Going for a salad-based diet is the best way to embark on the weight loss journey, but what you add to your salad matters the most.
No wonder salads are far more healthy than any cooked food, but did you know what you add to your salad to make it tasteful can decide the fate of your weight loss plans.
If you too thought that you could blindly gobble up your salad, assuming that it will help you lose weight, you need to pause for a minute and think about its calorie counts as not all salads help reduce the pounds.
Here’s all you need to prepare a healthy salad:
SALAD DRESSING:
Making your own salad dressing at home is an easy and cost-effective alternative to store-bought varieties.
Ingredients:
- ½ cup olive oil
- 2 tbsp lemon juice
- 1/2 tbsp mixed herbs
- 1/2 tbsp crushed pepper
- 1/2 tbsp minced garlic
- 1/2 tbsp minced ginger
- 1/2 tbsp salt
Whisk all the ingredients together and make sure everything combined well.
Salad dressing is ready, and keep it aside.
- MOONG SPROUT SALAD
Ingredients:
- 2 cup moong sprouts
- Sliced 1/2 onion
- 1/2 cucumber sliced
- 5 cherry tomatoes
- 2 chopped green chilies
- A handful of salad leaves
- Handful of lettuce
- 1/2 capsicum chopped
METHOD:
- Take 2 cups of moong sprouts in a bowl.
- Add onion, cucumber, tomatoes, green chilies, and capsicum into it.
- Mix everything well and let it combine.
- Add 1 tbsp of salad dressing into the mixture and whisk it well.
- Now, handfuls of lettuce and salad leave to be added to it.
- Mix everything well and enjoy the salad.
2) PEANUT CUCUMBER SALAD:
Ingredients:
- 1/4 cup of roasted peanuts
- 2 big cucumbers chopped
- 1/4 cup of grated coconut
- A handful of chopped coriander leaves
- 1/2 onion chopped
METHOD:
- Roasted peanuts are to be ground coarsely.
- Put the coarse peanuts into a bowl at first.
- Add the chopped cucumber, chopped onions into it
- Add 1/2 tbsp of salad dressing
- Give a whisk and let it combine well
- Now, add the grated coconut and coriander leaves to the mixture
- Enjoy the high-protein salad.
3) RUSSIAN MIX SALAD:
Ingredients:
- 1 medium-sized carrot ( chopped)
- 1 medium-sized potato ( chopped)
- 1/4 cup of chopped french beans
- 1/2 cup of green peas
- Egg/ eggless mayonnaise
- 1/4 cup of a chopped celery stick
- 2 boiled eggs ( omit it if you are a vegetarian)
METHOD:
- Pour some water and put the chopped carrot, potato, french beans, and green peas into it.
- Boil the veggies until it is cooked well.
- In a bowl, add 2 tbsp of mayo either of your choice ( egg or eggless)
- Add the veggies into it and chopped celery into it
- Mix all the ingredients well
- At last, add the cubed pieces of boiled eggs into the mixture. ( optional)
- Sprinkle some ground pepper & salt over it
- Please give it a gentle mix and enjoy the salad.
4)TOFU LENTIL SALAD
How to make tofu?
Ingredients:
- Soya beans-200gm ( yellow beans)
- Citric acid-1/2tsp ( or)
- Juice of 1 lemon
Method:
- Soak the beans for 8 hours. It will double in size.
- Grind it to a paste and add water to attain milk-like consistency
- Please bring it to a boil on low flame for 15 minutes
- Pour the milk into a sieve and filter it
- Boil the milk again and add 1/4 cup of citric acid/ lemon juice
- Let it stay for 5 minutes
- The milk will curdle. Filter this through a cloth-lined sieve.
- Keep the filtered tofu into a cheese strainer and cover it with the cloth on all the sides.
- Keep some heavy objects on top and leave them for 35 minutes.
- Remove weight and open the cloth.
- Cut it into small pieces and use.
Ingredients for tofu lentil salad:
- 1 cup diced tofu
- 1 cup cooked lentils
- 1/2 cup chopped shallots
- A handful of chopped fenugreek leaves
- A handful of mint leaves
- 2 tomatoes ( chopped)
METHOD:
- Put all the ingredients into a bowl and give it a mix
- Add 1 tbsp of salad dressing into it
- Whisk everything together and enjoy the salad.
5)CHICKEN SALAD:
Ingredients:
- 2 medium boiled, shredded chicken breasts
- 1 medium onion
- 1 medium tomato
- 1 cup rocket leaves
- 1 handful coriander leaves
- salt as required
- 2 pinches black pepper
- 1 piece lettuce leaf
- 1/4 cup raw peanuts
- 1 handful chopped coriander leaves
METHOD:
- In a non-stick pan, lightly roast the chicken breasts without any oil.
- Meanwhile, chop the tomatoes and onions.
- Shred the rocket leaves and lettuce. Roughly shred the coriander.
- Dry roast the peanuts on a pan. Once done, allow it to cool.
- In a mixing bowl, mix all the veggies and the chicken.
- Add 1 tbsp salad dressing to the mixture
- Whisk all together and enjoy the salad.
Gobble up these healthy salads to stay fit. You can also look for seasoning if you wish to add up little taste.
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