Introduction
In this book, I have compiled seven healthy yet easy-to-make salad recipes for all those of you who are looking to add some more nutrition to your diet. There’s a fine variety of colourful fruit salads, chopped salads, green salads, and other healthy offerings.
If you’re leaning towards a healthier, better you, try these healthy salad recipes. Personally, I enjoy eating salads and am guilty of looking for healthy recipes all the time. Some of these salad recipes in the book will redefine the term ‘salad’ and leave you hungry for more.
I can literally eat them for seven days straight and after trying these recipes, so will you!
Contents
- Stuffed Pear Salad
- Cucumber and Banana Noodle Salad
- Melon Polka Dot Salad
- Hawaiian Salad
- Hot Fruit Salad
- Pineapple, Apple and Cottage Cheese Salad
- Cabbage and Carrot Tower
1. Stuffed Pear Salad
A pleasing combination of grapes, cream cheese, and pears.
Preparation time: 30 minutes
No cooking
Serves: 6
Ingredients:
Lettuce leaves
A pinch of salt
1 tsp powdered sugar
1 tbsp fresh cream
3 teacups fresh yoghurt
150 g black grapes
6 fresh pears (large) or a small can (450 g) of pears
Method:
- Put the yoghurt in a muslin cloth. Tie and hang for at least 3 hours to remove excess water.
- Peel, halve and core the pears.
- Slice the grapes and remove the pips.
- Add salt, sugar and cream to the yoghurt.
- Fill the pears with the yoghurt mixture. You can also put this mixture in between the grapes.
- Arrange each half of the pear on a crisp lettuce leaf before topping it with a grape.
- Serve cold.
2. Cucumber and Banana Noodle Salad
A surprising combination of boiled noodles, cucumber and bananas tossed in together with carrots and lettuce make for a delicious salad.
Preparation time: 30 minutes
No cooking
Serves: 8
Ingredients:
2 tbsp chopped walnuts
2 carrots, grated
1 lettuce, chopped
Salt
Pepper
Salad cream
2 teacups boiled spaghetti or noodles
4 cucumbers
6 ripe bananas (large)
Method:
- Slice the bananas.
- Cut the cucumber into bite-sized pieces.
- Mix pepper, salt, salad cream, noodles, cucumber and banana.
- Chill in the refrigerator.
- Place the lettuce leaves and carrots in cold water for 10 minutes.
- Fill the salad bowl with the chilled salad.
- Decorate with lettuce and carrots.
- Sprinkle walnuts on top before serving.
3. Melon Polka Dot Salad
An interesting way to replenish our electrolytes and water with this rich salad.
Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 8-10
Ingredients:
A bottle of raspberries
1 packet of strawberry jelly
3 celery sticks
2 apples
1 white melon (small)
1 watermelon (medium)
Sugar, to taste
Salt, to taste
Pepper, to taste
Salad cream
Method:
- Use a baller to scoop out balls from both the melons.
- Skin the apples and cut into cubes.
- Chop the celery.
- Apply some sugar, pepper and salt to the celery, melon balls and apple pieces.
- Dissolve the jelly in 2 teacups of boiling water and let it cool before adding the raspberries.
- Pour a little jelly mixture into a 200 mm diameter ring mould tin and arrange as many melon balls as possible around the mould. Put to set in the refrigerator.
- Add ½ teacups melon balls, celery and apples to the remaining jelly. Pour this mixture over the set jelly and put to set in the refrigerator again.
- Dip the mould in hot water for a couple of seconds to loosen the sides and unmould on a plate before serving.
- Fill the centre with salad cream or melon balls.
- Decorate with remaining melon balls and lettuce leaves.
- Serve cold.
4. Hawaiian Salad
This extraordinary salad requires coconut water to bring out the delightful flavours.
Preparation time: 30 minutes
Cooking time: 30 minutes
Serves: 10
Ingredients:
Sugar
Salt
1 tbsp cornflour
1 tsp mustard powder
4-5 tsp powdered sugar
5 tbsp refined oil
200 g fresh cream
1 teacup boiled spaghetti or egg noodles
1 large can of pineapple slices
2 teacups vegetables of your choice (peas, carrots, french beans, etc.)
1 coconut (drinking that has thick cream)
To decorate:
Glace cherries
Pineapple slices
Lettuce leaves
1 carrot, grated
Method:
- Begin by finely cutting the carrots and french beans. Boil them along with peas.
- Take out coconut water and keep aside.
- Scrape the coconut and thinly slice the meat.
- Cut long strips of pineapple.
- Mix cornflour in ¾ teacup coconut water and cook till a thick mixture is obtained. Stir continuously so that no lumps are formed.
- Remove from heat and allow to cool.
- Mix salt, mustard powder, powdered sugar, refined oil and cream.
- Toss in sugar, salt, coconut slices, pineapple strips, coconut cream, prepared cream, noodles, and vegetables.
- Pack it in a jelly mould tin and press well.
- Chill in the refrigerator.
- Before serving, invert on a serving plate.
- Decorate with glace cherries, pineapple slices, lettuce leaves, and grated carrot.
5. Hot Fruit Salad
This unusual salad is perfect for chilly winters.
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 10
Ingredients:
½ tsp cinnamon powder
1 tbsp butter
4 tbsp brown sugar
6 bananas
1 small can of pineapple slices
1 large can of peaches
Method:
- Drain the pineapple and peaches and store the syrup in different vessels.
- Chop the peaches and pineapples into bite-sized peaches.
- Chop the bananas in a slanting manner.
- Mix cinnamon powder, butter and brown sugar.
- Arrange all the fruits in a greased baking tin.
- Stir in ½ teacup fruit syrup before adding the sugar mixture.
- In a preheated oven at 225 C for 8-10 minutes.
- Serve immediately.
6. Pineapple, Apple and Cottage Cheese Salad
You will never go wrong with this salad.
Preparation time: 30 minutes
No cooking
Serves: 10
Ingredients:
Sugar
Salt
2 tsp tomato ketchup
4 tsp sugar
200 g fresh cream
1 teacup thick fresh yoghurt
2 tbsp chopped walnuts
1 ½ teacups grapes, seedless
2 cucumbers
1 small can of pineapple slices
2 apples
225 g cottage cheese
To decorate:
1 head lettuce
2 carrots, grated
Method:
- Slice the cucumbers, grapes, apples, pineapple and cottage cheese.
- Beat the cream and add tomato ketchup, sugar and yoghurt. Chill.
- Thoroughly drain the fruits.
- Mix salt, sugar, walnuts, cucumbers, cottage cheese and fruits.
- Add chilled dressing to it and mix thoroughly.
- Pile the salad in the centre of a serving dish.
- Decorate with lettuce leaves and grated carrots.
- Serve chilled.
7. Cabbage and Carrot Tower
An attractive moulded salad.
Preparation time: 20 minutes
Setting time: 30 minutes
Serves: 10
Ingredients:
Thousand Island dressing
Salad cream
2 tbsp celery, chopped
¾ teacup carrots, grated
1 teacup cabbage, shredded
¼ tsp salt
3 tbsp orange squash
1 tbsp lemon juice
2 teacups orange juice
1 packet strong gelatine
To decorate:
Pear halves or salad leaves
Method:
- Keep the celery, carrots and cabbage in cold water for 30 minutes.
- Dissolve the gelatine in 1 teacup of boiling water before adding salt, orange squash and fruit juices.
- Allow to cool and put to set in the refrigerator.
- Once the gelatine is partially set, add the vegetables and again put to set in either small individual moulds or a big mould.
- When set, dip the mould in hot water and unmould on a plate.
- Surround with pear halves and salad leaves or any other fruit of your choice.
- Serve with Thousand Island dressing or salad cream.
If you’re looking for salad recipes for kids, click here.
No part of this article may be reproduced, stored in a retrieval system or transmitted by any means, electronic, mechanical, photocopying, recording or otherwise, without the written permission of Shristi Patni.
Disclaimer: While every precaution has been taken in the preparation of this book, the author assumes no responsibility for omissions or errors. neither is any liability assumed for damages resulting from the use of the information contained herein. and of course, no book is a substitute for qualified medical advice. So it is wise to modify your dietary patterns under the supervision of a doctor or a nutritionist.
