This summer, try out these fresh and cool salad recipes made of healthy, immunity-boosting fruits and vegetables.
Parvathy Menon
AVOCADO AND STRAWBERRY SALAD (4 servings)
INGREDIENTS
- 1 bunch of fresh spinach
- 1 box of strawberries
- 2 large avocados, sliced into cubes
- ⅓ cup of raw walnuts or slivered almonds
- ⅓ cup of crumbled feta cheese
For the dressing - ½ cup of good quality balsamic vinegar
- 1 tbsp of soy-sauce
- ¼ cup honey
- ¼ cup of extra virgin olive oil
- Salt and pepper
PREPARATION GUIDE
- Whisk together all ingredients earmarked for the dressing, and store in the fridge until you’re ready to serve the salad.
- Mix all salad ingredients in a bowl and drizzle with the vinaigrette dressing. You will have some leftover dressing which you can store in the fridge for up to three days in an airtight container.
Health benefits. Avocados are sodium, sugar and cholesterol free, and rich in fibre, vitamin C, magnesium, folate and vitamin K. These nutrients support healthy bone growth and boost the immune system.
SPINACH AND GRAPES SALAD (2 servings)
INGREDIENTS
- 3 cups mixed lettuce
- 1 cup baby spinach
- 1 cup seedless grapes
- 6 sliced strawberries
- 2 mandarin oranges
- ½ cup chopped walnuts
- 1 sliced avocado
For the dressing
- 1 lemon
- 1 tbsp extra virgin olive oil, or to taste
- Sea salt and freshly ground black pepper
PREPARATION GUIDE
- Toss the lettuce and spinach in a large bowl. Add grapes, strawberries, oranges, walnuts, and cheese and toss well.
- Mix all ingredients for the dressing. Place the sliced avocado on top of the salad and drizzle the dressing over it.
Health benefits. Spinach is rich in vitamin K and magnesium, nutrients required for good bone health. Moreover avocado and strawberries are rich in antioxidants.
CAPSICUM AND MANGO SALAD (2 servings)
INGREDIENTS
- 1 tbsp butter
- ⅓ cup coarsely chopped walnuts
- ½ bunch of spinach
- ½ bunch of lettuce
- 1 ½ cups ripe mango, peeled and cut into small chunks
- 1 cup red capsicum cut into thin strips
- ¾ cup celery, sliced ¼-inch
For the dressing - ¼ cup vegetable oil
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- Salt and pepper
PREPARATION GUIDE
- Mix all dressing ingredients in small bowl. Set aside.
- Melt honey butter in pan and add pecans. Cook over medium heat, stirring constantly, 3-4 minutes or until nuts are golden brown. Remove from heat. Cool completely.
- Add to the salad bowl. Now drizzle the dressing on top.
Health benefits. One cup of mango slices comprises 25 percent of the daily recommended intake of vitamin A, which is beneficial for good eye health. Mangoes also contain digestive enzymes that break down proteins and improve digestion.
FRUITS AND VEGGIES THAT PAIR WELL IN SALADS
- Carrot & orange
- Spinach & orange
- Apple & cucumber
- Carrot & green apple
Also Read: Mutton korma recipe
