Keeping it fresh

With the rising heat, salads are becoming a far more refreshing and appetising contender to hot meals. Experts share how to make the best with what you have at hand

The summer months come bearing delicious and refreshing fruits and vegetables, which can easily be diced and chopped up into quick salads when you have neither the time nor the inclination to prepare a sit-down meal. Nutritionist and lifestyle educator Karishma Chawla points out that the green vegetables and colourful fruits and vegetables available in these months promote hydration and protect your skin.

Salad must-haves
“Tomatoes contain antioxidants such as vitamin C and lycopene, while the high water content of zucchini [up to 94 per cent] makes it the perfect summer ingredient — it is a rich source of antioxidants that boost immunity and protect your skin and eyes. It is also anti-inflammatory, and its high potassium content keeps your blood pressure in check. Avocados are very rich in fat, a substantial percentage being MUFA [good fats] that decrease your LDL [bad cholesterol] and triglyceride levels and increase good cholesterol. It is also a good source of magnesium, vitamin E and folate [one of the B vitamins] and has antioxidant properties that help to fight free radicals and prevent degenerative disease,” she explains. Kale is another valuable addition to your salad bowl, being high in antioxidants and vitamin C. Further, watermelons, which are abundantly and cheaply available in summer, contain lycopene and pectin. The seeds can also be dried and eaten to cool your body. Chawla recommends eating these early in the day. She also suggests flavouring your salads with herbs instead of spices to prevent overheating.

Ace your salad
Sarvesh N Karandikar, executive head chef at CocoCafe, recommends tossing the salad with dressing and not just drizzling it over; the former ensures that all the ingredients are coated. “To add visual appeal, cut vegetables in different shapes and sizes. Using colourful ingredients actually makes salad taste better,” he says. Balance sweet, sour, and spicy flavours to add variety to every mouthful. To make your salad more filling, focus on ingredients rich in fibre and protein, such as avocados, flaxseeds, chia and quinoa.

Roasted summer salad
Ingredients
>>50-60 gm carrots  
>>50-60 gm radish 
>>50-60 gm beets 
>>50-60 gm potato/ sweet potato/suran 
>>Salt 
>>Pepper 
>>Fresh thyme  
>>Chilli flakes 
>>2 pods garlic, crushed 
>>Oil 

Dressing 
>>4 tbsp yogurt, beaten 
>>1 tbsp tamarind pulp 
>>Salt 
>>Pepper  
>>Jaggery 

Method 
Wash and cut all the root vegetables into thick fingers. Apply the seasoning and oil. Roast at 160 degrees C for 15 to 20 minutes, until 75 per cent done. Add a couple of spoons of the dressing to the roasted vegetables and return to the oven for five more minutes at the same temperature. Serve on a bed of greens. 

Chef Rocky Mondal, The Village Shop

Panzanella salad
Ingredients
>>200 gm bread croutons (diced or roughly torn into pieces) and oven-dried 
>>800 gm ripe tomatoes cubed (optional cherry tomatoes) 
>>230 gm cubed cucumber 
>>250 gm fresh roughly-torn baby spinach or arugula 
>>50 gm roughly torn basil  
>>100 gm medley of green and black olives 
>>1/2 tsp Italian mixed dried herbs or dried oregano 
>>1 medium-sized (sliced or 1-cm diced) red onions pickled (drizzle the cut onions with lemon juice and salt for two to three minutes) 
>>200 gm bocconcini, halved or hand-shredded mozzarella 

Dressing 
>>Use 1:2 ratio black balsamic vinegar and olive oil  
>>Optional: Capers (drained), sliced red radishes, shredded Romaine lettuce 

Method 
Tear/cube the bread into bite-size pieces. Toss in olive oil to coat and bake until golden (160 degrees C for five to six minutes). In a bowl, mix the black balsamic vinegar, olive oil and a pinch of caster sugar to form a thick dressing. Place the bread, vegetables, cheese and dressing and gently toss. 

Note: The Greek version uses feta instead of mozzarella and diced bell peppers, and red wine vinegar instead of black balsamic vinegar 

Chef Sarvesh N Karandikar

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