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Food special: The freshest summer salad guide

Salads can be more than just a side dish. To go creative with them, holistic health coach Bhavna Kapoor is conducting a workshop to make healthy salads that keep you refreshed this summer

If the soaring temperatures are playing spoilsport with your appetite and leaving you feeling bloated, it’s time to replace those heavy lunches with lighter options, like salads. Bhavna Kapoor, a holistic health coach from the Institute of Integrative Nutrition (New York) and whole foods plant-based chef, will conduct a workshop on how salads can replace meals.

Representative picRepresentative pic

Some of the preparations that she will teach at the workshop include Raw Vegan Mayonnaise dressing and a number of salads to go with it, Foxtail Millet Salad, Spicy Peanut Dressing (with various salads as accompaniment), Sprouted Bhel Salad and Vietnamese Spring Roll Salad with pineapple dressing.

Bhavna Kapoor
Bhavna Kapoor

All the salads will be gluten-free and made using fresh, whole plant-based ingredients, which means no oil, dairy, sugar or processed ingredients. “The salads and dressings are carefully chosen to help participants develop their own culinary muscle to open them up to the idea of using whole, fresh and healthy ingredients in a creative way.

Participants will learn the principles of how to convert a regular salad into a balanced, flavourful and satiating meal. They will also learn the principles of salad making, healthy cooking techniques such as steaming, sprouting and oil free tempering, how to substitute dairy with non- dairy alternatives and get an introduction to gluten-free grains,” explains Kapoor.

Interestingly, Kapoor had worked for over a decade as a writer in the film industry. “Erratic schedules, eating out and not respecting my body’s rhythm sapped me. I suffered from low immunity, sinus and gastric problems, a few years ago. A change in diet and lifestyle rid me of all these issues.

This led me to study and use healthy cooking as a tool to empower people to be the healthiest that they can be. I coach people individually and conduct healthy cooking workshops,” she shares.

On: Today, 2 pm to 5 pm
At: Awaken Soul Centre, C101 Ashok Towers, next to ITC Hotel, Parel.
Call: 9766474670/ 9820389877
Cost: 1,800
Also: On May 9, 2 pm to 4.30 pm
At: Tangerine Arts Studio, Rukhsana, next to Puja Casa, Ambedkar Road, Bandra (W).
Call: 9867369960

Try these at home
> For the Broccoli Salad, use Raw Vegan Mayo Dressing made with raw cashew nuts. Since broccoli can be dense, the other ingredients in the salad are lettuce leaves, cucumbers and bell pepper which are all high in water content and balance out the density. Lastly, throw in cranberries to add a surprise flavour to the creamy salad.

Broccoli Salad with Raw Vegan Mayo Dressing
Broccoli Salad with Raw Vegan Mayo Dressing

> For Sprouted Bhel Salad, use moong sprouts, black gram sprouts, tomato, cucumber, spring onion, roasted peanuts and potato/sweet potato along with chutney. This salad has protein (sprouts), complex carbs (potato/sweet potato) and healthy fats (roasted peanuts), which make it nutritious and filling. The chutney makes it flavourful while the tomato and cucumber keep it light and fresh.

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