Mumbai: Healthy eating does not equal boring bland food. Try these spicy and tasty alternatives
Melon Scoop Salad
Ingredients
½ medium watermelon ½ medium muskmelon 4-5 spring onions, diced 1 green chilli, seeded and chopped
Salt to taste 3-4 black peppercorns, crushed Black salt to taste 1 tbsp lemon juice 1 tbsp olive oil 4-5 leaves iceberg lettuce, torn 4-5 leaves romaine lettuce, torn 4-5 leaves lollorosso lettuce, torn
2 tbsp pomegranate pearls
Method
Using a Parisienne scoop (a type of spoon to form melon balls), remove small roundels from the watermelon. Discard all seeds.
Using the Parisienne scoop, remove small roundels from the muskmelon. Discard all seeds.
Put both the watermelon balls and muskmelon balls in a large bowl. Add spring onions, green chillies, salt, crushed black peppercorns, black salt, lemon juice and olive oil and toss well.
Make a bed of the torn lettuce leaves in a serving bowl. Put the salad over them and serve immediately garnished with pomegranate pearls.
Asparagus and Pear Salad in Honey Mustard Dressing
Ingredients
10-12 asparagus
2 pears, cored and thickly sliced
1 tsp honey
2 tsp mustard seeds 2 tbsp olive oil
Salt to taste 2 tbsp sunflower seeds (charoli/chironji) 2 medium onions, thickly sliced 4 artichokes (tinned), thickly sliced
5-6 leaves iceberg lettuce 5-6 leaves romaine lettuce 5-6 leaves lollorosso lettuce ½ tsp lemon rind, grated 1 tbsp lemon juice ¼ tsp red chilli powder
Method
Trim the asparagus and place them in a bowl. Pour a little olive oil and salt.
Toast sunflower seeds lightly. Set aside.
Take mustard seeds in a mortar. Add salt and crush them with a pestle into a coarse powder.
Grill the asparagus lightly. You can also grill the artichokes if you want or use them as is. Put the pear slices in a bowl. Add onions and artichoke. Cut the grilled asparagus into one inch pieces and add. Tear the lettuce leaves and add.
Add lemon rind to the crushed mustard along with lemon juice, red chilli powder, remaining olive oil and honey and mix well.
Pour this dressing over the salad in the bowl and toss. Add toasted sunflower seeds and toss.
Serve immediately.
Crunchy Chicken Salad
Ingredients
2 boneless chicken breasts
7-8 walnut kernels
1 tbsp mayonnaise 2 tbsp lemon juice
½ tsp crushed red chillies
Salt to taste 2-3 tbsp olive oil
4 tbsp poppy seeds 5-6 leaves iceberg lettuce 5-6 leaves lollorosso lettuce
5-6 leaves romaine lettuce
Method
Toast walnut kernels lightly in a pan on medium heat. Set aside.
Take mayonnaise in a bowl. Add one tbsp lemon juice and mix well. Add about one tbsp water and whisk. Add crushed red chillies and mix. Set aside.
Slice the chicken breasts thinly. Sprinkle salt and remaining lemon juice on both sides of the slices.
Heat olive oil in a grill pan. Roll the chicken breast slices in the poppy seeds, shake off excess and grill till both sides turn crisp and a light golden brown.
Add torn lettuce leaves to the mayonnaise and mix. Add toasted walnuts and mix well. Transfer into a serving bowl.
Cut the chicken breasts into large chunks and place them over the lettuce leaves and serve immediately.
Celery Cucumber Medley
Ingredients
3 celery stalks, trimmed and chopped
2 small cucumbers, chopped
¾ cup pomegranate kernels
¾ cup halved Californian grapes
A few lettuce leaves
Dressing
½ cup yogurt, whisked
¾ tsp honey
¾ tsp mustard paste
Salt to taste
Black pepper powder to taste
Method
Place the celery, cucumber, pomegranate and grapes in a large salad bowl. Place in a refrigerator to chill thoroughly for at least half an hour.
Mix together all the ingredients for the dressing.
Just before serving, pour the dressing over the salad and toss well to mix.
Serve on a bed of lettuce.
Shopping list for next week
HUMMUS
250 gm chickpeas, 1 bottle tahina, 1 bottle olive oil
FRESH MINI PITA
200 gm refined flour, 10 gm fresh yeast
RATATOUILLE
3 medium long variety eggplants, 3 medium zucchini, 2 medium red capsicums, 1 medium green capsicum, 1 medium yellow capsicum, A few sprigs fresh thyme, A few green basil leaves, A few purple basil leaves, 1 packet white pepper powder
MOROCCAN CHICKEN
600 gm chicken (8 pieces on the bone), 75 gm dried apricots, 3 medium carrots, 1 packet saffron
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