Health special: A look at some exotic green vegetables

Fed up of our usual junk diet we walked inside a supermarket the other day intending to buy some fresh veggies to prepare a salad We headed to the veggies section but one look and we were left confused by the array of green leafy options on display With the variety of exotic vegetables available in the market these days one is bound to get intimidated As for us we meekly picked up the Iceberg Lettuce and headed home but to ensure the same doesnrsquot happen to you herersquos a lowdown on some of the exotic varietiesRomain lettuceChances are that yoursquove enjoyed this crunchy mildlyflavoured lettuce in salads but you may not be aware that one head of this lettuce contains more Vitamin A than a large carrot Nutritionist Karishma Chawla of Eat Rite 24x7 informs that it contains antioxidant properties Vitamin C and Beta Carotene which keep the heart healthy Start your day with a nutritious smoothie containing romain lettuce and fruitsKaleConsidered one of the healthiest vegetables kale should be on top of your list when you go veggie shopping next time Reasons Well there are many Says Chawla ldquoKale is filled with antioxidants such as carotenoids and flavonoids that help protect against cancers Being high in Vitamin K it promotes bone health and blood clotting Vitamin A which is essential for vision and high in Vitamin C boosts the immune systemrdquoLollo rosso red lettuce These deepred crinkled leaves not only make your salad look more colourful but the lollo rosso red lettuce also adds a bold nutty flavour to the dish The lettuce contains quercetin the antioxidant which helps prevent asthma and lowers the risk of heartrelated ailments Add them to a sandwich use as a garnish on soups or simply sprinkle them on top of other veggies to make a healthy saladRed oak leaf lettuce Another burgundyred lettuce that adds a lot of flavour and texture to any dish is the red oak leaf lettuce which helps lower cholestrol absorbtion It prevents frequent colds protects the body against excessive inflammation and reduces the risk of chronic diseasesArugula These peppery leaves are fast gaining popularity and you are bound to find at least one salad with arugula in a restaurant Chawla says that arugula has anticancer properties ldquoIt helps in metabolic functions Vitamin B and helps develop resistance against infections Vitamin Crdquo she says All the more reason to pile up your salad dish with these beautiful leavesHipster SaladIngredientsgtgt 3 cups kale massaged with olive oil to remove the bitterness gtgt 1 cup quinoa cookedgtgt 4 tbsp cranberries gtgt 1 cup orange segments gtgt 1 cup carrot gratedgtgt 2 tbsp ricotta cheesegtgt 2 tbsp mixed toasted seeds pumpkin flax sunflower chia etcFor the dressinggtgt 1 cup orange juice gtgt 1 cup carrot juice gtgt 1 cup olive oil gtgt 1 tsp dried oregano gtgt 1 tsp dried basilgtgt 1 tsp orange zest gtgt Sea saltgtgt Crushed black pepperMethodgtgt Reduce the orange juice and carrot juice till half the quantity Cool and add the herbs and seasoning Whisk in olive oil Refrigerategtgt In a large bowl toss the kale with the quinoa carrots and cranberries Add the dressing and mix just before serving Top with oranges ricotta and mixed seedsRecipe by Bombay Salad CompanyArugula amp Citrus Salad with Italian Citrus DressingIngredientsgtgt A handful of arugula leavesgtgt 1 whole malta orange segments gtgt 6 cherry tomatoes cut into halves gtgt 2 tbsp black olives slicedgtgt frac12 red bell pepper chargrilledgtgt Parmesan shavings for the dressinggtgt 50 ml olive oil or grapeseed oil gtgt 3 tbsp fresh orange juice gtgt 1 tsp lemon juicegtgt A pinch of mustard gtgt Salt and black pepperMethodgtgt In a hot pan sear the bell pepper along with olive oil and seasoning till the skin develops blisters on it Once itrsquos chargrilled place in a bowl and cover with cling film Discard the skin and chill in the refrigerator gtgt Whisk the dressing ingredients and adjust seasoning gtgt Assemble the remaining ingredients in a bowl and toss lighly with the dressinggtgt Garnish with alfa alfa sprouts and parmesan shavingsRecipe by Silver Beach Cafe