Salad in a Jar!

Yet another salad ! Yes, as mentioned earlier in one of my blogs, I would be posting a lot of salad recipes since I love salads. So healthy and tasty with the right combination.
I love experimenting with different combinations and this recipe today is yet another great combination.
Most of us think salad as a very boring food. Till a few years back,I also had the same feeling. It’s only when I started experimenting with different fruits and vegetables did I also start enjoying salads.

The salad recipe today is a great combination of some sweet and sour and juicy fruits with some crunchy vegetables.The juiciness of the orange and the sweetness of the strawberry  the crunchiness of the apple with the mild Taste of cucumber makes this salad a great combination.

The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.Fruit helps maintain optimum health due to the health promoting phytochemicals it contains – many of which are still being identified.

Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid and folate as well as vitamin A, calcium, copper and potassium.

Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system.

Lettuce contains moisture, energy, protein, fat, carbohydrates,dietary fiber, and sugars. The minerals and vitamins found in lettuce include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin,folate, vitamin B-6, C, A, E, and vitamin K.

With so much power packed information on the ingredients of this salad, let us look at the recipe.

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salad in a jar!

Salad In a Jar!

Serving Size                                 3 portions

 

Preparation Time                       15 mins

Total   Time                                  20 mins

Ingredients :

Lettuce                                               1 cup(either lettuce mix or iceberg lettuce)

Orange                                               1 medium

Strawberry                                        1 cup

Blueberry                                          1 cup

Apple                                                 1 medium

Cucumber                                          2 medium( pref english cucumber)

Cherry tomatoes                             1 cup

Lemon                                                 1 medium

Salt                                                      To taste

Flax Seeds (optional)                     1 tbsp

 

Method:

  • Peel the orange and cut into small pieces
  • Chop the cucumbers into small pieces
  • Halve the cherry tomatoes
  • Cut the strawberry into medium slices
  • Chop the apple into small cubes.
  • In a big bowl, assemble the salad.chop the lettuce using hands preferably and put it in the bowl.Now put in the other chopped strawberry, apple,cucumbers ,tomatoes.
  • Wash the bueberries and put it as a whole.
  • Add some lime juice and salt to taste and toss the salad well.
  • Now you can sprinkle some flax seeds for some more health benefits.

You can serve the salad immediately or keep in the fridge to chill for sometime.

Tips to Ponder:

Lettuce tastes best when served fresh.In this case if you want to prepare the salad much ahead, except the lettuce all other ingredients can be assembled together and lettuce can be added just before eating.

 

-Deepa Damodar

 

 

 

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