VEGETABLE SALAD WITH SWEET TAMARIND DRESSING

This salad is very easy to make and with fresh brightly coloured vegetables. Sweet tamarind dressing is my most favourite dressing with any salad. 

Ingredients : 

• 1 Cup diced Vegetables ( Cucumber, carrot, onion, tomato and green chilli) 
• 2 Tablespoon coriander leaves 
• 2 Tablespoon Tamarind juice
• 2 Tablespoon Jaggery 
• 1/4 Tablespoon Cumin Powder 
• 1/4 Tablespoon Black Pepper Powder 
• Salt to taste 

Method : 

1. Dice cucumber, carrot, onion, green chilli and deseeded tomato 
2. Place in a bowl 
3. Sprinkle chopped coriander leaves over the vegetables 
4. In a separate bowl, add tamarind juice, grated jaggery, cumin powder, black pepper powder and salt. Mixed well 
5. Drizzle the dressing over the salad
6. Served immediately 

MIXED VEGETABLE CURD SALAD / MIXED VEGETABLE RAITA

This salad/raita is a coolant recipe. Best to be served with any rice meal, paratha or roti. 

Ingredients : 

• 1/4 cup Thick Yogurt 
• 1 Medium-sized Boiled Potato 
• 3 Tablespoon Cucumber Chopped 
• 1 Onion Chopped 
• 1 Tomato Chopped 
• 2 Green chilli 
• 2 Tablespoon Coriander leaves 
• 1/4 Teaspoon Chilli Powder 
• Salt to taste 
• 1/4 Teaspoon Mustard Seeds 
• 1/4 Teaspoon Cumin Seeds 
• 1 Tablespoon Coconut Oil

Method : 

1. Whisk yoghurt with chilli powder and salt
2. Add diced Cucumber, onion, boiled potatoes, finely cut tomato, green chilli and finely chopped fresh coriander leaves to the yoghurt, and mix well 
3. Temper mustard and cumin seeds in coconut oil and mix the tempering to the raita
4. Serve Chilli 

CHANA DAL / BENGAL GRAM SALAD

Chana Dal / Bengal Gram is loaded with vitamins has an edible taste. Not only does it protect you from diseases but also improves your hair and skin. It helps you to lose weight and it helps to control blood pressure and lowering your cholesterol. It maintains your blood pressure, counteracts the effects of sodium and helps you live a life that is healthy and active. 

Ingredients : 

• 1/4 Cup Chana Dal / Bengal Gram 
• 2 Garlic chunks roasted 
• 1 Onion Chopped 
• 2 Tablespoon Cucumber 
• 2 Green Chilli chopped 
• 1 Tomato 
• Salt to taste 
• 1 Teaspoon Black pepper powder

Method : 

1. Soak chana dal for 30 minutes 
2. Cook the soaked dal with salt without mashing it 
3. In a bowl add roasted garlic, chopped onion, green chillies, cucumber, tomato (deseeded) and salt 
4. Mix gently 
5. Add the cooked chana dal to the mixture 
6. Add freshly grounded pepper powder and mix gently 
7. Serve 

BEETROOT RAITA / BEETROOT THAYIR PACHADI / BEETROOT SALAD WITH YOGURT

Beetroot Raita, colourful recipe best to be served with any pulao, biryani or variety rice, paratha. This raita is very simple with few ingredients a recipe. Usually, we make beetroot thoran (dry coconut curry), for a change this recipe is delicious. 

Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach.

The plant pigment that gives beetroot its rich, purple-crimson colour is betacyanin. Beetroot is rich in fibre, exerting favourable effects on bowel function, which may assist in preventing constipation and help to lower cholesterol levels too.

Beetroot fibre has been shown to increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Red beetroots have been ranked as one of the 10 most potent antioxidant vegetables and are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract.

Ingredients : 

• 1 Beetroot grated 
• 1/4 Cup Yogurt 
• 2 Green chilli Chopped 
• Salt for taste 
• 1/4 Teaspoon Mustard Seeds 
• 1/4 Teaspoon Cumin Seeds 
• A pinch of Asafoetida 
• 2 Tablespoon Coconut Oil 
• Curry Leaves 

Method : 

1. Pan fry grated beetroot in coconut oil on low flame for 4-5 minutes 
2. Add salt required and cook for another 3 minutes 
3. Sprinkle some water, cover and cook for 5-6 minutes 
4. Cool down and keep aside 
5. In a bowl, whisk curd and mix the beetroot well 
6. Temper mustard seeds and cumin seeds in coconut oil 
7. Add asafoetida, chopped green chilli and curry leaves 
8. Add the tempering to the beetroot mixture 
9. Serve Chill

PASI PAYARU SALAD / GREEN GRAM SALAD

The mung bean, alternatively known as the moong bean, monggo, green gram, or mung, is a plant species in the legume family.  

Health Benefits of Green Gram : 

• Helps With Weight Control -A 1-cup serving has 15 grams of fibre. The fiber in food fills you up and makes you feel satisfied. 
• Lowers Blood Pressure -The American Heart Association recommends you get 4,700 milligrams of potassium a day. Eating a potassium-rich diet helps lower blood pressure by counteracting the effects of sodium. One cup of cooked green gram contains 537 milligrams of potassium; that's more than 10 percent of the recommended daily amount.
• Lean Source of Protein - Green gram, with 14 grams of protein per 1-cup serving, fits the bill as an alternative nutrient-rich source of protein to your usual chicken or steak.

Ingredients : 

• 1/4 Cup Green gram / Pasi Paruppu 
• 1 Onion chopped 
• 1/4 Cup Cucumber and Tomato chopped 
• 2 Green Chilli 
• 4 Garlic 
• 2 Tablespoon Grated Coconut 
• 2 Tablespoon Grated Coconut 
• 1/4 Teaspoon Dry Mango Powder 
• Salt to taste 

Method : 

1. Soak pasi payaru/green gram overnight
2. Pressure cook the soaked gram with salt for 2 whistles 
3. Roast garlic chunks with few drops of oil 
4. In a bowl, add finely chopped onion, cucumber tomatoes and green chillies, gently mix 
5. Add roasted garlic pieces, grated coconut and carrot 
6. Add salt and dry mango powder, mix all together 
7. Add the cooked gram and gently toss 
8. Serve chill 

CARROT MOONG DAL SALAD / CARROT KOSAMBARI

Kosambari or koshambari is a typical south Indian salad made from pulses (split legumes) and seasoned with mustard seeds. The pulses generally used are split Bengal gram and split Green gram. These salads are sometimes eaten as snacks, but usually as a part of full course meal in Udupi cuisine.

Ingredients

• 1 medium-big carrot
• 1/4 Cup of Moong Dal 
• 3 Tablespoon of grated coconut
• A few drops of lime juice
• Coriander Leaves 
• Salt

For the seasoning

• 1-2 Teaspoons Coconut oil
• Pinch of Hing 
• 2 Green chilli 
• 1/4 Teaspoon mustard seeds
• 4-5 Curry leaves

Steps : 

1. Wash and soak moong dal for 1 hour 
2. After 1 hour, drain water and kept it aside 
3. In a bowl, mix together soaked and drained moong dal, grated carrot, coriander leaves, fresh coconut and salt needed. 
4. Add lime juice and mix well
5. Temper mustard seeds, hing, green chillies and curry leaves in coconut oil 
6. Mix the tempering to the carrot kosambari. 

JULIENNED VEGETABLE SALAD WITH YOGHURT DRESSING

A bowl of fresh, creamy and homemade yoghurt is one of the simplest food joys. Yoghurt comes from milk and therefore, it is loaded with several essential nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. An advantage with yoghurt is that it is light on the stomach and easier to digest than milk. If you didn’t know, here are six impressive health benefits of eating curd.

Benefits of Yogurt : 

• Yoghurt or curd contains live bacteria. These good and beneficial bacteria are known to improve gut activity, soothe inflamed digestive systems and treat an upset stomach.
• The live active cultures found in yoghurt fight disease-causing germs and keep your gut and intestinal tract protected.
• A research presented at the High Blood Pressure Research Scientific Sessions of the American Heart Association (AHA) showed that people who ate more non-fat yoghurt were 31 percent less likely to develop high blood pressure than others. 
• Yoghurt may be particularly good for women as it helps in discouraging the growth of yeast infections. The lactobacillus acidophilus bacteria found in yoghurt is known to control the growth of infection in the body and kill the yeast by kills by producing hydrogen peroxide. 
• A cup of yoghurt (250grams) contains about 275mg of calcium as per the United States Department of Agriculture.  It is low in fat and calories and thus, may also help in keeping your weight in check

Ingredients : 

• 1/2 Cup Yogurt 
• 1 Cup Mixed Vegetables (Carrot, Onion, Cucumber and Deseeded Tomato) 
• 3 Garlic minced 
• 1/4 Teaspoon Mixed Herbs
• 1/4 Teaspoon Black Pepper Powder 
• 1 Tablespoon Lime Juice 
• Salt to Taste 

Steps : 

• To thick yoghurt, added minced garlic, mixed herbs, salt, black pepper and lemon juice. 
• Mixed well 
• Cut carrot, onion, cucumber and deseeded tomatoes into julienne slices
• Marinated with salt and a tablespoon of lime juice
• Mix the yoghurt dressing while serving

COCONUT CUCMBER SALAD

Cucumbers are extremely beneficial for overall health, especially during the summer since they are mostly made of water and important nutrients that are essential for the human body. The flesh of cucumbers is rich in vitamin A, vitamin C, and folic acid, while the hard skin is rich in fibre and a range of minerals including magnesium, molybdenum, and potassium. Additionally, cucumber contains silica, a trace mineral that contributes greatly to strengthening our connective tissues. They are known to heal many skin problems, under eye swelling, and sunburn. Cucumbers also contain ascorbic and caffeic acids which prevent water loss, therefore they are frequently applied topically to burns and dermatitis.

Health Benefits Of Cucumbers

The health benefits of cucumber are not widely known in many cultures. The taste of fresh cucumber is somewhat bland in comparison to other squashes, but the thirst quenching and the cooling qualities of this squash are truly refreshing. Cucumber benefits range from preventing acidity to keeping skin well-toned.

Cucumber is rich in silica, which is an essential component that aids in developing strong and healthy connective tissues in the muscles, ligaments, tendons, cartilage, and bones. Doctors often recommend cucumber juice because of the silica content for a healthier and brighter skin

Cucumbers are a perfect blend of both fibre and water. Therefore, they help to protect your body from constipation and kidney stones. 

Cucumbers have excellent cleaning properties, and they actively remove accumulated waste and toxins from your body. These fruits are very good for optimizing urinary bladder, kidney, liver and pancreatic functions. Cucumber juice along with carrot juice is extremely effective for rheumatic conditions caused by excessive uric acid in the body. Drinking cucumber juice on a regular basis also helps cure gout and eczema

Picture Courtesy: Google 

Health Benefits of Coconuts

Picture Courtesy: Google 

1. Supports immune system health: it is anti-viral, antibacterial, anti-fungal, and anti-parasite
2. Provides a natural source of quick energy and enhances physical and athletic performance
3. Improves digestion and absorption of nutrients, vitamins, and minerals
4. Improves insulin secretion and symptoms associated with diabetes
5. Helps protect the body from cancers due to insulin reduction, removal of free radicals that cause premature ageing and degenerative disease
6. Reduces risk of heart health and improves good cholesterol (HDL)
7. Restores and supports thyroid function
8. Helps protect against kidney disease and bladder infection
9. Promotes weight loss
10. Helps keep hair and skin healthy and youthful looking, prevents wrinkles, sagging skin, age spots, and provides sun protection

SALAD : 

Ingredients : 

• 1 Cup Cucumber Diced 
• 1/4 Cup Grated Coconut 
• 2 Green Chilli Chopped 
• 1 Onion Chopped 
• Salt to taste 
• 1/4 Teaspoon Mustard Seeds 
• 1 Tablespoon Coconut Oil 

Method : 

1. Chopped  cucumber with the skin
2. Mixed it with freshly grated coconut, finely chopped green chilli and onion 
3. Added salt to taste
4. Gently mixed 
5. Tempered mustard seeds in coconut oil and mixed with salad 
6. Serve immediately

Note: Prepare this salad just before you serve food.