Madhura Vayal's Healthy Salads For Healthier Meals

Eating food raw instead of cooked has several benefits. Raw food has more nutrients, fibre and helps you feel light and energetic. The best way to eat more raw food is to make them into salads of different types.

Madhura Vayal, a nutritionist specialising in plant-based and whole foods, suggests eating salads every day. She says that salads should have fruits and vegetable of different colours. Such food adds a variety of nutrients in your diet along with keeping you hydrated. Moreover, simple salad recipes can be made tastier by adding things like coconut powder, peanut powder, seeds and nuts. These will not only improve the flavour of your salads but will add more to its nutrition.

Here’s a simple salad recipe that you can try at home: No excuse salad

Ingredients: 1 cup tomato, 1 cup cucumber (with peel), 1 cup coconut powder, unrefined salt (to taste), coriander (for garnish), lemon.

Process: Put tomato, cucumber and coconut powder in a bowl > Add salt and coriander (as required) >Squeeze the lemon over the salad (as per taste) > Mix the ingredients and enjoy the yummy salad.

Here’s a yummy salad recipe that you can have as a meal: Exotic salad

Ingredients: 1/2 cup Carrots, 1/2 cup cabbage, 1/2 cup cucumber, 1/2 cup capsicum (all finely chopped), soaked cashews (as required), ¼ cup chopped red bell peppers, garlic (3 -4 cloves), unrefined salt, lemon juice (as per taste).

Process: To make the dressing: Blend cashews, red bell peppers, garlic and lemon juice with a little bit of water to form a creamy dressing.

For the salad: Mix the vegetables > Add the dressing in the salad bowl > Mix the dressing with the vegetable and enjoy the yummy salad.

These salads make a filling and yummy meal which is rich in fibre that will improve your gut health as well. You can also consume these salads as sides with your meals. For more tips and healthy recipes you can visit our nutrition section and get tips by health experts.