It’s time to bust the myth that a salad is boring. Apart from being calorically low, they are wholesome, filling and can be packed with flavours and textures that synchronise in the most delectable dance on one’s palate.
How to build the perfect salad?
Start with a leafy base –romaine lettuce, kale, arugula, baby spinach and mixed greens. Next up, veggies! Stick to basics like cucumbers, onions, tomatoes, carrots; or cook up seasonal favourites like mushrooms, butternut squash and bell peppers. Salads need protein – opt for chicken, eggs, beans, chickpeas or tofu. You can also add grains like quinoa or brown rice. The final step is all about adding flavour – choose the perfect dressing, season the salad well and load up on herbs, and you’re good to go!
So, let’s get you started on those fitness goals with these scrumptious salads…
Grilled Honey Chicken Salad
(Serves 2)
Ingredients:
- 2 chicken breasts, cubed
- 3 tbsp honey
- 1 tsp garlic paste
- 1/2 tsp chilli flakes
- salt, to taste
- 1 cup fresh arugula
- ¼ cup purple cabbage, shredded
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- fresh mint leaves
- 1 tbsp fresh lemon juice
- powdered black pepper, to taste
- 1 tsp olive oil
Method:
Marinate the chicken with honey, garlic paste, chilli flakes and salt; leave aside for 30 minutes. Heat olive oil in a pan and cook the chicken for 8-10 minutes, until golden on each side. In a bowl, mix the arugula, purple cabbage, cucumber, cherry tomatoes and chicken. Add in the mint leaves, lemon juice and black pepper and mix. Check seasoning and serve immediately.
Roasted Sweet Potato Salad
(Serves 2)
Ingredients:
- 1 cup baby spinach
- 1 avocado, chopped
- ½ cup chickpeas
- 1 large sweet potato, cubed
- ½ tsp powdered cayenne pepper
- salt, to taste
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- powdered black pepper, to taste
- black and white sesame seeds, for garnish
Method:
Place the sweet potato and chickpeas on a rimmed baking sheet and drizzle olive oil all over. Sprinkle salt and cayenne pepper and toss around to coat the chickpeas and sweet potato. Bake in a preheated oven for 30 minutes at 200 °C or until tender. Once done, mix baby spinach, avocado, sweet potato, chickpeas, lemon juice and black pepper in a large bowl. Check to see if seasoned well and make any adjustments if needed. Garnish with black and white sesame seeds and serve immediately.