CRUNCHY SALAD[122]

Tuesday, October 13, 2015
A highly nutritious and well balanced salad.

Ingredients for the Granola Spread
175 gms – Philadelphia cream cheese
1 tsp – Mustard sauce
To taste – Salt
1/4 cup – Low fat curd
1/2 tsp – Chilli flakes
1/2 tsp – Oregano
1 - Granola Bar [Natures Valley Crunchy OATS’N HONEY] (crush into smaller pieces)

Ingredients for the salad
2 tsp - Extra Virgin Olive Oil
2 cups - Kale curled leaves
1 cup – Baby bok choy [pok choi]
1 cup – Romaine lettuce leaves
1 cup – Baby spinach
2 cups – Iceberg lettuce
4 stalks – Asparagus (wash and peel it with the vegetable peeler. Discard the bottom [around 1-2 inches] of the stalk and cut into 1 inch pieces) (use the discarded asparagus in soups)
4 pcs – Baby carrot or 1 pc - Regular carrot (cut into slices)
4pcs – Baby corn (cut into 1/2”)
1 tsp or as per taste– Leek (chop finely)
One recipe (given below) – Spread
1/2 cup – Peanuts (roasted)
2 tsp – Sunflower seeds (roasted) or Melon seeds [Charmagaz seeds]
9 pcs - Olives (slice)

Method for the Granola Spread
Mix cream cheese, mustard sauce, salt, low fat curd, chilli flakes and oregano.
Add the Granola and mix well.

Method for the salad
1) Prepare the leaves:
Wash the kale and put it in a colander, add a teaspoon of olive oil and massage it gently with your hands.Let it rest there for a couple of minutes. Chop it finely.
Wash the other greens, dry them in the salad spinner or put them in the colander for the excess water to drip out.
To dry them further spread the leaves on the paper towels, patting dry if necessary.
Cut them finely and mix it to the kale.
2) Saute the asparagus, carrot, baby corn, leek and 1 tsp olive oil, add it to the greens.
3) Mix the spread in the salad.
4) Top with the olives, peanuts and sunflower seeds.

VARIATION:
Tap here for SALAD ON TOAST

NUTRITION:
Asparagus-Vitamin-A, B2, C, E, K, Folate, Copper, Selenium and most nutritionally well balanced vegetable.

Baby spinach-Beta-carotene,Vitamin-A, K and Iron.

Cheese-High calcium, Protein, Vitamin-B2, Vitamin-B12, Potassium and Salt.

Green Romaine lettuce-High in protein, Calcium, Omega 3, High in Vitamin-A, Vitamin-B1, B2, B6, Folate and Iron. Super rich in Vitamin-K, Low level of oxalic acid, Copper, Potassium.

Kale leaves-The Queen of Greens- A Nutritional Powerhouse - It is low in calories,high in fiber & has zero fat. It is high in Iron,Vitamin A, C, K, Calcium. It has powerful Antioxidants. It is a superb anti-inflammatory food, great as a cardiovascular support and a very effective detox food.

Peanut-Vitamin E, Niacin, Potassium, Zinc, Protein.