Wednesday, April 15, 2015

Weight watchers working Wednesday lunch salad.
Alkaline, protein rich, highly nutritive eat for the Indian summer.

(2-3 Servings)

n Nutrition
2 cups – Lollo rosso lettuce
{Vitamin A, C, Folate, Iron and has highest antioxidant than common lettuce}
1 tsp – Extra virgin olive oil
{The acidity is as low as 0.8 %}
1 1/2 cup – Mushrooms (washed, peeled [optional] and cut into fours)
{Gluten-free, Protein, Vitamins-B2, B3, B5 which helps to boost your immune system, Vitamin-D, Potassium, Zinc, Cholesterol-free, It helps to kick up your metabolism, High in selenium, which helps to lower the risk of bladder cancer}
1/2 cup – Arugula leaves [Salad Rocket or Roquette] (washed) (if the leaves are big tear them into bite size pieces)
{Excellent source of Vitamin-A, K, rich in Vitamin-B complex}
1/2 cup – Alfalfa sprouts (washed)
{Low in cholesterol, protein, Vitamin A, Niacin and calcium, Vitamin- C, K, Thramin, riboflavin, folate, zinc, copper, magnesium}
4 stalks – Asparagus (wash, peel it with the vegetable peeler, discard the bottom [around 1-2 inches] of the stalk [use the discarded asparagus in soups] and cut into 1" inch pieces)
{Vitamin-A, B2, C, E, K, Folate, Copper, Selenium and Most Nutritional well balanced vegetable}
One recipe (given below) - Grilled Red Bell Pepper
To taste – Salt

Raw Mango-Sugar Mix

2 Tbsp – Raw mango [Kairi] (grated)
1 tsp – Powdered sugar
Mix and keep aside.

Raw Mango-Honey Mix

2 Tbsp – Raw mango [Kairi] (chopped into small cubes)
1 tsp – Honey
Mix and keep aside.


1) Prepare the leaves.
Wash the lollo rosso with ice water.
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.
Tear them into bite size pieces.
2) Saute the mushrooms.
3) Put the lollo rosso leaves in a large bowl.
4) Add the olive oil in it and toss well.
5) Next add the arugula leaves, alfalfa, asparagus and mix well with hand.
6) Keep turning with your hands or with a salad spoon, separating the leaves and sprouts so as to mix well.
7) Then add the raw mango-sugar mix and salt.
8) Add the mushrooms, half of the bell pepper and give it a toss.
9) Garnish with raw mango-honey mix and the remaining bell pepper.

Grilled Red Bell Pepper

1 pc - Red bell pepper
{They are not “Hot” and they are sweet in taste} {An alkaline food} {Very high in vitamin-C, which is a powerful antioxidant and is needed for the proper absorption of iron. Since it is a great source of Vitamin-B6 and magnesium it is essential for the health of the nervous system, reduces pre-menstrual anxiousness and bloating. It is high in Vitamin-A therefore supports healthy eyesight, It is a super food as it is a combination of high lycopene Vitamin-A and C thus helping in preventing many cancers. Helps increase the metabolic rate, Vitamin-E which helps to keep the skin and the hair youthful, It has a lot of anti-inflammatory benefits}
Heat the pepper directly on the flame, till charred.
Peel, deseed and cut them into 1” cubes.


Comments & Queries

  1. minak

    It is really very very yummy salad with so many veggies have to avoid Wednesday lunches.......yumm.........
  2. Ritu golecha

    sounds intersting..... planning to make tomorrow

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