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HEALTHY SALADS TO BINGE INTO

18 October 202116 October 2021 Dr. Kaviraj Khialani

A salad is a dish consisting of mixed pieces of food, typically with at least one raw ingredient. They are often dressed, and typically served at room temperature or chilled, though some can be served warm. Back in the early salad eating days, ancient Greeks and Romans gathered and layered raw vegetables, drizzling vinegar, oil, and herbs over top to create the world’s first salad. Many people have a common question to ask, what’s the best time during the day to indulge in a salad? What is the best time to eat salad? Outside of Ayurvedic teachings, there are no digestive benefits to eating a salad before, during, or after a meal, simply because your entire meal will be mixed and churned together for your body to absorb nutrients. Anytime can be salad time, it’s up to you!

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The four components of a salad are the base, body, dressing, and garnish. The base of a salad is the greens or leaves. The body is the meat, vegetables, or fruit. The dressing is what coats the salad. The garnish includes cheese, nuts, and herbs for the top of the salad.

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The base of a salad is the greens that line the bottom of the salad, iceberg lettuce, romaine lettuce, cabbage, spinach, arugula, kale, and many more which can be used as a base element for a salad.

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The body of the salad sits on top of the base of the salad. The body of a salad contains the main contents of the salad, including meat, vegetables, and fruit, bacon, chicken, shrimp, eggs, carrots, celery, grapes, strawberries, tomatoes, avocado, etc. even a combination of tinned and fresh ingredients can be used.

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The dressing of a salad is the liquid that will be dispersed throughout to coat the body of the salad: Vinaigrette, Ranch dressing, Caesar dressing, oil and vinegar, hung curd-based dressing, low-calorie dressing, fruit press dressing. These not only add moisture but also taste and nutrition to the salad. The difference between a sauce and a dressing is that a sauce is a liquid that has been cooked, and a dressing is uncooked. Both, a sauce and a dressing, are used to coat foods to enhance the flavour.

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A Few Tips on Making Salads:

1. Look for freshness in all the ingredients before making a salad.

2. Choose colours and textures to make it look appealing.

3. The balance factor in a salad is really interesting to relish

4. Mix- n- match the components of a salad close to eating time.

5. Variate, change and experiment with options while making salads.

Here are a few Simple, Easy, and Healthy-to-Toss Salad Recipes:

Recipe-1] GRILLED EGGPLANT & FETA SALAD

Recipe-2] CREAMY GOODWORKS SALAD

Recipe-3] TRIO PUNCH SALAD

Recipe-4] ROASTED VEGGIE SALAD

Recipe-5] TOSS AND SWIRL SALAD

Recipe-6] CHICKEN MAC –N- MAYO SANDWICH

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About the author

Dr. Kaviraj Khialani

Dr. Kaviraj Khialani – celebrity master chef - is a Mumbai-based author, writer, academician, food –health-lifestyle coach, mentor & consultant.
He is specialized in over 33 International Cuisines & has worked with brands like the Taj Group of Hotels, Kuwait Airways to name a few. Chef Kaviraj has been awarded several Global and National Awards for his outstanding performance and achievements in his chosen field. He has been featured on Star Plus and Colors Television on several food shows as well.