Monday, April 13, 2015

Healthy Vegetable Salad

Salad can be prepared using many vegetables. It has become a healthy attitude for people to have salads instead of meals. It is really good. It keeps you healthy and active.It can be eaten at any time of the day...Even as chat you can have them in the evening.
I have used corn, carrots, cucumber, tomato and olive oil. Topped with mango gratings.
Lets see the benefits of Corn and Olive oil.
Sweet corn is gluten free cereal and fresh sweet corn has much less calories.They are full of dietary fiber, vitamins and antioxidants and minerals. It contains good levels of B-complex group of vitamins. and healthy amount of minerals like zinc, magnesium, copper, iron and manganese.
Olive Oil is rich in monounsaturated fatty acids.Olive oil is rich in antioxidants with Vitamin E  which helps to minimizes the cancer. risk. Regular consumption of olive oil can help to decrease blood pressure. Olive has is good for diet, it is low saturated and moderately rich in carbohydrates and soluble fiber. It helps to lower the blood sugar level, it controls and enhances insulin sensitivity. It also helps to reduce the obesity.
This salad is free of onion or garlic. We can even stuff them in chapatis and have Salad Chapati Roll.
Here is a recipe which is to prepare and yummy to have.

Ingredients :

Corn : 1 Cob
Carrots : 2
Cucumber : 2
Tomatoes : 2
Olive Oil : 2 Tea spoons
Salt : required (black salt or rock salt also can be used)
Green chilly : 1
Totapuri Mango  Gratings :  3 to 4 Table spoons

Method : 

1.Wash and scrape out the outer layer of carrots and grate it.
2. Wash and boil corn cob and remove the corn from it.
3. Cut tomatoes, cucumber green chilly into thin and keep it aside.Grate mango and keep it aside.
4. Take a big bowl and put all the ingredients. Mix it well.
5. Add oil oil and mix it slowly.
6. Shift the salad and top up with grated totapuri mango.
7. You can have Chapati Salad Roll also.
Note :
You can use pomegranate also. They adds to the taste. Coriander leaves, mint leaves and fresh tender palak (spinach) leaves also can be added. Parsley leaves are added normally.  Adding onions and garlic is optional. I have not added. It is said that cut onions should not be kept for a long time.
Time : 10 minutes
Servings : 3 to 4

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