Salmon Salad
Lean meat is a great choice when you’re trying to eat healthy. Rich in potassium and low on sodium, Salmon is a really good choice of meat for people diagnosed with hypertension. This salmon salad recipe is simple and does not take a lot of prep time. So, here’s how to make it
- 100 Gms Salmon
- 100 Gms cucumber
- 50 Gms Red, green and yellow bell pepper mixed
- 50 Gms Onion
- 75 Gms shredded cabbage
- 1 Tbsp Fresh parsley
For the dressing
- 1.2 Gms Pinch of salt and pepper
- 1.5 Tsp Freshly squeezed lemon juice
- 2 Tsp Olive oil
In a bowl, add the salmon, cucumber, bell peppers, onion, and cabbage.
Mix everything together until well combined.
In another small bowl, add the freshly squeezed lemon juice and olive oil.
Add salt and pepper, and whisk the mix until the ingredients are combined well.
Taste the dressing to check the seasoning and pour over the salad. Enjoy!
| Ingredient | Sodium (mg) | Potassium (mg) |
| Salmon (100 g) | 20.25 | 345 |
| Cucumber (100 g) | 6.33 | 183 |
| Red bell pepper (50 g) | 0.85 | 112 |
| Green bell pepper (50 g) | 0.92 | 77 |
| Yellow bell pepper (50 g) | 0.78 | 121 |
| Onion (50 g) | 2.75 | 85.5 |
| Cabbage (75 g) | 11.2 | 174 |
| Parsley (15g) | 7.96 | 69.9 |
| Salt (1.2g) - a pinch | 480 | - |
| Pepper (2.5g) | 0.6 | 37 |
| Fresh lemon juice (7ml) | 0.08 | 7.7 |
| Olive oil (5ml) | - | - |
| Total | 531.7 | 1212 |
Crispy Baked Garlic Tofu
A heartwarming snack for the monsoon season, these bite-sized pieces of tofu are sure to treat you right. Enhanced with garlic, baked to crispy perfection and topped with chilli sauce: what more do you need on a chilly evening!
- 100 Grams Tofu cut into bite-sized cubes
- 2 No Garlic cloves Minced
- 1/4 Tbsp Soy sauce
- 1/4 Tbsp Onion powder
- 1/8 Tbsp Cornstarch
- 1 Tbsp Water
- 1/2 Tbsp Sugar
- 1/4 Tsp Chilli sauce
Preheat oven to 400°F. Place tofu pieces on a silicon baking mat or a baking sheet lined with parchment paper. Bake the tofu for 35-40 minutes until golden and crisp around the edges, flipping the pieces halfway through.
When the tofu is almost done, make the sauce. In a small saucepan over medium heat, add garlic, soy sauce, onion powder, brown sugar and sriracha. Add cornstarch and water to a small bowl and mix until cornstarch is fully dissolved. Add this mix to the saucepan. Bring to a gentle boil and stir until everything is completely mixed and the sauce has thickened. If your sauce is too thick, you can add another 1 tbsp of water.
Add the baked tofu to saucepan and coat with sauce. Serve warm.
Asian Salad
I've got a nice crunchy Asian salad for you guys with quintessential Asian flavours and loads of colourful veggires.
- 1 Cup white cabbage chopped
- 1 Cup red cabbage chopped
- 1 Cup carrots grated or shredded
- 1 Cup shelled edamame cooked
- 3 green onions chopped
- 1/2 Cup roasted cashews finely chopped
- Handful fresh cilantro, chopped
- Crispy wonton strips optional
For Dressing
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp honey
- 1 tbsp fresh lime juice
- 1 1/2 tsp freshly grated ginger
- kosher salt and fresh black pepper
In a large salad bowl, toss together all of the salad ingredients. If using wonton strips, hold off on adding those until after the dressing.
In a small bowl, whisk together the dressing ingredients. Then pour over the salad and throughly toss to combine. Season with salt and pepper to taste. Serve immediately.
Sprouts Salad
- Sprouted mung beans - 1 cup
- Onion - 1 medium finely chopped
- Tomato - 1 medium finely chopped
- Red chilli powder - 1 tsp
- Salt - 1 tsp or more
- Lemon juice - 1 tsp
Mushroom and Cherry Tomato Sandwich
Chef Harish Rao- 2 tbsp olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons sweet chilli sauce
- Salt & freshly ground pepper
- 1 small cup mushrooms quartered
- 1 cup cherry tomatoes quartered
- 2 small shallots thinly sliced
- 1 bunch rocket/lettuce roughly chopped
- 1/3 cup continental parsley roughly chopped
Step 1
Place the olive oil, red wine vinegar, sweet chilli sauce and salt and pepper in a screw-top jar. Shake until well combined. Place the mushrooms into a large bowl, pour 2/3 marinade over the mushrooms and stir well to combine. Cover and set aside for 30 minutes.
Step 2
Add the cherry tomatoes, shallots, rocket, parsley and remaining dressing to the mushroom mixture. Toss gently to combine. Season and serve on bread.
Beetroot and Feta Salad / Sandwich
Chef Harish Rao- 1 medium beetroot
- 50 g baby spinach
- 1/2 small red onion thinly sliced
- 50 g feta crumbled
- 1/4 cup walnuts lightly toasted
- 2 tablespoons orange juice
- 1 tablespoon olive oil
- 1/2 teaspoon dijon mustard
- Salt and pepper to season
- 2 slices whole wheat/multigrain bread
Step 1
Preheat oven to 180°C/160°C fan-forced. Wash beetroot. Pat dry. Wrap in foil. Place on a baking tray. Roast for 1 hour or until tender. Cool for 15 minutes. Meanwhile prepare remaining ingredients. Peel and discard skin from beetroot. Cut beetroot into 2 cm pieces.
Step 2
Combine spinach, onion, feta, walnuts and beetroot in a bowl. Toss to combine.
Step 3
Place orange juice, oil and mustard in a screw-top jar. Season with salt and pepper. Secure lid. Shake to combine. Add to beetroot mixture. Toss to combine. Serve on bread.
Zucchini and Chicken Salad
Chef Harish Rao- 150 g boneless skinless chicken breasts
- 1 bunch spinach chopped
- 1/2 red onion thinly sliced
- 3/4 cup chopped peppers
- 1/4 cup cucumber
- 1/4 cup olive oil
- 1 tablespoon olive oil for cooking Chicken
- 1/4 cup fresh lemon juice
- Coarse salt and ground pepper
- 50 g Zucchini thinly sliced
1. In a large bowl, whisk together 1/4 cup oil and lemon juice; season with salt and pepper. Add zucchini; toss to coat, and let marinate while cooking chicken.
2. In a large nonstick skillet, heat remaining tablespoon oil over medium. Season chicken with salt and pepper. Cook chicken until golden brown and opaque throughout, about 7 minutes per side. Remove from skillet, and slice thinly.
3. Toss chicken with zucchini mixture, spinach, onion and cucumber.
Broccoli Salad
Chef Harish Rao- 1 cup blanched quartered mushrooms
- 1 cup blanched broccoli florets
- 1 cup lettuce torn into pieces
- 1/4 cup paneer
- 1 cup blanched baby corn cubes
- To Be Mixed Into A Vinaigrette Dressing
- 2 tbsp vinegar
- 2 tbsp olive oil
- 1 tsp sugar
- 1/2 tsp Mustard powder
- 1/4 cup fresh cream
- Salt and freshly ground black pepper to taste
Blanch the mushrooms, broccoli and baby corn
Sear the paneer in the olive oil
Combine all the ingredients for the salad in a bowl and mix well.
Just before serving, pour the dressing over the salad and toss well.
Serve immediately
