Fruit salad with a twist

Eating fruits on a daily basis is good habit for everybody no matter whether they are trying to lose weight, maintain or just for a healthy living. To get the recommended amount, most people need to increase the amount of fruits and vegetables they currently eat every day. Fruits and vegetables contain essential vitamins, minerals, and fiber that may protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

You can check the calaorie count of many fruits using the below link:
http://www.calorie-count.com/calories/browse/0900.html

However, can you believe that a 100gm of Apple is contains 47 kcal, grapes 60 kcal, orange 37 kcal etc? Hmm! Lets make use of all that and make a fruit salad with a twist!!


Ingredients:
100 gms Apple
75 gms Guavas
70 gms Grapes
1 Sweet lime
Orange50 gms
Cottage Cheese/ Paneer - (made from skimmed milk)
1 small bunch Pudina Leaves
1 tblsp Lemon Juice
Salt and Pepper To Taste

Method
Clean and wash mint leaves. Grind the mint leaves with lemon juice, salt and pepper. Cut paneer into small cubes and dress it with mint paste. Keep aside. Peel, clean and segment the orange. Clean and wash grapes. Wash guava and apple and cut into small cubes. Mix the fruits and paneer together. Serve chilled.

You can also add a bit of Chat masala!

Fruity Vegetable Salad

Most of the diet plans asks you to eat healthy and fruits and vegetables is an intergral part. This is an easy way to eat healthy food without lots of work.

Ingredients:

For fruits and vegetables
2 teacups watermelon pieces
1 bowl fresh pineapple pieces
2 tablespoons cut grapes (optional)
1 tablespoon chopped celery
2 medium cucumbers, cut into small pieces
1 chopped capsicum

For the curds parsley dressing
1-1/2 teacups Skim milk yogurt
2 tablespoons chopped parsley
½ teaspoon mustard powder (optional)
½ teaspoon sugar
½ teaspoon salt

For decoration
A few lettuce leaves

Method:

Mix the cut fruits and vegetable pieces and chill. Tie the yogurt in a thin muslin cloth. Hang for 1 hour and allow the water to drain out. Add the remaining ingredients and blend in a mixer.
Put the salad in a bowl and top with the dressing and decorate by surrounding with lettuce leaves. Serve cold.

Low Fat Tuna Salad

I love fish and cant live without it for long. Below is a low fat salad cum sandwich you can try.


2 cans tuna fish
1/2 or more red onions chopped
1 large stalk celery chopped
2 fresh tomatoes cut up in pieces
1/4 tsp. crushed red pepper (or to taste)
1 tsp. basil leaf ( fresh or dried)
1/8 tsp. black pepper
4 Whole Pita Bread

Dressing - 1 Table spoon olive oil
2 to 3 tbsp. wine vinegar

Mix all ingredients and add salad dressing. Chill. Serve in Pita Bread

Raita - Cucumber and Mint

Raitas works well with virtually all Indian Dishes, balancing the heat with something a little cooler. Also makes a good, low fat, party dip.

Ingredients
360g Cucumber, finely diced
2 tsp dried mint
150ml Low Fat Yoghurt

Method
Mix the cucumber and mint together, set to one side for 10 minutes or so.
Stir in the yoghurt just before serving.

Isn't it easy to do? You can sprinkle a little chat masala and salt as well...

Corn Salad

This is one salad which is very easy to make. Doesn't take more than 10 minutes.

5 ears of sweet corn husked and silk removed
1/2 cup small-diced red onion
1 - 2 Fresh Tomato - Diced
2 tablespoons cider vinegar / lemon juice
1 - 2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Chilly pepper, to taste

A few curry leaves and corriander leaves - Finely diced

In a microwave safe dish, Mix all the ingredients(Upto chilly pepper) and microwave for 5-6 minutes. Add curry leaves and coriander leaves and Mix well. Refrigerate the salad until approximately30 minutes before serving. Serve cold or at room temperature.

Variations:
1. You can avoid Olive oil altogether.
2. If you like chatpata taste, you can add chat masala powder as well.
3. You can add grated carrot and little cucumber to make it more healthy.
4. If you dont like onions much, you can reduce the quantity suggested.