SALAD ON TOAST
Saturday, September 26, 2015
9 slices - Multigrain bread
A highly nutritious and well balanced salad.
2 cups - Kale curled leaves
1 cup – Baby bok choy [pok choi]
1 cup – Romaine lettuce leaves
1 cup – Baby spinach
2 cups – Iceberg lettuce
4 stalks – Asparagus (wash and peel it with the vegetable peeler. Discard the bottom [around 1-2 inches] of the stalk and cut into 1 inch pieces) (use the discarded asparagus in soups)
4 pcs – Baby carrot or 1 pc - Regular carrot (cut into slices)
4pcs – Baby corn (cut into 1/2”)
1 tsp or as per taste– Leek (chop finely)
One recipe (given below) – Spread
1/2 cup – Peanuts (roasted)
2 tsp – Sunflower seeds (roasted) or Melon seeds [Charmagaz seeds]
9 pcs - Olives (slice)
175 gms – Philadelphia cream cheese
1 tsp – Mustard sauce
To taste – Salt
1/4 cup – Low fat curd
1/2 tsp – Chilli flakes
1/2 tsp – Oregano
1 - Granola Bar [Natures Valley Crunchy OATS’N HONEY] (crush into smaller pieces)
Mix cream cheese, mustard sauce, salt, low fat curd, chilli flakes and oregano.
Add the Granola and mix well.
1) Prepare the leaves:
Wash the kale and put it in a colander, add a teaspoon of olive oil and massage it gently with your hands.Let it rest there for a couple of minutes. Chop it finely.
Wash the other greens, 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.
Cut them finely and mix it to the kale.
2) Saute the asparagus, carrot, baby corn, leek and add it to the greens.
3) Toast the bread slices and apply a thick layer of the spread on it.
4) Put the salad on it.
5) Top with olives, peanuts and sunflower seeds.
Enjoy as a breakfast, quick working lunch, snack or as a starter.
VARIATION:Tastes good as a salad also.(Leave out the bread) Mix the spread to the salad just before seving.
Asparagus-Vitamin-A, B2, C, E, K, Folate, Copper, Selenium and most nutritionally well balanced vegetable.
Baby spinach-Beta-carotene,Vitamin-A, K and Iron.
Cheese-High calcium, Protein, Vitamin-B2, Vitamin-B12, Potassium and Salt.
Green Romaine lettuce-High in protein, Calcium, Omega 3, High in Vitamin-A, Vitamin-B1, B2, B6, Folate and Iron. Super rich in Vitamin-K, Low level of oxalic acid, Copper, Potassium.
Kale leaves-The Queen of Greens- A Nutritional Powerhouse - It is low in calories,high in fiber & has zero fat. It is high in Iron,Vitamin A, C, K, Calcium. It has powerful Antioxidants. It is a superb anti-inflammatory food, great as a cardiovascular support and a very effective detox food.
Peanut-Vitamin E, Niacin, Potassium, Zinc, Protein.