Nutritionist Dr.Mumtaz Khalid Ismail shares some interesting tips and healthy salad recipes!
As the temperatures soar to new heights, stepping outdoors would leave you with a nasty sunburn or rashes or even worse a heat stroke! It is also a time when you need to watch what you eat and there is nothing as soothing as a light summer salad to beat the heat! Chill off this season with some delectable yet nutritious fruit and veggie salads. RITZ catches up with renowned nutritionist, Dr.Mumtaz Khalid Ismail, who shares some interesting tips and healthy salad recipes!
Interview: Riya Sonny Datson
Say ‘Yes’ to:
- Water: It is most important during summer. A healthy person should consume 1500 – 2500 ml of water per day for proper functioning of the body and to prevent dehydration, constipation, urinary infection etc.
- Salads: Summer salads have extra nutritional benefits since fruits and vegetables contain antioxidants and other phytonutrients that may slow ageing, protect against cancer, stroke, improve blood pressure and keep your heart healthy. And just about all is low-calorie, so your waistline stays in check, another big health benefit.
- Sprouts: Sprouts are very good during summer as they are rich source of vitamin C. Niacin content is increased to 60 – 100%. Iron gets loosened from its bound form and becomes easily available. Germination also uses up the indigestible sugars in the seeds so bean sprouts produce less intestinal gases than beans. Sprouting also substantially increases some of the B vitamins present in the bean, including thiamine, folate, B6 and biotin. Sprouts are also high in protein and low in energy.
- Sardines: Among the non-vegetarian foods, fish can be taken in plenty since it provide the omega 3 fatty acids and a rich source of long chain n-3 PUFA which are biologically more active than their parent member namely alpha linolenic acid in providing several health benefits. Sardines and mackerel are rich source of these fatty acids.
Say ‘No’ to:
- Foods that put stress on the heart and small intestine in summer include alcohol, red chillies, tamarind, masala, fried foods, foods with chemical additives, coffee, chocolate, and soft drinks.
- Overeating, especially meat, cheese and eggs. Salads with greens, vegetables, fruits and nuts work perfectly for summer meals.
Rainbow Salad
Ingredients:
Cucumber- ½
Carrot-1 small
Capsicum-1/4
Pomegranate-1\2
Apple-1\2
Grapes-1\2 cup
Oranges-1\2 cup
Salt- pinch
Sugar- 1tsp
Pepper crushed- 1tsp
Lime juice-1tsp
Method: Chop the vegetables and the apple. Mix all the ingredients. Chill and serve.
Cool Tangy Salad
Ingredients:
Pineapple cubes-1 cup
Cabbage shreds-1\2 cup
Cucumber cubes -1\2 cup
Tomato cubes – ½ cup
Lemon juice-1tbsp
Pineapple juice-2tbsp
Salt-to taste
Honey -1tbsp or optional
Crushed pepper – ¼ tsp
Method:
1. Cut pineapple into three fourth inch sized pieces.
2. Wash and slice the cabbage into fine shreds
3. Peel cucumber and cut into three fourth inch sized pieces.
4. Mix lemon juice, pineapple juice, honey, salt, mixed herbs, crushed pepper for the dressing
5. Pour the dressing on the salad and toss lightly. Serve immediately.
Sprouted Moong Salad
Ingredients
Bean sprouts – 1 cup
Tomato – 1
Coriander – few
Green chilli – 2
Onion – 1
Cabbage chopped – ½ cup
Grated carrot – ½ cup
Pomegranate – ½ cup
Salt to taste
Skim milk curd – 1 cup
Method
Raw or steam bean sprouts or stir fry for 5 minutes. Add the remaining ingredients. Mix well and serve chilled.
Cool Summer Salad
Ingredients
Thick low fat curd – 1 cup
Mustard powder – 1 tsp
Sugar – 1 tsp
Tomato Ketchup – 1 tbsp
Chilli Sauce – 1 tsp
Chopped onion – 1 tsp
Chopped Capsicum – ½
Chopped green chilli- ½ tsp
Salt to taste
Cabbage shreds – 1 cup
Apple Thin Slices – ½ cup
Cucumber – ½
Method
Chop and slice the fruits and vegetables and mix all the ingredients together.
