This salad bar is convenient as you can find a large assortment of nutritious fruit and vegetables.
* Green apple – thinly sliced
* Ripe mango -- diced
* Fresh mint leaves – finely chopped
* Roasted cashew nuts
Ingredients for the dressing
* ½ cup fresh lime juice
* 3 teaspoons fish sauce (adjust to your taste)
* 3 teaspoons brown sugar
* 6 chili – finely chopped
In a large mixing bowl, mix all the dressing ingredients. Adjust the fish sauce and brown sugar to your taste, if needed.
Then gently toss in the salad ingredients.
Indra’s tip: This simple recipe has the soluble fiber goodness of mango and green apple to help control cholesterol and digestion. Makes a nice refreshing side dish to Asian dishes.
* Salad leaves
* Cucumber -- sliced
* Pink dragon fruit -- diced
* Pears -- diced
* Pineapple -- diced
* Watermelon -- diced
* Avocado – cored and sliced
Ingredients for yogurt dressing:
* 1 cup Greek yogurt
* 2 Tablespoons white vinegar
* 1 ½ Tablespoons lemon juice
* 1/8 teaspoon freshly ground pepper
* 2 Tablespoons chives – finely chopped
* 2 Tablespoons fresh parsley – finely chopped
* Salt to taste
Mix all the dressing ingredients in a bowl and refrigerate to use when needed.
Assemble the salad ingredients in a large bowl. Drizzle with the yogurt dressing.
Indra’s tip: This yogurt dressing is perfect to cool you down for a light afternoon lunch. The yogurt provides protein, calcium and good probiotics. The fruits have fiber to aid digestion; plus the avocado and nuts have good healthy fats and Omega 3.
Ingredients for the salad:
* Mango -- diced
* Strawberries -- diced
* Green kiwi -- sliced
* Almonds -- slivered
Ingredients for the dressing:
* Juice of 1 orange
* Juice of 1/2 lemon
* Juice of 1/2 lime
* Orange zest
* 1-2 Tablespoons of honey (or to taste)
Whisk the dressing together in a large mixing bowl. Toss in the cut fruit. Chill in the refrigerator for about 30 minutes before serving.
Indra’s tip: This fruit salad is full of vitamin C and a variety of antioxidants from the rainbow coloured fruit combination to help keep your immunity up as you start to face another hustle and bustle day.
Drawing a comparison between the benefits of fruits and fruits juices, do you know the difference?
Whole fruits provides more nutrition that fruit juices, focusing on two components - the skin and the pulp. Pulp is an important source of fiber (and nutrients) and thru juicing the pulp are usually removed. Fruit juice has higher glycemic index and lower fiber, which passes through digestive system quickly. Fruit juices can be consumed before a meal as they will provide instant energy and doesn't have a satiety feeling.