d n a f t ab i F
Sept- Oct 2018
Eat your way to health
scEnt of mExico...
super delish bowl of veggie goodness
Platter
high on food!
Talk
and why not whEn it’s so tasty & so good for you. tips from busy profEssionals on Eating right + rEcipEs to gEt you on track
A New Menu Eve r y Day
Contents
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Recipe: tomato basil soup No thickening agent, no added colour... fresh & natural
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chef amit: fitNess & fooD - a happY maRRiaGe Meet the chef who works out, and read how he balances both his passions: cooking and staying fit
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Recipe: keto pizza bake Indulge in this interpretation of the pizza — a food that’s travelled from the workman’s kitchen to gourmet tables Nishat fatima: GiVe me mY DailY plate of happiNess The Paris-trained photographer and author shares how she learnt to have her dessert and eat it too, guilt-free!
10 Recipe: RaiNbow cake Creamy, cheesy, sweet and melt-in-your-mouth delicious 12 kaVita DeVGaN: fitNess hacks that woRk The nutritionist suggests a healthy dose of honesty for those who wish to be fit & fab
14 Recipe, No-bake buRRito The Mexican export to the world, in a delicious veg version, bursting with a mélange of taste and flavour
Keeping it clean!
16 paYal puRi: oN the platteR, health aND beautY The former Cosmo editor’s interest in beauty continues; her latest discovery: if she eats healthy, the glowing skin and hour-glass figure will follow 18 Recipe: chickeN steak A hearty, mouthwatering bowl of grains, meats and veggies served up with sauces and a tangy dip... yumm... 20 waNitha ashok: eat RiGht to lose RiGht The Global Fitfuential Ambassador tells you how to dump the fad diets and eat your way to fitness 22 Recipe: habaNeRo salaD Enjoy this sweet, sour and spicy medley of fresh veggies, fruits and nuts... all coming together for a salad that’s absolutely delicious and perfect for anytime of the year
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When does a food fad go beyond being just a fad? A few years ago, I would have been a disbeliever if someone told me healthy eating was here. I always knew it would, I just didn’t expect it to be so soon. But we at FreshMenu aren’t complaining. We’ve been ahead of the game for quite some time now. We introduced our ‘Fit and Fab’ menu fully knowing this would soon be the food category that most of our consumers would switch to. We truly believe in eating food that is good for you and this magazine is a part of that endeavour. Browse through tried and tested recipes that you can try at home and read a few interesting testimonials in between. This is the first edition of our brandnew magazine avatar and we’d love to hear from you. Tell us what you think, Write to us at sayhello@freshmenu.com
https://www.facebook.com/FreshMenuIndia/
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Recipe: Habanero Salad, sweet, sour and spicy!
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https://www.instagram.com/freshmenu/ https://www.freshmenu.com/
concept, content & strategy:
Shveta Sahu, Manjira Dutta CREATIVE DIRECTOR Renu Singla EDITORIAl Abhilasha Tyagi DESIGN & PRODUCTION Guneet Singh PRINTERS Vishwakala Printers, Bangalore
FreshMenu | Fit and Fab - Sept- Oct 2018
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super easy broth
TomaTo Basil soup No thickening agent, no added colour... fresh and natural!
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Sept- Oct 2018 - Fit and Fab | FreshMenu
Lycopene, a powerful antioxidant in tomato, is more in the cooked fruit (yes, it is a fruit) than in its raw form
Making soup is an art that involves layering of flavours. This one is a beautifully crafted sweet tomato soup simmered with carrots, celery, garlic and fresh Italian basil. You may call for it, or try your hand at some easy cooking!
SERVES - 2-3 IngREdIEnTS Oil - 10 ml Onion, sliced - 50gms Carrot, sliced - 50gms Celery stem, chopped - 10gms garlic, minced - 5gms Ripe tomatoes, halved - 200gms Water - 600mls Salt and pepper for seasoning Butter - 10gms Fresh basil, shredded fine - 5gms
method 1. Heat oil in a pressure cooker. SautĂŠ onion, garlic, celery and carrot for 3-4 minutes. 2. Add tomatoes and cook on medium flame for 10 minutes, add water and cover to cook.
3. Cook for 30mins on low flame. Set aside to cool. Blend the soup well and sieve. 4. Check for seasoning and bring to a boil. Skim the froth from the surface. 5. Add shredded basil, and a dash of butter and serve hot.
did You know? In 17th century Florence, tomatoes were used only as tabletop decorations
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Chef Amit
specialises in Mediterranean and loves to cook a mean Tagine
FITNESS & FOOD A HAPPY MARRIAGE You are what you eat, so choose healthy!
A chef who works out? Meet Chef Amit Kumar who is a fitness buff, even as he indulges his love for food and cooking in his chosen profession
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Every morning at 6.30am, you’ll find the 31-year-old in the gym, religiously going through his cardio routine. Less than three hours later, showered and refreshed, he is earning his bread and butter — in the kitchen.
chicken breast and quinoa with avocado and veggies; or sometimes, we eat fish.”
This chef straddles two passions: food and fitness, with ease. Growing up in Bihar, Amit was always fond of cooking from as far back as he can remember. So, it was a natural transition for him to get into the profession.
The wise cook knows that mere work-outs don’t make a fit person. One is what one eats. “Fitness, I would say, depends 70% on food and 30% on workouts. If you don’t eat right you are not going to achieve your goals for sure. For your muscle building, for instance, you need protein; healthy carbs too are a must for a balanced diet.”
Amit’s fitness routine doesn’t end at the gym. It extends to his platter. He is especially happy to find himself in an environment which marries his interests. And at FreshMenu he gets to work with food, healthy food.
The fitness enthusiast has a word of advice for those seeking to eat right: “It’s good to take suggestions from a nutritionist rather than follow things blindly; you may not get the right information on the net.”
“I like to eat right. I don’t consume much sugar; and I like to munch on a mix of seeds — flax and pumpkin, mostly. My day ends at home with my wife. Dinner is likely to be grilled
This chef believes enjoying food is about taste, but also about presentation and aroma. What keeps him going otherwise? “I love collecting perfumes!”
‘Moderation is key. Foodies who can’t control their eating must burn it off – play a sport, no need to hit the gym’
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no-carb & delIsh
Keto Pizza BaKe Indulge in our interpretation of the pizza — a food that’s transitioned from workmens tables into gourmet platters
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Sept- Oct 2018 - Fit and Fab | FreshMenu
IngredIents
Time Out
The low-carb, high-fat keto diet compels the body to burn fats rather than carbs to produce energy... In the US, the pizza crust marks the place of its origin — ultra-thin means New York; a step up are pizzas from the coal-ovens of New Haven and the cheese-blanketed pizza, from Chicago. Here’s a ‘pizza’ with a healthy keto twist!
serves 1 IngredIents Oil - 5mls Butter - 5gms garlic, chopped - 2gms Basil, torn - 1gm Zucchini, diced - 100gms red pepper, diced - 10gms Broccoli florets, blanched - 40gms Button mushroom, sliced - 70gms Onion diced - 10gms Black olives, halved - 5gms Jalapeño, halved - 2gms tomato puree - 70gms Processed cheese, grated - 10gms Mozzarella cheese, grated - 20gms Cream sauce - 5gms (heat milk and let it simmer. Add cream and grated cheddar cheese to the lukewarm milk, stir until the cheese melts. Keep aside) Cheddar cheese, grated - 10gms Oregano, dry or fresh - 2gms Chilli flakes - 0.25gm salt and white pepper for seasoning Olive oil - 2mls Almonds, sliced and toasted - 0.5gm Basil leaves, torn - 2gms
method 1. Heat a pan, add butter, oil and chopped garlic. Add zucchini, pepper, mushroom and broccoli. Sauté on medium flame. Add basil, oregano; adjust seasoning.
Cheese This creamy and delicious, nutrient-packed dairy protein is especially rich in calcium.
red PePPer Do your eyes a favour, eat some pepper! Rich in carotenoid, this is a versatile veggie.
OnIOn Scientists are still peeling the layers of goodness in this bulb, full of vitamins and minerals.
MushrOOM This fungi comes in a large variety, and is loaded with antioxidants.
2. In a separate pan, heat the tomato puree and reduce it to a thick consistency. 3. Add the veggies to the puree along with jalapeño and black olives. Mix in some of the grated cheese and all the cream sauce. 4. Transfer into a baking casserole, sprinkle with remaining cheese. 5. Gratinate in the preheated OTG or oven until the cheese on top begins to melt. 6. Sprinkle dry oregano and chilli flakes; and drizzle olive oil. 7. Top it with fresh basil and almond slivers before serving.
ALMOnds A supernut full of protein, fibre and heartfriendly fats. Great garnish — a few go a long way.
ZuCChInI It helps get rid of harmful free radicals in the body and prevents ageing.
li e of o c a s on s c o Brarly knowvenggies, thi
st ul ith Pop ealthie cked w rals. h e the ie is pa d min nd all! a g an veg ins e, stem m vita t whol i Eat
Nishat FatiMa
is the author of ‘Seriously, Sitara?’ and a coffee-table book on the work of fashion designer Suneet Varma
GIVE ME MY DAILY PLATE OF HAPPINESS To each his own way towards health and happiness!
For Nishat, it’s a plate of muffins (maybe not the whole plate). The Paris-trained photographer, former editor of Harper’s Bazaar, author & home chef, shares how she learnt to have her dessert and eat it too, guilt-free!
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The first time I moved to Delhi in 2005, I put on 5kgs in a month. This was shocking as my weight had hardly ever varied. But more so because I’d just bought a pair of jeans and didn’t fit into them any longer! It took me some time to figure out the culprits: no breakfast, eating out, a love for buttery lachha paranthas and food insecurity — the need to eat large quantities of whatever was placed in front of me, because I wasn’t sure where my next meal would come from, and whether it would be edible. I’ve never forgotten these lessons and have worked over time to ensure that I don’t repeat these mistakes, because I enjoy food (especially buttery lachha paranthas) and I don’t want to worry about it or how it effects my body. By the time I was in Delhi again (Nishat hails from Hyderabad) in 2012 as editor of Harper’s Bazaar India, I had some rules in place. Hire a cook because
it’s no joy to prepare three meals a day. Have a satisfying breakfast and a home-cooked lunch to be eaten communally. Bring snacks from home (I brought muffins), so there’s something at hand when hunger strikes at 5pm, and you don’t end up ravenous at dinner, vacuuming up everything in sight. I learnt to cook and serve meals at the table, even if I was the only one eating. I packed what I couldn’t eat at restaurants. I gave myself free rein with desserts — I’ve found I don’t need much if I’m not denying myself. Eating good food makes me happy, but it doesn’t have to be gourmet. Even a good dal can make a meal. The main thing is to know yourself and figure out the menu that ticks all the right boxes. Go ahead, make the promise to eat right (not sad) and follow through with the list of things-to-do to keep the promise to yourself.
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‘Good food makes me happy but I’ve realised it doesn’t have to be gourmet. A good dal does it too...’
FreshMenu | Fit and Fab - Sept- Oct 2018
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PARTY TIME
Rainbow Cake
Cheesy, creamy melt-in-your-mouth indulgence, made sweeter by the recent scrapping of the archaic IPC Section 377... A ‘rainbow victory’ for the freedom to love 10
Sept- Oct 2018 - Fit and Fab | FreshMenu
If you’ve ever wondered what a rainbow tasted like, well, now you can finally know. Layers of vanilla pound-cake coloured in the shades of the rainbow and blanketed with cream cheese. Perfect for that big celebration!
IngredIents
6. Set aside to cool.
sugar, powdered – 500gms Butter – 500gms eggs – 10 Vanilla essence – to taste All-purpose flour – 500gms egg whites – from 17 eggs edible food colouring: purple, blue, green, yellow, orange, red Oil (to grease tin) Cream cheese – 100gms Whipped cream – 1000gms
7. Mix together the cream cheese and whipped cream (save some for the dollops on top), layer the cakes with this mix and bring together to form the rainbow cake.
method 1. Mix together sugar, butter, eggs and vanilla essence in a large bowl. 2. Add flour in parts and fold into the batter after each addition. 3. Whip the egg-whites (to form stiff peaks) and fold it gently into the batter. 4. Divide the batter into batches and mix in the different food colouring. 5. Bake the batter separately — based on colour — in a preheated oven (1800C) for 30-40 minutes or till a fine knife/pick inserted in the centre comes out clean. (If baking in singles, you may store the remaining batter in the refrigerator till ready to be popped in the oven).
8. Cover the sides with the cream cheese mix, and sprinkle with red cake crumbs on the sides, if liked. 9. Decorate with dollops of the remaining whipped cream.
the pound cake dates back to the 1700s. enjoy this dessert in a delicious rainbow reincarnation
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Kavita Devgan
is the author of ‘Don’t Diet! 50 Habits of Thin People’ and ‘Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You’
FITNESS HACKS that worK Persistence is the key to realising fitness goals
Nutritionist, author and weight management consultant Kavita Devgan is all for taste and eating to one’s fill; she however suggests a healthy dose of honesty when it comes to staying fit
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I help people lose weight all the time. And almost every day in my practice I hear statements like, “I am doing everything right but am just not able to knock off my excess weight!” The truth is most people who eat unhealthily are in denial. Most often, they ignore even the basic rules of eating right.
your diary shows that you reach for the wrong foods the moment you get back home from work (by then your energy levels are at their lowest), you can try ordering in something healthy at work and follow up with a healthy snack later. The options of healthy food that can be delivered to your home are huge.
I have a strong case against skipping meals and cutting down calories unnecessarily. People who do so are counting on a false correlation: skipping meals = losing weight. This does more damage than good. The idea is to eat one’s fill but eat the right food — as often as possible!
Always keep taste in mind. We are hard-wired to enjoy food, so gulping food that you despise is not likely to do you much good. Our tongue has about 10,000 taste buds! If you ignore taste, you will end up unhappy and still hungry –grasping for your hidden stash of junk food!
It’s also good to write down what you eat, when you eat, why you eat. When you see your guilty pleasures listed in your own writing at the end of the day/week, it works as an effective deterrent. The diary helps you understand your ‘danger foods’ and ‘danger periods’. For instance, if
A packet of potato chips 20minutes after an insipid meal will not just negate the calorie deficit you managed to create but also leave you without the satisfaction (and nutrients) of a healthy meal. Satisfy your taste buds, keep them on your side – it really is that important!
‘Potato chips 20mins after an insipid meal will negate the calorie deficit and leave you dissatisfied...’
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tastE of mExico
No-Bake Burrito Bowl Enjoy this one-dish healthy veg meal — so satisfying! 14
Sept- Oct 2018 - Fit and Fab | FreshMenu
The burrito bowl is a healthier version of the burrito with the traditional filling but without the tortilla wrap
serves - 1 IngredIents fOr: grAIn MIX Quinoa, boiled - 40gms Kodo millet, boiled - 75gms Bell peppers, diced small - 30gms Onion, chopped - 30gms garlic, chopped - 2gms salt and pepper for seasoning Olive oil - 5mls Lemon juice - 1mls Parsley, chopped - 0.5gm fOr: sALAd tomato, diced - 30gms Cucumber, diced – 50gms Kashmiri rajma, boiled - 10gms Basil - 0.5gm salt and pepper to taste Olive oil - 5mls Mixed lettuce - 15gms fOr: sAUtÉed veggIes Button mushroom, halved - 30gms Broccoli florets, blanched - 30gms salt and pepper for seasoning Olive oil - 2mls fOr: tOMAtO dIP tomato salsa - 20gms (mix of roughly chopped onion, tomato, green chillies, coriander) sour cream - 20gms fOr: CreAM sAUCe Cheese sauce* - 10gms fresh cream - 10gms
METHOD GRAIN MIX 1. Boil quinoa and kodo millet separately. Strain and keep aside. 2. Heat oil, sauté onion and garlic on low heat. Do not brown. Set aside. 3. Mix together, peppers, millet, quinoa, onion-garlic mix, olive oil, lemon juice and parsley. Season and refrigerate. SALAD 1. Mix cucumber, tomatoes, boiled rajma and basil; adjust seasoning.
2. Wash lettuce, strain excess water and keep refrigerated till ready to assemble and serve up in a bowl.
CREAM SAUCE Blend cheese sauce and cream.
SAUTÉED VEGGIES Heat oil and sauté button mushrooms followed by blanched broccoli florets. Keep aside.
TO ASSEMBLE THE BOWL In a bowl, place the grain mix on one side, the salad and sautéed veggies next to it. Add cream sauce to one side and top with sour cream and the tomato dip.
TOMATO DIP Mix tomato salsa and sour cream, season and refrigerate. Save some sour cream.
*Cheese Sauce: Heat butter, mix 1 tbsp cornflour, add cold milk and bring to a boil ensuring no lumps. Remove from heat, add grated cheese and season.
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Payal Puri
the former editor of Cosmo, India, is a busy consultant, and travel enthusiast
ON the PLAtteR: HEALTH & BEAUTY She likes her food to be good, and look even better
Known to carry at least 12 lipsticks in her bag, the former editor of Cosmopolitan India, Payal Puri, was always keen on beauty — but now her focus has shifted to eating healthy. She knows that beauty and the hour-glass figure will follow naturally
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Intrinsically, I am a lazy person – a procrastinator, you may say — so, I end up having a super hectic schedule most days, trying to fit in everything, and do a good job at it! Being a consultant with an exclusive lifestyle club, and frequent travelling — both for pleasure and work — requires me to keep up my energy, so no starvation diets for me. And besides, I love food too much. I try to follow some basic rules which cover my need to be healthy, and of course, be slim enough to fit into my favourite dresses. I’m not a morning or breakfast person; a smoothie works fine for me. A combination of frozen fruit, leafy vegetable — spinach most times – some chia seeds or any other seed at hand, whizzed with milk or coconut milk and I’m done. Fortunately I don’t hanker for rice or roti, but unfortunately, my weakness
is bread. If I’m travelling in Europe especially, there’s no way I can resist the warm, delicious aroma of fresh bread. I try for portion-control but I am not too successful. Three to four times a week, I try to ensure that one meal of the day is a hearty salad: leaves, cucumber, snow peas, nuts, seeds, some fruit for contrast, and one protein — either sautéed shrimp, roast or smoked chicken — topped off with plenty of fresh herbs. I get bored very quickly so I need to keep changing the combo. Ordering in, I like to tick kebabs, fish (roasted or grilled) and of course salads, but minus the usual creamy dressing. My advice to anyone trying to eat healthy is to spend time on identifying good food one likes and then eat your fill. If binging happens, don’t kill yourself. There’s always tomorrow!
‘Frequent travelling requires me to keep up my energy, so no starvation diets for me.’
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tasty & fillinG
CHICKEN STEAK IN MUSHROOM SAUCE Grains, meat, veggies and so tasty... what more do you need? 18
Sept- Oct 2018 - Fit and Fab | FreshMenu
The untimely demise of Roman emperor Charles VI, who fell dead while dining, led to the war of Austrian succession. What he had thought to be regular mushrooms was in fact the dreadful ‘amanita’ or ‘death cap’ mushrooms! Unlike the poor king, our best-selling chicken-steak paired with a mild, mushroom sauce, has certainly stood the test of time!
serves - 2 IngredIents FOr: chIcken steak chicken leg boneless - 280gms salt and pepper for seasoning Lemon juice - 5mls dijon/english mustard - 50gms Minced garlic - 30gms thyme, dry or fresh - 4gms Oil - 20mls FOr: sLIced MUshrOOM In BLack PePPer saUce Mirepoix - 50gms (mix of finely chopped onion, carrot, celery and leeks sautéed in butter) garlic, chopped - 10gms red wine vinegar - 20gms Button mushroom, sliced - 100gms roast chicken jus - 200 ml (roasted chicken bones, simmered in water along with mirepoix and bayleaf) salt to taste Black pepper, freshly crushed - 8gms Butter - 40gms FOr: saUtéed vegetaBLes Butter - 5gms garlic, chopped - 5gms Peppers cut in triangles - 50gms Zucchini cut in triangles - 50gms Broccoli florets blanched - 50gms carrot cut in triangles, blanched - 50gms French beans, cut into diamonds, blanched - 50gms salt and pepper to taste Parsley, chopped - 2gms FOr: sPInach OLIve QUInOa rIce Butter - 20gms garlic, chopped fine - 5pods Black olives, chopped - 5 Fresh spinach leaves, chopped - 15gms Brown rice, cooked - 200gms Quinoa, cooked - 100gms salt and pepper to taste Parsley, chopped - 2gms Lemon juice - 5mls
IngredIents BrOwn rIce Full of fibre, this grain is super nutritious. It is good for the heart and aids digestion. Brown rice contains 88 percent of the recommended daily amount of manganese.
thyme and grill for a few minutes on a hot plate and bake in pre-heated oven at 1800C till cooked through, (for about 15mins). Sliced mushroom in Black Pepper Sauce Heat oil in a pan, add mirepoix; sauté and add chopped garlic, red wine vinegar and the sliced button mushroom and sauté for a few minutes more.
carrOts These are a good source of several vitamins and minerals, especially vitamin A.
garLIc This bulb contains antioxidants that protect against cell damage and aging — a little is enough!
Add roast chicken jus and simmer. Reduce heat, and add salt, pepper and butter, finish with a little cornstarch to thicken the sauce, if liked. Sautéed Veggies Heat a part of the butter in a frying pan. Add garlic and sauté until golden brown. Add all the blanched vegetables, toss briefly. Add the other veggies. Finish with remaining butter and parsley.
method
Spinach-olive Quinoa Rice Heat butter, add chopped garlic and sauté; add fresh chopped spinach leaves and olives. Then add boiled quinoa and brown rice. Mix in lemon juice and top with parsley. Make sure you adjust the seasoning.
Chicken Steak Marinate chicken in salt, pepper, lemon juice, garlic and mustard for half an hour. Drizzle with oil, sprinkle
Arrange on a pasta platter (or check the visual) and serve up as a wholesome meal.
sPInach The vitamins and minerals in Popeye’s fave are best absorbed when the greens are heated.
Beans These delicious and crunchy veggies are low in calories and fat, and very high in fibre.
Quinoa Gluten-free and high in protein, quinoa is and one of the few plant foods that contain all nine essential amino acids — it aces the super food list!
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Wanitha ashok,
Bangalore’s youth fitness icon is a Global Fitfluencial Ambassador
EAT RIGHT TO LOSE righT
Food is your ‘medicine’ to be fit and fabulous Maintaining healthy weight can be tough and losing weight even tougher — if you’ve tried and failed to lose weight and now believe that diets don’t work for you… Wanitha Ashok is here to help you beat diet fatigue
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The critical point is to develop a healthy relationship with food — this is what helps shed unwanted weight. The equation for weight-loss is simple: You eat more calories than your body requires, you gain weight. So, eat your fill — just watch the calories you take in. And while in essence a calorie is a calorie, the truth is whether it comes from a fruit or a pizza makes a vital difference.
Protein and the roughage in complex carbs and good fats bring on a feeling of satiety. These foods also provide you with good energy.
When it comes to spot reduction — for example, in the tummy area — abdomen exercises play a rather small role. The battle with the bulge around the midsection has to be tackled with a combination of the right exercises and the right foods.
A word on protein: Try and include this food group at every meal. It speeds up metabolism and helps your body burn fat more efficiently while stabilizing blood sugar levels. Protein intake teamed with strengthtraining exercises help build lean muscle mass which further boost metabolism. Take your pick from lean meats, low-fat dairy products, nuts, seeds, tofu, millets, pulses and legumes. Complex carbs to opt for are brown rice, quinoa, buckwheat, millets, vegetables and fruits.
For weight-loss, and spot-reduction especially, do not shun fats and carbs. Including healthy fats, complex carbs and lean protein in your diet helps you lose excess weight as these foods fill you up even when you eat small portions.
Good fats include foods rich in Omega-3 fatty acids such as fish, avocado, walnuts and coconut oil. These help cut stress hormones which lead to storage of fat in the midsection. And as an added bonus, they are good for skin and hair too!
‘2 litres of water is a must: helps curb appetite, controls cravings, speeds up metabolism and flushes out toxins’
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Sweet, Sour, SAlty
Habanero Spiced orange Salad A burst of flavours, guaranteed to pep you up! 22
Sept- Oct 2018 - Fit and Fab | FreshMenu
IngredIents
SO Hot!
The first traces of the super hot habanero chilli plant was found in a Peruvian archaeological site, dating back 8,500 years! This salad is a great way to enjoy rich seasonal produce... orange marinated in habanero chilli spice with mixed lettuce, cherry tomatoes, olives and juicy pineapple dices. Shop right and indulge in some gourmet cooking!
serves - 2 IngredIents For: salad salt and pepper for seasoning lemon juice - 4mls olive oil - 5mls Pineapple triangles - 40gms Cherry tomato, halved - 10gms Foxtail millet, boiled - 40gms Mixed lettuce - 25gms Black olives, halved - 5gms Cucumber, diced small - 30gms orange, in segments - 60gms orange, sliced – 2 slices Habanero spice mix - 1gm (available in upmarket stores) Coriander, chopped - 2gms Feta cheese, crumbled - 5gms For: dressIng Mix together: lemon juice - 4mls oil - 10mls vinegar - 40mls season with salt and pepper
toMato The nutrientdense superfood is good for your skin and heart; helps weight-loss too!
olIves are high in vitamin E and other powerful antioxidants; also said to be good for the heart.
FoXtaIl MIllet High on nutrients, millets are nonallergenic and an easily digestible grain.
lettUCe Low in saturated fat and cholesterol, it is a good source of proteins and minerals.
slices and toss to mix well. Adjust seasoning. 2. Marinate the orange segments and slices in the Habanero spice mix for 15 minutes. Make sure it absorbs the flavour. 3. In a serving bowl, arrange the lettuce, pineapple, olives, cherry tomato mix and marinated orange segments, add the feta, garnish with coriander and marinated orange slices; and serve with the vinaigrette dressing on the side. Serve chilled.
oranges One large orange can provide over 100% of your daily requiremenst of Vitamin C.
PIneaPPle For all its sweetness, one cup of pineapple contains only 82 calories.
Habanero cHillies The heat, flavour and floral aroma have made these chillies a popular ingredient in sauces and spicy foods. The spice mix used in this recipe blends in other interesting flavours.
method 1. In a bowl, add lemon juice, oil, salt and pepper. Add in the mixed lettuce, olives, cherry tomato, cucumber, millet, pineapple
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A E
e n u M w e N y D ay r e v
Make a meal of your salad, at least one meal a day, two-three times a week. Delicious and hearty — paneer, greens, olives, nuts, veggies — mix and match to suit yourself. Enjoy!
green ‘n’ CLeAn the tAste of
Freshness
