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Summer special: These healthy salads will keep you energised and refreshed

Salads are extremely rich in fibre, which is great for gut health as it feeds the microbiome and also adds satiety value that, further, helps to keep weight in check.

Do you have salads? (Source: Freepik)

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As much as summer is disliked for the heat it brings, the season is equally loved for the seasonal produce it is known for. From green vegetables to colourful fruits, and herbs, the season offers foodies a plethora of ingredients to whip up some fantastic dishes, including fresh salads! So, if you are looking for summer special salads, here are some options that dietitians swear by to feel refreshed amid the soaring temperature.

Why eat salads?

Karishma Chawla, a nutritionist and lifestyle educator, said that salads are extremely rich in fibre, which is great for gut health as it feeds the microbiome and also adds satiety value that, further, helps to keep weight in check.

How much to have?

Much like everything else, salads — despite being extremely healthy — should also be consumed in moderation. “Consuming a variety of different fruits and vegetables is key to a healthy diet. So, it’s important not to rely solely on salads for your nutrient intake,” said Sweta Bose, nutrition and dietetics, RN Tagore Hospital, Kolkata.

To quantify, Chawla said that “3-4 servings a day” is ideal. She added that vegetables and fruits added to soups, smoothies and vegetables that one consumes in a day are counted, too!

What kinds of salad are best suited for summer?

For Bose, it’s quinoa and avocado salad. “Quinoa is a high-protein grain that is rich in fibre, vitamins, and minerals. It’s also gluten-free and easy to digest. Avocado, on the other hand, is a good source of heart-healthy monounsaturated fats and fibre. It also contains vitamin E, which is important for skin health,” said Bose, adding that 2-3 servings of quinoa and avocado salad per week is recommended.

She added that while a bowl of quinoa can be consumed daily, any time, it’s better to take quinoa before going to bed due to its high magnesium and protein content. “It induces sleep and relaxes the muscle,” mentioned Bose.

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Replace unhealthy snacks with fresh fruits or salads. (Source: Getty Images.Thinkstock)

Dr Sonal, dietician, Narayana Multispeciality Hospital Jaipur said that one should also try and have kale salad. “Kale is a nutrient-dense leafy green that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It’s also a good source of fibre and antioxidants. Kale is a great source of vitamin C, which is important for immune function and collagen production. It also contains vitamin K, which is important for bone health,” Dr Sonal told indianexpress.com, adding that “one serving of kale salad per day” is good to start with.

She also mentioned beetroot and feta salad to be an ideal pick. “Beetroots are a rich source of antioxidants, vitamins, and minerals, such as vitamin C, iron, and potassium. They also contain nitrates, which have been shown to improve blood flow and lower blood pressure. Feta cheese is a good source of protein and calcium, which are important for muscle and bone health,” said Dr Sonal adding that one can go up to 2-3 servings of beetroot and feta salad per week.

Adding, Chawla suggested pomegranate, tomato and cucumber salad as a mouthwatering as well as a tasty option. “Pomegranates contain high amount of fibre, vitamins, and minerals. They are rich in antioxidant compounds which will protect the cells from free radical damage. Compounds in pomegranate reduce blood pressure and inflammation in the arteries. Pomegranate seeds contain estrogenic compounds. Consuming tomatoes, on the other hand, is beneficial as it is filled with vitamin C and antioxidants like lycopene which will contribute to achieve good health and skin,” Chawla mentioned adding that cucumber acts as a coolant, providing us relief from the summer heat with them comprising about 96 per cent water, which may increase your hydration status.

Here’s the recipe from Chawla

Ingredients

1 – Cucumber, chopped
1 – Tomato, chopped
1 tbsp – Pomegranate
Drops of lemon- as per taste
6-7 – Mint leaves/oregano as per taste

Method

*Mix everything and munch on it.

You can also experiment with another summer staple, zucchini, which is composed of water (94 per cent of its weight), said Chawla as she elucidated that it has several antioxidants that provide various health benefits. “The fibre, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. It contains good amount of vitamin C helping us boost our immune system,” said Chawla.

Consider adding cherry tomatoes too as they are low in calories but high in fibre, vitamins A and C, and antioxidants such as lutein, lycopene, and beta carotene, Chawla added.

Another one to add to your diet plan is watermelon and berries salad, which is high on water and helps in keeping your hydration status high. According to Chawla, it also contains lycopene which helps to protect skin cells from sun damage. It is reputed to be beneficial for acidity and other digestive disturbances.

“Watermelon is a good source of pectin. Berries are good source of fibre and micronutrients like folic acid, selenium, carotenoids including lutein. They contain polyphenols especially flavonoids – anthocyanins and ellagitannins. Intake of berries has been inversely associated with the risk of acute myocardial infarction and thus, may be cardio protective. Berries also aid in brain and liver health! Almonds promotes heart health, lowers LDL cholesterol,” said Chawla.

Ingredients

1 cup – Watermelon, chopped
2-3tsp – Berries
Drops of lemon as per taste
2 – Mint leaves
5 – Almonds, shavings

Method

*Mix all of the ingredients.