VEG SALAD 1.doc

7/27/2019 VEG SALAD 1.doc

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VEG SALAD:

Chat pata salad (1.7 GI Points)

Ingredients Qty

Green capsicum ( diced) 10gm

Tomato seedless ( diced) 10gm

Cucumber ( diced) 10gm

Red capsicum ( diced) 10gm

Cauliflower ( diced & boiled) 10 gm

Vinegar 5ml

Green chilli sauce 5gm

Pepper powder Pinch

Salt To taste

Celery / lettuce 5gm

Method:-Mix all the above vegetable in salad bowl, season with vinegar, chat masala, pepper, salt and toss.

Garnish with parsley.

Toss salad (2.8 GI Points)

Ingredients Qty

Radish table 50gm

Cucumber 10gm

Tomatoes seedless 10gm

Lettuce 10gm

Celery 5gm

Salt To tastePepper Pinch

Chat masala 1/2tsp

Method:-Mix all the above ingredients and season with salt, pepper, chat masala.

Toss salad (2.8 GI Points)

Ingredients QtyLettuce 10gm

Red cabbage 10gm

Cabbage 10gm

Mayonnaise 1tsp

Capsicum 5gm

Olive oil ½ tsp

Sweetner (natura tablet) 1gm

Celery (finely chopped) 5gm

Salt To taste

Method:-

Take salad bowl, mix all the above vegetables, toss with dressing of mayonnaise, olive oil, sweetner,celery, salt, garnish with parsley.

Mayonnaise salad (2.15 GI Points)



Ingredients Qty

Lettuce 30gm

Cucumber 10gm

Celery 5gm

Cauliflower (boiled) 20gm

Mayonnaise ½ tsp

Capsicum 10gmSalt To taste

Pepper Pinch

Method:-Cut all above vegetables, take salad bowl add all vegetables, mayonnaise, honey, salt, pepper, andtoss.

Cucumber Summer Salad (3.1 GI Points)

Ingredients Qty

Medium cucumber 50gm

Seedless tomato, chopped 30gm

Salt To taste

Spring onion, chopped 10gm

Cheddar Cheese 1 cube

Vinegar 1tsp

Olive oil 2tsp

Ground pepper 1pinch

Method:Peel, seed & chop cucumber into 1” cubes. Place in a medium size bowl & sprinkle with salt. Let sit to

release water. Drain excess water & stir in chopped tomatoes, spring onions & cheese. In a small bowlemulsify olive oil, pour over cucumber mixture. Add black pepper & stir gently. Refrigerate untilserving.

Cole Slaw Salad (5.0 GI Points)

Ingredients Qty GI Points

Cabbage head 50gm 2.3

Onion 25gm 2.7

Sour cream ½ cup

Mayonnaise ½ cupVinegar 1 ½ tbsp

French mustard sauce 5gm

Sugar free tab, crushed 1tab

Total 5.0gm

Method:First slice up the cabbage & onion into very fine threads. Now separately mix together the sour cream,mayonnaise, vinegar, French mustard & crushed sugar-free. Mix everything thoroughly & set in the

fridge for 2-3 hours. Serve chilled.

Greek Salad (4.7 GI Points)



Ingredients Qty

Green leaf lettuce,washed, cut and

drained 50gm

Medium sized tomatoes,cut and seeded 30gm

cucumber, cut and seeded(just scoop out

seeds with a spoon) 20gm

Onion, sliced thinly 20gm

cheese ½ cup

For dressing, mix 1/4 olive oil, 1/8 cup wine vinegar, salt, pepper, minced garlic, and Italian spices in a

container with a top. Shake vigorously. Taste it..if it needs more salt, add it. Flavor to your taste.

Method:1. Wash, cut and drain lettuce. Place in large bowl.

2. Add veggies, toss with dressing. Sprinkle Feta over salad and serve immediately.

Sweet and Sour Cucumbers (2.5 GI Points)

Ingredients Qty

Medium Cucumbers 100gm

Salt To taste

Sour Cream 1 cup

White vinegar 2 tbsp

Zero-cal sweetener 2nos

Method:

1. Peel and Slice cucumbers, then Salt very heavy, Chill for at least 2 hours.2. Cucumbers will become wilted. When ready to serve.

3. Wash off salt thoroughly but leave a small amount of water in the bowl.4. Add the vinegar, and then the sour Cream mix thoroughly to cover all the cucumbers, then add

the Splenda.5. You may want to add more splenda to taste but it should have a sweet sour taste. Some people

like it sweeter. Just make sure all the salt is washed off.

Yummy Broccoli Salad (3.1 GI Points)

Ingredients Qty

Broccoli/ cauliflower 50gm

mayonnaise 2tbsp

Shredded cheese 2tbsp

Onion, chopped 10gm

Zero-cal sweetener,

crushed 1

Method:1. Cut broccoli into tiny pieces.

2. Add crushed bacon and rest of ingredients. Enjoy.

Documents

VEG SALAD 1.doc