A healthy and delicious salad bowl does not have to be a myth – thanks to the multiple options available to mix and match flavours that work well together. While most salads are associated with being raw foods combined with enough protein, dry fruits and complex carbs, a cooked salad bowl is one that is hardly considered to be a salad. Irrespective of this, a bowl which is balanced both, in nutrition and flavour, has lots of colours and textures can be categorised as a salad. The key to building a solid cooked salad bowl is to have a pantry that stocks a few essentials that you might want to eat regularly in this form. Here are some building blocks to follow while constructing your own cooked salad bowl for lunch or dinner.
Adding Pseudo Grains
If you’re the sort of individual who is serious about watching their health, including gluten-free and carbohydrate-free cooked grains like quinoa, samak ke chawal, wild black rice or buckwheat groats ensure nutrient-density along with keeping you full and satiated for a longer period of time, enabling a slow-burn of energy through the day.
Complex Carbohydrates
From smooth bowel movements to the slow breakdown of sugars and fibre, complex carbs like beetroot, sweet potatoes, yams and squash fortify and bulk up your cooked salad bowl. Complex carbs also prevent the spike in blood sugar as well as work well as an option for those who suffer from diabetes or fluctuating weight issues.
Greens & Fermented Foods
The two key ingredients in contributing flavour, texture as well as being a source for good gut health, cooked greens like red amaranth, spinach and moringa restore folic acid and the presence of zinc in the body whereas fermented foods like sauerkraut and kimchi are big on flavour as well as promoting good digestion. For those who suffer from anaemia, sautéing your green leafies in some ghee and drizzling some lemon juice on top before eating, makes it a great source of iron and vitamin C.
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Source Of Good Fats
From nut butters like almond or tahini in salad dressings to a generous drizzle or two of olive oil, fat adds flavour as well as proven to be beneficial for the development of brain health. Other options include good quality cheeses, avocado, peanuts, cashews or even almonds.
Eating More Protein
One of the essential components for a cooked or raw salad, the addition of protein helps keeping the hunger pangs at bay. From jammy boiled eggs, moong sprouts, tofu and chicken, the options are endless. Tired of eating these options? Add a dollop of protein-rich dips like hummus to your salad.
Crunch & Flavour
One of the vital details to building a warm, cooked salad is to mix up the textures and add some crunch to break up the softer textures of the proteins and carbs. Adding a handful of croutons, nuts, seeds or even a few raw vegetables help check off the criteria off that list.