Healthy Eating/ Recipes/ Salads, Soups & Starters/ Vegetarian

Green Salad with Fruits & Nuts in a Honey-Yoghurt Dressing

After I got the hang of the olive oil, lemon juice, yoghurt & mustard dressing, I started experimenting with something different. This time I made a salad with fruits & nuts with a honey based dressing – loved the slightly sweet dressing with the grapefruit & olives. The carrot is only there because I had one lying around so I just tossed it in the salad, but wouldn’t recommend adding it otherwise.

Fresh Salad with Fruits & Nuts with Honey based dressing

Fresh Salad with Fruits & Nuts with Honey based dressing

Salad Ingredients:
2-3 cups of Lettuce (Mesclun or any variety you prefer)
1/4 cup of Rocket/Arugula
¼ cup of baby spinach
1 large grapefruit
1 orange (optional – I used it because the grapefruit I had was small)
Olives – 2 to 3 tbsp
¼ cup – ½ cup walnuts, toasted

Dressing:
2 tbsp olive oil
2 tbsp honey
2 tbsp yoghurt
1 tbsp vinegar
1 tbsp lemon juice
salt & pepper

1. Blend the ingredients for the salad dressing in a blender for 30 seconds till it is creamy. Alternatively you can add all the ingredients and whisk for about a minute. Taste & adjust seasonings if required.

2. Dry roast nuts in a skillet for about 3-5 minutes over medium heat till they are aromatic. Keep shaking the pan so they don’t burn. Alternatively, you can toast them in a toaster oven.
3. Take a big salad bowl and add lettuce leaves, baby spinach & rocket/arugula. You can increase/decrease the quantity of the specific type of salad green based on personal preference.
4. Add fruits & olives to the salad leaves and lightly toss with about 2-3 tbsp of the dressing. Taste and add more dressing if required
5. Chop & crush the nuts then add as garnish on top of the salad.
If you want to save the salad for the next day, then add the salad dressing individually into your plate otherwise the salad will start wilting once the dressing is added.

Playing Around:

1. Fruits: Substitute the apple for pear

2. Citrus: Substitute the oranges for Mosambi or Grapefruit

3. Vegetables: Olives, capsicum, carrots or broccoli can be added/substituted

4. Protein: Add grilled paneer, grilled chicken or feta cheese to make it more filling

5. Nuts: Add sliced toasted almonds, peanuts Toast some nuts in a dry skillet and crush & sprinkle on top

Read up on my other Salad 101 blog posts below:

Salad 101 – Cleaning & Storing Greens

Salad 101 -Tossing Greens & Adding the Salad Dressing
Salad 101 – Types of Salad Greens
Salad 101 – The Basic Salad Dressing

Where to get Salad Greens in Karachi:

Sungold Organic – Home delivery of Organic Vegetables

Email at Sungoldorganic@gmail.com

Sungold number, 0342-2382731, 0345-2008247:
Growing your Own – Seeds available from Crops in Pots & available from Mom’s Garden

Gardening Help – SWOT’s Guide to House and Gardens & My Kitchen Garden Project

Shops – Assortment of vegetables can be found from Agha’s, Farids, Hyperstar, Empress Market, Defence Sunday Bazaar, & a ‘Sabzi Wala’ near French Bakery at Khadda Market

Reference Books:

How to Cook Everything (Completely Revised 10th Anniversary Edition
The New Best Recipe by Cooks Illustrated Magazine

Healthy Eating Salads Vegetarian

February 2, 2014