These healthy plate of fresh greens, fruits, nuts, grains and meats is really soulful indulgence.
Eating just one salad a day provides even greater health benefits than previously thought. According to a study, those who eat salads have considerably higher levels of vitamins C, E, and folic acid all key nutrients in promoting a healthy immune system. There is no better time to whip up a fresh and healthy bowl of Salad, than in the winters, when the markets are filled with colors and offer a wide variety of fresh produce.
It is believed that salads first the Romans, ancient Greeks and Persians ate mixed greens with dressing. These healthy plates of fresh greens, fruits, nuts, grains and meats, later started becoming popular all over Europe since the Greek and Roman imperial expansions.
Through the years, Salads have traveled all over the world and made their way into almost every cuisine, constantly evolving and adapting to what is available locally. Today, Salads like Som Tam in Thailand or Classical Caprese Salad from Italy or Lebanese Tabbouleh are very important dishes of their respective cuisines but are very distinct from each other in terms of flavor and ingredients and yet are similar in their concept of marrying fresh greens, fruits, nuts and grains together with a rich and flavorful dressing.
Be it the hearty main-dish salads, crisp, refreshing slaws, citrus salads, or simple staples like broccoli and cauliflower salads or Brussels sprouts for a tasty base, winter happens to be the best time to enjoy these. A satisfying well-plated bowl of salad is nothing less than wholesome treat. This is not just refreshing but filling too. In recent times, with the availability of a much wider selection of ingredients with much more ease compared to earlier times, chefs are taking advantage of the situation and making the most of available ingredients and whipping up amazing, refreshing and extremely healthy Salads.
One such example is the orange, quinoa and arugula offered in Machan, at The Taj Mahal Hotel, New Delhi. Fresh Mandarin Oranges, cherry Tomatoes and Arugula tossed with quinoa and pearl Barley, married together with a Sweet and Sour Raspberry Vinegar Dressing.
• Arugula - 40 gms
• Mandarin Oranges - 50 gms
• Walnuts - 5 gms
• Quinoa 15 gms
• Pearl Barley 15 gms
• Cherry Tomato 15 gms
• Red Onions 5 gms
• Extra-virgin olive oil – 5 ml
• Rasp berry vinegar – 3 ml
• Honey – 3 ml
• Sea Salt - 3 gms
• Black pepper – 3 gms
In a small bowl, combine the olive oil, Rasp berry vinegar, honey and sea salt and black pepper. Whisk together until blended.
Toast the walnuts, in a small pan over medium heat, warm them until they are fragrant about 5 minutes. Transfer them to a bowl to cool. Blanch the quinoa and barley separately and cool down. Wash the arugula leaves.
Assemble the salad:
• Place the arugula in a salad plate. Arrange the peeled Mandarin segments, quinoa, barley, halved cherry tomatoes, peeled and diced onions.
• Drizzle the dressing over the salad.
• Garnish with walnuts and serve,