Diet is an integral part of weight loss and it requires us to eat clean and healthy. With our hectic schedules, it becomes difficult to stick to a healthy diet especially in summer when you need something refreshing to energise your body and soul. In such a case, salads are the best bet. With easy preparation, you get to eat something healthy and tasty even with a tight schedule.
Adding a crunch of happiness and joy to your salads are California walnuts which are an excellent source of essential nutrients for overall well-being. Not only do walnuts add unique flavour and crunch to salads, but also boost the nutrition value helping you get close to your fitness goals. They are an excellent source of plant-based omega-3 fatty acid (2.5 grams of ALA/28g) and a handful of walnuts also offer 4 grams of protein along with 2 grams of fibre. A dynamic nut like no other, walnuts add great flavour and texture to salads and can be blended in multiple forms - toasted, caramelised/candied or simply raw.
Here are some quick and easy salad recipes by Chef Sabyasachi Gorai that you can make, in order to keep you on track of your fitness regimen.
Crunchy Cucumber Dill Salad
Ingredients
- 1 large cucumber
- 1 cup California walnuts, divided
- 28g feta, crumbled or cubed
- 1/4 cup pitted kalamata olives, halved
- 1/4 cup grape tomatoes
- 3 tablespoons Greek yoghourt (or sour cream)
- 2 teaspoon lemon juice
- 1/2 teaspoon dried dill
- 1/2 teaspoon garlic powder
- ¼ teaspoon salt
Preparations
- 1. Toast the walnuts by heating a large non-stick skillet over medium-high heat. Add the walnuts to the pan and stir frequently until they become fragrant and begin to lightly brown, 2 to 3 minutes. Remove from pan to cutting board.
- 2. Whisk together the 3 heaping tablespoons Greek Yoghourt (or sour cream), 2 teaspoon lemon juice, 1/2 teaspoon dill, 1/2 teaspoon garlic powder, and a pinch of salt.
- 3. Slice the cucumber into 1/8th inch thick medallions and place in a large bowl.
- 4. Add the mini grape tomatoes, kalamata olives, and crumbled feta to the bowl. Roughly chop the toasted walnuts and fold in half.
- 5. Stir in the Greek yoghourt mixture to coat the veggies. Top with remaining toasted walnuts and garnish with a dusting of dried dill and salt. You can either have this immediately or can refrigerate for up to 24 hours.
Curried Quinoa Salad with Grapes and Walnuts
Ingredients for dressing
- 1/4 cup balsamic vinegar
- 1 tablespoon curry powder
- 1 tablespoon maple syrup
- 1 teaspoon yellow mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
Ingredients for salad
- 1 cup quinoa
- 2 cups water
- 1 cup celery, diced
- 3/4 cup seedless grapes, halved
- 1/2 cup radishes, diced
- 1/2 cup California walnuts, chopped
- 1/4 cup green onions, sliced
Preparations
Dressing
1. In a small bowl, add vinegar, curry powder, maple syrup, mustard, garlic powder and salt. Whisk to combine.
Salad
- 2. Take a saucepan and add water and quinoa. Bring this to a boil and then cover with a lid. Put the flame to low heat and simmer this mixture for 15 minutes. Turn off the gas and fluff quinoa using a fork or spoon.
- 3. In a big bowl, add cooked quinoa and all the vegetables along with walnuts. Mix them all together and put the dressing on. Toss it well and your salad is ready.
- 4. Have this for lunch or dinner. You can also store this salad in an airtight container, refrigerated for up to 1 week.
Mixed Bean, Walnut & Watercress Salad
Ingredients
- 1 yellow pepper, sliced
- 100g pack asparagus tips, halved
- 100g California walnuts
- 50g sun-dried tomatoes, sliced plus 3 tablespoon oil
- 400g can cannellini beans, drained and rinsed
- 400g can black beans, drained and rinsed
- 100g bag watercress, thick stalks removed
- 2 tablespoon white wine vinegar
Preparations
- 1. Preheat the oven to 200°C.
- 2. Place the walnuts, asparagus and pepper on a baking tray and put one teaspoon of oil on top and roast for 20 minutes.
- 3. Meanwhile, toss all the remaining ingredients together along with the pepper mixture.
Whisk the remaining 2 tablespoon tomato oil with the vinegar, season and toss into the salad.