the ultimate

SALAD
master
table
- Nandita Iyer

Put together a healthy salad using my master table specially created for you.
Also find a sample recipe put together using the master table.
 The Ultimate Salad

Master Table
Pick one ingredient each from greens, carbs, color, protein and crunch
boxes. Gourmet extras optional.

GREENS CARBS
Lettuce Brown rice
Spinach Quinoa
Methi / Fenugreek leaves Millets
Mint Wheat berries
Parsley Broken wheat
Coriander Couscous
Basil Bamboo rice
Sauteed spinach Barley
Sauteed amaranth / chauli Noodles
Pasta
Croutons
Potato
Sweet Potato

©saffrontrail.com
COLOR PROTEIN
Mango Lentils
Pomegranate Chickpeas
Berries Black eyed peas
Sundried tomato Sprouts
Bell peppers White beans
Peach Paneer
Carrots Tofu
Watermelon Kidney beans / rajma
Broccoli Eggs
Cabbage Cheese
Beets

© 2018 Nandita Iyer \ saffrontrail.com

The Ultimate Salad

Master Table

CRUNCH GOURMET EXTRAS

Apple Olives
Pear Roasted bell peppers
Cucumber Roasted garlic
Onions Sundried tomatoes in oil
Bean sprouts Baked croutons
Walnuts Pumpkin seeds
Almonds Sunflower seeds
Nut pralines (chikki) Feta cheese
Baked crackers Halloumi
Baked veg chips Parmesan cheese
Candied nuts
Edible flowers
Jellies

© saffrontrail.com
WAYS TO PREP VEG DRESSING 101
Large chunks - roasting BASE OIL - Extra virgin olive
Small dice oil, coconut oil, neutral flavored
Grate oil
Peel / shave into ribbons SALTY - Salt, soy sauce, tamari
Juliennes ACIDIC - Lemon, white vinegar,
Spiralize balsamic, red wine vinegar,
orange juice, yogurt
Slice
HEAT -Pepper, chillies, ginger,
chilli flakes
SWEET - Honey, jams, palm
sugar, agave nectar
FLAVOUR BOOST -mustard,
ginger, citrus zest, herbs,
sesame oil, garlic, wasabi

© 2018 Nandita Iyer \ saffrontrail.com

More such healthy recipes in my book The Everyday Healthy Vegetarian
and on my blog Saffron Trail

SAMPLE RECIPE USING THE MASTER TABLE

Chickpea Feta & Lettuce Salad

SERVES 6

Ingredients

1/2 cup dry chickpeas PROTEIN

1 tsp oil
3 cups lettuce GREENS
1 red bell pepper, diced COLOR
½ onion CRUNCH
100 grams feta cheese GOURMET EXTRAS

dressing:
4 tbsp olive oil BASE OIL
1.5 tbsp balsamic vinegar ACID
1 tsp honey SWEET
1 tsp salt
1/2 tsp ground black pepper HEAT

ground cumin (optional)

© saffrontrail.com
FLAVOUR BOOST

Method

1. Soak chickpeas in water for 8 hours. Drain and place in pressure

cooker with enough water to cover. Cook for 8-10 minutes after 1
whistle. Open, drain and keep aside.
2. Washed, dry and tear lettuce into bite sized pieces
3. Chop onion into thin slices.
4. In a saute pan, heat oil and sauté the drained cooked chickpeas
with some salt and pepper, or any other spice mix (ground cumin)
you like, to add flavour to the chickpeas. Cool this for 5-10 minutes.
5. In a large bowl, place the lettuce, cooled chickpeas, bell pepper,
onion.
6. Whisk all ingredients for dressing until thick and creamy. Add
to the salad, toss to coat.
7. Crumble the feta over the top of the salad. Do not toss salad
after adding feta.

© 2018 Nandita Iyer \ saffrontrail.com

Nandita Iyer is the person behind the blog Saffron Trail (est. 2006) and the
author of the book, The Everyday Healthy Vegetarian. She is a medical doctor
with a specialization in nutrition.

Having started her career in the health insurance and healthcare advertising
industry, she transitioned into a full-time nutrition expert and a seasoned
columnist. She has written on nutrition, health and food for over a decade, and
her articles have appeared in Men’s Health, BBC Good Food, Femina, Mint, The
Hindu and BuzzFeed, among others.

She also conducts healthy cooking workshops for individuals and companies.

You can connect with her on Twitter and Instagram [handle: @saffrontrail] or
www.Facebook.com/saffrontrail.
Copyright © 2018 Nandita Iyer \ saffrontrail.com. All rights reserved.

This document contains intellectual property owned by Nandita Iyer. You may
not modify, publish, transmit, participate in the transfer or sale of, create
derivative works or in any way exploit any of the content or intellectual
property in part or whole, without express written permission of the copyright
owner.