Healthy Diet: 4 Broccoli Salad Recipes That You’ll Want To Make Tonight

Healthy Diet: 4 Broccoli Salad Recipes That You'll Want To Make Tonight

Broccoli is a deeply-divisive vegetable. George Bush Sr hated even the sight of it, banning it from being served even from Air Force One. “And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m president of the United States, and I’m not going to eat any more broccoli!” he is reputed to have grumbled. On the other hand is Barack Obama, who absolutely loves the stuff.

Broccoli may cleave the Presidents of the USA, but it is rather a delicious vegetable, and endlessly versatile – it easily takes to South East Asian flavours as well as European and Indian ones. You can barbecue it, roast it with cheese, layer it into a macaroni bake or even toss it into Thai curries. But although most people view broccoli as a sort of warming vegetable to be eaten in winters or monsoons, it is also excellent in salads, which makes it the perfect vegetable for our simmering, sultry summers. Broccoli and cheese are a match made in salad heaven, but it also works superbly in a garlic, chilli and soy sauce salad, or tumbled with pasta or even cooked with sausage or salami for a more hearty salad. Below, I’ve given you some of my absolute favourite broccoli salads, quick and easy to put together, with the minimum of fuss. Perfect for a summer’s day when you don’t want to spend hours broiling over the stove.

Broccoli Pasta Salad

You can use leftover pasta for this, or make fresh. Any small pasta like farfalle (bow tie shaped) or penne should do. I love adding fruit to my salads; in this case, the sweetness of the pear acts as a subtle foil to the earthy funkiness of broccoli.

broccoli salad pasta

Pasta – 150g
Broccoli – 100g
Pear – 1, chopped into little pieces
Cucumber – 1 small, diced
Red pepper – 1, chopped finely
Chilli flakes – 1 tsp
Olive oil – 2 tbsp
Balsamic vinegar – 2 tsp
Orange juice – 1 tbsp
Pistachios to serve
Salt to taste

Method:

Bring a pot of heavily salted water to the boil. Add the pasta and cook until al dente (around seven to ten minutes). Cut the broccoli into small florets, and toss it into the pot, after removing the pasta. Then dry the hot broccoli with a napkin, in order to prevent it from getting mushy. Add it with the pasta to the pepper, the pear and the cucumber.

Whisk the olive oil, vinegar, orange juice, salt, and chilli together vigorously, then pour into salad. Sprinkle with pistachios before serving for a bit of crunch.

South East Asian Broccoli Salad

broccoli salad

Healthy diet: broccoli salad recipe

Ginger paste – 2 tsp
Garlic paste – 2 tsp
Sesame oil – 4 tbsp
Soy sauce – 2 tsbp
Chilli powder – 1 tsp
Broccoli – 200g
Corn – 50 g
Baby corn – 50g
Carrot – 1, chopped into matchsticks
Peanuts – 1/2 cup, roasted until crisp
Salt to taste

Method:

Stir fry the broccoli in 1 tbsp sesame oil and set aside. Vigorously mix the sesame oil, soy sauce and chilli powder together in a bowl. Smother the vegetables in it, then mix in the ginger, garlic and chilli powder. Add salt to taste, and serve with peanuts (and a wedge of lime if you like).

Hot Broccoli, Choriz and Prawn Salad

broccoli salad prawns

​Healthy diet: Broccoli salad recipes

Broccoli – 250g
Goa sausage – (choriz) 100g
Prawns – 200 g
Olive oil to fry
Garlic cloves – 8, chopped
Green peas – 1/2 cup
Salt to taste
Coriander leaves to serve
Honey – 2 tsp
Green chilli – 1, chopped
Extra virgin olive oil – 1/4 cup

Method:

Cube the sausage and fry in some olive oil in a saucepan, for about six minutes. Then add in the garlic, frying until pale gold in colour. Toss in the broccoli, stirring occasionally. Add the green peas and prawns once the broccoli is nearly tender, around five or six minutes.

Toss the honey, extra virgin olive oil and chilli in a bowl, and pour over the contents of the saucepan. Season and serve with coriander sprinkled on top.

Broccoli, Ricotta And Rice Salad

This broccoli salad is a great way to dispose off old, leftover rice-you can use any type of rice you like.

broccoli salad

Broccoli – 250g
Kashmiri chilli – 1, finely chopped
Ricotta – 100g
Leftover cooked rice – 100g, at room temperature
Baby spinach leaves – 200g
Lemon juice – 1 tsp
Salt to taste

Method:

  1. Bring a pan of water to boil, and add salt. Meanwhile, cut the broccoli into little florets, and as soon as the water starts bubbling over, throw in the broccoli. The broccoli should take about five to six minutes to finish cooking. Take it all out and drain.
  2. Crumble the ricotta cheese into little pieces, and mix into the broccoli; the heat will help the ricotta to melt. Then toss in everything else, mix well, and serve.

Get The Most From Your Broccoli

  1. When looking to buy broccoli, look for bright green-coloured ones, with their heads compacted together, rather than loose florets. Avoid broccoli that has yellow flowers.
  2. It’s best not to overcook your broccoli, if you want to preserve its nutrition. A maximum of seven to ten minutes is ideal. This way, it won’t get soggy, and you’ll have the added advantage of leaving the broccoli crisp and bright green. You can even eat broccoli raw.
  3. If you want to keep your broccoli for a long time, try freezing it, rather than refrigerating it. Otherwise, keep it in the vegetable crisper in a bag with holes in it, so that it can breathe, and ideally, use it within three days.
  4. Cut your broccoli like you would cauliflower-the easiest way is by cutting off the canopy of florets, then cutting the more fibrous stalk. The very end of it is far too fibrous to eat though. Better to cut it off and discard it.

Put on the chef’s hat and experiment with the humble veggie.

[“source=food.ndtv”]

How many carbohydrates should I eat each day, are low carb diets safe and what foods are high in bad carbs?

THERE’S hundreds of diets out there all promising to help women lose weight and keep the pounds off.

From low-fat to high-fat, 5:2 to Atkins, it can be hard knowing what diet plan is right for you.

 Cutting out carbs completely isn't healthy

GETTY – CONTRIBUTOR
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Cutting out carbs completely isn’t healthy

How many carbohydrates should I eat each day?

Along with fats, carbs are often billed as the enemy when trying to lose weight.

But the NHS still recommends a balanced diet, even when trying to lose weight, and they stress the importance of continuing to eat carbs.

The Government’s healthy eating advice says just over a third of your diet should be made up of carbs, such as pasta, bread, rice or potatoes.

A carbohydrate is one of three macronutrients and forms a large part of our diet, the others being fat and protein.

 Eating too much of any food group will lead to weight gain

GETTY – CONTRIBUTOR
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Eating too much of any food group will lead to weight gain

Carbohydrates are important for our health and you shouldn’t cut them out of your diet completely.

They help boost energy levels, as they are the body’s main source of energy.

And they help prevent against diseases, as vegetables such as pulses and varieties of starchy food, such as potatoes, maintain good gut and bowel health.

The NHS recommends people aim for an average of 30g per day, but most only eat around 18g.

Carbs can also help you lose weight, as they contain fewer calories gram for gram than fat, and by replacing foods high in fat and sugar with fibre-rich food, the overall number of calories you eat will reduce.

 More than a third of our diets should be carbs

GETTY – CONTRIBUTOR
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More than a third of our diets should be carbs

Daily reference intakes for the average adult aged 19 to 64 are:

  • Energy: 8400kJ/2000kcal
  • Total fat: less than 70g
  • Saturates: less than 20g
  • Carbohydrate: at least 260g
  • Total sugars: 90g
  • Protein: 50g
  • Salt: less than 6g

Are low carb diets safe?

Carbohydrates themselves are not necessarily the cause of weight gain.

The NHS says there’s no evidence that eating bread and other wheat-based foods causes weight gain more than any other type of food.

If you eat more energy than your body uses, you will put on weight, regardless of what you eat.

[“Source-thesun”]

Best oils for smooth skin and hair, their properties and how to use them

Regular use of essential oils ensure that you have a healthy hair and smooth skin.

While spa experiences are unique, you can also recreate the magic at home. If you know the right way of using essential oils, you can save a lot of time and money. All essential oils are highly concentrated, volatile, aromatic liquids that are purely extracted from the fruits, seeds, flowers, barks, stems, roots, leaves or other parts of a plant. Amit Sarda, Managing Director, Soulflower, and Reena Chhabra, CEO, Nykaa Beauty (FSN E Commerce Ventures Pvt Ltd), have listed some popular essential oils and the ways to use them:

Lavender essential oil

Well-known for its soothing, calming properties, lavender is wonderful for accelerating healing time for burns, cuts, stings, and other wounds. Its specific properties include being an analgesic, antifungal, antiseptic, sleep inducing and disinfectant.

Well-known for its soothing, calming properties, lavender is wonderful for accelerating healing time for burns, cuts, stings, and other wounds. (Shutterstock)

Put a few drops on your pillow just before going to bed for a clam and sound sleep. Mix 1 or 2 drops with coconut oil to soothe occasional skin irritations. Add 2-3 drops with olive oil for nail care.

Rosemary essential oil

This oil is colourless to pale yellow oil with a herby aroma. Astringent properties of this oil cleanse, hydrate and rejuvenate skin, making it firm and gorgeous. It helps with wrinkles and under-eye bags as well as conditions damaged skin and lighten scars. Its anti-inflammatory properties are useful in reducing swelling and puffiness of skin as well as in healing burns.

Mix rosemary essential oil with any carrier oil before applying on hair and skin and massage gently. For hair growth, add 4-5 drops of the oil in 1 tsp of coconut oil. Mix this until it reaches a smooth consistency and evenly apply onto your hair and scalp. Leave it overnight. Wash off with lukewarm water and pat dry your hair without using heat.

Astringent properties of rosemary oil cleanse, hydrate and rejuvenate skin, making it firm and gorgeous. (Shutterstock)

Ylang Ylang

Known for its unique floral aroma, ylang ylang essential oil was used as a natural hair growth remedy in Victorian England and has continued to be used to treat fine and limp hair.

Add 2-3 drops of the oil to coconut oil for a deep hair conditioner. Put it into an Epsom Salts bath for relaxation.

Known for its unique floral aroma, ylang ylang essential oil was used as a natural hair growth remedy in Victorian England. (iStock)

Tea tree

Antibiotic, anti-fungal, antiseptic, expectorant and antiviral, its often used to inhibit viral and bacterial infections. It can even be used to kill insects, protect a wound and expedite the healing of a scar.

Mix it with any carrier oil before applying on hair and skin. Massage gently. Do not apply directly on hair or skin. Add 2-3 drops to olive oil for lip care. Diffuse to get clean and refreshed surrounding aromatically. For acne, mix a few drops of the essential oil and 2 teaspoons of aloe vera gel. Apply to the affected area. Leave for 3 to 4 hours or overnight for better result. Rinse with water and pat dry. Repeat regularly for effective results.

Peppermint

The invigorating and fresh mint aroma of the peppermint essential oil works to stimulates the mind and clear the sinuses. Use a drop of it with lemon in water for a healthy, refreshing mouth rinse. Rub one drop of the oil on the temples, forehead, over the sinuses (careful to avoid contact with your eyes), and on the back of the neck to relieve head pressure. Mix it with any carrier oil before applying on hair and skin. Massage gently. Diffuse to get energised and increase alertness.

For clear skin, add 4-5 drops of peppermint oil in two tablespoons of grated cucumber and two tablespoons of green clay. Whisk the ingredients and apply the paste as a face mask. Let it dry and wash with lukewarm water. Repeat this twice or thrice a week.

The invigorating and fresh mint aroma of the peppermint essential oil works to stimulates the mind and clear the sinuses. (iStock)

Rose

This oil can be used to achieve young, healthy and moisturised skin. The delicate aroma of the oil is useful for relieving anxiety and stress.

For glowing skin, add to any skin cream/lotion to enhance its effect by increasing its absorption by the skin. To treat acne, add 4-5 drops in 1 tsp coconut oil and apply thrice a day.

Eucalyptus

This oil helps to improve respiratory issues such as sinusitis, bronchitis and allergies. It has the ability to reduce congestion and improve mental clarity as well. Eucalyptus contains a number of important properties, including antibacterial, anti-inflammatory, antiseptic and antispasmodic, and serves as a decongestant.

Mix it with any carrier oil before applying on hair and skin. Massage gently. Do not apply directly on hair or skin. You can add a few drops to a hot bath. The steam and the aroma will relax the mind and body. As eucalyptus oil isn’t water soluble, mix it with half teaspoon bath salt of choice before adding it to water.

[“source=hindustantimes”]