Healthy Recipes: Colorful, Nutrient-packed Oriental Asian Salad

oriental asian salad

Salads are considered to be the healthiest foods one can have. You can include them in your daily diet as breakfast, lunch or dinner or as a side dish that you may take with your meals. Most dietary guidelines recommend increasing the intake of a variety of vegetables and fruits. Salads are the ideal way of accomplishing this health goal.

Innumerable studies have claimed the uncountable health benefits of consuming salads[1]. And, now that many people have started including it in daily meals, it is evident that people recognize these benefits.

In case you haven’t yet tried assembling your bowl of salad or in case you feel bored of munching on the same kind of salads every day, here’s the recipe of Oriental Asian Salad, an easy recipe with a healthy twist.

Here’s what you need

For the salad dressing:

– 2 tsp olive oil

– 2 tsp white vinegar

– ½ tsp garlic powder

– ½ tsp black salt

– ½ tsp black pepper powder

For the salad:

– 1 medium-sized bell pepper (diced)

– 2 medium-sized green onion (sliced)

– 2 cup chopped and shredded cabbage

– ½ cup baby tomatoes

– 1 tsp sunflower/pumpkin seeds

– 1 tsp chia seeds

– Coriander and mint leaves for garnishing

How to prepare:

– In a large bowl, whisk together all dressing ingredients.

– Add salad ingredients and toss to coat in dressing.

– Refrigerate for a few hours to intensify flavors.

– Garnish with fresh coriander and mint leaves.

Nutrition Facts:

1 bowl of Oriental Asian Salad contains

– 75 calories

– 9 gm fats

– 8 gm carbohydrates

– 2 gm proteins

Consult our team of expert dieticians and get personalized diet plans for weight loss, weight gain and more.

Benefits of Oriental Asian Salad:

1. Bell pepper can be a great source of antioxidants, helping reduce the risk of cardiovascular diseases. Available in different colors, bell peppers are rich in vitamins A and C[2]. They contain a compound called capsaicinoid, which may help improve the functioning of blood vessels and lower cholesterol values.

2. Green onions help enhance the salad’s nutrition levels as it is an excellent source of calcium, fiber, and vitamins A, B6 and C. This vegetable also supplies minerals like potassium, copper, chromium, manganese and iron. Research also suggests that including it in diet can help lower cholesterol levels and may assist in lowering the risk of heart attack or stroke[3].

3. Chia seeds and sunflower or pumpkin seeds have healthy fats, some fiber and protein. A good source of protein and antioxidants, chia seeds contain more omega-3 acids than flax seeds or any other seeds[4]. On the other hand, sunflower seeds are rich in Vitamin E.

Explore our range of multivitamins to get your daily dose of health.

Salads are nutrition-packed and full of fiber depending on your choice of ingredients. A study found that people who eat salads and raw vegetables with salad dressing have higher levels of folic acid and vitamins C & E which are the key nutrients in promoting a healthy immune system[1].

Get your hands on this delicious recipe of Oriental Asian Salad and let its healthy ingredients work their magic.

(The article is reviewed by Dr. Swati Mishra, Medical Editor)

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1. Su LJ, Arab L. Salad and raw vegetable consumption and nutritional status in the adult US population: results from the Third National Health and Nutrition Examination Survey. J Am Diet Assoc. 2006 Sep;106(9):1394-404.

2. Vegetable of the month: Peppers. Harvard Health.

3. Spring onions. Better Health Channel.

4. A Chia Pet for diabetes? Harvard Health Blog.

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