Sprouted green bean with sauteed bell peppers Salad / முளைக்கட்டிய பச்சை பயறு குடைமிளகாய் சாலட்.

Sprouted green bean with sauteed bell peppers  Salad.

 முளைக்கட்டிய பச்சை பயறு குடைமிளகாய் சாலட்.

Ingredients:
Sprouted Green bean ( முளைகட்டிய பச்சை பயறு)  -  1 cup
Red Bell Pepper ( சிகப்பு குடைமிளகாய்)  -  1/4
Green  Bell Pepper ( பச்சை குடைமிளகாய்) -  1/4
Yellow Bell Pepper  ( மஞ்சள் குடை மிளகாய்) -  1/4
Butter ( வெண்ணெய்) -  1 tsp
Lemon juice ( எலுமிச்சை சாறு) - 1 tsp
Salt and pepper to taste. ( தேவைக்கேற்ற உப்பு & மிளகுதூள்)




Steps:

Wash and dice all the three peppers into bite-size squares. Heat butter in a pan, saute the peppers. Add required amount of salt. Switch off the flame when it is half cooked. Toss in the sprouted beans. Drizzle a few drops of lemon juice. Mix well after adding required salt and pepper and serve the salad. 

My Notes:
This less pungent sweet pepper can be added directly if you prefer the crunchiness. But do not cook completely, the salad may lose its taste. I prepare sprouted green bean salad with different ingredients. Sometimes with nuts, fruits added.
 A colourful appetizing yet very stomach filling salad can be one of the best choices for your morning breakfast. Salad dressing, herbs can be added as per individual wish. I prefer this simple way but my son comments that this lacks the push factor, the dressings or sauces, to eat the salad. So whether bland or enhanced with thyme, home made cajun powder or other homemade dressings, enjoy your salad for a great start of the day.

Sweet corn pineapple capsicum salad ( சோளம் குடமிளகாய் அன்னாசி சாலட்.)

Sweet corn pineapple capsicum salad 

சோளம் குடமிளகாய் அன்னாசி சாலட். 

(காய்கறி பழக் கலவை)

Ingredients:

Boiled Sweet corn ( வேக வைத்த சோளம்) - 1 cup 

Red capsicum ( சிகப்பு குடமிளகாய்) - 1/2

Green or Orange Capsicum ( பச்சை அல்லது ஆரஞ்சு குடமிளகாய்) - 1/2 

Cabbage ( முட்டைகோஸ்)  -  1/4 cup

Fresh Snowpeas ( பச்சை பட்டாணி)  - 6  

Pineapple pieces ( அன்னாசி பழத்துண்டுகள்)  - a few

Apple ( ஆப்பிள்) - 1/2 

Roasted Nuts ( வறுத்த கடலை) - 1 tbsp

Salad dressing ( சாலட் சாறு ) - 1 tsp 

Salt to taste ( தேவையான அளவு உப்பு)

Crushed black pepper ( பொடித்த மிளகு) - 1/2 tsp

Steps:

In a wide bowl place the thin sliced red capsicum on a bed of corns

Add the rest of the capsicums 
( I did not have  green capsicum and had to settle with red and orange on that day )

Slice the snow peas lengthwise and add on to the vegetables.

Throw in the pineapple chunks. Toss

Add the apple pieces and thinly sliced cabbage pieces

Finally, add a crunchy roasted nut of your choice.
Dribble salad dressing, toss well and enjoy the fresh salad. 

My Notes:

The right combination of ingredients makes a salad more interesting. 

Sweet crunchy tangy all tossed in a bowl in this recipe. Sprinkle the crushed black pepper for that sharp taste otherwise, the salad may be too sweet for some. 

Remove the tough strings at the seams of the pod of snow peas before slitting it into two. 

A splash of lemon juice always highlights the flavour. 

Salad dressing of individual choice can be added for that complete taste.

Enjoy this salad on a hot day. 

Sprouted fenugreek Salad ( முளைகட்டிய வெந்தய சாலட்)

Sprouted fenugreek Salad 
முளைகட்டிய வெந்தய சாலட்

Ingredients:

Fenugreek ( வெந்தயம் ) -  2 tbsp

Capsicum ( குடை மிளகாய்) - 1/2 

celery ( செலரி) - 1 stick

pomegranate seeds ( மாதுளம் முத்து) - a handful

Blueberries ( புளுபெர்ரிஸ் / அவுரிநெல்லி ) - a handful 

Cabbage ( முட்டைகோஸ்) - finely shredded a handful

Roasted peanuts ( வறுத்த நிலைகடலை) - 2 tbsp

Lemon juice ( எலுமிச்சை சாறு) - 1 tbsp

Sesame sauce ( எள் சாஸ்) - 1 tbsp

Salt and pepper to taste ( தேவைக்கேற்ற  உப்பு & மிளகுத்தூள் )

Brown rice noodle ( optional ) பழுப்பு அரிசி நூடுல்ஸ் (தேவையென்றால்) - 1/4 

Wash and soak fenugreek seeds for 2 hours.

 It will swell up nearly double in size. Drain water using a sieve 

Place the soaked fenugreek in a colander box for a minimum of 36 hours.

Thin slice cabbage and red capsicum. Cut the celery into bite-size cubes.
Add in a handful of blueberries and pomegranate seeds.
A handful of roasted peanuts. A teaspoon of lemon juice.
Sprinkle salt and pepper to taste. Mix well and serve. 

For that satiety feel, a small portion of boiled brown rice noodles can be added to this salad.  

My Notes:
Fenugreek is bitter in taste but sweet in its goodness for our body. The benefits are many.
Sprouted fenugreek is less bitter. With crunchy vegetables coated with the tangy lemon juice, topped with roasted peanuts no other salad dressing is required to enjoy this salad. But can use the sesame sauce that is available in supermarkets. The salad is goodness packed to fullness, a healthy yet crunchy and tangy in every mouthful.

Corn Zuchinni Salad ( ஸுக்கினீ சோள காய் கலவை)

Ingredients:

Corn ( சோளம்) - 1/2 a cob

Zucchini ( ஸுக்கினீ ) - 1/2

Carrot ( காரட்) - 1/2 

Pomegranate ( மாதுளம்பழம்) - 1/3 of the fruit

Lemon ( எலுமிச்ச சாறு) - 1 tbsp

Coriander leaves or Sweet Basil Leaves ( கொத்தமல்லி தளை (அ)  தின்னூற்றுபச்சிலை  - a few, finely chopped.

Salt to taste ( தேவையான அளவு உப்பு) 

Pepper Powder ( மிளகு தூள் ) - 1/4 tsp

Nuts - Walnuts , Almonds as required ( வாதாம், பாதாம் பருப்பு ) 

Steps:

Boil the corn and remove the kernels off the cob.

Wash the vegetables. Slice carrot and Zucchini into small bite size cubes.

Remove the arils from the pomegranate.

Chop the fresh coriander leaves. 

Toss all of the above in a bowl. 

Add salt and a spoonful of lime juice. 

Mix well, sprinkle freshly ground pepper.

Add a handful of nuts as topping. Enjoy a bowlful  of yummy, crunchy salad.

Really a rejuvenating one.

My Notes.
A colorful salad delight to eyes and to taste buds. :))
Zucchini is one of the vegetables that is rich in omega 3 fatty acids. I alternate this with cucumber in my salads.
After a few high carb meals, a welcome change to settle with this.
I have not added any salad dressing as the salad is delicious as it is.Mostly avoid salad dressing to minimise the calories. But it is individual choice. A cup of fresh yogurt can also be stirred in, if preferred.

Green bean Sprout Salad.( முளைவிட்ட பச்சை பயறு கலவை )

Green bean Sprout Salad.

( முளைவிட்ட பச்சை பயறு  கலவை )

Ingredients:

Sprouted Green Bean (முளை விட்ட பச்சை பயறு)  -  1/2 cup

Green Capsicum (பச்சை குடமிளகாய் )  -  1/4 

Red Capsicum (சிவப்பு குடமிளகாய் )  -  1/4

Rock Melon (கிர்ணி பழம் )  -  3 or 4 slices

Lemon Juice ( எழுமிச்சம் பழ சாறு ) -  1/2 tsp

Walnut (வாதாம் பருப்பு / வாதுமை கொட்டை )  - 4 or 5 

Salt  (உப்பு )  -  to taste

Black Pepper Powder ( optional ) (மிளகு தூள் )  -  1/2 tsp

Steps:

Soak green bean for 4 hours. Drain water and tie the beans in a clean cloth or place it in a closed container for it to sprout. Leave it a day or 2 days for further growth.

Deseed the capsicums and dice them.

Peel and dice rock melon fruit.

In a bowl swirl all the ingredients including the lemon juice, salt and pepper powder.

Enjoy the crunchy healthy yummy breakfast bowl.

My Notes:
Green beans sprout is easily and best made at home. You can also buy over the counter at supermarkets. Or from a friend as in the case today. My friend Uma passed me a box of green bean sprout. Was able to quickly fix this colorful breakfast as I had the bell peppers and melon at home.
Among the beans, green beans sprout with ease and quickly. Boiled green bean is soft and buttery. The raw ones are crunchy and mildly sweet.
Any sprout tastes well when eaten fresh. If refrigerated for few days, it tend to become dry and slightly bitter. So refrigerate not more than a day or two to enjoy its sweet crunch flavor.

Green pepper is spicy and slightly bitter while the red ones are sweeter yet crunchy. The yellow is a bit soft. I prefer the first two for their color and taste.
From what I learnt, they all come from the same species but harvested in different times. Red pepper needs more ground time to ripen from green and this explains the cost difference from the green pepper.
It is quite interesting to note that each has a unique color as well as unique nutritional benefits.
Green pepper, as the color would naturally convey, is abundant in chlorophyll. Red has more lycopene and other carotenoids.
I prefer not to add salt to my salads. In this recipe I have not used black pepper powder as well as I preferred to taste the bell peppers as such. It is all individual choice to add or not. :)

Papaya can be replaced for rock melon. Or any solid fibrous fruit like apple.

Sweet bitter crunchy mix with a touch of tangy lemon juice and walnut bites is not only a healthy way to kick start your day but also makes a perfect anytime snack to ward you off from cheat food indulge.

Chinese Rojak

Chinese Rojak

Ingredients:
pineapple  -  1/4 from a medium sized pineapple
Green apple - 1
Cucumber - 1 medium size
Turnips   -  1/2
Bean sprouts  -  a handful
Bean curd puffs  -  3 or 4
Dough fritters / you tiao -  1/2 or a whole
Red ginger bud  -  1tsp ( shredded)
Roasted peanuts  - 3 tbsp

Soya sauce  -  1tsp
Chili sauce  -  1tsp
Salt to taste

For the Sauce

Tamarind paste  - 1/2 tsp
Lime juice  - 1tbsp
Lime rind  - 1/2 tsp
fresh red chilies - 2 or 3
Palm sugar  - 2tsp






Steps:
First prepare the sauce with all its ingredients mixed well.
Dice the pineapple, green apple, cucumber, turnip to bite size pieces.
Do the same with the bean puffs and you tiao.
Add in the bean sprouts first to the sauce.
Toss in the remaining ingredients including the soya sauce and mix well until all the ingredients are coated with the sauce.
Sprinkle with generous portion of crushed roasted peanuts.
Serve immediately.
My Notes:
A popular Javanese dish, originally from Indonesia with a name "rujak". A fruit and vegetable salad unique to Singapore and Malaysia. Different ethnic group has different version of the dish here in Singapore.
Basically it is a tossed salad of various ingredients with a unique sauce. A happy jumble of ingredients to be eaten as soon as it is prepared.
Red ginger bud is a must in this recipe as it gives a fragrance that has no substitute. Sometimes it is not available and so have to give a skip.
I have excluded prawn paste, a must ingredient, as I am a vegetarian. Half a spoon of it is added while preparing the sauce.
Bean curd puff and the plain flour fritters ( you tiao) were brought fresh from the market.

The word 'rojak' means a ' mixture of ' in Malay language. Enjoy this tangy, crunchy flavorful mixture which is a great appetizer.

Bell Pepper Dragon fruit Salad

Bell Pepper Dragon fruit Salad 

 Ingredients: 
( 2 servings)
Red Bell Pepper  - 1/2
Green Bell Pepper  - 1/2
Broccoli  -  a few florets
Carrot  - 1/2
Purple Dragon fruit  - 1/2
Boiled egg white ( optional ) - 1
Butter  - 1 tsp
Cajun seasoning powder  - 1 tsp
Salt to taste
Raw Sugar  - 1/2 tsp

Steps:
Wash all the vegetables.
In a skillet, heat butter. As it melts, saute the broccoli florets for 2 to 3 min. Don't cook it soft. Retain its crunchiness. Switch off the flame.
Slice the rest of the vegetables into thin strips.
Boil the egg, slice into pieces lengthwise.
Toss all of the above into the skillet.
Finally add in salt, Cajun and sugar. Mix well.
Transfer to serving bowl.
Top it with dragon fruit strips.
Enjoy the most colorful yummy salad.



My Notes:

Cajun powder is basically a combination of cumin, thyme, paprika, black pepper and it has kosher salt. Hence it has an unique flavor. I like to sprinkle it in my dishes. The spice level differs in each brand.

I prefer to eat the crunchy sweet peppers raw rather than cook. The flavor is awesome.

Boiled egg in this recipe can be optional. I added as it completes the salad as a meal with its protein content. Can be substituted with sauteed tofu cubes.

The red/ purple dragon fruit is sweeter than the white one.
It is a crunchy fleshy fruit with the tiny seeds in every bite. One of the few fruits my husband likes.

In addition to all the nutrients in a fruit, it has as much carotene as in carrots. Its taste is between a kiwi and a pear. A very filling fruit like papaya or banana.

While selecting the fruit, press with your thumb or finger, it should give in a little; not too soft.

Red Radish Avocado Salad ( சிவப்பு முள்ளங்கி அவகோடா சாலட் )

Red Radish Avocado Salad ( சிவப்பு முள்ளங்கி அவகாடோ சாலட் )

Ingredients:

Red Radish  - 1

Snow Peas  - 8 to 10

Avocado -  1/2

Cabbage leaves  - 2

Carrot  - 1/2

Almonds  - handful

Garlic  - 5 cloves

Butter  - 1 tbsp

Salt & pepper  -  to taste.

Steps:

Wash all the vegetables.

Slice the radish thinly.

Peel and fine chop the garlic cloves.

Remove the strings along the edges of snow peas and trim at ends.

Cut the carrots and almonds into thin strips.

Cut half of the avocado into bite sized pieces.

In a skillet add butter. 

As it melts, saute the snow peas for 1 to 1 1/2 min until it is crisp tender.

Transfer the snow peas to a plate and using the same pan roast the garlic. 

Roast until fragrant and toss in the radish pieces. 

Saute for a min. Remove from fire. Mix with the other ingredients . Add pepper and salt.

In a serving bowl, spread the cabbage leave and add in the salad.
A hearty salad is ready.

My Notes:

Snow pea is eaten fresh as a whole with the pod when it is still unripe. It's an excellent source of dietary fiber loaded with vitamins and minerals.It is used in stir fry recipes as well.

The raw flesh of radish has a crisp texture with a pungent and peppery flavor. Radishes owe their sharp flavor to the various compounds produced by the plant like glucosinolate, myrosinase and isothiocynate.

Avocado is not sweet, but it is distinctly and subtly flavored and has a smooth texture. It is popular as a dessert but also used in savory  dishes.  It has a high calorie count but is balanced with high healthy monounsaturated fats and thus can be consumed in moderation.

My memory of avocado brings me back to my teenage days where I remember tasting it in Kodaikanal(Tamilnadu) back when i was 15. It was referred to then as the butter cup fruit.

Green Apple Pomegranate Salad with Honey ( பச்சை ஆப்பிள் மாதுளை காய்கறி கலவை )

Green Apple Salad with Honey 

( பச்சை ஆப்பிள் காய்கறி கலவை ) 

Ingredients:

Green Apple ( பச்சை ஆப்பிள் )  - 1
Pomegranate seeds (மாதுளை முத்து )  - 1/2 cup
Cucumber ( வெள்ளரிக்காய் )  -  1 (small)
Baby Carrots ( கேரட் )  -  5
Honey ( தேன் )  - 2 tsp
Lemon Juice ( எலுமிச்சை சாறு )  - 1tsp
Olive oil ( ஆலிவ் எண்ணெய் )  -  1tsp
Walnuts ( வாதுமை கொட்டை)  -  a handful
Salt & Pepper to taste.  ( சுவைக்கேற்ப உப்பு , மிளகுதூள் )

Steps:

Wash the fruit and vegetables.

Peel the skin of cucumber.

Slice the vegetables into thin strips. Dice the green apple.

In a cup whisk honey, olive oil and lemon juice.

Pour the mixture over the vegetables.Add salt and pepper to taste.

Combine together using salad tongs.

Top it with halved walnuts before serving.

Crunchy,tangy, sweet salad is ready.

My Notes:

Prepare the salad and consume immediately. 

I like, the combination of honey, lemon juice and olive oil, dressing for this salad. A simple but taste bud stimulator. 

The apples get to  retain their colour with the lemon juice rubbed on it.

Walnuts give that nutty taste. It is the best nut that goes well with any salads. Highly nutritious as well.

Apple - Strawberry, Vegetable Salad ( பச்சை காய்கறி, பழ கலவை )

Apple - Strawberry, Vegetable Salad  பச்சை காய்கறி, பழ கலவை

Ingredients:

Cabbage  - 1/2 cup ( thin sliced )
Carrot  -  1/2 cup  ( thin sliced )
Japanese Cucumber  -  ( thin sliced )
Boiled Green bean  -  1/4 cup
Strawberries  - 1/2 cup  ( thin sliced )
Apple  -  1/2 cup  ( thin sliced )
Lemon juice  - 1 tsp
Honey - 1 tsp
Walnuts  - 4 to 6
Raisins  -  1 tbsp

Steps:

Wash the vegetables and fruits. Slice into thin strips. Slice each strawberries into sixths.
After slicing the apples, rub in the lemon juice to prevent oxidization.
Add in the boiled green bean ( soaked for 3 hrs and boiled )
Mix well. Add the dressing and mix well Top up with chopped Walnuts and Raisins.

 My Notes:

The raw and a bit of bitterness taste cabbage makes it the least preferred vegetable. But it is a commonly available, cheap vegetable but with plentiful of benefits. It can be eaten raw or cooked.
To balance the cabbage flavour, I have spiced it up with tangy strawberries and crunchy sweet apples.
Japanese cucumber blends well with the other ingredients and make this salad nutritious and yummy.
The green bean contributes the protein part and makes it a complete meal for dieters.

For those who do not prefer Cabbage, there are plenty of leafy alternatives. They include Rocket leaves, different types of lettuce or even salad greens such as Chicory and spinach. The different greens add different flavour combinations and so you may add your preferred ones or mix and match to form multiple permutations.

Bell pepper & Pineapple Salad with Walnut toppings

Bell pepper & Pineapple Salad with Walnut toppings

Ingredients:

Butter lettuce leaves  -  4

Pineapple  - 1/4

Red Bell Pepper - 1/4

Green Pepper  -  1/4

Carrot  -  1/2

Cucumber  -  1/2

Sugar  -  1/2 tsp

Salt and pepper  -  to taste

Steps:

Wash all the vegetables.

Deseed the bell peppers and 1/4 each of red and green is used.

Cut all the vegetables into bite sized small cubes.

Peel the pineapple and remove the eyes.

Cut 1/4 of it into small cubes. 

Mix all the ingredients well using a fork.

Allow the crunchy bell peppers and carrots to soak in juicy pineapple chunks.

Add salt and pepper to taste.

Scoop out spoonful and place it on the butter lettuce. Top it with walnuts.

Crunchy juicy  salad is ready to savor.

My Notes:

Some people may not like the raw bell papers. You may want to dry roast on a pan and then slice later. But I like the crunchy robust bell peppers. It is wonderful when mixed with the sour and sweet pineapple chunks.

My son preferred to add white onion pieces to the salad. It is all in the individual' preference to include the choice of vegetables.

For the protein component, throw in a handful of boiled beans of your choice.

or

Boil an egg, separate the white, slice into small cubes and add to the mixed vegetables. Donot add the yolk as it changes the flavour of the salad.

Home made Protein Veggie Salad

Home made Protein Veggie Salad

After a heavy Breakfast of Pori and Potato, I chose to go easy for lunch.

Made this quick simple salad.

Salads are quickly fixed with no rules for specific ingredients.

Today I included Violet cabbage, carrot, broccoli( slightly steamed) and cucumber for the vegetable portion.

 For protein I always go for 2 types of beans/lentils. Today Red kidney bean and Rosinha bean was used. Rosinha is commonly grown in Brazil. Available in supermarkets. There is an Indian version whose name I am not sure. Will add on the name later.

Any beans can be used according to the availability.

)

Preferred vegetables                              -   sliced thin
soaked and boiled beans                        - 1cup each(if broccoli is used steam or boil in water for 1 to 2min. Do not overcook. crunchiness is to be retained)
cherry tomatoes and a few strawberries - for the tangy taste.
salt and pepper                                         to taste 
Lemon juice and mint leaves                 - to add zest to the salad
Pista & Badam (any unsalted nuts)       - for the nuttiness 

Mix all the ingredients, drizzle a bit of Extra Virgin Olive oil. Olive oil has a fine stream with salads and has health benefits.

Add the desired amount of salt and pepper. If you have used salt while pressure cooking the beans, you can do away with it now.

Finally add unsalted natural nuts of your choice. Before serving you can squeeze a few drops of lemon and a few crushed mint leaves.