Nutri Salad


  • Shredded cabbage-1/4 cup
  • Shredded red cabbage-1/4 cup
  • Chopped tomatoes - 1/4 cup
  • Thinly sliced carrots- 1/2 cup
  • Thinly sliced cucumber -1/2 cup
  • Thinly sliced red capsicum-1/4 cup
  • Thinly sliced yellow capsicum-1/4 cup
  • Thinly sliced green capsicum-1/4 cup

    To Be Mixed Into A Dressing

  • Apple , grated with the skin-1 medium sized
  • Lemon juice-1 tbsp
  • Sugar-1 tsp
  • Dried oregano-1/2 tsp
  • Finely chopped raisins (kismis)- 1 tbsp
  • Salt-1/8 tsp


  • Combine all the salad ingredients in a bowl, add the dressing to it and toss well.
  • Serve immediately.
  • A medley of colourful veggies with a zesty apple-lemon juice-oregano dressing.

Nutri Bhel


For The Sev-murmura

  • Puffed rice (kurmura) (murmura)- 2 cups
  • Sev or nylon -1/2 cup
  • Cumin seeds (jeera)- 1/2 tsp
  • Asafoetida (hing)- a pinch
  • Turmeric powder (haldi)- 1/4 tsp
  • Black salt (sanchal)- 1/4 tsp
  • Oil=-1/2 tsp

Other Ingredients

  • Moong (whole green gram) sprouts-1/3 cup
  • Chopped tomatoes-1/3 cup
  • Chopped apple-1/3 cup
  • Chopped raw mango-2 tbsp
  • Fresh pomegranate (anar) seeds-1/4 cup
  • Orange segments-1/2 cup
  • Chopped coriander (dhania) - 4 tbsp
  • Lemon juice-4 tsp
  • Salt to taste



For the sev-murmura

  • Heat the oil in a pan and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and puffed rice and mix well.
  • Add the black salt and sev. Mix well and cool completely.
  • Store in an air tight container and use as required.

How to proceed

  • Mix all the ingredients together and serve immediately.

Here's a healthy alternative to regular calorie-laden bhel. I've added sprouts in this bhel as they are easier to digest and also abound in nutrients like protein, calcium, iron and vitamin c. Mixed with fruits like apple, orange and pomegranate and flavoured with lemon juice it makes tantalizingly chatpata snack that's sure to lift your spirits.

Mexican Salad


  • Sweet Corn - 7g
  • Red kidney beans (rajma),boiled - 15g
  • Onions - 1 small
  • Fresh red chilli - 1
  • Green capsicum - ½
  • Salt - to taste
  • Fresh coriander leaves - a few
  • Hot and sweet sauce - 1/2 teaspoon
  • Iceberg lettuce - 5 leaves
  • Lemon juice  - ½ teaspoon


  • Slice onions, finely chop fresh red chilli and slice green capsicum.
  • Place rajma in a large glass bowl.
  • Add sweet corn, onions, red chilli, capsicum and salt. 
  • Chop coriander leaves and add.
  • Add sweet and spicy sauce. Add ice berg. 
  • Squeeze lemon and add the juice and mix well. Serve

Lemon Yogurt Salad


  • Apple cubes-2 cups
  • Finely chopped celery-4 tbsp
  • Lettuce leaves, torn into pieces-4 cups
  • Corn flakes-1/2 cup

To be mixed into a dressing

  • Curds (dahi)- 1/4 cup
  • Zest of 1 lemon
  • Finely chopped basil-1 tbsp
  • Grated apples-2 tbsp
  • Salt and black pepper (kalimirch) powder to taste


  1. Combine all the ingredients for the salad, except the corn flakes and mix well.
  2. Chill for at least 2 hours.
  3. Add the corn flakes and the dressing to the salad just before serving. Toss the salad and serve immediately.

Fresh Fruits with Honey Yogurt


  • Cut fresh fruits (banana, figs, oranges, pears, apples, grapes, strawberry)- 1 large bowl
  • Mixed nuts (walnuts, almonds)- ¼ cup
  • Sunflower seeds-1 tablespoon
  • Raisins (soak for 10 minutes)- 1-tablespoon
  • Oats ½ cup


  • Yogurt (hung)- ½ cup
  • Honey (Mix the ingredients)- 2 tablespoons


  • Mix the fruits, nuts, seeds, oats and raisins. Add the honey-yogurt dressing.