Raw Vegetable Salad - General Guidelines!


Base Vegetables:
Hard Vegetables - 70 grams
(Carrot, Beetroot, Pumpkin, Palak ..)
Watery Vegetables - 140 grams
(Cucumber, Ridge Gourd, Bottle Gourd, Chow Chow, Snake Gourd, ...)

Coriander - 10 to 15 grams
Coconut - 50 grams
Tomato - 50 grams

Additional Topping:
Sprouts - 10 to 20 grams
Soaked Almonds - 3, 4 No's
Soaked Groundnuts - 4 tbsp's

*Prefer Organic Vegetables, if there are challenges in affordability/accessibility make sure to clean it thoroughly
*Wash the Vegetables twice/thrice thoroughly with plain water
*Remove peel only if required ( hard, ridgy, spoiled, damaged, not comfortable with chemically grown vegetables, ..), Suggested not to remove the peel when ever possible
*Grate/ Cut the vegetables in to fine pieces
*Finely chop the corriander
*Cut tomatoes without smashing it, without letting the juices out, make it crisp to eat
*Always use fresh vegetables
*Use different color vegetables in a salad to make it appealing
*Toss the vegetables in a large vessel to mix properly
*Chew it thoroughly
*No need to use tomatoes when palak is used
*A healthy adult can have around 300 to 400 grams of salad as a meal, make sure to have the right quantity
*No need to use salt, spices, lemon, any type of oil - Salad is Naturally tasty if you follow the above guidelines

For salad combinations refer recipe section 😊🍃

With Love,
Vinoth Kumar V S, Wellness Coach
+91 95978 50102


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