Summer in a bowl

Healthy, crunchy and fresh, salads are the pin-up of all things healthy. Whether eaten as a snack or a meal, salads are ideal for summers. With a little bit of planning, salads can become a delight to eat, with a riot of flavours, colours, and textures. Hence, it is important to build a salad based what you like and need. So, how does one make one? Here are a few tips:

The base: The first step to making any salad is to choose the right base. Most salads usually have a base of greens that include baby lettuce, arugula, kale, beet greens and bok choy. Most of these greens contain essential dietary nutrients, such as vitamins, minerals, fibre and even water.

Two cups or more of leafy greens make a great base. Before washing the salad greens, tear or cut the leaves into the desired size. To remove the sand and grit from the greens, soak them in a sink or bowl of cold water. While the dirt will sink to the bottom, the clean leaves will rise to the top. Then, take them out and dry them. Store them in a damp towel in the fridge for lasting freshness.

Vegetables & fruits: This is where you get to add juiciness and a plethora of flavour, texture, and colours. Vegetables make the salad filling and boost the nutritional content of your salad. Adding fruits can provide textural contrasts. Include vegetables like capsicum, beetroot, beans and corn, and fruits such as watermelons, mangoes, and apples. "While chopping vegetables and fruits, ensure that everything is of a uniform size and not in large, uneven chunks," says Adithi Shetty, head of marketing and operations, Fresh Pressery.

Flavour fix: Salads aren't just about flavour, the texture is also essential to build a salad. Add toasted whole-grain bread cubes, olives, sun-dried tomatoes, nuts, seeds and cheese among other things. Herbs and spices are an easy and effective way to greatly enhance flavour. Coriander, dill, mint, cinnamon, ginger, and pepper can elevate the flavour.

A filling portion: "Salads should have a balance of the three major food groups - protein, carbohydrates and fat," advises Aditi Shelar, nutritionist. Of these, proteins can help transform the salad from a starter to a meal of its own, as these will keep you satiated for a long time. Choose lean sources of protein such as lean cuts of meat, hard-boiled eggs, fish, tofu, tempeh, and legumes like rajma. If that's not enough, add grains like rice and millets to make the salad filling and satisfying.

Dress right: The dressing can make or break a salad. "A salad is only a salad if it has a dressing. The ratio of fat to the souring agent can be adjusted to taste, but this depends on what kind of salad you are making," says Tara Deshpande Tennebaum, author of An Indian Sense of Salad: Eat Raw, Eat More. While making the dressing for your salad, it is important to match the weight of your dressing to the sturdiness of your greens. So, if you are making a salad with delicate greens, use a light vinaigrette. "And if you are making a salad with big chunks, a heavier dressing with buttermilk or yogurt can work. Always remember you are dressing the salad, not drowning it," adds Tara.

Pooja Mahesh