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Immunity Boosting Salad
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Immunity Boosting Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

This salad is loaded with veggies like beetroot, kale, carrot etc. which are found to be good source of immunity boosting nutrients like vitamin C, iron, folate, selenium, zinc, etc. This salad is a good source of dietary fiber, vitamin A, C, K and folate. It is healthy, quick to make and can be enjoyed with lunch and dinner.

Amount of Nutrients and Percent Daily Value (DV) per Serving (130g):

Calories: 96.3kcal (%DV 4.8)
Protein: 2.2g (%DV 5.0)
Fat: 3.4g (%DV 4.4)
Carbohydrates: 16.0g (%DV 5.8)
Dietary fiber: 3.3g (%DV 11.6)
Vitamin A: 1245.3mcg (%DV 138.3)
Vitamin C: 15.6mg (%DV 17.3)
Vitamin K: 38.4mcg (%DV 32)
Vitamin B9(folate): 41.6mcg (%10.4)

This salad is loaded with veggies like beetroot, kale, carrot etc. which are found to be good source of immunity boosting nutrients like vitamin C, iron, folate, selenium, zinc, etc. This salad is a good source of dietary fiber, vitamin A, C, K and folate. It is healthy, quick to make and can be enjoyed with lunch and dinner.

Amount of Nutrients and Percent Daily Value (DV) per Serving (130g):

Calories: 96.3kcal (%DV 4.8)
Protein: 2.2g (%DV 5.0)
Fat: 3.4g (%DV 4.4)
Carbohydrates: 16.0g (%DV 5.8)
Dietary fiber: 3.3g (%DV 11.6)
Vitamin A: 1245.3mcg (%DV 138.3)
Vitamin C: 15.6mg (%DV 17.3)
Vitamin K: 38.4mcg (%DV 32)
Vitamin B9(folate): 41.6mcg (%10.4)

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Immunity Boosting Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

This salad is loaded with veggies like beetroot, kale, carrot etc. which are found to be good source of immunity boosting nutrients like vitamin C, iron, folate, selenium, zinc, etc. This salad is a good source of dietary fiber, vitamin A, C, K and folate. It is healthy, quick to make and can be enjoyed with lunch and dinner.

Amount of Nutrients and Percent Daily Value (DV) per Serving (130g):

Calories: 96.3kcal (%DV 4.8)
Protein: 2.2g (%DV 5.0)
Fat: 3.4g (%DV 4.4)
Carbohydrates: 16.0g (%DV 5.8)
Dietary fiber: 3.3g (%DV 11.6)
Vitamin A: 1245.3mcg (%DV 138.3)
Vitamin C: 15.6mg (%DV 17.3)
Vitamin K: 38.4mcg (%DV 32)
Vitamin B9(folate): 41.6mcg (%10.4)

This salad is loaded with veggies like beetroot, kale, carrot etc. which are found to be good source of immunity boosting nutrients like vitamin C, iron, folate, selenium, zinc, etc. This salad is a good source of dietary fiber, vitamin A, C, K and folate. It is healthy, quick to make and can be enjoyed with lunch and dinner.

Amount of Nutrients and Percent Daily Value (DV) per Serving (130g):

Calories: 96.3kcal (%DV 4.8)
Protein: 2.2g (%DV 5.0)
Fat: 3.4g (%DV 4.4)
Carbohydrates: 16.0g (%DV 5.8)
Dietary fiber: 3.3g (%DV 11.6)
Vitamin A: 1245.3mcg (%DV 138.3)
Vitamin C: 15.6mg (%DV 17.3)
Vitamin K: 38.4mcg (%DV 32)
Vitamin B9(folate): 41.6mcg (%10.4)

Read more
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Ingredients

15 minutes
for 3-4 servings
  • 1/4 cupKale (boiled)
  • 1/2 cupBroccoli (boiled and sliced)
  • 1/2 cupCarrot (sliced)
  • 1/2 cupBeetroot (sliced)
  • 1/2 cupOnion (sliced)
  • 1/2 cupTomato (Sliced)
  • 1 tbspLemon juice
  • 1/2 tbspHoney
  • 1 tspSesame seeds (roasted)
  • 1 tspSalt
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Steps

15 minutes
  1. 1

    For making salad dressing, mix honey, lemon juice and salt together.

  2. 2

    Now, mix all the vegetables with dressing and garnish with roasted sesame seeds.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on July 13, 2020 06:04
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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