Gluten Free Casein Free Salads Serves: 2

INGREDIENTS:

• Cucumber 2 medium sized
• 1 big boiled potato
• 1 tbsp soaked yellow moong dal- coarsely grinded
• Coriander leaves 1 tbsp
• Salt to taste
• ¼ tsp fresh lemon juice
• 1 tsp oregano

METHOD:

• Cut cucumber vertically.
• Scoop out seeds.
• Mix all other ingredients in a bowl. You can use the seeds of cucumber also (optional)
• Stuff this mixture in the cucumber.
• Chill and serve.

* Yellow moong dal is used to increase the protein content and its gluten and casein free.

INGREDIENTS:

• Tomatoes 2 medium sized
• ½ grated Cucumber
• 1 tbsp. finely shredded Cabbage
• 1 boiled sweet potato
• 1 tbsp. finely chopped Coriander
• 1 tsp finely chopped fresh mint leaves
• Salt
• Mixed herbs ( oregano, basil, thyme)

METHOD:

• Cup tomatoes from the top.
• Remove all the seeds from tomatoes.
• Mix all the other ingredients in a bowl & stuff it in tomatoes.
• Chill and serve.

INGREDIENTS:

• 6 Cherry tomatoes
• ½ bowl diced Capsicum
• ½ bowl diced Cucumber
• ½ bowl chopped Iceberg lettuce
• 1 tbsp. Celery
• 1 tbsp. Tomato sauce
• Salt to taste.
• 1 tsp Almond powder

To Make Tomato Sauce:

• ½ cup tomato puree
• ¼ tsp sugar
• Salt to taste

METHOD:

• To make tomato sauce:
• Mix all the ingredients listed under tomato sauce and cook for 10 minutes.
• Cool it and keep aside for later use

For Salad:

• Mix all the ingredients in a bowl and serve chilled.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• ¼ bowl chopped tomatoes
• 1 tbsp. chopped cucumber
• ½ bowl par boiled broccoli
• 1 tbsp. chopped capsicum
• ½ tsp sugar
• ½ tsp olive oil
• 1 tbsp. finely chopped celery
• Mixed herbs ( oregano, parsley, thyme)
• Salt to taste

METHOD:

• Take salad bowl. Mix all above vegetable.
• Toss with dressing of olive oil, mixed herbs, sugar, celery, salt.
• Garnish with parsley.

INGREDIENTS:

• ½ bowl shredded iceberg lettuce
• ¼ bowl shredded red cabbage
• ¼ bowl shredded green cabbage
• 1 tbsp. chopped capsicum
• ½ tsp sugar
• ½ tsp olive oil
• 1 tbsp. finely chopped celery
• Salt to taste

For Dressing:

• 1 tsp Olive oil
• ½ tsp salt
• 1 tsp pumpkin seeds powder

METHOD:

• Take salad bowl.
• Mix all above vegetable.
• Toss with dressing of olive oil, sugar, celery, salt.
• Garnish with parsley.

* Pumpkin seeds powder is rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• ½ bowl diced Green capsicum
• ½ bowl diced Tomato
• 1 bowl diced Cucumber
• ½ bowl diced Red capsicum
• ½ bowl diced Cauliflower
• 1 tsp fresh lemon juice
• Chat masala 1 tsp
• Salt to taste.
• 1 tbsp. chopped Celery
• 1 tbsp. chopped Ice berg lettuce
• ½ tsp dates and tamarind chutney
• 1 tsp coriander and mint – green chutney

METHOD:

• Mix all above vegetable in salad bowl.
• Season with, chat masala, salt, dates and green chutney & toss
• Garnish with parsley.

INGREDIENTS:

• 1 small grated Raw papaya
• 1medium grated Cucumber
• 1 tbsp. finely chopped Coriander
• Salt to taste
• 1 tsp oil for tempering
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 tsp roasted sesame seeds
• 4 curry leaves

METHOD:

• Mix raw papaya, cucumber, salt in a bowl.
• Heat oil in a pan. Add mustard seeds and cumin seeds when they temper, add curry leaves.
• Pour the tempering on the salad.
• Garnish with coriander, sprinkle the sesame seeds and serve.

INGREDIENTS:

• ½ shredded cabbage
• ½ grated carrot
• 1 tbsp. finely chopped coriander
• 1 tsp oil
• Pinch of turmeric
• 1 tsp Mustard seed
• 1 tsp cumin seed
• 4 curry leaves
• 1tsp mixed herbs (oregano, thyme, basil)
• 1 tsp oil for tempering
• Salt to taste

METHOD:

• Mix cabbage, carrot, salt in a bowl.
• Heat oil in a pan. Add mustard seeds and cumin seeds when they temper add curry leaves.
• Add turmeric powder, cabbage and carrot to it. Mix well and remove from flame immediately.
• Garnish with coriander and serve.

INGREDIENTS:

• 1 cubed Apple
• 1 peeled and cubed orange
• 1 peeled and cubed sweet lime
• 1 cubed pear
• 1 cup cubed watermelon
• 1cubed mango / banana as per the season
• 1 cubed small chikoo
• 1 tsp chaat masala
• 1 tbsp. walnut powder
• Salt for taste

METHOD:

• Mix all the fruits in a bowl.
• Add walnut powder and salt, mix well
• Sprinkle with chat masala and serve.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development).

INGREDIENTS:

• 1 Head cauliflower, cut into florets – par boiled

For Dressing:

• 2 teaspoons olive oil
• 1 lemon - fresh juice
• ¼ tsp garlic paste
• 1tsp oregano.
• Lettuce leaves – shredded

METHOD:

• Take par boiled cauliflower in a bowl. Set aside
• In a small bowl mix olive oil, vinegar, lemon juice, oregano and garlic paste.
• Pour over this mixture over Cauliflower and toss.
• Set aside to marinate for 30 minute.
• Leave it in fridge to cool for 15 minutes.
• Serve cold

INGREDIENTS:

• 1 Large tomato
• ½ tsp mustard seeds
• ½ tsp cumin seed powder
• 3 curry leaves
• 1 tsp pumpkin seed powder.
• 1 tsp olive oil
• Salt to taste

METHOD:

• Wash and boil tomatoes for 5 minutes.
• Cool and peel the skin off and blend it into a paste. Add salt and mix well.
• Heat oil, temper mustard seeds, curry leaves, pumpkin seed powder and cumin seed powder.
• Add to the tomato paste and mix well.
• Cool it and serve

* Pumpkin seeds powder is rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• 1 bowl gms red chana soaked overnight for 2 hours
• 1 finely chopped onion
• 1 finely chopped tomato
• Fresh coriander leaves for garnish.

Dressing:

• 1 tsp ginger-garlic paste
• Fresh coriander leaves and mint leaves
• 1 finely chopped green chili
• 1 tsp fresh lemon juice
• Salt to taste
• 1 tsp Mustard seeds
• 1 tsp mixed herbs ( oregano, thyme, basil)
• 2 tsp sesame seed oil
• 1 tsp cumin seed

METHOD:

• Heat oil in a pan tamper mustard seeds, cumin seeds, ginger-garlic paste.
• Add onion and tomato, salt, fresh lemon juice and mix well. Remove from flame.
• Boil red channa with salt. Drain the excess water.
• Add channa to tomato and onion mix. Add the mixed herbs and mix well.
• Garnish with fresh coriander.

INGREDIENTS:

• 6 spring onions
• 10 mint leaves
• 1 cup white corn (if not available 1/4th cup American corn + 3/4th cup baby corn chopped)
• 1 red pepper (chopped)
• 1 tsp mixed herbs ( oregano, thyme, basil)
• Salt to taste

METHOD:

• Boil the corn till it is tender, drain and keep aside.
• Take a bowl add corn, and all the ingredients and mix.
• Season with salt and mixed herbs.
• Serve chilled.

INGREDIENTS:

• 2 cup chole chana (soaked and boiled)
• 3 firm tomatoes finely chopped
• 1 onion finely chopped
• 1 bowl coriander leaves finely chopped
• Salt to taste
• 1 tsp chaat masala
• 1 tsp pumpkin seed powder
• 1 tsp lemon juice

METHOD:

• Take a large salad bowl and mix together the boiled chana, onions, tomatoes, salt, pumpkin seed powder, chaat masala and lemon juice, coriander leaves
• Mix the whole salad together and keep it in refrigerator for a 1 hour.
• Serve chilled.

* Pumpkin seeds powder is rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• 1 large broccoli cut into florets and washed
• 1 tbsp. oil
• 1 tsp lemon juice
• 1 tsp roasted sesame seeds.
• 1 tsp oregano
• Salt to taste

METHOD:

• Heat oil in a pan and add the green chilies, florets of broccoli to the frying pan and stir for a minute.
• Remove from the heat and place it in salad plate.
• Sprinkle the salt, sesame seeds, oregano, and lemon juice on it.
• Serve warm or cold.

INGREDIENTS:

• ½ bowl shredded cabbage
• 2 carrots cut thin length wise
• 2 tomatoes cut thin length wise
• 6 small red radish cut thin length wise
• 1 onion cut length wise
• 1 cucumber cut thin length wise
• 4 mint leaves finely chopped
• 1 tsp almond powder
• Salt to taste
• 1 tbsp. fresh coriander

For Garnishing:

• 1 tsp chat masala

METHOD:

• Take a bowl add, almond powder, salt and mint leaves. Mix well.
• Dip each vegetable separately and arrange each of them in a round plate.
• Sprinkle salt and chat masala.
• Garnish with coriander.
• Serve chilled.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 2 Large tomatoes finely chopped
• ½ tsp oil
• 1 tsp cumin seed
• 1 tsp mustard seed
• 2 curry leaves
• 1 tsp mixed herbs( oregano ,thyme, basil)
• Oil for tempering
• Coriander to garnish

METHOD:

• Mix well the tomatoes and salt.
• Heat oil on high flame till hot. Temper mustard seeds and let them splutter. Turn off the flame and cumin seeds, mixed herbs and curry leaves. Allow it to cool.
• Pour this mixture over the tomato and mix lightly.
• Serve chilled.

INGREDIENTS:

• 2 cucumber finely chopped or grated
• 1 tsp cumin powderv
• 1 tsp mustard powder
• 1 tsp oil for tempering
• 2 curry leaves
• 1 tbsp. finely chopped coriander leaves
• 1 small onion very finely chopped,
• 1 tsp almond powder
• 1 tsp oregano
• Salt to taste.

METHOD:

• Mix well cucumber, onion and salt.
• Heat oil on high flame till hot. Temper mustard seeds and let them splutter turn off the flame and cumin seeds and curry leaves. Allow it to cool.
• Pour this mixture over the cucumber and yoghurt and mix lightly.
• Serve chilled.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 2 Cup spinach leaves
• Finely chopped onions
• 1 teaspoon cumin seeds
• ½ teaspoon asafetida
• 1 teaspoon mustard seeds
• 1 tsp roasted sesame seeds
• 2 curry leaves
• 1 tsp oil
• Salt to taste

METHOD:

• Wash the spinach leaves well. Cook with ½ cup water for 5 minutes till the leaves are tender.
• Cool and puree in a blender.
• In another bowl mix well the salt and the spinach puree.
• Heat oil in a pan, add mustard let them splutter. Turn off the flame. Add cumin seeds, add the asafetida, onions and curry leaves.
• Let it cool.
• Add the tempering to the spinach mixture. Mix well.
• Sprinkle the sesame seeds.
• Serve cold.

INGREDIENTS:

• 2 Cups spinach leaves/ raw, washed and cut into pieces discard tough stems
• 2 tomatoes - cut length wise
• 1cucumber - thinly sliced
• 1 spring onion chopped
• Carrot cut length wise
• ¼ cup pitted black olives - thinly sliced
• 1 tsp mixed herbs ( oregano, thyme, basil)
• Salt to taste

METHOD:

• Combine all the veggies in a salad bowl and toss.
• .Sprinkle salt to taste, mixed herbs, and toss.
• Serve chilled.

INGREDIENTS:

• 1 cup cabbage shredded
• 1/2 cup bean sprouts
• 2 tomatoes chopped
• 2 carrots grated
• 2 tbsp. sesame seeds
• Salt to taste
• 1 tsp fresh lime juice
• 2 tbsp. sesame oil

METHOD:

• Combine cabbage, bean sprouts, tomatoes, carrots in a bowl and set aside.
• Toast sesame seeds stirring constantly until seeds are browned and have popped.
• Sprinkle over cabbage mixture.
• Combine salt, lemon juice in a jar with a tight - fitting lid. Shake vigorously.
• Pour dressing over salad and toss.

INGREDIENTS:

• 4 boiled potatoes, peeled and chopped
• 2 tablespoons chopped green olives
• 1/4th bowl white onion finely chopped
• 1 teaspoon mustard sauce
• 1 tsp paprika
• 1 tablespoon finely chopped fresh parsley
• Salt as per taste
• 1 tsp oregano

To Make Mustard Sauce:

• Soak 2 tbsp. split mustard seeds (or whole seeds)
• Salt to taste
• 1tsp vinegar
• Method: Make paste of mustard seeds, salt and vinegar

METHOD:

• In a bowl, mix the mustard sauce and paprika.
• Add the rest of the ingredients and half of the parsley and mix well.
• Season to taste with salt & the oregano.
• Garnish with the rest of the parsley.
• Chill for at least one hour before serving to help the flavors combine.

INGREDIENTS:

• 2 tbsp. soaked yellow moong dal
• 2 bowls finely cut methi leaves
• Salt to taste

For Tempering:

• 1 tsp oil
• 1 tsp Cumin seed
• 1 tsp Mustard seeds
• 1 tsp lemon juice

METHOD:

• Coarsely grind the yellow moong dal, remove in a bowl
• Add methi leaves, salt and lemon juice.
• Heat oil in a pan for tempering. Add mustard seed, let them splutter and cumin seed. Add this mixture to methi leaves. Mix well and it is ready to serve.

INGREDIENTS:

• 1 tsp cumin powder
• 1 tablespoon curry powder
• 1 tbsp. olive oil
• 1 tsp mustard powder

• 1/2 tsp garam masala.
• 2 teaspoon fresh lemon juice.
• 2 bowl suran cut in to medium sized cubes.
• 4 cup lettuce.
• 2 cups greens
• 1 red onion, thinly sliced
• 4 fresh mint leaves finely chopped

METHOD:

• Whisk mustard, ground cumin, and curry powder to blend in medium bowl.
• Add olive oil and whisk to blend.
• Dressing is ready to use

• Mix garam masala and lemon juice in large bowl to blend.
• Add suran; toss to coat. Cover and refrigerate at least 1 hour and up to 1 day, turning occasionally.
• Prepare barbecue (medium heat). Grill suran until cooked when pierced, about 2 minutes per side.
• Place greens in large salad bowl. Add dressing and toss to coat.
• Divide salad among 4 plates.
• Top each with sliced red onion, 1tsp fresh mint, grilled suran.
• Salad plate is ready to serve.

INGREDIENTS:

• 3 cups peeled and boiled arbi
• 3 cups shredded cabbage
• 1 cucumber cut length wise.
• ½ cup chopped fresh coriander.
• 1 tsp almond powder

METHOD:

• Toss salad ingredients in a large bowl until combined well.
• Salad is ready to serve

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 1 medium baked sweet potato cut into cubes
• 1 cup chopped celery
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley
• Salt and pepper
• 1 tsp mixed herbs

METHOD:

• Combine all the ingredients in a bowl.
• Toss to blend thoroughly.
• Ready to serve.

INGREDIENTS:

• 1 tsp garlic paste
• 1 tsp olive oil
• 1/8 teaspoon ground cumin
• 1 tsp walnut powder
• 2 oranges, peeled, and cut crosswise into 4 or 5 slices
• 1 teaspoon minced fresh coriander

METHOD:

• In a small bowl stir together the garlic paste, olive oil, the ground cumin powder, walnut powder and coriander to make the dressing.
• In a bowl add oranges and the dressing. Toss gently.
• Arrange the orange sliced on a serving plate,
• Sprinkle the salad with the fresh coriander.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development).

INGREDIENTS:

• 2 Large ripe peaches cut length wise
• 2 cups boiled suran - diced
• ½ cup thinly sliced red onion
• 1 tbsp. poppy seed salad dressing
• 6 cups baby lettuces
• ½ cup chopped toasted walnuts
• 1 teaspoon salt
• 2 tsp mustard sauce
• 2 tsp onion juice
• 3 tsp olive oil
• 1 tablespoons poppy seed

• Soak 2 tbsp. split mustard seeds (or whole seeds)
• Salt to taste
• ½ tsp vinegar

• Make paste of mustard seeds, salt and vinegar

• 1 tsp sugar
• ¼ tsp Salt
• 1/2 tsp Vinegar
• 2 tsp Soaked poppy seed - made to paste

• Mix all the above ingredients to make the dressing.

• In a bowl add salt, mustard sauce, vinegar, onion juice, poppy seed dressing, and oil.
• Beat until the dressing is well blended.

METHOD:

• In a large bowl add the salad dressing, ½ of the peaches, suran and onion.
• Toss with enough dressing to coat.
• Cover and chill 15 minutes.
• Add lettuces and walnuts to suran mixture add more dressing and toss to coat.
• Mound salad on large plate. Garish salad with remaining peach wedge.
• Serve chilled.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development.

INGREDIENTS:

• 5 medium tomatoes, cut length wise
• 5 green onions sliced
• 1 cup thin sliced cucumber
• 1 cup fresh white corn kernels or chopped baby corns (boiled).
• 1 cup fresh basil leaves
• 1 ½ tablespoons fresh lime juice
• 2 garlic cloves, peeled
• Mixed herbs (oregano, thyme, basil)
• Salt to taste.

METHOD:

• Mix tomatoes, green onions, cucumber and corn.
• Blend basil, lime juice and garlic in processor until basil is finely chopped.
• Add this basil dressing to the tomato mixture and toss to blend.
• Sprinkle salad with salt and mixed herbs.