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Healthy Ramadan Iftar Recipe: Rainbow Salad

A salad is a great way to break your Iftar fast, here is a healthy and interesting recipe.

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Written By: Editorial Team | Updated : July 18, 2014 12:59 PM IST

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Rainbow Salad

Want to break your fast in a healthy yet tasty manner? The rainbow salad is just the dish for Iftar. This colourful salad is loaded with vitamin C, beta carotene, and other antioxidants that will provide you with all the extra nutrition to compensate for the day. These foods also provide iron, calcium, fibre, and a modest 2 grams of protein per serving. Makes 12 -cup servings. Cabbage and carrots team up to make a beautiful and delicious salad.

Ingredients

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  • 2 cups shredded green cabbage
  • 2 cups shredded red cabbage
  • 2 carrots, grated or julienned
  • 2 celery stalks, thinly sliced
  • 3 green onions, sliced
  • 1 apple, finely chopped or julienned
  • 1 tablespoon lemon juice
  • 1/2 cup Tofu Mayo or other dairy- and egg-free mayonnaise substitute
  • 1/3 cup apple juice concentrate

Method

Combine cabbage, carrots, celery, and green onions in a salad bowl.
In a separate bowl, toss apple with lemon juice. Add to salad.
Add Tofu Mayo other dairy- and egg-free mayonnaise substitute and apple juice concentrate and mix well.
If possible, chill before serving.

Calories per serving

  • Calories: 39
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 9.2%
  • Cholesterol: 0 mg
  • Protein: 1.3 g
  • Carbohydrates: 8.4 g
  • Sugar: 5.9 g
  • Fibre: 1.3 g
  • Sodium: 87 mg
  • Calcium: 25 mg
  • Iron: 0.5 mg
  • Vitamin C: 13.1 mg
  • Beta Carotene: 975 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Photo and recipe courtesy: The Physicians Committee for Responsible Medicine (www.pcrm.org)

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