1. Grilled Fish Salad


Tuna Fish is rich in Vitamin B and omega-3 fatty acids, Omega-3 fatty acids help support thyroid functions to optimal level and ease inflammation that may be present from thyroid dysfunction. Cold-water fish are good food choices if you have hypothyroidism. According to the University of Maryland Medical Center, thyroid functioning is supported by B vitamins; Omega-3 helps to reduce the inflammation of the thyroid gland.


Ingredient
• Tuna steak without skin 200gm
• Olive oil 5 ml teaspoons
• Garlic 10gm
• Salt to taste
• Cumin powder1/2 teaspoon
• Peppercorns, crushed 1/2tsp
• Red capsicum, cut into pieces 50gm
• Yellow capsicum, cut into pieces 50gm
• Green capsicum, cut into pieces 50gm
• Chopped Jalapenos 50gm
• Lemons 3to 4 for garnishing

Method
1. Heat 1/2tsp olive oil in non stick pan; add garlic cloves and sauté till light brown.
2. Sprinkle some salt on a plate, add cumin powder and crushed peppercorns and mix well.
3. Coat the fish pieces with this mixture.Add all capsicum pieces to pan and toss. Add salt and toss again.
4. Sauté for 2-3 minutes. Cut 2 lemons into thick slices. Transfer sautéed vegetables into a bowl.
5. Add 1/2 tsp oil to the same pan. Place 4 lemon slices in two groups on the pan and place one fish pieces on each of them and cook for 2 minutes.
6. Place Chop jalapenos and mix well. Squeeze juice of ½ lemon.
7. Flip fish pieces along with lemon slices and cook till both sides are equally done.
8. Transfer vegetables onto a serving dish. Sprinkle salt on top.
9. Place cooked fish pieces on top along with lemon slices. Serve immediately.

Total serving: -3

Nutritive value per serving: -
• Calories (kcal) 126.3
• Protein (g) 16.4
• Fat (g) 5.14
• Carbohydrate (g) 3.69
• Fiber (g) 0.79


2. Kabuli Channa Salads


Rich in Protein, Calcium, Iron, Carotene, Folic acid, Vitamin C, Manganese, Zinc


Ingredients:
• Boiled chick peas (kabuli channa) 50gm
• Onion rings 25gm
• Cucumber, cubed 50gm
• Tomato rings 25gm
• Peeled orange segments 25gm
• Honey 1tsp
• Basil leaves 2-3
• Salt and pepper to taste

Method
1. Mix all the ingredients in a bowl
2. Add salt and pepper
3. Kabuli chana salad is ready.

Total serving: -2

Nutritive value per serving: -
• Calories (kcal) 118.7
• Protein (g) 4.80
• Fat (g) 1.63
• Carbohydrate (g) 21.23
• Fiber (g) 1.28
• Calcium(mg) 67.37
• Iron(mg) 1.58


3. Ginger Papaya Salsa


Papayas are a rich source of vitamin A and C. One half of a small papaya can provide 150% of the recommended dietary intake of Vitamin C. It is low in calories, fat free, cholesterol free, and a good source of potassium, folate, and fiber. Ginger is also effective against the development of diabetic cataract.


Ingredients:
• Papaya, diced 100gm
• Cilantro, minced 15gm
• Fresh ginger, grated 1 tsp
• Lime 1tsp

Preparation
1. Combine all ingredients and enjoy!

Total serving: -1

Nutritive value per serving: -
1. Calories (kcal) 38.6
2. Protein (g) 1.09
3. Fat (g) 0.19
4. Carbohydrate (g) 8.14
5. Fiber(g) 0.98
6. Iron(mg) 0.71
7. Minerals(g) 0.84


4. GREEN CURD SALAD


Calcium, Mg, and Vitamin D, Rich Healthy Salad


Ingredients:
• Cucumber peeled and cut into thin round slices 100gm
• Curd fat free 100gm
• Toned milk Paneer cut into pieces 50gm
• Lotus stem boiled ,drained and cut into small sliced 100gm
• Fresh mint finely chopped 1tbsp
• Salt to taste
• Garlic and chili paste 1tsp

Method
1. Mix curd, garlic chili paste and mint together in a bowl.
2. Add cucumber, paneer, lotus stem, and toss until coated.
3. Cover and refrigerate for 2-4 hours.
4. Low Fat Salad is ready. Mix salt and serve chilled.

Total serving: - 3

Nutritive value per serving: -
• Calories (kcal) 190
• Protein (g) 8.63
• Fat (g) 8.7
• Carbohydrate (g) 19.3
• Fiber (g) 8.46
• Calcium (mg) 257.3
• Mg.(mg) 60.6
• Iron (mg) 20.4