Simply Rich Spinach Salad

By Nmami Agarwal     28-Sep 2018

Simply Rich Spinach Salad

Have you had your salad today? Making the salad a permanent companion of your meals can be very healthy and it’s very easy to prepare.

This spinach salad is super-convenient in its preparation. Drizzling balsamic vinegar and olive oil over this green salad adds a superb taste to it without even a tinge of compromise on its health benefits. This salad is easy and befriends almost every meal. And if you are high on cholesterol or a cardiac patient then this salad should be a mandatory participant of your every meal as its ingredients are heart friendly.

Nutritional value:

Spinach: Leafy green spinach is linked to a lower the risk of heart disease. It contains lutein and other carotenoids which known to help in exterminating harmful free radicals that can lead to atherosclerosis (the hardening of arteries). Spinach is high in insoluble fiber which may help prevent constipation. It is also an excellent source of Vitamin A, C, K1 and Iron and calcium. Its consumption is good for eye health, cancer prevention and maintenance of blood pressure.

Walnut: Walnuts are edible seeds with delicious taste and crunchy texture, bearing health benefiting composition. ‘Consumption of walnuts may reduce the risk of cardiovascular disease’, has been cited by many researchers. They are rich in Omega 3 fatty acids, which is an age-old good friend of heart. They are also a generous source of Vitamin C, Vitamin B and Vitamin E, as well as calcium, iron, magnesium, potassium, sodium, and zinc.


  • Fresh spinach; blanched – 50 grams
  • Tomatoes, chopped – 30 grams
  • Cucumbers, sliced – 30 grams
  • Red onion, sliced – 20 grams
  • Bell peppers; chopped – 20 grams
  • Balsamic vinegar – ¼ teaspoon
  • Olive oil – ½ teaspoon
  • Walnut – 5 grams
  • Freshly ground black pepper, if desired.
  • Rock salt; according to taste

Course: Mid-meal / Afternoon/ Evening
Calories: 97.9 kcal
Protein: 3.01 grams
Fat: 7.54 grams
Carb: 8.86 grams


  • Take fresh spinach in a salad bowl or a plate of considerable size.
  • Top spinach with tomatoes, cucumber, red onion and red pepper.
  • Now toss all the content to in order to mix them well.
  • Sprinkle balsamic vinegar and olive oil over it.
  • Garnish it with finely chopped walnuts.
  • Add freshly ground black pepper, as per your desire and serve.

Over to you:

This easy to make and flavourful salad is a smooth go on almost every event of eating. And its constitutional make-up leaves no room to keep your heart healthy apart from other health benefits.

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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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