Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Watercress leaves, washed and dried | 220 g | Pungent, Bitter · Heating |
 Apple, cored and cut into thin slices | 260 g | Sweet, Astringent · Cooling |
 Radishes, sliced paper-thin | 180 g | Pungent · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 16 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Watercress Apple Radish Salad, measure 16 g (about 1 tablespoon) of oil and 16 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Nest the apple and radish slices among the watercress sprigs. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Sprinkle crushed fennel over the peppery leaves. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Dress with oil, lemon, and salt and eat before the fruit darkens. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Watercress Apple Radish Salad stand at room temperature for 3 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Watercress Apple Radish Salad is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Watercress Apple Radish Salad
| Nutrient | Per 100g | Per Serving (1 serving (174g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 90 kcal |
| Protein | 1.1 g | 2.0 g |
| Total Carbohydrates | 6.9 g | 12.0 g |
| Dietary Fiber | 1.8 g | 3.1 g |
| Total Sugars | 4.3 g | 7.6 g |
| Total Fat | 2.5 g | 4.4 g |
| Calcium | 54.0 mg | 94.4 mg |
| Iron | 0.33 mg | 0.58 mg |
| Magnesium | 13.4 mg | 23.5 mg |
| Phosphorus | 30.9 mg | 54.0 mg |
| Potassium | 214 mg | 374 mg |
| Sodium | 191 mg | 333 mg |
| Zinc | 0.14 mg | 0.25 mg |
| Copper | 0.06 mg | 0.10 mg |
| Manganese | 0.15 mg | 0.25 mg |
| Selenium | 0.4 µg | 0.8 µg |
| Vitamin C | 18.7 mg | 32.6 mg |
| Vitamin A (RAE) | 51.5 µg | 90.1 µg |
| Vitamin E | 0.74 mg | 1.29 mg |
| Vitamin K | 81.1 µg | 141.7 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.20 mg | 0.35 mg |
| Vitamin B6 | 0.08 mg | 0.14 mg |
| Folate (DFE) | 9.5 µg | 16.6 µg |
| Choline | 6.5 mg | 11.4 mg |
