Actor Kareena Kapoor Khan recently shared what her “signature salad” would look like, and it instantly struck a chord for how closely it resembles everyday Indian eating habits. Speaking in an interview, Kareena described a simple mix of kakri (cucumber), gajar (carrot), lettuce and mooli (radish), finished with a squeeze of lemon and a touch of chatpata flavour — raw, crunchy and no-frills. “I’m a Punjabi, toh thoda mooli hoga,” she joked, adding that people would expect nothing less from her.
The combination may sound basic, but nutritionists say it has real benefits — and some caveats. According to nutritionist Aditi Prabhu, such raw salads are hydrating, fibre-rich and packed with micronutrients, making them ideal for people with a strong digestive system. They can aid bowel regularity, improve satiety and help increase daily fibre intake. However, raw salads aren’t suitable for everyone. Those with sensitive digestion or conditions like GERD or IBS may experience bloating, gas or discomfort, in which case lightly cooked or sautéed vegetables are easier to tolerate.
Adding lemon and mild spices can improve flavour and digestion when used carefully. Lemon provides vitamin C and helps soften fibre, while spices like jeera, pepper or herbs can support nutrient absorption. For better blood sugar balance, experts recommend pairing such salads with a source of protein and healthy fats.
How to make it more balanced
- Eat salads as part of a meal, not a full meal replacement
- Adjust ingredients based on gut health and seasonality
- Lightly steam veggies if you have a sensitive stomach
- Add protein (curd, paneer, tofu, sprouts) and healthy fats (nuts, seeds)
Kareena’s salad may be simple, but its familiarity — and flexibility — is exactly what makes it work.