Salad should be a part of your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings.
Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Always choose low-fat or fat-free salad dressings or, for a change, flavored vinegars.
5 Simple Salad Recipes For Reversing Diabetes
Watermelon Cheese
Ingredients:
4-1/2 cups cubed seedless watermelon
1 can (11 ounces) mandarin oranges, drained
1/2 small red onion, sliced
1/4 cup crumbled feta cheese
2 tablespoons minced fresh mint
2 tablespoons minced fresh cilantro
2 tablespoons lime juice
1 tablespoon minced fresh parsley
Directions:
Place all ingredients in a large bowl; gently toss to combine. Serve immediately. Yield: 8 servings.
Artichoke & Sun-Dried Tomato
Ingredients:
12-ounce can albacore tuna in water, drained
1-1/2 cups marinated artichoke hearts, drained (reserve the marinade)
1/4 to 1/3 cup chopped sun-dried tomatoes packed in olive oil, undrained
1-1/2 tablespoons finely chopped fresh basil or 1-1/2 teaspoons dried
1/4 teaspoon coarsely ground black pepper
Directions:
Place the tuna, artichoke hearts, sun-dried tomatoes, basil, and pepper in a medium-sized bowl. Add a couple of tablespoons of the reserved artichoke marinade and toss to mix well. Add a little more marinade if the mixture seems too dry.
Serve immediately or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens, in whole-wheat pita pockets, or whole-wheat wraps lined with mixed salad greens.
Avocado and Grapefruit
Ingredients:
One 1-1/4 pound ruby red grapefruit, or 1 cup grapefruit segments
2 medium-sized ripe avocados (about 1-1/4 pounds total)
1 bunch watercress (about 6 ounces), washed and thick stems removed
1 tablespoon almond, walnut, or olive oil
1-1/2 teaspoons sherry vinegar or apple cider vinegar
1/8 teaspoon seasoned salt
2 to 3 drops hot pepper sauce
Directions:
Cut the grapefruit in half; seed them and carefully remove the segments. Reserve the shells.
Cut each avocado in half; peel and pit.
Divide the trimmed watercress among 4 chilled salad plates. Put an avocado half on top of each watercress nest. Divide the grapefruit segments to fill the cavities and top the avocado halves.
To make the dressing, squeeze 1 tablespoon of juice from the grapefruit shells into a small bowl. Add the oil, vinegar, seasoned salt, and hot pepper sauce. Mix well with a fork.
Drizzle 2 teaspoons of the dressing over each salad.
Warm Chicken Quinoa
Ingredients:
1 1/2 tsp minced garlic
2 carrots, shredded
1 small zucchini sliced and quartered
1/2 Cup red bell pepper
12 oz diced chicken
1/2 Cup chopped scallions
2 T olive oil
3 T vinegar
1/4 tsp salt
1 C cooked quinoa
4 C baby spinach
Directions:
Heat pan coated with cooking spray to medium heat. Saute garlic, zucchini, carrots, pepper, and chicken until chicken is cooked through and veggies are softened, about 7 minutes. In food processor or blender, combine scallions, oil, vinegar, salt and pepper to taste. Blend till thick. Add scallion mixture and quinoa to veggies and chicken and heat through. Place one cup spinach on each plate, and top with 1/4 quinoa mixture.
Tuna and White Bean
Ingredients:
2 cans chunk light tuna in water, drained
1 can white beans or chick peas, drained and rinsed
1 red bell pepper, diced
1/4 cup red onion, diced
1 tbsp olive oil
juice of 1 lemon
Optional: Parsley, tomatoes, cucumber
Directions:
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
Sources:
recipes.sparkpeople.com
diabeticgourmet.com
food.com
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