Salads are a quick, easy way to have a healthy meal when you have diabetes. Salads can include lean meats, fruits, vegetables, nuts, cheeses and whole grains for a balanced meal that tastes great, too. Find out how to create 3 perfect diabetes salad bowls that can be enjoyed at any time of the day.
- Often people think salads are always a good choice. Unfortunately, these nutritious greens and fruits can be drenched in fattening dressings or accompanied by fried meats, calorie-laden croutons and other additions that add unnecessary calories, sugar, and fat to your diet. Choose salads carefully at restaurants and inquire about fat-free, sugar-free dressings. Use vinegar and olive oil for the freshest taste. Consider bringing your own salad dressing when you dine out. Select salads with the most greens to add lots of vitamins and minerals to your diet. A great way to get a healthy, delicious salad is to prepare it yourself. It only takes a few minutes and minimal effort to put together a sensational salad and it can fit into the most hectic schedule. Consider buying packaged mixed greens and fresh, chopped vegetables to save even more time and effort even though it may cost you a little bit more. You can also save a lot of time by setting aside one specific time to prepare multiple salads by cutting all of your vegetables up and placing them in plastic containers so you can be ready to go all week long.
- Try a fruity spinach salad with some zing. Put 1/4 cup of raspberry vinegar in a covered jar with 1/2 tablespoon of olive oil and 1 tablespoon of fresh mint. Shake them together and put to the side. Toss together 2 cups of fresh baby spinach leaves, 1/3 cup raspberries, 1/3 cup blackberries, 1/3 cup of chopped strawberries, 1 sliced cucumber, 1/2 ounce feta cheese and a handful of chopped cashews. Grill, broil, boil or bake a chicken breast and remove the skin. Top the salad off with 1 cup of chopped, cooked chicken breast and the raspberry vinaigrette dressing. You can also use 1 cup of grilled, broiled or boiled shrimp instead of the chicken. Or you can serve the salad without meat for a vegetarian delight and add a ½ cup of garbanzo or kidney beans for protein.
- Try a flavorful salad with mixed greens. Toss mixed greens together, such as baby romaine, chicory, endive, spinach and more. Put 2 cups of mixed greens in a bowl with 1 peeled apple, cut into cubes, 1 sliced tomato, 1 diced onion, 1/4 cup of crumbled blue cheese and 1 cup of cooked chicken or shrimp. You could use canned tuna, salmon or sardines. Sprinkle a dash of garlic and Italian seasoning on a slice of whole grain bread and toast it until it is browned and hardened. Crumble the bread over the salad and top it off with a sugar-free, fat-free Walden Farms dressing, such as blue cheese or pear and white balsamic vinaigrette.
- Pasta salads can be satisfying, low-calorie and healthy with the right ingredients in the proper portion. Boil 1 cup of cooked whole wheat pasta, drain and let it cool for a few minutes. Dice 1 medium red bell pepper and 1/2 onion into small pieces. Toss them into the pasta with 1/2 cup reduced fat cheddar cheese then mix with Walden Farms creamy Italian or creamy bacon dressing to taste. Chill overnight and serve. To make this into a meal, add meat such as a 4 ounce serving of fresh, broiled cod or salmon or a vegetable burger topped with a slice of tomato.
Get creative when you make salads! Try to mix together a variety of greens, fruits, low-fat cheeses, beans, meats and nuts. Keep portion sizes in mind as you design your own yummy salads filled with nutrients and antioxidants. Soon everyone you know will be making your irresistible recipes for diabetes-friendly salads!
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