Salads for Diabetes

Do you think a salad has to be a boring bowl of greens that could barely sustain a supermodel? Think again. Salads can have surprising ingredients, and are versatile enough to be either a light side dish or a hearty main attraction. We’ve got easy-to-prepare recipes for salads that are as nutritious as they are delicious. Still not convinced? Read on.

Recipe Summary:

Preparation Time: 2 hours, 10 minutes

Number of Servings: 5

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1-1/2 cups cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained
1/2 cup thinly sliced red onion
1/2 cup diced tomato
1/2 cup chopped green bell pepper
3 Tbsp rice vinegar or apple cider vinegar
2 Tbsp lemon juice
2 tsp olive oil
2 Tbsp minced garlic
2 Tbsp chopped fresh parsley
salt and pepper to taste

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

2 medium sweet potatoes peeled and sliced thin
1 medium onion cut in half and sliced thin
2 medium cloves garlic, sliced
1/2 cup + 1 Tbsp low-sodium chicken or low-sodium vegetable broth
1/2 tsp curry powder
1/4 tsp turmeric
2 cups chopped and rinsed mustard greens
1 15 oz can sodium free diced tomatoes
1 15 oz can garbanzo beans, drained
2 Tbsp extra virgin olive oil
salt and white pepper to taste

Recipe Summary:

Preparation Time: 9 hours, 15 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1-1/2 cup, water
1 medium onion, cut in half
1/2 tsp, salt
1/2 tsp, cayenne pepper
16 oz package, frozen black-eyed peas
1/3 cup, red onion rings
4 cups, leaf lettuce
1/2 cup, chopped red bell pepper
3 Tbsp, chopped parsley
1/2 cup, red wine vinegar

Directions:

Recipe Summary:

Preparation Time: 4 hours, 30 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

10 oz rotini
1 head cauliflower
1 head broccoli
2 bunches green onions
8 oz fresh mushrooms
4 tomatoes
1 bottle (8 oz), fat free herbs and spices dressing

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

3 nectarines, chopped
1/2 pound fresh mushrooms, quartered
1 cup cherry tomatoes, halved
1/2 cup pitted ripe olives (optional)
1/3 cup chopped green onions
1 (8oz) can artichoke hearts
1 Tbsp vegetable oil
1/4 cup lemon juice
1/4 tsp sugar
1 tsp tarragon, crumbled
1/2 tsp thyme

Recipe Summary:

Preparation Time: 15 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

2 medium-size grapefruits
2 medium-size heads Belgian endive
1 Tbsp, balsamic vinegar
1 Tbsp, dijon mustard
2 tsp, drained capers
1/2 tsp, sugar
1/2 tsp, salt
1/4 cup, olive or salad oil
1 lb, mixed baby greens or mixed salad greens (about 12 cups loosely packed)

Colorful and full of crunch, this salad will please even the non-veggie people!

Preparation time: 30 minutes

Servings: 6.

5 A Day servings: 1.

Ingredients:

* 5 cups broccoli florets
* 2 Tbsp. almonds
* 2 - 11 oz. cans of mandarin orange sections, well drained
* 1 orange, grated peel and juice
* 5 green onions, chopped
* 3 Tbsp. white vinegar
* 1 Tbsp. sugar
* 1 Tbsp. olive oil
* salt and pepper, optional*

Southwestern Coleslaw

All the flavors of Mexico in a crisp, delicious and healthy salad.

Preparation time: 25 minutes

Servings: 6.

5 A Day servings: 1.

Ingredients:

* ½ tsp. garlic powder
* 2 ½ Tbsp. cider vinegar
* 1 Tbsp. water
* ½ tsp. ground cumin
* ½ tsp. dry leaf oregano
* ½ cup chopped cilantro
* 4 tsp. vegetable oil
* 2 tsp. sugar
* ½ tsp. salt
* ½ to 1 medium jalapeno seeded and chopped
* 4 cups finely shredded green cabbage
* 1 cup chopped green onions
* 1 cup thin strips of red bell pepper OR canned roasted red peppers
* 1 cup cooked yellow corn