EASY SALADS FOR DIABETIC PEOPLE

Ingredients

• 3 cups fresh baby spinach
• 2 cups fresh blackberries, halved
• 1-1/2 cups cherry tomatoes, halved
• 1/3 cup crumbled feta cheese
• 2 green onions, thinly sliced
• 1/4 cup chopped walnuts, toasted
• 1/3 cup balsamic vinaigrette

Directions

In a large bowl, combine the first 6 ingredients. Divide salad among 6 plates; drizzle with dressing.

Ingredients

• 6 bacon strips, diced replace Bacon with Paneer or Tofu strip for veg option
• 1/4 cup cider vinegar
• 3 tablespoons brown sugar
• 9 cups fresh baby spinach
• 2 unpeeled large red apples, thinly sliced
• 1 medium red onion, chopped (about 3/4 cup)

Directions

In a large skillet, cook bacon until crisp. Remove to paper towels. Drain, reserving 2 tablespoons drippings. When using Paneer or Tofu, light grill on skillet.

Ingredients

• 1/4 cup fat-free plain Greek yogurt
• 2 tablespoons reduced-fat ranch salad dressing
• 1 to 2 teaspoons cold water
• salad: 3 cups coleslaw mix
• 3 cups chopped lettuce
• 1 large apple, chopped
• 1/2 cup crumbled reduced-fat feta or blue cheese
• 1 cup cubed cooked chicken breast (replace chicken with turmeric boiled jackfruit)
• 2 green onions, chopped
• 4 turkey bacon strips, chopped and cooked

Ingredients

• 1/4 cup rice vinegar or white wine vinegar
• 1 tablespoon grated lime zest
• 2 tablespoons lime juice
• 2 tablespoons canola oil
• 4 teaspoons minced fresh ginger
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1/4 teaspoon sugar
• 1/4 teaspoon pepper
• salad: 4 cups fresh baby spinach or arugula
• 3 cups cubed seedless watermelon
• 2 cups cubed cantaloupe
• 2 cups cubed cucumber

Ingredients

• 1 large egg white
• 3/4 teaspoon vanilla extract
• 2 cups walnut halves
• 1/2 cup sugar

dressing:

• 1/4 cup canola or olive oil
• 2 tablespoons cider vinegar
• 1 tablespoon sugar
• 1-1/2 teaspoons light corn syrup
• 1 teaspoon poppy seeds
• 1/4 teaspoon salt
• 1/4 teaspoon ground mustard

Ingredients

• 1 cup quinoa, rinsed
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
• 2 cups cherry tomatoes, halved
• 1 cup crumbled feta cheese
• 1/2 medium ripe avocado, peeled and cubed
• 4 green onions, chopped (about 1/2 cup)

dressing:

• 3 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon kosher or rock salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon freshly ground pepper
• 1/4 cup olive oil

Ingredients

• 3 cups small fresh broccoli florets
• 3 medium apples, chopped
• 1/2 cup chopped mixed dried fruit
• 1 tablespoon chopped red onion
• 1/2 cup reduced-fat plain yogurt
• 4 bacon strips, cooked and crumbled (for veg variations- add corn crisps)

Directions

In a large bowl, combine broccoli, apples, dried fruit and onion. Add yogurt; toss to coat. Sprinkle with bacon. Refrigerate until serving.

Ingredients

• 4 medium firm apples, quartered
• 2 tablespoons olive oil

dressing:

• 2 tablespoons cider vinegar
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 teaspoon Sriracha chili sauce
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Ingredients

• 5 medium fresh beets
• 2 tablespoons water
• 2 tablespoons champagne vinegar or rice vinegar
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon coarsely ground pepper
• 1/4 cup pitted olives, quartered 2 tablespoons thinly sliced fresh mint, divided

Ingredients

• 10 small pahadi aloo or russet potatoes, unpeeled
• 1-1/2 teaspoons salt, divided
• 1/2 pound fresh green beans, cut into 1-
• 1/2-inch pieces
• 1/4 teaspoon pepper
• 2 medium cucumbers, halved lengthwise
and cut into 1/4-inch slices
• 1/2 pound cherry tomatoes, halved
• 1 large red onion, halved and thinly sliced
• 1 cup thinly sliced fresh basil leaves, divided

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 can (15 ounces) chickpeas or
• garbanzo beans, rinsed and drained

Ingredients

• 1/3 cup orange juice
• 1/3 cup extra virgin olive oil
• 2 tablespoons honey
• 1 tablespoon minced parsley
• 1/4 teaspoon ground cardamom
• 1/4 teaspoon kosher salt
• 1/4 teaspoon coarsely ground pepper
• 4 medium ripe avocados, peeled and
• sliced 4 large red grapefruit, sectioned
• 4 large red grapefruit, sectioned
• 2 medium blood oranges, peeled and sliced
• 1/2 cup finely chopped red onion
• 1/3 cup pomegranate seeds
• 1/3 cup crumbled feta cheese

Ingredients

• 4 cups fresh baby spinach
• 4 cups spring mix salad greens
• 3/4 cup crumbled feta cheese
• 3/4 cup pomegranate seeds
• 3/4 cup fresh or frozen raspberries
• 1/3 cup pine nuts, toasted
• cranberry vinaigrette:
  • 1/2 cup thawed cranberry juice concentrate
  • 3 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • Dash salt

Ingredients

• 6 cups torn iceberg lettuce
• 2 medium tomatoes, chopped
• 1 medium ripe avocado, peeled and chopped
• 3/4 cup diced fully cooked ham
• 2 hard-boiled large eggs, chopped
• 3/4 cup diced cooked turkey or chicken or paneer
• 1-1/4 cups sliced fresh mushrooms
• 1/2 cup crumbled blue cheese
• Salad dressing of choice
• Optional: Sliced ripe olives and lemon wedges

Ingredients

• 2 cups uncooked bow tie pasta
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
• 6 cups fresh baby spinach (about 6 ounces)
• 2 cups fresh broccoli florets
• 2 plum tomatoes, chopped
• 1 medium sweet red pepper, chopped
• 1/2 cup cubed mozzarella cheese
• 1/2 cup pitted Greek olives, halved
• 1/4 cup minced fresh basil
• 1/3 cup reduced-fat sun-dried tomato salad dressing
• 1/4 teaspoon salt
• 1/4 cup chopped walnuts, toasted

Ingredients

• 2 cans (15-1/2 ounces each) black-eyed peas, rinsed and drained
• 2 cups grape tomatoes, halved
• 1 each small green, yellow and red peppers, finely chopped
• 1 small red onion, chopped
• 1 celery rib, chopped
• 2 tablespoons minced fresh basil

Ingredients

• 1 large eggplant, cut into 8 slices
• 1/4 cup extra virgin olive oil, divided
• 1-1/4 teaspoons salt, divided
• 1/2 teaspoon pepper, divided
• 4 plum tomatoes, chopped
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh basil
• 2 tablespoons chopped fresh parsley
• 4 teaspoons balsamic vinegar
• 4 cups fresh arugula or baby spinach
• 1/2 cup crumbled goat cheese

Directions

Brush both sides of eggplant with 2 tablespoons oil. Sprinkle with 3/4 teaspoon salt and 1/4 teaspoon pepper.

Ingredients

• 2 cups cubed peeled sweet potatoes
• 4 cups cubed French bread
• 4 tablespoons olive oil, divided
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 4 cups fresh baby spinach
• 1/2 small red onion, thinly sliced
• 1/4 cup minced fresh basil
• 1/4 cup minced fresh cilantro
• 1/3 cup red wine vinegar

Directions

Preheat oven to 450°. Place the sweet potatoes in a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, covered, just until tender, 8-12 minutes. Drain; cool slightly.

Ingredients

• 1 large English cucumber, halved and sliced
• 2 cups grape tomatoes, halved
• 1 medium red onion, halved and thinly sliced
• 1/2 cup balsamic vinaigrette
• 3/4 cup crumbled reduced-fat feta cheese

Directions

In a large bowl, combine cucumber, tomatoes and onion. Add vinaigrette; toss to coat. Refrigerate, covered, until serving. Just before serving, stir in cheese. Serve with a slotted spoon.

Ingredients

• 1/2 pound fresh wax or green beans
• 1/2 pound fresh sugar snap peas
• 2 cups water
• 6 large radishes, thinly sliced
• 2 tablespoons honey
• 1 teaspoon dried tarragon
• 1/4 teaspoon kosher salt
• 1/4 teaspoon coarsely ground pepper

Directions

Snip ends off beans and sugar snap peas; remove strings from snap peas. In a large saucepan, bring water to a boil over high heat. Add beans and reduce heat; simmer, covered, 4-5 minutes. Add sugar snap peas; simmer, covered, until both beans and peas are crisp-tender, another 2-3 minutes. Drain.