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EASY SALADS FOR DIABETIC PEOPLE


Blackberry Balsamic Spinach Salad

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.

Nutrition Facts

1 cup: 106 calories, 7g fat (1g saturated fat), 3mg cholesterol, 230mg sodium, 9g carbohydrate (4g sugars, 4g fibre), 3g protein. Diabetic exchanges: 1-1/2 fat, 1/2 starch.


Hot Spinach Apple Salad

Hot Spinach Apple Salad

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.

In same skillet, combine vinegar, brown sugar and reserved drippings. Bring to a boil; cook and stir until sugar is dissolved. Cool slightly.

Meanwhile, in a serving bowl, combine spinach, apples, onion and bacon. Drizzle with warm dressing; toss to coat. Serve immediately.

Nutrition Facts

1 serving: 117 calories, 7g fat (2g saturated fat), 11mg cholesterol, 135mg sodium, 11g carbohydrate (9g sugars, 2g fibre), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.


Skinny Cobb Salad

Skinny Cobb Salad

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
  • 1 can (15 ounces) garbanzo beans orchickpeas, rinsed and drained
  • 1 small ripe avocado, peeled and cubed

Directions

Mix yogurt and dressing; thin with water as desired. Toss coleslaw mix with lettuce; divide among four plates.

Arrange remaining ingredients in rows over top. Drizzle with yogurt mixture.

Health Tip:

Combining classic Cobb salad flavours with healthy ingredients—like Greek yogurt, chopped apple and garbanzo beans—makes this main-dish salad a win- win.

Nutrition Facts :

1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein. Diabetic exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.


Watermelon and Spinach Salad

Watermelon and Spinach Salad

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
  • 1/2 cup chopped fresh coriander
  • 2 green onions, chopped

Directions

In a small bowl, whisk the first nine ingredients. In a large bowl, combine salad ingredients. Drizzle with dressing and toss to coat; serve immediately.

Test Kitchen Tips

Try adding a touch of honey to the dressing if your melon isn't super sweet. It will wake it right up!

Fresh cucumbers are firmer and less watery. To aid your preparation of this salad, halve a regular cucumber lengthwise and use a spoon to scoop out the seeds before cubing.

Nutrition Facts :

1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.


Spinach Salad with Raspberries & Candied Walnuts

Spinach Salad with Raspberries & Candied Walnuts

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
  • salad: 8 ounces fresh baby spinach (about 10 cups)
  • 1-1/2 cups fresh raspberries

Directions

Preheat oven to 300°. In a small bowl, whisk egg white and vanilla until frothy. Stir in walnuts. Sprinkle with sugar; toss to coat evenly. Spread in a single layer in a greased 15x10x1-in. baking pan.

Bake 25-30 minutes or until lightly browned, stirring every 10 minutes. Spread on waxed paper to cool completely.

In a small bowl, whisk dressing ingredients until blended. Place spinach in a large bowl. Drizzle with dressing; toss to coat. Sprinkle with raspberries and 1 cup candied walnuts (save remaining walnuts for another use).

Nutrition Facts :

1-1/2 cups: 171 calories, 13g fat (1g saturated fat), 0 cholesterol, 100mg sodium, 12g carbohydrate (9g sugars, 3g fibre), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.


Avocado & Garbanzo Bean Quinoa Salad

Avocado & Garbanzo Bean Quinoa Salad

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

Directions

Cook quinoa according to package directions; transfer to a large bowl and cool slightly.

Add beans, tomatoes, cheese, avocado and green onions to quinoa; gently stir to combine. In a small bowl, whisk the first 5 dressing ingredients. Gradually whisk in oil until blended. Drizzle over salad; gently toss to coat. Refrigerate leftovers.

Nutrition Facts :

1-1/3 cups: 328 calories, 17g fat (4g saturated fat), 10mg cholesterol, 378mg sodium, 34g carbohydrate (3g sugars, 7g fibre), 11g protein. Diabetic Exchanges: 3 fat, 2 starch, 1 lean meat.


Broccoli and Apple Salad

Broccoli and Apple Salad

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.

Nutrition Facts :

1 cup: 124 calories, 3g fat (1g saturated fat), 7mg cholesterol, 134mg sodium, 22g carbohydrate (17g sugars, 3g fibre), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.


Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

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

Directions

Preheat oven to 375°. Place apples in a foil-lined 15x10x1-in. baking pan; drizzle with oil and toss to coat. Roast until tender, 20-30 minutes, stirring occasionally. Cool completely.

In a small bowl, whisk dressing ingredients until blended. In a large bowl, combine salad greens and dates. Drizzle dressing over salad and toss to coat.

Divide mixture among 8 plates. Top with goat cheese and roasted apples; sprinkle with pecans. Serve immediately.

Nutrition Facts :

1 cup: 191 calories, 13g fat (3g saturated fat), 9mg cholesterol, 240mg sodium, 17g carbohydrate (12g sugars, 3g fibre), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 fruit.


Minted Beet Salad

Minted Beet Salad

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

Directions

Scrub beets; trim tops to 1 in. Place in a single layer in a large microwave-safe dish. Drizzle with water. Microwave, covered, on high until easily pierced with a fork, turning once, 14-15 minutes; let stand 5 minutes.

When cool enough to handle, peel and cut beets into 3/4-in. pieces. In a bowl, whisk vinegar, oil, salt and pepper until blended. Add olives, beets and 1 tablespoon mint; toss to coat. Refrigerate, covered, until cold, at least 1 hour. Top with remaining 1 tablespoon mint.

Nutrition Facts :

1/2 cup: 123 calories, 6g fat (1g saturated fat), 0 cholesterol, 406mg sodium, 16g carbohydrate (12g sugars, 3g fibre), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.


Sicilian Potato Salad

Sicilian Potato Salad

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

Directions

Place potatoes and 1/2 teaspoon salt in a Dutch oven; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, until tender, 12-15 minutes. Drain; rinse with cold water. Pat dry.

Meanwhile, in a small saucepan, bring 1 cup water to a boil. Add beans; cook, uncovered, just until crisp-tender, 3-4 minutes. Drain; immediately drop into ice water. Drain and pat dry.

Peel and cube potatoes; sprinkle with remaining salt and the pepper. Transfer to a serving bowl. Add beans, cucumbers, tomatoes, onion and 3/4 cup basil leaves. Whisk together oil, vinegar and garlic. Drizzle over vegetables; toss to coat. Sprinkle with remaining basil.

Test Kitchen tips :

Instead of blanching the green beans in a large amount of water, you can steam them for a few minutes.

Be sure to put the green beans in ice water immediately after they're cooked, otherwise they'll lose their crunch and fade in color.

Nutrition Facts :

3/4 cup: 96 calories, 4g fat (1g saturated fat), 0 cholesterol, 143mg sodium, 13g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.


Sweet Potato & Chickpea Salad

Sweet Potato & Chickpea Salad

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

Directions

In a large bowl, combine the sweet potatoes, oil, salt and pepper; toss to coat. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Roast at 425° until tender, 20-25 minutes, stirring once.

In a large bowl, combine chickpeas and sweet potatoes. In a small bowl, whisk the dressing ingredients. Add to sweet potato mixture; toss to coat. Serve over salad greens; top with cheese.

Nutrition Facts :

1/2 cup sweet potato mixture with 1/2 cup greens and 1-1/2 teaspoons cheese: 134 calories, 6g fat (1g saturated fat), 2mg cholesterol, 466mg sodium, 18g carbohydrate (6g sugars, 4g fibre), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.


Blood Orange Avocado Salad

Blood Orange Avocado Salad

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

Directions

For dressing, whisk together first 8 ingredients. In a serving dish, combine avocados, grapefruit and oranges; sprinkle with onion and pomegranate seeds. Drizzle with dressing. Top with cheese. Refrigerate, covered, 1 hour before serving.

Test Kitchen Tips

The acid from the citrus keeps the avocados from browning while the salad chills.

This recipe is versatile: Regular olive oil also works well; skip the cardamom (although we loved it!) if you don't have it on hand; and use dried cranberries in place of pomegranate seeds.

Nutrition Facts :

1 cup: 241 calories, 16g fat (3g saturated fat), 2mg cholesterol, 89mg sodium, 24g carbohydrate (17g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 fruit, 1/2 starch.


Pomegranate Splash Salad

Pomegranate Splash Salad

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

Directions

In a large bowl, combine the first 6 ingredients. In a small bowl, whisk the vinaigrette ingredients. Serve with salad.

Nutrition Facts

1 cup with about 4-1/2 teaspoons vinaigrette: 164 calories, 10g fat (2g saturated fat), 6mg cholesterol, 140mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.


Classic Cobb Salad

Classic Cobb Salad

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

Directions

Place lettuce on a platter or in a large serving bowl. Arrange remaining ingredients in rows or sections as desired. Serve with dressing of choice; if desired, serve with sliced ripe olives and lemon wedges.

Nutrition Facts

1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.


Bow Tie & Spinach Salad

Bow Tie & Spinach Salad

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

Directions

Cook pasta according to the package directions. Drain; transfer to a large bowl.

Add beans, vegetables, cheese, olives and basil to pasta. Drizzle with dressing and sprinkle with salt; toss to coat. Sprinkle with walnuts.

Nutrition Facts

2 cups: 318 calories, 13g fat (2g saturated fat), 7mg cholesterol, 661mg sodium, 39g carbohydrate (6g sugars, 7g fibre), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable, 1 lean meat.


Vibrant Black-Eyed Pea Salad

Vibrant Black-Eyed Pea Salad

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
    dressing:
  • 1/4 cup red wine vinegar or balsamic vinegar
  • 1 tablespoon stone-ground mustard
  • 1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup olive oil

Directions

In a large bowl, combine peas, tomatoes, peppers, onion, celery and basil.

For dressing, in a small bowl, whisk vinegar, mustard, oregano, salt and pepper. Gradually whisk in oil until blended. Drizzle over salad; toss to coat. Refrigerate, covered, at least 3 hours before serving.

Nutrition Facts

3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fibre), 5g protein. Diabetic exchanges: 1 starch, 1 fat.


Eggplant Salad with Tomato and Goat Cheese

Eggplant Salad with Tomato and Goat Cheese

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.

Broil eggplant 3-4 inches from heat or grill, covered, over medium heat, until tender, 4-5 minutes per side.

Meanwhile, in a small bowl, combine tomatoes, onion, basil, parsley, vinegar, 1 tablespoon oil and remaining salt and pepper. Toss arugula with remaining oil and divide among 8 plates. Top each with eggplant, tomato mixture and goat cheese.

Test Kitchen tips

Try this salad with portobello mushrooms instead of eggplant.

Serve with toasted flatbread or pita chips.

Nutrition Facts

1 serving: 115 calories, 9g fat (2g saturated fat), 9mg cholesterol, 410mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.


Sweet Potato Panzanella

Sweet Potato Panzanella

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.

Meanwhile, toss the bread cubes with 2 Tbsp. oil, salt and pepper. Spread evenly in an ungreased 15x10x1-in. pan. Bake until golden brown, about 5 minutes. Transfer to a large bowl; cool slightly.

Add spinach, red onion, herbs and sweet potatoes to toasted bread. In a small bowl, whisk together vinegar and remaining oil. Drizzle over salad; toss gently to combine.

Nutrition Facts

3/4 cup: 142 calories, 7g fat (1g saturated fat), 0 cholesterol, 150mg sodium, 17g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.


Balsamic Cucumber Salad

Balsamic Cucumber Salad

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.

Nutrition Facts

3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.


Spring Pea & Radish Salad

Spring Pea & Radish Salad

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.

Toss beans and peas with radishes. Stir together honey, tarragon, salt and pepper. Drizzle over vegetables.

Nutrition Facts

2/3 cup: 50 calories, 0 fat (0 saturated fat), 0 cholesterol, 86mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

References:
Salad Basic Source: https://www.tasteofhome.com/collection/diabetic-salads/