Diabetic Diet – Salads

Diabetic Diet - Salads

Summer is the time when everyone loves cool and refreshing things to eat and drink. Nothing can be healthier and rejuvenating like a nutritious and cool salad.  A salad is easy to put together and the ingredients required are readily available in most Indian homes. Summer has fewer vegetables than in winter, but what is available can always be used optimally.

Pasta Salad

Ingredients 

  • 1 cup boiled elbow macaroni
  • 1 capsicum cut into slivers
  • 1 bunch spring onions chopped length-wise
  • 1 medium-sized cucumber
  • 2 cups hung curd
  • Salt to taste
  • 1 tsp. sugar
  • 2 tsp. mustard powder
  • 1 tsp. black pepper powder (or to taste)

Method

  • Mix salt, pepper, sugar, and mustard in the curds
  • Put the macaroni and chopped vegetables in a large bowl
  • Add the curd mix to the vegetables and toss
  • Chill in the refrigerator

A nourishingly cool salad especially for hot summer days.

Quinoa Salad

Ingredients

For the dressing:

  • 1/4 cup olive oil
  • 1 clove crushed garlic
  • 2 tbsp. lemon juice 
  • 1 tbsp. golden balsamic vinegar
  • 1 tsp. pure honey
  • Salt and black pepper to taste

For the salad:

  • 2 cups cold cooked quinoa
  • 2 cups fresh spinach leaves chopped
  • 1 cup chopped cucumber
  • 1 cup halved grape or cherry tomatoes
  • 1 large avocado pitted, peeled, and chopped
  • 2 green onions sliced
  • Salt and black pepper to taste

How to make quinoa

  • Place quinoa in a fine-mesh strainer and rinse under cold water and drain.
  • For one cup of quinoa, add 2 cups of water or broth. Cooking quinoa in broth will add more flavor.
  • In a medium saucepan, combine water or broth, rinsed quinoa, and salt. Bring to a boil. Reduce heat to low and cover with a lid. Cook for 15 minutes.
  • Remove from heat and let stand for 5 minutes, covered. Remove the lid and fluff the quinoa with a fork.

Salad method

  • Make the dressing- In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside.
  • In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions.
  • Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.

A healthy option for diabetics

Green Apple Salad

Ingredients

  • 1 green apple
  • 2-3 olives (sliced in halves)
  • Few spring onions
  • Few coriander leaves
  • 2 tsp. olive oil
  • Honey (to drizzle)
  • Sait and pepper to taste

Method

  • Slice the apple in thin slivers and put them in a bowl
  • Add olives, spring onions and coriander
  • Add salt and pepper
  • Add olive oil and drizzle some honey
  • Mix well and garnish with spring onions.

Healthy and refreshing diabetic diet!

Mixed Bean Salad

Ingredients

  • 200 gm. assorted dried beans
  • 2 segmented sweet limes
  • 1 capsicum, shredded
  • 2 tomatoes, shredded
  • 2 onions, sliced

For the dressing:

  • 1 raw mango, pureed
  • 4 tbsp. olive oil
  • 1-2 tbsp. honey
  • 4 tbsp. coriander, chopped
  • 2 green chillies, chopped
  • To taste, salt and pepper

Method

  • Cook beans in boiling water until tender.
  • Toss cooked beans and sweet lime in a bowl.
  • Combine all dressing ingredients. Whisk and season well.
  • Pour dressing on the salad and let it chill in the fridge overnight.
  • Add tomatoes, capsicum, and seasoning before serving.
  • Garnish with onion rings and serve.

Filled with nutrition- ideal for diabetics and weight watchers

Kachumbar 

Ingredients

  • Finely slice onions
  • Capsicum Julienne
  • Cucumber sliced
  • Carrot julienne
  • Beetroot - Boiled and diced

Method

  • Place all vegetables in a bowl, combine and chill.
  • Before serving, combine olive oil, salt, pinch of chilli powder, pinch of sugar and lemon juice. Mix well
  • Garnish with fresh coriander leaves and serve.

Sprouts & Apple Salad 

Ingredients

  • Finely chopped apple
  • Finely chopped cucumber
  • A cup of moong sprouts.
  • Salt to taste
  • Pepper to taste
  • Pinch of sugar
  • Juice of a lime

Method

  • Combine apple and cucumber and sprouts
  • Add salt pepper powder sugar lemon juice
  • Mix well and serve
  • Just before serving, combine salt, pepper,a pinch of sugar and lemon juice and combine well.

Fruit Salad 

Ingredients

  • Cubed papaya
  • Cubed musk melon
  • 1-2 tsp. of honey

Method

  • Combine papaya and musk melon and drizzle honey on it just before eating.
  • Deliciously healthy and no risk salad

All the above recipes are diabetes friendly.  Consuming them will not cause sugar spikes or lows. In fact, these will provide a lot of nourishment like antioxidants, vitamins, and minerals.  This summer enjoy the benefits of fresh fruit as salads or as fruit, combination salads and stay healthy.

One is too bothered to exercise but do exercise a little, eat a balanced meal and stay fit this summer.

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