Salads

SALADS

Change your food, change your life.

Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.

Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?

Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.

T = tablespoon

t = teaspoon

EVOO = extra virgin olive oil

c = cup

Nutty Cheesy Green Salad

4 servings

20 minutes prep and serve

Ingredients (put each in its own bowl/dish and allow people to add what they like to their individual salads)

1 large head of lettuce (anything but iceberg, which is low in nutritional value) torn into small pieces

1 c toasted walnuts/pecans/almonds/hazelnuts, your choice, whole or chopped, again your choice

1 to 2 t nut oil or grapeseed oil or other oil that does not have a strong flavor for toasting the nuts

1 large apple, sliced into thin sticks

1 peach, or part of a melon, diced (something flavorful)

1 bunch green onions, diced

1 red onion, diced

Soft goat cheese, flavoring of your choice, cut or torn into walnut-sized bits

Directions

Preheat oven to 350°F, put nuts on heavy baking sheet with sides (so nuts don’t roll off), put a little oil on the nuts, only enough to kiss them with oil, and roast for 5 minutes. Stir thoroughly and roast for about 3 more minutes. Color should be a little darker than when you started, and there should be a nutty aroma. Keep going at 3 minute intervals if necessary, but no longer than 15 minutes total. Burned nuts are bitter.

Put each ingredient in its own bowl, and allow dinner companions to choose what they like for their salads. Encourage them to try a bit of everything! If you don’t want to mess with multiple bowls, dump everything into one bowl to serve.

Easy vinaigrette salad dressing ingredients:

½ c EVOO

¼ c fresh lemon juice

Zest from 1 lemon

1 t Dijon mustard

1 t minced garlic

Salt and pepper to taste

Directions

Put all salad dressing ingredients in a bowl and whisk, or in a jar with a lid and shake.

Add a protein like pork, chicken, or fish, and it’s a meal.

Tuna Salad

4 servings

20 minutes prep and serve

Ingredients

1 head of lettuce or pile of greens, or combination (skip iceberg lettuce), torn into bite-sized bits

3 cans tuna in water (get the good stuff), drained and split up with a fork

Juice of 1 lemon

Zest of 2 lemons

½ to 1 c almonds, slivered, chopped, or whole

½ c white, red, or green onion, finely diced

1 stalk celery, diced

¼ c craisins

Enough mayonnaise or EVOO to bind the ingredients to your taste. Some people like loads of mayo, some prefer a scant amount, and some don’t like mayo and prefer olive oil.

Prepared mustard, to your taste (optional)

Salt, pepper, and garlic powder to taste

Directions

Stir everything together in a bowl, except the lettuce. Taste the tuna mix and add more of whatever it needs to suit your taste.

Put a small pile of lettuce and greens on individual plates, top with a scoop of tuna mix and enjoy.

This makes a nice lunch. If you want a bit more of something, a bowl of berries and melon works great.

Peach Salad

4 servings

10 to 15 minutes prep and serve

Ingredients

4-6 ripe but still somewhat firm fresh peaches, pitted and sliced into wedges

EVOO

8 cups greens, such as endives, parsley, butter lettuce, whatever suits your preference

6-8 crisp bacon strips, chopped (use ready-cooked, or cook your own), or 12 slices prosciutto (not chopped), or 10 thin slices of ham, chopped

Salt and pepper to taste

Fruity store-bought vinaigrette dressing, your choice

Directions

Drizzle the peach wedges with olive oil and sprinkle salt and pepper on top.

Grill the peaches briefly to get grill marks, or broil them in the oven if you don’t have a grill. Whether you grill or broil, it will only take a few minutes. Too much time on the heat will turn the peaches to mush.

Once the peaches are cool, place them on a platter or in a bowl with the other ingredients mixed in, and add a light coating of your dressing.

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