Maintaining a balanced diet is crucial for managing diabetes, and salads can be an excellent meal option packed with nutrients, fiber, and healthy fats. At Doctors On Site we believe that eating well should be easy, nutritious and delicious. Here are three diabetes-friendly salad recipes that are perfect for a healthy lunch.
1. Mediterranean Chickpea Salad
This very flavorful salad is rich in fiber, healthy fats, and protein, making it perfect for managing blood sugar levels.
Ingredients:
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 red onion, thinly sliced
– 1/4 cup Kalamata olives, pitted and sliced
– 1/4 cup feta cheese, crumbled
– 2 tablespoons fresh parsley, chopped
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon red wine vinegar
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for an hour to let the flavors meld.
2. Grilled Chicken and Avocado Salad
This hearty salad provides a balanced mix of lean protein, healthy fats, and fiber, helping to keep blood sugar levels stable.
Ingredients:
– 2 grilled chicken breasts, sliced
– 1 avocado, diced
– 4 cups mixed greens (spinach, arugula, kale)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup red bell pepper, diced
– 1/4 cup sliced almonds
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon balsamic vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, cherry tomatoes, red bell pepper, and sliced almonds.
2. Add the grilled chicken and avocado to the salad.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately.
3. Quinoa and Black Bean Salad
This protein-packed salad is full of fiber and essential nutrients, making it ideal for blood sugar control and overall health.
Ingredients:
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup corn kernels (fresh or frozen)
– 1 red bell pepper, diced
– 1/4 red onion, finely chopped
– 1/4 cup fresh cilantro, chopped
– Juice of 2 limes
– 2 tablespoons extra-virgin olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, cumin, chili powder, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for an hour to let the flavors develop.
Each recipe is packed with fiber, lean protein, and healthy fats to keep you satisfied and energized throughout the day. We hope you enjoy them this week for lunch!
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