Page 38 - Diabetes

SEASONAL
SALADS
Carolyn’s Strawberry
Mandarin Spinach Salad

Salmon Salad with Poppy
MAKES 2 SERVINGS Seed Dressing
SERVING SIZE: 2½ CUPS SALAD
WITH ½ SALMON FILLET MAKES 4 SERVINGS (ABOUT 1½
CUPS SALAD AND ½ TABLESPOON
Nutrients per Serving: Calories DRESSING PER SERVING)
331, Total Fat 16g, Saturated Fat
4g, Protein 25g, Carbohydrates 18g,
Cholesterol 56mg, Dietary Fiber 4g,
Sodium 543mg Nutrients per Serving: Calories
164, Total Fat 12g, Saturated Fat
Dietary Exchange: 1 Fat, 1 Fruit, 2g, Protein 4g, Carbohydrates 11g,
1 Vegetable, 3 Meat Cholesterol 5mg, Dietary Fiber 3g,
Blueberry-Almond Sodium 98mg
1 skinless salmon fillet Waldorf Salad Dietary Exchange: 2 Fat, 1 Vegetable
(8 ounces)
MAKES 4 (1-CUP) SERVINGS
¼ teaspoon salt (optional) 6 cups baby spinach
¼ teaspoon black pepper 8 strawberries, halved
4 cups spring greens salad Nutrients per Serving: Calories 107, ½ ounce pecans, chopped
mix Total Fat 3g, Saturated Fat 1g, Protein 3g, and toasted
Carbohydrates 19g, Cholesterol 1mg,
1 can (8 ounces) mandarin Dietary Fiber 4g, Sodium 34mg ¼ cup sliced red onion
oranges, drained and 1½ ounces goat cheese,
rinsed Dietary Exchange: ½ Fat, 1½ Fruit
broken into small pieces
2 tablespoons coarsely 2 tablespoons canola oil
chopped walnuts ¼ cup sliced almonds
1 tablespoon Dijon mustard ¼ cup plain low-fat yogurt 2 tablespoons unseasoned
rice vinegar or raspberry
1 tablespoon balsamic 1 teaspoon honey vinegar
vinegar ½ teaspoon whole grain or regular
Dijon mustard 2 teaspoons honey
1. Season salmon with salt, if de- 1 large Gala or other red apple, 1 teaspoon ground dry
sired, and pepper. Broil or grill fish halved, cored and cut into mustard
4 minutes per side or until firm ½-inch pieces Black pepper
and flakes when tested with fork. 1 large Granny Smith or Golden ½ teaspoon poppy seeds
Delicious apple, halved, cored
2. Divide greens between two and cut into ½-inch pieces 1. Place 1½ cups spinach on each
serving plates. Cut fillet in half of 4 plates. Divide strawberries,
and place one piece on each ½ cup fresh blueberries pecans, onions and goat cheese
plate; top with orange segments 2 cups baby spinach evenly over spinach.
and walnuts.
1. Place almonds in small nonstick skillet 2. Whisk together oil, vinegar,
3. Combine mustard and vinegar over medium-low heat. Cook 3 to 4 honey, mustard, pepper and
in small bowl. Drizzle evenly over minutes until lightly toasted, stirring poppy seeds in small bowl. Divide
each salad. frequently. Transfer to plate to cool. dressing among 4 salads.

2. Stir yogurt, honey and mustard in
large bowl until smooth. Add apples,
blueberries, spinach and almonds; toss
to coat. Serve immediately.

Note: This recipe is loaded with nutritional
value. Blueberries are packed with antioxi-
dants and fiber. Almonds are known for
their vitamin E content, monounsaturated
fats and ability to lower after-meal rises in
blood sugar. Spinach is filled with antioxi-
dants that act as anti-cancer agents.
36 March/April 2018