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How to Build a Perfect Salad
Putting together a salad is a great way to add more veggies to your meals. Salads can be a side dish or starter for a meal—or with proteins and quality carbohydrates (carbs)—they can be a diabetes-friendly meal on their own. Here’s some ideas on how to build the perfect salad to use with your eating plan! Building Blocks of Perfect Salads Greens: Many salads start with a base of leafy greens and there are lots of options to choose from! Light green lettuces like romaine or iceberg have a mild flavor. Darker greens like spinach and kale are more nutrient dense and have a stronger flavor.
Pesto
Pesto means paste in Italian. The original Genovese pesto was made using a mortar and pestle so the texture was not perfectly smooth. Be careful when using your food processor not to overmix. For a lower-fat or thinner version of pesto, you can replace some of the oil with chicken or vegetable stock. (Pictured here with Red Pepper Coulis and Rosemary Balsamic Onions.)
Ratatouille
This is another great side dish for the holidays. It’s packed with vegetables and is relatively low in calories.
Basil Pesto Cream
This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!
Pumpkin Risotto (Risotto Di Zucca)
The traditional butter and cream in this recipe have been replaced with olive oil and yogurt. With pumpkin, the risotto achieves a creamy consistency without the extra fat.
Grilled Vegetable Pasta Salad
To make this side dish a meal, add chopped up cooked chicken or shrimp to it.
Peppercorn Pistachio Caesar-Style Salad with Chicken
This entree salad goes great with a side of garlic bread. You could also grill the chicken and make the dressing ahead of time so you can pack it for lunch during the week.
Farrotto with Roasted Vegetables and Tilapia
Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!
Grilled Vegetable Napoleon
This recipe uses non-fat plain Greek yogurt to stretch the goat cheese. This also works for cream cheese! You still get the great flavor and texture of the cheese without all of the extra fat.
Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)
Farro is a classic Italian grain that has started gaining popularity in the U.S. Add some canned cannellini beans to this recipe, but be sure to rinse and drain the beans!