Five Types of Healthy Salads To Heal and Prevent Diabetes

Indian Arugula Salad

SERVES: 2-4

INGREDIENTS:

  • Three cups cucumbers, peeled and chopped
  • Two cups plain nondairy yogurt
  • 1½ cups tomatoes, chopped
  • One cup fresh arugula, torn
  • One tablespoon lemon juice
  • One tablespoon flaxseed oil
  • One teaspoon cardamom, ground
  • One teaspoon apple cider vinegar
  • ½ teaspoon of sea salt
  • ¼ cup toasted sesame seeds
  • Two teaspoons turmeric
  • ¼ teaspoon cayenne pepper

DIRECTIONS:

1. In a large bowl, combine cucumbers, nondairy yogurt, tomatoes, and arugula. Mix well.

2. In a small bowl, whisk together the remaining ingredients to create the dressing.

3. Toss the salad with the dressing.

4. Serve at room temperature.

Endive with Basil and Sprouts

SERVES: 2

INGREDIENTS:

  • One cup curly or Belgian endive, chopped
  • One cup Mesclun lettuce, torn
  • ½ cup fresh basil, firmly packed
  • ½ cup clover sprouts
  • One cup fresh tomatoes, chopped
  • One cup blueberries, as a garnish
  • ½ cup pears, diced, as a garnish

DIRECTIONS:

1. In a large salad bowl, combine the endive, lettuce, basil, sprouts, and tomatoes.

2. Garnish with blueberries, pears, and pumpkin seeds.

3. Serve with a favorite salad dressing.

Cucumber-Arame Salad

SERVES: 4

INGREDIENTS:

  • Four cups soaked arame
  • One cup carrot, steamed and small diced
  • One cup cucumber, sliced
  • ½ cup yellow pepper, sliced
  • ¼ sesame seeds
  • ¼ cup apple cider vinegar
  • Three tablespoons extra virgin olive oil
  • Three tablespoons mustard
  • Two tablespoons date or maple sugar
  • One tablespoon lemon juice
  • ⅛ teaspoon cayenne pepper

DIRECTIONS:

1. In a large bowl, combine arame, carrot, cucumber, pepper, and sesame seeds.

2. In a small bowl, whisk together the remaining ingredients.

3. Drizzle over salad and toss well.

Arame Fennel Salad

SERVES: 2

INGREDIENTS:

  • One cup arame
  • ½ cup fennel, chopped
  • ½ cup daikon radish, shredded
  • ¼ cup toasted sesame oil
  • Six tablespoons rice vinegar or apple cider vinegar
  • Two tablespoons lemon juice
  • One teaspoon of sea salt
  • ¼ teaspoon freshly black pepper
  • Two tablespoons sesame seeds

DIRECTIONS:

1. In a large saucepan, cover arame with water and boil for 15 minutes.

2. Rinse under cool water.

3. Drain and measure 1 cup.

4. In a large bowl, combine arame, fennel, and daikon radish. Mix to combine.

5. In a small bowl, whisk together sesame oil, vinegar, lemon juice, salt, and pepper.

6. Pour over arame mixture, add sesame seeds, and toss well.

7. Chill for 1 hour before serving.

Fennel and Asparagus Salad

SERVES: 2

INGREDIENTS:

  • ¼ cup extra virgin olive oil
  • Two tablespoons fresh lemon juice
  • ⅓ cup fresh orange juice
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ⅓ pound endive, separated into leaves
  • ½ pound asparagus, peeled into strips and blanched
  • One pound fennel, white part thinly sliced
  • Two tablespoons fennel fronds, stemmed and chopped
  • Two tablespoons pine nuts, toasted

DIRECTIONS:

1. Blend olive oil, lemon juice, orange juice, salt, and pepper until well incorporated. Set aside.

2. Combine endive, asparagus, fennel, fennel fronds, and pine nuts in a mixing bowl.

3. Drizzle dressing over salad and toss.

4. Serve immediately.