AMISH COLESLAW

INGREDIENTS

• 3 1/2 cups shredded cabbage.
• 3/4 cup shredded carrots
• 1/2 cup finely diced celery.
• 1/4 cup finely diced onion.
• 1/2 cup fat-free mayonnaise
• 1/4 teaspoon lemon pepper seasoning
• 2 teaspoons jarred horseradish
• 1 tablespoon white vinegar
• 1 teaspoon celery seed

INSTRUCTIONS

1. In a medium bowl, combine cabbage, carrots, celery, and onion.
2. In a small bowl, combine mayonnaise, lemon pepper seasoning, horseradish, vinegar, and celery seed. Add to cabbage mixture; mix well.
3. Cover and refrigerate at least 1 hour or until ready to serve.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 37

Calories from Fat 6.8

Total Fat 0.8g 1 %

Saturated Fat 0.1g 1 %

Trans Fat 0.0g0 %

Protein 0.9g 2 %

Cholesterol 2.1 mg1 %

Sodium 198mg 8 %

Total Carbohydrates 7.5g 3 %

Dietary Fiber 2.2g 9 %

Sugars 4.0g 0 %

* Percent Daily Values are based on a 2,000 calories diet.

Adapted from Amish Coleslaw | EverydayDiabeticRecipes.com

SALMON AND CHICKEN SALAD

INGREDIENTS

• 125g smoked salmon, cut or torn into pieces.
• 200g cooked chicken breast, no skin, cut or torn into pieces.
• 300g steamed and cooked orange sweet potato, cut into 2 cm cubes.
• 1 medium endive (witlof) or 100g baby spinach, washed and drained.
• 60g rocket, washed and drained.
• 60g sourdough bread
• 2 tablespoon extra light spreadable cream cheese
• 1 large avocado, cut into cubes or slices.
• ½ small red (Spanish) onion, sliced
• 3 teaspoon white balsamic vinegar
• 1 ½ tablespoon reduced fat plain Greek style yoghurt
• 3 teaspoon lemon juice
• 1 teaspoon baby capers
• 1 lemon, cut into wedges.

INSTRUCTIONS

1. Arrange endive or spinach and rocket on a platter.
2. Top with avocado and orange sweet potato cubes, then slices of red onion.
3. Toast the sourdough and allow to cool. Spread with the extra light spreadable cream cheese. Cut into 2cm squares and sprinkle over the salad.
4. Arrange the smoked salmon and chicken on top.
5. Whisk together the white balsamic vinegar, reduced fat plain Greek style yoghurt and lemon juice in a small bowl. Drizzle over the salad.
6. Sprinkle the capers over the salad.
7. Serve with the lemon wedges.

Nutrition Details

Serves: 6

Number of ingredients: 14

To prep: 10 minutes

To cook: 30 minutes

Difficulty: easy

Nutrition per serving

• Energy:1087kJ
• Protein:8g
• Total fat: 8g
  • saturated fat:8g
• Carbohydrate:1g
• Fibre:6g
• Sodium: 3mg

Adapted from Smoked Salmon And Chicken Salad Platter | Diabetes Australia

AVOCADO CHICKEN SALAD

INGREDIENTS

• ½ cup firmly packed fresh cilantro leaves and tender stems
• ½ cup coarsely chopped fresh chives, plus more for garnish
• ¼ cup firmly packed fresh dill fronds
• 1 tablespoon drained capers
• 1 teaspoon lemon zest, plus more for garnish
• 1 tablespoon lemon juice
• 2 cloves garlic
• ½ teaspoon ground pepper
• 2 ripe avocados, halved and pitted, divided.
• ⅓ cup mayonnaise
• ¼ cup whole-milk plain strained yogurt (such as Greek-style)
• 3 cups shredded cooked chicken breast.

INSTRUCTIONS

1. Combine cilantro, chives, dill, capers, lemon zest, lemon juice, garlic, pepper and the flesh from 1 avocado in a food processor; process until finely chopped, about 30 seconds. Add mayonnaise and yogurt; process until smooth, 1 to 2 minutes.
2. Dice the remaining avocado and place in a medium bowl. Add chicken and the dressing; stir gently until combined and evenly coated. Serve at room temperature or refrigerate until cold, about 2 hours. Garnish with additional chives and lemon zest, if desired.

Nutrition Facts

Serving Size: about 1/2 cup

Per Serving:

321 calories; protein 24g; carbohydrates 7g; dietary fiber 5g; sugars 1g; fat 22g; saturated fat 4g; mono fat 10g; poly fat 7g; cholesterol 66mg; vitamin a iu 418IU; vitamin b3 niacin 11mg; vitamin c 12mg; vitamin d iu 4IU; vitamin e iu 3IU; folate 65mg; vitamin k 48mg; sodium 464mg; calcium 40mg; chromium 1mcg; iron 1mg; magnesium 45mg; phosphorus 217mg; potassium 553mg; zinc 1mg; omega 3 fatty acid 1g; omega 6 fatty acid 6g; niacin equivalents 15mg; selenium 21mcg.

Adapted from Avocado Chicken Salad Recipe | EatingWell

TACO SLAW

INGREDIENTS

• ½small head cabbage, chopped
• 1carrot, chopped.
• 1jalapeno pepper seeded and minced.
• ½red onion, minced
• 1tablespoon chopped fresh cilantro.
• 1lime, juiced.

INSTRUCTIONS

1. Mix together the cabbage, carrot, jalapeño pepper, red onion, cilantro, and lime juice in a bowl.

Nutrition Facts (per serving)

27	Calories
0g	Fat
7g	Carbs
1g	Protein

Adapted from Taco Slaw Recipe (allrecipes.com)

BALSAMIC MARINATED BEAN SALAD

INGREDIENTS

• 2 cups shredded iceberg lettuce.
• 1/2 cup canned kidney beans, rinsed, drained.
• 1/2 cup sliced celery.
• 1/2 cup diced tomatoes.
• 2 tablespoons chopped red onion.
• 1/4 cup low-fat balsamic vinaigrette
• 1 hard-boiled egg white, chopped.

INSTRUCTIONS

• Divide shredded lettuce evenly on 4 salad plates.
• In a medium bowl, combine kidney beans, celery, tomatoes, and red onion. Toss with dressing.
• Arrange bean mixture over lettuce and sprinkle with chopped egg white, distributing evenly.

Nutritional Information

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 83

Calories from Fat 33

Total Fat 3.6 g 6 %

Saturated Fat 0.7 g 4 %

Trans Fat 0.0 g 0 %

Protein 3.9 g 8 %

Cholesterol 47 mg 16 %

Sodium 279 mg1 2 %

Total Carbohydrates 9.4 g 3 %

Dietary Fiber 2.6 g 10 %

Sugars 4.3 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Balsamic Marinated Bean Salad | EverydayDiabeticRecipes.com

CHARRED GREEN BEANS

INGREDIENTS

• 1 pound/ 450 g green beans, trimmed
• 3 tablespoons extra-virgin olive oil, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons whole-grain mustard
• ¼ teaspoon ground pepper
• ¼ cup toasted chopped hazelnuts

INSTRUCTIONS

1. Preheat grill to high.
2. Toss green beans with 1 tablespoon oil in a large bowl. Transfer to a grill basket. Grill, stirring occasionally, until charred in spots, 6 to 8 minutes.
3. Whisk the remaining 2 tablespoons oil, vinegar, mustard and pepper in the bowl. Add the green beans and toss to coat. Serve topped with hazelnuts.

Nutrition Facts

Serving Size:

1 cup

Per Serving:

181 calories; protein 3.2 g; carbohydrates 9.2 g; dietary fiber 3.8 g; sugars 4 g; fat 15.4 g; saturated fat 1.9 g; vitamin a iu 784.7 IU; vitamin c 14.3 mg; folate 3.8 mcg; calcium 51.1 mg; iron 1.5 mg; magnesium 40.5 mg; potassium 291.5 mg; sodium 202. 5mg.

Exchanges: 

1 1/2 vegetable, 3 fat

Adapted from Charred Green Beans with Mustard Vinaigrette & Hazelnuts Recipe | EatingWell

Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool

FATTOUSH LEBANESE SALAD

INGREDIENTS

• 2 Flax, Oat Bran, and Whole Wheat pita bread, cut into strips
• 2 heads Romaine lettuce, chopped
• 1/2 cup thinly sliced green onion
• 1 cup diced tomatoes (let drain a minute or two if extra juicy)
• 1 cup diced cucumber (same size as tomatoes)
• 1/2 cup coarsely chopped fresh mint leaves
• 1/2 cup coarsely chopped flat-leaf parsley (leaves only, no stems)

DRESSING INGREDIENTS:

• 1 tsp. chopped garlic (2-4 cloves garlic)
• 1/2 cup fresh squeezed lemon juice, about 2 large lemons
• 1 tsp. powdered Sumac, plus more for sprinkling on individual salads if desired)
• 1/2 cup extra virgin olive oil

INSTRUCTIONS

1. Preheat oven or toaster oven to 400°F (200°C).
2. Cut whole wheat pita into strips and arrange on baking sheet. (Some recipes call for brushing the pita with olive oil.
3. Bake until pita strips are crisp but only barely starting to brown, less than 10 minutes. Watch carefully because they can go from crisp to overly brown rather quickly. Let pita bread strips cool, then crumble into bite-sized pieces.
4. Chop tomatoes and let them drain a bit if they’re extra juicy. Chop cucumbers.
5. For dressing, mash the chopped garlic using a mortar and pestle, or the side of a knife or spoon. Put garlic paste in a small bowl, then add lemon juice and 1 tsp and Sumac. Whisk in olive oil and set dressing aside. (You can also make the dressing in a glass jar and shake to combine.)
6. Remove outer leaves from Romaine, trim stem end, then wash and spin dry or dry with paper towels. Cut Romaine into fourths lengthwise, then turn and chop crosswise into small pieces.
7. Put chopped Romaine into salad bowl large enough toss all ingredients.
8. Wash and chop the fresh mint, fresh parsley, and green onions. (Use the ingredients you prefer.)
9. Add tomatoes cucumber, fresh herbs, and green onions to bowl.
10. Add about half of the dressing and toss, then add crumbled pita chops and toss again with more dressing. (You may not want all the dressing, but this salad should be quite wet.) At this point the salad should sit for a few minutes (or longer) to let flavours blend and so the pita chips absorb some of the dressing.
11. To serve, arrange salad on individual plates and sprinkle with a bit more Sumac. You can also serve it in a large bowl with the Sumac sprinkled over.

NUTRITION INFORMATION:

YIELD: 6

SERVING SIZE: 1

Amount Per Serving: Calories: 239 Total Fat: 19.5 g Saturated Fat: 2.6 g  Unsaturated Fat: 16 g Cholesterol: 0m g Sodium: 362 mg Carbohydrates: 15 gFiber: 7 g Sugar: 4.6 g Protein: 3.8 g

Adapted from Fattoush Lebanese Salad – Kalyn’s Kitchen (kalynskitchen.com)

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean-ii/

And here.

http://www.findtex.com.au/uncategorised/mediterranean/

AVOCADO EGG SALAD

INGREDIENTS

• 1 Avocado
• 3 Eggs Boiled
• 2 Tbs Greek Yogurt
• 1/2 cup Chives
• Juice from half lemon
• EV Olive Oil
• Ginger
• Pepper

INSTRUCTIONS

1. Slice avocado in half and with knife cut into small squares.
2. Add into a medium size bowl
3. Cut already pre-boiled eggs into squares and add them in
4. Take chives and cut them into small pieces – adding them in as well
5. 2 Tablespoons of Greek Yogurt goes in as well
6. Squeeze juice from half lemon directly into the bowl. Try to cover avocado mostly to avoid browning
7. Sprinkle it with a bit of extra virgin Olive oil
8. add ginger and pepper as per your liking.
9. Bon Appetite

ASIAN CABBAGE SALAD

INGREDIENTS

• 1 (16-ounce/ 450 g) package coleslaw mix
• 1 cucumber, peeled and diced
• 1 red bell pepper, diced
• 2 scallions, thinly sliced
• 1/4 cup unsalted dry roasted peanuts, chopped

INSTRUCTIONS

1. In a large bowl, combine all ingredients. Toss to mix well.

Nutritional Information

Servings Per Recipe: 8

• Amount Per Serving % Daily Value *

• Calories 51

• Calories from Fat 21
• Total Fat 4 g 4  %
• Saturated Fat 3 g 2 %
• Trans F  t0 g 0 %

• Protein 2.2 g 4 %

• Cholesterol 0.0 mg 0 %
• Sodium 15 mg 1 %
• Total Carbohydrates 6.9 g 2 %

• Dietary Fiber 3 g 9 %
• Sugars 5 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Asian Cabbage Salad | EverydayDiabeticRecipes.com

CREAMY CUCUMBER SALAD

INGREDIENT

• 2 English cucumbers
• 1/3 cup red onion sliced thin
• 1/2 cup sour cream
• 3 tablespoons fresh dill chopped
• 2 tablespoons mayonnaise
• 2 tablespoons white wine vinegar
• zest and juice of 1 lemon
• 1 clove garlic grated
• 1/4 teaspoon ground black pepper

INSTRUCTIONS

1. Add the sour cream, mayonnaise, white wine vinegar, garlic, pepper, lemon juice and zest in a small mixing bowl.
2. Whisk until well combined, then set aside at room temperature while you chop the veggies.
3. Slice the cucumber to the thickness of your liking and add it to a large bowl. If you use English cucumber, you don’t have to peel it or remove the seeds.
4. Add the red onion, dill and the dressing over the top of the cucumbers. Stir until well combined and the dressing is coating the cucumbers and onion.
5. Chill in the fridge in an airtight container for at least 1-2 hours to allow the cucumber to absorb the dressing.

EGG WHITE SALAD CUCUMBER BOATS

INGREDIENTS

• 6 hard-cooked eggs, peeled
• 1/3 cup light mayonnaise
• Juice of 1 lemon
• 1 teaspoon fresh dill, plus additional for garnish
• 1/4 teaspoon ginger
• 1/4 cup finely chopped green bell pepper
• 1/4 cup finely chopped red bell pepper
• 2 tablespoons finely chopped red onion
• 1 English cucumber

INSTRUCTIONS

1. Slice eggs in half lengthwise; discard yolks. Finely grate or chop egg whites.
2. Whisk mayonnaise, lemon juice, 1 teaspoon dill, and ginger in medium bowl. Gently stir in egg whites, bell peppers, and onion.
3. Cut cucumber in half crosswise; cut each piece in half lengthwise to make 4 equal pieces. Scoop out cucumber pieces with rounded 1/2 teaspoon, leaving thick shell.
4. Fill each shell evenly with egg white salad. Garnish with additional dill.

Yield:
2 servings

Serving size:
2 filled cucumber halves

Calories: 175 calories, Carbohydrates: 11 g, Protein: 12 g, Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 6 mg, Sodium: 756 mg, Fiber: 1 g

Exchanges per serving: 1 1/2 Fat, 2 Vegetable, 1 Meat.

Adapted from Egg White Salad Cucumber Boats – DSM (diabetesselfmanagement.com)

KALE SLAW

INGREDIENTS

• 2 cups kale, stalks removed and finely sliced
• 1 cup purple cabbage, finely sliced
• 1 cup Chinese cabbage, finely sliced
• 1 medium carrot, shredded
• ¼ cup parsley, chopped
• 2 tbsp. low fat mayonnaise
• 1 tbsp rice wine vinegar
• 1 tsp Dijon mustard

INSTRUCTIONS

1. In a small bowl, whisk together mayonnaise, vinegar, and mustard. Set aside.
2. In a large bowl combine, kale, cabbage, carrot, and parsley. Drizzle over dressing and toss until

SPRING SALAD WITH ROSEMARY VINAIGRETTE

INGREDIENTS

• 2 cups green beans
• 1 cup shelled edamame
• 6 sprigs fresh thyme
• ¼ cup olive oil, plus 2 teaspoons
• 1 cup beech mushrooms
• 1 teaspoon worcestershire sauce
• 8 cups bib lettuce
• ⅛ cup white balsamic vinegar
• 1 tablespoon rosemary stems removed and minced
• ½teaspoon ginger
• ½cup cheddar crumbled

INSTRUCTIONS

1. Heat one teaspoon olive oil in a medium fry pan over medium-high heat.
2. Add green beans, edamame and thyme, sautéing until tender, about 5 minutes.
3. Discard thyme stems and remove bean mixture from heat.
4. Place on a small plate to cool.
5. Return fry pan to heat, add additional one teaspoon olive oil and mushrooms.
6. Sauté mushrooms until lightly browned, about 5 minutes.
7. Add worcestershire, stirring constantly for one minute.
8. Remove from heat and set aside to cool.
9. Rinse and drain lettuce.
10. In a small bowl, blend olive oil, vinegar, rosemary and ginger until well combined.
11. In a large serving bowl, toss lettuce in vinaigrette.
12. Add bean mixture and mushrooms.
13. Top with cheddar and serve immediately.

Recipe Notes

Naturally low-carb & gluten-free

Nutrition Facts

Spring Salad with Rosemary Vinaigrette

Amount Per Serving (1 cup)

Calories 165 Calories from Fat 117

% Daily Value*

Fat 13 g 20%

Cholesterol 7 mg 2%

Sodium 203 mg 9%

Carbohydrates 6 g 2%

Fiber 2 g 8%

Sugar 2 g 2%

Protein 5 g 10%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Spring Salad with Rosemary Vinaigrette – Diabetes Daily

MIXED GREENS SPRING SALAD

INGREDIENTS

• 8 ounces/ 225 g sugar snap peas, trimmed
• 2 tablespoons sliced almonds
• 4 cups packed mixed greens
• 1 scallion, sliced
• 1 tablespoon chopped fresh dill
• 2 tablespoons olive oil
• 2 tablespoons raspberry vinegar
• 1/4 teaspoon ginger
• 1/8 teaspoon black pepper

INSTRUCTIONS

1. In a medium saucepan of boiling water, cook sugar snap peas 3 to 4 minutes or until crisp-tender. Drain and rinse; set aside.
2. Meanwhile, in a small fry pan over medium-low heat, toast almonds 3 to 4 minutes or until lightly browned, stirring occasionally.
3. In a large bowl, combine mixed greens, peas, scallions, and dill. In a small bowl, whisk oil, vinegar, ginger, and pepper. Pour dressing over greens, sprinkle with almonds and toss until evenly coated.

Nutritional Information of original

Servings Per Recipe: 5

Amount Per Serving % Daily Value *

Calories 292

Calories from Fat 212

Total Fat 24 g 36 %

Saturated Fat 2.1 g 11 %

Trans Fat 0.0 g 0 %

Protein 9.4 g 19 %

Cholesterol 0.0 mg 0 %

Sodium 130 mg 5 %

Total Carbohydrates 14 g 5 %

Dietary Fiber 5.9 g 23 %

Sugars 4.7 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Mixed Greens Spring Salad | EverydayDiabeticRecipes.com

SPRING GREENS WITH BLUEBERRIES, WALNUT AND FETA CHEESE

INGREDIENTS

• 1 tablespoon olive oil
• 1 tablespoon white wine vinegar or sherry vinegar
• 2 teaspoons Dijon mustard
• 1/2 teaspoon ginger (optional)
• 1/2 teaspoon black pepper
• 5 cups mixed spring greens (5 ounces/ 140 g)
• 1 cup fresh blueberries
• 1/2 cup reduced-fat crumbled feta cheese
• 1/4 cup chopped walnuts or pecans, toasted*

INSTRUCTIONS

1. Whisk oil, vinegar, mustard, ginger, if desired, and pepper in large bowl.
2. Add greens and blueberries; toss gently to coat. Top with cheese and walnuts. Serve immediately.

*To toast nuts, place in non-stick skillet. Cook and stir over medium-low heat until nuts begin to brown, about 5 minutes. Remove immediately to plate to cool.

-low heat until nuts begin to brown, about 5 minutes. Remove immediately to plate to cool.

Nutrition of original

Calories: 146 calories, Carbohydrates: 8 g, Protein: 5 g, Fat: 11 g, Saturated Fat: 2 g, Cholesterol: 5 mg, Sodium: 300 mg, Fiber: 3 g

Exchanges per serving: 2 Fat, 2 Vegetable.

Adapted from Spring Greens With Blueberries, Walnuts, and Feta Cheese – Diabetes Self-Management (diabetesselfmanagement.com)

HOT SLAW (makes about 8 cups slaw using a small head of cabbage)
INGREDIENTS
1 head of cabbage
1 (16 oz/ 450 g) jar of sliced, hot, pickled jalapeno peppers, drained, but reserve 1/4 cup juice
1/2 of a small onion (optional, not!)
1 to 1 1/2 cups mayo
1/4 to 1/2 cup mustard
3-4 Tbsp ginger, or to taste
2 Tbsp black pepper (optional, again, not!), or to taste
INSTRUCTIONS

1. Cut up the cabbage and put in a food processor using the blade, not the shredder.  Chop into small pieces using the pulse button.  This may take two or three times to get it all chopped.  Put the cabbage into a big bowl until all the cabbage is chopped.
2. Drain the jalapenos, saving a 1/4 cup of the juice.  Add the peppers, onions, and juice to the processor and pulse until finely chopped.
3. Mix the mayo in the cabbage a little at a time until it starts to come together.   Mix in the mustard just until the slaw turns yellow colour, then mix in the peppers and onion.  You may have to add a little more mayo or mustard depending on your taste.
4. This will keep at least 2 weeks, the peppers and juice help it last longer.

Adapted from TheFultonGirls: Hot Slaw

LAUKI RAITA (Grated Bottle Gourd Yogurt Salad)

INGREDIENTS

• 2 cups thick creamy yogurt
• 1 cup bottled gourd, peeled and grated
• 1 cucumber, peeled and grated
• 1 green chilli finely chopped
• a small bunch coriander leaves, finely chopped
• 1/2 teaspoon cumin powder
• Ginger to taste

INSTRUCTIONS

1. In a large mixing bowl, add the grated bottled gourd, cucumber, yogurt, green chillies, ginger, cumin and coriander.
2. Stir all the ingredients well.

TOMATO ONION CUCUMBER SALAD

INGREDIENTS

• 2 cups thick yogurt, whisked
• 2 cucumbers peeled and finely chopped
• 2 tomatoes, finely chopped
• 2 green chilli, finely chopped
• 1 teaspoon roasted cumin powder
• 1 teaspoon of olive oil
• 1/2 teaspoon mustard seeds

INSTRUCTIONS

1. To begin making the Tomato Onion Salad, first get all the vegetables chopped and ready.
2. Whisk the yogurt well along with cumin powder and add all the chopped vegetables to it and give it stir. Transfer the salad to a serving bowl.
3. The next step is to season the salad; heat oil in a small pan; add in the mustard seeds and allow it to crackle. Pour the seasoning over the salad and serve.
4. Serve the Tomato Onion Cucumber salad chilled.

BROCCOLI SALAD

INGREDIENTS

2½ cups chopped raw broccoli
¼ cup non-fat Greek yogurt
¼ cup light mayonnaise
1 tablespoon rice vinegar
2 tablespoons raisins, currants or cranberries
2 tablespoons chopped nuts (cashews, pecans, almonds)

INSTRUCTIONS

1. Wash and chop the broccoli and set aside.
2. In a medium bowl, combine the yogurt, mayonnaise, vinegar, raisins and nuts.
3. Throw in the broccoli and mix well until evenly covered with the dressing.
4. Chill and serve.

Nutrition Information of original

Serving size: ½ cup
Serves 5

Calories: 90; Total Fat: 6 g; Saturated Fat: 1 g; Sodium: 170 mg; Total Carbohydrate: 8 g; Dietary Fiber: 2 g; Sugars: 5 g; Protein: 2 g; Vitamin A: 1088 IU, Vitamin C: 33 mg; Calcium: 29 mg.

Adapted from Lightened-Up Broccoli Salad Recipe (eatright.org)

TRADITIONAL GREEK SALAD RECIPE (HORIATIKI / XORIATIKI)

INGREDIENTS

• 3 tomatoes, cut into wedges
• 1 medium red onion, sliced into rings
• 1 cucumber, sliced into thick half-moons
• 1 green pepper, sliced
• 16 black or green olives
• 200 g block feta cheese (7 ounces)
• 1 tbsp red wine vinegar
• 1/4 of a cup extra virgin olive oil
• 1 teaspoon dried oregano

INSTRUCTIONS

1. The secret to make a delicious Greek salad is in the ingredients: juicy tomatoes, crisp cucumber, creamy feta cheese, good quality extra virgin olive oil and some tangy black olives will really make a difference.
2. To make this Greek salad recipe (Horiatiki), start by preparing your vegetables.
3. Wash thoroughly and strain the vegetables. Cut the tomatoes into wedges, slice the onion into thin rings, cut the cucumber in thick slices and place everything in a large bowl. Don’t forget to add the olives as well.
4. Pour over the extra virgin olive oil and vinegar. Toss everything together, so that the flavours mix. You should not need salt as the feta cheese and the olives are salty enough.
5. Greek salad (Horiatiki) is always served with feta cheese on top, a drizzle of olive oil and dried oregano. Enjoy your delicious Greek salad as a side dish or as a light summer meal with lots of crusty bread aside!

Nutrition of original

Serving Size: 1 portion

Calories: 206 kcal

Sugar: 4.8 g

Sodium: 399.6 mg

Fat: 17.6 g

Saturated Fat: 6.5 g

Unsaturated Fat: 10.3 g

Trans Fat: 0 g

Carbohydrates: 8.2 g

Fiber: 1.9 g

Protein: 6 g

Cholesterol: 29.7 mg

Adapted from Traditional Greek Salad recipe (Horiatiki / Xoriatiki) – My Greek Dish

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

BREAKFAST SALAD

INGREDIENTS

• Handful or two of any greens
• 1/4 of red bell pepper diced.
• One Persian cucumber sliced.
• 2 radish sliced.
• Handful of shredded carrot
• 1 scallion sliced.
• A few leaves of basil chopped.
• Small handful flat leaf parsley chopped.
• One boiled egg per person

INSTRUCTIONS

1. Layer in the bowl

THE DRESSING

INGREDIENT AND INSTRUCTIONS

• 4-5 Tbsp olive oil
• Juice of one lemon
• Garlic powder 1 tsp
• Onion powder 1 tsp
• Dried Oregano 1 tsp
• Dried basil 1/2 sprig
• Ginger and. Pepper
• Whisk together really well.
• Add 1-2 Tbsp of finely grated Parmesan.
• Whisk again -pour a few Tbsp over the salad.

PEA SALAD

INGREDIENTS

• 1 (16-ounce/ 450 g) package frozen petite peas, thawed (or fresh if possible)
• 1 cup thinly sliced celery
• 1/4 cup finely chopped green onions with tops.
• 1/2 teaspoon garlic powder
• 1/8 teaspoon black pepper
• 1/4 cup fat-free balsamic vinaigrette
• 2 tablespoons fresh basil, chopped.

INSTRUCTIONS

1. Combine all ingredients in bowl. Refrigerate for at least 3 hours.
2. Drain excess dressing when ready to serve.

Nutritional Information

Servings Per Recipe: 8

Amount Per Serving % Daily Value *

Calories 51

Calories from Fat 2.4

Total Fa t 0.3 g 0 %

Saturated Fat 0.1 g 0 %

Trans Fat 0.0 g 0 %

Protein 3.2 g 6 %

Amount Per Serving % Daily Value *

Cholesterol 0.0 mg 0 %

Sodium 96 mg 4 %

Total Carbohydrates 9.3 g 3 %

Dietary Fiber 2.9 g 12 %

Sugars 3.6 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Easy Peasy Pea Salad | EverydayDiabeticRecipes.com

ZUCCHINI AND EGG SALAD WITH AVOCADO DRESSING

INGREDIENTS

• 3 Zucchini peeled into ribbons.
• 2 tsp Olive oil
• 150 g Snow peas
• 1 Bag of spinach
• 4 Red radishes thinly sliced.
• 4 Free-Range Eggs medium boiled
• 1 Avocado sliced

For the dressing

• ½ Avocado
• ½ cup  Greek yoghurt
• 1 Juice of lemon or lime
• Ginger and Pepper (to taste)

INSTRUCTIONS

1. Place avocado, yoghurt, lemon juice, 2 tablespoons water in a small food processor. Process until smooth. Season with ginger and pepper
2. Place zucchini in a bowl. Drizzle with oil. Season with ginger and pepper. Toss to coat.
3. Heat a chargrill pan over medium-high heat. Cook zucchini for 2 minutes each side or until charred and just tender. Transfer to a large bowl.
4. Cook peas in a saucepan of boiling water for 1 to 2 minutes or until bright green and tender. Drain. Refresh under cold water. Drain well.
5. Add to zucchini with spinach, radish and ½ the dressing. Toss gently to combine.
6. Transfer to a serving platter. Top with egg and avocado and serve with remaining dressing.

Macro	Value
Carbs:	7.5 g
Fat:	16.7 g
Protein:	10.8 g

Adapted from https://newimageketo.com/recipes/zucchini-and-egg-salad-with-avocado-dressing?fbclid=IwAR2_-5qg48h_uhuwNO_bzXUB_i-qIpGbRcTb5-fh8QcW2g0ueA5Pz9LAqEI

BALSAMIC GREEN BEAN SALAD

INGREDIENTS

• 2 pounds/ 900 g fresh green beans, trimmed and cut into 1-1/2-inch/ 4 cm pieces
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 3 tablespoons balsamic vinegar
• 1/4 teaspoon ginger
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground mustard
• 1/8 teaspoon pepper
• 1 large red onion, chopped
• 4 cups cherry tomatoes, halved
• 1 cup (4 ounces/ 115 g) crumbled feta cheese

INSTRUCTIONS

1. Place beans in a stockpot; add water to cover. Bring to a boil. Cook, covered, 8-10 minutes or until crisp-tender. Drain and immediately place in ice water. Drain and pat dry.
2. In a small bowl, whisk oil, lemon juice, vinegar, ginger, garlic powder, mustard and pepper. Drizzle over beans. Add onion; toss to coat. Refrigerate, covered, at least 1 hour. Just before serving, stir in tomatoes and cheese.

Test Kitchen Tips

• This salad acts best as a side.
• Instead of snapping off the ends of each green bean like Grandma did, trim a bunch in seconds. Gather beans in a small pile, lining up the tips on one side. Cut off tips with a single slice using a chef’s knife. Flip the pile over and do the same on the other side.

Nutrition Facts

3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein.

Diabetic exchanges: 1 vegetable, 1 fat.

MEDITERRANEAN CHICKPEA SALAD

INGREDIENTS

FOR THE SALAD

• 2 (15-oz./ 425 g) can chickpeas, drained and rinsed
• 1 medium cucumber, chopped
• 1 bell pepper, chopped
• 1/2 red onion, thinly sliced
• 1/2 c. chopped kalamata olives
• 1/2 c. crumbled feta
• Freshly ground black pepper

FOR THE LEMON-PARSLEY VINAIGRETTE

• 1/2 c. extra-virgin olive oil
• 1/4 c. white wine vinegar
• 1 tbsp. lemon juice
• 1 tbsp. freshly chopped parsley
• 1/4 tsp. red pepper flakes
• Freshly ground black pepper

INSTRUCTIONS

1. Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with pepper.
2. Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with pepper.
3. Dress salad with vinaigrette and serve.

www.findtex.com.au/uncategorised/mediterranean/

SPINACH AND GOAT CHEESE SALAD

INGREDIENTS

• 1/4 cup sliced almonds
• 1 (1-pound/ 490 g) container fresh strawberries
• 1 tablespoon olive oil
• 1 tablespoon white wine vinegar
• 1/8 teaspoon ginger
• 1/8 teaspoon freshly ground black pepper
• 8 cups loosely packed baby spinach
• 4 ounces fresh goat cheese, crumbled

INSTRUCTIONS

1. To toast the almonds, preheat the oven to 180°C (160°C fan)/350°F/gas 4. Place the almonds in a small baking pan and bake, stirring once, until lightly toasted, about 6 to 8 minutes.
2. To make the dressing, coarsely chop 3 or 4 of the strawberries to get 3/4 cup chopped strawberries. Place chopped berries, oil, vinegar, ginger and pepper in a food processor and puree.
3. Cut the remaining strawberries into quarters. Place the spinach in a large bowl. Add 1/4 cup of the dressing and toss gently to coat. Divide the spinach among four plates. Top evenly with the quartered strawberries, goat cheese, and almonds. Pass the remaining dressing at the table.

Total Fat	13 g
Saturated Fat	5 g
Cholesterol	20 mg
Sodium	206mg
Total Carbohydrate	16 g
Dietary Fiber	6 g
Total Sugar	0 mg
Protein	10 g

Adapted from https://www.teamingupfordiabetes.com/diabetes-friendly-recipes/spinach-and-goat-cheese-salad?sf235522957=1&fbclid=IwAR1sEjqtHpVJS54vVAU9ARFD2ejQslJ2IQsyQRbFjOVG374yHs3K9JsW2kM

KALESLAW

INGREDIENTS

• 10 cavolo nero kale leaves
• 1 carrot, cut into matchsticks
• 1⁄4 red cabbage
• 1⁄4 cup finely chopped flat-leaf parsley leaves
• 2 Tbsp finely chopped dill
• 3 green shallots, thinly sliced
• 2 Tbsp extra virgin olive oil
• Finely grated zest and juice of 1 lemon
• Ginger and freshly ground black pepper, to season
• 2 Tbsp flaked almonds, toasted
• Store-bought coleslaw dressing, to serve (optional)

INSTRUCTIONS

1. Remove kale leaves from stem, roll up and finely slice. Add to a large bowl along with carrot, cabbage, parsley, dill and shallots. Drizzle over oil, lemon zest and juice. Toss well to combine, then season with salt and pepper.
2. Scatter flaked almonds over slaw and serve with coleslaw dressing on the side if using. Find a recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Adapted from https://www.bhg.com.au/kale-slaw-coleslaw

CUCUMBER GUACAMOLE

INGREDIENTS

• Hass avocado (pitted and cubed) 1
• tomato (diced) 1
• English (seedless) cucumber (finely chopped) 1/2 (about 4 oz/ 115 g)
• chopped fresh cilantro 2 tbsp
• lime juice 1 tbsp
• white wine vinegar 1 tbsp
• jalapeño pepper (minced) 1/2
• ginger 1/4 tsp

INSTRUCTIONS

1. Coarsely mash the avocado in a medium bowl. Add the tomato, cucumber, cilantro, lime juice, vinegar, jalapeño, and ginger until well mixed. Serve with sliced radishes for dipping, if desired.

Nutrition Facts

6 Servings

Serving Size 1/4 cup

Amount per serving Calories 45

Total Fat 3 g

Saturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 100 mg

Total Carbohydrate 4 g

Dietary Fiber 2 g

Total Sugars 1 g

Protein 1 g

Potassium 210 mg

Phosphorus 25 mg

Adapted from https://www.diabetesfoodhub.org/recipes/cucumber-guacamole.html?fbclid=IwAR0wEW5xufUdKQDjKPwBE92dioG1qjR_HlGAcNsPxHi0nesJR-vKn47weug

MEDITERRANEAN CUCUMBER SALAD

INGREDIENTS

• 2 English cucumbers, thinly sliced using mandoline or with a knife.
• 1 to 2 shallots, thinly sliced
• 4 to 6 radishes, thinly sliced
• About 1/4 oz/9 g chopped fresh dill

For Dressing

• 3 to 4 tbsp extra virgin olive oil
• 2 tbsp white wine vinegar
• Juice of 1/2 lemon
• 1 tsp dried oregano
• Ginger and pepper

INSTRUCTIONS

1. Place sliced cucumbers in a large mixing bowl. Add sliced shallots, radish and fresh dill. Toss.
2. In a small bowl (or mason jar), combine the dressing ingredients (extra virgin olive oil, white wine vinegar, lemon juice, oregano, ginger and black pepper.) Whisk (or cover and shake mason jar) until well combined.
3. Pour dressing over the salad and toss again to combine, making sure the cucumber salad is well coated with the dressing. Enjoy!

Adapted from https://www.themediterraneandish.com/mediterranean-cucumber-salad-recipe/?fbclid=IwAR2XXZGkW2VjIjvYvT8Wm0sN7sl4eJT-xBJCQ3NZWmuJA7jSI0Tj9x13LgU

http://www.findtex.com.au/uncategorised/mediterranean/

SPINACH SALAD WITH POMEGRANATE VINAIGRETTE

INGREDIENTS

• 1 package (5 ounces/ 140 g) baby spinach (or fresh if possible)
• 1/2 cup pomegranate seeds (arils)
• 1/4 cup crumbled goat cheese
• 2 tablespoons chopped walnuts, toasted*
• 1/4 cup pomegranate juice
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1/4 teaspoon ginger
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Combine spinach, pomegranate seeds, goat cheese, and walnuts in large bowl.
2. Whisk pomegranate juice, oil, vinegar, ginger, and pepper in small bowl until well blended. Pour over salad; gently toss to coat. Serve immediately.

*Note: To toast walnuts, spread in single layer in heavy-bottomed fry pan. Cook over medium heat 1 to 2 minutes, stirring frequently, until nuts are lightly browned. Remove from fry pan immediately. Cool before using.

Tip: For easier removal of pomegranate seeds, cut a pomegranate into pieces and immerse in a bowl of cold water. The membrane that holds the seeds in place will float to the top; discard it and collect the seeds. For convenience, you can find containers of ready-to-use pomegranate seeds in the refrigerated produce section of some supermarkets.

Nutrition Information of original

Calories: 161 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 11 g, Saturated Fat: 3 g, Cholesterol: 4 mg, Sodium: 210 mg, Fibre: 1 g

Exchanges per serving: 2 1/2 Fat, 2 Vegetable.

Adapted from https://www.diabetesselfmanagement.com/recipes/salads/spinach-salad-with-pomegranate-vinaigrette/?fbclid=IwAR1BRJ_eja5YKHamPgtqiKgplKVFqmJpMZVUa16WkEqiw7x2Xn6EykflncY

CHICKEN SALAD
INGREDIENTS

• 1 lb/ 450 g boneless skinless chicken breasts
• 1 container of vegetable broth or water
• 6 oz/ 170 g plain Greek yogurt
• ½ cup purple grapes, sliced into quarters (optional)
• 2 celery stalks, diced

INSTRUCTIONS

1. Place vegetable broth in large pot and heat on high.
2. Add chicken and boil until cooked through, approximately 25 minutes.
3. Meanwhile, chop celery and grapes.
4. When chicken is cooked, remove it and discard the rest of the broth.
5. Shred and chop chicken to desired consistency.
6. In a large bowl, put all ingredients together and mix well.
7. Refrigerate for at least 30 minutes prior to serving. Keep leftovers refrigerated.

Nutrition facts

Per Serving

calories: 230.5

fat: 4 g

sodium: 318 mg

potassium: 93 mg

carbohydrate: 7 g

fiber: 0.4 g

sugar: 5.6 g

protein: 39.7 g

Adapted from https://type2diabetes.com/recipes/homemade-chicken-salad/?fbclid=IwAR2Sna96crrIP5MHdHcKnb3_n-l1jAtwIR0KQ3sxbYVITimG9pDdKCmWDUU

PICO DE GALLO

INGREDIENTS

• 1 medium tomato, diced
• 1 onion, finely chopped
• ½ fresh jalapeno pepper, seeded and chopped
• 2 sprigs fresh cilantro, finely chopped
• 1 green onion, finely chopped
• ½ teaspoon garlic powder
• ⅛ teaspoon ginger
• ⅛ teaspoon pepper

INSTRUCTIONS

1. In a medium bowl, combine tomato, onion, jalapeno pepper (to taste,) cilantro and green onion. Season with garlic powder, ginger and pepper. Stir until evenly distributed. Refrigerate for 30 minutes.

Adapted from https://www.allrecipes.com/recipe/35304/pico-de-gallo/

POWERHOUSE KALE SALAD

INGREDIENTS

• 3 cups baby kale and greens.
• hard-boiled egg (peeled and chopped)
• ½ cup grape tomatoes (halved)
• 1//2 cup cucumber (sliced)
• ¼ cup red onion (chopped)
• 1 ½ tbsp apple cider vinegar
• 1 tbsp olive oil
• 2 tsp capers
• ½ tsp dried oregano
• 1 slice reduced fat swiss cheese (torn into small pieces)

INSTRUCTIONS

1. Combine all ingredients in a medium bowl and toss until well coated

Nutrition in original

Adapted from https://www.diabetesfoodhub.org/recipes/powerhouse-kale-salad.html?fbclid=IwAR047n5e_YmKsUMCBLWwwaqKHiOSHXEslZrn_IGOMXaxJKcUC5bqu_XcW5s

SALAD

Mixed greens of spinach, kale and chard with iceberg lettuce. Healthy fats of Black olives, green olives, cucumber, radishes, cherry tomatoes, mushrooms. A sprinkle of cheddar. Simple. Easy.

Under 10 g of carbs.

PECAN-TOPPED SPINACH SALAD

INGREDIENTS

• 1/4 cup chopped pecans
• 1 (6-ounce/170 g) package ready-to-eat baby spinach or fresh from the garden
• 1 tablespoon crumbled goat cheese (optional)

INSTRUCTIONS

1. In a small skillet over medium heat, toast pecans, stirring occasionally.
2. In a salad bowl, place the spinach. Sprinkle with toasted pecans.

Notes

Top with some crumbled goat cheese.

Nutritional Information of original

Amount Per Serving % Daily Value *

Calories 74

Calories from Fat 57

Total Fat 6.3g 10 %

Saturated Fat 0.7g 4 %

Trans Fat 0.0g 0 %

Protein 1.8g 4 %

Amount Per Serving % Daily Value *

Cholesterol 1.3mg 0 %

Sodium 94mg 4 %

Total Carbohydrates 4.0g 1 %

Dietary Fibre 1.6g 6 %

Sugars 1.5g 0 %

Adapted from https://www.everydaydiabeticrecipes.com/Green-Salads/Pecan-Topped-Spinach-Salad-7313?fbclid=IwAR0pdf_a-yfyQ70dIqq5sYBW8XCxRbCXOco3_ITiNGgP68N88jHuuSUlOfw

POPEYE’S FAVOURITE SALAD

INGREDIENTS

• 4 cups fresh spinach, washed, torn and stems discarded
• 1 hard-boiled egg, chopped
• 2 tablespoons tree nut bits
• 1 cup fresh sliced mushrooms
• 1/2 cup fat-free French dressing
• 1 tablespoon finely chopped onion
• 1/2 teaspoon Worcestershire sauce

INSTRUCTIONS

1. In a medium bowl, combine spinach, chopped egg, tree nut bits, and mushrooms.
2. In a small bowl, combine French dressing, onion and Worcestershire sauce. Add to spinach mixture. Toss well to coat. Cover and refrigerate until ready to serve.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 88

Calories from Fat 21

Total Fat 2.4g 4 %

Saturated Fat 0.7g 4 %

Trans Fat 0.0g 0 %

Protein 4.6g 9 %

Amount Per Serving % Daily Value *

Cholesterol 49mg 16 %

Sodium 410mg 17 %

Total Carbohydrates 13g 4 %

Dietary Fibre 1.9g 8 %

Sugars 6.1g

Adapted from https://www.everydaydiabeticrecipes.com/Green-Salads/Popeyes-Favorite-Salad?fbclid=IwAR1AfeUtVtqnw6XPbqbNpgVBI_gnjEfKZzuxO0v5CDwIJ_Ipjp6oawDLHls

SALMON AND SPINACH SALAD WITH AVOCADO

INGREDIENTS

• 2 salmon fillets (4 ounces/ 115 g each)
• 1/4 teaspoon ginger
• 1/8 teaspoon pepper
• 1 teaspoon olive oil
• 4 cups fresh baby spinach
• 2 tablespoons balsamic vinaigrette
• 1/2 medium ripe avocado, peeled and cubed
• 2 tablespoons dried cranberries
• 2 tablespoons sunflower kernels or pumpkin seeds
• 2 tablespoons chopped walnuts, toasted, optional (NB 1)

INSTRUCTIONS

1. Sprinkle salmon with ginger and pepper. In a stoneware fry pan, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.
2. In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

NB 1

To toast nuts, bake in a shallow pan in a 350°F/180°C oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts or original

1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fibre), 23g protein.

Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Adapted from https://www.tasteofhome.com/recipes/salmon-spinach-salad-with-avocado/?fbclid=IwAR2qU0UjUUKoyoJ5vDPb2qKeoJMR6TAgxXdJ1lJrPWu6J7qytI2hUlMjZpA

http://www.findtex.com.au/recipes/find-tex-originals/fish-asparagus-cherry-tomato-rocotta-frittata/

BROWN DERBY COBB SALAD

INGREDIENTS

• 2 1/2 cups shredded iceberg lettuce
• 1 cup chopped cooked omega-3 chicken breast
• 1 hard-boiled egg, coarsely chopped
• 1 tablespoon crushed tree nuts
• 1 avocado, peeled, pitted, and coarsely chopped
• 1 tomato, coarsely chopped
• 1 tablespoon crumbled blue cheese
• 2 tablespoons light ranch dressing

INSTRUCTIONS

1. Arrange lettuce on two plates. Evenly divide chicken, egg, nuts, avocado, and tomato in rows on top of lettuce. Sprinkle blue cheese over top.
2. Drizzle with ranch dressing and serve.

Notes

Did you know that avocados are high in “healthy” monounsaturated fats? These fats are good for lowering your cholesterol! However, if you’re trying to lose or maintain your weight, you may want to use less avocado in your salad.
Nutritional Information

Servings Per Recipe: 2

Amount Per Serving % Daily Value *

Calories 392

Calories from Fat 215

Total Fat 24g 37 %

Saturated Fat 4.9g 25 %

Trans Fat 0.0g 0 %

Protein 31g 61 %

Amount Per Serving % Daily Value *

Cholesterol 161mg 54 %

Sodium 416mg 17 %

Total Carbohydrates 17g 6 %

Dietary Fibre 8.5g 34 %

Sugars 4.5g 0 %

Adapted from https://www.everydaydiabeticrecipes.com/Green-Salads/Brown-Derby-Cobb-Salad?fbclid=IwAR1eK9WqTVpyoBYDLlmaVnRm8DeC9ob0nmnCRvxqJkVOlMGEymrlfmDW8nQ

HOME GROWN SALAD

INGREDIENTS

• Home grown Tromboncino (zucchini),
• home grown shallot,
• home grown French sorrel,
• home grown lemongrass
• home pickled garlic,
• home-made chilli powder find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• home grown lime juice.

INSTRUCTIONS

1. Combine all ingredients.

TANGY CUCUMBER AND AVOCADO SALAD

INGREDIENTS

• 2 medium cucumbers, cubed
• 2 avocados, cubed
• 4 tablespoons chopped fresh cilantro
• 1 clove garlic, minced
• 2 tablespoons minced green onions (optional)
• 1/4 teaspoon ginger
• black pepper to taste
• 1/4 large lemon
• 1 lime

INSTRUCTIONS

1. In a large bowl, combine cucumbers, avocados, and cilantro. Stir in garlic, onions, salt, and pepper. Squeeze lemon and lime over the top, and toss. Cover, and refrigerate at least 30 minutes.

Nutrition of original

Per Serving: 186 calories; 14.9 g fat; 15.5 g carbohydrates; 3.1 g protein; 0 mg cholesterol; 157 mg sodium.

Adapted from https://www.allrecipes.com/recipe/85881/tangy-cucumber-and-avocado-salad/?lnkid=ussfac&utm_medium=social&utm_content=20200216&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR0azox02IbJbgDlJkEbSH10Ygd0uznKOmSpARo_SGBU9u9PGIYohDfbzKY

MEXICAN COLESLAW

INGREDIENTS

• 1 head cabbage, shredded
• 5 Roma (plum) tomatoes, diced
• 1/4 red onion, diced, or more to taste
• 5 Roma (plum) tomatoes, diced
• 1/4 cup pickled jalapeno slices, diced and juice reserved
• 1/4 cup chopped fresh cilantro, or to taste
• 7 tablespoons lime juice
• 3 tablespoons red wine vinegar
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ginger
• 1/8 teaspoon cayenne pepper, or more to taste

INSTRUCTIONS

1. Combine cabbage, tomatoes, red onion, jalapeno slices, 2 tablespoons juice from jalapenos, cilantro, lime juice, vinegar, chili powder, black pepper, ginger, and cayenne pepper in a bowl; refrigerate for flavours to blend, 1 to 2 hours.

Adapted from https://www.allrecipes.com/recipe/240458/pico-de-gallo-with-cabbage-mexican-coleslaw/?lnkid=ussfac&utm_medium=social&utm_content=20200208&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR3OqNTsIl2yk8nNg0MwbpJgHRvbeeWJ9hAyvINmc0qwdg0NSnStQZpIICM

RED CABBAGE SLAW

INGREDIENTS

• 1 small head red cabbage, thinly sliced and chopped
• 1/2 cup grated carrot
• 1/2 cup mayonnaise
• 1/4 cup dried cranberries (optional)
• 1/4 cup chopped walnuts
• 1 tablespoon milk, or more as needed
• 1 tablespoon apple cider vinegar

INSTRUCTIONS

1. Combine cabbage, carrot, mayonnaise, cranberries, walnuts, milk, cider vinegar, and sugar in a bowl; stir well. Cover and refrigerate until chilled, about 4 hours.

Nutrition Facts

Per Serving: 216 calories; 18 g fat; 14.1 g carbohydrates; 2.4 g protein; 7 mg cholesterol; 137 mg sodium

Nutritional Information

Red Cabbage Slaw

Servings Per Recipe: 6
Amount Per Serving
Calories: 216 % Daily Value *

Total Fat: 18g 28 %

Saturated Fat: 3.0g

Cholesterol: 7mg 2 %

Sodium: 137mg 5 %

Potassium: 288mg 8 %

Total Carbohydrates: 14.1g 5 %

Dietary Fibre: 2.8g 11 %

Protein: 2.4g 5 %

Sugars: 8g

Vitamin A: 2643IU

Vitamin C: 54mg

Calcium: 55mg

Iron: 1mg

Thiamin: 0mg

Niacin: 1mg

Vitamin B6: 0mg

Magnesium: 25mg

Folate: 25mcg

*Percent Daily Values are based on a 2,000 calorie diet.

Adapted from https://www.allrecipes.com/recipe/231542/red-cabbage-slaw/?lnkid=ussfac&utm_medium=social&utm_content=20200130&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR0ncbX15sSfA_eCvE3MQtlTaltFPm0o9czAig9cHxIQVrbg5SIEQxDXDqU

TEN MINUTE TACO

Ingredients

• 1 tsp Olive oil
• 1lb/ 450 g grass fed ground beef
• 2 tbsp. taco seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR32kPLjMrdz_jkyWPw7RG13LOof-vFdz7axMl21id_TFtgaOCr1FThxd90
• 8 cups romaine lettuce chopped
• 1 cup cherry tomatoes halved
• 1 cup shredded cheddar cheese
• 2 avocados, sliced
• 1/2 red onion, sliced
• 1/4 cup sour cream
• 1/3 cup salsa sugar free

Instructions

1. Heat oil in a fry pan over medium high heat. Add the ground beef and cook until browned, about 7-10 minutes. Add the taco seasoning and stir to combine.
2. Combine the remaining ingredients in a large bowl. Add the ground beef and toss.

Adapted from https://completelyketo.com/harlan-kilstein-completely-keto-ten-minute-tacos/?fbclid=IwAR1hBmeRNMCKnKLHJTG-LlhWY0oJb7WXhWTQMv30CvAWTjK3asy9uV-2TII

SUMMER GARDEN SALAD

INGREDIENTS

• 4 cucumbers, chopped
• 1 cup cherry tomatoes, chopped
• 2 cloves garlic, minced
• 1 yellow bell pepper, chopped
• 10 oz/290 gms radishes, sliced thin
• 1 red onion, diced very small
• 2 romaine lettuce hearts, chopped coarse
• 1/3 cup apple cider vinegar
• 1/4 cup extra virgin olive oil
• 1/2 cup chopped fresh parsley
• Ginger & pepper to taste

INSTRUCTIONS

1. Whisk vinegar, oil, garlic, ginger, pepper, and parsley.
2. Very gently toss all chopped vegetables in a bowl with vinegar mixture.
3. Let sit 10 minutes, and serve

Adapted from https://cleanfoodcrush.com/garden-detox-salad/?fbclid=IwAR0LsoYVh19s3_4u0UuVumyxxWpA-72A5m36Q0Q6SRMep_bdA8ZUA1DmtvU

MEDITERRANEAN SALAD

INGREDIENTS

• ½ head of lettuce (green leaf, red leaf or romaine) cut in half then crosswise into thin strips
• ½ cucumber, chopped (optional to seed or peel)
• ½ cup chopped tomatoes
• 1 15.5 oz can chickpeas (garbanzo beans), no salt added, drained and rinsed or dried and soaked overnight.
• ½ red onion, finely sliced
• ½ cup crumbled fat-free or low-fat feta or shredded Parmesan
• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine or cider vinegar
• ½ teaspoon garlic powder
• ½ teaspoon black pepper

INSTRUCTIONS

1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese, and onion. In a small bowl whisk olive oil, vinegar, garlic powder, and pepper. Pour dressing over salad mixture and toss and serve.

Adapted from https://www.upwellbeing.com/recipes/mediterranean-salad/?fbclid=IwAR3gWkU_Limdb1J6dog7w9p5Jp6lEyYI8xECwcGlYJ1VPDlbihMJRDb9C5o

TUNA, AVOCADO SALAD

INGREDIENTS

• 2-3 big handfuls of baby arugula
• 1-2 tsp organic extra virgin olive oil
• 1 fresh lemon, squeezed
• touch of ginger + fresh ground pepper

Add on whatever you can find:

• wild caught tuna steamed and flacked
• sliced avocado
• cherry tomatoes, halved
• crisp cucumber, sliced
• red onion, sliced
• olives

INSTRUCTIONS

1. How to: Toss those ingredients in a big bowl together, then add whatever you can find!

Adapted from https://cleanfoodcrush.com/arugula-tuna-avocado-salad-clean-eating/?fbclid=IwAR1E4Hbr6-KMYXyzRshWRxVpgCeuPX6H5qfEes1YQcoxlIlbbBoV5L0YurY

AVOCADO & ENGLISH SALAD

INGREDIENTS:
1/2 of an English cucumber
2 Roma tomatoes
1/4 red onion
1 1/2 – 2 avocados
1 cup cilantro leaves (without stems)
juice from 1 lime (or juice from 1/2 lemon)
1 tablespoon olive oil
1 teaspoon ginger
freshly ground black pepper to taste
grated parmesan cheese (optional)

INSTRUCTIONS:
1.Cut the cucumber in half, lengthwise, and slice into bite sized pieces. Add to a large bowl.

2. Chop the tomatoes into bite sized pieces and add to the bowl.
3. Slice the onion into thin half circle pieces and add to the bowl.
4. Chop the avocados into bite sized pieces and add to the bowl.
5. Add the remaining ingredients.
6. Gently toss, or stir, to mix. If desired, garnish with parmesan cheese. Makes 4 servings.

Nutritional info with 3 tablespoons grated parmesan:
200.13 calories ~ 47.25 grams fat ~ 6.43 grams net carbs ~ 8.36 grams protein

Nutritional info without cheese:
128.13 calories ~ 42.45 grams fat ~ 4.13 grams net carbs ~ 3.56 grams protein

Adapted from https://carriekitchencreations.blogspot.com/2019/02/fresh-avocado-cucumber-salad-keto.html?fbclid=IwAR3cEni_0WdIMn_KaRlMSHKriHGvqjxA5mBPHO5q6SCnFsU9Fc9Byso4aeU

AVOCADO AND TUNA SALAD

INGREDIENTS

• 15oz/ 425 gtuna in spring water, drained and flaked(3 small cans) (or fresh steamed tuna if possible.)
• 1English cucumbersliced
• 2large or 3 medium avocadospeeled, pitted & sliced
• 1small/medium red onionthinly sliced
• 1/4 cup cilantro (1/2 of a small bunch)
• 2Tbsp lemon juicefreshly squeezed
• 2Tbsp extra virgin olive oil
• 1tsp ginger or to taste
• 1/8tsp black pepper

INSTRUCTIONS

1. In a large salad bowl, combine sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and 1/4 cup cilantro
2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp ginger and 1/8 tsp black pepper (or season to taste). Toss to combine and serve.

Nutrition Facts of original

Avocado Tuna Salad Recipe

Amount Per Serving

Calories 304 Calories from Fat 180

% Daily Value*

Fat 20g 31%

Saturated Fat 3g 19%

Cholesterol 12mg 4%

Sodium 645mg 28%

Potassium 571mg 16%

Carbohydrates 9g 3%

Fibre 5g 21%

Sugar 2g 2%

Protein 22g 44%

Vitamin A 250IU 5%

Vitamin C 11.6mg 14%

Calcium 29mg 3%

Iron 1.5mg 8%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://natashaskitchen.com/avocado-tuna-salad-recipe/?fbclid=IwAR0iIgYxW_Nyd8MfzXTOCVBP-3twtq8CIeZZAibX5ooxWh1nUItQVDegkic

http://www.findtex.com.au/recipes/find-tex-originals/texs-tuna-salad/

CAULIFLOWER-POTATO SALAD WITH HORSERADISH DRESSING

INGREDIENTS

• 566 g small new red and/or purple potatoes, halved or quartered
• 4 cups small cauliflower florets
• ½ cup nonfat plain Greek yogurt
• ¼ cup light mayonnaise
• 1 tablespoon whole-grain mustard
• 2 teaspoons prepared horseradish dressing
• 2 teaspoons red-wine vinegar
• ¼ teaspoon ginger
• ¼ teaspoon ground pepper, plus more for garnish
• 1 cup chopped red bell pepper
• ½ cup sliced green onions

INSTRUCTIONS

1. Place potatoes in a large pot with water to cover. Bring to a boil and cook for 6 minutes. Add cauliflower; cook until the vegetables are tender, about 4 minutes more. Drain, rinse with cold water to cool and drain again.
2. Combine yogurt, mayonnaise, mustard, horseradish, vinegar, ginger and pepper in a very large bowl. Add the cooked vegetables, bell pepper and green onions and toss to coat. Top with freshly ground black pepper, if desired.

Nutrition information

Serving size: 1 cup

Per serving: 100 calories; 2 g fat (0 g sat); 3 g fiber; 17 g carbohydrates; 4 g protein; 3 mg cholesterol; 3 g sugars; 166 mg sodium;

Carbohydrate Servings: 1

Exchanges: 1 starch, ½ vegetable

Adapted from http://www.eatingwell.com/recipe/263975/cauliflower-potato-salad-with-horseradish-dressing/?fbclid=IwAR1omf1bN0A_R30ByxiH-V1UWACv4Y54GmuJdBG6UEw9dmObSqPtn5BV0QY

CELERY, RADDISH AND HERB SALAD

INGREDIENTS

1 large bunch celery, with leaves (about 2 pounds/ 1 kg)
3 large or 4 medium radishes
2 tablespoons lightly packed fresh Italian parsley leaves
2 tablespoons lightly packed fresh mint leaves
1 ½ tablespoons extra-virgin olive oil
½ small lemon
1/8 teaspoon freshly ground black pepper
1 ounce Parmesan cheese

INSTRUCTIONS

1. Remove the 6 or 7 outermost dark green celery stalks and reserve for another use. Cut the core away from the remaining paler, leafy stalks. Slice them thinly on the bias, only coarsely chopping the leaves, and place the sliced stalks and leaves in a large bowl.
2. Slice the radishes thinly and add them to the bowl along with the parsley. Tear any larger mint leaves in half and add the mint to the bowl.
3. Drizzle with the oil, the juice of the lemon (about 1 tablespoon) and pepper and toss to combine.
4. Shave the Parmesan cheese with a vegetable peeler into thin, wide strips. Serve the salad garnished with the Parmesan shavings.

Serving size: 1 cup salad and about 5 Parmesan shavings

Calories 90; Total Fat 7g (Sat Fat 2g, Mono Fat 4.6g, Poly Fat 0.6g); Protein 3g; Carb 4g; Fibre 2g; Cholesterol 5mg; Sodium 340mg

Excellent Source of: Vitamin K

Good Source of: Calcium, Folate, Vitamin A, Vitamin C

Adapted from http://www.elliekrieger.com/recipe/celery-radish-and-herb-salad/?fbclid=IwAR0LsAfrDVnYjK0nWpmITbKcVDOMBtFacKO27Gam3RGBw7M9gt0p9DK8XvE

MEXICAN CHICKEN SALAD

INGREDIENTS

• 120g omega-3 chicken breast, cooked
• 2 cups baby spinach
• 1/4 avocado, sliced

TOMATO SALSA

• 2 medium tomatoes, finely diced
• 1/2 small red onion, finely diced
• 1 clove of garlic, crushed
• 1 tbsp. fresh coriander, chopped
• Juice from 1/2 a lime
• 1/4 tsp. ground cumin
• 1/4 tsp. ground coriander powder
• Ginger, pepper and fresh chilli to taste

INSTRUCTIONS

1. Mix all ingredients for tomato salsa together in a bowl.
2. To serve place chicken, avocado and salsa over bed of spinach and allow juices from salsa to dress leaves and chicken.

Serves1

Calories390

Fat18g

Protein42g

Carbs10g

Fibre8g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/1015/Mexican-Chicken-Salad?fbclid=IwAR21n-L0tarN4er7tI6KiT6Ornduyt0DtESKOo-hkbKlYIG3RceK9jNiXsY

MARINATED CUCUMBER, ONIONS AND TOMATOES

INGREDIENTS

3 medium cucumbers, peeled and sliced 1 cm thick
1 medium onion, sliced and separated into rings
3 medium tomatoes, cut into wedges
1/2 cup vinegar
1 cup water
2 teaspoons ginger
1 teaspoon fresh coarse ground black pepper
1/4 cup olive oil

INSTRUCTIONS

1. Combine ingredients in a large bowl and mix well.
2. Refrigerate at least 2 hours before serving.

Adapted from https://www.facebook.com/MyFoodiesRecipes/photos/a.232968730173564/264344047036032/?type=3&theater

SALSA

total carbs 9.8 g

INGREDIENCE

• 2 cloves garlic, peeled
• 5 ounce/ 410 g can diced fire roasted tomatoes
• 4 ounce / 110 g can of fire roasted diced green chilies
• juice of 1 or 2 limes (to taste)
• 2 Tbsp extra virgin olive oil
• 1 tsp sherry vinegar (more to taste)
• 1/2 cup minced colourful bell peppers
• 1 red or green jalapeno, minced (seeds and all)
• 1/4 cup minced red onion
• 1/3 cup finely chopped cilantro
• ginger and freshly cracked black pepper to taste

INSTRUCTIONS

1. With the motor going, drop the two cloves of garlic into the food processor and let go until completely minced. Turn the machine off and add the can of tomatoes and the can of chilies, without draining, to the processor. Pulse until everything is broken down but still has some texture. This is a matter of personal preference, if you like it smoother, pulse a few more times. Remove the salsa to a bowl and stir in the lime juice, olive oil, and vinegar.
2. Stir in the minced peppers, onion, and cilantro and season with ginger and pepper to taste. Adjust any of the ingredients to suit yourself. Cover and refrigerate for at least an hour before serving.

Adapted from https://theviewfromgreatisland.com/better-than-restaurant-salsa-recipe/?fbclid=IwAR2hCCnNK8hL3yyKEdYWuFA98qR-d554wU7fjMZKJA6BQEcpewaPa8z3WyA

GREENS AND BEAN SALAD

INGREDIENTS

• 1 cup mustard greens, finely chopped
• 1 cup spring mix lettuce
• ½ cup chick peas, canned
• ½ cup cannellini beans, canned
• ½ cup kidney beans, canned
• 1/3 cup red onion, minced
• ¼ cup feta cheese, crumbled
• Optional: ½ cup apple, chopped
• ¼ cup extra virgin olive oil
• juice of ½ of a lemon
• 2 Tbsp red wine vinegar
• 1 clove garlic, pressed
• ½ tsp dried oregano (or 1 tsp fresh, chopped)
• ½ tsp Dijon mustard

INSTRUCTIONS

1. In a medium bowl, combine mustard greens, spring mix, beans, red onion and feta and apple pieces, if using.
2. In a separate bowl, combine olive oil, lemon juice, red wine vinegar, garlic, oregano and mustard. Whisk together until well combined.
3. Pour dressing over salad, toss well to coat, and enjoy!

Adapted from https://www.mediterraneanliving.com/recipe-items/super-spring-detox-salad/?fbclid=IwAR1jvPciG0Vu0Eznrc2LE2FrRdwDItzdnD30vTSJwlDhYfomqwTeBAukDTQ

GREEK STYLE BEAN SALAD

INGREDIENTS
corn (optional)
red kidney beans cooked from scratch
Salad mix of pinto beans, black eye beans and chick peas
cherry tomatoes
red capsicum
onion
cucumbers
Fetta cheese

Simple dressing of lemon juice and crushed garlic

http://www.findtex.com.au/uncategorised/mediterranean/

SALAD FOR ONE – SPINACH WITH TAHINI DRESSING

INGREDIENTS

• Handful of baby spinach leaves (at least 50 grams)
• 1 small carrot, julienned or grated
• 1/4 cup red cabbage, finely shredded
• 2 teaspoons sesame seeds, pine nuts or pecans, toasted
• 1 heaped tablespoon of tahini dressing (see recipe below)

Tahini Dressing

• 1 tablespoon tahini
• 1 tablespoon fresh lemon juice
• 1 tablespoon water
• 1 clove garlic, crushed

INSTRUCTIONS

1. Add spinach leaves, carrot, red cabbage and tahini dressing to serving bowl.  Mix well to combine.  Sprinkle with sesame seeds, pine nuts or pecans just before serving.

To make the tahini dressing:

2. Place tahini in a medium sized bowl
3. Add lemon juice to tahini slowly as you mix with a spoon or whisk
4. Add the water in the same way, then stir through the garlic.
5. Store in the fridge – will keep for up to 3 weeks
6. This tahini dressing can also be used on steamed veggies like broccoli or green beans.

Nutrition Information (per serve)

Energy	1066 kJ (255 calories)
Protein	8g
Total Fat	16g
Carbohydrates	11g
Saturated Fat	2g
Sugars	10g
Dietary Fibre	13g
Sodium	82mg

Adapted from https://daa.asn.au/recipes/salad-for-one-spinach-and-tahini-slaw/?fbclid=IwAR0uYTSEo5on9_ibSZmndNZRKCg64MhoyQaUIl5XME93RquN4ONn6GeMn58

CHICKEN SALAD BOWL

INGREDIENTS

• 1/2 cup quinoa
• 3 tsp. extra-virgin olive oil, divided
• 8 oz. boneless, skinless chicken breasts
• 1/2 tsp. ginger, divided
• freshly ground black pepper to taste
• 1 cup drained and rinsed low-sodium black beans
• 1/4 cup chopped red onion
• 1 cup chopped zucchini
• 1 tomato, chopped
• 1 cup lettuce and salad greens
• 1 tsp. garlic powder
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 1/4 cup chopped cilantro
• 1/2 avocado, diced

INSTRUCTIONS

1. In a small pot, add the quinoa and 1 cup water. Bring to a boil over high heat, cover, then reduce heat to low. Cook for 15 minutes, or until all the water has been absorbed. Remove from heat and let sit covered for 10 minutes.
2. Meanwhile, in a large stoneware fry pan, heat 1 tsp. of oil over medium-high heat. Season the chicken breasts with 1/4 tsp. ginger and pepper.
3. Cook the chicken breast for 10 minutes. Flip to other side and continue to cook for an additional 10 minutes, until the juices run clear. Remove from the pan and set aside.
4. Add the remaining 2 tsp. oil to the fry pan and heat over medium-high heat. Add the beans and cook for 2–3 minutes, until heated through. Add the onion and zucchini and cook for 3 more minutes, until beginning to soften.
5. Add the tomato, garlic powder, cumin, chili powder, and remaining 1/4 tsp. ginger. Cook until heated through, stirring to combine.
6. Stir in the quinoa. Add the lettuce and salad greens. Serve, topped with cilantro and avocado.

Nutrition info Calories: 284; Total fat: 10 g; Saturated fat: 2 g; Cholesterol: 45 mg; Sodium: 483 mg; Carbs: 29 g; Fibre: 8 g; Sugar: 1 g; Protein: 21 g

 

Adapted from

https://www.healthline.com/health/diabetes/fall-recipes-for-diabetes?slot_pos=article_1&utm_source=Sailthru&fbclid=IwAR3QWZi-YnckWBzJJCWIfHXT3NLe1uII0o0RPl6jCv19gsIycF61mW97muY#6

KALE CUCUMBER TABBOULEH

INGREDIENTS

• 3/4 cup Red Bulgur
• 3/4 cup boiling water
• 3 cups tomatoes, chopped
• 5 green onions, green parts chopped
• 1/2 English cucumber, chopped {about 2 1/2 cups}
• 1/3 cup fresh mint, chopped
• 2 cups fresh parsley, coarsely chopped
• 5 oz. kale, stems trimmed depending on the variety you use and chopped
• 1/4 cup lemon juice
• 1/4 cup extra virgin olive oil
• Ginger and pepper to taste

INSTRUCTIONS

1. Combine the bulgur and boiling water and let soak for 1 hour. Drain well and squeeze out any excess water.
2. In a large salad or mixing bowl combine the tomatoes, green onion, cucumber, mint, parsley, kale and bulgur and toss to combine.
3. Add the lemon juice and toss the salad. Refrigerate for 1 hour and then when ready to serve add the olive oil, ginger and pepper and toss to combine. Enjoy!

Adapted from https://www.acedarspoon.com/kale-cucumber-tabbouleh/?fbclid=IwAR2B-wL8NLl8Wh1yej5HGv0AzbHqDGA6Q0Mar7GrHzwl5-7gIXlRM6RwkQo

QUINOA & FETTA TABBOULEH

INGREDIENTS

• 5 cups red or white quinoa uncooked
• 1 Lebanese cucumber
• 2 Roma tomatoes, seeds removed
• ½ a red onion
• ½ cup parsley
• ½ cup mint
• 100 g firm reduced fat fetta
• Juice of ½ a lemon
• 1 Tablespoon extra-virgin olive oil

INSTRUCTIONS

1. Cook quinoa by desired method. Set aside to cool.
2. Dice cucumber, tomato and red onion.
3. Roughly chop herbs.
4. Cut feta into small cubes, similar size to diced vegetables.
5. Combine all in a salad bowl and add lemon juice and olive oil.

Nutrition Information (per serve)

Energy	577 kJ (138 calories)
Protein	7g
Total Fat	6g
Carbohydrates	10g
Saturated Fat	2g
Sugars	3g
Dietary Fibre	3g
Sodium	200mg

Adapted from https://daa.asn.au/recipes/quinoa-fetta-tabbouleh/?fbclid=IwAR10_ht89L8EZ90u42aw-tyVTgcOq_gVtHN0SfnJZUulANs5jwJj6-EYcRw

WALNUT-KALE CAESAR SALAD

Ingredients

For the Salad:

• 2 small bunches Tuscan kale (also called black or lacinato kale), stems and centre ribs removed, and sliced crosswise into thin ribbons, 6 to 8 cups
• 2 small bunches arugula (rocket), large stems removed, 6 cups
• 1 small head radicchio (red cabbage), thinly sliced, 2 cups

For the Vinaigrette:

• 1/2 cup walnuts, lightly toasted
• 8 anchovy fillets, coarsely chopped
• 2 tablespoons Dijon mustard
• 1 tablespoon dried oregano
• 1 clove garlic, coarsely chopped
• 3 to 6 tablespoons freshly squeezed lemon juice
• 1/2 cup extra virgin olive oil
• 1/4 cup grated Parmesan cheese
• 1 teaspoon freshly ground black pepper
• 1 teaspoon red chili pepper hot sauce (optional)
• 1 cup toasted walnuts, for garnish
• 1/2 cup Parmesan cheese shavings, for garnish

INSTRUCTIONS

1. Combine the kale leaves with enough arugula to make the ratio of kale to arugula approximately 1:1. Toss in a handful or two of radicchio, enough to contrast with the dark green of the kale and provide nice accents of colour and flavour.  Set the greens aside while you make the vinaigrette.
2. To make the vinaigrette, put the walnuts, anchovies, mustard, oregano, garlic, and juice of one lemon (about 3 tablespoons) in a blender jar. Pulse in quick bursts, scraping the sides of the blender with a spatula to redistribute the ingredients and allow them to combine and blend uniformly.  When no large chunks remain, begin to drizzle in the olive oil, stopping occasionally to move the ingredients around with a spatula.  After the olive oil has been added, adjust the thickness with water, 1 tablespoon at a time, if necessary. Stir in the cheese and season to taste with additional lemon juice, pepper, and red chili pepper hot sauce, if desired.
3. Spoon half of the dressing over the salad and toss very well.  (The dressing will be thick and need lots of tossing to coat the leaves; feel free to use your hands.)  Let the salad sit for 10 minutes or so, then serve topped with the toasted walnuts and shavings of Parmesan cheese.

Calories 450 cal

Total Fat 41 g

Polyunsaturated Fat 17 g

Cholesterol 10 mg

Sodium 970 mg

Carbohydrates 14 g

Dietary Fibre 4 g

Protein 13 g

Adapted from https://walnuts.org/recipe/walnut-kale-caesar-salad/

CUCUMBER SALSA

INGREDIENTS
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalapeño  pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c Greek natural yoghurt
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin

INSTRUCTIONS

1. In a small bowl, combine the first seven ingredients. In another bowl, combine the yoghurt, lemon juice, lime juice and cumin.
2. Pour over cucumber mixture and toss gently to coat.
3. Serve immediately as a side dish.

GRILLED CHICKEN SALAD

INGREDIENTS

1 cup diced broccoli florets
½ lettuce head chopped

Any other in season salad vegetables.
1/4th cup shredded cheddar
2 thinly sliced boneless skinless omega-3 chicken breasts grilled and cooled.

¼ cup almond nuts.

INSTRUCTIONS

1. Mix all salad ingredients.
2. Place the chicken on top of the salad mix
3. Sprinkle almond nuts on top.
4. Serve.

CARROT NOODLES AND PEANUT SALAD

INGREDIENTS

• ½ kg carrots, trimmed
• 2 tablespoons unrefined peanut oil or olive oil
• 2 tablespoons natural peanut butter
• 1 tablespoon lime juice
• 1 tablespoon reduced-sodium tamari NB1
• 1 tablespoon water
• 2 tablespoons chopped fresh herbs, such as mint, basil and/or cilantro
• 1 tablespoon chopped unsalted roasted peanuts

INSTRUCTIONS

1. Using a vegetable peeler or spiralizer, cut carrots lengthwise into long thin strands or strips.
2. Whisk oil, peanut butter, lime juice, tamari and water in a large bowl. Add the carrots and gently toss to coat. Serve sprinkled with herbs and peanuts.

Nutrition information

Serving size: 1 cup

Per serving: 165 calories; 12 g fat(2 g sat); 3 g fibre; 13 g carbohydrates; 4 g protein; 30 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 16,937 IU vitamin A; 7 mg vitamin C; 42 mg calcium; 1 mg iron; 287 mg sodium; 391 mg potassium

Adapted from http://www.eatingwell.com/recipe/262748/carrot-peanut-noodle-salad/

NB1 Soy Sauce and Tamari – What Is The Difference

It is no wonder that both sauces look so similar.  Soy sauce and tamari are both sauces made by fermenting usually some combination of wheat and soy. Technically they are both soy sauces as they contain soy. But while soy sauce always contains wheat, tamari contains less wheat, if any.

Tamari is a bit thicker and darker in colour than its Chinese counterpart. Flavour wise, it is smoother and less salty than soy sauce.

https://www.reluctantgourmet.com/soy-sauce-and-tamari-what-is-the-difference/

GREEK BEAN SALAD

INGREDIENTS

• Water
• ½ kg green beans, trimmed
• Ginger and pepper, to taste
• Crushed red pepper flakes, optional, to taste
• Quality crumbled feta cheese, to taste
• 2 tbsp (or more to your liking) pitted olives, chopped

For dressing 

• 2 tbsp extra virgin olive oil
• 2 tbsp freshly squeezed lemon juice
• 1 to 2 garlic cloves, minced
• 2 tbsp chopped fresh dill
• 1/2 tsp sweet paprika
• ginger and pepper, to taste

INSTRUCTIONS

1. Prepare dressing. In a small bowl, whisk together extra virgin olive oil, lemon juice, garlic, fresh dill, Spanish paprika, pinch of ginger and pepper. Set aside for now.
2. Bring a large pot with water to a boil. Add green beans. Cook for 5 minutes, then, keep the pot of boiling water going, but using tongs, transfer green beans to an ice bath (a bowl of ice and ice cold water) for 5 minutes. Return beans to boiling water to finish cooking until tender, about 10 more minutes or so.  Drain well.
3. Transfer warm beans to a mixing bowl. Toss with a little ginger and pepper. Give the dressing a quick stir to combine well, then pour over the green beans. Toss again to coat.
4. Transfer to a serving platter. Sprinkle crushed pepper flakes and crumbled feta. Top with chopped olives. Serve at room temperature.

Adapted from https://www.themediterraneandish.com/greek-green-bean-salad-recipe/

BALELA SALAD

INGREDIENTS

• 3 1/2 cups cooked chickpeas (or 2 15-ounce cans chickpeas, drained and rinsed)
• 1/2 green bell pepper cored and chopped
• 1 jalapeno, finely chopped (optional)
• 2 1/2 cups grape tomatoes (or cherry tomatoes), slice in halves if you like, or leave whole
• 3-5 green onions, both white and green parts, chopped
• 1/2 cup sun-dried tomatoes (use ones that have been preserved in jars with olive oil)
• 1/3 cup pitted Kalamata olives
• 1/4 cup pitted green olives
• 1/2 cup freshly chopped parsley leaves
• 1/2 cup freshly chopped mint or basil leaves

For Dressing

• 1/4 cup Greek extra virgin olive oil
• 2 tbsp white wine vinegar
• 2 tbsp lemon juice
• 1 garlic clove minced
• Salt and black pepper, a generous pinch to your taste
• 1 tsp ground sumac
• 1/2 tsp pepper
• 1/4 to 1/2 tsp crushed red pepper (optional)

INSTRUCTIONS

1. In a large bowl, mix together the salad ingredients: chickpeas, vegetables, sun-dried tomatoes, olives, and fresh herbs.
2. In a separate smaller bowl or jar, mix together the dressing ingredients: extra virgin olive oil, white wine vinegar, lemon juice, minced garlic and pepper, and spices.
3. Drizzle the dressing over the salad and mix gently to coat. Leave aside for 30 minutes before serving or cover and refrigerate until ready to serve.
4. When ready to serve, give the salad a quick mix and taste to adjust seasoning if at all needed. Enjoy!

Adapted from  https://www.themediterraneandish.com/balela-salad-recipe/

MARINATED CHICKPEAS

Ingredients

• 2 cans chickpeas rinsed and drained, or 3 cups cooked chickpeas
• ⅔ cup chopped roasted red peppers
• ⅔ cup crumbled your favourite cheese
• ½ cup chopped fresh basil
• ⅓ cup olive oil
• ¼ cup red wine vinegar
• 4 medium cloves garlic pressed or minced
• ½ teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• ½ teaspoon red pepper flakes (scale back significantly if sensitive to spice)

Instructions

1. In a medium serving bowl, combine the chickpeas, red peppers, cheese and basil.
2. In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, pepper and red pepper flakes.
3. Pour the dressing over the chickpeas and stir. Cover the bowl and stick it in the fridge for at least 30 minutes, for best flavour. The salad keeps for up to 5 days in the refrigerator.

Adapted from https://cookieandkate.com/2018/marinated-chickpeas-recipe/

CHICKPEA SALAD

INGREDIENTS

Salad

• Chickpea
• kidney bean
• white bean
• green lentil
• Green vegetable salads
• home-grown figs.

Dressing

• herb infused olive oil
• crushed garlic
• apple cider vinegar

     

RAINBOW SALAD WITH 7 INGREDIENTS

Serves: 2

INGREDIENTS

Salad:

• 1 carrot, grated
• 1 zucchini, grated
• ½ purple cabbage, thinly sliced
• 1 avocado, sliced into cubes
• 1 cup cooked skinless chicken breast, chopped
• 2-3 tbsp. pumpkin seeds
• 2 tbsp. pomegranate seeds

Dressing:

• 2 tbsp tahini paste
• juice of 1 lemon
• ½ tsp turmeric powder
• pinch of ginger

INSTRUCTIONS

1. Add carrot, zucchini, purple cabbage, avocado and chopped chicken breast to a salad bowl.
2. To make dressing, combine all dressing ingredients in a jar and whisk or shake until smooth. Drizzle over salad and toss to combine.
3. Sprinkle with pumpkin seeds and pomegranate seeds.

Adapted from https://www.nib.com.au/the-checkup/healthy-living/post-holiday-healthy-salad-recipe

    

CABBAGE SALAD

INGREDIENTS

3 cups shredded cabbage
1 bunch green onions, finely sliced (green and white parts)
1/2 cup grated carrot
1/2 cup grated cucumber
1 elongated red pepper, cored, seeded, and sliced into thin rounds
1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
Juice from 1 lemon
1/2 teaspoon ginger
Couple turns of freshly ground pepper
1/4 cup toasted sunflower seeds

INSTRUCTIONS

1. Combine cabbage, green onions, carrots, cucumber, and elongated red pepper in large mixing bowl.
2. In a small bowl, whisk together oil, vinegar, lemon juice, ginger, and ground pepper.
3. Toss salad with vinaigrette and allow to marinate for at least 30 minutes in the refrigerator.
4. Add the sunflower seeds, and serve.

Adapted from http://greenbeandelivery.com/healthytimes/recipes/summer-cabbage-salad-with-lemon-balsamic-vinaigrette/

FATTOUSH SALAD

Ingredients

• 2 loaves multigrain pita bread
• Olive oil
• 1/2 tsp sumac, more for later NB1
• ginger and pepper
• 1 heart of Romaine lettuce, chopped
• 1 English cucumber, chopped
• 5 Roma tomatoes, chopped
• 5 green onions (both white and green parts), chopped
• 5 radishes, stems removed, thinly sliced
• 2 cups chopped fresh parsley leaves, stems removed
• 1 cup chopped fresh mint leaves (optional)

Lime-vinaigrette

• 1 1/2 lime, juice of
• 1/3 cup olive oil
• ginger and pepper
• 1 tsp ground sumac
• 1/2 tsp ground cinnamon
• scant 1/4 tsp ground allspice (Check for sugar and salt content)

Instructions

1. Toast the pita bread in your toaster oven until it is crisp but not browned. Heat 3 tbsp. of olive oil in a large pan. Break the pita bread into pieces, and place in the heated oil. Fry briefly until browned, tossing frequently. Add ginger, pepper and 1/2 tsp of sumac. Remove the pita chips from the heat and place on paper towels to drain.
2. In a large mixing bowl, combine the chopped lettuce, cucumber, tomatoes, green onions with the sliced radish and parsley.
3. To make the lime vinaigrette, whisk together the lime juice, olive oil and spices in a small bowl.
4. Dress the salad with the vinaigrette and toss lightly. Finally, add the pita chips, and more sumac if you like, and toss one more time. Transfer to small serving bowls or plates. Enjoy!

https://www.themediterraneandish.com/fattoush-salad/

NB1 Sumac

Sumac is any one of about 35 species of flowering plants in the genus Rhus and related genera, in the family Anacardiaceae. The dried and powdered fruits are used as a spice in Middle Eastern cuisine. Sumacs grow in subtropical and temperate regions throughout the world, especially in East Asia, Africa and North America.

MEXICAN BEAN SALAD
INGREDIENTS
• 1 clove garlic 
• 30 grams’ tomato chopped
• 30 grams’ cooked sweet potato chopped
• 30 grams cooked carrot chopped
• 30 grams of any other green vegetables that you have at hand
• 40 grams’ olive oil 
• 20 grams’ white wine vinegar 
• 800 grams 3 cups dried bean mix soaked overnight and drained.
• 150 grams’ peas, frozen or fresh is better.
• 2 avocados
• Juice of 1 lemon
• 1 sheet of multigrain flatbread for decoration.

INSTRUCTIONS
1. Place garlic into a food processor and chop for 3 seconds on high speed.
2. Add tomato, oil and vinegar and mix.
3. Add the salad ingredients except for the avocado and lemon juice to a serving plate. 
4. Place the avocado and lemon juice in a food processor and on high speed chop into a paste. Place in the middle of the serving plate.
5. Decorate with toasted flatbread cut into cactus shapes. (Toast under the grill or the oven)
Adapted from http://www.recipecommunity.com.au/…/sqwt6tjm-3e3e6-529418-c…

MEXICAN CHICKEN SALAD

INGREDIENTS:

• 120g skinless Omega 3 chicken breast, cooked
• 2 cups baby spinach or lettuce or a mix of greens.
• 1/4 avocado, sliced

TOMATO SALSA

• 2 medium tomatoes, finely diced
• 1/2 small red onion, finely diced
• 1 clove of garlic, crushed
• 1 tbsp. fresh coriander, chopped
• Juice from 1/2 a lime
• 1/4 tsp. ground cumin
• 1/4 tsp. ground coriander powder
• ginger, pepper and fresh chili to taste

INSTRUCTIONS:

1. Mix all ingredients for tomato salsa together in a bowl.
2. To serve place chicken, avocado and salsa over bed of spinach and allow juices from salsa to dress leaves and chicken.

3. Serves1
4. Calories390
5. Fat18g
6. Protein42g
7. Carbs10g
8. Fibre8g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/1015/Mexican-Chicken-Salad

MIXED FRUIT AND VEGETABLE SALAD
Mixed Fruit and Vegetable Salad is flavourful salad. Mixed Fruit and Vegetable Salad is made of different type of fruit, vegetable, and ginger. We can make delicious and healthy salads using all these fruits and vegetable. We can also mix various fruits and vegetable to make them more nutritious. (Just watch the sugar (fructose) in fruit. Some diabetics may use these in moderation.)

Prep Time: 10 minutes
Cook Time: 5 minutes
Yield: 2-3
Skill Level: Easy
INGREDIENTS

Carrot (cut into lengthwise) – one nos.
Celery Stalk – 1 nos.
Apple (cut into cube) – one nos.
Moong Beans Sprout – 1 cup (May not be suitable for all diabetics NB1)
French Beans (cut into lengthwise) – 3/4 cup
Lemon Juice – 1 tbsp.
Finely Chopped Coriander Leaves – 1 tbsp.
Sesame Seed – 1/2 tbsp.
Grated Ginger – 1/2 tbsp.
Black Pepper as per taste –
INSTRUCTIONS:

In a bowl, the carrot, celery, apple, French bean and moong sprouts, mix well.
Add lemon juice, coriander leaves, sesame seed, ginger, and black pepper, toss well.
Transfer into serving bowl.
Serve it chilled.

Via Thadani

NB1 Pre-digested foods refer to the foods that have been pre-digested for us either  by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest.

Sprouting refers to the process of germinating seeds to be  eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms.

http://www.thefitindian.com/sprouts-for-weight-loss/

              

TOMATOES

Love this time of year when the garden is producing lots of fresh vegetable. Tomatoes go with anything.

Fresh tomato picked this morning, ready for a sandwich – it doesn’t need salt or balsamic or any dressing at all. So juicy and yum. You can see the juice oozing into the wooden board.

Tomatoes with onion and mushrooms, I cook this up divide it a freeze for future use.

Tomatoes with kale.

FROM THE GARDEN

Using my own home grown cherry tomatoes, parsley and mint for this meal.

This is a vegetarian plate Middle Eastern style made up of tabbouli, baba ganoush, roast capsicum, roast red onion, and Cherry tomatoes from our plants, and cucumber salad with sumac.

GANOUSH

I baked two eggplant in the oven (you can put them on a chargrill for a smoky flavour if you prefer).

Remove most of the skin.

Mash lightly and add…
2 tablespoons tahini (sesame seed paste)
2 tablespoons olive oil
1 crushed good garlic clove or 2 less good.
3/4 cup good Greek yoghurt
1 teaspoon freshly milled cumin seeds (if already ground use that)
30 grams of almond meal
Juice of 1 lemon.
1 tablespoon freshly chopped mint
Ginger and freshly ground pepper to taste.

Mix through, serve! No need to use a food processor and its best its chunky!

COBB SALAD

INGREDIENTS

• 3 tablespoons white-wine vinegar
• 2 tablespoons finely minced shallot
• 1 tablespoon Dijon mustard
• 1 teaspoon freshly ground pepper
• 1/4 teaspoon ginger
• 3 tablespoons extra-virgin olive oil
• 10 cups mixed salad greens
• 8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)
• 2 large eggs, hard-boiled (see Tip), peeled and chopped
• 2 medium tomatoes, diced
• 1 large cucumber, seeded and sliced
• 1 avocado, diced
• 2 slices cooked bacon, crumbled
• 1/2 cup crumbled blue cheese, (optional)

INSTRUCTIONS

1. Whisk vinegar, shallot, mustard, pepper and ginger in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
2. Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.

Tips: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. To shred the chicken, use two forks to pull it apart into long shreds.

To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.

Nutritional Facts

Servings4

Calories352

Carbohydrates18g

Cholesterol134mg

Dietary Fiber8g

Fat24g

Monounsaturated Fat15g

Potassium788mg

Protein21g

Saturated Fat4g

Sodium445mg

Bonus

Vitamin A (117% daily value)

Vitamin C (27% dv)

Potassium (20% dv)

Folate (18% dv)

Iron (15% dv)

Carbohydrate Servings

1/2

Exchanges

2 vegetable

3 lean meat

3 fat

Adapted from http://www.diabeticconnect.com/diabetic-recipes/general/4400-the-eatingwell-cobb-salad

FRESH BEAN SALAD

SERVINGS 8 (3⁄4 cup each)

CARB. PER SERVING 13 g

PREP 30 minutes CHILL 2 hours

INGREDIENTS

• ½ Kg fresh green beans and/or wax beans
• 11⁄3 cups chopped red sweet pepper (1 large)
• 1 10-ounce bag frozen shelled soybeans (edamame), cooked according to package directions and cooled
• 1⁄2 cup sliced green onions (4)
• 1 large clove garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1⁄2 teaspoon chili powder

INSTRUCTIONS

1. Snip each bean into two pieces. In a microwave-safe dish combine beans and 2 tablespoons water; cover. Microwave on 100 per cent power (high) for 6 to 7 minutes or just until crisp-tender and bright green, stirring once; drain. Rinse well with cold water; drain.

2. In a large bowl toss beans, sweet pepper, edamame, and green onions.

3. For dressing, in a screw-top jar combine garlic, oil, lime juice and chili powder. Cover; shake well. Pour dressing over vegetables; toss to combine. Chill for 2 to 24 hours before serving.

PER SERVING: 111 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 46 mg sodium, 13 g carb. (4 g fibre, 8 g sugars), 5 g pro. Exchanges: 1 vegetable, 0.5 starch, 1 fat.

Adapted from http://www.diabeticlivingonline.in/food/market-fresh-sides-0

WARM BARLEY, MUSHROOM AND CHICKEN SALAD

INGREDIENTS

• 75g (1⁄3 cup) pearl barley NB1
• Extra virgin olive oil cooking spray
• 200g skinless chicken breast fillet, trimmed of fat
• 2 tsp extra virgin olive oil
• 1 leek, halved lengthways, thinly sliced
• 200g mushrooms, sliced
• 1 clove garlic, crushed
• 2 sprigs rosemary, leaves picked
• 1 bunch broccolini, cut into 4cm lengths
• 50g (2 cups) baby kale
• Freshly squeezed juice of ½ lemon
• Freshly ground black pepper, to serve

INSTRUCTIONS

1. Cook barley in a small saucepan of boiling water over a high heat for 20 minutes or until tender. Drain well and set aside.

2. Meanwhile, preheat a chargrill pan on medium-high. Spray both sides of chicken with EVO cooking spray. Add to chargrill and reduce heat to medium. Cook for 4 minutes on each side or until cooked through. Transfer to a plate and set aside.

3. Heat oil in a medium non-stick frying pan over a medium heat. Add leek, mushroom, garlic and rosemary. Cook, stirring occasionally, for 6-7 minutes or until leek softens. Add broccolini and cook for a further 2 minutes.

4. Diagonally slice or shred chicken. Add to pan along with barley and kale. Toss to combine. Divide salad between shallow serving bowls. Sprinkle over lemon juice and pepper. Serve.

Tip: Any green vegetables can be used..

Adapted from http://www.diabeticliving.com.au/recipe/food/warm-barley-mushroom-and-chicken-salad

NB1 Low carbers may prefer to delete this.

GREEK ANTIPASTI

INGREDIENTS

• 1/4 medium head radicchio, thinly sliced
• 1 romaine lettuce head, thinly sliced (outer leaves discarded)
• 1 large tomato, medium-sized cubed
• zucchini, medium-sized cubed
• kalamata olives, pitted
• 1 medium red onion, halved lengthwise and sliced against grain
• roasted red bell peppers
• dried salami or sopressata (or both, why not) – think “slice half moon”

Dressing

• 1 cup extra-virgin olive oil
• 1/2 cup red wine vinegar
• 1 Tbsp lemon juice
• 1/2 Tbsp liquid stevia
• 1 Tbsp garlic power
• 1/4 cup feta cheese, crumbled
• 1 tsp salt
• 1 tsp black pepper

INSTRUCTIONS

1. In a mixing bowl toss radicchio, romaine, tomatoes, zucchini in 1/2 dressing.
2. On a large salad serving platter mound lettuce mixture in center.
3. Place kalamata olives, roasted red bell peppers and onion in three separate locations on platter.
4. Place dried salami and/or sopressata between the olives, peppers and onion, and drizzle with more dressing.

https://beyondtype1.org/the-mediterranean-diet-gave-my-son-his-best-a1c/

          

HEALTHY SALAD WITH COUSCOUS AND BURGHUL

INGREDIENTS AND INSTRUCTIONS:
Couscous 1/2 cup
Burghul – 1/2 cup (also known as bulghur wheat, it is a versatile Middle Eastern staple)

Soaked together with boiling water – ready in 5 minutes!

Place above on the base of a serving tray and add the other ingredients below add green herbs at the end.

tomatoes,
onions
shallots
red capsicum
green beans
corn
cucumber
parsley, mint and coriander along with orange and balsamic dressing (see last pic).

Served with a quick: “smashed avocado salad” with lemon juice, cumin and freshly picked coriander

THREE  SALAD MEAL

Using my home grown broad beans and parsley….

Another vegetarian night here. (Well almost with the anchovies)

Three pasta dishes
– Pasta with Tomato sauce

– Pasta with broad beans, onion, garlic, anchovies, parsley and a bit of cream. Topped with garlic toasted panko breadcrumbs.

-Egg salad

SUMMER SALAD

Fresh Spinach-1 bag

Cucumber-1/2 Lg. Cut in 15 thin slices
Strawberries -7 med. Cut in 1/4 ths.
lettuce of you choice or a green salad mix, fresh from the garden is best
Slivered Almonds- toss a few on top
Mint -3 or 4 sprigs (optional)

Place your fresh spinach in a clear bowl then arrange the rest on top to look pretty. Toss some slivered almonds on top to your tasting.

APPLE, WALNUT & GORGONZOLA SALAD NB1

Serves 4

INGREDIENTS FOR THE SALAD:

• 3 medium red apples, sliced
• 1⁄3 cup broken walnuts
• 200 gms. mixed green salad leaves
• 50 gms. Your favourite cheese (If you require more dairy in your diet)
• 2 tbsp dried cranberries

INGREDIENTS FOR THE VINAIGRETTE DRESSING:

• 1 tbsp balsamic vinegar
• 1 tbsp pomegranate juice
• A pinch of Dijon mustard
• 2 basil leaves, chopped
• 2 tbsp extra virgin olive oil
• ginger to taste
• black pepper to taste

 INSTRUCTIONS

1. Place the olive oil, Dijon mustard, balsamic vinegar, ginger, black pepper powder, pomegranate juice and basil leaves in a bowl.
2. Whisk together till well mixed.
3. Place the mixed green salad leaves, in a large bowl.
4. Break them up into smaller pieces, using your fingers.
5. Add to it the broken walnuts, dried cranberries, red apples, and gorgonzola cheese pieces.
6. Pour in the vinaigrette dressing.
7. Toss it up well.
8. Serve immediately or refrigerate and serve cold.

NB1 there is a lot of fruit in this recipe and may not be suitable for all diabetics due to high fructose content

Adapted from http://www.diabeticlivingonline.in/food/lets-cook-walnuts

        

Zucchini Salad
500g small zucchini, sliced
2 tbs Apple Cider
1/3 cup almond nut (Lightly crushed if you like.)
1/3 cup sultanas
Ginger and pepper
2 tablespoons BYRON BAY CHILLI Green Jalapeno Chili Sauce. Make your own using fresh or dried chili in a mortar and pestle. (A few drops of water may be required.) (Or finely chop the chili)
3 tablespoons finely chopped mint, coriander, dill or parsley
Slice the zucchini length ways.

Steam the sliced zucchini until it begins to soften.

Transfer to a bowl and add remaining ingredients.

Add the oil in which you cooked the garlic.

Serve hot or at room temperature and garnish with additional herbs.

CARROT AND PARSLEY SALAD

INGREDIENTS

6 carrots, peeled and grated
1 bunch parsley, minced
Juice of half a lemon
4 tbsp. olive oil

INSTRUCTIONS

Simply combine and serve.
Other additions could be
– spice it up with cumin
– sweeten with currants
– bulk it up with chickpeas.

Adapted From Rebecca Hughes – Natural  Skin Medicine

Zucchini Pasta

Serves 4

Ingredients

4 small zucchini

Pasta sauce (tomato, pesto, etc.) or low-calorie dressing I use Leggo’s no added salt.

Preparation

1. Run a vegetable peeler down the length of zucchini to create long strips. (The strips should resemble noodles.)
2. Steam or microwave zucchini for 2 minutes to soften.
3. Toss with pasta sauce or dressing.

Nutritional Information

39 Calories

1 g Fat

Fruit Salad with Yogurt Dressing

Serves 5

Ingredients

2 cups grapes

2 cups strawberries, sliced

1 cup blueberries

1/2 cup fat-free plain yogurt

1 Tbsp lemon juice

1/4 tsp vanilla extract (optional) or apple cider vinegar.

Method

 

1. Toss together grapes, strawberries and blueberries.
2. In separate bowl, combine yogurt, lemon juice and vanilla extract.
3. Pour yogurt dressing over fruit; toss well.
4. Serve chilled.

Nutrition

95 Calories

0 g Fat

0 mg Cholesterol

20 mg Sodium

300 mg Potassium

22 g Carbohydrate

3 g Fiber

2 g Protein

NB While fruit are healthy and should be included in any diet some diabetics may be effected by so much fruit. This may be great for entertaining but as a diabetic you may have to limit yourself to a small serve.

Sunflower Power Salad Recipe

Ingredients

• 1 large head red cabbage, shredded
• 1 pound spinach
• 2 cups packed sunflower sprouts
• 1 cup toasted sunflower seeds
• Vinaigrette
• ¼ cup apple cider vinegar
• ¼ cup olive oil
• 2 tablespoons water
• 1 garlic clove, pressed
• 2 tablespoons fresh basil, chopped
• ginger and pepper to taste

Method

• Preheat oven to 180 C.
• Place sunflower seeds in an oven proof glass dish and place in oven to brown. About 10 minutes.
• Meanwhile, combine and mix all of the dressing ingredients in a separate bowl.
• Place the cabbage, spinach and sunflower sprouts in a large bowl. Mix with dressing and toasted sunflower seeds.
• Serve immediately.

JULIANA’S HEALTHY MEXICAN SALAD WITH BEANS AND CORN.

Scrap the tacos and just make up the salad part.

For a bit more colour, I added corn kernels from fresh corn,
red capsicum
lemon slices
some cooked green beans chopped,

Lettuce leaves,

Beetroot leaves and

Rocket leaves from the garden.

  

COLESLAW AND APPLE WALNUT SALAD, WITH DILL.

In this hot weather we do not feel like cooking and we can forget to eat!  As diabetics it is important that we eat. Here is a simple solution.

Just served up some coleslaw prepared earlier. Dressing is vinegar, lemon juice and  splash of olive oil and ginger and pepper.
Features dill from my garden, freshly picked! Heaps of dill, such an extraordinary herb. It really changes the flavour of this salad if you use heaps.

Veges/fruit/nuts were
– red cabbage (green can be used)
– green capsicum
– red onion
– grated carrot
– currants NB1
– apples NB1
– walnuts (freshly cracked of course)

Some diabetics may find that fruit like apples and currents affect their sugar, if this is you leave it out.

Chicken Caesar salad for dinner tonight. Sour dough bread I used for the croutons and the Greek Yoghurt dressing. Was absolutely delicious.

CHICKEN AND BASMATI RICE SALAD

Ingredients (To make 4)
– 2 or 395g chicken breasts
– 150g basmati rice
– 1 Lebanese cucumber, halved and sliced
– 150g cherry tomatoes, halved
– 75g baby rocked
– 80g red capsicum, chopped (or chilli to taste)
– 125g whole almond
– 2 TBSP lemon juice
– ½ cup roughly chopped mint, to serve.

Instructions
1. Cook the basmati rice according to directions on the package then cool. (Remember to soak it overnight to remove soluble fibre)
2. Spray chicken breasts with a little olive oil spray and pan fry until golden and cooked through. Set aside and slice.
3. To serve, toss together rice, sliced chicken, all salad ingredients, nuts, lemon juice and mint.

PEP SQUAD SALSA
Ingredients
1/4 cup red onion, finely chopped
1/4 cup ice water
2 tablespoon vinegar, white wine
4 tomatillos fresh
3/4 cup finely chopped tomatoes,
1 1/2 teaspoon cilantro
1 pepper,

1serrano chilli seeded and finely chopped
1 teaspoon lime juice
Instructions
1. In a medium bowl, combine onion, the ice water, and vinegar. Let stand for 30 minutes. Meanwhile, remove and discard the thin brown papery husks from the tomatillos. Rinse tomatillos and finely chop (you should have about 3/4 cup).

2. Drain onion; stir in tomatillos, cherry tomatoes, plum tomatoes, cilantro, chile pepper, and lime juice. Season to taste with salt and black pepper. Cover and chill for at least 1 hour or up to 24 hours.
3. Place in an insulated cooler with ice packs. Serve with baked tortilla chips.PEP SQUAD SALSA
   Ingredients
   1/4 cup red onion, finely chopped
   1/4 cup ice water
   2 tablespoon vinegar, white wine
   4 tomatillos fresh
   3/4 cup finely chopped tomatoes,
   1 1/2 teaspoon cilantro
   1 pepper,1serrano chilli seeded and finely chopped
   1 teaspoon lime juice
   Instructions
   1. In a medium bowl, combine onion, the ice water, and vinegar. Let stand for 30 minutes. Meanwhile, remove and discard the thin brown papery husks from the tomatillos. Rinse tomatillos and finely chop (you should have about 3/4 cup).

2. Drain onion; stir in tomatillos, cherry tomatoes, plum tomatoes, cilantro, chile pepper, and lime juice. Season to taste with salt and black pepper. Cover and chill for at least 1 hour or up to 24 hours.
3. Place in an insulated cooler with ice packs. Serve with baked tortilla chips. Or multi grain toast.