Simply Healthy Salads - Western Mass News - WGGB/WSHM

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Simply Healthy Salads

© Meredith Corporation © Meredith Corporation
© Meredith Corporation © Meredith Corporation

Here's a prescription for better health. These salads are creative and filled with nutritious ingredients.


Fight-Diabetes Salad


What's In It

cold quinoa, diced red bell peppers, carrots and cinnamon vinaigrette


    The pigment in carrots that makes them orange also helps prevent surges in blood sugar, according to research.
    Research shows that people who have the most vitamin C in their system have a lower risk for developing diabetes. You'll pick up over half your entire day's RDA of C (75 mg for women) with just ¼ cup red bell pepper — and it's sweeter than green pepper.
    Yes, you can eat grains when you have diabetes. Quinoa (pronounced keen-wa) is ranked low on the Glycemic Index, which means it won't spike blood sugar like white bread or pasta. It cooks in about 15 minutes, is full of fiber and boasts the highest protein content of any grain.



Vinegar and cinnamon have both been found to help stabilize blood sugar. Combine them in
this dressing by whisking together ¹⁄₃ cup olive oil, 2 tbsp cider vinegar, 1 tsp cinnamon,
½ tsp ground cumin and salt and pepper to taste.



Better-Digestion Salad



spinach, mango, flaxseed and yogurt dressing


    Sprinkle flaxseed (crushed or ground so you'll absorb the nutrients) on your salad to add texture and fiber. This super seed is also known as a prebiotic, a type of carb that helps probiotics (from the yogurt in the dressing) work better in your body.
    Fiber keeps your digestive system running smoothly—and makes you feel lighter and less bloated. You get about a gram of fiber in each cup of raw spinach (but just seven tiny calories).
    Beat the bloat with mango, which contains insoluble fiber that naturally keeps you regular.



¹⁄₃ cup plain low-fat Greek yogurt, 1 tbsp honey (also a prebiotic) and 1 tsp olive oil. Thin with about 2 tsp water.



Five More Healthy Mix-Ins


These salad-bar staples are also nutritional superstars.

  1. Beets
    The pigments that create that deep-red hue (called betalains) are powerful antioxidants that safeguard cells and help prevent disease.
  2. Beans
    No matter what kind you choose, they'll add disease-fighting compounds, plus fiber and protein that turn a salad into a satisfying meal.
  3. Sunflower Seeds
    They're high in heart-healthy vitamin E and unsaturated fats, plus they've got plenty of fiber to keep you feeling full.
  4. Hardboiled Eggs
    With just 78 calories each, eggs deliver fill-you-up protein, plus choline (a vitamin that keeps your heart healthy) and lutein (an antioxidant that protects your eyes).
  5. Red Cabbage
    It's from the veggie family of broccoli and cauliflower, and it has the same cancer-fighting capabilities.


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