Cool Summer Salads Suitable for Diabetics

I don't know about the weather where you are but it sure is hot here in Texas!  We had record breaking temperatures in May indicating we will really have a hot summer.  And what is better on a hot summer day than a good salad?  For diabetics especially, it is important to have plenty of protein in or with said salad.  I have pulled together some cool, refreshing, delicious salads you might want to try.  These salad recipes should fit right in with your diabetic diet.  Pick one and enjoy a cool, refreshing, lite meal today.

Here is a great salad recipe you could take to a picnic as it contains no dairy products.  Or add some sliced roast pork tenderloin and you have a lite meal.  The pork will supply the needed protein.

ORANGE-ALMOND SALAD

3 cups assorted salad greens

2 navel oranges, peeled and sectioned

1/2 celery, thinly sliced

2 tbsp chopped green onion

1/4 cup cider vinegar

1/4 cup SPLENDA or Equal Sugar-Lite

2 tbsp canola or olive oil

1/4 cup slivered almonds, toasted

In a large salad bowl, combine greens, oranges, celery and onion.  Set aside.  Blend vinegar, SPLENDA or EQUAL and oil in a small mixing bowl.  Using a wire whisk, whisk until smooth.  Drizzle dressing over greens .  Toss gently to coat.  Put into individual salad bowls and sprinkle with almonds.

This Chinese Chicken Salad is a great salad for for luncheons or dinner guests as it makes several servings.  It is a good choice for diabetics because it incorporates protein in the salad.

CHINESE CHICKEN SALAD

4 boneless, skinless chicken breasts

1 1/2 tbsp Soy sauce

1 medium head of cabbage, shredded

6 chopped green onions

2 pkgs chicken flavored Ramen noodles

1/2 cup plain almonds, sliced

1/4 cup sesame seeds

3/4 cup extra-virgin olive oil

1/4 cup sesame oil

1/4 cup rice or white vinegar

1 of the seasoning packets from the Ramen noodles

1 tbsp Splenda

Preheat oven to 350 degrees.  Place chicken breasts on foil and pour soy sauce evenly over chicken.  Wrap in foil to make a packet.  Bake for 35 minutes or until chicken is done.  Remove from oven, cool enough to handle and cut into bite-size pieces.  Toast noodles and almonds in a non-stick skillet, stirring so as not to burn.  Add sesame seeds at last minute and brown lightly.  Mix together oil, vinegar, seasoning packet and Splenda.  Put cabbage, onion and chicken pieces into a large bowl.  Pour oil mixture over top of ingredients in bowl and mix well.  Add toasted noodles, almonds and sesame seeds.  Mix again.  Ready to serve. 

The following bean salad is another great picnic item as it contains no mayonnaise.  It is perfect for diabetics since it features kidney beans and also contains egg.  Kidney beans should be a part of the diabetics' diet.

NO MAYO BEAN SALAD

2 cans kidney beans, drained

1/2 cup diced onion

3/4 cup pickle relish

3 hard-boiled eggs, diced

2 tbsp cider vinegar

2 tbsp Splenda

In a medium mixing bowl, combine all ingredients.  Mix well.  Keep refrigerated.

No list of salads would be complete without potato salad.  Diabetics have to be cautious about potatoes but this recipe does add eggs and sour cream which do add some protein.  Just be sure you have a small steak, skinless chicken breast, chop or other desired meat with this salad.

RED POTATO SALAD

3/4 cup low-fat sour cream

1/2 cup fat-free mayonnaise

2 tbsp cider vinegar

1 tsp salt

1 tsp celery seed

2 lbs red potatoes, cooked and cubed

3/4 cup thinly sliced green onions

1/4 cup thinly sliced radishes

1/4 cup chopped celery

3 hard-boiled eggs, chopped

In a small mixing bowl, combine sour cream, mayonnaise, vinegar, salt and celery seed; set aside.  In a large mixing bowl, gently combine potatoes, onions, radishes, celery and eggs.  Pour dressing over potato mixture and toss lightly to coat.  Cover and refrigerate until serving time.

I hope you will enjoy preparing and serving these salads.  I don't know about you but for me the less I have to have the stove or oven on in the summer, the better I like it.  ENJOY!