I might be a terrible homemaker, but I make a pretty good salad...

On my first trip to the grocery store after receiving my diabetes diagnosis, I wept. Each aisle contained a bountiful cornucopia of delights which I could no longer consume. It seemed that everything before me was forbidden; it all might have well had the skull and crossbones sign of poisons. I felt utterly depressed and without hope. What would I eat? Would it taste good?

I have learned how to cook some pretty tasty diabetic friendly meals, but I struggle daily with what might as well be called an addiction to all things carbohydrate. I have created--with a little help from my mother-in-law--a great, diabetic friendly salad that can help neutralize a carb-heavy meal. The recipe follows...enjoy!

I like to keep things simple, so I start with a nice prepared bag of field greens. Field greens mix or a baby spinach mix are ideal for diabetics and others looking to be sugar-free or low sugar because they are higher in fiber and contain vital nutrients. I added some sliced English cucumbers (skin on.) I like English cucumbers because they have a taste almost as good as homegrown cucumbers. I then add in some tomatoes (I like cherry sized.) Finally, to add crunch (we don’t need the empty carbs of croutons) I add pecans (pieces or halves) and chopped celery, carrots, and radishes. For the zing I add a generous handful of dried cranberries.



Now comes the fun part: the salad dressing. You’d be surprised how many pre-prepared salad dressings contain added sugar. It is pretty easy to make your own salad dressing from scratch. Here’s one of my favorites—and as an added bonus, I’ve learned that the vinegar from the dressing helps counteract sugars in the digestive process.


• Clove or two of garlic, minced (depending on how garlic-y you like things...dried garlic powder works if you don't have fresh garlic.)


• Extra virgin olive oil


• Balsalmic vinegar (cheap olive oil and balsalmic vinegar are fine—there are some that retail for $20 or more, these are not needed for this.)


• Salt (I use kosher flake salt) and pepper to taste


• Salad fixings (as described above: celery, cucumbers, lettuce—I like field greens—,carrots, radishes, and tomatoes.


• Pine nuts or pecans


• Dried cranberries (optional)


In your salad bowl (it should be large enough for your salad contents) add enough olive oil to cover the bottom, flatter part of the bowl (it’s about 3 tablespoons, more if you’re making a very large salad.) Then add about half as much of the balsalmic vinegar to the oil (you can add more later if you like more bite.) Then add the garlic, salt and pepper, stir well and taste. If it’s too mild, add a little bit more vinegar…if it’s too strong, add a little bit more oil. Then add all of your veggies except for your lettuce. This allows the veggies to soak up the taste of the dressing a bit. I usually let all of this sit on the counter while I finish preparing my main dish. Then, when ready to serve, add the lettuce and optional dried cranberries and toss then serve.


I have found that a nice serving of this salad, plus a healthy meal with good protein, usually means I can have a small dessert afterwards and it won't raise my bloodsugar. I hope you'll have the same luck!