5 Green Salad Recipes: Easy, Nutritious & Comforting

The American Heart Association recommends 4-5 servings of fruits and vegetables per day from a variety of natural food sources. If you’re looking for more ideas on how to achieve this fiber intake recommendation, here are salad recipes you can incorporate into your meal plans. All of these are easy to make; food preparation doesn’t have to be complicated to be healthy.

Avocado Tomato Salad

Avocado Tomato Cucumber Salad

Perfect for warm summer days, this creamy salad uses fiber-rich cucumber, tomatoes, and avocado as the main ingredients. Adding cheese slices will enhance the flavor but optional. The simple dressing can be readily made with red wine, lemon, or apple cider.

Baby Kale Avocado Salad

Baby Kale Avocado Salad

With the number of vitamins and minerals you benefit from a serving of kale, you’d agree why this vegetable deserves its popularity in different dishes. Another good thing about kale is that it can be consumed without much preparation. For instance, in this recipe, all you have to do is toss it with other ingredients, top it with any vinaigrette or low-carb dressing, and it’s good to go.

Spring Salad with Rosemary Vinaigrette

Photo credit: Jennifer Shun

Spring Salad with Rosemary Vinaigrette

With this recipe, you’ll enjoy “crisp, buttery greens mixed with thyme-infused beans, savory mushrooms and tangy cheddar.” You may have to saute the beans and mushrooms but a few more minutes in the kitchen can go a long way in terms of taste and nutrition.

Paradise Poke Bowl

Photo credit: Sarah Severance

Paradise Poke Bowl

Perfect for solo lunches or dinners, this recipe is a feast for the eyes as well as the palate. With spinach, avocado, edamame, cabbage, and green onion in the same bowl, you’re assured that you’re having a highly nutritious treat. Seeing all those shades of green can be stress-relieving too.

Canellini Bean Salad Process

Photo credit: Laura Miner

Cannellini Bean Salad

This may not be a green salad, but the Mediterranean-inspired flavors of this bean recipe are simple but delicious. “It’s got creamy white beans, juicy tomatoes, bright herbs, rich olive oil, and just the right amount of acid from the red wine vinegar,” describes Laura. That’s a lot to say for a dish which can be prepared in five minutes!

What favorite salad do you regularly prepare at home? We would love to read them in the comments!

5 Green Salad Recipes_ Easy, Nutritious & Comforting

Source: diabetesdaily.com

Fun and Easy Meatless Main Dishes for Hot Days

This content originally appeared on diaTribe. Republished with permission.

By Catherine Newman

Four delicious, low-carb recipes that emphasize summer vegetables (and just so happen to be vegetarian!)

If you’re cooking meatless main dishes this summer — because you’re a vegetarian, because you’re feeding a vegetarian, or because you’re simply trying to eat less meat — then you may feel like you’re in a bit of a rut. In my house, this rut is filled with a lot of veggie burgers on the grill, a lot of herby scrambled eggs, and a lot of . . . veggie burgers on the grill. What else is there? I’m always racking my brain, and I find that it can be especially tricky if you’re keeping carb counts low – especially given how many of our summer staples can be a little carb-heavy (pasta salad, potato salad, and burger buns, we’re looking at you!). That’s where these recipes come in.

Here are three salads and a summery egg dish to mix it up a little. They hit all of the sweet spots of summer cooking and eating, and they’re perfect for those days when it is “too hot to eat” (I, myself, never have days like that, but I hear about them from other people). Plus, in the future, when we get to gather together at potlucks and barbecues again, these recipes will be perfect for sharing. We can hardly wait!

Until then, stay well, stay safe, and enjoy everything you can enjoy. It is, after all, as the poet Mary Oliver calls it, “your one wild and precious life.”

Here are a few other meatless mains on diaTribe:

Cauliflower “Mac and Cheese”

Crustless Quiche with Broccoli, Cheddar, and Mustard

Caprese Salad

Flavor-Saturated Tofu

Crustless Cauliflower Quiche with Blue Cheese

Baked Huevos Rancheros

Mason Jar Salads


Image source: Catherine Newman

1. Zucchini Ribbon Salad

This beautiful tangle of wide zucchini ruffles shines in a simple lemony dressing. The cheese and pine nuts add enough heft and richness to transport this to main-course territory, but you could also serve it as a gorgeous side to something off the grill. Full disclosure: I invented this salad because my children have always found cooked zucchini “a little bit squashy” – a sin you could forgive since it is, after all, squash. But when it’s fresh and bright and raw like this, they eat it happily.

View the recipe.


Image source: Catherine Newman

2. Cobbless Cobb Salad

Okay, while this recipe is missing the chicken and bacon that would make it a traditional Cobb salad, it has retained the other crucial elements that create a perfectly balanced meal: juicy summer tomatoes, pungent blue cheese, creamy avocado, and tender-yolked eggs. By all means add the meats back in, if you like. Or do what we sometimes do, and sprinkle on a handful of chopped smokehouse almonds; you’ll get bacon’s smokiness and crunch in a delightful vegetarian format.

View the recipe.


Image source: Catherine Newman

3. Grilled Tofu Salad with Spicy Peanut Dressing

This salad hits all of our favorite notes: it’s creamy and rich, spicy and herby, tender and crunchy, and it’s filled with smoky flavors from the grilled tofu. Plan to serve it right away, though, since the cabbage and cucumbers will give up a lot of liquid fairly soon after they’re dressed. If you’ll want to wait a bit before serving, toss the vegetables with a teaspoon of salt and leave them to drain in a colander for 5 or 10 minutes; then dry them in a salad spinner or dish towel before assembling the salad.

View the recipe.


Image source: Catherine Newman

4. Chile-Cheese Custard with Corn

This deliciously cheesy and corn-studded egg bake is a little self-conscious about not being a salad, so let me sing its summery praises: it will be ready to bake by the time the oven is preheated; you will dirty only one bowl and a baking dish; it is lovely eaten at room temperature or even cold; and it makes the most of a couple of ears of summer corn – enough for a cup of kernels, but not enough to serve on the cob. (Frozen corn is a perfectly acceptable substitute, however.) If you’ve never bought canned green chiles before, do try them here. You’ll find them in the Mexican food aisle of your supermarket in a tiny little can, and unless they say otherwise, they’re quite mild.

View the recipe.

About Catherine

Catherine loves to write about food and feeding people. In addition to her recipe and parenting blog Ben & Birdy (which has about 15,000 weekly readers), she edits the ChopChop series of mission-driven cooking magazines. This kids’ cooking magazine won the James Beard Publication of the Year award in 2013 – the first non-profit ever to win it – and a Parents’ Choice Gold Award. Her book “How to Be A Person” was published in 2020. She also helped develop Sprout, a WIC version of the magazine for families enrolled in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), as well as Seasoned, their senior version. They distribute over a million magazines annually, through paid subscriptions, doctor’s offices, schools, and hospitals. Their mission started with obesity as its explicit focus – and has shifted, over the years, to a more holistic one, with health, happiness, and real food at its core. That’s the same vibe Catherine brings to the diaTribe column.

[Photo Credit: Catherine Newman]

Source: diabetesdaily.com

Recipe Roundup: 5 Easy and Healthy Soups

Adding vegetables to your soup is one of the great ways to achieve your daily vegetable requirement of 1 to 3 cups. It just doesn’t give your body the vitamins and minerals it needs; it also makes the soup tastier for your palate. Here are some easy recipes from nutritionists and low-carb bloggers that will encourage you to sip (or slurp) more soup from your bowl:

Vegan Keto Tofu Noodle Soup

Photo credit: Liz MacDowell

Vegan Keto Tofu Noodle Soup

Just put all the ingredients of this recipe in a pressure cooker for five minutes, and you have a soup that’s both delicious and filling. It is so quick and simple to prepare that Liz MacDowell at Meat Free Keto considers this as her go-to food when she’s under the weather. It is also adaptable, so you can substitute the vegetables with anything you have in your fridge. It contains only 5.6 g net carbs, a good number to number to deal with, especially when you’re sick, and you’re doubling your effort to manage your blood sugar.

Lentil and Spinach soup

Photo credit: Catherine Saxelby

Lentil and Spinach Soup

Lentils are rich in protein, fiber, and other nutrients — and quite affordable, too! Now, if you add the superfood spinach to any lentil dish, like this soup, you’re giving your body a grand treat. While you need about 40 minutes to prepare this recipe from Catherine Saxelby of Food Watch, it includes 20 minutes of simmering time. Use that time to make other dishes for your meal, do some kitchen chores, or check your diabetes supplies.

Asian Chicken Noodle Vegetable Soup

Photo credit: Andrea Holwegner

Asian Chicken Noodle Vegetable Soup

Got some leftover grilled chicken? Use it for this vegetable soup along with mushroom, broccoli, colorful bell pepper, and other seasonings. This meal-in-one recipe has everything you need to get through to the next meal, but if the carbs are causing a sugar spike, we recommend replacing the wheat-flour noodles with shirataki noodles or with more vegetables. Andrea Holwegner at Health Stand says this is super easy to prepare and even provides a make-ahead method for people on the go.

Pork Belly Ramen with Veggie Noodles

Source: Jen Fisch | Photographer: Leslie Grow | Food Styling: Ashley Nevarez | Prop Styling: Kate Parisian

Pork Belly Ramen with Veggie Noodles

If you’re looking for another veggie-packed soup, here’s another one from Jen Fisch at Keto in the City. Instead of traditional noodles, she uses zucchini or summer squash noodles for this recipe. The soft-cooked egg, along with your toppings of choice, adds more flavor to the soup. Make it Pho-tasting with chopped fresh mint, jalapeño, cilantro, and lime. Craving for a traditional ramen taste? Add bean sprouts, dried seaweed strips, and corn.

Photo credit: Cristina Maria Curp

Cream of Broccoli Soup

Blend roasted broccoli and garlic with warm broth, coconut milk, and seasonings, and you’re up for some delicious soup. At 7.9 g net carbs, this recipe’s roasty flavor makes your meal more appealing, and preparing it in a blender means you can customize the texture (blend longer to make it smoother for the picky eaters). Cristina Maria Curp at The Castaway Kitchen recommends garnishing it with roasted pine nuts and/or any preferred herbs or microgreens for an additional health boost.

What soup recipes do you love to prepare for the entire family? Share them in the comments.

5 Easy and Healthy Soups

Source: diabetesdaily.com

Recipe Roundup: 5 Veggie-Loaded Dish Recommendations from Nutritionists

The key to living longer is not top-secret. When researchers found out this natural way of reducing health risks such as heart disease and stroke, it wasn’t a discovery. It was just a confirmation of an age-old health tip: Eat your fruits and vegetables!

Now it’s easy to devour fruits on their own, but vegetables— let’s admit many of us haven’t fully come to terms with their bitterness. Thankfully, the nutritionists we have reached out to have thought of tasty ways to make this challenge easier to overcome.

creamy roaster purple cauliflower soup

Photo credit: Jackie Newgent

Creamy Roasted Purple Cauliflower Soup

The two main ingredients Jackie Newgent, a natural culinary nutritionist, used for this recipe are cauliflower and chickpeas. She suggests using not just the cauliflower florets but also the stem and the leaves for another layer of flavor. The half can of drained organic chickpeas “punch up protein and create extra creaminess when pureeing the soup.” Apart from sliced scallions, Jackie garnished this with roasted chickpeas, but you may skip this or substitute it with anything low-carb like bacon tidbits or shredded chicken.

Photo credit: Lizzie

Veggie-Loaded Slow Cooker Mexican Shredded Chicken

What makes this recipe of Lizzie Streit, the registered dietitian at It’s a Veg World After All, perfect for those always on the go but still want healthy and tasty homemade food? Three things. First, it’s super quick to prepare, and with a slow cooker as your primary equipment, you can run errands while the ingredients simmer in the pot. Second, you can “batch cook” this as it freezes well. It’s ideal to have lean protein on hand. Third, this dish is quite versatile. You can eat it on salads, sandwiches, tacos, or rice, etc., but we suggest giving it a try with some low-carb bread.

Photo credit: Rosemary Squires

Kale and Shaved Brussels Sprouts Salad

Reading the ingredients of this salad, you’d know that Rosemary Squires, a registered dietitian nutritionist, created a “power dish.” Kale and Brussels sprouts are rich in vitamins and minerals. Quinoa and parmesan cheese are excellent sources of protein. Grapes and sunflower seeds are loaded with antioxidants. Almonds give you healthy fats. Mix her tangy dressing with the salad ingredients, and you have a delicious, complete meal.

Caesar Kale Salad

Photo credit: Meredith Stone Wellman

Caesar Kale Salad

If you want to add more kale in your weekly meal plan because you’re amazed at how much nutrients you can take in with this superfood, check out this recipe from another registered dietitian, Meredith Stone Wellman. She uses croutons made with whole-grain (rich in fiber!) bread here, but if this causes unpleasant sugar spikes, you can reduce the amount of servings or look around the web for a low-carb version. She also suggests consuming the greens with a piece of fish or chicken for an extra boost of protein.

Sheet Pan Cauliflower Fried Rice 2

Photo credit: Jessica Beacom

Sheet Pan Cauliflower Fried Rice

A cup of rice has about 50 grams of carbohydrates, a considerable number for any person with diabetes. So if you’re craving Chinese takeout but worried about sugar intake, try this healthy and tasty alternative. Jessica Beacom, a registered dietitian at The Real Food Dietitians, says this is quick to prepare and endlessly adaptable too. You can toss in your favorite veggies, leave out the egg if you prefer a plant-based meal, or add your favorite fish, pork, shrimp, or other protein to the pan.

What vegetable-packed recipes have you recently tried? Share them with us ⁠— they might be our new favorite!

Recipe Roundup_ 5 Veggie-Loaded Dish Recommendations from Nutritionists

Source: diabetesdaily.com

Mediterranean Chicken of Love

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.

By Chef Robert Lewis

You will find joy in serving this hearty dish. It’s rich in protein, packed with vegetables, and flavored with herbs.

Mediterranean Chicken of Love

Tender, juicy chicken infused with garlic and herbs is blended with tomatoes and beans for a rich and full-flavored nod to Greek cuisine.

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon garlic
  • 2 white button mushrooms (large, sliced)
  • ½ red bell pepper (sliced)
  • ½ green bell pepper (sliced)
  • 1 Roma tomato (diced)
  • ½ red onion (sliced)
  • 1/4 cup vegetable broth
  • 5-6 stalks asparagus
  • 1 teaspoon oregano
  • 1 teaspoon rosemary
  • 1 teaspoon basil
  • 1 tablespoon fresh garlic
  • 8 oz skinless chicken (sliced, precooked )
  • 10 black olives (pitted )
  • 1 can white Italian beans (15 oz., drained)
  • black pepper (to taste)
  • ½ fresh lime
  1. Heat oil in a large skillet over medium heat.
  2. Add the mushrooms, bell peppers, onions and asparagus and sauté for 3 minutes.
  3. Add the cooked chicken and garlic.
  4. Lower heat. Add vegetable broth, oregano, rosemary, basil, diced tomatoes, beans, olives, and simmer for about 5 minutes.
  5. Cook over low heat until chicken is nice and hot.
  6. Season with pepper to taste and a squeeze of lime.

Mediterranean Chicken of Love RECIPE

Source: diabetesdaily.com

Vegetable Magic: Plant-Based Recipes

This content originally appeared on diaTribe. Republished with permission.By Catherine Newman These quick, low-carb plant-based recipes are delicious and nutritious ways to bring more vegetables into your life Full disclosure: I love vegetables. Love, love, love them. Would I rather eat melted cheese with a spoon than a giant bowl of kale? Sure. But vegetables […]
Source: diabetesdaily.com

Oven Roasted Winter Veggies

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.Cooking seasonally is not just instinctual at times, but can also be more affordable as well. For this meal, we used winter vegetables to create an aromatic platter of delicious roasted veggies. These can be enjoyed solo, or as a side to […]
Source: diabetesdaily.com