Diabetic Cooking

Salads

Winter fruit and spinach salad

Preparation time: 5 minutes.
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Ingredients

  • 2 cups baby spinach leaves, washed and drained
  • 1 medium (about 3 inches in diameter) apple
  • 1 medium pear (about 3 ounces)
  • 1/4 cup chopped walnuts
  • 2 dried dates, chopped

Directions

Place spinach leaves in a salad bowl. Core and dice apple and pear, leaving skin on. Add to spinach leaves. Top with chopped walnuts and dates. Toss gently with salad tongs and serve. This salad does not need a dressing, but if one is desired, use a nonfat dressing or a drizzle of apple cider vinegar.

Yield: 4 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 125, Carbohydrates: 27 g, Protein: 2 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 139 mg, Fiber: 4 g

Exchanges per serving: 2 starch. Carbohydrate choices: 2.


Kathleen Stanley is a diabetes educator at Central Baptist Hospital in Lexington, Kentucky. She is the author of 50 Things You Need to Know About Diabetes, published in 2009 by the American Diabetes Association.