Follow this simple step-by-step guide to create a healthy, balanced, and delicious salad every time! Please note, if you have diabetes, it’s important to be mindful of the total carbohydrate content of your meal in order to best manage your blood sugar and keep it in a healthy range.
You'll also want to top your salad with a delicious dressing to bring it all together. Here are some flavourful and nutritious ideas:
GREEK YOGURT RANCH DRESSING
Makes 8 servings
Prep: 3 min
Ingredients
1 cup plain, low fat Greek yogurt
½ tsp garlic powder
½ tsp onion powder
½ tsp dill
Dash of cayenne pepper and salt
Instructions
Combine all ingredients and whisk together until smooth.
Nutrition Information
Serving size: 2 Tbsp
Per serving
Calories: 23; Total fat: 1 g; Saturated fat: 0 g; Sodium: 18 mg; Cholesterol: 4 mg; Total carbs: 2 g; Fibre: 0 g; Sugars: 1 g; Protein: 3 g; Potassium: 4 mg
BALSAMIC DRESSING
Makes 8 servings
Prep: 3 min
Ingredients
3 Tbsp balsamic vinegar
1 Tbsp Dijon mustard
1 clove garlic, minced
1/3 cup olive oil
Dash of salt and pepper
Instructions
Combine all ingredients and whisk together until smooth.
Nutrition Information
Serving size: 2 Tbsp
Per serving
Calories: 84; Total fat: 9 g; Saturated fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Total carbs: 1 g; Fibre: 0 g; Sugars: 0 g; Protein: 0 g; Potassium: 1 mg
AVOCADO LIME DRESSING
Makes 8 servings
Prep: 5 min
Ingredients
1 avocado, mashed
½ plain, low fat Greek yogurt
1 small bunch cilantro
¼ cup lime juice
4 Tbsp olive oil
2 cloves garlic, minced
Dash of salt and pepper
Instructions
Place all ingredients in food processor and pulse until smooth.
Nutrition Information
Serving size: 2 Tbsp
Per serving
Calories: 112; Total fat: 10 g; Saturated fat: 2 g; Sodium: 11 mg; Cholesterol: 2 mg; Total carbs: 4 g; Fibre: 2 g; Sugars: 1 g; Protein: 2 g; Potassium: 122 mg
SESAME GINGER DRESSING
Makes 8 servings
Prep: 5 min
Ingredients
1 Tbsp olive oil
1 Tbsp sesame oil
1 Tbsp low-sodium soy sauce
1 Tbsp rice vinegar
1 clove garlic, minced
¼ Tbsp maple syrup
1 tsp minced ginger
Instructions
Combine all ingredients and whisk together until smooth.
Nutrition Information
Serving size: 2 Tbsp
Per Serving
Calories: 34; Total fat: 3 g; Saturated fat: 1 g; Sodium: 72 mg; Cholesterol: 0 mg; Total carbs: 1 g; Fibre: 0 g; Sugars: 0 g; Protein: 0 g; Potassium: 4 mg