This fuss-free meal is perfect for a quick lunch when working from home, especially for those managing diabetes. This light and refreshing salad is not only delicious but also quick to prepare, making it an excellent choice for busy days. Packed with nutrients, beetroots are a fantastic source of fibre, which helps regulate blood sugar levels, as well as folate, potassium, iron, and essential vitamins.
Adding this diabetes-friendly dish to your meal plan can support healthy blood glucose management while offering a tasty and nutritious option to keep you energized throughout the day.
Preparation Time: 10 minutes
Difficulty: Easy
Serves: 2
Ingredients:
- 2 tablespoon white balsamic vinegar
- 2 teaspoon olive oil
- 120g mixed salad leaves
- 250g cooked whole baby beets (drained and cut into wedges)
- 1 mandarin (peeled and broken into segments
- ½ red onion (cut into thin slivers)
- 30g reduced fat feta (crumbled)
- 3 tablespoon sliced almonds
- Freshly ground black pepper
Method:
- Whisk the vinegar and oil in a small bowl.
- Place salad leaves in a medium sized bowl. Top with beetroots, mandarin, onion, feta, almonds and sprinkle with pepper.
- To serve, drizzle dressing over salad
Nutrition Info:
Per Serve: 1090 kJ, carbohydrates 11g, protein 10g, total fat 18g (sat. fat 3g), fibre 5g, sodium 190mg, carb exchanges ½
Nutritional Benefits of the ingredients
Beetroot:
- Regulates blood sugar: Beetroots are high in fibre, which helps slow the digestion of carbohydrates, preventing rapid blood sugar spikes.
- Rich in antioxidants: The nitrates in beetroot may help improve insulin sensitivity and promote better blood flow.
- Low glycemic index (GI): With a low GI, beetroot is a great choice for maintaining stable blood sugar levels.
Mandarins:
- Low in calories, high in fibre: The fibre in mandarins helps regulate digestion and supports more controlled blood sugar responses.
- Rich in vitamin C: This antioxidant can improve immune function and support overall well-being, which is essential for diabetes management.
- Natural sweetness: Mandarins provide a healthy, lower-sugar fruit option to satisfy cravings without causing blood sugar spikes.
Feta Cheese:
- High in protein and healthy fats: Feta cheese contains protein and fat that help slow the absorption of carbohydrates, preventing rapid blood sugar increases.
- Low in carbohydrates: Feta is a great addition to meals, offering flavour without contributing to blood sugar fluctuations.
- Rich in calcium: This nutrient supports bone health, which is especially important for people living with diabetes.
If you liked this post, check out more articles that could help you with nutrition
- A Guide to Eating Well with Diabetes
- Dinner Tips for the Festive Season
- Eating Tips to Help you be Mindful
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