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Food > Free Diabetic Recipes > Salads

Southwestern Coleslaw – TypeFree Diabetes

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Southwestern Coleslaw

All the flavors of Mexico in a crisp, delicious and healthy salad. Quick delicious
– No! Mouth watering.

Preparation time: 25 minutes

Servings: 6.

5 A Day servings: 1


Ingredients

  • ? tsp. garlic powder
  • 2 ? Tbsp. cider vinegar
  • 1 Tbsp. water
  • ? tsp. ground cumin
  • ? tsp. dry leaf oregano
  • ? cup chopped cilantro
  • 4 tsp. vegetable oil
  • 2 tsp. sugar
  • ? tsp. salt
  • ? to 1 medium jalapeno seeded and chopped
  • 4 cups finely shredded green cabbage
  • 1 cup chopped green onions
  • 1 cup thin strips of red bell pepper OR canned roasted red peppers
  • 1 cup cooked yellow corn

Directions

  1. Combine in a small bowl all salad dressing ingredients and mix well.
  2. In a large bowl, mix shredded cabbage, onion, red pepper and corn.
  3. Add salad dressing and toss well.
  4. Cover and chill for about 1 hour prior to serving.

Nutrition Facts

Calories: 76
% of Calories from Fat: 33%
Total Fat: 3.1g

  • Saturated Fat: 0.3g
  • Cholesterol: 0mg

Carbohydrates: 12g

  • Dietary Fiber: 3g

Sodium: 207mg
Protein: 2g

Each serving provides: An excellent source
of vitamin C, and a good source of vitamin A, folate and fiber.

Credit: Recipe courtesy of Produce for Better
Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control &
Prevention (CDC) standards that maintain fruits and vegetables as healthy foods.



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Greek Style Garbanzo Salad – TypeFree Diabetes

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Greek Style Garbanzo Salad

Preparation Time: 2 hours, 10 minutes

Number of Servings: 5

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 1-1/2 cups cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained
  • 1/2 cup thinly sliced red onion
  • 1/2 cup diced tomato
  • 1/2 cup chopped green bell pepper
  • 3 Tbsp rice vinegar or apple cider vinegar
  • 2 Tbsp lemon juice
  • 2 tsp olive oil
  • 2 Tbsp minced garlic
  •  2 Tbsp chopped fresh parsley salt and pepper to taste

Directions

  1. Combine all ingredients in a large bowl.
  2. Let marinate at room temperature several hours then refrigerate.

Nutrition Facts

Serving Size: 5 servings

Amount Per Serving

Calories 130

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 1g 3%

Cholesterol 0mg 0%

Sodium 65mg 3%

Total Carbohydrate 19g 6%

Dietary Fiber 4g 16%

Sugars 4g

Protein 5g

Vitamin A 6%

Vitamin C 35%

Calcium 4%

Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 0

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes – TypeFree Diabetes

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Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

This recipe for Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
is a quick delicious balanced near vegetarian meal. The flavor of the garlic, mustard
greens and sweet potatoes is mouth watering. It is wonderful for people with diabetes
or people on  restricted fats and cholesterol diet plan.

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 2 medium sweet potatoes peeled and sliced thin
  • 1 medium onion cut in half and sliced thin
  • 2 medium cloves garlic, sliced
  • 1/2 cup +1 Tbsp low-sodium chicken or low-sodium vegetable broth
  • 1/2 tsp curry powder
  • 1/4 tsp turmeric
  • 2 cups chopped and rinsed mustard greens
  • 1 15 oz can sodium free diced tomatoes
  • 1 15 oz can garbanzo beans, drained
  • 2 Tbsp extra virgin olive oil
  • Salt and white pepper to taste


Directions

  1. Steam peeled and sliced sweet potatoes for approximately 5 Ð 8 minutes.
  2. While steaming potatoes, slice onion and garlic.
  3. Heat 1 Tbsp broth in 12 inch skillet.
  4. SautŽ onion in broth over medium heat for about 4-5 minutes stirring frequently,
    until translucent.
  5. Add garlic, curry powder, turmeric, and mustard greens.
  6. Cook, stirring occasionally until mustard greens are wilted, about 5 minutes.
  7. Add garbanzo beans, diced tomatoes, salt and pepper.
  8. Cook for another 5 minutes.
  9. Mash sweet potatoes with olive oil, salt and pepper.
  10. If you need to thin potatoes, add a little more broth.
  11. Serve mustard greens with mashed sweet potatoes.

Nutrition Facts

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

Serving Size: 1/4 of recipe

Amount Per Serving
Calories 300 Calories from Fat 70
% Daily Value (DV)*
Total Fat 8g 12%

  • Saturated Fat 1g 5%
  • Cholesterol 0mg 0%

Sodium 600mg 25%

Total Carbohydrate 50g 17%

  • Dietary Fiber 9g 36%
  • Sugars 8g

Protein 8g


Dietary Vitamins and Dietary Minerals
Vitamin A 260%
Vitamin C 50%
Calcium 8%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov



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California Marinated Salad – TypeFree Diabetes

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California Marinated Salad

California Marinated Salad recipe is a low fat, low calorie dish that offers great
flavor and complexity.

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 3 nectarines, chopped
  • 1/2 pound fresh mushrooms, quartered
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted ripe olives
    (optional)
  • 1/3 cup chopped green onions
  • 1 (8oz) can artichoke hearts
  • 1 Tbsp vegetable oil
  • 1/4 cup lemon juice
  • 1/4 tsp sugar
  • 1 tsp tarragon, crumbled
  • 1/2 tsp thyme

Directions

  1. In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives and green
    onions.
  2. Drain and save liquid from the artichokes.
  3. Add the artichokes to the salad.
  4. Combine reserved liquid with remaining ingredients in a jar.
  5. Shake well and pour over the salad.
  6. Serve immediately or chill in the refrigerator for 2 hours for the best flavor.

Nutrition Facts

Serving Size: 1/6 of recipe
Amount Per Serving
Calories 80

Calories from Fat 25
% Daily Value (DV)*
Total Fat 3g 5%

  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%

Sodium 100mg 4%

Total Carbohydrate 13g 4%

  • Dietary Fiber 2g 8%
  • Sugars 7g

Protein 3g
Vitamin A 10%
Vitamin C 25%
Calcium 2%
Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Broccoli Mandarin Orange Salad – TypeFree Diabetes

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Broccoli Mandarin Orange Salad

Colorful and full of crunch, this salad will please even the non-veggie people!
Preparation time: 30 minutes
Servings: 6
5 A Day servings: 1


Ingredients

  • 5 cups broccoli florets
  • 2 Tbsp. almonds
  • 2 – 11 oz. cans of mandarin orange sections, well drained
  • 1 Orange, grated peel and juice
  • 5 Green onions, chopped
  • 3 Tbsp. white vinegar
  • 1 Tbsp. sugar
  • 1 Tbsp. olive oil
  • Salt and pepper, optional*

Directions

  1. Steam broccoli florets in covered saucepan for 3 minutes only.
  2. Remove quickly and rinse with cold running water until broccoli is no longer warm.
  3. Do not cook further.
  4. Place in serving bowl and chill, covered.
  5. Meanwhile, in a medium-sized bowl, combine almonds, drained mandarin oranges, grated
    peel and juice from orange, green onions, and remaining ingredients except for salt
    and pepper.
  6. Toss gently and allow to stand at room temperature for about 15 to 30 minutes.
  7. When ready to serve, pour marinated orange mixture on chilled broccoli and toss
    very gently.
  8. Season to taste with salt and pepper, if desired, and serve.*

Chef’s Notes: Vividly green vegetables such
as green beans, cucumbers, broccoli, and zucchini will slowly turn a drab yellow-green
color when in the presence of acids for a moderate period. To keep this salad bright
in color, the orange-flavored salad dressing is added just before serving.

*Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamins A and C, and a good source
of folate and fiber.


Nutrition Facts

Calories: 84

% of Calories from Fat: 33%
Total Fat: 3.4g

  • Cholesterol: 0mg
  • Saturated Fat: 0.4g

Carbohydrates: 13g

  • Dietary Fiber: 3g

Sodium: 19mg
Protein: 3g

Credit: Recipe was developed for Produce
for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets
PBH and Centers for disease Control & Prevention (CDC) nutrition standards that
maintain fruits and vegetables as healthy foods.


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Black-eyed Pea Salad – TypeFree Diabetes

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Black-eyed Pea Salad

Black-eyed Pea Salad is low calorie, low fat, and delicious salad that can be eaten
as a snack. The black-eyed peas and vegetables will stay in your stomach a long
time a prevent you from feeling very hungry until your next meal. Try it –You’ll
like it!

Preparation Time: 9 hours, 15 minutes
Number of Servings: 6

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 1-1/2 cup, water
  • 1 medium onion, cut in half
  • 1/2 tsp,
  • salt 1/2 tsp, cayenne pepper
  • 16 oz package, frozen black-eyed peas
  • 1/3 cup, red onion rings
  • 4 cups, leaf lettuce
  • 1/2 cup, chopped red bell pepper
  •  3 Tbsp, chopped parsley
  • 1/2 cup, red wine vinegar

Directions

  1. Combine water, onion, salt, cayenne pepper, and liquid smoke in a medium saucepan;
    bring to a boil.
  2. Add peas and return to a boil Cover, reduce heat, and simmer 40-45 minutes or until
    peas are tender.
  3. Remove and discard onion; drain well. Rinse with cold water, and drain again.
  4. Transfer to a medium bowl; set aside.
  5. Combine red pepper, parsley, vinegar, water, olive oil, salt, pepper, garlic, and
    hot sauce.
  6. Pour over peas, tossing gently to coat.
  7. Cover and refrigerate 8 hours, stirring occasionally.
  8. Add red onion just before serving.
  9. Serve over lettuce leaves on individual plates.

Nutrition Facts

Serving Size: 1/6 recipe

Amount Per Serving

Calories 120 Calories from Fat 15

% Daily Value (DV)*

Total Fat 2g 2%

  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%

Sodium 430mg 18%

Total Carbohydrate 20g 7%

  •  Dietary Fiber 7g 24%
  • Sugars 5g

Protein 7g

Vitamins and Minerals
Vitamin A 30%

Vitamin C 60%

Calcium 6%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie
diet.


Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Bev’s Pasta Salad – Type Free Diabetes

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Bev’s Pasta Salad

Preparation Time: 4 hours, 30 minutes
Number of Servings: 8
Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 10 oz rotini
  • 1 head cauliflower
  • 1 head broccoli
  • 2 bunches green onions
  • 8 oz fresh mushrooms
  • 4 tomatoes
  • 1 bottle (8 oz), fat free herbs and spices dressing

Directions

  1. Cook rotini until al dente.
  2. Cool.
  3. Clean broccoli and cauliflower, then cut into florets.
  4. Dice green onions.
  5. Mix together with 2/3 of dressing.
  6. Marinate at least 4 hours.
  7. Just before serving, add sliced mushrooms, and diced tomatoes and remaining dressing.
  8. Mix and serve.

Nutrition Facts

Serving Size: 1/8 recipe

Amount Per Serving
Calories 110 Calories from Fat

5% Daily Value (DV)*

Total Fat 1g 1%

  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%

Sodium 450mg 19%

Total Carbohydrate 21g 7%

  • Dietary Fiber 4g 16%
  • Sugars 6g

Protein 6g

Vitamin A 15%
Vitamin C 120%
Calcium 4%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 2
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Baby-Greens Salad with Grapefruit – TypeFree Diabetes

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Baby-Greens Salad with Grapefruit

Preparation Time: 15 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person:
2


Ingredients

  • 2 medium-size grapefruits
  • 2 medium-size heads Belgian endive 1 Tbsp
  • Balsamic vinegar 1 Tbsp
  • Dijon mustard 2 tsp
  • Drained capers 1/2 tsp
  • Sugar 1/2 tsp
  • Salt
    1/4 cup
  • Olive or salad oil 1 lb
  • Mixed baby greens or mixed salad greens
    (about 12 cups loosely packed)

Directions

  1. With knife, cut peel from grapefruits.
  2. Holding grapefruits over small bowl
    to catch juice, cut sections from grapefruits between membrane.
  3. Place grapefruit
    sections on plate.
  4. Cut endives lengthwise into matchstick-thin strips.
  5. In large bowl, combine balsamic vinegar, dijon mustard, capers, sugar, salt, and
    2 Tbsp grapefruit juice (reserve any remaining grapefruit juice for another use).
  6. With wire whisk or fork, slowly beat in olive or salad oil until mixture thickens
    slightly.
  7. Add salad greens, grapefruit sections, and endive to dressing in bowl; toss to coat.

Nutrition Facts

Baby-Greens Salad with Grapefruit
Serving Size: Approximately 1-1/2 cups

Amount Per Serving Calories 50

Calories from Fat 15 % Daily Value (DV)*
Total Fat 2g 2%

  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%

Sodium 156mg 7%

Total Carbohydrate 8g 3%

  • Dietary Fiber 4g 16%
  • Sugars 4g

Protein 2g

Vitamin A 70%

Vitamin C 50%

Calcium 8%

Iron 8% *

Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 0 Other:
0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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