I get Diabetes Forecast Magazine, because the articles fascinate me, and I never fail to learn something that I didn't know before picking up the latest issue. I also love their recipes (as I've said in the past). I hate when people use the term; "The Diabetic Diet"...because, well, I follow a diabetic diet, and I'm certainly not diabetic. What is known as a "Diabetic Diet" is actually just a healthy diet, period. As most healthy diets do, it focuses on more nutrient-dense carbohydrate sources like whole grains, low-fat dairy, fruits and veggies, and also unsaturated fats, and lean proteins such as fish and poultry. Needless to say, the following recipe is from Diabetes Forecast Magazine. And since it's Thrifty Thursday, I'd like to point out that this recipe is cheap and filling (~$1/serving, on average)!
Mediterranean Salmon Salad
Serving Size: 1-cup salad and 3 medium crackers
Estimated Price Per Serving: ~$1.70
Estimated Price Per Serving: ~$1.70
Modified from a recipe found in the April 2013 Issue of Diabetes Forecast
3 Tbsp. plain nonfat Greek yogurt *
3 Tbsp. low-fat mayonnaise
2 Tbsp. fresh lemon juice
1 tsp. maple syrup (or honey)**
1/4 tsp. kosher salt
1/4 tsp. fresh ground pepper
1 can lentils, drained and rinsed **
1 can (12 ounces) salmon, packed in water, drained (or tuna, if you wish)
1 medium red bell pepper, cored, seeded, and diced (about 1/2 cup)
1/2 cup sliced fresh basil
1/2 cup diced red onion **
1-1/2 Tbsp. capers, drained
6 large green olives
15 Whole Grain Crackers **
In a small bowl whisk together the dressing ingredients and set aside. In a large bowl, combine the lentils, salmon, red bell pepper, red onion, basil, and capers. Pour dressing on the salmon mixture and combine. Serve with crispy whole grain crackers (or however you wish!).
**NOTE: If you are following a low FODMAPs diet, you will most likely be fine with the Greek yogurt (Greek yogurt contains less lactose than regular yogurt, and with only 3 Tbsp in this entire recipe it shouldn't be a problem), but you'll want to use maple syrup instead of honey, omit the red onion, and choose gluten-free crackers (look for a neutral-flavored whole grain variety). Lastly, lentils contain FODMAPs but the canning process reduces them, so they should be tolerated ok. If you are really sensitive to GOS and FOS, take a Beano or off-brand enzyme tablet, and be sure to rinse your lentils well!
|Estimated Nutrition Facts for 1-serving|
Nutrition Highlights: Good source of fiber, iron and vitamin A. Excellent source of protein, and vitamin C. Bonus: ~300-500 mg EPA/DHA per serving. Not bad my friends.
|Step two, MIX dressing with salad and take in the wonderful summer aromas.|
I was tempted to just eat this bowl of deliciousness, straight up. To be honest, I could have easily polished off the entire recipe in one sitting, but like the good little dietitian I am, I waited about 15 minutes to make sure I wasn't just eating because it was so freaking delicious. Fifteen minutes later, the protein and healthy fats kicked in, and I was full. Pleasantly full. In fact, the crackers weren't even necessary. I think this would also go really well on top of a bed of lettuce or spinach, or even as a topping for a sandwich or wrapped in a whole grain tortilla.
The only crackers I had were pretty tiny, but you get the idea. When I did the nutrition facts I used 3 smaller whole wheat crackers to give you an idea of the nutrition. You can use any variety that you like.
QUESTION: Do you like canned salmon? I do. Can you tell? Do you have any other simple recipe ideas you'd like to share? I do get a lot of questions about quick protein sources for lunches at work, and I know tuna and salmon tend to smell a bit....but I still love to recommend them! They're convenient, and in all reality most people don't mind the nice smell of the ocean ;)
Thanks for reading!
The Candid Rd