A recent dLife poll reports that roughly 74% of respondents use either low carb or carbohydrate counting as their dietary control method. Like these respondents, I learned very early on in the evolution of my diabetes lifestyle that sticking with a low carb menu plan gives me the optimal results that help keep me motivated and on track with maintaining my targeted glucose levels.
One of the key elements in my dietary arsenal is the inclusion of a low carb dinner salad 2 or 3 times each week. Long regarded as a dieter's staple, the lowly salad can be transformed from the ill regarded 'rabbit food' to a gourmet feast with ease. And the possibilities are virtually limitless!
(my current favorite base of greens)
The key to salad nirvana is to start with a fresh, crisp base of greens. My current favorite mix is a combination of iceberg lettuce, spinach leaves, thinly sliced napa cabbage, shredded carrots, shredded red radishes, and shredded celery. Feel free to mix in whatever strikes your fancy, or whatever is in season. Other options include romaine or other varieties of lettuce, sprouts, different greens, virtually anything from the garden can be incorporated into your base mix.
The next step in your quest for a satisfying salad meal is what I refer to as embellishments. Some of my favorite embellishments are diced tomatoes, cucumbers, sunflower seeds, and slices of yellow, white, or red onion. As in the base mix, feel free to add in whatever strikes your fancy here, but keep in mind that the ultimate goal is a low carbohydrate count. Add in whatever you like, but keep amounts in line with their effect on the total amount of carbs.
The next phase of your salad extravaganza is the dressing. And this is where many folks tend to stumble, if not completely fall down. The key here is to select an enjoyable dressing that has a low carb profile. If you are watching your sodium levels (and you should be!) this is also something that should be taken into consideration. For the most part, I opt for dressings of the olive oil/vinegar or balsamic vinegar varieties. Here again, portion control is important. On a large dinner salad, my preferred dressing is less than 5 carbs for 3 tablespoons. Always measure your salad dressing! Despite your conviction that you can 'eyeball' it accurately, chances are you really can't, and even if you can, over time you will slowly start adding more than the desired amount. You can't keep your human nature from asserting itself, so always measure the dressing. I personally like to sprinkle my salad with a variety of salt free seasoning mixes before I add the dressing, to really pump up the flavor profile.
Last, and by far not the least, is the topping phase. As with every other step, here you are limited only by your own creativity. Obvious choices are a seasoned grilled chicken breast, seasoned grilled salmon, seasoned grilled tuna ( a George Foreman grill makes these options very easy!), some tuna salad, egg salad, or tuna and egg salad (substitute tangy plain greek yogurt and green olives in the recipe for an added flavor punch!), a chefs salad with sliced meats and hard boiled eggs, or even a taco salad with a topping made from spiced ground meat, tomatoes, and fiber rich red beans (skip the dressing here and garnish with salsa and sour cream. Sliced jalapenos are even an option!)
(a completed grilled chicken salad)
Dinner salads, served 2-3 times a week, provide an abundant source of fresh vegetables, essential nutrients, healthy vitamins, minerals and fiber, plus an endless variety of taste sensation in a low carb package that is satisfyingly delicious. And they will also help keep your glucose meter showing you those numbers you really want to see!
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