Baby Spinach Salad with Pecans and Cranberries

by Mark Zuleger-Thyss

 

Baby Spinach Salad with Pecans and Cranberries

By Mark Zuleger-Thyss, Garden of Healing

 

Salads | Gluten-free | Oil-free | Vegan | Diabetic-friendly

Serves 4-6 | Prep Time: 10 minutes

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You will delight in this spinach salad with pecans and cranberries emboldened by India-inspired curry dressing.

Spinach is diabetic-friendly even if you eat it in relatively large quantities. This water-soluble vegetable has little effect on blood sugar, making it a good food to choose if you are following a diabetic diet that's rich in fiber and protein.

Since nuts are low on the Glycemic Index (GI), pecans can slow the body’s absorption of carbohydrates. Research has shown that foods with a low GI index don't raise blood sugar levels. Make sure you are using unsalted, dry-roasted pecans and not the candied version. Candied nuts can be high in sugar and added fat.

Real cranberries are low in sugar and contain only 4 grams in an entire cup. The packaged version of dried cranberries available at your local grocery store is usually loaded with artificial flavors and sugar. As such they are no longer a healthy choice for people with diabetes. For this recipe, only use organically dried unsweetened cranberries which will work best for diabetics.

You can safely eat raisins if you have diabetes. Raisins have a low glycemic index and contain fiber and antioxidants, all factors which contribute to blood sugar control. Instead of cranberries, use raisins for this recipe if you are concerned about the sugar content of dried fruits.

 

Ingredients 

  • 6 cups fresh baby spinach, washed
  • 1 cup raw pecans, roughly chopped
  • 1/3 cup dried cranberries (or raisins)

  

Curry Dressing (optional)

  • 3 Tablespoon apple cider vinegar
  • 3 Tablespoon frozen apple juice concentrate
  • 2 tsp Dijon mustard
  • 1 tsp soy sauce
  • ½ tsp curry powder
  • ¼ tsp black pepper

 

Preparation

  1. Wash spinach thoroughly and drain
  2. Combine spinach with pecans and cranberries (or raisins) in a large salad bowl
  3. Whisk the cider vinegar, apple juice, mustard, soy sauce, curry powder, and black pepper together in a small bowl
  4. Just before serving, pour dressing over the salad and toss to mix

 

 

 

© 1996-2021 Mark Zuleger-Thyss, Garden of Healing, LLC. All Rights Reserved.

 

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