Power Up to Prevent Diabetes with a Power Salad

Power Up to Prevent Diabetes with a Power Salad

The sun is out. The flowers are blooming. Spring is in the air. Check out LiveWell’s Power Salad and make a meal to match your mood! This salad is packed with protein and fresh fruits and vegetables and, if you’re into Instagramming your lunch, looks beautiful on the plate.

This spring, challenge yourself to “power up” one meal a day; replace your go-to convenience food with something packed with nutrients and see if you don’t have a new spring in your step. Small lifestyle changes, such as increasing servings of fruits and vegetables, reducing fat and calories, and increasing physical activity to 150 minutes a week can lead to modest weight loss—which can prevent chronic diseases. For instance, people with prediabetes can reduce their chances of developing type 2 diabetes 58 percent by making these changes. Need a little support? Check out preventdiabeteskc.com for a listing of Diabetes Prevention Programs near you.

And get going on that Power Salad, a delicious and nutritious way to power up!

 

Power Salad with Lemon Chia Seed Dressing               (Serves 4)

Prep Time: 15 minutes     Cook Time: 30 minutes     Total Time: 45 minutes

Power Salad

For the Salad:

4 cups packed spinach

1 large sweet potato, peeled, chopped into ½ inch cubes and roasted

1 cup cooked quinoa

1 (15 oz.) can chickpeas, rinsed and drained

1/2 cup almonds, whole or chopped

1 large Gala or Fuji apple, diced

1 cup chopped red cabbage

1 large avocado, sliced

 

For the Lemon Chia Seed Dressing:

1/4 cup olive oil

2 tablespoons fresh lemon juice

2 tablespoons golden or white balsamic vinegar

2 teaspoons honey or agave nectar (use agave for vegan)

2 teaspoons chia seeds

Pinch of salt and freshly ground black pepper, to taste

 

Directions:

  1. In a large bowl, combine spinach, roasted sweet potatoes, quinoa, chickpeas, almonds, apples, red cabbage, and avocado.
  2. For the dressing, combine olive oil, lemon juice, balsamic vinegar, honey or agave, and chia seeds in a small bowl or jar. Whisk until well combined. Season with salt and black pepper, to taste.
  3. Drizzle the dressing on the salad and toss well to coat. Serve!

 

Note: to roast the sweet potatoes, preheat oven to 400 degrees F. Place chopped sweet potatoes on a large baking sheet, drizzle with one tablespoon of olive oil and season with salt and black pepper. Roast until tender, about 30 minutes, stirring occasionally.

This salad is very adaptable! Feel free to add your favorite veggies and fruits to the mix!

Related Blog Posts

Salmon Patties: A Great Heart Healthy Recipe

We all know we should be eating more seafood for the heart healthy omega-3 benefits; but cooking seafood can be intimidating. This simple recipe for salmon is the solution! Starting with pre-cooked salmon and adding ingredients we typically have in…...

Pumpkin Maple Pancakes

Tis the season…for pumpkin! Serve up a delicious and healthy breakfast with this recipe for Pumpkin Maple Pancakes. Using healthy whole wheat flour and flax meal you create a great start to the day. Serve with fresh fruit as a…...

Chicken Taco Soup

Gearing up for cooler weather? This recipe for Chicken Taco Soup is a perfect fit to warm you up! Full of flavor, convenient and healthy; this soup will become a favorite for your family and friends.   Chicken Taco Soup…...

Chicken Stir Fry With Vegetables

Here’s a simple way to enjoy a delicious Chicken Fried Rice with Vegetables in no time! The recipe uses pre-cooked, pre-chopped ingredients that come together in a one skillet meal. Using brown rice increases the B vitamins and fiber, the…...

Stuffed Butternut Squash

Just in time for autumn...a delicious side using butternut squash. To add a good source of fiber, vitamin C, magnesium and potassium, include butternut squash in your diet. Butternut squash can be used in a variety of ways, from oven-roasted…...
View More Posts