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

Spotlight of Asparagus

Asparagus is a popular vegetable that comes in a variety of colors including green, white and purple. It's a used in dishes like frittatas, salads and pasta. Nutritional Benefits of Asparagus Asparagus is low in calories and is an excellent…...

Spring Yogurt Parfaits

Greek yogurt brings calcium & protein, while the fruit brings an abundance of vitamins, minerals, antioxidants, and a pop of color to these tasty & nutritious spring treats. Assemble ahead of time yourself or let each diner create their masterpiece.…...

Cranberry Pumpkin Muffins

Cranberry Pumpkin Muffins are the perfect recipe for fall. You’ll find pumpkin and cranberries to be a dynamic duo because of their nutritious (and delicious) offerings in this recipe from our friends at JoCo E. A. T. S. Thanks to…...

Veggie-ful Stuffed Portabella Mushrooms

The Dietary Guidelines for Americans encourage us to add plenty of color to our diet and make half of our plate fruits & vegetables. Veggie-ful Stuffed Portabella Mushrooms are a delicious way to do just that! To get the conversation…...

Skillet Orange Maple Pork Chops

Serve these saucy pork chops up with your family’s favorite side dishes or consider sliced oranges & making our roasted broccoli in the oven while you’re at work on the stove top.  To get the conversation started around the table…...
View More Posts