Low-Calorie Crunchy Cabbage, Tofu & Edamame Salad Satisfy your craving for crunch with this low-calorie salad featuring crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. The delightful sweetness comes from baked tofu, mandarin oranges, and a drizzle of sesame vinaigrette. Ingredients: 4 cups mesclun ½ cup shredded red cabbage 3 ounces baked tofu cubes ½ cup grated carrots ½ cup edamame ¼ cup mandarin oranges 1 tablespoon golden raisins ½ cup bamboo shoots 2 tablespoons chow mein noodles 2 tablespoons bottled reduced-sugar Asian sesame vinaigrette Directions:In a medium bowl, mix mesclun, cabbage, tofu, carrots, edamame, oranges, raisins, bamboo shoots, and chow mein noodles. Drizzle with reduced-sugar Asian sesame vinaigrette for a flavorful, low-calorie experience. Low-Calorie Kale, Quinoa & Apple Salad Indulge in the flavors of fall with this low-calorie kale, quinoa, and apple salad. The fresh apples bring a crisp autumn taste, and the kale transforms into a delightful texture when massaged with the dressing. Nuts, fennel, and quinoa provide a variety of textures, while blue cheese adds a savory touch. Ingredients: 2 tablespoons cider vinegar 1 tablespoon pure maple syrup ½ teaspoon salt ¼ teaspoon ground pepper ¼ cup extra-virgin olive oil 1 large bunch curly kale, stemmed and thinly sliced (about 8 cups) 2 medium Honeycrisp or Gala apples, unpeeled, roughly chopped 1 medium fennel bulb, cored and thinly sliced (3 cups) 2 cups cooked quinoa, at room temperature or chilled ½ cup slivered almonds, toasted (see Tip) ⅓ cup dried cherries ¼ cup crumbled blue cheese Directions: Whisk vinegar, maple syrup, salt, and pepper together in a large bowl. Slowly drizzle in oil, whisking until combined. Add kale and massage into the dressing with clean hands until well coated and slightly tender, 3 to 5 minutes. Add apples, fennel, and quinoa; toss until combined. Divide among 4 plates and top with almonds, cherries, and blue cheese. Tip: To keep it low-calorie, enjoy this nutritious salad as a satisfying meal or a delightful side dish without compromising on flavor. Low-Calorie Cranberry-Walnut Chickpea Salad Swap out chicken for chickpeas in this satisfying vegetarian main dish, perfect for a low-calorie lunch. The sweet-tart flavor of cranberries, combined with the crunch of toasted walnuts and celery, makes this salad a delightful and healthy choice. Serve it over leafy greens or use it as a filling for a nutritious sandwich. Ingredients: ¼ cup low-fat plain strained yogurt, such as Greek-style 1 tablespoon minced onion 2 teaspoons lemon juice ¼ teaspoon salt 1 (15 ounce) can no-salt-added chickpeas, rinsed ¼ cup diced celery ¼ cup dried cranberries ¼ cup chopped walnuts, toasted Directions: In a medium bowl, mix yogurt, onion, lemon juice, and salt. Add chickpeas, celery, cranberries, and toasted walnuts; toss to coat. Tip:For enhanced flavor, toast the walnuts before use. Place chopped nuts in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant (2 to 4 minutes). Low-Calorie Fig & Goat Cheese Salad Indulge in a guilt-free delight with our Low-Calorie Fig & Goat Cheese Salad. The sweet-and-savory combination of dried figs and earthy goat cheese is a palate-pleaser, and if dried figs are hard to find, consider swapping them with dried apricots for an equally delicious twist. Ingredients: 2 cups mixed salad greens 4 dried figs, stemmed and sliced 1 ounce fresh goat cheese, crumbled 1 ½ tablespoons slivered almonds, preferably toasted 2 teaspoons extra-virgin olive oil 2 teaspoons balsamic vinegar ½ teaspoon honey Pinch of salt Freshly ground pepper to taste Directions: In a medium bowl, combine mixed salad greens, dried figs, crumbled goat cheese, and toasted slivered almonds. Stir together extra-virgin olive oil, balsamic vinegar, honey, salt, and freshly ground pepper to create the dressing. Just before serving, drizzle the dressing over the salad and toss, savoring the delightful flavors of this low-calorie culinary creation. Low-Calorie Fiber-Rich Spicy White Bean & Spinach Salad Indulge in the delightful flavors of our Fiber-Packed Spicy White Bean & Spinach Salad, now with a low-calorie twist. We've meticulously crafted this light and refreshing salad that combines the goodness of white beans seasoned with ras el hanout, a Moroccan spice blend featuring cinnamon, cumin, turmeric, ginger, cardamom, and ground black and red pepper. For those who prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is artfully presented on a bed of lightly dressed spinach, creating a perfect harmony of flavors. This salad not only complements the beans but also pairs well with grilled chicken or steak kebabs on another night. Ingredients: 2 (15-ounce) cans no-salt-added cannellini beans, rinsed ⅓ cup whole-milk plain yogurt ¾ teaspoon ras el hanout ½ teaspoon refrigerated garlic paste ½ teaspoon salt ½ teaspoon honey 2 tablespoons extra-virgin olive oil 1 tablespoon red-wine vinegar 1 tablespoon harissa paste 1 (5-ounce) package baby spinach 1 cup julienned carrots ¼ cup unsalted roasted almonds, chopped 3 tablespoons golden raisins Directions: Combine beans, yogurt, ras el hanout, garlic paste, salt, and honey in a medium bowl; stir to incorporate, coarsely mashing beans, if desired. Whisk oil, vinegar, and harissa together in a large bowl. Add spinach, carrots, almonds, and raisins to the bowl; toss to coat. Serve the spinach mixture with the bean salad and savor the goodness of this low-calorie, fiber-packed delight. Low-Calorie Chile-Spiced Chickpea Salad Indulge in the bold flavors of our Low-Calorie Chile-Spiced Chickpea Salad. This zesty chickpea salad gets its heat from sambal oelek, a ground chile paste, creating a delightful combination of spiciness and crunch. Carrots add a refreshing and crunchy texture to contrast the chickpeas in this easy, no-cook recipe. Ingredients: 1 tablespoon sambal oelek 1 teaspoon toasted sesame oil 1 teaspoon rice vinegar 1 (15-ounce) can no-salt-added chickpeas, rinsed 1 cup shredded carrots ¼ cup sliced scallions 1 sheet nori, torn 2 teaspoons toasted sesame seeds Directions: In a medium bowl, mix sambal oelek, sesame oil, and vinegar. Add chickpeas, shredded carrots, sliced scallions, torn nori, and toasted sesame seeds to the bowl. Toss the ingredients to coat thoroughly and savor the enticing blend of flavors in this low-calorie delight. Heart-Healthy Avocado Tuna Spinach Salad Avocado adds creaminess, while sunflower seeds provide texture and crunch in this easy tuna-spinach salad. Additionally, this dish is beneficial for heart health. Ingredients: ½ can (5 ounces) water-packed tuna ¼ cup diced avocado ¼ cup halved cherry tomatoes 1 ½ tablespoons poppy seed dressing 1 tablespoon diced red onion 1 tablespoon extra-virgin olive oil 2 cups baby spinach 1 tablespoon sunflower seeds Directions: In a medium bowl, combine tuna, avocado, tomatoes, dressing, onion, and oil. Serve the mixture over spinach and sprinkle with sunflower seeds. Low-Calorie Fig & Goat Cheese Salad Indulge in a delightful and low-calorie Fig & Goat Cheese Salad that perfectly balances the sweet-and-savory notes of figs and earthy goat cheese. This palate-pleasing dish is not only delicious but also a guilt-free option for those mindful of their calorie intake. Ingredients: 2 cups mixed salad greens 4 dried figs, stemmed and sliced 1 ounce fresh goat cheese, crumbled 1 ½ tablespoons slivered almonds, preferably toasted 2 teaspoons extra-virgin olive oil 2 teaspoons balsamic vinegar ½ teaspoon honey Pinch of salt Freshly ground pepper to taste Directions: In a medium bowl, combine mixed salad greens, dried figs, crumbled goat cheese, and slivered almonds. In a separate bowl, stir together extra-virgin olive oil, balsamic vinegar, honey, a pinch of salt, and freshly ground pepper to create a flavorful dressing. Just before serving, drizzle the dressing over the salad and toss the ingredients together to ensure an even distribution of flavors. Low-Calorie Note: This Fig & Goat Cheese Salad not only delights the taste buds with its sweet-and-savory combination but is also low in calories, making it a perfect choice for a light and satisfying meal. The use of nutrient-dense ingredients ensures a wholesome option without compromising on flavor. Enjoy the richness of this salad guilt-free! Low-Calorie Chile-Spiced Chickpea Salad Savor the bold flavors of this low-calorie chickpea salad featuring a kick from sambal oelek, a ground chili paste. The addition of crunchy carrots provides a delightful texture that perfectly complements the chickpeas in this effortless, no-cook recipe. Ingredients: 1 tablespoon sambal oelek 1 teaspoon toasted sesame oil 1 teaspoon rice vinegar 1 (15-ounce) can no-salt-added chickpeas, rinsed 1 cup shredded carrots ¼ cup sliced scallions 1 sheet nori, torn 2 teaspoons toasted sesame seeds Directions: In a medium bowl, combine sambal oelek, toasted sesame oil, and rice vinegar, creating a flavorful dressing. Add the rinsed chickpeas, shredded carrots, sliced scallions, torn nori, and toasted sesame seeds to the bowl. Toss the ingredients together to ensure they are evenly coated with the dressing. Low-Calorie Note: This vibrant and spicy chickpea salad not only tantalizes your taste buds but is also low in calories, making it an excellent choice for those seeking a light and satisfying meal. The combination of chickpeas and crunchy vegetables provides a healthy and fulfilling option without compromising on flavor. Enjoy guilt-free indulgence with this nutrient-packed delight! Low-Calorie Fiber-Rich Spiced White Bean & Spinach Salad Indulge in the delightful flavors of this light and nutritious salad, featuring white beans seasoned with ras el hanout, a Moroccan spice blend boasting cinnamon, cumin, turmeric, ginger, cardamom, and a hint of black and red pepper. For those who prefer a smoother texture, gently mash some of the beans while combining all the ingredients. This bean salad sits atop a bed of delicately dressed spinach, creating a perfect harmony with the beans. It also complements grilled chicken or steak kebabs for a different culinary experience on another occasion. Ingredients: 2 (15-ounce) cans of no-salt-added cannellini beans, rinsed ⅓ cup of low-fat plain yogurt ¾ teaspoon of ras el hanout ½ teaspoon of refrigerated garlic paste ½ teaspoon of salt ½ teaspoon of honey 2 tablespoons of extra-virgin olive oil 1 tablespoon of red wine vinegar 1 tablespoon of harissa paste 1 (5-ounce) package of baby spinach 1 cup of julienned carrots ¼ cup of chopped unsalted roasted almonds 3 tablespoons of golden raisins Directions: In a medium bowl, combine beans, low-fat yogurt, ras el hanout, garlic paste, salt, and honey. Stir to incorporate, and if desired, coarsely mash some of the beans for a creamier texture. In a large bowl, whisk together olive oil, red wine vinegar, and harissa paste. Add spinach, carrots, almonds, and raisins; toss the ingredients to coat evenly. Serve the bean salad on a bed of the spinach mixture, and relish the satisfying blend of flavors and textures. Low-Calorie Note: This fiber-packed salad is not only bursting with flavor but also low in calories, making it a perfect choice for those seeking a healthy and delicious meal option. Lemon-Dill Cucumber Chickpea Salad with Feta Savor the tangy and refreshing goodness of this Lemon-Dill Cucumber Chickpea Salad with Feta. Whether enjoyed on its own or tossed with greens, this salad is a perfect choice for a light and flavorful lunch or dinner. The grassy notes of dill add a delightful twist, but feel free to experiment with other fresh herbs like oregano, parsley, or chives. Ingredients: 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice ¼ teaspoon salt ¼ teaspoon ground pepper 1 15-ounce can chickpeas, rinsed 2 cups diced cucumber ⅓ cup crumbled feta cheese ¼ cup finely chopped red onion ¼ cup diced red bell pepper 2 tablespoons chopped fresh dill Directions: In a large bowl, whisk together olive oil, lemon juice, salt, and ground pepper. Add chickpeas, cucumber, feta cheese, red onion, red bell pepper, and chopped dill to the bowl. Toss the ingredients together until evenly coated with the dressing. Serve and relish the vibrant flavors of this delightful Lemon-Dill Cucumber Chickpea Salad with Feta. Spiced White Bean & Spinach Salad Bursting with Fiber Delight in the vibrant flavors of this fiber-rich salad, where cannellini beans are artfully seasoned with ras el hanout—a Moroccan spice blend featuring notes of cinnamon, cumin, turmeric, ginger, cardamom, and a touch of black and red pepper. For a creamier texture, gently mash some of the beans as they harmonize with the other ingredients. Served on a bed of lightly dressed spinach, this salad complements not only beans but also pairs exquisitely with grilled chicken or steak kebabs on a different occasion. Ingredients: 2 (15-ounce) cans no-salt-added cannellini beans, rinsed ⅓ cup whole-milk plain yogurt ¾ teaspoon ras el hanout ½ teaspoon refrigerated garlic paste ½ teaspoon salt ½ teaspoon honey 2 tablespoons extra-virgin olive oil 1 tablespoon red-wine vinegar 1 tablespoon harissa paste 1 (5 ounce) package baby spinach 1 cup julienned carrots ¼ cup unsalted roasted almonds, chopped 3 tablespoons golden raisins Directions: In a medium bowl, combine beans, yogurt, ras el hanout, garlic paste, salt, and honey. Stir to incorporate, coarsely mashing beans if desired. In a large bowl, whisk together oil, vinegar, and harissa. Add spinach, carrots, almonds, and raisins. Toss the ingredients to coat evenly. Serve the flavorful bean salad atop the bed of spinach mixture. To Make Ahead:Refrigerate the bean salad (Step 1) in an airtight container for up to 3 days. Diabetes-Friendly Salmon Couscous Salad Introduction: Indulge in a diabetes-friendly culinary experience with this nutritious Salmon Couscous Salad. Crafted with health in mind, this salad features wholesome ingredients to keep blood sugar levels steady while satisfying your taste buds. Utilizing precooked or leftover salmon makes this dish convenient and efficient. Ingredients: ¼ cup sliced cremini mushrooms ¼ cup diced eggplant 3 cups baby spinach 2 tablespoons white-wine vinaigrette, divided (see Tip) ¼ cup cooked Israeli couscous, preferably whole-wheat 4 ounces cooked salmon ¼ cup sliced dried apricots 2 tablespoons crumbled goat cheese (1/2 ounce) Directions: Coat a small skillet with cooking spray and heat over medium-high heat. Add mushrooms and eggplant; cook, stirring, until lightly browned and juices have been released, 3 to 5 minutes. Remove from heat and set aside. Toss spinach with 1 tablespoon plus 1 teaspoon vinaigrette and place on a 9-inch plate. Toss couscous with the remaining 2 teaspoons vinaigrette and place on top of the spinach. Place salmon on top. Top with the cooked vegetables, dried apricots, and goat cheese. Diabetes-Friendly Features: Lean Protein: Salmon provides high-quality protein without excessive saturated fat, aiding in blood sugar management. Leafy Greens: Spinach is a low-carbohydrate, high-fiber vegetable, promoting digestive health and steady blood glucose levels. Whole-Grain Couscous: The use of whole-wheat Israeli couscous offers complex carbohydrates with added fiber, supporting better glycemic control. Mushrooms and Eggplant: These vegetables add texture, flavor, and essential nutrients without significantly impacting blood sugar levels. Balanced Dressing: The homemade white-wine vinaigrette offers a delightful taste without excess sodium or refined sugars. Tip: Create a quick white-wine vinaigrette by whisking together 2 tablespoons white-wine vinegar, 1/8 teaspoon each of salt and pepper, and slowly incorporating 1/4 cup extra-virgin olive oil until blended. Extra dressing can be refrigerated for up to 5 days. Bring to room temperature before using. Diabetes-Friendly Quinoa Deli Salad Introduction: Enjoy the delightful flavors of a deli salad without compromising your health. This quinoa deli salad is thoughtfully crafted to be diabetes-friendly, incorporating nutrient-rich ingredients and mindful portions to ensure satisfaction without excessive sodium. It's not only a tasty dinner option but also a perfect choice for a delicious and balanced lunch the following day. Ingredients: 3 cups coarsely chopped Bibb, Boston, or butterhead lettuce ¼ cup thinly sliced red bell pepper 2 tablespoons red-wine vinaigrette, divided (see Tip) ¼ cup cooked quinoa ½ cup canned low-sodium chickpeas, rinsed ¼ cup drained canned artichoke hearts, quartered 1 slice low-sodium deli ham, diced (1 oz.) 2 tablespoons shredded low-moisture, part-skim mozzarella cheese (1/2 oz.) Directions: Toss the lettuce and red bell pepper with 1 tablespoon plus 1 teaspoon of vinaigrette. Place the mixture on a 9-inch plate. Toss the cooked quinoa and chickpeas with the remaining 2 teaspoons of vinaigrette. Place this mixture on top of the lettuce and pepper. Top the salad with artichokes, diced ham, and shredded mozzarella. Diabetes-Friendly Features: Limited Sodium: The recipe is mindful of sodium intake, crucial for individuals managing diabetes and promoting heart health. Quinoa and Chickpeas: High-fiber quinoa and protein-packed chickpeas contribute to a slower rise in blood sugar levels. Vegetable Variety: Bell peppers and lettuce provide essential vitamins and minerals with minimal impact on blood glucose. Lean Protein: Low-sodium deli ham adds protein without excessive saturated fat. Modest Cheese Portion: Shredded low-moisture, part-skim mozzarella enhances flavor without contributing excessive calories or sodium. Tip: Create a quick homemade red-wine vinaigrette by whisking together 2 tablespoons red-wine vinegar, 1/8 teaspoon each of salt and pepper, and slowly incorporating 1/4 cup extra-virgin olive oil until blended. Extra dressing can be refrigerated for up to 5 days.