Walnuts are small nutritional gems and doctors and nutritionists say we don't eat enough of them. Many times people stay away from them because of the fat content. The problem is, they provide the healthy fats that our bodies need to function properly. A cup of raw walnuts contains 18 grams of fat. However, that number contains no trans (bad) fats and only 2 grams of saturated fat. So 16 of those grams are healthy fats. The amount of saturated fat you would get in a serving of either of these salads wouldn't even be enough to count and these nuts have no cholesterol.
Walnuts are equal in carbohydrates and protein and very low in sugar with less than a gram of sugar per cup, making them perfect for diabetics. They also provide iron, calcium, vitamins C and E in small amounts. Everyone should include walnuts in their diet and adding them to salads is a good way to do that. This article has recipes for a Chicken, Peach, and Walnut Salad as well as well as an Apple Walnut Salad. If you aren't fond enough of walnuts to eat them raw, this is a great way to get them into your diet. For this article, I have included the nutritional information.
CHICKEN, PEACH, AND WALNUT SALAD
This recipe works for diabetics because of the carb to protein ratio and the 3 grams of fiber per serving. Remember there is basically no nutritional value in iceberg lettuce so it is best not to use it as a substitute for the mixed spring greens.
2 cups cubed or shredded cooked chicken breast
2 fresh peaches (medium sized), peeled and chopped coarse
1/4 cup raisins
1/2 cup chopped walnuts
1/2 cup mayonnaise (fat-free preferred)
1 tsp curry powder
8 cups packaged spring salad greens
In a medium mixing bowl combine the chicken, peaches, raisins, walnuts, mayonnaise, and curry powder. Gently toss to combine ingredients until coated.
Place salad greens on salad plates and top with the chicken mixture.
Yield: 4 servings
HEALTHY APPLE WALNUT SALAD
1/4 cup chopped toasted walnuts
1 tbsp white wine vinegar
2 teaspoons canola or olive oil
1 1/2 tsp honey
1/4 tsp salt, optional
dash of fresh ground black pepper
2 tbsp crumbled blue cheese
1 head of Bibb lettuce, separate into leaves
1 red apple, thinly sliced
1 Granny Smith apple, thinly sliced
In a small bowl,using a wire whisk, combine the vinegar, oil, honey, salt, and black pepper. Whisk together well. Stir in the cheese.
On four salad plates evenly divide the Bibb lettuce leaves. Divide the apple slices evenly and arrange over the lettuce leaves. Drizzle the dressing over the four salads and sprinkle the toasted chopped walnuts over the top.
Nutritional information per salad: Approximately 147 calories, 8 g (2 sat.)fat, 3 g protein, 18 g carbohydrates, 3 mg cholesterol, 3 g fiber, 207 mg sodium
Per serving with 1/2 cup chicken mixture and 2 cups salad greens: 277 calories, 19 g carbs, 26 g protein, 3 g fiber, 12 g (1 g sat)fat, 57 mg cholesterol, 295 mg sodium Note: This analysis figured using fat-free mayonnaise!
Diabetic exchanges: 3 lean meats, 1 1/2 fat, 1 starch
Enjoy!
For more of Linda's recipes visit her blog at http://grandmasquickfixrecipes.blogspot.com/
For her diabetic information and recipes visit http://diabeticenjoyingfood.blogspot.com/
