recipes

Diabetes Friendly White Bean Salad Recipe

Kerri Sparling Health Guide September 24, 2010
  • It's not often that I have the chance to use the "Food" category on this blog.  I'm a bit of a cooking disaster (known for such dishes as "Ew!" and "Is it supposed to hurt when I eat it?")  But I've thrown together something that I thought was tasty.  And it is low-carb.  AND it doesn't taste like garbage.  (This fact has been confirmed by my brave husband, who has thrown many a meal into the compost pile in fear of the effects of consuming it.)

    Yes, I was shocked, too!

    I have found that eating low-carb makes blood sugar management a little easier.  Not having the spikey bits after meals keeps my numbers more in range and less "riddled with chaos."  However, I like bread.  And pasta.  (I have a little bit of Italy in my family tree - does it show?)  And that whole "feeling full" thing. 

    Turns out a good dose of fiber gives me that full feeling without sending my blood sugars straight into orbit.  I had a really tasty white bean salad dish at a restaurant the other night, and dared myself to recreate it last night at home.  While it wasn't exactly the same, it was still tasty.  I put in too many red onion bits, so it has some serious zip to it, but it tasted good and didn't tease me towards the 200's.


    Kerri's Seriously Zippy White Bean Salad 

    • 2 cans of white cannelini beans, rinsed
    • 1/4 red onion, minced
    • 10 slices of pepperoni, chopped
    • 1/2 cucumber, chopped
    • 2 tablespoons of extra virgin olive oil
    • salt
    • pepper
    • lemon juice

    It's this simple:  Add all the ingredients to a mid-sized sedan (just kidding - use a bowl),  mix together, and add salt, pepper, and lemon juice to taste.  Eat with mouth.  Beware of hot onions.

    A simple recipe goes a long way for a culinarily-challenged blogger like myself.  And now I feel like I'm contributing, at least in a small way, to the D-Feast Friday efforts!!