Diabetes Diet: Beet, Quinoa, and Arugula Salad
Peppery arugula adds a perfect balance to the sweet beets in this salad, and nutty quinoa provides a protein boost.
According to the American Diabetes Association, beets are high in vitamin C and folate. Plus they’re a great source of the antioxidant lipoic acid, which research has found to be helpful in healing nerve damage. And quinoa, with a glycemic index of 53, won’t cause a spike in blood sugar.
This recipe serves: 8
2 whole beets, trimmed
½ cup extra-virgin olive oil
Juice of one orange
¼ tsp unrefined sea salt
¼ tsp freshly ground black pepper
4 cups cooked quinoa
6 ounces baby arugula
1. Preheat oven to 425° F
2. Pierce holes in beets with a fork and wrap them in aluminum foil. Place on baking sheet and bake until tender, approximately 45 minutes. Allow beets to cool slightly, then peel and dice.
3. Whisk olive oil, orange juice, salt, and pepper to make a vinaigrette.
4. Place quinoa in a large bowl and lightly fluff with a fork. Add the vinaigrette. Gently stir in the arugula and beets. Serve immediately.
Protein 5 g
Carbohydrates 23 g
Fiber 3 g
Sugar 16 g
Fat 16 g
Saturated fat 2 g
Cholesterol 0 g
Sodium 135 mg
Recipes and photo reprinted with permission from The Italian Diabetes Cookbook, by Amy Riolo (American Diabetes Association, 2016)
Amy Riolo is an award-winning author, chef, and television personality. She is best known for teaching about culture, nutrition, and diabetes-friendly eating through global cuisine. Her book, The Mediterranean Diabetes Cookbook, won the 2011 Nautilus Book Award.