Healthy Eats: Spruce up your supper with a spring salad

grape tomatoesBY KELLY SLOAN
Being808 Contributor

Here’s a radical idea: Make a salad your main course.

Salads can be hearty and packed with flavor. And here’s the best part: Eat a salad for dinner and splurge a bit on dessert.

I recently gave a cooking demonstration to a small group of people at HMSA Center. I showed them a quick, easy way to whip up a vegetarian salad and a tuna salad.

Kelly saladThese salads are diabetic-friendly. Really, they’re perfect for whatever diet plan you’re on.

So go ahead, eat like Peter Rabbit tonight and munch on some greens. You won’t be disappointed.

Vegetarian Salad

Ingredients (serves four):

• 1 (12-ounce) package mixed greens (we had organic local greens)
• 8-10 grape tomatoes, cut in half
• 1 cucumber, sliced
• 1 (15.5-ounce) can kidney beans (rinsed in a colander)
• 1/2 cup balsamic vinaigrette dressing
• 1/2 cup nuts, chopped (optional)

Directions:

1. Place mixed greens in a large bowl. Add tomatoes, cucumbers and kidney beans; toss well.

3. Pour dressing over salad and toss again. Garnish with nuts and serve.

Tuna salad

Tuna and Mixed Greens

Ingredients (serves four):

• 1 (12-ounce) package mixed greens
• 8 grape tomatoes, cut in half
• 1 cucumber, diced
• 1 (14-ounce) can garbanzo beans
• 1 (5-ounce) can tuna
• 1/2 cup balsamic vinaigrette dressing
• 1/2 cup nuts, chopped

Directions:
1. Place mixed greens in a large bowl.

2. Add tomatoes, cucumbers, garbanzo beans and tuna; toss well.

3. Pour dressing over salad and toss again. Garnish with nuts and serve.

sloanKelly Sloan is in the dietetics program at the University of Hawaii-Manoa, is a staff writer for UH-M’s student newspaper Ka Leo o Hawaii and interns for several nutrition and media specialists. She also works at the Kapiolani farmers market and as a deli cook at a local health food store. Sloan enjoys cooking and developing new recipes that are easy to prepare, delicious and healthy. Find her on Twitter @ksloan6 or on Facebook.

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