My Everyday Green Salad
Incorporating a ‘green starter’ before any meal ensures I get the neccesssary fibre into my meals. This is my box standard salad that I don’t get tired of, it’s quick and you can chop and change with the ingredients you have at home.
Adding a fiber-rich starter helps regulate glucose levels by slowing down the absorption of sugar into the bloodstream, promoting a more gradual and steady rise in blood sugar. How? The soluble fiber in this starter forms a gel-like substance that helps trap sugars, preventing rapid spikes and supporting better blood sugar control. This slower digestion and absorption contribute to increased satiety and can be beneficial for individuals managing diabetes or aiming to stabilise their blood glucose levels.
Beyond its delightful taste and texture, a green salad packs a nutritional punch, offering benefits like nutrient enrichment, digestion support, and potential weight management.
Radicchio is a nutrient-rich bitter leafy vegetable with vitamins, including K and C, and minerals like folate. With antioxidant properties, it may protect cells from free radical damage, while its high fiber content supports digestive health and helps in managing weight. Additionally, the vegetable’s anti-inflammatory compounds, phytonutrients and potential bone health benefits make radicchio a nutritious addition to a balanced diet.
My Everyday Green Salad
Ingredients
- 150 g green beans topped
- 1 large fennel bulb trimmed and finely sliced
- 2 celery stalks finely sliced or cut into thin bite-sized batons
- 1/2 cucumber peeled and cut into thin bite-sized batons
- 1 head radicchio washed, leaves roughly torn
Mustard Vinaigrette
- 1 teaspoon Dijon mustard
- squeeze of 1/2 lemon
- 3 tablespoon extra-virgin olive oil
- 1 teaspoon chopped soft herbs like tarragon, dill or parsley
- salt & pepper
Instructions
- Add all the dressing ingredients together in a jar and shake well, taste and adjust the seasoning.
- Blanch the beans in a pan of lightly salted boiling water for 2-3 minutes until they are bright green and tender but maintaining a crisp. Rinse under cold water or add to a bowl iced water (my preference). Drain well
- arrange the fennel, celery, cucumber and lettuce in a small bowl with the beans.
- Drizzle the vinaigrette over the salad and toss well, alternatively you can add the dressing FIRST and build the salad onto of the dressing, only mixing once you are ready to serve.