How to build a balanced, satisfying salad

Follow this simple step-by-step guide to create a healthful, balanced, and delicious salad every time! Please note, if you have diabetes, it’s important to be mindful of the total carbohydrate content of your meal in order to best manage your blood sugar and keep it in a healthy range.

You'll also want to top your salad with a delicious dressing to bring it all together. Here are some flavorful and nutritious ideas:

Greek yogurt ranch dressing

Makes 8 servings | Prep: 3 min

Ingredients

• 1 cup plain, low fat Greek yogurt
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp dill
• Dash of cayenne pepper and salt

Preparation

Combine all ingredients and whisk together until smooth.

Nutrition

Serving size: 2 Tbsp

Calories: 23 | total fat: 1 g | saturated fat: 0 g | sodium: 18 mg | cholesterol: 4 mg | total carbs: 2 g | fiber: 0 g | sugars: 1 g| protein: 3 g | potassium: 4 mg

Balsamic dressing

Makes 8 servings | Prep: 3 min

Ingredients

• 3 Tbsp balsamic vinegar
• 1 Tbsp Dijon mustard
• 1 clove garlic, minced
• 1/3 cup olive oil
• Dash of salt and pepper

Preparation

Combine all ingredients and whisk together until smooth.

Nutrition

Serving size: 2 Tbsp

Calories: 84 | total fat: 9 g | saturated fat: 1 g | sodium: 47 mg | cholesterol: 0 mg | total carbs: 1 g | fiber: 0 g | sugars: 0 g | protein: 0 g | potassium: 1 mg

Avocado lime dressing

Makes 8 servings | Prep: 5 min

Ingredients

• 1 avocado, mashed
• ½ plain, low-fat Greek yogurt
• 1 small bunch cilantro
• ¼ cup lime juice
• 4 Tbsp olive oil
• 2 cloves garlic, minced
• Dash of salt and pepper

Preparation

Place all ingredients in food processor and pulse until smooth.

Nutrition

Serving size: 2 Tbsp

Calories: 112 | total fat: 10 g | saturated fat: 2 g | sodium: 11 mg | cholesterol: 2 mg | total carbs: 4 g | fiber: 2 g | sugars: 1 g | protein: 2 g | potassium: 122 mg

Sesame Ginger Dressing

Makes 8 servings | Prep: 5 min

Ingredients

• 1 Tbsp olive oil
• 1 Tbsp sesame oil
• 1 Tbsp low-sodium soy sauce
• 1 Tbsp rice vinegar
• 1 clove garlic, minced
• ¼ Tbsp maple syrup
• 1 tsp minced ginger

Preparation

Combine all ingredients and whisk together until smooth.

Nutrition

Serving size: 2 Tbsp

Per Serving

Calories: 34 | total fat: 3 g | saturated fat: 1 g | sodium: 72 mg | cholesterol: 0 mg | total carbs: 1 g | fiber: 0 g | sugars: 0 g | protein: 0 g | potassium: 4 mg