Insulin resistance is a growing epidemic that can lead to health problems including heart disease and diabetes These healthy recipes to help keep your blood glucose levels in check.
Citrus and Spinach Salad
2 large navel oranges
1 large ruby-red grapefruit
6 cups (1.5 L) baby spinach leaves, washed
1 small cantaloupe, peeled and cut into bite-sized chunks
4 scallions, white parts only, very thinly sliced
4 oz (125 g) thinly sliced prosciutto, cut into shreds
3 tbsp (45 mL) balsamic vinegar
3 tbsp (45 mL) olive oil
2 tbsp (25 mL) 6% cream
2 tsp (10 mL) honey
1⁄4 tsp (1 mL) salt
1⁄4 tsp (1 mL) freshly ground black pepper
This salad is an excellent source of vitamin C, thanks to all of the fruits. To retain the vitamin C, serve the salad as soon after tossing as possible.
Cantaloupe contains the antioxidant beta carotene, which is converted into vitamin A
by the body.
First, make the dressing. Place the vinegar, oil, cream, honey, salt and pepper into a 1-pint (500-mL) jar or container with a tight-fitting lid. Cover and shake until well blended.
To make the salad, use a citrus zester or peeler to remove fine shreds of zest from one orange. Set aside. Working over a medium bowl to catch the juices, peel the oranges and grapefruit using a serrated fruit knife; be sure to remove all of the white pith.
Cut between the membranes of the fruits, lift out the fruit sections, and place in the bowl with the juices.
Add 2 tbsp (25 mL) of the combined grapefruit and orange juices to the dressing and shake again to blend. Taste and add more citrus juice, salt and pepper, if desired.
Place the spinach in a large serving bowl. Add the orange and grapefruit sections and juices from the bowl, the cantaloupe and the scallions. Toss to evenly distribute the ingredients among the spinach leaves. Shake the dressing once more, then pour it over the salad and toss again. Scatter the shredded prosciutto over the top of the salad and sprinkle on the orange zest.
Serve the salad immediately.
Summer Salmon and Asparagus
Salmon and Asparagus
4 skinless salmon fillets (about 4 oz/125 g each)
2 leeks, thinly sliced
8 oz (250 g) asparagus spears
1 cup (250 mL) sugar snap peas
4 tbsp (60 mL) dry white wine
1 cup (250 mL) reduced-sodium vegetable broth
Salt and pepper
1 tbsp (15 mL) snipped fresh chives
Asparagus contains asparagine, a phytochemical that acts as a diuretic.
This dish is easy to prepare and a good source of omega-3 fatty acids. The fish and vegetables are lightly poached in the wine and broth, infusing all of the flavours together.
Run your fingertips over each salmon fillet to check for stray bones, pulling out any that remain. Arrange the leeks in a single layer in the bottom of a large Dutch oven coated with cooking spray. Lay the pieces of salmon on top. Surround the fish with the asparagus and peas. Add the wine and broth, and season lightly with salt and pepper.
Place the Dutch oven over medium-high heat and bring broth to a boil, then cover with a tight-fitting lid and reduce the heat to low. Cook the fish and vegetables until the salmon is pale pink all the way through and the vegetables are tender, about 12 to 14 minutes.
Sprinkle the chives over the salmon and serve.