Fig Salad

Salads are one of the best meals to eat for your metabolic health. But keep in mind that not all salads are equal. When prepared well, they help deliver high fiber which is one of the most important elements for creating a blood sugar friendly meal. Most commonly, certain store bought and restaurant/take-away salads contain a significant amount of sugar and carbs from ingredients like dressings, croutons and refined grains. This can quickly turn the salad into dessert which is a problem.

This fig salad is made with fresh figs, salad greens (argula/roquette, spinach, and chard) and burrata cheese. The salad comes together in a few easy steps and is flexible enough to accomodate different varieties.

Ingredients

Leafy greens

Leafy greens are your secret weapon for creating a healthier you. The fiber in leafy greens promotes healthy gut bacteria, balances blood sugar and can reduce inflammation in the body.

Figs

Fresh figs add a touch of natural sweetness, providing a healthier alternative to processed versions (candied and dried) which make them an excellent choice for being blood sugar friendly. Although dried fig varieties can be consumed year round and offer convenience, eating fresh figs is unmatched in terms of texture and flavour. Figs are 80% water which make them fragile and they are best consumed fresh as their shelf life is very short.  

Fun fact: Figs have many secrets.. they are actually classified as inverted flowers and not fruit.

Burrata

Burrata is a creamy, buttery Italian cheese that is heaven on a plate. It is high in protein which is essential for building and repairing tissues in the body and a great source of calcium which is important for maintaining strong bones and teeth. It is versatile in cooking and creates a creamy and indulgent touch to your meals.

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How to elevate your salad game?

‍Texture is king

Try to incorporate different types of greens to add a depth in flavour and nutrition. In particular, dark greens like spinach and kale contain an abundance of manganese, and evidence suggests that this micronutrient may reduce oxidative stress and the associated risks, like insulin resistance and diabetes. Typically, the darker the green, the more nutrients it contains.

Get creative with toppings - you can add some toasted nuts and seeds to create some crunch.

Master dressing

Keep it simple and maximise use of high quality olive oil, fresh lemons, limes and vinegar (apple cider and balsamic).

Check for hidden sugars by reading labels

Refined carbs like croutons, noodles and other salad finishers can really send your blood sugar sky high. As an alternative you can swap the carb heavy toppings with nutrient dense alternatives like nuts/seeds and beans.

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Blood Sugar Analysis - How well does it perform metabolically?

This salad produced an excellent blood sugar response. The use of fresh ingredients plays an important role as the salad provides the perfect balance of fiber, protein and fats keeping blood sugar levels steady.

_Disclaimer

_{FreeStyle Libre 2 CGM was used in all recipe testings for a healthy, non-diabetic subject. Individual results may vary.}

_{‍This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.}

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Enjoy!