from The Diabetes Code Cookbooks
A smart make-ahead strategy, these layered salads can be built in mason jars or any other nonreactive container with a lid. The salad doesn’t get tossed in the dressing until you’re ready to eat, so the ingredients stay fresh and crunchy and the flavors remain distinct. Put a couple of tablespoons of dressing in the bottom of each container, add the rest of the ingredients, and you’re set. Refrigerate for up to three days until ready to serve. Each recipe makes 4 mason jars of salad
TBA (Tomato, Belgian Endive, Avocado)
1 lb/450 g grape or cherry tomatoes
2 avocados
1 lime
1 head Belgian endive
4 eggs
4 large handfuls baby spinach
2 Tbsp sesame seeds
2 Tbsp favourite dressing
Halve tomatoes. Halve avocado, scoop out flesh, and chop into bite-sized pieces. Squeeze lime over avocado to prevent browning. Slice endive into ribbons.
In a small saucepan, cover eggs with cold water and bring to a boil over high heat. Boil for 5 minutes. Immediately remove eggs from heat, drain, and gently roll on countertop to crack shells. Peel eggs under cold running water and set aside. When cool, chop eggs.
Layer ingredients in mason jar in this order: dressing, tomatoes, avocado, endive, egg, spinach, sesame seeds. To serve, toss in the jar and eat.
PBJ (Parsley, Beans, Jicama)
3⁄4 lb/350 g jicama
1⁄2 cup/55 g walnuts or almonds
1 can (19 fl oz/540 mL) cannellini beans
1 bunch flat-leaf parsley 1 head radicchio
4 large handfuls arugula
2 tbsp favourite dressing
Peel and cut jicama into small cubes. Chop nuts. Drain and rinse cannellini beans. Chop parsley leaves and stems. Slice radicchio.
Layer ingredients in mason jar in this order: dressing, jicama, nuts, cannellini, parsley, radicchio, arugula.
To serve, simply toss in the jar and eat.
TLC (Tuna, Lettuce, Cucumber)
8 radishes
1 English cucumber
3 carrots
4 large handfuls red leaf lettuce
1 lb/450 g slender green beans
3 cans (each 6 oz/170 g) tuna packed in olive oil
2 tbsp favourite dressing
Slice radishes very thinly. Cube cucumber. Grate carrots. Tear lettuce into bite-sized pieces. Trim green beans and cut into bite-sized pieces.
Fill a large bowl with ice water. Bring a small saucepan of salted water to a boil, add beans, and blanch for about 4 minutes or until tender crisp. Plunge into ice water to stop cooking, then drain.
Layer ingredients in mason jar in this order: dressing, radishes, cucumber, carrots, beans, tuna, lettuce. To serve, simply toss in the jar and eat.
BRB (Beemster, Radishes, Bacon)
4 oz/112 g Beemster aged gouda or other semi-soft cheese
8 radishes
2 heads frisée lettuce
1 head lamb’s lettuce or other very tender green
4 slices bacon
2 tbsp favourite dressing
Grate cheese. Slice radishes thinly. Chop frisée lettuce. Tear lamb’s lettuce into bite-sized pieces. Line a plate with paper towel.
Fry bacon in a skillet over low heat for 12–15 minutes. Drain on paper towel and crumble when cool.
Layer ingredients in mason jar in this order: dressing, radishes, cheese, frisée, bacon, lamb’s lettuce. To serve, simply toss in the jar and eat.
Nada’s Tips & Tricks: These are great ideas and once you’ve mastered them, switch ingredients for different flavour profiles. Make them ahead of time so there’s no excuse to stick with a healthy choice.
Adapted with permission of the publisher from the book The Diabetes Code Cookbook: Delicious, Healthy, Low-Carb Recipes to Manage Your Insulin and Prevent and Reverse Type 2 Diabetes, written by Dr. Jason Fung and Alison Maclean and published by Greystone Books in November 2021. Available wherever books are sold. https://greystonebooks.com/collections/food-drink/products/the-diabetes-code-cookbook
