What Can I Eat? Bringing Back An Old Favorite

By Laura Stepp, MA, RD, LD, Clinical Dietitian at Lexington Medical Center

Again, I find myself looking at another beautiful picture of food and thinking about all of those vegetables I bought at the farmer’s market over the weekend. There are so many ways to incorporate and combine vegetables. The possibilities are endless, and yes, overwhelming. So as I looked through the most recent edition of Diabetic Living® Magazine, I saw an up-to-date and refreshing recipe for an old favorite: Waldorf Salad Lettuce Wraps.

Waldorf Salad Wraps

Waldorf Salad Wraps

Now many of you (especially if you are a child of the 70’s or before) might be thinking, “Yikes! The mayonnaise based salad with nuts and fruits that our parents used to eat?” Yes. My cardiac and diabetes clients are always interested in eating better but are conflicted with wanting to enjoy old traditional recipes. At the same time, I’m encouraging them to try new vegetables in new ways. Let’s do both with this heart-healthy and diabetes-friendly version.

Servings: 4 (2 wraps each)
Carbs per serving: 33 g
Start to finish preparation; 25 mins (not including cook time for whole grain)

1-1/4 cups of a cooked whole grain (brown or wild rice, pearled barley)
1 cup thin sliced apple
1 cup chopped celery
¾ cup chopped cauliflower florets
½ cup red/black seedless grapes, halved or quartered
½ cup chopped walnuts (toasted)
½ cup plain low-fat Greek yogurt (yes, really)
1 Tbsp honey (local – preferably)
½ tsp kosher salt (can substitute sea salt)
½ tsp celery seeds
¼ tsp black pepper
8 Bibb lettuce leaves (can substitute green or red leaf lettuce leaves)

1. In a large bowl combine the first six ingredients (Whole grain through walnuts). For dressing, in a small bowl combine the next six ingredients (yogurt through pepper)
2. Pour dressing over whole grain mixture; toss gently to coast. Spoon onto lettuce leaves; roll up.

Per Serving: 204 calories; (1 g Sat fat), 33g carbs (5 g fiber, 14 g sugars), 8 g protein

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