From berries to crumbled feta cheese, this salad is a kaleidoscope of bold flavours and compelling textures

Tips

Save extra dressing for another salad or use as a dip for raw vegetables.

Use pre-packaged assorted salad greens or any combination of lettuces. Add fresh berries, such as raspberries, blueberries and strawberries.

Makes 4 servings
Cooking time: 20 minutes

Ingredients

  • 6 cups  assorted greens  1.5 L
  • ¼ cup  Basil Buttermilk Dressing  50 mL
  • 1 cup  each blueberries, raspberries and sliced strawberries 250 mL
  • ¾ cup  crumbled feta cheese (110 g)  175 mL

Basil Buttermilk Dressing:

  • Yield: 1 cup (250 mL) (see Tip)
  • Prep: 10 minutes
  • Refrigerate: 1 hour or longer
  • 2/3 cup  well-shaken buttermilk  150 mL
  • 1/3 cup light mayonnaise  75 mL
  • 2 tbsp  finely chopped fresh basil or 2 tsp (10 mL) dried 25 mL
  • 1  small clove garlic, minced  1
  • Pinch  each salt and freshly ground pepper  Pinch

Instructions

  1. Place greens in large bowl. Drizzle with dressing; toss gently to coat.
  2. Divide salad evenly among 4 plates; top each serving with ¾ cup (175 mL) of the mixed berries and one-quarter of the cheese. Serve immediately.

Basil Buttermilk Dressing: 

  1. In small bowl, whisk together buttermilk, mayonnaise, basil, garlic, salt and pepper.
  2. Chill, covered, for 1 hour, to allow flavours to develop. 

Notes

Salad: Canada’s Choice per Serving: ½ Carbohydrate, 1 Meat & Alternatives, 1 Fat

Dressing: Canada’s Choice per Serving: 1 Extra

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca

Nutritional Information

Per Serving
Salad
(¼ of recipe)
Calories 160
Total Fat 8 g
Saturated Fat 4 g
Sodium 381mg
Carbohydrates 16g
Fiber 5 g
Protein 7 g
Dressing
(1 tbsp or 15 mL)
Calories 19
Total Fat 2 g
Saturated Fat 0 g
Sodium  53 mg
Carbohydrates 27 g
Fiber 0 g
Protein 0 g

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