2 salads that keep your blood sugar under control

Salads are a healthy option for anyone looking to regulate their blood sugar. These two recipes put a spin on your usual salad, and could win over even the most stubborn carnivore.

With an all-star nutritional lineup of barley, beans, vinegar and citrus, this hearty salad is a real winner. Try it alongside grilled chicken, pork or fish.

Preparation time: 25 minutes. Cooking time: 10 minutes. Serves 6.

Ingredients:

• 300 ml (1 1/4 c) reduced-sodium chicken broth or vegetable broth
• 150 g (3/4 c) quick-cooking barley
• 50 ml (1/4 c) cider vinegar
• 50 ml (1/4 c) orange juice
• 50 ml (1/4 c) extra-virgin olive oil
• 7 ml (1 1/2 tsp) ground cumin
• 5 ml (1 tsp) dried oregano
• 1 garlic clove, minced
• 1 ml (1/4 tsp) salt, or to taste
• Freshly ground pepper to taste
• 1 can (398 or 540 ml/15 1/2 or 19 oz) black beans, drained and rinsed
• 1 large red or yellow pepper, seeded and diced
• 150 ml (2/3 c) chopped scallions, trimmed (1 bunch)
• 50 ml (1/2 c) coarsely chopped fresh cilantro
• Lime wedges

1. Combine the broth and barley in a medium pot and bring to a simmer. Cover and reduce heat to low. Simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes. Transfer the barley to a large bowl. Fluff with a fork and let cool.
2. Meanwhile, combine the vinegar, orange juice, oil, cumin, oregano, garlic, salt and pepper in a jar with tight-fitting lid or a small bowl. Shake or whisk to blend.
3. Add the beans, red or yellow pepper, scallions and cilantro to the barley. Drizzle with the dressing and toss to coat well. Garnish with lime wedges.

Per 175 millilitres (3/4 cup) serving: 230 calories, 7 g protein, 29 g carbohydrates, 7 g fibre, 11 g total fat, 2 g saturated fat, 0 mg cholesterol, 410 mg sodium.

This pasta salad's been upgraded with whole wheat pasta and a generous quantity of colourful vegetables. And thanks to the dressing, it has a fraction of the saturated fat and calories of typical mayonnaise dressings.

Preparation time: 30 minutes. Cooking time: 8 to 10 minutes. Serves 6.

Ingredients:

• 170 g (6 oz/2 cups) whole wheat rotini or fusilli pasta
• 75 ml (1/3 c) reduced-fat mayonnaise
• 75 ml (1/3 c) low-fat plain yogurt
• 30 ml (2 tbsp) extra-virgin olive oil
• 15 ml (1 tbsp) red-wine vinegar or lemon juice
• 1 garlic clove, minced
• 1/2 ml (1/8 tsp) salt, or to taste
• Freshly ground pepper to taste
• 250 ml (1 c) cherry or grape tomatoes, halved
• 250 ml (1 c) diced yellow or red pepper (1 small)
• 250 ml (1 c) grated carrots (2 to 4 medium)
• 125 ml (1/2 c) chopped scallions (4 medium)
• 125 ml (1/2 c) chopped pitted kalamata olives
• 75 ml (1/3 c) slivered fresh basil

1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring often, until firm-tender, eight to 10 minutes. Drain and refresh under cold running water.
2. Whisk mayonnaise, yogurt, oil, vinegar, garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add the tomatoes, yellow or red pepper, carrots, scallions, olives and basil. Toss to coat well.

Per 250 millilitres (one cup) serving: 205 calories, 6 g protein, 29 g carbohydrates, 4 g fibre, 9 g total fat, 2 g saturated fat, 1 mg cholesterol, 291 mg sodium.

Put a twist on your usual salad with these healthy and blood sugar friendly recipes. Each will excite your taste buds and leave your body more than satisfied.