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Healthy Recipes for Diabetics: Dips, Salsa, Salads and Dressings

Dill Dip
Spinach Dip
Ranch Dressing or Dip
Wasabi Orange Dressing
Black Bean Salsa
Marinated Slaw
Asian Slaw
Creamy Coleslaw
Vinagrette Coleslaw
Cauliflower and Potato Salad

Dill Dip

2 c. non-fat or lite mayonnaise or Miracle whip
2 c. fat free sour cream
3 T. chopped onion
2 T. dill weed
1 T. Beau Monde
3 T. chopped parsley

Mix all ingredients until well blended. Chill at least 2 hours. To serve, hollow out a round loaf of rye or pumpernickel bread. Use bread chunks to dip, arrange on side of platter.


2 cups canned chickpeas (drained and rinsed well)
3 tablespoons tahini
1 large clove of garlic or 2 small cloves
1 small onion, sauteed in a small amount of olive oil
1/2 teaspoon salt
2 tablespoons olive oil
1/3 cup fresh lemon juice
1 tablespoon cumin

Additions – add any combination of the following:
1/2 cup roasted red peppers (chopped)
2 tablespoons Mrs. Dash
1 can of chopped green chilies

Saute onion. Place all ingerdients in blender or food processor. Blend until creamy (you may need to add more olive oil to get the consistency you like).

Serving: 1/4 cup
Calories: 100
Carbohydrates: 10 gm
Fiber: 2 gm
Sodium: 125 mg

Spinach Dip

5/8 oz. package dry vegetable soup mix – without noodles
10 oz. frozen chopped spinach – drained and squeezed dry
8 oz. can water chestnuts chopped
1 c. lite or fat free mayonnaise
1 1/2 c. fat free sour cream

Combine all ingredients and refrigerate for at least 4 hours.
½ c. = ½ carb

Ranch Dressing or Dip

1 c. buttermilk (for thicker consistency use 1 c. fat free mayonnaise)
1 c. fat free sour cream
1 pkg. ranch dressing mix

Mix well, refrigerate for at least one hour before serving. Use on salads or as a dip for vegetables.

Wasabi Orange Dressing

¼ c. rice wine vinegar
¼ tsp. wasabi powder
1 tsp. fresh thyme
1 small shallot, trimmed and quartered
2 Tbs. chopped fresh ginger
2 tsp. chopped fresh basil
½ c. orange juice (pref. fresh squeezed)

Put all ingredients, except the orange juice, into the blender. Blend well. Slowly drizzle the orange juice into mixture. Blend well. Refrigerate.

Black Bean Salsa

1 can black beans, rinsed and drained
1 onion, chopped
1 small can of corn
2 tomatoes, chopped
1 small can of chopped green chilies
1 clove of garlic, chopped
2 tsp. cumin
1 tsp. oregano
2 tbs. lime juice
Salt and pepper to taste

Mix all ingredients. Let chill for at least one hour before serving. Serve with baked chips or tortillas.

½ c. = 1 carb

Marinated Slaw

1/2 head Napa cabbage, shredded, salted, and rinsed
2 red bell peppers, thinly sliced
2 green bell peppers, thinly sliced
3/4 cup apple cider vinegar
1 tablespoon mustard seed
1 teaspoon celery seed
2 Tbs. sugar

Toss the cabbage and peppers and place into a strainer resting over a bowl to drain for 2 hours. Then place into a mason jar. In a small saucepan, bring the vinegar, sugar, mustard seed, and celery seed to a boil. Pour over the cabbage and the peppers. Store in the refrigerator for 3 days before serving.

Calories: 50
Carbohydrates: 6 gm
Fiber: 3 gm
Sodium: <100 mg

Asian Slaw

1 (3-inch) piece ginger, grated fine
1/2 cup rice wine vinegar
1 tablespoon soy sauce
1 lime, juiced
2 tablespoons sesame oil
1/2 cup peanut butter
1 head Napa cabbage, sliced thin
1 red bell pepper, julienne fine
1 yellow bell pepper, julienne fine
2 Serrano chilies, minced fine
1 large carrot, grated fine with a peeler
3 green onions, cut on the bias, all of white part and half of the green
2 tablespoons fresh cilantro or 2 tsp. of dried
2 tablespoons fresh mint or 2 tsp. dried
1/2 teaspoon ground black pepper

In a small bowl, or food processor combine ginger, vinegar, soy sauce, lime juice, oil, and peanut butter. In a large bowl, combine all other ingredients and then toss with dressing. You can save some of the dressing to dress noodles that can be added to this dish along with stir fried pork to make an entire meal.

Calories: 35
Carbohydrates: 4 gm
Fiber: 4 gm
Sodium: 160 mg

Creamy Coleslaw

1/2 head green cabbage, thinly sliced
1/2 head red cabbage, thinly sliced
1 carrot, thinly sliced
1/2 cup buttermilk
1/2 cup non-fat plain yogurt
1/2 cup light mayonnaise
1 tablespoon pickel juice
1 teaspoon dry mustard
1 tablespoon chives, chopped
Kosher salt, as needed
1/2 teaspoon fresh ground black pepper

Generously salt the cabbage and drain in colander for 3 hours. Rinse thoroughly and dry. In a separate bowl, combine all of the ingredients except the cabbage and carrot. Whisk to combine evenly. Toss the cabbage and carrot with the dressing.

Caloires: 45
Carbohydrates: 5 gm
Fiber: 3 gm
Sodium: 120 mg

Vinagrette Coleslaw

2 pound cabbage
2 large carrots
1 medium red pepper
1 medium green pepper
1/3 teaspoon celery seeds
3/4 cups apple cider vinegar
1 teaspoon salt
2 Tbs. sugar

Warm the sugar and vinegar until sugar dissolves. Stir gently. Shred the cabbage and carrots using a grater. Allow the sugar and vinegar mixture to cool. Then pour this mixture over the cabbage and carrot mixture. Chop the peppers into small pieces. Chop these slices. The peppers are for flavor, but they are also for color. The same is true for the carrots.

Mix the chopped peppers, the salt, and celery seeds into the cabbage mixture. Pour the whole thing into a bowl, cover, and allow to settle. Refrigerate overnight to allow the flavors to blend. This is very important with many dishes. The longer you allow it to just sit, the more the flavors mix.

Calories: 35
Carbohydrates: 4 gm
Fiber: 4 gm
Sodium: 110 mg

Cauliflower & Potato Salad

1 cup lite or fat free mayonnaise
2 Tbs vinegar
1 1/2 tsp salt
1 tsp sugar substitute
2 small potatoes, boiled and cubed
1 head of cauliflower, chopped (steamed for less than 5 minutes)
1 cup sliced celery
1/2 cup chopped onion
3 eggs, hard-boiled
1 to 2 Tbs chopped green onions, optional garnish
1 tomato, cut in wedges, optional garnish

Combine mayonnaise, vinegar, salt, sugar, and pepper in a large bowl. Add remaining ingredients; toss gently to combine well. Cover; chill for 2 or more hours for best flavor. Garnish with chopped green onion and tomato wedges if desired. ½ c. serving.

Calories: 100
Carbohydrates: 10 gm
Fiber: 3 gm
Sodium: 100 mg

For more information:

Go to the Diabetes health topic.