Nutty Apple Salad looks very festive and tastes delicious. The skins on the red and green apples add holiday color to the salad greens, but if you prefer no skin, peeling the fruit will not harm the flavor.

Nutty Apple Salad Prep Time: 15 min
Ready In: 20 min

Servings: 9

1 package Romaine Leaves
9 cup torn Mixed Greens
1 small tart Green Apple, cored and cut into wedges
1 small Red Apple, cored and cut into bite-size pieces
3 tbsp Cider Vinegar
3 tbsp Olive Oil
1/4 tsp fresh Ground Black Pepper
1/8 tsp Salt
1/3 cup Mixed Nuts, toasted

Lay several romaine leaves on a large platter. Top with the torn greens and apples.
Combine cider vinegar, olive oil, pepper, and salt in a small screw-top jar. Place lid on jar and shake dressing well. Drizzle dressing over salad. Sprinkle with nuts.

Tips & Notes
At many different levels, the polyphenols in apples are clearly capable of influencing our digestion and absorption of carbohydrates, and the overall impact of these changes is to improve regulation of our blood sugar.
The impact of apple polyphenols on our carbohydrate processing includes:
• Slowing down of carbohydrate digestion. Quercetin and other flavonoids found in apples act to inhibit carbohydrate-digesting enzymes like alpha-amylase and alpha-glucosidase. When these enzymes are inhibited, carbohydrates are broken down less readily into simple sugars, and less load is placed on our bloodstream to accommodate more sugar.
• Reduction of glucose absorption. Polyphenols in apples clearly lower the rate of glucose absorption from our digestive tract. Once again, this change lessens the sugar load on our bloodstream.
• Stimulation of the pancreas to put out more insulin. Getting sugar out of our bloodstream often requires the help of insulin, a hormone produced by the beta cells of our pancreas. By telling the beta cells of our pancreas to produce more insulin, the polyphenols found in apple can help us clear more sugar from our blood and keep our blood sugar level in better balance.
• Stimulation of insulin receptors to latch on to more insulin and increase the flow of sugar out of our bloodstream and into our cells. In order for sugar to leave our bloodstream and enter our cells (especially our muscle cells), insulin receptors on those cells must bind together with the insulin hormone and create cell changes that will allow sugar to pass through the cell membrane and into the cell. (Muscle cells, for example, continuously need this uptake of sugar from the bloodstream in order to function.) Polyphenols in apples help to activate the muscle cell insulin receptors, and in this way, they help facilitate passage of sugar from our bloodstream up into our cells. Once again, the result is better blood sugar regulation in our body.

Nutritional Information Per Serving
Calories: 107
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 43mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Protein: 2g


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Filed under: Recipes for Diabetics

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