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The two best ways to increase your family’s consumption of vegetables is to make them taste really good and have them readily available.
Marinating raw and lightly cooked vegetables in a vinegar or lemony dressing enhances their flavor, and it makes a dish that looks great and tastes even better a day or two later. Most raw vegetables will “cook” in the marinade in about 24 hours, but you can also blanch some hardier vegetables (such as green beans, broccoli or asparagus) for a more tender texture if you want to serve them on the first day.
The combinations of vegetables that you can use are endless. You can also create an antipasto-type of entrée or salad by adding some sliced provolone cheese, capicollo ham or salami and some garbanzo or white beans.
Ingredients & Methods
Makes 8 servings
Marinated Rainbow Salad Antipasto
Marinade - Makes 1 cup, enough to marinate 4 to 5 cups of vegetables
¼ cup water
½ cup vinegar, preferably red wine vinegar, or part fresh lemon juice
¼ cup olive oil
Salt or salt substitute
Freshly ground pepper
1 cup chopped lightly cooked asparagus or green beans
1 cup sliced red and yellow bell peppers
1 cup thickly sliced or quartered mushrooms
¼ cup thinly sliced white or red onion
2 small tomatoes quartered, or 12 cherry tomatoes, cut in half
8 black olives, sliced (about ¼ cup when sliced)
Optional: 1 cup shelled cooked edamame (soybeans) or cooked garbanzo beans
Diabetes Health is the essential resource for people living with diabetes- both newly diagnosed and experienced as well as the professionals who care for them. We provide balanced expert news and information on living healthfully with diabetes. Each issue includes cutting-edge editorial coverage of new products, research, treatment options, and meaningful lifestyle issues.