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Beet and Cucumber Salad With Creamy Horseradish Dressing

Gerri French, MS/RD, CDE
March 2006

Many diabetics shy away from beets because they are sweet and are thought to possibly increase blood glucose, as do carrots.

Although the glycemic index of beets is 64, which is considered moderately high, their glycemic load is 4, which is low. While the glycemic index classifies them according to how fast an 80-gram carbohydrate portion of isolated beets raises blood glucose levels, the glycemic load is based on how fast a standard portion of beets (½ cup, with 6 grams of carbs) raises blood glucose.

Beets’ low glycemic load suggests that they may be eaten in controlled portions without worry. This recipe contains other ingredients that provide more fiber and fat, which help balance the glucose effect. Individual testing after meals is the best way to monitor the impact of a particular food on your blood glucose levels.

Ingredients & Methods

Makes 4 servings

Beet and Cucumber Salad With Creamy Horseradish Dressing

2 large beets, trimmed (save beet greens for later use; see note below)
½ cup low-fat or regular sour cream or plain yogurt
½ teaspoon cider or white wine vinegar
2 teaspoons prepared white horseradish or prepared mustard
½ to 1 teaspoon Splenda, honey or sugar
Salt or salt substitute to taste
Freshly ground black pepper to taste
4 cups baby lettuce greens
1 small cucumber, peeled and sliced into about 12 slices
Nutrition at a Glance (per serving)
Calories70
Total fat3g
Saturated fat2g
Total carbohydrate9g
Dietary fiber2g
Protein4g


Method:

  1. Preheat oven to 400°. Wrap beets in foil. Bake until tender when pierced with fork, about 45 minutes to one hour. Cool then peel beets. Cut each beet into six slices.
  2. Whisk together sour cream, vinegar, horseradish and Splenda in a bowl. Season dressing with salt and pepper. Divide lettuce leaves among four plates. Overlap beet slices and cucumber slices atop lettuce. Drizzle with dressing and serve.
  3. Beets and dressing can be made one day ahead. Cover separately and chill.

Note: Beet greens are a tasty source of magnesium and iron. They can be substituted for spinach or Swiss chard in recipes. Simply cut washed greens into ribbons and steam or sauté in olive oil; finish with a splash of balsamic vinegar, and season with salt and pepper to taste.
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