Fall Simple Salad with Pears and Seeds

5 from 1 vote

This diabetes-friendly Fall Simple Salad with Pears and Seeds perfectly captures the essence of autumn by combining the crisp, sweet flavours of pear with the earthy crunch of toasted pumpkin seeds. Dressed in a light, honey-infused vinaigrette, it's a refreshing, nutritious side dish ideal for any fall gathering or a wholesome, quick lunch.

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Preparation Level Quick & Easy

Servings 6

Preparation 15

Cook 5

Total 20

Why Diabetes Friendly?

Low glycemic load: Pears are a low glycemic fruit, meaning they have a more gradual impact on blood sugar levels.
Fiber-rich: Both pears and leafy greens are high in fiber, which helps regulate blood sugar spikes.
Healthy fats: The extra virgin olive oil in the dressing can help with satiety and also has a negligible effect on blood sugar levels.
Nutrient-dense: Ingredients like pumpkin seeds add essential minerals without significantly impacting carbohydrate load.

Ingredients

▢ lettuce (Boston, washed and torn into large pieces) 2 head
▢ radicchio 10 leaves
▢ pear (peeled, cored and sliced in 20 or so pieces) 2
▢ pumpkin seeds ½ cup
▢ brown sugar 1 tbsp

Dressing

▢ olive oil 3 tbsp
▢ white wine vinegar 2 tbsp
▢ honey 1 tsp
▢ pepper (or to taste) 1 pinch

Cooking Tips

Lettuce preparation: Ensure the lettuce is dry after washing to prevent the salad from becoming soggy when dressed.
Toasting seeds: Keep an eye on the pumpkin seeds as they toast to prevent burning, especially after adding sugar, as it can caramelize quickly.
Pear slicing: Slice the pears just before serving to prevent browning. A bit of lemon juice can also help if they need to sit out for a bit.
Dressing: Adjust the honey and vinegar in the dressing according to taste; more honey for sweetness or more vinegar for acidity.

Instructions

Mix the Boston and the radicchio lettuce in a large bowl, refrigerate.
2 head lettuce, 10 leaves radicchio
Heat a small frying pan to medium, and place the pumpkin seeds to toast for 5 minutes, tossing a few times. Sprinkle with the brown sugar and toss for about 2-3 minutes. Remove from heat and transfer seeds to a piece of parchment paper to cool.
½ cup pumpkin seeds, 1 tbsp brown sugar
Make the Dressing. In a small bowl mix together the olive oil, white wine vinegar, honey, and pepper. Set aside.
3 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp honey, 1 pinch pepper
When ready to serve, toss the pears through the lettuce leaves and dress the leaves with all the dressing, sprinkle with pepper and place on a large platter or individual plates. Sprinkle with toasted seeds.
2 pear

FAQ

Can I prepare this salad ahead of time?
Yes, but for best texture, keep the components separate and toss them with the dressing just before serving to keep the lettuce crisp and the pears fresh.
What can I use instead of honey for a vegan option?
Maple syrup or agave nectar are great vegan substitutes for honey in the dressing.
Can I add protein to this salad?
Absolutely. Grilled chicken, tofu, or a sprinkle of feta cheese would complement the flavors well and add protein to make it a more filling meal.
How can I keep the pears from browning?
Toss the sliced pears in a little lemon juice; the acidity helps prevent oxidation, which causes browning.

Nutrition

Per serving

Calories: 145.1kcal

Carbohydrates: 13.8g

Fiber: 2.8g

Sugar: 9.3g

Fat: 9.8g

Saturated Fat: 1.5g

Trans Fat: 0.003g

Protein: 2.6g

Nutrition Facts

Fall Simple Salad with Pears and Seeds

Amount per Serving

Calories

145.1

% Daily Value*

Fat

9.8

Saturated Fat

1.5

Trans Fat

0.003

Sodium

5.2

Potassium

251.6

Carbohydrates

13.8

Fiber

2.8

Sugar

9.3

Protein

2.6

Vitamin C

4.8

Calcium

29.2

Iron

1.3

Magnesium

43.4

Zinc

0.6

* Percent Daily Values are based on a 2000 calorie diet.

Fall Simple Salad with Pears and Seeds

Why Diabetes Friendly?

Ingredients

Dressing

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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