Melon and Speck with Mozzarella Balls and Arugula: a summer salad with seasonal fruit, colorful and fresh.
An easy and quick dish to prepare that can be served as an appetizer or a main course.
The watermelons [in general], present in our diet plan, are included in the first group for sugar content in fruit.
In case of hyperglycemia, prediabetes, and type 2 diabetes it is necessary to consider the portion of fruit, in this case, melon, and the entire meal in which it is included.
Despite their high GI, these foods have a very low pure glucose content (about 5%). Their consumption in normal quantities should therefore have a negligible effect on blood sugar.
Source: montignac.it.
Including watermelon [watermelon or melon] as an ingredient in a rich salad allows us to enjoy it without overdoing the quantity, and the combination with preferably lean proteins and good fats slows down the rapid absorption of fruit sugars.
Two protein sources
This dish contains two protein sources: speck and mozzarella.
Not all dietary plans allow the combination of multiple protein sources.
I manage it by halving the grams of each protein source:
– half the grams compared to what is indicated in the dietary plan for speck;
– half the grams compared to what is indicated in the dietary plan for mozzarella;
per portion.
Alternatively, consume only speck and melon or only mozzarella and melon.
I put an additional generous portion of vegetables on the table.
I used the equivalent of a small slice of melon per person.
I reduced the grams of carbohydrates [example bread or pasta] within the meal.
… with this heat, it’s truly a delight!
CHO PER PORTION OF WATERMELON AND MELON
In the Accu-Check diet meter, you will find the CHO count per portion:
• watermelon weight 200 g [n. slices 1] → CHO 7.4 g;
• winter melon weight 180 g [n. slices 2] → CHO 8.8 g;
• summer melon weight 180 g [n. slices 3] → CHO 13.3 g.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: No cooking
- Cuisine: Italian
Ingredients
- arugula
- cantaloupe melon (grams according to dietary plan)
- speck
- cherry mozzarella balls
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Plate serving
Preparation
Prepare a serving plate or a cutting board or a tray.
Select and wash the arugula leaves.
Drain them in a colander.
Dry them on a sheet of kitchen paper.You can use watermelon or melon according to taste.
Cut the melon into thin slices.
Cut each slice of melon into pieces [or make shapes using cookie cutters].Place the slices of speck on a cutting board and, using a knife, remove the rind and all the fat.
Drain the mozzarella balls.
Arrange arugula, melon, speck, and mozzarella balls on the serving plate.
Grind the pepper and drizzle with raw olive oil.Plate.
Your melon and speck with mozzarella balls and arugula is ready.
Enjoy your meal!
• instead of arugula:
you have a wide choice among the many types of lettuce, lamb’s lettuce, or valerianella.
• instead of melon:
other seasonal fruit.
• instead of speck:
bresaola, loin, roast ham, cooked ham, raw ham, turkey breast.
• instead of mozzarella:
low-fat cheese, low-fat spreadable cheese [cottage cheese and ricotta].
• or instead of speck and mozzarella:
smoked swordfish, smoked salmon, smoked tuna.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it in compliance with the proportions and combinations indicated in your dietary plan.
***
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