Fresh Nopales Cactus Salad

This vibrant Mexican salad features nopales (cactus pads), which are rich in fiber and have a low glycemic index, helpful for blood sugar management. The olive oil and avocado lend heart-healthy and anti-inflammatory fats. This refreshing dish is an excellent choice for diabetes management while celebrating traditional Mexican flavors.

Equipment needed

• Large pot
• Colander
• Sharp knife
• Cutting board
• Large mixing bowl
• Measuring cups and spoons
• Kitchen tongs
• Rubber gloves (for handling cactus)

Ingredients

• 6 fresh nopal cactus paddles, thorns removed
• 1 large tomato, diced
• 1 medium white onion, thinly sliced
• 1/2 cup fresh cilantro, chopped
• 2 radishes, thinly sliced
• 1 avocado, diced
• 1 lime, juiced
• 2 tablespoons olive oil
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 jalapeño pepper, seeded and finely diced (optional)
• 2 ounces queso fresco, crumbled

Instructions

1. Wear rubber gloves to clean nopales. Remove any remaining thorns and trim edges.
2. Slice nopales into 1/4-inch strips.
3. Bring large pot of water to boil.
4. Add nopales to boiling water; cook for 15 to 20 minutes until tender and color changes to olive green.
5. Drain nopales in colander and rinse with cold water.
6. Let nopales cool completely and drain well to remove excess moisture.
7. In large bowl, combine cooled nopales, tomato, onion, cilantro, radishes, and jalapeño if using.
8. Add lime juice, olive oil, salt, and pepper; toss gently.
9. Top with diced avocado and crumbled queso fresco.
10. Serve immediately or chill for 30 minutes to blend flavors.

Nutritional information

• 145 calories
• 5 grams protein
• 12 grams carbohydrates
• 6 grams fiber
• 11 grams fat
• 180 milligrams sodium