Salads are a great addition to everyone’s diet, particularly diabetics or anyone wanting to reduce their risk of type 2 diabetes. Most salad vegetables give great health benefits with few carbohydrates (which require insulin to process).

• Cucumber doesn’t contain a huge number of nutrients, but it does contain silica which is good for the skin and hair. It adds a bulk to the meal and is low GI, so won’t add any stress to the hormone insulin system.

• Tomato is technically a fruit. Tomatoes contain an antioxidant called lycopene, which helps to reduce inflammation. Cardiovascular problems can result from inflammatory issues.
• In Summer when tomatoes are at their best I use fresh tomato in mince meat dishes and stews as well as salads. I often use tinned tomatoes in cooking in the Winter when the tomatoes available are tasteless and colourless.

• Olives have always been associated with skin health but they can also help to reduce blood pressure. They can also increase the levels of HDL ‘good’ cholesterol and decrease the level of LDL ‘bad’ cholesterol.
• They can be added to salads, lunches or casseroles or eaten as a snack. They are a healthy addition to party food. Forget about crisps. Serve some olives and nuts instead.