Quick Antipasto!

When I’m hungry, I can’t tolerate waiting awhile to eat. If I do, I’m ravenous and eat too much. But it’s hard to stick to a regular routine because my schedule varies. And I can no longer grab any old snack like fruit or a handful of pretzels because, well, that blood sugar thing.

I’ve solved my problem by creating an easy antipasto that I can eat anywhere. What’s more, the antipasto can be easily doubled, tripled etc. to be used for future on-the-go lunches, or to serve to a large group. It’s so good, no one will notice it is lower carb.

An antipasto is more portable than a lettuce salad because it does not get soggy nor does it require one of those cute but hard-to-clean little salad dressing containers that are not so spill proof after all. Plus, unlike a salad, an antipasto actually gets better when it can sit a few hours.

Many people feel their best when eating a meal that contains a protein/fat/unrefined carb, because the combination helps slow down digestion, eases  blood sugar spikes and promotes a sense of fullness for a longer period.

The following is my  “recipe” for an antipasto that makes a portable, balanced  meal. If serving to the “regulars” (aka those with normal blood sugar) give them a hunk of buttered sourdough bread or baguette with the antipasto.

Easy Antipasto

Ingredients for one (may be doubled, tripled, etc.)

  • 1/2 cup of any kind of canned bean (ex. garbanzo, black, red, etc.) drained then rinsed.
  • Handful of raw vegetables (such as green beans, carrots or celery) thickly sliced
  • 1 tablespoon of water
  • 2-3 reduced fat cheese sticks, sliced into 1 inch chunk
  • 1 tablespoon Italian dressing (regular, not low fat)


Put water and raw vegetable(s) in microwaveable dish, cover and microwave on “High” until desired doneness. Uncover, then cool for several minutes.

Put cooked vegetables and all ingredients in a two cup portable bowl and mix. Cover and it’s ready to go.



For cheese, sub reduced-fat Cheddar, Provolone, feta.

Add some fresh parsley or dried oregano

For dressing, sub two teaspoons of olive oil and a teaspoon of mild vinegar

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