The Super Diabetes Site

Category: Recipe

  • Almond Joy Hot Chocolate

    Almond Joy Hot Chocolate

    How to Make Almond Joy Hot Chocolate

    It’s good to save sweets for special occasions. Enjoy this warm drink by substituting it for some of the carbohydrates in your meal or snack.


    4servings


    1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Add almonds to a dry sauté pan over medium-high heat and sauté until lightly toasted. Set aside to cool.
    2. Add almond milk, cocoa powder, Splenda, and coconut extract to a blender and blend until incorporated and slightly foamy.
    3. Add hot chocolate mixture to a saucepan over medium heat and bring to a simmer.
    4. Add one cup of hot chocolate to a coffee mug, top with 2 Tbsps. whipped topping and sprinkle with 1 Tbsp. cooled, toasted almonds.
    5. Repeat for three remaining coffee mugs.
    Kid Friendly
    Comfort Food
    Vegetarian
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    unsweetened almond milk
    4 cup

    almonds (sliced)
    1/4 cup

    cocoa powder
    1/4 cup

    low-calorie sugar substitute
    1/4 cup

    coconut extract
    1/2 tsp

    whipped topping (fat-free)
    1/2 cup

  • Blueberry Green Tea Smoothie

    Blueberry Green Tea Smoothie

    How to Make Blueberry Green Tea Smoothie

    This smoothie is a meal in a glass! It is packed with protein thanks to some surprising ingredients—soft tofu, protein powder, and cashews. But the star of the smoothie is flavorful blueberries that are delicious as the are nutritious> you could use fresh or frozen blueberries—both are packed with antioxidants and fiber. The smoothie gets an extra antioxidant boost from fresh brewed green tea, making this smoothie a superfood powerhouse!


    5 min prep time


    1serving


    One smoothie (16 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Steep the green tea in 1/2 cup boiling water for 4-5 minutes while assembling the other ingredients.
    2. Add blueberries, tofu, cinnamon, whey protein powder, and cashew nuts to a blender.
    3. Remove the tea bag from water and discard bag.
    4. Add tea to the blender and blend 30 seconds.
    5. Add the ice cubes and blend another 20 seconds or until smooth.
    Low Sodium
    Fiber Focused
    Breakfast and Brunch
    Quick & Easy
    Vegetarian
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      One smoothie (16 oz)


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      480mg
      10%

    Ingredients

    green tea bag
    1

    boiling water
    1/2 cup

    soft tofu
    3/4 cup

    fresh or frozen blueberries
    1 cup

    ground cinnamon
    1/4 tsp

    vanilla whey protein powder
    1 (3/4-oz) scoop

    dry-roasted unsalted cashews
    1 tbsp

    ice cubes
    1 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp

  • Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Blood Orange Salad (Insalata D’ Arrance Sangouse)

    How to Make Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Sicily is known for its beautiful, lush orange groves, which produce some of the world’s most fragrant oranges. First introduced by the Arabs during their rule of the island, orange trees flourished in the ashes along the base of Mt. Etna. Look for the sweetest oranges possible for this recipe. If you can, use Sicilian blood oranges; their red color imparts festive flair to this sumptuous salad.


    5 min prep time


    0 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place orange slices on a large platter and scatter green onions over the top.
    2. In a small bowl, whisk orange juice and olive oil together, and season with salt, pepper, and crushed red chile flakes. Drizzle over the salad, and serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Italian
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      175mg
      4%

    Ingredients

    blood oranges (about 1 pound total), peeled and sliced into rounds
    4

    green onions, finely chopped
    2

    Juice of 1 orange
    1

    extra virgin olive oil (preferably first cold-pressed and unfiltered)
    2 tbsp

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red chile flakes
    1 pinch

  • Black Bean, Mango and Chicken Quesadillas with Salad

    Black Bean, Mango and Chicken Quesadillas with Salad

    How to Make Black Bean, Mango and Chicken Quesadillas with Salad

    Don’t underestimate this simple and cost-friendly dish. It’s a great mix of flavor with beans, chicken and sweet mango. Serving the quesadilla over salad turns it into a complete meal.


    15 min prep time


    20 min cook time


    4servings


    1 quesadilla plus 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 Tbsps. cheese on top of the tortilla. Add 1/2 cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.
    3. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
    4. Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.
    Fiber Focused
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla plus 2 cups salad


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      22g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    canned black beans (rinsed and drained)
    1 cup

    cooked chicken (diced)
    1 cup

    red onion (diced)
    2 tbsp

    cumin
    1/4 tsp

    mango (diced)
    1/2 cup

    corn tortillas
    8

    reduced-fat shredded cheddar cheese
    1/2 cup

    chopped romaine lettuce
    8 cup

    Light Fiesta-Salsa Ranch Salad Dressing
    4 tbsp

  • Black Beans And Tomatoes With Lime

    Black Beans And Tomatoes With Lime

    How to Make Black Beans And Tomatoes With Lime

    The Black Beans And Tomatoes With Lime recipe features a savory and tangy flavor profile. The black beans and tomatoes provide a hearty and slightly sweet base, while the cumin adds a warm, earthy spice. The lime juice contributes a fresh, zesty tang, and the onions and peppers offer a mild sweetness and a bit of crunch.


    5 min prep time


    7 min cook time


    4servings


    2∕3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tsp. of the oil in a medium skillet over medium-high heat. Add the onions and peppers and cook 3 minutes or until onions are just beginning to brown, stirring occasionally. 

    2. Add the beans, tomatoes, and cumin. Cook 3 minutes or until tomatoes are just tender, stirring occasionally. Remove from heat.

    3. Sprinkle with the salt and spoon the lime juice and remaining oil evenly over all. Do NOT stir.

    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Salads
    Sides
    Appetizers
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      2∕3 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (diced)
    1/2 cup

    green bell pepper or poblano chili peppers (diced)
    1/2 cup

    black beans (no-salt-added, rinsed and drained)
    1

    grape tomatoes (quartered)
    1 cup

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    lime juice
    1 tbsp

  • Black Bean Patties with Cilantro and Lime

    Black Bean Patties with Cilantro and Lime

    How to Make Black Bean Patties with Cilantro and Lime

    Looking for a light summer burger? These black bean patties are delicious on a whole-grain bun, over a salad or simply on a plate with sliced onions.


    10servings


    1 (4 oz.) patty

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan heat olive oil and sauté onions, peppers, garlic, and spices. Sauté for 3 minutes, or until vegetables are tender.
    2. Add black beans with liquid and sauté with vegetables for 1 minute. Remove from heat. Add breadcrumbs, cornmeal, lime juice, and salt. Remove 1 cup of bean mixture and purée in a blender or food processor until a coarse purée is formed. Fold the purée back into the bean mixture. Add the cheddar cheese and cilantro, combine well. Mixture should resemble a coarse paste and be stiff enough to hold up in a scoop or spoon.
    3. With an ice cream scoop or spoon, form 3-4 ounce portions. Sprinkle a plate with cornmeal and place scooped black bean portions on plate. Lightly dust black bean mixture with cornmeal and press down gently, forming a patty.
    4. Preheat oven to 375°F. Spray a large nonstick pan with vegetable oil. Brown patty cakes for 2 minutes on each side. If pan is ovenproof, transfer to oven and bake for 15 minutes or until heated through. Or transfer patty cakes to a cookie sheet pan and bake.
    Veggie Rich
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Dinner
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 (4 oz.) patty


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      265mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (chopped )
    1 cup

    green bell pepper (chopped)
    1/2 cup

    red bell pepper (chopped)
    1/2 cup

    jalapeño pepper (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    dried oregano
    1/2 tsp

    ground cumin
    1/2 tsp

    black beans (16-ounce can, do not drain)
    1 can

    bread crumbs (unseasoned)
    1 1/2 cup

    cornmeal (yellow or white)
    1/2 cup

    lime juice
    1 tbsp

    salt
    3/4 tsp

    cheddar cheese (reduced-fat, or use reduced-fat pepper Jack cheese)
    1/4 cup

    cilantro (minced)
    2 tbsp

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Snacks
    Vegetarian
    Dinner
    Foodie
    Gluten-Free
    Lunch
    No Cook
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    black beans (rinsed and drained)
    1 (15-oz) can

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10

  • Bibb and Bean Burrito Bowl

    Bibb and Bean Burrito Bowl

    How to Make Bibb and Bean Burrito Bowl

    Eating beans every day may help people with type 2 diabetes better manage their blood glucose. So enjoy the health benefits of this inviting meal-in-a-bowl. And enjoy all of its vivid colors, Mexican-inspired flavors, and lovely textures with a fork. The bowl is made from Bibb lettuce, so it’s literally an edible bowl! But if you like, use the Bibb leaves to eat some of the bean mixture burrito-style. Any way you choose to eat it, it’s muy delicioso.

    This recipe from The With or Without Meat Cookbook, 2nd edition, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    0 min cook time


    4servings


    1 3/4 cups each

    Print Recipe >

    Step-By-Step Instructions:

    1. Divide the lettuce leaves among 4 dinner plates or pasta bowls, loosely forming a “bowl” with the leaves.
    2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using), and gently stir just to combine. Adjust seasoning.
    3. Evenly divide the bean mixture among the 4 lettuce “bowls,” and serve with the lime wedges on the side.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 3/4 cups each


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        11g

    • Protein
      24g

    • Potassium
      1240mg
      26%

    Ingredients

    bibb or boston lettuce
    12 leaves

    canned beans, such as a black, pinto, and/or kidney beans (drained and rinsed)
    2 1/2 cup

    grape tomatoes (quartered lengthwise)
    2 cup

    corn (frozen, thawed)
    1 1/4 cup

    green onion (scallion) (green and white parts, very thinly sliced on the diagonal)
    3

    Monterey jack cheese (finely diced)
    1/3 cup

    cilantro (chopped fresh)
    1/4 cup

    ground cumin (or to taste)
    1/4 tsp

    chili powder (or to taste)
    1/4 tsp

    Hass avocado (peeled, pitted, and diced)
    1

    medium or hot tomatillo salsa (salsa verde)
    2/3 cup

    sea salt ((optional))
    1/4 tsp

    lime wedges
    4