The Super Diabetes Site

Category: Recipe

  • Baked Apple Chips

    Baked Apple Chips

    How to Make Baked Apple Chips

    Experiment using other fruits such as pears to make these chips.


    10 min prep time


    2 hr cook time


    4servings


    1/2 apple (about 10 chips)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 200 degrees F. Lay the parchment paper on one large or two medium baking sheets.
    2. Using a mandolin or knife, thinly slice the apples to make round chips. Discard the seeds.
    3. Lay the apple slices on the prepared baking sheets without overlapping. Sprinkle the cinnamon over apples.
    4. Bake for 1 hour, then flip the apples. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Let cool completely and then store in airtight container.
    Kidney-Friendly
    CKD Dialysis
    Low Sodium
    Kid Friendly
    Easy Pantry Recipes
    Vegan
    Snacks
    Vegetarian
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple (about 10 chips)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    Parchment Paper
    1

    medium apples (Honeycrisp or another sweeter apple)
    2

    ground cinnamon
    1 tsp

  • Avocado-Cucumber Dip

    Avocado-Cucumber Dip

    How to Make Avocado-Cucumber Dip

    This light and tasty appetizer is a great warm-up dish for a romantic evening. You can also have it as a snack any other day too. Just make sure you have cucumber slices or Belgain endive for dipping!


    5 min prep time


    2servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash the avocado with a fork until the desired consistency (slightly chunky or smooth).
    2. Finely chop the pickling cucumber or peel, seed, and finely chop the regular cucumber. (You should get about 1/3 cup.) Stir the cucumber and remaining ingredients into the avocado. Serve immediately or cover and refrigerate for up to 8 hours.
    3. Cook’s Tip: Store leftover avocado by sprinkling the exposed surface with fresh lemon juice, lime juice, or white vinegar. Cover it tightly with plastic wrap or place in an airtight container and refrigerate. It should keep for 1-2 days.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Snacks
    Vegetarian
    Quick & Easy
    No Cook
    Cooking for 1 or 2
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    small avocado
    1/2

    pickling cucumber ((such as Kirby) or 1/3 small cucumber)
    1

    sour cream (fat-free)
    2 tbsp

    chopped fresh mint or 1/4 Tsp. dried mint (crumbled)
    1 tsp

    lime juice
    1 tsp

    salt
    1/8 tsp

    celery seeds
    1/8 tsp

    pepper
    1/8 tsp

  • Aztec Turkey Quinoa Burgers

    Aztec Turkey Quinoa Burgers

    How to Make Aztec Turkey Quinoa Burgers

    Pair these delicious turkey burgers with a side of nonstarchy vegetables like steamed broccoli.


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients and mix well to distribute. Shape into 6 patties.
    2. Preheat grill to medium high and place burgers on grill grate. Cook under direct heat (with the grill closed) for 5-6 minutes per side until cooked through to doneness.
    Low Sodium
    Low Carb
    Grilling
    Lunch
    Sandwiches
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      55mg

      18%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      16g

    • Potassium
      245mg
      5%

    Ingredients

    ground chicken (or lean ground turkey)
    1 lbs

    quinoa (cooked, golden or red)
    1/3 cup

    green onion (scallion) (minced)
    3

    kale (chopped)
    1/2 cup

    Extra Virgin Olive Oil
    2 tbsp

    cumin
    1/2 tsp

    dried oregano
    1 tsp

    chili powder
    1 tsp

    chipotle chili in adobo (minced, optional)
    1

  • Avocado Veggie Sandwich

    Avocado Veggie Sandwich

    How to Make Avocado Veggie Sandwich

    Avocado is full of healthy, monounsaturated fat that is good for your cholesterol and will not raise your blood sugar. This is a veggie sandwich, but you could add turkey or chicken for extra protein.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Gently remove the insides of the avocado from shell. Cut avocado into thin slices
    2. Spread 1/4 of the avocado slices on bottom piece of sandwich thin. Sprinkle with 1 Tbsp. sunflower seeds. Top with 4-5 cucumber slices, 4-5 radish slices and 3 tomato slices. Place top piece of sandwich thin on sandwich.
    3. Repeat process for remaining 3 sandwiches.
    Kidney-Friendly
    Fiber Focused
    Veggie Rich
    CKD Non-Dialysis
    CKD Dialysis
    Lunch
    Vegetarian
    Quick & Easy
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    avocado (cored and cut in half)
    1

    sunflower seeds
    4 tbsp

    large cucumber (sliced )
    1/2

    radishes (sliced)
    4

    roma (plum) tomatoes (sliced)
    2

    whole wheat sandwich thins (about 1 1/2 ounces each)
    4

  • Avocado Tuna Salad

    Avocado Tuna Salad

    How to Make Avocado Tuna Salad

    Say hello to this omega-3 fatty acid bomb! Packed with heart-healthy tuna and fiber-rich avocado, this low-carb and diabetes friendly salad is ready to go in just minutes, and at a price that can fit any budget. Chop some avocados, add packaged tuna, and mix in some store-bought pico de gallo. Ready in less than 5 minutes, this is a perfect lunch option or quick-fix dish with southwestern flair. It does pay to go with fresh pico de gallo, which you can purchase in the produce section or at the deli counter in most grocery stores. Or, if you’ve got a spare tomato, onion, and pepper, chop up your own! You can even get creative and add a pepper or a little cilantro. Make this diabetes-friendly nutrition powerhouse your own!


    5 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
    2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Mexican/Southwestern
    Lunch
    Dinner
    Gluten-Free
    Quick & Easy
    Salads
    Snacks
    No Cook
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    tuna flavorseal pouches packed in water
    2 (6.4-oz) pouches

    pico de gallo
    1/2 cup

    medium avocado (cut in half)
    1

  • Avocado Summer Soup

    Avocado Summer Soup

    How to Make Avocado Summer Soup

    This cool and refreshing avocado soup is not only diabetes-friendly, but it’s a perfect summer dish after a morning at the farmer’s market. Packed with heart healthy fats, it’s also a nutrition powerhouse.

    This recipe from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this cookbook click here.


    2 hr prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.
    2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.
    3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)
    4. Add salt to taste and chill for 2–3 hours before serving.
    5. Garnish with more chopped cilantro.
    Veggie Rich
    Caribbean
    Appetizers
    Budget Friendly
    Lunch
    Sides
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    small onion (finely chopped)
    1

    garlic (minced)
    1 clove

    canola oil
    1 tbsp

    Haas avocados (large ripe )
    2

    lime juice
    1 cup

    dry sherry
    2 tbsp

    can low-sodium chicken stock ( (or 1½ cups homemade chicken broth))
    1

    hot pepper sauce
    1 tsp

    cilantro (chopped fresh)
    2 tbsp

    milk (low-fat)
    2 cup

    Dash kosher salt
    1

  • Asian Tuna Salad

    Asian Tuna Salad

    How to Make Asian Tuna Salad

    This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!


    20 min prep time


    4servings


    1.5 cups salad with just under 4 oz. fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
    3. Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
    4. Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
    5. Toss the lettuce, red bell pepper and cucumber in a salad bowl.
    6. In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
    7. Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
    8. Cut the asparagus spears in half and lay them around the edge of the salad.
    Veggie Rich
    Seafood
    Asian
    Grilling
    Dinner
    Foodie
    Lunch
    Salads
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1.5 cups salad with just under 4 oz. fish


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%

    • Protein
      34g

    Ingredients

    light or reduced sodium soy sauce
    2 tbsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

    Asian Hot Sauce (Siracha, optional)
    1 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    fresh albacore tuna
    1 lbs

    asparagus (trimmed)
    1 lbs

    sesame seeds
    1 tsp

    spring mix lettuce (washed and dried (or spun in a salad spinner))
    6 cup

    red bell pepper (julienned)
    1 large

    cucumber(s) (seeded and julienned)
    1 med

    rice wine vinegar
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    toasted sesame oil
    1 tbsp

    black pepper
    1/8 tsp

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup

  • Asian Chicken Salad

    Asian Chicken Salad

    How to Make Asian Chicken Salad

    Tired of taking the same boring lunch to work every day? Most people burnout when trying to eat healthy because they don’t vary their foods enough. Try this delicious salad for a great-tasting change.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together cabbage, lettuce, almonds, 1 tablespoon sesame seeds, and chicken.
    2. In a small bowl whisk together vinegar, soy sauce, and oil.
    3. Pour dressing over salad and toss to coat. Top with remaining 1 teaspoon sesame seeds and red pepper flakes.
    Low Carb
    Veggie Rich
    Asian
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      540mg
      11%

    Ingredients

    romaine lettuce (chopped)
    9 oz

    cabbage (shredded)
    1 cup

    shredded carrots
    1 cup

    slivered almonds (toasted)
    1/4 cup

    Toasted sesame seeds (divided use)
    1 tbsp plus 1 tsp

    cooked chicken breast (diced)
    2 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    2 tbsp

    crushed red pepper flakes
    1/4 tsp

    olive oil
    2 tbsp

  • Asian Edamame And Brown Rice Salad

    Asian Edamame And Brown Rice Salad

    How to Make Asian Edamame And Brown Rice Salad

    Your family will be super-charged after eating this sweet and tangy nutritious rice salad, inspired by a recipe from Today Show nutrition expert Joy Bauer. If you can’t find shelled edamame you can use frozen peas instead. Serve with Hard-Boiled Eggs.


    5 min prep time


    30 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Cook the rice and the edamame, dice the carrots, slice the scallions, juice the lime, and prepare the salad dressing, or fully prepare and refrigerate the salad.
    2. (Start the eggs first, if you are serving them.) Prepare the rice and edamame according to the package directions and drain the edamame.
    3. In a large bowl, combine the rice, edamame, carrots, scallions, and dried cranberries.
    4. In a small bowl, whisk together the lime juice, soy sauce, vinegar, oil, and sweet and hot chili sauces. Pour the dressing over the salad and gently stir in the avocado. The salad can be chilled for up to 2 days before serving, but add the avocado just before serving.
    5. FLAVOR BOOSTER Serve with extra sweet and hot chili sauce and with extra soy sauce. Cook the rice in 1/2 water and 1/2 light coconut milk.
    Veggie Rich
    Sides
    Salads
    Lunch
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      9g

    • Potassium
      535mg
      11%

    Ingredients

    brown rice
    3/4 cup

    frozen shelled edamame ((about 2 1/2 cups), or use frozen peas)
    12 oz

    carrot(s) (diced into 1/2-inch pieces)
    3

    green onion (scallion) (dark and light green parts, thinly sliced)
    3

    cranberries (dried)
    1/4 cup

    lime (juice only, about 2 tablespoons)
    1

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    1 tbsp

    rice wine vinegar
    1 tbsp

    toasted sesame oil
    2

    sweet Asian chili sauce, or substitute mango chutney or apricot jam
    2

    hot chili sauce, or use Tabasco
    1 tsp

    avocado (peeled and diced)
    1