The Super Diabetes Site

Category: Recipe

  • Instant Pot Chia Berry Crepes

    Instant Pot Chia Berry Crepes

    How to Make Instant Pot Chia Berry Crepes

    Chia seeds are a diabetes superfood—they’re loaded with fiber, omega-3 fatty acids, and antioxidants. They also form a gel when added to liquids, so they can help thicken sauces, dressings, and jellies. In this recipes, chia seeds are combined with frozen berries to create a jam-like fruit filling with very little added sugar.

    You can make your own crepes or look for premade crepes in the produce section of your grocery store for a super easy sweet treat. Or you could use the chia-berry jam to top toast, waffles, or oatmeal for breakfast.

    Find this recipe and more in The Instant Pot Diabetes Cookbook.

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    5 min cook time


    4servings


    1 crepe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the berries, 1/2 cup of the water, and the chia seeds in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 1 minute.
    2. Use a quick pressure release. When the valve drops, carefully remove the lid.
    3. In a small bowl, stir together the remaining 1 Tbsp of water and the cornstarch. Stir until the cornstarch is dissolved.
    4. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Stir the cornstarch mixture into the berries. Bring to a boil and boil for 1 minute, or until thickened slightly.
    5. Turn off the heat. Stir in 2 Tbsp of the powdered sugar and the almond extract. Place the berry mixture in a medium bowl and let stand for 15 minutes to cool slightly.
    6. Spoon equal amounts of the berry mixture down the center of each crepe (about 1/3 cup per crepe). Fold the ends over to overlap slightly. Spoon the remaining 1 Tbsp of powdered sugar into a fine mesh sieve and sprinkle evenly over each crepe. Top each crepe with 1/4 cup yogurt and serve immediately.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 crepe


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g

    • Protein
      8g

    • Potassium
      190mg
      4%

    Ingredients

    frozen blueberries
    1 cup

    frozen raspberries
    1 cup

    water (divided use)
    1/2 cup plus 1 tbsp

    chia seeds
    2 tsp

    Cornstarch
    2 tsp

    powdered sugar (divided use)
    3 tbsp

    almond extract
    1/8 tsp

    premade crepes
    4

    plain 2% Greek yogurt
    1 cup

  • Quinoa Seafood Paella

    Quinoa Seafood Paella

    How to Make Quinoa Seafood Paella

    Author and celebrity chef Ingrid Hoffman says, “My apologies to Spain, but I love this version of paella more than the original; the quinoa seems to soak up the flavor more than the rice or arroz bomba that is used in the classic Spanish dish. I find paella to be such an easy and beautiful dish to present when serving multiple people. One key ingredient is saffron. I use Persian (Iranian) saffron, which I buy online, because I prefer it to the commercial versions you find at the supermarket. It has so much flavor, so a little goes a long way. I store it powdered in my fridge and use it in stews, soups, rice, veggies, etc.”

    To get this recipe in Spanish click here.


    20 min prep time


    33 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet or paella pan over medium-high heat. Add the onion, bell peppers, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the tomato paste and saffron to the skillet, stirring until well mixed. Add the quinoa, broth, tomatoes, and salt; bring to a boil. Reduce the heat to medium low. Cover and simmer until the liquid is absorbed and the quinoa is tender, about 20 minutes.
    3. Tuck the shrimp and calamari into the quinoa mixture. Cover and cook until the shrimp and calamari are cooked through, about 5 minutes. Remove from the heat; sprinkle with parsley and garnish with lemon wedges.
    Mediterranean
    Latin American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      590mg
      13%

    Ingredients

    extra virgin olive oil
    1 tbsp

    onion(s) (finely chopped)
    1

    red bell pepper (thinly sliced)
    1

    green bell pepper (thinly sliced)
    1

    garlic (minced)
    4 clove

    tomato paste
    1 tbsp

    Spanish saffron threads
    1 tsp

    uncooked quinoa (rinsed)
    1 cup

    low sodium chicken broth
    2 cup

    canned diced tomatoes
    1 (10-oz)

    coarse salt
    1/4 tsp

    wild, never frozen, large shrimp, peeled and deveined (about 30 shrimp)
    1 lbs

    calamari rings
    1 lbs

    flat leaf parsley (chopped)
    3 tbsp

    lemon (cut into 8 wedges)
    1

  • Instant Pot Coconut Curry Vegetable Rice Bowls

    Instant Pot Coconut Curry Vegetable Rice Bowls

    How to Make Instant Pot Coconut Curry Vegetable Rice Bowls

    Preparing curries often involves a lot of chopping, but you can get around that easily. Take advantage of the pre-chopped or no-salt-added canned ingredients on the market, such as matchstick carrots, water chestnuts, and chickpeas.

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    30 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the rice, water, curry powder, and 1/4 tsp of the salt in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 15 minutes.
    2. Use a natural pressure release for about 12 minutes. When the valve drops, carefully remove the lid and stir in the remaining ingredients.
    3. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Bring to a boil and boil for 2 minutes, or until all the ingredients are heated
      through, stirring occasionally.
    Fiber Focused
    Asian
    Vegetarian
    Vegan
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    brown rice
    2/3 cup

    water
    1 cup

    curry powder
    1 tsp

    salt
    3/4 tsp

    chopped green onion
    1 cup

    sliced red or yellow bell pepper
    1 cup

    matchstick carrots
    1 cup

    chopped red cabbage
    1 cup

    sliced water chestnuts
    1 (8-oz) can

    no-salt-added chickpeas (rinsed and drained)
    1 (15-oz) can

    lite coconut milk
    1 (13-oz) can

    grated fresh ginger
    1 tbsp

    sugar
    1 1/2 tbsp

  • Instant Pot Panko-Crusted Cod

    Instant Pot Panko-Crusted Cod

    How to Make Instant Pot Panko-Crusted Cod

    Create perfectly steamed fish in minutes in your Instant Pot! These perfectly tender cod fillets are topped lemony bread crumbs for a delightful crunch. Whip up a quick vegetable side, like this Zesty Broccolini and Garlic, for a light meal in under 30 minutes.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    8 min cook time


    4servings


    4 oz fish with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Sauté button, then press the Adjust button to “More” or “High.” When the display says “Hot,” add the bread crumbs and cook for 2 minutes, or until golden
      brown, stirring frequently. Stir in the oil, lemon zest, and salt. Remove from the pot and set aside on a plate.
    2. In a small bowl, combine the mayonnaise, lemon juice, and thyme. Spread equal amounts over the top of each cod fillet.
    3. Place the water and a steamer basket in the Instant Pot. Add the fish to the steamer basket, mayonnaise side up. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 3 minutes.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid. Remove the steamer basket and fish from the pot. Serve the fish topped with the bread crumb mixture. Serve with the lemon wedges to squeeze over all.
    Seafood
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz fish with topping


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    • Potassium
      740mg
      16%

    Ingredients

    panko bread crumbs
    1/2 cup

    olive oil
    2 tbsp

    lemon zest
    2 tsp

    salt
    1/4 tsp

    light mayonnaise
    1/4 cup

    lemon juice
    2 tsp

    dried thyme
    1/2 tsp

    cod or other white fish
    4 (6-oz) fillets

    water
    1 cup

    lemon (cut into 4 wedges)
    1

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)

  • Herbed Soft Scrambled Eggs on Toast

    Herbed Soft Scrambled Eggs on Toast

    How to Make Herbed Soft Scrambled Eggs on Toast

    Fresh herbs turn ordinary scrambled eggs into something special! Use whatever herbs you have on hand, or try any of these dynamic duos: parsley and mint, dill and chives, parsley and tarragon, or mint and basil. 

    For the fluffiest scrambled eggs, try gently folding rather than continuously stirring them. All you’ll do is slowly scrape up beaten eggs as they cook using a flexible silicone spatula, one row at a time, while folding (gently flopping!) the cooked egg portion on top of the runnier portion. Continue just until there’s no more runniness.
     


    7 min prep time


    5 min cook time


    2servings


    1 topped toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread in a toaster or toaster oven to desired doneness.
    2. While the bread is toasting, prepare the eggs: fully heat the oil in a medium stick-resistant skillet over medium-low heat. Pour the eggs into the hot skillet and cook while gently stirring (or folding) the mixture until the eggs are no longer runny, yet are still moist, about 1 1/2–2 minutes. Remove the skillet from the heat, sprinkle with the salt, and gently stir (or fold) in the herbs.
    3. Transfer the toasts to plates. Top each toast with half the herbed eggs. If desired, sprinkle with freshly ground black pepper to taste. Serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 topped toast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g

    • Protein
      11g

    • Potassium
      190mg
      4%

    Ingredients

    sprouted whole-grain or whole-wheat bread
    2 slices

    olive oil
    1 tsp

    eggs
    2

    salt
    1/8 tsp

    loosely packed chopped fresh herbs
    1/4 cup

  • Thanksgiving Winter Salad with Champagne Vinaigrette

    Thanksgiving Winter Salad with Champagne Vinaigrette

    How to Make Thanksgiving Winter Salad with Champagne Vinaigrette

    Brighten up your holiday feast with this colorful salad! Blue cheese, pomegranates, and hazelnuts add interesting flavor and crunch to this seasonal salad, making it deliciously easy to add more vegetables to your holiday plate.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 6 servings and can be found here.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the champagne vinegar, lemon juice, honey, salt, pepper, chives, and oil until well combine. Or, add ingredients to a jar with a tight fitting lid and shake until combined.
    2. In a large serving bowl, combine the salad greens, blue cheese, pomegranate seeds, and hazelnuts. Toss with the dressing just before serving, or serve with dressing on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Dinner
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    champagne vinegar
    3 tbsp

    lemon juice
    2 tbsp

    honey
    1 1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh minced chives
    3 tsp

    walnut or olive oil
    1/3 cup

    salad greens
    10 cup

    crumbled blue cheese
    3 tbsp plus 1 tsp

    pomegranate seeds
    1/3 cup

    chopped hazelnuts
    2 tbsp

  • Thanksgiving Green Beans with Cranberries and Hazelnuts

    Thanksgiving Green Beans with Cranberries and Hazelnuts

    How to Make Thanksgiving Green Beans with Cranberries and Hazelnuts

    Brighten up a side of green beans with tart cranberries, fresh lemon zest, and crunchy hazelnuts! This simple side dish feels gourmet but is super easy to prepare. It also makes a nice, light addition to your Thanksgiving table instead of the traditional, heavy green bean casserole. If you can’t find hazelnuts, sliced almonds, walnuts, or pecans work just as well.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 16 servings and can be found here.


    10 min prep time


    3 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the oil, nuts, cranberries, salt and pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
    2. Fill a large pot 2/3 full of water and bring to boiling. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl or platter.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      85mg
      2%

    Ingredients

    fresh green beans (trimmed)
    1 1/4 lbs

    olive oil
    2 tsp

    chopped hazelnuts
    2 1/2 tbsp

    dried cranberries
    2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    zest of 1 lemon
    1

  • Crunchy Coleslaw Turkey Sandwich

    Crunchy Coleslaw Turkey Sandwich

    How to Make Crunchy Coleslaw Turkey Sandwich

    This super simple sandwich packs a lot of flavor from coleslaw and salsa. It’s perfect for a light lunch! Use leftover Thanksgiving turkey for a lighter take on the traditional leftover turkey sandwich.


    10 min prep time


    2servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half of the turkey on each of two slices of bread. Spoon coleslaw on top of turkey, then top each sandwich with the remaining bread slices. Serve with extra coleslaw on the side.
    2. Toss drained coleslaw with salsa and add black pepper to taste.
    3. Drain coleslaw in a colander.
    Fiber Focused
    Kid Friendly
    Sandwiches
    Quick & Easy
    Budget Friendly
    Cooking for 1 or 2
    Lunch
    No Cook
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    Nutrition facts

    2 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      40g

    Ingredients

    whole wheat bread
    4 slices

    black pepper
    to taste

    no-sugar-added salsa
    2 tbsp

    Prepared or deli coleslaw
    1/2 cup

    turkey breast (sliced)
    1/2 lbs

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup