The Super Diabetes Site

Category: Recipe

  • Spinach, Avocado, and Summer Berry Salad

    Spinach, Avocado, and Summer Berry Salad

    How to Make Spinach, Avocado, and Summer Berry Salad

    This superfood salad is packed with antioxidants and bright, summery flavors. Pair it with a grilled chicken dish, like these Grilled Lime Chicken Fajitas, or fish, like this Grilled Salmon with Mango and Tomato Salsa.

    Looking for an easier way to make salad dressing? Add all of the dressing ingredients to a jar with a lid. Screw the lid on tightly and shake well until everything is combined. If you’re making this salad ahead of time, wait to add the dressing until right before serving.

     


    15 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl.
    2. In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper.
    3. Pour the dressing over the salad and toss to evenly coat.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    No Cook
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      350mg
      7%

    Ingredients

    fresh baby spinach
    10 oz

    diced or sliced strawberries
    1 cup

    blueberries
    1/2 cup

    avocado (diced)
    1

    finely diced or sliced red onion
    1/3 cup

    olive oil
    2 tbsp

    white balsamic or champagne vinegar
    2 tbsp

    honey
    1 tsp

    lime (juiced)
    1/2 large

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

  • Smoky Shrimp Tostadas with Chipotle Mango Slaw

    Smoky Shrimp Tostadas with Chipotle Mango Slaw

    How to Make Smoky Shrimp Tostadas with Chipotle Mango Slaw

    I don’t know anyone who does not love Mexican food. It has gone mainstream! Nowadays, you can really find all sorts of Mexican ingredients all over the U.S. One thing I have noticed is that the flour tortilla has truly taken over and many people have forgotten about the corn tortilla. Corn tortillas have a great flavor and are much healthier than flour tortillas. One flour tortilla has 110 calories whereas one corn tortilla has just 50 calories! And of course, who can go wrong with shrimp, mango, and chipotle!


    15 min prep time


    30 min cook time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Add the tortillas, one at a time, and cook until lightly toasted and crisp, about 3 minutes on each side. Remove from the skillet and set aside.
    2. Whisk together the mayonnaise, lime zest, lime juice, chipotle chilies, adobo sauce, honey, and salt in a large bowl. Add the coleslaw, mango, and cilantro; toss to coat well.
    3. Sprinkle the shrimp with the chili powder. Heat the oil in a medium nonstick skillet over medium-high heat. Add the shrimp, in batches, and cook, turning occasionally, until just opaque in center, 2–3 minutes.
    4. Place the tortillas on each of 4 plates. Top each with one-fourth of the coleslaw mixture and one-fourth of the shrimp. Serve at once.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      450mg
      10%

    Ingredients

    6-inch corn tortillas
    4

    reduced-fat mayonnaise
    3 tbsp

    lime (zested and juiced)
    1

    chopped chipotle chilies in adobo
    1 tsp

    adobo sauce from chipotle pepper can
    1 tsp

    honey
    1 tsp

    salt
    1/2 tsp

    packaged coleslaw mix
    1 (10-oz) bag

    ripe medium mango (cut into 1/2-inch chunks)
    1

    fresh cilantro
    1/2 cup

    wild, never frozen, medium shrimp (peeled and deveined)
    1/2 lb (about 20 shrimp)

    chipotle powder
    1 tsp

    olive oil
    1 tsp

  • Summer Peach and Corn Salad

    Summer Peach and Corn Salad

    How to Make Summer Peach and Corn Salad

    Talk about a summer treat! This healthy salad is so good, especially in summer when you can grab fresh peaches and corn in season (and on sale!). When you brown the peaches and corn, they tend to take on completely different taste profiles. Be prepared for an explosion of flavors!


    20 min prep time


    25 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To a large bowl, add peaches, vanilla, nutmeg, cinnamon, and 1 teaspoon avocado oil, and toss gently.
    2. Preheat a medium nonstick pan over medium heat. Add peaches to the pan and lightly brown them on both sides. Transfer to a small baking sheet and place in the refrigerator.
    3. Place corn in a pot of cold water and bring to a boil until corn is cooked through, about 10–15 minutes. Remove from water and cut in half.
    4. Preheat a medium nonstick pan over medium heat and add 1 teaspoon avocado oil. Wait 10 seconds and then add corn. Lightly brown all sides of the corn. Transfer corn to a small baking sheet and place in the refrigerator.
    5. Once peaches and corn are cool, remove from the refrigerator. Cut the corn kernels off the ear; add to a bowl along with the peaches and add onions.
    6. To a separate bowl, add all dressing ingredients. Whisk together until it reaches a smooth consistency. Add dressing to corn, peaches, onions, and toss gently. Serve.
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Snacks
    Salads
    Dessert
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        19g

    • Protein
      5g

    • Potassium
      580mg
      12%

    Ingredients

    ripe peaches (washed and cut into quarters)
    5

    vanilla extract
    1/4 tsp

    ground nutmeg
    1/4 tsp

    ground cinnamon
    1/4 tsp

    avocado oil (divided)
    2 tsp

    ears corn (husks removed, washed)
    5

    red onion (peeled and thinly sliced)
    1 small

    fat-free plain Greek yogurt
    3 tbsp

    kosher salt
    1/2 tsp

    black pepper
    1 tsp

    fennel seeds
    1 tsp

    ground cumin
    1/4 tsp

    ground coriander
    1 tsp

    avocado oil
    1 tbsp

    lime juice
    2 tbsp

    chopped cilantro
    1 tbsp

  • Instant Pot Individual Egg and Vegetable Frittatas

    Instant Pot Individual Egg and Vegetable Frittatas

    How to Make Instant Pot Individual Egg and Vegetable Frittatas

    Individual egg frittatas packed with veggies and topped with cheddar cheese make a perfectly-portioned breakfast! The Instant Pot does most of the work for you, and produces perfectly-cooked, tender frittatas. You can enjoy them right away, or make them ahead of time for weekday breakfasts on the go.

    Trying to cut carbs? Instead of corn, use any other nonstarchy vegetable you have on hand. Frittatas are a great way to use up leftover veggies before they go bad.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    20 min cook time


    4servings


    1 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat four (6-oz.) ramekins with cooking spray. Divide the corn, kale, bell pepper and onions evenly between the ramekins. Press down with back of spoon to pack slightly.
    2. Whisk together the eggs, egg whites, thyme and 1/4 tsp. salt in a 2-cup measuring cup with a spout or a medium bowl and slowly pour over each serving. Coat four 6-inch squares of foil with cooking spray and cover cups individually with a sheet of foil, coated side down.
    3. Add 1 cup water to pressure cooker pot, add trivet and 3 ramekins. Stack the fourth ramekin on top of other ramekins. Seal lid, close valve, press Manual button to 10 minutes. Use a natural pressure release for 10 minutes followed by a quick pressure release.
    4. When valve drops, carefully remove the lid. Remove ramekins and remove foil. Sprinkle evenly with the remaining 1/8 tsp. salt and cheese. Let stand 5 minutes for peak flavors and texture
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Breakfast and Brunch
    Budget Friendly
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 frittata


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      16g

    • Potassium
      410mg
      9%

    Ingredients

    canned or frozen corn kernels
    1 1/3 cups

    chopped kale
    1 cup

    chopped red bell pepper
    1 cup

    finely chopped green onion
    1 cup

    eggs
    4

    egg whites
    4

    dried thyme
    1/4 tsp

    salt (divided use)
    1/4 tsp plus 1/8 tsp

    water
    1 cup

    reduced-fat sharp cheddar cheese (grated)
    2 oz

  • Latin Baked Fried Chicken

    Latin Baked Fried Chicken

    How to Make Latin Baked Fried Chicken

    Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken.

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    10 min prep time


    30 min cook time


    4servings


    1 cutlet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

    2. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

    3. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

    4. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

    5. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cutlet


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      35g

    • Potassium
      67mg
      1%

    Ingredients

    nonstick cooking spray
    1

    lime juice (from 2 limes)
    1/4 cup

    egg white
    1

    lower sodium soy sauce
    1 tsp

    dried oregano
    1/2 tsp

    garlic (minced)
    2 clove

    whole-wheat panko bread crumbs
    1/2 cup

    Adobo seasoning
    3/4 tsp

    salt
    1/4 tsp

    thin-sliced chicken cutlets
    4 (5 oz) cutlets

  • Swordfish Alla Ghiotta

    Swordfish Alla Ghiotta

    How to Make Swordfish Alla Ghiotta

    Since swordfish is not always stocked in American supermarkets, it’s a good idea to call ahead to find out when a shipment will be arriving and place an order. Pumpkin swordfish, tuna, haddock, and cod can all be substituted for swordfish when making this recipe. The swordfish also tastes great grilled with the sauce spooned over the top.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    25 min cook time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium heat. Add celery and sauté until tender, approximately 5 minutes, stirring occasionally. Add garlic and cook until it releases its aroma, but do not let garlic turn brown.
    2. Stir in chopped tomatoes, basil, salt, pepper, crushed red pepper, capers, and olives. Mix well to combine, and cover. Reduce heat to low and simmer for 5 minutes.
    3. Carefully remove lid from tomato sauce and add swordfish fillets into simmering sauce. Cover and cook for 10–15 minutes or until fish is cooked through.
    4. Transfer fish to a serving platter, top with sauce, and serve.
    Low Carb
    Seafood
    Mediterranean
    Quick & Easy
    One Pot
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      890mg
      19%

    Ingredients

    olive oil
    1 tbsp

    celery (diced)
    2 stalks

    garlic (minced)
    2 clove

    boxed no-salt-added chopped tomatoes, or canned petite diced tomatoes
    2 cup

    freshly chopped basil
    3 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1 pinch

    capers (rinsed and well drained)
    2 tbsp

    green olives (rinsed, drained, pitted, and roughly chopped)
    1/4 cup

    boneless swordfish
    4 (4 oz) fillets

  • Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    How to Make Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

     

    I “discovered” this delicious slaw while volunteering at a Washington, D.C., elementary school where the children stated that their favorite food was the “ABC salad,” which they made from ingredients in the school garden! It was so inspiring to see the children devour the vegetables with such pleasure that I became a fan, too! I even began including it in my “Culinary Medicine Made Easy” cooking classes and on as many menus as possible.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place shredded beets, carrots, and apple in mixing bowl and mix to combine. Add walnuts and green herb(s) on top of mixture and set bowl aside.
    2. In a small bowl, whisk together blood orange juice and salt until salt is dissolved. Add 3–4 grinds of pepper, then whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.
    Veggie Rich
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    medium fresh beet (peeled and shredded)
    1

    medium carrots (peeled and shredded)
    2

    large Granny Smith apple (peeled and shredded)
    1

    chopped walnuts
    1/4 cup

    chopped fresh parsley, dill, of combination
    3 tbsp

    Juice of 1 blood orange
    1

    salt
    1/4 tsp

    black pepper
    to taste

    olive oil
    2 tbsp

  • Mixed Pepper Medley

    Mixed Pepper Medley

    How to Make Mixed Pepper Medley

    This mixture is know as peperonata in Italy and is a typical garnish for roasted and grilled meats, but you could also pair it with a plant-based protein such as Moroccan Lentils with Stewed Tomatoes for a satisfying vegan meal. 

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    25 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large, wide skillet over medium heat. Add peppers, and cook until browned.
    2. Stir in garlic and cook for 1 minute. Add green olives, then reduce heat to low and cover. Cook for 20 minutes, or until peppers are tender.
    3. Stir in balsamic vinegar. Taste, and add salt if necessary.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      200mg
      4%

    Ingredients

    olive oil
    3 tbsp

    mixed red, yellow, and green bell peppers (cut into thin strips)
    2 lbs

    garlic (minced)
    6 clove

    pitted, diced green olives
    1/4 cup

    balsamic vinegar
    2 tbsp

    salt
    1/4 tsp, or to taste

  • Moroccan Lentils with Stewed Tomatoes

    Moroccan Lentils with Stewed Tomatoes

    How to Make Moroccan Lentils with Stewed Tomatoes

    You can prepare the lentils ahead of time for a quick weeknight meal that will be ready in minutes. Pair this with a Mixed Pepper Medley for a satisfying vegan dish, full of plant-based proteins and non-starchy vegetables.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    40 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place lentils in a medium saucepan, and add water to cover. Bring to a boil over high heat, reduce to low, and simmer, covered, for 30 minutes or until tender. Drain and set aside. (This step may be done a day ahead of time.)
    2. Combine lentils, tomatoes, onion, coriander, salt, and pepper in a large saucepan. Add 1 cup water, and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 minutes.
    3. Add cilantro, and stir. Serve hot.
    Low Sodium
    Fiber Focused
    Mediterranean
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    uncooked brown lentils (sorted and rinsed)
    1 cup

    no-salt-added canned chopped tomatoes
    1 cup

    medium yellow onion (chopped)
    1

    ground coriander
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chopped fresh cilantro
    1/4 cup

  • Orange, Asparagus, and Avocado Salad

    Orange, Asparagus, and Avocado Salad

    How to Make Orange, Asparagus, and Avocado Salad

     


    This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
    2. Divide lettuce evenly among six salad bowls or plates.
    3. Combine orange, tomato, and avocado in a medium bowl.
    4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
    5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
    Low Carb
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    No Cook
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh asparagus (trimmed)
    1 bunch

    romaine lettuce (cut into bite-size pieces)
    4 oz

    large orange (peeled and cut into segments)
    1

    large tomato (cut into 12 equal pieces)
    1

    avocado (pitted, peeled, and diced)
    1

    olive oil
    2 tbsp

    red wine vinegar
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp