The Super Diabetes Site

Category: Recipe

  • Hawaiian Shaved Brussels Sprouts

    Hawaiian Shaved Brussels Sprouts

    How to Make Hawaiian Shaved Brussels Sprouts

    There are a couple ways to shave Brussels sprouts. One way to do it is by hand—just trim the stem-end of each sprout so that it sits flat on a cutting board. Then, using a chef’s knife, cut it into very thin slices. (Trimming the end prevents it from rolling around.) Another way is to use a food processor. Simply place the sprouts in the chute and let the slicing attachment do the work!


    10 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut off the bottoms of the brussels sprouts’ cores, then cut the sprouts into very thin slices with a knife, or slice them in a food processor.
    2. In a large skillet over medium heat, heat the oil until it’s hot. Sauté the brussels sprouts for 5 to 7 minutes, or until they begin to brown, stirring occasionally. For crispier brussels sprouts, sauté a couple minutes longer.
    3. Stir in the brown sugar, salt, pepper, and pineapple. Cook for 3 to 5 minutes, or until heated through. Sprinkle with the macadamia nuts and serve.
    Veggie Rich
    Gluten-Free
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    fresh Brussels sprouts
    16 oz

    canola oil
    1 tbsp

    brown sugar
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    pineapple bits in juice (drained well)
    1 (8 oz) can

    chopped macadamia nuts
    1 tbsp

  • Italian-Style Blistered Tomatoes

    Italian-Style Blistered Tomatoes

    How to Make Italian-Style Blistered Tomatoes

    Make this your new weeknight, go-to side dish. It’s super fast, super cheap, and can turn any meal into an extra-special one. You spoon them over some brown rice, make them the crowning touch over grilled chicken, or serve them alongside a fresh green salad. What an easy way to go from basic to restaurant-fancy!


    5 min prep time


    10 min cook time


    4servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet over high heat, heat the oil until it’s hot. Sauté the tomatoes for 4 to 5 minutes, or until their skins begin to brown and blister.
    2. Stir in the garlic and cook for 1 minute. Add the balsamic vinegar and sugar substitute and continue to cook for 1 to 2 minutes, or until the mixture begins to thicken. Serve hot or at room temperature.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Vegan
    Sides
    Quick & Easy
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1 tbsp

    grape or cherry tomatoes
    1 (12 oz) container

    garlic (slivered)
    2 clove

    balsamic vinegar
    2 tbsp

    sugar substitute
    equal to 2 tsp sugar

  • Moroccan Avocado Smoothie

    Moroccan Avocado Smoothie

    How to Make Moroccan Avocado Smoothie

    This refreshing smoothie is packed with healthy fats and fiber from avocado and banana. It’s excellent as filling breakfast to-go, or as a pre- or post-workout snack. You can use almond milk or any other nondairy milk for a lower carb, vegan beverage. Or, for something sweeter and fruiter, you could use orange juice. Avocado is great in smoothies because it provides a rich, creamy texture. 
     
    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


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the avocado, banana, milk, and ice into a blender. Blend until there are no pieces of avocado remaining and the mixture is smooth and frothy. Divide into chilled glasses and enjoy.
    Low Sodium
    Mediterranean
    Vegan
    Gluten-Free
    Foodie
    Beverages
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    ripe avocado (pitted and peeled)
    1

    overripe banana
    1

    unsweetened almond milk or orange juice
    1 cup

    ice
    1 cup

  • Almond Milk Cooler

    Almond Milk Cooler

    How to Make Almond Milk Cooler

    Almond milk is an extremely popular drink in Sicily and Tunisia. Sweetened versions are made when almonds are fresh. This drink can be enjoyed any time of day.

    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.
     

     


    1 hr prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the almonds, milk, and lemon zest to a boil in a medium saucepan over medium heat. Cook for 5 minutes, then remove from the heat.
    2. Transfer the almond mixture to a blender. Remove the middle spout from the lid, place a towel over the hole, and puree the almond mixture until smooth.
    3. Stir in the agave nectar, and add the ice cubes. Process until smooth, and whip until frothy. Chill in clear glasses for an hour or until cold, then serve.
    Low Sodium
    Mediterranean
    Vegetarian
    Gluten-Free
    Foodie
    Beverages
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      8g

    • Potassium
      300mg
      6%

    Ingredients

    blanched almonds
    1 2/3 cups

    skim milk
    3 cup

    light agave nectar
    3 tbsp

    lemon zest
    1 tsp

    ice cubes
    10

  • Baby Artichokes with Herb Dressing

    Baby Artichokes with Herb Dressing

    How to Make Baby Artichokes with Herb Dressing

    This popular Mediterranean side dish is enjoyed in late spring when baby artichokes are at their peak. In addition to their mellow, buttery flavor, fresh baby artichokes have a tender texture and elegant presentation. If you’ve never worked with fresh artichokes before, don’t be intimidated. The steps to preparing them are simple, and after cooking them once, you’ll be a pro. If baby artichokes are not in season, substitute reduced-sodium canned artichoke hearts or frozen ones.

    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.


    15 min prep time


    20 min cook time


    4servings


    3 artichokes

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the artichokes in water to clean. Drain and repeat until the water is clear. Peel away the outside leaves of the bottom half of the artichokes, then cut off the top quarter of the artichokes. If tough, dark-green leaves remain, peel those as well. At this point, the artichoke should look like a flower, and the tough, dark leaves should all be removed, leaving only lighter-colored, more tender leaves.
    2. Add the juice of 1 lemon to a bowl full of cold water, then place the artichokes in the lemon water to prevent discoloration.
    3. Bring a large pot of water to a boil. Remove the artichokes from the bowl, discarding the lemon water, and add them to the pot.
    4. Bring the water back to a boil over high heat, then reduce the heat to medium-low and simmer for 15 to 20 minutes, or until tender. Drain the artichokes and set aside.
    5. Place the remaining lemon juice, the olive oil, and mustard in a blender. Blend together to form a vinaigrette.
    6. Stir in the pepper, mint, dill, and parsley, and pour the dressing over the artichokes. Serve warm or at room temperature.
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      3 artichokes


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      280mg
      6%

    Ingredients

    fresh baby artichokes
    12

    olive oil
    2 tbsp

    lemon (juiced)
    2

    Dijon Mustard
    1 tbsp

    black pepper
    1/8 tsp

    finely chopped fresh mint
    1 tsp

    finely chopped fresh dill
    3 tbsp

    finely chopped fresh parsley
    1 tbsp

  • Chilled Tarragon and Tomato Soup

    Chilled Tarragon and Tomato Soup

    How to Make Chilled Tarragon and Tomato Soup

    Fresh tomatoes and herbs are as important to summer Mediterranean menus as they are to American ones. This light, piquant French soup is a wonderful first course to pair with grilled or roasted chicken. It also tastes great with sandwiches and can be served chilled. Try packing it in a thermos and serving it in cups at a picnic.

    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


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F.
    2. Place the tomatoes, balsamic vinegar, sugar, lemon juice, and 1 Tbsp of the tarragon in a food processor or blender. Mix to form a smooth soup.
    3. Place a large, fine mesh strainer or chinois over a bowl and pour in the soup. Use a wooden spoon to turn and press the soup through the strainer, a little at a time, until the tomato solids are left in the strainer and the liquid has passed through.
    4. Place the soup in a large saucepan and season with the salt and pepper, to taste.
    5. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 10 to 20 minutes, or until the soup is thickened and the volume has been reduced by about a third.
    6. Garnish the soup with the remaining tarragon leaves. Refrigerate and serve chilled. (If preferred, serve warm.)
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Soup
    Sides
    Lunch
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    cherry tomatoes
    3 lbs

    balsamic vinegar
    2 tsp

    sugar
    1 tsp

    lemon juice
    1 tsp

    finely chopped tarragon leaves (divided)
    4 tbsp

    salt
    1/4 tsp

    black pepper
    to taste

  • Date, Almond, and Sesame Balls

    Date, Almond, and Sesame Balls

    How to Make Date, Almond, and Sesame Balls

    Although they look like elegant truffles, these sweet treats are packed with tons of healthy nutrients. Dates have been cultivated for more than 5,000 years. This recipe can be made in advance and stored in the refrigerator for up to a week or in the freezer for up to a month.

    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.


    15 min prep time


    36servings


    1 ball

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the dates, butter, water, almonds, vanilla, cardamom, and cinnamon in a food processor. Pulse to form a smooth paste. Shape the dough into date-size balls.
    2. Spread the sesame seeds and flaxseed on a baking sheet. Roll the date balls in the seeds to coat. Arrange on a serving platter.
    Low Sodium
    Mediterranean
    Dessert
    Foodie
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
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    Nutrition facts

    36 Servings



    • Serving Size

      1 ball


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    pitted dates
    1 lbs

    butter (at room temperature)
    1/4 cup

    water
    1/4 cup

    blanched almonds
    1/2 lbs

    vanilla extract
    1 tsp

    ground cardamom
    1 tsp

    ground cinnamon
    1/2 tsp

    sesame seeds (toasted)
    1 cup

    ground flax seed
    2 tbsp

  • Roasted Beet, Tahini, and Greek Yogurt Dip

    Roasted Beet, Tahini, and Greek Yogurt Dip

    How to Make Roasted Beet, Tahini, and Greek Yogurt Dip

    Beautiful, fresh beets of any color take center stage in this unique vegetarian dish. To prepare raw beets, peel them, cut them into quarters, and boil or roast them until fork-tender. You can prepare large batches of beets at one time to use for this recipe, in salads, or to eat by themselves, drizzled with a little bit of olive oil and sprinkled with salt.

    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


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beets in a food processor. Add the tahini, olive oil, salt, and yogurt to the food processor. Pulse until the mixture is smooth.
    2. Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than 1/4 cup).
    3. Scrape down the sides of the food processor, then puree for 1 to 2 minutes, or until the dip is extremely creamy.
    4. Spoon onto a small, round dish, and serve immediately. (If desired, use the back of the spoon to create a smooth top on the dip and make dents in the top, filling them with olive oil.) Store in a lidded container in the refrigerator for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      55mg
      1%

    Ingredients

    cooked beets
    1 cup

    tahini
    1/3 cup

    extra-virgin olive oil
    2 tsp

    sea salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    water
    1 tbsp to 1/4 cup as needed

  • Spring Vegetable Salad with Tomato Vinaigrette

    Spring Vegetable Salad with Tomato Vinaigrette

    How to Make Spring Vegetable Salad with Tomato Vinaigrette

    This quick salad is a tasty and convenient way to incorporate more vegetables into your diet. It tastes best at room temperature, making it perfect for buffets and picnics.

    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


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 500°F.
    2. Place the green beans, asparagus, peas, and snap peas in a medium saucepan. Cover with water. Bring to a boil over high heat, then reduce the heat to low. Simmer for 5 to 10 minutes, until tender. Drain the vegetables and immediately submerge them in a bowl of ice water.
    3. Pour the balsamic vinegar into a small bowl. Whisk in the mustard until well incorporated, then whisk in the olive oil until smooth. Season with the salt and pepper, to taste.
    4. Place the cherry tomatoes in a single layer on a baking sheet. Roast for 5 minutes or until charred and soft.
    5. Stir the tomatoes and olives into the vinaigrette.
    6. Drain the vegetables well, then place them in the serving bowl with the lettuce. Toss with the vinaigrette and serve.
    Low Carb
    Mediterranean
    Foodie
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      190mg
      4%

    Ingredients

    cleaned and chopped romaine lettuce
    2 cup

    trimmed green beans
    1 cup

    trimmed asparagus
    1 cup

    frozen peas (thawed and drained)
    1 cup

    sugar snap peas (trimmed)
    1 cup

    balsamic vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    olive oil
    1/4 cup

    salt
    1/4 tsp

    black pepper
    to taste

    cherry tomatoes (quartered)
    1/2 cup

    pitted and chopped Nicoise olives
    1 tbsp

    sugar (optional)
    1/2 tsp

  • Turbot with Watercress and Zucchini

    Turbot with Watercress and Zucchini

    How to Make Turbot with Watercress and Zucchini

    This delicate fish is a surprising treat at the end of a long day. Turbot is found in salt waters of both the Atlantic and Pacific oceans. It is also known as flounder, brill, fluke, and plaice. It is a member of the flatfish family, which also contains halibut. Any of those would make fine substitutions in this dish.

    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


    20 min cook time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flour on a plate. Add the salt, black pepper, and red pepper, and stir to combine. Dip the turbot fillets in the mixture to coat. Shake off the excess. Transfer to a plate and set aside.
    2. Heat 2 Tbsp of the olive oil in a large, wide, nonstick skillet over medium heat. Add the fish and brown on both sides (about 2 minutes per side).
    3. Add the squash and zucchini, lemon juice, and water. Add the thyme, cover, and allow to simmer for 5 to 10 minutes, or until the fish is cooked through and the squash is tender. Remove and discard the thyme.
    4. In a small bowl, whisk the balsamic vinegar with the remaining 2 Tbsp of olive oil until incorporated.
    5. Toss the watercress with the dressing, taste, and season with salt and pepper as needed. Place the watercress on the bottom of a large serving platter or divide among 4 individual plates.
    6. Place the fish fillets on top of the watercress and scatter zucchini and squash around the sides.
    Mediterranean
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      24g

      31%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      990mg
      21%

    Ingredients

    almond flour or all-purpose flour
    1/2 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    crushed red pepper flakes
    1 pinch

    turbot or other white fish
    4 (5 oz) fillets

    olive oil (divided)
    4 tbsp

    frozen yellow squash and zucchini (thawed and drained)
    2 lbs

    lemon (juiced)
    1

    water
    1 cup

    fresh thyme
    2 sprig

    balsamic vinegar
    1 tbsp

    watercress (washed thoroughly and trimmed)
    1 bunch