The Super Diabetes Site

Category: Recipe

  • Sweet and Creamy Corn

    Sweet and Creamy Corn

    How to Make Sweet and Creamy Corn

    Even when you think you have only enough time to open a can of vegetables, you can make this tasty side instead.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small skillet, cook the corn over medium-high heat for 2 to 3 minutes, or until heated through. Stir in the remaining ingredients. Cook for 30 seconds, or until just bubbly – do not boil – stirring constantly. Remove from heat and let stand, covered for 3 minutes so the flavors blend.
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    Ingredients

    frozen whole-kernel corn (thawed)
    1 cup

    light sour cream
    2 tbsp

    buttery spread
    1 tbsp plus 1 tsp

    Dijon Mustard
    1/2 tsp

    black pepper
    1/8 tsp

  • Fruit-Filled Pancake Puffs

    Fruit-Filled Pancake Puffs

    How to Make Fruit-Filled Pancake Puffs

    This elegant puffed pancake can be a decadent breakfast or a light dessert to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.


    5 min prep time


    25 min cook time


    2servings


    1 puff

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degree F. Lightly coat two 8-oz ramekins (4-inch diameter) with cooking spray. Set aside.
    2. In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth. Pour half the batter into each ramekin. Set the filled ramekins on a baking sheet.
    3. Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven. Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes so you don’t burn your fingers when handling the ramekins.
    4. Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon half of the berries over each cooled pancake, then dollop each with 1 tablespoon yogurt.
    Low Carb
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 puff


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    egg substitute
    1/4 cup

    flour
    2 tbsp

    skim milk
    2 tbsp

    canola oil
    2 tsp

    vanilla extract
    1/4 tsp

    salt
    1/8 tsp

    raspberries
    2 1/2 oz

    strawberries (sliced)
    6

    mixed berry yogurt
    2 tbsp

  • Salmon and Asparagus Gremolata

    Salmon and Asparagus Gremolata

    How to Make Salmon and Asparagus Gremolata

    Parchment paper packets are a simple and elegant way to steam fish along with vegetables and seasonings. If you don’t have parchment paper, you could use aluminum foil instead. Make extra gremolata and use it to add zest to steamed vegetables or baked chicken another night.


    15 min prep time


    10 min cook time


    2servings


    1 packet

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    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F
    2. Cut off a 15 x 10-inch sheet of cooking parchment and fold in half to for a 7.5 x 10-inch rectangle. Starting at the bottom of the fold, cut into a half-heart shape. Open and spray with cooking spray. Repeat with a second sheet. Place one filet of salmon skin side down centered on half of each parchment heart. Top each filet with half of the shallots, pepper, and asparagus.
    3. Fold the other heart halves over the fish and asparagus. Seal each packet by forming a small fold at the top of the heart and continuing to fold the edge until reaching the bottom. Twist the point to shut tightly. Place the sealed packets on a baking sheet, and bake for 10 minutes.
    4. Meanwhile, make the gremolata: finely chop the parsley and garlic together. Add the lemon zest, and continue chopping until well blended.
    5. Remove the parchment packets from the oven. Let stand for 3 minutes. Being careful to prevent steam burns, cut an X in the center of each packet. Test to be sure the salmon flakes easily when tested with a fork. If necessary, return the packets to the oven for 1 to 2 minutes to finish cooking.
    6. Transfer packets to a plate and open the rest of the way. Sprinkle each with 2 teaspoons of gremolata.
    Low Carb
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      22g

    Ingredients

    nonstick cooking spray
    1

    salmon fillet with skin (cut into 2 servings)
    8 oz

    shallot (thinly sliced)
    1

    black pepper
    1 pinch

    asparagus spears (Trimmed and cut into 1-inch pieces)
    8

    fresh parsley
    1/4 cup

    garlic
    1/2 clove

    lemon zest
    3/4 tsp

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Spinach and Turkey Meatballs

    Spinach and Turkey Meatballs

    How to Make Spinach and Turkey Meatballs

    Serve up these tender meatballs for a fun twist on Italian night! Serve over zucchini noodles for a lower carb dish.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    20 min prep time


    20 min cook time


    6servings


    4 meatballs

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    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Place all ingredients (except cooking spray) in a large mixing bowl and mix together thoroughly.
    3. Spray a 9×13-inch baking pan with cooking spray. Roll meat mixture into 24 golf ball-sized meatballs (about 2 tbsp each) and place the balls evenly spaced on the baking pan. Bake in the oven for 20 minutes.
    4. Remove meatballs from the oven and serve hot. Enjoy with 3/4 cup whole wheat pasta and 1/3 cup of your favorite tomato sauce, if desired.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Italian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      4 meatballs


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      90mg

      30%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      320mg
      7%

    Ingredients

    lean ground turkey
    1 lbs

    egg
    1

    freshly grated parmesan cheese
    3 tbsp

    whole-wheat bread crumbs
    1/2 cup

    garlic (minced)
    2 clove

    dried basil
    2 tsp

    fresh ground black pepper
    to taste

    frozen chopped spinach (thawed and water squeezed out)
    10 oz

    nonstick cooking spray
    1

  • Grilled Salmon with Mango and Tomato Salsa

    Grilled Salmon with Mango and Tomato Salsa

    How to Make Grilled Salmon with Mango and Tomato Salsa

    Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking: dip a balled up paper towel in oil and rubbing lightly over clean grill grates.

    You could also cook the salmon in the oven: Preheat oven to 425 degrees and bake the salmon in a shallow baking pan for about 10 minutes or until cooked through.


    15 min prep time


    10 min cook time


    6servings


    1 salmon filet (4 oz) with 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium high heat.
    2. In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.
    3. Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.
    4. While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.
    5. Remove salmon from grill and spritz with remaining lemon juice. Serve each fillet with 1/2 cup salsa.
    Low Carb
    Grilling
    Seafood
    Vegetarian
    Quick & Easy
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 salmon filet (4 oz) with 1/2 cup salsa


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      640mg
      14%

    Ingredients

    chili powder
    1 tbsp

    cumin
    1 tbsp

    garlic powder
    1/4 tsp

    ground cinnamon
    1/4 tsp

    salt
    1/4

    salmon with skin on (cut into 6 (4-oz) fillets)
    1 1/2 lbs

    canola oil
    1 tbsp

    diced mango
    1 1/2 cup

    diced tomatoes
    1 1/2 cup

    lemon (juiced, divided use)
    1

    chopped fresh cilantro
    1/2 cup

  • Pecan-Crusted Pork Tenderloin with Apples and Onions

    Pecan-Crusted Pork Tenderloin with Apples and Onions

    How to Make Pecan-Crusted Pork Tenderloin with Apples and Onions

    This recipe comes together quickly, with the perfect combination of sweet and savory ingredients. It’s sure to please!


    10 min prep time


    30 min cook time


    6servings


    2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. In a small bowl, combine sage, garlic, salt, pepper, 1 tsp olive oil, and pecans. Mix well. Pat pork tenderloin dry and brush with 2 tbsp olive oil. Top with a layer of pecan mixture and set aside.
    3. Heat remaining 2 tsp olive oil in a large ovenproof skillet over medium heat. Add onion and apples and saute for 5 minutes. Move apples and onions to the sides of the pan, and place the pork tenderloin in the center. Move the pan to the preheated oven, and cook for 20-25 minutes, or until the internal temperature reaches 145 degrees F.
    4. To serve, cut pork into 12 equal slices and top with apple and onion mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      430mg
      9%

    Ingredients

    fresh sage (minced)
    1 tbsp

    garlic (minced)
    1 clove

    salt
    1/4 tsp

    fresh ground black pepper
    to taste

    olive oil (divided use)
    5 tsp

    chopped pecans
    1/4 cup

    pork tenderloin
    1 1/2 lbs

    medium onion (sliced)
    1

    Braeburn apple (sliced into 1/2-inch thick slices)
    1

  • Pan-Seared Scallops with Vegetable Ribbons

    Pan-Seared Scallops with Vegetable Ribbons

    How to Make Pan-Seared Scallops with Vegetable Ribbons

    Here’s an elegant dish for a special occasion. It’s sure to impress, but it’s also surprisingly easy to pull together!
    *If possible, use fresh scallops or scallops that are free of preservatives (for example, scallops that have not been treated with salt or STPP).

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 
     


    15 min prep time


    20 min cook time


    5servings


    1 cup vegetables with 3 oz scallops and 1 tbsp parmesan

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a vegetable peeler, slice zucchini and carrots into thin “ribbons” and set aside. NOTE: If you have a spiralizer, you can use that to cut the zucchini into carrots.
    2. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add scallops to pan and sear for 3-5 minutes; then flip and sear for another 2-3 minutes until cooked through and slightly browned on both sides. Remove from pan and set aside and cover to keep warm.
    3. Lower heat to medium and add remaining 1 tsp olive oil to the pan. Add garlic and shallot and saute for 2 minutes.
    4. Pour white wine in pan and scrape browned bits from the bottom of the pan to deglaze it. Let wine simmer for 3 minutes until reduced by half, then add margarine and pepper. Add vegetable ribbons to wine sauce to coat. Cover pan and allow vegetables to cook for 5 minutes.
    5. To serve, place 1 cup of vegetables in a bowl with about 3 oz scallops; then top with 1 tbsp Parmesan cheese.
    Seafood
    Dinner
    Gluten-Free
    Main Dish
    Vegetarian
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup vegetables with 3 oz scallops and 1 tbsp parmesan


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      550mg
      12%

    Ingredients

    medium zucchini (about 6 oz each)
    2

    medium carrots
    4

    olive oil (divided use)
    1 tbsp plus 1 tsp

    scallops*
    1 lbs

    garlic (minced)
    2 clove

    shallot (thinly sliced)
    1

    white wine
    1 cup

    trans-fat-free margarine
    2 tsp

    fresh ground black pepper
    to taste

    freshly grated parmesan cheese
    5 tbsp

  • Bruschetta-Stuffed Mushrooms

    Bruschetta-Stuffed Mushrooms

    How to Make Bruschetta-Stuffed Mushrooms

    Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

    This recipe can be found in The Diabetes Superfoods Cookbook and Meal Planner.  

     


    10 min prep time


    20 min cook time


    7servings


    2 mushroom caps

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Cut tomatoes into quarters and set aside.
    2. In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.
    3. Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.
    4. Let cool slightly, then drizzle with balsamic vinegar. Serve warm.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Appetizers
    Budget Friendly
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      3mg

      1%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      270mg
      6%

    Ingredients

    grape tomatoes
    1 pints

    olive oil
    2 tsp

    garlic
    2 clove

    dried basil
    2 tsp

    2% mozzarella cheese
    1/3 cup

    freshly grated parmesan cheese
    2 tbsp

    large “stuffer” mushrooms
    14 oz (about 14 mushrooms)

    balsamic vinegar
    1 tbsp

  • Brazilian Guacamole

    Brazilian Guacamole

    How to Make Brazilian Guacamole

    With so many colors and flavors dancing together, this guacamole is a party on your tongue! Use this as a dip for fresh vegetables or tortilla chips, or add it to sandwiches and wraps. It tastes delicious the day you make it, and it gets even better the day after, when all the flavors blend. The result is refreshing and so very satisfying.


    15 min prep time


    13servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Refrigerate for at least 3 hours so that flavors can develop but remove from the fridge at least 20 minutes before serving.
      Chef’s Tip: Cut the other half of the bell peppers and cucumber into sticks to serve with the guacamole for dipping
    2. Cut the avocados in half, remove the pits and scoop the flesh out of their shells. Dice or mash the avocado and add it to the vegetables. Slowly add the olive oil and fold everything together.
    3. Combine the garlic, scallions, red onion, bell peppers, cucumber and tomato and toss well. Season with the soy sauce, salt and pepper, parsley and clinatro and fold well.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    13 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1/2 cup

    ripe Hass avocados
    2

    fresh cilantro (chopped)
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    plum tomato (seeded and finely diced)
    1

    English cucumber (peeled, seeded, and finely diced)
    1/2

    yellow bell pepper (finely diced)
    1/2

    red bell pepper (finely diced)
    1/2

    green onion (scallion) (chopped)
    1

    garlic (finely minced)
    1 clove