The Super Diabetes Site

Blog

  • Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    How to Make Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    Pumpkin and Italian make a great combo in this delicious meal! Break out this dish when you want to impress friends and family with your culinary skills. We won’t tell them that this is actually a quick and easy meal that comes together in just 30 minutes!


    15 min prep time


    30 min cook time


    8servings


    1 roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.

    2. Cook lasagna noodles according to package instructions without adding salt, drain, and set aside. 

    3. To make the filling: Preheat a large saucepan over medium heat. Add 1 tsp olive oil, onion, kale, and 3 cloves of minced garlic. Cook, stirring occasionally, until onions and kale have softened, 5–6 minutes. Transfer to a large bowl. Add ricotta, crab meat, ¼ cup Parmesan, egg, and ¼ tsp pepper. Stir to combine and set aside. 

    4. To make the sauce: Return pan to medium heat. Add 1 tsp olive oil and 2 cloves of minced garlic. Cook for one minute, then add tomato paste and cook for another minute, stirring often. Add pumpkin, milk, spices, 1/8 tsp black pepper. Stir to combine and let simmer for a few minutes. Stir in ¼ cup Parmesan and remove from heat. 

    5. To assemble: Add half a cup of the sauce to the bottom of a large baking dish. Spread ¼ cup filling along the length of each lasagna noodle. Roll and place seam side down in the dish. Pour the rest of the sauce over the noodles and top each roll with mozzarella cheese. Bake for 30 minutes, until the cheese is melted and bubbly. Top with fresh parsley. 

    Seafood
    Italian
    Main Dish
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 roll


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      295mg
      6%

    Ingredients

    olive oil (divided)
    2 tsp

    yellow onion (diced)
    1/2 whole

    kale (ribs removed and leaves roughly chopped)
    1 bunch

    garlic (divided, minced)
    5 clove

    ricotta cheese (low-fat)
    4 oz

    white crab meat (canned, drained)
    4 oz

    low fat grated Parmesan cheese (divided)
    1/2 cup

    eggs
    1 whole

    black pepper (for the filling)
    1/2 tsp

    tomato paste
    1 tbsp

    pumpkin puree (1/2 can)
    7 1/2 oz

    skim milk
    3/4 cup

    onion powder
    3/4 tsp

    dried basil
    3/4 tsp

    garlic powder
    1/2 tsp

    dried parsley (flakes)
    1/4 tsp

    lasagna noodles
    8 whole

    mozzarella cheese (shredded)
    1/2 cup

    Italian parsley (minced)
    1 small bunch

  • Mashed Sweet Potato Breakfast Bowl

    Mashed Sweet Potato Breakfast Bowl

    How to Make Mashed Sweet Potato Breakfast Bowl

    You’ve likely had mashed sweet potatoes, but have you ever thought about having them for breakfast? This uniquely delicious mashed sweet potato breakfast bowl is a nutritious way to start your morning! Sweet potatoes are packed with nutrients like vitamin A, vitamin C, B vitamins, and fiber. The toppings include blueberries, yogurt, and flaxseeds, which boost the nutrition even more! And to top it all off, this breakfast bowl is sweetened with zero-calorie Splenda® Original Sweetener Packets.


    15 min prep time


    1 hr, 15 min cook time


    4servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F and line a rimmed baking sheet with aluminum foil. Prick sweet potatoes with fork and place on prepared baking sheet. Bake until potatoes are fork-tender, about 35–45 minutes. Set aside to cool for 10 minutes.

    2. Reduce oven temperature to 375 degrees F and line a rimmed baking sheet with parchment paper. In a medium bowl, mix oats, 2 packets of Splenda Sweetener, oil, and cinnamon together until combined. Spread in an even layer onto a prepared baking sheet. Bake until lightly toasted, about 10–15 minutes. Set aside and let cool completely.

    3. Remove skin from cooled potatoes and transfer to a medium bowl. Mash potatoes, 3 packets of Splenda Sweetener, almond butter, and vanilla together until smooth.

    4. Spoon potato mixture into bowls and top with oat mixture, blueberries, yogurt, coconut, flaxseeds, and the remaining packet of Splenda Sweetener. Serve and enjoy.

    Main Dish
    Breakfast and Brunch
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      6mg

      2%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g
      • Added Sugars
        1g

        2%

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    sweet potatoes
    2 med

    old-fashioned rolled oats
    1/4 cup

    Splenda® Original Sweetener (divided)
    6 packet

    olive oil
    1/2 tsp

    ground cinnamon
    1/4 tsp

    almond butter (no salt or no-salt-added)
    1 tbsp

    pure vanilla extract
    1 tsp

    blueberries
    1/2 cup

    Plain Nonfat Greek yogurt
    1 cup

    unsweetened toasted coconut flakes
    2 tbsp

    whole flax seeds
    1 tbsp

  • Tropical Smoothie Bowl

    Tropical Smoothie Bowl

    How to Make Tropical Smoothie Bowl

    Want the taste of an island vacation for breakfast? Get it with this tropical smoothie bowl! The base of this smoothie bowl is a Splenda® Strawberry Banana Diabetes Care Shake , which provides flavor, plus protein, healthy fats, fiber, vitamins, and minerals for a nutritious start to your day. The addition of fruit and flaxseed pumps up the nutrition even more!


    5 min prep time


    5 min cook time


    1serving


    1 Bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. For the smoothie: Combine Splenda® Strawberry Diabetes Care Shake, mango chunks, frozen strawberries, frozen banana, vanilla extract, and flaxseed in a blender. Blend until smooth, scraping down sides of blender as needed.

    2. Pour smoothie into a bowl. Top with unsweetened coconut flakes, mango chunks, and strawberry and banana slices. Enjoy immediately!

    3. Note: Add more ice if a thicker consistency is desired.

    Main Dish
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      1 Bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        18g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      740mg
      16%

    Ingredients

    Splenda® Diabetes Care Shake (Strawberry Banana)
    8 oz

    frozen mango (chunks)
    1/4 cup

    frozen strawberries (sliced)
    1/4 cup

    banana(s) (frozen)
    1/4 small

    pure vanilla extract
    1/2 tsp

    ground flax seed
    1 tbsp

    unsweetened coconut flakes
    1 tsp

    mango (chunks)
    2

    Fresh Strawberries (sliced)
    1

    banana (fresh, sliced)
    1/4 small

  • Sweet Sriracha Roasted Brussels Sprouts

    Sweet Sriracha Roasted Brussels Sprouts

    How to Make Sweet Sriracha Roasted Brussels Sprouts

    Enjoy both sweet and spicy flavors with these sweet sriracha roasted Brussels sprouts. The sweetness comes from 100% natural Splenda® Monk Fruit Sweetener! Brussels sprouts are rich in antioxidants and fiber, making them a nutritious and delicious treat. Serve with a lean protein and a whole grain to complete your meal!


    5 min prep time


    30 min cook time


    8servings


    1/2 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. Toss Brussels sprouts with olive oil and salt. Cover a baking sheet with parchment paper. Arrange Brussels sprouts so they are cut-side down in a single layer.

    3. Roast sprouts for 20 minutes, until dark brown on the edges and fork-tender.

    4. Mix together Splenda® Monk Fruit Sweetener, sriracha, Dijon, and garlic. Remove sprouts and pour on sriracha sauce, tossing sprouts in the sauce. Make sure they are spread back into a single layer and put them back in the oven for 5 more minutes. Serve immediately and enjoy!

    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 Cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      190mg
      4%

    Ingredients

    fresh Brussels sprouts (halved lengthwise)
    1 lbs

    olive oil
    1 tbsp

    Kosher Salt
    1/4 tsp

    Splenda® Monk Fruit Granulated Sweetener
    1 1/2 tbsp

    sriracha
    1 1/2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (grated)
    2 clove

  • Strawberry Yogurt Whips

    Strawberry Yogurt Whips

    How to Make Strawberry Yogurt Whips

    With only 70 calories and 6 grams of carbohydrate, you’ll enjoy these light and creamy strawberry yogurt whips with no regrets! Each yogurt whip contains 8 grams of high-quality protein because they are made with nonfat Greek yogurt. The delicious strawberry flavor comes from fresh strawberries and zero-calorie Splenda® Strawberry Watermelon Liquid Water Enhancer!


    10 min prep time


    1 hr, 10 min cook time


    4servings


    1 1/4 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, stir unflavored gelatin into cold water. Let stand for 3 minutes.

    2. Stir in boiling water and mix until gelatin has fully dissolved.

    3. Stir in Splenda Liquid Water Enhancer.

    4. Fill a 1-cup measuring cup to the top with ice. Fill remainder of the cup with cold water. Add to gelatin mixture and stir until ice is melted.

    5. In a high-powered blender, combine gelatin mixture and Greek yogurt and blend on high for about 1 minute.

    6. Stir in diced strawberries.

    7. Spoon mixture evenly into four large custard cups and chill for 1 hour until set.

    8. Store in refrigerator until ready to be served. Top each yogurt whip with a tablespoon of sugar-free whipped cream.

    Kid Friendly
    Dessert
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 Cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      1mg

      <1%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      8g

    • Potassium
      150mg
      3%

    Ingredients

    water (cold)
    1/2 cup

    unflavored gelatin
    1 1/2 packet

    boiling water
    1/2 cup

    Splenda® Strawberry Watermelon Liquid Water Enhancer (strawberry flavor)
    4 tsp

    ice cubes
    1 cup

    Plain Nonfat Greek yogurt
    1 cup

    Fresh Strawberries (diced)
    1 cup

    sugar-free whipped cream
    4 tbsp

  • Roasted BBQ Chickpeas

    Roasted BBQ Chickpeas

    How to Make Roasted BBQ Chickpeas

    If you love BBQ chips but want to avoid the excess calories and fat, try these roasted BBQ chickpeas! Chickpeas, a plant-based protein, are high in fiber but naturally low in sodium and cholesterol-free. The savory taste of this dish comes from the BBQ spice blend, and the sweetness comes from 100% natural Splenda® Stevia Sweetener. Serve at your next cookout or tailgate party!


    10 min prep time


    24 hr cook time


    8servings


    1 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.

    2. With paper towel, pat chickpeas until completely dry. Spread on a rimmed baking sheet. Drizzle with olive oil and toss to coat. Spread into an even layer.

    3. Bake for 35–45 minutes or until dry. Cool to room temperature.

    4. In a bowl, combine spice blend and Splenda Stevia Sweetener. Add roasted chickpeas and toss to coat well. Let dry overnight.

    Appetizers
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 oz


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      85mg
      2%

    Ingredients

    canned chickpeas (rinsed and drained)
    1 cup

    olive oil
    1 tbsp

    BBQ spice blend
    2 tbsp

    Splenda® Stevia Sweetener
    2 packet

  • Homemade Cranberry Sauce

    Homemade Cranberry Sauce

    How to Make Homemade Cranberry Sauce

    So simple but so good—that’s what you’ll say after making and serving this delicious homemade cranberry sauce at your holiday gathering. Cranberry sauce is a staple at any traditional Thanksgiving dinner, but it’s often made with a load of added sugars. Not this homemade cranberry sauce! It’s made with zero-calorie Splenda® Granulated Sweetener.


    15 min prep time


    3 hr, 15 min cook time


    12servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine cornstarch, Splenda Sweetener, and water over medium-high heat, stirring until granules are dissolved.

    2. Add fruit and bring to a boil, stirring constantly.

    3. Reduce heat and simmer for 5 minutes until cranberries begin to pop and mixture has thickened. Set aside to cool.

    4. Pour into bowl and refrigerate for 3 hours.

    5. Serve and enjoy!

    Salad Dressings & Condiments
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      0g

    • Potassium
      45mg
      <1%

    Ingredients

    Cornstarch
    1 tsp

    Splenda® Granulated Sweetener
    1 cup

    water
    1/2 cup

    cranberries (fresh or frozen)
    3 cup

    orange (peeled and sectioned)
    1 med

  • Oat Bran Pancakes

    Oat Bran Pancakes

    How to Make Oat Bran Pancakes

    These oat bran pancakes are a classic breakfast with a healthy twist. They are made with oat bran, a whole grain that is rich in protein, antioxidants, and fiber—these nutrients help support a healthy immune system, heart, and gut. The sweet taste of these pancakes comes from zero- calorie Splenda® Granulated Sweetener. Top with fresh berries or any of your other favorite pancake toppings with no added sugars and enjoy!


    10 min prep time


    30 min cook time


    6servings


    2 Pancakes

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, stir together oat bran, flour, Splenda Sweetener, baking powder, baking soda, and salt.

    2. In another bowl, whisk together buttermilk and egg substitute. Pour egg mixture over dry ingredients.; Sstir just until ingredients are blended with no large lumps of flour.

    3. Heat a nonstick griddle or skillet over medium heat.

    4. Pour batter, about ¼ cup at a time, onto hot griddle. Cook pancakes until puffed, browned, and slightly dry around the edges. Flip over and cook other side until golden brown.

    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      2 Pancakes


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      240mg
      5%

    Ingredients

    oat bran
    1 cup

    all-purpose flour
    1/2 cup

    Splenda® Granulated Sweetener
    1/4 cup

    baking powder
    1 tsp

    baking soda
    1/2 tsp

    salt
    1/8 tsp

    low-fat buttermilk
    2 cup

    egg substitute
    1/4 cup

  • Hazelnut Hot Cocoa

    Hazelnut Hot Cocoa

    How to Make Hazelnut Hot Cocoa

    This heavenly hazelnut hot cocoa will both warm you during cold weather and satisfy your sweet tooth! The rich and creamy hazelnut flavor comes from Splenda® Hazelnut Coffee Creamer. Each serving of this calcium- and vitamin D-rich beverage contains 6 grams of protein and no added sugars.
     


    5 min prep time


    10 min cook time


    4servings


    10oz Drink

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan over medium heat, combine milk and Splenda Hazelnut Coffee Creamer.

    2. Whisk in cocoa and instant coffee (or espresso powder) until smooth, and bring to simmer.

    3. Whisk in water and return to simmer.

    4. Divide mixture among serving mugs and top with a sprinkle of cocoa powder and chopped hazelnuts (if desired).

    Beverages
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      10oz Drink


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    milk (nonfat)
    2 cup

    Splenda® Coffee Creamer (Hazelnut)
    1/2 cup

    cocoa powder (Dutch-process)
    1/4 cup

    instant coffee (or espresso powder)
    1/2 tsp

    water
    2 1/2 cup

    hazelnuts (finely chopped, for garnish)
    1 tbsp

  • Dark Chocolate Brownie Bites

    Dark Chocolate Brownie Bites

    How to Make Dark Chocolate Brownie Bites

    Attention chocolate lovers: You must try these dark chocolate brownie bites! Both the batter and chocolate sauce are made with unsweetened cocoa powder and 100% natural Splenda® Stevia Sweetener, giving these brownie bites a rich, delicious flavor. And they are packed with nutrition too! These brownie bites contain avocado and walnuts, which are both heart-healthy fats.

     


    20 min prep time


    35 min cook time


    14servings


    2 Bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees °F. Spray a mini -muffin tin with nonstick cooking spray.

    2. In a food processor, add the avocado and blend until completely smooth. Stop and scrape down the side of the bowl as needed so that no chunks remain.

    3. In a large bowl, mix together avocado puree, eggs, vegetable oil, and 1 tsp vanilla until combined.

    4. In a medium bowl, combine 1/3 cup Splenda® Stevia Sweetener, 1/2 cup and 2 tbsp cocoa powder, almond flour, espresso powder, baking soda, and 1/2 tsp salt. Add dry ingredients mixture to avocado mixture and stir until combined.

    5. In another bowl, mix together water, 1 tbsp Splenda® Stevia Sweetener, 3 tbsp cocoa powder, 1/8 tsp salt, and 1/2 tsp vanilla extract until combined.

    6. Gently fold walnuts and chocolate sauce into the brownie batter.

    7. Scoop about 1 tablespoon of batter into each section of the mini -muffin tin and smooth the top. Bake for 10 to 15 minutes, until set and a toothpick inserted in one of the center brownie bites comes out mostly clean.

    8. Let cool and remove brownie bites from the pan., placing them on a wire rack to cool completely.

    Kid Friendly
    American
    Dessert
    pinterestfacebooktwittermail

    Nutrition facts

    14 Servings



    • Serving Size

      2 Bites


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      190mg
      4%

    Ingredients

    avocado (peeled and pitted)
    1 large

    eggs
    2 large

    vegetable oil
    3 tbsp

    pure vanilla extract (plus 1/2 tsp, divided)
    1 tsp

    Splenda® Stevia Sweetener Jar (plus 1 tbsp)
    1/3 cup

    unsweetened cocoa powder (plus 5 tbsp, divided)
    1/2 cup

    almond flour (blanched, superfine)
    1/2 cup

    espresso (powder)
    1 tsp

    baking soda
    1 tsp

    Kosher Salt (plus 1/8 tsp divided)
    1/2 tsp

    walnuts (finely chopped)
    1/2 cup

    water (for chocolate sauce)
    1/4 cup