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  • Quick Broccoli Slaw

    Quick Broccoli Slaw

    How to Make Quick Broccoli Slaw

    This crunch side dish is a twist on traditional tangy-sweet broccoli salad, but with no added sugar.


    10 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together the broccoli slaw, raisins, and turkey bacon.
    2. In a small bowl, whisk together the mayonnaise, yogurt, and vinegar. Pour the dressing over the salad and toss to coat.
    Low Carb
    Low Sodium
    Veggie Rich
    Salads
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      300mg
      6%

    Ingredients

    broccoli slaw
    1 (12-oz) bag

    raisins
    1/4 cup

    cooked turkey bacon (chopped)
    6 slice

    light mayonnaise
    1/4 cup

    fat-free plain yogurt
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

  • Pumpkin Seed Cluster Snack Mix

    Pumpkin Seed Cluster Snack Mix

    How to Make Pumpkin Seed Cluster Snack Mix

    Tired of traditional trail mix? Get creative in the kitchen and try this seasonal snack mix instead!


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large nonstick skillet over medium-high heat until hot. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.
    2. Combine the pumpkin seed mixture with the remaining ingredients.
    Fiber Focused
    Kid Friendly
    Foodie
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%

    • Protein
      3g

    Ingredients

    salted pumpkin seeds (in shell)
    1/2 cup

    unsalted peanuts
    1/4 cup

    high-fiber cluster cereal (about 4 ounces)
    2 cup

    golden raisins, or dried cranberries
    1/4 cup

    mini chocolate chips
    2 tbsp

  • Pumpkin Risotto (Risotto Di Zucca)

    Pumpkin Risotto (Risotto Di Zucca)

    How to Make Pumpkin Risotto (Risotto Di Zucca)

    The traditional butter and cream in this recipe have been replaced with olive oil and yogurt. With pumpkin, the risotto achieves a creamy consistency without the extra fat.


    5 min prep time


    25 min cook time


    10servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a heavy-bottomed saucepan, warm the oil over medium heat. When the oil is hot, add the onion and sauté until tender, about 3-5 minutes, but do not let the onion brown.
    2. Add the rice and the pumpkin, and stir. Add the wine. Stir and cook until the wine evaporates.
    3. Add just enough stock to cover the rice. Mix slowly, making sure the rice does not stick to the bottom of the pan. Once the stock is nearly absorbed, add more stock to cover. Repeat this process until the rice has absorbed all the broth, about 18-19 minutes. The rice should be cooked through with a slightly chewy texture.
    4. Remove risotto from heat. Add the parmigiano-reggiano and yogurt. Mix vigorously until the risotto is well blended and has a creamy texture.
    5. Serve immediately.
    Italian
    Holidays & Entertaining
    Sides
    Vegetarian
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      420mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    3 tbsp

    small yellow onion (minced)
    1

    Arborio or carnaroli rice
    2 cup

    fresh pumpkin (finely chopped)
    1 1/4 lbs

    white wine
    1 cup

    vegetable stock
    6 cup

    parmigiano-reggiano cheese (grated)
    4 oz

    yogurt (low-fat)
    2 tbsp

  • Pumpkin Quiche with Quinoa Crust

    Pumpkin Quiche with Quinoa Crust

    How to Make Pumpkin Quiche with Quinoa Crust

    This hearty breakfast is a perfect fall treat. The quinoa “crust” is delicious and crunchy, but cuts the carbs substantially. Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.


    1 hr prep time


    1 hr cook time


    8servings


    1 piece (1/8 of quiche)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.

    2. To prepare the crust, mix together the cooked quinoa, cream cheese, and egg white in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.

    3. Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.

    4. In a large bowl, whisk together the remaining ingredients to create the quiche filling. Whisk until well blended and frothy.

    5. Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.

    Heart Healthy
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece (1/8 of quiche)


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      50mg

      17%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      140mg
      3%

    Ingredients

    nonstick cooking spray
    1

    cooked quinoa
    2 cup

    cream cheese (reduced-fat, softened)
    1 tbsp

    egg whites
    1 whole

    1% milk
    1 cup

    large eggs
    2

    fresh thyme (chopped)
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    canned pumpkin purée
    1 cup

  • Pumpkin Pudding Parfait with Gingersnaps

    Pumpkin Pudding Parfait with Gingersnaps

    How to Make Pumpkin Pudding Parfait with Gingersnaps

    This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    7servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium mixing bowl, whisk together the pudding mix and milk for 2 minutes. Let sit for 5 minutes.
    2. Fold in the pumpkin, cinnamon, and nutmeg. Fold in 1/2 cup of the yogurt and refrigerate for 10 minutes.
    3. Scoop 1/2 cup pudding mixture into each parfait glass. Top each with 1 heaping tablespoon of the remaining yogurt and 1 crumbled gingersnap cookie. Repeat procedure for the remaining 6 parfaits.
    Kid Friendly
    Comfort Food
    No Cook
    Quick & Easy
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g

    • Protein
      6g

    • Potassium
      240mg
      5%

    Ingredients

    fat-free, sugar-free instant cheesecake pudding mix
    1 (1-oz) package

    skim milk
    1 2/3 cup

    canned pure pumpkin
    1 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    fat-free vanilla Greek yogurt (divided)
    1 cup

    gingersnap cookies (crumbled)
    7

  • Pumpkin Pie Smoothie

    Pumpkin Pie Smoothie

    How to Make Pumpkin Pie Smoothie

    This pumpkin smoothie makes a unique yet tasty treat for the holiday season.


    5 min prep time


    1serving


    1 smoothie

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine pumpkin puree, Greek yogurt, protein powder, 1 Tbsp. ground flax seed, almond milk, pumpkin pie spice and ice in a blender. Blend until smooth.
    2. Pour smoothie into a glass, top with whipped topping and sprinkle with 1/4 Tsp. ground flax seed.
    Fiber Focused
    Snacks
    Quick & Easy
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
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    Nutrition facts

    1 Serving



    • Serving Size

      1 smoothie


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      55mg

      18%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        18g

    • Protein
      29g

    • Potassium
      535mg
      11%

    Ingredients

    protein powder (scoop, no carb, vanilla flavored )
    1

    ground flax seed
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1/3 cup

    pumpkin puree
    1/2 cup

    vanilla almond milk
    1/2 cup

    pumpkin pie spice
    1/4 tsp

    ice
    1/4 cup

    whipped topping (fat-free)
    2 tbsp

    ground flax seed
    1/4 tsp

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Pumpkin Apple Bars

    Pumpkin Apple Bars

    How to Make Pumpkin Apple Bars

    Freeze these bars in individual snack-size bags and grab one on your way to the gym to have after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling, which has extra sugar added to it.


    10 min prep time


    25 min cook time


    12servings


    1 bar (2 x 2-inch)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8×8-inch baking pan with cooking spray.

    2. In a medium bowl, whisk together the egg, egg whites, vanilla, brown sugar substitute, pumpkin, applesauce, and grated apple.

    3. In another medium bowl, mix together the oats, almond flour, protein powder, cinnamon, and baking powder.

    4. Add the wet ingredients to the dry ingredients and mix until blended.

    5. Pour into a prepared baking dish and bake for 25 minutes.

    6. Let cool before cutting and serving. 

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Foodie
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 bar (2 x 2-inch)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      65mg
      1%

    Ingredients

    nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    3 tbsp

    canned pumpkin
    1/3 cup

    unsweetened applesauce
    1/4 cup

    apple (peeled and grated)
    1 whole

    old-fashioned rolled oats
    1/2 cup

    almond flour
    1/4 cup

    reduced-carb vanilla protein powder
    1 scoop

    ground cinnamon
    1 tsp

    baking powder
    1/2 tsp

  • Power Lunch Salad

    Power Lunch Salad

    How to Make Power Lunch Salad

    This salad makes a nutritious and flavor-packed lunch that you are bound to love. It’s a great example of how a salad can be a meal when you include vegetables, protein and healthy carbs.


    10 min prep time


    4servings


    about 3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together everything but the balsamic vinegar and olive oil.
    2. In a small bowl, whisk together the balsamic vinegar and olive oil. Pour over salad and toss to coat.
    Veggie Rich
    Lunch
    Dinner
    Salads
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 cups


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      530mg
      11%

    Ingredients

    baby spinach or mixed salad greens
    12 cups

    sliced almonds
    1/4 cup

    dry-roasted, unsalted pepitas
    1/3 cup

    dried cranberries
    1/2 cup

    small apples (cored and diced)
    2

    reduced-fat crumbled feta cheese
    1/3 cup

    reduced-sodium deli turkey breast (sliced into 1/2 inch strips)
    7 oz

    balsamic vinegar
    1/3 cup

    olive oil
    1 1/2 tbsp

  • Power Snack Mix

    Power Snack Mix

    How to Make Power Snack Mix

    Dried fruit is high in carbs so using a little bit, like in this recipe, can be a good way to add a sweet and fruity taste without too many carbs. This snack mix can appeal to both kids and adults!


    5 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients. 

    2. Portion into 1/3 cup servings.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Vegetarian
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      123mg
      3%

    Ingredients

    multigrain cereal O’s
    1 cup

    mini-chocolate chips
    3 tbsp

    almonds
    3/4 cup

    dried cherries
    1/3 cup