The Super Diabetes Site

Blog

  • Nuts about Pizza for Breakfast

    Nuts about Pizza for Breakfast

    How to Make Nuts about Pizza for Breakfast

    Try this super simple breakfast. Both kids and adults will love it and it can be ready to eat in a matter of minutes! If it works better with your budget, switch out the almond butter for peanut butter.


    1serving


    1 “pizza”

    Print Recipe >

    Step-By-Step Instructions:

    1. Split and toast English muffin.
    2. Spread each half with almond butter.
    3. Top with sliced strawberries.
    4. Sprinkle with coconut.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      1 “pizza”


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      0mg

      0%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      10g

    • Potassium
      400mg
      9%

    Ingredients

    whole-wheat English muffins
    1

    almond butter
    1 tbsp

    strawberries (sliced)
    1/2 cup

    unsweetened coconut flakes (shredded)
    1 1/2 tsp

  • Oat Bran Muffins

    Oat Bran Muffins

    How to Make Oat Bran Muffins

    These moist, delicious muffins make a great breakfast or snack. Bring them to a potluck brunch or early-morning tailgate!


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees.
    2. Mix the first four ingredients in a large bowl. Set aside.
    3. Combine milk, egg, and oil. Mix applesauce with mashed banana and blend with liquid ingredients. Add to dry ingredients and mix just until moistened.
    4. Pour into muffin tins that have been sprayed with nonstick cooking spray. Do not use paper liners, as the muffins have a tendency to stick to the paper. Bake for 15-17 minutes.
    5. TIP: The tops of these muffins don’t brown well due to the low sugar content, but they are still moist and full of flavor!
    Low Sodium
    Breakfast and Brunch
    Holidays & Entertaining
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      121

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      4g

    Ingredients

    oat bran
    2 1/4 cup

    firmly packed brown sugar
    1/4 cup

    baking powder
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    milk (fat-free)
    3/4 cup

    egg substitute ((equal to 1 egg))
    1/4 cup

    canola oil
    2 tbsp

    unsweetened applesauce
    1 cup

    medium banana (mashed)
    1

    dried fruit such as raisins, dates, apricots (optional) (optional)
    2 tbsp

  • No-Bake Peanut Butter & Chocolate Bites

    No-Bake Peanut Butter & Chocolate Bites

    How to Make No-Bake Peanut Butter & Chocolate Bites

    Need a healthy snack for your summer road trip? This simple treat is much better for you than any processed snack that you get at a gas station.


    10 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, combine sugar blend and milk over medium heat. Stir well and bring to a boil for 1 1/2 minutes. Stir in peanut butter and vanilla.

    2. Remove from heat and add oats. Stir until oats are evenly coated in the peanut mixture and everything has cooled. Fold in the chocolate chips.

    3. Scoop oat mixture into 1 Tbsp. balls and place on waxed paper. Let cool and refrigerate.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    No Cook
    Holidays & Entertaining
    Dessert
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      64mg
      1%

    Ingredients

    sugar substitute
    1/3 cup

    skim milk
    1/3 cup

    peanut butter
    1/2 cup

    vanilla extract
    1 tsp

    old-fashioned rolled oats
    2 cup

    mini-chocolate chips
    3 tbsp

  • No Mayo Egg Salad

    No Mayo Egg Salad

    How to Make No Mayo Egg Salad

    This egg salad mixture holds up well in the refrigerator. It is delicious served over fresh greens but could also be served on whole wheat crackers or in a whole wheat pita. Try this recipe for fool-proof hard-boiled eggs to get started. 

    This recipe featured in:

     

     

     


    5 min prep time


    4servings


    1/2 cup eggs salad on top of 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash together egg whites, cheese wedges, mustard, horseradish, salt (optional) and ground black pepper using a potato masher or sturdy whisk. You can also use a food processor but take care not to over process the egg salad. Pulse until combined but still slightly chunky.
    2. Serve 1/2 cup egg salad mixture on top of 1 cup arugula. You could also serve with arugula on toasted whole wheat bread for an open-face sandwich.
    3. Crack and peel the hard-boiled eggs. Slice the eggs in half and discard the yolks.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Lunch
    Vegetarian
    Snacks
    Sandwiches
    Salads
    Easy Pantry Recipes
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup eggs salad on top of 1 cup arugula


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      13g

    • Potassium
      270mg
      6%

    Ingredients

    <a href=”https://www.diabetesfoodhub.org/recipes/hard-boiled-egg.html”>hard-boiled eggs</a>
    12

    light creamy swiss cheese wedges
    4

    Dijon Mustard
    1 tbsp

    horseradish
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    4 cup

  • No Noodle Zucchini Lasagna

    No Noodle Zucchini Lasagna

    How to Make No Noodle Zucchini Lasagna

    Author Robyn Webb says, “Zucchini lasagna was the very first lasagna I ever made. Originally, I prepared it with noodles, but now I realize that long strips of zucchini stand in for the noodles beautifully.”


    45 min prep time


    1 hr 25 min cook time


    18servings


    2 × 3-inch square

    Print Recipe >

    Step-By-Step Instructions:

    1. Line two baking sheets with parchment paper and set aside.
    2. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, as you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6-7 minutes, stirring occasionally.
    3. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands, until coarse. Add the tomatoes and basil to the skillet and simmer, uncovered, for 20-25 minutes until thick. Add some of the reserved liquid from the can of tomatoes if the sauce is too thick.
    4. Preheat the oven to 400°F. As the sauce simmers, slice the zucchini lengthwise into 1/8-inch thick slices with a knife or mandolin. Arrange the zucchini on the prepared baking sheet. Sprinkle the zucchini lightly with salt. Bake the zucchini for about 10-12 minutes until lightly browned. Remove the zucchini from the oven. Gently roll up the zucchini slices in a towel to get rid of the excess moisture, or just use paper toweling and blot very well. Be careful to keep the slices intact. Add in the salt, pepper, and crushed red pepper (if using) to the tomato sauce.
    5. In a food processor or blender, process the tofu, parsley, lemon juice, lemon zest, and garlic until smooth. Add to a large bowl and mix in the ricotta cheese, mozzarella cheese, egg, salt, and pepper.
    6. Pour about 1/3 cup of the marinara sauce over the bottom of a 9 × 12 baking pan. Add a layer of zucchini slices, overlapping them slightly. Add 1/3 of the filling mixture over the zucchini, spreading evenly with a spatula. Add about 1/3 of the remaining marinara sauce over the tofu cheese filling. Repeat the layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle the top of the lasagna with the Parmesan or Romano cheese.
    7. Cover loosely with foil and bake for 35 minutes. Remove the cover and bake for 15 minutes more. Remove the lasagna from the oven, let stand at room temperature for 10-15 minutes so lasagna can settle and it will be easier to cut. Cut into squares.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    18 Servings



    • Serving Size

      2 × 3-inch square


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    5 clove

    (28-oz) can good-quality canned tomatoes (preferably packed in its own juice, drained, liquid reserved)
    1

    fresh basil leaves with stems (sliced or whole)
    5

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground red pepper flakes (optional)
    1/4 tsp

    large zucchini
    3

    firm tofu
    16 oz

    fresh parsley (minced)
    1/2 cup

    Juice of 1/2 lemon
    1

    lemon zest
    2 tsp

    garlic (minced)
    1 clove

    ricotta cheese (low-fat)
    1 cup

    mozzarella cheese (shredded part-skim)
    1 cup

    eggs (beaten)
    1

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan or Romano cheese (grated)
    1/4 cup

  • Mushroom and Walnut Meat Loaf

    Mushroom and Walnut Meat Loaf

    How to Make Mushroom and Walnut Meat Loaf

    These retain their shape well because they are baked in individual ramekin dishes and are perfect for portion control.


    25 min prep time


    50-55 min cook time


    4servings


    1 ramekin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside.
    2. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and sun-dried tomatoes and sauté about 8 minutes. Add in the Italian seasoning, salt and pepper and sauté 1 minute.
    3. Add the mushroom mixture to a large bowl, allow to cool for 2 minutes. Add in the egg, breadcrumbs, milk and walnuts. Mix gently. Divide the mixture among all the ramekins, pressing down on the mixture to fit all the ramekins.
    4. Set the ramekins onto a baking sheet and bake in the oven for 30-35 minutes until the top is browned. Run a knife around each ramekin to loosen the loaf
    Fiber Focused
    Lunch
    Holidays & Entertaining
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 ramekin


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      1050mg
      22%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    large onion (chopped)
    1

    mixed mushrooms ((white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped)
    1 lbs

    red bell pepper (diced)
    1/3 cup

    rehydrated sun-dried tomatoes (minced)
    1/3 cup

    Italian seasoning
    1 tsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    eggs (beaten)
    1

    panko bread crumbs
    1 cup

    fat-free milk
    1/2 cup

    walnuts (finely chopped)
    1/2 cup

  • Mushroom Burger

    Mushroom Burger

    How to Make Mushroom Burger

    If you’d like, you can add a slice of reduced-fat Swiss cheese to these burgers. Cheese will add extra calories and fat, but not too many carbs. For a lower carb version, serve the burger in a lettuce wrap instead of a bun.


    5 min prep time


    15 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5 minutes until soft. Place each burger on bun, top with mushrooms. lettuce, and tomato.
    5. This recipe can be made gluten-free by using gluten-free bread and verify all other ingredients are gluten-free.
    Grilling
    Lunch
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      630mg
      13%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat hamburger buns (about 1 1/2 oz. each)
    4

    white (button) mushrooms (sliced)
    8 oz

    romaine lettuce
    4 leaves

    tomato slices
    4

  • Mozzarella, Tomato and Chickpea Salad

    Mozzarella, Tomato and Chickpea Salad

    How to Make Mozzarella, Tomato and Chickpea Salad

    This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.
    2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.
    Veggie Rich
    Fiber Focused
    Dinner
    Salads
    Quick & Easy
    Sides
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      5mg

      2%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    fresh mozzarella balls (drained)
    2 1/2 oz

    cherry tomatoes
    1 cup

    canned chickpeas (no-salt-added)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    baby spinach
    12 oz

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Mojo-Marinated Pork Tenderloin (Pernil)

    Mojo-Marinated Pork Tenderloin (Pernil)

    How to Make Mojo-Marinated Pork Tenderloin (Pernil)

    Author and chef Ronaldo Linares says, “This recipe takes the classic pork shoulder dish (pernil) and makes it healthier while still giving you the amazing Cubano flavor that we love. I have substituted pork tenderloin for pork shoulder in this version of the recipe. I can hear my father’s voice screaming at me, ‘Oye, chico, what are you doing changing the dish?’ I’m not changing the essence of the dish, I’m just modifying it so people can enjoy it in a healthier way.”


    25 min prep time


    15-20 min cook time


    5servings


    1 (4-ounce) piece pork

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Grab your blender to make the mojo marinade. Add oranges, lemons, salt, pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounces mojo and add the rest to a resealable plastic bag.
    3. Remove the silver skin from the pork tenderloin. Add pork tenderloin to the resealable plastic bag with the mojo. Marinate pork for at least 20 minutes in the fridge.
    4. Remove the pork tenderloin from the bag (discarding the marinade in the bag) and pat dry with a paper towel. Preheat an ovenproof sauté pan over medium heat, spray with nonstick cooking spray, and wait 10 seconds for oil to come up to temperature. Brown both sides of pork tenderloin in the pan, then place pan in the oven for 15-20 minutes. Internal temperature of cooked pork should read 145°F.
    5. Remove pork from oven and let it rest for a few minutes so juices redistribute. Drizzle some of the reserved mojo marinade on the pork, and serve.
    Low Carb
    Caribbean
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 (4-ounce) piece pork


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      75mg

      25%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      590mg
      13%

    Ingredients

    navel oranges (peeled and cut in half)
    2

    lemon (peeled)
    2

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    ground cumin
    1/4 tsp

    garlic powder
    1/4 tsp

    distilled vinegar
    2 tbsp

    fresh thyme (leaves removed from stem)
    2 sprig

    pork tenderloin
    20 oz

    Nonstick cooking spray
    1