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  • Homemade Fruit-Sweetened Granola

    Homemade Fruit-Sweetened Granola

    How to Make Homemade Fruit-Sweetened Granola

    Despite its “health-halo,” store-bought granola is often loaded with fat and added sugars. This super simple recipe gets its sweetness from applesauce and has no added fat. Perfect for topping yogurt, coating baked chicken, or adding a crumb topping to a fruit-based dessert. Make a big batch for meal prepping and store in a sealed jar for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    35 min cook time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300°F. Line a baking sheet with unbleached parchment paper.
    2. In a medium bowl, stir together all ingredients. Spread in an even layer on the baking sheet.
    3. Bake in the oven until toasted, about 35 minutes. No stirring required. Cool on the tray on a cooling rack. Serve or store in a sealed jar or container for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Breakfast and Brunch
    Foodie
    Quick & Easy
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    old-fashioned rolled oats
    1 1/2 cup

    slivered almonds
    1/2 cup

    ground cinnamon
    1 tsp

    unsweetened applesauce
    1/2 cup

    vanilla extract
    1/2 tsp

  • Fruit-Sweetened BBQ Sauce

    Fruit-Sweetened BBQ Sauce

    How to Make Fruit-Sweetened BBQ Sauce

    Most store-bought barbecue sauces are loaded with added sugars. This quick and easy homemade sauce gets it sweetness from applesauce instead! This recipe is for a small batch, but you could easily double, triple or even quadruple it. Store leftovers in a sealed jar in the fridge for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    4servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together all ingredients. Serve, or store in a sealed jar in the refrigerator for up to 1 week.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Grilling
    No Cook
    One Pot
    Quick & Easy
    Sauces
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      60mg
      1%

    Ingredients

    no-sugar-added ketchup
    1/4 cup

    unsweetened applesauce
    3 tbsp

    Apple Cider Vinegar
    1 tsp

    black pepper
    1/2 tsp

    smoked paprika
    1/2 tsp

  • Instant Pot Cajun Chicken and Andouille Rice

    Instant Pot Cajun Chicken and Andouille Rice

    How to Make Instant Pot Cajun Chicken and Andouille Rice


    30 min prep time


    45 min cook time


    12servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil, tilt the pot to coat bottom lightly. Add the sausage to the pot and cook for 6-7 minutes or until beginning to richly brown on edges, stirring occasionally. (Note: brown bits will build up on the bottom of pot at this point.) Add the garlic and cook 30 seconds, stirring constantly. Add the remaining ingredients, except the salt. Press ingredients down with back of spoon to make sure the rice is covered with water.
    2. Seal the lid, close the valve, press the Cancel button, and reset to Manual/Pressure Cook for 20 minutes.
    3. Use a natural pressure release for 10 minutes, followed by a quick pressure release. When the valve drops, carefully remove the lid. Stir in the salt. Turn off the pressure cooker and let stand 10-15 minutes to thicken slightly and absorb flavors.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Slow Cooker
    One Pot
    Main Dish
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      16g

    • Potassium
      510mg
      11%

    Ingredients

    canola oil
    1 tbsp

    Cajun-style andouille sausage, fully cooked (sliced into coins)
    12 oz

    garlic (minced)
    6 clove

    green bell pepper (seeded and coarsely chopped)
    3

    red bell pepper (seeded and coarsely chopped)
    1

    onion(s) (chopped)
    1 cup

    boneless skinless chicken thighs (cut into 1-inch pieces)
    1 lbs

    brown rice
    1 3/4 cup

    quinoa
    3/4 cup

    quartered artichoke hearts (drained)
    1 (14-oz) can

    dried thyme
    1 tbsp

    bay leaves
    3

    smoked paprika
    1 1/2 tsp

    black pepper
    1/2 tsp

    water
    3 cup

    salt
    1/2 tsp

  • Turkey Meatballs Arrabbiata

    Turkey Meatballs Arrabbiata

    How to Make Turkey Meatballs Arrabbiata

    These super simple meatballs get a boost of flavor from jarred marinara sauce and pesto. You can serve them on a bed of zucchini noodles (“zoodles”) or whole wheat spaghetti. Or, go noodle-free and enjoy them with a leafy green salad on the side.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    20 min cook time


    4servings


    3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Line a 9-by-13-inch baking pan with parchment paper.
    2. In a medium bowl, stir together 3 Tbsp of the arrabbiata sauce, the pesto, and egg until combined. Add the turkey, oats, and Parmesan cheese and mix by hand until combined.
    3. Roll by hand into 12 loosely formed meatballs, about 3 Tbsp of mixture for
      each, and place on the baking pan. (Hint: Divide the meatball mixture into four equal-size portions, then make three meatballs from each portion.) Bake for 15 minutes—no
      need to flip the meatballs.
    4. Using a clean spoon, top each meatball with the remaining sauce, about 2 tsp per meatball. Bake until the sauce is hot and the meatballs are well done (with an internal
      temperature of at least 165° F), about 5 minutes more. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatballs


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0.1g

    • Cholesterol
      105mg

      35%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      330mg
      7%

    Ingredients

    arrabbiata or marinara sauce (divided use)
    3/4 cup

    jarred pesto sauce
    2 tbsp

    large egg
    1

    lean ground turkey
    10 oz

    old-fashioned oats
    3/4 cup

    grated Parmesan cheese
    1/4 cup

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves

  • Instant Pot Chia Berry Crepes

    Instant Pot Chia Berry Crepes

    How to Make Instant Pot Chia Berry Crepes

    Chia seeds are a diabetes superfood—they’re loaded with fiber, omega-3 fatty acids, and antioxidants. They also form a gel when added to liquids, so they can help thicken sauces, dressings, and jellies. In this recipes, chia seeds are combined with frozen berries to create a jam-like fruit filling with very little added sugar.

    You can make your own crepes or look for premade crepes in the produce section of your grocery store for a super easy sweet treat. Or you could use the chia-berry jam to top toast, waffles, or oatmeal for breakfast.

    Find this recipe and more in The Instant Pot Diabetes Cookbook.

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    5 min cook time


    4servings


    1 crepe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the berries, 1/2 cup of the water, and the chia seeds in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 1 minute.
    2. Use a quick pressure release. When the valve drops, carefully remove the lid.
    3. In a small bowl, stir together the remaining 1 Tbsp of water and the cornstarch. Stir until the cornstarch is dissolved.
    4. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Stir the cornstarch mixture into the berries. Bring to a boil and boil for 1 minute, or until thickened slightly.
    5. Turn off the heat. Stir in 2 Tbsp of the powdered sugar and the almond extract. Place the berry mixture in a medium bowl and let stand for 15 minutes to cool slightly.
    6. Spoon equal amounts of the berry mixture down the center of each crepe (about 1/3 cup per crepe). Fold the ends over to overlap slightly. Spoon the remaining 1 Tbsp of powdered sugar into a fine mesh sieve and sprinkle evenly over each crepe. Top each crepe with 1/4 cup yogurt and serve immediately.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 crepe


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g

    • Protein
      8g

    • Potassium
      190mg
      4%

    Ingredients

    frozen blueberries
    1 cup

    frozen raspberries
    1 cup

    water (divided use)
    1/2 cup plus 1 tbsp

    chia seeds
    2 tsp

    Cornstarch
    2 tsp

    powdered sugar (divided use)
    3 tbsp

    almond extract
    1/8 tsp

    premade crepes
    4

    plain 2% Greek yogurt
    1 cup

  • Herbed Soft Scrambled Eggs on Toast

    Herbed Soft Scrambled Eggs on Toast

    How to Make Herbed Soft Scrambled Eggs on Toast

    Fresh herbs turn ordinary scrambled eggs into something special! Use whatever herbs you have on hand, or try any of these dynamic duos: parsley and mint, dill and chives, parsley and tarragon, or mint and basil. 

    For the fluffiest scrambled eggs, try gently folding rather than continuously stirring them. All you’ll do is slowly scrape up beaten eggs as they cook using a flexible silicone spatula, one row at a time, while folding (gently flopping!) the cooked egg portion on top of the runnier portion. Continue just until there’s no more runniness.
     


    7 min prep time


    5 min cook time


    2servings


    1 topped toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread in a toaster or toaster oven to desired doneness.
    2. While the bread is toasting, prepare the eggs: fully heat the oil in a medium stick-resistant skillet over medium-low heat. Pour the eggs into the hot skillet and cook while gently stirring (or folding) the mixture until the eggs are no longer runny, yet are still moist, about 1 1/2–2 minutes. Remove the skillet from the heat, sprinkle with the salt, and gently stir (or fold) in the herbs.
    3. Transfer the toasts to plates. Top each toast with half the herbed eggs. If desired, sprinkle with freshly ground black pepper to taste. Serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 topped toast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g

    • Protein
      11g

    • Potassium
      190mg
      4%

    Ingredients

    sprouted whole-grain or whole-wheat bread
    2 slices

    olive oil
    1 tsp

    eggs
    2

    salt
    1/8 tsp

    loosely packed chopped fresh herbs
    1/4 cup

  • Thanksgiving Winter Salad with Champagne Vinaigrette

    Thanksgiving Winter Salad with Champagne Vinaigrette

    How to Make Thanksgiving Winter Salad with Champagne Vinaigrette

    Brighten up your holiday feast with this colorful salad! Blue cheese, pomegranates, and hazelnuts add interesting flavor and crunch to this seasonal salad, making it deliciously easy to add more vegetables to your holiday plate.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 6 servings and can be found here.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the champagne vinegar, lemon juice, honey, salt, pepper, chives, and oil until well combine. Or, add ingredients to a jar with a tight fitting lid and shake until combined.
    2. In a large serving bowl, combine the salad greens, blue cheese, pomegranate seeds, and hazelnuts. Toss with the dressing just before serving, or serve with dressing on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Dinner
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    champagne vinegar
    3 tbsp

    lemon juice
    2 tbsp

    honey
    1 1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh minced chives
    3 tsp

    walnut or olive oil
    1/3 cup

    salad greens
    10 cup

    crumbled blue cheese
    3 tbsp plus 1 tsp

    pomegranate seeds
    1/3 cup

    chopped hazelnuts
    2 tbsp

  • Thanksgiving Green Beans with Cranberries and Hazelnuts

    Thanksgiving Green Beans with Cranberries and Hazelnuts

    How to Make Thanksgiving Green Beans with Cranberries and Hazelnuts

    Brighten up a side of green beans with tart cranberries, fresh lemon zest, and crunchy hazelnuts! This simple side dish feels gourmet but is super easy to prepare. It also makes a nice, light addition to your Thanksgiving table instead of the traditional, heavy green bean casserole. If you can’t find hazelnuts, sliced almonds, walnuts, or pecans work just as well.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 16 servings and can be found here.


    10 min prep time


    3 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the oil, nuts, cranberries, salt and pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
    2. Fill a large pot 2/3 full of water and bring to boiling. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl or platter.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      85mg
      2%

    Ingredients

    fresh green beans (trimmed)
    1 1/4 lbs

    olive oil
    2 tsp

    chopped hazelnuts
    2 1/2 tbsp

    dried cranberries
    2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    zest of 1 lemon
    1

  • Pecan-Crusted Chicken Breast

    Pecan-Crusted Chicken Breast

    How to Make Pecan-Crusted Chicken Breast

    This chicken dish takes just 8 minutes of prep time, 20 minutes in the oven, and voila! The result is actually impressive enough to serve for a special occasion but comforting enough to pair with your comfy clothes. You’ll enjoy the homestyle crunchiness from the pecans along with a hint of natural sweetness and spiciness. Serve it with a harvest salad and sweet potato fries.

     


    8 min prep time


    20 min cook time


    4servings


    1 breast (about 5 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Prep a large rimmed baking sheet. For easier cleanup and less sticking, line with parchment paper (optional).

    2. Place the pecans in a food processor. Pulse until they look like breadcrumbs. Transfer to a rimmed plate.

    3. Place the chicken on the baking sheet. In a small bowl, stir together the applesauce and mustard. Spoon the applesauce-mustard mixture on top of each breast, spreading it evenly with the back of the spoon. 

    4. Firmly press the applesauce-mustard side of each chicken breast into the pecans. Place the chicken back on the baking sheet, pecan-crusted side up. 

    5. Sprinkle any remaining pecans on the chicken; press to adhere. Sprinkle with salt.

    6. Bake for about 20 minutes, or until the chicken reaches an internal temperature of 165° F. Divide among four dinner plates and serve.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    American
    Easy Pantry Recipes
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 breast (about 5 oz)


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      632mg
      13%

    Ingredients

    pecan pieces
    1/2 cup

    boneless, skinless chicken breasts
    4 (6-oz) breasts

    unsweetened applesauce
    3 tbsp

    spicy brown mustard
    1 tbsp

    sea salt
    1/4 tsp