The Super Diabetes Site

Tag: comfort food

  • Roasted Winter Vegetables

    Roasted Winter Vegetables

    How to Make Roasted Winter Vegetables

    Roasting winter root vegetables caramelizes their natural sugars, producing a complex, toasty, and lightly sweet flavor. This recipe calls for a variety of winter vegetables, but you could use any combination, as long as you end up with about 12 cups total of bite-size pieces. This recipe can easily be cut in half if you’re not cooking for a crowd. For added acidity, you could drizzle lightly with balsamic vinegar just before serving.


    30 min prep time


    1 hr cook time


    14servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. In a large bowl, combine all the ingredients except the parsley and thyme.
    2. Divide the vegetables between 2 large baking sheets, and spread them in a single layer on each sheet. Roast the vegetables for 45 to 60 minutes, turning and stirring them halfway through, until they are tender and lightly browned.
    3. Add the vegetables to a serving bowl, and mix in the parsley and thyme.
    Veggie Rich
    Low Sodium
    Comfort Food
    Vegan
    Vegetarian
    Holidays & Entertaining
    Sides
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    Nutrition facts

    14 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    carrots (peeled and sliced into 1-inch rounds)
    2 cup

    sweet onion (chopped)
    2 cup

    turnips (peeled and cut into 1 1/2-inch cubes)
    2 cup

    parsnips (peeled and sliced into 1-inch thick rounds)
    2 cup

    rutabaga (peeled and cut into 1-inch cubes)
    2 cup

    butternut squash (peeled and cubed)
    2 cup

    garlic (peeled)
    12 clove

    olive oil
    2 tbsp

    salt
    1/2 tsp

    minced fresh thyme
    1 tbsp

    chopped fresh parsley
    1/3 cup

  • Pumpkin-Vanilla Pudding

    Pumpkin-Vanilla Pudding

    How to Make Pumpkin-Vanilla Pudding


    1 hr, 10 min prep time


    7 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a 3-quart saucepan, whisk together the sweetener and the corn starch.
    2. In a small bowl, whisk together the milk and egg yolks. Over medium heat, slowly whisk the egg mixture into the sweetener mixture. Bring to boiling, continuing to whisk the mixture until it thickens, about 3 to 5 minutes.
    3. Add the pumpkin, cinnamon, cloves, ginger, and nutmeg. Mix well and cook on low heat for 3 minutes. Add the vanilla bean seeds and cook 1 minute more.
    4. Remove the saucepan from the stove. Place the pudding in a bowl and cover with plastic wrap. Refrigerate for 1 hour before serving. To serve, spoon the pudding into individual dishes, top each dish with 1/2 Tbsp pecans, and dust with cinnamon. If desired, dollop with whipped topping.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Low Sodium
    Kid Friendly
    Comfort Food
    Dessert
    Foodie
    Holidays & Entertaining
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      170mg
      4%

    Ingredients

    low-calorie sugar substitute
    1/4 cup

    Cornstarch
    2 tbsp

    1% milk
    1 3/4 cup

    eggs
    2

    canned pumpkin
    8 oz

    ground cinnamon
    1 tsp

    ground cloves
    1/4 tsp

    ground ginger
    1/4 tsp

    ground nutmeg
    1/8 tsp

    vanilla bean
    1

    pecans
    1/4 cup

    whipped topping
    1

  • Pizza Dough

    Pizza Dough

    How to Make Pizza Dough

    Chef’s Secret: I use my food processor with steel blade to prepare the dough. The food processor does the kneading. Try to find the white whole-wheat flour, as it is lighter in color, texture, and taste than the traditional red whole-wheat flour. Measure the temperature of the water with your meat thermometer. When working with yeast, water temperature is critical for proper rising. The correct temperature is 110–120ºF.

     


    2 hr and 5 min prep time


    12servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all dry ingredients in the bowl of your food processor. Pulse a few times to blend well.

    2. With the machine running, add 1 cup of water in a slow and steady stream. The dough should form a ball and clean the sides of the food processor. If it seems too dry, add more water, 1 tablespoon at a time. The dough is perfect when it is no longer sticky and feels smooth. If it is too sticky or wet, you can add more flour 1 tablespoon at a time.

    3. Place dough in a large bowl with extra virgin olive oil. Turn dough to completely cover with oil and then cover tightly with plastic wrap and a cloth towel.

    4. Let dough rise in a warm place for at least one hour. A good place to rise is in the oven with the oven off and the oven light on.

    5. After the dough doubles in size, punch it down and let it rise again for as long as possible, at least one hour. I am a huge fan of the longer rise for lighter dough, especially when using whole-wheat flour.

    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        0g

    • Protein
      4g

    • Potassium
      90mg
      2%

    Ingredients

    olive oil
    1 tsp

    water
    1 cup

    salt
    1 tsp

    active dry yeast
    1 packet

    whole wheat flour
    1 1/2 cup

    all-purpose flour
    1 1/2 cup

  • Mojito Sweeties Mash

    Mojito Sweeties Mash

    How to Make Mojito Sweeties Mash

    Mint and lime juice give these mashed sweet potatoes some mojito flair! For a complete, balanced meal, pair with a simple protein, like this Balsamic-Glazed Salmon, and fill the rest of your plate with a non-starchy vegetable.


    10 min prep time


    35 min cook time


    4servings


    About 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Put the whole sweet potatoes in a large saucepan and add enough cold water to cover. Bring the potatoes to a boil over high heat. Reduce the heat to medium-low and simmer until tender, 30–35 minutes. Drain the potatoes and rinse under cold water until they’re easy to handle.
    2. Meanwhile, warm the oil in a small saucepan over high heat until warm, about 1 minute. (Or microwave the oil in a microwavable bowl on high until the oil is warm, about 30 seconds.) Add the mint leaves and crush with the handle of a wooden spoon or a pestle. Set aside.
    3. Peel the sweet potatoes and return them to the saucepan. Add the mint mixture, lime juice, salt, and pepper. Mash the potatoes with a potato masher until smooth and creamy. Transfer the potatoes to a serving bowl, garnish with the mint sprigs, and serve hot.
    Caribbean
    Comfort Food
    Vegan
    Vegetarian
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      About 1/2 cup


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      157mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      2g

    Ingredients

    olive oil
    1 tbsp

    chopped fresh mint
    2 tbsp

    lime juice
    2 tbsp

    salt
    1/4 tsp

    sweet potatoes (unpeeled)
    2 large (about 1 1/2 lbs)

    black pepper
    1/4 tsp

  • Meat Lover’s Breakfast Cups

    Meat Lover’s Breakfast Cups

    How to Make Meat Lover’s Breakfast Cups

    This low-carb breakfast made with turkey sausage and turkey bacon makes for a meaty breakfast without all the saturated fat. Freeze the individual cups after they’re prepared for a grab-and-go breakfast that can be reheated at home or in the office!


    15 to 19 min cook time


    6servings


    1 “muffin”

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

    2. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

    3. In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

    4. Bake 15 to 18 minutes, or until the eggs are set. Serve immediately, or freeze for later.

    Low Carb
    Kid Friendly
    Comfort Food
    American
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 “muffin”


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      217mg
      5%

    Ingredients

    Monterey jack cheese
    2 tbsp

    turkey bacon
    2 slice

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    egg substitute
    1 cup

    light sour cream
    1 tbsp

    precooked turkey breakfast sausage patties ( thawed and diced)
    2 whole

    garlic (minced)
    1 clove

    onion(s) (finely chopped)
    2 tbsp

    canola oil
    1 tsp

    frozen hash browns (thawed)
    1 1/4 cup

  • Maple Apples

    Maple Apples

    How to Make Maple Apples

    Sautéing apples caramelizes their natural sugars creating a rich, sweet flavor. These apples are tossed in a low sugar syrup made from apple cider and sugar-free maple syrup for a delicious, diabetes-friendly dessert. Or, serve over plain Greek yogurt for a sweet but filling breakfast.


    7 min prep time


    14 min cook time


    4servings


    1/2 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Toss the apple slices with the lemon juice.
    2. In a large skillet, heat the oil over medium heat. Add the apples and sauté for 3 minutes. Reduce the heat to low, cover, and simmer for about 6 to 7 minutes, stirring occasionally. Remove the apples from the pan and set aside.
    3. In the same skillet add all the remaining ingredients except the almonds. Bring to a boil and cook over medium-high heat until syrupy, scraping up any bits of apple remaining in the pan. Add back the apples and sprinkle with the sliced almonds.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
    Vegetarian
    Snacks
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      1g

    Ingredients

    Granny Smith or other tart apple (unpeeled and sliced into 1/2-inch wedges)
    2

    lemon juice
    1 tbsp

    canola oil
    1 tsp

    apple cider
    1/4 cup

    sugar-free maple-type syrup
    1 tbsp

    ground cloves
    1/4 tsp

    ground cinnamon
    1/4 tsp

    slivered almonds (toasted)
    1 tbsp

  • Holiday Pumpkin Pie With Maple-Ginger Crust

    Holiday Pumpkin Pie With Maple-Ginger Crust

    How to Make Holiday Pumpkin Pie With Maple-Ginger Crust

    Pumpkin pie is typically lower in sugar and fat than the other holiday favorite, pecan pie. Plus it gets a nutritional boost from pumpkin puree which is rich in vitamin A. For this diabetes-friendly version, we reduce the sugar by using a Splenda sugar blend in the filling. The low-fat crust is seasoned with a hint of crystallized ginger and maple syrup for an extra-special flavor boost.


    15 min prep time


    55 min cook time


    8servings


    1/8 of pie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF.
    2. Make the crust: in a bowl, combine the graham-cracker crumbs, maple syrup, oil, egg white, crystallized ginger, and 1/2 tsp of the ground ginger. Press into a 9-inch, nonstick pie pan, to form an even crust. Set aside.
    3. In a small bowl, mix together the Splenda, cinnamon, the other 1/2 tsp of ground ginger, cloves, and salt.
    4. In another bowl, beat the eggs and vanilla together. Add in the Splenda mixture and stir to combine.
    5. Add in the pumpkin and stir until the mixture is well blended. Dissolve the corn starch in about 2 to 3 Tbsp. of the evaporated milk. Add the corn starch mixture and the remaining evaporated milk to the pumpkin mixture, and mix until smooth. The mixture will be thin.
    6. Pour the pumpkin pie filling into the prepared crust. Place the pie on a baking sheet. Bake for 15 minutes at 425°F. Lower the heat to 350°F, and bake an additional 40 minutes, or until the filling is set when a knife inserted comes out clean.
    7. Remove the pie from the oven, and let cool for 2 hours before serving. Cut into 8 wedges. Top each slice with 1 tbsp whipped topping right before serving.
    Low Sodium
    Kid Friendly
    Comfort Food
    Holidays & Entertaining
    Foodie
    Dessert
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of pie


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        11g

    • Protein
      2g

    Ingredients

    graham cracker crumbs (about 24 cracker squares)
    1 1/2 cup

    maple syrup
    3 tbsp

    canola oil
    1 tsp

    egg white (lightly beaten)
    1

    finely minced crystallized ginger
    1 tsp

    ground ginger (divided use)
    1 tsp

    low calorie sugar substitute
    1/2 cup

    ground cinnamon
    2 tsp

    ground cloves
    1/4 tsp

    salt
    1/4 tsp

    eggs
    2

    vanilla extract
    1 tsp

    pumpkin puree (not pumpkin pie filling)
    1 (15-oz) can

    Cornstarch
    1 tsp

    evaporated skim milk
    1 (12-oz) can

    light whipped topping
    1/2 cup

  • Herbed Bread Stuffing

    Herbed Bread Stuffing

    How to Make Herbed Bread Stuffing

    This thanksgiving classic gets a healthier makeover with a few small adjustments. First, we use heart-healthy extra virgin olive oil instead of butter, and stick with just 2 tablespoons. Low-sodium chicken or vegetable stock and salt-free poultry seasoning keep the sodium down, and fresh herbs add a nice punch of flavor. Finally, to build your diabetes-friendly Thanksgiving plate, be sure to watch your portion sizes! To make things easier, you can prepare everything a day in advance, and bake just before serving.


    15 min prep time


    40 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olive oil in large sauté pan. Add celery and onion and sauté until softened, approximately 3-5 minutes. Add apple and poultry seasoning. Toss well. Add stock and simmer 2-3 minutes. Add bread cubes and fresh herbs and toss well. Set aside to cool before stuffing poultry or pork.
    2. Place in an ovenproof casserole. Bake for 30 minutes. If you want crispy stuffing, bake uncovered. For softer stuffing, cover with foil.
    Comfort Food
    Kid Friendly
    Vegetarian
    Dinner
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      215mg
      5%

    Ingredients

    olive oil
    2 tbsp

    celery (sliced)
    2 stalks

    onion (diced)
    1 med

    apple (diced)
    1 large

    salt-free poultry seasoning
    1-2 tsp

    low-sodium chicken or vegetable stock
    4 cups

    unseasoned stuffing cubes
    1 package

    chopped fresh herbs, such as parsley, thyme, sage, or chives
    1/2 cup

  • Garden Veggie and White Bean Chili

    Garden Veggie and White Bean Chili

    How to Make Garden Veggie and White Bean Chili


    20 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a stockpot, heat the oil over medium-high heat. Add the onions and sauté for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and sauté for 5 minutes.
    2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and sauté for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
    3. Remove the pan from the heat, and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    One Pot
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      645mg
      14%

    Ingredients

    canned green chiles
    4 oz

    navy or great northern beans (drained and rinsed)
    30 oz

    cayenne pepper
    1/4 tsp

    ground cloves
    1/8 tsp

    ground coriander
    1 tsp

    chili powder
    1 tsp

    dried oregano
    1 1/2 tsp

    ground cumin
    2 tsp

    garlic (minced)
    2 clove

    head cauliflower (coarsely chopped)
    2/3 cup

    zucchini (diced)
    2/3 cup

    carrot(s) (diced)
    1 cup

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    low-fat, reduced-sodium chicken or vegetable broth (Canned Food)
    3 cup

  • Dijon and Horseradish Deviled Eggs

    Dijon and Horseradish Deviled Eggs

    How to Make Dijon and Horseradish Deviled Eggs

    Deviled eggs are a great low carb snack or appetizer. And, perfect for Easter time if you have a lot of leftover dyed eggs! This traditional take features zesty dijon mustard and horseradish for extra flavor without a lot of added salt. We subbed most of the mayonnaise for plain yogurt for a lighter filling.


    10 min prep time


    7 min cook time


    6servings


    2 halves

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare the eggs: Add the eggs to a saucepan that is large enough so they are not crowded. Add water to cover about 1 inch over the eggs. Cover the pot and bring to a boil. Once the water comes to a boil, about 6 to 7 minutes, remove the pot from the heat and set it on an unused burner. Add the vinegar to the water (to help in peeling the eggs). Let the eggs stand in the hot water for 20 to 30 minutes.
    2. Prepare a large bowl of ice water. Using a slotted spoon, transfer the eggs to the ice water bath, letting them cool for 15 to 20 minutes. Gently remove each egg from the ice water, and gently tap its shell until it is cracked all over (but do not peel). Add the cracked eggs back to the ice water bath (prepare a new ice bath if necessary) for 10 minutes. Remove the eggs from the ice water, and gently roll them between your palms. The shells should slip off easily. Discard the shells.
    3. Halve each egg and remove the yolks. Discard one yolk and add the remaining five to a bowl. Set the egg whites on a platter, with the cut sides up.
    4. Mash the yolks with the yogurt, mayonnaise, chives, mustard, horseradish, turmeric, salt, and pepper. Spoon or pipe the egg yolk mixture back into the egg whites. Sprinkle lightly with paprika.
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Vegetarian
    Appetizers
    Foodie
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 halves


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      110mg
      2%

    Ingredients

    eggs
    6

    white vinegar
    1 tbsp

    plain yogurt (nonfat)
    6 tbsp

    light mayonnaise
    1 tbsp

    fresh chives (minced)
    1 tbsp

    Dijon Mustard
    2 tsp

    horseradish
    1/2 tsp

    turmeric
    1/4 tsp

    paprika
    1 pinch