The Super Diabetes Site

Tag: comfort food

  • Gluten-Free Parmesan Biscuits

    Gluten-Free Parmesan Biscuits

    How to Make Gluten-Free Parmesan Biscuits

    These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. They go great with a nice bowl of healthy soup.


    10 min prep time


    12 min cook time


    12servings


    1 biscuit

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. In a medium bowl, mix together baking mix and margarine. Use a fork and hands to mix into course crumbs.

    3. Add milk to mixture and stir with a fork. Add Parmesan cheese and incorporate into mixture.

    4. Drop about 1 Tbsp. at a time of dough mixture on baking sheet for each biscuit. Bake for 12 minutes or until golden brown on top.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 biscuit


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      12mg
      <1%

    Ingredients

    baking mix (gluten-free, such as Pamela’s)
    1 cup

    margarine (trans-fat-free)
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    skim milk
    1/3 cup

  • Gluten-Free Chocolate Mug Cake

    Gluten-Free Chocolate Mug Cake

    How to Make Gluten-Free Chocolate Mug Cake

    This quick, easy, and chocolate-y dessert is not only gluten-free, but it’s packed with healthy fiber that can help keep blood glucose levels on track. The addition of fruit boosts the nutrition profile even further, making this a great diabetes-friendly dessert option. Best of all, this chocolate mug cake with fruit is portion-controlled! By making just one serving at a time, you make it much easier to prevent over-indulging.

    Chef’s Tip: No raspberries? No problem! Substitute strawberries or another seasonal fruit


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mug, mix together flour, oats, cocoa powder, baking powder, salt and Truvia. Add in milk, oil, water and vanilla. Stir to mix well.
    2. Microwave for 1 minute to 1 minute 30 seconds. Serve with fresh raspberries.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    gluten-free flour
    1 tbsp

    old-fashioned rolled oats (gluten-free)
    1 tbsp

    unsweetened cocoa powder
    1 tbsp

    baking powder
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    Truvia or other sugar substitute
    4 packet

    skim milk (fat-free)
    2 1/2 tbsp

    olive oil
    1 1/2 tsp

    water
    1 tbsp

    vanilla extract
    1/8 tsp

    raspberries
    1/2 cup

  • Gluten-Free Blueberry Corn Muffins

    Gluten-Free Blueberry Corn Muffins

    How to Make Gluten-Free Blueberry Corn Muffins

    A great gluten-free option, these muffins are packed with flavor and make a great on-the-go breakfast.


    20 min prep time


    22servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. *Many regular cornbread mixes contain flour and are not gluten-free. If you are following a gluten-free diet, make sure that your cornbread mix is gluten-free.
    2. Preheat oven to 375 degrees. Line muffin tins with 22 muffin papers and spray with cooking spray.
    3. In a large bowl combine cornbread mix, buttermilk, oil, egg, egg whites, lemon juice and 1/4 cup of Splenda Sugar Blend. Mix with an electric mixer on low speed until blended. Mix on high for 30 seconds.
    4. Gently fold blueberries into muffin batter.
    5. Spoon about 1/4 cup batter or less into each muffin cup. Sprinkle 1 Tbsp. Splenda Sugar Blend on top of muffins (evenly divided).
    6. Bake for 22 minutes or lightly browned on top. Cool on a wire rack.
    Comfort Food
    Kid Friendly
    Breakfast and Brunch
    Gluten-Free
    Foodie
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    Nutrition facts

    22 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      10mg

      3%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    nonstick cooking spray
    1

    gluten-free cornbread mix (20-ounce (Bob’s Red Mill used))
    1 package

    low-fat buttermilk (low-fat)
    1 3/4 cup

    canola oil
    1/4 cup

    eggs
    1

    egg whites
    2

    lemon (juiced)
    1/2

    low calorie sugar substitute (plus 1 Tbsp. (divided))
    1/4 cup

    vanilla extract
    1/2 tsp

    blueberries
    1 1/2 cup

  • Gluten-Free Banana Bread

    Gluten-Free Banana Bread

    How to Make Gluten-Free Banana Bread

    This Gluten-Free Banana Bread can make a nice Valentine treat and it’s gluten-free! Instead of one large loaf, you could make this in four mini loaf pans for smaller breads that could be wrapped up and given as Valentine gifts.


    15 min prep time


    35 min cook time


    16servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Spray a 8×4-inch loaf pan with cooking spray.
    2. In a large bowl, combine bananas, oil, buttermilk, egg whites, vanilla and Splenda Sugar Blend; mix well.
    3. Add gluten-free baking mix and flaxseed and mix until blended. Pour batter into loaf pan. Bake for 30-35 minutes or until toothpick inserted in center comes out clean.
    Kid Friendly
    Comfort Food
    Quick & Easy
    Dessert
    Holidays & Entertaining
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    16 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    very ripe bananas (mashed)
    4 med

    olive oil
    2 tbsp

    low-fat buttermilk (low-fat)
    1 cup

    egg whites
    2

    vanilla extract
    1 tsp

    sugar substitute
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    2 cup

    ground flax seed
    3 tbsp

  • Ginger Honeydew Soup

    Ginger Honeydew Soup

    How to Make Ginger Honeydew Soup

    Cold soups are a wonderful way to begin a light meal. This emerald colored soup pairs nicely with a grain or pasta salad. The enticing ginger flavor will set your taste buds on fire for the next course.


    5 min prep time


    1 hr cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the honeydew melon, maple syrup, lemon juice, and fresh ginger in a blender or food processor until smooth. Pour into a bowl, cover, and refrigerate 1 hour.

    2. For each serving, swirl in some yogurt and sprinkle with crystallized ginger.

    Comfort Food
    Soup
    Vegetarian
    Sides
    Foodie
    Appetizers
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        18g

    • Protein
      2g

    • Potassium
      320mg
      7%

    Ingredients

    honeydew melon ((from the salad bar or fresh-cut melon))
    2 1/2 cup

    pure maple syrup
    2 tbsp

    fresh lemon juice
    2 tbsp

    grated fresh ginger
    1 1/2 tsp

    plain yogurt (non-fat)
    1/3 cup

    crystallized ginger (finely minced)
    2 tsp

  • Garlicky Tomato Salad

    Garlicky Tomato Salad

    How to Make Garlicky Tomato Salad

    Plum and cherry tomatoes taste good year-round, so you can enjoy this salad anytime. In the summer, feel free to substitute yellow or heirloom tomatoes. Grilled shrimp is superb in this salad, so add it if you want to turn this into a main dish. Try this with sliced mint leaves in place of the basil or use half mint and half basil.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a layer of lettuce leaves on a serving platter or on four plates and arrange the sliced tomatoes. Place the cherry tomatoes on top.
    2. Whisk together the garlic, vinegar, mustard, oil, salt, and pepper and pour over the tomatoes.
    3. Scatter the basil leaves and the pumpkin and sunflower seeds over the tomatoes and serve at once.
    Low Carb
    Comfort Food
    Mediterranean
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      520mg
      11%

    Ingredients

    large head butter lettuce (large leaves torn into smaller pieces)
    1

    small roma tomatoes (or 2 large) (sliced)
    4

    cherry tomatoes (halved)
    20

    large garlic (very finely chopped)
    1 clove

    red wine vinegar
    2 tsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 tbsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil leaves (thinly sliced)
    16

    toasted pumpkin seeds
    1 tbsp

    sunflower seeds
    1 tbsp

  • Garlic Mashed Potato Soup

    Garlic Mashed Potato Soup

    How to Make Garlic Mashed Potato Soup

    Author Aviva Goldfarb: “This recipe was suggested to me by 10-year-old Ames Williford, of Pennsylvania, who makes this soup for her family. It tastes like a cross between mashed and baked potatoes, so our kids love it. You can sprinkle in toppings to your liking, such as scallions, crumbled bacon, cheddar cheese, and additional sour cream. Serve with Baked Breadsticks and Fruit Kabobs.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    30 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Dice the onion, peel the garlic, peel and dice the potatoes and store in a bowl with enough water to cover so they don’t brown, slice the scallions, shred the cheese if necessary, and refrigerate, cook, and crumble the bacon, or fully prepare and refrigerate the soup.
    2. (Start the breadsticks and kabobs, if you are serving them.) In a stockpot, heat the margarine over medium heat. Add the onions and garlic and sauté for 3–5 minutes until the onions are translucent. Add the potatoes and cook, stirring frequently, for 1–2 minutes to coat them. Add the broth, bring it to a low boil, and simmer for 20–25 minutes, stirring occasionally, until the potatoes are very tender.
    3. Puree the soup using a handheld immersion blender or a standing blender. Return the soup to the pot, if necessary, and stir in the sour cream until it is smooth. Serve the soup immediately, topped with the scallions, cheese, bacon, and extra sour cream, if desired, or refrigerate for up to 2 days.
    4. SLOW COOKER DIRECTIONS: Add the onions, garlic, potatoes, and broth to the slow cooker and cook on low for 6–10 hours or on high for 3–4 hours. 30 minutes before serving, use an immersion blender or standing blender to puree the soup, then add the sour cream. Serve topped with the scallions, cheese, bacon, and extra sour cream, if desired. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    5. FLAVOR BOOSTER Serve with hot pepper sauce, such as Tabasco.
    Kid Friendly
    Comfort Food
    Appetizers
    Dinner
    Lunch
    Main Dish
    Sides
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      555mg
      12%

    Ingredients

    margarine (trans fat-free)
    1 tbsp

    yellow onion (diced)
    1/2

    garlic (minced, (3–4 cloves), to taste)
    1

    large russet (baking) potatoes (peeled and diced)
    2

    low sodium chicken broth
    32 oz

    sour cream (non-fat)
    2 tbsp

    green onion (scallion) (thinly sliced, or use chives)
    4

    cheddar cheese (shredded, 50% reduced-fat)
    1/3 cup

    turkey bacon (cooked and crumbled (optional))
    2 slice

  • Fruited Chicken Salad

    Fruited Chicken Salad

    How to Make Fruited Chicken Salad

    You’ll get your fiber-rich fruit and protein together in this lunch salad-or serve it for a light dinner. Any apple variety will work; however, cookbook author Robyn Webb thinks sweet Gala tempers the slightly gamey flavor of the poultry.


    15 min prep time


    30 min cook time


    8servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the chicken into cubes or slices.
    2. In a large bowl, combine the chicken with the apples, grapes, apricots, cherries, celery, and onion.
    3. Gently fold in the mayonnaise, yogurt, salt, and pepper. Cover and refrigerate for 30 minutes to meld flavors.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Salads
    Foodie
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      13g

    • Potassium
      260mg
      6%

    Ingredients

    cooked deli chicken breast
    1

    small gala apples (unpeeled and diced)
    2

    halved red seedless grapes
    1/2 cup

    dried apricots (sliced)
    1/4 cup

    frozen dark sweet cherries (dried)
    1/4 cup

    celery stalks (diced)
    2

    red onion (minced)
    1/4 cup

    low-fat mayonnaise
    2 tbsp

    yogurt (plain, non-fat)
    2 tbsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

  • Frozen Yogurt Fruit Pops

    Frozen Yogurt Fruit Pops

    How to Make Frozen Yogurt Fruit Pops

    You can make this recipe with any fruit and flavor of yogurt. Try mango chunks with pineapple yogurt, or kiwi halves with strawberry yogurt. You could also try other toppings like coconut or sprinkles instead of pecans.


    10 min prep time


    6servings


    2 pops

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a small baking sheet with wax paper. Set aside.

    2. Insert the cake pop sticks into the top part of the strawberry. Do not pierce through the end of the strawberry.

    3. Dip each strawberry in the yogurt, shaking so that each strawberry is thinly coated. Use a spoon to help coat the strawberries if needed.

    4. Sprinkle 1 teaspoon of pecans over each coated strawberry.

    5. Place the strawberry pops on the baking sheet and freeze for 1-2 hours or until the yogurt is frozen. Once the pops are frozen, remove from the wax paper and serve or put in a freezer zip top bag.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 pops


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      95mg
      2%

    Ingredients

    pecans (chopped)
    1/4 cup

    cake pop sticks
    12

    blueberry Greek yogurt (non-fat)
    1/2 cup

    strawberries (hulled)
    12

    Wax paper
    1

  • Fried Egg And Avocado Sandwiches

    Fried Egg And Avocado Sandwiches

    How to Make Fried Egg And Avocado Sandwiches

    Cookbook author and meal planning guru Aviva Goldfarb says, “Recently I became obsessed with making the perfect fried egg sandwich, asking everyone for their ideal recipe. Ultimately, I settled on this delectable combination but you might also enjoy adding steamed spinach, roasted peppers, mayonnaise, tapenade, or bacon. We used cheddar and jalapeño bread from the farmer’s market, but assuming you can’t find that, you can use sourdough, challah, French bread, even English muffins.”


    10 min prep time


    15 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Shred the cheese if necessary and refrigerate.
    2. If you are including the bacon in your sandwiches, cook it according to the package directions (I like to put it on a lined baking sheet in a cold oven, heat the oven to 400°F, and let it cook for about 10 minutes until it is well browned).
    3. Toast the bread until it’s golden and crispy.
    4. Spray a small bowl with nonstick cooking spray and gently crack an egg into it. Meanwhile, heat a large cast iron or other heavy skillet over medium-low heat. When it is hot, add the oil and swirl it around to distribute evenly. When the oil is hot, gently pour in the egg and repeat with the remaining eggs, cracking them into the bowl first, so you can add them gently to the pan (to avoid the yolks cracking and the whites spreading too much). Cover the pan for 3 minutes until the whites are opaque. Top each egg evenly with 1 tablespoon cheese.
    5. Meanwhile, mash the avocado onto 4 slices of the toast, and slide an egg on top of each. Put 1/2 to 1 slice of bacon on top of each egg (optional). Sprinkle a little hot pepper sauce or sriracha on top of each egg, and top with the remaining slices of toast. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Lunch
    Breakfast and Brunch
    Sandwiches
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        4.6g

        23%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      15g

    • Potassium
      330mg
      7%

    Ingredients

    bacon ((turkey, pork, or meatless) (optional))
    2 slice

    sourdough bread, or use French bread or your favorite bread
    8 slice

    eggs
    4

    Extra Virgin Olive Oil
    4

    shredded Monterey Jack or cheddar cheese, or use shaved pecorino
    4 tbsp

    avocado (thinly sliced, or use guacamole)
    1

    Dash hot pepper sauce (such as Tabasco or sriracha (optional))
    1