Tag: cooking for 1 or 2

  • Ginger-Infused Oatmeal

    Ginger-Infused Oatmeal

    How to Make Ginger-Infused Oatmeal

    Start your day with a satisfying Ginger-Infused Oatmeal, a delightful breakfast that’s diabetes-friendly and filling. Creamy oatmeal, gently infused with the warmth of ginger, offers a comforting and slightly spicy twist to your morning routine. It’s packed with chia seeds for an added boost of fiber and heat-healthy omega-3 fatty acids. Top it off with a vibrant medley of fresh berries that provide a burst of natural sweetness and antioxidants. Sprinkle with chopped walnuts for a satisfying crunch and an extra dose of heart-healthy goodness.


    5 min prep time


    15 min cook time


    4servings


    1/2 cup oatmeal + ¼ cup berries

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    Step-By-Step Instructions:

    1. In a medium saucepan, bring milk to a gentle simmer.

    2. Stir in the oats, brown sugar substitute, grated ginger, chia seeds, cinnamon, and vanilla.

    3. Cook the mixture over medium heat, stirring occasionally, until the oats are creamy and the liquid is absorbed (about 5–7 minutes).

    4. Serve the oatmeal in bowls, topped with fresh berries and walnuts.

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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup oatmeal + ¼ cup berries


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      361mg

      8%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    2 cup

    brown sugar substitute
    2 tsp

    fresh ginger (grated)
    1 tbsp

    chia seeds
    1 tbsp

    ground cinnamon
    1/4 tsp

    vanilla extract
    1/4 tsp

    raspberries
    1/2 cup

    blueberries
    1/2 cup

    walnuts (chopped)
    2 tbsp

  • Grilled Strawberries on “Crème” with Balsamic Glaze

    Grilled Strawberries on “Crème” with Balsamic Glaze

    How to Make Grilled Strawberries on “Crème” with Balsamic Glaze

    This diabetes-friendly recipe for grilled strawberries on crème with balsamic glaze is sure to impress! Utilizing natural sweeteners like maple syrup or honey includes extra nutrients. The Greek yogurt adds some extra protein to help keep you feeling satisfied after eating this delicious dessert. This is also a great choice if you are looking for gluten-free or vegetarian sweet treat.


    10 min prep time


    5 min cook time


    2servings


    ½ plate (9 strawberry halves)

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    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the yogurt, Neufchâtel, and honey until thick and creamy. Spread the crème onto a serving platter or board.
    2. Prepare and preheat a grill or grill pan. Brush the cut side of the strawberry halves with the oil and grill over direct medium-high heat, cut-side down, until rich grill marks form, about 4 minutes.
    3. Arrange the strawberries on the crème. Drizzle with the balsamic glaze, sprinkle with the almonds and fresh herbs, and serve.
    4. *Make your own balsamic reduction sauce: Add 1/4 cup balsamic vinegar to a small saucepan, bring to a boil over high heat, then reduce heat to medium and cook, stirring a couple times, until it can just coat the back of a spoon (to yield about 1 1/2 tablespoons), about 5 minutes. (Note: The balsamic reduction thickens slightly as it cools.)
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    Nutrition facts

    2 Servings



    • Serving Size

      ½ plate (9 strawberry halves)


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g
      • Added Sugars
        2g

        4%

    • Protein
      9g

    • Potassium
      270mg

      6%

    Ingredients

    Plain Nonfat Greek yogurt
    2/3 cup

    light cream cheese (at room temperature)
    1 tbsp

    honey
    1/2 tsp

    strawberries (stems removed, halved)
    9 large

    sunflower or avocado oil
    2 tsp

    balsamic glaze or balsamic reduction sauce*
    1 tbsp

    sliced almonds (pan-toasted or raw)
    2 tsp

    extra small fresh basil or mint leaves
    1 tbsp

  • Sugar Free Yogurt Parfait with Fresh Berries

    Sugar Free Yogurt Parfait with Fresh Berries

    How to Make Sugar Free Yogurt Parfait with Fresh Berries

    This sugar-free parfait is a delicious and healthy way to start your day! Made with stevia for sweetness, plain Greek yogurt, fresh berries, and your choice of crunchy toppings, this is a delicious option for anyone looking to reduce their sugar intake. You can also try topping this parfait with chia seeds, shredded coconut, or chopped nuts. Customize it even more by swapping out for your favorite berry like raspberries or strawberries. Enjoy this healthy, easy morning meal or mid-day snack! 


    5 min prep time


    1serving


    1 parfait

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    Step-By-Step Instructions:

    1. In a bowl, mix Greek yogurt and SweetLeaf Sweet Drops Clear with a spoon until the mixture is a creamy consistency.

    2. Take a tall glass or small bowl for your parfait and add a layer of yogurt to the bottom. Add berries and nuts (optional) between layers of yogurt until you reach the top. Enjoy!

    3. Tip: A finished parfait stores great in the fridge for easy meal prep on the go!

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    Nutrition facts

    1 Serving



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      380mg

      8%

    Ingredients

    Plain Fat-Free Greek Yogurt
    1 cup

    Fresh Blueberries
    1/2 cup

    liquid stevia sweetener
    5 drops

  • Peach & Cream Smoothie

    Peach & Cream Smoothie

    How to Make Peach & Cream Smoothie

    Peaches and cream…what a dream! Your taste buds’ dream will come true with this peaches and cream smoothie. Blend, pour, and enjoy with a friend!

     


    5 prep time


    2servings


    8 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients into a blender and blend on high until smooth. Taste and adjust for sweetness, adding another packet of sweetener if needed (sweetness of smoothie will depend on how ripe the peaches are).

    2. Pour evenly into 2 glasses, top with whipped cream, and enjoy immediately!

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    Nutrition facts

    2 Servings



    • Serving Size

      8 oz


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      340mg

      7%

    Ingredients

    Splenda® Diabetes Care Vanilla Shake
    1

    frozen peaches
    1 cup

    lemon (juice and zest)
    1/2 small

    pure vanilla extract
    1 tsp

    Splenda® Original Sweetener (optional)
    2 packet

    sugar-free whipped cream
    2 tbsp

  • Orange Cream Italian Soda

    Orange Cream Italian Soda

    How to Make Orange Cream Italian Soda

    Take soda to a premium level with this orange cream Italian soda. And it takes less than a minute to make! You get the bubbly, refreshing taste of a soda without the excess calories and sugar. The orange flavor comes from zero-calorie, zero-sugar Splenda® Mandarin Orange Liquid Water Enhancer.


    5 prep time


    1serving


    12 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a tall glass, combine sparkling water and Splenda Liquid Water Enhancer. Add ice.

    2. Float half-and half on top and enjoy!

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    Nutrition facts

    1 Serving



    • Serving Size

      12 oz


    • Amount per serving



      Calories





      10

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    • Potassium
      30mg

      <1%

    Ingredients

    sparkling water
    12 oz

    Splenda® Mandarin Orange Liquid Water Enhancer
    1 tsp

    ice
    1 cup

    fat-free half-and-half
    1 tbsp

  • Green Smoothie Bowl

    Green Smoothie Bowl

    How to Make Green Smoothie Bowl

    If you want to start your day in a nutritious way, then having this green smoothie bowl as a complete breakfast meal is how you do it! Fresh spinach is what gives this smoothie bowl its vibrant green color. The sliced fresh fruit adds both flavor and flair. The base of the bowl is a Splenda® French Vanilla Diabetes Care Shake, which provides sweet flavor, plus protein, healthy fats, fiber, vitamins, and minerals.


    5 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine Splenda Diabetes Care Shake, mango, banana, spinach, and flaxseed in a blender. Blend until smooth, scraping down the sides as needed.

    2. Spoon smoothie into serving bowl and top with kiwi, strawberry, and coconut flakes. Serve immediately and enjoy.

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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        13g

        46%
      • Total Sugars
        24g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      910mg

      19%

    Ingredients

    Splenda® Diabetes Care Vanilla Shake
    1

    frozen mango (chunks)
    1/2 cup

    banana(s) (sliced and frozen)
    1/4 small

    spinach (packed)
    1/4 cup

    ground flax seed
    1 tbsp

    kiwi (peeled and sliced, for the topping)
    1

    fresh strawberries (sliced, for the topping)
    1

    unsweetened coconut flakes (for the topping)
    2 tsp

  • Tofu Banh Mi Bowl

    Tofu Banh Mi Bowl

    How to Make Tofu Banh Mi Bowl

    Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.


    30 min prep time


    15 min cook time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pickled vegetables: Add the carrot, radish, jalapeno, 1/2 cup of the vinegar, water and salt to a small bowl. Cover and put in the fridge for 20 minutes.

    2. Drain the tofu: Line a plate with a clean dish towel or 4 layers of paper towels. Set the tofu on top of the towel(s) and fold the rest of the towel(s) on top of the tofu to cover. Put another plate on top of those towels and place something heavy on the top of the stack. Let sit for at least a few minutes to remove some of the water from the tofu.

    3. Marinate the tofu: After it has drained, cut the tofu into 8 slices and add to a medium bowl. Add the lime juice, 2 tbsp of the tamari and sriracha. Cover and let marinate for 10 minutes.

    4. Prepare the dressing: in small bowl, whisk together the mayonnaise, remaining 1/2 tbsp rice vinegar, remaining 2 tsp lime juice, remaining 1 tsp tamari, sesame oil, garlic powder, and pepper.

    5. Cook the tofu: Heat the avocado oil in a medium skillet over medium-high heat. Drain the tofu and discard the excess marinade. Add the tofu slices to the skillet in a single layer (cook in batches if needed). Cook for 6 minutes per side or until golden.

    6. Prepare the bowls: Divide the cabbages between two large bowls. Top each with half the cucumber slices and 4 slices tofu. Drain the pickled carrot and radish, and top each bowl with half the pickled vegetables. Drizzle half the dressing over each bowl, then garnish each with cilantro, basil, and peanuts.

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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      740mg

      32%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      760mg

      16%

    Ingredients

    shredded carrot
    1/2 cup

    grated daikon radish (or regular red radish)
    1/2 cup

    jalapeño pepper (thinly sliced)
    1

    rice vinegar (divided use)
    1/2 cup plus 1/2 tbsp

    water
    1/2 cup

    salt
    1 tsp

    extra firm tofu
    8 oz

    lime juice (divided use)
    2 tbsp plus 2 tsp

    reduced sodium tamari (divided use)
    2 tbsp plus 1 tsp

    sriracha
    2 tsp

    mayonnaise
    2 tbsp

    sesame oil
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    shredded red cabbage
    1 cup

    shredded Napa cabbage
    1 cup

    thinly sliced cucumber
    1 cup

    chopped fresh cilantro
    1/4 cup

    chopped fresh basil
    1/4 cup

    chopped unsalted peanuts
    2 tbsp

  • Baked Salmon with Ginger-Citrus Sauce

    Baked Salmon with Ginger-Citrus Sauce

    How to Make Baked Salmon with Ginger-Citrus Sauce

    A slightly sweet orange ginger glazed salmon is the centerpiece of this delicious and healthy meal. Use orange juice with 50% less sugar and Splenda® Granulated Sweetener to create an irresistible glaze with less added sugars, carbohydrates and calories. Serve with traditional stir fry vegetables such as broccoli, carrots and sugar-snap peas for a lovely, satisfying meal.


    20 min prep time


    10 min cook time


    2servings


    1 salmon (4-oz) fillet, 1 oz sauce, and 3/4 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450°F.

    2. Prepare the sauce: In a saucepan, combine orange juice, Splenda Sweetener, and sliced ginger. Bring to a rolling boil over medium-high heat. Boil 10–12 minutes or until orange juice has reduced to about 2 tablespoons. Remove from heat; discard ginger slices.

    3. In a bowl, whisk together half-and-half, cornstarch, and salt until smooth.

    4. Whisk butter, 1 tablespoon at a time, into orange juice until melted. Whisk in half-and-half mixture. Return saucepan to medium-high and heat until boiling.

    5. Remove sauce from heat; transfer to a blender and carefully blend for about 30 seconds until light and smooth.

    6. Prepare the salmon and vegetables: Place vegetables in an 8” x 8” baking dish; lay salmon fillets on top of the vegetables. Bake for 10–15 minutes or until salmon flakes easily when tested with a small knife and vegetables are heated through.

    7. Transfer vegetables and salmon to serving plates; pour sauce over salmon. Serve with steamed rice, if desired.

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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon (4-oz) fillet, 1 oz sauce, and 3/4 cup vegetables


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      760mg

      16%

    Ingredients

    50% reduced sugar orange juice
    1 cup

    Splenda® Granulated Sweetener
    1/4 cup

    fresh ginger (peeled and sliced)
    1 (2 1/2-inch) piece

    fat-free half-and-half
    2 tbsp

    Cornstarch
    1/4 tsp

    salt
    1/4 tsp

    light butter with canola
    2 tbsp

    frozen stir-fry vegetables
    2 cup

    salmon (cut into two (4-oz) portions)
    8 oz

  • Berry Almond Oatmeal

    Berry Almond Oatmeal

    How to Make Berry Almond Oatmeal

    Start your morning right with a warm bowl of this delicious Berry Almond Oatmeal! Healthy, super filling and easily made in under 10 minutes, this oatmeal recipe is such a favorite because it’s full of protein and fiber, includes no added sugars, and just tastes so good!

    This oatmeal is sweetened with blueberries and Splenda Sweetener instead of added sugar to reduce the carbs and calories. There are so many different variations you can try with this recipe, too—apple cinnamon, peanut butter and banana, add strawberries, throw in nuts or chia seeds—experiment and make your mornings your own!


    5 min prep time


    5 min cook time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring water to a boil. Stir in oats and salt. Cook over medium heat, stirring occasionally, 5 minutes. Stir in sweetener, fruit, almonds, and extract.

    2. Notes: For creamier oatmeal substitute milk for water (this will change the nutrition information per serving).

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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      7g

    • Potassium
      220mg

      5%

    Ingredients

    water
    2 cup

    old-fashioned rolled oats
    1 cup

    salt
    1/4 tsp

    Splenda® Original Sweetener
    3 packet

    fresh or frozen blueberries
    1/4 cup

    sliced almonds
    2 tbsp

    almond extract
    1/4 tsp

  • Cinnamon French Vanilla Overnight Oats

    Cinnamon French Vanilla Overnight Oats

    How to Make Cinnamon French Vanilla Overnight Oats

    These delicious cinnamon overnight oats are a simple, healthy, protein-packed breakfast and can be a great low-prep staple for your whole family—it takes just 5 minutes to prepare the night before! The recipe uses a Splenda® Diabetes Care Shake instead of milk, which provides flavor, plus added fiber, healthy fats, vitamins, and minerals for a nutritious start to your day. 


    8 hr prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine oats, chia seeds, and cinnamon.

    2. Add Splenda Diabetes Care Vanilla Shake and vanilla extract to oat mixture. Stir until combined.

    3. Divide the oat mixture evenly between two containers with lids. Cover and place in the refrigerator overnight.

    4. Top each container with half the apple slices before serving.

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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      47g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      400mg

      9%

    Ingredients

    quick cooking oats
    1 cup

    chia seeds
    1 tsp

    ground cinnamon
    1/2 tsp

    Splenda® Diabetes Care Vanilla Shake
    1 (8-oz) bottle

    vanilla extract
    1/2 tsp

    apple (sliced)
    1