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Tag: fiber focused

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

    diced tomatoes (14.5-ounce, no-salt added, undrained)
    1 can

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp

  • Pumpkin Seed Cluster Snack Mix

    Pumpkin Seed Cluster Snack Mix

    How to Make Pumpkin Seed Cluster Snack Mix

    Tired of traditional trail mix? Get creative in the kitchen and try this seasonal snack mix instead!


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large nonstick skillet over medium-high heat until hot. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.
    2. Combine the pumpkin seed mixture with the remaining ingredients.
    Fiber Focused
    Kid Friendly
    Foodie
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%

    • Protein
      3g

    Ingredients

    salted pumpkin seeds (in shell)
    1/2 cup

    unsalted peanuts
    1/4 cup

    high-fiber cluster cereal (about 4 ounces)
    2 cup

    golden raisins, or dried cranberries
    1/4 cup

    mini chocolate chips
    2 tbsp

  • Pumpkin Pie Smoothie

    Pumpkin Pie Smoothie

    How to Make Pumpkin Pie Smoothie

    This pumpkin smoothie makes a unique yet tasty treat for the holiday season.


    5 min prep time


    1serving


    1 smoothie

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine pumpkin puree, Greek yogurt, protein powder, 1 Tbsp. ground flax seed, almond milk, pumpkin pie spice and ice in a blender. Blend until smooth.
    2. Pour smoothie into a glass, top with whipped topping and sprinkle with 1/4 Tsp. ground flax seed.
    Fiber Focused
    Snacks
    Quick & Easy
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
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    Nutrition facts

    1 Serving



    • Serving Size

      1 smoothie


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      55mg

      18%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        18g

    • Protein
      29g

    • Potassium
      535mg
      11%

    Ingredients

    protein powder (scoop, no carb, vanilla flavored )
    1

    ground flax seed
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1/3 cup

    pumpkin puree
    1/2 cup

    vanilla almond milk
    1/2 cup

    pumpkin pie spice
    1/4 tsp

    ice
    1/4 cup

    whipped topping (fat-free)
    2 tbsp

    ground flax seed
    1/4 tsp

  • Pork Tacos

    Pork Tacos

    How to Make Pork Tacos

    This recipe calls for pork tenderloin – one of the leaner cuts of pork out there. You can also top these tacos with avocado and fresh salsa, and additional veggies like red onion and bell pepper.


    45 min prep time


    30 min cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl combine lime juice, garlic, chili powder, cumin, oregano, salt and pepper. Add pork and coat well. Marinate in refrigerator for 30 minutes up to 4 hours.
    2. Preheat oven to 375 degrees. Place tenderloins in a shallow baking dish and bake for 30 minutes or until pork is done.
    3. Remove pork from oven and let rest for 10 minutes. Cut pork into 1-inch chunks.
    4. Serve pork in warm tortillas topped with tomatoes, 2 Tbsps. of lettuce and 1 1/3 Tbsps. cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mexican/Southwestern
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      270mg
      6%

    Ingredients

    lime (juiced)
    2

    garlic (minced)
    2 clove

    chili powder
    1 1/2 tbsp

    cumin
    1 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    pork tenderloin
    20 oz

    small flour or corn tortillas (warmed)
    12

    tomato(es) (diced)
    2

    lettuce (shredded)
    1 1/2 cup

    reduced-fat, shredded cheddar cheese
    1 cup

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pasta Fagioli

    Pasta Fagioli

    How to Make Pasta Fagioli

    This hearty Italian soup makes a great lunch or side dish with your holiday meal. To cut down on prep time, chop the onion, garlic, celery, and carrots quickly using a food processor.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large soup pot with cooking spray over high heat. Add bacon and sauté until crisp.
    2. Reduce heat to medium and add onion, garlic, celery, and carrots. Sauté about 5-7 minutes or until vegetables begin to brown. Add broth and simmer for 5 minutes.
    3. Stir in beans, tomatoes, parsley, basil, and pepper and simmer for 10 minutes. Add the pasta and continue to simmer for 10-15 minutes or until pasta is al dente.
    4. Serve soup in a bowl sprinkled with Parmesan cheese.
    Fiber Focused
    Comfort Food
    Italian
    Sides
    Dinner
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      10mg

      3%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      770mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    turkey bacon (chopped)
    4 slice

    medium onion (minced)
    1

    garlic (minced)
    2 clove

    medium celery stalks (finely diced)
    2

    medium carrots (finely diced)
    2

    low sodium chicken broth (14.5 ounce, fat-free, low-sodium)
    2 can

    cannellini beans (16-ounce, rinsed and drained)
    2 can

    tomato(es) (15-ounce, no-salt-added, diced, drained)
    1 can

    parsley (dried)
    1 tsp

    basil (dried)
    1 tsp

    black pepper
    1/4 tsp

    small shell quinoa pasta (uncooked)
    1 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Pad-Thai Flatbread Pizza

    Pad-Thai Flatbread Pizza

    How to Make Pad-Thai Flatbread Pizza

    Takeout pizza is usually high in calories and carbohydrate. Here’s a healthier pizza that you can make at home using thincrust flatbreads. By skipping the high-fat meats such as pepperoni or sausage, you’ll cut back on the unhealthy fats as well. Paired with a simple salad, this is a complete meal for 2 that can be ready in the time it takes to order pizza out!


    10 min prep time


    20 min cook time


    2servings


    1 flatbread pizza with 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the flatbreads on a pizza pan and bake for 4 minutes. Remove the flatbreads from the oven and set aside
    2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the tofu and cook 5 minutes or until lightly golden. Add the pad Thai sauce and red pepper flakes, and cook for 2 more minutes.
    3. Add the cabbage and green onion, and cook for 2-4 more minutes.
    4. Divide the cabbage-tofu mixture in half and spread evenly onto 2 flatbreads. Sprinkle 2 Tbsps. cheese on each flatbread. Bake 4 minutes in the oven and serve hot.
    5. Prepare the salad: whisk together the red wine vinegar, olive oil, and black pepper. Toss spring mix, cucumber, and carrot with the dressing in a large bowl. Serve each flatbread with about 2 cups salad.
    Fiber Focused
    Dinner
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 flatbread pizza with 2 cups salad


    • Amount per serving



      Calories





      450

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      660mg

      29%

    • Total Carbohydrate
      49g

      18%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      740mg
      16%

    Ingredients

    thin crust wheat flatbreads
    2

    canola oil
    1 tsp

    firm tofu (drained and diced)
    5 oz

    Pad Thai sauce
    2 tbsp plus 1 tsp

    crushed red pepper flakes
    1/4 tsp

    shredded cabbage and carrots (coleslaw mix)
    3 cup

    green onion (chopped)
    1

    reduced-fat, shredded mozzarella cheese
    4 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    1 1/2 tbsp

    black pepper
    1/8 tsp

    spring mix lettuce
    4 cup

    cucumber (sliced)
    1/2

    carrots (diced or grated)
    1

  • Orzo, Lentil, and Fig Salad

    Orzo, Lentil, and Fig Salad

    How to Make Orzo, Lentil, and Fig Salad

    Author Barbara Seelig-Brown said, “The delicious and healthy flavors of the Mediterranean inspired me to create this salad. This recipe can be made a day or two ahead of time and kept refrigerated. This recipe is great for picnics, make-ahead meals, or brown bag lunches.”


    15 min prep time


    30 min cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook orzo according to package directions, approximately 9 minutes.
    2. Cook lentils in 3 cups water until tender, approximately 20 minutes.
    3. Place balsamic vinegar in bowl. Add garlic, oregano, basil, a pinch of sea salt, and a few grindings of pepper. Slowly whisk in olive oil. Set aside.
    4. Mix orzo, lentils, olives, figs, cheese, and nuts together. Add dressing. Taste and adjust seasonings.
    5. Garnish with fresh herbs before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mediterranean
    Vegetarian
    Salads
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      395

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      415mg
      9%

    Ingredients

    Orzo (rice shaped pasta), or the pasta shape of your choice (uncooked)
    8 oz

    lentils (uncooked, preferably French or small dark green)
    1 cup

    oil-cured black olives (pitted and chopped)
    1/2 cup

    mission figlets (dried, sliced)
    1/2 cup

    feta cheese (crumbled, fat-free)
    1/2 cup

    pignoli nuts (pine nuts) (toasted)
    1/2 cup

    white balsamic vinegar
    3 tbsp

    extra virgin olive oil
    6 tbsp

    garlic (minced)
    2 clove

    dried oregano (fresh, chopped)
    1 tbsp

    fresh basil leaves (fresh, torn)
    1/2 cup

    sea salt (Fine)
    1 pinch

    black pepper (Freshly ground)
    1

    Additional herbs for garnish (basil)
    1

  • Open Face Egg & Spinach Salad Sandwich

    Open Face Egg & Spinach Salad Sandwich

    How to Make Open Face Egg & Spinach Salad Sandwich

    This one dish meal is colorful, fresh, quick, easy, and delicious! Just right for one or more, especially after a trip to the Farmer’s Market.


    30 min prep time


    20 min cook time


    1serving


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place egg in a pan just large enough to hold it. Add enough cold water to cover egg by 1 inch. Bring to a boil. Once the water comes to a boil, watch carefully. Boil 30 seconds to 1 minute. Turn heat off and cover. (Let sit 18 minutes. Note: Boiling the egg too long results in a green ring around the yolk; however, it is still safe to eat.)
    2. Mix together the tomato, corn, scallion, parsley, olive oil, vinegar, salt, and pepper. Set aside to let the flavors blend. This can be done ahead of time.
    3. Toast the bread and place it on a large plate. Lay the spinach on top of the bread.
    4. Slice the egg into 5–6 slices and lay them on top of the spinach. Spoon the tomato corn mixture onto the sandwich and serve.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Salads
    Sandwiches
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      17g

    • Potassium
      870mg
      19%

    Ingredients

    large egg (hard cooked)
    1

    tomato(es) (chopped (about 1 small or 1/2 of a medium tomato))
    1/3 cup

    corn kernels (lightly steamed, or use a leftover ear of fresh corn on the cob)
    1/2 cup

    scallion, 1–2 scallions, depending on their size (sliced)
    1/4 cup

    Italian parsley (chopped, flat)
    1 tbsp

    Extra Virgin Olive Oil
    1 tsp

    white balsamic vinegar
    1 tsp

    sea salt (fine)
    1 tsp

    black pepper (freshly ground)
    1/8 tsp

    rustic whole grain bread (such as ciabatta or round Italian sliced bread)
    1 slice

    baby spinach
    1 cup

  • Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    How to Make Open-Faced Grilled Pepper-Goat Cheese Sandwiches


    5 min prep time


    25 min cook time


    4servings


    2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill or grill pan over medium-high heat. Flatten pepper halves with palm of hand. Coat both sides with cooking spray and cook 20 minutes or until tender, turning frequently. Place on cutting board and coarsely chop. Combine the peppers with the vinegar and 1/8 teaspoon salt, if desired. Cover to keep warm.
    2. Coat both sides of the bread with cooking spray and cook 1 1/2 to 2 minutes on each side or until lightly browned. Cut each bread half crosswise into 4 pieces.
    3. Top each bread slice with 1/4 cup pepper mixture and sprinkle cheese evenly over all
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Grilling
    Vegetarian
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      410mg
      9%

    Ingredients

    large red bell peppers (halved lengthwise)
    3

    balsamic vinegar
    1 1/2 tbsp

    whole grain loaf bread (cut in half lengthwise)
    8 oz

    goat cheese (chevre) (crumbled)
    2 oz