The Super Diabetes Site

Tag: fiber focused

  • Smoothie Breakfast Bowl

    Smoothie Breakfast Bowl

    How to Make Smoothie Breakfast Bowl

    A smoothie topped with some crunch makes for a complete breakfast in a bowl! The extra ingredients make this thick fruit-and-veggie blend more filling than a drinkable smoothie.

    This recipes comes from The Diabetes Cookbook. 


    5 min prep time


    0 min cook time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except KIND bar in a blender. Purée until smooth and thick, stopping to stir mixture in between blending at times. (Add a little more almond milk if needed.)
    2. Pour smoothie mixture into 2 bowls. Top each bowl with half of the crumbled KIND bar.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Gluten-Free
    Cooking for 1 or 2
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        19g
      • Added Sugars
        2g

        4%

    • Protein
      11g

    • Potassium
      670mg
      14%

    Ingredients

    unsweetened almond milk
    3/4 cup

    non-fat plain Greek yogurt
    1/2 cup

    frozen mixed fruit
    1 cup

    baby spinach
    2 cup

    frozen banana (sliced)
    1 med

    KIND Maple Glazed Pecan & Sea Salt bar OR 1/2 cup low sugar granola (crumbled)
    1 bar

  • Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    How to Make Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    Add rotisserie chicken or grilled shrimp to turn this salad into an entrée. Otherwise, it can be served as a tasty side dish to complement grilled chicken or fish.


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except spinach leaves in a large bowl. Marinate at least one hour in refrigerator, covered, before serving. Add spinach leaves just before serving.
    Veggie Rich
    Fiber Focused
    Mediterranean
    Salads
    Sides
    Vegetarian
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      260mg
      6%

    Ingredients

    whole-wheat orzo (cooked al dente, drained and rinsed under cold water)
    8 oz

    English cucumber (diced 1/2 inch)
    1 cup

    tomato(es) (chopped)
    1 cup

    red onion (chopped (half a medium onion))
    1/2 cup

    Kalamata olives (pitted and chopped)
    1/4 cup

    fresh dill (freshly minced)
    2 tbsp

    feta cheese (reduced-fat, crumbled)
    6 oz

    frozen peas (defrosted)
    1/2 cup

    lemon juice (fresh)
    1 tbsp

    Extra Virgin Olive Oil
    2 1/2 tbsp

    dried oregano (dried)
    1 tsp

    baby spinach leaves (heaping)
    1 cup

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • 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 Chicken Salad Wrap

    Gluten-Free Chicken Salad Wrap

    How to Make Gluten-Free Chicken Salad Wrap

    Check ingredients in gluten-free tortillas or wraps and try to find those made with whole-grains.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the chicken, mayonnaise, hummus, celery, pepper, and thyme.
    2. Spread 1/2 cup chicken salad in the middle of 1 wrap. Top with 1 cup field greens. Fold left and right sides of the wrap in until they touch, and roll from the bottom to make a wrap.
    3. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Veggie Rich
    Lunch
    Gluten-Free
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      580mg
      12%

    Ingredients

    cooked chicken breast (shredded)
    2 cup

    light mayonnaise
    1/4 cup

    original hummus
    2 tbsp

    celery (diced)
    3 stalks

    black pepper
    1/8 tsp

    dried thyme
    1/4 tsp

    whole-grain wraps (gluten-free, (such as LaTortilla Factory Gluten-Free Wrap))
    4

    field greens
    4 cup

  • Garlic Shrimp on a Cucumber Flower

    Garlic Shrimp on a Cucumber Flower

    How to Make Garlic Shrimp on a Cucumber Flower

    This is a delicious and refreshing appetizer to serve when you have guests over for a summer get-together. The lemon adds a refreshing, citrusy bite to this lean appetizer that your guests will love!


    8servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam shrimp in large pot with a steamer basket insert. Cook just until pink, about 5-6 minutes.
    2. Mix in lemon juice, garlic, olive oil, chopped dill, salt, and pepper. Marinate shrimp in this mixture for at least 1 hour and up to 24 hours. Refrigerate while marinating.
    3. Scrub cucumber well. Take a fork and run it up and down the outside of cucumber to make a decorative edge. Slice cucumber into 24 rounds.
    4. Place one piece of shrimp on a cucumber slice and garnish with another sprig of fresh dill. Cover and refrigerate until serving time.
    Low Carb
    Low Sodium
    Fiber Focused
    Veggie Rich
    Seafood
    Appetizers
    Holidays & Entertaining
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      65mg

      22%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      7g

    Ingredients

    medium shrimp (peeled and deveined)
    1 lbs

    lemon (juiced)
    1

    garlic (crushed and minced to a paste)
    2 clove

    Extra Virgin Olive Oil
    2 tbsp

    fresh dill (chopped, additional for garnish)
    1/2 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper
    1/8 tsp

    small cucumber
    1

  • Garbanzo Bean Salad Quick Recipe

    Garbanzo Bean Salad Quick Recipe

    How to Make Garbanzo Bean Salad Quick Recipe

    Beans and legumes are one of the healthiest carbohydrates you can eat with diabetes. Most people say they like beans, but are unsure of how to incorporate more into their diet. Try this delicious salad packed with fiber, protein and flavor!


    15 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, mix together all salad ingredients.
    2. In a small bowl, whisk together dressing ingredients. Pour over bean mixture and toss to coat.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    garbanzo (chickpea) beans (15.5-ounce, rinsed and drained)
    1 can

    medium orange or red pepper (finely diced)
    1

    green pepper (finely diced)
    1

    small red onion (finely diced)
    1/2

    fresh cilantro (chopped)
    1/4 cup

    lemon (juiced)
    1/2

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

    red pepper (crushed, optional)
    1/4 tsp

  • Fruit and Cheese Kababs

    Fruit and Cheese Kababs

    How to Make Fruit and Cheese Kababs

    These pretty kabobs are a great snack for kids and adults. Fruit and cheese are tasty combination of carbohydrates and protein, and will leave you feeling satisfied.


    10 min prep time


    4servings


    1 kabab

    Print Recipe >

    Step-By-Step Instructions:

    1. To make skewers, alternate strawberries, grapes, kiwi slices, and cheese on one skewer (4 strawberry halves, 4 grapes, 2-3 kiwi slices and 3 pieces cheese per skewer).

    2. Repeat the process for the remaining 3 skewers.

    Kidney-Friendly
    Fiber Focused
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 kabab


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      192mg
      4%

    Ingredients

    kiwi(s) (peeled and sliced)
    2

    strawberries (hulled and cut in half)
    8

    grapes
    16

    light string cheese sticks (each cut into 4 pieces)
    3

    wooden skewers
    4

  • Free-Range Garlic Chicken Scampi with Arugula

    Free-Range Garlic Chicken Scampi with Arugula

    How to Make Free-Range Garlic Chicken Scampi with Arugula

    Enjoy this spin-off of classic shrimp scampi for dinner sometime (or several times) this month. It’s a simple one-pot dish that includes a source of lean protein, whole grains and a serving of vegetables.


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9×13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
    2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
    3. Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.
    Fiber Focused
    Italian
    Seafood
    Dinner
    Main Dish
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      29g

    Ingredients

    chicken breasts (free-range boneless, skinless, antibiotic-free, cut into large, thin, bite-size pieces)
    14 oz

    Extra Virgin Olive Oil
    2 tbsp

    large garlic cloves (minced)
    4 clove

    green onion (thinly sliced, white part only)
    1 tbsp

    lemon juice
    1/4 cup

    dry whole wheat linguine
    8 oz

    unsalted butter
    1 tsp

    arugula (torn into large pieces)
    1 bunch

    green onion (thinly sliced, green part only)
    1/3 cup

    sea salt, or to taste
    3/4 tsp

    freshly ground black pepper, or to taste
    1/2 tsp

  • Fiesta Tostadas (Mexican Pizza)

    Fiesta Tostadas (Mexican Pizza)

    How to Make Fiesta Tostadas (Mexican Pizza)

    This recipe, which can also be called Mexican Pizza, was inspired by an idea from author Aviva Goldfarb’s friend, Jill Rabach. It marries two recipes that are kid-favorites: tacos and pizza. Aviva’s family liked them so much that she had to make another batch immediately, so she just doubled the recipe!


    10 min prep time


    30 min cook time


    8servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Slice the olives or sausage if using, and shred the cheddar cheese if necessary, and refrigerate.
    2. Preheat the oven to 425°F. Line 2 large baking sheets with silicone baking mats or nonstick cooking spray. Put the tortillas on the baking sheets, spread a thin layer of refried beans on each (about 2 tablespoon per tortilla), and top each tortilla with about 1 tablespoon beans, 1 tablespoon avocado, 1 teaspoon corn, 1 teaspoon olives, and 1 tablespoon cheese (we like them best when spread lightly with the refried beans and not overloaded with toppings).
    3. Bake for about 10 minutes until the tortillas get browned and crunchy. (Meanwhile, make the ranch dressing and cut up the vegetables, if you are serving them.) Serve the tostadas immediately.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Mexican/Southwestern
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      350mg
      7%

    Ingredients

    large whole-wheat tortillas
    8

    refried beans
    1 cup

    canned black beans (low-sodium, drained and rinsed)
    1/2 cup

    avocado (diced)
    1

    frozen corn kernels (no need to thaw)
    1/4 cup

    sliced back olives (Alternatively you could use sausage, pepperoni, or chorizo.)
    1/4 cup

    cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack (shredded)
    1/2 cup