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Tag: fiber focused

  • 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).

    Fiber Focused
    Breakfast and Brunch
    Cooking for 1 or 2
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Vegan
    Vegetarian
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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.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Cooking for 1 or 2
    Easy Pantry Recipes
    No Cook
    Quick & Easy
    Vegetarian
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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

  • Milk Chocolate Peanut Butter Banana Smoothie

    Milk Chocolate Peanut Butter Banana Smoothie

    How to Make Milk Chocolate Peanut Butter Banana Smoothie

    Chocolate, peanut butter and banana is a winning combination no matter how it’s paired, and this smoothie definitely hits the spot! It’s made with a Splenda® Diabetes Care Shake, which provides sweetness without added sugars, plus high-quality protein and healthy fats. A spoonful of peanut butter and a half-of-a-banana makes this smooth & creamy shake taste decadent & rich, but without compromising healthy eating.


    5 min prep time


    2servings


    9 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients in a blender. Blend until all ingredients are combined and smooth. Divide smoothie between two glasses and serve.

    Low Sodium
    Fiber Focused
    Beverages
    Breakfast and Brunch
    Cooking for 1 or 2
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      9 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      390mg
      8%

    Ingredients

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

    frozen banana
    1/2

    chia seeds
    1 tbsp

    peanut butter
    1 tbsp

    ice
    1 cup

  • Chicken Wild Rice Asparagus Soup

    Chicken Wild Rice Asparagus Soup

    How to Make Chicken Wild Rice Asparagus Soup

    This comforting chicken and rice soup features fresh asparagus and wild rice. This recipe is lower in potassium because we used almond milk instead of regular milk, so this is great for people managing kidney disease or otherwise on a potassium-restricted diet. If you do not need to limit potassium, you could use regular nonfat milk in this recipe.

    Watch How to Make Chicken Wild Rice Asparagus Soup

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    Powered by Homemade, brought to you by DaVita


    15 min prep time


    40 min cook time


    8servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the wild rice according to package instructions, omitting salt and seasoning packet if included. Remove the pan from heat, allow rice to sit, covered, for additional 15 minutes. Set aside and let cool.

    2. In a Dutch oven, melt the butter and sauté the garlic and onion until tender. Add carrots, herbs and spices. Continue to cook over medium heat until tender.

    3. Mix in the flour and cook over low heat for a few minutes, stirring frequently.

    4. Pour in the 4 cups of chicken broth and vermouth. Using a wire whisk, blend until smooth.

    5. Add chicken and asparagus to the soup, then slowly add the almond milk. Simmer for 20 minutes.

    6. Fold in prepared rice, and serve.

    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Soup
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4.2g

        21%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3.3g

        12%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      530mg
      11%

    Ingredients

    unsweetened almond milk
    4 cup

    chopped cooked chicken
    2 cup

    dry vermouth
    1/2 cup

    low sodium chicken broth
    4 cup

    all-purpose flour
    1/2 cup

    bay leaves
    1 leaves

    ground nutmeg
    1/4 tsp

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    salt
    1/2 tsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    unsalted butter
    4 tbsp

    asparagus (trimmed and chopped into 1-inch pieces)
    1 bunch

    wild rice
    3/4 cup

  • Vegetarian Kale Pasta

    Vegetarian Kale Pasta

    How to Make Vegetarian Kale Pasta

    This one-pan vegetarian pasta calls for soy-based veggie crumbles that provide the same texture and flavor as ground beef. You could also make this dish vegan by using a non-dairy yogurt. Everything cooks together in one pan making clean up a breeze—perfect for a weeknight meal!


    10 min prep time


    30 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium heat. Sauté the onion until tender. 

    2. Stir in the veggie crumbles, water and Italian seasonings. Cover and cook until crumbles are cooked through, about 4 minutes.

    3. Pour 2-1/2 cups vegetable broth into the mixture and bring to a boil. Add pasta and cook, stirring occasionally, over medium high heat until broth is absorbed, about 10 to 12 minutes. 

    4. Add remaining broth, kale and chili flakes and cook over medium heat until pasta is done, about 14 minutes.

    5. Remove the pan from the heat and stir in the Greek yogurt. Serve hot.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      462mg
      10%

    Ingredients

    olive oil
    1 tbsp

    diced onion
    1 cup

    meatless ground “beef” crumbles (from frozen section)
    12 oz

    water
    1/3 cup

    Italian seasoning
    2 tsp

    Red Chili Flakes
    1 tsp

    low sodium vegetable broth (divided use)
    4 cup

    whole wheat bowtie pasta
    8 oz

    kale (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    6 tbsp

  • Beef and Broccoli over Zucchini Noodles

    Beef and Broccoli over Zucchini Noodles

    How to Make Beef and Broccoli over Zucchini Noodles

    This lighter version of a Chinese takeout classic is packed with veggies and low in carbs. You can make “noodles” out of zucchini at home with a special “spiralizer” tool, or use a vegetable peel to create ribbons. Zucchini noodles are also available at many grocery stores now—check the freezer aisle by the vegetables, or in the produce section for fresh, packaged zucchini noodles. To make this dish gluten free, be sure to use gluten free soy sauce, and confirm that the corn starch and beef broth are gluten-free.


    15 min prep time


    10 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the broth,
      cornstarch, soy sauce, garlic, and ginger.
      Set aside.
    2. Spray large sauté pan or wok with cooking
      spray, add sesame oil, and place over
      high heat.
    3. Add the onion and stir-fry 2 minutes. Add
      the beef and stir-fry 3 more minutes.
    4. Add the broccoli and spiralized zucchini
      and stir-fry 3 more minutes.
    5. Add the broth mixture and bring to a
      boil, scraping the bottom of the pan to
      loosen any brown bits. Reduce heat and
      simmer 2 minutes.
    6. Stir in sesame seeds and serve.
    Veggie Rich
    Low Carb
    Fiber Focused
    Quick & Easy
    One Pot
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      950mg
      20%

    Ingredients

    no-salt-added beef broth
    1 cup

    Cornstarch
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    garlic (minced)
    2 clove

    minced fresh ginger
    1 tbsp

    nonstick cooking spray
    1

    toasted sesame oil
    2 tsp

    medium onion (sliced)
    1

    sirloin beef (sliced)
    1 lbs

    fresh or frozen broccoli florets
    4 heaping cups

    small zucchini (spiralized into noodles, or 4 cups prepared zucchini noodles)
    2

    sesame seeds
    2 tbsp

  • Barley, Mushroom, and Herb Risotto

    Barley, Mushroom, and Herb Risotto

    How to Make Barley, Mushroom, and Herb Risotto

    Risotto is traditionally made with starchy rice, but this version made with barley is higher fiber, and has a delightfully chewy texture. Adding the liquid to the grains 1/2 cup at a time gives them a rich, creamy texture by the time they are done cooking. Serve this as whole-grain side to a protein entree, like this Mediterranean Chicken and Artichokes, or add cooked chicken or shrimp and a handful of green to make this a complete meal.


    10 min prep time


    45 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring chicken broth and
      water to a simmer over medium heat. Set
      aside but keep warm on low heat.
    2. In a separate medium saucepan, add
      1 teaspoon olive oil over medium heat. Sauté
      onion until clear. Add barley and sauté
      2 minutes.
    3. Ladle 1/2 cup hot broth into barley mixture
      and stir constantly until liquid is absorbed.
      Continue to add broth, one 1/2 cup
      at a time, until the barley is cooked and has
      a creamy texture.
    4. Add 2 teaspoons olive oil to a medium
      sauté pan over medium-high heat. Add
      mushrooms and sauté until all the liquid
      from the mushrooms is expelled and mushrooms
      begin to brown. Add garlic and sauté
      1 minute.
    5. Add sautéed mushrooms and garlic to
      barley mixture; then stir in parsley, chives,
      pepper, and parmesan cheese. Serve immediately.
    6. If the barley risotto gets too thick, add
      more hot broth, stirring until creamy.
    Fiber Focused
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      510mg
      11%

    Ingredients

    low sodium chicken broth
    4 cup

    water
    2 cup

    olive oil (divided use)
    3 tsp

    small onion (diced)
    1

    pearled barley
    1 cup

    sliced mushrooms
    1 lbs

    garlic (minced)
    1 clove

    fresh parsley
    2 tsp

    fresh chives
    2 tsp

    black pepper
    1/4 tsp

    grated Parmesan cheese
    1/4 cup

  • Baby Kale and Quinoa Salad

    Baby Kale and Quinoa Salad

    How to Make Baby Kale and Quinoa Salad

    This protein-packed salad is perfect for a meatless Monday. Quinoa is considered a complete protein, containing all nine essential amino acids needed by our bodies. Add to that a good serving of kale, apple, and cheese and you’ve got a complete meal!
    Receta en Español aquí.


    15 min prep time


    20 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a medium saucepan. Add the quinoa and cook until
      most of the liquid is absorbed. Loosely cover, reduce the heat to low, and cook
      until the quinoa is fully cooked, about 20 minutes. Rinse under cold running
      water; drain and transfer to a large bowl.
    2. Add the kale, apple, onion, cheese, and pumpkin seeds.
    3. Whisk together the vinegar, oil, and salt in a small bowl. Add the dressing to
      the quinoa mixture and toss until well mixed.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      9mg

      3%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    water
    2 cup

    uncooked quinoa
    1 cup

    baby kale
    3 cups (about 3 oz)

    chopped gala apple
    1 cup

    small red onion (finely chopped)
    1/2

    reduced-fat crumbled feta cheese
    1/4 cup

    pumpkin seeds
    2 tbsp

    white balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt
    1/2 tsp

  • Eggs Drowned in Salsa Verde

    Eggs Drowned in Salsa Verde

    How to Make Eggs Drowned in Salsa Verde

    Huevos ahogados or drowned eggs are a classic Mexican breakfast dish. You can make them in a tomato-based sauce or a salsa verde, like this one. The eggs are poached in the sauce and are served with corn tortillas.
    Receta en Español aqui


    15 min prep time


    25 min cook time


    4servings


    1 topped tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the salsa, place the tomatillos, onion, water, serrano, and garlic in
      a large saucepan. Bring to a boil over medium-high heat. Reduce the heat to
      medium low and simmer, covered, until the tomatillos are tender, about 15
      minutes. Transfer the salsa to a food processor or blender. Add the cilantro, lime
      juice, and salt and pulse until smooth.
    2. Heat the oil in a large nonstick skillet over medium-low heat. Add the salsa and
      cook, stirring occasionally, until the sauce thickens slightly, about 5 minutes.
    3. Crack the eggs, one at a time, into a cup and slowly pour each into the
      simmering salsa. Reduce the heat to low. Cover and cook until the whites are
      set, about 5 minutes.
    4. Place 1 tortilla on each of 4 plates and top with an egg. Top each egg with onefourth
      of the salsa, 3 avocado slices, and 1 Tbsp of cheese.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 topped tortilla


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0.1g

    • Cholesterol
      190mg

      63%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      710mg
      15%

    Ingredients

    tomatillos (papery husks removed, rinsed, and cut into quarters)
    1 lbs

    onion (quartered)
    1

    water
    1/2 cup

    serrano pepper (chopped)
    1

    garlic (chopped)
    2 clove

    chopped fresh cilantro
    1 cup

    lime juice
    2 tbsp

    salt
    1/4 tsp

    olive oil
    2 tbsp

    eggs
    4

    fat-free corn tortillas (6-inch) (warmed)
    4

    avocado (cut into 12 slices)
    1

    crumbled queso fresco
    4 tbsp

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp