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Tag: fiber focused

  • Veggie Breakfast Wrap

    Veggie Breakfast Wrap

    How to Make Veggie Breakfast Wrap

    Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a whole grain toasted tortilla and served with salsa. 


    10 min prep time


    8 min cook time


    4servings


    1/2 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

    2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended.

    3. Stir in shredded spinach, and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.

    4. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. 

    5. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

    6. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Then roll it up to make a wrap.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      258mg
      5%

    Ingredients

    olive oil or other vegetable oil
    2 tsp

    sliced mushrooms
    1 cup

    eggs
    2

    egg white or egg substitute
    1/2 cup

    spinach or other greens
    1 cup, firmly packed

    chopped scallions or other onion
    2 tbsp

    nonstick cooking spray
    1

    whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2

    salsa
    2 tbsp

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Mandarin, Greens, and Protein Bowl

    Mandarin, Greens, and Protein Bowl

    How to Make Mandarin, Greens, and Protein Bowl

    Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You’ll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.


    15 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half the orange pieces into a blender with the ginger, vinegar, and oil (set the other orange pieces aside for later). Cover and purée.
    2. Arrange the spinach, protein, and reserved orange pieces
      in a bowl. Drizzle with the orange-sesame dressing. Sprinkle with peanuts. Serve.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        20g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      1120mg
      24%

    Ingredients

    mandarin oranges (fresh or canned)
    2 whole or 1 small can

    grated fresh ginger
    1 tsp (or 1/4 tsp ground ginger)

    Apple Cider Vinegar
    1 tbsp

    toasted sesame oil
    2 tsp

    baby spinach or other salad greens
    2 cup

    cooked protein of choice (such as chicken, shrimp, or canned tuna)
    3 oz (about 1/2 cup)

    roasted, salted peanuts
    2 tbsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup

  • Plant-Based “Steak” Fajitas

    Plant-Based “Steak” Fajitas

    How to Make Plant-Based “Steak” Fajitas

    The “steak” here is beef-free thanks to meaty portobello mushroom caps. That makes it an ideal pick for a Meatless Monday fix—or any other day that you’d like to go meatless. Best of all, these fajitas are made with only seven ingredients, and can be on the table in less than 20 minutes—perfect for a busy weeknight! This recipe serves two, but could easily be doubled to serve a family of four.


    10 min prep time


    8 min cook time


    2servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large cast-iron or other stick-resistant skillet over medium-high heat. Add the mushroom and bell pepper slices, and cook while tossing with tongs occasionally until the mushrooms are wilted and peppers are browned, about 8 minutes.
    2. Meanwhile, add the refried beans to a small microwave-safe bowl. Heat in the microwave on high until hot, about 30 seconds.
    3. Serve the vegetables (from the skillet), refried beans, tortillas, salsa, and guacamole separately so each person can assemble their own fajitas. Use 1 tablespoon refried beans, 1/4 of the vegetable mixture, 1 tablespoon salsa, and 1 tablespoon guacamole per fajita.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      940mg
      20%

    Ingredients

    avocado or peanut oil
    1 tsp

    large portobello mushroom caps (stems removed, cut into 1/3-inch-wide slices)
    2

    red or green bell pepper (cut into 1/3-inch-wide slices)
    1

    vegetarian refried beans
    1/4 cup

    5-inch whole wheat flour tortillas
    4

    salsa verde or other jarred salsa
    1/4 cup

    prepared guacamole or mashed avocado
    1/4 cup

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

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

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp

  • 4-Layer Stuffed Avocado

    4-Layer Stuffed Avocado

    How to Make 4-Layer Stuffed Avocado

    Avocados are filled with heart-healthy monounsaturated fats, and are a low-carb source of fiber. Here we top half an avocado with black beans and salsa for simple southwest snack or side dish. You can use your favorite jarred salsa, or try this recipe for homemade Almost Smooth Salsa.


    10 min prep time


    4servings


    1 avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beans in a small bowl. Using the back of a fork, mash
      until they reach an almost smooth consistency.
    2. Cut avocados in half and remove the pits.
      In the center of each avocado, layer 1 tablespoon of the beans,
      1 tablespoon of Greek yogurt, and 1 tablespoon of salsa and
      sprinkle with 1 teaspoon of cheese. Sprinkle the salt evenly over
      the avocados. Serve each avocado half with 1 slice of lime to
      squeeze over the dish.
    Fiber Focused
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 avocado half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      490mg
      10%

    Ingredients

    black beans (drained and rinsed)
    1/3 cup

    avocados
    2

    Plain Nonfat Greek yogurt
    4 tbsp

    salsa
    4 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    4 tsp

    salt
    1/4 tsp

    lime (quartered)
    1

  • Basic Bean Burger

    Basic Bean Burger

    How to Make Basic Bean Burger

    Looking for a tasty, protein-filled burger that’s budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.


    10 min prep time


    15 min cook time


    8servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
    2. Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
    3. Form bean mixture into 8, 1/2-inch thick patties.
    4. Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
    5. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Sandwiches
    Easy Pantry Recipes
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      330mg
      7%

    Ingredients

    canned beans (any type) (drained and rinsed)
    2 15-ounce cans

    yellow onion (minced)
    1/2 cup

    cooked whole grain such as brown rice, oatmeal, or quinoa
    1 cup

    eggs
    1 large

    garlic powder
    1 tsp

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Avocado Toast with Turkey Bacon and Tomato

    Avocado Toast with Turkey Bacon and Tomato

    How to Make Avocado Toast with Turkey Bacon and Tomato

    Avocado toast is a quick and easy go-to breakfast that incorporates healthy fat, whole grains, and protein. Change things up by substituting the turkey bacon with an over-easy egg or sliced hard-boiled egg.

    Complete your Plate: For a hearty, filling breakfast, add a 1/2 cup of nonfat, plain Greek yogurt topped with a handful of blueberries.
     


    5 min prep time


    8 min cook time


    2servings


    1 avocado toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a medium skillet with nonstick cooking spray and place it over medium heat until hot. Add the turkey bacon and cook until crispy, 8 minutes, flipping the slices over halfway through. Transfer the bacon to a paper towel–lined plate.

    2. Scoop out the flesh from each avocado half onto a slice of toasted bread. Mash the avocado with a fork until flattened. Sprinkle with sea salt and black pepper.

    3. Top each avocado toast with 1 slice of turkey bacon and half of the tomato slices.

    Fiber Focused
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 avocado toast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lean turkey bacon
    2 slices

    ripe avocado (pitted and halved)
    1 whole

    100% whole-wheat bread (toasted)
    2 slices

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    plum tomato (thinly sliced)
    1 whole

  • Apple Pie Yogurt Parfait

    Apple Pie Yogurt Parfait

    How to Make Apple Pie Yogurt Parfait

    Enjoy the flavors of the all-American dessert, apple pie, in a healthy, balanced breakfast parfait. These parfaits are made with sautéed apples, sprinkled with delicious fall flavors, and topped with a crunchy oat blend.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    20 min prep time


    11 min cook time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a baking sheet with aluminum foil or parchment paper.
    2. In a small bowl, whisk together the canola oil, brown sugar
      blend, and sunflower butter until smooth. Set aside.
    3. Coat a medium saucepan with nonstick cooking spray and
      heat over medium-low heat. Add the oats, walnuts, sunflower
      seeds, and flaxseed and toast until slightly brown and fragrant,
      stirring regularly, about 5 minutes. Remove the toasted oat
      mixture from the saucepan and place in a small bowl.
    4. Add the oil mixture into the saucepan and bring to a boil.
      Then quickly turn the heat to low and whisk regularly, until the
      mixture has slightly thickened, about 1 minute. Remove the
      saucepan from the heat and then add the toasted oat mixture.
      Stir to evenly coat.
    5. Spread the oat mixture in a single layer on the prepared
      baking sheet and allow to cool for 10 minutes. Wipe the
      saucepan clean with a paper towel.
    6. In a medium bowl, whisk together the water, lemon juice,
      vanilla, cinnamon, and nutmeg. Add the apples and toss to
      evenly coat.
    7. In the same saucepan, heat the butter over a medium heat.
      Once the butter has melted, add the apple mixture and cook until
      the apples have slightly softened, about 5 minutes. Set aside to
      slightly cool.
    8. While the apples are cooking, mix the yogurt and lemon zest
      together in a small bowl. In each of 4 parfait glasses, layer 1/4 cup
      of the yogurt, 1/3 cup of the apple mixture, another 1/4 cup of
      yogurt, and top with 1/4 cup of the granola.*
    9. *Chef’s note: The parfaits can be made ahead of time and stored
      in the refrigerator for up to 3 days. Store the granola separately
      and add just before eating.
    Fiber Focused
    Low Sodium
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      380

    • % Daily value*

    • Total Fat
      25g

      32%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.1g

    • Cholesterol
      10mg

      3%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g
      • Added Sugars
        1g

        2%

    • Protein
      17g

    • Potassium
      440mg
      9%

    Ingredients

    canola oil
    2 tbsp

    stevia brown sugar blend (such as Truvia)
    2 tsp

    sunflower or almond butter
    2 tbsp

    nonstick cooking spray
    1

    quick cooking oats
    1/4 cup

    chopped walnuts
    1/4 cup

    shelled sunflower seeds
    1/4 cup

    whole flax seeds
    1 1/2 tbsp

    water
    1/3 cup

    lemon juice
    2 tsp

    vanilla extract
    1 tsp

    ground cinnamon
    1 tsp

    ground nutmeg
    1/8 tsp

    apples (peeled, cored, and diced)
    2 med

    unsalted butter
    2 tsp

    Plain Nonfat Greek yogurt
    2 cup

    zest of 1 lemon
    (about 1 tbsp)