The Super Diabetes Site

Tag: fiber focused

  • Peppermint Chocolate “Nice Cream”

    Peppermint Chocolate “Nice Cream”

    How to Make Peppermint Chocolate “Nice Cream”

    There’s no dairy in this “nice cream”! Bananas provide its delectable creaminess and sweetness. Next time you have overripe bananas on the counter, don’t throw them out—peel and cut them into “coins,” lay the coins out on a baking sheet and freeze until frozen solid, then store them in a freezer-safe container. 

    As you’re puréeing the nice cream, it starts out looking crumbly—and you might not think it’s going to work. Just be patient. It’ll all of a sudden become velvety smooth. Cacoa nibs add a nice chocolatey crunch to this vegan treat with no added sugar.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    3servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the frozen banana coins, cocoa powder, and extracts to a food processor. Cover and pulse 10 times to chop the bananas.
    2. Process the banana mixture on high speed until creamy, about 2½ minutes. Every 30 seconds, stop and scrape down the inside of the food processor.
    3. Add the cacao nibs and pulse 3 times to combine.
    4. Enjoy immediately, soft-serve style. Or freeze until solid; at serving time, set it out for 15 minutes, scoop, and serve.
    Fiber Focused
    Kid Friendly
    Comfort Food
    Vegetarian
    Vegan
    Quick & Easy
    No Cook
    Dessert
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    fully ripened bananas (sliced into coins and frozen)
    2 med

    unsweetened cocoa powder
    3 tbsp

    vanilla extract
    1/2 tsp

    peppermint extract
    1/4 tsp

    cacao nibs
    1 tbsp

  • Ronaldo’s Apple Pie

    Ronaldo’s Apple Pie

    How to Make Ronaldo’s Apple Pie

    This “apple pie” recipe from Chef Ronaldo Linares ditches the buttery crust without sacrificing any of the flavor of a classic apple pie.


    10 min prep time


    1 hr cook time


    3servings


    1 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Core the apples, making sure to leave the bottoms intact. Cut off the top of
      each apple, about 1/4 inch from the top.
    3. In a medium bowl, combine 2 tablespoons lime juice and 2 cups water. Soak
      the apples in the water for about 5 minutes to prevent browning.
    4. In another bowl, add almond butter, cinnamon, nutmeg, vanilla extract,
      remaining lime juice, and pumpkin spice. Mix together.
    5. Remove apples from water and pat dry. Stuff each apple with 1 tablespoon
      almond butter mixture. Once all apples are stuffed, place them in a deep
      baking dish. Add about 1/2 inch water to the baking dish, and make sure
      apples are upright in the water. (The water keeps the apples from drying out.)
      Bake for 1 hour. While the apples bake, keep an eye on the water level; add
      more water if needed.
    6. Once apples are fork tender, remove from baking dish and serve.
    Fiber Focused
    Vegetarian
    Vegan
    Gluten-Free
    Dessert
    Cooking for 1 or 2
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1 apple


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        28g

    • Protein
      4g

    • Potassium
      390mg
      8%

    Ingredients

    apples such as Gala or Fuji
    3

    lime juice (divided)
    2 tbsp plus 1/2 tsp

    almond butter
    3 tbsp

    ground cinnamon
    1/8 tsp

    ground nutmeg
    1/8 tsp

    vanilla extract
    1/8 tsp

    pumpkin pie spice
    1/8 tsp

  • Panzanella Salad

    Panzanella Salad

    How to Make Panzanella Salad

    Panzanella is a traditional Italian salad made with stale bread. Fresh tomatoes, cucumbers, basil, olives, and chicken are added for a refreshing summer meal, with everything you need in one bowl. You could use a rotisserie chicken from the store, or leftover chicken from another recipe.

    Double Up: For a little heat, make a double batch of buffalo chicken from this recipe for Buffalo Chicken Legs with Blue Cheese Salad and use the leftovers for this panzanella salad.


    20 min prep time


    4servings


    about 4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bread in a small bowl of water until just soft (no more than a few seconds). Squeeze out all of the water and break into small pieces.

    2. Place the bread pieces in a large bowl with the scallions, tomatoes, basil, cucumber, and olives. Add 4 Tbsp of the salad dressing and mix well. Divide among 4 dinner plates.

    3. Add the chicken pieces to each plated salad. Sprinkle with pine nuts. Drizzle the remaining 2 Tbsp of dressing over the salads.

    Fiber Focused
    Italian
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      about 4 cups


    • Amount per serving



      Calories





      520

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        24g

    • Protein
      43g

    • Potassium
      1275mg
      27%

    Ingredients

    whole wheat bread (1-2 days old)
    6 large slices

    scallions (sliced)
    8

    medium tomatoes (cut into cubes)
    4

    fresh basil leaves (torn into bite-size pieces)
    2 packed cups

    medium cucumber (peeled and cut into cubes)
    1

    pitted black olives (halved)
    10

    light Italian salad dressing (divided)
    6 tbsp

    cooked chicken (cut into cubes)
    4 cup

    pine nuts
    1/2 cup

  • Buffalo Chicken Legs with Blue Cheese Salad

    Buffalo Chicken Legs with Blue Cheese Salad

    How to Make Buffalo Chicken Legs with Blue Cheese Salad

    A tangy, cool salad topped with blue cheese dressing balances the heat of buffalo drumsticks. You can add more or less cayenne pepper, depending on how hot you like. Try making your own dressing with this Light Blue Cheese Dressing recipe.

    Double Up: Double the buffalo chicken in this recipe and use the leftover chicken in this Panzanella Salad.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    4servings


    2 1/2 cups salad with 2-3 drumsticks

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix the cayenne pepper (add an additional 1/2 tsp for extra spiciness), honey, vinegar, tomato paste, and garlic to form a smooth sauce. Set aside.
    2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken in one layer and brown for 5 minutes. Turn and brown 5 more minutes.
    3. Reduce the heat to low and add the sauce to the skillet. Stir to coat the chicken. Cover the skillet and cook for 5 minutes. A meat thermometer inserted into the chicken should read 170° F when it’s fully cooked.
    4. Divide the salad greens among 4 dinner plates. Add the celery and croutons, then drizzle with blue cheese dressing. Divide the chicken among the 4 plates, and top with any remaining buffalo sauce.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups salad with 2-3 drumsticks


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        16g

    • Protein
      40g

    • Potassium
      1020mg
      22%

    Ingredients

    cayenne pepper
    1/2 tsp

    honey
    3 tbsp

    white vinegar
    1/4 cup

    tomato paste
    1/4 cup

    garlic (crushed)
    4 clove

    canola oil
    2 tbsp

    skinless chicken drumsticks with bone
    3 lbs

    washed, ready-to-eat mixed salad greens
    8 cup

    sliced celery
    2 cup

    whole-wheat croutons
    2 cup

    light blue cheese dressing
    1/2 cup

  • Instant Pot Chicken Curry Salad

    Instant Pot Chicken Curry Salad

    How to Make Instant Pot Chicken Curry Salad

    Steaming chicken breast in an Instant Pot creates moist, tender chicken that you can use in any dish. In this recipe, the chicken tops a vibrant salad of greens, edamame, and asparagus (which are also steamed in the Instant Pot) mixed with a curry-yogurt dressing. This recipe is perfect for meal prepping—you can prepare everything over the weekend and pack it up in individual containers for grab-and-go lunches all week.

    Find more diabetes-friendly Instant Pot recipes here.


    12 min prep time


    23 min cook time


    4servings


    1/2 cup chicken with 1 1/2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the chicken with the cumin and black pepper. Place the water in the multicooker pot. Arrange the chicken in the steamer basket.
    2. Seal the lid and close the valve. Select Manual and cook for 6 minutes. Use a natural pressure release for 5 minutes, followed by a quick pressure release.
    3. When the pressure cooker valve drops, carefully remove the lid. Remove the chicken and place it on a cutting board. Let sit for 5 minutes before slicing or chopping, according to preference.
    4. In a medium bowl, whisk together the yogurt, mayonnaise, sugar, curry, and salt. Set aside.
    5. Place the asparagus and edamame in the steamer basket. Seal the lid, close the valve, and press the Cancel button. Select Manual and cook for 1 minute. Use a quick pressure release.
    6. When the valve drops, carefully remove the lid and transfer the asparagus mixture to a colander. Run under cold water to stop the cooking process; drain well.
    7. Place equal amounts of the kale mix on each of 4 dinner plates. Top with the asparagus mixture.
    8. Add the chicken and the onion to the yogurt dressing, and toss until well coated. Spoon equal amounts of the curried chicken on top of each plate of veggies. (Alternatively, place the chicken on the veggies, drizzle with dressing, and top with the onion.) Sprinkle with cilantro.
    Veggie Rich
    Fiber Focused
    Salads
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken with 1 1/2 cups greens


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      26g

    • Potassium
      660mg
      14%

    Ingredients

    boneless, skinless chicken breasts
    12 oz

    ground cumin
    1 tsp

    black pepper
    1/4 tsp

    water
    2 cup

    2% plain Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    sugar
    1 tbsp

    curry powder
    1 1/2 tsp

    salt
    1/2 tsp

    asparagus cut into 1-inch pieces
    2 cup

    fresh or frozen shelled edamame
    1 cup

    baby kale mix
    4 cup

    chopped red onion
    1/2 cup

    chopped cilantro or green onion
    1/4 cup

  • Instant Pot Vegetarian Thai Mushroom Soup

    Instant Pot Vegetarian Thai Mushroom Soup

    How to Make Instant Pot Vegetarian Thai Mushroom Soup

    Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup gets it’s rich creaminess from coconut milk. It’s also loaded with vegetables to make a hearty soup perfect for a light lunch or dinner. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

    Find more diabetes-friendly Instant Pot recipes here.

     

     


    10 min prep time


    16 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mushrooms, frozen vegetables, chickpeas, tomatoes, water, sriracha, and cumin in the multicooker pot.
    2. Seal the lid and close the valve. Select Manual and cook for 8 minutes. Use a quick pressure release.
    3. When the valve drops, carefully remove the lid and stir in the remaining ingredients. Let sit for 5 minutes to allow the flavors to blend. Serve warm.
    Veggie Rich
    Fiber Focused
    Asian
    Vegan
    Soup
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        4.8g

        24%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        13g

    • Protein
      12g

    • Potassium
      930mg
      20%

    Ingredients

    sliced mushrooms, preferably cremini (baby bella)
    8 oz

    frozen pepper-and-onion blend
    2 cup

    no-salt-added chickpeas (rinsed and drained)
    1 (15-oz) can

    no-salt-added diced tomatoes
    1 (14.5-oz) can

    water
    1/2 cup

    sriracha
    1 tbsp

    ground cumin
    1/2 tsp

    lite coconut milk
    1 1/2 cup

    chopped fresh cilantro
    1/2 cup

    sugar
    1 tbsp

    grated fresh ginger
    1 tbsp

    salt
    1/2 tsp

  • Instant Pot Asian Spaghetti Squash

    Instant Pot Asian Spaghetti Squash

    How to Make Instant Pot Asian Spaghetti Squash

    Spaghetti squash is a great low-carb alternative to grain-based noodles, especially in Asian dishes where it’s light texture is similar to glass or rice noodles. Ginger, lime, and edamame create a light and refreshing flavor in this dish that can be enjoyed hot or cold as leftovers the next day.

    Spaghetti squash can take a long time to cook in the oven, but the Instant Pot cooks the squash in a fraction of the time. Prepare the vegetables while the squash cooks, and this recipe can go from pantry to plate in just about 30 minutes!

    Find more diabetes-friendly Instant Pot recipes here.


    20 min prep time


    17 min cook time


    6servings


    About 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce the squash over the entire surface with the tip of a sharp knife. Place in the microwave and set on high for 2 minutes. Using 2 dish towels or pot holders, carefully remove the squash from the microwave (it will be hot). Cut the squash in half crosswise, not lengthwise. Scrape out the seeds and connecting strands with a spoon.
    2. Place the water and a trivet in the Instant Pot. Place the 2 squash halves on the trivet. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 7 minutes.
    3. Use a quick pressure release. Meanwhile, combine the soy sauce, juice of 1 of the limes, sugar, ginger, and crushed pepper flakes in a small bowl. Whisk until well blended and set aside.
    4. When the valve drops, carefully remove the lid. Remove the squash halves and place on a cutting board. Remove the trivet.
    5. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Add the edamame to the water, bring to a boil, and boil for 2 minutes. Drain well.
    6. To create long spaghetti squash strands, run a fork around the outer edges of the squash to release the strands, rather than “raking through” the strands.
    7. Place the squash in a large serving bowl or divide among 6 individual bowls. Top the squash evenly with the edamame, carrots, and green onion, spoon the soy sauce mixture evenly over all, and sprinkle with the nuts and cilantro. Do not stir. Cut the remaining lime into 6 wedges and serve with the squash to squeeze over all.
    Fiber Focused
    Veggie Rich
    Asian
    Vegetarian
    Easy Pantry Recipes
    Budget Friendly
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Vegan
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      About 1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      10g

    • Potassium
      820mg
      17%

    Ingredients

    spaghetti squash
    1 (about 3 lbs)

    water
    1 cup

    lower sodium soy sauce
    3 tbsp

    limes
    2

    sugar
    4 tsp

    grated fresh ginger
    1 tbsp

    crushed red pepper flakes
    1/8 tsp

    frozen shelled edamame
    12 oz

    matchstick carrots
    1 cup

    chopped green onion
    1/2 cup

    unsalted peanuts or slivered almonds (chopped)
    2 oz

    chopped fresh cilantro
    1/2 cup

  • Instant Pot Lentils and Poached Eggs

    Instant Pot Lentils and Poached Eggs

    How to Make Instant Pot Lentils and Poached Eggs

    Zesty lentils pair beautifully with a creamy poached egg in this dish that is great anytime of day! Enjoy it in the morning for a high-fiber, high-protein breakfast that will leave you full until lunchtime. For an even quicker and easier meal, make the lentils ahead of time. You can poach the eggs in the Instant Pot in the time it takes to reheat the lentils in the microwave!

    Find more diabetes-friendly Instant Pot recipes here.


    13 min prep time


    19 min cook time


    4servings


    3/4 cup lentil mixture with 1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the lentils, bay leaves, and 2 cups of the water in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 7 minutes.
    2. Meanwhile, in a small bowl, whisk together the oil, parsley, lemon zest and juice, and 1/4 tsp of the salt. Set aside.
    3. Coat 4 (6-oz) ramekins with cooking spray and crack 1 egg into each ramekin. Set aside.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid and drain the lentils, (discarding the lentil water and 2 bay leaves). Return the lentils to the Instant Pot with the spinach and 1/4 tsp of the salt. Toss until the spinach is just wilted and divide it between 4 soup bowls. Cover to keep warm.
    5. Add 1 cup of water to the pot, add a trivet and 3 ramekins. Stack the 4th ramekin on top of the other ramekins. Seal the lid, close the valve, press the Cancel button, and reset the Manual/Pressure Cook button to 1 minute.
    6. Use a natural pressure release for 1 minute, followed by a quick pressure release. When the valve drops, carefully remove the lid. Remove the ramekins and drain off any excess water that may have accumulated while cooking. Carefully run a knife around outer edges of each egg to release from the ramekin easily.
    7. Spoon equal amounts of the oil mixture on top of each serving of lentils and top with the eggs. Sprinkle with black pepper.
    Fiber Focused
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    One Pot
    Vegetarian
    Easy Pantry Recipes
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup lentil mixture with 1 egg


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      590mg
      13%

    Ingredients

    dried green or brown lentils (rinsed and drained)
    3/4 cup

    bay leaves
    2

    water (divided)
    3 cup

    olive oil
    3 tbsp

    grated zest and juice of 1 lemon
    1

    finely chopped fresh parsley
    1 tbsp

    salt (divided)
    1/2 tsp

    nonstick cooking spray
    1

    eggs
    4

    baby spinach
    4 cup

    black pepper
    1/4 tsp

  • Penne with Eggplant-Tomato Sauce

    Penne with Eggplant-Tomato Sauce

    How to Make Penne with Eggplant-Tomato Sauce

    AKA Pasta Alla Norma, this is a traditional first course offered throughout Italy. Norma was the name of an opera by Bellini that was popular when poet, writer, and scholar Nino Martoglio was so impressed by the dish that he declared it a masterpiece, like the opera. This dish is so loved that other noteworthy acts are now referred to as “alla Norma,” meaning “successful” or “grandiose,” in some parts of Sicily. This is one of my family’s favorite dishes.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Using a sharp knife, slice eggplant into 1/4-inch slices, and place on a baking sheet. Brush the eggplant with 2 Tbsp olive oil, then broil for 5–7 minutes per side until they are dark gold and cooked through. Set aside to cool. (This step can be done a day in advance.)

    2. Heat remaining olive oil in a large saucepan over medium heat. Add garlic and cook until it begins to release its aroma, but do not allow garlic to turn color.

    3. Pour in tomatoes, and stir. Add crushed red pepper, basil, salt, and freshly ground pepper. Cover, reduce heat to low, and simmer for 20 minutes.

    4. When eggplant is cool enough to handle, stack three slices together, and chop into dime-size pieces. Repeat until all eggplant is chopped.

    5. While sauce is still cooking, bring a gallon of water to a boil over high heat. Add pasta and cook until al dente.

    6. After sauce has cooked for 20 minutes, turn off heat, remove lid, and add eggplant pieces and cheese. Stir well. Cover, and simmer sauce over medium heat until pasta is done cooking (10–12 minutes).

    7. Drain pasta. Toss in sauce to coat. Serve hot garnished with chopped basil (if desired).

    Kidney-Friendly
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Mediterranean
    Italian
    Vegetarian
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      760mg
      16%

    Ingredients

    large eggplants
    2 (about 2 lb total)

    olive oil (divided)
    1/4 cup

    garlic (minced)
    2 clove

    no-salt-added strained tomatoes or tomato puree
    1 (26-oz) box or can

    crushed red pepper flakes
    1 tsp

    fresh basil (roughly torn)
    6 sprig

    salt
    1/4 tsp

    black pepper
    to taste

    dried whole-wheat penne rigate, or gluten-free pasta
    3/4 lbs

    grated pecorino Romano cheese
    1/2 cup

  • Tropical Kale Quinoa Salad

    Tropical Kale Quinoa Salad

    How to Make Tropical Kale Quinoa Salad

    This is a great side for those who like a little sweet in an otherwise savory dish. You can make this dish ahead of time and serve it warm or cold.


    15 min prep time


    20 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the quinoa, kale mixture, coconut and almonds, and the rest of the ingredients. Stir well. Scoop equal amounts into bowls and serve warm or cold, according to your preference.
    2. Place the coconut and almonds on a baking sheet and toast in the oven for about 6 minutes. Stir every 2 minutes to prevent burning.
    3. Heat the oil in a nonstick pan over medium-high heat. Sauté the kale and pineapple chunks for about 4 minutes.
    4. Cook the quinoa according to the package instructions, omitting any added salt.
    5. Preheat the oven to 350° F.
    Fiber Focused
    Dinner
    Gluten-Free
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      520mg
      11%

    Ingredients

    orange juice
    3 tbsp

    chopped fresh ginger
    1 tbsp

    green onions (chopped)
    2

    slivered almonds
    1/4 cup

    unsweetened coconut flakes
    2 tbsp

    canned no-sugar-added pineapple chunks in juice
    1/2 (20-oz) can

    chopped fresh kale
    6 cup

    olive oil
    1 tbsp

    dry tricolor quinoa
    1/2 cup