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Tag: foodie

  • Plum Muffins

    Plum Muffins

    How to Make Plum Muffins

    These plum muffins combine the goodness of juicy plums with diabetes-friendly ingredients, ensuring a satisfying treat that won’t derail your meal eating plan and lets you savor the sweet moments. without compromise.


    15 min prep time


    20 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Grease a muffin tin or line with paper liners.

    2. In a large bowl, combine flour, sugar substitute, baking powder, baking soda, cinnamon, and salt.

    3. In another bowl, mix applesauce, milk, eggs, oil, and vanilla.

    4. Add wet ingredients to dry ingredients and stir until just combined. Fold in chopped plums. Spoon batter into muffin cups, filling two-thirds full.

    5. Bake for 15–20 minutes or until a toothpick comes out clean. Allow to cool for 5 minutes in the pan, then transfer to a wire rack to cool completely.

    Kidney-Friendly
    Fiber Focused
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      131mg
      3%

    Ingredients

    whole wheat flour
    2 cup

    baking sugar substitute
    5 tbsp

    baking powder
    2 tsp

    baking soda
    1/2 tsp

    ground cinnamon
    1/2 tsp

    salt
    1/4 tsp

    unsweetened applesauce
    1/2 cup

    skim milk
    1/2 cup

    eggs (beaten)
    2 whole

    vegetable oil
    1/4 cup

    vanilla extract
    1 tsp

    plums (small diced)
    1 cup

  • Watermelon Gazpacho

    Watermelon Gazpacho

    How to Make Watermelon Gazpacho

    Cool off from the summer heat with this refreshing watermelon gazpacho! Gazpacho is a chilled soup that requires no cooking and uses fresh, blended vegetables. That makes it a great summer recipe you can serve at your next BBQ.


    1 hr 15 min prep time


    6servings


    1 & 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place watermelon, cucumber, bell pepper, tomatoes, shallot, jalapeño, vinegar, olive oil, salt, and pepper in a blender. Blend until completely smooth. Taste and adjust seasonings if needed.

    2. Refrigerate the gazpacho for at least an hour before serving.

    3. To serve, divide gazpacho between bowls and top with basil. If desired, add a small drizzle of olive oil.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Latin American
    Soup
    Vegetarian
    Vegan
    One Pot
    No Cook
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 & 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      495mg
      11%

    Ingredients

    seedless watermelon (cubed)
    4 cup

    cucumber(s) (peeled and seeded)
    1

    red bell pepper (chopped)
    1/2

    tomato(es) (cored, seeds and membranes removed)
    4 med

    shallots (chopped)
    1/2

    jalapeño pepper (trimmed and seeded)
    1 small

    sherry vinegar
    1 tbsp

    olive oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    fresh basil (julienned )
    1/4 cup

  • Parsley and Cilantro Chimichurri Baked Cod

    Parsley and Cilantro Chimichurri Baked Cod

    How to Make Parsley and Cilantro Chimichurri Baked Cod

    Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
    Try making cilantro lime quinoa for a tasty side starch to pair with it.


    10 min prep time


    10 min cook time


    4servings


    1 cod, 2 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp. oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.

    3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

    4. Add vinegar, lime zest and juice, and 3 tbsp. olive oil. Process until smooth and set aside.

    5. To serve, divide fish between plates and top with chimichurri sauce.

    Low Carb
    Seafood
    Latin American
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod, 2 tbsp sauce


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      420mg
      9%

    Ingredients

    4 oz cod filets
    4

    garlic
    4 clove

    red onion (chopped)
    12

    fresh flat leaf parsley (packed)
    1 cup

    fresh cilantro leaves (packed)
    1 cup

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/8 tsp

    red wine vinegar
    2 tbsp

    lime (zest and juice from lime needed)
    1 large

    olive oil (divided use)
    4 tbsp

  • Spinach Salad with Goat Cheese & Beets

    Spinach Salad with Goat Cheese & Beets

    How to Make Spinach Salad with Goat Cheese & Beets

    This classic spinach salad with goat cheese and beets is colorful, flavorful, and full of nutrients. Spinach is the star of the show, a vitamin-packed vegetable that is a great addition to any diabetes-friendly diet. The honey and Dijon mustard dressing adds a touch of sweetness and takes these flavors to the next level.

    Wanting to add more spinach to your diet? Try out these recipes!
    • Easy Spinach Ricotta Enchiladas
    • Spinach Artichoke Stuffed Portobellos


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Scrub the beets and trim and discard the tops. Place in a saucepan or pot and cover with water. Bring to a boil, then reduce heat and simmer until fork-tender, 30–45 minutes.

    2. Remove from water and let cool, then peel and slice into wedges.

    3. In a large bowl, whisk together the water, honey, and Dijon mustard. Add spinach and toss to coat.

    4. Add beets, goat cheese, and pine nuts. Toss again gently.

    French
    Salads
    Vegetarian
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      5g

    Ingredients

    beets (tops trimmed)
    1 lbs

    mayonnaise made with olive oil
    1/3 cup

    water
    3 tbsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    baby spinach
    10 oz

    goat cheese (crumbled)
    2 oz

    pine nuts
    1/4 cup

  • Sweet Sriracha Roasted Brussels Sprouts

    Sweet Sriracha Roasted Brussels Sprouts

    How to Make Sweet Sriracha Roasted Brussels Sprouts

    Enjoy both sweet and spicy flavors with these sweet sriracha roasted Brussels sprouts. The sweetness comes from 100% natural Splenda® Monk Fruit Sweetener! Brussels sprouts are rich in antioxidants and fiber, making them a nutritious and delicious treat. Serve with a lean protein and a whole grain to complete your meal!


    5 min prep time


    30 min cook time


    8servings


    1/2 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. Toss Brussels sprouts with olive oil and salt. Cover a baking sheet with parchment paper. Arrange Brussels sprouts so they are cut-side down in a single layer.

    3. Roast sprouts for 20 minutes, until dark brown on the edges and fork-tender.

    4. Mix together Splenda® Monk Fruit Sweetener, sriracha, Dijon, and garlic. Remove sprouts and pour on sriracha sauce, tossing sprouts in the sauce. Make sure they are spread back into a single layer and put them back in the oven for 5 more minutes. Serve immediately and enjoy!

    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 Cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      190mg
      4%

    Ingredients

    fresh Brussels sprouts (halved lengthwise)
    1 lbs

    olive oil
    1 tbsp

    Kosher Salt
    1/4 tsp

    Splenda® Monk Fruit Granulated Sweetener
    1 1/2 tbsp

    sriracha
    1 1/2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (grated)
    2 clove

  • Pulled Chicken with Cilantro Lime

    Pulled Chicken with Cilantro Lime

    How to Make Pulled Chicken with Cilantro Lime


    20 min prep time


    3 hr cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, stir together the onion, lime juice, and salt. Cover with plastic wrap and set aside at room temperature for 3 to 5 hours, while the chicken cooks.
    2. Place the chicken in a medium slow cooker. Sprinkle with the chili powder and cumin. Pour the chicken broth around the chicken. Cover and cook on low for 3 to 5 hours or until chicken reaches a temperature of 165 degrees F.
    3. Remove the chicken from the slow cooker and using the tines of two forks, shred the chicken. Place the chicken in a bowl and toss with the onion lime mixture. Serve with lime wedges.
    4. Electric pressure cooker variation: Prepare the onion lime mixture as above. Place the chicken in the pressure cooker. Sprinkle with chili powder and cumin. Pour the chicken broth around the chicken. Secure the lid. Cook on high pressure for 6 minutes. Allow the pressure to release naturally for 5 minutes, then quickly release the remaining pressure. Proceed as above.
    Low Carb
    Budget Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    Slow Cooker
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      320mg
      7%

    Ingredients

    red onion (finely chopped)
    1 small

    lime juice (fresh-squeezed, plus 2 tbsp)
    1/4 cup

    salt (kosher)
    1/4 tsp

    boneless, skinless chicken breasts (all fat discarded)
    1 lbs

    chili powder
    1 tsp

    ground cumin
    1/2 tsp

    low sodium chicken broth (fat-free)
    1 cup

    lime (wedges for serving)
    1

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      4g

    • Potassium
      457mg
      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • 5 Ingredient Blueberry Protein Muffins

    5 Ingredient Blueberry Protein Muffins

    How to Make 5 Ingredient Blueberry Protein Muffins

    Don’t be deceived. These 5 Ingredient Blueberry Protein Muffins may be smaller in size, but they sure are delicious! This recipe can help fit more protein into your diet by combining fresh, sweet-tart blueberries with the warm flavors of almond butter and vanilla Greek nonfat yogurt. Better yet, this recipe contains just five ingredients meaning it’s oh-so-easy to make—and take on the go.
     


    10 min prep time


    20 min cook time


    6servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375˚F. Spray 6 muffin cups with cooking spray. In large bowl, stir together banana, quinoa, nonfat yogurt and almond butter until blended. Fold in blueberries.

    2. Spoon batter into prepared muffin cups. Bake for 20 to 25 minutes or until golden brown and set in center. Let cool completely.

    Sides
    Foodie
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      227mg
      5%

    Ingredients

    banana(s)
    1

    quinoa (cooked)
    1 cup

    Greek vanilla yogurt (nonfat)
    1/4 cup

    almond butter
    1/4 cup

    blueberries (fresh)
    1 cup

  • Blueberry Almond Chicken Salad Lettuce Wraps

    Blueberry Almond Chicken Salad Lettuce Wraps

    How to Make Blueberry Almond Chicken Salad Lettuce Wraps

    Liven up that lunch bag and grab a boost of blue. You’ll be so happy you did when you bite into these creamy blueberry almond chicken salad lettuce wraps. Crispy, flavorful goodness that also fits into a diabetes friendly eating plan. Instead of mayonnaise, these wraps are yogurt-based to cut back on calories and fat—and not to mention an excellent source of vitamin A. Crunch away! 
     


    10 min prep time


    20 min cook time


    4servings


    1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, combine yogurt, basil, salt and pepper until blended.
    2. Add chicken, blueberries, celery and scallions and toss until evenly coated.
    3. Arrange lettuce leaves on serving platter and top with chicken mixture, dividing evenly between lettuce leaves.
    4. Top with almonds.
    Low Carb
    Foodie
    Budget Friendly
    Dinner
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      586mg
      12%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    fresh basil (chopped)
    1/4 cup

    salt (kosher)
    1/2 tsp

    black pepper
    1/4 tsp

    cooked chicken (chopped)
    3 cup

    blueberries
    3 cup

    celery (chopped)
    1/2 cup

    green onion (scallion) (chopped)
    1/4 cup

    lettuce leaves
    8

    almonds (sliced and toasted)
    2 tbsp

  • Low Carb Apple Spice Muffins

    Low Carb Apple Spice Muffins

    How to Make Low Carb Apple Spice Muffins

    These low carb muffins are made with coconut and almond flours instead of wheat flour (which makes them gluten-free, too), and they are sweetened with erythritol, a low-calorie sugar alcohol. The result is scrumptious muffins with only 9 grams of carbohydrate and no added sugar! These are perfect for meal prepping or a grab-and-go breakfast. They are also freeze well for longer storage—just thaw at room temperature or toast them in the oven for a warm treat!


    8 min prep time


    25 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. In a medium bowl, combine the almond flour, coconut flour, erythritol, baking powder, cinnamon, nutmeg, cloves, salt. In another medium bowl, combine the oil, eggs, and almond milk.
    3. Pour the wet ingredients into the dry ingredients and mix. Add the apple and stir.
    4. Fill the muffin tins. Bake for 20-25 minutes or until a fork or toothpick comes out clean.
    5. To freeze: let the muffins cool completely, then remove them from the muffin pan. Arrange them in a single layer on a sheet pan and freeze for at least 2 hours. Once they are frozen solid, store them together in a freezer-safe ziptop bag. Or, wrap each muffin well in aluminum foil to store individually.
    Low Sodium
    Low Carb
    Breakfast and Brunch
    Foodie
    Vegetarian
    Snacks
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    avocado oil cooking spray
    1

    almond flour
    2 cup

    coconut flour
    1/2 cup

    erythritol or other sugar substitute
    1/2 cup

    baking powder
    1 tsp

    ground cinnamon
    2 tsp

    ground nutmeg
    1/2 tsp

    ground cloves
    1/4 tsp

    avocado oil
    1/4 cup

    large eggs
    4

    unsweetened vanilla almond milk
    1/2 cup

    small apple (peeled, cored, and finely diced)
    1