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Tag: gluten-free

  • California Date and Acorn Squash Salad

    California Date and Acorn Squash Salad

    How to Make California Date and Acorn Squash Salad

    The sweetness of the California Dates pairs beautifully with the spiciness of the arugula and the Indian spice blend, garam masala, adds depth of flavor to this enticing side dish. Keeping the skin on the acorn squash adds texture and fiber to the dish as well. Feel free to swap out the acorn squash with other winter varieties, such as delicata squash. 


    15 min prep time


    20 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F and line a baking sheet with foil or parchment paper.

    2. In a large bowl, add squash, oil, ½ teaspoon salt, and ½ teaspoon garam masala and mix together well. Place the squash on the baking sheet in a single layer and roast for 20 minutes, turning over pieces halfway. 

    3. In same bowl, add juice, jam, ground black pepper, and remaining ½ teaspoon salt and ¼ teaspoon garam masala. Whisk together well. 

    4. Add cooked squash and dates to bowl and toss together. 

    5. Place arugula in a large serving bowl or platter. Add squash and dates. Top with toasted nuts. 

    French
    Vegetarian
    Vegan
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      551mg
      12%

    Ingredients

    acorn squash (sliced into ½-inch thick slices)
    1 whole

    olive oil
    1 tbsp

    Kosher Salt (divided)
    1 tsp

    garam masala (divided)
    3/4

    fresh squeezed orange juice
    2 tbsp

    apricot jam
    1 tbsp

    black pepper
    1/4 tsp

    California dates (pitted and cut into quarters)
    3/4 cup

    arugula
    5 cup

    toasted nuts of choice (such as pistachios, pecans, walnuts, or almonds)
    1/3 cup

  • Grilled Tilapia with Crunchy Corn Salsa & Arugula

    Grilled Tilapia with Crunchy Corn Salsa & Arugula

    How to Make Grilled Tilapia with Crunchy Corn Salsa & Arugula

    This grilled tilapia is a fresh and flavorful dish that fits in the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for those who are mindful of their blood pressure. Tender tilapia fillets are grilled to perfection and served with a vibrant salsa made from crunchy corn, tomatoes, onions, and cilantro, all atop a bed of peppery arugula.  


    15 min prep time


    8 min cook time


    4servings


    4 oz tilapia, ¾ cup salsa, 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine corn, red bell pepper, red onion, jalapeño, rice vinegar, olive oil, and cilantro. Toss well and set aside.

    2. Pat the tilapia fillets dry with a paper towel. Spray with cooking spray on both sides. Sprinkle evenly with cumin, smoked paprika, garlic powder, and black pepper.

    3. Preheat a grill or grill pan over medium-high heat. Spray the pan with oil. Grill the tilapia for 3–4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let rest for a minute.

    4. Divide the arugula among 4 plates. Place a grilled tilapia fillet on top of the arugula. Spoon the crunchy corn salsa over and around the fish.

    Seafood
    Latin American
    Caribbean
    Salads
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz tilapia, ¾ cup salsa, 1 cup arugula


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g
      • Added Sugars
        6g

        12%

    • Protein
      26g

    • Potassium
      689mg
      15%

    Ingredients

    fresh or frozen corn kernels (thawed if frozen)
    2 cup

    red bell pepper (diced)
    1 med

    red onion (finely diced)
    1/2 small

    jalapeño pepper (finely diced)
    1 small

    unseasoned rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    fresh cilantro (chopped)
    1/4 cup

    tilapia (fresh or frozen, thawed)
    4 fillets (4–5 oz each)

    nonstick cooking spray
    1 whole

    ground cumin
    1 tsp

    smoked paprika
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    baby arugula
    4 cup

  • Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    How to Make Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    This quick and delicious shrimp dish follows the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for people who are mindful of their blood pressure. Succulent shrimp are sautéed with fresh spinach, sweet grape tomatoes, and crispy roasted red potatoes, creating a harmonious blend of flavors and textures. It’s a hearty and flavorful dish that’s perfect for a weeknight dinner.


    5 min prep time


    35 min cook time


    4servings


    1 cup shrimp and veggies, ½ cup potatoes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Halve or quarter the baby red potatoes, depending on their size. Toss them with 2 tsp olive oil, Italian seasoning, salt, and pepper on a baking sheet. 

    2. Roast in the oven for 20–25 minutes, flipping halfway through, until golden and tender.

    3. Heat a skillet over medium heat. Add the remaining olive oil and grape tomatoes to the skillet. Cook, stirring occasionally, for 3–4 minutes, or until the tomatoes soften and release some of their juices

    4. Add the garlic, shrimp, and crushed red pepper to the skillet. Sauté the shrimp for 1–2 minutes per side, or until opaque and cooked through.

    5. Add the spinach to the skillet in handfuls, stirring after each addition to allow it to wilt.

    6. Reduce the heat to low and sprinkle half the grated Parmesan cheese over the skillet contents. Stir to combine, allowing the cheese to melt slightly.

    7. Divide the shrimp, sautéed veggies, and spinach between plates. Garnish with the reserved Parmesan cheese and basil ribbons. Serve alongside the roasted red potatoes.

    Seafood
    Mediterranean
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup shrimp and veggies, ½ cup potatoes


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      285mg

      95%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      42g

    • Potassium
      1131mg
      24%

    Ingredients

    baby red potatoes
    16 oz

    olive oil
    1 tbsp

    Italian seasoning
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    grape tomatoes (halved)
    1 pints

    garlic (minced)
    2 clove

    large shrimp (peeled and deveined)
    1 1/2 lbs

    crushed red pepper flakes
    1/4 tsp

    baby spinach
    5 oz

    Parmesan cheese (finely grated)
    1 1/2 oz

    fresh basil leaves (julienned)
    1/2 cup

  • Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    How to Make Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Bring a taste of summer to your table with these tasty dishes that fit the Very-Low-Carbohydrate Meal Pattern. This dish is a perfect blend of sweet, spicy, and creamy flavors, making it a delightful meal for any occasion.


    15 min prep time


    20 min cook time


    4servings


    6oz chicken, ½ cup peach/peppers, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Pat the chicken thighs dry with paper towels. Season both sides with pepper.

    3. Heat a large ovenproof skillet over medium-high heat. Add olive oil and swirl to coat. Place the chicken in the skillet and sear on one side until golden brown, about 5–6 minutes. Flip the chicken, then remove the skillet from heat.

    4. Arrange the peach slices and diced jalapeños around the chicken in the skillet.

    5. Drizzle with lemon juice, zest, and sugar-free syrup. Transfer the skillet to the oven and bake for 15–18 minutes, or until the chicken is fully cooked (165 degrees F internal temperature).

    6. Meanwhile, in a medium bowl, whisk together minced garlic, mayonnaise, apple cider vinegar, Dijon mustard, and dried basil.

    7. Add sliced artichoke hearts and avocado to the bowl with the dressing. Toss gently to coat. Add spring mix and toss again to combine.

    8. Divide the salad among plates. Top with roasted chicken and caramelized peaches.

    Veggie Rich
    Caribbean
    Salad Dressings & Condiments
    Salads
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      6oz chicken, ½ cup peach/peppers, 2 cups salad


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      203mg
      4%

    Ingredients

    boneless skinless chicken thighs
    1 1/2 lbs

    black pepper
    1/2 tsp

    olive oil
    2 tsp

    peaches (halved, pitted, and sliced)
    2 small

    jalapeño pepper (seeded and finely diced)
    2 whole

    lemon (zested and juiced)
    1 whole

    sugar-free maple-type syrup
    1 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    Dijon Mustard
    1 tsp

    dried basil
    1 tsp

    marinated artichoke hearts (drained and sliced)
    4 oz

    avocado (halved, pitted, and sliced)
    1/2 whole

    spring mix salad
    5 oz

  • Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    How to Make Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Indulge in the fresh and zesty flavors of a green goddess salad topped with rich smoked salmon and a sprinkle of everything bagel seasoning for a crunchy twist. This salad fits the Low-Carbohydrate Meal Pattern and combines crisp romaine, creamy avocado, and tangy herbs, all drizzled with a light and flavorful dressing. 


    15 min prep time


    4servings


    4 cups salad, 2 Tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, combine Greek yogurt, parsley, chives, basil, lemon juice, garlic, olive oil, and Dijon mustard. Blend until smooth and set aside

    2. In a large salad bowl, layer romaine lettuce, baby spinach, cucumber, cherry tomatoes, radishes, and red onion.

    3. Arrange smoked salmon, hard-boiled eggs, and diced avocado on top.

    4. Evenly sprinkle everything bagel seasoning over the salad.

    5. Drizzle the dressing over the salad just before serving.

    Veggie Rich
    Low Carb
    American
    Salad Dressings & Condiments
    Salads
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 cups salad, 2 Tbsp dressing


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      668mg
      14%

    Ingredients

    Plain Nonfat Greek yogurt
    1/4 cup

    fresh parsley (chopped)
    4 tbsp

    fresh chives (chopped)
    4 tbsp

    fresh basil leaves
    4 tbsp

    lemon juice
    2 tbsp

    garlic (minced)
    2 clove

    olive oil
    2 tsp

    Dijon Mustard
    1 tsp

    romaine lettuce (chopped)
    8 cup

    baby spinach
    2 1/2 oz

    cucumber(s) (thinly sliced)
    1 whole

    cherry tomatoes (halved)
    1 cup

    radish (thinly sliced)
    8 oz

    red onion (thinly sliced)
    1/2 small

    smoked salmon (sliced into strips)
    4 oz

    hard-boiled egg (quartered)
    3 large

    avocado (diced)
    1/2 cup

    everything bagel seasoning
    1 tsp

  • Vegetarian Pakistani Korma

    Vegetarian Pakistani Korma

    How to Make Vegetarian Pakistani Korma

    Korma originated in India but versions of this dish have expanded across South Asia. This Pakistani version is bolder in flavor and can be included in a vegetarian, low-carb, or low-fat eating pattern. If you serve the dish with a side of brown rice or whole grain roti, this dish fits nicely in a Mediterranean eating pattern, too. 


    5 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onions, garlic, and ginger until fragrant.  

    2. Add coriander, turmeric, chili powder, and garam masala. Stir for 1 minute.

    3. Add cauliflower, carrots, and peas. Cook for 5 minutes.

    4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes until vegetables are tender. 

    5. Optional step: Serve with 1/2 cup cooked brown rice or whole grain roti. The grams of carbohydrate will need to be added to the total carbs of the meal. 

    Veggie Rich
    Low Carb
    Indian
    Vegetarian
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      323mg
      7%

    Ingredients

    olive oil
    1 tbsp

    cauliflower florets
    1 cup

    carrots (diced)
    1 cup

    peas
    1/2 cup

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minched)
    1-inch piece

    plain low-fat yogurt 
    1/2 cup

    low sodium vegetable broth
    1 cup

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    garam masala
    1/4 tsp

    Kosher Salt (or to taste)
    1/2 tsp

  • Sautéed Cinnamon Apples

    Sautéed Cinnamon Apples

    How to Make Sautéed Cinnamon Apples

    Fast, nutritious and smells like apple pie—what’s not to like? Make this sliced fruit glazed with cinnamon, vanilla and honey for your next quick dessert. For even more flavor, top with toasted chopped walnuts.


    7 min prep time


    15 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat margarine in a sauté pan over medium-high heat. Add apples and sauté for 3 minutes, stirring frequently.

    2. Add remaining ingredients. Reduce heat to low and simmer for 12 minutes, stirring occasionally.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    American
    Vegetarian
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      0g

    • Potassium
      128mg
      3%

    Ingredients

    margarine (trans-fat-free)
    1 tbsp

    large Granny Smith apples (peeled and chopped)
    2

    ground cinnamon
    1/2 tsp

    vanilla extract
    1 tsp

    water
    3 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Guilt-Free Breakfast Sausage Patties

    Guilt-Free Breakfast Sausage Patties

    How to Make Guilt-Free Breakfast Sausage Patties

    Gone are the days of giving up some of our favorite foods! This breakfast sausage is full-flavored, thanks to the ground turkey and lots of spices. Breakfast can, once again, become your favorite meal of the day!

     


    10 min prep time


    10 min cook time


    14servings


    2 patties

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a large bowl and mix well. 

    2. Divide mixture into 28 serving and shape mixture into 2-inch patties.

    3. In a large skillet over medium-low heat, cook patties 3-5 minutes per side, or until no longer pink in center. Ensure patties reach an internal temperature of 165°F. Serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    14 Servings



    • Serving Size

      2 patties


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      15g

    • Potassium
      198mg
      4%

    Ingredients

    lean ground turkey
    2 lbs

    poultry seasoning
    1 tsp

    fennel seeds
    1 tsp

    onion powder
    1/2 tsp

    fresh parsley (chopped)
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    maple syrup
    1 tbsp

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Creamy Chicken Apple Salad

    Creamy Chicken Apple Salad

    How to Make Creamy Chicken Apple Salad

    This salad is a low-carb, power-food dynamo. Easy to prepare and packed full of good nutrition—protein from chicken, fiber from the apple, and healthy fat from the walnuts—this is a quick diabetes-friendly recipe that’s perfect for lunches and making ahead. Full of flavor and crunch—you won’t believe how easy it is! If there’s extra chicken, whip up a Chicken Caesar Salad Lunch Wrap to go with it and you’ve got a balanced meal.


    15 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the chicken, celery, green onions, apple, and walnuts

    2. In a small bowl, whisk together the mayonnaise, yogurt, lemon juice and pepper. Pour over the chicken mixture and gently stir to coat.

    3. Serve salad over your choice of lettuce leaves, bread or crackers.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Salads
    Gluten-Free
    Foodie
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      172mg
      4%

    Ingredients

    cooked chicken breast (chopped)
    2 cup

    celery (diced)
    2 stalks

    green onions (chopped)
    2

    medium Jonagold apple (finely diced)
    1

    walnuts (chopped)
    3 tbsp

    light mayonnaise
    1/4 cup

    yogurt (plain, fat-free)
    1/4 cup

    lemon (juiced)
    1/2

    black pepper
    1/8 tsp