The Super Diabetes Site

Tag: gluten-free

  • Meatball Kebabs

    Meatball Kebabs

    How to Make Meatball Kebabs

    These meatballs make a fun family meal. Or serve them on a platter as an appetizer the next time you are entertaining.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    25 min cook time


    6servings


    2 kebabs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Combine the egg whites, parmesan cheese, garlic, turkey, salt, and pepper. Mix well, and form 24 meatballs. Refrigerate the meatballs for at least 30 minutes.
    3. Skewer 2 meatballs, 2 tomatoes, 1 piece of mushroom, and 1 piece of onion alternating on each skewer.
    4. In a small bowl, whisk together the vinegar and olive oil.
    5. Place the kebabs on the baking sheet and brush the kebabs on alludes with the vinegar and olive oil mixture. Reserve the marinade.
    6. Bake the kebabs 10 minutes. Brush all sides with the marinade again and bake an additional 10-15 minutes. The meatballs should be cooked to an internal temperature of at least 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Lunch
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      2 kebabs


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      520mg
      11%

    Ingredients

    nonstick cooking spray
    1

    large egg whites or 1 cup egg substitute
    4

    grated parmesan cheese
    2 tbsp

    garlic (minced)
    2 clove

    lean ground turkey
    20 oz

    salt
    1/2 tsp

    ground black pepper
    1/4 tsp

    bamboo skewers
    12

    grape or cherry tomatoes
    24

    cremini (baby bella) mushrooms (cut in half if needed to make 12 pieces)
    8 oz

    onion(s) (quartered, then each quarter cut into thirds (12 onion pieces total))
    1 med

    balsamic vinegar
    1/4 cup

    olive oil
    1 tsp

  • Mango Mango Salad with Chicken

    Mango Mango Salad with Chicken

    How to Make Mango Mango Salad with Chicken

    Traditional chicken salad is made a little more lively with the addition of mango!

    Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. 


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mayonnaise and green onions in a small bowl, cover, and chill. Combine the chicken, mango, and bell pepper in a large bowl.
    2. Combine the vinegar, lemon juice, and sugar in a container with a tight lid. Shake well. Add lemon mixture to the mayonnaise and green onion mixture and stir well.
    3. Pour the dressing over the chicken and mango, toss well, and chill for 30 minutes. To serve, spoon onto a plate lined with lettuce leaves.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Comfort Food
    Quick & Easy
    Lunch
    Gluten-Free
    No Cook
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      16g

    • Potassium
      360mg
      8%

    Ingredients

    light mayonnaise
    1/3 cup

    green onions (chopped)
    3 stalks

    cooked chicken breast (diced)
    2 cup

    mango (chopped)
    2 cup

    green bell pepper (seeded and chopped)
    1

    Apple Cider Vinegar
    1 tbsp

    lemon juice
    2 tbsp

    sugar
    1 tsp

    romaine lettuce
    18 leaves

  • One-Bite Spaghetti Squash Cups

    One-Bite Spaghetti Squash Cups

    How to Make One-Bite Spaghetti Squash Cups

    Since this recipe only uses half of the cooked spaghetti squash, use the other half for another tasty recipe. An easy idea is to scrape out the squash and sauté it with a little pesto sauce. This makes for a two-ingredient side dish that’s packed with flavor!


    15 min prep time


    50 mintues cook time


    12servings


    2

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water; place squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half, lengthwise. Remove and discard seeds with a spoon. With a fork, scrape the inside of one half, shredding it into noodle-like strands. Place shredded squash in a large bowl. Reserve remaining half for later use.

    2. Meanwhile, in a small skillet over medium-low heat, heat oil until hot. Cook onion and garlic 3 to 4 minutes or until softened, stirring occasionally; add to squash.

    3. Add cream cheese to squash mixture and mix until thoroughly combined. Stir in egg, poultry seasoning, and pepper.

    4. Preheat oven to 400 degrees F. Coat 1 (24-cup) mini muffin tin with cooking spray. Spoon equal amounts of squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top of each. Bake 25 to 30 minutes or until lightly browned. Let cool slightly, then remove from muffin tin and serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      2


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      70mg
      1%

    Ingredients

    spaghetti squash
    3 lbs

    olive oil
    2 tbsp

    finely chopped onion
    1/2 cup

    garlic (minced)
    2 clove

    cream cheese (cut into 1/2-inch chunks, softened)
    1/2 (8-ounce) package

    eggs
    1 whole

    poultry seasoning
    1/2 tsp

    black pepper
    1/8 tsp

    dried cranberries (for garnish)
    1/2 cup

  • Blueberry Almond Pancakes

    Blueberry Almond Pancakes

    How to Make Blueberry Almond Pancakes

    High fiber, lower in carbs, gluten free, no added sugar, and high in protein – these are not your average pancakes! How did we do it? We replaced wheat flour with almond flour, used a mashed banana instead of sugar, and added ground flax seed for extra fiber. Just one of these pancakes will power you through your morning!


    10 min prep time


    25 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the eggs, egg whites, ricotta cheese, vanilla, almond milk, banana, lemon juice, and lemon zest to a blender. Blend until smooth.
    2. In a small bowl, combine the almond flour, ground flax seed, and baking powder. Add the dry mixture to the liquid mixture in the blender and blend until smooth.
    3. Coat a nonstick saute pan with cooking spray and place over medium heat. Scoop a scant 1/3 cup of the pancake batter into the pan and top with 4-5 blueberries. Let cook until the edges begin to brown (2-3 minutes); then flip the pancake to continue to cook an additional 2-3 minutes. Remove from the pan and repeat the process for the remaining 5 pancakes.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Breakfast and Brunch
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      380mg
      8%

    Ingredients

    eggs
    2

    egg whites
    2

    light ricotta cheese
    3/4 cup

    vanilla extract
    1/2 tsp

    unsweetened vanilla almond milk
    1/4 cup

    large ripe banana
    1

    lemon (juiced and zested)
    1

    almond flour
    1 cup

    ground flax seed
    1/2 cup

    baking powder
    1 tsp

    nonstick cooking spray
    1

    blueberries
    1/2 cup

  • Zuppa di Ceci (Chickpea Soup)

    Zuppa di Ceci (Chickpea Soup)

    How to Make Zuppa di Ceci (Chickpea Soup)


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium heat. Add the celery, onion, carrot, rosemary, and sage and sauté for about 8 minutes. Add the garlic and sauté for 2 minutes.
    2. Add the can of tomatoes to a large bowl. Crush the tomatoes with your clean hands, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
    3. Puree one can of the chickpeas in a food processor or blender with the 1/4 cup water until smooth but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the pan. Add the basil, salt, and black pepper and bring the soup to boiling. Lower the heat and simmer, covered, for 15 minutes. Stir in the lemon juice and serve.
    Fiber Focused
    Veggie Rich
    Italian
    Gluten-Free
    Lunch
    Soup
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5.5g

      7%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    olive oil
    2 tbsp

    celery (diced)
    1 stalks

    onion(s) (diced)
    1

    carrot (peeled and diced)
    1

    fresh rosemary (minced)
    1 sprig

    fresh sage (finely chopped)
    6 leaves

    garlic (minced)
    4 clove

    canned whole tomatoes
    28 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    30 oz

    water
    1/4 cup

    fresh basil (minced)
    4 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    lemon juice
    1 tbsp

  • Everyday Herb Oil

    Everyday Herb Oil

    How to Make Everyday Herb Oil

    This herb infused olive oil makes a great base for a vinaigrette or a simple seasoning for fish, chicken, or vegetables. For this recipe, I use a combination of parsley, oregano, rosemary, and thyme, but you should feel free to experiment with whatever herbs you have on hand or growing in your herb garden.

    Find this recipe and more in our cookbook Whole Cooking and Nutrition!


    10 min prep time


    32servings


    1 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a medium pot of water to a boil. Fill a medium bowl with ice water and set it nearby.
    2. Add the parsley, oregano, rosemary, and thyme leaves to the boiling water. Blanch the herbs for 10-15 seconds, then immediately remove the herbs with a slotted spoon and transfer them to the ice water. After a few seconds, remove the herbs from the ice water with a slotted spoon and pat them dry with paper towels.
    3. In a blender or food processor, puree the blanched herbs with the olive oil.
    4. Pour the herb oil into a dark-colored glass bottle or jar with a tight-fitting lid, seal the container, and set in a cool, dark place (such as your pantry) to infuse for at least 5 days. After it has been fully infused, keep the oil in the refrigerator for up to 1-2 weeks. Or freeze the herb oil in ice cube trays for future use. (Note that each ice cube is 2 tablespoons of oil.)
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Low Carb
    Italian
    Mediterranean
    Budget Friendly
    Foodie
    Gluten-Free
    Salad Dressings & Condiments
    Sauces
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    Nutrition facts

    32 Servings



    • Serving Size

      1 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      5mg
      <1%

    Ingredients

    extra-virgin olive oil
    2 cup

    fresh thyme (stems removed and discarded)
    6 sprig

    fresh rosemary (stems removed and discarded)
    2 sprig

    fresh oregano (stems removed and discarded)
    4 sprig

    fresh parsley
    1 cup

  • Veggie Dip Cups

    Veggie Dip Cups

    How to Make Veggie Dip Cups

    This is a perfect snack for kids AND adults! Pre-portioning veggies and dip together helps control portion size, and you can double dip in your own cup! Package these in sealable cups to go, or make a larger batch to serve as a healthy appetizer when entertaining. If you don’t have all of the dried herbs and spices on hand, you could use 1 tablespoon of ranch dressing powder mix instead.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine buttermilk, yogurt, mayonnaise, parsley, dill, garlic powder, onion powder, salt, and pepper.
    2. Pour 1/4 of the dip into a plastic or glass cocktail cup.
    3. Arrange 1 cup of assorted vegetable sticks in the cup so all of them are touching the dip.
    4. Repeat process for 3 more cups. If not serving immediately, store vegetable sticks separately, and add to cups with dip before serving.
    Low Carb
    Veggie Rich
    Kid Friendly
    Appetizers
    Budget Friendly
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      350mg
      7%

    Ingredients

    low-fat buttermilk
    1/4 cup

    low fat plain greek yogurt
    1/2 cup

    light mayonnaise
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    dried dill
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    assorted vegetable sticks for dipping (carrots, cucumbers, celery, bell pepper, etc)`
    4 cup

  • Sheet Pan Roasted Turkey and Veggies

    Sheet Pan Roasted Turkey and Veggies

    How to Make Sheet Pan Roasted Turkey and Veggies

    Dinner doesn’t get much easier than this! This whole meal comes together in one sheet pan and is ready in less than 30 minutes. It’s a perfect weeknight meal, and it’s low carb and loaded with veggies!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    15 min prep time


    25 min cook time


    6servings


    3 oz turkey with 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. In a large bowl, combine oil, juice from 1/2 lemon, rosemary, garlic powder, paprika, salt, and black pepper; mix well. Add turkey and toss until evenly coated. Place on a baking sheet. Add bell peppers, zucchini, mushrooms, and onion to oil mixture and toss until evenly coated. Place vegetables and lemon halves on baking sheet.

    3. Roast 25 to 30 minutes or until no pink remains in turkey and vegetables are tender. With a pair of tongs, squeeze roasted lemon halves over turkey and vegetables and serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz turkey with 1 cup vegetables


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      287mg
      6%

    Ingredients

    olive oil
    3 tbsp

    lemon (cut in half, divided use)
    1 whole

    fresh rosemary (stems removed, chopped)
    3 sprig

    garlic powder
    1 tsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    boneless turkey tenderloins (cut in half)
    1 1/4 lbs

    bell peppers (1 red, 1 yellow, cut into 2-inch chunks)
    2

    zucchini (cut into 1-inch chunks)
    1

    white (button) mushrooms (cut in half)
    1 cup

    red onion (cut into 1-inch chunks)
    1/2

  • Sun-Kissed Health Salad

    Sun-Kissed Health Salad

    How to Make Sun-Kissed Health Salad

    Creamy, crunchy, tangy, and loaded with protein – this salad has it all! Blending avocado into the dressing makes it rich and creamy, and the addition of citrus can make it feel like summer any time of year. Quinoa, edamame, and pepitas add protein, making this a hearty salad that would be great along side a sandwich or soup for lunch!

    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    30 min prep time


    20 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the citrus dressing: In a blender or food processor, blend olive oil, lemon juice, orange juice, 1/4 of the avocado, parsley, salt, and garlic until smooth. Set aside.
    2. In a large bowl, combine lettuce, tomato, quinoa, edamame, the rest of the avocado, and pepitas. Pour dressing over salad and toss gently. Serve immediately or chill until ready to serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Salads
    Salad Dressings & Condiments
    Lunch
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    2 tbsp

    lemon juice
    2 tbsp

    orange juice
    2 tbsp

    avocado (divided use, pitted, peeled, and diced)
    1 whole

    fresh parsley (stems removed)
    1/4 cup

    salt
    1/4 tsp

    garlic
    1 clove

    bibb or boston lettuce (cut into 1-inch pieces)
    1 head

    grape or cherry tomatoes (cut in half)
    1 cup

    quinoa (cooked according to package directions and cooled)
    1/2 cup

    frozen shelled edamame (cooked according to package directions)
    1 cup

    unsalted pepitas
    2 tbsp

  • Chopped Mexican Salad with Lime

    Chopped Mexican Salad with Lime

    How to Make Chopped Mexican Salad with Lime

    This fresh chopped salad is full of color! A citrus marinade drizzled over the vegetables brings them to life. Serve this salad as a lovely side dish or as an entree.


    15 min prep time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
    2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      510mg
      11%

    Ingredients

    lime juice
    1/2 cup

    olive oil
    1/4 cup

    crushed red pepper flakes
    1 tsp

    garlic (minced)
    3 clove

    honey
    1 1/2 tbsp

    romaine lettuce (chopped)
    6 cup

    black beans (rinsed and drained)
    15 oz

    jicama (peeled and chopped)
    1 cup

    corn (drained and rinsed)
    1 (15-oz) can

    red bell pepper (cored, seeded, and diced)
    1

    ripe avocados (peeled and diced)
    2

    reduced fat monterey jack cheese
    1/2 cup