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Tag: gluten-free

  • High-Fiber, Gluten-Free Brownies

    High-Fiber, Gluten-Free Brownies

    How to Make High-Fiber, Gluten-Free Brownies

    Don’t be afraid of the black beans in this recipe. You can’t taste them and they give a nutrition kick and fiber boost that you won’t find in regular brownies. Try topping them with fresh raspberries too.


    15 min prep time


    20 min cook time


    12servings


    1 brownie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9 by 9-inch square baking pan with cooking spray.

    2. In a blender, puree the beans with the oil and water. Add the eggs, cocoa, Splenda Sugar Blend, coffee, and vanilla and blend well.

    3. Add the baking mix to blender and pulse until just incorporated. Stir in mini chocolate chips. Pour into the prepared pan.

    4. Bake for 18-20 minutes

    5. Let cool at least 15 minutes before cutting and removing from the pan. Cut into 12 equal-sized brownies.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    American
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 brownie


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      124mg
      3%

    Ingredients

    nonstick cooking spray
    1 whole

    black beans (rinsed and drained)
    3/4 cup

    olive oil
    1/4 cup

    water
    2 tbsp

    eggs (1 egg plus 2 egg whites)
    3 large

    cocoa powder
    1/4 cup

    low calorie sugar substitute (plus 1 tbsp)
    1/4 cup

    instant coffee
    1 tsp

    vanilla extract
    1 tsp

    mini chocolate-chips (gluten-free)
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    1/3 cup

  • Herb-Crusted Pork Chops

    Herb-Crusted Pork Chops

    How to Make Herb-Crusted Pork Chops

    You can make large batches of this low-sodium herb blend and use it to season chicken, pork tenderloin, fish, potatoes or other foods. Low-sodium eating does not have to be bland and boring. If you like spicy foods, add some cayenne pepper to this blend.


    5 min prep time


    10 min cook time


    6servings


    1 pork chop

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine rosemary, oregano, thyme, garlic powder, chili powder, and black pepper. Mix well.
    2. Add olive oil to a large sauté pan and heat over medium-high heat. Season pork chops on both sides with herb blend.
    3. Saute pork chops for about 5 minutes per side or until done.
    Low Sodium
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork chop


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      55mg

      18%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      325mg
      7%

    Ingredients

    dried rosemary
    1 tsp

    dried oregano (dried)
    1 tsp

    dried thyme
    1/2 tsp

    garlic powder
    1/2 tsp

    chili powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    pork loin boneless chops (about 1/2-inch thick)
    1 1/2 lbs

  • Healthy Snack Mix – Foodie Recipe

    Healthy Snack Mix – Foodie Recipe

    How to Make Healthy Snack Mix – Foodie Recipe

    This snack mix is packed with nutrition and healthy fats from the many nuts and seeds. Plus the freeze-dried blueberries add a tangy, fruity flavor to the mix!


    15 min prep time


    15servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 300 degrees.
    2. Coat a baking sheet with non-stick cooking spray and set aside.
    3. In a bowl, combine Splenda Brown Sugar, cayenne pepper, pumkin seeds, sunflower seeds, almonds and sesame seeds and toss to coat.
    4. Spread mixture onto the baking sheet and then spray again with a coating of cooking spray.
    5. Bake for 15 minutes, stirring every 5 minutes to ensure even browning.
    6. Remove from oven and set aside to cool. When cool, toss nut mixture in a bowl with the freeze dried blueberries.
    Low Sodium
    Low Carb
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    15 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%

    • Protein
      6g

    Ingredients

    low-calorie brown sugar substitute
    2 tbsp

    cayenne pepper
    1/8 tsp

    unsalted pumpkin seeds (raw, pepitas)
    1 cup

    unsalted sunflower seeds
    1 cup

    unsalted slivered almonds
    1 cup

    sesame seeds
    1/4 cup

    nonstick cooking spray
    1

    freeze dried blueberries (1.2-ounce)
    1 package

  • Healthy Taco Dip

    Healthy Taco Dip

    How to Make Healthy Taco Dip

    The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. We use a healthier fat (avocado) and reduced-fat cheese to save you lots of calories without giving up any taste. This dip is great for tailgating and football season!


    20 min prep time


    24servings


    1 heaping tablespoon

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together refried beans, chili powder, cumin and garlic powder.

    2. Spread the refried beans evenly on a medium serving platter. Spread mashed avocados evenly over beans.

    3. Spread the salsa evenly over top of avocados. Top with tomatoes, shredded lettuce and shredded cheese on top.

    4. Serve the dip with your choice of baked tortilla chips, black bean chips or jicama slices. If you follow a gluten-free diet, make sure tortilla chips are unseasoned and gluten-free.

    Low Sodium
    Low Carb
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Appetizers
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    Nutrition facts

    24 Servings



    • Serving Size

      1 heaping tablespoon


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    fat-free refried beans (16-oz. )
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    avocado (mashed)
    1 1/2 med

    salsa
    1/3 cup

    tomato(es) (seeded and diced)
    1 large

    shredded romaine lettuce
    1 cup

    shredded Mexican cheese blend
    1 cup

  • Grilled Zucchini with Feta Cheese

    Grilled Zucchini with Feta Cheese

    How to Make Grilled Zucchini with Feta Cheese

    Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day.


    5 min prep time


    10 min cook time


    6servings


    1 zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.
    3. Remove the zucchini from the grill and sprinkle each with feta cheese.
    Veggie Rich
    Low Carb
    Low Sodium
    Grilling
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 zucchini half


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    zucchini (split in half lengthwise (ends trimmed))
    3

    olive oil
    1 tbsp

    reduced-fat crumbled feta cheese
    1/4 cup

  • Guacamole Stuffed Cherry Tomatoes

    Guacamole Stuffed Cherry Tomatoes

    How to Make Guacamole Stuffed Cherry Tomatoes

    This recipe is a perfect low-carb appetizer or snack. For an even shorter prep time, use store-bought guacamole to make this recipe.


    15 min prep time


    12servings


    2 tomatoes

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut out the stem of each cherry tomato, cutting deep enough to make a hole into the middle of the tomato without going through the other end.
    2. Scoop the insides of the tomato out and finely chop the insides of tomato and reserve for the guacamole. Place each scooped out tomato upside down on paper towels to drain.
    3. In a medium bowl, mash the avocado with a fork and mix in the scooped out tomato pieces, lime juice, garlic, 1 Tbsp. cilantro, salt (optional), and pepper.
    4. Scoop or pipe the guacamole into the hollowed out tomatoes, dividing it equally among each tomato. Sprinkle the remaining cilantro on top of each tomato.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Snacks
    Vegetarian
    Foodie
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      2 tomatoes


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    cherry tomatoes (round, not grape tomatoes)
    24

    ripe avocado
    1

    lime (juiced)
    1

    garlic (minced or grated)
    1 clove

    chopped fresh cilantro (divided use)
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    How to Make Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    Turkey tenderloins are a lean meat and can be found by the ground turkey at the grocery store. If you cant find turkey tenderloin, you can always substitute pork tenderloin in this recipe.


    1 hr prep time


    5servings


    4 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Season tenderloins with garlic powder and black pepper.
    2. In a medium bowl, whisk together all marinade ingredients. Place the tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
    3. Spray grill with cooking spray and preheat to medium-high.
    4. Remove tenderloins from marinade, discarding any remaining marinade. Grill tenderloins turning frequently, about 25 minutes or until done and internal temperature reaches 165 degrees.
    5. While turkey is grilling prepare mango salsa. In a small bowl, combine all mango salsa ingredients and mix well.
    6. Slice the tenderloins into about 3/4-inch slices and spread mango salsa evenly over tenderloins.
    7. TIME-SAVING TIP: Use frozen mangoes to make the salsa. You can defrost in your refrigerator in the morning and dice them up for dinner time.
    Low Sodium
    Mexican/Southwestern
    Grilling
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      4 ounces


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      75mg

      25%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      28g

    Ingredients

    garlic powder or salt
    1/4 tsp

    turkey breast tenderloin (skinless, boneless)
    1 1/4 lbs

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    Juice of 1 medium orange
    1

    Juice of 1 lemon
    1

    vegetable oil
    1 tbsp

    garlic (minced)
    2 clove

    crushed red pepper flakes (optional)
    1 pinch

    olive oil
    2 tsp

    rice wine vinegar
    1 tbsp

    large mango (finely diced, for salsa)
    1

    red onion (finely diced, for salsa)
    1/3 cup

    red bell pepper (finely diced, for salsa)
    1/2 cup

    jalapeño pepper (minced, optional for salsa)
    1 tbsp

  • Grilled Steak with Mushrooms

    Grilled Steak with Mushrooms

    How to Make Grilled Steak with Mushrooms

    This grilled steak is perfect meal for two for a special occasion. Complete your plate with a baked sweet potato or more nonstarchy vegetables like asparagus or green beans.


    5 min prep time


    25 min cook time


    2servings


    1 steak with 1 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
    2. Sprinkle steaks evenly with salt and pepper.
    3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Grilling
    Cooking for 1 or 2
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 steak with 1 cup mushrooms


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    filet steaks (4-ounce each (1 1/2 inch thick))
    2

    ground black peppers
    1/4 tsp

    margarine (trans-fat-free)
    1 tbsp

    sliced button mushrooms
    1 pints

  • Grilled Lime Chicken Fajitas

    Grilled Lime Chicken Fajitas

    How to Make Grilled Lime Chicken Fajitas

    Chicken fajitas are one of the best choices when it comes to Mexican food because chicken is a lean protein and grilling is a healthy cooking method. Also, fajitas are topped with low-carb veggies like onions and green peppers.


    This recipe has been approved as kidney-friendly by DaVita dietitians who believe a kidney-friendly diet can be both nutritious and flavorful. Enjoy!
     


    30 min prep time


    30 min cook time


    10servings


    1 fajita

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the lime juice and zest, honey, cilantro, cumin, chili powder, garlic powder, and pepper. Add the chicken breast tenderloins and marinate in the refrigerator for 20-60 minutes.
    2. Preheat a grill to medium heat. Place the onions and green peppers in a grill basket. Grill the vegetables in the basket, stirring occasionally, about 15-20 minutes until slightly charred.
    3. Add the chicken directly to the grill and cook 10-12 minutes, until done, turning once.
    4. Divide the chicken, green peppers and onions evenly among 10 tortillas. Top each fajita with 1 Tbsp. salsa.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Grilling
    Holidays & Entertaining
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
    Lunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 fajita


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        5g

    • Protein
      18g

    • Potassium
      300mg
      6%

    Ingredients

    large lime (zested and juiced)
    1

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh cilantro
    2 tbsp

    cumin
    1/2 tsp

    chili powder
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    chicken tenderloins
    1 1/4 lbs

    large onion (sliced into strips)
    1

    green bell peppers (seeded and sliced into strips)
    2

    corn tortillas (or low-carb tortillas) (6-inch)
    10

    salsa
    10 tbsp

  • Grilled Lamb Chops

    Grilled Lamb Chops

    How to Make Grilled Lamb Chops

    Lamb is great for the Easter season and a treat for any other time of the year. Lamb chops are a lean cut that are easily cooked on the grill. They are a good option to try when you get tired of the usual chicken and beef.


    4servings


    1 lamb piece

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each lamb rack into four pieces with two bones, leaving one bone with an equal amount of meat.
    2. Combine olive oil, garlic, salt, pepper, and rosemary. Fully coat lamb ribs and marinate for 2 hours in the refrigerator.
    3. Preheat your grill and cook the chops over even heat. Flip chops over to cook both sides. Use a meat thermometer to check when the racks are done.
    Low Carb
    Grilling
    Mediterranean
    Gluten-Free
    Foodie
    Dinner
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    4 Servings



    • Serving Size

      1 lamb piece


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      70mg

      23%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      22g

    Ingredients

    frenched lamb racks (about 1 1/2 pounds, trimmed of fat)
    2

    olive oil
    1 tbsp

    garlic (minced)
    1 tbsp

    salt
    1/2 tsp

    Pinch ground pepper
    1

    fresh rosemary (about 1 inch each)
    2 sprig