The Super Diabetes Site

Tag: gluten-free

  • Gluten-Free Chocolate Mug Cake

    Gluten-Free Chocolate Mug Cake

    How to Make Gluten-Free Chocolate Mug Cake

    This quick, easy, and chocolate-y dessert is not only gluten-free, but it’s packed with healthy fiber that can help keep blood glucose levels on track. The addition of fruit boosts the nutrition profile even further, making this a great diabetes-friendly dessert option. Best of all, this chocolate mug cake with fruit is portion-controlled! By making just one serving at a time, you make it much easier to prevent over-indulging.

    Chef’s Tip: No raspberries? No problem! Substitute strawberries or another seasonal fruit


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mug, mix together flour, oats, cocoa powder, baking powder, salt and Truvia. Add in milk, oil, water and vanilla. Stir to mix well.
    2. Microwave for 1 minute to 1 minute 30 seconds. Serve with fresh raspberries.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    gluten-free flour
    1 tbsp

    old-fashioned rolled oats (gluten-free)
    1 tbsp

    unsweetened cocoa powder
    1 tbsp

    baking powder
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    Truvia or other sugar substitute
    4 packet

    skim milk (fat-free)
    2 1/2 tbsp

    olive oil
    1 1/2 tsp

    water
    1 tbsp

    vanilla extract
    1/8 tsp

    raspberries
    1/2 cup

  • Gluten-Free Chicken Salad Wrap

    Gluten-Free Chicken Salad Wrap

    How to Make Gluten-Free Chicken Salad Wrap

    Check ingredients in gluten-free tortillas or wraps and try to find those made with whole-grains.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the chicken, mayonnaise, hummus, celery, pepper, and thyme.
    2. Spread 1/2 cup chicken salad in the middle of 1 wrap. Top with 1 cup field greens. Fold left and right sides of the wrap in until they touch, and roll from the bottom to make a wrap.
    3. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Veggie Rich
    Lunch
    Gluten-Free
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      580mg
      12%

    Ingredients

    cooked chicken breast (shredded)
    2 cup

    light mayonnaise
    1/4 cup

    original hummus
    2 tbsp

    celery (diced)
    3 stalks

    black pepper
    1/8 tsp

    dried thyme
    1/4 tsp

    whole-grain wraps (gluten-free, (such as LaTortilla Factory Gluten-Free Wrap))
    4

    field greens
    4 cup

  • Gluten-Free Blueberry Corn Muffins

    Gluten-Free Blueberry Corn Muffins

    How to Make Gluten-Free Blueberry Corn Muffins

    A great gluten-free option, these muffins are packed with flavor and make a great on-the-go breakfast.


    20 min prep time


    22servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. *Many regular cornbread mixes contain flour and are not gluten-free. If you are following a gluten-free diet, make sure that your cornbread mix is gluten-free.
    2. Preheat oven to 375 degrees. Line muffin tins with 22 muffin papers and spray with cooking spray.
    3. In a large bowl combine cornbread mix, buttermilk, oil, egg, egg whites, lemon juice and 1/4 cup of Splenda Sugar Blend. Mix with an electric mixer on low speed until blended. Mix on high for 30 seconds.
    4. Gently fold blueberries into muffin batter.
    5. Spoon about 1/4 cup batter or less into each muffin cup. Sprinkle 1 Tbsp. Splenda Sugar Blend on top of muffins (evenly divided).
    6. Bake for 22 minutes or lightly browned on top. Cool on a wire rack.
    Comfort Food
    Kid Friendly
    Breakfast and Brunch
    Gluten-Free
    Foodie
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    Nutrition facts

    22 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      10mg

      3%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    nonstick cooking spray
    1

    gluten-free cornbread mix (20-ounce (Bob’s Red Mill used))
    1 package

    low-fat buttermilk (low-fat)
    1 3/4 cup

    canola oil
    1/4 cup

    eggs
    1

    egg whites
    2

    lemon (juiced)
    1/2

    low calorie sugar substitute (plus 1 Tbsp. (divided))
    1/4 cup

    vanilla extract
    1/2 tsp

    blueberries
    1 1/2 cup

  • Gluten-Free Banana Bread

    Gluten-Free Banana Bread

    How to Make Gluten-Free Banana Bread

    This Gluten-Free Banana Bread can make a nice Valentine treat and it’s gluten-free! Instead of one large loaf, you could make this in four mini loaf pans for smaller breads that could be wrapped up and given as Valentine gifts.


    15 min prep time


    35 min cook time


    16servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Spray a 8×4-inch loaf pan with cooking spray.
    2. In a large bowl, combine bananas, oil, buttermilk, egg whites, vanilla and Splenda Sugar Blend; mix well.
    3. Add gluten-free baking mix and flaxseed and mix until blended. Pour batter into loaf pan. Bake for 30-35 minutes or until toothpick inserted in center comes out clean.
    Kid Friendly
    Comfort Food
    Quick & Easy
    Dessert
    Holidays & Entertaining
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    16 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    very ripe bananas (mashed)
    4 med

    olive oil
    2 tbsp

    low-fat buttermilk (low-fat)
    1 cup

    egg whites
    2

    vanilla extract
    1 tsp

    sugar substitute
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    2 cup

    ground flax seed
    3 tbsp

  • Garlicky Sautéed Spinach

    Garlicky Sautéed Spinach

    How to Make Garlicky Sautéed Spinach

    Serve this Garlicky Sautéed Spinach with the Dijon Salmon recipe for a gourmet meal. Roasted Garlic makes a great appetizer, too. Just serve roasted garlic cloves with whole wheat crostini and let your guests spread the garlic on the toasts.


    5 min prep time


    35 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F.

    2. Leaving the head of garlic whole, cut off 1/4 to 1/2 inch of the top of head, exposing the individual cloves of garlic. Leave the peel on.

    3. Place the garlic head cut side up onto a sheet of foil. Drizzle one Tsp. of olive oil over the cut side of the garlic head. Fold foil up around the garlic and pinch to seal to make a packet.

    4. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.

    5. Allow the garlic to cool slightly to the touch. Squeeze the roasted garlic cloves out of their skins into a small bowl and mash with a fork to make a paste.

    6. In a large sauté pan, add remaining olive oil and a generous amount of cooking spray over medium high heat. Add the onions and sauté until just starting to caramelize.

    7. Add the roasted garlic paste and stir until the onions are coated. Add the spinach and sauté until the spinach is wilted and coated with the garlic and onions.

    8. Season with salt and pepper.

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

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      1449mg
      31%

    Ingredients

    head garlic
    1

    olive oil (divided)
    1 tbsp

    nonstick cooking spray
    1

    minced onion
    1/2 cup

    spinach
    6 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Garlic Sautéed Spinach and Kale

    Garlic Sautéed Spinach and Kale

    How to Make Garlic Sautéed Spinach and Kale

    Are you tired of the same boring vegetables every night and need a change? Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber, and are low in calories and carbs.


    5 min prep time


    8 min cook time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large pot over medium-high heat. Add the garlic and sauté for 30 seconds.
    2. Add the remaining ingredients to the pot; mix well.
    3. Reduce the heat to low, cover, and cook for 5-7 minutes.
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      615mg
      13%

    Ingredients

    garlic (minced)
    3 clove

    olive oil
    1 1/2 tbsp

    baby spinach
    12 oz

    kale (chopped)
    8 oz

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    Apple Cider Vinegar
    4 tsp

  • Garlic Shrimp on a Cucumber Flower

    Garlic Shrimp on a Cucumber Flower

    How to Make Garlic Shrimp on a Cucumber Flower

    This is a delicious and refreshing appetizer to serve when you have guests over for a summer get-together. The lemon adds a refreshing, citrusy bite to this lean appetizer that your guests will love!


    8servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam shrimp in large pot with a steamer basket insert. Cook just until pink, about 5-6 minutes.
    2. Mix in lemon juice, garlic, olive oil, chopped dill, salt, and pepper. Marinate shrimp in this mixture for at least 1 hour and up to 24 hours. Refrigerate while marinating.
    3. Scrub cucumber well. Take a fork and run it up and down the outside of cucumber to make a decorative edge. Slice cucumber into 24 rounds.
    4. Place one piece of shrimp on a cucumber slice and garnish with another sprig of fresh dill. Cover and refrigerate until serving time.
    Low Carb
    Low Sodium
    Fiber Focused
    Veggie Rich
    Seafood
    Appetizers
    Holidays & Entertaining
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      65mg

      22%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      7g

    Ingredients

    medium shrimp (peeled and deveined)
    1 lbs

    lemon (juiced)
    1

    garlic (crushed and minced to a paste)
    2 clove

    Extra Virgin Olive Oil
    2 tbsp

    fresh dill (chopped, additional for garnish)
    1/2 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper
    1/8 tsp

    small cucumber
    1

  • Garden Caprese Salad

    Garden Caprese Salad

    How to Make Garden Caprese Salad

    Fresh mozzarella is found in the deli case or with the specialty cheeses. It is the perfect flavorful addition to this fresh summer salad!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients. Mix well.
    2. Let the salad marinate for 1 hour in the refrigerator.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Sides
    Vegetarian
    Foodie
    Gluten-Free
    Salads
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      175mg
      4%

    Ingredients

    plum (Roma) tomatoes (seeded and cut into 1/2 inch chunks)
    8

    medium cucumbers (seeded and cut into 1/2 inch chunks)
    2

    small red onion (small dice)
    1/2

    olive oil
    1 tbsp

    balsamic vinegar
    3 tbsp

    fresh basil ((about 15 leaves), chopped)
    1 oz

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mozzarella (cut into small chunks)
    4 oz

  • Garbanzo Bean Salad Quick Recipe

    Garbanzo Bean Salad Quick Recipe

    How to Make Garbanzo Bean Salad Quick Recipe

    Beans and legumes are one of the healthiest carbohydrates you can eat with diabetes. Most people say they like beans, but are unsure of how to incorporate more into their diet. Try this delicious salad packed with fiber, protein and flavor!


    15 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, mix together all salad ingredients.
    2. In a small bowl, whisk together dressing ingredients. Pour over bean mixture and toss to coat.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    garbanzo (chickpea) beans (15.5-ounce, rinsed and drained)
    1 can

    medium orange or red pepper (finely diced)
    1

    green pepper (finely diced)
    1

    small red onion (finely diced)
    1/2

    fresh cilantro (chopped)
    1/4 cup

    lemon (juiced)
    1/2

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

    red pepper (crushed, optional)
    1/4 tsp

  • Fruit Salad with Honey Yogurt

    Fruit Salad with Honey Yogurt

    How to Make Fruit Salad with Honey Yogurt

    Fruit is full of antioxidants, vitamins and fiber. If you want to take this on a road trip – pack fruit in small, individual plastic containers and keep in a cooler.


    10 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, mix together all fruit.
    2. Place 1 cup fruit salad in individual bowl or parfait dish. Top each fruit salad with 1 1/2 ounces Greek yogurt.
    Low Sodium
    Kid Friendly
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Dessert
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        17g

    • Protein
      5g

    • Potassium
      320mg
      7%

    Ingredients

    strawberries (hulled and sliced)
    2 cup

    watermelon (cut into small chunks)
    2 cup

    cantaloupe (cut into small chunks)
    2 cup

    green grapes
    1 cup

    blueberries
    1 cup

    fat-free honey-flavored Greek yogurt
    2 (6-oz) containers