The Super Diabetes Site

Tag: gluten-free

  • Fruit and Almond Smoothie

    Fruit and Almond Smoothie

    How to Make Fruit and Almond Smoothie

    Start your morning off with this refreshing smoothie. Almond milk is lower in carb than regular milk and is great for people with milk or lactose intolerance.


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Cooking for 1 or 2
    Vegetarian
    Snacks
    Gluten-Free
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    frozen strawberries and peaches
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    unsweetened almond milk
    1 cup

  • Fruit and Cheese Kababs

    Fruit and Cheese Kababs

    How to Make Fruit and Cheese Kababs

    These pretty kabobs are a great snack for kids and adults. Fruit and cheese are tasty combination of carbohydrates and protein, and will leave you feeling satisfied.


    10 min prep time


    4servings


    1 kabab

    Print Recipe >

    Step-By-Step Instructions:

    1. To make skewers, alternate strawberries, grapes, kiwi slices, and cheese on one skewer (4 strawberry halves, 4 grapes, 2-3 kiwi slices and 3 pieces cheese per skewer).

    2. Repeat the process for the remaining 3 skewers.

    Kidney-Friendly
    Fiber Focused
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 kabab


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      192mg
      4%

    Ingredients

    kiwi(s) (peeled and sliced)
    2

    strawberries (hulled and cut in half)
    8

    grapes
    16

    light string cheese sticks (each cut into 4 pieces)
    3

    wooden skewers
    4

  • Fresh Black Bean Salsa

    Fresh Black Bean Salsa

    How to Make Fresh Black Bean Salsa

    This salsa is better than anything you will buy in a jar! It’s delicious, quick, and uses all fresh ingredients that you might already have in your kitchen. If you don’t want to serve it with chips, try it with cucumbers, celery or jicama. It would also make a great topping for tacos!


    5 min prep time


    8servings


    10 chips with 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients except chips.
    2. Serve salsa in a bowl with chips on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Snacks
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      10 chips with 1/4 cup salsa


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    tortilla chips (multigrain, scoops)
    80

    canned black beans (rinsed and drained)
    1 cup

    large tomatoes (diced)
    2

    finely diced onion (finely diced)
    1/4 cup

    garlic (minced)
    1 clove

    Juice of 1 small lime
    1

    finely chopped fresh cilantro
    1/4 cup

  • Fish Fillets with Lemon Parsley Topping

    Fish Fillets with Lemon Parsley Topping

    How to Make Fish Fillets with Lemon Parsley Topping

    Here’s a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it’s a great source of lean protein.


    15 min prep time


    4servings


    4 1/2 oz. cooked fish + 1 Tbsp. parsley mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil, and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center.
    3. While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside.
    4. Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture.
    Low Carb
    Low Sodium
    Kid Friendly
    Seafood
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 1/2 oz. cooked fish + 1 Tbsp. parsley mixture


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      75mg

      25%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      33g

    Ingredients

    lean white fish fillets (6-ounce each, such as tilapia, snapper, or flounder, rinsed and patted dry )
    4

    Paprika to taste
    1

    Extra Virgin Olive Oil
    1/4 cup

    lemon zest
    1/2 tsp

    parsley (finely chopped)
    2 tbsp

    dried dill (dried)
    1/4 tsp

    medium lemon (halved)
    1

  • Fish Tacos

    Fish Tacos

    How to Make Fish Tacos

    Who says Mexican food can’t be healthy? This recipe proves it can be healthy and delicious! Impress your guests with this quick and easy dish. You can use any firm white fish for this recipe, or even extra-firm tofu for a vegetarian option.


    10 min prep time


    7 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl whisk together the salsa, lime juice, cilantro, chili powder, salt, and pepper. Set aside.
    2. Coat a large sauté pan with cooking spray. Sauté fish over medium heat for 2 minutes on each side. Pour salsa mixture over fix and sauté an additional 3 minutes.
    3. Remove the fish from the pan and flake with a fork, mixing in the salsa mixture.
    4. In a small bowl combine the yogurt and hot sauce. Evenly divide the fish among 8 tortillas and top each with a dollop of the yogurt sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      440mg
      9%

    Ingredients

    salsa or pico de gallo
    1/2 cup

    lime (juiced)
    1

    chopped fresh cilantro
    1 tbsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    firm white fish such as tilapia or halibut
    1 1/4 lbs

    Greek plain yogurt
    1/2 cup

    hot sauce
    1 tbsp

    6-inch corn tortillas (warmed)
    8

  • Fish Fillets with Fresh Rosemary

    Fish Fillets with Fresh Rosemary

    How to Make Fish Fillets with Fresh Rosemary

    Try this light yet tasty recipe for a homemade Valentine’s Day dinner. It requires just 6 ingredients and can be ready minutes.


    5 min prep time


    2servings


    3 ounces fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the rosemary in a single row in a small baking pan, such as an 8-inch square pan. Top with the fish. Brush the fish with the oil. Sprinkle with the lemon juice, salt, and pepper.
    2. Bake for 7 to 8 minutes or until the fish flakes easily when tested with a fork.
    Low Carb
    Seafood
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces fish


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    Ingredients

    fresh rosemary sprigs (4-6 sprigs)
    6 sprig

    trout or sole fillets (about 1/4 inch thick, rinsed and patted dry)
    8 oz

    olive oil
    1/2 tsp

    fresh lemon juice
    1 tsp

    salt
    1/8 tsp

    pepper
    1/8 tsp

  • Easy Half-Mashed Potatoes with Cauliflower

    Easy Half-Mashed Potatoes with Cauliflower

    How to Make Easy Half-Mashed Potatoes with Cauliflower

    We replaced half the potatoes with cauliflower for a lower carb, diabetes-friendly version of classic mashed potatoes. Leaving the skin on the potatoes adds additional fiber and nutrients. Pair this side dish with Roast Beef with Creamy Horseradish Sauce for a comforting meat-and-potatoes meal that fits in any diabetes or heart-healthy meal plan!


    15 min prep time


    20 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add potatoes to a large soup pot. Cover with cold water and bring to a boil. Cook for 15 minutes. Add cauliflower to pot, return to a boil, and cook for 5 more minutes.
    2. Drain potatoes and cauliflower and return to pot.
    3. Add remaining ingredients and mash mixture with a potato masher. Mix with an electric mixer on low-speed for about 1 minute.
    Comfort Food
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    fingerling potatoes (cut into 1-inch rounds with skin-on)
    1 (24-oz) bag

    frozen cauliflower florets
    1 (16-oz) package

    skim milk
    1/3 cup

    Smart Balance margarine
    5 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Dijon Chicken w/ Zucchini & Tomatoes

    Dijon Chicken w/ Zucchini & Tomatoes

    How to Make Dijon Chicken w/ Zucchini & Tomatoes

    This chicken dish would go great served over quinoa. Quinoa is a gluten-free, whole-grain that is packed full of protein and cooks in about 15 minutes. You can now find it at most grocery stores.


    10 min prep time


    4servings


    1 chicken breast plus 3/4 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. In a small bowl combine zucchini, tomatoes, olive oil, 1/8 Tsp. black pepper and toss to coat. Set aside.
    2. In another small bowl mix together lemon juice and Dijon mustard. Set aside
    3. Season chicken breasts on both sides with 1/8 Tsp. pepper, garlic powder and oregano. Place chicken breasts in baking dish and brush top with mustard mixture. Sprinkle with Parmesan cheese.
    4. Pour zucchini and tomatoes around chicken in baking dish. Bake for 30 minutes or until done.
    Low Carb
    French
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast plus 3/4 cup vegetables


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      27g

    Ingredients

    nonstick cooking spray
    1

    medium zucchini (cut into 1/4-inch rounds)
    2

    grape tomatoes
    10 oz

    olive oil
    1 tbsp

    black pepper (ground, divided)
    1/4 tsp

    lemon (juiced)
    1/2

    Dijon Mustard
    2 tbsp

    chicken breasts (4-ounce each, boneless, skinless)
    4

    salt (optional)
    1/2 tsp

    garlic powder
    1/2 tsp

    dried oregano (dried)
    1 tsp

    Parmesan cheese (freshly grated )
    1 tbsp

  • Curried Roasted Beet Hummus

    Curried Roasted Beet Hummus

    How to Make Curried Roasted Beet Hummus

    This unique version of hummus can be made with red beets as well and should be served with crudite or whole grain pita chips. If you like it spicy, add 1/4 Tsp. (or more depending on how spicy you want it) of ground cayenne pepper to the ingredients when blending.


    1 hr prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Place unpeeled beets and garlic on a large sheet of foil. Spray generously with cooking spray and fold foil to make an air tight packet. Place in oven and bake for 45 minutes or until beets are fork tender. Set aside to cool, then peel the beets.
    2. Place all ingredients in a food processor and blend until smooth.
    3. Serve room temperature or chilled.
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    whole fresh golden beets (about 4 medium sized beets, destemmed and washed)
    1/2 lbs

    nonstick cooking spray
    1

    garlic (peeled)
    3 clove

    tahini
    2 tbsp

    lemon juice
    3 tbsp

    ground sweet curry powder
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Crunchy Mediterranean Tuna Salad Wrap

    Crunchy Mediterranean Tuna Salad Wrap

    How to Make Crunchy Mediterranean Tuna Salad Wrap

    This heart-healthy, Mediterranean-style tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. Serve in lettuce leaves for a light, low carb lunch.


    10 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.

    2. Divide the tuna mixture among the lettuce leaves (about 1/2 cup tuna salad per lettuce leaf). Fold to form a wrap.

    Low Carb
    Seafood
    Sandwiches
    No Cook
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      14g

    • Potassium
      189mg
      4%

    Ingredients

    tuna in water
    12 oz

    light mayonnaise
    1/4 cup

    plain yogurt (non-fat)
    3 tbsp

    onion(s) (finely diced)
    1/4 cup

    celery (finely diced)
    1 stalks

    red bell pepper (finely diced)
    1/2 med

    Kalamata olives (chopped)
    3 tbsp

    black pepper
    1/4 tsp

    large butter lettuce
    6 leaves