The Super Diabetes Site

Tag: gluten-free

  • Baked Apple Chips

    Baked Apple Chips

    How to Make Baked Apple Chips

    Experiment using other fruits such as pears to make these chips.


    10 min prep time


    2 hr cook time


    4servings


    1/2 apple (about 10 chips)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 200 degrees F. Lay the parchment paper on one large or two medium baking sheets.
    2. Using a mandolin or knife, thinly slice the apples to make round chips. Discard the seeds.
    3. Lay the apple slices on the prepared baking sheets without overlapping. Sprinkle the cinnamon over apples.
    4. Bake for 1 hour, then flip the apples. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Let cool completely and then store in airtight container.
    Kidney-Friendly
    CKD Dialysis
    Low Sodium
    Kid Friendly
    Easy Pantry Recipes
    Vegan
    Snacks
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple (about 10 chips)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    Parchment Paper
    1

    medium apples (Honeycrisp or another sweeter apple)
    2

    ground cinnamon
    1 tsp

  • Avocado Tuna Salad

    Avocado Tuna Salad

    How to Make Avocado Tuna Salad

    Say hello to this omega-3 fatty acid bomb! Packed with heart-healthy tuna and fiber-rich avocado, this low-carb and diabetes friendly salad is ready to go in just minutes, and at a price that can fit any budget. Chop some avocados, add packaged tuna, and mix in some store-bought pico de gallo. Ready in less than 5 minutes, this is a perfect lunch option or quick-fix dish with southwestern flair. It does pay to go with fresh pico de gallo, which you can purchase in the produce section or at the deli counter in most grocery stores. Or, if you’ve got a spare tomato, onion, and pepper, chop up your own! You can even get creative and add a pepper or a little cilantro. Make this diabetes-friendly nutrition powerhouse your own!


    5 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
    2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Mexican/Southwestern
    Lunch
    Dinner
    Gluten-Free
    Quick & Easy
    Salads
    Snacks
    No Cook
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    tuna flavorseal pouches packed in water
    2 (6.4-oz) pouches

    pico de gallo
    1/2 cup

    medium avocado (cut in half)
    1

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup

  • Asian Chicken Salad

    Asian Chicken Salad

    How to Make Asian Chicken Salad

    Tired of taking the same boring lunch to work every day? Most people burnout when trying to eat healthy because they don’t vary their foods enough. Try this delicious salad for a great-tasting change.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together cabbage, lettuce, almonds, 1 tablespoon sesame seeds, and chicken.
    2. In a small bowl whisk together vinegar, soy sauce, and oil.
    3. Pour dressing over salad and toss to coat. Top with remaining 1 teaspoon sesame seeds and red pepper flakes.
    Low Carb
    Veggie Rich
    Asian
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      540mg
      11%

    Ingredients

    romaine lettuce (chopped)
    9 oz

    cabbage (shredded)
    1 cup

    shredded carrots
    1 cup

    slivered almonds (toasted)
    1/4 cup

    Toasted sesame seeds (divided use)
    1 tbsp plus 1 tsp

    cooked chicken breast (diced)
    2 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    2 tbsp

    crushed red pepper flakes
    1/4 tsp

    olive oil
    2 tbsp

  • Antipasto Salad

    Antipasto Salad

    How to Make Antipasto Salad

    Do you need a quick, tasty, different salad for your summer picnic? Here is your answer. This diabetes-friendly antipasto salad is lower carb but packed with heart-healthy Mediterranean super foods, such as olives and sun-dreid tomatoes. If you really want to boost the flavors, add canned artichoke hearts.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, toss together the lettuce, turkey, cheeses, olives, tomatoes, and red peppers.
    2. In a small bowl, whisk together the vinegar, oil, mustard, pepper, and shallots. Pour over salad and toss to coat.
    Veggie Rich
    Low Carb
    Italian
    Mediterranean
    Dinner
    Gluten-Free
    No Cook
    Salads
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      19g

    • Potassium
      550mg
      12%

    Ingredients

    chopped romaine lettuce
    1 (10-oz) bag

    deli turkey (cut into strips)
    8 oz

    reduced fat provolone cheese (cut into 1/2-inch strips )
    2 slice

    Parmesan cheese (freshly grated)
    1 tbsp

    green olives (pitted and chopped )
    1/4 cup

    sun-dried tomatoes
    1/4 cup

    jarred roasted red peppers (cut into 1/2-inch strips)
    2

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    shallots (minced)
    1

  • 2,2,2 Good Gazpacho

    2,2,2 Good Gazpacho

    How to Make 2,2,2 Good Gazpacho

    Gazpacho is a soup primarily made with non-starchy vegetables. It is served cold and can be a great summertime snack. Plus it’s an easy way to get more veggies into your day!


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor finely chop the vegetables and garlic in batches. Place into a large glass bowl.
    2. Add balsamic vinegar, vegetable juice, salt, and pepper. Chill for at least an hour.
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegan
    Snacks
    Gluten-Free
    Vegetarian
    Lunch
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      880mg
      19%

    Ingredients

    ripe tomatoes
    2 lbs

    medium zucchini
    2

    large cucumbers (unpeeled (English or hothouse))
    2

    small red onion
    1

    garlic (peeled)
    4 clove

    large red bell pepper
    1

    balsamic vinegar
    1 tbsp

    vegetable juice
    1 cup

    Dash salt
    1

    Dash pepper
    1

  • “Sweet” Potato Fries

    “Sweet” Potato Fries

    How to Make “Sweet” Potato Fries

    Sweet potatoes are packed full of good nutrition providing a good source of vitamin A, fiber and vitamin C. Adults and kids will love these “Sweet” Potato Fries.

    This recipe is from The Diabetes Cookbook. 


    15 min prep time


    35 min cook time


    6servings


    10-12 Fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well.
    3. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft.
    Low Sodium
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Quick & Easy
    Sides
    Vegan
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    Nutrition facts

    6 Servings



    • Serving Size

      10-12 Fries


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      460mg
      10%

    Ingredients

    nonstick cooking spray
    1

    large sweet potatoes (about 2 pounds total, peeled and cut into 1/2-inch wedges )
    2

    olive oil
    2 tbsp

    ground cinnamon
    1 tsp

    Splenda® Brown Sugar Blend
    1/4 cup

  • Wild Rice with Cranberries and Almonds

    Wild Rice with Cranberries and Almonds

    How to Make Wild Rice with Cranberries and Almonds

    Wild rice takes longer to cook than other rice but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This rice is a great holiday side dish too and is crowd-appropriate, making 11 servings.


    10 min prep time


    1 hr 15 min cook time


    11servings


    about 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
    2. Add the water and chicken broth to the pan and bring to a boil.
    3. Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
    4. Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.
    Low Sodium
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    11 Servings



    • Serving Size

      about 1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    small onion (diced)
    1

    water
    3 1/2 cup

    low sodium chicken broth (fat-free, reduced sodium)
    1 cup

    wild rice
    8 oz

    slivered almonds (toasted)
    1/3 cup

    cranberries (dried)
    1/3 cup

  • Egg and Veggie Casserole

    Egg and Veggie Casserole

    How to Make Egg and Veggie Casserole

    This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer. You could also bake in a muffin pan to make a perfectly portioned, grab-and-go breakfast.


    55 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Prep a large casserole dish with nonstick cooking spray.
    3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
    4. Add the zucchini and sauté for another 1–2 minutes.
    5. Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
    6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
    7. Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Let cool, then cut into 8 equal sized slices.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Breakfast and Brunch
    Holidays & Entertaining
    Vegetarian
    Gluten-Free
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      460mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    olive oil
    2 tbsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (sliced very thin)
    1

    large tomatoes (ripe, seeded and chopped)
    4

    spinach leaves (chopped)
    1 cup

    fresh basil (chopped)
    1/2 cup

    fresh parsley (chopped)
    1/2 cup

    fresh rosemary (chopped)
    1 sprig

    egg whites
    12

    fresh mozzarella (cut into cubes)
    4 oz

    ground pepper, to taste (fresh )
    1

    Dash kosher salt
    1

  • Slow-Cooker Hawaiian Pork Tacos

    Slow-Cooker Hawaiian Pork Tacos

    How to Make Slow-Cooker Hawaiian Pork Tacos

    Slow-cooker recipes like these spicy-sweet tacos are great time-savers for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner!

    Watch How to Make Hawaiian Pork Tacos

    play video

    Play video

    Powered by Homemade


    10 min prep time


    8 hr cook time


    11servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.

    2. Cover and cook on high for 4-6 hours (or on low for 7-8 hours). Drain liquid and shred pork with fork.

    3. Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

    Low Sodium
    Mexican/Southwestern
    Slow Cooker
    Dinner
    Quick & Easy
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    11 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      680mg
      14%

    Ingredients

    lean, boneless pork shoulder/Boston butt roast
    3 3/4 lbs

    black pepper
    1/2 tsp

    ground ginger
    1/4 tsp

    cumin
    1 tsp

    onion(s) (sliced)
    1 med

    garlic (minced)
    2 clove

    pineapple juice
    1 cup

    white wine
    1 cup

    small high-fiber tortillas (warmed)
    11 whole

    shredded lettuce
    1 cup