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Tag: holidays & entertaining

  • Better Mashed Potatoes

    Better Mashed Potatoes

    How to Make Better Mashed Potatoes

    The potato is the star of this comfort-food side dish, but a nonstarchy vegetable plays a surprising supporting role. The result is light and luscious. 

    Smart Swaps: The original mashed potato recipe (serving size: 1/2 cup) had 130 calories, 8 g fat (4.7 g sat. fat, 0.3 g trans fat), 15 g carbohydrate, and 770 mg sodium. *

    Mashing options: Put the mixture through a ricer or a food processor for a smooth mash. Mash with a potato masher for a coarse mash. 

    Veggie Helper: Cauliflower, which has less starch than potato, helps cut in half the carbohydrate grams in this dish. 

    Less Fat: Fat-free buttermilk adds richness without the fat calories of the butter and whole milk in the original recipe. 

    More Flavor: I used less salt overall but swapped in a small amount of Parmesan for a flavor boost.


    20 min prep time


    15 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, place the potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce the heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.

    2. Drain and add the vegetables and garlic back to the pot. Cover the pot with a kitchen towel and put the lid over the towel. Let stand for 5 minutes. Remove the lid and towel. This process helps to dry the vegetables so they mash better.

    3. Add the buttermilk, cheese, olive oil, butter, salt, and pepper. Mash* just until the ingredients are lightly combined. If desired, garnish with fresh snipped chives.

    Veggie Rich
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      264mg
      6%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1 tsp

    butter (unsalted butter)
    2 tsp

    olive oil
    1 tbsp

    Parmesan cheese (grated)
    2 tbsp

    low-fat buttermilk
    1/3 cup

    head cauliflower (separated into small florets, discard core and stem)
    1

    garlic (peeled and left whole)
    5 clove

    russet or baking potatoes (peeled and cut into 2-inch cubes)
    7 oz

  • Berry Salsa

    Berry Salsa

    How to Make Berry Salsa


    15 min prep time


    5servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a small bowl and serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to blend before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Kid Friendly
    Snacks
    Sauces
    Quick & Easy
    Holidays & Entertaining
    Foodie
    Appetizers
    Vegetarian
    Vegan
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    Nutrition facts

    5 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      95mg
      2%

    Ingredients

    chili powder
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced)
    1/2

    fresh cilantro (minced)
    1/4 cup

    red onion (diced)
    1/4 cup

    avocado (diced)
    1/4

    frozen strawberries (thawed and drained)
    1/2 cup

    frozen blueberries (no sugar added, thawed and drained)
    1/2 cup

  • Apple Cider Honey Red Cabbage

    Apple Cider Honey Red Cabbage

    How to Make Apple Cider Honey Red Cabbage


    15 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the bacon over medium-high heat until crisp. Remove the bacon from the skillet; set aside.
    2. Reduce the heat to medium, add the cabbage to the pan drippings, and sauté for 7 to 8 minutes. Add the salt, apple cider, vinegar, and honey. Lower the heat to medium-low and cook for 9 to 10 minutes, stirring occasionally. Crumble the bacon into bits. Top the cabbage with the bacon and serve warm.
    Low Carb
    Veggie Rich
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      180mg
      4%

    Ingredients

    bacon (lean)
    2 slice

    red cabbage (outer leaves removed, cored, and thinly sliced )
    1/2 head

    salt
    1/4 tsp

    apple cider
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tsp

  • 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

  • Winter Salad with Citrus

    Winter Salad with Citrus

    How to Make Winter Salad with Citrus

    Salads aren’t just for summer, they’re for winter too especially when you can throw in some citrus fruits, which are in season for the winter!


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the dressing ingredients in a bowl.
    2. Combine the greens, grapefruit, oranges, onion and walnuts. Add dressing and toss to coat.
    Veggie Rich
    Low Sodium
    Snacks
    Vegetarian
    Holidays & Entertaining
    Sides
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    Ingredients

    mixed greens
    6 cup

    grapefruit sections
    1 cup

    orange sections
    1 cup

    red onion (thinly sliced)
    1 cup

    toasted walnuts (coarsely chopped)
    1/4 cup

    raspberry vinegar
    2 tbsp

    orange juice
    1 tbsp

    balsamic vinegar
    1 tbsp

    olive oil
    1 tbsp

    sugar
    1/2 tsp

    pepper
    1/4 tsp

    soy sauce
    1/2 tsp

    mustard powder
    1/4 tsp

    salt
    1/8 tsp

  • Whole Wheat Sweet Potato Pancakes

    Whole Wheat Sweet Potato Pancakes

    How to Make Whole Wheat Sweet Potato Pancakes

    You can substitute canned pumpkin in this recipe for pumpkin pancakes and instead of cinnamon use pumpkin pie spice.


    15 min prep time


    10 min cook time


    10servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine oats, wheat germ, and yogurt. Let stand until oats soften. Mix in egg, egg whites, vanilla, skim milk and mashed sweet potato.

    2. In a large bowl, mix together whole-wheat flour, baking powder, baking soda, salt, cinnamon, and Splenda.

    3. Make a well in the center of the dry ingredients. Pour entire wet mixture into the well and fold together until completely incorporated.

    4. Coat a griddle or non-stick skillet with cooking spray and heat over medium heat. Use 1/3 cup batter for each pancake and cook until brown on bottom and some bubbles begin to break around edges. Turn pancake over and cook until brown and slightly firm to the touch in the center.

    5. Repeat procedure for remaining 9 pancakes.

    Kid Friendly
    American
    Vegetarian
    Holidays & Entertaining
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      20mg

      7%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      8g

    • Potassium
      250mg
      5%

    Ingredients

    old-fashioned rolled oats
    1/3 cup

    wheat germ
    1/3 cup

    Plain Nonfat Greek yogurt
    1 cup

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    skim milk
    1 cup

    mashed sweet potatoes
    1 cup

    whole wheat flour
    1 cup

    baking powder
    1 1/2 tsp

    baking soda
    1 tsp

    salt
    1/4 tsp

    ground cinnamon
    2 tsp

    low-calorie sugar substitute
    1/3 cup

    nonstick cooking spray
    1 whole

  • Veggie Spring Rolls with Peanut Sauce

    Veggie Spring Rolls with Peanut Sauce

    How to Make Veggie Spring Rolls with Peanut Sauce

    This recipe makes a great appetizer, but add some lean protein such as chicken or pork to the rolls and you have a light meal. To save time, use bagged coleslaw mix with cabbage and carrots.


    30 min prep time


    12servings


    1 roll with about 1 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, carrots, cucumbers, 1/4 cup of the cilantro and green onion.
    2. In a small bowl, whisk together peanut butter, soy sauce, vinegar, water, oil, pepper flakes, garlic, and remaining 2 tbsp cilantro.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/4 cup of vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining 11 spring rolls.
    4. Serve spring rolls with peanut sauce.
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll with about 1 tbsp sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      110mg
      2%

    Ingredients

    cabbage (shredded)
    1 cup

    carrot(s) (shredded)
    1 cup

    cucumber(s) (peeled, seeded and diced)
    1 cup

    chopped fresh cilantro
    1/4 cup plus 2 tbsp

    green onion (chopped)
    1

    peanut butter (heated in microwave for 30 seconds)
    1/4 cup

    soy sauce (gluten-free)
    3 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    canola oil
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    garlic (minced)
    1 clove

    spring roll skins
    12

  • Vegetable Provencal Tart

    Vegetable Provencal Tart

    How to Make Vegetable Provencal Tart

    Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.


    30 min prep time


    50 min cook time


    8servings


    1/8 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
    2. Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
    3. Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.
    4. Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
    Veggie Rich
    French
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 tart


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      4g

    Ingredients

    nonstick cooking spray (nonstick)
    1

    large sweet Vidalia onion (halved and sliced into 1/3-inch pieces)
    1

    balsamic vinegar (good-quality)
    1 tsp

    all-purpose flour
    1 1/2 cup

    fresh thyme (chopped)
    1 1/2 tsp

    Kosher Salt (divided)
    1/2 tsp

    ice water
    1/3 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    medium zucchini (cut diagonally into 1/8-inch long slices)
    1

    black pepper (divided)
    1/2 tsp

    medium tomatoes (cut into 1/4-inch slices)
    2

    Parmesan cheese (freshly grated)
    2 tbsp

    fresh basil (chopped)
    1/4 cup

  • Tzatziki and Vegetables

    Tzatziki and Vegetables

    How to Make Tzatziki and Vegetables

    Traditional Mediterranean tzatziki sauce is perfect for dipping low-carb non-starchy vegetables. It can also be used as a topping on salads, sandwiches or wraps.


    8 min prep time


    16servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. 12-24 hours before serving, line a strainer with a paper coffee filter or cheesecake cloth. Place over a bowl. Spoon yogurt into coffee filter, cover, and refrigerate for 12-14 hours.
    2. Yogurt will now be thick. Discard the collected liquid beneath or use it in soups or breads. Remove yogurt from the filter and place in a small bowl.
    3. Mix cucumber, garlic, dill weed, salt, lemon juice, and olive oil into yogurt. Refrigerate for one hour before serving.
    4. Serve with a variety of vegetables like: fresh green beans (lightly steamed), green, red, or yellow bell peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower.
    Low Carb
    Low Sodium
    Mediterranean
    Appetizers
    Holidays & Entertaining
    Salad Dressings & Condiments
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    16 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      57mg

      2%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%

    • Protein
      1.5g

    Ingredients

    plain non-fat yogurt
    2 cup

    cucumber(s) (peeled, seeded, and chopped)
    1/2

    garlic (large, minced)
    2 clove

    dried dill (can use 1 Tsp. of chopped fresh dill instead)
    1/2 tsp

    salt
    1/4 tsp

    lemon juice
    2 tsp

    olive oil
    1 tsp

    fresh vegetables ((choose a variety: fresh green beans (slightly steamed), green, red, or yellow peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower. ))
    6 cup

  • Turkey Stroganoff

    Turkey Stroganoff

    How to Make Turkey Stroganoff

    No need to eat a whole turkey on Thanksgiving Day! Save some leftovers to use in other recipes like this one. Get some new meals while also watching your portions as part of your diabetes management!


    15 min prep time


    15 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters and thinly slice.
    2. Meanwhile, lightly coat large nonstick skillet with nonstick cooking spray and set over medium-high heat. Sauté onion 2 minutes. Add mushrooms and sauté until mushrooms are tender, about 5-6 minutes. Transfer to large bowl.
    3. Melt butter in skillet over medium heat. Add flour and cook for 1 minute, continuously stirring. Gradually whisk in broth. Cook, stirring with wooden spoon, until sauce thickens and boils, about 4 minutes.
    4. Reduce heat to low. Blend in sour cream and mustard. Return turkey and reserved vegetables with accumulated juices to skillet. Cook until heated through (do not boil). Divide noodles among plates and spoon stroganoff on top.
    Holidays & Entertaining
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.2g

        16%

    • Cholesterol
      90mg

      30%

    • Sodium
      205mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    Ingredients

    egg noodles
    8 oz

    poppy seed
    2 tsp

    turkey breast (fresh roasted, cut into 2 x 1/2-inch strips)
    12 oz

    salt, to taste
    1

    freshly ground black pepper
    1/2 tsp

    Portobello mushrooms (4 ounces each)
    2

    small red onion (thinly sliced)
    1

    butter
    1 tbsp

    all-purpose flour
    1 1/2 tbsp

    beef broth (reduced-sodium)
    1 1/2 cup

    sour cream (reduced-fat)
    1/2 cup

    Dijon Mustard
    1 1/2 tsp