The Super Diabetes Site

Tag: kid friendly

  • Good Morning Power Parfait

    Good Morning Power Parfait

    How to Make Good Morning Power Parfait

    A great breakfast option, the cinnamon and grape nuts in this recipe set it apart from the ordinary fruit and yogurt parfait.


    5 min prep time


    4servings


    1 parfait, about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Put the cinnamon, banana, and 1 cup of yogurt in a blender and blend until smooth. Divide between 4 wine or parfait glasses.

    2. Top each with ½ cup of sliced strawberries, ¼ cup of the remaining yogurt, and 1 tablespoon of the cereal. Garnish with a sprig of mint if desired.

    Low Sodium
    Kid Friendly
    French
    Comfort Food
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait, about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      437mg
      9%

    Ingredients

    Plain Nonfat Greek yogurt
    2 cup

    ground cinnamon
    1 tsp

    banana(s)
    1 med

    strawberries (sliced)
    2 1/2 cup

    grape-nut-style cereal
    1/4 cup

    fresh mint (for garnish)
    2 sprig

  • Green Bell Pepper Enchiladas

    Green Bell Pepper Enchiladas

    How to Make Green Bell Pepper Enchiladas

    Spice up your mealtime with a delicious twist on a Mexican favorite—Green Bell Pepper Enchiladas! Whether you’re a fan of Tex-Mex cuisine or looking to add some excitement to your dinner table, these enchiladas are a diabetes-friendly delight.

    Cook’s tip: These can be made ahead and frozen for a quick meal later.


    15 min prep time


    30 min cook time


    8servings


    2 enchilada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.

    2. Spray a large skillet with cooking spray and heat over medium heat. Add green peppers, jalapeño, green onion, and garlic. Cook over medium heat for 4–5 minutes, until the peppers start to soften.

    3. Remove from heat and place in a bowl with the shredded chicken and mix. Set aside.

    4. Return skillet to the heat and add the olive oil. Whisk in the flour for about 1 minute until smooth.

    5. Slowly pour the chicken broth in, whisking until the sauce is thickened and smooth, about 3–4 minutes. Add the salt, coriander, and yogurt and whisk until smooth. Remove from heat.

    6. Pour a small amount of sauce in a 10 x 8 (or medium size) baking dish. Spread to coat the bottom of the pan. 

    7. Place tortillas on a flat surface and divide the chicken and pepper mix between them, placing the mix in the center of each. Roll tightly and place seam side down in the baking dish. Pour remaining sauce over the stuffed tortillas and sprinkle with the shredded cheese.

    8. Bake for 15–20 minutes, until the sauce is bubbling and the cheese has melted. 

    Mexican/Southwestern
    Kid Friendly
    Main Dish
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      2 enchilada


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      17g

    • Potassium
      218mg
      5%

    Ingredients

    green bell pepper (diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    green onion (scallion) (sliced)
    1 whole

    garlic (minced)
    3 clove

    cooked chicken (shredded)
    2 cup

    olive oil
    3 tbsp

    all-purpose flour
    3 tbsp

    low sodium chicken broth
    2 cup

    Kosher Salt
    1/4 tsp

    ground coriander
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    shredded Mexican cheese blend (reduced fat)
    1/4 cup

    corn tortillas
    8 small

  • California Date and Nut Bars

    California Date and Nut Bars

    How to Make California Date and Nut Bars

    These bars are perfect for a grab-and-go breakfast or snack. Chock full of nutrient-dense ingredients like California Dates, oats, and chia seeds, they are sure to be a crowd pleaser. And better yet, the bars can be individually wrapped, stacked in an airtight container, and placed in the freezer for up to six months. Just remove each bar and allow to thaw at room temperature before eating. 


    15 min prep time


    30 min cook time


    16servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line an 8×8 inch square pan with parchment paper.

    2. In a bowl, add dates, oats, flour, wheat germ, flax, chia, pecans, salt, and cinnamon and mix together well. Be sure to break up the dates and mix throughout.

    3. In a small saucepan over low heat, add peanut butter, oil, and maple syrup. Whisk together until well combined and remove from heat. Whisk in zest and vanilla.

    4. Pour wet ingredients into dry ingredients and stir until everything is evenly coated. Continue to break up dates and mix them throughout.

    5. Spread mixture into the pan evenly, being sure to press it firmly into the sides and corners. 

    6. Bake for 30 minutes until golden at the edges. 

    7. Place the pan on a cooling rack and cool completely before removing the mixture and cutting. To speed cooling, the pan may be placed in the refrigerator.

    8. Remove the bars from the pan using the parchment paper. Place on a cutting board and cut into 16 bars.

    Kid Friendly
    American
    Vegetarian
    Vegan
    Dessert
    Snacks
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    Nutrition facts

    16 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      132mg
      3%

    Ingredients

    California dates (pitted and chopped)
    1 cup

    quick cooking rolled oats
    1 1/4 cup

    whole wheat flour (OR buckwheat flour if gluten free preferred)
    3 tbsp

    wheat germ
    2 tbsp

    ground flax seed
    2 tbsp

    chia seeds
    1 tbsp

    pecans (chopped)
    1/2 cup

    Kosher Salt
    1 tsp

    ground cinnamon
    1/2 tsp

    peanut butter (creamy)
    1/4 cup

    neutral oil (such as vegetable or avocado oil)
    1/4 cup

    maple syrup
    1/4 cup

    orange (zest)
    1 tsp

    vanilla extract
    1/4 tsp

  • Vegan Open-Face Sloppy Joes

    Vegan Open-Face Sloppy Joes

    How to Make Vegan Open-Face Sloppy Joes

    Delight in the rich and savory flavors of these Vegan Meal Pattern Open-Face Sloppy Joes, made with a hearty mixture of plant-based protein, tomatoes, and a blend of smoky spices. Topped on a whole wheat bun and garnished with fresh veggies, this dish is both comforting and packed with plant-based goodness. Perfect for a quick and satisfying meal any day of the week.


    10 min prep time


    15 min cook time


    4servings


    ½ bun and 1 cup of filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add oil, onion, garlic, carrot, and bell pepper. Cook, stirring occasionally, until softened, 4–5 minutes.

    2. Add the plant-based ground and continue to cook, breaking it apart with a spatula, until crumbly and browned, 6–7 minutes.

    3. Add broth, tomato sauce, coconut aminos, chili powder, and smoked paprika to the skillet. Stir to combine until heated through and the sauce thickens, 2–3 minutes.

    4. Split the buns apart and divide between plates. Top with 1 cup of filling per half bun.

    Veggie Rich
    Kid Friendly
    American
    Vegetarian
    Vegan
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ bun and 1 cup of filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      359mg
      8%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1/2 small

    garlic (minced)
    1 clove

    carrots (small diced)
    1 med

    green bell pepper (small diced)
    1/2 whole

    plant-based ground beef (lower saturated fat)
    12 oz

    low sodium vegetable broth
    1 cup

    tomato sauce (no salt added)
    8 oz

    coconut aminos
    1 tbsp

    chili powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    whole wheat hamburger buns (split)
    2 whole

  • Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    How to Make Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Elevate your weeknight dinners with these Sheet Pan Cheesy Mini Meatloaves made with a colorful medley of bell peppers and onions. This Very-Low-Carbohydrate Meal Pattern recipe is not only easy to prepare, it’s packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying dinner the whole family will enjoy.


    10 min prep time


    20 min cook time


    4servings


    3 meatloaves, ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Line a large baking sheet pan with aluminum foil.

    2. Place turkey, egg, breadcrumbs, half of the Italian seasoning, and black pepper in a medium bowl. Mix with your hands until the meatloaf mixture is well combined.

    3. Form the beef mixture into 12 short logs, approximately 3-inches long. Transfer to one half of the baking sheet.

    4. Spread the bell peppers and onion on the unused side of the baking sheet. Drizzle the vegetables with oil, sprinkle with the remaining seasoning, and toss to coat evenly. Arrange them in a single layer.

    5. Place the baking sheet in the oven and roast, stirring the vegetables midway, until the meatloaves are nearly cooked and the vegetables are tender when pierced with a fork, about 15–20 minutes.

    6. Take the baking sheet out of the oven when the meatloaves are almost done. Lay slices of cheese on top of each meatloaf. Return the sheet to the oven and bake until the meatloaves are fully cooked and the cheese has melted, about 2–3 more minutes.

    Low Carb
    Kid Friendly
    American
    One Pot
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatloaves, ½ cup vegetables


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      43g

    • Potassium
      561mg
      12%

    Ingredients

    fat-free ground turkey
    1 lbs

    eggs
    1 whole

    panko bread crumbs
    1/2 cup

    Italian seasoning (divided)
    2 tsp

    black pepper
    1/2 tsp

    green bell pepper (sliced)
    2 whole

    red onion (sliced)
    1 med

    olive oil
    2 tbsp

    block fat free mozzarella cheese (cut into 12 slices)
    6 oz

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp

  • Banana Chocolate “Ice Cream”

    Banana Chocolate “Ice Cream”

    How to Make Banana Chocolate “Ice Cream”

    It’s hard to believe, but frozen bananas make a great base for this four-ingredient soft-serve “ice cream” that’s low in saturated fat. Shop for small ramekins or cups to make portion control easy when serving desserts like this one.


    2 hr and 35 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel bananas and slice into 1/4-inch coins. Place in a bowl and freeze for at least 2 hours.

    2. Once bananas are frozen, add the bananas, milk and cocoa powder to blender. Blend until smooth.

    3. Fold in the whipped topping.

    4. Place mixture in a freezer-safe container and freeze for at least 30 minutes.

    5. Scoop into 1/2-cup scoops to serve.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      1g

    • Potassium
      202mg
      4%

    Ingredients

    medium bananas
    2

    skim milk
    1/3 cup

    cocoa powder
    2 tbsp

    whipped topping (fat-free)
    1 cup

  • Greek Yogurt Chocolate Mousse

    Greek Yogurt Chocolate Mousse

    How to Make Greek Yogurt Chocolate Mousse

    Making dessert for a special occasion? This satisfying dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with the whipped topping. 


    10 min prep time


    6servings


    Heaping 1/3 cup with 1/3 cup raspberries and 1 tbsp whipped topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. If it is still not melted, microwave another 30 seconds and continue to stir, just until the chunks in the chocolate are melted. Do not overcook.

    2. In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the honey, vanilla, and milk, and beat some more, then add the chocolate, a small amount at a time, beating in between additions.

    3. Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Holidays & Entertaining
    Foodie
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup with 1/3 cup raspberries and 1 tbsp whipped topping


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      9g

    • Potassium
      216mg
      5%

    Ingredients

    mini sugar-free dark chocolate bars (chopped)
    6

    Plain Nonfat Greek yogurt (non-fat)
    2 cup

    honey or 4 packets artificial sweetener
    2 tbsp

    vanilla extract
    1 tsp

    skim milk
    1/4 cup

    whipped topping (non-fat)
    6 tbsp

    fresh raspberries
    2 cup

  • Sautéed Cinnamon Apples

    Sautéed Cinnamon Apples

    How to Make Sautéed Cinnamon Apples

    Fast, nutritious and smells like apple pie—what’s not to like? Make this sliced fruit glazed with cinnamon, vanilla and honey for your next quick dessert. For even more flavor, top with toasted chopped walnuts.


    7 min prep time


    15 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat margarine in a sauté pan over medium-high heat. Add apples and sauté for 3 minutes, stirring frequently.

    2. Add remaining ingredients. Reduce heat to low and simmer for 12 minutes, stirring occasionally.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    American
    Vegetarian
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      0g

    • Potassium
      128mg
      3%

    Ingredients

    margarine (trans-fat-free)
    1 tbsp

    large Granny Smith apples (peeled and chopped)
    2

    ground cinnamon
    1/2 tsp

    vanilla extract
    1 tsp

    water
    3 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Guilt-Free Breakfast Sausage Patties

    Guilt-Free Breakfast Sausage Patties

    How to Make Guilt-Free Breakfast Sausage Patties

    Gone are the days of giving up some of our favorite foods! This breakfast sausage is full-flavored, thanks to the ground turkey and lots of spices. Breakfast can, once again, become your favorite meal of the day!

     


    10 min prep time


    10 min cook time


    14servings


    2 patties

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a large bowl and mix well. 

    2. Divide mixture into 28 serving and shape mixture into 2-inch patties.

    3. In a large skillet over medium-low heat, cook patties 3-5 minutes per side, or until no longer pink in center. Ensure patties reach an internal temperature of 165°F. Serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    14 Servings



    • Serving Size

      2 patties


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      15g

    • Potassium
      198mg
      4%

    Ingredients

    lean ground turkey
    2 lbs

    poultry seasoning
    1 tsp

    fennel seeds
    1 tsp

    onion powder
    1/2 tsp

    fresh parsley (chopped)
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    maple syrup
    1 tbsp