The Super Diabetes Site

Tag: kid friendly

  • Healthy Homemade Green Bean Casserole

    Healthy Homemade Green Bean Casserole

    How to Make Healthy Homemade Green Bean Casserole

    This classic Thanksgiving side dish gets a diabetes-friendly makeover, without losing any of its rich, savory flavor.


    25 min prep time


    15 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.

    2. Heat cheese wedges in microwave for 30 seconds, stir. Set aside.

    3. In a large sauté pan heat oil over medium heat. Add onions and sauté 2-3 minutes.

    4. Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.

    5. In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.

    6. Add melted cheese wedges to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.

    7. Remove from heat and stir in green beans. Pour green bean mixture into baking dish.

    8. In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.

    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    light creamy swiss cheese wedges
    4 wedges

    canola oil
    1 tbsp

    onion(s) (finely diced)
    1/2

    margarine
    1 tsp

    white (button) mushrooms (sliced)
    8 oz

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    low sodium vegetable broth
    1/2 cup

    Cornstarch
    2 tsp

    cold water
    2 tsp

    1% milk
    1/4 cup

    no-salt-added canned cut green beans (drained)
    2 (14.5-oz) cans

    corn flakes (crushed)
    1 cup

    margarine (melted)
    1 2/3 tbsp

  • Healthy Homemade Lunch-in-a-Pack

    Healthy Homemade Lunch-in-a-Pack

    How to Make Healthy Homemade Lunch-in-a-Pack

    Make this quick and delicious homemade lunchable for your child’s first day back to school. It will be a treat for them and you know they’ll be eating healthy. You could also make one for yourself!


    10 min prep time


    1serving


    1 lunchable

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cheerios, pretzels, raisins, and peanuts (if using).
    2. Spread 1 Tsp. hummus on each celery stalk. Using a compartmentalized plastic container, place the ham, cheese, crackers and nectarine in a separate section of the container.
    3. Place snack mix, carrots, and celery with hummus in a section of plastic container or in a separate container, if needed.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchable


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      620mg

      27%

    • Total Carbohydrate
      53g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        21g

    • Protein
      35g

    • Potassium
      940mg
      20%

    Ingredients

    chocolate cheerios
    1/4 cup

    mini-pretzels (or pretzel sticks broken into 1-inch pieces)
    1/4 cup

    peanuts
    1 tbsp

    celery sticks (4 inches each)
    2

    hummus
    2 tsp

    lower sodium deli-style turkey breast (cut each slice into 4 pieces)
    3 (1-oz) slices

    reduced fat cheddar cheese (cut into 4 squares)
    1 slice

    multi-grain crackers
    8

    small apple (cored and sliced)
    1

    baby carrots
    4

  • Healthy Back-to-School Lunch

    Healthy Back-to-School Lunch

    How to Make Healthy Back-to-School Lunch

    Here’s a healthy lunch that is quick, fun and tasty. Your child (and you) will love it!


    15 min prep time


    1serving


    1 lunch

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread mustard on the roll. Top it with turkey, cheese, and lettuce to make a sandwich.
    2. Spread 1/2 Tsp. hummus on 1 cucumber slice. Top it with 1/2 Tsp. sunflower seeds and top again with another cucumber slice to make a sandwich. Repeat the process.
    3. Assemble all meal components in a divided lunch container.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      30g

    • Potassium
      570mg
      12%

    Ingredients

    mustard
    1 tsp

    whole-grain dinner roll
    1

    lower sodium deli-style turkey breast
    2 oz

    reduced-fat cheddar cheese
    1/2 oz

    romaine lettuce leaf
    1

    hummus
    1 tsp

    cucumber(s)
    4 slices

    sunflower seeds
    1 tsp

    blueberries and sliced strawberries
    1/2 cup

    Greek yogurt tube
    1 (2-oz) packet

  • Grilled Pork and Cheese Quesadillas

    Grilled Pork and Cheese Quesadillas

    How to Make Grilled Pork and Cheese Quesadillas

    A Mexican favorite can now be yours. When a quesadilla is grilled rather than prepared in an indoor oven, the result is smoky, rich-flavored quesadilla. If you can’t grill outside, this works great prepared on a stovetop grill pan.


    10 min prep time


    15 min cook time


    8servings


    1/2 quesadilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an outdoor grill for medium heat. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add the garlic and sauté for 1 minute. Add the pork and sauté for 5–6 minutes. Drain any excess fat.
    2. On two baking sheets, lay out 4 tortillas. Spray tops lightly with oil. Flip over. Spread 1/2 cup of pork evenly over the tortilla. Sprinkle with cheese, scallions, and chilies. Top all the tortillas with the remaining tortillas to form a quesadilla and press together lightly. Spray lightly with oil.
    3. When the grill is hot, place quesadillas on the grill. Grill for 5–7 minutes on each side. During some of this time, you may cover the grill to help melt the cheese and brown the quesadillas. When the first side is golden, flip over and grill the other side. Cut into wedges and serve with yogurt, salsa, and tomatoes.
    Comfort Food
    Grilling
    Kid Friendly
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 quesadilla


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    Ingredients

    olive oil
    1 tsp

    onion(s) (minced)
    1/2 cup

    garlic (minced)
    2 tsp

    pork loin (ground)
    1 lbs

    corn or whole-wheat tortillas
    8

    Mexican cheese blend (reduced-fat)
    1 cup

    green onion (scallion) (thinly sliced)
    3

    canned green chiles (3-ounce can chopped mild or hot)
    1

    nonfat Greek yogurt
    1/2 cup

    salsa (prepared mild or hot)
    1/2 cup

    tomato(es) (diced)
    1 cup

  • Smoothie Breakfast Bowl

    Smoothie Breakfast Bowl

    How to Make Smoothie Breakfast Bowl

    A smoothie topped with some crunch makes for a complete breakfast in a bowl! The extra ingredients make this thick fruit-and-veggie blend more filling than a drinkable smoothie.

    This recipes comes from The Diabetes Cookbook. 


    5 min prep time


    0 min cook time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except KIND bar in a blender. Purée until smooth and thick, stopping to stir mixture in between blending at times. (Add a little more almond milk if needed.)
    2. Pour smoothie mixture into 2 bowls. Top each bowl with half of the crumbled KIND bar.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Gluten-Free
    Cooking for 1 or 2
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        19g
      • Added Sugars
        2g

        4%

    • Protein
      11g

    • Potassium
      670mg
      14%

    Ingredients

    unsweetened almond milk
    3/4 cup

    non-fat plain Greek yogurt
    1/2 cup

    frozen mixed fruit
    1 cup

    baby spinach
    2 cup

    frozen banana (sliced)
    1 med

    KIND Maple Glazed Pecan & Sea Salt bar OR 1/2 cup low sugar granola (crumbled)
    1 bar

  • Green Bean “Fries”

    Green Bean “Fries”

    How to Make Green Bean “Fries”

    French fries are an American favorite food, but they’re also loaded with unhealthy fat, calories, and carbohydrate. Try these “fries” for a healthier alternative and a way to help your kids eat more veggies.


    15 min prep time


    5servings


    about 8 fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. In a shallow dish, whisk together the egg, egg white, and hot sauce.
    3. In another shallow dish, mix together the remaining ingredients.
    4. Dip each green bean in the egg mixture and then lightly coat in the cornmeal mixture.
    5. Place the green beans on a baking sheet and bake for 25 minutes, until they are lightly golden. Serve with your favorite dipping sauce.
    Veggie Rich
    Kid Friendly
    Quick & Easy
    Sides
    Gluten-Free
    Vegetarian
    Snacks
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    Nutrition facts

    5 Servings



    • Serving Size

      about 8 fries


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      40mg

      13%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      130mg
      3%

    Ingredients

    fresh green beans (trimmed)
    8 oz

    eggs
    1

    egg white
    1

    hot sauce
    1 dash

    cornmeal
    1/2 cup

    garlic salt
    1/2 tsp

    black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Gluten-Free Quinoa Chocolate Chip Cookies

    Gluten-Free Quinoa Chocolate Chip Cookies

    How to Make Gluten-Free Quinoa Chocolate Chip Cookies

    You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy! The texture is a little denser than a traditional cookie, but you can eat these cookies without the guilt!


    10 min prep time


    30servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
    2. In a large bowl, whisk together margarine, vanilla, egg and Splenda. Mix until well blended.
    3. Add oats, quinoa and baking mix to mixture and stir well. Fold in chocolate chips.
    4. Drop by Tbsp. onto baking sheet. Bake for 15 minutes.
    5. Cool on wire rack and store in airtight container when cool.
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    30 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    Smart Balance margarine (softened)
    3 tbsp

    vanilla extract
    1 tsp

    eggs
    1

    low calorie sugar substitute
    1/4 cup

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

    cooked quinoa (cooled)
    2 cup

    baking mix ((such as Pamela’s), gluten-free)
    1/2 cup

    mini-chocolate chips
    1/4 cup

  • Gluten-Free Chocolate Banana Muffins

    Gluten-Free Chocolate Banana Muffins

    How to Make Gluten-Free Chocolate Banana Muffins

    Try to use a gluten-free baking mix that lists brown rice flour as the first ingredient to increase your whole-grain intake. You can substitute gluten-free oats for quinoa flakes if needed here as well.


    20 min prep time


    14servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line muffin tins with muffin papers and spray the papers with cooking spray.
    2. In a large bowl, mix together the oil, sugar, and vanilla. Add the bananas and eggs one at a time. Mix well.
    3. Stir in the baking mix, quinoa flakes, cocoa powder, and water
    4. Spoon the batter into 14 muffin cups. Top each muffin with mini chocolate chips (distribute evenly over all muffins.)
    5. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
    6. Remove from the oven and let the muffins cool in the pan for 10 minutes. Remove the muffins from the pan and cool completely on a wire rack.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      25mg

      8%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      3g

    • Potassium
      175mg
      4%

    Ingredients

    canola oil
    1/4 cup

    sugar
    1/2 cup

    vanilla extract
    1 tsp

    medium ripe bananas (mashed)
    2

    eggs
    2

    all-purpose Gluten-Free Baking Mix ((such as King Arthur Baking Mix))
    1 cup

    quinoa flakes
    1/2 cup

    cocoa powder
    1/2 cup

    water
    1 tbsp

    mini chocolate chips
    2 tbsp

  • Gluten-Free Parmesan Biscuits

    Gluten-Free Parmesan Biscuits

    How to Make Gluten-Free Parmesan Biscuits

    These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. They go great with a nice bowl of healthy soup.


    10 min prep time


    12 min cook time


    12servings


    1 biscuit

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. In a medium bowl, mix together baking mix and margarine. Use a fork and hands to mix into course crumbs.

    3. Add milk to mixture and stir with a fork. Add Parmesan cheese and incorporate into mixture.

    4. Drop about 1 Tbsp. at a time of dough mixture on baking sheet for each biscuit. Bake for 12 minutes or until golden brown on top.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 biscuit


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      12mg
      <1%

    Ingredients

    baking mix (gluten-free, such as Pamela’s)
    1 cup

    margarine (trans-fat-free)
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    skim milk
    1/3 cup

  • 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