The Super Diabetes Site

Tag: kid friendly

  • Cinnamon Ginger Apple On A Stick

    Cinnamon Ginger Apple On A Stick

    How to Make Cinnamon Ginger Apple On A Stick

    A novel approach to dessert. The crushed nuts add crunch and eye appeal. You can also cut the apples in quarters and place a few different varieties on each stick.


    6servings


    1⁄2 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Marinate apple halves in all ingredients except walnuts.
    2. Preheat grill to medium high. Cook as per directions for direct heat method for 5–6 minutes, turning once until golden brown on the outside and just warmed through on the inside.
    3. Remove apples from the grill, cool for a few minutes, and roll in crushed walnuts. Press gently.
    4. Place a skewer in each apple half and serve.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Grilling
    Dessert
    Vegetarian
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1⁄2 apple


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        10g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    apple ( (Granny Smith, Fuji, Rome, or Gala), peeled, halved, and core removed)
    3

    Juice of 1 lemon
    1

    fresh ginger root (minced)
    1 tbsp

    ground cinnamon
    1/2 tsp

    honey
    1 tbsp

    walnuts or pecans (crushed)
    1/4 cup

    wooden or metal skewers
    6

  • Chocolate Walnut Mug Cake

    Chocolate Walnut Mug Cake

    How to Make Chocolate Walnut Mug Cake

    When you want dessert, this cake that’s made inside a coffee mug is a great way to enjoy a portion-controlled treat.


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a coffee mug with cooking spray.
    2. Add the flour, cocoa powder, baking powder, salt, stevia, canola oil, milk and vanilla and stir to combine.
    3. Microwave for 45 seconds.
    4. Top with the walnuts and serve.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Dessert
    Foodie
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      290mg
      6%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    white whole-wheat flour
    2 tbsp

    Nonstick cooking spray
    1

    baking powder
    1/4 tsp

    pinch salt
    1 pinch

    stevia powder
    1 1/2 tsp

    canola oil
    1 1/2 tsp

    skim milk
    2 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    3/4 tbsp

  • Chocolate Peanut Butter Chia Seed Pudding

    Chocolate Peanut Butter Chia Seed Pudding

    How to Make Chocolate Peanut Butter Chia Seed Pudding

    This pudding is decadent enough to be a fancy dessert for two, or light enough for breakfast or a midday snack. Chia seeds are a diabetes superfood. They are high in fiber and omega-3 fatty acids—great for blood sugar management and heart health. When combined with liquid, they form a gel creating a pudding-like texture. To make this vegan, use a non-dairy milk like almond or soy.


    5 min prep time


    3servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix cocoa powder, Splenda or stevia, and powdered peanut butter together, and incorporate well so there are no lumps.
    2. Stir in the chia seeds and stir well to combine.
    3. Whisk in the milk and vanilla. Let sit for 5 minutes, then whisk again. Cover and refrigerate for at least 2 hours before serving.
    Fiber Focused
    Kid Friendly
    Cooking for 1 or 2
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    low-calorie sugar substitute
    2 tbsp

    powdered peanut butter
    1/4 cup

    chia seeds
    1/4 cup

    skim milk or unsweetened almond milk
    1 cup

    vanilla extract
    1 tsp

  • Chicken or Turkey Pot Pie

    Chicken or Turkey Pot Pie

    How to Make Chicken or Turkey Pot Pie

    Comfort food can be enjoyed even if you want to cook healthier. Phyllo dough makes a fabulously crispy top crust without the fat. Garlic mashed potatoes make a great alternative top “crust.”

    This recipe from The Stress Free Kitchen, by Barbara Seelig-Brown. To order directly from the American Diabetes Association, click here.


    15 min prep time


    45 min cook time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Place 1 tablespoon olive oil in saucepan. Add onion and garlic and cook 2–3 minutes until it begins to soften. Add celery and carrot and cook 5 minutes to soften. Set aside.
    3. Place 1 tablespoon of olive oil and butter in 4-quart saucepan. Melt butter. Whisk in flour and mix well. (Mixture will be dry.) Gradually add 1 cup stock to saucepan. Cook 2–3 minutes until mixture begins to thicken and takes on a golden color.
    4. Add chicken, peas, parsley, and additional stock to achieve desired consistency (some like it soupy, some like it thick). Season with salt and pepper to taste. Place mixture in baking dish.
    5. Spray each sheet of phyllo with olive oil mister and place on top of baking dish. Trim edges.
    6. Bake for approximately 25 minutes or until crust is golden and pie is bubbly.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    celery (sliced)
    1 cup

    carrot(s) (sliced 1/4-inch thick)
    1 cup

    butter (unsalted)
    1 tbsp

    all-purpose flour
    1/4 cup

    chicken stock (low-sodium, plus additional, if desired)
    2 cup

    cooked chicken (or used cooked turkey, or leftover chicken/turkey)
    3 cup

    baby peas (frozen)
    1 cup

    Italian parsley (chopped)
    2 tbsp

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/2 tsp

    sheets frozen phyllo dough (thawed)
    5

  • Chicken Nacho Casserole

    Chicken Nacho Casserole

    How to Make Chicken Nacho Casserole

    Who said you can’t have “nachos” with diabetes? Try this healthy version that has all the flavor of traditional nachos without all of the extra fat and carbs.


    5 min prep time


    25 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Spray a 2 1/2 quart baking dish with cooking spray.

    2. Season the chicken with black pepper. Spray a large sauté pan with cooking spray and heat over medium-high. Add the chicken and cook for 8 minutes.

    3. Add the diced tomatoes, black beans, chili powder, cumin and garlic powder to the pan. Reduce the heat to low and simmer for 5 minutes.

    4. Pour the chicken mixture into the baking dish. Sprinkle cheese on top and then top with the crushed tortilla chips. Bake 12 minutes or until the cheese is melted.

    CKD Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Kid Friendly
    American
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      699mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    black pepper
    1/8 tsp

    boneless, skinless chicken breasts (cut into small pieces)
    1 lbs

    fire-roasted tomatoes (14.5-oz)
    1 can

    no-salt-added black beans (15 ounces, drained and rinsed)
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/2 tsp

    cheddar cheese (shredded, reduced-fat)
    2/3 cup

    tortilla chips (about 24 chips, crushed)
    1 1/2 oz

  • Chicken Joes

    Chicken Joes

    How to Make Chicken Joes

    OK, so time for a confession. While we always had home-cooked meals, we also always had a can of Sloppy Joe mix tucked into the corner of the pantry for when we got lazy. Knowing now that processed foods are not healthy, I developed these Chicken Joes that are much more diabetes-friendly with all the same taste of the sloppy Joes of childhood. With extra vegetables, this version makes the grade.


    15 min prep time


    20 min cook time


    8servings


    1 open-faced sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5–6 minutes.
    2. Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
    3. Serve the mixture over half of a toasted bun.
    Comfort Food
    Kid Friendly
    Dinner
    Lunch
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1 open-faced sandwich


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      10g

    Ingredients

    ground chicken
    3/4 lbs

    small onion (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    paprika salt (to taste)
    1/2 tsp

    red or green bell pepper (chopped)
    1

    zucchini (diced)
    3/4 cup

    14 1/2-ounce can diced tomatoes (drained)
    1

    bottled BBQ sauce (look for a brand with the lowest amount of sugar)
    1/2 cup

    whole wheat hamburger buns (toasted )
    4

  • Chicken Cheddar Rice with Asparagus

    Chicken Cheddar Rice with Asparagus

    How to Make Chicken Cheddar Rice with Asparagus

    Who doesn’t love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 1/2 hours or on low for 3 hours.
    2. Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.
    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      45mg

      15%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      574mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    water
    2 cup

    chicken thigh meat (boneless, skinless, trimmed of fat and cut into bite-size pieces)
    8 oz

    onion(s) (diced)
    1 1/2 cup

    uncooked brown rice (preferably parboiled variety)
    1 cup

    medium garlic cloves (minced)
    4 clove

    chicken bouillon granules (sodium-free)
    2 tsp

    thyme leaves (dried)
    1/2 tsp

    fresh asparagus tips (broken in 2-inch pieces, or frozen French cut green beans, thawed)
    2 cup

    salt
    1/2 tsp

    cheddar cheese ((1/2 cup) reduced-fat, shredded sharp)
    2 oz

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    32 oz

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Dumplings

    Chicken and Dumplings

    How to Make Chicken and Dumplings

    Try these chicken and dumplings for a budget-friendly family dinner. Add a side of roasted green beans to complete your meal.


    15 min prep time


    6servings


    2cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside.
    2. Add cooking spray and olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened.
    3. Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes.
    4. Roll the dough out into an 8 inch disk that is 1/2-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added.
    5. Simmer the dumplings for 10 minutes and serve.
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2cups


    • Amount per serving



      Calories





      315

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      100mg

      33%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      810mg
      17%

    Ingredients

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    ground sage
    1/2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    eggs
    1

    cold water
    1 tbsp

    nonstick cooking spray
    1

    olive oil
    1 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (sliced)
    8 oz

    chicken breasts (boneless, skinless, diced)
    1 1/2 lbs

    low sodium chicken broth (fat-free, low-sodium)
    8 cup

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

    cheddar cheese (reduced fat, shredded)
    1/2 cup

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp