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Tag: kidney-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

  • Cilantro Lime Shrimp

    Cilantro Lime Shrimp

    How to Make Cilantro Lime Shrimp

    This refreshing dish is low in calories, high in flavor, and so versatile. It can be served hot or cold, and it’s great for a picnic (if you can keep it cool or it won’t be sitting out for too long), and could be wrapped in tortillas as easily as served over lettuce or rice. Serve with Buckwheat (Kasha) and Steamed Broccoli with Lemon-Pepper Seasoning.


    15 min prep time


    10 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Peel the garlic, juice the lime, chop the cilantro, combine the lime juice, cilantro, salt, and pepper.
    2. (Start the buckwheat and the broccoli first, if you are serving them.) In a large heavy skillet over medium-high heat, heat the oil. Add the garlic and cook it for 30 seconds or so until it is fragrant, then add the shrimp and cook, turning once, until the shrimp are pink and cooked through, about 2–3 minutes per side.
    3. Transfer the shrimp to a bowl, and combine with the lime juice, cilantro, salt, and pepper. Serve immediately or refrigerate for up to 2 days and serve cold.
    4. FLAVOR BOOSTER Double the garlic and sprinkle the finished dish with 1/2 teaspoon lime zest or salt-free lemon-pepper seasoning.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Quick & Easy
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      275mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    garlic (minced, about 1 clove)
    1/2 tsp

    shrimp (large peeled and deveined, fresh (never frozen), if possible)
    1 lbs

    lime (juice only (2 tablespoons), or more to taste)
    1

    fresh cilantro (chopped, or more to taste)
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Chili Lime Corn on the Cob

    Chili Lime Corn on the Cob

    How to Make Chili Lime Corn on the Cob

    Nothing says summer like corn on the cob. It’s an American favorite and this recipe puts a nice twist of flavor into it. Remember, corn is a starchy vegetable, so serve it with some lean protein and a low-carb vegetable like green beans, zucchini or a salad.


    10 min prep time


    20 min cook time


    4servings


    1 cob

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. In a small bowl, mix together the lime juice, lime zest, margarine, and chili powder.
    3. Using a spoon and your hands, spread the margarine mixture evenly over the 4 ears of corn.
    4. Wrap the corn individually in aluminum foil. Grill 20 minutes, turning frequently. Serve hot.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Grilling
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cob


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    lime (zested and juiced)
    1

    light trans-fat-free margarine (softened)
    2 tbsp

    chili powder
    1 tsp

    medium ears corn on the cob (shucked)
    4

  • Chickpea Patties With Mango Chutney

    Chickpea Patties With Mango Chutney

    How to Make Chickpea Patties With Mango Chutney

    Author Robyn webb says, “My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.”


    12 min prep time


    14 min cook time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
    2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
    3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5-6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Indian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Sandwiches
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (diced)
    1

    celery (minced)
    3 tbsp

    red bell pepper (minced)
    2 tbsp

    parsley (minced)
    2 tbsp

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground cumin
    1/4 tsp

    cayenne pepper
    1 pinch

    salt
    1 pinch

    black pepper (to taste)
    1 pinch

    chickpeas (garbanzo beans) (drained and rinsed)
    2 cup

    1 egg (beaten)
    1 whole

    whole-wheat panko breadcrumbs
    1 1/2 cup

    olive oil
    1 tbsp

    whole wheat hamburger buns (toasted, optional)
    4

    tomato(es)
    4 slice

    lettuce
    4 leaves

  • Chicken With Pineapple Mandarin Orange Salsa

    Chicken With Pineapple Mandarin Orange Salsa

    How to Make Chicken With Pineapple Mandarin Orange Salsa

    Cookbook author Robyn Webb says, “When I was a kid, I actually wasn’t a big fan of fresh fruit. But canned mandarin oranges always excited me and I have warm memories of a little cut glass bowl my Mom used to serve the tiny orange segments. I’ve of course expanded my fruit repertoire, but still think mandarin oranges are a great versatile fruit. Here, a simple salsa spiked with tropical coconut pairs well with cumin flavored seared chicken breasts.”


    20 min prep time


    16 min cook time


    4servings


    1 breast, 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a baking sheet with foil. Preheat the oven to 375 degrees. Combine all the ingredients for the salsa in a bowl. Cover and refrigerate for 1 hour.
    2. Meanwhile, trim any excess fat from the chicken breasts. Combine the cumin, chili powder, salt, and pepper. Rub each piece of chicken with the spice rub.
    3. Heat the oil in a large skillet over medium-high heat. Add the chicken and sear on both sides for a total of 10 minutes. Add the chicken to the prepared baking sheet. Cover loosely with foil or parchment paper. Continue to cook the chicken breasts until cooked through, about 6–7 minutes.
    4. Bring the salsa up to room temperature. Serve the cooked chicken with the salsa.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 breast, 1/2 cup salsa


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      25g

    • Potassium
      390mg
      8%

    Ingredients

    pineapple tidbits packed in their own juice (well drained)
    1 cup

    water- or juice-packed mandarin oranges (well drained, coarsely chopped)
    1 cup

    green onion (scallion) (white part only, minced)
    2

    red bell pepper (minced)
    1/4 cup

    unsweetened coconut flakes
    1 1/2 tbsp

    crushed red pepper flakes
    1/4 tsp

    chicken breasts (boneless, skinless)
    1 lbs

    ground cumin
    1 tsp

    mild or hot chili powder
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper to taste
    1

    vegetable oil
    1 tbsp

  • Chicken Tacos

    Chicken Tacos

    How to Make Chicken Tacos

    Author Robyn Webb: “I chose chicken thighs for this taco filling, as the spicy chile sauce pairs better with it than chicken breasts. Feel free to use chicken breasts if you prefer. Chicken is blander in taste than beef, and it benefits greatly from a nice soak in a lime juice-laced spice blend. You can also prepare just the chicken filling (leave out the tortillas) and serve it with a few vegetables on the side for a nice lean, but definitely tasty, meal.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn Webb. 


    20 min + marinate time prep time


    1 hr 30 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the chili sauce: Add the tomatoes, chilies, quartered onion, and 1 whole garlic clove to a blender and puree. Add the puree to a saucepan and add in the apple cider vinegar, sugar, salt, cinnamon, cloves, and ginger. Bring to a boil. Lower the heat and simmer for 1 hour until thick.

    2. Marinate the chicken: Put the chicken strips into a medium-sized bowl. In a small bowl, combine the chili powder, oregano, paprika, cumin, pepper, and lime juice. Add the seasoning mix to the chicken and mix well to coat the chicken. Cover and refrigerate for 1 hour.

    3. Heat the oil in a large skillet over medium-high heat. Add the marinated chicken and sauté for about 6-8 minutes until the chicken is cooked through. Remove the chicken with a slotted spoon, plate, and set aside.

    4. Add the sliced onions to the pan and sauté on medium heat for about 10 minutes until soft. Add the minced garlic and sauté for 1 minute. Add the chicken back to the skillet and add 2/3 cup of chili sauce to the pan. Simmer the chicken for 10 minutes.

    5. While the chicken simmers, add a corn tortilla to an ungreased skillet and cook over medium high heat for 30 seconds per side. Keep warm.

    6. Spoon the chicken mixture into a warmed corn tortilla. Top with your choice of garnishes—lettuce, cheese, tomatoes, salsa, and yogurt or sour cream.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      18g

    • Potassium
      510mg
      11%

    Ingredients

    fresh tomatoes (cored and quartered)
    3 lbs

    Anaheim chilies (stemmed and seeded)
    2

    large onions (divided use—1 quartered, 1 thinly sliced)
    2

    garlic (divided use—1 whole, 2 minced)
    3 cloves

    Apple Cider Vinegar
    1 1/4 cup

    sugar
    2 tbsp

    Kosher Salt
    1/2 tsp

    ground cinnamon
    1/4 tsp

    ground cloves
    1/4 tsp

    ground ginger
    1/4 tsp

    chicken thighs (boneless, skinless, cut into thin strips)
    1 lbs

    hot or mild chili powder
    1 1/2 tsp

    dried oregano
    1/2 tsp

    paprika
    1/2 tsp

    ground cumin
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Juice of 1 lime
    1

    olive oil
    1 tbsp

    small corn tortillas
    8

    salsa
    1/2 cup

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

    shredded romaine lettuce
    1 cup

    medium tomatoes (diced)
    3

    fat-free plain yogurt or fat-free sour cream
    1/2 cup

  • Chicken Satay

    Chicken Satay

    How to Make Chicken Satay

    This makes a great party appetizer. You can serve the dip in a bowl on a large platter and surround it with the skewers.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    1 hr prep time


    10 min cook time


    4servings


    2 skewers with 2 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While skewers are soaking, slice chicken breasts into eight strips lengthwise.
    2. In a medium bowl, whisk together 1 tbsp Splenda Brown Sugar, 1 tbsp soy sauce, half the minced garlic, ginger, lime juice and hot sauce. Add chicken to the marinade and marinate chicken strips in the refrigerator for 1 hour.
    3. Prepare an indoor or outdoor grill.
    4. While the chicken is marinating, whisk together the remaining tbsp Splenda brown sugar blend, remaining tbsp soy sauce, remaining minced garlic, peanut butter, and coconut milk in a microwave safe bowl. Set aside.
    5. Thread chicken strips lengthwise onto the soaked bamboo skewers. Grill chicken for 4-5 minutes one each side.
    6. Right before serving, microwave sauce for 30 seconds. Remove from microwave and whisk again to combine. Serve two skewers with 2 Tbsps. of sauce.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Appetizers
    Holidays & Entertaining
    Snacks
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers with 2 Tbsp. sauce


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      27g

    • Potassium
      290mg
      6%

    Ingredients

    bamboo skewers
    8

    boneless, skinless chicken breasts
    1 lbs

    low-calorie brown sugar substitute (divided use)
    2 tbsp

    lower sodium soy sauce (divided use)
    2 tbsp

    garlic (minced, divided use)
    2 clove

    minced fresh ginger
    1 tsp

    lime juice
    2 tbsp

    Asian-style hot sauce, such as sriracha
    1/2 tsp

    creamy peanut butter
    2 tbsp

    unsweetened coconut milk beverage
    1/4 cup

  • 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 Lettuce Wraps

    Chicken Lettuce Wraps

    How to Make Chicken Lettuce Wraps

    These low-carb little wraps are quick and simple—but they don’t taste it or look it! They’re also a perfect diabetes-friendly lunch option, especially if you have a little leftover grilled or roasted chicken, such as our tasty Roasted Chicken Breasts. Having a party? No one needs to know these are super healthy. In fact, focus on the fun and let your guests assemble their own lettuce wraps!


    15 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix green onion, carrots, peanut sauce, and chicken together in a bowl. Divide the mixture evenly among six lettuce leaves.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      104mg
      2%

    Ingredients

    green onion (scallion) (thinly sliced)
    2 stalks

    julienne or matchstick carrots
    6 med

    Asian peanut sauce
    6 tsp

    grilled chicken (finely chopped)
    6 oz

    lettuce (Boston or Bib lettuce work well)
    6 leaves