The Super Diabetes Site

Tag: low sodium

  • Wild Mushroom Soup

    Wild Mushroom Soup

    How to Make Wild Mushroom Soup

    If you can’t find the assorted mushrooms that this recipe calls for, regular white button mushrooms work just as well.

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


    15 min prep time


    30 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a soup pot over medium-high heat. Add the onion and celery and sauté until the onions turn clear, about 5 minutes.
    2. Add the mushrooms and sauté until soft and all the liquid is evaporated, about 10 to 12 minutes. Add the garlic and sauté 1 more minute.
    3. Add the flour to the mushrooms and sauté for 2 minutes, then add the broth and stir well, scraping up the bits at the bottom of the pan.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce it to a simmer for 10 minutes.
    5. Add the evaporated milk and simmer for 1 minute. Remove the bay leaf and then puree the soup with an immersion blender or in batches in a stand blender. Ladle into bowls and garnish with additional sauteed sliced mushrooms, if desired.
    Low Sodium
    Veggie Rich
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    olive oil
    1 tsp

    onion(s) (diced)
    1

    celery (diced)
    1 stalks

    assorted mushrooms ((cremini, shitake, oyster, white), sliced)
    16 oz

    garlic (minced)
    2 clove

    flour
    2 tbsp

    low sodium, fat-free chicken broth
    4 cup

    bay leaves
    1

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    evaporated skim milk
    1/2 cup

    additional sauteed and sliced mushrooms (optional, for garnish)
    1/4 cup

  • Whole-Wheat Cracker Rings with Black Pepper and Fennel Seeds (Taralli Integrali con Pepe e Finocchio)

    Whole-Wheat Cracker Rings with Black Pepper and Fennel Seeds (Taralli Integrali con Pepe e Finocchio)

    How to Make Whole-Wheat Cracker Rings with Black Pepper and Fennel Seeds (Taralli Integrali con Pepe e Finocchio)

    The southern Italian provinces of Lazio, Molise, Puglia, Basilicata, Campania, Abruzzo, and Calabria all share the tradition of serving taralli—crunchy, cracker-like breads—with appetizers. In the old days, drying out these crackers was a way of preserving them. Today, they are a matter of taste and tradition. In Calabria, these crackers are prepared for the feast of St. Anthony. Traditional shapes for these crackers include rings, ropes, braids, sticks, and horseshoes. Wrapped in clear cellophane bags with a pretty tie, taralli make elegant gifts.


    15 min (plus 2 1/2 hr rising time) prep time


    20 min cook time


    3 bread rings

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, dissolve yeast with 1/4 cup lukewarm water.
    2. Place the flour, pepper, fennel seeds, chile flakes, and salt in a large bowl. Add the yeast mixture, an additional 1/2 cup lukewarm water, and 3 tablespoons. olive oil. Mix well to combine and form a dough.
    3. Turn dough out onto a lightly floured surface. Knead energetically, adding a little more flour if needed, for about 8–10 minutes, until the dough is smooth and elastic.
    4. Oil a large bowl with remaining 1/2 teaspoon olive oil and place the dough inside. Turn dough to coat with oil, and cover with plastic wrap and clean kitchen towels. Allow to rise until doubled in size, approximately 1 1/2 hours.
    5. Preheat oven to 375°F.
    6. Remove dough from bowl and break off a small chunk. Roll into a 6-inch rope that is approximately the width of a pencil, and form into a circle. Pinch the ends together tightly, and place ring on an ungreased baking sheet. Repeat with the rest of the dough. Cover rings with a clean kitchen towel and allow to rise until doubled in size, approximately 1 hour.
    7. Brush tops of the rings with the egg white and bake until light golden, 15–20 minutes. Remove, cool on a rack, and store in a tightly covered container for up to a month.
    Low Sodium
    Italian
    Appetizers
    Snacks
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    Nutrition facts



    • Serving Size

      3 bread rings


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        0g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    active dry yeast
    2 1/2 tsp

    lukewarm water (divided)
    3/4 cup

    whole-wheat flour or gluten-free baking mix, plus extra for work surface
    2 cup

    freshly ground black pepper
    1 tbsp

    fennel seeds
    2 tsp

    crushed red chile flakes
    1/4 tsp

    unrefined sea salt
    1/2 tsp

    Extra Virgin Olive Oil (divided)
    3 1/2 tbsp

    egg white, lightly beaten
    1

  • Whole Wheat Hot Pockets

    Whole Wheat Hot Pockets

    How to Make Whole Wheat Hot Pockets

    Once these hot pockets are baked, they can be frozen in airtight freezer bags for an easy dinner at a later date.


    1 hr 30 min prep time


    25 min cook time


    8servings


    1 hot pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up a food processor.

    2. Add warm water, Splenda Brown Sugar, and yeast to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.

    3. Add the flour and salt (optional) and mix on low until flour is incorporated. 

      If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. 

      If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.

    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.

    5. While the dough is rising, preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.

    6. In a medium sauté pan, heat olive oil over medium-high heat. Add mushrooms and sauté until softened and all of the liquid from them is evaporated.

    7. In a medium bowl, combine mushrooms, spinach, garlic, salt (optional), pepper and mozzarella cheese. Set aside.

    8. Divide the dough into eight balls and let rest, covered with plastic wrap, for about 15 minutes.

    9. Roll out each dough round to 1/4 inch thickness. Add 1/8 of filling (about 1/2 cup) to each round. Fold over to form a calzone and press the edges to seal. Repeat this process for the remaining 8 hot pockets and place on the baking sheet.

    10. Brush each hot pocket with egg wash and bake for 25 minutes or until golden brown.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Vegetarian
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 hot pocket


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      355mg
      8%

    Ingredients

    warm water (around 100 degrees F)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    white (button) mushrooms (diced)
    8 oz

    cooked spinach
    1 cup

    garlic (minced)
    1 clove

    salt (optional, divided use)
    1 1/2 tsp

    black pepper
    1/2 tsp

    mozzarella cheese (reduced fat)
    3/4 cup

    eggs (beaten with 1 Tbsp. water)
    1

  • Watermelon, Arugula and Feta Salad

    Watermelon, Arugula and Feta Salad

    How to Make Watermelon, Arugula and Feta Salad

    This sweet-and-savory salad is a great way to showcase fresh watermelon. Pair with Jalapeño Chicken and Corn Chowder for a light meal that features seasonal summer porduce. Save yourself time prepping this recipe by buying watermelon that is already cut and cubed!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, toss together the watermelon, feta, arugula, and onion.

    2. In a medium bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.

    3. Drizzle the dressing over the salad and toss gently to coat.

    Low Sodium
    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    seedless watermelon (cubed and chilled)
    3 cup

    reduced-fat crumbled feta cheese
    1/3 cup

    arugula
    7 oz

    small red onion (thinly sliced)
    1/4

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

  • Walnut Lentil Salad

    Walnut Lentil Salad

    How to Make Walnut Lentil Salad

    This vegetarian salad is packed with protein and fiber from the lentils. You can switch up the veggies and use whatever is in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.


    20 min prep time


    10 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
    2. Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
    3. In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
    4. Add the remaining ingredients and toss to coat.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Sides
    Salads
    Lunch
    Gluten-Free
    Foodie
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g

    • Protein
      14g

    • Potassium
      690mg
      15%

    Ingredients

    water
    6 cup

    lentils (can use any color)
    2 cup

    large lemon (Zest and juice)
    1

    garlic (minced or grated)
    1 clove

    fresh parsley (minced)
    1 tbsp

    sweet curry powder
    1 tsp

    honey
    1 tbsp

    olive oil
    1/4 cup

    medium orange or yellow bell pepper (seeded and diced )
    1

    grape tomatoes (halved)
    1 cup

    walnuts (toasted chopped)
    1/2 cup

    mesclun or mixed baby field greens
    2 cup

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (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

  • Trinidadian Curry Vegetables

    Trinidadian Curry Vegetables

    How to Make Trinidadian Curry Vegetables

    Spicy, zesty, and full of intense palate-pleasing taste and aroma, this tropical stew will please everyone. Make a double batch and enjoy it all week.


    20 min prep time


    24 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil over medium heat in a large saucepan. Sauté onion, garlic, and ginger for 2 minutes, stirring well.
    2. Add zucchini, jalapeño pepper, and potato and sauté for 2 minutes longer. Add curry powder, chickpeas, tomato, water or vegetable stock, and scallions. Simmer for 20 minutes until potato is cooked through and a light sauce is formed.
    3. Season with lemon juice and serve.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Caribbean
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      690mg
      15%

    Ingredients

    vegetable oil
    1 tbsp

    onion(s) (chopped)
    1

    garlic (minced)
    2 clove

    gingerroot (freshly minced)
    1 tbsp

    medium zucchini (cut into 1/2-inch dice)
    1

    jalapeño or serrano chili pepper (seeded and minced)
    1

    medium all-purpose potato (peeled and cut into 1/2-inch dice)
    1

    good-quality curry powder
    1 tbsp

    chickpeas, drained and rinsed
    1 can

    tomato(es) (chopped)
    1

    water (or low-sodium vegetable stock)
    1/2 cup

    green onion (scallion) (chopped)
    6

    Juice of 1 lemon
    1

  • Thai Lemongrass Beef Skewers

    Thai Lemongrass Beef Skewers

    How to Make Thai Lemongrass Beef Skewers

    For another fun appetizer using this recipe, remove the cooked beef from the skewers and serve in lettuce cups with a dash of Thai-style hot sauce.


    1 hr prep time


    10 min cook time


    12servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes.
    2. In a medium bowl, whisk the Splenda, soy sauce, pepper, garlic, and lemon grass. Add the beef to the marinade and marinate in the refrigerator for at least 1 hour (up to four hours).
    3. Prepare an indoor or outdoor grill.
    4. Remove beef from marinade and divide meat evenly onto each of the 12 skewers. Discard marinade.
    5. Grill the skewers for about 5 minutes per side.
    6. Garnish the skewers with basil, cilantro and a lime wedge.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Asian
    Appetizers
    Holidays & Entertaining
    Lunch
    Foodie
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      14g

    • Potassium
      220mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    black pepper
    1 tsp

    lean beef tenderloin (cut into 1-inch chunks)
    2 lbs

    lower sodium soy sauce
    2 tbsp

    lemongrass (minced)
    2 stalks

    bamboo skewers
    12

    low-calorie sugar substitute
    2 tsp

    basil ((Thai basil if you can find it), chopped)
    1 cup

    cilantro (chopped)
    1 cup

    lime (cut into 6 wedges each)
    2

  • Tasty Cooked Greens

    Tasty Cooked Greens

    How to Make Tasty Cooked Greens

    Use mustard, turnip, kale, or collard greens for this recipe which ends up costing just 49 cents per serving!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
    2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
    3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
    4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
    Veggie Rich
    Low Sodium
    Low Carb
    Budget Friendly
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    tender greens (fresh)
    2 lbs

    corn oil
    2 tsp

    onion(s) (chopped)
    1/2 cup

    water
    1 1/4 cup

    chicken bouillon (cube, reduced-sodium)
    1

    salt
    1/4 tsp

    sugar
    1 tsp

    Tabasco sauce
    1