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Tag: low sodium

  • Scalloped Potatoes

    Scalloped Potatoes

    How to Make Scalloped Potatoes

    Potato dishes are a common holiday item. Serve this creamy potato side at your holiday dinner. No one will even know it’s a “healthy” version of scalloped potatoes!


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Peel potatoes and slice into thin rounds.
    2. Coat a large nonstick skillet with cooking spray and sauté onions and potatoes over medium-high heat until the onions turn clear.
    3. Spray a pie pan or 8-inch round cake pan with cooking spray.
    4. Place a thick layer (about half) of the potatoes and onions in the bottom of pan.
    5. Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and-half over the potatoes. Sprinkle 1/4 cup of the cheese on top.
    6. Add remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.
    7. Bake for 40 minutes or until potatoes are soft.
    Low Sodium
    Comfort Food
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      550mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    salt (optional)
    1/4 tsp

    medium russet potatoes
    6

    medium yellow onion (cut into thin strips)
    1

    black pepper
    1/4 tsp

    fat free half-and-half
    1 cup

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

  • Savory Cauliflower and Cheesy Cakes

    Savory Cauliflower and Cheesy Cakes

    How to Make Savory Cauliflower and Cheesy Cakes

    When you are craving something cheesy, try this low-carb snack. Cauliflower adds extra fiber and nutrients and baking gives it a light crunch. You can add garlic powder and/or a sprinkle of red pepper flakes to give them an extra kick of spice.


    15 min prep time


    6servings


    2 cakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin tin with paper liners.
    2. Place the cauliflower florets in a food processor and pulse until you get a fine texture similar to rice.
    3. In a medium bowl, mix together the cauliflower and remaining ingredients.
    4. Scoop about 1/4 cup cauliflower mixture into each muffin cup. Bake for 30-35 minutes until the cakes are lightly golden on top.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    Snacks
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cakes


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      35mg

      12%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    cauliflower head ((about 2 pounds) cut into florets)
    1

    eggs
    1

    extra light sharp cheddar (shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Sautéed Asparagus, Peppers and Mushrooms

    Sautéed Asparagus, Peppers and Mushrooms

    How to Make Sautéed Asparagus, Peppers and Mushrooms

    Nonstarchy veggies—like asparagus, peppers and mushrooms—are packed with vitamins and minerals, yet low in calories and carbohydrate. Use simple, delicious ideas like this recipe to fill half your plate with nonstarchy veggies!


    10 min prep time


    20 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large sauté pan or wok over medium-high heat. Add asparagus, onion, mushrooms and red pepper and cook for 15-18 minutes, stirring frequently.
    2. Add garlic to pan and cook for 1 minute. Stir vegetables and garlic to incorporate.
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      270mg
      6%

    Ingredients

    olive oil
    1 1/2 tbsp

    asparagus (trimmed and cut into thirds)
    1 lbs

    red onion (sliced)
    1/2 cup

    cremini (baby bella) mushrooms (sliced)
    8 oz

    medium red bell pepper (chopped)
    1

    garlic (minced)
    1 clove

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

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


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roasted Pear Sauce

    Roasted Pear Sauce

    How to Make Roasted Pear Sauce

    Instead of store-bought apple sauce, try simple, homemade pear sauce! Pears have a milder, sweeter flavor than apples. Roasted the pears before blending them into a sauce caramelizes their natural sugars for an even sweeter flavor.


    10 min prep time


    25 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a large bowl, toss the pears with melted butter. Pour the pears into a baking dish and roast, uncovered, for 20 to 25 minutes or until pears are tender, stirring once or twice. Set the cooked pears aside to cool.
    3. Add the pears back to the large bowl; add the honey and lemon juice. Using an immersion blender or stand up blender, blend the pear mixture until almost smooth. Stir in the walnuts.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      1g

    • Potassium
      150mg
      3%

    Ingredients

    large ripe pears (cored and cut in 1-inch pieces)
    3 (about 1 1/2 lbs total)

    butter (melted)
    2 tsp

    honey or 2 packets artificial sweetener
    1 tbsp

    lemon juice
    1 tbsp

    chopped walnuts (toasted)
    1/3 cup

  • Roasted Green Beans in Champagne Vinaigrette

    Roasted Green Beans in Champagne Vinaigrette

    How to Make Roasted Green Beans in Champagne Vinaigrette

    Impress guests by whipping up this simple yet elegant side dish to go with any chicken, fish or beef entree. This vegetable side is perfect to pair with a fancy Surf and Turf meal.


    15 min prep time


    25 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
    3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, sugar substitute and crushed red pepper flakes. Set aside.
    4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans (trimmed)
    1 1/2 lbs

    olive oil (divided use)
    1 tbsp plus 1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 tbsp

    champagne vinegar
    2 tbsp

    Dijon Mustard
    1 tsp

    sugar substitute
    1 tsp

    crushed red pepper flakes
    1/4 tsp