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Tag: low sodium

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quinoa Cakes

    Quinoa Cakes

    How to Make Quinoa Cakes

    Quinoa is a great substitute for cous cous in most recipes. This ancient grain is hearty and delicious and an excellent source of fiber. Make mini versions of these Quinoa Cakes for a excellent party appetizer.


    20 min prep time


    8servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
    2. Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
    3. In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 Tbsp. cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
    4. Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
    5. Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
    6. While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
    Fiber Focused
    Low Sodium
    Appetizers
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    quinoa
    1 cup

    water
    2 cup

    red onion (minced )
    1/4 cup

    garlic (minced)
    2 clove

    black beans (15-ounce, rinsed and drained)
    1 can

    cilantro (minced and divided)
    2 tbsp

    medium carrot (grated (yield about 1 cup))
    1

    all-purpose flour
    2 tbsp

    baking powder
    1 tsp

    eggs
    1

    egg white
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    remaining cilantro (minced)
    1 tbsp

    plain Greek style yogurt (non-fat)
    1 cup

    lime juice
    2

  • Quick Butternut Squash Soup

    Quick Butternut Squash Soup

    How to Make Quick Butternut Squash Soup

    Savor rich fall flavors with this delicious and fast squash soup. Using frozen butternut squash in this recipe is a big time-saver. Check the vegetable section of the frozen food aisle.


    10 min prep time


    30 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave the frozen squash for 5 minutes.
    2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes.
    3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes.
    4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving.
    Low Sodium
    Comfort Food
    Gluten-Free
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      690mg
      15%

    Ingredients

    frozen butternut squash
    2 (12-oz) bags

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    large carrot (diced)
    1

    garlic (minced)
    2 clove

    low sodium chicken broth
    24 oz

    black pepper
    1/2 tsp

    dried sage (dried)
    1/8 tsp

  • Quick Broccoli Slaw

    Quick Broccoli Slaw

    How to Make Quick Broccoli Slaw

    This crunch side dish is a twist on traditional tangy-sweet broccoli salad, but with no added sugar.


    10 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together the broccoli slaw, raisins, and turkey bacon.
    2. In a small bowl, whisk together the mayonnaise, yogurt, and vinegar. Pour the dressing over the salad and toss to coat.
    Low Carb
    Low Sodium
    Veggie Rich
    Salads
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      300mg
      6%

    Ingredients

    broccoli slaw
    1 (12-oz) bag

    raisins
    1/4 cup

    cooked turkey bacon (chopped)
    6 slice

    light mayonnaise
    1/4 cup

    fat-free plain yogurt
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

  • Pumpkin Apple Bars

    Pumpkin Apple Bars

    How to Make Pumpkin Apple Bars

    Freeze these bars in individual snack-size bags and grab one on your way to the gym to have after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling, which has extra sugar added to it.


    10 min prep time


    25 min cook time


    12servings


    1 bar (2 x 2-inch)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8×8-inch baking pan with cooking spray.

    2. In a medium bowl, whisk together the egg, egg whites, vanilla, brown sugar substitute, pumpkin, applesauce, and grated apple.

    3. In another medium bowl, mix together the oats, almond flour, protein powder, cinnamon, and baking powder.

    4. Add the wet ingredients to the dry ingredients and mix until blended.

    5. Pour into a prepared baking dish and bake for 25 minutes.

    6. Let cool before cutting and serving. 

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Foodie
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 bar (2 x 2-inch)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      65mg
      1%

    Ingredients

    nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    3 tbsp

    canned pumpkin
    1/3 cup

    unsweetened applesauce
    1/4 cup

    apple (peeled and grated)
    1 whole

    old-fashioned rolled oats
    1/2 cup

    almond flour
    1/4 cup

    reduced-carb vanilla protein powder
    1 scoop

    ground cinnamon
    1 tsp

    baking powder
    1/2 tsp

  • Power Snack Mix

    Power Snack Mix

    How to Make Power Snack Mix

    Dried fruit is high in carbs so using a little bit, like in this recipe, can be a good way to add a sweet and fruity taste without too many carbs. This snack mix can appeal to both kids and adults!


    5 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients. 

    2. Portion into 1/3 cup servings.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Vegetarian
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      123mg
      3%

    Ingredients

    multigrain cereal O’s
    1 cup

    mini-chocolate chips
    3 tbsp

    almonds
    3/4 cup

    dried cherries
    1/3 cup

  • Potato and cauliflower salad

    Potato and cauliflower salad

    How to Make Potato and cauliflower salad

    Vinegar-based dressing in this potato salads cuts down on the fat and calories that are in a mayonnaise-based potato salad. Plus, we’ve subbed cauliflower for some of the potatoes to cut down on the carbs and increases the fiber, making this a heart-healthy, diabetes-friendly alternative to traditional potato salad.


    10 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Coat a baking sheet with cooking spray.
    2. Lay cauliflower and potatoes in a single layer on the baking sheet and coat the vegetables with cooking spray. Roast for 45 minutes until vegetables are golden brown and tender.
    3. In a large bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, honey and parsley.
    4. Add red onion, bell pepper and hot potatoes and cauliflower right out of the oven. Toss well to coat.
    5. Refrigerate salad until cooled (at least 1 hour). Stir again before serving.
    Low Sodium
    Veggie Rich
    Foodie
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cauliflower florets (roughly chopped)
    4 cup

    red potatoes (cut into 1 inch chunks (equals 4 cups cut))
    5

    balsamic vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tsp

    honey
    1 tbsp

    fresh parsley (chopped)
    1/4 cup

    minced red onion
    1/4 cup

    red bell pepper (seeded and diced)
    1

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Pork Chops Stuffed with Apples and Dates

    Pork Chops Stuffed with Apples and Dates

    How to Make Pork Chops Stuffed with Apples and Dates

    Serve up this elegant dish at your next dinner party. It’s packed with flavor and even provides a serving of fruit!


    15 min prep time


    30 min cook time


    8servings


    1 chop + 5 Tbsps. of stuffing

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the wine with the apples, dates, walnuts, thyme, and honey.
    2. Make a horizontal slit in each pork chop. Stuff equal portions of the mixture into each chop.
    3. Sprinkle each chop with salt and pepper.
    4. Heat a large skillet over medium heat. Add half the canola oil, and sear 4 of the chops for about 7 to 8 minutes per side. Add the remaining oil to the pan, and repeat with the remaining chops.
    5. *Nutrition facts do not include added salt
    Low Sodium
    Dinner
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 chop + 5 Tbsps. of stuffing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.8g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      22g

    • Potassium
      410mg
      9%

    Ingredients

    Gala apples (chopped, unpeeled)
    2 cup

    sweet Madeira wine (divided)
    2 tbsp

    pitted dried dates (diced)
    1/2 cup

    walnuts (coarsely chopped)
    2 tbsp

    fresh thyme (minced)
    2 tbsp

    honey
    1 tsp

    lean boneless pork chops (4-ounce each, about 3/4-1 inch thick)
    8

    salt and pepper to taste
    1

    canola oil
    2 tsp

  • Pork and Avocado Salad

    Pork and Avocado Salad

    How to Make Pork and Avocado Salad


    5 min prep time


    10 min cook time


    4servings


    about 1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill pan or large skillet coated with cooking spray over medium-high heat. Cook the pork 4 minutes on each side or until slightly pink in center. Place on cutting board to cool.
    2. Chop pork and place in a large bowl with 1/2 teaspoon salt and 1/2 teaspoon pepper, if desired, and remaining ingredients; toss gently until well blended.
    Low Sodium
    Grilling
    Dinner
    Main Dish
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 1/3 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      28g

    • Potassium
      830mg
      18%

    Ingredients

    pork loin chops (boneless center-cut)
    1 lbs

    ripe medium avocados (chopped)
    2

    lemon
    1/4 cup

    fresh parsley or cilantro (chopped)
    1 cup