The Super Diabetes Site

Tag: low sodium

  • Onion, Shallot and Herb Frittata

    Onion, Shallot and Herb Frittata

    How to Make Onion, Shallot and Herb Frittata

    Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.


    7 min prep time


    25 min cook time


    6servings


    1/6 of pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Heat 1 Tsp. of the olive oil in a large nonstick ovenproof skillet over medium heat. Add the onion and shallot and sauté for about 7 to 8 minutes. Remove the onion mixture from the skillet and set aside.

    2. Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture.

    3. In the remaining 1 Tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about 8 minutes.

    4. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional 5 minutes if necessary. Cut into wedges to serve.

    5. *Note: The nutrition facts above do not include any added salt.

    Low Sodium
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of pan


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      5g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil (divided)
    2 tsp

    onion(s) (chopped)
    1 cup

    shallots (minced)
    2 tbsp

    eggs
    2 whole

    egg whites
    4 whole

    fresh basil (minced)
    1/4 cup

    salt and pepper to taste
    1

    Parmesan or Romano cheese (freshly grated)
    2 tbsp

  • Oat Bran Muffins

    Oat Bran Muffins

    How to Make Oat Bran Muffins

    These moist, delicious muffins make a great breakfast or snack. Bring them to a potluck brunch or early-morning tailgate!


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees.
    2. Mix the first four ingredients in a large bowl. Set aside.
    3. Combine milk, egg, and oil. Mix applesauce with mashed banana and blend with liquid ingredients. Add to dry ingredients and mix just until moistened.
    4. Pour into muffin tins that have been sprayed with nonstick cooking spray. Do not use paper liners, as the muffins have a tendency to stick to the paper. Bake for 15-17 minutes.
    5. TIP: The tops of these muffins don’t brown well due to the low sugar content, but they are still moist and full of flavor!
    Low Sodium
    Breakfast and Brunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      121

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      4g

    Ingredients

    oat bran
    2 1/4 cup

    firmly packed brown sugar
    1/4 cup

    baking powder
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    milk (fat-free)
    3/4 cup

    egg substitute ((equal to 1 egg))
    1/4 cup

    canola oil
    2 tbsp

    unsweetened applesauce
    1 cup

    medium banana (mashed)
    1

    dried fruit such as raisins, dates, apricots (optional) (optional)
    2 tbsp

  • No-Bake Peanut Butter & Chocolate Bites

    No-Bake Peanut Butter & Chocolate Bites

    How to Make No-Bake Peanut Butter & Chocolate Bites

    Need a healthy snack for your summer road trip? This simple treat is much better for you than any processed snack that you get at a gas station.


    10 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, combine sugar blend and milk over medium heat. Stir well and bring to a boil for 1 1/2 minutes. Stir in peanut butter and vanilla.

    2. Remove from heat and add oats. Stir until oats are evenly coated in the peanut mixture and everything has cooled. Fold in the chocolate chips.

    3. Scoop oat mixture into 1 Tbsp. balls and place on waxed paper. Let cool and refrigerate.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    No Cook
    Holidays & Entertaining
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      64mg
      1%

    Ingredients

    sugar substitute
    1/3 cup

    skim milk
    1/3 cup

    peanut butter
    1/2 cup

    vanilla extract
    1 tsp

    old-fashioned rolled oats
    2 cup

    mini-chocolate chips
    3 tbsp

  • Mixed Greens with Cranberries, Bacon and Walnuts

    Mixed Greens with Cranberries, Bacon and Walnuts

    How to Make Mixed Greens with Cranberries, Bacon and Walnuts

    Walnuts are the only nut to provide an excellent source of heart-healthy omega-3 fatty acids. This salad would be a great starter for a homemade Valentine’s Day dinner.

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


    10 min prep time


    5servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium skillet, cook the bacon over medium-high heat until done. Place the bacon on a paper towel and set aside.
    2. Place the walnuts in a small nonstick skillet on low heat and cook until the walnuts begin to brown, about 4 minutes.
    3. In a salad bowl, mix together all of the salad ingredients.
    4. In a small bowl, whisk together the dressing ingredients. Pour dressing ingredients over the salad and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Gluten-Free
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      5g

    • Potassium
      280mg
      6%

    Ingredients

    bacon (cut into 1-inch pieces)
    2 slice

    walnuts (chopped)
    1/4 cup

    bag spring lettuce mix
    1 (10-oz) bag

    broccoli slaw mix
    6 oz

    dried cranberries
    2 tbsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Mini-Peach Crisps

    Mini-Peach Crisps

    How to Make Mini-Peach Crisps

    We know that fish is a good source of omega-3 fatty acids, which are heart healthy fats. But, this recipe is jammed pack with omega-3 fatty acids from the walnuts and ground flaxseed – these foods are ways to incorporate more omega-3 fatty acids into your diet.


    20 min prep time


    6servings


    1 peach crisp (ramekin)

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray six 4-ounce ramekin dishes with cooking spray.
    2. In a medium pot heat peaches, water and Splenda over medium-high heat. Bring to a boil; reduce heat and simmer for 10 minutes.
    3. In a small bowl combine 1 Tsp. cornstarch and 1 Tsp. cold water; stir until smooth. Pour into pot with peaches and stir 1 minute.
    4. In a small bowl, combine Crisp Topping ingredients using hands.
    5. Pour peach mixture evenly into six ramekin dishes. Evenly divide crisp topping and place on top of each peach ramekin dish.
    6. Place ramekins on a baking sheet and bake in oven for 25-30 minutes.
    Low Sodium
    Snacks
    Vegetarian
    Dessert
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    Nutrition facts

    6 Servings



    • Serving Size

      1 peach crisp (ramekin)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      2g

    Ingredients

    frozen peaches (unsweetened (or 4-5 fresh peaches), sliced)
    3 cup

    water
    1/4 cup

    low-calorie sugar substitute
    1 tbsp

    Cornstarch
    1 tsp

    buttery spread
    2 tbsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free)
    1/3 cup

    walnuts (chopped)
    1/4 cup

    ground flax seed
    2 tbsp

    ground cinnamon
    1/2 tsp

  • Mini-Pumpkin Tarts

    Mini-Pumpkin Tarts

    How to Make Mini-Pumpkin Tarts

    No one will ever know this simple dessert is diabetes-friendly! It is a holiday treat!


    10 min prep time


    30servings


    1 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. Line mini-muffin pan with paper baking cups and place one Nilla wafer in the bottom of each cup.
    3. In medium bowl, add remaining ingredients and mix with an electric mixture until smooth.
    4. Fill each muffin cup with pumpkin-cream cheese mixture.
    5. Place muffin pan in oven and bake for 30 minutes or until done. Serve cool.
    Low Sodium
    Low Carb
    Kid Friendly
    Holidays & Entertaining
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    30 Servings



    • Serving Size

      1 tart


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      30mg
      <1%

    Ingredients

    light cream cheese (softened)
    8 oz

    mini vanilla wafer cookies
    30

    light sour cream
    1/4 cup

    low calorie sugar substitute
    1/4 cup

    eggs
    1

    vanilla extract
    1/2 tsp

    canned pure pumpkin
    3/4 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1 pinch

  • Mini-Artichoke Cakes

    Mini-Artichoke Cakes

    How to Make Mini-Artichoke Cakes

    These artichoke cakes are a unique and tasty appetizer or snack. Best of all – you build in the portion size by making them in muffin tins.


    10 min prep time


    20 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Line muffin tins with muffin papers and spray with cooking spray.
    2. In a medium bowl mix together all ingredients.
    3. Spoon artichoke mixture evenly into 10 muffin cups. Bake 20-23 minutes until lightly golden on top.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Appetizers
    Gluten-Free
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      80mg
      2%

    Ingredients

    nonstick cooking spray
    1

    artichoke hearts (drained and chopped)
    1 (14-oz) can

    olive oil
    1 tbsp

    egg whites (slightly beaten)
    2

    shredded part-skim mozzarella
    1/2 cup

    Parmesan cheese (freshly grated )
    2 tbsp

    cornmeal
    2 tbsp

  • Mini Veggie Frittatas

    Mini Veggie Frittatas

    How to Make Mini Veggie Frittatas

    Looking for a low-carb start way to start your day? These little frittatas make a quick and healthy breakfast! This recipe is just a start, so feel free to experiment with different veggies, such as zucchini, asparagus, or spinach.


    15 min prep time


    9servings


    1 mini-frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin pan with muffin papers.
    2. Spray a sauté pan with cooking spray and heat the pan over medium-high heat. Add the onions and pepper and cook for 5 minutes. Set aside.
    3. In a medium bowl, whisk together the remaining ingredients. Add the green pepper and onions to the egg mixture and mix well.
    4. Pour the egg mixture into muffin cups, filling each about 2/3 full. Bake 20 minutes or until the centers of the frittatas are firm.
    Low Carb
    Low Sodium
    Italian
    Appetizers
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 mini-frittata


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      105mg

      35%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      85mg
      2%

    Ingredients

    paper muffin liners
    9

    nonstick cooking spray
    1

    onion(s) (diced)
    1/4 cup

    green pepper (diced)
    1/2 cup

    eggs
    5

    egg whites
    4

    salt (optional)
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp

  • Mini Pear and Goat Cheese Tarts

    Mini Pear and Goat Cheese Tarts

    How to Make Mini Pear and Goat Cheese Tarts

    This is a foodie recipe, but it’s still simple to make and takes just 15 minutes to cook. These mini tarts make a great holiday appetizer.


    10 min prep time


    7servings


    2 tarts

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. Arrange thawed fillo cups on to a baking sheet. Set aside.
    3. In a medium bowl, mix together pears, goat cheese, egg whites and ground black pepper.
    4. Fill each fillo cup with a heaping Tbsp. of pear mixture.
    5. Drizzle to top of each tart with a little balsamic vinegar.
    6. Bake for 15 minutes. Serve hot or room temperature.
    Low Sodium
    French
    Quick & Easy
    Appetizers
    Holidays & Entertaining
    Foodie
    Vegetarian
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 tarts


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%

    • Protein
      3g

    Ingredients

    mini fillo shells
    14

    pear (diced, skin on (about 2 small bosc pears))
    1 1/2 cup

    goat cheese (chevre)
    2 oz

    egg whites
    2

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

  • Mighty Greens Gazpacho

    Mighty Greens Gazpacho

    How to Make Mighty Greens Gazpacho

    Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.


    10 min prep time


    none cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    Veggie Rich
    Low Sodium
    Mexican/Southwestern
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    basil (lightly packed leaves)
    1 cup

    low-fat buttermilk
    1 cup

    garlic
    2 clove

    balsamic vinegar
    1/3 cup

    slivered almonds (blanched)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    green bell pepper (seeded and chopped)
    1 med

    mixed greens (5-ounces)
    1 package

    cucumber(s) (peeled, seeded, and chopped)
    1 large

    unsalted vegetable stock
    1 cup

    black pepper
    1/2 tsp