The Super Diabetes Site

Tag: low sodium

  • Basil Tomatoes

    Basil Tomatoes

    How to Make Basil Tomatoes

    Tomatoes are in season from May through October. Enjoy fresh tomatoes during that time and try out this simple recipe. The basil adds an excellent flavor to the fresh tomatoes.


    5 min prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix ingredients and let set at room temperature for at least 1 hour.

    2. Serve plain or on a lettuce leaf

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      154mg
      3%

    Ingredients

    garlic (chopped)
    1 tsp

    basil (dried)
    1 tsp

    medium tomatoes (diced or sliced (about 2 cups))
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    How to Make Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    This recipe provides a delicious combination of the herby pesto, flaky cod, and roasted vegetables. It’s a colorful and nutritious meal that is quick and easy to prepare.


    10 min prep time


    20 min cook time


    4servings


    1 cod filet with vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper.
    2. In a small bowl, mix basil pesto, 1 tablespoon olive oil, ½ the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper.
    3. Place cod filets on the sheet pan. Spread a generous layer of the pesto mixture over each filet.
    4. Toss cherry tomatoes and asparagus with the remaining tablespoon of olive oil, the rest of the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon pepper and arrange around the coated cod on the baking sheet.
    5. Roast in the preheated oven for approximately 20 minutes or until the cod reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
    Low Sodium
    Veggie Rich
    Italian
    Mediterranean
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod filet with vegetables


    • Amount per serving



      Calories





      214

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      39mg

      13%

    • Sodium
      615mg

      27%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      19g

    Ingredients

    pesto sauce
    4 tbsp

    olive oil (divided)
    1 tbsp

    lemon zest
    1 tsp

    Kosher Salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    cod filets (3 ounces each)
    4 whole

    cherry tomatoes (halved)
    2 cup

    asparagus (trimmed)
    1 bunch

  • Sautéed Thyme Mushrooms

    Sautéed Thyme Mushrooms

    How to Make Sautéed Thyme Mushrooms

    Elevate your diabetes-friendly dining with these delightful Sautéed Thyme Mushrooms. Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal. Experience a dish that’s both satisfying and supportive of your diabetes management goals.


    5 min prep time


    15 min cook time


    4servings


    approx. ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the sliced mushrooms to the skillet and cook for about 6–8 minutes, stirring occasionally, until the mushrooms release their moisture and become golden brown.
    3. Add the minced garlic and fresh thyme leaves to the skillet. Sauté for another 1–2 minutes until the garlic is fragrant.
    4. Season the mushrooms with salt (optional) and black pepper, adjusting the amount to taste. If desired, drizzle the mushrooms with lemon juice for a tangy flavor.
    5. Continue cooking the mushrooms for an additional minute, stirring to evenly distribute the flavors.
    6. Remove from heat and transfer the sautéed thyme mushrooms to a serving dish.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. ¾ cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      510mg
      11%

    Ingredients

    mushrooms (such as cremini or button mushrooms) (quartered)
    1 lbs

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    fresh thyme leaves
    1 tbsp

    salt and pepper to taste
    1

    lemon juice (optional, for a tangy twist)
    1 tbsp

  • Summer Chicken Salad

    Summer Chicken Salad

    How to Make Summer Chicken Salad

    This summer chicken salad is a classic dish with a sweet twist. Crunchy walnuts and celery mixed with vitamin C-rich strawberries and mandarin oranges are combined in a delicious dressing sweetened with zero-calorie Splenda® Granulated Sweetener. “Yum” is surely what comes to mind! Serve on your choice of bread or in lettuce cups for a lower carb option.


    4 hr, 15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine and toss the chicken salad ingredients.

    2. In a small bowl, combine all dressing ingredients and mix well.

    3. Pour the dressing over the chicken mixture and stir to combine. Cover and refrigerate until chilled, about 4 hours.

    Low Sodium
    Salads
    Sandwiches
    No Cook
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      20g

    • Potassium
      330mg
      7%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/2 tsp

    Splenda® Granulated Sweetener
    4 tsp

    poppy seed
    2 tsp

    rice vinegar
    2 tsp

    light mayonnaise
    1/2 cup

    canned, no sugar added mandarin oranges (drained and chopped)
    11 oz

    fresh strawberries (chopped)
    1 cup

    green onion (scallion) (chopped)
    1/4 cup

    celery (diced)
    1/3 cup

    walnuts (chopped)
    1/2 cup

    cooked chicken breasts (chopped)
    2 1/2 cup

  • Strawberry Kiwi Spritzer

    Strawberry Kiwi Spritzer

    How to Make Strawberry Kiwi Spritzer

    A thirst-quenching recipe perfect for game day! Try this no-sugar Strawberry Kiwi Spritzer that can be made as a delicious mocktail and cuts out all the added sugar! Keep your friends and family hydrated over the weekend and enjoy this refreshing beverage that is diabetes-friendly, has zero added sugar, and is low in calories!


    5 prep time


    0 cook time


    4servings


    10 oz. (1.25 cups)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big pitcher, add chopped strawberries and kiwis. Muddle with a wooden spoon until the fruit is well mashed. If you prefer whole fruit, do not mash.

    2. Add flavored drops and still or soda water to the pitcher.

    3. Add lots of ice. Mix with a spoon and pour into glasses.

    4. Add sliced strawberries and kiwi to each glass for garnish.

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      10 oz. (1.25 cups)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    strawberry kiwi flavored stevia drops
    4 squeezes

    Still or soda water
    1 liter

    Fresh Strawberries (hulled and chopped)
    1 1/2 cup

    strawberries (sliced, for garnish)
    4 med

    kiwi(s) (peeled and chopped)
    2 whole

    kiwi (sliced, for garnish)
    1 med

    ice (to taste)
    1 cup

  • Big Skillet Breakfast

    Big Skillet Breakfast

    How to Make Big Skillet Breakfast

    This sauté of fresh vegetables adds flavor and nutrition to breakfast, brunch, or even dinner. Not sure what to do with left over veggies? Substitute leftovers for the vegetables in this recipe and enjoy.


    10 min prep time


    30 min cook time


    4servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 3 minutes. Add the mushrooms and cook, stirring frequently, about 4 minutes. 

    2. Add the mushrooms and cook, stirring frequently, about 4 minutes. Add the tomatoes and cook until the tomatoes lose most of the moisture. 

    3. Add the tomatoes and cook until the tomatoes lose most of the moisture. Add the spinach and cook for about a minute more.

    4. Add the spinach and cook for about a minute more. 

    5. Whisk together the spicy seasoning, egg whites, eggs, and water. Reduce the heat to medium and add the eggs. Let the eggs cook, without stirring until they begin to cook around the edges. 

    6. Use a spatula and turn the egg mixture and cook until almost set. Remove from the heat; allow to stand for the eggs to complete cooking from the residual heat. 

    7. Sprinkle with feta. Cut into four wedges for serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Vegetarian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      390mg
      8%

    Ingredients

    olive oil
    2 tsp

    onion(s) (chopped)
    1 cup

    white (button) mushrooms (sliced)
    1 1/2 cup

    grape or cherry tomatoes (quartered)
    1 cup

    spinach (fresh, coarsely chopped)
    2 cup

    seasoning (salt-free, extra-spicy)
    1/2 tsp

    egg whites
    3 large

    eggs
    4 large

    water
    1 tbsp

    feta cheese (lower-fat)
    2 tbsp

  • Low Carb Apple Spice Muffins

    Low Carb Apple Spice Muffins

    How to Make Low Carb Apple Spice Muffins

    These low carb muffins are made with coconut and almond flours instead of wheat flour (which makes them gluten-free, too), and they are sweetened with erythritol, a low-calorie sugar alcohol. The result is scrumptious muffins with only 9 grams of carbohydrate and no added sugar! These are perfect for meal prepping or a grab-and-go breakfast. They are also freeze well for longer storage—just thaw at room temperature or toast them in the oven for a warm treat!


    8 min prep time


    25 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. In a medium bowl, combine the almond flour, coconut flour, erythritol, baking powder, cinnamon, nutmeg, cloves, salt. In another medium bowl, combine the oil, eggs, and almond milk.
    3. Pour the wet ingredients into the dry ingredients and mix. Add the apple and stir.
    4. Fill the muffin tins. Bake for 20-25 minutes or until a fork or toothpick comes out clean.
    5. To freeze: let the muffins cool completely, then remove them from the muffin pan. Arrange them in a single layer on a sheet pan and freeze for at least 2 hours. Once they are frozen solid, store them together in a freezer-safe ziptop bag. Or, wrap each muffin well in aluminum foil to store individually.
    Low Sodium
    Low Carb
    Breakfast and Brunch
    Foodie
    Vegetarian
    Snacks
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    avocado oil cooking spray
    1

    almond flour
    2 cup

    coconut flour
    1/2 cup

    erythritol or other sugar substitute
    1/2 cup

    baking powder
    1 tsp

    ground cinnamon
    2 tsp

    ground nutmeg
    1/2 tsp

    ground cloves
    1/4 tsp

    avocado oil
    1/4 cup

    large eggs
    4

    unsweetened vanilla almond milk
    1/2 cup

    small apple (peeled, cored, and finely diced)
    1

  • Cinnamon French Vanilla Overnight Oats

    Cinnamon French Vanilla Overnight Oats

    How to Make Cinnamon French Vanilla Overnight Oats

    These delicious cinnamon overnight oats are a simple, healthy, protein-packed breakfast and can be a great low-prep staple for your whole family—it takes just 5 minutes to prepare the night before! The recipe uses a Splenda® Diabetes Care Shake instead of milk, which provides flavor, plus added fiber, healthy fats, vitamins, and minerals for a nutritious start to your day. 


    8 hr prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine oats, chia seeds, and cinnamon.

    2. Add Splenda Diabetes Care Vanilla Shake and vanilla extract to oat mixture. Stir until combined.

    3. Divide the oat mixture evenly between two containers with lids. Cover and place in the refrigerator overnight.

    4. Top each container with half the apple slices before serving.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Cooking for 1 or 2
    Easy Pantry Recipes
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      47g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      400mg
      9%

    Ingredients

    quick cooking oats
    1 cup

    chia seeds
    1 tsp

    ground cinnamon
    1/2 tsp

    Splenda® Diabetes Care Vanilla Shake
    1 (8-oz) bottle

    vanilla extract
    1/2 tsp

    apple (sliced)
    1

  • Cucumber and Onion Salad

    Cucumber and Onion Salad

    How to Make Cucumber and Onion Salad

    Cucumber Onion Salad is a refreshing variation from the classic tossed salad. Crisp fresh cucumbers are tossed with sweet onion and lightly coated with a delicious sweet-tart vinaigrette made with Splenda® Granulated Sweetener instead of sugar. Enjoy this low carbohydrate, low calorie dish with a main entrée or as a healthy snack.


    2 hr prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a non-metallic bowl, combine cucumbers and onions.

    2. In a glass measuring cup, combine vinegar, Splenda, salt, and pepper; whisk to dissolve sweetener. Pour over cucumbers and onions.

    3. Cover and refrigerate for at least 2 hours before serving, stirring occasionally.

    Low Sodium
    Veggie Rich
    Low Carb
    Budget Friendly
    Easy Pantry Recipes
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      80mg
      2%

    Ingredients

    thinly sliced cucumbers
    2 1/2 cup

    thinly sliced onions
    1/2 cup

    white vinegar
    1/3 cup

    Splenda® Granulated Sweetener
    1/3 cup

    salt
    1/4 tsp

    black pepper
    to taste

  • Milk Chocolate Peanut Butter Banana Smoothie

    Milk Chocolate Peanut Butter Banana Smoothie

    How to Make Milk Chocolate Peanut Butter Banana Smoothie

    Chocolate, peanut butter and banana is a winning combination no matter how it’s paired, and this smoothie definitely hits the spot! It’s made with a Splenda® Diabetes Care Shake, which provides sweetness without added sugars, plus high-quality protein and healthy fats. A spoonful of peanut butter and a half-of-a-banana makes this smooth & creamy shake taste decadent & rich, but without compromising healthy eating.


    5 min prep time


    2servings


    9 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients in a blender. Blend until all ingredients are combined and smooth. Divide smoothie between two glasses and serve.

    Low Sodium
    Fiber Focused
    Beverages
    Breakfast and Brunch
    Cooking for 1 or 2
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      9 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      390mg
      8%

    Ingredients

    Splenda® Diabetes Care Chocolate Shake
    1 (8-oz) bottle

    frozen banana
    1/2

    chia seeds
    1 tbsp

    peanut butter
    1 tbsp

    ice
    1 cup