The Super Diabetes Site

Tag: low sodium

  • Garden Caprese Salad

    Garden Caprese Salad

    How to Make Garden Caprese Salad

    Fresh mozzarella is found in the deli case or with the specialty cheeses. It is the perfect flavorful addition to this fresh summer salad!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients. Mix well.
    2. Let the salad marinate for 1 hour in the refrigerator.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Sides
    Vegetarian
    Foodie
    Gluten-Free
    Salads
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      175mg
      4%

    Ingredients

    plum (Roma) tomatoes (seeded and cut into 1/2 inch chunks)
    8

    medium cucumbers (seeded and cut into 1/2 inch chunks)
    2

    small red onion (small dice)
    1/2

    olive oil
    1 tbsp

    balsamic vinegar
    3 tbsp

    fresh basil ((about 15 leaves), chopped)
    1 oz

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mozzarella (cut into small chunks)
    4 oz

  • Garbanzo Bean Salad Quick Recipe

    Garbanzo Bean Salad Quick Recipe

    How to Make Garbanzo Bean Salad Quick Recipe

    Beans and legumes are one of the healthiest carbohydrates you can eat with diabetes. Most people say they like beans, but are unsure of how to incorporate more into their diet. Try this delicious salad packed with fiber, protein and flavor!


    15 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, mix together all salad ingredients.
    2. In a small bowl, whisk together dressing ingredients. Pour over bean mixture and toss to coat.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    garbanzo (chickpea) beans (15.5-ounce, rinsed and drained)
    1 can

    medium orange or red pepper (finely diced)
    1

    green pepper (finely diced)
    1

    small red onion (finely diced)
    1/2

    fresh cilantro (chopped)
    1/4 cup

    lemon (juiced)
    1/2

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

    red pepper (crushed, optional)
    1/4 tsp

  • Fruited Chicken Salad

    Fruited Chicken Salad

    How to Make Fruited Chicken Salad

    You’ll get your fiber-rich fruit and protein together in this lunch salad-or serve it for a light dinner. Any apple variety will work; however, cookbook author Robyn Webb thinks sweet Gala tempers the slightly gamey flavor of the poultry.


    15 min prep time


    30 min cook time


    8servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the chicken into cubes or slices.
    2. In a large bowl, combine the chicken with the apples, grapes, apricots, cherries, celery, and onion.
    3. Gently fold in the mayonnaise, yogurt, salt, and pepper. Cover and refrigerate for 30 minutes to meld flavors.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Salads
    Foodie
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      13g

    • Potassium
      260mg
      6%

    Ingredients

    cooked deli chicken breast
    1

    small gala apples (unpeeled and diced)
    2

    halved red seedless grapes
    1/2 cup

    dried apricots (sliced)
    1/4 cup

    frozen dark sweet cherries (dried)
    1/4 cup

    celery stalks (diced)
    2

    red onion (minced)
    1/4 cup

    low-fat mayonnaise
    2 tbsp

    yogurt (plain, non-fat)
    2 tbsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

  • Fruit Salad with Honey Yogurt

    Fruit Salad with Honey Yogurt

    How to Make Fruit Salad with Honey Yogurt

    Fruit is full of antioxidants, vitamins and fiber. If you want to take this on a road trip – pack fruit in small, individual plastic containers and keep in a cooler.


    10 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, mix together all fruit.
    2. Place 1 cup fruit salad in individual bowl or parfait dish. Top each fruit salad with 1 1/2 ounces Greek yogurt.
    Low Sodium
    Kid Friendly
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Dessert
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        17g

    • Protein
      5g

    • Potassium
      320mg
      7%

    Ingredients

    strawberries (hulled and sliced)
    2 cup

    watermelon (cut into small chunks)
    2 cup

    cantaloupe (cut into small chunks)
    2 cup

    green grapes
    1 cup

    blueberries
    1 cup

    fat-free honey-flavored Greek yogurt
    2 (6-oz) containers

  • Fruit and Almond Smoothie

    Fruit and Almond Smoothie

    How to Make Fruit and Almond Smoothie

    Start your morning off with this refreshing smoothie. Almond milk is lower in carb than regular milk and is great for people with milk or lactose intolerance.


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Cooking for 1 or 2
    Vegetarian
    Snacks
    Gluten-Free
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    frozen strawberries and peaches
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    unsweetened almond milk
    1 cup

  • Frozen Yogurt Fruit Pops

    Frozen Yogurt Fruit Pops

    How to Make Frozen Yogurt Fruit Pops

    You can make this recipe with any fruit and flavor of yogurt. Try mango chunks with pineapple yogurt, or kiwi halves with strawberry yogurt. You could also try other toppings like coconut or sprinkles instead of pecans.


    10 min prep time


    6servings


    2 pops

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a small baking sheet with wax paper. Set aside.

    2. Insert the cake pop sticks into the top part of the strawberry. Do not pierce through the end of the strawberry.

    3. Dip each strawberry in the yogurt, shaking so that each strawberry is thinly coated. Use a spoon to help coat the strawberries if needed.

    4. Sprinkle 1 teaspoon of pecans over each coated strawberry.

    5. Place the strawberry pops on the baking sheet and freeze for 1-2 hours or until the yogurt is frozen. Once the pops are frozen, remove from the wax paper and serve or put in a freezer zip top bag.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 pops


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      95mg
      2%

    Ingredients

    pecans (chopped)
    1/4 cup

    cake pop sticks
    12

    blueberry Greek yogurt (non-fat)
    1/2 cup

    strawberries (hulled)
    12

    Wax paper
    1

  • Fruit and Cheese Kababs

    Fruit and Cheese Kababs

    How to Make Fruit and Cheese Kababs

    These pretty kabobs are a great snack for kids and adults. Fruit and cheese are tasty combination of carbohydrates and protein, and will leave you feeling satisfied.


    10 min prep time


    4servings


    1 kabab

    Print Recipe >

    Step-By-Step Instructions:

    1. To make skewers, alternate strawberries, grapes, kiwi slices, and cheese on one skewer (4 strawberry halves, 4 grapes, 2-3 kiwi slices and 3 pieces cheese per skewer).

    2. Repeat the process for the remaining 3 skewers.

    Kidney-Friendly
    Fiber Focused
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 kabab


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      192mg
      4%

    Ingredients

    kiwi(s) (peeled and sliced)
    2

    strawberries (hulled and cut in half)
    8

    grapes
    16

    light string cheese sticks (each cut into 4 pieces)
    3

    wooden skewers
    4

  • Fresh Black Bean Salsa

    Fresh Black Bean Salsa

    How to Make Fresh Black Bean Salsa

    This salsa is better than anything you will buy in a jar! It’s delicious, quick, and uses all fresh ingredients that you might already have in your kitchen. If you don’t want to serve it with chips, try it with cucumbers, celery or jicama. It would also make a great topping for tacos!


    5 min prep time


    8servings


    10 chips with 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients except chips.
    2. Serve salsa in a bowl with chips on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Snacks
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      10 chips with 1/4 cup salsa


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    tortilla chips (multigrain, scoops)
    80

    canned black beans (rinsed and drained)
    1 cup

    large tomatoes (diced)
    2

    finely diced onion (finely diced)
    1/4 cup

    garlic (minced)
    1 clove

    Juice of 1 small lime
    1

    finely chopped fresh cilantro
    1/4 cup

  • Fishermen Kabobs (Spiede Alla Marinara)

    Fishermen Kabobs (Spiede Alla Marinara)

    How to Make Fishermen Kabobs (Spiede Alla Marinara)

    While this recipe could easily be prepared in any Italian coastal town, it is the Italian Riviera that comes to mind whenever I prepare it. Breathtaking Ligurian towns like Portofino, Santa Margherita, Rapallo, and Genoa have magical landscapes that are almost as sumptuous as the local cuisine. The region of Liguria is noted for a very fragrant variety of basil (Genoa, after all, is the birthplace of pesto), as well as wonderful produce and seafood.

    Use whatever fresh fish, seafood, and herbs you have on hand in this recipe to come up with your own favorite combination. It’s worth the effort to purchase “dry” scallops for this recipe—they are free of water-retaining additives—in order to ensure you’re getting the real thing. Despite claims of being “natural, fresh, wild,” etc., many scallops available on the market contain up to 80% water. Keep in mind that you will need four skewers for this dish. If you are using wooden skewers, you will need to soak them in water for a minimum of 20 minutes first. For additional flavor, use rosemary stems as skewers.


    5 min prep time


    10 min cook time


    4servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill to high. Thread fish onto 4 skewers, alternating with tomatoes.
    2. Place basil, oil, and garlic in a blender, and purée until smooth. Season with salt, pepper, and crushed red chile flakes. Reserve half the oil mixture in a separate container.
    3. Brush kabobs with half of basil oil. Grill until fish is opaque, 6–10 minutes, turning occasionally.
    4. With a clean brush, coat cooked kabobs with reserved basil oil. Serve immediately.
    Low Sodium
    Low Carb
    Grilling
    Italian
    Mediterranean
    Seafood
    Dinner
    Foodie
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    skinless swordfish, cut into 1-inch cubes
    1 1/4 lbs

    grape tomatoes
    24

    lightly packed fresh basil
    1 cup

    Extra Virgin Olive Oil
    1/2 tbsp

    garlic
    1 clove

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

  • Fish Fillets with Lemon Parsley Topping

    Fish Fillets with Lemon Parsley Topping

    How to Make Fish Fillets with Lemon Parsley Topping

    Here’s a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it’s a great source of lean protein.


    15 min prep time


    4servings


    4 1/2 oz. cooked fish + 1 Tbsp. parsley mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil, and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center.
    3. While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside.
    4. Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture.
    Low Carb
    Low Sodium
    Kid Friendly
    Seafood
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 1/2 oz. cooked fish + 1 Tbsp. parsley mixture


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      75mg

      25%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      33g

    Ingredients

    lean white fish fillets (6-ounce each, such as tilapia, snapper, or flounder, rinsed and patted dry )
    4

    Paprika to taste
    1

    Extra Virgin Olive Oil
    1/4 cup

    lemon zest
    1/2 tsp

    parsley (finely chopped)
    2 tbsp

    dried dill (dried)
    1/4 tsp

    medium lemon (halved)
    1