The Super Diabetes Site

Tag: low sodium

  • Fish Tacos

    Fish Tacos

    How to Make Fish Tacos

    Who says Mexican food can’t be healthy? This recipe proves it can be healthy and delicious! Impress your guests with this quick and easy dish. You can use any firm white fish for this recipe, or even extra-firm tofu for a vegetarian option.


    10 min prep time


    7 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl whisk together the salsa, lime juice, cilantro, chili powder, salt, and pepper. Set aside.
    2. Coat a large sauté pan with cooking spray. Sauté fish over medium heat for 2 minutes on each side. Pour salsa mixture over fix and sauté an additional 3 minutes.
    3. Remove the fish from the pan and flake with a fork, mixing in the salsa mixture.
    4. In a small bowl combine the yogurt and hot sauce. Evenly divide the fish among 8 tortillas and top each with a dollop of the yogurt sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      440mg
      9%

    Ingredients

    salsa or pico de gallo
    1/2 cup

    lime (juiced)
    1

    chopped fresh cilantro
    1 tbsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    firm white fish such as tilapia or halibut
    1 1/4 lbs

    Greek plain yogurt
    1/2 cup

    hot sauce
    1 tbsp

    6-inch corn tortillas (warmed)
    8

  • Favorite Vegetable Soup

    Favorite Vegetable Soup

    How to Make Favorite Vegetable Soup

    Making soup is a great way to get rid of some of the vegetables in your refrigerator or cabinets to help you save a few dollars. This soup is great as is but you can also replace some of the ingredients with others from the fridge that need to be used. Cost of this soup is just $0.45 per serving!


    15 min prep time


    80 min cook time


    14servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.

    2. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.

    3. Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.

    Low Sodium
    Veggie Rich
    Comfort Food
    American
    Sides
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    14 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      502mg
      11%

    Ingredients

    ground chuck ((this is a cut of beef))
    1/2 lbs

    peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
    7 cups

    water
    4 cup

    cut green beans (14.5-ounce, no salt added, drained and rinsed)
    1 can

    peas (15-ounce, no salt added, drained and rinsed)
    1 can

    corn (15.25-ounce, no salt added, drained and rinsed)
    1 can

    medium carrots (3-ounce each, peeled and chopped)
    2

    medium potatoes (5-ounce each, peeled and diced)
    3

    medium onion (5-ounce, diced)
    1

    dry rice
    1/4 cup

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

    salt
    1/2 tsp

    garlic powder
    1/2 tsp

  • Fall Granola with Pumpkin Seeds

    Fall Granola with Pumpkin Seeds

    How to Make Fall Granola with Pumpkin Seeds

    This granola can make a satisfying snack on it’s own or your can use it to top yogurt or oatmeal. This recipe uses agave nectar, a popular alternative to sugar or honey. However, you should still count the carbs in agave like any other carbohydrate and keep portions small.


    10 min prep time


    14servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300 degrees F. Line a baking sheet with parchment paper.
    2. In a small bowl, whisk together agave nectar and Splenda Brown Sugar blend.
    3. In a medium bowl, mix together all remaining ingredients. Pour agave nectar over mixture and stir to coat.
    4. Spread oat mixture on baking sheet and bake for 30 minutes. Let cool and store in airtight container.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Snacks
    Vegetarian
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      110mg
      2%

    Ingredients

    agave nectar
    1/3 cup

    low-calorie brown sugar substitute
    3 tbsp

    old-fashioned rolled oats
    2 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    roasted pumpkin (pepita) seeds
    2/3 cup

    cranberries (dried)
    2/3 cup

    walnuts (chopped)
    1/2 cup

  • Light Blue Cheese Dressing

    Light Blue Cheese Dressing

    How to Make Light Blue Cheese Dressing

    A great addition to our wonderful, summer-friendly Grilled Steak Salad instead of commercial bleu cheese dressing.


    14servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the mayonnaise, Greek yogurt, buttermilk, garlic, bleu cheese and black pepper.
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    Budget Friendly
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    Nutrition facts

    14 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      20mg
      <1%

    Ingredients

    low-fat buttermilk (low fat)
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    garlic (pressed or grated)
    1 clove

    light mayonnaise
    1/4 cup

    blue cheese (crumbled)
    2 tbsp

    black pepper
    1/4 tsp

  • Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes

    How to Make Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes are a delightful breakfast treat that combines the natural sweetness of ripe bananas with the hearty goodness of buckwheat pancake mix. This quick and easy recipe, perfect for busy mornings, yields fluffy pancakes with a hint of banana flavor in every bite. 

    With just four simple ingredients, you can whip up a batch in no time for a comforting and satisfying meal that’s low in sodium and packed with potassium and fiber. Ideal for pancake lovers looking for a healthier option, these pancakes are sure to become a breakfast favorite!


    7 min prep time


    6 min cook time


    4servings


    2 pancakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Mash one half of the banana slices and place in a medium bowl with the pancake mix and the milk. Stir until just blended.

    2. Place a large nonstick skillet over medium heat until hot. (To test, sprinkle with a few drops of water. If the water drops “dance” or jump in the pan, it’s hot enough.) Coat the skillet with nonstick cooking spray, add two scant 1/4 cup measures of batter, and cook the pancakes until puffed and dry around the edges, about 1 minute.

    3. Flip the pancakes and cook until golden on the bottom. Place on a plate and cover to keep warm.

    4. Recoat the skillet with nonstick cooking spray, add three scant 1/4 cup measures of batter, and cook as directed. Repeat with the remaining batter.

    5. Place 2 pancakes on each of 4 dinner plates, top with equal amounts of banana slices, and drizzle evenly with the syrup. If you like, place the dinner plates in a warm oven and add the pancakes as they are cooked.

    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 pancakes


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      200mg
      4%

    Ingredients

    banana(s) (thinly sliced)
    2 med

    buckwheat pancake mix
    1 cup

    skim milk
    2 3/4 cup

    pancake syrup (light)
    4 tbsp

  • Dipping Sauce for Mini Baked Crab Cakes

    Dipping Sauce for Mini Baked Crab Cakes

    How to Make Dipping Sauce for Mini Baked Crab Cakes

    This dipping sauce is perfect for our Mini Baked Crab Cakes and is a cinch to make!


    8servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. To make a dipping sauce for mini baked-crab cakes, combine 1/2 cup reduced sugar apricot preserves with 1 Tsp. Thai style chili garlic sauce (or other hot sauce) and 1 Tsp. reduced sodium soy sauce in a bowl and
    2. Heat in the microwave for 30 seconds.
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    Sauces
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%

    • Protein
      0g

    Ingredients

    Thai style chili garlic sauce ((or other hot sauce))
    1 tsp

    no-sugar-added apricot preserves (reduced sugar)
    1/2 cup

    soy sauce (reduced sodium)
    1 tsp

  • Dairy-Free Chocolate Ice Cream

    Dairy-Free Chocolate Ice Cream

    How to Make Dairy-Free Chocolate Ice Cream

    Bananas, avocado and coconut milk are the secret ingredients in this recipe. To make it a mousse, just refrigerate instead of freezing and serve with a dollop of light cool whip and fresh berries on top.


    5 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all of the ingredients to a food processor or blender and blend until completely smooth, stopping occasionally to scrap the sides of the food processor.
    2. If you have a homemade ice cream maker, blend the mixture in the ice cream maker for 10 minutes, then pack into a container and freeze. If you do not have an ice cream maker, just pack and freeze.
    3. To serve, bring the ice cream out of the freezer about 20 minutes before serving to slightly thaw so it’s easier to scoop.
    Low Sodium
    Fiber Focused
    Comfort Food
    Kid Friendly
    Vegan
    Dessert
    Foodie
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    ripe medium-size bananas
    2

    medium-size avocados (ripe)
    2

    lite coconut milk
    1/3 cup

    cocoa powder
    1/3 cup

    low calorie sugar substitute
    1/4 cup

  • Deviled Eggs

    Deviled Eggs

    How to Make Deviled Eggs

    Deviled eggs are a classic appetizer. They’re a quick and easy choice for any holiday party or weekend get-together.


    12servings


    1/2 large egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the eggs in a small saucepan so that they won’t bounce or move around and crack. Cover with water. Bring to a boil. Immediately turn off and cover. Let sit for 15-18 minutes to continue cooking. Pour out the hot water. Shake the eggs in the pan to crack the shells. Add cold water and let sit. (This will make them easier to peel.)
    2. Peel the eggs and cut them in half vertically. Remove yolks, place them in a small bowl, and mash with a fork. Add mayo, mustard, salt and pepper. Fill egg whites with mixture. Garnish with sliced grape tomatoes, sliced olives, sliced radishes, sliced scallions, or a drop of caviar or truffle paste. (Garnishes are optional.)
    Low Carb
    Low Sodium
    Appetizers
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 large egg


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      95mg

      32%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      35mg
      <1%

    Ingredients

    large eggs
    6

    light mayonnaise (plus 1 tsp)
    2 tbsp

    mustard powder (dry)
    1/8 tsp

    Pinch of salt
    1 pinch

    freshly ground black pepper
    1

  • Curried Roasted Beet Hummus

    Curried Roasted Beet Hummus

    How to Make Curried Roasted Beet Hummus

    This unique version of hummus can be made with red beets as well and should be served with crudite or whole grain pita chips. If you like it spicy, add 1/4 Tsp. (or more depending on how spicy you want it) of ground cayenne pepper to the ingredients when blending.


    1 hr prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Place unpeeled beets and garlic on a large sheet of foil. Spray generously with cooking spray and fold foil to make an air tight packet. Place in oven and bake for 45 minutes or until beets are fork tender. Set aside to cool, then peel the beets.
    2. Place all ingredients in a food processor and blend until smooth.
    3. Serve room temperature or chilled.
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    whole fresh golden beets (about 4 medium sized beets, destemmed and washed)
    1/2 lbs

    nonstick cooking spray
    1

    garlic (peeled)
    3 clove

    tahini
    2 tbsp

    lemon juice
    3 tbsp

    ground sweet curry powder
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cubano Roasted Broccoli Florets

    Cubano Roasted Broccoli Florets

    How to Make Cubano Roasted Broccoli Florets

    Looking for a low-carb side dish that pairs up great with a main protein, can be a plate-method staple, and adds a little kick to a nutrient-packed super food? This simple roasted broccoli dish from Chef Ronaldo Linares should do the trick. The cumin and lime add spice and citrus to provide a Carribbean flavor and the avocado oil infuses the dish with healthy, heart-friendly fats. Pair with Chef Ronaldo’s the Mojo Marinated Pork and a Cauliflower Rice Salad and you have a hearty, low-carb meal fit for an island vacation.


    10 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again.
    3. Place all ingredients on a parchment paper-lined baking sheet and roast for 25 minutes.
    4. Remove from oven, and grab a fork so you can enjoy this delicious dish.
    Low Sodium
    Low Carb
    Veggie Rich
    Latin American
    Caribbean
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      400mg
      9%

    Ingredients

    garlic (peeled and thinly sliced)
    3 clove

    ground cumin
    1/4 tsp

    lime juice
    1 tsp

    black pepper
    1/8 tsp

    Spanish onion (thinly sliced)
    1/2 cup

    avocado oil
    2 tsp

    broccoli florets
    16 oz

    Parchment Paper
    1