The Super Diabetes Site

Tag: low sodium

  • Homemade Fruit-Sweetened Granola

    Homemade Fruit-Sweetened Granola

    How to Make Homemade Fruit-Sweetened Granola

    Despite its “health-halo,” store-bought granola is often loaded with fat and added sugars. This super simple recipe gets its sweetness from applesauce and has no added fat. Perfect for topping yogurt, coating baked chicken, or adding a crumb topping to a fruit-based dessert. Make a big batch for meal prepping and store in a sealed jar for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    35 min cook time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300°F. Line a baking sheet with unbleached parchment paper.
    2. In a medium bowl, stir together all ingredients. Spread in an even layer on the baking sheet.
    3. Bake in the oven until toasted, about 35 minutes. No stirring required. Cool on the tray on a cooling rack. Serve or store in a sealed jar or container for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Breakfast and Brunch
    Foodie
    Quick & Easy
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    old-fashioned rolled oats
    1 1/2 cup

    slivered almonds
    1/2 cup

    ground cinnamon
    1 tsp

    unsweetened applesauce
    1/2 cup

    vanilla extract
    1/2 tsp

  • Fruit-Sweetened BBQ Sauce

    Fruit-Sweetened BBQ Sauce

    How to Make Fruit-Sweetened BBQ Sauce

    Most store-bought barbecue sauces are loaded with added sugars. This quick and easy homemade sauce gets it sweetness from applesauce instead! This recipe is for a small batch, but you could easily double, triple or even quadruple it. Store leftovers in a sealed jar in the fridge for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    4servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together all ingredients. Serve, or store in a sealed jar in the refrigerator for up to 1 week.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Grilling
    No Cook
    One Pot
    Quick & Easy
    Sauces
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      60mg
      1%

    Ingredients

    no-sugar-added ketchup
    1/4 cup

    unsweetened applesauce
    3 tbsp

    Apple Cider Vinegar
    1 tsp

    black pepper
    1/2 tsp

    smoked paprika
    1/2 tsp

  • Coffee-Rubbed Steak

    Coffee-Rubbed Steak

    How to Make Coffee-Rubbed Steak

    Fragrant coffee and spices infuse the steak with a unique smoky, spicy flavor. Use half the steak for dinner tonight, and save the other half to make Beef Fajitas later in the week.

    While the steak is resting, add a little more oil to the pan that you cooked the steak in, and use it to sauté sweet potatoes or other vegetables like bell pepper, squash, or green beans. Your side dish will pick up flavor from the pan, and you’ll only have one pan to wash!

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer.


    5 min prep time


    10 min cook time


    8servings


    5 oz steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the espresso, onion powder, paprika, chili powder, and brown sugar together. Spread the mixture on both sides of the steak, pressing it into the meat.
    2. Heat the oil in a large nonstick skillet over medium heat. Add the steak and sauté for 5 minutes, watching to make sure the spices do not burn. Flip the steak and cook for
      another 5 minutes or until the steak reaches your desired doneness. A meat thermometer inserted into the steak should read 125° F for rare and 145° F for medium rare.
    3. Move the steak to a cutting board and pour the pan juices over it. Let it rest for 10 minutes, then slice. If you’d like to reserve some for another recipe, place in a tightly sealed container and refrigerate for up to 3 days.
    Low Sodium
    Low Carb
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      5 oz steak


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      590mg
      13%

    Ingredients

    ground espresso or instant coffee
    1 tbsp

    onion powder
    1 tbsp

    smoked paprika
    1 tbsp

    chili powder
    1 tsp

    brown sugar
    1/2 tbsp

    lean strip steak (visible fat removed)
    3 lbs

    olive oil
    2 tbsp

  • Instant Pot Chia Berry Crepes

    Instant Pot Chia Berry Crepes

    How to Make Instant Pot Chia Berry Crepes

    Chia seeds are a diabetes superfood—they’re loaded with fiber, omega-3 fatty acids, and antioxidants. They also form a gel when added to liquids, so they can help thicken sauces, dressings, and jellies. In this recipes, chia seeds are combined with frozen berries to create a jam-like fruit filling with very little added sugar.

    You can make your own crepes or look for premade crepes in the produce section of your grocery store for a super easy sweet treat. Or you could use the chia-berry jam to top toast, waffles, or oatmeal for breakfast.

    Find this recipe and more in The Instant Pot Diabetes Cookbook.

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    5 min cook time


    4servings


    1 crepe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the berries, 1/2 cup of the water, and the chia seeds in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 1 minute.
    2. Use a quick pressure release. When the valve drops, carefully remove the lid.
    3. In a small bowl, stir together the remaining 1 Tbsp of water and the cornstarch. Stir until the cornstarch is dissolved.
    4. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Stir the cornstarch mixture into the berries. Bring to a boil and boil for 1 minute, or until thickened slightly.
    5. Turn off the heat. Stir in 2 Tbsp of the powdered sugar and the almond extract. Place the berry mixture in a medium bowl and let stand for 15 minutes to cool slightly.
    6. Spoon equal amounts of the berry mixture down the center of each crepe (about 1/3 cup per crepe). Fold the ends over to overlap slightly. Spoon the remaining 1 Tbsp of powdered sugar into a fine mesh sieve and sprinkle evenly over each crepe. Top each crepe with 1/4 cup yogurt and serve immediately.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 crepe


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g

    • Protein
      8g

    • Potassium
      190mg
      4%

    Ingredients

    frozen blueberries
    1 cup

    frozen raspberries
    1 cup

    water (divided use)
    1/2 cup plus 1 tbsp

    chia seeds
    2 tsp

    Cornstarch
    2 tsp

    powdered sugar (divided use)
    3 tbsp

    almond extract
    1/8 tsp

    premade crepes
    4

    plain 2% Greek yogurt
    1 cup

  • Thanksgiving Winter Salad with Champagne Vinaigrette

    Thanksgiving Winter Salad with Champagne Vinaigrette

    How to Make Thanksgiving Winter Salad with Champagne Vinaigrette

    Brighten up your holiday feast with this colorful salad! Blue cheese, pomegranates, and hazelnuts add interesting flavor and crunch to this seasonal salad, making it deliciously easy to add more vegetables to your holiday plate.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 6 servings and can be found here.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the champagne vinegar, lemon juice, honey, salt, pepper, chives, and oil until well combine. Or, add ingredients to a jar with a tight fitting lid and shake until combined.
    2. In a large serving bowl, combine the salad greens, blue cheese, pomegranate seeds, and hazelnuts. Toss with the dressing just before serving, or serve with dressing on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Dinner
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    champagne vinegar
    3 tbsp

    lemon juice
    2 tbsp

    honey
    1 1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh minced chives
    3 tsp

    walnut or olive oil
    1/3 cup

    salad greens
    10 cup

    crumbled blue cheese
    3 tbsp plus 1 tsp

    pomegranate seeds
    1/3 cup

    chopped hazelnuts
    2 tbsp

  • Thanksgiving Green Beans with Cranberries and Hazelnuts

    Thanksgiving Green Beans with Cranberries and Hazelnuts

    How to Make Thanksgiving Green Beans with Cranberries and Hazelnuts

    Brighten up a side of green beans with tart cranberries, fresh lemon zest, and crunchy hazelnuts! This simple side dish feels gourmet but is super easy to prepare. It also makes a nice, light addition to your Thanksgiving table instead of the traditional, heavy green bean casserole. If you can’t find hazelnuts, sliced almonds, walnuts, or pecans work just as well.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 16 servings and can be found here.


    10 min prep time


    3 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the oil, nuts, cranberries, salt and pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
    2. Fill a large pot 2/3 full of water and bring to boiling. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl or platter.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      85mg
      2%

    Ingredients

    fresh green beans (trimmed)
    1 1/4 lbs

    olive oil
    2 tsp

    chopped hazelnuts
    2 1/2 tbsp

    dried cranberries
    2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    zest of 1 lemon
    1

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup

  • Instant Pot Almond-Toffee Topped Pears

    Instant Pot Almond-Toffee Topped Pears

    How to Make Instant Pot Almond-Toffee Topped Pears

    Toast, poach, and simmer—everything you need to do to make this tasty dessert you can do in the Instant Pot! Sugar-free candies are used to create a rich toffee sauce to top these cinnamon poached pears. It may look fancy, but this dessert comes together in under 20 minutes.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.

     


    15 min prep time


    11 min cook time


    4servings


    1/2 pear

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Sauté button on the multicooker. When the pot is hot, add the almonds and cook for 4 minutes, stirring occasionally. Set aside to cool, then coarsely chop.
    2. In a small bowl, add the chopped almonds, crushed candies, and salt. Set aside.
    3. Place the water, juice, and cinnamon stick in the multicooker pot. Place the steamer basket in the pot and arrange the pears on top of it.
    4. Seal the lid, close the valve, and press the Cancel button. Select Manual and cook for 2 minutes. (If you prefer a very tender pear, cook an additional minute.) Use a quick pressure release.
    5. When the valve drops, carefully remove the lid. Remove the steamer basket and pears. Place the pears, cut side up, in four dessert bowls. Remove and discard the cinnamon stick.
    6. Press the Cancel button, then press the Sauté button. Bring the liquid in the pot to a boil. Boil for 3 minutes, or until the liquid is reduced to ¼ cup. Stir in the butter, vanilla extract, and almond-candy mixture. Cook for 30 seconds, or until the toffee has melted, stirring constantly.
    7. Working quickly, spoon about 4 tsp of the toffee sauce into the center of each pear half.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    Quick & Easy
    One Pot
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 pear


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      170mg
      4%

    Ingredients

    slivered almonds
    1/4 cup

    sugar-free caramel-flavored hard candies (such as Werther’s) (crushed)
    8

    salt
    1 pinch

    water
    3/4 cup

    apple juice
    1/4 cup

    cinnamon stick
    1

    firm pears (peeled, halved lengthwise, and cored)
    2

    light butter with canola oil
    1 tsp

    vanilla extract
    1/2 tsp

  • Cucumber Guacamole

    Cucumber Guacamole

    How to Make Cucumber Guacamole

    Who doesn’t love a great guac? While avocados are so good for us and we can enjoy them on a daily basis, minding the serving size is key. Whenever I make guacamole, I try to complement the avocado with a vegetable to bulk it up and reduce the amount of avocado in the recipe. Cucumber is great because it is refreshing and does not alter the flavor. Zucchini would be great too. Serve with sliced radishes or jicama instead of tortilla chips for a low carb snack or appetizer.


    10 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coarsely mash the avocado in a medium bowl. Add the tomato, cucumber, cilantro, lime juice, vinegar, jalapeño, and salt until well mixed. Serve with sliced radishes for dipping, if desired.
    Low Sodium
    Low Carb
    Latin American
    Mexican/Southwestern
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      210mg
      4%

    Ingredients

    Hass avocado (pitted and cubed)
    1

    tomato (diced)
    1

    English (seedless) cucumber (finely chopped)
    1/2 (about 4 oz)

    chopped fresh cilantro
    2 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tbsp

    jalapeño pepper (minced)
    1/2

    salt
    1/4 tsp

  • Creamy Gravy

    Creamy Gravy

    How to Make Creamy Gravy

    Creamy, pepper-seasoned gravy is a staple in southern comfort foods like biscuits and gravy and chicken fried steak. This diabetes-friendly version uses a vegetable oil-based margarine to reduce the saturated fat that’s usually found in traditional gravy. Serve this with Air Fryer Buttermilk Chicken and Southern Collard Greens for the ultimate southern comfort meal!


    5 min cook time


    4servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt reduced-fat stick margarine in a small saucepan over medium-high heat. 

    2. Stir in all-purpose flour and cook for 1 minute, stirring constantly and blending until the mixture is smooth. Season with coarse ground black pepper. 

    3. Gradually blend in skim milk. Cook, stirring constantly, until mixture bubbles and thickens.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Sauces
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      70mg
      1%

    Ingredients

    margarine stick
    1 tbsp

    all-purpose flour
    1 1/2 tbsp

    coarse-ground black pepper
    1/4 tsp

    skim milk
    2/3 cup