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Tag: low sodium

  • Spinach, Avocado, and Summer Berry Salad

    Spinach, Avocado, and Summer Berry Salad

    How to Make Spinach, Avocado, and Summer Berry Salad

    This superfood salad is packed with antioxidants and bright, summery flavors. Pair it with a grilled chicken dish, like these Grilled Lime Chicken Fajitas, or fish, like this Grilled Salmon with Mango and Tomato Salsa.

    Looking for an easier way to make salad dressing? Add all of the dressing ingredients to a jar with a lid. Screw the lid on tightly and shake well until everything is combined. If you’re making this salad ahead of time, wait to add the dressing until right before serving.

     


    15 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl.
    2. In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper.
    3. Pour the dressing over the salad and toss to evenly coat.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    No Cook
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      350mg
      7%

    Ingredients

    fresh baby spinach
    10 oz

    diced or sliced strawberries
    1 cup

    blueberries
    1/2 cup

    avocado (diced)
    1

    finely diced or sliced red onion
    1/3 cup

    olive oil
    2 tbsp

    white balsamic or champagne vinegar
    2 tbsp

    honey
    1 tsp

    lime (juiced)
    1/2 large

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

  • Moroccan Lentils with Stewed Tomatoes

    Moroccan Lentils with Stewed Tomatoes

    How to Make Moroccan Lentils with Stewed Tomatoes

    You can prepare the lentils ahead of time for a quick weeknight meal that will be ready in minutes. Pair this with a Mixed Pepper Medley for a satisfying vegan dish, full of plant-based proteins and non-starchy vegetables.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    40 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place lentils in a medium saucepan, and add water to cover. Bring to a boil over high heat, reduce to low, and simmer, covered, for 30 minutes or until tender. Drain and set aside. (This step may be done a day ahead of time.)
    2. Combine lentils, tomatoes, onion, coriander, salt, and pepper in a large saucepan. Add 1 cup water, and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 minutes.
    3. Add cilantro, and stir. Serve hot.
    Low Sodium
    Fiber Focused
    Mediterranean
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    uncooked brown lentils (sorted and rinsed)
    1 cup

    no-salt-added canned chopped tomatoes
    1 cup

    medium yellow onion (chopped)
    1

    ground coriander
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chopped fresh cilantro
    1/4 cup

  • Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    How to Make Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

     


    I decided to offer this an antioxidant-infused snack prior to class and wanted you all to have it in hand for quick meals. Try adding leftover chicken, fish, or quinoa to make a complete meal.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, broccoli, avocado, blueberries, feta cheese, and sunflower seeds in a large bowl or in a large platter.
    2. Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in a blender and blend to combine. (If not using a blender, ingredients can also be whisked in a bowl until combined.)
    3. Pour dressing over salad and serve immediately.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Sides
    Salads
    No Cook
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      430mg
      9%

    Ingredients

    baby spinach
    1/2 lbs

    chopped broccoli
    1 cup

    avocado
    1/2

    blueberries
    1/4 cup

    crumbled feta cheese
    1/4 cup

    roasted sunflower seeds
    1/4 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    low-fat buttermilk
    1/4 cup

    juice and zest of 1 lemon
    1

    Poppy Seeds
    1 tsp

    fresh dill and/or other herbs
    a few sprigs

    freshly ground black pepper
    to taste

  • White Bean, Lemon, and Herbed Feta Dip

    White Bean, Lemon, and Herbed Feta Dip

    How to Make White Bean, Lemon, and Herbed Feta Dip

     

    Even though it can be made in a flash, this zesty dip combines all the bright flavors of Greece in one easy-to-make dish. If you are a Mediterranean food fan, this dip will make a great addition to hummus in your repertoire. Note that when storing this dip in the refrigerator, it tends to firm up. Before serving, simply stir in water a tablespoon at a time until it becomes the desired consistency.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
    2. Taste and season with salt (if desired) and pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mediterranean
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    canned or cooked cannellini beans
    1 1/2 cup

    Greek feta cheese (cut into small pieces or crumbled)
    1/2 cup

    juice and zest of 1 lemon
    1

    extra-virgin olive oil
    1/4 cup

    fresh mint (plus extra for garnish)
    1/4 cup

    fresh oregano (plus extra for garnish)
    1/4 cup

    freshly ground black pepper
    to taste

  • Turkey Tacos

    Turkey Tacos

    How to Make Turkey Tacos

    Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño.


    10 min prep time


    10 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the olive oil over medium-high heat.
    2. Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
    3. Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
    4. Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      19g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1/2

    finely diced jalapeño pepper
    2 tbsp

    lean ground turkey
    16 oz

    garlic (minced)
    1 clove

    ground cumin
    1 tbsp

    chili powder
    1 tbsp

    smoked paprika
    1/2 tsp

    water
    2 tbsp

    6-inch corn tortillas
    6

    avocado (diced)
    1 large

    Plain Nonfat Greek yogurt
    6 tbsp

    no-salt-added pico de gallo
    6 tbsp

  • Moroccan Avocado Smoothie

    Moroccan Avocado Smoothie

    How to Make Moroccan Avocado Smoothie

    This refreshing smoothie is packed with healthy fats and fiber from avocado and banana. It’s excellent as filling breakfast to-go, or as a pre- or post-workout snack. You can use almond milk or any other nondairy milk for a lower carb, vegan beverage. Or, for something sweeter and fruiter, you could use orange juice. Avocado is great in smoothies because it provides a rich, creamy texture. 
     
    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the avocado, banana, milk, and ice into a blender. Blend until there are no pieces of avocado remaining and the mixture is smooth and frothy. Divide into chilled glasses and enjoy.
    Low Sodium
    Mediterranean
    Vegan
    Gluten-Free
    Foodie
    Beverages
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    ripe avocado (pitted and peeled)
    1

    overripe banana
    1

    unsweetened almond milk or orange juice
    1 cup

    ice
    1 cup

  • Almond Milk Cooler

    Almond Milk Cooler

    How to Make Almond Milk Cooler

    Almond milk is an extremely popular drink in Sicily and Tunisia. Sweetened versions are made when almonds are fresh. This drink can be enjoyed any time of day.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.
     

     


    1 hr prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the almonds, milk, and lemon zest to a boil in a medium saucepan over medium heat. Cook for 5 minutes, then remove from the heat.
    2. Transfer the almond mixture to a blender. Remove the middle spout from the lid, place a towel over the hole, and puree the almond mixture until smooth.
    3. Stir in the agave nectar, and add the ice cubes. Process until smooth, and whip until frothy. Chill in clear glasses for an hour or until cold, then serve.
    Low Sodium
    Mediterranean
    Vegetarian
    Gluten-Free
    Foodie
    Beverages
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      8g

    • Potassium
      300mg
      6%

    Ingredients

    blanched almonds
    1 2/3 cups

    skim milk
    3 cup

    light agave nectar
    3 tbsp

    lemon zest
    1 tsp

    ice cubes
    10

  • Date, Almond, and Sesame Balls

    Date, Almond, and Sesame Balls

    How to Make Date, Almond, and Sesame Balls

    Although they look like elegant truffles, these sweet treats are packed with tons of healthy nutrients. Dates have been cultivated for more than 5,000 years. This recipe can be made in advance and stored in the refrigerator for up to a week or in the freezer for up to a month.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    15 min prep time


    36servings


    1 ball

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the dates, butter, water, almonds, vanilla, cardamom, and cinnamon in a food processor. Pulse to form a smooth paste. Shape the dough into date-size balls.
    2. Spread the sesame seeds and flaxseed on a baking sheet. Roll the date balls in the seeds to coat. Arrange on a serving platter.
    Low Sodium
    Mediterranean
    Dessert
    Foodie
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
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    Nutrition facts

    36 Servings



    • Serving Size

      1 ball


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    pitted dates
    1 lbs

    butter (at room temperature)
    1/4 cup

    water
    1/4 cup

    blanched almonds
    1/2 lbs

    vanilla extract
    1 tsp

    ground cardamom
    1 tsp

    ground cinnamon
    1/2 tsp

    sesame seeds (toasted)
    1 cup

    ground flax seed
    2 tbsp

  • Roasted Beet, Tahini, and Greek Yogurt Dip

    Roasted Beet, Tahini, and Greek Yogurt Dip

    How to Make Roasted Beet, Tahini, and Greek Yogurt Dip

    Beautiful, fresh beets of any color take center stage in this unique vegetarian dish. To prepare raw beets, peel them, cut them into quarters, and boil or roast them until fork-tender. You can prepare large batches of beets at one time to use for this recipe, in salads, or to eat by themselves, drizzled with a little bit of olive oil and sprinkled with salt.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beets in a food processor. Add the tahini, olive oil, salt, and yogurt to the food processor. Pulse until the mixture is smooth.
    2. Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than 1/4 cup).
    3. Scrape down the sides of the food processor, then puree for 1 to 2 minutes, or until the dip is extremely creamy.
    4. Spoon onto a small, round dish, and serve immediately. (If desired, use the back of the spoon to create a smooth top on the dip and make dents in the top, filling them with olive oil.) Store in a lidded container in the refrigerator for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      55mg
      1%

    Ingredients

    cooked beets
    1 cup

    tahini
    1/3 cup

    extra-virgin olive oil
    2 tsp

    sea salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    water
    1 tbsp to 1/4 cup as needed

  • Quinoa, Arugula, and Apricot Salad

    Quinoa, Arugula, and Apricot Salad

    How to Make Quinoa, Arugula, and Apricot Salad

    Pair this flavorful salad with a simple protein like roasted salmon or grilled chicken for a complete meal. 


    10 min prep time


    4servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, toss together the quinoa, apricots, onion, pine nuts, feta cheese, and lemon juice.

    2. Place 1 cup of the arugula in a salad bowl and drizzle with ½ tsp of the olive oil. Toss lightly to coat, then top with ¼ of the quinoa mixture (about 1/3 cup) and season with pepper to taste.

    3. Repeat for the remaining three salads.

    Low Sodium
    Veggie Rich
    Salads
    Vegetarian
    Sides
    Foodie
    Dessert
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      5g

    • Potassium
      360mg
      8%

    Ingredients

    warm, cooked quinoa
    1 cup

    dried apricots (chopped)
    8 whole

    diced onion
    1/4 cup

    toasted pine nuts
    2 tbsp

    feta cheese
    3 tbsp

    lemon (juiced)
    1/2 whole

    arugula
    4 cup

    olive oil (divided)
    2 tsp

    black pepper
    to taste