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Tag: no cook

  • Open-Face Chickpea Salad Sandwich

    Open-Face Chickpea Salad Sandwich

    How to Make Open-Face Chickpea Salad Sandwich

    Enjoy the fresh and satisfying flavors of this Open-Face Chickpea Salad Sandwich, a delightful Vegan Meal Pattern option. A blend of chickpeas, crisp vegetables, and a zesty dressing is piled high on a slice of toasted bread, creating a colorful and nutritious meal that’s both light and filling. Perfect for a quick lunch or a light dinner.


    10 min prep time


    4servings


    1 slice bread, ⅔ cup chickpea filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Drain and rinse the chickpeas. Transfer to a medium bowl.

    2. Add fresh dill, mayo, Dijon, vinegar, and spices to the bowl.

    3. Use a fork or potato masher to crush the chickpeas, making a semi-smooth spread.

    4. Toast the bread slices. Divide between plates and top with spring mix, tomato slices, and chickpea spread. Serve with a side of veggie sticks. 

    Fiber Focused
    American
    Vegetarian
    Vegan
    Sandwiches
    No Cook
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, ⅔ cup chickpea filling


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        9g
      • Added Sugars
        2g

        4%

    • Protein
      17g

    • Potassium
      658mg
      14%

    Ingredients

    canned chickpeas (no salt added)
    30 oz

    fresh dill (chopped)
    1 tbsp

    low-fat vegan mayonnaise
    1/3 cup

    Dijon Mustard
    2 tsp

    Apple Cider Vinegar
    2 tsp

    onion powder
    1/4 tsp

    paprika
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain bread
    4 slice

    spring mix salad
    1/2 pkg (5 oz)

    tomato(es) (sliced)
    1 whole

    flat leaf parsley (chopped)
    1 tbsp

    carrots (peeled and cut into 2-inch sticks)
    2 large

    celery (trimmed and cut into 2-inch sticks)
    2 stalks

  • Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    How to Make Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Indulge in the fresh and zesty flavors of a green goddess salad topped with rich smoked salmon and a sprinkle of everything bagel seasoning for a crunchy twist. This salad fits the Low-Carbohydrate Meal Pattern and combines crisp romaine, creamy avocado, and tangy herbs, all drizzled with a light and flavorful dressing. 


    15 min prep time


    4servings


    4 cups salad, 2 Tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, combine Greek yogurt, parsley, chives, basil, lemon juice, garlic, olive oil, and Dijon mustard. Blend until smooth and set aside

    2. In a large salad bowl, layer romaine lettuce, baby spinach, cucumber, cherry tomatoes, radishes, and red onion.

    3. Arrange smoked salmon, hard-boiled eggs, and diced avocado on top.

    4. Evenly sprinkle everything bagel seasoning over the salad.

    5. Drizzle the dressing over the salad just before serving.

    Veggie Rich
    Low Carb
    American
    Salad Dressings & Condiments
    Salads
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 cups salad, 2 Tbsp dressing


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      668mg
      14%

    Ingredients

    Plain Nonfat Greek yogurt
    1/4 cup

    fresh parsley (chopped)
    4 tbsp

    fresh chives (chopped)
    4 tbsp

    fresh basil leaves
    4 tbsp

    lemon juice
    2 tbsp

    garlic (minced)
    2 clove

    olive oil
    2 tsp

    Dijon Mustard
    1 tsp

    romaine lettuce (chopped)
    8 cup

    baby spinach
    2 1/2 oz

    cucumber(s) (thinly sliced)
    1 whole

    cherry tomatoes (halved)
    1 cup

    radish (thinly sliced)
    8 oz

    red onion (thinly sliced)
    1/2 small

    smoked salmon (sliced into strips)
    4 oz

    hard-boiled egg (quartered)
    3 large

    avocado (diced)
    1/2 cup

    everything bagel seasoning
    1 tsp

  • Banana Chocolate “Ice Cream”

    Banana Chocolate “Ice Cream”

    How to Make Banana Chocolate “Ice Cream”

    It’s hard to believe, but frozen bananas make a great base for this four-ingredient soft-serve “ice cream” that’s low in saturated fat. Shop for small ramekins or cups to make portion control easy when serving desserts like this one.


    2 hr and 35 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel bananas and slice into 1/4-inch coins. Place in a bowl and freeze for at least 2 hours.

    2. Once bananas are frozen, add the bananas, milk and cocoa powder to blender. Blend until smooth.

    3. Fold in the whipped topping.

    4. Place mixture in a freezer-safe container and freeze for at least 30 minutes.

    5. Scoop into 1/2-cup scoops to serve.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      1g

    • Potassium
      202mg
      4%

    Ingredients

    medium bananas
    2

    skim milk
    1/3 cup

    cocoa powder
    2 tbsp

    whipped topping (fat-free)
    1 cup

  • California Date Chocolate Truffles

    California Date Chocolate Truffles

    How to Make California Date Chocolate Truffles

    These California Date chocolate truffles are perfect for satisfying your sweet tooth in a healthier way. The dates provide natural sweetness and fiber, while the cocoa powder adds a rich, chocolatey flavor. With no added sugars and heart-healthy fats from the almond butter, they’re a treat that can be enjoyed as part of a balanced diabetes-friendly meal.


    50 min prep time


    8servings


    1 truffle

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the pitted California Dates in warm water for 10 minutes to soften, then drain well. 

      Tip: Microwave for 1 minute to soften the California Dates.

    2. Add the California Dates to a food processor along with the cocoa powder, almond butter, butter, vanilla extract, and sea salt. Blend until the mixture is fully incorporated.

    3. It should look a little crumbly, but moldable if you press it. If you want more texture to hold the balls together, add 1 tsp of nut butter at a time.

    4. Scoop out the mixture into 2-tablespoon servings and roll into balls using your hands. A 2-tablespoon (1-ounce) cookie scoop works well here for uniform sizes.

    5. Optional: Coat the truffles with cocoa powder for a deeper, rich chocolate flavor.

    6. Place the truffles on a plate or in an airtight container and refrigerate for at least 30 minutes to firm up before serving.

    Italian
    French
    American
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 truffle


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      210mg
      4%

    Ingredients

    California Medjool dates (pitted)
    1 cup

    unsweetened cocoa powder
    1/4 cup

    almond butter (or any nut butter)
    2 tbsp

    butter (unsalted)
    2 tbsp

    vanilla extract
    1/2 tsp

    sea salt (optional)
    1/4 tsp

  • 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

  • Cocoa-Peppermint Power Pudding, Plant-Based

    Cocoa-Peppermint Power Pudding, Plant-Based

    How to Make Cocoa-Peppermint Power Pudding, Plant-Based

    Fresh mint is the star of the show in this naturally sweetened, vegan cocoa-peppermint power pudding recipe! Perfect for the holiday season or when you want a refreshing dessert, this recipe is diabetes-friendly and high in fiber thanks to the chickpeas. It’s also a great snack option for kids!


    4 hr prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the chickpeas with all the chickpea liquid (aquafaba), dates, cocoa powder, 6 of the peppermint leaves, the extracts, salt, and plant-based milk to a blender and purée on high speed until velvety smooth and warm, about 4 minutes.
    2. Spoon the pudding into small dessert dishes, juice glasses, or mini jars. Chill in the refrigerator for at least 4 hours or overnight. Garnish with the remaining 6 peppermint leaves to serve.
    Fiber Focused
    Kid Friendly
    Vegetarian
    Vegan
    Snacks
    No Cook
    Dessert
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      320mg
      7%

    Ingredients

    canned no-added-salt chickpeas (do not drain)
    15 oz

    pitted dates (about 15 dates—varies based on size)
    4 oz

    unsweetened cocoa powder (packed)
    1/3 cup

    fresh peppermint leaves (divided)
    12 leaves

    pure vanilla extract
    1 1/4 tsp

    peppermint extract
    1/4 tsp

    sea salt
    1/4 tsp

    unsweetened plant-based milk of choice
    1/3 cup

  • Cookie Dough Hummus

    Cookie Dough Hummus

    How to Make Cookie Dough Hummus

    If you’ve ever been tempted to eat raw cookie dough, then try satisfying that craving with this cookie dough hummus! It has all the flavor of cookie dough but without the excess calories and sugar. Like any dessert hummus, the base of cookie dough hummus is garbanzo beans (also called chickpeas), which are a good source of protein. The sweetness comes from Splenda® Brown Sugar Blend, which contains half the calories and sugar of regular brown sugar. 

     


    10 min prep time


    14servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor, add all ingredients except chocolate chips. Process until mixture is smooth. Scrape down the sides of the food processor bowl and blend again. If mixture is too thick, thin it out with a splash of almond milk.

    2. Scoop mixture into serving bowl, and top with chocolate chips. Serve with fresh fruit or no sugar added cookies!

    CKD Non-Dialysis
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    No Cook
    Gluten-Free
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    14 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        2g

        4%

    • Protein
      3g

    • Potassium
      110mg
      2%

    Ingredients

    chickpeas (garbanzo beans) (drained and rinsed well)
    1 (15-ounce)

    unsweetened cashew butter
    3 tbsp

    unsweetened almond milk
    1/4 cup

    low-calorie brown sugar substitute
    2 tbsp

    vanilla extract
    1 tsp

    almond extract
    1/4 tsp

    quick cooking oats
    1 tbsp

    no sugar added chocolate chips
    1/4 cup

  • Butterscotch Protein Pie

    Butterscotch Protein Pie

    How to Make Butterscotch Protein Pie

    Want to whip up a delicious pie in little time? This butterscotch protein pie requires minimal prep and no bake time. Simply combine the filling ingredients, pour into a pre-made crust, and enjoy in an hour! The protein in this pie comes from Splenda® French Vanilla Diabetes Care Shakes, which also contain vitamins, minerals, fiber, and no added sugar! 

     


    65 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine cold Splenda French Vanilla Diabetes Care Shakes and sugar-free butterscotch pudding mix, mixing for about two minutes. Place in the fridge and let cool for about 1 hour.

    2. Once cooled, spread pudding into premade pecan pie crust. Top with stevia-sweetened chocolate shavings or chopped pecans if desired.

    Kid Friendly
    No Cook
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        2g

        4%

    • Protein
      6g

    • Potassium
      130mg
      3%

    Ingredients

    Splenda® Diabetes Care Vanilla Shake
    2 whole

    sugar-free instant butterscotch pudding mix
    1 packet

    premade pecan pie crust
    1 whole

  • Pumpkin Pie Overnight Oats

    Pumpkin Pie Overnight Oats

    How to Make Pumpkin Pie Overnight Oats

    When it’s pumpkin season, you have to make the most of it, so start with breakfast! These pumpkin pie overnight oats are both full of flavor and packed with fiber and protein. Plus, pumpkin contains a variety of nutrients, including vitamins A, B, and C. There are no added sugars because these oats are sweetened with zero-calorie Splenda® Monk Fruit Sweetener. Simply combine the ingredients in a jar, cover, and refrigerate overnight. When you wake up, breakfast is ready!


    8 hr prep time


    1serving


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix almond milk, Splenda Monk Fruit Sweetener packets, pumpkin, protein powder, pumpkin pie spice, chia seeds, and oats together in a small bowl. Pour into a jar, cover, and refrigerate overnight.

    2. In the morning, top with pecans and a sprinkle of cinnamon. Enjoy breakfast on-the-go!

    Fiber Focused
    Vegetarian
    No Cook
    Breakfast and Brunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      30g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened vanilla almond milk
    1/2 cup

    Splenda® Monk Fruit Granulated Sweetener
    4 packet

    canned pumpkin
    1/4 cup

    vanilla protein powder
    1 scoop

    pumpkin pie spice
    1/2 tsp

    chia seeds
    2 tsp

    whole rolled oats
    1/4 cup

    Toasted Pecans
    1 tsp

    ground cinnamon
    1/8 tsp

    light vanilla yogurt (zero sugar)
    1 tsp

  • Sugar Free Yogurt Parfait with Fresh Berries

    Sugar Free Yogurt Parfait with Fresh Berries

    How to Make Sugar Free Yogurt Parfait with Fresh Berries

    This sugar-free parfait is a delicious and healthy way to start your day! Made with stevia for sweetness, plain Greek yogurt, fresh berries, and your choice of crunchy toppings, this is a delicious option for anyone looking to reduce their sugar intake. You can also try topping this parfait with chia seeds, shredded coconut, or chopped nuts. Customize it even more by swapping out for your favorite berry like raspberries or strawberries. Enjoy this healthy, easy morning meal or mid-day snack! 


    5 min prep time


    1serving


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, mix Greek yogurt and SweetLeaf Sweet Drops Clear with a spoon until the mixture is a creamy consistency.

    2. Take a tall glass or small bowl for your parfait and add a layer of yogurt to the bottom. Add berries and nuts (optional) between layers of yogurt until you reach the top. Enjoy!

    3. Tip: A finished parfait stores great in the fridge for easy meal prep on the go!

    Kid Friendly
    Vegetarian
    Snacks
    One Pot
    No Cook
    Dessert
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      380mg
      8%

    Ingredients

    Plain Fat-Free Greek Yogurt
    1 cup

    Fresh Blueberries
    1/2 cup

    liquid stevia sweetener
    5 drops