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  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Mandarin, Greens, and Protein Bowl

    Mandarin, Greens, and Protein Bowl

    How to Make Mandarin, Greens, and Protein Bowl

    Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You’ll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.


    15 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half the orange pieces into a blender with the ginger, vinegar, and oil (set the other orange pieces aside for later). Cover and purée.
    2. Arrange the spinach, protein, and reserved orange pieces
      in a bowl. Drizzle with the orange-sesame dressing. Sprinkle with peanuts. Serve.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        20g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      1120mg
      24%

    Ingredients

    mandarin oranges (fresh or canned)
    2 whole or 1 small can

    grated fresh ginger
    1 tsp (or 1/4 tsp ground ginger)

    Apple Cider Vinegar
    1 tbsp

    toasted sesame oil
    2 tsp

    baby spinach or other salad greens
    2 cup

    cooked protein of choice (such as chicken, shrimp, or canned tuna)
    3 oz (about 1/2 cup)

    roasted, salted peanuts
    2 tbsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup

  • 4-Layer Stuffed Avocado

    4-Layer Stuffed Avocado

    How to Make 4-Layer Stuffed Avocado

    Avocados are filled with heart-healthy monounsaturated fats, and are a low-carb source of fiber. Here we top half an avocado with black beans and salsa for simple southwest snack or side dish. You can use your favorite jarred salsa, or try this recipe for homemade Almost Smooth Salsa.


    10 min prep time


    4servings


    1 avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beans in a small bowl. Using the back of a fork, mash
      until they reach an almost smooth consistency.
    2. Cut avocados in half and remove the pits.
      In the center of each avocado, layer 1 tablespoon of the beans,
      1 tablespoon of Greek yogurt, and 1 tablespoon of salsa and
      sprinkle with 1 teaspoon of cheese. Sprinkle the salt evenly over
      the avocados. Serve each avocado half with 1 slice of lime to
      squeeze over the dish.
    Fiber Focused
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 avocado half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      490mg
      10%

    Ingredients

    black beans (drained and rinsed)
    1/3 cup

    avocados
    2

    Plain Nonfat Greek yogurt
    4 tbsp

    salsa
    4 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    4 tsp

    salt
    1/4 tsp

    lime (quartered)
    1

  • Herby Bean Dip

    Herby Bean Dip

    How to Make Herby Bean Dip

    Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It’s also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they’re not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!


    5 min prep time


    0 min cook time


    10servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.
    2. Add all ingredients to a bowl and mash with a fork or potato masher to combine.
    Veggie Rich
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Latin American
    Kid Friendly
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Lunch
    Easy Pantry Recipes
    Budget Friendly
    Appetizers
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    Nutrition facts

    10 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      120mg
      3%

    Ingredients

    ground black pepper
    1/4 tsp

    fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup

    garlic (minced)
    1 clove

    water
    1/4 cup

    low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup

  • Peanut Butter, Cranberry, and Walnut Apple Slices

    Peanut Butter, Cranberry, and Walnut Apple Slices

    How to Make Peanut Butter, Cranberry, and Walnut Apple Slices

    Simple and delicious can go hand-in-hand! You can always tailor this recipe to your liking by substituting a pear for the apple, your favorite nut butter for the peanut butter, and raisins or dried cherries for the cranberries. The most important thing is to stick to the portions listed below.

     


    10 min prep time


    6servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the 12 slices of apples on a flat surface. Spread each slice with 1 teaspoon of peanut butter.

    2. In a small bowl, mix together the cranberries, walnuts, and coconut flakes.

    3. Evenly sprinkle each apple with about 1 tablespoon of the cranberry mixture.

    Kid Friendly
    Easy Pantry Recipes
    Vegetarian
    Vegan
    No Cook
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    apples (cored and cut into 6 slices each)
    2 med

    creamy peanut butter
    4 tbsp

    dried cranberries
    3 tbsp

    chopped walnuts
    3 tbsp

    unsweetened coconut flakes
    2 tbsp

  • Just Peachy Yogurt and Granola Jar

    Just Peachy Yogurt and Granola Jar

    How to Make Just Peachy Yogurt and Granola Jar

    Flavored yogurts from the store are usually full of added sugars. You can easily make your own at home, starting with plain yogurt and adding fresh or frozen fruit, fruit preserves, and granola. Try this combo made with peaches! Top with store-bought granola (look for a brand with low added sugar) or make this quick and easy Fruit-Sweetened Granola. You can make several jars ahead of time for a quick grab-and-go breakfast. Add the granola just before eating to keep it crunchy.

    This recipes comes from The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN.

     

     


    8 min prep time


    2servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together the yogurt, fruit spread, and vanilla.

    2. In each of two jars, layer the peaches, yogurt mixture, and granola. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    No Cook
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      450mg
      10%

    Ingredients

    Plain Nonfat Greek yogurt
    1 1/3 cup

    fruit-sweetened peach or apricot jam
    1 1/2 tbsp

    vanilla extract
    1/4 tsp

    fresh or frozen peaches
    1 cup

    low-fat granola
    1/3 cup

  • 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

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

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


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)