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  • 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

  • Crunchy Coleslaw Turkey Sandwich

    Crunchy Coleslaw Turkey Sandwich

    How to Make Crunchy Coleslaw Turkey Sandwich

    This super simple sandwich packs a lot of flavor from coleslaw and salsa. It’s perfect for a light lunch! Use leftover Thanksgiving turkey for a lighter take on the traditional leftover turkey sandwich.


    10 min prep time


    2servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half of the turkey on each of two slices of bread. Spoon coleslaw on top of turkey, then top each sandwich with the remaining bread slices. Serve with extra coleslaw on the side.
    2. Toss drained coleslaw with salsa and add black pepper to taste.
    3. Drain coleslaw in a colander.
    Fiber Focused
    Kid Friendly
    Sandwiches
    Quick & Easy
    Budget Friendly
    Cooking for 1 or 2
    Lunch
    No Cook
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    Nutrition facts

    2 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      40g

    Ingredients

    whole wheat bread
    4 slices

    black pepper
    to taste

    no-sugar-added salsa
    2 tbsp

    Prepared or deli coleslaw
    1/2 cup

    turkey breast (sliced)
    1/2 lbs

  • Peppermint Chocolate “Nice Cream”

    Peppermint Chocolate “Nice Cream”

    How to Make Peppermint Chocolate “Nice Cream”

    There’s no dairy in this “nice cream”! Bananas provide its delectable creaminess and sweetness. Next time you have overripe bananas on the counter, don’t throw them out—peel and cut them into “coins,” lay the coins out on a baking sheet and freeze until frozen solid, then store them in a freezer-safe container. 

    As you’re puréeing the nice cream, it starts out looking crumbly—and you might not think it’s going to work. Just be patient. It’ll all of a sudden become velvety smooth. Cacoa nibs add a nice chocolatey crunch to this vegan treat with no added sugar.

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

     


    10 min prep time


    3servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the frozen banana coins, cocoa powder, and extracts to a food processor. Cover and pulse 10 times to chop the bananas.
    2. Process the banana mixture on high speed until creamy, about 2½ minutes. Every 30 seconds, stop and scrape down the inside of the food processor.
    3. Add the cacao nibs and pulse 3 times to combine.
    4. Enjoy immediately, soft-serve style. Or freeze until solid; at serving time, set it out for 15 minutes, scoop, and serve.
    Fiber Focused
    Kid Friendly
    Comfort Food
    Vegetarian
    Vegan
    Quick & Easy
    No Cook
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    fully ripened bananas (sliced into coins and frozen)
    2 med

    unsweetened cocoa powder
    3 tbsp

    vanilla extract
    1/2 tsp

    peppermint extract
    1/4 tsp

    cacao nibs
    1 tbsp

  • Sicilian Olive Salad

    Sicilian Olive Salad

    How to Make Sicilian Olive Salad

    This cracked olive medley is a family favorite that is popular both in Calabria and Sicily. Sicilian Castelvetrano olives are becoming readily available in major supermarkets now, and if you have access to those, they are a great choice for this salad. Many Italian-American delis sell “Sicilian Colossal” olives, which also work well. You can toss a few tablespoons of this mixture into hot pasta in the winter, or chilled rice or quinoa in warner weather. It’s also a great way to dress up ordinary vegetables, seafood, and meat.
     

    This recipe comes from The Mediterranean Diabetes Cookbook. 

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olives on a cutting board. Cover with a clean kitchen towel and smash them lightly with a meat hammer or the back of a skillet. (The objective is to slightly crush the olives.)
    2. Place olives in a bowl and stir together with remaining ingredients.
    3. Marinate salad for an hour at room temperature, or cover and chill in refrigerator for at least 1 day and up to 3 days. Bring salad to room temperature before serving.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Mediterranean
    Italian
    Snacks
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    large green olives (rinsed well, drained, and rubbed dry)
    1/2 lbs

    celery (diced)
    5 stalks

    carrots (peeled and diced)
    2

    small red onion (diced)
    1

    garlic
    3 clove

    dried oregano
    2 tsp

    black pepper
    1/2 tsp

    crushed red pepper flakes
    1/8 tsp

    extra-virgin olive oil
    1/4 cup

  • 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

  • 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

  • Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    How to Make Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

     

    I “discovered” this delicious slaw while volunteering at a Washington, D.C., elementary school where the children stated that their favorite food was the “ABC salad,” which they made from ingredients in the school garden! It was so inspiring to see the children devour the vegetables with such pleasure that I became a fan, too! I even began including it in my “Culinary Medicine Made Easy” cooking classes and on as many menus as possible.

    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.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place shredded beets, carrots, and apple in mixing bowl and mix to combine. Add walnuts and green herb(s) on top of mixture and set bowl aside.
    2. In a small bowl, whisk together blood orange juice and salt until salt is dissolved. Add 3–4 grinds of pepper, then whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.
    Veggie Rich
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    medium fresh beet (peeled and shredded)
    1

    medium carrots (peeled and shredded)
    2

    large Granny Smith apple (peeled and shredded)
    1

    chopped walnuts
    1/4 cup

    chopped fresh parsley, dill, of combination
    3 tbsp

    Juice of 1 blood orange
    1

    salt
    1/4 tsp

    black pepper
    to taste

    olive oil
    2 tbsp

  • Orange, Asparagus, and Avocado Salad

    Orange, Asparagus, and Avocado Salad

    How to Make Orange, Asparagus, and Avocado Salad

     


    This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.

    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


    10 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
    2. Divide lettuce evenly among six salad bowls or plates.
    3. Combine orange, tomato, and avocado in a medium bowl.
    4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
    5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
    Low Carb
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    No Cook
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh asparagus (trimmed)
    1 bunch

    romaine lettuce (cut into bite-size pieces)
    4 oz

    large orange (peeled and cut into segments)
    1

    large tomato (cut into 12 equal pieces)
    1

    avocado (pitted, peeled, and diced)
    1

    olive oil
    2 tbsp

    red wine vinegar
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • 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