The Super Diabetes Site

Tag: quick & easy

  • 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
    pinterestfacebooktwittermail

    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

  • Turkey and Mozzarella Snack Skewers

    Turkey and Mozzarella Snack Skewers

    How to Make Turkey and Mozzarella Snack Skewers

    It’s always more fun to eat food off skewers! This low carb snack stacks protein, dairy, and veggies onto a small skewer or toothpick. Make them a day or two in advance, so you can quickly grab and enjoy when you’re on the go.

    This recipe originally appeared in The Create-Your-Plate Diabetes Cookbook by Toby Amidor, MS, RD, CDN, FAND


    10 min prep time


    4servings


    3 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the turkey into 12 (1-inch) cubes.
    2. Thread each skewer with 1 slice of cucumber, 1 turkey cube,
      1 tomato, and 2 mozzarella pearls.
    3. Place the skewers in a single layer on a large plate. Drizzle
      with the olive oil and balsamic vinegar and sprinkle with the
      salt and black pepper.
    Low Carb
    Snacks
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 skewers


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      230mg
      5%

    Ingredients

    low sodium turkey breast
    4 oz

    small skewers or toothpicks
    12

    English cucumber(s) (cut into 12 half moons)
    1/4

    cherry tomatoes
    12

    fresh mozzarella balls
    24 (about 2 ounces)

    olive oil
    1 tbsp

    balsamic vinegar
    1 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Easy Broccoli and Shrimp Stir-Fry

    Easy Broccoli and Shrimp Stir-Fry

    How to Make Easy Broccoli and Shrimp Stir-Fry

    There’s nothing more satisfying than whipping up a healthy, tasty dinner in less than 30 minutes! This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peans, or cabbage). Serve over brown rice or another whole grain for a complete plate. 

     


    15 min prep time


    10 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.

    2. Heat 2 Tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). 

    3. Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.

    4. Heat the remaining 1 Tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

    5. Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.

    Low Carb
    Seafood
    Asian
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      225mg

      75%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      560mg
      12%

    Ingredients

    low sodium vegetable broth
    1/4 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    1 1/2 tbsp

    Cornstarch
    1 tbsp

    ground ginger
    1 tsp

    sriracha
    1/2 tsp

    brown sugar substitute
    1/2 tsp

    olive oil (divided use)
    3 tbsp

    garlic (minced)
    1 clove

    shrimp (medium size, peeled, deveined, and tails cut off)
    1 1/4 lbs

    broccoli
    3 cup

  • Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    How to Make Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It’s great as is, or you could add some additional flavors: Sprinkle with peanuts for crunch; drizzle with hot sauce for pow; add fresh cilantro for herbal flair.

     


    15 min prep time


    30 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.

    2. Pat or squeeze the tofu of excess liquid, if necessary. Cut the tofu into (3/4-inch) cubes.

    3. In a large bowl, whisk together the ginger, tamari, vinegar, and oil. Add the zucchini and bell pepper pieces to the sauce mixture; toss by hand to coat. 

    4. Arrange the zucchinis and peppers in a single layer on the baking sheet (fill 2/3 of the sheet), letting excess sauce drip back into the bowl. 

    5. Add the tofu to the bowl with the remaining sauce mixture; toss to coat. Arrange the tofu in a single layer on the baking sheet (fill the rest of the sheet). Drizzle tofu with any remaining sauce.

    6. Roast until the tofu and vegetables are browned, about 30 minutes; no stirring needed. Serve.

    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      580mg
      12%

    Ingredients

    red bell pepper (cut into 1-inch strips)
    2 med

    zucchini (cut into 1/2 thick rounds)
    2 med

    toasted sesame oil
    1 1/2 tbsp

    rice vinegar
    1 1/2 tbsp

    lower sodium soy sauce
    2 tbsp plus 2 tsp

    fresh ginger (grated)
    1 tbsp

    extra firm tofu
    1 (14-oz) package

  • BBQ Popcorn

    BBQ Popcorn

    How to Make BBQ Popcorn

    Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It’s also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

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


    5 min prep time


    10 min cook time


    2servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.
    2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.
    3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Vegan
    Snacks
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      100mg
      2%

    Ingredients

    no-sugar-added barbecue sauce or <a href=”https://www.diabetesfoodhub.org/recipes/fruit-sweetened-bbq-sauce.html” target=”_blank”>Fruit-Sweetened BBQ Sauce</a>
    1 tbsp

    smoked paprika
    1/2 tsp

    salt
    1/8 tsp

    avocado oil or sunflower oil
    2 tsp

    popcorn kernels
    1/4 cup

  • 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
    pinterestfacebooktwittermail

    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

  • 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
    pinterestfacebooktwittermail

    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
    pinterestfacebooktwittermail

    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

  • “Love Your Leftovers” BBQ Bowl

    “Love Your Leftovers” BBQ Bowl

    How to Make “Love Your Leftovers” BBQ Bowl

    ​Eating leftovers doesn’t have to mean eating the same meal again! Get creative and repurpose leftovers in an all-in-one bowl. Use whatever leftover grains, vegetables, and protein you have in the fridge and bring it all together with a tangy BBQ sauce. You can use store-bought BBQ sauce (look for a brand with no added sugar!) or try this recipe for a quick and easy Fruit-Sweetened BBQ Sauce.

    This bowl works well with a Texan, Mexican, or Asian vibe. Pre-cooked protein? Try chicken breast, turkey breast, or tofu. Pre-cooked nonstarchy veggies? Try broccoli, zucchini, or bell peppers. Pre-cooked whole grains? Try farro, brown rice, or sorghum. Sauce other than BBQ? Try salsa, Asian peanut sauce, or a little bit of hot sauce. There are endless possibilities!

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

     


    10 min prep time


    1 min cook time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the spinach to a microwave-safe bowl. Arrange the lean protein, veggies, and whole grains on top. Drizzle with the barbecue sauce.
    2. Heat in the microwave on high for 1 minute 15 seconds, or until hot. Adjust seasoning.
    3. Sprinkle with the cilantro and serve with the lime wedge(s).
    Fiber Focused
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        8g

    • Protein
      37g

    • Potassium
      1500mg
      32%

    Ingredients

    fresh baby spinach
    1 1/2 cup

    cooked lean protein such as chicken (cut into bite-size pieces)
    3 oz

    cooked whole grain such as quinoa, rice, or barley
    1/3 cup

    cooked nonstarchy vegetables such as broccoli (cut into bite-sized pieces)
    1 1/2 cup

    no-sugar-added barbecue sauce
    1 1/2 tbsp

    fresh cilantro
    2 tbsp

    lime wedge
    1 or 2

  • Beef Fajitas

    Beef Fajitas

    How to Make Beef Fajitas

    Use leftover steak from this Coffee-Rubbed Steak recipe for a super easy weeknight dinner! Or start with a 1-1/2 pound strip steak, cooked on the grill or stovetop to your desired doneness. 

     


    10 min prep time


    10 min cook time


    4servings


    1 fajita

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell pepper. Sauté for 5 minutes. Add the cooked sliced steak and sauté for 2 to 3 minutes to warm. Sprinkle with salt.

    2. Wrap the tortillas in damp paper towels and microwave on high for 1 minute.

    3. Place each tortilla on a plate. Divide the steak, onions, and peppers among the 4 tortillas. Wrap and serve. These fajitas go well with a green salad.

    Fiber Focused
    Mexican/Southwestern
    One Pot
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 fajita


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        5.8g

        29%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      45g

    • Potassium
      820mg
      17%

    Ingredients

    canola oil
    2 tsp

    onion(s) (sliced)
    2 cup

    bell peppers (sliced)
    2 cup

    lean strip steak (cooked, sliced)
    20 oz

    salt
    1/4 tsp

    whole wheat flour tortillas
    4 (8-inch)