The Super Diabetes Site

Tag: quick & easy

  • Greek Bean Salad

    Greek Bean Salad

    How to Make Greek Bean Salad

    Beans are one of the healthiest carbohydrate sources. They are full of fiber and other nutrients. If you need to eat a gluten-free diet, beans can be a staple in your meal plan.


    15 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.
    2. In a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper. Pour the dressing over the salad ingredients and mix to coat. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Lunch
    No Cook
    Salads
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      220mg
      5%

    Ingredients

    cannellini beans (rinsed and drained)
    1 (15.5-oz) can

    grape tomatoes (cut in half)
    1 cup

    diced red onion
    1/4 cup

    diced green bell pepper
    1/4 cup

    crumbled reduced-fat feta cheese
    1/4 cup

    Kalamata olives (pitted and chopped)
    6

    red wine vinegar
    1/4 cup

    olive oil
    1/4 cup

    dried oregano
    1/2 tsp

    black pepper
    1/4 tsp

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • Grape Tomato Succotash

    Grape Tomato Succotash

    How to Make Grape Tomato Succotash

    Succotash is usually associated with summertime cuisine, when corn is in season. But this recipe is designed to be enjoyed anytime you’re able to pick up a pint of grape tomatoes. Since you can use frozen lima beans and corn here, you can savor this veggie dish often. It’s as colorful as it is flavorful.


    4servings


    1 rounded cup each

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the onion, lima beans, corn, and jalapeño, and sauté until the vegetables are heated through, about 3 minutes. Add the sunflower milk beverage and salt, and sauté until the vegetables are tender and liquid is fully reduced, about 6 minutes. Add the tomatoes and vinegar, and sauté until the tomatoes are heated through, about 1 minute. Stir in the cilantro. Adjust seasoning.
    2. Transfer to a serving bowl or individual bowls, garnish with additional cilantro, if desired, and serve.
    Veggie Rich
    Lunch
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 rounded cup each


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      670mg
      14%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    medium red onion (diced)
    1

    thawed frozen lima beans (or 2 cups shelled fresh lima beans)
    10 oz

    sweet corn (fresh (from 2 medium ears) or thawed frozen yellow)
    1 cup

    small jalapeño pepper, with seeds (thinly sliced crosswise)
    1/2

    sunflower milk beverage or almond milk (plain unsweetened)
    3/4 cup

    salt
    1/2 tsp

    grape tomatoes (quartered lengthwise)
    1 pints

    Apple Cider Vinegar
    1 tbsp

    cilantro (finely chopped fresh)
    3 tbsp

  • Gluten-Free Quinoa Chocolate Chip Cookies

    Gluten-Free Quinoa Chocolate Chip Cookies

    How to Make Gluten-Free Quinoa Chocolate Chip Cookies

    You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy! The texture is a little denser than a traditional cookie, but you can eat these cookies without the guilt!


    10 min prep time


    30servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
    2. In a large bowl, whisk together margarine, vanilla, egg and Splenda. Mix until well blended.
    3. Add oats, quinoa and baking mix to mixture and stir well. Fold in chocolate chips.
    4. Drop by Tbsp. onto baking sheet. Bake for 15 minutes.
    5. Cool on wire rack and store in airtight container when cool.
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    30 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    Smart Balance margarine (softened)
    3 tbsp

    vanilla extract
    1 tsp

    eggs
    1

    low calorie sugar substitute
    1/4 cup

    old-fashioned rolled oats (gluten-free)
    1 cup

    cooked quinoa (cooled)
    2 cup

    baking mix ((such as Pamela’s), gluten-free)
    1/2 cup

    mini-chocolate chips
    1/4 cup

  • Gluten-Free Chocolate Banana Muffins

    Gluten-Free Chocolate Banana Muffins

    How to Make Gluten-Free Chocolate Banana Muffins

    Try to use a gluten-free baking mix that lists brown rice flour as the first ingredient to increase your whole-grain intake. You can substitute gluten-free oats for quinoa flakes if needed here as well.


    20 min prep time


    14servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line muffin tins with muffin papers and spray the papers with cooking spray.
    2. In a large bowl, mix together the oil, sugar, and vanilla. Add the bananas and eggs one at a time. Mix well.
    3. Stir in the baking mix, quinoa flakes, cocoa powder, and water
    4. Spoon the batter into 14 muffin cups. Top each muffin with mini chocolate chips (distribute evenly over all muffins.)
    5. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
    6. Remove from the oven and let the muffins cool in the pan for 10 minutes. Remove the muffins from the pan and cool completely on a wire rack.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      25mg

      8%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      3g

    • Potassium
      175mg
      4%

    Ingredients

    canola oil
    1/4 cup

    sugar
    1/2 cup

    vanilla extract
    1 tsp

    medium ripe bananas (mashed)
    2

    eggs
    2

    all-purpose Gluten-Free Baking Mix ((such as King Arthur Baking Mix))
    1 cup

    quinoa flakes
    1/2 cup

    cocoa powder
    1/2 cup

    water
    1 tbsp

    mini chocolate chips
    2 tbsp

  • Gluten-Free Parmesan Biscuits

    Gluten-Free Parmesan Biscuits

    How to Make Gluten-Free Parmesan Biscuits

    These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. They go great with a nice bowl of healthy soup.


    10 min prep time


    12 min cook time


    12servings


    1 biscuit

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. In a medium bowl, mix together baking mix and margarine. Use a fork and hands to mix into course crumbs.

    3. Add milk to mixture and stir with a fork. Add Parmesan cheese and incorporate into mixture.

    4. Drop about 1 Tbsp. at a time of dough mixture on baking sheet for each biscuit. Bake for 12 minutes or until golden brown on top.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 biscuit


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      12mg
      <1%

    Ingredients

    baking mix (gluten-free, such as Pamela’s)
    1 cup

    margarine (trans-fat-free)
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    skim milk
    1/3 cup

  • Gluten-Free Chocolate Mug Cake

    Gluten-Free Chocolate Mug Cake

    How to Make Gluten-Free Chocolate Mug Cake

    This quick, easy, and chocolate-y dessert is not only gluten-free, but it’s packed with healthy fiber that can help keep blood glucose levels on track. The addition of fruit boosts the nutrition profile even further, making this a great diabetes-friendly dessert option. Best of all, this chocolate mug cake with fruit is portion-controlled! By making just one serving at a time, you make it much easier to prevent over-indulging.

    Chef’s Tip: No raspberries? No problem! Substitute strawberries or another seasonal fruit


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mug, mix together flour, oats, cocoa powder, baking powder, salt and Truvia. Add in milk, oil, water and vanilla. Stir to mix well.
    2. Microwave for 1 minute to 1 minute 30 seconds. Serve with fresh raspberries.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    gluten-free flour
    1 tbsp

    old-fashioned rolled oats (gluten-free)
    1 tbsp

    unsweetened cocoa powder
    1 tbsp

    baking powder
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    Truvia or other sugar substitute
    4 packet

    skim milk (fat-free)
    2 1/2 tbsp

    olive oil
    1 1/2 tsp

    water
    1 tbsp

    vanilla extract
    1/8 tsp

    raspberries
    1/2 cup

  • Gluten-Free Chicken Salad Wrap

    Gluten-Free Chicken Salad Wrap

    How to Make Gluten-Free Chicken Salad Wrap

    Check ingredients in gluten-free tortillas or wraps and try to find those made with whole-grains.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the chicken, mayonnaise, hummus, celery, pepper, and thyme.
    2. Spread 1/2 cup chicken salad in the middle of 1 wrap. Top with 1 cup field greens. Fold left and right sides of the wrap in until they touch, and roll from the bottom to make a wrap.
    3. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Veggie Rich
    Lunch
    Gluten-Free
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      580mg
      12%

    Ingredients

    cooked chicken breast (shredded)
    2 cup

    light mayonnaise
    1/4 cup

    original hummus
    2 tbsp

    celery (diced)
    3 stalks

    black pepper
    1/8 tsp

    dried thyme
    1/4 tsp

    whole-grain wraps (gluten-free, (such as LaTortilla Factory Gluten-Free Wrap))
    4

    field greens
    4 cup

  • Gluten-Free Banana Bread

    Gluten-Free Banana Bread

    How to Make Gluten-Free Banana Bread

    This Gluten-Free Banana Bread can make a nice Valentine treat and it’s gluten-free! Instead of one large loaf, you could make this in four mini loaf pans for smaller breads that could be wrapped up and given as Valentine gifts.


    15 min prep time


    35 min cook time


    16servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Spray a 8×4-inch loaf pan with cooking spray.
    2. In a large bowl, combine bananas, oil, buttermilk, egg whites, vanilla and Splenda Sugar Blend; mix well.
    3. Add gluten-free baking mix and flaxseed and mix until blended. Pour batter into loaf pan. Bake for 30-35 minutes or until toothpick inserted in center comes out clean.
    Kid Friendly
    Comfort Food
    Quick & Easy
    Dessert
    Holidays & Entertaining
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    16 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    very ripe bananas (mashed)
    4 med

    olive oil
    2 tbsp

    low-fat buttermilk (low-fat)
    1 cup

    egg whites
    2

    vanilla extract
    1 tsp

    sugar substitute
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    2 cup

    ground flax seed
    3 tbsp

  • Garlic Sautéed Spinach and Kale

    Garlic Sautéed Spinach and Kale

    How to Make Garlic Sautéed Spinach and Kale

    Are you tired of the same boring vegetables every night and need a change? Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber, and are low in calories and carbs.


    5 min prep time


    8 min cook time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large pot over medium-high heat. Add the garlic and sauté for 30 seconds.
    2. Add the remaining ingredients to the pot; mix well.
    3. Reduce the heat to low, cover, and cook for 5-7 minutes.
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      615mg
      13%

    Ingredients

    garlic (minced)
    3 clove

    olive oil
    1 1/2 tbsp

    baby spinach
    12 oz

    kale (chopped)
    8 oz

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    Apple Cider Vinegar
    4 tsp