The Super Diabetes Site

Tag: salads

  • Radish & Watermelon Arugula Salad

    Radish & Watermelon Arugula Salad

    How to Make Radish & Watermelon Arugula Salad

    Impress your guests with this diabetes-friendly Radish and Watermelon Arugula Salad. This great summer salad showcases sweet watermelon with peppery radishes, crunchy onions, and a tangy dressing.


    10 min prep time


    6servings


    2 cups arugula, 1 cup watermelon radish mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vinegar, salt, pepper, olive oil, and mint.

    2. In a large bowl, combine the watermelon, onion, radishes, and feta cheese.

    3. Add dressing and stir gently to combine. Serve on a bed of baby arugula. 

    Veggie Rich
    French
    Salads
    Vegetarian
    Sides
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups arugula, 1 cup watermelon radish mixture


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      237mg
      5%

    Ingredients

    red wine vinegar
    2 tbsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/8 tsp

    olive oil
    1/4 cup

    fresh mint (leaves torn)
    2 tbsp

    seedless watermelon (diced, about 3 ½–4 cups)
    1 small

    Vidalia onion (diced)
    1/2 small

    radish (stems cut away and thinly sliced)
    1 bunch

    reduced-fat feta cheese
    2 oz

    baby arugula
    5 oz

  • Summer Chicken Salad

    Summer Chicken Salad

    How to Make Summer Chicken Salad

    This summer chicken salad is a classic dish with a sweet twist. Crunchy walnuts and celery mixed with vitamin C-rich strawberries and mandarin oranges are combined in a delicious dressing sweetened with zero-calorie Splenda® Granulated Sweetener. “Yum” is surely what comes to mind! Serve on your choice of bread or in lettuce cups for a lower carb option.


    4 hr, 15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine and toss the chicken salad ingredients.

    2. In a small bowl, combine all dressing ingredients and mix well.

    3. Pour the dressing over the chicken mixture and stir to combine. Cover and refrigerate until chilled, about 4 hours.

    Low Sodium
    Salads
    Sandwiches
    No Cook
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      20g

    • Potassium
      330mg
      7%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/2 tsp

    Splenda® Granulated Sweetener
    4 tsp

    poppy seed
    2 tsp

    rice vinegar
    2 tsp

    light mayonnaise
    1/2 cup

    canned, no sugar added mandarin oranges (drained and chopped)
    11 oz

    fresh strawberries (chopped)
    1 cup

    green onion (scallion) (chopped)
    1/4 cup

    celery (diced)
    1/3 cup

    walnuts (chopped)
    1/2 cup

    cooked chicken breasts (chopped)
    2 1/2 cup

  • Cranberry Almond Spinach Salad

    Cranberry Almond Spinach Salad

    How to Make Cranberry Almond Spinach Salad

    Fresh spinach topped with red onion, chewy dried cranberries, and crunchy toasted almonds, all tossed in a sweet and tangy dressing—doesn’t that sound delicious? Plus, this cranberry almond spinach salad comes together in minutes! The dressing gets its sweetness from Splenda® Monk Fruit Sweetener, which contains zero calories and zero added sugars. Add a protein like grilled chicken to make an entrée salad or enjoy as a side salad.


    10 min prep time


    6servings


    3 oz.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big bowl, add fresh spinach. Drizzle dressing mixture onto spinach and toss. Sprinkle with toasted almonds and serve!

    2. In a saucepan, add all ingredients for dressing. Stir together and cook until warm and sweetener is dissolved. Remove from heat. Stir in sliced red onion and cranberries. Let cool slightly.

    Veggie Rich
    Salad Dressings & Condiments
    Salads
    Sides
    No Cook
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz.


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      2g

    • Potassium
      320mg
      7%

    Ingredients

    extra virgin olive oil (for the dressing)
    3 tbsp

    white wine vinegar (for the dressing)
    3 tbsp

    Splenda® Monk Fruit Granulated Sweetener (for the dressing)
    1/4 cup

    dried minced onion (for the dressing)
    1 tsp

    poppy seed (for the dressing)
    1 tsp

    sesame seeds (for the dressing)
    2 tsp

    red onion (sliced, for the salad)
    1/2 small

    dried reduced-sugar cranberries (for the salad)
    1/4 cup

    spinach (for the salad)
    10 oz

    sliced toasted almonds (for the salad)
    1/4 cup

  • Parsley Lemon Chickpea Salad

    Parsley Lemon Chickpea Salad

    How to Make Parsley Lemon Chickpea Salad

    With plant-based protein from chickpeas, this recipe makes a delicious side or serve it for lunch! If you are a fan of Mediterranean dishes, try it paired with baked falafel for a delicious meal the whole family will love.  


    15 prep time


    0 cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the drained onions and stir again to combine. Taste and adjust with more lemon, salt, or pepper, if necessary.

    2. In a medium bowl, combine the chickpeas, olive oil, lemon zest and juice, parsley, and pepper. Stir to combine.

    3. Place the diced onion in a bowl of cold water for 10 minutes, then drain.

    Mediterranean
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
    Appetizers
    Budget Friendly
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      166mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    flat leaf parsley (finely chopped)
    1 cup

    lemon (zest and juice from lemon)
    1 whole

    olive oil
    1/4 cup

    15-oz canned chickpeas (drained and rinsed)
    2 can

    red onion (finely diced)
    1/2 med

  • Broccoli and Mandarin Orange Salad

    Broccoli and Mandarin Orange Salad

    How to Make Broccoli and Mandarin Orange Salad

    Crunchy, sweet, and tangy, this refreshing broccoli and mandarin orange salad can satisfy multiple food cravings at once. This diabetes-friendly recipe makes a great side dish to dinner or a fresh lunch.
     
    Try pairing this dish with slow-roasted citrus cod for a heart-healthy meal.


    5 min prep time


    6servings


    ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the grapefruit juice, shallot, olive oil, vinegar, honey, salt, and pepper.

    2. Add broccoli and mandarin oranges, stir gently so as to not break up the oranges. Sprinkle with pecans.

    Veggie Rich
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Holidays & Entertaining
    Appetizers
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      ¾ cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

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

        4%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    grapefruit (juiced)
    1/2 med

    shallots (small diced)
    1 small

    olive oil
    1/4 cup

    champagne vinegar
    1 tbsp

    honey
    2 tsp

    salt
    1/4 tsp

    Pepper
    1/8 tsp

    broccoli (chopped into small florets)
    4 cup

    Canned, No Sugar Added Mandarin Oranges (drained)
    15 oz

    Toasted Pecans (chopped)
    1/4 cup

  • Creamy Chicken & Broccoli Basil Pesto Salad

    Creamy Chicken & Broccoli Basil Pesto Salad

    How to Make Creamy Chicken & Broccoli Basil Pesto Salad

    Enjoy a fresh take on chicken salad without breaking the bank. This diabetes-friendly dish is budget-friendly and a great option for lunch or a light dinner. Try pairing it with whole grain crackers to add some crunch to your meal.


    15 min prep time


    4servings


    ¾ cup chicken salad & 2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice the lemon into a small bowl with the shallot. Let sit for about 10 minutes.

    2. Combine the chicken and broccoli in a medium bowl.

    3. Add the pesto, mayo, salt, and pepper to the bowl with the shallot and lemon juice. Whisk to combine and pour into the bowl with the chicken and broccoli. 

    4. Serve the chicken salad over mixed greens and cherry tomatoes. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Comfort Food
    American
    Salads
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ¾ cup chicken salad & 2 cups greens


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      616mg
      13%

    Ingredients

    Juice of small lemon
    1 whole

    shallots (minced)
    1/2 med

    cooked chicken (chopped)
    2 cup

    broccoli (chopped)
    2 cup

    pesto sauce
    2 tbsp

    reduced fat olive oil mayonnaise
    1/4 cup

    mixed greens
    8 cup

    salt
    1/4 tsp

    cherry tomatoes (halved)
    1 cup

  • Spinach Salad with Goat Cheese & Beets

    Spinach Salad with Goat Cheese & Beets

    How to Make Spinach Salad with Goat Cheese & Beets

    This classic spinach salad with goat cheese and beets is colorful, flavorful, and full of nutrients. Spinach is the star of the show, a vitamin-packed vegetable that is a great addition to any diabetes-friendly diet. The honey and Dijon mustard dressing adds a touch of sweetness and takes these flavors to the next level.

    Wanting to add more spinach to your diet? Try out these recipes!
    • Easy Spinach Ricotta Enchiladas
    • Spinach Artichoke Stuffed Portobellos


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Scrub the beets and trim and discard the tops. Place in a saucepan or pot and cover with water. Bring to a boil, then reduce heat and simmer until fork-tender, 30–45 minutes.

    2. Remove from water and let cool, then peel and slice into wedges.

    3. In a large bowl, whisk together the water, honey, and Dijon mustard. Add spinach and toss to coat.

    4. Add beets, goat cheese, and pine nuts. Toss again gently.

    French
    Salads
    Vegetarian
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      5g

    Ingredients

    beets (tops trimmed)
    1 lbs

    mayonnaise made with olive oil
    1/3 cup

    water
    3 tbsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    baby spinach
    10 oz

    goat cheese (crumbled)
    2 oz

    pine nuts
    1/4 cup

  • Broccoli and Apple Salad

    Broccoli and Apple Salad

    How to Make Broccoli and Apple Salad

    This kidney-friendly recipe is a kid favorite. Dice, chop, and stir—that’s all you need to create broccoli and apple salad. This healthy recipe is low in sodium and high in flavor. Caution: this recipe contains walnuts.


    10 min prep time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the remaining ingredients and coat with the yogurt mixture. Refrigerate to chill and let the flavors combine. Stir immediately before serving.

    2. Trim and cut broccoli florets into small bite size pieces. Dice unpeeled apples into small bite size pieces. Chop the fresh parsley.

    3. In a large bowl whisk together the yogurt, mayonnaise, honey, vinegar, and parsley.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Kid Friendly
    Salads
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      9mg

      3%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        2g

        4%

    • Protein
      4g

    • Potassium
      210mg
      4%

    Ingredients

    Plain Nonfat Greek yogurt
    3/4 cup

    mayonnaise
    1/4 cup

    honey
    1 tbsp

    Apple Cider Vinegar
    2 tbsp

    broccoli (fresh florets)
    4 cup

    apple
    1 med

    red onion (sliced)
    1/2 cup

    dried cranberries (unsweetened)
    1/2 cup

    walnuts (chopped)
    1/4 cup

  • Ensalada de zanahoria y col

    Ensalada de zanahoria y col

    How to Make Ensalada de zanahoria y col

    Al igual que ocurre con otras hortalizas crucíferas (el brócoli y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcla todos los ingredientes y revuelve bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Recetas en español
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      0g

    Ingredients

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

    azúcar
    1/2 cdta

    pimienta negra
    1/2 cdta

    sal
    1/4 cdta

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    zanahoria (rallada)
    1

    col (repollo) picado en tiras
    2 tazas

  • Tomato Caprese Salad

    Tomato Caprese Salad

    How to Make Tomato Caprese Salad


    15 min prep time


    30 min cook time


    4servings


    6 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Thinly slice tomatoes.
    2. On four small plates, layer the salad by placing tomato, basil, and fresh mozzarella in an alternating pattern.
    3. Drizzle with olive oil and season with salt and pepper.
    4. Drizzle 1 tsp premade balsamic glaze on the tomatoes.
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      6 oz


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      320mg
      7%

    Ingredients

    beefsteak tomatoes (or heirloom tomatoes)
    3

    fresh basil (leaves, handful)
    1

    fresh mozzarella (sliced)
    5 oz

    Extra Virgin Olive Oil
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp