The Super Diabetes Site

Tag: sides

  • Quinoa, Arugula, and Apricot Salad

    Quinoa, Arugula, and Apricot Salad

    How to Make Quinoa, Arugula, and Apricot Salad

    Pair this flavorful salad with a simple protein like roasted salmon or grilled chicken for a complete meal. 


    10 min prep time


    4servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, toss together the quinoa, apricots, onion, pine nuts, feta cheese, and lemon juice.

    2. Place 1 cup of the arugula in a salad bowl and drizzle with ½ tsp of the olive oil. Toss lightly to coat, then top with ¼ of the quinoa mixture (about 1/3 cup) and season with pepper to taste.

    3. Repeat for the remaining three salads.

    Low Sodium
    Veggie Rich
    Salads
    Vegetarian
    Sides
    Foodie
    Dessert
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      5g

    • Potassium
      360mg
      8%

    Ingredients

    warm, cooked quinoa
    1 cup

    dried apricots (chopped)
    8 whole

    diced onion
    1/4 cup

    toasted pine nuts
    2 tbsp

    feta cheese
    3 tbsp

    lemon (juiced)
    1/2 whole

    arugula
    4 cup

    olive oil (divided)
    2 tsp

    black pepper
    to taste

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Red Pepper Quinoa

    Red Pepper Quinoa

    How to Make Red Pepper Quinoa

    Enjoy this grain and bean salad that is perfect with simple protein entrees at dinnertime and even better for lunch the next day.


    10 min prep time


    20 min cook time


    5servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa in water according to package instructions, omitting any added salt.

    2. While the quinoa is cooking, saute onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saute until kale is wilted, about 5 more minutes.

    3. Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.

    Low Sodium
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      360mg
      8%

    Ingredients

    tricolor quinoa
    1/2 cup

    water
    1 cup

    chopped onion
    1/4 cup

    garlic (minced)
    2 clove

    red bell pepper (chopped)
    1 whole

    olive oil
    2 tsp

    kale
    2 cup

    cannellini beans (drained and rinsed)
    1/3 cup

    walnuts
    1/3 cup

    white cooking wine or lemon juice
    1 tbsp

    balsamic vinegar
    1 tbsp

  • Roasted Brussels Sprouts and Butternut Squash

    Roasted Brussels Sprouts and Butternut Squash

    How to Make Roasted Brussels Sprouts and Butternut Squash

    Roasting veggies brings out their sweetness as they develop a caramelized coating. Try roasting any of your favorite vegetables and experiment with different herbs for variety. To save time when cooking with butternut squash, buy prepackaged squash and cut down larger chunks.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    10 min prep time


    25 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F.
    2. Slice Brussels sprouts in half. Cut larger pieces of squash into 1-inch cubes.
    3. Place sprouts and squash in a large bowl and drizzle with olive oil. Stir in thyme, and toss to coat.
    4. Spread the sprouts and squash in a single layer in a baking pan and bake for 25 minutes, until the veggies are tender and beginning to brown.
    Veggie Rich
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Lunch
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh Brussels sprouts
    12 oz

    butternut squash (about 3 1/2 cups)
    20 oz

    olive oil
    1 tbsp

    dried thyme
    2 tsp

  • Garbanzo Bean and Arugula Salad

    Garbanzo Bean and Arugula Salad

    How to Make Garbanzo Bean and Arugula Salad

    This recipe is a simple and delicious combination of peppery arugula and sweet sundried tomatoes.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 

     


    15 min prep time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine garbanzo beans, drained tomatoes, and garlic in a salad bowl.
    2. Mix in arugula. Let sit for 10 minutes to slightly wilt the arugula leaves before serving.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Dinner
    Foodie
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      7g

    • Potassium
      400mg
      9%

    Ingredients

    fresh arugula
    2 cup

    garlic (minced)
    1 clove

    sundried tomatoes packed in olive oil and italian herbs (drained)
    1/4 cup

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15.5 oz) can

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Roasted Rainbow Carrots

    Roasted Rainbow Carrots

    How to Make Roasted Rainbow Carrots

    Rainbow carrots are purple, yellow, white, and orange and can be found at many grocery stores. If you can’t find rainbow carrots, regular orange carrots can be substituted. Roasting these carrots makes them a great finger food for kids!


    10 min prep time


    30 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Spray a baking sheet with cooking spray.

    2. Peel and cut the carrots into equal-size rounds and wedges, each about 1/2 inch in size.

    3. Place the carrots on the baking sheet. Drizzle the olive oil over the carrots and mix well. Sprinkle with pepper.

    4. Bake for 30 minutes, until soft and crinkly. Remove to a bowl or platter and serve.

    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      430mg
      9%

    Ingredients

    nonstick cooking spray
    1

    rainbow carrots
    2 lbs

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Turkey & Barley Soup

    Turkey & Barley Soup

    How to Make Turkey & Barley Soup

    This soup is a great way to use up leftover Thanskgiving turkey, or you could use cooked chicken or other cooked protein. It’s quick an easy to make, and makes enough to feed a crowd (or have plenty of leftovers for meal prepping)! Barley provides a nutty flavor and chewy texture, but you could use another grain like brown rice or quinoa.


    15 min prep time


    25 min cook time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a soup pot over medium-high heat.
    2. Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
    3. Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
    4. Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
    Comfort Food
    Appetizers
    Main Dish
    Sides
    Soup
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      45mg

      15%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    1 tbsp

    medium onion (peeled and diced)
    1

    medium carrots (diced (about 1 1/2 cups))
    2

    stalks celery (diced)
    2

    sliced mushrooms
    8 oz

    quick cooking barley
    1/2 cup

    fat-free low-sodium chicken broth
    4 cups

    water
    2 cups

    cooked turket breast (shredded or diced)
    2 cups (about 10 oz)

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

  • One-Bite Spaghetti Squash Cups

    One-Bite Spaghetti Squash Cups

    How to Make One-Bite Spaghetti Squash Cups

    Since this recipe only uses half of the cooked spaghetti squash, use the other half for another tasty recipe. An easy idea is to scrape out the squash and sauté it with a little pesto sauce. This makes for a two-ingredient side dish that’s packed with flavor!


    15 min prep time


    50 mintues cook time


    12servings


    2

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water; place squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half, lengthwise. Remove and discard seeds with a spoon. With a fork, scrape the inside of one half, shredding it into noodle-like strands. Place shredded squash in a large bowl. Reserve remaining half for later use.

    2. Meanwhile, in a small skillet over medium-low heat, heat oil until hot. Cook onion and garlic 3 to 4 minutes or until softened, stirring occasionally; add to squash.

    3. Add cream cheese to squash mixture and mix until thoroughly combined. Stir in egg, poultry seasoning, and pepper.

    4. Preheat oven to 400 degrees F. Coat 1 (24-cup) mini muffin tin with cooking spray. Spoon equal amounts of squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top of each. Bake 25 to 30 minutes or until lightly browned. Let cool slightly, then remove from muffin tin and serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      2


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      70mg
      1%

    Ingredients

    spaghetti squash
    3 lbs

    olive oil
    2 tbsp

    finely chopped onion
    1/2 cup

    garlic (minced)
    2 clove

    cream cheese (cut into 1/2-inch chunks, softened)
    1/2 (8-ounce) package

    eggs
    1 whole

    poultry seasoning
    1/2 tsp

    black pepper
    1/8 tsp

    dried cranberries (for garnish)
    1/2 cup

  • Zucchini With Corn and Peppers

    Zucchini With Corn and Peppers

    How to Make Zucchini With Corn and Peppers

    This recipe featured in:

     


    25 min prep time


    12 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic and red and jalapeño peppers and sauté for 2 minutes.
    2. Add the zucchini and sauté for 3 to 4 minutes. Add the corn to the skillet and sauté for 2 to 4 minutes. Season with the salt and black pepper.
    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      295mg
      6%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    ears corn (husked, silks removed, kernels sliced off cob (1 1/2 cups kernels))
    2 whole

    zucchini (thinly sliced)
    4

    jalapeño pepper (seeded and minced)
    1/2

    red bell pepper (cored, seeded, and diced)
    1

    garlic (minced)
    2 clove

    onion(s) (chopped)
    1

    olive oil
    1 1/2 tbsp