The Super Diabetes Site

Tag: sides

  • Harvest Salad

    Harvest Salad

    How to Make Harvest Salad


    7 min prep time


    2 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the apple cider vinaigrette: Pour the apple cider vinegar into a small jar with lid or bowl; add a generous pinch of salt and shake or whisk to combine. Taste—the acidity of the vinegar should be balanced a bit with sweet; adjust with more salt if needed. Add the Dijon mustard and olive oil, put the lid on the jar and shake vigorously (or whisk it well in the bowl). Taste again and adjust with more olive oil or mustard, to taste. Add the freshly chopped mint right before dressing the salad (otherwise it will turn brown).
    2. Put together the salad: In a large bowl, toss together the greens, radishes, sugar snap peas, half of the pepitas, and half of the pomegranate seeds. Add a few tablespoons of the dressing and toss. You want the greens to be just barely coated with the dressing. Taste and season with freshly ground black pepper as needed. Garnish with the remaining pepitas and pomegranate seeds before serving.
    Vegetarian
    Vegan
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      28mg
      <1%

    Ingredients

    black pepper (freshly ground, to taste)
    1

    pomegranate seeds
    2 tbsp

    pepitas (toasted)
    4 tbsp

    sugar snap peas (cut into 1/2-inch pieces)
    1/2 cup

    radishes (thinly sliced)
    2

    mixed greens (1 bag, mixed baby)
    12 oz

    olive oil (up to 4 tbsp)
    2 tbsp

    fresh mint (leaves, finely chopped plus more for garnish)
    1 1/2 tbsp

    Dijon Mustard
    1 tsp

    Apple Cider Vinegar
    1/4 cup

  • Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    How to Make Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing


    10 min prep time


    15 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the garlic, mayonnaise, vinegar, honey, Dijon, basil, salt, and pepper.

    2. Trim and slice the Brussels sprouts into thin strips; add to the bowl with the dressing.

    3. Roughly chop the artichokes and add to the bowl.

    4. Medium dice the avocado and add to the bowl.

    5. Chop or tear the lettuce into bite-size pieces and add to the bowl; toss to combine the salad.

    6. Serve with a sprinkle of roasted flax seed.

    Veggie Rich
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      444mg
      9%

    Ingredients

    garlic
    2 clove

    mayonnaise (olive oil)
    2 tbsp

    white vinegar
    4 tsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    dried basil
    1 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    fresh Brussels sprouts
    1/2 lbs

    artichoke hearts (1 jar, in brine; quartered, drained, and rinsed)
    6 oz

    avocado
    1/2 large

    romaine lettuce
    1 head

    whole flax seeds (roasted)
    1 tbsp

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      457mg
      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • 5 Ingredient Blueberry Protein Muffins

    5 Ingredient Blueberry Protein Muffins

    How to Make 5 Ingredient Blueberry Protein Muffins

    Don’t be deceived. These 5 Ingredient Blueberry Protein Muffins may be smaller in size, but they sure are delicious! This recipe can help fit more protein into your diet by combining fresh, sweet-tart blueberries with the warm flavors of almond butter and vanilla Greek nonfat yogurt. Better yet, this recipe contains just five ingredients meaning it’s oh-so-easy to make—and take on the go.
     


    10 min prep time


    20 min cook time


    6servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375˚F. Spray 6 muffin cups with cooking spray. In large bowl, stir together banana, quinoa, nonfat yogurt and almond butter until blended. Fold in blueberries.

    2. Spoon batter into prepared muffin cups. Bake for 20 to 25 minutes or until golden brown and set in center. Let cool completely.

    Sides
    Foodie
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      227mg
      5%

    Ingredients

    banana(s)
    1

    quinoa (cooked)
    1 cup

    Greek vanilla yogurt (nonfat)
    1/4 cup

    almond butter
    1/4 cup

    blueberries (fresh)
    1 cup

  • Blueberry Almond Chicken Salad Lettuce Wraps

    Blueberry Almond Chicken Salad Lettuce Wraps

    How to Make Blueberry Almond Chicken Salad Lettuce Wraps

    Liven up that lunch bag and grab a boost of blue. You’ll be so happy you did when you bite into these creamy blueberry almond chicken salad lettuce wraps. Crispy, flavorful goodness that also fits into a diabetes friendly eating plan. Instead of mayonnaise, these wraps are yogurt-based to cut back on calories and fat—and not to mention an excellent source of vitamin A. Crunch away! 
     


    10 min prep time


    20 min cook time


    4servings


    1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, combine yogurt, basil, salt and pepper until blended.
    2. Add chicken, blueberries, celery and scallions and toss until evenly coated.
    3. Arrange lettuce leaves on serving platter and top with chicken mixture, dividing evenly between lettuce leaves.
    4. Top with almonds.
    Low Carb
    Foodie
    Budget Friendly
    Dinner
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      586mg
      12%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    fresh basil (chopped)
    1/4 cup

    salt (kosher)
    1/2 tsp

    black pepper
    1/4 tsp

    cooked chicken (chopped)
    3 cup

    blueberries
    3 cup

    celery (chopped)
    1/2 cup

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

    lettuce leaves
    8

    almonds (sliced and toasted)
    2 tbsp

  • Red Lentil Hummus

    Red Lentil Hummus

    How to Make Red Lentil Hummus

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan combine water and dried red lentils and bring to a boil over medium-high heat.
    2. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes or until lentils have split and become soft. Cool and transfer to a food processor.
    3. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper and process 30 to 60 seconds or until smooth, stopping to scrape down sides as needed.
    4. Transfer to an air-tight container and store in the refrigerator up to 5 days until serving time.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/3 cup

    red lentils (dried)
    1/3 cup

    olive oil
    1 tbsp

    tahini
    1 tbsp

    lemon juice
    1 tbsp

    garlic (minced)
    1/2 tsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Smoked Salmon & Cucumber Bites

    Smoked Salmon & Cucumber Bites

    How to Make Smoked Salmon & Cucumber Bites

    If you love bagel and lox, try this low carb alternative featuring smoked salmon and cream cheese on cucumber slices. These make great appetizers for entertaining, or a snack just for you!


    15 min prep time


    6servings


    4 cucumber bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the ends off of the cucumber. Slice into 24 rounds, about ¼-inch thick
    2. Chop 2 tbsp of the dill and add to a medium bowl. Remove the stems from the rest of the dill and separate into small sprigs. Set the sprigs aside.
    3. In the medium bowl with the chopped dill, add the cream cheese, lemon zest and juice and pepper to the bowl.
    4. Spread about 1 tsp of the cream cheese mixture onto each cucumber slice. Top each one with a piece of salmon and garnish with a dill sprig. Arrange on a platter and enjoy!
    Low Carb
    Sides
    Vegetarian
    Snacks
    No Cook
    Gluten-Free
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      4 cucumber bites


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      5g

    • Potassium
      150mg
      3%

    Ingredients

    cucumber(s)
    1 large

    fresh dill (divided)
    1/4 cup

    light cream cheese
    4 oz

    lemon zest
    1 tsp

    lemon juice
    1 tsp

    black pepper
    1/4 tsp

    cold smoked salmon (cut into 24 pieces)
    4 oz

  • Roasted Asparagus with Parmesan

    Roasted Asparagus with Parmesan

    How to Make Roasted Asparagus with Parmesan

    Asparagus is one of the first green veggies to start popping up in early spring. Here is a simple recipe that lets those spears shine! They’re seasoned with pepper and lemon zest, then finished with fresh lemon juice and a dusting of parmesan


    5 min prep time


    15 min cook time


    6servings


    1/2 cup (5-6 spears)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
    2. In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
    3. Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender. Remove from the oven, then sprinkle with cheese and lemon juice.
    Low Carb
    Gluten-Free
    Quick & Easy
    Budget Friendly
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup (5-6 spears)


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    asparagus
    2 lbs

    olive oil
    1 tsp

    black pepper
    1/4 tsp

    zest of 1 lemon
    1

    Parmesan cheese (grated)
    2 tbsp

    lemon juice
    1 tbsp

  • Low-Carb Cauliflower Mashed “Potatoes”

    Low-Carb Cauliflower Mashed “Potatoes”

    How to Make Low-Carb Cauliflower Mashed “Potatoes”

    We’re not going to say that this mashed cauliflower tastes exactly like mashed potatoes, but it’s so good we promise you won’t mind. This dish makes a great low carb addition to a classic “meat and potatoes” meal. We suggest pairing with this Garlic Sesame Pork Tenderloin and Roasted Asparagus with Parmesan.


    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the cauliflower into florets (discard the thick stem). Insert a steamer basket in a large pot and fill the pot with water up until the level of the steamer basket. Add the cauliflower florets. Cover the pot and steam over high heat for 8 minutes or until the cauliflower is softened.
    2. Drain the cauliflower and add it to a large bowl. Use a fork or potato masher to mash the cauliflower. Stir in the butter and cheese while the cauliflower is still hot. Add the salt and pepper and stir until the mixture is mostly smooth and creamy. Serve and top with chives.
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower
    1 large head

    butter
    2 tsp

    grated white cheddar cheese
    1/4 cup

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    chopped fresh chives
    2 tbsp

  • Low-Carb Cauliflower Breadsticks

    Low-Carb Cauliflower Breadsticks

    How to Make Low-Carb Cauliflower Breadsticks

    Enjoy the savory taste of cheesy garlic bread without all the carbs! These “bread” sticks are great on their own paired with a soup or pasta. You could also use this recipe as the base for a low carb pizza or flatbread.


    10 min prep time


    35 min cook time


    12servings


    1 breadstick

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 375 degrees F.

    2. Line a rimmed baking sheet with parchment paper and spray with cooking spray. Pour on the riced cauliflower and spread into an even layer. Bake for 15 minutes. Remove cauliflower from the oven, and turn the temperature up to 450 degrees F.

    3. Line a large bowl with two layers of paper towels or a clean dish towel. Pour in the cooked cauliflower and let it cool.

    4. Add another layer of towels on top of the cooled cauliflower and press down with your hands. Squeeze out as much liquid as you can.

    5. In a large mixing bowl, mix the cauliflower, egg whites, 1/2 cup of cheese, garlic powder, herbs and pepper.

    6. Line your baking sheet with a fresh layer of parchment paper. Spray with cooking spray. Place your cauliflower dough on the prepared baking sheet and press into an even rectangle about 1/4” thick and 7×9” in size. Bake for 20 minutes, then sprinkle the rest of the cheese on top. Broil a couple more minutes until the cheese melts and starts to brown.

    7. Let cool, then cut into 12 breadsticks.

    Low Carb
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      1 breadstick


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      175mg
      4%

    Ingredients

    fresh riced cauliflower
    2 (16-oz) bags

    egg whites
    1/4 cup

    shredded part-skim mozzarella cheese (divided use)
    1 cup

    garlic powder
    1 tsp

    dried oregano
    1 tsp

    dried basil
    1/2 tsp

    dried thyme
    1/2 tsp

    black pepper
    1/4 tsp