The Super Diabetes Site

Tag: snacks

  • Good Morning Power Parfait

    Good Morning Power Parfait

    How to Make Good Morning Power Parfait

    A great breakfast option, the cinnamon and grape nuts in this recipe set it apart from the ordinary fruit and yogurt parfait.


    5 min prep time


    4servings


    1 parfait, about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Put the cinnamon, banana, and 1 cup of yogurt in a blender and blend until smooth. Divide between 4 wine or parfait glasses.

    2. Top each with ½ cup of sliced strawberries, ¼ cup of the remaining yogurt, and 1 tablespoon of the cereal. Garnish with a sprig of mint if desired.

    Low Sodium
    Kid Friendly
    French
    Comfort Food
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait, about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      437mg
      9%

    Ingredients

    Plain Nonfat Greek yogurt
    2 cup

    ground cinnamon
    1 tsp

    banana(s)
    1 med

    strawberries (sliced)
    2 1/2 cup

    grape-nut-style cereal
    1/4 cup

    fresh mint (for garnish)
    2 sprig

  • California Date and Nut Bars

    California Date and Nut Bars

    How to Make California Date and Nut Bars

    These bars are perfect for a grab-and-go breakfast or snack. Chock full of nutrient-dense ingredients like California Dates, oats, and chia seeds, they are sure to be a crowd pleaser. And better yet, the bars can be individually wrapped, stacked in an airtight container, and placed in the freezer for up to six months. Just remove each bar and allow to thaw at room temperature before eating. 


    15 min prep time


    30 min cook time


    16servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line an 8×8 inch square pan with parchment paper.

    2. In a bowl, add dates, oats, flour, wheat germ, flax, chia, pecans, salt, and cinnamon and mix together well. Be sure to break up the dates and mix throughout.

    3. In a small saucepan over low heat, add peanut butter, oil, and maple syrup. Whisk together until well combined and remove from heat. Whisk in zest and vanilla.

    4. Pour wet ingredients into dry ingredients and stir until everything is evenly coated. Continue to break up dates and mix them throughout.

    5. Spread mixture into the pan evenly, being sure to press it firmly into the sides and corners. 

    6. Bake for 30 minutes until golden at the edges. 

    7. Place the pan on a cooling rack and cool completely before removing the mixture and cutting. To speed cooling, the pan may be placed in the refrigerator.

    8. Remove the bars from the pan using the parchment paper. Place on a cutting board and cut into 16 bars.

    Kid Friendly
    American
    Vegetarian
    Vegan
    Dessert
    Snacks
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    Nutrition facts

    16 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      132mg
      3%

    Ingredients

    California dates (pitted and chopped)
    1 cup

    quick cooking rolled oats
    1 1/4 cup

    whole wheat flour (OR buckwheat flour if gluten free preferred)
    3 tbsp

    wheat germ
    2 tbsp

    ground flax seed
    2 tbsp

    chia seeds
    1 tbsp

    pecans (chopped)
    1/2 cup

    Kosher Salt
    1 tsp

    ground cinnamon
    1/2 tsp

    peanut butter (creamy)
    1/4 cup

    neutral oil (such as vegetable or avocado oil)
    1/4 cup

    maple syrup
    1/4 cup

    orange (zest)
    1 tsp

    vanilla extract
    1/4 tsp

  • Banana Chocolate “Ice Cream”

    Banana Chocolate “Ice Cream”

    How to Make Banana Chocolate “Ice Cream”

    It’s hard to believe, but frozen bananas make a great base for this four-ingredient soft-serve “ice cream” that’s low in saturated fat. Shop for small ramekins or cups to make portion control easy when serving desserts like this one.


    2 hr and 35 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel bananas and slice into 1/4-inch coins. Place in a bowl and freeze for at least 2 hours.

    2. Once bananas are frozen, add the bananas, milk and cocoa powder to blender. Blend until smooth.

    3. Fold in the whipped topping.

    4. Place mixture in a freezer-safe container and freeze for at least 30 minutes.

    5. Scoop into 1/2-cup scoops to serve.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

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

        4%

    • Protein
      1g

    • Potassium
      202mg
      4%

    Ingredients

    medium bananas
    2

    skim milk
    1/3 cup

    cocoa powder
    2 tbsp

    whipped topping (fat-free)
    1 cup

  • Greek Yogurt Chocolate Mousse

    Greek Yogurt Chocolate Mousse

    How to Make Greek Yogurt Chocolate Mousse

    Making dessert for a special occasion? This satisfying dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with the whipped topping. 


    10 min prep time


    6servings


    Heaping 1/3 cup with 1/3 cup raspberries and 1 tbsp whipped topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. If it is still not melted, microwave another 30 seconds and continue to stir, just until the chunks in the chocolate are melted. Do not overcook.

    2. In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the honey, vanilla, and milk, and beat some more, then add the chocolate, a small amount at a time, beating in between additions.

    3. Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Holidays & Entertaining
    Foodie
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup with 1/3 cup raspberries and 1 tbsp whipped topping


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      9g

    • Potassium
      216mg
      5%

    Ingredients

    mini sugar-free dark chocolate bars (chopped)
    6

    Plain Nonfat Greek yogurt (non-fat)
    2 cup

    honey or 4 packets artificial sweetener
    2 tbsp

    vanilla extract
    1 tsp

    skim milk
    1/4 cup

    whipped topping (non-fat)
    6 tbsp

    fresh raspberries
    2 cup

  • Spinach Yogurt Dip

    Spinach Yogurt Dip

    How to Make Spinach Yogurt Dip

    Whip up this dip in no time and bring it to a picnic or party as part of a healthy side or snack.


    10 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor or blender, puree the cottage cheese. Add to a medium bowl.

    2. Add the yogurt, spinach and ranch dressing powder and whisk together. Refrigerate for at least 30 minutes, up to overnight.

    3. Serve with assorted vegetables for dipping.

    Low Sodium
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      44mg
      <1%

    Ingredients

    cottage cheese (low-fat (1% milk fat))
    1 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    frozen spinach (thawed and squeezed dry, chopped)
    1 cup

    ranch-flavored salad dressing powder mix
    1 tbsp

  • California Date Chocolate Truffles

    California Date Chocolate Truffles

    How to Make California Date Chocolate Truffles

    These California Date chocolate truffles are perfect for satisfying your sweet tooth in a healthier way. The dates provide natural sweetness and fiber, while the cocoa powder adds a rich, chocolatey flavor. With no added sugars and heart-healthy fats from the almond butter, they’re a treat that can be enjoyed as part of a balanced diabetes-friendly meal.


    50 min prep time


    8servings


    1 truffle

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the pitted California Dates in warm water for 10 minutes to soften, then drain well. 

      Tip: Microwave for 1 minute to soften the California Dates.

    2. Add the California Dates to a food processor along with the cocoa powder, almond butter, butter, vanilla extract, and sea salt. Blend until the mixture is fully incorporated.

    3. It should look a little crumbly, but moldable if you press it. If you want more texture to hold the balls together, add 1 tsp of nut butter at a time.

    4. Scoop out the mixture into 2-tablespoon servings and roll into balls using your hands. A 2-tablespoon (1-ounce) cookie scoop works well here for uniform sizes.

    5. Optional: Coat the truffles with cocoa powder for a deeper, rich chocolate flavor.

    6. Place the truffles on a plate or in an airtight container and refrigerate for at least 30 minutes to firm up before serving.

    Italian
    French
    American
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 truffle


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      210mg
      4%

    Ingredients

    California Medjool dates (pitted)
    1 cup

    unsweetened cocoa powder
    1/4 cup

    almond butter (or any nut butter)
    2 tbsp

    butter (unsalted)
    2 tbsp

    vanilla extract
    1/2 tsp

    sea salt (optional)
    1/4 tsp

  • Whole Wheat Fresh Gingerbread

    Whole Wheat Fresh Gingerbread

    How to Make Whole Wheat Fresh Gingerbread

    This fresh gingerbread loaf is a wholesome twist on a classic favorite, offering the warm, spicy notes of ginger and molasses, but with the goodness of whole wheat flour. It’s a delightful addition to your holiday spread that the whole family is sure to enjoy! This diabetes-friendly is a great option to bring to a holiday cookie swap or to serve at your holiday meal to celebrate the season.


    10 min prep time


    60 min cook time


    12servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Grease a 9×5-inch loaf pan.

    2. In a large bowl, whisk together the whole wheat flour, brown sugar substitute, baking soda, baking powder, salt, cinnamon, ginger, nutmeg, and cloves.

    3. In another bowl, combine the applesauce, maple syrup, vegetable oil, freshly grated ginger, eggs, and vanilla extract. Mix until well combined.

    4. Gradually add the wet ingredients to the dry ingredients, stirring until just combined. Do not overmix.

    5. Slowly pour in the hot water while gently stirring the batter. The batter will be thin.

    6. Pour the batter into the prepared loaf pan.

    7. Bake in the preheated oven for about 45–50 minutes, or until a toothpick inserted into the center of the bread comes out clean.

    8. Once baked, remove the gingerbread from the oven and allow it to cool in the pan for about 10 minutes. Then, carefully remove it from the pan and transfer it to a wire rack to cool completely.

    Kid Friendly
    Comfort Food
    Holidays & Entertaining
    Dessert
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g
      • Added Sugars
        5g

        10%

    • Protein
      4g

    • Potassium
      106mg
      2%

    Ingredients

    whole wheat flour
    2 cup

    brown sugar substitute
    1/3 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    salt
    1/2 tsp

    ground cinnamon
    1 tsp

    ground ginger
    1 tsp

    ground nutmeg
    1/2 tsp

    ground cloves
    1/4 tsp

    unsweetened applesauce
    1/2 cup

    maple syrup
    1/3 cup

    vegetable oil
    1/4 cup

    fresh ginger (grated)
    2 tbsp

    eggs
    2 large

    vanilla extract
    1 tsp

    water (hot)
    1 cup

  • Apple, Cranberry, and California Dates Oatmeal Bake

    Apple, Cranberry, and California Dates Oatmeal Bake

    How to Make Apple, Cranberry, and California Dates Oatmeal Bake

    This Apple, Cranberry, and Date Oat Bake is a hearty recipe perfect for any time of year. Made with old-fashioned oats, apples, and the natural sweetness of California Dates, this bake delivers a nutrient-rich dish that has no added sugar. This can be breakfast, a side dish, snack, or dessert. Plus, this oat bake is packed with fiber to keep you full and energized.


    10 min prep time


    35 min cook time


    8servings


    1 square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and lightly grease an 8×8 baking dish. 

    2. In a large bowl, combine the oats, California Dates, chopped apples, cranberries, pecans, cinnamon, nutmeg, baking powder, flour, and salt until well incorporated.

    3. Whisk in the eggs, milk, and vanilla extract.

    4. Pour the mixture into the prepared baking dish and spread evenly.

    5. Bake for 35–40 minutes, or until the oatmeal is set and golden brown on top.

    6. Let it cool for a few minutes before serving. Cut into 8 equal squares. 

    7. Refrigerate for up to five days for meal prep.

    Kid Friendly
    American
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 square


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      259mg
      6%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    1 cup

    apple (cored and chopped)
    1 1/2 large

    frozen cranberries
    1/2 cup

    California Dates (pitted and chopped)
    6 medium

    pecans
    1/4 cup

    all-purpose flour
    1 tbsp

    eggs
    2 large

    ground cinnamon
    1 tsp

    ground nutmeg
    1/2 tsp

    vanilla extract
    1 tsp

    baking powder
    1 tsp

    salt
    1/4 tsp

  • Cowboy Caviar

    Cowboy Caviar

    How to Make Cowboy Caviar

    This Cowboy Caviar recipe is vibrant, colorful, and delicious! Black beans, kidney beans, and a medley of yellow and white corn create a hearty base. Halved cherry tomatoes add a burst of juicy sweetness, while red onion offers a sharp counterpoint. Diced bell pepper and a touch of jalapeño bring in a crisp freshness with a hint of heat. To tie it all together, a creamy avocado is added just before serving and the dressing provides a flavorful balance of a sweet balance thanks to Splenda U.S. Grown Stevia. Try this recipe, today!


    10 min prep time


    20 min cook time


    20servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add beans, corn, kidney beans, black eyed peas, tomatoes, onion, pepper, and jalapeño.  Gently toss together.

    2. In another bowl whisk dressing.  Pour over Cowboy Caviar mixture.  Refrigerate until serving.

    3. Just before serving, fold in avocado.  Enjoy!

    Mexican/Southwestern
    Sides
    Snacks
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    Nutrition facts

    20 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    Ingredients

    black beans (15 ounces, drained & rinsed)
    1 can

    corn (7.5 ounces, drained)
    1/2 can

    white corn (7.5 ounces, drained)
    1/2 can

    kidney beans (15 ounces can, drained & rinsed)
    1 can

    cherry tomatoes (halved)
    1 1/2 cup

    red onion (diced)
    1 cup

    bell peppers (diced)
    1 med

    jalapeño pepper (diced)
    1 small

    avocado (diced)
    1 med

    Splenda® Stevia Sweetener (for the dressing)
    2 tbsp

    red wine vinegar (for the dressing)
    1/4 cup

    lime (for the dressing, zest and juice)
    2 med

    ground cumin (for the dressing)
    2 tsp

    chili powder (for the dressing)
    1 tsp

    garlic (for the dressing, grated)
    3 clove

    salt
    1/4 tsp

  • Raspberry Swirl Frozen Yogurt Bark

    Raspberry Swirl Frozen Yogurt Bark

    How to Make Raspberry Swirl Frozen Yogurt Bark

    Raspberry Swirl Frozen Yogurt Bark: Dive into this light dessert and say goodbye to excess sugar and calories! Enjoy the raspberry swirl complimented by tangy Greek yogurt, fresh blueberries, and a crunch of coconut flakes. Each serving is only 70 calories with 8 grams of protein!


    10 min prep time


    4 hr cook time


    6servings


    1 slice (4×4 inch square)

    Print Recipe >

    Step-By-Step Instructions:

    1. Cover a freezer-safe tray with parchment paper.

    2. In a bowl, stir together yogurt, vanilla, and ¼ cup of Splenda Multi-Use Syrup until evenly combined. Scoop yogurt onto the freezer-safe tray, and carefully spread it out to ¼-inch thickness with a spatula.

    3. In a small bowl, add raspberries with 2 tablespoons of Splenda Multi-Use Syrup and mash with the back of a fork. (If using frozen raspberries, microwave until softened.) Mixture should become jam-like. Dollop the raspberry mixture around the yogurt. Using the back of a spoon, create pretty swirls of raspberry red around the yogurt.

    4. Sprinkle fresh blueberries and coconut on top. Freeze at least 4hours, or overnight.

    5. Remove Yogurt Bark from freezer. Gently break bark into smaller hand-held sized pieces. Enjoy immediately or store in the freezer and use within 1 week.

    Kid Friendly
    Vegetarian
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice (4×4 inch square)


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      8g

    • Potassium
      140mg
      3%

    Ingredients

    Plain Nonfat Greek yogurt
    2 cup

    pure vanilla extract
    1 tsp

    Splenda® Multi-Use Syrup (divided)
    1/3 cup

    fresh or frozen raspberries
    1/2 cup

    Fresh Blueberries
    1/2 cup

    unsweetened coconut flakes
    1 tbsp