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Tag: snacks

  • Roasted Pear Sauce

    Roasted Pear Sauce

    How to Make Roasted Pear Sauce

    Instead of store-bought apple sauce, try simple, homemade pear sauce! Pears have a milder, sweeter flavor than apples. Roasted the pears before blending them into a sauce caramelizes their natural sugars for an even sweeter flavor.


    10 min prep time


    25 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a large bowl, toss the pears with melted butter. Pour the pears into a baking dish and roast, uncovered, for 20 to 25 minutes or until pears are tender, stirring once or twice. Set the cooked pears aside to cool.
    3. Add the pears back to the large bowl; add the honey and lemon juice. Using an immersion blender or stand up blender, blend the pear mixture until almost smooth. Stir in the walnuts.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      1g

    • Potassium
      150mg
      3%

    Ingredients

    large ripe pears (cored and cut in 1-inch pieces)
    3 (about 1 1/2 lbs total)

    butter (melted)
    2 tsp

    honey or 2 packets artificial sweetener
    1 tbsp

    lemon juice
    1 tbsp

    chopped walnuts (toasted)
    1/3 cup

  • Roasted and Spiced Chickpeas

    Roasted and Spiced Chickpeas

    How to Make Roasted and Spiced Chickpeas

    This high-fiber snack is a much healthier choice than chips and is a great alternative for those with nut allergies. Place in small bowls or ramekins at your next party. Eat them as a snack or use them as a crunchy topping on soups or salads.


    5 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
    3. Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
    4. Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
    5. Pour beans on parchment paper and allow to cool for 20 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Snacks
    Vegetarian
    Gluten-Free
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    garbanzo beans (15.5-ounce, rinsed and drained (dry well))
    1 can

    olive oil (divided)
    2 tbsp

    ground cinnamon
    1 tsp

    cumin
    1 tsp

    chili powder
    1/4 tsp

    salt (optional)
    1/4 tsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

  • Quinoa Cakes

    Quinoa Cakes

    How to Make Quinoa Cakes

    Quinoa is a great substitute for cous cous in most recipes. This ancient grain is hearty and delicious and an excellent source of fiber. Make mini versions of these Quinoa Cakes for a excellent party appetizer.


    20 min prep time


    8servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
    2. Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
    3. In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 Tbsp. cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
    4. Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
    5. Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
    6. While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
    Fiber Focused
    Low Sodium
    Appetizers
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    quinoa
    1 cup

    water
    2 cup

    red onion (minced )
    1/4 cup

    garlic (minced)
    2 clove

    black beans (15-ounce, rinsed and drained)
    1 can

    cilantro (minced and divided)
    2 tbsp

    medium carrot (grated (yield about 1 cup))
    1

    all-purpose flour
    2 tbsp

    baking powder
    1 tsp

    eggs
    1

    egg white
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    remaining cilantro (minced)
    1 tbsp

    plain Greek style yogurt (non-fat)
    1 cup

    lime juice
    2

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

    diced tomatoes (14.5-ounce, no-salt added, undrained)
    1 can

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp

  • Pumpkin Seed Cluster Snack Mix

    Pumpkin Seed Cluster Snack Mix

    How to Make Pumpkin Seed Cluster Snack Mix

    Tired of traditional trail mix? Get creative in the kitchen and try this seasonal snack mix instead!


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large nonstick skillet over medium-high heat until hot. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.
    2. Combine the pumpkin seed mixture with the remaining ingredients.
    Fiber Focused
    Kid Friendly
    Foodie
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%

    • Protein
      3g

    Ingredients

    salted pumpkin seeds (in shell)
    1/2 cup

    unsalted peanuts
    1/4 cup

    high-fiber cluster cereal (about 4 ounces)
    2 cup

    golden raisins, or dried cranberries
    1/4 cup

    mini chocolate chips
    2 tbsp

  • Pumpkin Pie Smoothie

    Pumpkin Pie Smoothie

    How to Make Pumpkin Pie Smoothie

    This pumpkin smoothie makes a unique yet tasty treat for the holiday season.


    5 min prep time


    1serving


    1 smoothie

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine pumpkin puree, Greek yogurt, protein powder, 1 Tbsp. ground flax seed, almond milk, pumpkin pie spice and ice in a blender. Blend until smooth.
    2. Pour smoothie into a glass, top with whipped topping and sprinkle with 1/4 Tsp. ground flax seed.
    Fiber Focused
    Snacks
    Quick & Easy
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
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    Nutrition facts

    1 Serving



    • Serving Size

      1 smoothie


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      55mg

      18%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        18g

    • Protein
      29g

    • Potassium
      535mg
      11%

    Ingredients

    protein powder (scoop, no carb, vanilla flavored )
    1

    ground flax seed
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1/3 cup

    pumpkin puree
    1/2 cup

    vanilla almond milk
    1/2 cup

    pumpkin pie spice
    1/4 tsp

    ice
    1/4 cup

    whipped topping (fat-free)
    2 tbsp

    ground flax seed
    1/4 tsp

  • Pumpkin Apple Bars

    Pumpkin Apple Bars

    How to Make Pumpkin Apple Bars

    Freeze these bars in individual snack-size bags and grab one on your way to the gym to have after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling, which has extra sugar added to it.


    10 min prep time


    25 min cook time


    12servings


    1 bar (2 x 2-inch)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8×8-inch baking pan with cooking spray.

    2. In a medium bowl, whisk together the egg, egg whites, vanilla, brown sugar substitute, pumpkin, applesauce, and grated apple.

    3. In another medium bowl, mix together the oats, almond flour, protein powder, cinnamon, and baking powder.

    4. Add the wet ingredients to the dry ingredients and mix until blended.

    5. Pour into a prepared baking dish and bake for 25 minutes.

    6. Let cool before cutting and serving. 

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Foodie
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 bar (2 x 2-inch)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      65mg
      1%

    Ingredients

    nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    3 tbsp

    canned pumpkin
    1/3 cup

    unsweetened applesauce
    1/4 cup

    apple (peeled and grated)
    1 whole

    old-fashioned rolled oats
    1/2 cup

    almond flour
    1/4 cup

    reduced-carb vanilla protein powder
    1 scoop

    ground cinnamon
    1 tsp

    baking powder
    1/2 tsp

  • Power Snack Mix

    Power Snack Mix

    How to Make Power Snack Mix

    Dried fruit is high in carbs so using a little bit, like in this recipe, can be a good way to add a sweet and fruity taste without too many carbs. This snack mix can appeal to both kids and adults!


    5 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients. 

    2. Portion into 1/3 cup servings.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Vegetarian
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      123mg
      3%

    Ingredients

    multigrain cereal O’s
    1 cup

    mini-chocolate chips
    3 tbsp

    almonds
    3/4 cup

    dried cherries
    1/3 cup

  • Pineapple Peach Sorbet

    Pineapple Peach Sorbet

    How to Make Pineapple Peach Sorbet

    Fruit sorbet is a satisfying dessert that gets it’s sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a blender and blend until smooth.
    2. Place the sorbet in a container or into popsicle molds and freeze immediately.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Cooking for 1 or 2
    Snacks
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    frozen peaches
    1/2 cup

    frozen pineapple chunks
    1/2 cup

    sugar-free lemonade
    1/4 cup

  • Pickled Brussels Sprouts

    Pickled Brussels Sprouts

    How to Make Pickled Brussels Sprouts

    An easy refrigerator pickling method transforms Brussels sprouts into crunchy, tangy morsels, flavored with dill and garlic. You can also make this quick pickle method with your other favorite vegetables.


    20 min prep time


    5 min cook time


    8servings


    1/4 cup drained

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot over high heat, heat 7 cups of the water and bring to a boil. Add the remaining water to the bowl of ice.
    2. Add the Brussels sprouts to the boiling water and cook for 2 minutes. Use a slotted spoon to transfer the sprouts to the ice water to cool. Drain the cooled sprouts and pack into the jar.
    3. Add the vinegar, 1/2 cup water, salt, and sugar to a saucepan over high heat. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove the brine from the heat.
    4. Add the bay leaf, dill, garlic, onion, and pickling spice to the brine.
    5. Carefully fill the jar with the brine, covering the Brussels sprouts completely.
    6. Place the lids on the jar and shake the jar gently to distribute the ingredients.
    7. Refrigerate for at least 2 hours before serving. Store in the refrigerator for up to 3 months. Before serving, remove and discard the bay leaf.
    8. Chef’s Tip: Only tough vegetables, such as Brussels sprouts and carrots, need to be blanched first. Softer vegetables, such as cucumbers and zucchini, can go in the jar raw before you add the brine.
    Veggie Rich
    Low Carb
    Snacks
    Sides
    Vegetarian
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup drained


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    water (divided)
    8 cup

    ice (bowl)
    1

    fresh Brussels sprouts (halved)
    2 cup

    pint jar with lid ((or 1 pint heatproof, plastic container))
    1

    white distilled vinegar
    1/2 cup

    water
    1/2 cup

    salt
    1 tsp

    sugar
    2 tsp

    bay leaves
    1

    fresh dill
    2 sprig

    garlic (smashed)
    2 clove

    onion(s) (minced)
    1/4 cup

    pickling spice
    1 tbsp