The Super Diabetes Site

Tag: snacks

  • Broccoli Cheese Bites

    Broccoli Cheese Bites

    How to Make Broccoli Cheese Bites

    These bites are a great snack or appetizer, and an excellent way to add more vegetables to your healthy eating plan.


    20 min prep time


    25 min cook time


    6servings


    5 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large (or two small) baking sheets with cooking spray. Set aside.
    2. Steam the broccoli for approximately 10 to 12 minutes, until soft. Set aside to cool (for about 10 minutes).
    3. Add the broccoli and remaining ingredients to a blender or food processor and pulse to combine. Do not overmix; the mixture should be slightly chunky, not a paste. Let the mixture rest for 10 minutes.
    4. After resting the mixture, stir it, and scoop and drop by Tbsp.fuls onto the prepared baking sheet.
    5. Lightly spray the top of each ball with cooking spray. Bake for 15 minutes. Turn the pieces over and bake an additional 10 minutes, or until golden brown.
    Veggie Rich
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Vegetarian
    Foodie
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      5 pieces


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    heads broccoli (trimmed)
    2

    eggs
    1

    egg white
    1

    reduced-fat shredded cheddar or Mexican-style cheese
    1/3 cup

    bread crumbs
    1/3 cup

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/4 tsp

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Black Beans And Tomatoes With Lime

    Black Beans And Tomatoes With Lime

    How to Make Black Beans And Tomatoes With Lime

    The Black Beans And Tomatoes With Lime recipe features a savory and tangy flavor profile. The black beans and tomatoes provide a hearty and slightly sweet base, while the cumin adds a warm, earthy spice. The lime juice contributes a fresh, zesty tang, and the onions and peppers offer a mild sweetness and a bit of crunch.


    5 min prep time


    7 min cook time


    4servings


    2∕3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tsp. of the oil in a medium skillet over medium-high heat. Add the onions and peppers and cook 3 minutes or until onions are just beginning to brown, stirring occasionally. 

    2. Add the beans, tomatoes, and cumin. Cook 3 minutes or until tomatoes are just tender, stirring occasionally. Remove from heat.

    3. Sprinkle with the salt and spoon the lime juice and remaining oil evenly over all. Do NOT stir.

    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Salads
    Sides
    Appetizers
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      2∕3 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (diced)
    1/2 cup

    green bell pepper or poblano chili peppers (diced)
    1/2 cup

    black beans (no-salt-added, rinsed and drained)
    1

    grape tomatoes (quartered)
    1 cup

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    lime juice
    1 tbsp

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Snacks
    Vegetarian
    Dinner
    Foodie
    Gluten-Free
    Lunch
    No Cook
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    black beans (rinsed and drained)
    1 (15-oz) can

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10

  • Berries and Cream

    How to Make Berries and Cream

    Fresh berries (a true power food!) and a dollop of creamy topping let you enjoy summer by the spoonful. This yummy dessert takes only five minutes to prepare.


    5 min prep time


    4servings


    1 cup berries with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the pudding and whipped topping.
    2. In a small bowl, mix together the blueberries and strawberries. For each serving, place 1 cup berries in a parfait or juice glass and top with 21/2 Tbsps. pudding mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Kid Friendly
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup berries with topping


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    sugar-free vanilla pudding ((prepared with fat-free milk))
    1/2 cup

    light whipped topping (thawed)
    4 tbsp

    blueberries
    2 cup

    strawberries (sliced)
    2 cup

  • Bell Pepper Poppers

    Bell Pepper Poppers

    How to Make Bell Pepper Poppers

    For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking.


    10 min prep time


    30 min cook time


    12servings


    2 poppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.

    2. Slice each pepper in half lengthwise then scoop out any seeds and membrane.

    3. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.

    4. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.

    5. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine.

    6. Grind toasted bread in a food processor with the garlic and Parmesan cheese. Set aside in a small bowl.

    7. Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each one lightly with cooking spray.

    8. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    American
    Holidays & Entertaining
    Foodie
    Appetizers
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      2 poppers


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      52mg
      1%

    Ingredients

    nonstick cooking spray
    1

    mini sweet peppers
    12

    turkey bacon (diced)
    2 slice

    diced onion
    1/2 cup

    fat-free cream cheese (room temperature)
    4 oz

    soft goat cheese (room temperature)
    2 oz

    crushed red pepper flakes
    1/4 tsp

    whole wheat bread (toasted)
    1 slice

    garlic (minced)
    1 clove

    Parmesan cheese (grated)
    1 tbsp

  • Basil Pesto Cream

    Basil Pesto Cream

    How to Make Basil Pesto Cream

    This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!


    20servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Place spinach, garlic, shallot, Parmigiano-Reggiano, and basil in food processor. Process to a paste.
    2. With motor running, add cottage cheese and oil. Process until smooth. Add milk to achieve the desired consistency, if desired.
    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Sides
    Snacks
    Vegetarian
    Sauces
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      2g

    Ingredients

    cottage cheese (non-fat)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    fresh basil
    1/2 cup

    Parmigiano-Reggiano (grated)
    1/4 cup

    shallots (minced, about 1 large)
    1 tbsp

    baby spinach
    1 cup

    skim milk
    2 tbsp

    garlic (minced)
    2 clove

  • Baked Hot Wings with Cilantro Lime Dip

    Baked Hot Wings with Cilantro Lime Dip

    How to Make Baked Hot Wings with Cilantro Lime Dip

    This is a diabetes-friendly version of buffalo wings that skips deep frying and delivers an incredibly tasty golden brown wing with just the right amount of spice. Break out the paper towels, because this is a game-day treat you and other fans will love! Instead of bleu cheese dressing, we suggest using our tasty Cilantro Lime Dip.


    15 min prep time


    4servings


    3 whole wings, or 6 wings and drumettes, 1/4 cup dip

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking sheet with cooking spray. Remove skin from wings. Lay chicken wings in a single layer on the baking sheet and spray again with cooking spray.
    3. Bake for 10 minutes. While the chicken is baking, whisk apricot preserves, 2.5 Tsps.. of garlic, soy sauce, chili garlic sauce, lime juice and 1/4 Tsp. ground black pepper together and set aside.
    4. After the wings have been in the oven for 10 minutes, coat them generously with the apricot preserve mixture. Return to the oven for another 15 minutes or until wings are cooked through and glazed is caramelized.
    5. In a small bowl, whisk together Greek yogurt, 1 Tbsp. lime juice, cilantro and 1/4 Tsp. ground black pepper. Serve dipping sauce with hot wings.
    Holidays & Entertaining
    Appetizers
    Foodie
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      3 whole wings, or 6 wings and drumettes, 1/4 cup dip


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      55mg

      18%

    • Sodium
      245mg

      11%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%

    • Protein
      25g

    Ingredients

    whole chicken wings
    2 lbs

    no-sugar-added apricot preserves (reduced sugar)
    1/2 cup

    garlic (minced, reserve 1/2 Tsp.)
    1 tbsp

    reduced sodium soy sauce
    1 tbsp

    Thai style chili garlic sauce
    1 tsp

    lime juice (divided)
    2 tbsp

    black pepper (divided)
    1/2 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    fresh cilantro (chopped)
    1/4 cup

  • Baby Carrots and Spicy Cream Dip

    Baby Carrots and Spicy Cream Dip

    How to Make Baby Carrots and Spicy Cream Dip

    A great dip with a bit of a kick for a healthy snack.


    5 min prep time


    10 min cook time


    4servings


    2 Tbsps. dip plus 12 baby carrots

    Print Recipe >

    Step-By-Step Instructions:

    1. Stir the sour cream, cream cheese, pepper sauce and salt together until well blended.
    2. Let stand at least 10 minutes to develop flavors and mellow slightly. Serve with carrots
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Snacks
    No Cook
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Tbsps. dip plus 12 baby carrots


    • Amount per serving



      Calories





      73

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      8mg

      3%

    • Sodium
      276mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    Ingredients

    sour cream (fat-free)
    1/3 cup

    reduced-fat tub-style cream cheese
    3 tbsp

    hot pepper sauce
    3/4 tsp

    salt
    1/4 tsp

    baby carrots
    48

  • Baked Apple Chips

    Baked Apple Chips

    How to Make Baked Apple Chips

    Experiment using other fruits such as pears to make these chips.


    10 min prep time


    2 hr cook time


    4servings


    1/2 apple (about 10 chips)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 200 degrees F. Lay the parchment paper on one large or two medium baking sheets.
    2. Using a mandolin or knife, thinly slice the apples to make round chips. Discard the seeds.
    3. Lay the apple slices on the prepared baking sheets without overlapping. Sprinkle the cinnamon over apples.
    4. Bake for 1 hour, then flip the apples. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Let cool completely and then store in airtight container.
    Kidney-Friendly
    CKD Dialysis
    Low Sodium
    Kid Friendly
    Easy Pantry Recipes
    Vegan
    Snacks
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple (about 10 chips)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    Parchment Paper
    1

    medium apples (Honeycrisp or another sweeter apple)
    2

    ground cinnamon
    1 tsp