The Super Diabetes Site

Tag: snacks

  • Hummus & Red Pepper Celery Logs

    Hummus & Red Pepper Celery Logs

    How to Make Hummus & Red Pepper Celery Logs

    Here’s a new take on the classic “ants on a log” snack. This savory version swaps hummus for peanut butter and bell pepper pieces instead of raisins. Try different flavors of hummus—roasted red pepper would work well!


    10 min prep time


    4servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill each celery rib with 1 tablespoon of hummus, then cut each rib into 3 equal pieces. Place 2 pieces of red bell pepper on each piece of celery.

    Kidney-Friendly
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      160mg
      3%

    Ingredients

    celery
    4 ribs

    hummus
    4 tbsp

    red bell pepper (cut into 1/4-inch square pieces)
    1/2

  • Shrimp Ceviche

    Shrimp Ceviche

    How to Make Shrimp Ceviche

    This version of ceviche features savory shrimp, sweet pineapple, and hot chilis in a tangy lime marinade. Serve on top of cooked rice and peas or as a salsa over cooked fish. Or, serve with crackers as a snack or appetizer.


    15 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place mixture in a serving bowl and add the chopped shrimp and olive oil. Chill for 30 minutes or more before serving

    2. In a food processor, add green onions, tomato, peppers, pineapple, and cilantro; pulse on-off button to chop to a very coarse consistency. Chunky texture is desired. Add lime juice, vinegar and garlic powder to the mixture.

    Kidney-Friendly
    Low Sodium
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Seafood
    Latin American
    Vegetarian
    No Cook
    Appetizers
    Dinner
    Lunch
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      160mg
      3%

    Ingredients

    olive oil
    1 tbsp

    garlic powder
    1 tsp

    white vinegar
    2 tbsp

    lime juice
    3 tbsp

    fresh cilantro
    2 tbsp

    chopped pineapple
    1 cup

    hot chili pepper (roughly chopped)
    1 small

    yellow banana pepper (roughly chopped)
    1

    medium tomato (roughly chopped)
    1

    green onions (roughly chopped)
    2

    shrimp (frozen, cooked and peeled)
    12 shrimp

  • Tuna Ceviche

    Tuna Ceviche

    How to Make Tuna Ceviche

    Ceviche is a latin dish traditionally made with raw fish marinated and cured in citrus juices. This budget-friendly version uses canned tuna, but delivers the same fresh and zesty flavor. The ceviche pairs great with saltine crackers, but you could use any favorite cracker or eat it by itself for a low carb snack, or part of a light lunch.


    10 min prep time


    3servings


    1/4 cup with 6 crackers

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the tuna, onion, cilantro, black pepper, and seasoning blend in a small bowl. Add the lemon juice and mix everything together well. Cover and refrigerate for at least 2 hours to marinate before serving.

    Kidney-Friendly
    CKD Dialysis
    CKD Non-Dialysis
    Latin American
    Easy Pantry Recipes
    Vegetarian
    No Cook
    Budget Friendly
    Lunch
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1/4 cup with 6 crackers


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      13g

    • Potassium
      178mg
      4%

    Ingredients

    low-sodium, water-packed tuna (drained)
    5 oz

    chopped fresh cilantro
    1 tbsp

    chopped red onion
    1/4 cup

    black pepper
    1/4 tsp

    salt-free herb seasoning, such as Ms. Dash
    1/4 tsp

    lemon juice
    3 tbsp

    low sodium saltine crackers
    18

  • Almond Cranberry Celery Logs

    Almond Cranberry Celery Logs

    How to Make Almond Cranberry Celery Logs

    A new twist on the childhood snack, “ants on a log”—this grown-up version is made with cream cheese, dried cranberries, and almonds. We used mixed berry whipped cream cheese, but plain would also work. Whipped cream cheese is lower in fat and calories and easier to spread thanks to whipping process. Experiment with different dried fruit and nuts to find your favorite!


    10 min prep time


    4servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill each celery stalk with 1 tbsp cream cheese, then cut each stalk into 3 equal pieces. Top each piece with 1 almond and 2 dried cranberries. Serve immediately, or cover and refrigerate until ready to serve.

    Kidney-Friendly
    Low Sodium
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    No Cook
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      138mg
      3%

    Ingredients

    celery (washed and trimmed)
    4 stalks

    mixed berry whipped cream cheese
    4 tbsp

    dried cranberries
    24 whole

    unsalted almonds
    12 whole

  • Oven-Baked Maduros (Sweet Plantains)

    Oven-Baked Maduros (Sweet Plantains)

    How to Make Oven-Baked Maduros (Sweet Plantains)

    This might not look like much of a recipe, but fried sweet plantains are a staple side dish in most Latin countries.
    Typically lunch consists of rice, steak, and beans plus a side of maduros. Baking
    them is much easier than frying and it brings out all their natural sugars. The secret here is to use super-ripe plantains.
    Plantains are one of the better carbs you can consume, because they’re filled with potassium, they can help regulate
    digestion and boost the immune system, and much more. So go ahead and enjoy them in moderation.


    10 min prep time


    18 min cook time


    6servings


    about 4 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400ºF. Line a small baking pan with foil. Spray the foil with
      nonstick spray.
    2. Place the plantains slices in one layer on the baking pan and spray the tops with
      nonstick spray. Bake until softened, about 12 minutes.
    3. Turn the slices, spray with nonstick spray, and bake until the plantains are
      tender, about 6 minutes longer.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Snacks
    Sides
    Quick & Easy
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      about 4 slices


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      230mg
      5%

    Ingredients

    nonstick cooking spray
    1

    very ripe plantains (black skin) (peeled and cut diagonally into 1/2-inch thick slices)
    2 (about 1 lb total)

  • Corn and Cheese Phyllo Empanadas

    Corn and Cheese Phyllo Empanadas

    How to Make Corn and Cheese Phyllo Empanadas

    Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.


    20 min prep time


    30 min cook time


    8servings


    1 empanada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion
      and cook, stirring occasionally, until the onion is softened, about 6 minutes. Add
      the corn, roasted red peppers, and scallions; cook 2 minutes. Add the half-andhalf,
      stirring, until the liquid is almost evaporated, about 2 minutes. Remove from the heat; stir in the cheese. Let cool slightly.
    2. Preheat the oven to 375°F. Spray a large baking sheet with nonstick spray.
    3. Place one sheet of phyllo lengthwise on a work surface (cover the remaining
      phyllo with plastic wrap to keep from drying out). Lightly spray the phyllo
      sheet with nonstick spray; top with a second phyllo sheet and lightly spray with
      nonstick spray. With a sharp knife, cut the layered sheets in half lengthwise.
      Repeat this layering and cutting process with the remaining phyllo sheets to
      make a total of 8 strips of dough.
    4. Place a heaping Tbsp of filling to the left on the bottom end of one strip of phyllo.
      Fold one corner of the phyllo strip up and over the filling, then continue folding
      and overlapping, flag-fashion, to form a triangle. Place on the baking sheet and
      repeat with the remaining phyllo sheets and filling to make a total of 8 empanadas.
    5. Lightly spray the empanadas with nonstick spray. Bake until the empanadas are
      golden brown, 15–20 minutes. Let cool 10 minutes before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Latin American
    Vegetarian
    Snacks
    Sides
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    fresh, frozen, or canned corn kernels (thawed if frozen)
    1 cup

    roasted red peppers (drained and thinly sliced)
    1/4 cup

    green onion (scallion) (thinly sliced)
    2

    low-fat half-and-half
    1/4 cup

    part-skim shredded mozzarella cheese
    1/2 cup

    nonstick olive oil spray
    1

    frozen phyllo dough (at room temperature)
    8 (9×14-inch) sheets

  • 4-Layer Stuffed Avocado

    4-Layer Stuffed Avocado

    How to Make 4-Layer Stuffed Avocado

    Avocados are filled with heart-healthy monounsaturated fats, and are a low-carb source of fiber. Here we top half an avocado with black beans and salsa for simple southwest snack or side dish. You can use your favorite jarred salsa, or try this recipe for homemade Almost Smooth Salsa.


    10 min prep time


    4servings


    1 avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beans in a small bowl. Using the back of a fork, mash
      until they reach an almost smooth consistency.
    2. Cut avocados in half and remove the pits.
      In the center of each avocado, layer 1 tablespoon of the beans,
      1 tablespoon of Greek yogurt, and 1 tablespoon of salsa and
      sprinkle with 1 teaspoon of cheese. Sprinkle the salt evenly over
      the avocados. Serve each avocado half with 1 slice of lime to
      squeeze over the dish.
    Fiber Focused
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 avocado half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      490mg
      10%

    Ingredients

    black beans (drained and rinsed)
    1/3 cup

    avocados
    2

    Plain Nonfat Greek yogurt
    4 tbsp

    salsa
    4 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    4 tsp

    salt
    1/4 tsp

    lime (quartered)
    1

  • Herby Bean Dip

    Herby Bean Dip

    How to Make Herby Bean Dip

    Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It’s also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they’re not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!


    5 min prep time


    0 min cook time


    10servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.
    2. Add all ingredients to a bowl and mash with a fork or potato masher to combine.
    Veggie Rich
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Latin American
    Kid Friendly
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Lunch
    Easy Pantry Recipes
    Budget Friendly
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      120mg
      3%

    Ingredients

    ground black pepper
    1/4 tsp

    fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup

    garlic (minced)
    1 clove

    water
    1/4 cup

    low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup

  • Hard Boiled Egg

    Hard Boiled Egg

    How to Make Hard Boiled Egg

    Eggs are naturally diabetes-friendly food that are packed with protein and low-carb. Plus, they make for great ingredients in a number of different recipes, including our Easy Egg Salad. It seems like there are hundreds of recipes for hard-boiled eggs online, but this one from Chef Jennifer Lamplough is our favorite because it’s nearly full-proof and gives consisent results. Her secret? Buy and refrigerate the eggs you plan to hard boil 10 days to 2 weeks before you hard boil them. Older eggs hard boil and peel better than fresh eggs. Also, if you overcook them, the yolk will get a greenish ring around it. This scares a lot of first-time cooks, but don’t worry. It’s perfectly fine to eat, it just means it’s slightly overcooked.


    2 min prep time


    20 min cook time


    6servings


    1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the eggs in a single layer on the bottom of a large sauce pan and cover with cold water so that there is about an inch of water over the eggs.
    2. Place the pan on a stovetop burner but before turning on the heat, set a timer for 20 minutes.
    3. Start the timer then turn the heat to high and bring to a boil. Once boiling, reduce to a gentle simmer and simmer until the timer goes off.
    4. When the timer goes off, immediately drain the water from the pan then gently shake the eggs in the pan to crack the shells.
    5. Cover in ice water and let sit in the ice water for 15 minutes.
    6. Drain the ice water, then gently roll each egg on a paper towel to loosen the shell, and peel the shell off of the egg.
    7. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Snacks
    Breakfast and Brunch
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 egg


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      187mg

      62%

    • Sodium
      62mg

      3%

    • Total Carbohydrate
      0.6g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0.6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      63mg
      1%

    Ingredients

    eggs
    6 large

    water
    4 cup

  • Almost Smooth Salsa

    Almost Smooth Salsa

    How to Make Almost Smooth Salsa

    Are you a smooth or chunky salsa lover? If you like your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    12servings


    2 tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the tomatoes, bell pepper, onion, jalapeño, and cilantro
      to a medium bowl. Add the lime juice, olive oil, salt, and black
      pepper. Toss to evenly coat.
    2. Using an immersion blender, blend until almost smooth,
      leaving some chunks in the salsa.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salad Dressings & Condiments
    Sauces
    Snacks
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      2 tbsps


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    • Potassium
      65mg
      1%

    Ingredients

    roma (plum) tomatoes (diced)
    2

    green bell pepper (diced)
    1/4

    red onion (diced)
    1/4

    jalapeño pepper (seeded, veins removed, diced)
    1/2

    chopped fresh cilantro
    3 tbsp

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp