The Super Diabetes Site

Tag: vegan

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Sparkling Strawberry Mint Water

    Sparkling Strawberry Mint Water

    How to Make Sparkling Strawberry Mint Water

    Quench your thirst with fizzy, flavored water, not just plain ol’ water. At just 5 calories, it’s refreshing and tasty.


    5 min prep time


    0 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

    2. Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.

    3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      32mg
      <1%

    Ingredients

    sparkling water (divided)
    3 1/2 cup

    lemon juice
    2 tsp

    fresh mint ( plus 4 mint sprigs, divided)
    4 leaves

    strawberries (stemmed)
    4 large

  • Roasted Vegetables

    Roasted Vegetables

    How to Make Roasted Vegetables

    Author Barbara Seelig-Brown says, “Veggies are delicious when roasted. Their flavors are enhanced and the natural sugars are caramelized, which give them a nice crunch. Vary this recipe by using whatever veggies you like or roast one single vegetable at a time. I sometimes roast peeled beets or trimmed Brussels sprouts and even the naysayers always love them!”


    20 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place eggplant in a large bowl. Lightly salt eggplant and let sit for 10 minutes. (This will prevent it from absorbing too much oil.) Add remaining vegetables and toss with olive oil.

    3. Line baking sheet with parchment. Place vegetables on baking sheet. Sprinkle with salt and pepper to taste. Roast to desired doneness, approximately 20–30 minutes. Adjust seasonings to taste.

    4. Place on serving platter and sprinkle with balsamic vinegar. Garnish with fresh herbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      428mg
      9%

    Ingredients

    small eggplant (unpeeled, cut into 1-inch chunks)
    1

    sea salt (fine)
    1/3 tsp

    zucchini (sliced into 1-inch pieces)
    1

    yellow squash (sliced into 1-inch pieces)
    1

    cremini (baby bella) mushrooms
    10 oz

    shallots (peeled and quartered)
    4

    red bell pepper (cut into 1-inch chunks)
    1

    green bell pepper (cut into 1-inch chunks)
    1

    yellow bell pepper (cut into 1-inch chunks)
    1

    garlic (separated and peeled)
    1 clove

    Extra Virgin Olive Oil
    2 tbsp

    pepper (Freshly ground)
    1

    balsamic vinegar (good quality)
    2 tbsp

    herb sprigs (for garnish) (Fresh)
    1

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Pepper Salad

    Roasted Pepper Salad

    How to Make Roasted Pepper Salad

    Author Robyn Webb says, “Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper-it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.”


    30 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
    2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
    3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
    4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
    Veggie Rich
    Comfort Food
    Vegan
    Vegetarian
    Sides
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      380mg
      8%

    Ingredients

    large red peppers
    2

    large orange or yellow bell peppers
    2

    large green peppers
    2

    tablespoons extra virgin olive oil (divided use)
    2 tbsp

    balsamic vinegar
    2 tsp

    small garlic (very finely chopped or crushed)
    1 clove

    black olives (pitted)
    12

    Handful of small fresh basil leaves
    1

  • Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    How to Make Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    Author Robyn Webb says, “I’m always looking for new ways to serve large shapes of pasta. I’ve got the penne, fusilli, and shell shapes down pretty good, but I find shapes like rigatoni more of a challenge to balance with other ingredients. I’ve concluded that rigatoni just needs a few strong flavors such as olives, sun-dried tomatoes, and lemon zest to be special.”


    15 min prep time


    20 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of lightly salted water to a boil. Add the rigatoni and cook for 8–10 minutes until al dente.
    2. Meanwhile coat a large skillet with cooking spray. Sauté the onion and garlic over medium heat for about 6 minutes. Add the sun-dried tomatoes and sauté for 2 minutes. Add the wine and cook until wine is almost evaporated.
    3. Drain the pasta, reserving about 1/3 cup pasta water. Set the pasta aside. Add the pasta water to the onion mixture and cook for 1 minute. Add in the pesto, pine nuts, olives, and lemon zest. Season with pepper. Add the rigatoni and toss well.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Italian
    Vegetarian
    Vegan
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      235mg

      10%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    rigatoni ((preferably whole-wheat))
    8 oz

    Olive oil cooking spray
    1

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    2 clove

    rehydrated sun-dried tomatoes (sliced, not packed in oil)
    1/2 cup

    dry white wine
    1/2 cup

    pesto sauce (bottled)
    4 tbsp

    toasted pine nuts
    2 tbsp

    Kalamata olives (pitted, coarsely chopped)
    1/4 cup

    fresh lemon zest
    2 tsp

    freshly ground black pepper to taste
    1

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Grilled Portabellas with Tomato and Tuscan Herbs

    Grilled Portabellas with Tomato and Tuscan Herbs

    How to Make Grilled Portabellas with Tomato and Tuscan Herbs

    These delicious mushrooms make a flavorful sandwich topped with a slice of fresh mozzarella or provolone and served on whole grain bread. Serve a mixed green salad on the side.


    15-30 min prep time


    6servings


    1 mushroom cap

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all of the marinade ingredients in a medium bowl and put into a large tightly sealed plastic bag. Marinate mushroom caps at least 15-30 minutes at room temperature for best results.
    2. Preheat grill to medium high and place mushroom caps on grill grate. Cook under direct heat for 5 minutes per side until completely through to tender. Baste occasionally with additional marinade while cooking. You can pour any leftover marinade over mushrooms before serving.
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Vegetarian
    Dinner
    Lunch
    Vegan
    Sandwiches
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    Nutrition facts

    6 Servings



    • Serving Size

      1 mushroom cap


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      315mg
      7%

    Ingredients

    Extra Virgin Olive Oil
    1/4 cup

    lemon juice
    2 tbsp

    balsamic vinegar
    2 tbsp

    fresh oregano (minced)
    1 tbsp

    fresh rosemary (minced)
    1 sprig

    basil (minced)
    2 tbsp

    garlic (minced)
    2 clove

    tomato(es) (chopped)
    1/2 cup

    black pepper
    1/2 tsp

    portabello mushrooms (wiped clean and stem removed)
    6

  • Grape Tomato Succotash

    Grape Tomato Succotash

    How to Make Grape Tomato Succotash

    Succotash is usually associated with summertime cuisine, when corn is in season. But this recipe is designed to be enjoyed anytime you’re able to pick up a pint of grape tomatoes. Since you can use frozen lima beans and corn here, you can savor this veggie dish often. It’s as colorful as it is flavorful.


    4servings


    1 rounded cup each

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the onion, lima beans, corn, and jalapeño, and sauté until the vegetables are heated through, about 3 minutes. Add the sunflower milk beverage and salt, and sauté until the vegetables are tender and liquid is fully reduced, about 6 minutes. Add the tomatoes and vinegar, and sauté until the tomatoes are heated through, about 1 minute. Stir in the cilantro. Adjust seasoning.
    2. Transfer to a serving bowl or individual bowls, garnish with additional cilantro, if desired, and serve.
    Veggie Rich
    Lunch
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 rounded cup each


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      670mg
      14%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    medium red onion (diced)
    1

    thawed frozen lima beans (or 2 cups shelled fresh lima beans)
    10 oz

    sweet corn (fresh (from 2 medium ears) or thawed frozen yellow)
    1 cup

    small jalapeño pepper, with seeds (thinly sliced crosswise)
    1/2

    sunflower milk beverage or almond milk (plain unsweetened)
    3/4 cup

    salt
    1/2 tsp

    grape tomatoes (quartered lengthwise)
    1 pints

    Apple Cider Vinegar
    1 tbsp

    cilantro (finely chopped fresh)
    3 tbsp