The Super Diabetes Site

Tag: vegan

  • Autumn Sheet Pan Veggies

    Autumn Sheet Pan Veggies

    How to Make Autumn Sheet Pan Veggies

    Why settle for just one veggie as your side dish? With these autumn sheet-pan veggies, you’ll get butternut squash, Brussels sprouts, red onion, plus Honeycrisp apples and a whole lot of flavor! And it’s so easy to make—just toss your veggies with zero calorie Splenda® Monk Fruit Sweetener, oil, and spices, arrange them on a baking sheet, and bake! Serve with Thanksgiving dinner or any dinner of the week. 


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F and line a rimmed baking sheet with parchment paper or aluminum foil.

    2. In a large bowl, toss butternut squash, Brussels sprouts, onion, Splenda Monk Fruit Sweetener, olive oil, cinnamon and nutmeg together until coated.

    3. Arrange vegetables in a single layer on prepared baking sheet. Bake until vegetables are crisp-tender, about 15 minutes. Remove from oven.

    4. Add apples, and flip vegetables over. Continue to bake until vegetables are tender and light golden brown, about 10-15 minutes. Top with pecans and parsley. Serve and enjoy.

    Veggie Rich
    Low Carb
    Vegetarian
    Vegan
    Sides
    Gluten-Free
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      451mg
      10%

    Ingredients

    butternut squash (peeled, seeded and cut into ¾-inch cubes)
    1 lbs

    brussels sprouts (halved)
    1 lbs

    red onion (cut into ½-inch slices)
    1 small

    Splenda® Monk Fruit Granulated Sweetener
    1/4 cup

    olive oil
    1 tbsp

    ground cinnamon
    1/4 tsp

    ground nutmeg
    1/4 tsp

    Honeycrisp apple (seeded and cut into 1-inch pieces)
    1

    pecans (chopped)
    1/4 cup

    fresh parsley (chopped)
    1 tbsp

  • Watermelon Gazpacho

    Watermelon Gazpacho

    How to Make Watermelon Gazpacho

    Cool off from the summer heat with this refreshing watermelon gazpacho! Gazpacho is a chilled soup that requires no cooking and uses fresh, blended vegetables. That makes it a great summer recipe you can serve at your next BBQ.


    1 hr 15 min prep time


    6servings


    1 & 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place watermelon, cucumber, bell pepper, tomatoes, shallot, jalapeño, vinegar, olive oil, salt, and pepper in a blender. Blend until completely smooth. Taste and adjust seasonings if needed.

    2. Refrigerate the gazpacho for at least an hour before serving.

    3. To serve, divide gazpacho between bowls and top with basil. If desired, add a small drizzle of olive oil.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Latin American
    Soup
    Vegetarian
    Vegan
    One Pot
    No Cook
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 & 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      495mg
      11%

    Ingredients

    seedless watermelon (cubed)
    4 cup

    cucumber(s) (peeled and seeded)
    1

    red bell pepper (chopped)
    1/2

    tomato(es) (cored, seeds and membranes removed)
    4 med

    shallots (chopped)
    1/2

    jalapeño pepper (trimmed and seeded)
    1 small

    sherry vinegar
    1 tbsp

    olive oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    fresh basil (julienned )
    1/4 cup

  • Crunchy Asian Salad

    Crunchy Asian Salad

    How to Make Crunchy Asian Salad

    This crunchy Asian salad is full of colorful, fiber-rich vegetables like shredded cabbage, carrots, and bell pepper. The flavorful dressing is made with zero-calorie sweetener, so you’ll get sweetness without any added sugars. Enjoy as a side dish with your favorite Asian-inspired entrée, like baked teriyaki chicken.


    10 prep time


    5 cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add cabbage, carrots, bell pepper, green onions, and toasted almonds.

    2. In a small saucepan, add all ingredients for the dressing. Stir together and add 1 tablespoon water. Heat on low just until warmed. Let dressing cool slightly, then pour dressing over salad and toss. Serve and enjoy!

    Veggie Rich
    Low Carb
    Asian
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Vegan
    Sides
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      330mg
      7%

    Ingredients

    purple cabbage (shredded)
    3 cup

    carrots (shredded)
    2 cup

    bell peppers (roughly chopped)
    1 large

    green onion (scallion) (thinly sliced)
    5 stalks

    sliced almonds (toasted)
    1/2 cup

    rice wine vinegar (for the dressing)
    3 tbsp

    unsweetened creamy peanut butter (for the dressing)
    2 tbsp

    Splenda® Monk Fruit Granulated Sweetener (for the dressing)
    3 tbsp

    garlic (grated, for the dressing)
    1 clove

    sesame oil (for the dressing)
    1/2 tbsp

    fresh ginger (grated, for the dressing)
    2 tsp

  • Air Fryer “Honey” BBQ Cauliflower Wings

    Air Fryer “Honey” BBQ Cauliflower Wings

    How to Make Air Fryer “Honey” BBQ Cauliflower Wings

    These air-fryer “honey” BBQ cauliflower wings will be a hit at your next tailgate party! They have the flavor and crunch of traditional BBQ wings but contain fewer grams of fat and calories. While these cauliflower wings have the taste of honey, they have no added sugar since they’re sweetened with zero-calorie sweetener.

    If you don’t have gluten-free flour, you can use the same amount of whole wheat flour instead.


    10 prep time


    15 cook time


    4servings


    4 ounces cauliflower wings

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the BBQ sauce: Combine 3/4 tsp onion powder, 1/2 tsp garlic powder, 1/8 salt, and all other sauce ingredients into a small saucepan and heat to medium-low. Bring to a boil then reduce heat and simmer 15 minutes to allow flavors to develop. Stir occasionally. Remove from heat and set aside. BBQ sauce will thicken as it cools.

    2. To make the wings: Preheat air fryer to 375 degrees F. In a medium bowl, whisk together flour, 1/2 tsp garlic powder, 1/2 onion powder, 1/8 tsp salt, and pepper. Pour in milk and stir to form a batter. (If batter is too thin, add a little more flour and stir. Batter should be thick enough to hold to the cauliflower florets.) Add in cauliflower florets and toss to coat each piece evenly.

    3. Spray basket of air fryer with nonstick cooking spray. Using tongs, place each batter-covered floret into the basket. It’s best to work in two batches so you don’t overcrowd the air fryer. Air-fry each batch for 7 minutes, then remove and brush cauliflower wings with BBQ Sauce. Return to air fryer another 1–2 minutes until crispy.

    4. Remove and repeat for the next batch. Toss all crispy BBQ wings in more sauce. Serve alongside the rest of the BBQ sauce and ranch dressing if desired. Enjoy!

    Veggie Rich
    Vegetarian
    Vegan
    Holidays & Entertaining
    Appetizers
    Dinner
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      4 ounces cauliflower wings


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      450mg
      10%

    Ingredients

    canned no-salt added tomato sauce (for the BBQ sauce)
    1/2 cup

    Splenda® Monk Fruit Granulated Sweetener (for the BBQ sauce)
    3 tbsp

    Apple Cider Vinegar (for the BBQ sauce)
    1 tbsp

    Worcestershire sauce (for the BBQ sauce)
    1 tbsp

    Yellow Mustard (for the BBQ sauce)
    2 tsp

    liquid smoke (for the BBQ sauce)
    1/2 tsp

    onion powder (divided use)
    1 1/4 tsp

    garlic powder (divided use)
    1 tsp

    celery seed (for the BBQ sauce)
    1/8 tsp

    Kosher Salt (divided use)
    1/4 tsp

    cauliflower florets
    10 oz

    unsweetened soy or almond milk
    1/2 cup

    black pepper
    1/8 tsp

    whole wheat flour
    1/3 cup

  • Roasted Radishes

    Roasted Radishes

    How to Make Roasted Radishes

    While raw radishes are delicious with a flavor of spice and zest, roasting them bring out a level of sweetness that balances the spice. Roasted radishes are easy to prepare as a non-starchy root vegetable, making them a great option for people with diabetes. Try serving it with Garlic Sesame Pork Tenderloin for a tasty meal! 


    5 prep time


    25 cook time


    3servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.

    2. Wash the radishes and trim off the stems. Reserve a few leaves from the radishes and slice into thin strips for garnish. Halve the radishes and toss with the garlic, oil, and salt.

    3. Line a baking sheet with foil and place radishes cut-side down. Place in the oven and roast for 20–25 minutes until tender when pierced with a fork.

    4. Remove from the oven and toss with lemon juice and radish leaves.

    Veggie Rich
    Low Carb
    French
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    3 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      176mg
      4%

    Ingredients

    radish
    16 oz

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    salt
    1/4 tsp

    juice of 1/2 lemon
    1/2

  • Sweet Glazed Spring Vegetables

    Sweet Glazed Spring Vegetables

    How to Make Sweet Glazed Spring Vegetables

    These sweet glazed spring vegetables are everything you want in a side dish on a beautiful spring or summer day. The carrots, radishes, and snap peas are packed with fiber, antioxidants, and minerals needed for a happy, healthy body. The delicious sweet glaze gets its sweetness from Splenda® Stevia Sweetener, which contains no calories or added sugars.


    15 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt vegetable oil spread in a large straight-sided skillet over medium heat. Add carrots, radishes, and garlic. Season with salt and pepper. Add water, sweetener, lemon juice, and 1 tablespoon tarragon.

    2. Cook, covered, over medium-low heat for 7 minutes.

    3. Stir in snap peas and continue to cook, covered, until vegetables are just tender, about 3–4 minutes.

    4. Remove lid and continue to cook, stirring occasionally, until a thick glaze forms, about 1–2 minutes. Top with remaining tarragon and serve.

    Veggie Rich
    Low Carb
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    vegetable oil spread
    2 tbsp

    carrots (peeled, tops trimmed to about ½-inch)
    1 lbs

    radish (halved)
    5

    garlic (smashed)
    3 clove

    Kosher Salt
    1/8 tsp

    black pepper
    1/2 tsp

    water
    1/2 cup

    Splenda® Stevia Sweetener
    1/4 cup

    lemon (juiced)
    1/2

    fresh tarragon (chopped, divided)
    2 tbsp

    sugar snap peas
    1 1/2 cup

  • Parsley Lemon Chickpea Salad

    Parsley Lemon Chickpea Salad

    How to Make Parsley Lemon Chickpea Salad

    With plant-based protein from chickpeas, this recipe makes a delicious side or serve it for lunch! If you are a fan of Mediterranean dishes, try it paired with baked falafel for a delicious meal the whole family will love.  


    15 prep time


    0 cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the drained onions and stir again to combine. Taste and adjust with more lemon, salt, or pepper, if necessary.

    2. In a medium bowl, combine the chickpeas, olive oil, lemon zest and juice, parsley, and pepper. Stir to combine.

    3. Place the diced onion in a bowl of cold water for 10 minutes, then drain.

    Mediterranean
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
    Appetizers
    Budget Friendly
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      166mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    flat leaf parsley (finely chopped)
    1 cup

    lemon (zest and juice from lemon)
    1 whole

    olive oil
    1/4 cup

    15-oz canned chickpeas (drained and rinsed)
    2 can

    red onion (finely diced)
    1/2 med

  • Broccoli and Mandarin Orange Salad

    Broccoli and Mandarin Orange Salad

    How to Make Broccoli and Mandarin Orange Salad

    Crunchy, sweet, and tangy, this refreshing broccoli and mandarin orange salad can satisfy multiple food cravings at once. This diabetes-friendly recipe makes a great side dish to dinner or a fresh lunch.
     
    Try pairing this dish with slow-roasted citrus cod for a heart-healthy meal.


    5 min prep time


    6servings


    ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the grapefruit juice, shallot, olive oil, vinegar, honey, salt, and pepper.

    2. Add broccoli and mandarin oranges, stir gently so as to not break up the oranges. Sprinkle with pecans.

    Veggie Rich
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Holidays & Entertaining
    Appetizers
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      ¾ cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

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

        4%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    grapefruit (juiced)
    1/2 med

    shallots (small diced)
    1 small

    olive oil
    1/4 cup

    champagne vinegar
    1 tbsp

    honey
    2 tsp

    salt
    1/4 tsp

    Pepper
    1/8 tsp

    broccoli (chopped into small florets)
    4 cup

    Canned, No Sugar Added Mandarin Oranges (drained)
    15 oz

    Toasted Pecans (chopped)
    1/4 cup

  • Strawberry Kiwi Spritzer

    Strawberry Kiwi Spritzer

    How to Make Strawberry Kiwi Spritzer

    A thirst-quenching recipe perfect for game day! Try this no-sugar Strawberry Kiwi Spritzer that can be made as a delicious mocktail and cuts out all the added sugar! Keep your friends and family hydrated over the weekend and enjoy this refreshing beverage that is diabetes-friendly, has zero added sugar, and is low in calories!


    5 prep time


    0 cook time


    4servings


    10 oz. (1.25 cups)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big pitcher, add chopped strawberries and kiwis. Muddle with a wooden spoon until the fruit is well mashed. If you prefer whole fruit, do not mash.

    2. Add flavored drops and still or soda water to the pitcher.

    3. Add lots of ice. Mix with a spoon and pour into glasses.

    4. Add sliced strawberries and kiwi to each glass for garnish.

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

    4 Servings



    • Serving Size

      10 oz. (1.25 cups)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    strawberry kiwi flavored stevia drops
    4 squeezes

    Still or soda water
    1 liter

    Fresh Strawberries (hulled and chopped)
    1 1/2 cup

    strawberries (sliced, for garnish)
    4 med

    kiwi(s) (peeled and chopped)
    2 whole

    kiwi (sliced, for garnish)
    1 med

    ice (to taste)
    1 cup

  • Sweet Potato and Black Bean Soup

    Sweet Potato and Black Bean Soup

    How to Make Sweet Potato and Black Bean Soup

    This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.


    5 min prep time


    30 min cook time


    8servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes. 

    3. Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender. 

    4. Stir in the baby spinach until wilted. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Soup
    Vegetarian
    Vegan
    Sides
    One Pot
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      475mg
      10%

    Ingredients

    olive oil
    1 tsp

    yellow onion (minced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minced)
    1 tsp

    low sodium black beans (drained and rinsed)
    22 oz

    sweet potatoes (peeled and medium diced)
    2 large

    no salt added chicken broth
    3 cup

    lite coconut milk
    7 oz

    canned diced tomatoes (no salt added)
    14 oz

    chili powder
    1 tbsp

    baby spinach
    5 oz