The Super Diabetes Site

Tag: vegan

  • Peanut Butter, Cranberry, and Walnut Apple Slices

    Peanut Butter, Cranberry, and Walnut Apple Slices

    How to Make Peanut Butter, Cranberry, and Walnut Apple Slices

    Simple and delicious can go hand-in-hand! You can always tailor this recipe to your liking by substituting a pear for the apple, your favorite nut butter for the peanut butter, and raisins or dried cherries for the cranberries. The most important thing is to stick to the portions listed below.

     


    10 min prep time


    6servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the 12 slices of apples on a flat surface. Spread each slice with 1 teaspoon of peanut butter.

    2. In a small bowl, mix together the cranberries, walnuts, and coconut flakes.

    3. Evenly sprinkle each apple with about 1 tablespoon of the cranberry mixture.

    Kid Friendly
    Easy Pantry Recipes
    Vegetarian
    Vegan
    No Cook
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    apples (cored and cut into 6 slices each)
    2 med

    creamy peanut butter
    4 tbsp

    dried cranberries
    3 tbsp

    chopped walnuts
    3 tbsp

    unsweetened coconut flakes
    2 tbsp

  • Red Quinoa and Farro

    Red Quinoa and Farro

    How to Make Red Quinoa and Farro

    Looking for a grain side dish that isn’t plain old rice? Shake things up with this red quinoa and farro! The grains are flavored with a tangy dressing made with lime juice and oregano, plus a little heat from crushed red pepper flakes. If you can’t find red quinoa, regular white quinoa works just as well. Pair this side dish with a seasonal salad and a lean protein, like this Seared Scallops with Pesto Sauce, for a complete, balanced meal.

     


    15 min prep time


    40 min cook time


    4servings


    1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan over high
      heat, bring the farro and 1½ cups of
      the broth to a boil. Reduce the heat
      to medium low and simmer for about
      25 minutes, or until the farro is
      tender. Place the farro into a large
      bowl and allow to cool for 10 minutes.
    2. In the same medium saucepan o
      ver high heat, add the quinoa and
      the remaining ½ cup of broth and
      bring to a boil. Reduce the heat to medium low and simmer for about
      15 minutes, or until the quinoa is
      tender. Fluff with a fork and allow to
      cool for 10 minutes before adding it to
      the large bowl with the farro.
    3. In a small bowl, whisk together the
      olive oil, lime juice, vinegar, oregano,
      garlic powder, brown sugar blend, salt,
      black pepper, and red pepper flakes.
    4. Toss the farro and quinoa in the
      large bowl to combine. Drizzle the
      olive oil mixture over the grains and
      toss again to combine.
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      240mg
      5%

    Ingredients

    farro
    1/2 cup

    low sodium vegetable broth (divided)
    2 cup

    red quinoa
    1/4 cup

    olive oil
    1 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tsp

    dried oregano
    1 tsp

    garlic powder
    1/2 tsp

    stevia brown sugar blend (such as Truvia)
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

  • Roasted Beets with Lemon and Dill

    Roasted Beets with Lemon and Dill

    How to Make Roasted Beets with Lemon and Dill

    Beets may be a little messy to prepare, but they’re well worth it! They are nutrition powerouses, rich in antioxodants and shown to help fight inflammation. Oh, and they’re also delicious! Pair this flavorful side dish with a lean protein, like this Mustard-Herb Roasted Pork Tenderloin.


    15 min prep time


    1 hr cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Coat a
      baking dish with nonstick cooking spray.
    2. Wash the beets, then pierce each
      beet several times with a fork and
      place in the prepared baking dish.
      Cover with aluminum foil and bake
      until a fork can pierce the beets with
      ease, about 1 hour. Remove the baking
      dish from the oven and allow the beets
      to cool for 15 minutes. Remove the skin
      and cut the beets into ¼-inch slices.
    3. Zest the lemon half (set the zest
      aside), then use a paring knife to
      remove the remaining skin and pith
      (white part) of the halved lemon. Cut
      in between the membranes to release
      the lemon segments, and then chop.
    4. In a medium bowl, combine the
      canola oil and cumin. Add the beets,
      lemon zest, chopped lemon, onion,
      dill, salt, and pepper and gently toss
      together. Transfer to a serving dish
      and serve warm.
    Veggie Rich
    Dinner
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    black pepper
    to taste

    salt
    1/8 tsp

    fresh dill
    1/4 cup

    red onion (finely chopped)
    1/4 med

    ground cumin
    1/2 tsp

    canola oil
    1/2 tbsp

    lemon
    1/2

    fresh beets (without greens)
    1 lbs

    nonstick cooking spray
    1

  • Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    How to Make Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It’s great as is, or you could add some additional flavors: Sprinkle with peanuts for crunch; drizzle with hot sauce for pow; add fresh cilantro for herbal flair.

     


    15 min prep time


    30 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.

    2. Pat or squeeze the tofu of excess liquid, if necessary. Cut the tofu into (3/4-inch) cubes.

    3. In a large bowl, whisk together the ginger, tamari, vinegar, and oil. Add the zucchini and bell pepper pieces to the sauce mixture; toss by hand to coat. 

    4. Arrange the zucchinis and peppers in a single layer on the baking sheet (fill 2/3 of the sheet), letting excess sauce drip back into the bowl. 

    5. Add the tofu to the bowl with the remaining sauce mixture; toss to coat. Arrange the tofu in a single layer on the baking sheet (fill the rest of the sheet). Drizzle tofu with any remaining sauce.

    6. Roast until the tofu and vegetables are browned, about 30 minutes; no stirring needed. Serve.

    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      580mg
      12%

    Ingredients

    red bell pepper (cut into 1-inch strips)
    2 med

    zucchini (cut into 1/2 thick rounds)
    2 med

    toasted sesame oil
    1 1/2 tbsp

    rice vinegar
    1 1/2 tbsp

    lower sodium soy sauce
    2 tbsp plus 2 tsp

    fresh ginger (grated)
    1 tbsp

    extra firm tofu
    1 (14-oz) package

  • BBQ Popcorn

    BBQ Popcorn

    How to Make BBQ Popcorn

    Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It’s also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    5 min prep time


    10 min cook time


    2servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.
    2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.
    3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Vegan
    Snacks
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      100mg
      2%

    Ingredients

    no-sugar-added barbecue sauce or <a href=”https://www.diabetesfoodhub.org/recipes/fruit-sweetened-bbq-sauce.html” target=”_blank”>Fruit-Sweetened BBQ Sauce</a>
    1 tbsp

    smoked paprika
    1/2 tsp

    salt
    1/8 tsp

    avocado oil or sunflower oil
    2 tsp

    popcorn kernels
    1/4 cup

  • Homemade Fruit-Sweetened Granola

    Homemade Fruit-Sweetened Granola

    How to Make Homemade Fruit-Sweetened Granola

    Despite its “health-halo,” store-bought granola is often loaded with fat and added sugars. This super simple recipe gets its sweetness from applesauce and has no added fat. Perfect for topping yogurt, coating baked chicken, or adding a crumb topping to a fruit-based dessert. Make a big batch for meal prepping and store in a sealed jar for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    35 min cook time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300°F. Line a baking sheet with unbleached parchment paper.
    2. In a medium bowl, stir together all ingredients. Spread in an even layer on the baking sheet.
    3. Bake in the oven until toasted, about 35 minutes. No stirring required. Cool on the tray on a cooling rack. Serve or store in a sealed jar or container for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Breakfast and Brunch
    Foodie
    Quick & Easy
    Snacks
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    old-fashioned rolled oats
    1 1/2 cup

    slivered almonds
    1/2 cup

    ground cinnamon
    1 tsp

    unsweetened applesauce
    1/2 cup

    vanilla extract
    1/2 tsp

  • Fruit-Sweetened BBQ Sauce

    Fruit-Sweetened BBQ Sauce

    How to Make Fruit-Sweetened BBQ Sauce

    Most store-bought barbecue sauces are loaded with added sugars. This quick and easy homemade sauce gets it sweetness from applesauce instead! This recipe is for a small batch, but you could easily double, triple or even quadruple it. Store leftovers in a sealed jar in the fridge for up to one week.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    5 min prep time


    4servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together all ingredients. Serve, or store in a sealed jar in the refrigerator for up to 1 week.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Grilling
    No Cook
    One Pot
    Quick & Easy
    Sauces
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 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
      105mg

      5%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      60mg
      1%

    Ingredients

    no-sugar-added ketchup
    1/4 cup

    unsweetened applesauce
    3 tbsp

    Apple Cider Vinegar
    1 tsp

    black pepper
    1/2 tsp

    smoked paprika
    1/2 tsp

  • Instant Pot Coconut Curry Vegetable Rice Bowls

    Instant Pot Coconut Curry Vegetable Rice Bowls

    How to Make Instant Pot Coconut Curry Vegetable Rice Bowls

    Preparing curries often involves a lot of chopping, but you can get around that easily. Take advantage of the pre-chopped or no-salt-added canned ingredients on the market, such as matchstick carrots, water chestnuts, and chickpeas.

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    30 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the rice, water, curry powder, and 1/4 tsp of the salt in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 15 minutes.
    2. Use a natural pressure release for about 12 minutes. When the valve drops, carefully remove the lid and stir in the remaining ingredients.
    3. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Bring to a boil and boil for 2 minutes, or until all the ingredients are heated
      through, stirring occasionally.
    Fiber Focused
    Asian
    Vegetarian
    Vegan
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    brown rice
    2/3 cup

    water
    1 cup

    curry powder
    1 tsp

    salt
    3/4 tsp

    chopped green onion
    1 cup

    sliced red or yellow bell pepper
    1 cup

    matchstick carrots
    1 cup

    chopped red cabbage
    1 cup

    sliced water chestnuts
    1 (8-oz) can

    no-salt-added chickpeas (rinsed and drained)
    1 (15-oz) can

    lite coconut milk
    1 (13-oz) can

    grated fresh ginger
    1 tbsp

    sugar
    1 1/2 tbsp

  • Thanksgiving Green Beans with Cranberries and Hazelnuts

    Thanksgiving Green Beans with Cranberries and Hazelnuts

    How to Make Thanksgiving Green Beans with Cranberries and Hazelnuts

    Brighten up a side of green beans with tart cranberries, fresh lemon zest, and crunchy hazelnuts! This simple side dish feels gourmet but is super easy to prepare. It also makes a nice, light addition to your Thanksgiving table instead of the traditional, heavy green bean casserole. If you can’t find hazelnuts, sliced almonds, walnuts, or pecans work just as well.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 16 servings and can be found here.


    10 min prep time


    3 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the oil, nuts, cranberries, salt and pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
    2. Fill a large pot 2/3 full of water and bring to boiling. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl or platter.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      85mg
      2%

    Ingredients

    fresh green beans (trimmed)
    1 1/4 lbs

    olive oil
    2 tsp

    chopped hazelnuts
    2 1/2 tbsp

    dried cranberries
    2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    zest of 1 lemon
    1

  • Peppermint Chocolate “Nice Cream”

    Peppermint Chocolate “Nice Cream”

    How to Make Peppermint Chocolate “Nice Cream”

    There’s no dairy in this “nice cream”! Bananas provide its delectable creaminess and sweetness. Next time you have overripe bananas on the counter, don’t throw them out—peel and cut them into “coins,” lay the coins out on a baking sheet and freeze until frozen solid, then store them in a freezer-safe container. 

    As you’re puréeing the nice cream, it starts out looking crumbly—and you might not think it’s going to work. Just be patient. It’ll all of a sudden become velvety smooth. Cacoa nibs add a nice chocolatey crunch to this vegan treat with no added sugar.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    3servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the frozen banana coins, cocoa powder, and extracts to a food processor. Cover and pulse 10 times to chop the bananas.
    2. Process the banana mixture on high speed until creamy, about 2½ minutes. Every 30 seconds, stop and scrape down the inside of the food processor.
    3. Add the cacao nibs and pulse 3 times to combine.
    4. Enjoy immediately, soft-serve style. Or freeze until solid; at serving time, set it out for 15 minutes, scoop, and serve.
    Fiber Focused
    Kid Friendly
    Comfort Food
    Vegetarian
    Vegan
    Quick & Easy
    No Cook
    Dessert
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    fully ripened bananas (sliced into coins and frozen)
    2 med

    unsweetened cocoa powder
    3 tbsp

    vanilla extract
    1/2 tsp

    peppermint extract
    1/4 tsp

    cacao nibs
    1 tbsp