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Tag: vegetarian

  • Spaghetti Squash Parmigiano

    Spaghetti Squash Parmigiano

    How to Make Spaghetti Squash Parmigiano

    Spaghetti squash is a winter squash with a unique stringy flesh that resembles spaghetti noodles. This recipe is a low carb side dish featuring classic Italian flavors but without the pasta! Spaghetti squash is also a lower potassium winter squash, making it a great addition to a kidney-friendly diet.
    Chef’s Tip: Microwaving the raw spaghetti squash before cutting in half makes it much easier to cut into.


    10 min prep time


    1 hr cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375º F.
    2. Pierce spaghetti squash with a fork. Microwave for 5 minutes to soften. Cut the spaghetti squash in half and remove seeds and membranes.
    3. Rub cut squash all over with 2 tbsp olive oil. Place squash cut side down on a lightly greased baking sheet and bake for 50 minutes. Remove squash from oven and set aside to cool enough to be easily handled.
    4. Heat remaining 2 tablespoons olive oil in a skillet over medium heat. Add garlic and shallot; cook and stir until fragrant, 2-3 minutes. Turn off heat.
    5. Use a large spoon or fork to scrape the stringy flesh from the squash into the skillet. Add Parmesan cheese, black pepper and red pepper chili flakes; stir to combine. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Vegetarian
    Sides
    Gluten-Free
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      155mg
      3%

    Ingredients

    spaghetti squash
    1 (about 5 lbs)

    olive oil (divided use)
    4 tbsp

    garlic (minced)
    2 clove

    shallot (minced)
    1

    black pepper
    1/4 tsp

    crushed red pepper flakes
    1/8 tsp

    grated Parmesan cheese
    3/4 cup

  • 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
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    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

  • Vegetarian Kale Pasta

    Vegetarian Kale Pasta

    How to Make Vegetarian Kale Pasta

    This one-pan vegetarian pasta calls for soy-based veggie crumbles that provide the same texture and flavor as ground beef. You could also make this dish vegan by using a non-dairy yogurt. Everything cooks together in one pan making clean up a breeze—perfect for a weeknight meal!


    10 min prep time


    30 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium heat. Sauté the onion until tender. 

    2. Stir in the veggie crumbles, water and Italian seasonings. Cover and cook until crumbles are cooked through, about 4 minutes.

    3. Pour 2-1/2 cups vegetable broth into the mixture and bring to a boil. Add pasta and cook, stirring occasionally, over medium high heat until broth is absorbed, about 10 to 12 minutes. 

    4. Add remaining broth, kale and chili flakes and cook over medium heat until pasta is done, about 14 minutes.

    5. Remove the pan from the heat and stir in the Greek yogurt. Serve hot.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      462mg
      10%

    Ingredients

    olive oil
    1 tbsp

    diced onion
    1 cup

    meatless ground “beef” crumbles (from frozen section)
    12 oz

    water
    1/3 cup

    Italian seasoning
    2 tsp

    Red Chili Flakes
    1 tsp

    low sodium vegetable broth (divided use)
    4 cup

    whole wheat bowtie pasta
    8 oz

    kale (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    6 tbsp

  • 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
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    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

  • Strawberry Banana “Ice Cream”

    Strawberry Banana “Ice Cream”

    How to Make Strawberry Banana “Ice Cream”

    Frozen bananas are the surprising base for this creamy, soft-serve “ice cream.” It’s dairy-free and vegan, low in saturated fat, made with no added sugars, and still totally delicious! Perfect for when you are craving dessert. You could use fresh or frozen strawberries. If using frozen, let them thaw first.


    2 hre prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel bananas and slice into 1/4-inch rounds. Place in a bowl and freeze for at least 2 hours.

    2. Once bananas are frozen, add them to a blender or food processor along with the strawberries and coconut milk. Blend on high speed 30 seconds. 

    3. Scrape down the sides of the blender and blend on high 30 more seconds. Repeat this process until mixture is smooth and the texture of soft-serve ice cream. 

    4. You can serve immediately or freeze for 30 minutes for a firmer texture.

    Kid Friendly
    Comfort Food
    Vegetarian
    Vegan
    Gluten-Free
    Budget Friendly
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      310mg
      7%

    Ingredients

    banana(s)
    2

    sliced strawberries
    1 cup

    coconut milk
    2 tbsp

  • Whole Roasted Cauliflower with Lemon Vinaigrette

    Whole Roasted Cauliflower with Lemon Vinaigrette

    How to Make Whole Roasted Cauliflower with Lemon Vinaigrette

    A whole roasted cauliflower is an impressive centerpiece to a plant-based meal. This low carb show-stopper is well worth the cook time—it tastes as good as it looks, and the prep is quick and easy.


    5 min prep time


    1 hr cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. In a small bowl mix together 2 tbsp of the olive oil
      and salt. Place cauliflower, cut side down, in a
      large baking dish. Pour olive oil evenly over
      cauliflower and use your hands to rub the
      oil and salt mixture into the cauliflower.
    3. Place on the middle oven rack, and roast
      1 hour (if cauliflower starts getting too dark,
      then cover with aluminum foil).
    4. While cauliflower is roasting, whisk together
      the lemon juice, remaining 2 tbsp olive oil, parsley, and black pepper in a small bowl.
    5. When cauliflower is finished roasting,
      pour vinaigrette evenly over entire head.
    6. To serve, cut whole cauliflower in half,
      then cut each half into 4 pieces.
    Low Carb
    Veggie Rich
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Main Dish
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil (divided use)
    4 tbsp

    salt
    1/2 tsp

    cauliflower (leaves and stem trimmed)
    1 whole head (about 2 1/2 lbs)

    lemon (juiced)
    1/2

    dried parsley
    1/2 tsp

    black pepper
    1/8 tsp

  • Quinoa Dessert Pudding

    Quinoa Dessert Pudding

    How to Make Quinoa Dessert Pudding

    This dessert has the same comfort and flavor of rice pudding, but it’s made with quinoa which is a high-protein whole grain and diabetes superfood. Be sure to rinse the quinoa before cooking—this helps avoid any bitter taste.


    5 min prep time


    45 min cook time


    9servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa under cold
      water
      for 2 minutes.
    2. Whisk together milk,
      fat-free half-and-half,
      brown sugar blend, vanilla,
      cinnamon,
      and nutmeg in
      a medium saucepan over
      medium heat. Bring to a
      simmer.
    3. Once the milk mixture is
      simmering, stir in quinoa and
      reduce heat to a low simmer.
      Partially cover the pan and
      cook 40 minutes, stirring every
      10 minutes.
    4. When quinoa is done
      cooking,
      stir in toasted
      pumpkin
      seeds and serve.
    Comfort Food
    Dessert
    Gluten-Free
    One Pot
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      300mg
      6%

    Ingredients

    quinoa
    1 cup

    skim milk
    1 1/2 cup

    fat-free half-and-half
    1 1/2 cup

    low-calorie brown sugar blend, such as Truvia or Splenda
    1/4 cup

    vanilla extract
    1 tsp

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/4 tsp

    pumpkin seeds (toasted)
    1/2 cup

  • Barley, Mushroom, and Herb Risotto

    Barley, Mushroom, and Herb Risotto

    How to Make Barley, Mushroom, and Herb Risotto

    Risotto is traditionally made with starchy rice, but this version made with barley is higher fiber, and has a delightfully chewy texture. Adding the liquid to the grains 1/2 cup at a time gives them a rich, creamy texture by the time they are done cooking. Serve this as whole-grain side to a protein entree, like this Mediterranean Chicken and Artichokes, or add cooked chicken or shrimp and a handful of green to make this a complete meal.


    10 min prep time


    45 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring chicken broth and
      water to a simmer over medium heat. Set
      aside but keep warm on low heat.
    2. In a separate medium saucepan, add
      1 teaspoon olive oil over medium heat. Sauté
      onion until clear. Add barley and sauté
      2 minutes.
    3. Ladle 1/2 cup hot broth into barley mixture
      and stir constantly until liquid is absorbed.
      Continue to add broth, one 1/2 cup
      at a time, until the barley is cooked and has
      a creamy texture.
    4. Add 2 teaspoons olive oil to a medium
      sauté pan over medium-high heat. Add
      mushrooms and sauté until all the liquid
      from the mushrooms is expelled and mushrooms
      begin to brown. Add garlic and sauté
      1 minute.
    5. Add sautéed mushrooms and garlic to
      barley mixture; then stir in parsley, chives,
      pepper, and parmesan cheese. Serve immediately.
    6. If the barley risotto gets too thick, add
      more hot broth, stirring until creamy.
    Fiber Focused
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        6g

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

        0%

    • Protein
      9g

    • Potassium
      510mg
      11%

    Ingredients

    low sodium chicken broth
    4 cup

    water
    2 cup

    olive oil (divided use)
    3 tsp

    small onion (diced)
    1

    pearled barley
    1 cup

    sliced mushrooms
    1 lbs

    garlic (minced)
    1 clove

    fresh parsley
    2 tsp

    fresh chives
    2 tsp

    black pepper
    1/4 tsp

    grated Parmesan cheese
    1/4 cup

  • Orange and Apple Bars

    Orange and Apple Bars

    How to Make Orange and Apple Bars

    These bars, with their thin layer of tasty apple
    butter, are a delightful snack or dessert. The crust is made with heart-healthy oats to boost the fiber.


    20 min prep time


    35 min cook time


    24servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray an
      8-inch square baking dish with cooking spray.
    2. In a medium bowl, stir together the oatmeal,
      flour, sugar, cardamom, nutmeg, and baking soda.
    3. In a small bowl, using a fork, lightly beat the
      egg whites. Stir in the oil and 2 tbsp fresh orange juice.
    4. Add the egg white mixture to the oatmeal
      mixture, stirring until the combined mixture holds
      together. Press three-fourths of the mixture into the
      baking dish.
    5. In a medium bowl, whisk together the fruit butter
      and 2 tsp of the orange zest. Using a rubber scraper, spread
      the fruit butter mixture over the oatmeal mixture.
      Sprinkle with the remaining oatmeal mixture.
    6. Bake for 30–35 minutes, or until the top is
      golden brown. Transfer the dish to a cooling rack
      and let cool completely, then cut into 24 equal bars.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Dessert
    Vegetarian
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    Nutrition facts

    24 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        4%

    • Protein
      1g

    • Potassium
      40mg
      <1%

    Ingredients

    nonstick cooking spray
    1

    old-fashioned oats
    1 cup

    whole-wheat flour
    1 cup

    sugar
    1/4 cup

    ground cardamom
    1/2 tsp

    ground nutmeg
    1/4 tsp

    baking soda
    1/4 tsp

    egg whites
    2

    canola oil
    3 tbsp

    orange (zested and juiced)
    1

    apple butter
    1 1/2 cup

  • Fresh Vegetable Summer Rolls

    Fresh Vegetable Summer Rolls

    How to Make Fresh Vegetable Summer Rolls

    Fresh summer rolls are easy to make. Here, tofu
    replaces the Vietnamese shrimp filling for a
    vegetarian version of the classic and popular dish.
    Enjoy a small amount of low-sodium peanut or chili
    sauce for dipping, if desired.


    25 min prep time


    12servings


    1 roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a flat round cake pan with water. Place a
      clean, smooth (not fuzzy) kitchen towel on your work
      surface. Arrange the lettuce, tofu, carrots, cucumber,
      sprouts, and mint into individual piles on a plate.
    2. Put 1 rice paper in the water. Soak until pliable.
      Place the rice paper on top of the kitchen towel. Blot
      dry. The paper should be sticky, not slippery. Stack
      the ingredients as follows, one on top of the other on
      the side of the paper closest to you: 1 lettuce leaf,
      1 piece of tofu, some carrot, cucumber, sprouts, and
      2 mint leaves, one beside the other.
    3. Fold the side of the paper that is farthest from
      you over the filling tightly. Be careful not to tear it.
      Fold in the sides, and roll all the way to the end.
      Repeat this step with the remaining ingredients.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Asian
    Vegetarian
    Vegan
    No Cook
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Appetizers
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      5g

    • Potassium
      155mg
      3%

    Ingredients

    bibb or boston lettuce
    12 leaves

    extra firm tofu (drained and cut lengthwise into 12 1/2-inch-thick planks)
    1 lbs

    large carrot (peeled and cut into 2-inch-long matchsticks)
    1

    English or hothouse cucumber (peeled, seeded, and cut into 2-inch-long matchsticks)
    1/2

    mung bean or clover sprouts (blanched)
    2 cup

    fresh mint
    24 leaves