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Tag: vegetarian

  • 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
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    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
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    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

  • Just Peachy Yogurt and Granola Jar

    Just Peachy Yogurt and Granola Jar

    How to Make Just Peachy Yogurt and Granola Jar

    Flavored yogurts from the store are usually full of added sugars. You can easily make your own at home, starting with plain yogurt and adding fresh or frozen fruit, fruit preserves, and granola. Try this combo made with peaches! Top with store-bought granola (look for a brand with low added sugar) or make this quick and easy Fruit-Sweetened Granola. You can make several jars ahead of time for a quick grab-and-go breakfast. Add the granola just before eating to keep it crunchy.

    This recipes comes from The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN.

     

     


    8 min prep time


    2servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together the yogurt, fruit spread, and vanilla.

    2. In each of two jars, layer the peaches, yogurt mixture, and granola. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    No Cook
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      450mg
      10%

    Ingredients

    Plain Nonfat Greek yogurt
    1 1/3 cup

    fruit-sweetened peach or apricot jam
    1 1/2 tbsp

    vanilla extract
    1/4 tsp

    fresh or frozen peaches
    1 cup

    low-fat granola
    1/3 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
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    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
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    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

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

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


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves

  • Instant Pot Chia Berry Crepes

    Instant Pot Chia Berry Crepes

    How to Make Instant Pot Chia Berry Crepes

    Chia seeds are a diabetes superfood—they’re loaded with fiber, omega-3 fatty acids, and antioxidants. They also form a gel when added to liquids, so they can help thicken sauces, dressings, and jellies. In this recipes, chia seeds are combined with frozen berries to create a jam-like fruit filling with very little added sugar.

    You can make your own crepes or look for premade crepes in the produce section of your grocery store for a super easy sweet treat. Or you could use the chia-berry jam to top toast, waffles, or oatmeal for breakfast.

    Find this recipe and more in The Instant Pot Diabetes Cookbook.

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    5 min cook time


    4servings


    1 crepe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the berries, 1/2 cup of the water, and the chia seeds in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 1 minute.
    2. Use a quick pressure release. When the valve drops, carefully remove the lid.
    3. In a small bowl, stir together the remaining 1 Tbsp of water and the cornstarch. Stir until the cornstarch is dissolved.
    4. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Stir the cornstarch mixture into the berries. Bring to a boil and boil for 1 minute, or until thickened slightly.
    5. Turn off the heat. Stir in 2 Tbsp of the powdered sugar and the almond extract. Place the berry mixture in a medium bowl and let stand for 15 minutes to cool slightly.
    6. Spoon equal amounts of the berry mixture down the center of each crepe (about 1/3 cup per crepe). Fold the ends over to overlap slightly. Spoon the remaining 1 Tbsp of powdered sugar into a fine mesh sieve and sprinkle evenly over each crepe. Top each crepe with 1/4 cup yogurt and serve immediately.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 crepe


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g

    • Protein
      8g

    • Potassium
      190mg
      4%

    Ingredients

    frozen blueberries
    1 cup

    frozen raspberries
    1 cup

    water (divided use)
    1/2 cup plus 1 tbsp

    chia seeds
    2 tsp

    Cornstarch
    2 tsp

    powdered sugar (divided use)
    3 tbsp

    almond extract
    1/8 tsp

    premade crepes
    4

    plain 2% Greek yogurt
    1 cup

  • 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
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    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

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)

  • Herbed Soft Scrambled Eggs on Toast

    Herbed Soft Scrambled Eggs on Toast

    How to Make Herbed Soft Scrambled Eggs on Toast

    Fresh herbs turn ordinary scrambled eggs into something special! Use whatever herbs you have on hand, or try any of these dynamic duos: parsley and mint, dill and chives, parsley and tarragon, or mint and basil. 

    For the fluffiest scrambled eggs, try gently folding rather than continuously stirring them. All you’ll do is slowly scrape up beaten eggs as they cook using a flexible silicone spatula, one row at a time, while folding (gently flopping!) the cooked egg portion on top of the runnier portion. Continue just until there’s no more runniness.
     


    7 min prep time


    5 min cook time


    2servings


    1 topped toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread in a toaster or toaster oven to desired doneness.
    2. While the bread is toasting, prepare the eggs: fully heat the oil in a medium stick-resistant skillet over medium-low heat. Pour the eggs into the hot skillet and cook while gently stirring (or folding) the mixture until the eggs are no longer runny, yet are still moist, about 1 1/2–2 minutes. Remove the skillet from the heat, sprinkle with the salt, and gently stir (or fold) in the herbs.
    3. Transfer the toasts to plates. Top each toast with half the herbed eggs. If desired, sprinkle with freshly ground black pepper to taste. Serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 topped toast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g

    • Protein
      11g

    • Potassium
      190mg
      4%

    Ingredients

    sprouted whole-grain or whole-wheat bread
    2 slices

    olive oil
    1 tsp

    eggs
    2

    salt
    1/8 tsp

    loosely packed chopped fresh herbs
    1/4 cup