The Super Diabetes Site

Tag: vegetarian

  • Thanksgiving Winter Salad with Champagne Vinaigrette

    Thanksgiving Winter Salad with Champagne Vinaigrette

    How to Make Thanksgiving Winter Salad with Champagne Vinaigrette

    Brighten up your holiday feast with this colorful salad! Blue cheese, pomegranates, and hazelnuts add interesting flavor and crunch to this seasonal salad, making it deliciously easy to add more vegetables to your holiday plate.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 6 servings and can be found here.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the champagne vinegar, lemon juice, honey, salt, pepper, chives, and oil until well combine. Or, add ingredients to a jar with a tight fitting lid and shake until combined.
    2. In a large serving bowl, combine the salad greens, blue cheese, pomegranate seeds, and hazelnuts. Toss with the dressing just before serving, or serve with dressing on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Dinner
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    champagne vinegar
    3 tbsp

    lemon juice
    2 tbsp

    honey
    1 1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh minced chives
    3 tsp

    walnut or olive oil
    1/3 cup

    salad greens
    10 cup

    crumbled blue cheese
    3 tbsp plus 1 tsp

    pomegranate seeds
    1/3 cup

    chopped hazelnuts
    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

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup

  • 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

  • Easy Middle Eastern Green Beans

    Easy Middle Eastern Green Beans

    How to Make Easy Middle Eastern Green Beans

    This dish is inspired by a Lebanese dish called loubieh. It’s simply green beans and grape tomatoes cooked with a just-right amount of extra-virgin olive oil and seasoned with cinnamon and sea salt. It comes together quickly and can easily be made while the rest of your meal cooks. Pair it with a simple protein dish, like this Balsamic Glazed Salmon, for a quick and easy weeknight dinner. 

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

     


    6 min prep time


    12 min cook time


    2servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the green beans and tomatoes, cover, and cook until the green beans are tender yet crisp and the tomatoes are fully softened, about 10 minutes. Toss with tongs a couple of times throughout the cooking.

    2. Sprinkle the vegetables with the cinnamon and salt. Toss to combine, and then serve.

    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Cooking for 1 or 2
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      240mg
      5%

    Ingredients

    extra virgin olive oil
    2 tsp

    fresh green beans (stem ends trimmed)
    8 oz

    grape tomatoes
    1 cup

    ground cinnamon
    1/4 tsp

    salt
    1/8 tsp

  • Parmesan Mashed Cauliflower

    Parmesan Mashed Cauliflower

    How to Make Parmesan Mashed Cauliflower

    Trade out mashed potatoes for this low-carb copycat! Cauliflower easily replaces potatoes in this flavorful side dish.

     


    10 min prep time


    8 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Wash the cauliflower and cut it into florets.
    2. Place the cauliflower florets in a microwave-safe dish and microwave for about 8 minutes, until the cauliflower is soft. Stir halfway through the cooking time.
    3. Place the cauliflower, yogurt, cheese, garlic powder, and pepper in a food processor or blender and blend until smooth,
    4. Top with the onions and serve.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      2mg

      <1%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      240mg
      5%

    Ingredients

    cauliflower
    1 medium head

    Plain Nonfat Greek yogurt
    6 tbsp

    freshly grated Parmesan cheese
    1/4 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    chopped green onions
    1 tbsp

  • Ricotta and Blackberry Jam Crostini

    Ricotta and Blackberry Jam Crostini

    How to Make Ricotta and Blackberry Jam Crostini

    Need something fancyish? This crostini recipe will become your go-to hors d’oeuvre pick. It does double duty as a stress-free afterwork or after-school snack, too. To make it, you don’t actually need an entire footlong baguette here; the recipe works surprisingly well with slices from a standard hoagie or submarine roll—as long as it’s not already split. 

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

     


    8 min prep time


    5 min cook time


    6servings


    2 crostini

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a bread knife, trim off the rounded ends of the roll. Cut the roll into 12 slices, about 1/2 inch thick each. Toast the bread slices in a toaster until golden brown.
    2. Top each slice with 1 Tbsp of the ricotta cheese, then 1 tsp of the jam. Evenly top with the blackberries, then sprinkle with the salt. Arrange on a platter and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Quick & Easy
    Lunch
    Breakfast and Brunch
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      2 crostini


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      10mg

      3%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      5g

    • Potassium
      125mg
      3%

    Ingredients

    whole grain hoagie or submarine roll
    1 (4-oz)

    part-skim ricotta cheese
    3/4 cup

    fruit-sweetened blackberry jam
    1/4 cup

    fresh or thawed frozen blackberries
    3/4 cup

    sea salt
    1/8 tsp

  • Pumpkin Hummus

    Pumpkin Hummus

    How to Make Pumpkin Hummus

    Add some fall flair to traditional hummus! Pair this tasty hummus with fresh veggies or pita chips, or enjoy it on toast for a quick snack.

     


    10 min prep time


    7servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all of the ingredients except the pumpkin seeds to a food processor or blender and blend until smooth.
    2. Garnish with a sprinkling of pumpkin seeds, if desired. Serve with pita chips or fresh vegetables, such as celery, sugar snap peas, or carrots.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Mediterranean
    Appetizers
    Foodie
    Lunch
    Quick & Easy
    Sides
    Snacks
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

    canned pumpkin
    1/2 cup

    tahini
    2 tbsp

    olive oil
    1 tbsp

    lemon juice
    1 tbsp

    garlic
    2 clove

    smoked paprika
    1/4 tsp

    freshly ground black pepper
    to taste

    pumpkin seeds (optional)
    1 tsp

  • Gingered Pumpkin Bisque

    Gingered Pumpkin Bisque

    How to Make Gingered Pumpkin Bisque

    This sweet and savory soup combines pumpkin, pear, and fresh ginger into a creamy soup that will warm you up on a chilly fall day. You can toss everything in a slow-cooker and let it cook all day, so dinner is ready when you come home from work. Pair this dish with an Arugula, Pear, Walnut, & Pecorino Salad for a fall-themed soup-and-salad combo or Tarragon Herbed Chicken and Mushrooms for something heartier.

    Find this recipe and more in our cookbook, The Diabetes Fast-Fix Slow Cooker Cookbook


    15 min prep time


    7 hr cook time


    6servings


    1 cup soup with 1 tbsp yogurt

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Add the pumpkin, pears, onions, broth, cumin, nutmeg, salt, and cayenne to the slow cooker. Cover and cook on high for 3 1/2 hours, or on low for 7 hours, or until onions are tender.
    2. Working in 1-cup batches, purée the pumpkin mixture in a blender, being sure to secure the lid tightly while blending. Return the mixture to the slow cooker, stir in the remaining ingredients, except the yogurt. Cover and cook on high for 30 more minutes.
    3. Serve topped with 1 tbsp of yogurt.
    Budget Friendly
    Lunch
    One Pot
    Quick & Easy
    Sides
    Slow Cooker
    Soup
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup soup with 1 tbsp yogurt


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    pumpkin puree
    1 (15-oz) can

    firm medium pear (peeled, cored, and chopped)
    1

    diced onion
    1 1/2 cup

    low sodium chicken or vegetable broth
    1 (14.5-oz) can

    ground cumin
    1/2 tsp

    ground nutmeg
    1/4 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/8 tsp

    fat-free half-and-half
    2 cup

    trans-fat-free margarine
    1/4 cup

    packed brown sugar substitute blend, such as Splenda
    1 1/2 tbsp

    grated fresh ginger
    1 tbsp

    Plain Nonfat Greek yogurt
    6 tbsp

  • Ronaldo’s Apple Pie

    Ronaldo’s Apple Pie

    How to Make Ronaldo’s Apple Pie

    This “apple pie” recipe from Chef Ronaldo Linares ditches the buttery crust without sacrificing any of the flavor of a classic apple pie.


    10 min prep time


    1 hr cook time


    3servings


    1 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Core the apples, making sure to leave the bottoms intact. Cut off the top of
      each apple, about 1/4 inch from the top.
    3. In a medium bowl, combine 2 tablespoons lime juice and 2 cups water. Soak
      the apples in the water for about 5 minutes to prevent browning.
    4. In another bowl, add almond butter, cinnamon, nutmeg, vanilla extract,
      remaining lime juice, and pumpkin spice. Mix together.
    5. Remove apples from water and pat dry. Stuff each apple with 1 tablespoon
      almond butter mixture. Once all apples are stuffed, place them in a deep
      baking dish. Add about 1/2 inch water to the baking dish, and make sure
      apples are upright in the water. (The water keeps the apples from drying out.)
      Bake for 1 hour. While the apples bake, keep an eye on the water level; add
      more water if needed.
    6. Once apples are fork tender, remove from baking dish and serve.
    Fiber Focused
    Vegetarian
    Vegan
    Gluten-Free
    Dessert
    Cooking for 1 or 2
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1 apple


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        28g

    • Protein
      4g

    • Potassium
      390mg
      8%

    Ingredients

    apples such as Gala or Fuji
    3

    lime juice (divided)
    2 tbsp plus 1/2 tsp

    almond butter
    3 tbsp

    ground cinnamon
    1/8 tsp

    ground nutmeg
    1/8 tsp

    vanilla extract
    1/8 tsp

    pumpkin pie spice
    1/8 tsp