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Tag: vegetarian

  • Summer Peach and Corn Salad

    Summer Peach and Corn Salad

    How to Make Summer Peach and Corn Salad

    Talk about a summer treat! This healthy salad is so good, especially in summer when you can grab fresh peaches and corn in season (and on sale!). When you brown the peaches and corn, they tend to take on completely different taste profiles. Be prepared for an explosion of flavors!


    20 min prep time


    25 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To a large bowl, add peaches, vanilla, nutmeg, cinnamon, and 1 teaspoon avocado oil, and toss gently.
    2. Preheat a medium nonstick pan over medium heat. Add peaches to the pan and lightly brown them on both sides. Transfer to a small baking sheet and place in the refrigerator.
    3. Place corn in a pot of cold water and bring to a boil until corn is cooked through, about 10–15 minutes. Remove from water and cut in half.
    4. Preheat a medium nonstick pan over medium heat and add 1 teaspoon avocado oil. Wait 10 seconds and then add corn. Lightly brown all sides of the corn. Transfer corn to a small baking sheet and place in the refrigerator.
    5. Once peaches and corn are cool, remove from the refrigerator. Cut the corn kernels off the ear; add to a bowl along with the peaches and add onions.
    6. To a separate bowl, add all dressing ingredients. Whisk together until it reaches a smooth consistency. Add dressing to corn, peaches, onions, and toss gently. Serve.
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Snacks
    Salads
    Dessert
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        19g

    • Protein
      5g

    • Potassium
      580mg
      12%

    Ingredients

    ripe peaches (washed and cut into quarters)
    5

    vanilla extract
    1/4 tsp

    ground nutmeg
    1/4 tsp

    ground cinnamon
    1/4 tsp

    avocado oil (divided)
    2 tsp

    ears corn (husks removed, washed)
    5

    red onion (peeled and thinly sliced)
    1 small

    fat-free plain Greek yogurt
    3 tbsp

    kosher salt
    1/2 tsp

    black pepper
    1 tsp

    fennel seeds
    1 tsp

    ground cumin
    1/4 tsp

    ground coriander
    1 tsp

    avocado oil
    1 tbsp

    lime juice
    2 tbsp

    chopped cilantro
    1 tbsp

  • Instant Pot Individual Egg and Vegetable Frittatas

    Instant Pot Individual Egg and Vegetable Frittatas

    How to Make Instant Pot Individual Egg and Vegetable Frittatas

    Individual egg frittatas packed with veggies and topped with cheddar cheese make a perfectly-portioned breakfast! The Instant Pot does most of the work for you, and produces perfectly-cooked, tender frittatas. You can enjoy them right away, or make them ahead of time for weekday breakfasts on the go.

    Trying to cut carbs? Instead of corn, use any other nonstarchy vegetable you have on hand. Frittatas are a great way to use up leftover veggies before they go bad.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    20 min cook time


    4servings


    1 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat four (6-oz.) ramekins with cooking spray. Divide the corn, kale, bell pepper and onions evenly between the ramekins. Press down with back of spoon to pack slightly.
    2. Whisk together the eggs, egg whites, thyme and 1/4 tsp. salt in a 2-cup measuring cup with a spout or a medium bowl and slowly pour over each serving. Coat four 6-inch squares of foil with cooking spray and cover cups individually with a sheet of foil, coated side down.
    3. Add 1 cup water to pressure cooker pot, add trivet and 3 ramekins. Stack the fourth ramekin on top of other ramekins. Seal lid, close valve, press Manual button to 10 minutes. Use a natural pressure release for 10 minutes followed by a quick pressure release.
    4. When valve drops, carefully remove the lid. Remove ramekins and remove foil. Sprinkle evenly with the remaining 1/8 tsp. salt and cheese. Let stand 5 minutes for peak flavors and texture
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Breakfast and Brunch
    Budget Friendly
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 frittata


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      16g

    • Potassium
      410mg
      9%

    Ingredients

    canned or frozen corn kernels
    1 1/3 cups

    chopped kale
    1 cup

    chopped red bell pepper
    1 cup

    finely chopped green onion
    1 cup

    eggs
    4

    egg whites
    4

    dried thyme
    1/4 tsp

    salt (divided use)
    1/4 tsp plus 1/8 tsp

    water
    1 cup

    reduced-fat sharp cheddar cheese (grated)
    2 oz

  • Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    How to Make Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

     

    I “discovered” this delicious slaw while volunteering at a Washington, D.C., elementary school where the children stated that their favorite food was the “ABC salad,” which they made from ingredients in the school garden! It was so inspiring to see the children devour the vegetables with such pleasure that I became a fan, too! I even began including it in my “Culinary Medicine Made Easy” cooking classes and on as many menus as possible.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place shredded beets, carrots, and apple in mixing bowl and mix to combine. Add walnuts and green herb(s) on top of mixture and set bowl aside.
    2. In a small bowl, whisk together blood orange juice and salt until salt is dissolved. Add 3–4 grinds of pepper, then whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.
    Veggie Rich
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    medium fresh beet (peeled and shredded)
    1

    medium carrots (peeled and shredded)
    2

    large Granny Smith apple (peeled and shredded)
    1

    chopped walnuts
    1/4 cup

    chopped fresh parsley, dill, of combination
    3 tbsp

    Juice of 1 blood orange
    1

    salt
    1/4 tsp

    black pepper
    to taste

    olive oil
    2 tbsp

  • Mixed Pepper Medley

    Mixed Pepper Medley

    How to Make Mixed Pepper Medley

    This mixture is know as peperonata in Italy and is a typical garnish for roasted and grilled meats, but you could also pair it with a plant-based protein such as Moroccan Lentils with Stewed Tomatoes for a satisfying vegan meal. 

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    25 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large, wide skillet over medium heat. Add peppers, and cook until browned.
    2. Stir in garlic and cook for 1 minute. Add green olives, then reduce heat to low and cover. Cook for 20 minutes, or until peppers are tender.
    3. Stir in balsamic vinegar. Taste, and add salt if necessary.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    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
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      200mg
      4%

    Ingredients

    olive oil
    3 tbsp

    mixed red, yellow, and green bell peppers (cut into thin strips)
    2 lbs

    garlic (minced)
    6 clove

    pitted, diced green olives
    1/4 cup

    balsamic vinegar
    2 tbsp

    salt
    1/4 tsp, or to taste

  • Moroccan Lentils with Stewed Tomatoes

    Moroccan Lentils with Stewed Tomatoes

    How to Make Moroccan Lentils with Stewed Tomatoes

    You can prepare the lentils ahead of time for a quick weeknight meal that will be ready in minutes. Pair this with a Mixed Pepper Medley for a satisfying vegan dish, full of plant-based proteins and non-starchy vegetables.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    40 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place lentils in a medium saucepan, and add water to cover. Bring to a boil over high heat, reduce to low, and simmer, covered, for 30 minutes or until tender. Drain and set aside. (This step may be done a day ahead of time.)
    2. Combine lentils, tomatoes, onion, coriander, salt, and pepper in a large saucepan. Add 1 cup water, and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 minutes.
    3. Add cilantro, and stir. Serve hot.
    Low Sodium
    Fiber Focused
    Mediterranean
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    uncooked brown lentils (sorted and rinsed)
    1 cup

    no-salt-added canned chopped tomatoes
    1 cup

    medium yellow onion (chopped)
    1

    ground coriander
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chopped fresh cilantro
    1/4 cup

  • Orange, Asparagus, and Avocado Salad

    Orange, Asparagus, and Avocado Salad

    How to Make Orange, Asparagus, and Avocado Salad

     


    This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
    2. Divide lettuce evenly among six salad bowls or plates.
    3. Combine orange, tomato, and avocado in a medium bowl.
    4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
    5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
    Low Carb
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    No Cook
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh asparagus (trimmed)
    1 bunch

    romaine lettuce (cut into bite-size pieces)
    4 oz

    large orange (peeled and cut into segments)
    1

    large tomato (cut into 12 equal pieces)
    1

    avocado (pitted, peeled, and diced)
    1

    olive oil
    2 tbsp

    red wine vinegar
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Orzo with Lemon, Artichokes, and Asparagus

    Orzo with Lemon, Artichokes, and Asparagus

    How to Make Orzo with Lemon, Artichokes, and Asparagus

     

    Artichokes and asparagus are a match made in culinary heaven and are often paired together in typical Italian dishes. Among their many similarities, both crops are native to the Mediterranean and grow best in a warm to slightly cool climate. In the kitchen, they can be incorporated into healthful soup, pasta, rice, omelet, and salad recipes.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to a boil over high heat. Add 1/4 tsp salt and reduce heat to medium.
    2. Add orzo and stir. Cook orzo until tender, but still al dente. Drain orzo when done and return to pot.
    3. Meanwhile, bring a medium-size pot of water to a boil over high heat. Add asparagus and cook until tender (about 5 minutes), then drain.
    4. Add asparagus, artichoke hearts, lemon juice, lemon zest, additional 1/4 tsp salt (if desired), freshly ground pepper, and olive oil into the pot with the orzo and stir.
    5. Taste and adjust seasoning, if necessary. Garnish with cheese and serve hot.
    Fiber Focused
    Mediterranean
    Vegetarian
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    salt
    1/4 tsp

    dry orzo pasta or small gluten-free pasta
    1/2 lbs

    fresh or frozen asparagus (trimmed into 1-inch peices)
    1 lbs

    frozen artichoke hearts (thawed)
    1 (14-oz) package

    lemon juice
    1/4 cup

    zest of 1 lemon
    1

    black pepper
    1/4 tsp

    olive oil
    2 tbsp

    Pecorino Romano cheese (grated)
    1/4 cup

  • White Bean, Lemon, and Herbed Feta Dip

    White Bean, Lemon, and Herbed Feta Dip

    How to Make White Bean, Lemon, and Herbed Feta Dip

     

    Even though it can be made in a flash, this zesty dip combines all the bright flavors of Greece in one easy-to-make dish. If you are a Mediterranean food fan, this dip will make a great addition to hummus in your repertoire. Note that when storing this dip in the refrigerator, it tends to firm up. Before serving, simply stir in water a tablespoon at a time until it becomes the desired consistency.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
    2. Taste and season with salt (if desired) and pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mediterranean
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    canned or cooked cannellini beans
    1 1/2 cup

    Greek feta cheese (cut into small pieces or crumbled)
    1/2 cup

    juice and zest of 1 lemon
    1

    extra-virgin olive oil
    1/4 cup

    fresh mint (plus extra for garnish)
    1/4 cup

    fresh oregano (plus extra for garnish)
    1/4 cup

    freshly ground black pepper
    to taste

  • Ensalada de Zanahoria & Col

    Ensalada de Zanahoria & Col

    How to Make Ensalada de Zanahoria & Col

    Al igual que ocurre con otras hortalizas crucíferas (el brécol y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcle todos los ingredientes y revuelva bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      1g

    Ingredients

    col (repollo) picado en tiras
    2 tazas

    zanahoria (rallada)
    1

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    azúcar
    1/2 cdta

    sal
    1/4 cdta

    pimienta negra
    1/2 cdta

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

  • Hawaiian Shaved Brussels Sprouts

    Hawaiian Shaved Brussels Sprouts

    How to Make Hawaiian Shaved Brussels Sprouts

    There are a couple ways to shave Brussels sprouts. One way to do it is by hand—just trim the stem-end of each sprout so that it sits flat on a cutting board. Then, using a chef’s knife, cut it into very thin slices. (Trimming the end prevents it from rolling around.) Another way is to use a food processor. Simply place the sprouts in the chute and let the slicing attachment do the work!


    10 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut off the bottoms of the brussels sprouts’ cores, then cut the sprouts into very thin slices with a knife, or slice them in a food processor.
    2. In a large skillet over medium heat, heat the oil until it’s hot. Sauté the brussels sprouts for 5 to 7 minutes, or until they begin to brown, stirring occasionally. For crispier brussels sprouts, sauté a couple minutes longer.
    3. Stir in the brown sugar, salt, pepper, and pineapple. Cook for 3 to 5 minutes, or until heated through. Sprinkle with the macadamia nuts and serve.
    Veggie Rich
    Gluten-Free
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    fresh Brussels sprouts
    16 oz

    canola oil
    1 tbsp

    brown sugar
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    pineapple bits in juice (drained well)
    1 (8 oz) can

    chopped macadamia nuts
    1 tbsp