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Tag: vegetarian

  • Mushroom Arugula Pizza

    Mushroom Arugula Pizza

    How to Make Mushroom Arugula Pizza

    Mini pizzas are easy and fun to create using a sandwich thin and your favorite toppings

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min prep time


    5 min cook time


    6servings


    1 pizza (1/2 sandwich thin)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet, saute half the garlic, the onion, and mushrooms in olive oil for about 10 minutes or until mushrooms are golden brown.
    2. In a food processor, combine arugula, ricotta, the remaining garlic, and white pepper and pulse until smooth.
    3. Place 6 sandwich thin halves on a baking pan. Add 1 tbsp of the arugula mixture to each half of sandwich thin. Top with the mushroom mixture and shredded mozzarella, dividing them evenly among all six pizzas.
    4. Broil for 5 minutes on low in the oven until cheese is melted.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Vegetarian
    Snacks
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pizza (1/2 sandwich thin)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced, divided use)
    4 clove

    diced red onion
    1/4 cup

    white (button) mushrooms (sliced)
    8 oz

    olive oil
    2 tsp

    packed arugula (about 3 cups loose)
    1 cup

    part-skim ricotta cheese
    1/4 cup plus 1 tbsp

    white pepper
    1/8 tsp

    whole wheat sandwich thins (split in open)
    3

    reduced-fat shredded mozzarella
    3 tbsp

  • Oatmeal Pecan Pancakes

    Oatmeal Pecan Pancakes

    How to Make Oatmeal Pecan Pancakes

    Finely chopped oats can make an easy, whole-grain alternative to wheat flour in many recipes such as these pancakes. Add ¾ cup fresh blueberries for a higher fiber topping!

     


    10 min prep time


    15 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.

    2. In a separate bowl, mix eggs, milk, mashed banana, and vanilla. Add to dry ingredients, and mix until just combined. Then fold in pecans.

    3. Heat oil in nonstick skillet over medium heat. Drop 1/4 cup of batter onto the hot skillet to make each pancake. Cook until lightly brown on both sides.

    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      114mg
      2%

    Ingredients

    quick cooking oats
    1 cup

    baking powder
    1 1/2 tsp

    eggs
    2 large

    skim milk
    1/3 cup

    banana(s) (mashed, approximately 1/3 cup)
    1/2 med

    vanilla extract
    1/2 tsp

    chopped pecans
    2 tbsp

    canola oil
    1 tbsp

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    How to Make Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    A wheat berry is a whole wheat kernel which is made up of the bran, germ, and endosperm. It’s a true whole grain, meaning It is high in fiber and packed with nutritional benefits. It has a nutty flavor, and a crunchy and chewy texture that seems to pop as you bite into it. It also holds up well, so you can make a big batch to keep on hand to add to salads, soups, or use in place of rice.

    Wheat berries normally take a long time to cook (and dried black beans, too), but in this recipe, you can cook them together in the Instant Pot and cut their cooking time in half!

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    35 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place beans and wheat berries in a fine mesh sieve, rinse and drain. Place in pressure cooker with the 4 cups water. Lock the lid in place and close the seal valve. Press the Manual button for 25 minutes. When the cook time ends, use a quick pressure release.
    2. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic and salt, in a large bowl and set aside.
    3. When valve drops, carefully remove lid, drain in a fine mesh colander and run under cold water to cool completely. drain well. Add the wheat berry mixture, avocado and cheese to the tomato mixture; toss gently until well coated. Serve as is or over leafy greens such as kale
    Fiber Focused
    Veggie Rich
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      740mg
      16%

    Ingredients

    dried black beans
    1/3 cup

    hard wheat berries
    1/2 cup

    water
    4 cup

    grape tomatoes
    2 cup

    poblano chile pepper (chopped)
    1 cup

    fresh cilantro (chopped)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    extra virgin olive oil
    2 tbsp

    garlic (minced)
    1 clove

    salt
    1/2 tsp

    avocado (peeled and chopped)
    1

    reduced fat sharp cheddar cheese (shredded)
    3 oz

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Carrot Cake Whoopie Pies

    Carrot Cake Whoopie Pies

    How to Make Carrot Cake Whoopie Pies

    Here’s a decadent treat to enjoy on special occasions. It even has fresh carrots baked into it!


    15 min prep time


    15 min cook time


    12servings


    1 whoopie pie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line two baking sheets with parchment paper and coat with cooking spray. Set aside.
    2. In a medium bowl, combine the brown sugar blend, applesauce, oil, egg substitute, and vanilla. Mix well and set aside.
    3. In a large bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and nutmeg.
    4. Make a well in the center of the dry ingredients. Add the sugar (wet) mixture to he dry ingredients all at once and mix well.
    5. Stir in the carrots. Scoop mounds of batter the size of a heaping tablespoon onto the baking sheets. Space them about 2 inches apart for a total of 24 cookies (2 sheets of 12).
    6. Bake 15 minutes. Set aside to cool.
    7. In a small bowl, beat the filling ingredients until smooth and fluffy. Spread a light layer of frosting between two cookies.
    Dessert
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1 whoopie pie


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    nonstick cooking spray
    1

    brown sugar substitute
    1/2 cup

    unsweetened applesauce
    1/2 cup

    olive oil
    1/4 cup

    egg substitute
    1/2 cup

    vanilla extract
    1 tsp

    whole wheat flour
    1 cup

    old-fashioned rolled oats
    1 cup

    baking powder
    2 tsp

    baking soda
    1/2 tsp

    ground cinnamon
    1 tsp

    ground nutmeg
    1/4 tsp

    shredded carrots
    2 cup

    fat-free cream cheese
    8 oz

    vanilla extract
    1 tsp

    maple syrup
    2 tbsp

    low-calorie granulated sugar substitute (such as Truvia)
    2 tbsp

    lemon juice
    1 tsp

  • Savory Stuffed Pumpkins

    Savory Stuffed Pumpkins

    How to Make Savory Stuffed Pumpkins

    Wow your dinner companions and pair this charming main dish with a nonstarchy vegetable or salad for a complete meal. To make this vegetarian, simply omit the sausage and use vegetable broth instead of chicken broth.


    15 min prep time


    70 min cook time


    4servings


    1 pumpkin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Cut the tops off the pumpkins
      (save the tops), and place the pumpkins cut side down in a
      9-by-13-inch baking dish. Pour the water over the pumpkins and bake for 30 minutes. Remove the pumpkins from the pan and set them aside to cool slightly. Discard the water.
    2. While the pumpkins are cooking, coat a small sauté pan with cooking spray and place over medium heat. Add the onion and celery and sauté for about 7 minutes, until softened; set aside to cool.
    3. In a medium bowl, combine the remaining ingredients and mix until the bread is coated and has started to soften. Stir in the onion and celery mixture.
    4. Place the pumpkins cut side up in the baking dish and
      gently scoop out the seeds, taking care not to remove too much of the pumpkin flesh. Divide the filling mixture evenly among the pumpkins and cap with the pumpkin tops. Bake for 30 minutes. Remove the tops and bake 10 more minutes. If desired, serve with the tops.
    Comfort Food
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pumpkin


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      17g

    • Potassium
      1000mg
      21%

    Ingredients

    sugar pie pumpkins
    4 small (about 1 lb each)

    water
    1 cup

    nonstick cooking spray
    1

    onion(s) (minced (1/2 cup))
    1 small

    celery (diced small)
    2 stalks

    eggs
    2 large

    low sodium chicken broth
    1 cup

    whole wheat bread (cubed)
    2 cup

    fully cooked apple chicken sausage (diced)
    2 (3-oz) links

    Parmesan cheese (shredded)
    1/4 cup

    ground black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Roasted Rainbow Carrots

    Roasted Rainbow Carrots

    How to Make Roasted Rainbow Carrots

    Rainbow carrots are purple, yellow, white, and orange and can be found at many grocery stores. If you can’t find rainbow carrots, regular orange carrots can be substituted. Roasting these carrots makes them a great finger food for kids!


    10 min prep time


    30 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Spray a baking sheet with cooking spray.

    2. Peel and cut the carrots into equal-size rounds and wedges, each about 1/2 inch in size.

    3. Place the carrots on the baking sheet. Drizzle the olive oil over the carrots and mix well. Sprinkle with pepper.

    4. Bake for 30 minutes, until soft and crinkly. Remove to a bowl or platter and serve.

    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      430mg
      9%

    Ingredients

    nonstick cooking spray
    1

    rainbow carrots
    2 lbs

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Arroz con Leche (Rice Custard)

    Arroz con Leche (Rice Custard)

    How to Make Arroz con Leche (Rice Custard)

    If you are Latin, then you have most certainly had this delicious dessert! What you probably have not had is a diabetes-friendly version that you will love just as much as the traditional dish. This guiltless version is sugar-free and features extra fiber from brown rice and flax seeds.

    Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here


    5 min prep time


    25 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the rice according to the package directions.
    2. Combine the cooked rice, milk, water, sugar substitute, orange peel, cinnamon stick, flaxseeds, and cloves in a medium saucepan; bring to a boil. Reduce the heat to medium low and simmer, stirring often, until the rice pudding is thick and creamy, about 20 minutes.
    3. Remove from the heat. Remove and discard the orange peel, cinnamon stick, and cloves. Stir in vanilla and ground cinnamon.
    Mexican/Southwestern
    Vegetarian
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      6g

    • Potassium
      230mg
      5%

    Ingredients

    uncooked instant brown rice
    1 cup

    fat-free milk
    2 cup

    water
    1 cup

    granulated zero-calorie sweetener
    2 tbsp

    strip orange peel (3-inch)
    1

    cinnamon stick
    1

    whole flax seeds
    1 tbsp

    whole cloves
    3

    vanilla extract
    1 tsp

    ground cinnamon
    1/2 tsp

  • Ingrid Hoffmann’s Veggie-Stuffed Poblanos

    Ingrid Hoffmann’s Veggie-Stuffed Poblanos

    How to Make Ingrid Hoffmann’s Veggie-Stuffed Poblanos

    Poblano peppers are mostly used in Mexican cuisine. They are packed with flavor and are great to stuff with just about everything but the kitchen sink. They do have a hint of spice, just enough of a kick to enhance the flavor.

    Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here


    10 min prep time


    20 min cook time


    4servings


    1 stuffed poblano

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Line a broiler pan with foil. Lightly spray the foil with nonstick spray. Place the poblanos on the pan and broil, 4 inches from the heat, turning occasionally, until the poblanos are tender and slightly charred in spots, about 8 minutes.
    2. Place the poblanos in a zip-close plastic bag; squeeze out the air and seal the bag. Let stand 15 minutes. Leave the broiler on.
    3. Heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms, carrots, scallions, garlic, and salt and cook, stirring occasionally, until the vegetables are tender, about 8 minutes. Remove from the heat. Stir in the basil until well mixed.
    4. Meanwhile, peal the poblanos. Make one slit to create a pocket and remove the seeds. Stuff each pepper with one-quarter of the mushroom mixture and top with 1 Tbsp of cheese.
    5. Broil the stuffed peppers, 4 inches from the heat, until the filling is hot and the cheese begins to melt, about 4 minutes.
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Dinner
    Vegetarian
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed poblano


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    large poblano peppers
    4

    olive oil
    1 tbsp

    white (button) mushrooms (coarsely chopped)
    1 package

    carrots (shredded)
    1 cup

    green onion (scallion) (thinly sliced)
    4

    garlic (minced)
    4 clove

    salt
    1/8 tsp

    chopped fresh basil leaves, or 2 Tsps. dried basil leaves (chopped)
    2 tbsp

    queso fresco (crumbled)
    4 tbsp