The Super Diabetes Site

Tag: vegetarian

  • Mixed Greens and Cranberry Salad

    Mixed Greens and Cranberry Salad

    How to Make Mixed Greens and Cranberry Salad


    15 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the 1 cup of cranberries to a food processor and pulse a few times to coarsely chop, or chop by hand. In a bowl, toss the cranberries with the sugar-stevia sweetener.
    2. Peel and section the oranges. Add the oranges and celery to the cranberries and gently toss; set aside.
    3. For the dressing: In a small bowl, whisk together the lemon juice, ginger, honey, and mustard. Slowly add the oil in a thin stream, whisking to emulsify. Whisk in the salt and pepper.
    4. Toss the mixed greens with 3/4 of the dressing. Add the greens to a shallow platter. Top the greens with the cranberry-orange mixture, red onions, and, if desired, whole cranberries as a garnish. Drizzle with the remaining dressing.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Lunch
    Holidays & Entertaining
    Foodie
    Dinner
    Salads
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      1g

    • Potassium
      205mg
      4%

    Ingredients

    red onion (very thinly sliced)
    1/4 cup

    mixed greens
    5 cup

    black pepper
    1/4 tsp

    sea salt
    1/4 tsp

    olive oil
    1/4 cup

    Dijon Mustard
    1/2 tsp

    honey
    1 tsp

    fresh ginger (finely grated)
    1 tsp

    lemon juice
    2 tbsp

    celery (thinly sliced)
    2

    orange
    2

    stevia
    1 tbsp

    fresh cranberries (plus more for garnish)
    1 cup

  • Maple Apples

    Maple Apples

    How to Make Maple Apples

    Sautéing apples caramelizes their natural sugars creating a rich, sweet flavor. These apples are tossed in a low sugar syrup made from apple cider and sugar-free maple syrup for a delicious, diabetes-friendly dessert. Or, serve over plain Greek yogurt for a sweet but filling breakfast.


    7 min prep time


    14 min cook time


    4servings


    1/2 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Toss the apple slices with the lemon juice.
    2. In a large skillet, heat the oil over medium heat. Add the apples and sauté for 3 minutes. Reduce the heat to low, cover, and simmer for about 6 to 7 minutes, stirring occasionally. Remove the apples from the pan and set aside.
    3. In the same skillet add all the remaining ingredients except the almonds. Bring to a boil and cook over medium-high heat until syrupy, scraping up any bits of apple remaining in the pan. Add back the apples and sprinkle with the sliced almonds.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
    Vegetarian
    Snacks
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      1g

    Ingredients

    Granny Smith or other tart apple (unpeeled and sliced into 1/2-inch wedges)
    2

    lemon juice
    1 tbsp

    canola oil
    1 tsp

    apple cider
    1/4 cup

    sugar-free maple-type syrup
    1 tbsp

    ground cloves
    1/4 tsp

    ground cinnamon
    1/4 tsp

    slivered almonds (toasted)
    1 tbsp

  • Holiday Pumpkin Pie With Maple-Ginger Crust

    Holiday Pumpkin Pie With Maple-Ginger Crust

    How to Make Holiday Pumpkin Pie With Maple-Ginger Crust

    Pumpkin pie is typically lower in sugar and fat than the other holiday favorite, pecan pie. Plus it gets a nutritional boost from pumpkin puree which is rich in vitamin A. For this diabetes-friendly version, we reduce the sugar by using a Splenda sugar blend in the filling. The low-fat crust is seasoned with a hint of crystallized ginger and maple syrup for an extra-special flavor boost.


    15 min prep time


    55 min cook time


    8servings


    1/8 of pie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF.
    2. Make the crust: in a bowl, combine the graham-cracker crumbs, maple syrup, oil, egg white, crystallized ginger, and 1/2 tsp of the ground ginger. Press into a 9-inch, nonstick pie pan, to form an even crust. Set aside.
    3. In a small bowl, mix together the Splenda, cinnamon, the other 1/2 tsp of ground ginger, cloves, and salt.
    4. In another bowl, beat the eggs and vanilla together. Add in the Splenda mixture and stir to combine.
    5. Add in the pumpkin and stir until the mixture is well blended. Dissolve the corn starch in about 2 to 3 Tbsp. of the evaporated milk. Add the corn starch mixture and the remaining evaporated milk to the pumpkin mixture, and mix until smooth. The mixture will be thin.
    6. Pour the pumpkin pie filling into the prepared crust. Place the pie on a baking sheet. Bake for 15 minutes at 425°F. Lower the heat to 350°F, and bake an additional 40 minutes, or until the filling is set when a knife inserted comes out clean.
    7. Remove the pie from the oven, and let cool for 2 hours before serving. Cut into 8 wedges. Top each slice with 1 tbsp whipped topping right before serving.
    Low Sodium
    Kid Friendly
    Comfort Food
    Holidays & Entertaining
    Foodie
    Dessert
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of pie


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        11g

    • Protein
      2g

    Ingredients

    graham cracker crumbs (about 24 cracker squares)
    1 1/2 cup

    maple syrup
    3 tbsp

    canola oil
    1 tsp

    egg white (lightly beaten)
    1

    finely minced crystallized ginger
    1 tsp

    ground ginger (divided use)
    1 tsp

    low calorie sugar substitute
    1/2 cup

    ground cinnamon
    2 tsp

    ground cloves
    1/4 tsp

    salt
    1/4 tsp

    eggs
    2

    vanilla extract
    1 tsp

    pumpkin puree (not pumpkin pie filling)
    1 (15-oz) can

    Cornstarch
    1 tsp

    evaporated skim milk
    1 (12-oz) can

    light whipped topping
    1/2 cup

  • Herbed Bread Stuffing

    Herbed Bread Stuffing

    How to Make Herbed Bread Stuffing

    This thanksgiving classic gets a healthier makeover with a few small adjustments. First, we use heart-healthy extra virgin olive oil instead of butter, and stick with just 2 tablespoons. Low-sodium chicken or vegetable stock and salt-free poultry seasoning keep the sodium down, and fresh herbs add a nice punch of flavor. Finally, to build your diabetes-friendly Thanksgiving plate, be sure to watch your portion sizes! To make things easier, you can prepare everything a day in advance, and bake just before serving.


    15 min prep time


    40 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olive oil in large sauté pan. Add celery and onion and sauté until softened, approximately 3-5 minutes. Add apple and poultry seasoning. Toss well. Add stock and simmer 2-3 minutes. Add bread cubes and fresh herbs and toss well. Set aside to cool before stuffing poultry or pork.
    2. Place in an ovenproof casserole. Bake for 30 minutes. If you want crispy stuffing, bake uncovered. For softer stuffing, cover with foil.
    Comfort Food
    Kid Friendly
    Vegetarian
    Dinner
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      215mg
      5%

    Ingredients

    olive oil
    2 tbsp

    celery (sliced)
    2 stalks

    onion (diced)
    1 med

    apple (diced)
    1 large

    salt-free poultry seasoning
    1-2 tsp

    low-sodium chicken or vegetable stock
    4 cups

    unseasoned stuffing cubes
    1 package

    chopped fresh herbs, such as parsley, thyme, sage, or chives
    1/2 cup

  • Grilled Romaine Hearts With Champagne-Mustard Vinaigrette

    Grilled Romaine Hearts With Champagne-Mustard Vinaigrette

    How to Make Grilled Romaine Hearts With Champagne-Mustard Vinaigrette


    5 min prep time


    3 min cook time


    4servings


    1/2 romaine heart

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill to medium. Coat the grill rack with cooking spray.
    2. Slice each romaine heart in half lengthwise, keeping the root end intact.
    3. In a small bowl, whisk the vinegar, mustard, and garlic. In a thin stream, slowly add the olive oil, and whisk until the dressing is emulsified. Stir in the salt and black pepper.
    4. Add the romaine hearts to the grill, cut side down. Brush some of the vinaigrette over the romaine hearts. Grill, uncovered, for about 2 minutes. Using tongs, carefully turn the romaine hearts and brush with the remaining dressing; grill for 1 minute. Remove the romaine hearts from the grill and place on a plate to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Grilling
    Vegetarian
    Dinner
    Foodie
    Lunch
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 romaine heart


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      185mg
      4%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    2 tbsp

    garlic (finely minced)
    1 clove

    Dijon Mustard
    1 tsp

    white balsamic or champagne vinegar
    1 1/2 tbsp

    romaine lettuce
    2 bunch

    nonstick cooking spray
    1

  • Green Beans With Cranberries and Hazelnuts

    Green Beans With Cranberries and Hazelnuts

    How to Make 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.


    15 min prep time


    3 min cook time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. 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.
    2. 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.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Vegan
    Vegetarian
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Quick & Easy
    Sides
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    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • 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

    lemon
    1

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    dried cranberries
    3 tbsp

    hazelnuts (coarsely chopped)
    1/4 cup

    olive oil
    1 tbsp

    fresh green beans (trimmed)
    2 lbs

  • Garden Veggie and White Bean Chili

    Garden Veggie and White Bean Chili

    How to Make Garden Veggie and White Bean Chili


    20 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a stockpot, heat the oil over medium-high heat. Add the onions and sauté for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and sauté for 5 minutes.
    2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and sauté for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
    3. Remove the pan from the heat, and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    One Pot
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      645mg
      14%

    Ingredients

    canned green chiles
    4 oz

    navy or great northern beans (drained and rinsed)
    30 oz

    cayenne pepper
    1/4 tsp

    ground cloves
    1/8 tsp

    ground coriander
    1 tsp

    chili powder
    1 tsp

    dried oregano
    1 1/2 tsp

    ground cumin
    2 tsp

    garlic (minced)
    2 clove

    head cauliflower (coarsely chopped)
    2/3 cup

    zucchini (diced)
    2/3 cup

    carrot(s) (diced)
    1 cup

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    low-fat, reduced-sodium chicken or vegetable broth (Canned Food)
    3 cup

  • Dijon and Horseradish Deviled Eggs

    Dijon and Horseradish Deviled Eggs

    How to Make Dijon and Horseradish Deviled Eggs

    Deviled eggs are a great low carb snack or appetizer. And, perfect for Easter time if you have a lot of leftover dyed eggs! This traditional take features zesty dijon mustard and horseradish for extra flavor without a lot of added salt. We subbed most of the mayonnaise for plain yogurt for a lighter filling.


    10 min prep time


    7 min cook time


    6servings


    2 halves

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare the eggs: Add the eggs to a saucepan that is large enough so they are not crowded. Add water to cover about 1 inch over the eggs. Cover the pot and bring to a boil. Once the water comes to a boil, about 6 to 7 minutes, remove the pot from the heat and set it on an unused burner. Add the vinegar to the water (to help in peeling the eggs). Let the eggs stand in the hot water for 20 to 30 minutes.
    2. Prepare a large bowl of ice water. Using a slotted spoon, transfer the eggs to the ice water bath, letting them cool for 15 to 20 minutes. Gently remove each egg from the ice water, and gently tap its shell until it is cracked all over (but do not peel). Add the cracked eggs back to the ice water bath (prepare a new ice bath if necessary) for 10 minutes. Remove the eggs from the ice water, and gently roll them between your palms. The shells should slip off easily. Discard the shells.
    3. Halve each egg and remove the yolks. Discard one yolk and add the remaining five to a bowl. Set the egg whites on a platter, with the cut sides up.
    4. Mash the yolks with the yogurt, mayonnaise, chives, mustard, horseradish, turmeric, salt, and pepper. Spoon or pipe the egg yolk mixture back into the egg whites. Sprinkle lightly with paprika.
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Vegetarian
    Appetizers
    Foodie
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 halves


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      110mg
      2%

    Ingredients

    eggs
    6

    white vinegar
    1 tbsp

    plain yogurt (nonfat)
    6 tbsp

    light mayonnaise
    1 tbsp

    fresh chives (minced)
    1 tbsp

    Dijon Mustard
    2 tsp

    horseradish
    1/2 tsp

    turmeric
    1/4 tsp

    paprika
    1 pinch

  • Corn and Zucchini Tacos

    Corn and Zucchini Tacos

    How to Make Corn and Zucchini Tacos


    20 min prep time


    16 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat 2 tsp of the oil over medium heat. Add the corn and sauté for 3 minutes. Add the cumin and chili powder and sauté for 2 minutes. Remove the corn mixture from the skillet.

    2. Add the remaining olive oil to the skillet and add the onion. Sauté the onion for 5 minutes, until soft. Add the zucchini and sauté for 3 minutes. Add the tomatoes and sauté for 2 minutes. Add the oregano and sauté for 1 minute; stir in the reserved corn mixture.

    3. Divide the corn mixture among the warmed tortillas and top each taco with 2 tsp yogurt and 2 tsp Salsa Cruda.

    4. Cook’s Tip: Use your microwave to prep fresh corn! From each ear, cut off about 1 inch of the stalk end. Add up to 3 ears of corn at a time to a microwave-safe container and microwave on high for 6 minutes. Remove the corn from the microwave and let cool enough to handle. Holding onto the husk, gently squeeze and shake and the corn will come out in one fell swoop. If any silks remain, rub the cob up and down with paper toweling to remove the strands.

    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Sandwiches
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    salsa
    1/2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    corn tortillas
    6

    fresh oregano (minced)
    1 tbsp

    tomato(es) (seeded and diced into 1/2-inch pieces)
    2

    zucchini (unpeeled and diced into 1/2-inch pieces)
    1

    sweet onion (finely minced)
    1/2 cup

    chili powder
    1/4 tsp

    ground cumin
    1/2 tsp

    ears corn (shucked and kernels cut off cobs; discard cobs)
    3

    olive oil (divided)
    1 tbsp

  • Chili-Roasted Shallots and Brussels Sprouts

    Chili-Roasted Shallots and Brussels Sprouts

    How to Make Chili-Roasted Shallots and Brussels Sprouts


    20 min prep time


    45 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. Add the shallots to a shallow baking dish. Drizzle with 1 Tbsp. of the oil and coat with the chili powder and half of the salt. Cover the dish with foil and roast for 40 minutes, or until tender. Uncover and continue to bake an additional 5 to 6 minutes.
    2. Meanwhile, add the brussels sprouts to a bowl along with black pepper and the remaining oil and salt. Toss to coat. Spread the brussels sprouts in one layer on a baking sheet lined with parchment paper or nonstick foil. Roast the sprouts at 400 degrees for 30 minutes, or until tender.
    3. To serve, combine the shallots and brussels sprouts in a serving bowl. Top with the pine nuts and lemon zest.
    Fiber Focused
    Veggie Rich
    Vegan
    Vegetarian
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      640mg
      14%

    Ingredients

    lemon
    1

    pine nuts
    1/4 cup

    black pepper
    1/4 tsp

    brussels sprouts (washed, trimmed, and halved)
    2 lbs

    Parchment Paper
    1

    salt (divided)
    1/2 tsp

    chili powder
    1/2 tsp

    olive oil (divided)
    2 tbsp

    shallots (halved and peeled)
    2 lbs