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Tag: vegetarian

  • Broccoli Amandine

    Broccoli Amandine

    How to Make Broccoli Amandine

    Have you had green beans amandine? Now try Broccoli Amandine! Almonds and nuts contain the heart-healthier monounsaturated and polyunsaturated fats. The American Heart Association recommends eating at least 4 servings per week of nuts, legumes or seeds.


    5 min prep time


    12 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Spray a baking sheet with cooking spray.
    2. In a small bowl mix together broccoli, olive oil, garlic, almonds and black pepper. Pour mixture onto baking sheet.
    3. Bake for 10-12 minutes until broccoli tips are slightly brown.
    4. Pour broccoli into a bowl and sprinkle with lemon juice.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Sides
    Quick & Easy
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    1 1/2 tbsp

    garlic (minced)
    2 clove

    slivered almonds
    3 tbsp

    black pepper
    1/8 tsp

    lemon juice
    1 tbsp

  • BONUS RECIPE: Lemony Fruit Cups

    BONUS RECIPE: Lemony Fruit Cups

    How to Make BONUS RECIPE: Lemony Fruit Cups

    Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.


    10 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Low Sodium
    Kid Friendly
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    frozen whipped topping (fat-free, thawed in refrigerator)
    1/2 cup

    lemon zest (grated)
    1/4 tsp

    fresh lemon juice
    2 tsp

    almonds (dry roasted, sliced, crushed)
    1 tbsp

    kiwi(s) (peeled and cut into 4 slices)
    1

    medium strawberries (quartered)
    4

    powdered sugar
    1/2 tsp

  • Bountiful Harvest Vegetable Salad

    Bountiful Harvest Vegetable Salad

    How to Make Bountiful Harvest Vegetable Salad

    This is a wonderful way to use fresh produce from first harvest to last. The contrast of the warm dressing, tender cooked veggies, and crunchy radish and walnuts over the salad greens is a treat for your taste buds. And this salad is full of nutrients for your body!


    10 min prep time


    15 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of salted water to a boil. Add parsnips and turnips and simmer until vegetables are just tender, 8–10 minutes. Drain well.
    2. While the parsnips and turnips are cooking, make the dressing. Heat oil in a large skillet over medium heat. Add onions and cook until golden brown, 5–7 minutes. Add garlic and cook for 30 seconds more. Stir in vinegar and sugar and bring just to a simmer. Remove from heat and keep dressing warm.
    3. Arrange parsley, cilantro, and salad greens and top with hot vegetables, then garnish with walnuts and radish. Drizzle with warm dressing, and serve immediately.
    Veggie Rich
    Low Sodium
    Vegetarian
    Sides
    Salads
    Vegan
    Budget Friendly
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      415mg
      9%

    Ingredients

    parsnips (chopped)
    1 cup

    turnips (chopped)
    1 cup

    olive oil
    1 tbsp

    small onion (finely chopped)
    1

    garlic (finely chopped)
    1 clove

    brown sugar
    1 tbsp

    malt vinegar
    3/4 cup

    fresh cilantro or parsley
    1/2 cup

    baby salad greens
    8 cup

    walnut pieces (toasted)
    1/2 cup

    radish (sliced)
    1 cup

    salt and pepper to taste
    1 pinch

  • Almond Joy Hot Chocolate

    Almond Joy Hot Chocolate

    How to Make Almond Joy Hot Chocolate

    It’s good to save sweets for special occasions. Enjoy this warm drink by substituting it for some of the carbohydrates in your meal or snack.


    4servings


    1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Add almonds to a dry sauté pan over medium-high heat and sauté until lightly toasted. Set aside to cool.
    2. Add almond milk, cocoa powder, Splenda, and coconut extract to a blender and blend until incorporated and slightly foamy.
    3. Add hot chocolate mixture to a saucepan over medium heat and bring to a simmer.
    4. Add one cup of hot chocolate to a coffee mug, top with 2 Tbsps. whipped topping and sprinkle with 1 Tbsp. cooled, toasted almonds.
    5. Repeat for three remaining coffee mugs.
    Kid Friendly
    Comfort Food
    Vegetarian
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    unsweetened almond milk
    4 cup

    almonds (sliced)
    1/4 cup

    cocoa powder
    1/4 cup

    low-calorie sugar substitute
    1/4 cup

    coconut extract
    1/2 tsp

    whipped topping (fat-free)
    1/2 cup

  • Blueberry Green Tea Smoothie

    Blueberry Green Tea Smoothie

    How to Make Blueberry Green Tea Smoothie

    This smoothie is a meal in a glass! It is packed with protein thanks to some surprising ingredients—soft tofu, protein powder, and cashews. But the star of the smoothie is flavorful blueberries that are delicious as the are nutritious> you could use fresh or frozen blueberries—both are packed with antioxidants and fiber. The smoothie gets an extra antioxidant boost from fresh brewed green tea, making this smoothie a superfood powerhouse!


    5 min prep time


    1serving


    One smoothie (16 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Steep the green tea in 1/2 cup boiling water for 4-5 minutes while assembling the other ingredients.
    2. Add blueberries, tofu, cinnamon, whey protein powder, and cashew nuts to a blender.
    3. Remove the tea bag from water and discard bag.
    4. Add tea to the blender and blend 30 seconds.
    5. Add the ice cubes and blend another 20 seconds or until smooth.
    Low Sodium
    Fiber Focused
    Breakfast and Brunch
    Quick & Easy
    Vegetarian
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      One smoothie (16 oz)


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      480mg
      10%

    Ingredients

    green tea bag
    1

    boiling water
    1/2 cup

    soft tofu
    3/4 cup

    fresh or frozen blueberries
    1 cup

    ground cinnamon
    1/4 tsp

    vanilla whey protein powder
    1 (3/4-oz) scoop

    dry-roasted unsalted cashews
    1 tbsp

    ice cubes
    1 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Black Bean Patties with Cilantro and Lime

    Black Bean Patties with Cilantro and Lime

    How to Make Black Bean Patties with Cilantro and Lime

    Looking for a light summer burger? These black bean patties are delicious on a whole-grain bun, over a salad or simply on a plate with sliced onions.


    10servings


    1 (4 oz.) patty

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan heat olive oil and sauté onions, peppers, garlic, and spices. Sauté for 3 minutes, or until vegetables are tender.
    2. Add black beans with liquid and sauté with vegetables for 1 minute. Remove from heat. Add breadcrumbs, cornmeal, lime juice, and salt. Remove 1 cup of bean mixture and purée in a blender or food processor until a coarse purée is formed. Fold the purée back into the bean mixture. Add the cheddar cheese and cilantro, combine well. Mixture should resemble a coarse paste and be stiff enough to hold up in a scoop or spoon.
    3. With an ice cream scoop or spoon, form 3-4 ounce portions. Sprinkle a plate with cornmeal and place scooped black bean portions on plate. Lightly dust black bean mixture with cornmeal and press down gently, forming a patty.
    4. Preheat oven to 375°F. Spray a large nonstick pan with vegetable oil. Brown patty cakes for 2 minutes on each side. If pan is ovenproof, transfer to oven and bake for 15 minutes or until heated through. Or transfer patty cakes to a cookie sheet pan and bake.
    Veggie Rich
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Dinner
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 (4 oz.) patty


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      265mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (chopped )
    1 cup

    green bell pepper (chopped)
    1/2 cup

    red bell pepper (chopped)
    1/2 cup

    jalapeño pepper (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    dried oregano
    1/2 tsp

    ground cumin
    1/2 tsp

    black beans (16-ounce can, do not drain)
    1 can

    bread crumbs (unseasoned)
    1 1/2 cup

    cornmeal (yellow or white)
    1/2 cup

    lime juice
    1 tbsp

    salt
    3/4 tsp

    cheddar cheese (reduced-fat, or use reduced-fat pepper Jack cheese)
    1/4 cup

    cilantro (minced)
    2 tbsp

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Snacks
    Vegetarian
    Dinner
    Foodie
    Gluten-Free
    Lunch
    No Cook
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    black beans (rinsed and drained)
    1 (15-oz) can

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10

  • Bibb and Bean Burrito Bowl

    Bibb and Bean Burrito Bowl

    How to Make Bibb and Bean Burrito Bowl

    Eating beans every day may help people with type 2 diabetes better manage their blood glucose. So enjoy the health benefits of this inviting meal-in-a-bowl. And enjoy all of its vivid colors, Mexican-inspired flavors, and lovely textures with a fork. The bowl is made from Bibb lettuce, so it’s literally an edible bowl! But if you like, use the Bibb leaves to eat some of the bean mixture burrito-style. Any way you choose to eat it, it’s muy delicioso.

    This recipe from The With or Without Meat Cookbook, 2nd edition, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    0 min cook time


    4servings


    1 3/4 cups each

    Print Recipe >

    Step-By-Step Instructions:

    1. Divide the lettuce leaves among 4 dinner plates or pasta bowls, loosely forming a “bowl” with the leaves.
    2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using), and gently stir just to combine. Adjust seasoning.
    3. Evenly divide the bean mixture among the 4 lettuce “bowls,” and serve with the lime wedges on the side.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 3/4 cups each


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        11g

    • Protein
      24g

    • Potassium
      1240mg
      26%

    Ingredients

    bibb or boston lettuce
    12 leaves

    canned beans, such as a black, pinto, and/or kidney beans (drained and rinsed)
    2 1/2 cup

    grape tomatoes (quartered lengthwise)
    2 cup

    corn (frozen, thawed)
    1 1/4 cup

    green onion (scallion) (green and white parts, very thinly sliced on the diagonal)
    3

    Monterey jack cheese (finely diced)
    1/3 cup

    cilantro (chopped fresh)
    1/4 cup

    ground cumin (or to taste)
    1/4 tsp

    chili powder (or to taste)
    1/4 tsp

    Hass avocado (peeled, pitted, and diced)
    1

    medium or hot tomatillo salsa (salsa verde)
    2/3 cup

    sea salt ((optional))
    1/4 tsp

    lime wedges
    4

  • Black Bean and Corn Salad

    Black Bean and Corn Salad

    How to Make Black Bean and Corn Salad

    This salad is perfect for a spring picnic or quick lunch dish and is jam-packed with fiber.


    12 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine beans, corn, red pepper, red onion and cilantro.

    2. In a small bowl, whisk together remaining ingredients and pour over bean salad. Toss to coat.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Vegetarian
    Sides
    No Cook
    Holidays & Entertaining
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      369mg
      8%

    Ingredients

    black beans (rinsed and drained)
    2 (14.5-oz) cans

    frozen corn (thawed)
    2 cup

    red bell pepper (finely diced)
    1

    finely diced red onion
    1/2 cup

    chopped fresh cilantro
    1/2 cup

    small limes (juiced)
    2

    olive oil
    3 tbsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp