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Tag: vegetarian

  • Avocado-Cucumber Dip

    Avocado-Cucumber Dip

    How to Make Avocado-Cucumber Dip

    This light and tasty appetizer is a great warm-up dish for a romantic evening. You can also have it as a snack any other day too. Just make sure you have cucumber slices or Belgain endive for dipping!


    5 min prep time


    2servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash the avocado with a fork until the desired consistency (slightly chunky or smooth).
    2. Finely chop the pickling cucumber or peel, seed, and finely chop the regular cucumber. (You should get about 1/3 cup.) Stir the cucumber and remaining ingredients into the avocado. Serve immediately or cover and refrigerate for up to 8 hours.
    3. Cook’s Tip: Store leftover avocado by sprinkling the exposed surface with fresh lemon juice, lime juice, or white vinegar. Cover it tightly with plastic wrap or place in an airtight container and refrigerate. It should keep for 1-2 days.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Snacks
    Vegetarian
    Quick & Easy
    No Cook
    Cooking for 1 or 2
    Appetizers
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    Nutrition facts

    2 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    small avocado
    1/2

    pickling cucumber ((such as Kirby) or 1/3 small cucumber)
    1

    sour cream (fat-free)
    2 tbsp

    chopped fresh mint or 1/4 Tsp. dried mint (crumbled)
    1 tsp

    lime juice
    1 tsp

    salt
    1/8 tsp

    celery seeds
    1/8 tsp

    pepper
    1/8 tsp

  • Avocado Veggie Sandwich

    Avocado Veggie Sandwich

    How to Make Avocado Veggie Sandwich

    Avocado is full of healthy, monounsaturated fat that is good for your cholesterol and will not raise your blood sugar. This is a veggie sandwich, but you could add turkey or chicken for extra protein.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Gently remove the insides of the avocado from shell. Cut avocado into thin slices
    2. Spread 1/4 of the avocado slices on bottom piece of sandwich thin. Sprinkle with 1 Tbsp. sunflower seeds. Top with 4-5 cucumber slices, 4-5 radish slices and 3 tomato slices. Place top piece of sandwich thin on sandwich.
    3. Repeat process for remaining 3 sandwiches.
    Kidney-Friendly
    Fiber Focused
    Veggie Rich
    CKD Non-Dialysis
    CKD Dialysis
    Lunch
    Vegetarian
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    avocado (cored and cut in half)
    1

    sunflower seeds
    4 tbsp

    large cucumber (sliced )
    1/2

    radishes (sliced)
    4

    roma (plum) tomatoes (sliced)
    2

    whole wheat sandwich thins (about 1 1/2 ounces each)
    4

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup

  • Artichokes with Garlic and Oil (Carciofi All’Aglio E Olio)

    Artichokes with Garlic and Oil (Carciofi All’Aglio E Olio)

    How to Make Artichokes with Garlic and Oil (Carciofi All’Aglio E Olio)

    Amy Riolo’s Note: In addition to their creamy texture and buttery flavor, artichokes contain healthful antioxidants. If you’ve never worked with fresh artichokes before, don’t be intimidated. The steps to prepare them are simple, and after cooking them once, you’ll be a pro. When baby artichokes are in season, try using those—they cook in only half the time. When fresh artichokes are not in season, substitute canned, reduced-sodium artichoke hearts or frozen hearts.


    This recipe from The Italian Diabetes Cookbook, by Amy Riolo. To purchase this cookbook directly from the ADA, click here.


    15 min prep time


    35 min cook time


    4servings


    1 artichoke (or 2 baby artichokes)

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    Step-By-Step Instructions:

    1. Soak the artichokes in water to clean; drain and repeat until water is clear. Peel away the outside leaves of the bottom half of the artichokes. Cut off the top quarter of the artichoke (at this point the artichoke should look like a flower, and the tough, dark leaves should all be removed, leaving only lighter-colored, tenderer leaves). If tough, dark green leaves remain, peel those as well. Add juice of 1 lemon to a bowl full of cold water, and place cleaned artichokes inside to avoid discoloration.
    2. Bring a large pot of water to a boil, and add cleaned artichokes. Bring back to a boil on high heat. Reduce heat to medium-low and simmer artichokes 25–30 minutes, or until tender. Drain artichokes well, pat dry with a paper towel, and set aside.
    3. In a large skillet, heat olive oil over medium heat. Add garlic and sauté until garlic begins to release its aroma, approximately 1 minute. Add artichokes, turn to coat in oil, and season with salt, pepper, and crushed red chile flakes. Sprinkle with parsley and serve warm.
    Veggie Rich
    Italian
    Mediterranean
    Appetizers
    Sides
    Holidays & Entertaining
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 artichoke (or 2 baby artichokes)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      420mg
      9%

    Ingredients

    fresh baby artichokes
    12

    lemons, juiced, divided
    2

    Extra Virgin Olive Oil
    3 tbsp

    garlic, minced
    4 clove

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/8 tsp

    crushed red chile flakes
    1 pinch

    finely chopped fresh flat-leaf parsley
    1 tsp

  • Apricot Pine Nut Cous Cous

    Apricot Pine Nut Cous Cous

    How to Make Apricot Pine Nut Cous Cous

    Serve this grain side dish alongside some baked fish or roasted chicken. Add a side of steamed or roasted veggies and you’ve got a tasty balanced meal!


    10 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring chicken broth to a boil. Add couscous. Cover and remove from heat. Let stand for 5 minutes and fluff with a fork.
    2. Add the remaining ingredients. Toss gently to coat.
    Low Sodium
    Dinner
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    Ingredients

    reduced sodium (fat-free chicken broth)
    2 cup

    whole wheat couscous (uncooked)
    1 1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    dried apricots (chopped)
    6

    no-sugar-added apricot preserves
    3 tbsp

    green onion (thinly sliced)
    1

    pine nuts (toasted)
    2 tbsp

  • Apple and Gorgonzola Cheese Salad

    Apple and Gorgonzola Cheese Salad

    How to Make Apple and Gorgonzola Cheese Salad

    This crowd pleaser includes sweet fall apples that balance out the pungent flavor of Gorgonzola cheese. Pair the salad with roasted chicken, turkey or pork tenderloin.


    15 min prep time


    8servings


    about 1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.
    2. Whisk together the orange and lemon juices, honey and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.
    Veggie Rich
    Low Sodium
    French
    Quick & Easy
    Lunch
    No Cook
    Salads
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    Ingredients

    large Braeburn apples (thinly sliced)
    2

    fresh lemon juice
    2 tbsp

    large carrot (peeled and thinly sliced)
    1

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    fresh orange juice
    2 tbsp

    honey
    1 tbsp

    fresh lemon juice
    2 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    toasted walnut pieces
    1/4 cup

    Gorgonzola cheese (crumbled)
    3 tbsp

  • Anjeer Khajoor Barfi (Fig and Date Bars)

    Anjeer Khajoor Barfi (Fig and Date Bars)

    How to Make Anjeer Khajoor Barfi (Fig and Date Bars)

    Barfi (also called barfee, or burfi) is a dense, sweet India dessert usually made with milk and various other ingredients depending on the type of barfi. Plain barfi is made with condensed milk or milk reduced with sugar; the ingredients are cooked down in a heavy-bottomed pan until the mixture solidifies. There are several different varieties of barfi including: besan barfi (made with gram flour), kaaju barfi (made with cashews), pista barfi (made with pistachios), and sing barfi (made with peanuts). This healthier version of the dessert is made without the condensed milk, but you’ll still love every bite!


    20 min prep time


    25 min cook time


    10servings


    2 oz / 56 g

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak figs and dates, separately, in bowls of hot water (use just enough water to cover the fruit) for 15–20 minutes. Drain water and grind figs and dates together using a food processor
      to form a smooth paste. Add 1 Tbsp / 15 mL water to reach the right consistency.
    2. Combine sunflower oil and ghee in a small bowl, then add mixture to a heavy-bottomed
      pan over medium heat. Add the fig and date purée. Cook, stirring frequently, until mixture
      dries out, about 15 minutes.
    3. Stir in almonds, cashews, pistachios, and cardamom seeds and mix well to combine.
      Continue cooking over medium-low heat, stirring frequently, for another 10 minutes, or until mixture starts to pull away from the sides of the pan.
    4. Transfer mixture to a greased plate or pan and press down to form the barfi. Set aside to
      cool completely. Once cool, cut into squares or diamonds and serve.
    CKD Dialysis
    Kidney-Friendly
    Indian
    Dessert
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      2 oz / 56 g


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      210mg
      4%

    Ingredients

    dried figs (chopped)
    1 cup (about 15 figs)

    pitted dates (chopped)
    1 cup (about 18 dates)

    water
    1 tbsp

    sunflower oil
    1 tbsp

    ghee
    1 tsp

    finely chopped almonds
    3 tbsp

    finely chopped cashews
    2 tbsp

    finely chopped pistachios
    2 tbsp

    green cardamom pods (seeds extracted and finely crushed)
    3 pods

  • 2,2,2 Good Gazpacho

    2,2,2 Good Gazpacho

    How to Make 2,2,2 Good Gazpacho

    Gazpacho is a soup primarily made with non-starchy vegetables. It is served cold and can be a great summertime snack. Plus it’s an easy way to get more veggies into your day!


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor finely chop the vegetables and garlic in batches. Place into a large glass bowl.
    2. Add balsamic vinegar, vegetable juice, salt, and pepper. Chill for at least an hour.
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegan
    Snacks
    Gluten-Free
    Vegetarian
    Lunch
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      880mg
      19%

    Ingredients

    ripe tomatoes
    2 lbs

    medium zucchini
    2

    large cucumbers (unpeeled (English or hothouse))
    2

    small red onion
    1

    garlic (peeled)
    4 clove

    large red bell pepper
    1

    balsamic vinegar
    1 tbsp

    vegetable juice
    1 cup

    Dash salt
    1

    Dash pepper
    1

  • “Sweet” Potato Fries

    “Sweet” Potato Fries

    How to Make “Sweet” Potato Fries

    Sweet potatoes are packed full of good nutrition providing a good source of vitamin A, fiber and vitamin C. Adults and kids will love these “Sweet” Potato Fries.

    This recipe is from The Diabetes Cookbook. 


    15 min prep time


    35 min cook time


    6servings


    10-12 Fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well.
    3. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft.
    Low Sodium
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Quick & Easy
    Sides
    Vegan
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    Nutrition facts

    6 Servings



    • Serving Size

      10-12 Fries


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      460mg
      10%

    Ingredients

    nonstick cooking spray
    1

    large sweet potatoes (about 2 pounds total, peeled and cut into 1/2-inch wedges )
    2

    olive oil
    2 tbsp

    ground cinnamon
    1 tsp

    Splenda® Brown Sugar Blend
    1/4 cup

  • Wild Rice with Cranberries and Almonds

    Wild Rice with Cranberries and Almonds

    How to Make Wild Rice with Cranberries and Almonds

    Wild rice takes longer to cook than other rice but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This rice is a great holiday side dish too and is crowd-appropriate, making 11 servings.


    10 min prep time


    1 hr 15 min cook time


    11servings


    about 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
    2. Add the water and chicken broth to the pan and bring to a boil.
    3. Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
    4. Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.
    Low Sodium
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    11 Servings



    • Serving Size

      about 1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    small onion (diced)
    1

    water
    3 1/2 cup

    low sodium chicken broth (fat-free, reduced sodium)
    1 cup

    wild rice
    8 oz

    slivered almonds (toasted)
    1/3 cup

    cranberries (dried)
    1/3 cup