The Super Diabetes Site

Tag: vegetarian

  • Easy Spinach Ricotta Enchiladas

    Easy Spinach Ricotta Enchiladas

    How to Make Easy Spinach Ricotta Enchiladas

    Try a healthy new twist on enchiladas by sneaking in an extra serving of veggies with this easy spinach ricotta enchilada recipe. Ready to eat in 30 minutes, this diabetes-friendly dish is sure to be a new family favorite!


    15 min prep time


    15 min cook time


    6servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Heat a large skillet over medium heat. Add oil, onion, and pepper. Cook, stirring occasionally, until onion softened, 4–5 minutes. 

    3. Transfer cooked onions to a large bowl. Add spinach, ricotta, and cottage cheese. Stir to combine. 

    4. Wrap the tortillas in a wet paper towel and microwave for 30 seconds. 

    5. Spray a baking dish with cooking spray. Divide spinach filling equally between tortillas. Roll and place seam side down in the baking dish. 

    6. Pour enchilada sauce over the tortillas. Top with shredded cheese. Bake for 10–15 minutes, until the cheese is melted and bubbly. 

    7. Divide enchiladas between plates and top with green onions. 

    Mexican/Southwestern
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      269mg
      6%

    Ingredients

    olive oil
    1 tsp

    yellow onion (diced)
    1 small

    black pepper
    1/4 tsp

    frozen spinach (thawed and excess water squeezed)
    10 oz

    low-fat ricotta cheese
    4 oz

    cottage cheese (nonfat)
    7 oz

    corn tortillas (5 inches)
    12

    canned red enchilada sauce
    1 cup

    Monterey jack cheese (shredded)
    1 1/2 oz

    green onion (scallion) (sliced)
    1 bunch

  • Broccoli and Apple Salad

    Broccoli and Apple Salad

    How to Make Broccoli and Apple Salad

    This kidney-friendly recipe is a kid favorite. Dice, chop, and stir—that’s all you need to create broccoli and apple salad. This healthy recipe is low in sodium and high in flavor. Caution: this recipe contains walnuts.


    10 min prep time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the remaining ingredients and coat with the yogurt mixture. Refrigerate to chill and let the flavors combine. Stir immediately before serving.

    2. Trim and cut broccoli florets into small bite size pieces. Dice unpeeled apples into small bite size pieces. Chop the fresh parsley.

    3. In a large bowl whisk together the yogurt, mayonnaise, honey, vinegar, and parsley.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Kid Friendly
    Salads
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      9mg

      3%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        2g

        4%

    • Protein
      4g

    • Potassium
      210mg
      4%

    Ingredients

    Plain Nonfat Greek yogurt
    3/4 cup

    mayonnaise
    1/4 cup

    honey
    1 tbsp

    Apple Cider Vinegar
    2 tbsp

    broccoli (fresh florets)
    4 cup

    apple
    1 med

    red onion (sliced)
    1/2 cup

    dried cranberries (unsweetened)
    1/2 cup

    walnuts (chopped)
    1/4 cup

  • Colorful Pasta Salad

    Colorful Pasta Salad

    How to Make Colorful Pasta Salad

    Who wants to eat an ordinary pasta salad? This colorful pasta salad recipe pairs colorful vegetables with pasta and is a perfect addition to any kidney diet. 


    10 min prep time


    5 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop bell peppers, red onion, and cucumbers. Shred carrots.

    2. Cook pasta according to package instructions, without salt. Drain and rinse in cold water to cool. Place in a large bowl.

    3. In a small bowl, combine remaining ingredients with a whisk, then stir into pasta and vegetables.

    4. Mix prepared vegetables with pasta and mix to combine.

    5. Chill for at least 1 hour before serving.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      6mg

      2%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      95mg
      2%

    Ingredients

    Bow-tie pasta
    4 oz

    red bell pepper (chopped)
    2 tbsp

    orange bell pepper (chopped)
    2 tbsp

    cucumber(s) (chopped)
    3 tbsp

    carrots (shredded)
    3 tbsp

    red onion (chopped)
    3 tbsp

    black pepper
    1/8 tsp

    light mayonnaise
    2/3 cup

    sugar
    1/2 tsp

    lemon juice
    1 tbsp

  • Kale Parmesan Pesto Rigatoni

    Kale Parmesan Pesto Rigatoni

    How to Make Kale Parmesan Pesto Rigatoni


    10 min prep time


    15 min cook time


    12servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.

    2. While the pasta is cooking, place kale, lemon juice, pepper, salt, parmesan cheese, garlic, and walnuts in a food processor. With the processor running, pour the olive oil through the feed tube in a steady stream. Use a spatula to push the pesto down the sides of the bowl and continue blending until the pesto is smooth. 

    3. Place the pasta in a large bowl and toss with the pesto and tomatoes. Garnish with parmesan cheese if desired.

    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Dinner
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      174mg
      4%

    Ingredients

    whole wheat penne pasta
    12 oz

    olive oil
    1/2 cup

    lemon (juiced)
    1 whole

    black pepper
    1/4 tsp

    Kosher Salt
    1/2 tsp

    Parmesan cheese (grated)
    1/2 cup

    garlic (minced)
    2 clove

    walnuts (chopped)
    1/2 cup

    kale (trimmed and chopped)
    2 cup

    grape tomatoes (halved)
    1 pints

  • Simple Roasted Peppers

    Simple Roasted Peppers

    How to Make Simple Roasted Peppers

    Bell peppers are the star of the show in this simple but flavorful dish. Packed with vitamins, bell peppers are a colorful way for a person with diabetes to add a touch of sweetness to a meal. Learn how to roast peppers quickly and easily with this recipe.


    10 min prep time


    20–25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Toss peppers together in a large bowl. Add oil, salt, and pepper. Toss to combine and spread out onto a large baking sheet.
    2. Roast until tender, 20–25 minutes.
    3. Transfer veggies to a serving dish. Squeeze lemon juice over peppers and garnish with parsley.
    Veggie Rich
    Mexican/Southwestern
    Kid Friendly
    Vegetarian
    Sides
    Quick & Easy
    One Pot
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    Ingredients

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    orange bell pepper (sliced)
    1 med

    green bell pepper (sliced)
    1 med

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (ground)
    1/2 tsp

    Juice of Lemon
    1 small

    fresh parsley (chopped, flat-leaf)
    2 tbsp

  • Ensalada de zanahoria y col

    Ensalada de zanahoria y col

    How to Make Ensalada de zanahoria y col

    Al igual que ocurre con otras hortalizas crucíferas (el brócoli 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. Mezcla todos los ingredientes y revuelve bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Recetas en español
    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
      0g

    Ingredients

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

    azúcar
    1/2 cdta

    pimienta negra
    1/2 cdta

    sal
    1/4 cdta

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

    zanahoria (rallada)
    1

    col (repollo) picado en tiras
    2 tazas

  • Sweet Sriracha Roasted Brussels Sprouts

    Sweet Sriracha Roasted Brussels Sprouts

    How to Make Sweet Sriracha Roasted Brussels Sprouts

    Enjoy both sweet and spicy flavors with these sweet sriracha roasted Brussels sprouts. The sweetness comes from 100% natural Splenda® Monk Fruit Sweetener! Brussels sprouts are rich in antioxidants and fiber, making them a nutritious and delicious treat. Serve with a lean protein and a whole grain to complete your meal!


    5 min prep time


    30 min cook time


    8servings


    1/2 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. Toss Brussels sprouts with olive oil and salt. Cover a baking sheet with parchment paper. Arrange Brussels sprouts so they are cut-side down in a single layer.

    3. Roast sprouts for 20 minutes, until dark brown on the edges and fork-tender.

    4. Mix together Splenda® Monk Fruit Sweetener, sriracha, Dijon, and garlic. Remove sprouts and pour on sriracha sauce, tossing sprouts in the sauce. Make sure they are spread back into a single layer and put them back in the oven for 5 more minutes. Serve immediately and enjoy!

    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 Cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      190mg
      4%

    Ingredients

    fresh Brussels sprouts (halved lengthwise)
    1 lbs

    olive oil
    1 tbsp

    Kosher Salt
    1/4 tsp

    Splenda® Monk Fruit Granulated Sweetener
    1 1/2 tbsp

    sriracha
    1 1/2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (grated)
    2 clove

  • Sweet Potato Fries

    Sweet Potato Fries

    How to Make Sweet Potato Fries


    5 min prep time


    24 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. Line a sheet tray with parchment paper or a silicone mat.
    2. Rinse the sweet potatoes under cold running water until the water runs clear. Drain on paper towels and pat dry. Do your best to thoroughly dry all of the sweet potatoes then transfer to a large mixing bowl.
    3. In a separate small bowl, whisk together the cornstarch, garlic powder, smoked paprika, black pepper, and salt. Drizzle the olive oil over the potatoes and toss to combine. Sprinkle the cornstarch mixture over the potatoes and toss until evenly coated. Transfer to the sheet tray and arrange the potatoes into a single layer, spacing them out as best as possible. If needed, use a second tray (this will give you crispier fries).
    4. Bake for 12 minutes. Use a spatula to flip the potatoes
    5. Taste and adjust seasoning as needed. Serve hot.
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      397mg
      8%

    Ingredients

    sweet potatoes (washed, cut into 1/4-inch thin matchsticks)
    1 lbs

    olive oil
    1 1/2 tbsp

    Cornstarch
    2 tsp

    garlic powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    black pepper (freshly cracked)
    1/2 tsp

    salt (sea, or more to taste)
    1/4 tsp

  • Harvest Salad

    Harvest Salad

    How to Make Harvest Salad


    7 min prep time


    2 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the apple cider vinaigrette: Pour the apple cider vinegar into a small jar with lid or bowl; add a generous pinch of salt and shake or whisk to combine. Taste—the acidity of the vinegar should be balanced a bit with sweet; adjust with more salt if needed. Add the Dijon mustard and olive oil, put the lid on the jar and shake vigorously (or whisk it well in the bowl). Taste again and adjust with more olive oil or mustard, to taste. Add the freshly chopped mint right before dressing the salad (otherwise it will turn brown).
    2. Put together the salad: In a large bowl, toss together the greens, radishes, sugar snap peas, half of the pepitas, and half of the pomegranate seeds. Add a few tablespoons of the dressing and toss. You want the greens to be just barely coated with the dressing. Taste and season with freshly ground black pepper as needed. Garnish with the remaining pepitas and pomegranate seeds before serving.
    Vegetarian
    Vegan
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      28mg
      <1%

    Ingredients

    black pepper (freshly ground, to taste)
    1

    pomegranate seeds
    2 tbsp

    pepitas (toasted)
    4 tbsp

    sugar snap peas (cut into 1/2-inch pieces)
    1/2 cup

    radishes (thinly sliced)
    2

    mixed greens (1 bag, mixed baby)
    12 oz

    olive oil (up to 4 tbsp)
    2 tbsp

    fresh mint (leaves, finely chopped plus more for garnish)
    1 1/2 tbsp

    Dijon Mustard
    1 tsp

    Apple Cider Vinegar
    1/4 cup

  • Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    How to Make Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing


    10 min prep time


    15 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the garlic, mayonnaise, vinegar, honey, Dijon, basil, salt, and pepper.

    2. Trim and slice the Brussels sprouts into thin strips; add to the bowl with the dressing.

    3. Roughly chop the artichokes and add to the bowl.

    4. Medium dice the avocado and add to the bowl.

    5. Chop or tear the lettuce into bite-size pieces and add to the bowl; toss to combine the salad.

    6. Serve with a sprinkle of roasted flax seed.

    Veggie Rich
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      444mg
      9%

    Ingredients

    garlic
    2 clove

    mayonnaise (olive oil)
    2 tbsp

    white vinegar
    4 tsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    dried basil
    1 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    fresh Brussels sprouts
    1/2 lbs

    artichoke hearts (1 jar, in brine; quartered, drained, and rinsed)
    6 oz

    avocado
    1/2 large

    romaine lettuce
    1 head

    whole flax seeds (roasted)
    1 tbsp