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Tag: veggie rich

  • Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    How to Make Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

     


    I decided to offer this an antioxidant-infused snack prior to class and wanted you all to have it in hand for quick meals. Try adding leftover chicken, fish, or quinoa to make a complete meal.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, broccoli, avocado, blueberries, feta cheese, and sunflower seeds in a large bowl or in a large platter.
    2. Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in a blender and blend to combine. (If not using a blender, ingredients can also be whisked in a bowl until combined.)
    3. Pour dressing over salad and serve immediately.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Sides
    Salads
    No Cook
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      430mg
      9%

    Ingredients

    baby spinach
    1/2 lbs

    chopped broccoli
    1 cup

    avocado
    1/2

    blueberries
    1/4 cup

    crumbled feta cheese
    1/4 cup

    roasted sunflower seeds
    1/4 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    low-fat buttermilk
    1/4 cup

    juice and zest of 1 lemon
    1

    Poppy Seeds
    1 tsp

    fresh dill and/or other herbs
    a few sprigs

    freshly ground black pepper
    to taste

  • Ensalada de Zanahoria & Col

    Ensalada de Zanahoria & Col

    How to Make Ensalada de Zanahoria & Col

    Al igual que ocurre con otras hortalizas crucíferas (el brécol 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. Mezcle todos los ingredientes y revuelva bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    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
      1g

    Ingredients

    col (repollo) picado en tiras
    2 tazas

    zanahoria (rallada)
    1

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

    azúcar
    1/2 cdta

    sal
    1/4 cdta

    pimienta negra
    1/2 cdta

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

  • Hawaiian Shaved Brussels Sprouts

    Hawaiian Shaved Brussels Sprouts

    How to Make Hawaiian Shaved Brussels Sprouts

    There are a couple ways to shave Brussels sprouts. One way to do it is by hand—just trim the stem-end of each sprout so that it sits flat on a cutting board. Then, using a chef’s knife, cut it into very thin slices. (Trimming the end prevents it from rolling around.) Another way is to use a food processor. Simply place the sprouts in the chute and let the slicing attachment do the work!


    10 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut off the bottoms of the brussels sprouts’ cores, then cut the sprouts into very thin slices with a knife, or slice them in a food processor.
    2. In a large skillet over medium heat, heat the oil until it’s hot. Sauté the brussels sprouts for 5 to 7 minutes, or until they begin to brown, stirring occasionally. For crispier brussels sprouts, sauté a couple minutes longer.
    3. Stir in the brown sugar, salt, pepper, and pineapple. Cook for 3 to 5 minutes, or until heated through. Sprinkle with the macadamia nuts and serve.
    Veggie Rich
    Gluten-Free
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    fresh Brussels sprouts
    16 oz

    canola oil
    1 tbsp

    brown sugar
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    pineapple bits in juice (drained well)
    1 (8 oz) can

    chopped macadamia nuts
    1 tbsp

  • Italian-Style Blistered Tomatoes

    Italian-Style Blistered Tomatoes

    How to Make Italian-Style Blistered Tomatoes

    Make this your new weeknight, go-to side dish. It’s super fast, super cheap, and can turn any meal into an extra-special one. You spoon them over some brown rice, make them the crowning touch over grilled chicken, or serve them alongside a fresh green salad. What an easy way to go from basic to restaurant-fancy!


    5 min prep time


    10 min cook time


    4servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet over high heat, heat the oil until it’s hot. Sauté the tomatoes for 4 to 5 minutes, or until their skins begin to brown and blister.
    2. Stir in the garlic and cook for 1 minute. Add the balsamic vinegar and sugar substitute and continue to cook for 1 to 2 minutes, or until the mixture begins to thicken. Serve hot or at room temperature.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Vegan
    Sides
    Quick & Easy
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1 tbsp

    grape or cherry tomatoes
    1 (12 oz) container

    garlic (slivered)
    2 clove

    balsamic vinegar
    2 tbsp

    sugar substitute
    equal to 2 tsp sugar

  • Baby Artichokes with Herb Dressing

    Baby Artichokes with Herb Dressing

    How to Make Baby Artichokes with Herb Dressing

    This popular Mediterranean side dish is enjoyed in late spring when baby artichokes are at their peak. In addition to their mellow, buttery flavor, fresh baby artichokes have a tender texture and elegant presentation. If you’ve never worked with fresh artichokes before, don’t be intimidated. The steps to preparing them are simple, and after cooking them once, you’ll be a pro. If baby artichokes are not in season, substitute reduced-sodium canned artichoke hearts or frozen ones.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    15 min prep time


    20 min cook time


    4servings


    3 artichokes

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the artichokes in water to clean. Drain and repeat until the water is clear. Peel away the outside leaves of the bottom half of the artichokes, then cut off the top quarter of the artichokes. If tough, dark-green leaves remain, peel those as well. At this point, the artichoke should look like a flower, and the tough, dark leaves should all be removed, leaving only lighter-colored, more tender leaves.
    2. Add the juice of 1 lemon to a bowl full of cold water, then place the artichokes in the lemon water to prevent discoloration.
    3. Bring a large pot of water to a boil. Remove the artichokes from the bowl, discarding the lemon water, and add them to the pot.
    4. Bring the water back to a boil over high heat, then reduce the heat to medium-low and simmer for 15 to 20 minutes, or until tender. Drain the artichokes and set aside.
    5. Place the remaining lemon juice, the olive oil, and mustard in a blender. Blend together to form a vinaigrette.
    6. Stir in the pepper, mint, dill, and parsley, and pour the dressing over the artichokes. Serve warm or at room temperature.
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      3 artichokes


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      280mg
      6%

    Ingredients

    fresh baby artichokes
    12

    olive oil
    2 tbsp

    lemon (juiced)
    2

    Dijon Mustard
    1 tbsp

    black pepper
    1/8 tsp

    finely chopped fresh mint
    1 tsp

    finely chopped fresh dill
    3 tbsp

    finely chopped fresh parsley
    1 tbsp

  • Chilled Tarragon and Tomato Soup

    Chilled Tarragon and Tomato Soup

    How to Make Chilled Tarragon and Tomato Soup

    Fresh tomatoes and herbs are as important to summer Mediterranean menus as they are to American ones. This light, piquant French soup is a wonderful first course to pair with grilled or roasted chicken. It also tastes great with sandwiches and can be served chilled. Try packing it in a thermos and serving it in cups at a picnic.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    5 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F.
    2. Place the tomatoes, balsamic vinegar, sugar, lemon juice, and 1 Tbsp of the tarragon in a food processor or blender. Mix to form a smooth soup.
    3. Place a large, fine mesh strainer or chinois over a bowl and pour in the soup. Use a wooden spoon to turn and press the soup through the strainer, a little at a time, until the tomato solids are left in the strainer and the liquid has passed through.
    4. Place the soup in a large saucepan and season with the salt and pepper, to taste.
    5. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 10 to 20 minutes, or until the soup is thickened and the volume has been reduced by about a third.
    6. Garnish the soup with the remaining tarragon leaves. Refrigerate and serve chilled. (If preferred, serve warm.)
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Soup
    Sides
    Lunch
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    cherry tomatoes
    3 lbs

    balsamic vinegar
    2 tsp

    sugar
    1 tsp

    lemon juice
    1 tsp

    finely chopped tarragon leaves (divided)
    4 tbsp

    salt
    1/4 tsp

    black pepper
    to taste

  • Roasted Beet, Tahini, and Greek Yogurt Dip

    Roasted Beet, Tahini, and Greek Yogurt Dip

    How to Make Roasted Beet, Tahini, and Greek Yogurt Dip

    Beautiful, fresh beets of any color take center stage in this unique vegetarian dish. To prepare raw beets, peel them, cut them into quarters, and boil or roast them until fork-tender. You can prepare large batches of beets at one time to use for this recipe, in salads, or to eat by themselves, drizzled with a little bit of olive oil and sprinkled with salt.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beets in a food processor. Add the tahini, olive oil, salt, and yogurt to the food processor. Pulse until the mixture is smooth.
    2. Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than 1/4 cup).
    3. Scrape down the sides of the food processor, then puree for 1 to 2 minutes, or until the dip is extremely creamy.
    4. Spoon onto a small, round dish, and serve immediately. (If desired, use the back of the spoon to create a smooth top on the dip and make dents in the top, filling them with olive oil.) Store in a lidded container in the refrigerator for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      55mg
      1%

    Ingredients

    cooked beets
    1 cup

    tahini
    1/3 cup

    extra-virgin olive oil
    2 tsp

    sea salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    water
    1 tbsp to 1/4 cup as needed

  • Quinoa, Arugula, and Apricot Salad

    Quinoa, Arugula, and Apricot Salad

    How to Make Quinoa, Arugula, and Apricot Salad

    Pair this flavorful salad with a simple protein like roasted salmon or grilled chicken for a complete meal. 


    10 min prep time


    4servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, toss together the quinoa, apricots, onion, pine nuts, feta cheese, and lemon juice.

    2. Place 1 cup of the arugula in a salad bowl and drizzle with ½ tsp of the olive oil. Toss lightly to coat, then top with ¼ of the quinoa mixture (about 1/3 cup) and season with pepper to taste.

    3. Repeat for the remaining three salads.

    Low Sodium
    Veggie Rich
    Salads
    Vegetarian
    Sides
    Foodie
    Dessert
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      5g

    • Potassium
      360mg
      8%

    Ingredients

    warm, cooked quinoa
    1 cup

    dried apricots (chopped)
    8 whole

    diced onion
    1/4 cup

    toasted pine nuts
    2 tbsp

    feta cheese
    3 tbsp

    lemon (juiced)
    1/2 whole

    arugula
    4 cup

    olive oil (divided)
    2 tsp

    black pepper
    to taste

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Bruschetta-Stuffed Mushrooms

    Bruschetta-Stuffed Mushrooms

    How to Make Bruschetta-Stuffed Mushrooms

    Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

    This recipe can be found in The Diabetes Superfoods Cookbook and Meal Planner.  

     


    10 min prep time


    20 min cook time


    7servings


    2 mushroom caps

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Cut tomatoes into quarters and set aside.
    2. In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.
    3. Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.
    4. Let cool slightly, then drizzle with balsamic vinegar. Serve warm.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Appetizers
    Budget Friendly
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      3mg

      1%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      270mg
      6%

    Ingredients

    grape tomatoes
    1 pints

    olive oil
    2 tsp

    garlic
    2 clove

    dried basil
    2 tsp

    2% mozzarella cheese
    1/3 cup

    freshly grated parmesan cheese
    2 tbsp

    large “stuffer” mushrooms
    14 oz (about 14 mushrooms)

    balsamic vinegar
    1 tbsp