The Super Diabetes Site

Tag: veggie rich

  • New Ants on a Log

    New Ants on a Log

    How to Make New Ants on a Log


    5 min prep time


    1serving


    2 topped celery sticks

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill each celery stalk with the nut butter, and top with dried fruit. Serve immediately.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Kid Friendly
    Vegetarian
    Snacks
    Appetizers
    Cooking for 1 or 2
    No Cook
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      2 topped celery sticks


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      6g

    • Potassium
      525mg
      11%

    Ingredients

    unsweetened dried cherries
    2 tsp

    almond butter
    1 1/2 tbsp

    celery (trimmed and washed)
    2 stalks

  • 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

  • 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

  • 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

  • Brussels Sprouts With Oranges

    Brussels Sprouts With Oranges

    How to Make Brussels Sprouts With Oranges

    Brussels sprouts and oranges create a colorful, sweet-and-savory side dish that will make a beautiful addition to a Thanksgiving or holiday meal.


    15 min prep time


    20 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Zest the orange and add the zest to a small ramekin. Peel and section the orange, cutting each section in half; set aside. Add the walnuts to a small skillet and toast over medium heat for 3 to 4 minutes, or until lightly browned.
    2. In a large skillet over medium-high heat, heat 1 Tbsp of the oil. Add the shallots and sauté for 4 to 5 minutes, until slightly browned. Remove the shallots with a slotted spoon; set aside. Add the remaining oil to the pan and then add the sprouts. Sauté the sprouts for 10 to 15 minutes, until browned and cooked through. Add the orange sections, orange zest, and sautéed shallots and cook for 2 minutes.
    3. Season the sprouts with salt and pepper and place in a large serving bowl. Top with the walnuts and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      310mg
      7%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    brussels sprouts (trimmed and halved)
    2 lbs

    shallots (peeled and thinly sliced)
    2

    olive oil (divided)
    2 tbsp

    walnuts (coarsely chopped)
    1/4 cup

    orange
    1

  • Braised Cabbage With Apples

    Braised Cabbage With Apples

    How to Make Braised Cabbage With Apples

    This sweet and savory dish uses seasonal apples and cabbage for a budget-friendly side vegetable. Great paired with a simple meat entree such as Apple Mustard Pork Chops.


    15 min prep time


    25 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil and butter in a large skillet over medium heat. Add the onion and apple, and sauté for about 3 to 4 minutes, just until the apple begins to soften. Add in the caraway seeds and sugar, and sauté for 1 minute.
    2. Add in the cabbage and toss with tongs, coating the cabbage with the apples and onion. Sauté for about 3 to 4 minutes.
    3. Add in the broth and apple juice, cover, and cook over medium heat for about 8 to 10 minutes, or until the cabbage is cooked through but tender. Sprinkle in the cider vinegar or lemon juice, and season with salt and pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Comfort Food
    Sides
    Salads
    Lunch
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil
    2 tsp

    butter
    1 tsp

    onion (diced)
    1/2

    Granny Smith or other tart apple (unpeeled and diced)
    1

    caraway seeds
    1/2 tsp

    sugar
    1/2 tsp

    shredded red cabbage
    3 cup

    low sodium chicken broth
    1/4 cup

    apple juice
    1/4 cup

    apple cider vinegar or lemon juice
    1 tbsp

    salt and pepper to taste (not included in nutrition analysis)
    1

  • Braised Brussels Sprouts With Pancetta

    Braised Brussels Sprouts With Pancetta

    How to Make Braised Brussels Sprouts With Pancetta


    10 min prep time


    10 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim the stem ends of the Brussels sprouts and remove outer leaves. Wash Brussels sprouts. Thinly slice the Brussels sprouts vertically (from stem end).
    2. Place extra virgin olive oil in large sauté pan. Add garlic, shallots, pancetta, and Brussels sprouts. Cook 3-5 minutes until vegetables begin to soften and pancetta begins to brown.
    3. Add 1/2 cup stock and cook until tender. Add more stock as necessary. Season with salt and pepper, if desired.
    Low Carb
    Veggie Rich
    Italian
    Dinner
    Foodie
    Lunch
    Quick & Easy
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      265mg
      6%

    Ingredients

    salt (optional)
    1/4 tsp

    black pepper (optional)
    1/4 tsp

    chicken or vegetable broth
    1 cup

    pancetta (finely chopped)
    1 1/4 oz

    shallots (thinly sliced)
    2

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    fresh Brussels sprouts
    2 cup