The Super Diabetes Site

Tag: veggie rich

  • Avocado Summer Soup

    Avocado Summer Soup

    How to Make Avocado Summer Soup

    This cool and refreshing avocado soup is not only diabetes-friendly, but it’s a perfect summer dish after a morning at the farmer’s market. Packed with heart healthy fats, it’s also a nutrition powerhouse.

    This recipe from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this cookbook click here.


    2 hr prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.
    2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.
    3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)
    4. Add salt to taste and chill for 2–3 hours before serving.
    5. Garnish with more chopped cilantro.
    Veggie Rich
    Caribbean
    Appetizers
    Budget Friendly
    Lunch
    Sides
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    small onion (finely chopped)
    1

    garlic (minced)
    1 clove

    canola oil
    1 tbsp

    Haas avocados (large ripe )
    2

    lime juice
    1 cup

    dry sherry
    2 tbsp

    can low-sodium chicken stock ( (or 1½ cups homemade chicken broth))
    1

    hot pepper sauce
    1 tsp

    cilantro (chopped fresh)
    2 tbsp

    milk (low-fat)
    2 cup

    Dash kosher salt
    1

  • Asian Tuna Salad

    Asian Tuna Salad

    How to Make Asian Tuna Salad

    This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!


    20 min prep time


    4servings


    1.5 cups salad with just under 4 oz. fish

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    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
    3. Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
    4. Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
    5. Toss the lettuce, red bell pepper and cucumber in a salad bowl.
    6. In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
    7. Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
    8. Cut the asparagus spears in half and lay them around the edge of the salad.
    Veggie Rich
    Seafood
    Asian
    Grilling
    Dinner
    Foodie
    Lunch
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1.5 cups salad with just under 4 oz. fish


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%

    • Protein
      34g

    Ingredients

    light or reduced sodium soy sauce
    2 tbsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

    Asian Hot Sauce (Siracha, optional)
    1 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    fresh albacore tuna
    1 lbs

    asparagus (trimmed)
    1 lbs

    sesame seeds
    1 tsp

    spring mix lettuce (washed and dried (or spun in a salad spinner))
    6 cup

    red bell pepper (julienned)
    1 large

    cucumber(s) (seeded and julienned)
    1 med

    rice wine vinegar
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    toasted sesame oil
    1 tbsp

    black pepper
    1/8 tsp

  • Asian Chicken Salad

    Asian Chicken Salad

    How to Make Asian Chicken Salad

    Tired of taking the same boring lunch to work every day? Most people burnout when trying to eat healthy because they don’t vary their foods enough. Try this delicious salad for a great-tasting change.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together cabbage, lettuce, almonds, 1 tablespoon sesame seeds, and chicken.
    2. In a small bowl whisk together vinegar, soy sauce, and oil.
    3. Pour dressing over salad and toss to coat. Top with remaining 1 teaspoon sesame seeds and red pepper flakes.
    Low Carb
    Veggie Rich
    Asian
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      540mg
      11%

    Ingredients

    romaine lettuce (chopped)
    9 oz

    cabbage (shredded)
    1 cup

    shredded carrots
    1 cup

    slivered almonds (toasted)
    1/4 cup

    Toasted sesame seeds (divided use)
    1 tbsp plus 1 tsp

    cooked chicken breast (diced)
    2 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    2 tbsp

    crushed red pepper flakes
    1/4 tsp

    olive oil
    2 tbsp

  • Asian Edamame And Brown Rice Salad

    Asian Edamame And Brown Rice Salad

    How to Make Asian Edamame And Brown Rice Salad

    Your family will be super-charged after eating this sweet and tangy nutritious rice salad, inspired by a recipe from Today Show nutrition expert Joy Bauer. If you can’t find shelled edamame you can use frozen peas instead. Serve with Hard-Boiled Eggs.


    5 min prep time


    30 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Cook the rice and the edamame, dice the carrots, slice the scallions, juice the lime, and prepare the salad dressing, or fully prepare and refrigerate the salad.
    2. (Start the eggs first, if you are serving them.) Prepare the rice and edamame according to the package directions and drain the edamame.
    3. In a large bowl, combine the rice, edamame, carrots, scallions, and dried cranberries.
    4. In a small bowl, whisk together the lime juice, soy sauce, vinegar, oil, and sweet and hot chili sauces. Pour the dressing over the salad and gently stir in the avocado. The salad can be chilled for up to 2 days before serving, but add the avocado just before serving.
    5. FLAVOR BOOSTER Serve with extra sweet and hot chili sauce and with extra soy sauce. Cook the rice in 1/2 water and 1/2 light coconut milk.
    Veggie Rich
    Sides
    Salads
    Lunch
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      9g

    • Potassium
      535mg
      11%

    Ingredients

    brown rice
    3/4 cup

    frozen shelled edamame ((about 2 1/2 cups), or use frozen peas)
    12 oz

    carrot(s) (diced into 1/2-inch pieces)
    3

    green onion (scallion) (dark and light green parts, thinly sliced)
    3

    cranberries (dried)
    1/4 cup

    lime (juice only, about 2 tablespoons)
    1

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    1 tbsp

    rice wine vinegar
    1 tbsp

    toasted sesame oil
    2

    sweet Asian chili sauce, or substitute mango chutney or apricot jam
    2

    hot chili sauce, or use Tabasco
    1 tsp

    avocado (peeled and diced)
    1

  • 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

  • Arugula, Pear, Walnut & Pecorino Salad

    Arugula, Pear, Walnut & Pecorino Salad

    How to Make Arugula, Pear, Walnut & Pecorino Salad

    Very simple yet beautiful, this is a classic salad in the south of Italy.


    5 min prep time


    6servings


    1/6 recipe

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    Step-By-Step Instructions:

    1. Place the arugula in a large salad bowl. Slice the pear as thinly as possible and place on top of the arugula. Sprinkle with walnut halves. Using a vegetable peeler, shave 1/2 ounce of the Pecorino over the salad bowl.
    2. Sprinkle balsamic vinegar over the salad. Sprinkle extra virgin olive oil over the salad. Add pepper. Toss well. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Italian
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      165mg
      4%

    Ingredients

    arugula
    6 oz

    pear
    1

    walnut halves
    1/4 cup

    Pecorino Romano cheese (cold (only 1/2 ounce used))
    1

    balsamic vinegar
    2 tbsp

    Extra Virgin Olive Oil
    2 tbsp

    black pepper
    1/2 tsp

  • 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

  • Antipasto Salad

    Antipasto Salad

    How to Make Antipasto Salad

    Do you need a quick, tasty, different salad for your summer picnic? Here is your answer. This diabetes-friendly antipasto salad is lower carb but packed with heart-healthy Mediterranean super foods, such as olives and sun-dreid tomatoes. If you really want to boost the flavors, add canned artichoke hearts.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, toss together the lettuce, turkey, cheeses, olives, tomatoes, and red peppers.
    2. In a small bowl, whisk together the vinegar, oil, mustard, pepper, and shallots. Pour over salad and toss to coat.
    Veggie Rich
    Low Carb
    Italian
    Mediterranean
    Dinner
    Gluten-Free
    No Cook
    Salads
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      19g

    • Potassium
      550mg
      12%

    Ingredients

    chopped romaine lettuce
    1 (10-oz) bag

    deli turkey (cut into strips)
    8 oz

    reduced fat provolone cheese (cut into 1/2-inch strips )
    2 slice

    Parmesan cheese (freshly grated)
    1 tbsp

    green olives (pitted and chopped )
    1/4 cup

    sun-dried tomatoes
    1/4 cup

    jarred roasted red peppers (cut into 1/2-inch strips)
    2

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    shallots (minced)
    1

  • 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

  • Spinach and Sweet Potato Curry (Saag Aloo)

    Spinach and Sweet Potato Curry (Saag Aloo)

    How to Make Spinach and Sweet Potato Curry (Saag Aloo)

    This recipe for a spiced Indian spinach dish replaces the regular potatoes with sweet potatoes for a delicious and healthful new take on curry.


    15 min prep time


    15 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add sweet potatoes and 1/2 cup water to a microwave-safe container or steamer with a lid. Microwave for 7-8 minutes or until sweet potatoes are just fork tender. Don’t overcook them.
    2. While the sweet potatoes are steaming, add olive oil to a large sauté pan over medium heat. Add the onions and sauté for 3-4 minutes or until onions turn clear. Add the garlic and sauté 2 more minutes.
    3. Add the salt, pepper, cumin, turmeric, ginger, chili powder and water or broth. Bring to a simmer.
    4. Add in the spinach and cook until wilted, about 5 minutes.
    5. Stir in the sweet potatoes to heat through.
    Veggie Rich
    Indian
    Quick & Easy
    Vegetarian
    Foodie
    Dinner
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      390mg
      8%

    Ingredients

    medium sweet potatoes (peeled and cut into 1-inch chunks)
    2 (about 12 oz total)

    olive oil
    1 tbsp

    medium onion (peeled and thinly sliced)
    1

    garlic (grated or minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cumin (ground )
    1 tsp

    turmeric
    1 tsp

    ground ginger
    1 tsp

    chili powder
    1 tbsp

    water or vegetable broth
    1 cup

    baby spinach
    5 oz