2 teaspoons granulated sugar
¼ teaspoon salt
2 tablespoons sesame seeds
1. Cut the cucumbers in half lengthwise and scrape out the seeds with a spoon.
2. Using a sharp kitchen knife, vegetable peeler, or mandoline, cut the cucumbers into paper-thin slices. You can increase the thickness if you prefer.
3. Put the cucumber slices on a paper towel and squeeze gently to remove any excess liquid.
4. In a small bowl, combine the rice vinegar, sugar, and salt and stir until the sugar and salt have dissolved.
5. Add the cucumbers and sesame seeds to the vinegar mixture and stir until combined. You can serve immediately or let marinate for 10 minutes for more flavor infusion.
6. Store leftovers in an airtight container in the refrigerator for up to 5 days.
PER SERVING (1 CUP): Calories: 38; Protein: 1g; Carbohydrates: 5g; Fiber: 2g; Total Fat: 2g; Saturated Fat: 0g; Sodium: 77mg; Cholesterol: 0mg; Potassium: 168mg; Phosphorus: 42mg
Jicama Cabbage Slaw
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 8 • PREP TIME: 20 minutes, plus 1 hour to chill
This slaw is a cool and refreshing salad that is sure to add a big crunch and vibrant color to your plate. Remember that fruits and vegetables provide a ton of fiber, vitamins, and minerals. The more color you include in your diet, the more nutrients you are providing to your body. Add a bit of spice to this dish by including some freshly ground black pepper or red pepper flakes.
3 cups shredded green cabbage
2 cups shredded red cabbage
2 cups jicama, cut in ¼-inch matchsticks
2 cups shredded carrots
½ cup chopped fresh cilantro
¼ cup freshly squeezed lemon or lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon honey
1. In a large bowl, combine the green cabbage, red cabbage, jicama, carrots, and cilantro.
2. In a small bowl or jar, combine the lemon juice, olive oil, and honey. Mix until well combined.
3. Pour the lemon mixture over the vegetables and toss to evenly coat the vegetables.
4. Cover the mixture and let sit in the refrigerator for about an hour for the flavors to combine and to soften the vegetables a bit. Serve chilled.
5. Store leftovers in an airtight container in the refrigerator for up to 3 days.
MAKE IT SIMPLER: Use a food processor with attachments to grate or shred the vegetables instead of chopping or shredding by hand.
PER SERVING (1 CUP): Calories: 67; Protein: 1g; Carbohydrates: 9g; Fiber: 2g; Total Fat: 4g; Saturated Fat: 1g; Sodium: 30mg; Cholesterol: 0mg; Potassium: 204mg; Phosphorus: 25mg
Crunchy Couscous Salad
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 6 • PREP TIME: 15 minutes, plus optional 1 hour to chill • COOK TIME: 20 minutes
Couscous is a grain product made from durum wheat or semolina flour. It has a nutty and chewy texture. Couscous is extremely versatile and easy to prepare. Use it in salads like this recipe or serve it as a side dish with other proteins and vegetables. Substitute a can of low-sodium or no-salt-added chickpeas, red kidney beans, black beans, or tofu instead of using chicken for a vegetarian version.
1 cup couscous
6 ounces boneless, skinless chicken breast
6 cups water or low-sodium or no-salt-added chicken broth
1 medium cucumber, peeled with alternating green stripes, cut into slices and quartered
1 medium red bell pepper, diced
1 small yellow onion, diced
¼ cup chopped fresh parsley
¼ cup apple cider vinegar
3 tablespoons extra-virgin olive oil
1 teaspoon dried basil
½ teaspoon freshly ground black pepper
3 tablespoons crumbled feta cheese
1. Cook the couscous according to the package instructions.
2. Meanwhile, in a large pot over high heat, combine the chicken breast and water and bring to a boil. Cover the pot and reduce the heat to a gentle boil. Boil until the chicken breast is cooked through, about 15 minutes.
3. Remove the chicken from the pot, let cool, and then dice. In a large bowl, combine the couscous, chicken breast, cucumber, bell pepper, onion, and parsley and mix together.
4. In a separate bowl, combine the vinegar, oil, basil, and black pepper. Gently stir in the feta cheese. Mix the dressing with the couscous until combined. Enjoy warm or refrigerate for 1 hour and serve chilled.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days.
PER SERVING (1 CUP): Calories: 149; Protein: 8.1g; Carbohydrates: 10g; Fiber: 2g; Total Fat: 9g; Saturated Fat: 2g; Sodium: 128mg; Cholesterol: 24mg; Potassium: 228mg; Phosphorus: 97mg
Tempeh Salad with Spicy Peanut Dressing
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 20 minutes • COOK TIME: 10 minutes
Tempeh is a plant-based protein made from soybeans high in protein, prebiotics, vitamins, and minerals. If you don’t like tempeh, use tofu, which has slightly less protein and potassium. Decrease the amount of maple syrup or brown rice noodles to lower the carbohydrate content if needed.
4 ounces brown rice noodles
2 cups fresh spinach
2 cups shredded red cabbage
2 medium carrots, grated
1 medium red bell pepper, thinly sliced
½ cup chopped fresh cilantro
¼ cup chopped fresh mint leaves
2 scallions, finely chopped
Avocado or olive oil cooking spray
4 ounces tempeh, cut into ½-inch strips
⅓ cup creamy unsalted peanut butter
¼ cup water
3 tablespoons coconut aminos
3 tablespoons maple syrup
Juice of 1 medium lime
1 small red chile, minced
1. Cook the brown rice noodles according to the package instructions, then rinse, drain, and transfer to a large mixing bowl.
2. Add the spinach, cabbage, carrots, bell pepper, cilantro, mint, and scallions to the bowl and toss together.
3. Spray a medium pan or skillet with cooking spray and heat over medium heat. Panfry the tempeh slices until they are browned on each side, about 3 minutes per side. Set aside.
4. In a small bowl, whisk together the peanut butter, water, coconut aminos, maple syrup, lime juice, and red chile. Mix until well combined and a dressing is formed.
5. Divide the rice noodle salad mixture and tempeh evenly among 4 plates. Top with the dressing and serve immediately.
PER SERVING (2 CUPS): Calories: 372; Protein: 13.7g; Carbohydrates: 55g; Fiber: 8g; Total Fat: 12g; Saturated Fat: 2g; Sodium: 371mg; Cholesterol: 0mg; Potassium: 536mg; Phosphorus: 47mg
Marinated Mustard Green Beans
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 4 • PREP TIME: 5 minutes, plus 25 minutes to chill • COOK TIME: 5 minutes
Green beans are packed with fiber, vitamins, minerals, phytonutrients, and even some protein. The high-phytonutrient content of green beans means that they provide antioxidant and anti-inflammatory benefits. This recipe is designed to be eaten cold, but you can also warm it up if you prefer.
8½ cups water, divided
2 cups green beans, trimmed
½ cup red wine vinegar
2 teaspoons granulated sugar
½ teaspoon dry mustard
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon freshly ground black pepper
¼ teaspoon salt
¼ cup finely chopped red onion
MAKE IT SIMPLER: You can use canned or frozen green beans and start at step 4. Look for the low-sodium, no-salt-added, not sauced or seasoned versions. If using canned beans, rinse them before using. If using frozen, thaw the beans or check
the package instructions for how to prepare.
1. Prepare an ice bath in a large bowl.
2. In a large pot, bring 8 cups of water to a boil over high heat. Add the green beans and blanch for 3 to 5 minutes, until the beans are tender but still crisp.
3. Using a slotted spoon or strainer, transfer the green beans to the ice bath to cool. When cool, drain and pat dry.
4. In a small bowl or sauce jar, mix the vinegar, sugar, and mustard with ½ cup of water. Mix well until the mustard and sugar is dissolved.
5. Add the oregano, basil, pepper, and salt to the mustard mixture and stir until combined. Pour the mixture over the green beans and stir until well combined.
6. Sprinkle the red onion on top and let sit for 20 to 25 minutes in the refrigerator before serving.
7. Store leftovers in an airtight container in the refrigerator for up to 5 days.
PER SERVING (½ CUP): Calories: 45; Protein: 1.6g; Carbohydrates: 9g; Fiber: 2g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 152mg; Cholesterol: 0mg; Potassium: 127mg; Phosphorus: 25mg
Cauliflower Mash
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • 5 INGREDIENTS OR FEWER
SERVES 6 • PREP TIME: 5 minutes • COOK TIME: 15 minutes
Mashed potatoes were something I loved to eat when growing up. Potatoes are still nice to enjoy from time to time, but they may add a bit too many carbohydrates and potassium into your diet. Cauliflower is a great alternative and provides a different nutrient profile. You can change up the flavor by using some of your favorite herbs/seasonings like Italian Seasoning Blend or swap out the cream cheese for some plain yogurt.
1 medium head cauliflower, cut into florets
¼ cup low-fat cream cheese
¼ cup grated Parmesan cheese
2 garlic cloves, peeled
1 teaspoon extra-virgin olive oil
½ teaspoon freshly ground black pepper
1. Put a steamer basket in a large pot. Fill the pot with water to just below steamer basket. Bring water to a boil then add the cauliflower. Cover the pot and steam the cauliflower until tender, about 10 minutes.
2. Drain the cauliflower, transfer to a blender, and blend until smooth. Add the cream cheese, Parmesan cheese, garlic, oil, and pepper and blend again until well combined.
3. Remove from the blender and serve hot.
4. Store leftovers in an airtight container or resealable bag in the refrigerator for up to 3 days and in the freezer for up to 2 months.
MAKE IT SIMPLER: Instead of steaming the cauliflower on the stove, use a microwave. Put the cauliflower florets in a microwave-safe dish. Cover with a wet paper towel and cook on high until soft, about 8 to 10 minutes.
PER SERVING (½ CUP): Calories: 89; Protein: 4.2g; Carbohydrates: 7g; Fiber: 3g; Total Fat: 6g; Saturated Fat: 3g; Sodium: 124mg; Cholesterol: 13mg; Potassium: 203mg; Phosphorus: 78mg
Sesame Asparagus Spears
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 10 minutes
Asparagus is high in anti-inflammatory nutrients and antioxidants. Buy asparagus with rounded stalks, firm but thin stems, and closed tips. To trim the ends, try the bend-and-snap method: Hold up a spear horizontally and bend it with your hands gently. The spear will break at exactly where it should be trimmed.
1 tablespoon low-sodium soy sauce
1 tablespoon freshly squeezed lemon juice
2 garlic cloves, minced
1 teaspoon grated fresh ginger
1 teaspoon brown sugar
1 tablespoon olive or avocado oil
1 pound asparagus, trimmed and cut into 1½-inch pieces
1 teaspoon sesame oil
2 tablespoons sesame seeds
1 teaspoon freshly ground black pepper
½ teaspoon red pepper flakes (optional)
1. In a small bowl, whisk the soy sauce, lemon juice, garlic, ginger, and brown sugar until the brown sugar has dissolved.
2. In a large pan or skillet, heat the oil over medium-high heat. Add the asparagus and cook for about 3 minutes. Add the sauce mixture to the pan, stir together, and cook until the asparagus is tender but still crisp, about 4 minutes.
3. Remove the asparagus from the pan and divide among 4 plates. Drizzle the sesame oil over the asparagus and sprinkle the sesame seeds, black pepper, and red pepper flakes on top (if using). Serve immediately.
4. Store leftovers in an airtight container in the refrigerator for up to 4 days and in the freezer for up to 3 months.
MAKE IT LOWER IN POTASSIUM AND PHOSPHOROUS: Instead of using soy sauce, try coconut aminos. Coconut aminos is made from the fermented sap of coconut palm and has lower amounts of sodium, potassium, and phosphorus. It can be found in the same aisle as soy sauce.
PER SERVING (½ CUP): Calories: 107; Protein: 4.25g; Carbohydrates: 8g; Fiber: 3g; Total Fat: 8g; Saturated Fat: 1g; Sodium: 163mg; Cholesterol: 0mg; Potassium: 312mg; Phosphorus: 103mg
Roasted Napa Cabbage
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 15 minutes
Napa cabbage is a type of Chinese cabbage originating from China. It is commonly used in East Asian cuisine. This type of cabbage is oblong shaped with pale green leaves and a white stalk. Napa cabbage can be eaten raw or cooked, and it is commonly used for pickling or added to stir-fries or in soups. Napa has a mild taste raw but when cooked develops a sweeter flavor. Leave out the salt for a lower sodium content.
1 head Napa cabbage, quartered lengthwise
Avocado or olive oil cooking spray
2 tablespoons olive or avocado oil
2 tablespoons apple cider vinegar or lemon juice
2 tablespoons brown sugar
2 tablespoons Low-Sodium Dijon Mustard or store-bought
1 teaspoon ground black pepper
¼ teaspoon salt
1 clove garlic, minced or grated
1. Preheat the oven to 450°. Line a baking sheet with parchment paper.
2. Spray the cabbage with cooking spray and put it, cut-side down, on the baking sheet.
3. Bake in the oven for 12 to 15 minutes, until the cabbage is wilted, warm, and slightly browned.
4. Meanwhile, in a small bowl, combine the olive oil, apple cider vinegar, brown sugar, mustard, pepper, salt, and garlic. Mix until well combined.
5. Remove the pan from the oven and brush the oil mixture onto the leaves.
6. Set the oven to broil. Return the pan to the oven and broil for 3 to 5 minutes, until browned and slightly caramelized. Serve whole or cut into smaller pieces.
7. Store leftovers in an airtight container in the refrigerator for up to 5 days.
PER SERVING (¼ OF CABBAGE): Calories: 173; Protein: 4.4g; Carbohydrates: 16g; Fiber 4g; Total Fat: 10g; Saturated Fat: 1g; Sodium: 171mg; Cholesterol: 0mg; Potassium: 600mg; Phosphorus: 122mg
Rice Pilaf
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEINONE POT • 5 INGREDIENTS OR FEWER
SERVES 4 • PREP TIME: 2 minutes • COOK TIME: 20 minutes
Rice pilaf is a side dish that can be paired with many meals. This recipe uses whole grains to make it more nutritious than traditional restaurant or boxed pilaf. You can even spice this up with more color and flavor by adding some of your favorite vegetables and seasonings to the pan when cooking or as a garnish on top.
2 teaspoons unsalted butter
¾ cup instant brown rice
¼ cup whole-wheat angel hair pasta, broken into ½-inch pieces
¼ cup instant wild rice
2 cups low-sodium or no-salt-added chicken or vegetable broth
1. In a large saucepan, melt the butter over medium heat. Add the brown rice, angel hair pasta, and wild rice.
2. Cook for about 3 minutes, stirring occasionally, until the ingredients are lightly toasted.
3. Add the chicken broth and bring to a boil. Reduce the heat to a simmer and cook f
or 10 to 12 minutes, until the rice and noodles are tender and the liquid is absorbed.
4. Remove the saucepan from the heat and let cool slightly. Fluff with a fork.
5. Store leftovers in an airtight container in the refrigerator for up to 4 days and in the freezer for up to 3 months.
MAKE IT SIMPLER: Instead of using both brown and wild rice, you can just use 1 cup of whichever rice you prefer or happen to have on hand.
PER SERVING (1 CUP): Calories: 113; Protein: 3.5g; Carbohydrates: 20g; Fiber: 1g; Total Fat: 3g; Saturated Fat: 1g; Sodium: 46mg; Cholesterol: 5mg; Potassium: 46mg; Phosphorus: 20mg
Vegan Sweet Potato Chili "Cheese" Fries
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 45 minutes
This recipe is a healthier version of classic chili cheese fries. Sweet potatoes are a highly nutritious root vegetable that contain fiber, antioxidants, vitamins, and minerals, which help support immune function, as well as gut and brain health.
4 small sweet potatoes, cut into matchsticks
Avocado or olive oil cooking spray
1 medium orange bell pepper, roughly chopped
¾ cup plain Unsweetened Almond Milk or store-bought
¼ cup raw cashews, soaked in hot water for 5 minutes, then drained
¼ cup chopped white onion
¼ cup no-salt-added or low-sodium canned cannellini beans
2 tablespoons nutritional yeast
1 tablespoon Taco Seasoning or store-bought
1 (15-ounce) can low-sodium vegetarian bean chili
1. Preheat the oven to 425°F. Line a baking sheet with parchment paper and arrange the sweet potatoes in a single layer. Coat lightly with cooking spray.
2. Bake for 35 to 40 minutes, until crispy.
3. Meanwhile, in a blender, combine the bell pepper, almond milk, cashews, onion, beans, nutritional yeast, and taco seasoning. If you have a soup or hot setting on your blender, use that to make the sauce pureed and warm. If you don’t have that setting, blend on high for 2 to 3 minutes until the mixture is smooth.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 7