16 ounces whole-wheat orzo pasta
1 tablespoon avocado or olive oil
8 ounces tempeh, crumbled
2 garlic cloves, minced
½ teaspoon dried parsley
½ teaspoon Italian Seasoning Blend or store-bought
½ teaspoon onion powder
¼ teaspoon smoked paprika
3 cups roughly chopped fresh kale
Juice of 3 medium lemons
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Bring a medium pot of water to a boil and cook the orzo pasta according to the package instructions.
2. Meanwhile, in a large pan or skillet, heat the oil over medium heat. Add the tempeh and garlic. Add the parsley, Italian seasoning, onion powder, and paprika and stir to coat the tempeh. Gently cook for 5 to 6 minutes until browned.
3. Add the kale and sauté until the kale is wilted, about 2 minutes. Squeeze lemon juice over the pan.
4. When the orzo is done cooking, drain the water and return to the pot. Add the tempeh and kale to the orzo and toss to combine. Season with salt and pepper and serve immediately.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 6 months.
PER SERVING (1½ CUPS): Calories: 314; Protein: 18.6g; Carbohydrates: 46g; Fiber: 11g; Total Fat: 9g; Saturated Fat: 1g; Sodium: 164mg; Cholesterol: 0mg; Potassium: 387mg; Phosphorus: 163mg
Spicy Black Bean Power Bowls
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 15 minutes
This black bean power bowl is super easy to put together and packed with fiber and nutrients. Spice it up with red pepper flakes or Siete brand hot sauce and a dollop of plain yogurt. Or make your own pico de gallo instead of using store-bought for a lower-sodium option: Dice 2 Roma tomatoes and mince one-quarter of a small red onion, 1 jalapeño pepper (optional), 1 garlic clove, and 1 tablespoon of fresh cilantro. Mix together with 1 to 2 tablespoons of fresh lime juice and add pepper to taste.
1 cup fresh pico de gallo
1 (15-ounce) can no-salt-added or low-sodium black beans, drained and rinsed
½ teaspoon ground cumin
½ teaspoon ground cayenne pepper or chili powder
1 tablespoon olive oil or avocado oil
2 garlic cloves, minced
4 cups finely chopped mustard greens
2 cups cooked brown rice
½ cup low-sodium salsa
4 tablespoons crumbled feta cheese
1. In a large pan or skillet over medium heat, sauté the pico de gallo for 2 to 3 minutes, until soft.
2. Add the black beans, cumin, and cayenne and stir together, gently mashing some of the beans. Cook until warm and slightly thickened, about 5 minutes. Remove from the skillet and set aside.
3. In the same pan, heat the oil and garlic over medium heat. Cook for about 45 seconds, until the garlic is fragrant. Add the mustard greens and cook for 4 to 5 minutes, until tender. If using premade or packaged rice, heat it up in the microwave to the desired temperature.
4. Assemble the bowls: Put ½ cup of cooked brown rice, one-quarter of the mustard greens, one-quarter of the black beans and top each bowl with 2 tablespoons of salsa and 1 tablespoon of feta cheese.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
PER SERVING (1 BOWL): Calories: 319; Protein: 12.7g; Carbohydrates: 54g; Fiber: 11g; Total Fat: 7g; Saturated Fat: 2g; Sodium: 218mg; Cholesterol: 8mg; Potassium: 609mg; Phosphorus: 184mg
Vegetarian Enchiladas
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 8 • PREP TIME: 5 minutes • COOK TIME: 35 minutes
This vegetarian dish is filling and jam-packed with veggies. The nutrition content may vary depending on how much enchilada sauce you actually consume. You can use store-bought if you don’t have time to make your own sauce, but choose a low-sodium product with minimal ingredients. Serve garnished with lime wedges, if desired.
Avocado or olive oil cooking spray
2 tablespoons avocado or olive oil
2 cups diced zucchini
1 (10-ounce) package frozen corn
1 small red onion, diced
1 (15-ounce) can no-salt-added or low-sodium black beans, drained and rinsed
3 cups Enchilada Sauce or store-bought, divided
8 (10-inch) whole-wheat tortillas
2 cups shredded low-sodium mozzarella or Mexican-blend cheese
Handful chopped cilantro, for garnish (optional)
1. Preheat the oven to 350°F. Coat a 13-by-9-inch baking dish with cooking spray and set aside.
2. In a large skillet or pan, heat the oil over medium-high heat. Add the zucchini, corn, and onion and sauté until the vegetables are soft, about 5 minutes. Add the beans, stir gently, and cook for an additional 1 to 2 minutes. Remove from the heat.
3. Spread about 1 cup of the enchilada sauce on the bottom of the baking dish. Take 1 tortilla and spread about ½ cup of the bean mixture onto the center of the tortilla. Sprinkle about 2 tablespoons of cheese and roll up the tortilla. Place the tortilla seam-side down in the baking dish. Repeat with all of the tortillas.
4. Sprinkle with the remaining ¼ cup cheese and top with the remaining enchilada sauce. Cover with foil and bake for 20 minutes. Uncover and bake for an additional 10 minutes. Garnish with cilantro (if using) and serve.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
PER SERVING (1 ENCHILADA): Calories: 316; Protein: 15.3g; Carbohydrates: 39g; Fiber: 9g; Total Fat: 13g; Saturated Fat: 5g; Sodium: 318mg; Cholesterol: 18mg; Potassium: 453mg; Phosphorus: 204mg
Pressure Cooker Lentil Sloppy Joes with Coleslaw
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 6 • PREP TIME: 10 minutes • COOK TIME: 45 minutes
This recipe is a healthy twist on a classic American favorite. Though the list of ingredients looks long, this dish is actually very easy to make. If you need to decrease the carbohydrate content, try making an open-faced sandwich instead by using only half of the bun. If you don’t have a pressure cooker, you can use a slow cooker. Simply add all the ingredients to the pot, cover, and cook on high for 3½ hours. If cooking on the stovetop, sauté the vegetables in a stockpot over medium heat, add the remaining ingredients, and mix well. Cover with a lid and let simmer for 1 hour.
FOR THE SLOPPY JOES
1 teaspoon avocado oil
1 medium onion, diced
1 medium red bell pepper, diced
2 garlic cloves, minced
2 cups low-sodium or no-salt-added vegetable broth
1 (15-ounce) can low-sodium or no-salt-added diced tomatoes
1 cup dry lentils (green or brown), rinsed
2 tablespoons low-sodium or no-salt-added tomato paste
1 tablespoon maple syrup
1 tablespoon Low-Sodium Dijon Mustard or store-bought
1 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon freshly squeezed lemon juice
1 teaspoon coconut aminos
6 whole-wheat hamburger buns
FOR THE COLESLAW
2 tablespoons Low-Sodium Dijon Mustard or store-bought
2 tablespoons apple cider vinegar
¼ teaspoon freshly ground black pepper
4 cups bagged coleslaw mix
TO MAKE THE SLOPPY JOES
1. On the pressure cooker, select the sauté setting on high. Sauté the oil, onion, bell pepper, and garlic for 3 minutes, until the vegetables are soft.
2. Add the broth, tomatoes and their juices, lentils, tomato paste, maple syrup, mustard, paprika, chili powder, cumin, lemon juice, and coconut aminos. Stir and mix well. Close the
lid and pressure cook on high for 15 minutes.
TO MAKE THE COLESLAW
3. Meanwhile, in a medium bowl, whisk the mustard, vinegar, and black pepper. Add the coleslaw and toss gently.
4. Let the pressure release naturally for 15 minutes. Manually release any remaining pressure.
5. Portion out the lentil mixture onto the buns. You can either top the sloppy joes with coleslaw or serve it on the side.
6. Store the leftover lentil mixture in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.
MAKE IT LOWER IN POTASSIUM: Soak the dry lentils in a bowl of water overnight. Discard the liquid then continue with the recipe. Soaking the lentils overnight will leach out some of the potassium.
PER SERVING (1 SANDWICH + 2/3 CUP COLESLAW): Calories: 320; Protein: 15.5g; Carbohydrates: 51g; Fiber: 11g; Total Fat: 5g; Saturated Fat: 1g; Sodium: 268mg; Cholesterol: 0mg; Potassium: 814mg; Phosphorus: 295mg
Tofu Spring Rolls
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 3 • PREP TIME: 10 minutes • COOK TIME: 15 minutes
Spring rolls are super easy to make, and can be customized to your liking. Try using any of your favorite kidney-friendly vegetables and other proteins, or use raw tofu instead of frying. If you’d like a dipping sauce for these spring rolls, two tablespoons per serving of Peanut Apple Sauce would be tasty. Different brands of tofu and rice paper will contain different ingredients which will affect the nutrition content. Be sure to choose a product that is low in sodium, potassium, and has the appropriate carbohydrate content to fit your needs.
6 cups water
14 ounces firm tofu, drained and patted dry
½ tablespoon ground cumin
½ tablespoon garlic powder
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1 tablespoon olive or avocado oil
12 rice paper wrappers
12 leaves romaine lettuce, washed, and each leaf halved lengthwise
2 medium carrots, peeled and thinly sliced
2 medium red bell peppers, thinly sliced
1 medium cucumbers, thinly sliced
1. In a medium pot, boil the water and set aside to cool slightly. You will be using this water to soak the rice papers later.
2. Cut the tofu into 12 even pieces lengthwise and spread evenly on a plate.
3. In a small bowl, mix together the cumin, garlic powder, black pepper, and salt. Season the tofu evenly on both sides with the spice mixture.
4. In a medium pan or skillet, heat the oil over medium heat. Put the tofu strips in a single layer on the pan. Fry each side until lightly browned, 1 to 2 minutes on each side. Remove the tofu from the pan and set aside to cool.
5. Pour the slightly cooled water into a shallow pan. Immerse a piece of rice paper in the water for about 5 seconds. The paper may still be a bit hard, but it will continue to soften as you prepare the dish.
6. Transfer the wet rice paper to a damp towel or damp cutting board. Add 2 halves of lettuce in the center of the wrapper. Add some carrots, bell peppers, and cucumbers on top of the lettuce. Set 1 cooled tofu strip on top of the vegetables.
7. Fold the sides of the rice paper in and then roll from the bottom up. Make sure the roll is tight. Repeat with the remaining pieces of rice paper.
8. Serve immediately and enjoy.
MAKE IT SIMPLER: Try eating some rolls deconstructed without the paper, or use iceberg or romaine lettuce as your wrap instead.
PER SERVING (4 SPRING ROLLS): Calories: 322; Protein: 18g; Carbohydrates: 41g; Fiber: 8g; Total Fat: 11g; Saturated Fat: 2g; Sodium: 324mg; Cholesterol: 0mg; Potassium: 446mg; Phosphorus: 64mg
Feta, Onion, and Pepper Pizza
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN • ONE POT
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 15 minutes
Pizza is one of my favorite foods and I love that it can be a part of a healthy renal diet. Make your own at home so that you are in control and able to customize it to make sure you stay within your nutrient goals. If you don’t have time to make your own pizza dough, you can purchase a low-sodium premade dough (make sure it has simple ingredients), or use whole-wheat tortillas or a whole-grain flatbread. If using the tortillas or flatbread, lower the temp to 350°F and cook for the same amount of time. Substitute low-sodium mozzarella cheese for the feta cheese to lower the fat and sodium content if needed.
1 recipe Salt-Free Pizza Dough or store-bought
2 tablespoons avocado oil
3 medium red bell peppers, diced
1 cup sliced red onion
2 garlic cloves, minced
½ cup crumbled feta cheese
1 teaspoon Italian Seasoning Blend or store-bought
½ cup fresh basil leaves, for garnish (optional)
1. Preheat the oven to 450°F. Put the pizza crust on a pizza pan or baking sheet.
2. Spread the oil over the crust and arrange the bell peppers, onions, and garlic on top. Sprinkle with the feta and Italian seasoning.
3. Bake for 10 to 12 minutes, until the vegetables are crispy and tender.
4. Let cool for 2 to 3 minutes, cut into 12 slices, garnish with basil leaves (if using), and enjoy.
5. Store leftovers in the refrigerator in an airtight container for up to 5 days.
PER SERVING (3 SLICES): Calories: 425; Protein: 11.1g; Carbohydrates: 62g; Fiber: 4g; Total Fat: 15g; Saturated Fat: 4g; Sodium: 224mg; Cholesterol: 17mg; Potassium: 301mg; Phosphorus: 174mg
Shrimp Quesadillas
DIABETES-FRIENDLY • MEDIUM-PROTEIN
SERVES 2 • PREP TIME: 10 minutes, plus 15 minutes to marinate • COOK TIME: 10 minutes
Shrimp can be a good source of protein to include in your renal diet. Fresh or frozen is always best. You can also customize this recipe and swap out the shrimp for one of your favorite proteins like fish or beans.
5 ounces raw shrimp, peeled and deveined
2 tablespoons chopped fresh cilantro, plus more for garnish
1 tablespoon freshly squeezed lime juice
¼ teaspoon ground cumin
⅛ teaspoon ground cayenne pepper
2 tablespoons plain nonfat Greek yogurt
2 (10-inch) flour tortillas
2 tablespoons shredded low-sodium mozzarella or Mexican-blend cheese
Lime wedges, for garnish (optional)
1. Rinse the shrimp and cut into bite-size pieces.
2. In a small bowl or resealable bag, combine the cilantro, lime juice, cumin, and cayenne. Add the shrimp and mix well. Let the shrimp marinate for 15 minutes.
3. In a medium sauté pan, heat the shrimp over medium heat. Cook and stir frequently for 2 minutes, or until the shrimp turns orange. Remove from the heat and mix in the yogurt.
4. In a large pan, heat 1 tortilla on both sides over low-medium heat. Add half of the shrimp mixture and sprinkle with 1 tablespoon of cheese.
5. Fold the tortilla in half and turn over in the skillet to cook for 2 minutes. Remove from the pan. Repeat steps 4 and 5 for the second quesadilla.
6. Cut each quesadilla into 4 pieces. Garnish with the extra cilantro and lime wedges (optional) before serving.
MAKE IT LOWER IN PROTEIN: Decrease the amount of shrimp you use in the recipe. You can substitute it with some kidney-friendly vegetables to add some bulk to the meal. Try carrots or cauliflower and marinate in the sauce just like the shrimp.
PER SERVING (1 QUESADILLA): Calories: 221; Protein: 17.7g; Carbohydrates: 25g; Fiber: 0g; Total Fat: 6g; Saturated Fat: 1g; Sodium: 285mg; Cholesterol: 96mg; Potassium: 205mg; Phosphorus: 183mg
Baked Crab Cakes with Corn and Roasted Broccoli
DIABETES-FRIENDLY • HEART-HEALTHY • HIGH-PROTEIN
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 20 minutes
Crab cakes are fun and remind me of a beach vacation. This crab cake recipe is lightened up with vegetables and baked instead
of fried. Compared to restaurant versions, this one is much lower in sodium and contains more fiber. You can easily customize this recipe with any of your favorite vegetables and seasonings.
1 large egg
1 large egg white or 2 tablespoons liquid egg whites
¼ cup plain nonfat Greek yogurt
Juice of 1 medium lemon
1 tablespoon Low-Sodium Dijon Mustard or store-bought
½ teaspoon paprika
¼ teaspoon freshly ground black pepper
8 ounces crabmeat
½ cup finely chopped celery
½ cup finely chopped sweet onion
½ cup finely chopped red bell pepper
2 garlic cloves, minced
¾ cup whole-wheat panko bread crumbs
2 teaspoons avocado or olive oil
2½ cups broccoli florets
Avocado or olive oil cooking spray
1 tablespoon Trader Joe’s 21 Seasoning Salute or no-sodium seasoning of choice
4 medium corn cobs, husks and silks removed
Lemon wedges, for garnish
Siete brand hot sauce, for dipping
1. Preheat the oven to 400°F and line 2 baking sheets with parchment paper.
2. In a large bowl, mix the egg, egg white, yogurt, lemon juice, mustard, paprika, and black pepper. Stir in the crabmeat, celery, onion, bell pepper, and garlic.
3. Gently stir in the bread crumbs until just combined. Using your hands, form the mixture into 10 patties and put on one of the prepared baking sheets.
4. Lightly brush the top of each crab cake with oil and set aside.
5. Put the broccoli onto the other prepared baking sheet. Spray with cooking spray and sprinkle with the seasoning. Gently toss to coat and place both baking sheets in oven.
6. Bake for 15 to 20 minutes, until the crab cakes are golden brown on top and the broccoli is slightly browned and cooked through.
7. Meanwhile, fill a large stockpot a little over halfway with water and place it over high heat. Bring to a boil and add the corn on the cob. Cover and cook for 5 to 7 minutes until done.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 9