PER SERVING (1 CUP CHILI + 4 CRACKERS): Calories: 303; Protein: 20.6g; Carbohydrates: 27g; Fiber: 3g; Total Fat: 13g; Saturated Fat: 3g; Sodium: 343mg; Cholesterol: 50mg; Potassium: 685mg; Phosphorus: 181mg
Beef Shish Kebabs with Grilled Corn
DIABETES-FRIENDLY • HEART-HEALTHY • HIGH-PROTEIN
SERVES 6 • PREP TIME: 10 minutes, plus 1 hour to marinate • COOK TIME: 10 minutes
This recipe is another quick and easy meal that is packed with flavors and customizable to your specific tastes. Try it with some of the seasoning blends from chapter 8.
½ cup apple cider vinegar
½ cup olive or avocado oil
½ teaspoon freshly ground black pepper
½ teaspoon dried oregano
¼ teaspoon garlic powder
1 pound beef sirloin, cut into 1½-inch cubes
2 medium white onions, quartered
2 medium green bell peppers, cut into 1½-inch squares
1 medium red bell pepper, cut into 1½-inch squares
6 medium corn cobs, husks and silks removed
1. In a large bowl, combine the vinegar, olive oil, black pepper, oregano, and garlic powder.
2. Add the sirloin, onions, and bell peppers to the bowl and mix to evenly coat. Cover the bowl with plastic wrap, put in the refrigerator, and let marinate for 1 hour. If using wooden skewers, soak them in water for 30 minutes.
3. Load the skewers with the meat and chopped vegetables, alternating pieces of the sirloin, bell peppers, and corn. Grill the kebabs and corn over medium heat. Cook the kebabs for 4 to 5 minutes on each side. Cooking times can be adjusted based on how well you like the meat cooked. Cook the corn for about 10 minutes, turning often. Serve immediately.
4. Leftovers can be stored in the refrigerator in airtight containers for up to 5 days.
MAKE IT SIMPLER: You can also bake these kebabs in the oven. Preheat the oven to 350°F. You will cook the kebabs for about 30 minutes and turn them every 10 minutes. Wrap the corn in foil and bake for 20 to 25 minutes, turning once halfway through.
PER SERVING (1 KEBAB + 1 CORN COB): Calories: 381; Protein: 21.3g; Carbohydrates: 28g; Fiber: 4g; Total Fat: 22g; Saturated Fat: 3g; Sodium: 42mg; Cholesterol: 44mg; Potassium: 586mg; Phosphorus: 253mg
Tangy Lemon Energy Bites
7
Sweets and Snacks
Cucumber Pineapple Cooler
Raspberry Pear Sorbet
Dark Chocolate Chickpea Balls
Tangy Lemon Energy Bites
Carrot Cake Cookies
Cinnamon Apple Chia Seed Pudding
PB Chocolate Fudge
Open-Faced Turkey Crackers
Garlic and Herb Flatbread Crackers with Cilantro-Lime Yogurt Dip
Barbecue Roasted Chickpeas
Cucumber Pineapple Cooler
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEINONE POT • 5 INGREDIENTS OR FEWER
SERVES 2 • PREP TIME: 5 minutes
A refreshing drink that’s low in calories, protein, and fat, this beverage is perfect for a warm summer day or an afternoon refresher. This is also a perfect way to flavor your water if you aren’t a fan of plain.
2 medium cucumbers, peeled and sliced
2 cups water (regular or sparkling)
1 cup frozen pineapple chunks
1 cup ice
Mint leaves, for garnish
1. In a blender, combine the cucumbers, water, pineapple, and ice and blend until a slushy forms.
2. Divide between 2 glasses and garnish with mint leaves before serving.
MAKE IT SIMPLER: You can also create an infused water by putting all the ingredients into a pitcher and letting it sit for at least 15 minutes.
PER SERVING (1 CUP): Calories: 85; Protein: 2g; Carbohydrates: 19g; Fiber 3g; Total Fat: 0g; Saturated Fat: 0g; Sodium: 14mg; Cholesterol: 0mg; Potassium: 273mg; Phosphorus: 42mg
Raspberry Pear Sorbet
DIABETES-FRIENDLY • LOW-PROTEIN • 5 INGREDIENTS OR FEWER
SERVES 6 • PREP TIME: 5 minutes, plus 12 hours to freeze
This sorbet is a nice and refreshing treat that’s perfect for hot summer days or as a treat after a meal. This version is a much better alternative with whole ingredients and fresh fruits. Add protein powder in step 2 to add a little bit more protein to balance out the meal. Alternatively, you can also omit the sugar to lower the carbohydrate content.
1 cup water
¼ cup granulated sugar
2 cups fresh or frozen raspberries
2 medium pears, peeled, cored, and sliced
⅓ cup freshly squeezed lime juice
1. In a small saucepan, combine the water and sugar and bring to a boil to dissolve the sugar. Reduce the heat and let simmer, uncovered, for 3 minutes to create a simple syrup. Remove from the heat and put in the refrigerator to cool.
2. In a food processor or blender, combine the raspberries, pears, and lime juice. Blend for 30 seconds to 1 minute, until the mixture is smooth. Add the cooled syrup and mix well.
3. Spread the mixture into a baking pan and cover with plastic wrap. Place in the freezer for 4 hours or until the mixture is solid. Using a fork, break the mixture into pieces and put it back in a food processor or blender and puree for 30 seconds. Transfer the mixture into a container, cover, and freeze again for 6 to 8 hours, or until solid. When ready to serve, let sit at room temperature for a few minutes before scooping.
4. Store leftovers in the freezer in a sealed container for up to 6 months.
PER SERVING (½ CUP): Calories: 97; Protein: 0.9g; Carbohydrates: 25g; Fiber: 5g; Total Fat 0g; Saturated Fat: 0g; Sodium: 3mg; Cholesterol: 0mg; Potassium: 166mg; Phosphorus: 25mg
Dark Chocolate Chickpea Balls
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 15 • PREP TIME: 5 minutes, plus 15 minutes to chill
I love chocolate and this recipe definitely hits the spot. These chickpea balls can be made ahead and stores well, so that you can always have a healthy fix for your chocolate craving. They’re fun to make and can be enjoyed by the whole family.
1 (15-ounce) can no-salt-added chickpeas, drained, rinsed, and patted dry
⅓ cup oat flour
¼ cup creamy unsalted peanut butter
3 tablespoons maple syrup or honey
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
⅓ cup dark chocolate chips or cacao nibs
1. Line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, oat flour, peanut butter, maple syrup, vanilla, and cinnamon. Process until a dough forms.
3. Scoop out the dough and knead in the chocolate chips until well incorporated. Roll into balls using a heaping tablespoon, about 1 inch in size, and put on the baking sheet. Leave in the refrigerator and let harden for at least 15 minutes.
4. Store leftovers in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 6 months. If storing in the freezer, let defrost for 5 to 10 minutes before eating.
MAKE IT SIMPLER: Make your own oat flour by placing oats in a food processor or blender and blend until a fine flour consistency forms.
PER SERVING (1 BALL): Calories: 95; Protein: 2.8g; Carbohydrates: 11g; Fiber: 2g; Total Fat: 4g; Saturated Fat: 1g; Sodium: 5mg; Cholesterol: 0mg; Potassium: 38mg; Phosphorus: 13mg
Tangy Lemon Energy Bites
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 18 • PREP TIME: 20 minutes
These no-bake energy bites are super easy to make and are full of healthy fats, tangy flavor, and are perfect as an afternoon pick-me-up snack. This recipe stores well and can be made ahead of time, so you always have a healthy snack on hand. Roll the finished bites in more shredded unsweetened coconut, if desired.
8 Medjool dates, pitted
1 cup raw unsalted cashews
1 cup unsweetened shredded coconut
2 tablespoons grated lemon zest
&nbs
p; 2 tablespoons freshly squeezed lemon juice
1 tablespoon chia seeds
½ teaspoon vanilla extract
1. Put the dates in a medium bowl and cover with hot water. Let soak for 15 minutes, then drain.
2. In a blender or food processor, pulse the cashews until finely chopped. Add the dates, coconut, lemon zest and juice, chia seeds, and vanilla and pulse until everything is well combined and a sticky dough forms.
3. Using a tablespoon, scoop out the dough and roll it into balls. If the dough doesn’t form balls, add more lemon juice, 1 teaspoon at a time.
4. Store leftovers in the refrigerator for up to 1 week or in the freezer for up to 3 months. Let defrost for 5 to 10 minutes before eating if storing in the freezer.
PER SERVING (1 BITE): Calories: 102; Protein: 1.9g; Carbohydrates: 12g; Fiber: 2g; Total Fat: 6g; Saturated Fat: 3g; Sodium: 3mg; Cholesterol: 0mg; Potassium: 150mg; Phosphorus: 64mg
Carrot Cake Cookies
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 15 • PREP TIME: 15 minutes • COOK TIME: 20 minutes
This recipe transforms the classic carrot cake into cookie form, which is great to help with portion control. It makes a ton of cookies and stores well in the freezer, so you can easily make this ahead of time and have it when you are craving a sweet treat.
1 cup all-purpose flour
1 cup rolled oats
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon ground nutmeg
½ teaspoon baking powder
1 cup grated carrots
½ cup avocado or olive oil
¼ cup honey
1 large orange, zested
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. In a large mixing bowl, combine the flour, oats, cinnamon, ginger, nutmeg, and baking powder.
3. Add the carrots, oil, and honey and mix until combined. Fold in the orange zest.
4. Scoop rounded teaspoons of batter onto the prepared baking sheet. Flatten the cookies to about ½-inch thick.
5. Bake for 15 to 20 minutes, until cooked through and the bottoms are lightly browned. Let sit for a couple minutes before transferring to a cooling rack. Serve warm or at room temperature.
6. Cookies can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 6 months.
MAKE IT SIMPLER: You can purchase pre-grated carrots from your local supermarket to cut down on manual labor and prep time.
PER SERVING (2 COOKIES): Calories: 137; Protein: 1.7g; Carbohydrates: 16g; Fiber: 1g; Total Fat: 8g; Saturated Fat: 1g; Sodium: 22mg; Cholesterol: 0mg; Potassium: 59mg; Phosphorus: 38mg
Cinnamon Apple Chia Seed Pudding
HEART-HEALTHY • LOW-PROTEIN • ONE POT
SERVES 1 • PREP TIME: 5 minutes, plus 8 hours to set
This is a delicious sweet treat that you won’t believe is healthy and packed with nutrients. Make it ahead of time for a grab-and-go snack. Add some peanut butter or protein powder to turn this into a meal. Customize this pudding with different fruits and toppings, like 1 tablespoon of chopped walnuts or sliced almonds—I also enjoy it with frozen strawberries and cacao nibs or bananas and peanut butter.
½ small unpeeled apple, chopped or grated
½ cup plain Unsweetened Almond Milk or store-bought
2 tablespoons chia seeds
1 tablespoon maple syrup
¼ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1. In a small bowl or 8-ounce mason jar, mix the apple, almond milk, chia seeds, maple syrup, vanilla, and cinnamon.
2. Cover and refrigerate overnight, or for at least 8 hours. When ready to enjoy, stir again.
3. Store in an airtight container in the refrigerator for up to 3 days.
MAKE IT DIABETES-FRIENDLY: Use ½ tablespoon of maple syrup to lower the carbohydrate content of this recipe.
PER SERVING (1 PUDDING CUP): Calories: 210; Protein: 4g; Carbohydrates: 34g; Fiber: 9g; Total Fat: 7g; Saturated Fat: 1g; Sodium: 93mg; Cholesterol: 0mg; Potassium: 288mg; Phosphorus: 192mg
PB Chocolate Fudge
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
MAKES 16 PIECES • PREP TIME: 5 minutes, plus 15 minutes to chill
This fudge is a delicious, ooey-gooey chocolatey treat. It’s super easy to whip up and freezes well. This chocolate treat hits the spot when you are craving something decadent. Be sure to choose a nut butter and maple syrup that have minimal ingredients and no added salt or sugar.
¾ cup unsalted creamy peanut butter or nut butter of your choice
½ cup almond flour or oat flour
½ cup unsweetened cacao powder or cocoa powder
⅓ cup maple syrup
¼ cup dark chocolate chips
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1. Line an 8-by-8-inch baking pan with parchment paper.
2. In a large mixing bowl, combine the peanut butter, almond flour, cacao powder, maple syrup, chocolate chips, vanilla, and cinnamon and mix until well combined.
3. Pour the thick batter into the baking pan and put another sheet of parchment paper on top. Push down on the batter and spread evenly, until about ¼ to ½ inch in thickness.
4. Set in freezer for 15 minutes until hardened. Cut and serve.
5. Store leftovers in an airtight container in the freezer for up to 3 months. Let thaw slightly, 5 to 10 minutes, before eating.
PER SERVING (2-INCH SQUARE): Calories: 130; Protein: 3.8g; Carbohydrates: 10g; Fiber 2g; Total Fat: 9g; Saturated Fat: 2g; Sodium: 4mg; Cholesterol: 0mg; Potassium: 60mg; Phosphorus: 25mg
Open-Faced Turkey Crackers
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN • ONE POT
SERVES 2 • PREP TIME: 5 minutes
For this recipe, I enjoy using Wasa multigrain crispbread crackers, which are full of fiber and B vitamins, low in sodium, and have no added sugars. You can find these crackers at Walmart, Vons, and Sprouts. This recipe is also very customizable: Try it with chickpeas as your protein or layer with hummus. You can even make it a sweet snack by using plain unsweetened Greek yogurt and topping with some fresh fruit and a sprinkle of sliced almonds.
2 multigrain crispbread crackers
1 tablespoon Low-Sodium Dijon Mustard or store-bought
2 ounces no-salt-added or low-sodium sliced turkey
½ small red bell pepper, thinly sliced
½ small cucumber, thinly sliced
½ cup fresh spinach
1. Lay a cracker on a plate. Spread ½ tablespoon of mustard on the cracker. Top with 1 ounce of turkey and half of the bell pepper, cucumber, and spinach.
2. Repeat for the second cracker. Enjoy!
PER SERVING (1 CRACKER): Calories: 152; Protein: 11.5g; Carbohydrates: 17g; Fiber: 4g; Total Fat 3g; Saturated Fat: 0g; Sodium: 123mg; Cholesterol: 20mg; Potassium: 315mg; Phosphorus: 77mg
Garlic and Herb Flatbread Crackers with Cilantro-Lime Yogurt Dip
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 12 • PREP TIME: 10 minutes • COOK TIME: 20 minutes
Growing up, we always bought crackers and so I never knew how easy it is to make your own. These flatbread crackers are full of flavor and made without any preservatives or weird ingredients. I love that these can be customized by swapping out the seasonings! You can make this spicy by adding some red pepper flakes or sweet by using cinnamon and some sugar.
FOR THE CRACKERS
1¾ cups all-purpose flour, plus more for kneading
1½ tablespoons Mrs. Dash Garlic & Herb Seasoning Blend
2 teaspoons granulated sugar
½ cup water
⅓ cup olive oil
1 egg white or 2 tablespoons liquid egg whites
FOR THE CILANTRO-LIME YOGURT DIP
¾ cup plain nonfat Greek
yogurt
2 tablespoons chopped fresh cilantro
1 tablespoon freshly squeezed lime juice
TO MAKE THE CRACKERS
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.
2. In a medium bowl, combine the flour, garlic and herb seasoning, and sugar and mix well.
3. Using a spoon, make a well in the dry ingredients and pour the water, oil, and egg white into the well. Mix together until the dough comes together. If the dough is too wet, add flour, 1 tablespoon at a time, until a drier dough forms.
4. Flour a flat work surface and knead the dough for 3 to 4 minutes. Divide the dough into four equal pieces and form each piece into a ball. Add more flour to the work surface and use a rolling pin dusted with flour to roll the dough ball very thin, about ⅛ inch.
5. Cut the dough into 12 squares or strips and evenly space on the prepared baking sheet. Use a fork to lightly pierce the dough.
6. Bake for 8 to 10 minutes, until the crackers are golden brown and crisp.
7. Repeat with each piece of dough, using a new sheet of parchment for each batch.
TO MAKE THE CILANTRO-LIME YOGURT DIP
8. Meanwhile, in a small bowl, mix the yogurt, cilantro, and lime juice until well combined. Serve 4 crackers with 1 tablespoon of dip.
9. Cooled crackers can be stored in an airtight container at room temperature for 3 days or in the refrigerator for up to 5 days. Store the dip in the refrigerator in an airtight container for up to 5 days.
PER SERVING (4 CRACKERS + 1 TABLESPOON DIP): Calories: 133; Protein: 3.8g; Carbohydrates: 15g; Fiber: 1g; Total Fat: 6g; Saturated Fat: 1g; Sodium: 11mg; Cholesterol: 1mg; Potassium: 53mg; Phosphorus: 41mg
Barbecue Roasted Chickpeas
DIABETES-FRIENDLY • LOW-PROTEIN • ONE POT • 5 INGREDIENTS OR FEWER
SERVES 6 • PREP TIME: 5 minutes • COOK TIME: 45 minutes
If you’re like me and love savory crunchy snacks, then this recipe is perfect for you. These roasted chickpeas are a great alternative to salty processed potato chips. They are easily customizable to your specific cravings: Try lemon pepper, garlic seasoning, or Cajun seasoning.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 12