2 (15-ounce) cans no-salt-added chickpeas, drained, rinsed, and patted dry
Avocado or olive oil cooking spray
2 tablespoons Barbecue Rub Seasoning Blend or store-bought
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. Pour the chickpeas onto the prepared baking sheet and spray lightly with cooking spray. Sprinkle the seasoning on the chickpeas. Toss gently to coat.
3. Bake for about 45 minutes, until brown and crispy. You want to stir the pan every 15 to 20 minutes to prevent any burning.
4. Store leftovers in bowl with a paper towel draped over them or in glass container with the lid slightly ajar for 1 to 2 days.
PER SERVING (½ CUP): Calories: 202; Protein: 10.1g; Carbohydrates: 33g; Fiber: 9g; Total Fat 4g; Saturated Fat: 0g; Sodium: 16mg; Cholesterol: 0mg; Potassium: 188mg; Phosphorus: 123mg
8
Staples and Seasonings
Taco Seasoning
Curry Garlic Seasoning
Italian Seasoning Blend
Barbecue Rub Seasoning Blend
Roasted Tomatillo Salsa
Low-Sodium Dijon Mustard
Mango Teriyaki Sauce
Peanut Apple Sauce
Enchilada Sauce
Unsweetened Almond Milk
Salt-Free Pizza Dough
Taco Seasoning
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
MAKES 4 TABLESPOONS • PREP TIME: 5 minutes
Premade Mexican-blend taco seasonings tend to have extra salt and other additives that you don’t want when eating a kidney-friendly diet. Making your own at home is super easy and cost effective. Customize it by adjusting the levels of different spices depending on your taste preferences. This seasoning mix is great on many dishes such as tacos, on meats, or even salads.
1 tablespoon ground cumin
2 teaspoons paprika
2 teaspoons garlic powder
2 teaspoons freshly ground black pepper
1 teaspoon dried oregano
1 teaspoon red pepper flakes
½ teaspoon ground cinnamon
½ teaspoon onion powder
1. In a sealable container, combine the cumin, paprika, garlic powder, black pepper, oregano, red pepper flakes, cinnamon, and onion powder and mix well.
2. This seasoning can be stored in an airtight container at room temperature for up to 1 year. Label and date before storing.
PER SERVING (1 TABLESPOON): Calories: 20; Protein: 0.9g; Carbohydrates: 4g; Fiber 1g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 5mg; Cholesterol: 0mg; Potassium: 95mg; Phosphorus: 21mg
Curry Garlic Seasoning
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEINONE POT • 5 INGREDIENTS OR FEWER
MAKES 10 TABLESPOONS • PREP TIME: 5 minutes
I love eating curry dishes and there are so many different varieties from different countries. Though it’s convenient to use prepackaged curry flavorings, they are often full of sodium and other additives. This seasoning blend is great in stews, Mediterranean dishes, wraps, sandwiches, roasted vegetables, and more! I like to add a spicy kick to it by using red pepper flakes as well.
4 tablespoons dried onion flakes
3 tablespoons garlic powder
1½ tablespoons curry powder
½ tablespoon freshly ground black pepper
⅛ teaspoon ground cayenne pepper
1. In a sealable container, combine the onion flakes, garlic powder, curry powder, black pepper, and cayenne and mix well.
2. This seasoning can be stored at room temperature for up to 1 year. Label and date before storing.
PER SERVING (1 TABLESPOON): Calories: 21; Protein: 0.8g; Carbohydrates: 5g; Fiber 1g; Total Fat: 0g; Saturated Fat: 0g; Sodium: 3mg; Cholesterol: 0mg; Potassium: 83mg; Phosphorus: 22mg
Italian Seasoning Blend
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
MAKES 8 TABLESPOONS • PREP TIME: 5 minutes
Italian seasoning blend is super easy to make and you likely already have all the ingredients in your pantry. This type of seasoning blend is often used to flavor many Italian dishes such as pizza, pasta, soups, vegetables, and even meat dishes. I love adding the optional red pepper flakes to give it an extra kick and add some pizzazz.
2 tablespoons dried basil
2 tablespoons dried oregano
2 tablespoons dried parsley
1 tablespoon dried rosemary
1 tablespoon dried thyme
1 tablespoon red pepper flakes (optional)
2 teaspoons garlic powder
1. In a sealable container, combine the basil, oregano, parsley, rosemary, thyme, red pepper flakes (if using), and garlic powder and mix well.
2. This seasoning can be stored at room temperature for up to 1 year. Label and date before storing.
PER SERVING (1 TABLESPOON): Calories: 9; Protein: 0.5g; Carbohydrates: 2g; Fiber 1g; Total Fat: 0g; Saturated Fat: 0g; Sodium: 3mg; Cholesterol: 0mg; Potassium: 49mg; Phosphorus: 8mg
Barbecue Rub Seasoning Blend
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
MAKES 4 TABLESPOONS • PREP TIME: 5 minutes
Barbecue always reminds me of holidays and fun parties with family and friends. I love that this rub is so easy to make and can be used in so many different recipes. Commercially made barbecue rubs and sauces are often jam-packed with extra sodium and sugars. This easy homemade recipe is low in sodium and loaded with flavor. I use it as a rub on meats, sprinkled over vegetables, and in the Barbecue Roasted Chickpeas.
1 tablespoon brown sugar
1 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground cumin
¼ teaspoon dry mustard
⅛ teaspoon allspice
⅛ teaspoon red pepper flakes (optional)
1. In an airtight container, combine the brown sugar, paprika, chili powder, garlic powder, onion powder, cumin, mustard, allspice, and red pepper flakes (if using) and mix well.
2. This seasoning can be stored at room temperature for up to 1 year. Label and date before storing.
PER SERVING (1 TABLESPOON): Calories: 16; Protein: 0.4g; Carbohydrates: 4g; Fiber 0g; Total Fat: 0g; Saturated Fat: 0g; Sodium: 18mg; Cholesterol: 0mg; Potassium: 29mg; Phosphorus: 9mg
Roasted Tomatillo Salsa
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 2 CUPS • PREP TIME: 5 minutes • COOK TIME: 15 minutes
Salsas tend to get a bad reputation in the kidney realm due to their potassium content. Hopefully, you’ve learned by now that potassium may not need to be restricted when you have CKD. This homemade salsa is low in sodium and packed with tons of flavor. I love to use this on almost everything—it’s perfect with crackers, corn chips, over tacos, on salads, and more.
16 tomatillos, halved
3 jalapeños, stemmed
10 garlic cloves, peeled
2 tablespoons avocado oil, plus more for drizzling
1 bunch fresh cilantro
¼ cup freshly squeezed lime juice
¼ cup water
1. Preheat the broiler to high and line a baking sheet with parchment paper.
2. Spread the tomatillos, jalapeños, and garlic on the baking sheet. Drizzle with oil and toss gently to coat.
3. Broil for 10 to 15 minutes, until the tomatillos are browned. Transfer the ingredients, along with the cilantro, lime juice, water, and avocado oil to a food processor or blender and puree until smooth.
4. Store leftovers in an airtight container in the refrigerator for up to 7 days. Cool completely, label, and date before storing.
PER SERVING (¼ CUP): Calories: 22; Protein: 0.7g; Carbohydrates: 4g; Fiber 1g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 1mg; Cholesterol: 0mg; Potassium: 182mg; Phosphorus: 27mg
Low-Sodium Dijon
Mustard
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 12 TEASPOONS • PREP TIME: 5 minutes
Mustard is one of the oldest condiments, which was first used by the Romans in the 10th century—and it’s one of my favorite condiments. Mustard has a tangy and pungent taste and I love to use it on sandwiches, burgers, as a dip for veggies, and mixed into dressings and sauces. You will find many of the recipes in this book use this mustard for flavoring. When you buy prepacked mustard, it is usually high in sodium and also has added sugars, both of which you want to limit when following a healthy diet.
1 cup dry white wine
½ cup white vinegar
¼ cup chopped onion
½ tablespoon sugar
2 garlic cloves, minced
1 teaspoon allspice
1 bay leaf
½ teaspoon dried tarragon
¼ teaspoon ground cayenne pepper
¼ cup cold water
½ cup dry mustard
1. In a medium saucepan, combine the wine, vinegar, onion, sugar, garlic, allspice, bay leaf, tarragon, and cayenne over medium-high heat.
2. Boil the mixture until reduced by half, about 20 minutes.
3. Meanwhile, in a large bowl, combine the water and the mustard and let sit for 10 minutes. Strain the vinegar mixture into the mustard mixture and stir.
4. Return the mix to the saucepan and cook over medium-low heat for an additional 10 minutes, stirring frequently.
5. This mustard can be stored in the refrigerator for up to 3 months. Cool completely, label, and date before storing.
PER SERVING (1 TEASPOON): Calories: 39; Protein: 1.2g; Carbohydrates: 3g; Fiber 1g; Total Fat: 2g; Saturated Fat: 0g; Sodium: 6mg; Cholesterol: 0mg; Potassium: 51mg; Phosphorus: 39mg
Mango Teriyaki Sauce
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 1¼ CUPS • PREP TIME: 5 minutes • COOK TIME: 30 minutes
Growing up, I loved eating chicken or salmon with teriyaki sauce and I often drenched my food in the sauce. Though they sell teriyaki sauce premade in stores, it is often filled with excess amounts of sugar and sodium. This recipe is a more nutritious version as it uses fruits (dates and mango) to create that sweet flavor. If you don’t have mango, you can also use pineapple (fresh, canned, or frozen) to make this delicious sauce.
3 Medjool dates, pitted
2 cups water
½ cup chopped mango
1 tablespoon low-sodium soy sauce
1 tablespoon sesame oil
1 teaspoon rice wine vinegar
¼ teaspoon ground ginger
¼ teaspoon garlic powder
1. In a small bowl, cover the dates with the water and let sit for 15 minutes. Reserve 1 cup of the liquid and drain the dates.
2. In a blender or food processor, combine the dates and reserved water, mango, soy sauce, sesame oil, vinegar, ginger, and garlic powder and puree until smooth.
3. Pour the sauce into a saucepan and bring to a boil over medium heat. Once boiling, remove from the heat and let simmer, stirring occasionally. The sauce should thicken up in 10 to 15 minutes.
4. Store leftovers in an airtight container in the refrigerator for up to 7 days.
PER SERVING (1 TABLESPOON): Calories: 20; Protein: 0.2g; Carbohydrates: 4g; Fiber 0g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 24mg; Cholesterol: 0mg; Potassium: 37mg; Phosphorus: 4mg
Peanut Apple Sauce
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEINONE POT • 5 INGREDIENTS OR FEWER
MAKES 8 TABLESPOONS • PREP TIME: 5 minutes
Peanut sauces are used in many different Asian cuisines. I love the nutty and sweet flavor of those dishes. This recipe is great because it uses natural ingredients to create the same flavors. Use this sauce on noodle or rice dishes and as a dipping sauce or marinade for proteins and vegetables. You can also use chunky peanut butter to add a crunchy texture.
¼ cup creamy unsalted peanut butter
3 to 4 tablespoons warm water
2 tablespoons unsweetened applesauce
1 tablespoon rice vinegar
¼ teaspoon ground ginger
1. In a small bowl or jar, mix the peanut butter, warm water, applesauce, vinegar, and ginger until well combined. Store in an airtight container.
2. Store leftovers in the refrigerator in an airtight container for up to 7 days.
PER SERVING (1 TABLESPOON): Calories: 50; Protein: 0.4g; Carbohydrates: 2g; Fiber 1g; Total Fat: 4g; Saturated Fat: 1g; Sodium: 2mg; Cholesterol: 0mg; Potassium: 4mg; Phosphorus: 0mg
Enchilada Sauce
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
MAKES 3 CUPS • PREP TIME: 5 minutes • COOK TIME: 20 minutes
This sauce is packed with flavor and free from unnecessary ingredients. Premade enchilada sauce often has way too much salt and other processed ingredients or additives. I love the rich umami flavor of this sauce and am amazed that I can create it with many pantry staples.
2 tablespoons all-purpose flour
8 ounces no-salt-added tomato sauce
2 tablespoons no-salt-added tomato paste
2 tablespoons olive or avocado oil
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon ground cinnamon
2 cups no-salt-added vegetable broth
1. In a medium saucepan, heat the flour over medium-high heat and whisk for a minute to heat it up. Stir in the tomato sauce, tomato paste, oil, chili powder, cumin, garlic powder, oregano, and cinnamon.
2. Add the broth in ½-cup increments to the mixture, stirring constantly. Reduce the heat and let simmer for 10 to 15 minutes until thickened.
3. Store leftovers in an airtight container in the refrigerator for up to 7 days.
PER SERVING (½ CUP): Calories: 80; Protein: 2.2g; Carbohydrates: 8g; Fiber 2g; Total Fat: 5g; Saturated Fat: 1g; Sodium: 66mg; Cholesterol: 2mg; Potassium: 268mg; Phosphorus: 22mg
Unsweetened Almond Milk
DIABETES-FRIENDLY • HEART-HEALTHY • 5 INGREDIENTS OR FEWER
MAKES 3 CUPS • PREP TIME: 10 minutes, plus 8 to 12 hours to soak
Commercially prepared almond milk usually contains excess salt and other additives, including potassium or phosphate. Homemade nut milk is a better option with less additives and it is more affordable, too! You can mix in different flavorings based on your preferences. I like to mix it up by using vanilla, cinnamon, maple syrup, or cacao powder. You can use other types of nuts to vary the flavor of the nut milk. Try cashews, walnuts, or hazelnuts.
1 cup raw almonds
3 cups filtered water, plus more for soaking
1. Pour the almonds in a quart jar and add enough water to cover the almonds. Set in the refrigerator to soak for 6 to 8 hours or overnight.
2. Drain the almonds and transfer to a blender. Pour in the filtered water and blend on high until the almonds are finely ground and the liquid is white.
3. Put a cheesecloth over a strainer set on a large bowl. Working in batches, pour the almond mixture into the cheesecloth, squeezing the cheesecloth to extract all the liquid. Discard the almond pulp.
4. Add any flavorings, if desired. Store in an airtight container in the refrigerator for up to 3 days.
PER SERVING (1 CUP): Calories: 40; Protein: 1g; Carbohydrates: 2g; Fiber 0g; Total Fat: 3g; Saturated Fat: 0g; Sodium: 6mg; Cholesterol: 0mg; Potassium: 180mg; Phosphorus: 40mg
Salt-Free Pizza Dough
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEINONE POT • 5-INGREDIENTS OR FEWER
MAKES 12 SLICES • PREP TIME: 45 minutes • COOK TIME: 25 minutes
Pizza dough is surprisingly easy to make. Homemade pizza dough tastes much better than store-bought, and my kids and I have so much fun creating our own pizzas. You can even add some seasonings, like Italian Seasoning Blend, to add more flavor.
1
cup warm water (temperature should be between 105°F and 110°F)
1 tablespoon sugar
1¼ teaspoons active dry yeast
2 tablespoons olive or avocado oil, divided
2½ cups all-purpose flour, divided, plus more for dusting
1. In a large mixing bowl, combine the warm water, sugar, and yeast. Stir to combine.
2. When it starts to bubble and froth, after 5 to 10 minutes, add 1 tablespoon of oil and stir gently to combine. Add 2 cups of flour and gently stir to form a soft dough.
3. Transfer the dough onto a floured surface and knead until it is smooth and no longer sticky. You may need to add more flour. Try ½ tablespoon at a time, up to ½ cup, until you achieve the desired consistency.
4. Grease the bowl with the remaining 1 tablespoon of oil and turn the dough to grease all sides. Cover the dough and let sit in a warm area for 30 minutes.
5. Transfer the dough back onto a floured surface and form it into whatever shape you like. Roll it out until it is about ½ inch thick. If you’d like to have a crust, fold over the edges.
6. Prebake the crust in the oven for about 5 minutes before adding your toppings. Remove from the heat, add your desired toppings, and return to the oven on the lower rack to cook for about 20 minutes, until golden and cooked through.
PER SERVING (1 SLICE): Calories: 91; Protein: 2.3g; Carbohydrates: 17g; Fiber 1g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 2mg; Cholesterol: 0mg; Potassium: 28mg; Phosphorus: 26mg
Measurement Conversions
Resources
Centers for Disease Control and Prevention, Chronic Kidney Disease Initiative
CDC.gov/kidneydisease
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 13