Sides and Vegetables
Kale and Spaghetti Squash
Easy and delicious.
Pink Hummus
Roasted beet and chickpea hummus that is high in iron and low in fat. Great as a dip or spread on your favorite toast.
Chile Roasted Cauliflower
An amazing way to enjoy cauliflower and also ingest vitamins and nutrients (especially vitamin C and K.)
Pink Eyed Peas (Pink-Eyed Purple Hulls)
Move over black-eyed peas, a sweeter, pink-eyed pea is in season and ready to pop some flavor into your diet!
Muhammera Walnut and Red Pepper Dip
Great for light snacking and a quick spread to use on sandwiches!
Louisiana Shrimp Deviled Eggs
A Lousiana version of deviled eggs that is sure to be hit at holiday parties or anytime you get together with friends. You can make this a complete meal for your family with 2 deviled eggs paired with your favorite low-fat sandwich or salad.
Strawberry Feta Toasts with Soup or Salad
These toasts are great to eat with a big salad or a bowl of your favorite savory soup. Mix up the herbs and add diced cucumbers for an even more powerful punch of flavor.
Mock Tuna Salad
A great veggie twist on tuna salad served best with toasted multi-grain toast or on a bed of greens.
Asian Pear Slaw
This slaw is perfect by itself or as a side with chicken, beef, or pork. You can even use it as a dressing to make Banh mi Sandwiches.
Black Eye Pea Hummus
An excellent source of fiber, potassium, iron, and protein, black eye peas are great by themselves or mixed with other dishes.
Baby Sweet Peas and Carrot Ribbons
A great side veggie to introduce to children. Making veggies for children can be easy by using fun shapes, colors, and sizes.
Apricots with Lime, Rosemary, Almonds, and Ricotta
Full of fiber, vitamins C and A, and a wonderful source of potassium, apricots marry well with nuts and veggies. A wonderful, elegant and inexpensive spread to add to a quick open face sandwich at lunch or enjoy as a snack.
Crunchy Beet and Chickpea Salad
This salad is bright pink and full of colorful deliciousness. Chickpeas have absolutely no saturated fat and are high in fiber. When you eat beets raw you are giving yourself a major boost in vitamin A and B as well as helping fight off heart disease.
Citrus, Fennel, Berry, and Basil Salad
This salad is an easy citrusy meal served with a little goat cheese or mozzarella, it will make your mouth sing with flavor. Only 20 minutes to prepare and is great for a light lunch or fast dish to put together for a pitch-in dinner with friends and family.
Grilled Okra with Veggie Sorghum
Okra can be the "slimiest" of veggies if prepared with too much moisture. Try roasting or grilling okra to enjoy it's full delicious flavor without the slimey experience.
Watermelon
Raw watermelon is a refreshing sweet snack or treat that is perfect for warm weather.
Barbecued Butternut Squash
Rich and tangy this barbecue treat is great by itself or served with a salad, burger, or additional grilled veggies.
Summer Berry, Feta, and Spinach Chopped Salad
Light meals full of fresh ingredients are great for keeping cool in hot months but also help fill you up with valuable fiber and nutrients throughout the year. Try packing this easy and fast meal for lunch on the go and you will feel energized all afternoon.
Cashew Queso and Salsa
Cashew cheese is great for a non-dairy spread on nachos and only takes a little bit of planning to execute. After you try this cashew puree you may never go back to yellow nacho cheese.
Andouille Eggplant
This meatless veggie dish is great on French bread as a po boy or over rice.
Roasted Broccoli with Ginger
This roasted broccoli recipes works well for a side dish or with your favorite lean protein.
Cauliflower Roasted with Crushed Red Pepper, Cumin, and Lime
Easy clean up and this recipe can be prepared in the oven or on the grill.
Stuffed Baby Peppers with Beef and Couscous
You can utilize this recipe for a big family reunion meal or as an appetizer to serve at parties. Or simpley serve 3-4 peppers each on a plate with a side of steamed or grilled veggies for a family meal. Makes great leftovers for freezing and reheating! Courtesy of the Beef Checkoff.
Grilled Spring Vegetables
Welcome spring with lots of veggies!
Roasted Beets Vindaloo
This is a great vegetarian take on a meatless version of chicken vindaloo. This also makes a great spicy side dish to accompany any lunch or dinner.
Fava Beans with Couscous
Fava beans, also known as broad beans make a quick vegetarian friendly dinner or a side dish. Moroccon spices bring a wonderful light spring flavor to your palette and your family table.
Vegetables and Greek Yogurt
This is a simple veggie dip snack that kids and adults will love.
Stuffed Poblano Peppers with Ricotta Topped with a Thyme Herb Sauce
This recipe sounds fancy but is actually very simple to make. Louisiana peppers are a staple at any grocery market and home garden. High in vitamin C and low in fat, recipes with peppers are great with a low calorie carb like rice, pasta or polenta.
Mac and Cheese
Cheesy and home cooked with a few calories shaved off.
Italian Veggie Salad
In 15 minutes you can enjoy this dish full of great zesty, Italian flavor. This recipe is courtesy of CanolaInfo and "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association.
Quinoa and Browned Onion Salad with Apples
Quinoa has a nutty flavor but when combined with other savory herbs and seasonings is a delicious and filling. This recipe is also heart healthy.
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran [email protected] from "The Heart-Smart Diabetes Kitchen."
Spicy Grapefruit Salad
A wonderful spinach salad with fruit.
Black Eyed Peas with Mustard Greens
This is one of those curries that is not only good, but also good for you. Mustard greens house an incredibly large amount of iron and provide a hint of bitterness to the saucy peas. Recipe courtesy of CanolaInfo
Double Corn Cornbread with Honey Butter
Fresh homemade cornbread with honey butter.
Roasted Beet Salad with Citrus Vinaigrette
A delicious salad to utilize as an appetizer or side to accompany your meal. Recipe courtesy of CanolaInfo.
Moroccan Spiced Millet
Millet is a grain, mildly sweet and nutty and so versatile it can be used in everything from pilafs to cookies. In this dish the flavors of Morocco and Spain are captured in every tasty bite.
Mediterranean Spinach Bake
This vegetarian spinach dish is filling and a snap to make. Leftovers make a great lunch for brown bagging it to work or school.
New Orleans Red Beans
A healthy version of this New Orleans Monday night favorite.
Cranberry & Pine Nut Couscous
Tangy cranberry compliments the rich, buttery taste of pine nuts and makes a perfect side dish.
Rice-Stuffed Tomatoes
A snap to make as a side dish or as a vegetarian main dish.
Roasted Vegetables with Feta Cheese
Recipe courtesy of EnLITEned Kosher Cooking.
Light Potato Latkes
A light version of potato latkes that are sure to be a hit with your family and friends. Recipe courtesy of US Potato Board.
Tomato & Arugula Pasta
A leafy green salad and garlic bread is the perfect balance to this meal. This recipe is courtesy of California Tomato Commission.
Black Bean Skillet with Butternut Squash
With this speedy skillet recipe, you can cook the squash in about 10 minutes and finish it off with a nutritious, flavorful topping instead of butter.
Recipe courtesy of The Heart-Smart Diabetes Kitchen.
Creamy Pumpkin-Apple Bisque
Perfect for autumn cold weather, this soup is great paired with a salad or as an appetizer before the main course.
Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran [email protected] from "The Heart-Smart Diabetes Kitchen."
Grilled Eggplant with Pomegranate Sauce
Incorporate the wonderful anti-oxidant benefits of pomegranates with this deliciously grilled eggplant.
Creole Eggplant
Instead of frying eggplant, dress it up in a tangy Creole sauce. Nutrition per serving is based on 1/2 a cup of this dish.
White Bean and Roasted Red Pepper Salad
Protein rich salad that can be a side dish or a main course. This recipe and others are available within The New Family Cookbook for People with Diabetes
Hearty Cabbage Soup
Low in fat and healthy soup that is a snap to make!
Whole Wheat Pockets
After baking these wheat pockets you can freeze them in airtight freezer bags and reheat at a later time.
Sweet Potato Ginger Soup
This recipe has only four ingredients. You can have it for lunch with a side salad or a veggie wrap.
Lowfat Egg Rolls
Most egg rolls use pork but we are using lean ground chicken.
Cauliflower Torte
A simple, quick and flavorful way to serve cauliflower
Lemon Pepper Butternut Squash Medallions
A heavenly dish for fall or winter
Mashed Potatoes
These creamy mashed potatoes are always a family favorite.
Herbed Rice Pilaf
Make this easy recipe instead of buying one of the high-sodium packaged mixes!
Country-Style Potato Salad
This healthful spin on an old classic will have your taste buds dancing!