RECIPES FOR YOUR KIDNEYS
NATIONAL KIDNEY FOUNDATION SEPTEMBER 2014
7 Kidney–Friendly Super Foods
Most natural foods provide nutritional benefits, but some are considered super foods. While there is no scientific definition of the term “super food,” most consider it to be a food that has an unusually high amount of antioxidants, vitamins or other nutrients. Here are 7 kidney-friendly* super foods that pack a nutritional punch for overall health:
- Apples: Apples are a good source of pectin, a soluble fiber that can lower cholesterol and glucose levels. And don’t forget the peel! It is a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells. Fresh apples are also a good source of Vitamin C. For a tasty treat, sprinkle apples with cinnamon.
- Blueberries: Ranked #1 among fresh or frozen fruits and vegetables in antioxidant power, blueberries are a low calorie source of fiber and Vitamin C. They are being studied for their potential to protect against cancer and heart disease and for possible brain health benefits. You can find fresh berries in season at farmers’ markets or your local supermarket. In the off-season, frozen berries are a good substitute. Eat them raw, mix them in a fruit smoothie or add them to cereal.
- Fish High in Omega-3 Fatty Acids: Omega-3 fatty acids are essential nutrients our body cannot make, so we must get them through the foods we eat. They have many important functions in the body including controlling blood clotting and building cell membranes in the brain. Omega 3’s have been shown to decrease risk of abnormal heartbeats, decrease triglyceride levels and slightly lower blood pressure. They are being looked at for their potential benefits for conditions such as cancer, autoimmune diseases and inflammatory bowel diseases. Salmon is a favorite “go-to” source of omega–3 fatty acids, but you can also consider mackerel, albacore tuna, herring and sardines.
- Kale: This glorious green is packed with Vitamins A and C, calcium and many other important minerals. Kale is also a serious source of carotenoids and flavonoids, which translates to super eye health and anti-cancer benefits. Kale contains significant sources of Vitamin K. People taking blood thinners, such as warfarin, should speak to their health care provider before consuming any foods high in Vitamin K. Its peak season is winter, which makes kale a great choice during a season with fewer fresh veggie choices. Replace those unhealthy potato chips in your pantry with baked kale chips. Simply slice, drizzle with olive oil and bake!
- Strawberries: Strawberries may be small in size, but they are big in benefits! This delicious red fruit is a powerhouse of vitamins, antioxidants and fiber. Strawberries are known for heart protection, as well as anti-cancer and anti-inflammation properties. Toss them in a salad or even eat them plain for a healthy treat!
- Spinach**: This leafy green vegetable is high in vitamins A, C, K and folate. The beta-carotene found in spinach is important for boosting your immune system health and protecting your vision. It is also a good source of magnesium. Instead of lettuce in your salad, try spinach. You can also easily incorporate spinach into your diet by making a simple side dish of steamed spinach, spiced up with garlic and olive oil.
- Sweet Potatoes**: These super spuds are packed with beta-carotene and are an excellent source of vitamins A and C. Sweet potatoes are also a good source of vitamin B-6 and potassium. One medium (5-inch long) sweet potato contains 112 calories and nearly 4 grams of fiber, according to the USDA National Nutrient Database. You can eat them mashed or even make your own oven-baked fries.
*This article is meant to offer general health information. Before you make changes to your daily diet, consult with your doctor, dietitian or other healthcare practitioner to ensure your diet meets your nutritional and overall needs.
**Spinach and sweet potatoes are considered high potassium food choices and should be limited by people on dialysis and those with a dietary potassium restriction.
QUINOA BURRITO BOWL:
1 cup uncooked quinoa
2 cups water
2 tablespoons fresh lime juice, divided
1/4 cup light sour cream
2 teaspoons vegetable oil
1 small onion, diced
1 red bell pepper, diced
1 glove garlic, minced
1/2 cup canned black beans, rinsed and drained
1/2 cup thawed frozen corn
Lime wedges (optional)
Place quinoa in fine-mesh strainer; rinse well under cold running water. Bring 2 cups water to a boil in small saucepan; stir in quinoa. Reduce heat to low; cover and simmer 10-15 minutes or until quinoa is tender and water is absorbed. Stir in tablespoon lime juice. Cover and keep warm. Combine sour cream and remaining 1 tablespoon lime juice; set aside.
Heat oil in large skillet over medium heat. Add onion and bell pepper; cook and stir 5 minutes or until softened. Add garlic; cook 1 minute. Add black beans and corn; cook 3-5 minutes or until heated through.
Divide quinoa among 4 serving bowls; top with black bean mixture, lettuce, and sour cream mixture. Garnish with lime wedges.
ROSEMARY AND GARLIC ROASTED SALMON
From: In Sock Monkey Slippers
2 garlic cloves
2 fresh 6" rosemary sprigs, about 1 tablespoon chopped
1 1/2 to 2 pounds salmon*
1/8 teaspoon sea salt
1/8 teaspoon black pepper
*Recommend using wild Copper River Sockeye Salmon
Preheat oven to 425°. Peel and chop garlic and rosemary; set aside. Place salmon on a parchment lined baking sheet. Sprinkle with sea salt, black pepper, rosemary and garlic. Place in the oven and roast for 12 minutes or until the salmon is flaky.
NO SUGAR-ADDED CHOCOLATE CHIP COOKIES
From: Kidneys Do That
1 cup flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup margarine or butter
4 teaspoons liquid sugar substitute
1/2 teaspoon vanilla
1 egg beaten
1/2 cup semi-sweet chocolate chips
Preheat oven to 375°. Sift together dry ingredients. Cream margarine/butter and add sugar substitute, vanilla and egg; blending well. Add flour mixture and beat well. Stir in chocolate chips. Drop by teaspoonful’s onto a greased baking sheet. Bake 10 minutes.
AUNT BETTY'S BLUE BERRY PANCAKES
1 1/2 cups sifted plain all-purpose flour
2 teaspoons baking powder
3 tablespoons sugar
1 cup buttermilk
2 tablespoons no-salt margarine, melted
2 eggs, slightly beaten
1 cup canned blueberries, rinsed or 1 cup frozen, rinsed
Sift together flour, baking powder and sugar in a mixing bowl. Make a well in the center and add the remaining ingredients. Stir, starting at the center and gradually mix in the dry ingredients to make a smooth batter. Heat a heavy 12-inch skillet or griddle and grease it lightly. Using a 1/3 cup measuring cup, spoon out the pancakes and cook until done, flipping pancake only once.
GRILLED LIME MARINATED FLANK STEAK
1 pound flank steak or skirt steak
1 tablespoon olive oil
1 clove garlic, minced
4 limes, juiced
1 teaspoon lime zest
1 teaspoon McCormick Montreal Steak Seasoning
1 teaspoon ground cumin
Cilantro and lime wedges for garnish
Place the flank steak in a Ziplock bag and throw in the rest of the ingredients. Zip the bag and mix everything around so that the steak is covered in the marinade. Let the flavors mingle overnight. The next day, grill the steak about 3-4 minutes on each side. Garnish with cilantro and lime wedges.
SPICE RUBBED CORN-ON-THE-COB
8 Servings (1/2 corn cob per person)
4 Corn Cobs
1 teaspoon curry powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 salt-free garlic powder
Olive Oil or vegetable oil (1/4 teaspoon per corn cob)
Preheat oven to 400°. In a small bowl, mix all your spices together. Clean your corn of the husk and roll it in a 1/4 teaspoon of oil (use your hands to get it nice and slick or you can use a pastry brush). Using your hand again; cover each corn cob with a teaspoon of the spice blend. Wrap each corn cob in foil and place them in the oven for 45 minutes to an hour. If you are grilling, let it cook about 15 minutes, making sure to rotate them on the grill.
WATERMELON SPRITZER: Appropriate for CKD, Dialysis, Transplant
4 cups, watermelon, seedless, diced
32 oz. Lime Flavored Club Soda
1 teaspoon Almond Extract
2 individual packets, Stevia
Divide the watermelon into 4 glasses, mash the watermelon, add 1 cup of club soda, ¼ teaspoon almond extract and 1 packet of Stevia to each glass. Stir, add ice and serve.
SUMMER FRUIT SLAW: Appropriate for CKD, Dialysis, Diabetes
Serves 8 (A little more than ½ cup per person)
1 apple, washed with stems and bottom removed
1 crisp pear, washed with stems and bottom removed
1 large stalk rhubarb, washed with top and bottom removed
½ red onion, thinly sliced
½ cup orange juice
1 tablespoon apple cider vinegar
½ teaspoon honey
Slice the apples into quarters, cutting around the core and seeds. Then cut those pieces until you have a bunch of thin, apple matchsticks. Repeat with the pears. And finally, cut the rhubarb into quarters, so that each piece is approximately the same length as your apple and pear matchsticks, and cut those pieces into thin matchsticks as well.
Then place the apples and rhubarb into a large bowl and place your pears aside in a separate, smaller bowl. Add the red onion, orange juice, apple cider vinegar, and honey to the apple, rhubarb bowl and give it a good mix (with a wooden spoon or your hands) until everything is combined. Cover both bowls with foil and place them into the refrigerator to cool and marinate, 30 minutes to 1 hour.
Right before serving, add your pears to the apple, rhubarb bowl and give it a good swirl.
ITALIAN BASIL CHICKEN SLIDERS: Appropriate for CKD, Dialysis, Diabetes
8 Servings (2 sliders/serving)
16 oz. ground chicken
1/2 onion, peeled and diced
1 Granny Smith apple, peeled, cored and minced
1 cup wheat gluten
4 egg whites
5 cloves garlic, minced
2 teaspoon ground, dried thyme
4 teaspoons dried basil
2 teaspoons dried oregano
24 fresh basil leaves
16 slider buns, or small dinner rolls
Mix all of the ingredients together, except fresh basil leaves and the buns. Make the meat mixture into 2 oz. patties. Place the patties on an oiled baking dish. Bake the patties in a pre-heated 350 F oven for 20 to 30 minutes, until the patties are cooked completely through. Serve each patty on bun with 3 fresh basil leaves.