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🌰 Nutty Nutrients: Nutrient-packed CKD Recipes & Autumn Walks!
Coach Ginny Marksl RDN
September 24, 2024
Hello there!
As we scurry like squirrels collecting their acorns, let's gather up nutrient-packed, kidney-friendly recipes and tips to enjoy autumn walks. This edition offers wellness that is as delightful as the rustle of leaves underfoot. Let's walk towards better health!
30min Easy Kidney Friendly Recipes
I made it a point to start with the most requested feature which is to serve you with quick, easy, and kidney-friendly recipes. Each recipe counts the SPPP: sodium, potassium, phosphorus and protein for easier review. Enjoy!
Breakfast: Almond Joy Smoothie
Why It's Kidney Friendly
Almonds are a good source of protein and healthy fats, and the added cocoa provides antioxidants, making this smoothie a nutrient-packed, kidney-friendly breakfast.
Ingredients
1 cup unsweetened almond milk
2 tablespoons raw almonds
1/2 banana
1 tablespoon unsweetened cocoa powder
1 teaspoon honey
Directions
Combine all ingredients in a blender.
Blend until smooth.
Pour into a glass and serve chilled.
Nutritional Info (per serving)
Sodium Protein Potassium Phosphorus | 150 mg 6 g 250 mg 150 mg |
Lunch: Greek Salad with Chickpeas
Why It's Kidney Friendly
Chickpeas are a great source of plant-based protein, and the fresh veggies provide an array of nutrients, making this salad a light and kidney-friendly lunch.
Ingredients
1 cup of chopped lettuce
1/4 cup of chickpeas
Sliced cucumbers, tomatoes, onions
1 tablespoon of feta cheese
1 tablespoon of Greek dressing
Directions
In a bowl, combine lettuce, chickpeas, veggies, and feta.
Drizzle with Greek dressing and serve chill.
Nutritional Info (per serving)
Sodium Protein Potassium Phosphorus | 200 mg 7 g 300 mg 100 mg |
Dinner: Beef Stir-Fry with Broccoli
Why It's Kidney Friendly
Beef is a good source of protein, and broccoli provides fiber and many vitamins, making this a balanced and kidney-friendly dinner.
Ingredients
1/2 pound of lean beef strips
2 cups of broccoli florets
1 tablespoon of olive oil
Soy sauce alternative (lower in sodium)
Garlic and black pepper to taste
Directions
In a pan, heat the olive oil.
Add beef strips and cook until browned.
Add broccoli, garlic, pepper, and soy sauce alternative.
Stir fry until broccoli is tender and serve warm.
Nutritional Info (per serving)
Sodium Protein Potassium Phosphorus | 150 mg 25 g 450 mg 200 mg |
My go to holiday drink!
The holidays can bring delicious indulgences, but they often lead to digestive discomfort. That’s where Pique’s Nandaka comes in! This blend of Pu’er Black and Green Teas, adaptogenic mushrooms, and ceremonial-grade Peruvian cacao offers gentle, sustained energy without the crash. With just 82mg of slow-release caffeine, it’s perfect hot or cold.
As the holiday season approaches, consider gifting Nandaka to loved ones seeking a healthier coffee alternative. Plus, enjoy 20% off on Pique’s best sellers! Don’t miss this chance to gift wellness!
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