Itʼs Never Too Late to Get back on Track Simple Steps Take a walk everyday Eat good food youʼll feel the difference

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1 Itʼs Never Too Late to Get back on Track Simple Steps Take a walk everyday Eat good food youʼll feel the difference Let s Eat! Indian Fried Cabbage Make this a meal and add 2 eggs for added protein! Serves 4 1 head cabbage, shredded or finely chopped 2 tablespoons olive oil 1 teaspoon cumin seeds 1 inch fresh ginger, grated 1 teaspoon paprika 1 tablespoon coriander 1/4 cup water or umami seasoning 3/4 cup frozen green peas or chopped red peppers 2 large eggs if desired Salt to taste 1. Heat oil in a sauté pan over medium high heat, add cumin seeds and ginger. Sauté for a minute and add cabbage, paprika, coriander powder and salt. 2. Add 1/4 cup water or umami seasoning. Cover the pan and cook for 8 10 minutes till the cabbage is fork tender. 3. Add in the green peas or red peppers and eggs and cook for another minute or too. 4. Serve hot. Per serving: 148 calories, 7g fat, 1g sat fat, 19g carbohydrates, 5g protein, 65mg sodium, 463mg potassium, 92mg phosphorous, 120mg calcium, 8g fiber With addition of eggs: Per serving: 184 calories, 10g fat, 2g sat fat, 19g carbohydrates, 8g protein, 100mg sodium, 498g potassium, 142mg phosphorous, 127mg calcium, 8g fiber Adapted from

2 Herbed Turkey Burgers This healthy version of a turkey burger can be made into meatballs, meatloaf or delicious patties. Makes 4 to 5 1 pound ground turkey, dark meat 1/3 cup yellow onion, minced 2 tablespoons fresh basil leaves, chopped 2 tablespoons Italian parsley, chopped 1/2 teaspoon fresh ginger, minced 1 1/2 teaspoons garlic, minced 1/4 teaspoon sea salt 1/2 teaspoon fennel seeds, crushed Olive oil for pan or grill 1. In a large bowl, combine the turkey, onion, basil, parsley, ginger, garlic, salt, fennel, oregano and red pepper flakes. Mix well. Shape into patties. 2. In a sauté pan, add just enough oil to coat a hot pan. Cook over medium heat for about 3 minutes on each side to brown. Serve in a pita or on a whole grain bun. Lovely garnished with sliced tomatoes and avocado. Per serving: 103 calories, 2g fat, 1g sat fat, 12g carbohydrates, 20g protein, 156mg sodium, 256mg potassium, 190mg phosphorous, 0g fiber 2

3 2 Chicken Tortilla Soup Serves 6 2 tablespoons olive oil 1 yellow onion, chopped 1 clove garlic, minced 28 ounce can low sodium or no salt added whole tomatoes 10 ounce can green enchilada sauce 4 ounce can green chilies, chopped 3 tablespoons cilantro, chopped 4 cups low sodium chicken broth 1 teaspoon cumin 1 teaspoon chili powder 1/2 teaspoon salt Freshly ground black pepper to taste 1 teaspoon dried oregano 1 1/2 pounds leftover chicken, chopped 1 cup corn kernels (frozen can be used) If desired Whole grain or white flour tortillas for garnish and as topping Cooking spray At serving: Shredded cheddar cheese Sour cream or plain yogurt Diced avocado Fresh cilantro 1. Heat olive oil to a medium heat in a large cooking pot. Sauté onion and garlic until golden. 2. Add all ingredients except corn and tortillas and bring to a boil. Reduce heat to simmer and cook covered for 20 minutes. 3. While soup is cooking, lay corn tortillas on large cutting board. Cut into thin strips. Place on cookie sheet and bake for 8 to 10 minutes. Remove from pan and set aside until serving time. 4. When soup is done cooking, ladle into bowls and top with your choice of toppings and tortilla strips. Per serving (1 cup): 228 calories, 8g fat, 2g sat fat, 19g carbohydrates, 23g protein, 497mg sodium, 766mg potassium, 244mg phosphorous, 82mg calcium, 3g fiber

4 Appetizers 3 Tortilla Rollups Makes 2 roll ups 3 cups raw spinach leaves, chopped 1/4 cup green onion, chopped 2 tablespoons roasted red peppers 2 cooked chicken breasts, chopped 1/2 cup canned, crushed pineapple in its own juice, drained 1/2 cup whipped cream cheese with dill 2 large flour tortillas 1 2 teaspoons Fajita Seasoning 1. Combine spinach, onion, red peppers, turkey, pineapple and seasoning in a medium bowl. Add cream cheese and mix well to combine. 2. Divide mixed ingredients into 2 portions. Place half on each tortilla and roll up like a jelly roll. Trim ends and slice each roll into 6 pieces. Per serving (3 pieces): 223 calories, 11g fat, 21g carbohydrates, 10g protein, 298mg sodium, 199mg potassium, 126mg phosphorus, 58mg calcium, 2g fiber Recipe adapted from "Cooking for David: A Culinary Dialysis Cookbook" by Sara Colman RD, CDE and Dorothy Gordon BS, RN. Ricotta Spinach Dip Serves 6 1/2 pound fresh spinach 15 ounces whole milk ricotta cheese 3 green onions, minced 3 radishes, finely minced Salt and freshly ground pepper to taste 1 tablespoon fresh dill, minced (optional) 1/4 cup finely minced water chestnuts (optional) Garnish with chopped Italian parsley 1. Wash and dry spinach completely using a salad spinner followed by paper towels, and mince fine. Add all remaining ingredients and pulse until blended to your liking. 2. Cover tightly, and chill until very cold. Garnish as you wish and serve with chips, raw veggies or crackers Per 1/4 cup serving: 216 calories, 15g fat, 9g sat fat, 15g carbohydrates, 15g protein, 153mg sodium, 544mg potassium, 218mg phosphorous, 2g fiber 4

5 Lovely Dessert Snickerdoodles Makes 24 cookies Serving size: 2 cookies 2 3/4 cups all purpose white flour 1 1/3 cups sugar 1 cup butter, softened 2 eggs 2 teaspoons cream of tartar 1 teaspoon baking soda 1 teaspoon vanilla 1 1/2 teaspoon ground cinnamon 1/4 cup sugar Preparation 1. Heat oven to 400 F. Combine all cookie ingredients in large bowl and mix well. 2. Stir together remaining 1/4 cup sugar and cinnamon in a small bowl. Form 1 balls and roll in the sugar mixture. 3. Place dough balls 2 apart on an ungreased cookie sheet. Bake for 10 to 12 minutes until browned. Per 2 cookies serving: 184 calories, 9g fat, 23g carbohydrates, 2g protein, 60mg sodium, 66mg potassium, 26mg phosphorous, 8mg calcium, 1g fiber Looking for a Good Cookbook? http healthyrecipess:// cookbooks kidney patients Physical Activity and Exercise Guides Go4Life from the National Institute on Aging at NIH 6 Judy Mayer DTR eatsimple@gmail.com

6 Sauces and Seasonings Low Sodium Umami/Soy Sauce 1 cup water 1 tablespoon unseasoned rice vinegar 1 teaspoon molasses 1/2 teaspoon dark brown sugar 1/2 teaspoon garlic powder Sprinkle of red pepper flakes or cayenne pepper if desired optional: 2 teaspoons plum jam or orange marmalade for an Asian flair 1. In a small bowl, mix all the ingredients with a whisk until well combined. Store in refrigerator for up to one month. Very Low sodium Soy Sauce substitute (another choice) 2 tablespoons sodium free Beef bouillon 2 teaspoons red wine vinegar 1 teaspoon molasses 1/8 teaspoon ground ginger dash black pepper dash garlic powder 3/4 c water In small sauce pan, combine and boil gently uncovered about 5 minutes or until mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using. Store in refrigerator for 2 weeks. Fajita Seasoning 1/4 cup chili powder 2 tablespoons paprika 1 tablespoon onion powder 1 tablespoon garlic powder 1 tablespoon cumin 1. Mix all ingredients together. Use for recipes asking for Mexican seasonings. Store in airtight container or jar. Taco Seasoning Blend ¼ cup chili powder 2 tablespoons cumin 2 tablespoons garlic powder 2 tablespoons onion powder 2 tablespoons paprika 1. Combine all ingredients. Use for tacos or recipes asking for taco seasoning mix. Store in airtight container or jar. Ranch Blend 1/4 cup dried dill 2 tablespoons garlic powder 1/4 cup onion powder 2 teaspoons dried basil 1. Combine all ingredients. Use this seasoning mix to add to cream cheese, sour cream or plain Greek yogurt. Store in jar. 6

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