Eat Green: 5 Kidney-Friendly Recipes for Earth Month

What’s good for your kidneys can also be good for the planet. This Earth Month, try one of our kidney-friendly recipes that highlight sustainable proteins and local produce. By making simple swaps in your meals, you can support your kidney health and the environment.

Table of Contents

• Breakfast: Peanut Butter Oatmeal
• Lunch: Ten Minute Veggie Soup
• Snack: Zucchini Tortilla Bites
• Dinner: Codfish with Eggplant
• Dessert: Roasted Butternut Squash & Apples

Oatmeal is a heart-healthy breakfast rich in fiber, antioxidants, and beta-glucan, which help regulate blood sugar. Adding peanut butter boosts the dish with plant-based protein. For a touch of sweetness, choose honey from a local beekeeper. This purchase will help support pollinators, which are important for a healthy ecosystem.

Ingredients

• 1⅓ cups uncooked oatmeal
• 4 tablespoons peanut butter
• ¼ cup honey

Directions

1. Cook oatmeal in water following the directions on the package, leaving the salt out.
2. Divide cooked oatmeal into 4 bowls and dollop 1 tablespoon of peanut butter and 1 tablespoon of honey in each bowl.

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This tasty soup is packed with kidney-friendly vegetables and is naturally low in sodium. Using frozen produce helps reduce food waste and may make the dish more affordable. By skipping meat, this recipe minimizes its environmental impact, making it a great choice for both your kidneys and the planet.

Ingredients

• 2 29-oz. cans low-sodium chicken broth
• 1 14.5-oz. can diced tomatoes – no salt added
• 1 teaspoon dried basil
• ½ teaspoon onion powder
• ¾ cup macaroni, dry
• 3 cups frozen mixed vegetables
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

1. Combine chicken broth, diced tomatoes, basil, and onion powder.
2. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower, and carrot mix are great in this recipe).
3. Cook for 6 minutes and remove from heat. Let the soup sit for 5 minutes until pasta becomes soft.

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Crunchy, tangy, and slightly spicy, these zucchini tortilla bites make for a flavorful and satisfying snack. They're low in potassium and sodium, yet high in fiber, making them a perfect kidney-friendly option. To make this dish more sustainable, visit a farmers market or shop with stores partnered with local farmers.

Instructions

• 2 corn tortillas, cut into triangles
• 2 tsp vegetable oil
• 1 zucchini, peeled into ribbons/noodles
• 1 cup arugula, washed
• 1 lime, juice, and zest
• 2 tablespoons fresh cilantro, chopped
• Pinch red chili pepper flakes, optional

Directions

1. Set the oven to 375 degrees Fahrenheit and place the corn tortilla triangles on a baking sheet.
2. Place them into the oven and cook for 8 to 10 minutes, or until they are crisp.
3. Meanwhile, heat the vegetable oil in a skillet over medium-high heat.
4. When ready, add the zucchini ribbons, the arugula, and the lime zest and juice. Cook until the vegetables have softened and the liquid has evaporated, about 5 to 8 minutes.
5. Then, take the tortilla triangles out of the oven and transfer them to a serving platter. Place a tablespoon of the cooked vegetables on top. Sprinkle with cilantro and red chili pepper flakes as desired. Serve and eat.

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Cod, certified by the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC), is one of the more environmentally sustainable fish options. It’s also a lean protein that will absorb the savory flavors of garlic, sofrito, and tomato sauce, making for a delicious and satisfying dinner.

Ingredients

• 1 medium yellow onion, sliced
• 4 cups eggplant, cut into small cubes
• 2 tablespoons olive oil
• ½ cup unsalted tomato sauce
• ½ cup water
• 1 tablespoon sofrito
• 4 cloves garlic, minced
• 1 teaspoon dried parsley
• 8 ounces codfish fillet without phosphorus additives
• ¼ teaspoon salt
• ½ teaspoon ground black pepper
• Puerto Rican hot sauce, for taste

Directions

1. Preheat a large skillet with a lid on the stove over medium heat.
2. Add oil, onion, and eggplant. Cover and cook for 10 minutes. During this time, stir 2-3 times and over again.
3. In a small bowl, combine tomato sauce, water, sofrito, minced garlic, and dried parsley. Mix.
4. After 10 minutes, add the liquid to the skillet. Stir.
5. Add codfish fillets to the skillet on top of the cooked onion and eggplant. Season the cod with salt and pepper. Cover and cook for 4 minutes.
6. Flip the cod fillets, cover them, and cook for an additional 4 minutes.
7. Flake the codfish and mix well.
8. Serve hot over white or brown rice. Finish with hot sauce, to taste.

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Roasting butternut squash and apples brings out their natural sweetness without the need for added sugar, making this a perfect dessert for people with kidney disease. Plus, using seasonal produce helps reduce the meal's carbon footprint, making it an eco-friendly choice.

Ingredients

• 1 medium butternut squash (2 ½ pounds), peeled & chopped into ½” cubes
• 4 large apples, cored & chopped into ½” pieces
• 1 onion, ½” pieces
• 4 tablespoons olive oil, divided
• 2 teaspoons dried thyme
• 2 teaspoons ground cinnamon
• ½ teaspoon black pepper
• 2 pinches salt
• 2 tablespoons maple syrup
• 1 teaspoon apple cider vinegar (may substitute for pomegranate, blueberry, or other fruit-flavored vinegar)

Directions

1. On a large baking sheet, toss squash, apples, and onion with 2 tablespoons olive oil, thyme, cinnamon, black pepper, and salt.
2. Bake at 375°F for 40-45 minutes, until vegetables are tender.
3. Whisk together the remaining 2 tablespoons of olive oil, syrup, and vinegar. Pour over cooked vegetables and toss to coat.

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View our kidney superfoods or get more kidney-friendly recipes.

*These recipes are for informational use only and not a substitute for medical or dietary advice. Consult your healthcare provider or dietitian for personalized guidance.