Living with PKD: Easy meals everyone in the family can enjoy!

So far, we have discussed two important points:

1. WHAT habits to consider for kidney and overall health, as well as
2. HOW to incorporate those habits with practical family-friendly cooking strategies.

So, what kind of recipes would you look for? Which dishes would work well for you AND the whole family? Here are five examples of meals that can be individually assembled and easily customized at the dining table:

1.     Chia seed pudding/oats

Chia seed pudding is an easy and quick way to get breakfast on the table for everyone in the family during hectic weekday mornings. It is naturally low sodium, packed with wonderful whole foods, fiber and healthy fats to keep you full until lunchtime. Plus, its toppings are customizable, making it especially easy to please every family member.

• For a whole foods focus: add fruits and nuts or seeds as toppings
• To make it plant-based: use coconut milk and coconut milk yogurt
• For a higher carbohydrate breakfast: mix in some oats for some family members

Keep in mind that chia seeds may be relatively higher in oxalates. If you are interested in lowering your oxalate intake, swap chia seeds with flax seeds. They will thicken in a similar way, but their texture and flavor profile will be slightly different.

Quick breakfast recipe for you: Lemon Blueberry Chia Seed Pudding - substitute flax seeds for low oxalate!

2.     Salads

Salads often get a reputation of being boring and bland. But they can be fun!!

We think salads are (and should be) exciting. Imagine having a clean slate where you can:

• Mix and match your favorite vegetables AND fruits,
• Add textures with nuts and seeds, and
• Play with a variety of flavors with different acids, herbs, and spices.

Plus, salads are an excellent way to include more whole foods and fresh produce in your diet. Best of all, you have the flexibility to adjust the content and toppings to keep you and the whole family happy. Remember that while salads can be, and truly deserve, a spotlight as your main dish, they can also be used as a side to round up other dishes.

• To keep salads low sodium:
  • Make your own vinaigrette with a simple ratio of 3 parts oil to 1 part acid
  • Add flavors by using flavored oils, flavored vinegars or citrus, and combining your choice of aromatics, herbs and spices
  • One recipe to try is this Dijon Mustard Vinaigrette Salad Dressing
• For a lower carb salad:
  • Focus on non-starchy vegetables like kale, lettuce, cabbage, or arugula
  • Add starchy vegetables like roasted sweet potato or other carbs like croutons or grains on the side for your family to add
• If adding more plants is your priority:
  • Focus on plant proteins like tofu, nuts and seeds, or even chickpeas
  • Optionally, serve animal proteins on the side for your family
• FATS: Don’t forget to add good fats from nuts, seeds, avocado, or even plant oils to keep you satiated and full for longer
• Include your family by letting different family members pick their favorite salad toppings to bring to the meal

3.     Stir-fry

A vegetable stir-fry can be easily customized according to your needs and preferences.

• To lower sodium:
  • Swap out soy sauce for coconut aminos
  • Maximize flavor with a fragrant oil, like sesame oil, as well as aromatics, such as garlic, ginger, and scallions
• If you want to make it whole-foods and plant-focused:
  • Use fresh or frozen vegetables and diced tofu
  • Serve animal proteins, such as chicken, on the side if your family needs extra protein
• If your family wants more carbs: vegetable and tofu stir-fry is naturally low in carbohydrates. Feel free to serve with brown rice on the side for you or for your family as you like
• If managing oxalates is important to you:
  • Focus on lower oxalate vegetables like kale, cauliflower, onions, zucchini, bell peppers, or broccoli
  • Avoid using spinach or chard as they are high in oxalates

4.     Tacos

Tacos are another dish that can be made in multiple separate components that can easily be assembled on the table.

• To maximize flavor without using much salt:
  • Try NephU’s No-Salt Taco Seasoning
  • Add fresh herbs like cilantro
  • Squeeze a wedge of lime for extra freshness
• If you want to lower your carb intake:
  • Add fillings in lettuce or cabbage cups or in jicama slices. This is the best approach if you want to keep your meal whole foods-focused
  • Try some low carb tortillas. Choose coconut-based products and avoid products with almond flour
  • Serve tortillas on the side for the family
• For a more plant-focused taco
  • Try a mushroom-walnut "taco meat" filling or roasted cauliflower or peppers
  • Make quick sautéed shrimp as an optional side for the family

Need taco inspiration? Check out NephU’s Roasted Cauliflower Tacos

5.     Sandwiches, Wraps, or Burgers

If you think about it, sandwiches, wraps, or burgers come in multiple components that are easily customized and assembled at the dining table.

• Bread or Tortilla: If you are looking to lower your overall carb intake, you can switch out your bread with lettuce wraps, cabbage wraps, egg wraps, coconut wraps, or even grilled eggplant or portobello mushroom caps
• Fillings:
  • If you are shifting away from animal products, choose plant foods like slices of tofu, chickpea patties, or hummus
  • Load up on fresh AND roasted vegetables (think roasted zucchini, eggplant, peppers, mushroom caps)
  • Don't forget your healthy fats: avocado, pesto, or even vegan mayonnaise
• Add sides too!
  • Serve a large salad on the side for you and the whole family. Leftover salad (without the dressing mixed in) can be stored in the fridge for lunch tomorrow
  • Try roasted jicama, radish, or rutabaga sticks for lower carb "fries" substitute