Have a Happy, Healthy, Delicious Holiday

(with a Little Help from The Diabetes Cookbook)

Don’t let the holidays derail your healthy diet. The American Diabetes 
Association’s latest offering, The Diabetes Cookbook, has got you covered 
with simple, delicious recipes for the holidays and beyond.

The holidays will be here before you know it. That means soon homes everywhere will be overflowing with cornucopias, tinsel and holly, and the enticing aromas of your favorite holiday dishes. But if you’re one of the 30 million people in the U.S. with diabetes (or one of the 84.1 million people with prediabetes), indulging in too many traditional holiday dishes and treats can be anything but festive. In fact, it can be outright dangerous. That’s why the American Diabetes Association’s newest cookbook offers diabetes-friendly recipes perfect for festive celebrations.

          “Traditionally prepared holiday foods are full of comfort, but they also tend to be full of fat, carbs, salt, and sugar,” says Registered Dietitian Lara Rondinelli-Hamilton, coauthor of the American Diabetes Association’s newest offering, The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub (American Diabetes Association, November 2018, ISBN: 978-1-580-40680-2, $24.95). “Luckily, the flavors you associate with this time of year can be transformed into healthier dishes that taste as decadent as ever.”

          “Even if you have diabetes, prediabetes, or you’re just trying to manage your weight, you don’t have to miss out on the celebration,” adds coauthor Chef Jennifer Bucko Lamplough, MBA. “Now you can still enjoy holiday favorites like roasted turkey, veggies, and mashed potatoes—and no holiday dinner would be complete without pumpkin-flavored treats.”

          The Diabetes Cookbook is a great source for healthy meals suitable for any time of the year. It is full of visually appealing recipes that taste as incredible as they look. Designed to make healthy eating easier, realistic, and delicious, it offers hundreds of recipes and meals tested on people living with diabetes and their families.

It is also the only cookbook to take into account a variety of healthy eating patterns that appeal to everyone, with or without diabetes, including gluten-free, flexitarian, Mediterranean, low-glycemic, low-carb, grain-free, and dairy-free recipes. And with its beautiful photographs, and simple yet delicious recipes, the hardcover cookbook makes a great gift idea for anyone on your holiday shopping list.

          Keep reading for a diabetes-friendly holiday menu from The Diabetes Cookbook that is sure to satisfy you and your loved ones.

Roasted Turkey and Vegetables

Serve this dish with roasted sweet potatoes. It’s a great option for the holidays if you don’t want to cook the entire bird!
Prep time: 15 minutes | Cook time: 60 minutes | Serves: 6 | Serving size: 4 ounces turkey and ½ cup vegetables | Recipe cost: $11.85

Nonstick cooking spray
2 stalks celery, chopped
3 small or 2 medium carrots, peeled and chopped
1 onion, chopped
1/2 head cabbage, chopped
5 sprigs fresh thyme
1 cup fat-free low-sodium chicken broth
2 1/2 pounds bone-in turkey breast half
1 teaspoon olive oil
1 tablespoon salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
1/2 teaspoon ground black pepper

Preheat oven to 375°F. Coat a baking dish with nonstick cooking spray.

Toss all the vegetables and thyme together in a bowl and place in the bottom of the baking dish. Pour the chicken broth over the vegetables.

Remove the skin from the turkey breast. Place it breast side up on top of the vegetables. Drizzle the turkey and vegetables with the olive oil and sprinkle them with seasoning and ground black pepper.

Roast the turkey and vegetables in the oven 1 hour or until the internal temperature of the turkey is 165°F.

When the dish comes out of the oven, set the turkey aside on a cutting board to rest. Remove the thyme stems and stir the vegetables.

Slice the turkey and serve with the vegetables.

Choices/Exchanges: 2 Nonstarchy Vegetable, 4 Lean Protein

Nutrition Facts
Calories 210
Calories from fat 25
Total fat 3.0 g
Saturated fat 0.8 g
Trans fat 0.0 g
Cholesterol 90 mg
Sodium 170 mg
Potassium 610 mg
Total carbohydrate 10 g
Dietary fiber 3 g
Sugars 5 g
Protein 35 g
Phosphorus 305 mg

Sweet Potato Soufflé

Looking for a new sweet potato dish to serve your guests during the holiday season? This sweet potato soufflé is just the ticket!

Prep time: 20 minutes | Cook time: 75 minutes | Serves: 12 | Serving size: ½ cup

Nonstick cooking spray
3 pounds whole sweet potatoes, washed and dried
1/4 cup plus 2 tablespoons low-calorie brown sugar blend
(such as Splenda)
1/4 cup low-sugar (or freshly squeezed) orange juice
1/2 teaspoon salt
1/4 cup ground flaxseed
1/2 cup shelled walnut pieces
2 tablespoons buttery spread (such as Smart Balance Buttery Spread Original)
6 egg whites
1/4 teaspoon cream of tartar

Preheat oven to 400°F. Coat a deep 8-inch round or square casserole dish with cooking spray. Set aside.

Coat a baking sheet with cooking spray. Arrange the washed and dried whole sweet potatoes (with the skins on) on the sheet and coat generously with cooking spray. Bake 50–60 minutes or until tender (check their tenderness by spearing the largest one with a paring knife or fork).

Remove sweet potatoes from the oven and peel off the skin. In a large bowl, combine (or blend with a mixer) the roasted sweet potatoes with 1/4 cup brown sugar blend, orange juice, and salt. Set aside to cool.

Using a food processor or chopper, grind the walnuts, flaxseed, and 2 tablespoons brown sugar blend together until it is the consistency of wet sand. Add the buttery spread to the mixture and pulse to incorporate (do not overmix or it will turn into a paste). Set aside.

Combine egg whites and cream of tartar in a large glass or metal bowl and beat with an electric mixer on medium speed or with a stand mixer using the whisk attachment until egg whites form soft peaks with tips that curl over when the beaters are lifted.

Working in batches, incorporate 1/3 of the egg whites into the sweet potato mixture using a large flat rubber spatula, gently folding them in until combined. Repeat this process two more times until all the egg whites are incorporated into the sweet potatoes.

Pour sweet potato soufflé mixture into the prepared casserole dish and top with the walnut mixture.

Place the soufflé in the oven and bake at 400°F for 20 minutes. Reduce the temperature to 350°F and continue to bake 15 more minutes. Serve hot.

Note: The soufflé may deflate a little bit after baking, so it’s best served immediately but is still okay to hold in a warming oven for service.

Chef Tip: Do not open the oven during baking or the soufflé may not rise as high as it should.
MAKE IT GLUTEN-FREE: Verify that the ingredients you are using are gluten-free and this dish can be gluten-free.

Choices/Exchanges: 1 Starch, ½ Carbohydrate, 1 Fat

Nutrition Facts
Calories 160
Calories from Fat 50
Total fat 6.0 g
Saturated fat 0.8 g
Trans fat 0.0 g
Cholesterol 0 mg
Sodium 170 mg
Potassium 480 mg
Total carbohydrate 25 g
Dietary fiber 4 g
Sugars 9 g
Protein 5 g
Phosphorus 75 mg

Roasted Brussels Sprouts

Prep time: 5 minutes | Cook time: 45 minutes | Serves: 5 | Serving size: 6 Brussels sprouts

These Brussels sprouts are low in broth calories and carbohydrates, which means they may be helpful for controlling blood glucose. Roasting enhances their flavor.

Nonstick cooking spray
1 pound frozen Brussels sprouts, thawed
2 tablespoons olive oil
1/2 teaspoon ground black pepper
3 slices turkey bacon, cut into 1-inch pieces

Preheat oven to 400°F. Spray a baking sheet with cooking spray.

Place Brussels sprouts in a bowl and add oil; toss to coat.

Add pepper and turkey bacon and mix well.

Place Brussels sprouts on a baking sheet and bake 25–30 minutes or until crisp on the outside.

MAKE IT GLUTEN-FREE: Make sure the bacon is gluten-free and this recipe can be gluten-free.

Choices/Exchanges: 1 Nonstarchy Vegetable, 1 ½ Fat

Nutrition Facts
Calories 100
Calories from Fat 60
Total fat 7.0 g
Saturated fat 1.1 g
Trans fat 0.0 g
Cholesterol 5 mg
Sodium 90 mg
Potassium 290 mg
Total carbohydrate 7 g
Dietary fiber 4 g
Sugars 2 g
Protein 4 g
Phosphorus 90 mg

Pumpkin Pudding Parfait with Gingersnaps

This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes. You can substitute light whipped cream for the Greek yogurt here if desired.

Prep time: 20 minutes | Serves: 7 | Serving size: 1 parfait

1 (1-ounce) package fat-free, sugar-free instant cheesecake pudding mix
1 2/3 cups skim milk
1 cup canned pure pumpkin
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1 cup fat-free vanilla Greek yogurt, divided
7 gingersnap cookies, crumbled

In a medium mixing bowl, whisk together the pudding mix and milk 2 minutes. Let sit 5 minutes.

Fold in the pumpkin, cinnamon, and nutmeg. Fold in 1/2 cup of the yogurt and refrigerate 10 minutes.

Scoop 1/2 cup pudding mixture into a parfait glass. Top with 1 heaping tablespoon of the remaining yogurt and 1 crumbled gingersnap cookie.

Repeat procedure for remaining 6 parfaits.

Choices/Exchanges: 1 Carbohydrate, ½ Fat

Nutrition Facts
Calories 100
Calories from fat 15
Total fat 1.5 g
Saturated fat 0.5 g
Trans fat 0.0 g
Cholesterol 2 mg
Sodium 250 mg
Potassium 240 mg
Total carbohydrate 16 g
Dietary fiber 1 g
Sugars 7 g
Protein 6 g
Phosphorus 215 mg

This year you don’t have to forgo the seasonal dishes you always look forward to,” concludes Rondinelli-Hamilton. “With a few easy modifications, you can feast on diabetes-friendly holiday meals without sacrificing your health. It’s truly the gift that keeps on giving.”
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