Healthy Holiday Eating & Diabetes

The holiday season is fast approaching and with it brings family dinners, office get-togethers, and festive parties. Such social functions most often provide an abundance of our favorite high-sugar, carbohydrate-rich foods. A challenging time of year for anyone trying to eat healthy, the holidays are of particular concern for those with diabetes.

According to the American Diabetes Association, 23.6 million children and adults are currently living with diabetes. 1.6 million new cases are diagnosed each year. Whether you, or someone you know has diabetes, proper blood glucose management is crucial for preventing further complications.

The holiday season is a time to for celebration, but it can also include healthy eating. The following tips can help people with diabetes enjoy the “Most Wonderful Time of the Year!”

Plan Ahead
Meal times may vary greatly during the holiday season making it a challenge to follow a regular eating schedule. Make an effort to stick with your meal schedule as closely as possible. This will help to prevent blood sugar highs and lows. Prepare a healthy snack to have on hand should you need something in between meals. Non-fat yogurt, a handful of almonds, or a piece of fruit with some low-fat cheese are good sources of protein which will slow the digestion and absorption of carbohydrates.

Be Selective with Your Food Choices
If pumpkin pie is your favorite dessert, incorporate it into your meal plan. Adjust your carbohydrate sources to allow for a sweet dessert. This may mean skipping a dinner roll, but it will allow you to enjoy holiday treats. Have one serving and fill-up on low-carbohydrate veggies and lean proteins.

Know Your Sugar Sources
Many traditional holiday foods are carbohydrate-rich. In addition to desserts, main course foods including mashed potatoes, stuffing, and casseroles can significantly raise blood glucose levels. If someone else has prepared the dish, ask about the ingredients used. If you are preparing food look for ways in which carbohydrate content can be lowered by reducing the amount of sugar and/or using non-nutritive sweeteners such as Splenda® , Equal®, or Truvia.

Using healthy recipes to prepare your traditional holiday fare can go a long way in management of blood glucose levels. When shopping for ingredients, look for higher NuVal scoring foods to get the most nutritious foods.

Diabetes-Friendly Holiday Recipes

Green Beans on Thyme

Serves 8

Ingredients:

4 cups fresh green beans

2 tbsp Meijer extra-virgin olive oil

4 tsp chopped fresh thyme leaves

¼ cup fresh lemon juice

Directions:

1. Cook beans in lightly salted, boiling water for 5 to 7 minutes.

2. Drain beans. Toss with lemon juice, oil, and thyme. Season to taste with salt and pepper. Garnish with fresh thyme if desired.

Nutritional information (per serving): Calories 53, Fat 3.5g, Cholesterol 0g, Sodium 4.1mg, Carbohydrate 5.6g, Fiber 2.3g, Sugar 1.1g, Protein 1.2g.

Cranberry Cornbread

Serves 16

Ingredients:

1 tbsp baking powder

½ tsp salt

1/3 cup + 1 tbsp no-calorie sweetener sugar substitute

1 cup nonfat milk

2 large eggs

½ cup whole-wheat flour

½ cup all-purpose flour

½ cup chopped fresh cranberries

2 tbsp butter, melted

½ tsp baking soda

1 cup yellow cornmeal

Directions:

1. Preheat oven to 425°F. Combine cranberries and 1 tablespoon of the sugar substitute in small bowl. Set aside.

2. Combine cornmeal, flour, remaining 1/3 cup sugar substitute, baking powder, baking soda and salt in large bowl. Stir well. Combine milk, eggs and melted butter in medium bowl. Stir well. Pour liquid into cornmeal mixture. Combine just to blend. Do not beat. Stir in sweetened cranberries.

3. Spoon batter into lightly greased 8-inch square baking pan. Bake 18 to 20 minutes or until golden and wooden toothpick inserted in center comes out clean.

4. Let cornbread cool completely in pan and cut into squares to serve.

Nutritional Information (per serving): Calories 87, Fat 2.4g, Cholesterol 31mg, Sodium 189mg, Carbohydrates 14g, Fiber 1.4g, Sugar 0.3g, Protein 2.5g.

Sweet Potato Casserole

Serves 14

Ingredients:

4 medium sweet potatoes

¾ cup no-calorie sweetener sugar substitute

½ cup milk

2 tsp orange rind, grated

¼ cup orange juice

2 tsp vanilla extract

1 large egg

½ cup all-purpose flour

3 tbsp + 2 tbsp butter, melted

1 cup breadcrumbs

½ cup finely chopped pecans

3 tbsp sugar-free maple-flavored syrup

Directions:

1. Preheat oven to 375F. Lightly grease a 13 x 9-inch baking dish.

2. Place sweet potatoes on a baking sheet; bake in preheated oven 1 hour or until done. Cool to touch. Peel and mash. Reduce oven to 350F.

3. Combine sweet potatoes, sugar substitute, milk, orange rind, orange juice, egg, flour, and 3 tbsp butter in a large bowl. Beat at a medium speed with an electric mixer until smooth. Spoon into baking dish.

4. Combine breadcrumbs, pecans, butter and syrup; sprinkle crumb mixture over top of casserole. Bake an additional 1 hour or until casserole is thoroughly heated.
   

Nutrition information (per serving): Calories 190, Fat 8g, Cholesterol 30mg, Sodium 95mg, Carbohydrate 29g, Fiber 3g, Sugar 10g, Protein 4g.

Pumpkin Pie

Serves 12

Ingredients:

1 (15-oz) can unsweetened pumpkin

¾ cup no-calorie sweetener sugar substitute

1 ¾ tsp pumpkin pie spice

2 egg whites

1 whole egg

1 (12 oz.) can Meijer Fat Free Evaporated Milk

1 (9 inch) unbaked Meijer Ready to Bake Pie Crust

Directions:

1. Preheat oven to 375F.

2. In a large bowl, combine sugar substitute, pie spice, evaporated milk, egg whites and egg; whisk to combine. Add pumpkin; whisk until smooth.

3. Pour pumpkin mixture into piecrust. Place on a baking sheet. Bake 1 hour or until set. Let cool completely on a wire rack.

Nutrition Information (per serving): Calories 115, Fat 5g, Cholesterol 18mg, Sodium 120mg, Carbohydrate 14g, Fiber 2g, Sugar 5g, Protein 4g.

Cherry-Apple Crisp

Serves 8

Ingredients:

3 Golden Delicious apples, cored, peeled and sliced

½ cup all-purpose flour

1 tsp cinnamon

4 cups fresh cherries, pitted

2 tbsp no-calorie sweetener sugar substitute

6 tbsp margarine, cut into pieces and softened

1 cup old-fashioned oats

1/3 orange juice

½ cup + 2 tbsp SPLENDA Brown Sugar Blend, divided

Directions:

1. Preheat oven to 375F. Combine oats, flour, ½ cup of the Splenda Brown Sugar Blend and cinnamon in a large bowl; cut in margarine with pastry blender until mixture is crumbly; set aside.

2. Combine cherries, apples, orange juice, no-calorie sweetener sugar substitute and remaining 2 tbsp Splenda Brown Sugar Blend in a large bowl; toss well. Place in a lightly greased 11x7-inch baking dish. Sprinkly with oat mixture. Bake 35 to 40 minutes or until golden brown.

Nutritional Information (per serving): Calories 243.7, Fat 9.7g, Cholesterol 0mg, Sodium 117mg, Carbohydrates 37.8g, Fiber 3.9g, Sugar 19.2g, Protein 3.7g.

Reduced- Sugar Eggnog

Serves 6

Ingredients:

6 cups skim milk

1 cup egg substitute

½ cup nonfat powdered milk

2 tsp vanilla extract

6 tbsp no-calorie sweetener sugar substitute

½ cup Cool Whip Sugar Free Whipped Topping, thawed

Ground nutmeg or cinnamon

Directions:

1. Consistently stirring, heat milk in a medium pot over medium heat; whisk in egg substitute, powdered milk, and sugar substitute. Cook, continuing to stir, 15-20 minutes, until thickened.

2. Remove from heat; whisk in vanilla extract. Let cook, stirring occasionally, 20-30 minutes, Refrigerate until chilled, 2 to 3 hours.

3. Stir well and pour into cups, sprinkle with nutmeg or cinnamon and top with whipped topping.

Nutritional Information (per serving): Calories 202, Fat 5g, Cholesterol 23mg, Sodium 254mg, Carbohydrates 20.4g, Fiber 0g, Sugar 21g, Protein 17.7g.

Special thanks to Heather Anderson, Dietetic Student, Eastern Michigan University for her contribution of recipes and copy for this month’s Healthy Living Tips.

Go to www.meijerhealthyliving.com for more great recipes.