Festive Feasting: 4 healthy recipes for a diabetes-friendly holiday table
Kathryn Czaplinski
/ Categories: WELLNESS, 2024

Festive Feasting: 4 healthy recipes for a diabetes-friendly holiday table

While the holidays are about so much more than eating, there’s no denying that food plays a major part in every gathering. For people with diabetes, navigating the table can be challenging and, at times, frustrating. Nobody likes to feel like they’re missing out on the good stuff.

Fortunately, there are options for crafting holiday staples that are full of flavor and won’t play games with your numbers. Here are just a few recipes you can use to plan a feast that will bring joy to your table and keep your sugar levels in check.

Herb Roasted Turkey Breast

Serves 6

1 tablespoon minced garlic

2 teaspoon lemon juice

2 tablespoons Dijon mustard

1 tablespoon rosemary

1 tablespoon sage

1 teaspoon thyme

½ teaspoon black pepper

1 6-7 pound turkey breast

  1. Adjust oven rack to middle setting and preheat oven to 325° F.
  2. Combine first 7 ingredients in a bowl and mix make a wet rub. 
  3. Place turkey breast in roasting pan and apply rub evenly over both sides of the breast.
  4. Bake for 1.5 hours or until internal temperature reaches 165 degrees.
  5. Cover with aluminum foil and let rest for at least 15 minutes before carving.

Cranberry-Mandarin Orange Relish

Serves 6

1 12-ounce bag of fresh cranberries

1 8-ounce can of mandarin oranges, drained

1 teaspoon cinnamon

1 teaspoon ginger

1 tablespoon orange zest

2 tablespoon sugar

  1. Chop cranberries by hand or use food processor. 
  2. Place in a medium-sized bowl and add the rest of the ingredients.
  3. Stir to mix well and refrigerate overnight to let the flavors meld. 

Cauliflower Mash

Serves 6

2 medium head of fresh cauliflower, cored and cut into small florets

6 ounces of cream cheese

½ cup skim milk

Dash of black pepper

½ cup chopped chives or scallions

  1. Bring a large pot of water to a boil water. 
  2. Add cauliflower florets and boil until fork-tender, roughly 10 minutes.
  3. Drain cauliflower and press out all extra water. Don’t worry about crushing it as you’ll be mashing it in the next step.
  4. Return drained cauliflower to the pot and mash with potato masher. 
  5. Stir in cream cheese, milk and black pepper.
  6. Fold in chives or scallions and blend to distribute the greens evenly.

Apple Crisp

Serves 6

6-8 medium apples, peeled, cored and sliced

3 cups frozen Hubbard squash drained

1 tablespoon cinnamon

1 teaspoon ginger

1 egg

1 tablespoon honey

½ cup brown sugar

  1. Preheat oven to 350° F.
  2. Lightly coat an 8-inch baking pan with cooking spray.
  3. Place prepared apples in an even layer across the bottom of the pan.
  4. Drizzle apples with honey.
  5. Place remaining ingredients in a large mixing bowl and use a hand blender to whip to a soft, even consistency. This can also be done in a food processor.
  6. Spread mixture over apples.
  7. Bake for 35 minutes and serve warm.

For more diabetes-friendly holiday recipes, visit the Diabetes Food Hub sponsored by the American Diabetes Association.

Kristin Irace, RD, LDN, is a registered dietitian in in-patient, renal dialysis, oncology, and cardiac rehab services at Southwestern Vermont Medical Center.

 

 

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Why Dental Hygiene is More Important than Ever

You may have heard that COVID-19 has inspired physicians to offer online appointments. For many health concerns, you can meet with your physician using your phone or computer and get care that is very similar to what you would have received in the office.

Regular dental check-ups and treatments, though, certainly cannot be done remotely. And the masks patients wear to prevent passing germs in other in-person medical visits cannot be worn during a dental appointment. These factors make it difficult to deliver safe dental care during this time. In fact, most dentists' offices have been closed for much of the pandemic. They will likely remain closed until we determine how to provide care safely.

Taking good care of your teeth and gums at home contributes to good oral health and good general health, too. A strong oral-health routine can help lessen the need for extensive dental care and some other types of care in the future. For all of these reasons, your at-home dental care routine is more important than ever.

Brush Twice You've likely heard the same message since grade school: brush at least twice a day. Not much, including even a pandemic, will change that. Be sure to use a fluoride toothpaste, and aim to spend about 2 minutes to clean your whole mouth.

Doing so decreases the amount of bacteria in your mouth and limits the formation of plaque. Bacteria and plaque can build up and cause painful cavities. Skipping brushing can also lead to gum disease.

Clean Between Teeth Daily Whether you use floss, an interdental brush, an oral irrigator, or a toothpick, you should clean between your teeth every day. What method is best? Just like exercise, the best method is the one that you will consistently do.

Follow a Healthy Diet As if you needed another reason to avoid sugary beverages and snacks! The link between sugar intake and cavities is very well established. And treatments for cavities are among the most common that dentists perform. Avoiding sugar will improve your oral health and will likely make a positive impact on your overall health, as well.

These tips represent general recommendations that would be appropriate for most patients. Your dentist might have additional recommendations for you, including mouth rinses or other specific steps you can take to maintain your dental health during COVID-19 and beyond.

If you have questions, give your dentist’s office a call. Even if they are not right in the office, they will likely provide a way for you to reach out to get your questions answered.

Michael Brady, DDS, is the medical director of SVMC Dentistry.

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