Safe & Savory Diabetic-friendly Recipes for the Holidays
Oh, how we all look forward to Thanksgiving! Between the time with family and friends, and, of course, an indulgent meal of carb-heavy foods and tempting pies to finish things off, there’s a lot to be thankful for. But, if you’re one of the 37.3 million Americans living with type 2 diabetes, it can be a challenge to manage blood sugar spikes while navigating a table filled with less than diabetes-friendly options.
With little planning (see below) and with the recipes that follow, you can safely—and more than satisfyingly—enjoy the holiday without worry.
How to build a healthier Thanksgiving plate
The American Diabetes Association offers these tips for enjoying the holiday wisely:
- Start with a reasonably sized plate (about 9 inches) to keep your portion sizes in check. Mentally divide the plate in half, and fill one half with non-starchy vegetables like greens beans, salad, brussels sprouts, broccoli, cauliflower, etc.
- Divide the other half into two quarters. Fill one quarter with lean protein foods such as turkey or ham (or beans, lentils, and meat substitutes if you're having a plant-based Thanksgiving).
- The last quarter is for carbohydrate-rich foods. This includes stuffing, mashed potatoes, sweet potatoes, rolls, acorn or butternut squash, and sweets like pumpkin pie. Limiting your carb selections to this one section of your plate is an easy way to keep your total carbs for the meal in check.
NOTE: For tips on surviving your first holiday with diabetes, click here.
Creamy Butternut Squash & Sage Soup (GF)
Total Time: Prep 20 min, cook 50min
Makes: 4 servings
Ingredients
4 cups cubed peeled butternut squash
1 tablespoon olive oil
2 tablespoons minced fresh sage
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
2 tablespoons butter, divided
1 medium onion, chopped
1 garlic clove, minced
3/4 teaspoon salt
1/4 to 1/2 teaspoon crushed red pepper flakes
1/8 teaspoon pepper
4 cups water
1 medium sweet potato, chopped
1 medium carrot, chopped
Directions
- Preheat oven to 400°F. Place squash in a foil-lined 15x10x1-in. baking pan. Drizzle with oil; sprinkle with sage, salt, and pepper. Toss to coat. Roast 30-35 minutes or until tender, stirring occasionally.
- Meanwhile, in a large saucepan, heat oil and 1 tablespoon butter over medium heat. Add onion and garlic; cook and stir 3-4 minutes or until softened. Reduce heat to medium-low; cook 30-40 minutes or until deep golden brown, stirring occasionally.
- Add water, sweet potato, and carrot to saucepan. Bring to a boil. Reduce heat; cook, uncovered, 10-15 minutes or until vegetables are tender. Add squash mixture and remaining butter to soup. Puree soup using an immersion blender. Or cool soup slightly and puree in batches in a blender; return to pan and heat through.
Nutrition Facts (1-1/2 cup serving):
255 calories, 13g fat (5g saturated fat), 15mg cholesterol, 659mg sodium, 36g carbohydrate (10g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 2 starch
Wilted Kale with Warm Shallot Dressing (V) (NF) (DF) (GF)
Total Time: Prep 20 min, cook 50min
Makes: 8 servings
Ingredients
4 tablespoons extra-virgin olive oil, divided
6 cloves garlic, minced
¾ teaspoon kosher salt, divided
2 pounds kale (about 4 bunches), stemmed and coarsely torn
⅓ cup water
1 cup thinly sliced shallots
2 teaspoons packed light brown sugar
¼ teaspoon cayenne pepper
2 tablespoons cider vinegar
Directions
- Heat 1 tablespoon oil in a large pot over medium heat. Add garlic and 1/2 teaspoon salt; cook, stirring, until fragrant, about 1 minute. Add one-third of the kale and stir until starting to wilt. Repeat with the remaining kale in two more batches. Stir in water. Cover and cook, stirring often, until tender, 8 to 10 minutes.
- Meanwhile, heat the remaining 3 tablespoons oil in a small skillet over medium heat. Add shallots and cook, stirring often, until starting to brown, 2 to 3 minutes. Sprinkle with brown sugar, cayenne, and the remaining 1/4 teaspoon salt; cook, stirring often, until golden brown, 2 to 4 minutes more. Remove from heat and carefully stir in vinegar. Pour the dressing over the kale and toss to coat.
Nutrition Facts (2/3 cup serving):
127 calories, carb 14g, fiber 3g, total sugars 3g, protein 4g, total fat 7g, vitamin a 166880iu, vitamin C 96mg, folate 15mcg, sodium 146mg, calcium 146mg, iron 2 mg, magnesium 16mg, potassium 217mg
Low Carb Mashed Peppery Turnips (GF)
Total Time: 30 min.
Makes: 4 servings
Ingredients
4 medium turnips (about 1 pound), peeled and cut into 1-1/4-in. pieces
1 large potato (about 3/4 pound), peeled and cut into 1-1/4-in. pieces
2 tablespoons reduced-fat cream cheese
1 tablespoon butter
1 tablespoon minced fresh parsley
1 teaspoon sea salt
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon chili powder
1/8 teaspoon ground chipotle pepper
Directions
- Place turnips, potato, and enough water to cover in a large saucepan; bring to a boil. Reduce heat; cook, uncovered, until tender, 15-20 minutes. Drain; return to pan.
- Mash vegetables to desired consistency. Stir in remaining ingredients.
- Enjoy your mashed potato alternative
Nutrition Facts (3/4 cup serving):
140 calories, 5g fat (3g saturated fat), 13mg cholesterol, 608mg sodium, 23g carbohydrate (5g sugars3g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Kyle Muller is the executive chef at Southwestern Vermont Medical Center.
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