4 Diabetes-Savvy Recipes to Make this Fall

One of the joys of autumn is the bounty of delicious seasonal produce. High in flavor and nutrients, fall produce is ideal for creating dishes that are as tasty as they are healthy and well within the parameters of a diabetic diet.

From a sumptuous soup, flavorful sides, and a yummy dessert, these four diabetic-friendly dishes will warm your belly and make any meal memorable.

Carrot Ginger Soup

Serves 6

5 large carrots, peeled and cut into 1” chunks

1 small onion, diced

4 cups vegetable broth

2 TB ginger

Dash black pepper

2 TB cornstarch

Combine first five ingredients in a large stock pot. Bring to boil then reduce to simmer until all vegetables are tender. 

Transfer to a blender and blend until smooth. May need to be done in batches.

Return blended soup to pot and heat to a simmer.

Add cornstarch and mix in thoroughly to remove any lumps.

Simmer for another 5-10 minutes to thicken then serve.

Cauliflower Mash

Serves 6

6 cups water

2 medium head of fresh cauliflower, core removed, and broken into small florets

6 ounces of cream cheese

½ cup skim milk

Dash black pepper

½ cup chopped chives or scallions

Boil water in a large pot. 

Add cauliflower florets, cook until tender.

Drain in a colander, pressing extra water out of cauliflower.

Return to pot and mash with potato masher. 

Stir in cream cheese, milk, and black pepper until well blended.

Fold in chives or scallions and serve warm.

Roasted Vegetables

Serves 6

Non-stick cooking spray

4 carrots, rough chop

1 large red pepper, diced

3 cups squash, cut into 1” cubes

1 medium onion, chopped

3 cups fresh broccoli florets

2 TB olive oil

1 tsp basil

1 tsp oregano

Dash black pepper

Preheat oven to 350° F.

Toss all ingredients together in a large mixing bowl to evenly coat with olive oil.

Lightly spray baking sheet with non-stick spray then spread vegetable mixture on it in a single layer. 

Roast for  30-45 minutes or until vegetables are tender, stirring halfway to promote even cooking.

Apple Crisp

Serves 6

Non-stick cooking spray

6-8 medium apples, peeled, cored, and sliced

1 TB honey

3 cups frozen Hubbard squash, drained

1 TB cinnamon

1 tsp ginger

1 egg

½ cup brown sugar

Preheat oven to 350° F.

Lightly spray the bottom and sides of an 8-inch baking pan.

Place apples in pan and drizzle with honey.

Combine remaining ingredients in a mixing bowl and use a hand mixer to blend. 

Spread mixture over apples and bake at 350 F for 35 minutes. Best served warm.

 Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center.