By: Donna Quirk, MBA, RD, LD
LMC Clinical Nutrition Manager
Today (November 14th) is World Diabetes Day, a day dedicated to diabetes education and prevention. The International Diabetes Federation works all year long to increase awareness about the ever growing health threat that diabetes poses worldwide.
It also strikes me that World Diabetes Day occurs every year right as many of us start celebrating the holidays.
Thanksgiving, Christmas, and New Year’s Day are filled with fun and family … and food. Keeping blood sugars in check while enjoying the food and festivities can be a struggle. But as always, with a strategy and some planning you can do it! Here are some ideas:
- Roast winter vegetables to have as a side dish. Cube potatoes or sweet potatoes, turnips, acorn squash, red onion then add baby carrots and brussels sprouts. Toss with a combination of olive oil, apple butter, garlic powder, and pepper.
- Spread in a baking dish and roast until golden brown.
- Sprinkle pomegranates on turkey instead of cranberry sauce. Use pomegranates in any salad as well.
- Keep fresh fruit on the dessert table with yogurt for a dipping sauce.
- To save calories and carbohydrates, make fruit crisps instead of pies.
- Keep beverages calorie free or very low in calories.
- Exercise regularly through the holiday season!
Green Bean Casserole is Thanksgiving favorite. Here is an alternate recipe from this month’s Today’s Diet & Nutrition© magazine that saves the calories and fat from the cream soup and fried onions.
Green Beans With Crispy Topping
For the crispy topping
- 1⁄2 tablespoon unsalted butter
- 2 teaspoons chicken broth
- 1⁄8 teaspoon garlic powder
- 1⁄8 teaspoon onion powder
- Pinch red pepper flakes, optional
- 1⁄2 cup rice crisp cereal
For the beans
- 1 (12-ounce) bag green beans
- 3 tablespoons chicken broth, divided
- 1 teaspoon olive oil
- Salt, to taste
- 1 tablespoon unsalted butter
- 1⁄2 teaspoon dried thyme
In a small saucepan over medium heat, make crispy topping by melting the butter then adding the broth, garlic and onion powders, red pepper flakes (if using), and cereal, stirring to coat the cereal. Cook, stirring frequently, until cereal begins to brown and pan is dry, about 2 to 3 minutes. Set aside and let cool.
Wash and prep the beans, if necessary. In a saucepan over medium-high heat, heat 1 tablespoon of broth and the olive oil. Add beans and season with salt to taste. Stir occasionally.
When pan becomes dry, about 3 minutes, add the remaining 2 tablespoons of broth. Cook until beans are crisp-tender, about 3 to 5 minutes longer.
Meanwhile, melt the butter with the thyme in the microwave, about 30 seconds. Set aside.
When beans are done, remove pan from heat and toss beans with butter sauce. Place beans in a serving dish and garnish with the crispy topping.
Nutrient Analysis: Calories: 95; Total Fat: 6 g; Saturated Fat: 3 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 2 g; Cholesterol: 11 mg; Sodium: 94 mg; Carbohydrates: 10 g; Fiber: 3 g; Protein: 2 g
Recipe by Jessica Girdwain © 2012 Today’s Diet & Nutrition