The Holiday season is here, and everyone is expected to eat too much. We must watch the foods we are eating so that we will not aggravate any type of medical condition. We are sharing some holiday recipes for diabetics that will help those who are diagnosed with diabetes.
Holiday Recipes For Diabetics
Many of us are living with this disease, and the holiday season can cause us to kind of forget that certain foods may not agree with our condition. Being a diabetic myself, I know the struggles of trying to balance the foods and food intake so that we do not drive our blood sugar content to a level that is too high. When it comes to cooking for others and having tasty holiday recipes, you have to watch how you balance the ingredients so that they are diabetes-friendly. We want to make it taste good, too.
Below I’ve listed three holiday recipes that are diabetes-friendly and easy to prepare. They won’t throw your blood sugar levels off and will have your guests asking for seconds.
Holiday Recipes – Healthy – Nutritious And Tastes Good
Work these holiday recipes into your diabetic meal plan, as they do contain carbohydrates.
Green Bean Casserole
This version of the green bean casserole isn’t loaded with highly processed canned ingredients or extra breading like bread crumbs or fried onions.
This green bean casserole is lower in carbs, sodium, and fat than the older versions.
Serves: 6–8 people
Serving size: 3/4 cup
Carbohydrates: approximately 17–19 grams
Ingredients
- 1 tbsp. plus 2 tsp. avocado oil (divided)
- 1/2 small white onion, diced
- 2 tbsp. flour
- 1 cup whole milk
- 1/2 cup shredded cheese
- 1/2 cup plain yogurt
- 1 tsp. sugar
- 1/2 tsp. salt
- 4 cups frozen green beans
- 1 1⁄2 cups herb-seasoned stuffing mix or croutons
- 1 egg white
Directions
- Preheat your oven to 350ºF.
- Coat a small saucepan over medium heat with 1 tablespoon of avocado oil. Let the oil warm for 2–3 minutes. Add the onion and sauté, stirring occasionally, for 5–7 minutes.
- Next, put in the flour and cook for 1 minute, stirring constantly.
- Now add in the milk, cheese, yogurt, sugar, and salt. Stir until fully combined and heat until bubbling, stirring continually (about 3–4 minutes).
- Set the cheese sauce aside. In a greased square baking dish (8 x 8 inches), add the frozen green beans. Pour the cheese sauce over the green beans.
- Combine the stuffing mix (or croutons), 2 tsp. avocado oil, and egg white in a bowl, and stir to combine. Spread the mixture over the top of the casserole dish.
- Bake for 25–30 minutes or until heated through.
Holiday Recipes – Roasted purple sweet potato and beet soufflé
The recipe for this scrumptious dish is a high-fiber version of a classic southern carrot soufflé. If you want to pack in some powerful antioxidants and festive fun without a ton of extra sugar, that is why it is a great diabetes-friendly recipe. It has about half the quantity of sugar as similar recipes and is higher in fiber. Purple sweet potatoes are a great way to mix things up, but this dish can also be made with traditional sweet potatoes.
Serves: 16 people
Serving size: 1/2 cup
Carbohydrates: approximately 30–36 grams
Ingredients
- 3 lbs. purple sweet potatoes, washed but not peeled
- sliced beets, 2 cans (15 oz)
- .maple syrup 2 tbsp
- melted coconut oil, 2 cups
- 6 eggs
- 2 tsp. baking powder
- 1/3 cup coconut flour
- vanilla extract, 2 tsp
- 1/2 cup coconut sugar
Directions
- Use the shredding blade of a food processor to shred the sweet potatoes. Set them to the side.
- Use the shredding blade of a food processor to shred the sweet potatoes. Set them to the side.
- Preheat your oven to 425ºF. Rinse and drain the canned beets thoroughly. (I like to spread mine out on a towel and pat dry as an extra step to make sure I remove as much moisture as possible.)
- Slice or chop the beets into the size you want. (I do a rough chop and even leave a few of the slices whole.)
- Add the shredded potatoes and sliced beets to a 2-gallon Ziploc bag, along with the maple syrup, and shake to combine well.
- Spread the mixture onto a parchment-lined baking sheet and bake for 20 minutes. You might use this time to clean your food processor. I’m a clean-as-you-go kind of person.)
- Meanwhile, combine all of the remaining ingredients in a large mixing bowl and mix using a large whisk. Once the roasted potatoes and beets have cooled some, add them to the bowl and toss through. Reduce the heat of your oven to 350ºF.
- Pour the entire mixture into a greased 9 x 13-inch pan and bake for 45 minutes.
- Serve immediately.
Maple black pepper and bacon Brussels sprouts
I bet you did not know Brussels sprouts could taste this good! Well, just try this delicious dish that will have you eating it so often. It is good for you too! “The sprouts are caramelized and crispy with a nutty flavor for the roasting process.
Ingredients
- 8 oz. thick-cut, uncured bacon
- 1 1/2 pounds Brussels sprouts, peeled and trimmed
- 2 tbsp. avocado oil
- 1 tbsp. minced garlic
- 1/2 tsp. black pepper
- Maple syrup, 2 tbsp
Directions
- Preheat a large cast-iron skillet or Dutch oven on the stove over medium heat. Add the bacon to the pan and cook until crispy.
- While the bacon is cooking, chop the Brussels sprouts in half, lengthwise.
- Remove the bacon from the pan and set aside.
- Add the avocado oil to the pan, along with the Brussels sprouts and minced garlic. Sauté them for 10–15 minutes (stirring occasionally) or until the Brussels sprouts begin to brown.
- Add the black pepper, bacon, and maple syrup to the pan, and toss to combine.
- Serve immediately. Enjoy!
I have supplied you with some good holiday recipes. These recipes are going to help you maintain your diabetic blood sugar level. Here are a few tips that you might also take into consideration.
Serves: 6 people
Serving size: 2/3 cup
Carbohydrates: approximately 15 grams
Holiday Recipes Include Diabetes tips for the holiday season
These three tips are from the Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo 2018:
When you feel the need to snack, use fresh or frozen fruits. Blueberries, raspberries, and nuts, like walnuts, are just right for this. These help nourish your body and keep your blood sugar stable before and after meals.
• Eat your veggies!
• Choose lower-glycemic-starch/carb dishes, such as bean-based pasta or cauliflower mash. If the above veggies are not available, put together some healthy fats—like avocado—with starches and bread to help promote stable blood sugars after a meal. For maintaining weight here’s a suggestion.
I am a diabetic, and I look for recipes that will help fellow diabetics. It is very hard to maintain your ideal blood sugar level when faced with so many awesome desserts. Check back here often, for I will be adding more holiday recipes.
Reference: -Healthline Partner Solutions
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