This week, in honor of World Diabetes Day next week on November 14th, we’ll be discussing some ideas for diabetic-friendly side dishes you can add to your Thanksgiving meal. The NIDDK states that people with diabetes should limit their intake of “fried foods and other foods high in saturated fat and trans fat; foods high in sodium; sweets, such as baked goods, candy, and ice cream; and beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks.” With that in mind, we’ll be sharing some diabetic-friendly side dishes you try out!
To start off, take a look at last week’s blog that talks about making a sauce or stew from roasted vegetables that are then pureed. This can be paired with noodles made from vegetables or poured on top of cauliflower crust and topped with low fat shredded cheese, sweet peppers (and/or other vegetables), and/or lean meats to make a pizza. Cauliflower crust can be a great substitute for regular crust as intake of high carb foods should also be limited for people with diabetes. These ideas can also be helpful for those minding their weight as it focuses on low-caloric yet filling foods.
Roasted Vegetables: An easily customizable side dish to consider is roasted vegetables which usually consists of chopping vegetables into bite-sized pieces, tossing them with a drizzle of oil, and placing them in an oven. Roasting can be a nice way to help draw out flavor. While you don’t have to season them, as some vegetables are naturally sweet (like carrots) or savory, adding some black pepper and a pinch of salt should pose no problem. For an additional crunch, toss them with nuts (peanuts, almonds, cashews, etc) or seeds (chia, flax, pumpkin) afterwards when you’re ready to serve. Try out this Earth-Day Friendly Roasted Vegetables Healthy Recipe from a past blog featuring broccoli, Brussel sprouts, and onion. If you feel like it, you can even add carrots and tomatoes for more flavor, color, and texture! When seasoning to taste, you want to make sure you don’t overpower the natural flavor of the vegetables. If you’re feeling fancy, drizzle on some lemon juice or make a vinaigrette.
Egg Bites: As protein rich foods play an important role in regulating blood sugar, eggs can be a nice addition to your Thanksgiving meal. This is another customizable dish as the ingredients you use can range from lean meats to vegetables and even cheese. Try thinking of this meal as mini frittatas. All you really need is a bowl to mix the eggs in and a cupcake pan. First, add your fillings to the pan. A diabetic friendly mix can consist of diced peppers, chopped greens (dark leafy vegetables like spinach or kale), tomatoes, or even reduced fat shredded cheese (make sure you pay close attention to the nutrition facts so you stick to the serving sizes). If you choose to add meat, ensure that it’s a lean meat like turkey or white-meat chicken without the skin. If you want, you can even try adding healthy fats like avocado. With how a cupcake pan has individual sections, you are able to mix and match the ingredients however you’d like. After you’ve added your fillings, pour in the mixed (and lightly-seasoned) egg and place the pan into the oven to bake. Preheat oven at 350 degrees F and bake for 20 minutes. If it’s not fully cooked, continue baking at 2 minute increments. Then, serve and enjoy!
Fruit Bar: For those who may want a dessert and would like to opt out of pie, you can try making your own fruit-based snack bar. This involves combining dried fruits and nuts in a food processor until they are finely chopped. Feel free to choose any dried fruit (preferably ones without added sugar) and any nuts you’d like. You may want to try adding oats as well. Alternatives to all-purpose flour include, but aren’t limited to, oat flour and almond flour. For helping the mixture stay “glued” together before you begin pressing it down into the baking pan, you can use a variety of things: nut butter, chia seeds that have been soaked in water, flaxseeds that have been soaked in water, etc. After everything has been mixed and formed a doughy consistency, press it down into a baking pan and allow it to bake in the oven until it turns a golden brown color. Afterwards, take it out and let it cool down before you cut it, serve, and enjoy! Another idea includes taking that dry mix of blended dried fruit and nuts and eating it on top of nonfat or low-fat yogurt. This is baked at 300 degrees F for 45 minutes, or until golden brown.
Overall, there are many ways you can get creative this Thanksgiving while keeping things tasty, healthy, interesting, diabetic-friendly. By all means, this is not an exhaustive list of things you can do. Be sure to explore the many options that are available out there. And have fun prepping your Thanksgiving menu!
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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