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Tag: holidays & entertaining

  • Tasty Tips for Traveling

    Tasty Tips for Traveling

    Your bags are packed and you’re heading out for a well-deserved vacation. But what about meals and snacks? Whether you’re traveling by car, air or rail, when you’re managing your diabetes, a little planning can make your time on the go a lot less stressful and a lot more fun!

    With all of the details to keep track of when planning a trip, meals can end up being a last-minute challenge with limited healthy choices. As a result, it’s easy to get out of your routine, including those habits that help you manage your diabetes day to day. But with a few tips in mind, you can keep up with that healthy routine as if you were right at home.

    On the Road or By Plane

    As you travel to your vacation destination, your normal routine gets interrupted, and you may be bombarded with a number of snack stands and fast food restaurants tempting you with unhealthy options. Here are a few solutions to common problems you may encounter:

    Problem: A long ride ahead of you that interrupts your regular schedule.
    Solution: Think about exactly how long your trip will be. Will it conflict with the time you usually eat lunch? Dinner? Mid-day snacks? If so, plan on packing the right amount of food and snacks for those times. This way your meals are just about ready to go and your schedule stays on course.

    Problem: Overeating! You become so focused on the road, you don’t realize that you’ve already reached the bottom of your snack bag. Even if you have packed healthy options like unsalted mixed nuts, or fresh fruits, overeating some of these healthy foods can lead to higher blood sugar.
    Solution: Bring your single-serving containers. Portion snacks into single serving sizes and divide up your food based on the number of meals and snacks you will need while you’re traveling. Think of it as packing a lunch bag, rather than one large bag of snacks.

    Problem: When traveling by air, you might find yourself with a layover or two, and the airport’s many food temptations can be a challenge.
    Solution: Think about packing some foods that don’t need refrigeration. These can be your own bag of trail mix with unsalted nuts, cheese and crackers, or some uncut fresh fruit like an apple or pear. Even carrots and celery hold up pretty well. If you have to buy something at the airport, find healthier options by reading nutrition labels and watching your portion sizes.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience

    Problem: The Transportation Security Administration (TSA) doesn’t allow some food or drinks past the security check points.
    Solution: Many people are confused about this rule. Actually, while TSA does not allow liquids to pass security, they do allow many different types of food as long as they are packed into appropriate containers. So once again, bring those single-serving containers. You can also bring an empty water bottle and fill it at a drinking fountain once you are through security. This will save you money on bottled water and reduce the temptation to buy a sugary drink.

    You’ve Reached Your Destination

    Now that you’ve reached your vacation spot, it’s time once again to think of how to stay on track with meal timing and healthy choices. Sampling local foods while traveling is a big part of the experience for most people. In planning your meals, think about which local dishes are a priority. What dishes are a “must-have” versus dishes that are simply “nice to have”? Make a list and prioritize your dishes, then stick to it.

    Like America, other countries are now increasing portion sizes at their restaurants while lowering prices, making it easy to overeat. When you can, try sharing meals with family or friends you’re traveling with. If you’re going solo, think about packing half of your dish for an extra meal the next day, or opt for something smaller like an appetizer, side, or salad.

    You can also buy fresh produce and other healthy snacks when you arrive. Live like a local! Check out a nearby grocery store or market and pick out some snacks to keep in your hotel or on hand as you explore. Find out what produce is in season in the area, and maybe even try something new.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience. With a little planning, you can stay healthy, have fun, and return home with healthy habits intact. 

    Low Sodium
    Low Carb
    Asian
    Caribbean
    French
    Indian
    Italian
    Latin American
    Mediterranean
    Mexican/Southwestern
    Beverages
    Breakfast and Brunch
    Budget Friendly
    Foodie
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sandwiches
    Snacks

  • Ask the Experts: What is the ADA Diet?

    Ask the Experts: What is the ADA Diet?

    Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type “diabetic diet” into a search engine and you’re going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?

    Quick answer: There isn’t one. At least not one exact diet that will meet the nutrition needs of everyone living with diabetes. Which, in some ways, is unfortunate. Just think how simple it would be to plan meals if there were a one-size-fits-all plan that worked for everyone living with diabetes, prediabetes, or at risk for diabetes. Boring, yes, but simple!
    As we all know, it’s much harder than that. We don’t often make food choices based on nutrition science alone —we often also make food choices for social, cultural, or emotional reasons. And because each of us is different, we each need to find an eating plan best matches both our nutrition and lifestyle needs.

    For people living with diabetes and trying to learn more about healthy food choices, it can be tough to tell fact from fiction and make decisions in a sea of choices. Information in the news can often be confusing, with conflicting data and advice often given at the same time.

    Part of our job at the American Diabetes Association is to help sort out the science and provide guidance that is safe and works well for people at risk for and living with diabetes. And current research shows there are a many eating patterns that can work to maintain a healthy life with diabetes, not just one. In the long run, an eating plan that you can follow and sustain and that meets your own diabetes goals will be the best one for you. 

    What Is a Meal Plan?

    meal plan.jpg

    A meal plan takes into account your likes, dislikes, and lifestyle. It is a guide that is aimed at helping you meet your personal weight and blood glucose goals and guides you on what, when, and how much to eat. While many people may think a meal plan is the same as a diet, we like to consider a meal plan as something you follow over time rather than a diet, which is often related to a quick fix for a short period of time.

    We often make food choices for social, cultural, or emotional reasons

    What Is an Eating Pattern?

    An eating pattern is a term used to describe the foods or groups of foods that a person chooses to eat on a daily basis over time. There a number of eating patterns that are helpful for people living with diabetes or at risk for diabetes. Following are a few of the more popular choices that the science shows can work. You’ll notice that all of these have three things in common:

    • Plenty of non-starchy vegetables such as broccoli, green beans, kale, and salad greens
    • Lean protein foods including meat, chicken, fish, shellfish, eggs, cheese, nuts, seeds, and plant-based protein foods like soy and beans are included in differing proportions
    • A focus on healthy fats—including vegetable oils like olive, canola, and sunflower—and limitations on solid fats like butter, lard, and margarines

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes! The best eating plan for you is the one that you can sustain while still meeting your diabetes goals.

    Popular Eating Patterns

    Mediterranean

    Mediterranean-style eating uses olive oil as the main source of fat. Fish, chicken, and small amounts of dairy products, such as cheese and yogurt, are included. Red meat is less common, though wine can usually be consumed in small amounts (one to two glasses of wine per day) with meals.

    There is a lot of research on the Mediterranean style of eating and most of it shows it may help you improve blood sugar, lose weight, and reduce risk of heart disease, stroke, and some cancers. This is a well-studied eating pattern than can work for many people with diabetes.

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes!

    Vegetarian or Vegan

    Vegetarian eating plans generally include nuts, seeds, beans, and meat substitutes with little or no animal 

    RecId_894_Vegetable Provencal Tart_DiabetesComfortFood_022518.jpg

    products, though there are many eating patterns you could label “vegetarian.” These patterns are different in terms of protein sources, from vegan eating plans that include no animal products of any kind to new patterns, such as flexitarian eating plans that include mostly plant-based foods but allow for eating meat at times.

    Low Carbohydrate

    A low-carbohydrate (low-carb) eating plan includes protein foods like meat, chicken, fish, shellfish, eggs, cheese, nuts and seeds, and fats (oils, butter, olives, and avocado). Most low-carb plans, such as Atkins, Keto, and Paleo, avoid highly processed carbohydrate foods and grains.

    DASH

    DASH is an acronym for “Dietary Approaches to Stop Hypertension” and began as a research study to help lower blood pressure in people with hypertension (high blood pressure). This eating plan limits foods high in sodium (salt), saturated fat, red meat, sweets, added sugars, and sugary drinks. 

    Looking for a quick place to start?

    Try the Diabetes Plate Method. Most of the eating patterns above focus on what to eat. The Diabetes Plate Method helps figure out how much to eat, which can often be just as important. It takes the burden out of measuring and counting while meeting the goals of many of the eating patterns described above.  This method uses a 9-inch plate, often a smaller plate than most people use. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, 1/4 of your plate with protein foods, and the last 1/4 of your plate with carbohydrate foods.

    Key Takeaways

    Try to block out the fad-diet advice and choose a plan you are likely to follow long-term that fits both your diabetes goals and your personal needs. Think about your likes and dislikes and how a change to your eating will affect your day-to-day life with family and friends. Then see how you can match this with your personal weight-loss goals. Budget also plays a part in choosing the right healthy eating plan that will meet your needs.

    Many eating patterns can help you maintain a healthy life with diabetes.

    • Work with a registered dietitian or certified diabetes educator on a meal plan that is right for you.

    How to find a registered dietitian:

    • Ask your doctor for a referral.
    • Find a registered dietitian: www.eatright.org/find-an-expert 
    • Find an ADA recognized diabetes self-management education program in your area: www.diabetes.org/findaprogram
    Low Carb
    Veggie Rich
    Kid Friendly
    Mediterranean
    Breakfast and Brunch
    Dessert
    Dinner
    Holidays & Entertaining
    Lunch
    Vegan
    Vegetarian

  • 9 Gift Ideas for Foodies

    9 Gift Ideas for Foodies

    There are a lot of healthy habits you can develop when cooking and eating that help manage diabetes. These include portion control, cooking with healthy fats, and having tools and equipment that make you want to cook healthy, delicious food.

    If you are planning on giving gifts to support someone following a healthy eating plan, here are some ideas of useful kitchen tools and gadgets from the American Diabetes Association (ADA) and elsewhere to help them on their health journey. 

    Diabetes-Friendly Gift Ideas Under $20 

    • The ADA’s Portion Control Plate with Lid: This nine-inch plate, with a vented lid for microwaving, helps you know how much of what type of food—non-starchy vegetables, lean protein, and quality carbs—should be eaten at each meal. 
    • The Diabetes Placement: A simple visual guide using the Diabetes Plate to plan meals without needing to weigh, measure, or calculate anything. 
    • Oil mister: Fill a mister of your choice with your preferred oil and spray on foods or pans instead of pouring from a bottle. This means less oil is used and less calories and fat per meal. Try getting more than one mister to fill with different oils like olive, avocado, canola, or others. 
    • Reusable storage wraps and bags: Since we’re thinking about our meal plan, how about thinking about the environment at the same time? Available at many different stores and brands, try planet-friendly food storage for leftovers. 

    Diabetes-Friendly Gift Ideas Under $50 

    • Digital kitchen scale: This may be one of the most important items for a healthy kitchen. Look for one with an LCD display and a variety of measurement options and unit conversions. 
    • Steamer pot: Steaming food is a healthy cooking method alternative that doesn’t require oil. A variety of foods can be steamed, like vegetables, chicken, and shellfish. 

    Splurge-Worthy Diabetes-Friendly Gift Ideas 

    • Dutch oven: This heavy-duty kitchen item can be used for many different styles of recipes. You can make braised meats like Cider Braised Chicken, soups, or use for a recipe that requires going from cooking on the stovetop to an oven. 
    • Quality nonstick pans: One strategy for healthier cooking means using less fat to sauté or cook foods like veggies and fish. A great nonstick pan means you can use less oil and, if you’re willing to splurge a little, it can also go from stovetop to oven or broiler. 
    • Air fryer: For the person who loves fried foods but is trying to cut back, an air fryer can give foods a crispy exterior with little or no oil.  

    If you need more ideas, be sure to check out the ADA’s Shop Diabetes! No matter your budget, the person who receives the gift will certainly be touched by your support of their diabetes management journey. Happy holidays! 

    Holidays & Entertaining

  • 6 Tips for a Happy, Healthy Holiday with Diabetes

    6 Tips for a Happy, Healthy Holiday with Diabetes

    The holidays are a wonderful time of year where you get to spend time catching up with family and friends. It’s also a time where there is a lot of focus on food, which can be hard if you have diabetes. With some planning and prep, you can still enjoy holiday traditions and food favorites while still managing your blood glucose (blood sugar). Read on for tips to help you prep for a happy, healthy holiday season.

    1. Timing of Meals 

    Throughout the holidays, you may find yourself eating at family dinners or parties outside your usual mealtimes. For example, holiday dinners are sometimes served at 3:00 or 4:00 p.m. Plan for how you will handle making changes if the meal does not align with your regular schedule. If you take insulin or another medication that lowers blood glucose, you should try to check your blood glucose levels more often. A change in the timing of the meal may affect your blood glucose. For example, you may need to bring a snack to prevent low blood glucose (hypoglycemia) if the meal is served late.  Speak to your health care provider before the holidays about how to handle changes to your typical eating times throughout the holiday season. 

    2. Be Selective 

    Many foods served during the holidays tend to be high in carbohydrates, like mashed potatoes, sweet potatoes, stuffing, dinner rolls, cranberry sauce, pumpkin pie, and other desserts or treats. Remember, you don’t have to sample everything that is offered. Focus on dishes that are more special to you or that you only have this time of year. For example, mashed potatoes or a dinner roll might be things you’ll eat any time of year, so skipping those can make room for your aunt’s famous sweet potato casserole or a slice of pumpkin pie.  

    Use the Diabetes Plate as your visual guide to help create a healthy plate. Start with a nine-inch plate and fill half with non-starchy vegetables, your favorite protein for one-quarter of the plate, and your favorite carbohydrate for the last quarter of the plate. 

    3. Don’t Forget Your Vegetables 

    Remember, half your plate should be filled with non-starchy vegetables. But during the holidays, your vegetable choices may be limited. Vegetable dishes can add both colors and nutrients to the table. . Offering to bring a dish gives you choices that may be easier to fit into your eating plan. If you bring a vegetable dish, opt for non-starchy vegetables (like cauliflower, broccoli, green beans, or leafy greens) which are lower in carbohydrates and calories. This will help fill you up and make it easier to reduce portions of other foods being served that are high in calories, carbohydrates, and fat.  You can find great choices on  Diabetes Food Hub like a green salad or steamed green beans with cranberries and hazelnuts. 

    4. Plan Your Snacks, if Needed 

    During the holidays, you may head to a party where you have to wait a little while before the food is served. Check with the host to see when food will be served and if there will be any healthy appetizers to munch on. If the appetizers will be deep fried and high in calories, consider packing a small snack for yourself (like a few pieces of low-fat cheese) or offer to bring a healthy appetizer to share, like a platter of raw vegetables with this lower carb and calorie Spinach Yogurt Dip. 

    5. Be Physically Active 

    With food being such a big part of the holidays, many people forget to move their bodies! Try to keep up with your regular physical activity. If you’re with family and friends around the holiday season, start a new tradition that involves physical activity, like after-dinner walks, active holiday events like touch football, or even turning on music to have a fun dance party. 

    6. Check Your Blood Glucose 

    It is recommended to check your blood glucose more often when you are changing your routine, which includes changes to the timing of your meals, types of food you eat, amount of activity you get, and possibly level of stress you have.  

    The holiday may be a time that can easily affect how you manage your diabetes. Taking these steps will help you reach your blood glucose and other health targets. 

    Wishing you and your family a happy, healthy holiday season! 

    Holidays & Entertaining

  • DIY Spice Blends

    DIY Spice Blends

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch.

    Why Make Your Own Spice Blend?

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch. 

    When following a heart-healthy meal plan often one of the hardest things to tackle is lowering the amount of sodium in your diet—eating less salt. This is a challenge since salt can add a lot of flavor to your dishes, but there are many other ways to create flavorful dishes with little or no salt. One way to do this is to create your very own spice blends. 

    To start, look in your pantry or spice cabinet and see what you have. Some chefs recommend keeping the following spices as staples in your kitchen: 

    • Garlic powder
    • Onion powder 
    • Basil 
    • Oregano 
    • Rosemary
    • Thyme 
    • Bay leaves 
    • Dill weed 
    • Paprika 
    • Cayenne 
    • Allspice 
    • Thyme 
    • Chili powder 
    • Curry 
    • Cumin 
    • Crushed red pepper
    • Cinnamon 

    Many of these spices can be used on their own to add flavor, but when used in combination, you create whole new flavors. 

    Make Your Own Spice Blend Combinations

    The amount of spice used in each blend varies, but the advantage of making your own blend is that you can make it just how you like it. Play around with the amounts, you can even add, remove, or substitute the spices. Once you have found a good blend that works for you and your taste, you can make a larger amount to store in an airtight container and use it for other recipes later. 

    Italian Blend 

    • Basil 
    • Oregano 
    • Thyme 
    • Rosemary 

    Dry Rub* 

    • Onion powder 
    • Garlic powder 
    • Black pepper 
    • Paprika 
    • Chili powder 

    *For more of a kick add in some cayenne 

    Jamaican Jerk 

    • Onion powder 
    • Garlic powder 
    • Ginger 
    • Paprika 
    • Cayenne 
    • Chili powder 
    • Cinnamon 
    • Allspice 
    • Thyme 
    • Parsley 

    Moroccan 

    • Ginger 
    • Cumin 
    • Black pepper 
    • Coriander 
    • Cayenne 
    • Allspice 

    Tex-Mex 

    • Cumin 
    • Garlic 
    • Chili powder 
    • Black pepper 
    • Crushed red pepper to taste 

    Curry Blend 

    • Turmeric 
    • Cardamom 
    • Coriander 
    • Cumin 
    • Cayenne or chili powder 
    • Dry mustard 
    • Ginger 

     

    Low Sodium
    Asian
    Caribbean
    Grilling
    Indian
    Italian
    Latin American
    Mediterranean
    Mexican/Southwestern
    Breakfast and Brunch
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Sauces
    Sides

  • How to Make Avocado Alfredo with Zucchini Noodles

    How to Make Avocado Alfredo with Zucchini Noodles

    In this live cooking class, Chef Jenny guided participants through the process of creating a nutritious Parmesan-Crusted Chicken and Avocado Alfredo with Zucchini Noodles. These meals were designed to be low in carbs and high in flavor.

    Avocado Alfredo Cooking Class Recap

    Chef Jenny provided helpful tips for maintaining freshness of ingredients, properly handling food items, and safely cooking meals. She highlighted the importance of not overcooking zucchini noodles to avoid a mushy texture. “These noodles are zoodles…they’re going to cook really fast and overcooked zucchini gets very soggy,” Chef Jenny cautioned.

    As the chicken cooked, Chef Jenny demonstrated how to make avocado alfredo using fresh avocados. She explained how avocados can be used as a substitute for dairy in recipes due to their natural buttery flavor and creamy texture. “Avocados are such a good substitute…it kind of has a natural buttery flavor to it,” she stated.

    During the class, American Diabetes Association® (ADA) nutrition experts explained the health benefits of avocados. “Avocados have fat, but they are a good type of fat called monounsaturated fat. Monounsaturated fats are beneficial fat. We consider them to be heart-healthy fats because they help to lower our LDL cholesterol,” they said.

    Chef Jenny also explained how to ripen avocados and store them to maintain their freshness, suggesting that ripe avocados can be put in the freezer for preservation. “If you feel your avocado getting really ripe and you’re not ready to use it, pop it in the freezer. You can pop them whole and then you just take them out and set them on the counter before you’re ready to use them,” she advised.

    Throughout the cooking demonstration, Chef Jenny encouraged participants to experiment with various flavors and cooking techniques to create healthier meals. She suggested adding fresh herbs, spices, or lemon zest for extra flavor without adding extra fats or calories.

    Cooking Tips Learned from the Class

    • Lean proteins like chicken breast and white fish are low in fat and have fewer calories, making them a healthy choice.
    • Whole wheat panko breadcrumbs are preferred for their crispiness and lower oil absorption.
    • Avocados are a good source of monounsaturated fats, which are beneficial for heart health and makes them a good dairy substitute.
    • Zucchini noodles (zoodles) are a great low-carb substitute for regular pasta.
    • The use of fresh herbs can enhance the flavor of dishes without adding extra calories or fats.
    • Garlic and Parmesan cheese add a punchy flavor to the avocado alfredo sauce.

    Try the Recipes

    Parmesan-Crusted Chicken
    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly!

    Avocado Alfredo with Zucchini Noodles
    Traditional alfredo sauce is a decadent dish made with lots of cream and butter. This lighter version gets its creaminess from avocado, which is full of heart-healthy monounsaturated fatty acids (instead of saturated fat found in cream and butter). 

    Don’t Miss Upcoming Cooking Livestreams

    Learning how to cook can be daunting, especially if you are a person with diabetes wanting to make better food choices. Whether you are new to the kitchen or a seasoned chef, you may not even know where to begin. That’s why every month, the ADA offers free live virtual cooking classes powered by Homemade with ADA nutrition experts in attendance to answer all your questions. View our next cooking class or sign up for the Diabetes Food Hub e-newsletter to be notified of the next class.
     

    Italian
    Kid Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Gluten-Free

  • 7 Holiday Cooking Tips for People with Diabetes

    7 Holiday Cooking Tips for People with Diabetes

    ‘Tis the season to be surrounded by holiday indulgences. Luckily, you can make your own wise upgrades to festive favorites right from your kitchen, creating better-for-you bites with no excess saturated fat or added sugars in sight. Try one, two, or all these simple culinary tips this holiday season that still offer the memorable aromas, tastes, and traditions at the table for all.

    1. Get “Board” with Cheese & Crackers 

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    Build a wow-worthy appetizer grazing board filled with colorful produce (like two types of grapes, peppers, and cauliflower). Prioritize filling the board with non-starchy vegetables. For the most “wow” factor, try keeping items bite-sized and arrange the largest items on the board first. Include hummus in festive small bowls, whole grain crackers, and plant-based treenut cheese, plus fresh rosemary sprigs for festive flair.

    Need some more inspiration? Try this easy Holiday Veggie Platter with Hummus quick recipe or add some additional colorful flair with Red Lentil Hummus.

    2. Go for a Multi-Tasking Gravy
    Gravy is comforting favorite, but is often made with greasy pan drippings, all-purpose flour, and butter. That’s fine for those who only eat a drizzle of gravy, but for gravy dousers, consider a more nourishing pick that brings eye-appeal and flavor intrigue to the plate: soup! Just heat up a carton variety, like creamy butternut squash or cashew carrot ginger soup. Plus, it doubles as an appetizer, too. If your heart is set on serving gravy, try this diabetes-friendly Creamy Gravy recipe.

    3. DIY the Cranberry Sauce
    Canned cranberry sauce can have 23 grams of added refined sugar per ¼-cup serving! So, make your own. (It’s actually very simple.)

    Or, alter a recipe you already know and love. If the recipe calls for 12 ounces of cranberries, one cup of sugar, and one cup of water, instead use one cup of orange juice plus three to four tablespoons of date or maple syrup—or one cup of orange juice plus ¼ cup water and zero-calorie sweetener (like monk fruit or stevia) to taste.

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    4. Bottle Up a Butter Swap 
    As a prettier, healthier, and more flavorful alternative to butter for bread rolls, biscuits, and beyond, create an herbed oil. This simple but flavor-packed oil will become a staple at every holiday meal.
     
    5. Pair Non-Starchy and Starchy Vegetables 
    Potatoes are one of the most popular starchy holiday veggies. Pairing them with non-starchy vegetables that aren’t as carb-rich is a healthier way to enjoy them. Here’s a quick guide:

    • Mashed potatoes: Mash together equal parts cooked potatoes and roasted cauliflower. Try our Easy Half-Mashed Potatoes with Cauliflower recipe.
    • Scalloped potatoes: Bake with one pound of chopped fresh broccoli florets in place of one pound of the potatoes.
    • Roasted potatoes: Roast with large cubes of green and red bell peppers in place of half of the cubed potatoes.
    • Twice-baked: Thaw and squeeze-dry frozen spinach or kale, then stir desired amount into the mashed potato filling that’s spooned into potato shells. You could also try something different like Twice Baked Butternut Squash.
    • Potato salad: To a classic recipe, stir in a handful of finely diced fennel bulb, a few handfuls of fresh baby arugula, and some chopped fennel fronds.
    • Latkes: Try making zucchini latkes (pancakes) or try these Broccoli Onion Latkes.

    6. Make Personal-Sized Casseroles and Stuffing 
    Rather than making significant tweaks to select holiday dishes that you indulge in once a year, stick to the classic recipe but portion them to fit your meal plan! Prepare your green bean or sweet potato casseroles as normal, then portion and bake them in individual six-ounce ramekins. They’ll be ready sooner, curb over-sized helpings, and make everyone feel special.

    7.  Eat Desserts & Sweet Sips Mindfully

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    Try these tips to make holiday-classic sweet eats and drinks more diabetes-friendly:

    • Use whole wheat pastry flour instead of all-purpose flour, like this Whole Wheat Fresh Gingerbread.
    • Use unsweetened plant-based milk instead of whole milk in hot cocoa, like this Almond Joy Hot Chocolate.
    • Choose a smart portion size, like a sliver of pumpkin pie or an espresso cup of eggnog.
    • Most importantly, slowly savor every holiday-inspired bite and sip.

     Cheers! From the Diabetes Food Hub team and all of us at the American Diabetes Association®, we wish you happy and healthy holidays!

    Holidays & Entertaining

  • Make a Spiced Dutch Baby with Pumpkin Butter

    Make a Spiced Dutch Baby with Pumpkin Butter

    Enjoy all the flavors of fall with this diabetes-friendly spiced dutch baby with pumpkin butter! This cooking class is brought to you by SweetLeaf and powered by Homemade.

    The spiced dutch baby with pumpkin butter cooking class is powered by Homemade and brought to you by SweetLeaf.


    Be on the lookout for more free cooking classes at diabetes.org/cookingclass

    Breakfast and Brunch
    Foodie
    Holidays & Entertaining

  • 5 Diabetes-Friendly Recipes for St. Patrick’s Day

    5 Diabetes-Friendly Recipes for St. Patrick’s Day

    You’ll want to put on a green apron to make these fun, diabetes-friendly recipes for St. Patrick’s Day! Whether you are Irish, or simply Irish at heart, these dishes are lower in calories, fat, and carbs than the traditional recipes. (They’re just as tasty, though!)

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    Whole Wheat Irish Soda Bread
    Calories: 70 | Carbs: 15
    Irish soda bread comes together quickly and this whole wheat version makes it healthier and heartier. It goes great with your favorite sugar-free jam for breakfast or as a side with your St. Patrick’s Day dinner!
     
     

    bangers mash diabetic.png

    Bangers and Mash
    Calories: 280 | Carbs: 25
    Bangers and mash is a traditional Irish pub food that is usually very high in fat and carbs. This healthier version uses homemade turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.
     
     

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    Roasted Cabbage Steaks
    Calories: 90 | Carbs: 9
    Cabbage is a popular vegetable to use for St. Patrick’s Day. In this recipe, a whole head of cabbage is sliced into thick “steaks” and roasted. Serve them as a vegetarian entrée or as a filling, veggie-filled side.
     
     

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    Classic Beef Stew
    Calories: 250 | Carbs: 24
    There are so many new renditions of beef stew, but if you can make this classic version really well, that’s all you’ll need. Plus, this traditional beef stew goes great with a slice of whole wheat Irish soda bread.
     
     

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    Vegetarian Shepherd’s Pie
    Calories: 285 | Carbs: 45
    Shepherd’s pie can be found on most St. Patrick’s Day menus. In this vegetarian-friendly version, lentils and lots of veggies make it a hearty and filling meal that still has lots of protein to help keep you full and satisfied!
     
    Green beer is also a popular St. Patrick’s Day item, but is it OK for people with diabetes to have a pint? Moderate alcohol consumption is safe for most people with diabetes. Opt for a light beer as they are lower in calories, carbs, and alcohol.

    From the American Diabetes Association®, we wish you a happy St. Patrick’s Day! Be sure to sign up for the Diabetes Food Hub e-newsletter for healthy recipes delivered to your inbox every month.

    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Sides
    Soup
    Vegetarian