Diabetes-Friendly Dishes: Fitting In Holiday Favorites

by Tracey Shaffer, RDN, LD
 

     Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? As a registered dietitian, I have solutions.
     Simple ingredient substitutions and simple cooking techniques are all you need to save calories and carbohydrates throughout the season. These little changes add up to success managing your diabetes while you enjoy the best of food, family and friends at the holidays.
     Try these tips and side dish recipe to keep your favorites on the table as you enjoy the holiday season with diabetes.
Your Hy-Vee dietitian’s tips & tricks –
Use measuring cups as serving utensils. Think of them as a tool that gives you control and information about how much is on your plate.
     Assess the buffet before you start filling your plate. Then select only those foods you truly enjoy and keep MyPlate in mind as a guide for balance and variety. This saves calories and carbohydrates from foods that don’t give you enjoyment, and saves room for those that do.
     Simply choose a smaller plate. You’ll automatically reduce your portion sizes and trick your brain into thinking you’re eating abundantly when you see a beautiful, full – yet smaller – plate of your favorites.
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice. ​

Creamy Garlic Mashed Cauliflower
Rich and creamy, mashed cauliflower in place of mashed potatoes saves you 16 grams of carbohydrate, the same amount as a standard slice of bread, and 65 calories, per generous ¾-cup serving.
Serves: 4 (3/4 cup = 1 serving)
 
All you need:
8 cups cauliflower florets (approximately 1 large head of cauliflower)
4 cloves garlic, peeled and crushed
1/3 cup non-fat buttermilk
4 tsp extra-virgin olive oil, divided
1 tsp butter
½ tsp salt
Freshly ground black pepper, to taste
Snipped fresh chives, for garnish
 
All you do:
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12-15 minutes. (Alternately, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on HIGH power for 3-5 minutes or until soft.)
Place the cooked cauliflower and garlic in food processor. Add buttermilk, 2 tsp olive oil, butter, salt and pepper. Process until smooth and creamy.
Transfer to serving bowl. Drizzle remaining olive oil over top and garnish with chives. Serve hot.
 
Source: www.eatingwell.com
Nutrition Facts per serving: 107 calories; 7 gm fat (1 gm saturated, 4 gm monounsaturated), 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150% daily value vitamin C.