(WZZM) - Ah Thanksgiving, the time of year for family and food, lots and lots of food.
While we might like to splurge a little from our diets this time of year, that might not be an option for people with diabetes.
In this Get Fit, Allison Reed from Spartan Stores joins us to show some ways to make that big Thanksgiving meal a little more diabetes friendly.
Click on the video link to watch the segment. The recipes are below.
Low-Carb Cranberry Sauce
Yields 9 servings (1/4 cup each) Calorie Savings Per Serving - 80
- 1 (12 ounce) bag fresh cranberries
- 1/4 teaspoon Spartan salt
- 1 cup Spartan Brand sugar substitute equal to 1 cup of regular sugar
- 1/2 teaspoon Spartan cinnamon (optional)
- 1 tablespoon orange zest (optional)
- 1 cup water
1. Place cranberries in a pot on the stove and remove any that are brown.
2. Add the rest of the ingredients and turn burner to medium-high heat.
3. Stir frequently and bring to a boil. Cranberries will pop, and the sauce will thicken. This takes about 10 minutes.
4. Remove from heat and let cool completely before refrigerating.
Carb Count - 8g per serving Fiber - 2g per serving Calories - 30 per serving
Yields 4 servings, ¾ cup each Calorie Savings Per Serving - 150
-1 large head cauliflower cut into small florets
- 1 teaspoon Spartan butter
- 4 cloves garlic, crushed and peeled
- 1/2 teaspoon Spartan salt
- 1/3 cup nonfat buttermilk (*Tip - No buttermilk? Just use 1/3 cup regular milk mixed with 1 tsp of lemon juice or vinegar)
- Spartan black pepper, to taste
- 2 teaspoons Spartan extra-virgin olive oil
- Snipped fresh chives for garnish
1. Steam cauliflower florets and garlic in a steamer basket on the stove over boiling water and covered for 15 minutes. Or, steam in the microwave with ¼ cup water for 5-7 minutes on HIGH.
2. Transfer cooked cauliflower and garlic to a blender or food processor. Add remaining ingredients and pulse several times, thenblend until smooth and creamy. Serve hot in a large bowl and garnish with chives, if desired.
Carb Count - 10g per serving Fiber - 4g per serving Calories - 105 per serving
Savory Breadless Stuffing
Yields 8 servings Calorie Savings Per Serving - 180
- 3/4 pound turkey sausage
- 1 tablespoon chopped parsley leaves
- 1/4 cup finely chopped celery
- 3 tablespoons chopped fresh sage leaves
- 1/4 cup chopped red onion
- 3 tablespoons chopped fresh thyme leaves
- 2 Spartan eggs
- 1 tablespoon minced garlic
- 2 cups coarsely chopped cauliflower
- 1/8 teaspoon Spartan salt
- 1/2 cup diced yellow squash
- 1/8 teaspoon Spartan black pepper
- 1/2 cup Spartan grated Parmesan
1. Preheat oven to 350 degrees F.
2. Remove sausage from casing and crumble it into a pan over medium heat. Add the celery and onion and cook, stirring, until browned. Drain fat if necessary.
3. Beat the eggs in a bowl. Using a spoon, mix in the sausage mixture and all the remaining ingredients.
4. Pour the stuffing into 8x8 baking dish and bake until hot and browned, about 30 minutes. Serve immediately.
Carb Count - 3g per serving Fiber - 1g per serving Calories - 120 per serving
More advice from Allison Reed, Spartan Stores Registered Dietitian.
Healthy Holiday Eating
Is your holiday dinner table decked out with all high fat and calories choices? If so, you will definitely struggle to keep the holiday pounds off. This is where most of us go wrong. It's not hard to find turkey, ham, corn, potatoes, rolls, and stuffing on the menu. Fruits and vegetables either go by the wayside or have a pound of butter and/or sugar added to them. Try these tips out for size.
- Use Nutrition Guide when shopping to find ingredients that are low fat, high fiber, sugar free, and low calorie.(include Nutrition Guide logo)
- Offer an equal number of dishes of each food group. If you have two meats and two starchy sides, make sure you also have two fruits and two vegetables to offer.
- Look for recipes that have little added sugar and fat when planning your fruit and vegetable offerings.
- Add color to your table - offer foods of every color, especially fruits and veggies.
When we see and smell the holiday spread, our brains start thinking "so much yummy food, so little time." Here are some ways you can encourage your family to stick to proper portion sizes.
- Start with smaller dinner plates. People will take less food per trip.
- Use MyPlate as a guide to portion food on your plate according to the right proportions of fruit, vegetable, grain, protein, and dairy.
- Avoid preparing twice as much food as people should be eating. If dinner guests see huge, heaping portions, they will be more likely to take much more than they need.
At a typical holiday feast, it is not unusual for everyone to lie down after they have stuffed themselves so full they can barely move. Change this part of the holiday culture by doing the following:
- Plan an activity right after the meal and let people know about it prior to dinner being served. Everyone will be more mindful of how full they get if they know they will be moving. Some ideas of family fun activities include:
• Wii Fit
• Ice skating
• Making a snowman