diabetes-friendly holiday listdiabetes-friendly holiday list. all you need 1/4 cup low-fat cream...
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PRODUCE• Anjoupears26gcarbin1mediumfruit
• Apples25gcarbin1mediumfruit
• BolthouseFarmssaladdressings2-6gcarbper2Tbsp.serving
• Brusselssprouts6gin1/2cup
• Cauliflower5gin1cup
• Clementines9gcarbin1fruit
• Cranberries13gcarbin1cup,unsweetened
• Dates18gcarbin1pitteddate
• Freshcutgreenbeans8gcarbin1cup
• Grapes9gin10grapes
• Kale7gin1cup
• Pomegranates15gcarbin1/2cuparils
• Pumpkins8gcarbper1cupcubes
• Slicedbabyportabellamushrooms6gcarbin1cupsliced
• Sweetpotatoes20gcarbin1/2cup
• Wintersquash22gcarbin1cupcubes
• Saladaminimalamountofcarbsvarydependingonvarietychosen
HEALTHMARKET• BlueDiamondNut-Thins24gcarbper17crackers
• Hy-VeeHealthMarketPowderedPeanutButter(originalandchocolateflavors)6gcarbohydrateper2Tbsp.
• Mary’sGoneCrackers21gcarbper13crackers
• PacificCreamofMushroomSoup10gper1/2cup
• PacificJelliedCranberrySauce28gper1/4cup
• SimplyOrganicDipMixes1-2gcarbperservingunprepared
MEAT DEPARTMENT• Prosciutto
• Spiralham2gcarbper3oz.serving
• Turkey
• SirloinRoastsandSteaks
DAIRY• 1/3-less-fatcreamcheese
• 2%milkcheeses
• BabybelCheese
• Cabot50%ReducedFatCheeses
• ChobaniYogurt
• Siggi’sYogurt
GROCERY• Almonds
• AthensMiniFilloShells4gcarbper2shells
• GhirardelliDarkChocolateBakingChips8gcarbper16chips
• Cannedpumpkin20gcarbper1cup
• Fat-freeevaporatedmilk2gcarbper1Tbsp.
• Frozenfruitsreadnutritionfactspanel,carbamountswillvary
• Frozenvegetablesreadnutritionfactspanel,carbamountwillvary
• HodgsonMillHoneyWholeWheatBreadMix22gperserving
• Pecans
• Reduced-sodiumbroths
• Walnuts
• Whitewholewheatflour21gcarbper1/4cup
• Wholegraincrackersreadnutritionfactspanel,carbamountsvary
• Zöet70%DarkChocolate20gcarbper3square
•NoSaltAddedCannedVegetablescarbsvary
DIABETES-FRIENDLY HOLIDAY LIST
ALL YOU NEED
1/4cuplow-fatcreamcheese,softened1/2cuppowderedsugar1cuppumpkinpiemix1tspgroundcinnamon1/2tspnutmegPinchofsalt1cup(8oz)vanilla0%ChobaniGreekyogurtFreshappleslices(1/2anappleperperson),forserving
ALL YOU DO
1.Withanelectricmixeratmediumspeed,beatcreamcheeseandsugaruntilsmooth.Addpiefilling,cinnamon,nutmegandsalt,beatingwell.
2.Foldinyogurtonlowspeeduntilfullyblended.Coverandchill8hours.Servewithappleslices.
Nutritionperservingfordipalone:66calories,1gfat,12gcarb,2gfiber,3gprotein,38%vitaminA,1%vitaminC,4%calcium,2%iron
Source:www.chobanikitchens.com/recipes
PUMPKIN PIE DIPServes12
ALL YOU NEED
8cupsbite-sizecauliflowerflorets(about1head)4clovesgarlic,crushedandpeeled1/3cupnonfatbuttermilk(seeTip)4teaspoonsextra-virginoliveoil,divided1teaspoonbutter1/2teaspoonsaltFreshlygroundpepper,totasteSnippedfreshchivesforgarnish
ALL YOU DO
1.Placecauliflowerfloretsandgarlicinasteamerbasketoverboilingwater.Coverandsteamuntilverytender,12to15minutes.(Alternatively,placefloretsandgarlicinamicrowave-safebowlwith1/4cupwater,coverandmicrowaveonHIGHfor3to5minutes.)
2.Placethecookedcauliflowerandgarlicinafoodprocessor.Addbuttermilk,2teaspoonsoil,butter,saltandpepper;pulseseveraltimes,thenprocessuntilsmoothandcreamy.Transfertoaservingbowl.Drizzlewiththeremaining2teaspoonsoilandgarnishwithchives,ifdesired.Servehot.
NutritionPerserving:107calories;7gfat(1gsat,4gmono);3mgcholesterol;10gcarbohydrates;0gaddedsugars;5gprotein;4gfiber;339mgsodium;288mgpotassium.VitaminC(150%dailyvalue),Folate(22%dv).
Source:www.eatingwell.com
CREAMY MASHED CAULIFLOWERMakes:4servings,3/4cupeach
Regularmashed
potatoeshavearound
36gofcarbohydrate
per3/4cup.Save16g
perservingbyhaving
mashedcauliflower
instead.
ALL YOU NEED
2poundsgreenbeans,trimmed21/2teaspoonsextra-virginoliveoil,divided2ouncesprosciutto,thinlysliced,cutintoribbons4clovesgarlic,minced2teaspoonsmincedfreshsage1/4teaspoonsalt,dividedFreshlygroundpepper,totaste1/4cuptoastedpinenuts11/2teaspoonsfreshlygratedlemonzest1teaspoonlemonjuice
ALL YOU DO
1. Bringalargepotofwatertoaboil.Addbeans,returntoaboil,andsimmeruntilcrisp-tender,3to4minutes.Drain.
2.Heat1/2teaspoonoilinalargenonstickskilletovermediumheat.Addprosciutto;cook,stirring,untilcrispy,4to5minutes.Drainonapapertowel.
3.Wipeoutthepan;heattheremaining2teaspoonsoilovermediumheat.Addthebeans,garlic,sage,1/8teaspoonsaltandseveralgrindsofpepper.Cook,stirringoccasionally,untilthebeansarebrownedinplaces,3to4minutes.Stirinpinenuts,lemonzestandtheprosciutto.Seasonwithlemonjuice,theremaining1/8teaspoonsaltandpepper.
NutritionPerserving:99calories;5gfat(1gsat,2gmono);6mgcholesterol;10gcarbohydrates;5gprotein;4gfiber;264mgsodium;196mgpotassium
Source:www.eatingwell.com
SIZZLED GREEN BEANS WITH CRISPY PROSCIUTTO & PINE NUTSMakes:8servings,3/4cupeach
Onesliceofpumpkinpiehas46g
carbohydrate(withoutwhipped
topped!).Save19gofcarbohydrate
byhavingPumpkinPieDipwith
AppleSlicesinstead.Dip+1/2an
apple:27gcarb.
Save13gofcarbper
servingbyhaving
SizzledGreenBeanswith
ProsciuttoandPineNuts
insteadoftraditionalGreen
BeanCasserole!
FOR MORE HEALTHY HOLIDAY
TIPS AND RECIPES VISIT
HY-VEE.COM