Diabetes-friendly dishes — Tips and tricks for healthy holiday favorites

Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? 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 recipes to keep your favorites on the table as you enjoy the holiday season with diabetes.

Your Hy-Vee dietitians’ tips and tricks —

Roasted Almond

Sweet Potatoes

4 medium sweet potatoes, peeled and cut into thick cubes

3 tablespoons olive oil

4 large garlic cloves, minced

1/3 cup fresh thyme leaves, plus garnish

½ teaspoon kosher salt (optional)

½ cup slivered almonds

All you do: Preheat oven to 425 degrees Fahrenheit.

In a large mixing bowl, combine cubed sweet potatoes, olive oil, garlic, thyme and salt, if desired, and toss. Arrange potato slices into a single layer on a heavyweight rimmed baking sheet or in a 9-by-13-inch baking sheet.

Place on the top rack of the oven and roast until tender and slightly browned, about 40 minutes. On another baking sheet, spread out the slivered almonds in a single layer.

Place in the oven and toast just until they become aromatic, about eight minutes. Remove from oven and remove from baking sheet to allow to cool. To serve: Place roasted sweet potato mixture in a serving bowl. Top with toasted almonds and serve.

Source: adapted from Almond Board of California

Nutrition Facts per serving: 180 calories, 11 g fat, 0 mg cholesterol, 18 grams carbohydrate, 3.7 gm fiber, 3.6 gm protein, 207mg sodium

Creamy Garlic

Mashed Cauliflower

8 cups cauliflower florets or 1 large head

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 g fat, 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150 percent daily value vitamin C.

Green Beans

Amandine

1 lb fresh or frozen French-style green beans, trimmed

1 Tbsp extra-virgin olive oil

¼ cup sliced almonds

1 tsp chopped garlic (about 1 clove)

1 tsp fresh lemon juice

¼ tsp kosher salt

All you do:

Bring 3 quarts of water to a boil in a large saucepot. Add the green beans to the boiling water and cook until bright green and tender, 3 to 4 minutes. Remove to a bowl of ice water, then drain.

Heat the olive oil in a skillet over medium heat, about 1 minute. Add the sliced almonds and cook until lightly toasted, about 4 minutes. Add the chopped garlic and cook until light golden brown, about 1 minute. Stir in the lemon juice.

Add the green beans to the skillet and toss until coated. Season with salt. Toss until the green beans are heated through, about 2 minutes. Remove the green beans to a warm serving plate.

Serve immediately.

Source: Diabetes Health Monitor

Nutrition Facts per serving: 72 calories, 15 g fat, 1 mg cholesterol, 7 gm carbohydrate, 3 gm fiber, 2 gm protein, 101 mg sodium.

For more information about eating well with diabetes, contact your Hy-Vee registered dietitian at your neighborhood Hy-Vee food or drugstore or your healthcare professional.