Having diabetes on vacation can make all the trips, parties, and big meals a challenge. can do.
Here are some easy-to-remember tips:
Try to eat around the same time as it helps keep your blood sugar steady. Bring an appetizer of your choice (seasoned nuts, cheese, vegetables, dips) in case your meal is delayed.
Don’t skip meals to save calories and carbs for your holiday party. With a lower resistance, you’re more likely to overindulge, which can make it more difficult to manage your blood sugar levels.
Bring wholesome meal offerings, such as seasoned roasted vegetables with herbs and spices (see recipe below). Add color and nutrition to your table.
Eat slowly and mindfully, and make a plan so you can prioritize and savor small portions of your favorites.
Top off your meal with a cup of unsweetened hot tea flavored with cinnamon or vanilla nuts (with or without a small dessert).
Other than that, you can adapt your favorite foods to make them healthier without sacrificing taste. Add non-starchy vegetables whenever possible. For more recipe ideas, visit the American Diabetes Association Food Hub.
If you plan to eat sweet treats, try to reduce other carbohydrates in your diet. Or focus on fruit. For example, fruit parfaits with unsweetened yogurt, pear and apple baked goods topped with nuts, or even mini pumpkin tarts might offer low-carb options.
After a holiday meal, you may want to collapse onto the sofa. Instead, why not start a new tradition with your family and friends, such as an after-dinner walk or a physical holiday event?
recipe
Here’s a great recipe for maple mustard rainbow carrots. Preheat oven to 475 degrees Fahrenheit. In a shallow baking dish, toss 1 pound of rainbow carrots (washed, trimmed, and cut in half) with 1 tablespoon of olive oil and a little salt (optional). Roast for 10 minutes. Meanwhile, heat 1/2 tablespoon of olive oil in a small saucepan, remove from heat, and add 2 teaspoons of maple syrup and 1 tablespoon of Dijon mustard. Pour this sauce over the carrots and roast for another 8 minutes until light brown and tender. To serve, top with 2 tbsp toasted sunflower seeds and chopped parsley. Colorful and delicious!
Did you know that cauliflower can replace mashed potatoes? Try our creamy mashed cauliflower recipe. Cut one cauliflower head into florets and finely chop. Bring about 1 cup of water to a boil in a saucepan and add the cauliflower. Cover and simmer over medium heat for 12-15 minutes, until tender. Drain and discard the water (the drier the better). Add 3 tbsp milk or milk replacer, 1 tbsp olive oil, 2 tbsp plain yogurt, ¼ tsp garlic salt and pepper to taste. Mash with a potato masher until mashed. Top with chives. Mixing this recipe with cauliflower and potato halves also makes for a healthier alternative.
for sweets now
Pomegranate pistachio bark
Line a baking sheet with parchment paper. set aside. Heat a small skillet (medium heat). Add 1/2 cup of raw, shelled, and chopped pistachios. Cook for 3 minutes until toasted. Set aside to cool. Bring 1 cup of water to a boil in a small saucepan and reduce heat to simmer. Place a heatproof medium bowl on top of the pot to create a double boiler. Add 1 pound of 60-70 percent dark chocolate, broken into small pieces, to the bowl and cook, stirring gently with a wooden spoon, until the mixture is smooth, about 5 minutes. Spoon the chocolate onto the prepared baking sheet and use a spatula to spread it evenly around the edges. Sprinkle evenly over chocolate with pistachios, 1/2 cup pomegranate rinds (drained), and 1/8 teaspoon sea salt. Transfer the baking sheet to the refrigerator and let it sit for about 45 minutes until the chocolate hardens. Divide the bark into 24 pieces and enjoy.
spiced walnut
This recipe uses holiday spices of cinnamon, cloves, nutmeg and walnuts. They’re low in sugar, making them a healthy alternative to candied nuts. Preheat oven to 325 degrees Fahrenheit. Whip 1 egg white into a whisk and coat with 3 cups fresh walnuts. Mix 1/4 cup brown sugar, 1 teaspoon allspice, 3/4 teaspoon cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon cayenne pepper. Sprinkle walnuts and mix well. Add 2 tablespoons of orange juice and mix well. Spread the walnuts on a parchment-lined baking sheet and bake for 20 minutes. He flips the walnuts at the 10-minute mark and browns and crisps them on both sides. Serves 12 people.
Have a happy and healthy holiday season.
Margaret “Peg” Canal is a Certified Diabetes Care and Education Specialist and a Registered Dietitian at Grace Cottage Family Health & Hospital.
