Dana’s Diabetic Friendly Holiday Recipes

Free Diabetic Friendly Holiday Recipes!

You can make it through this holiday season without feeling deprived with these tasty Dana West RD dietitian designed and approved holiday recipes!

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Just in time for the holidays!

 

 

Recipe – Kimberly’s Texas Caviar

Kimberly’s Texas Caviar

 

Kimberly was in my office talking about menu planning. And I started to share with her that I had just made a delicious recipe with black-eyed peas. Before I could begin with the ingredients, she told me, “I can tell you the best way to eat black-eyed peas”. She preceded to tell me nearly the exact recipe I had just made! It was an amazing moment, as if she had been the fly on the wall in my kitchen. I told her that was nearly exactly what I had made and it was indeed very delicious. She said it is called Texas Caviar. I shared this experience with my Start A New YOU! Class and they all wanted the recipe. Here it is! To remember the moment I have named it, Kimberly’s Texas Caviar!

Kimberly’s Texas Caviar

24 ounces cooked black-eyes peas, with enough liquid to moisten
1 red bell pepper, diced
½ cup green onions, sliced or ¼ cup sweet onion, diced
6 (~ ½ cup) artichoke hearts, diced
½ cup ripe green olives, pitted, sliced
½ cup diced celery,
1 Tablespoon parsley flakes
1 Tablespoon fresh lemon juice
Mix all ingredients together and chill until ready to serve.

Here’s Why It’s GOOD For You:

Artichokes

Artichokes stimulate liver cells to increase bile production and help reduce cholesterol blood levels as well as limit the build-up of cholesterol on vessel walls. Artichokes are a decongestant for the liver, aiding in the detoxifying function of the liver. Artichokes also have anti-inflammatory properties. For anyone suffering from gout, artichokes can help reduce uric acid in the body. Uric acid is a byproduct of protein metabolism that must be excreted by the kidneys. Artichokes improve the kidney’s elimination of uric acid in the urine.

Black-eyed Peas

Black-eyed Peas are a member of the legume family. Legumes include beans, peas, and lentils. Legumes are very beneficial for lowering cholesterol. Those who eat about 4 ounces of legumes a day for three weeks lowered their cholesterol and triglyceride levels by 10%. Beans, beans a wonderful food… so eat your beans at every meal!

Other Ingredients:

Onions, celery, and parsley are a blood purify foods. Bell peppers and lemon juice are very high in vitamin C, helping to reduce oxidation and cholesterol build-up. Olives have consistently been shown to help lower LDL cholesterol and improve HDL levels.

Nutritional Facts compiled from Encyclopedia of Foods and their Healing Power, by George d Pamplona-Roger, MD. Editorial Safeliz, S.L., Madrid Spain. 2006.

 

Recipe – Stewed Lima Beans

Beans, Beans, the Musical Fruit…

 

 I am sure you have heard the little rhyme:

    Beans, beans, the musical fruit

    The more you eat, the more you toot…

    The more you toot, the better you feel…

    So eat your beans at every meal!

    (Author Unknown)

Legumes (beans, peas, and Lentils) are one of the best vegetable sources of iron, protein, and fiber, and are a great food to include if you are desirous of losing weight, lower blood pressure, or reducing your cholesterol level. Many people with diabetes have found legumes help to better control blood sugar levels.

 

If you are not used to eating legumes, the extra high fiber content can cause a bit more gas (flatulence) than you may be used to. This is because the legume skin contains indigestible carbohydrates. This indigestible carbohydrate actually creates natural probiotics and is very beneficial to our gut.

Here are some tips for reducing the gas effects:

Soaking: The most effective way to reduce the gas effect of beans is to pour boiling water over them and let them soak for 8-12 hours, changing the water 1-2 times during the soaking time.
Start slow: Allowing your body to become accustomed to increased indigestible fiber will help reduce the gas. Gradually increase the frequency and amount over 1-3 months.

Beano: Some people has found relieve from excessive gas from pharmaceutical preparations such as Beano. Take at the beginning of a meal with beans. These pharmaceutical preparations contain an enzyme that breaks down the bean skins before they arrive in the large intestine and are metabolized by gas-producing bacteria.(1)
Some legumes are better tolerated than others. Lentils, fresh or frozen peas, fresh or frozen lima, tend to be among those that are less gaseous and also do not need any soaking time. It might be beneficial to begin increasing your legume intake with these.

References:

Pamplona-Roger, G.D., Encyclopedia of Foods and Their Healing Power. Editorial Safeliz, S.L., 2006.

Here is a delicious lima bean recipe to get you started!

 

Stewed Lima Beans

Yields 2 servings

  • 1 cup frozen baby lima beans
  • ¾ cup water
  • 1/8 teaspoon salt or to taste
  • 2 teaspoons nutritional yeast flakes
  • 1/3 cup onion, minced

Combine all ingredients in a medium saucepan. Cook over medium-high heat to bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes or until lima beans are tender. Sauce should be creamy. Serve!

Variations: substitute fresh onion with 1-2 teaspoons onion powder. Try adding a couple tablespoons pimentos or red pepper for a festive holiday dish!

Quick tip: Lima beans, like any other bean, are a great food to prepare ahead. They can be frozen or canned. All ingredients can be placed in a slower cooker in the morning, on low to medium setting and come home from work and supper is ready!

Serving Suggestion: Serve with whole grain cornbread, greens, and fresh sliced tomatoes.

 

Recipe – Herb and Chive Ranch Dip

Herb and Chive Ranch Dip

 

Yields: 1 ¾ cups or 14 2-Tbsp. Servings

1 package extra firm Mori-nu tofu
1 Tablespoon grapeseed oil or extra virgin olive oil
1 Tablespoon lemon Juice
½ teaspoon salt
½ teaspoon onion powder
¼ teaspoon garlic powder
½ teaspoon dried, crushed parsley or basil

Try adding 1 teaspoon honey or agave syrup (optional)

¼ cup green onion or chives, chopped fine (optional)

Combine all ingredients except chives in a high-powered blender or food processor until creamy smooth. Pour into dish. Stir in green onions or chives. Cover and chill for 2 hours. Serve. Keeps in refrigerator 7-10 days.

 

Recipe – Stuffed Turkey Slices

Stuffed Vege-Turkey Slices

Yields: 12 servings

Stuffing:

  • 2½ cups broth
  • 1 cup chopped celery
  • 1 large onion
  • 1 Tablespoon nutritional yeast flakes
  • ½ teaspoon basil
  • ½ teaspoon garlic powder
  • 1 teaspoon sage
  • ½ Tablespoon dried parsley
  • 2 Tablespoons extra virgin olive oil

Combine above ingredients in a large saucepan and bring to a boil. Remove from heat. Add 1 package Whole Grain Pepperidge Farm Stuffing Mix and mix well. Set aside.

Gravy:

Saute 1 cup minced onion in 2 Tablespoons extra virgin olive oil or water in a large skillet.

In A blender combine remaining ingredients:

  • 3 cups water
  • 1/3 cup whole wheat pastry flour or white whole wheat
  • 3 Tablespoons nutritional yeast flakes
  • 1½ teaspoon salt
  • 1 teaspoon Bakon Hickory Smoke Style Seasoning
  • ¼ teaspoon garlic powder
  • Add sauted onions to blender mixture and blend until smooth.

Pour gravy mixture back into large skillet and heat over medium heat, stirring constantly, until it reaches desired thickness.

Assembly:

16 turkey slices (thick enough so that they will not fall apart when folded) (I use Worthington Turkey slices, a vegetarian option)

Place a large spoonful on each slice of turkey. Fold it like a taco and place in casserole dish, very close to each other to keep them in a taco shape. Spoon extra stuffing on top of the stuffed turkey slices. Top with gravy. Cover with parchment paper and then foil and bake in a 350F oven for 30-40 minutes.

Hint: If preparing this ahead of time, do not add the gravy until ready to bake.

 

Recipe – The Best Pumpkin Pie!

The Best Pumpkin Pie!

 

From: Taste of Health by Barbara Kerr.

  • 1 ¼ cup quick oats (blended into flour in your blender)
  • 1 cup whole wheat pastry flour
  • ¾ teaspoon salt
  • ¼ cup grapeseed oil
  • ½ cup water

In a medium bowl place oats, flour and salt. With your hands, rub in oil.

Pour water into bowl.

Mix well. Will look too wet at first, but this is the perfect amount of water.

Knead lightly on counter with hands, not adding any flour.

Wipe counter with a damp cloth, and stick a piece of plastic wrap about 15 inches long to your countertop.

Sprinkle about 1 teaspoon of whole wheat pastry flour on plastic wrap.

Divide dough in half (recipe make two crusts). Flatten into circle, cover with another piece of plastic wrap and roll out with your rolling pin until about ¾ inch bigger in diameter than your pie plate.

Remove top piece of plastic wrap and center the crust on the pie plate.

Remove remaining piece of plastic wrap.

Prick crust with fork on bottom and edges. Trim off any excess dough and fill crust with your favorite filling, or bake at 350F for 12-15 minutes.

 

The Best Pumpkin Pie Filling:

From: Taste of Health by Barbara Kerr.

  • 1¼ cup per maple syrup or maple flavored agave
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • 2 teaspoons pure vanilla extract
  • 2½ cups (1 2/3 boxes) mashed silken, extra-firm Lite Mori-Nu tofu (drain off any water)
  • 1 15-oz can solid-pack pumpkin
  • 1 Whole Grain Pie Crust

In a blender, combine maple syrup, vanilla, salt and cinnamon till smooth. Then blend in tofu, 1 cup at a time, until smooth. Pour mixture into a mixing bowl and, using beater, blend in pumpkin. Pour pumpkin mixture into one unbaked 9-inch crust. Lightly sprinkle top of pie with cinnamon and bake at 350F for 1 hour and 10 minutes.

Refrigerate before serving. Allows flavors to blend and pie tastes much richer.

Cut into 16 slices.