How to Have a Diabetic-Friendly Thanksgiving
Thanksgiving is a day to enjoy good food with good company. However, for some, it can be more difficult to enjoy all the different dishes. For those with type-1 or type-2 diabetes, there are dishes that can make the day easier to enjoy without worry. Below we have listed some of our favorites!
As you are choosing which dishes to eat be sure you are choosing items that are high in protein and low in carbs while paying attention to your portions.
Tender Whole Wheat Rolls
Nutrition: 1 roll: 120 calories, 3g fat (0 saturated fat), 0 cholesterol, 149mg sodium, 22g carbohydrate (4g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
Ingredient Checklist
1-1/2 cups boiling water
1/3 cup wheat bran
3 tablespoons ground flaxseed
1-1/2 teaspoons salt
1 teaspoon ground cinnamon
1/3 cup honey
1/4 cup canola oil
2 packages (1/4 ounce each) of active dry yeast
1/4 cup warm water (110° to 115°)
2 teaspoons sugar
1-1/2 cups whole wheat flour
2-1/2 to 3 cups bread flour
- In a small bowl, pour boiling water over the wheat bran, flaxseed, salt, and cinnamon. Add the honey and oil. Let stand until mixture cools to 110°-115°, stirring occasionally.
- In a large bowl, dissolve yeast in warm water. Add the sugar, whole wheat flour, and wheat bran mixture. Beat on medium speed for 3 minutes. Stir in enough bread flour to form a firm dough.
- Turn onto a floured surface; knead until smooth and elastic, 6-8 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1 hour. Punch the dough down.
- Turn onto a lightly floured surface; divide into 24 pieces. Shape each into a roll. Place 2 in. apart on greased baking sheets. Cover and let rise until doubled, about 30 minutes.
- Bake at 375° for 10-15 minutes or until golden brown. Remove from pans to wire racks.
Pomegranate Splash Salad
1 cup with about 4-1/2 teaspoons vinaigrette: 164 calories, 10g fat (2g saturated fat), 6mg cholesterol, 140mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
Total Time: 15 min.
8 Servings
Ingredient Checklist
4 cups fresh baby spinach
4 cups spring mix salad greens
3/4 cup crumbled feta cheese
3/4 cup pomegranate seeds
3/4 cup fresh or frozen raspberries
1/3 cup pine nuts, toasted
cranberry vinaigrette:
1/2 cup thawed cranberry juice concentrate
3 tablespoons olive oil
2 tablespoons rice vinegar
Dash salt
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk the vinaigrette ingredients. Serve with salad.
Low Carb Pumpkin Bread, Sausage & Feta Stuffing
Nutrition: 288 calories, 25g fat, 3.5g net carbs, 11g protein
Ingredient Checklist
1 ½ cups all-purpose flour
1 cup old-fashioned oats
1 cup packed light brown sugar
1 teaspoon grated lemon zest
¾ teaspoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
3 tablespoons canola oil
¼ cup apple juice concentrate, thawed
2 medium tart apples, such as Granny Smith, peeled and thinly sliced
¼ cup coarsely chopped walnuts
- Toast the pumpkin bread cubes in a 350-degree (F) preheated oven for 8-10 minutes or until golden brown.
- In a medium saute pan, cook the sausage and onions together until the onions are soft and the sausage is fully cooked (about 5 minutes.)
- Pour off 1/4 cup of the liquid from the pan.
- Add the broth, butter, and Bell’s seasoning and bring to a boil.
- Remove from the heat and gently stir in the bread cubes, feta, and parsley.
- Transfer to a baking dish and bake at 375 degrees (F) for 20 minutes or until the top is golden brown and slightly crunchy.
- Serve warm within one hour of baking.
Low Carb Green Bean Casserole
Nutrition: Calories: 155 | Fat: 11g | Protein: 5g | Net Carbs: 8g
1 pound fresh green beans, cleaned, trimmed, and halved
½ cup blanched almond flour
¼ cup coconut flour
1 teaspoon sea salt
½ teaspoon black pepper
1 small onion, thinly sliced
2 shallots, thinly sliced
8 ounces cremini mushrooms, chopped
2 tablespoons butter
3 cloves garlic, minced
½ cup chicken stock
½ cup heavy cream
½ cup grated Parmesan cheese
avocado oil (or frying oil of your choice)
- Preheat oven to 400°F
- In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes. Drain in a colander and submerge the beans in an ice water bath to shock them and stop the cooking process. Drain and set aside.
- In a large mixing bowl, combine almond flour, coconut flour, salt, and pepper. Add onions and shallots and toss until they are well coated.
- In a large skillet or small saucepan, over medium-high heat, heat ½ inch of avocado oil. Once the oil is hot, add breaded onions and shallots in small batches and fry until crispy and golden brown.
- Remove them from the oil and spread them out on a paper towel to remove excess grease.
6. Heat a separate skillet over medium heat. Add the mushrooms, butter, and garlic to the pan.
7. Sauté until the mushrooms are tender and have released their liquid, and the garlic is fragrant about 8 minutes.
8. To the skillet, add the heavy cream, and chicken stock. Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once the sauce has started to thicken, stir in Parmesan cheese.
9. Add the green beans to the sauce and stir until they are coated. Transfer the mixture to a casserole dish. Spread crispy onions and shallots out evenly around the perimeter of this dish. Bake for 15 minutes.
Fresh Apple Squares
Ingredient Checklist:
1 ½ cups all-purpose flour
1 cup old-fashioned oats
1 cup packed light brown sugar
1 teaspoon grated lemon zest
¾ teaspoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
3 tablespoons canola oil
¼ cup apple juice concentrate, thawed
2 medium tart apples, such as Granny Smith, peeled and thinly sliced
¼ cup coarsely chopped walnuts
Step 1: Preheat oven to 350°F. Coat a 9-inch-square baking pan with cooking spray.
Step 2: Combine flour, oats, brown sugar, lemon zest, baking powder, salt, cinnamon, and nutmeg in a large bowl. Work in oil and apple juice concentrate with your fingers until coarse crumbs form.
Step 3: Firmly press 2 cups of the oat mixture into the prepared pan. Arrange apples over the crust in three rows. Mix walnuts into the remaining oat mixture. Sprinkle the walnut mixture evenly over the apples and pat firmly into an even layer.
Step 4: Bake until the top is golden brown and the apples are tender when pierced with a sharp knife, 30 to 35 minutes. Cool completely on a wire rack.
Pumpkin Caramel Bundt Cake
Nutrition: Calories: 189 | Fat: 14.7g | Protein: 6.8g | Net Carbs: 7.3g
2 cups almond flour
½ cup coconut flour
⅔ cup Swerve sweetener
⅓ cup unflavored whey protein powder
1 tablespoon baking powder
2 teaspoon cinnamon
½ teaspoon salt
1 teaspoon ginger
¼ teaspoon cloves
1 cup pumpkin puree
4 large eggs
¼ cup melted butter
½ to ⅔ cup water
1 teaspoon vanilla extract
Glaze:
¼ cup butter
1 teaspoon molasses or Yacon syrup for color and flavor
½ cup powdered Swerve sweetener
½ teaspoon caramel flavor
2 tablespoon whipping cream
- Preheat oven to 325F and grease a 9-inch bundt pan very well.
- In a large bowl, whisk together the almond flour, coconut flour, sweetener, protein powder, baking powder, cinnamon, salt, ginger, and cloves.
- Stir in the pumpkin puree, eggs, butter, ½ cup water, and vanilla extract. If your puree is very thin, you probably won’t have to add more water. If it is thicker, add enough water to make the batter spreadable (it should not be so thin as to be pourable).
- Transfer batter to prepared bundt pan and bake for 55 to 60 minutes, or until cake is set and a tester inserted in center comes out clean. Remove and let cool for 15 minutes, then transfer to a wire rack to cool completely.
- In a small saucepan over low heat, melt butter with molasses or yacon syrup, stirring until smooth.
- Remove from heat and stir in powdered sweetener, caramel extract, and whipping cream. Drizzle over the cooled cake.
Parmesan-Roasted Green Beans
4 Servings
1 egg
2 tbsp olive oil
1 tsp onion powder
½ tsp salt
¼ tsp pepper
1 lb fresh green beans
¼ cup (2⁄3 oz.) shredded Parmesan cheese
- Preheat the oven to 400°F (200°C). Whisk together eggs, oil, and spices in a bowl. Add the beans and stir until all of the green beans are covered with the egg batter.
- Remove excess liquid and add the parmesan cheese and stir thoroughly.
- Spread the beans on a baking sheet lined with parchment paper. Bake on the upper level in the oven for 15–20 minutes or until the beans have turned a nice color.
