November is National Diabetes Month! This month is dedicated to raising awareness about diabetes, specifically how to prevent the disease. This issue is incredibly important to us at AMM as 48% of our patients have a diagnosis of diabetes or pre-diabetes. By making small lifestyle changes, the risk of type 2 diabetes significantly decreases and prediabetes can even be reversed. One of these lifestyle changes is choosing healthier foods and drinks, increasing fiber intake while decreasing fats and sugars from your diet.
We’re days away from Thanksgiving, a day that is known for foods full of carbohydrates, processed sugars and fat. What if there were a way to still enjoy your most favorite Thanksgiving foods, but with less of the unhealthy ingredients? Check out the below diabetes-friendly Thanksgiving recipes that will become your family’s new favorite holiday dishes!
Gobble Gobble Green Bean Casserole
Total: 1 hr, Servings: 12
Ingredients
1 1/2 lbs. fresh green beans, trimmed
2 tablespoons butter
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups fat-free milk
1 tablespoon canola oil
2 large onions, halved & sliced
4 cloves garlic, minced
1 1/2 cups sliced fresh mushrooms
1 cup soft whole what or white bread crumbs (1 1/3 slices bread)
Directions
1. Preheat oven to 375 degrees F. In a large saucepan, cook green beans in lightly salted boiling water for 10 minutes; drain and place in a 2-quart rectangular baking dish; set aside.
2. In a medium saucepan heat butter over medium heat. Stir in flour, dry dressing mix, salt and pepper until combined. Whisk in milk. Cook and stir over medium heat until thickened and bubbly; remove from heat.
3. In a large skillet heat oil over medium heat. Add onions and garlic; cook and stir for 4 to 5 minutes or until tender and starting to brown. Remove 1/2 cup of the onion mixture; set aside.
4. Add mushrooms to skillet and cook about 5 minutes or until tender. Stir into sauce mixture. Pour over beans in dish; toss with tongs to coat.
5. In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over bean mixture in casserole. Bake, uncovered, for 25 to 30 minutes or until heated through.
Recipe and Recipe Photo from EatingWell.com
Caramelized Spiced Pears
Total: 25 min, Servings: 6
Ingredients
3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
1 tablespoon lemon juice
2 tablespoons unsalted butter
3 tablespoons granulated or light brown sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
Pinch of salt
Directions
1. Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, co9ver and cook, stirring once halfway through, for 10 minutes.
2. Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.
Recipe and Recipe Photo from EatingWell.com