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Eat, be merry, and still keep your blood sugar in control with these 17 delicious recipes No need to fret over the holiday spread—just follow our menu of diabetes diet-friendly alternatives to nearly every Turkey-Day favorite. Dig into these 17 mouth-watering meals! Start off with this aromatic and vitamin-rich soup to keep hunger and portions in check. PREP TIME: 15 minutes COOK TIME: 35 minutes SERVINGS: 8 1 butternut squash, halved and seeded 2 tsp vegetable oil 1 lg onion, chopped 1 rib celery, finely chopped 2 cloves garlic, minced 2 tsp curry powder 1 Tbsp grated fresh ginger 1/3 c white wine or apple juice 2 cans (14½ oz each) fat-free reduced-sodium chicken broth or vegetable broth 1/4 tsp salt 1/2 c low-fat plain yogurt, at room temperature PLACE the squash, cut side down, on a microwaveable tray. Microwave on high power, rotating once, for 8 to 10 minutes, or until tender. Remove and let stand for 5 minutes. Scoop out the flesh and place in a large bowl. MEANWHILE, warm the oil in a Dutch oven over medium heat. Add the onion, celery, and garlic. Cook, stirring often, for 10 minutes, or until the vegetables are soft. Add the curry powder and ginger. Cook for 3 minutes. Add the wine or apple juice. Bring to a boil. Add the broth, the reserved squash, and salt. Reduce the heat to medium. Cook for 10 minutes. TRANSFER the soup to a blender or food processor in batches. Puree until smooth. Return to the pot. Stir in the yogurt. NUTRITION (per serving) 74 calories, 2 g fat, 0 g saturated fat, 2 g protein, 12 g carbohydrates, 4 g sugar, 2 g fiber, 317 mg sodium Packed with peppers and cheese, these muffins are a guilt-free replacement for starchy, refined-flour rolls. The flavor screams gourmet, and they’re ready in 30 minutes. PREP TIME: 20 minutes COOK TIME: 15 minutes SERVINGS: 12 1 c unbleached or all-purpose flour 1 c yellow cornmeal 2 tsp sugar 2 tsp baking powder 1/2 tsp salt 1 c (4 oz) shredded fat-free Cheddar cheese 1/3 c grated reduced-fat parmesan cheese 1 c fat-free milk 1/2 c liquid egg substitute 1/4 cup canola oil 1/8 tsp hot-pepper sauce 1/2 green bell pepper, finely chopped 1/2 red bell pepper, finely chopped 1/2 sm onion, finely chopped PREHEAT the oven to 400°F. Coat a 12-cup muffin pan with cooking spray. IN a large bowl, combine the flour, cornmeal, sugar, baking powder, salt, Cheddar, and Parmesan. IN a small bowl, combine the milk, egg substitute, oil, and hot-pepper sauce. Add to the flour mixture and stir just until blended. Stir in the bell peppers and onion. Evenly divide the batter among the prepared muffin cups. BAKE for 15 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool slightly on a rack. Serve warm. NUTRITION (per serving) 167 calories, 6 g fat, 1 g saturated fat, 8 g protein, 20 g carbohydrates, 2 g sugar, 1 g fiber, 354 mg sodium More from Prevention: 12 Insanely Tasty Corn Recipes In this preparation, earthy thyme, tarragon, and rosemary add depth of flavor. Remove the skin from the turkey to cut back on fat and cholesterol. PREP TIME: 25 minutes COOK TIME: 2 hours 34 minutes SERVINGS: 12 3/4 tsp dried thyme 3/4 tsp dried tarragon 1/2 tsp dried rosemary, crumbled 1/2 tsp garlic powder 3/4 tsp onion powder 1/4 tsp ground black pepper 1 tsp salt 2 tsp olive oil or melted butter 1 whole turkey breast on the bone (6 lb) 1/2 c dry white wine or chicken broth 1/2 c chicken broth 1½ tsp cornstarch (optional) 2 tsp cold water (optional) PREHEAT the oven to 450°F. IN a small bowl, mix together the thyme, tarragon, rosemary, garlic powder, onion powder, pepper, and 3/4 teaspoon of the salt. Rub the oil or butter over the turkey and sprinkle with the herb mixture, pressing it in lightly. Place in a roasting pan and in the oven, immediately reducing the heat to 350°F. ROAST, basting occasionally with the fat in the pan, until a meat thermometer inserted in the thickest part registers 170°F, about 2 1/2 hours. Remove to a platter, reserve chicken and turkey main dishes the pan juices, and let rest for 15 minutes before carving. POUR the pan juices into a fat separator or glass measuring cup. Discard the fat that rises to the top and pour the juices (about 2 tablespoons) back into the roasting pan. Add the wine or broth and broth. Bring to a simmer, scraping up the browned bits that are stuck to the bottom of the pan. Cook for 3 minutes, adding any accumulated juices from the platter. Strain if desired, and season with the remaining 1/4 teaspoon salt. Whisk the cornstarch with the water. Stir into the pan, cooking until slightly thickened, about 30 seconds. NUTRITION (per serving) 374 calories, 17 g fat, 4 g saturated fat, 50 g protein, 1 g carbohydrates, 0 g sugar, 0 g fiber, 367 mg sodium Fresh herbs and heart-healthy olive oil season these baby potatoes, which are good sources of vitamin C and fiber. Plus, purple potatoes offer a dose of anthocyanins, which may help improve insulin secretion and protect against heart disease. PREP TIME: 5 minutes COOK TIME: 25 minutes SERVINGS: 6 2 lb baby potato mix (purple, red creamers, white creamers) 1 Tbsp extra virgin olive oil 2 tsp chopped fresh rosemary 1 tsp chopped fresh thyme 1 tsp salt 1/4 tsp freshly ground black pepper PREHEAT oven to 425°F. Coat large baking sheet with cooking spray. COMBINE all ingredients in large bowl and toss well. Arrange potatoes in single layer on baking sheet. Roast, turning occasionally, until lightly browned and tender, 23 to 25 minutes. NUTRITION (per serving) 146 calories, 2 g fat, 0 g saturated fat, 4 g protein, 27 g carbohydrates, 0 g sugar, 2 g fiber, 397 mg sodium This holiday favorite has been re-vamped to include just enough "candy" without being overloaded with excess fat and sugar. PREP TIME: 10 minutes COOK TIME: 20 minutes SERVINGS: 8 1¼ lb sweet potatoes, peeled and cut into 2" pieces 1/2 c chopped onions 1 granny smith apple, cut into 1" pieces 1/4 c raisins 1/4 c orange juice 2 Tbsp brown sugar 2 tsp non-diet tub-style margarine or butter 1/2 tsp grated orange rind IN a large saucepan, combine the potatoes and onions. Add 1" of water to the pan. Cover and simmer over medium heat for 8 minutes, or until the potatoes are tender. Drain, returning the vegetables to the pan. ADD the apples, raisins, orange juice, brown sugar, margarine or butter and orange rind. Cook over low heat, stirring frequently, until the liquid reduces slightly and glazes the potatoes and apples. NUTRITION (per serving) 130 calories, 3 g fat, 1 g saturated fat, 2 g protein, 25 g carbohydrates, 11 g sugar, 3 g fiber, 80 mg sodium Trade in the calorie-laden creamy casseroles for this flavorful green bean side dish that’s healthy enough to have more than one helping. PREP TIME: 5 minutes COOK TIME: 12 minutes SERVINGS: 8 1 pkg (16 oz) frozen whole green beans 1 Tbsp non-diet tub-style margarine or butter 1/2 c chopped shallots 1 Tbsp crystallized ginger 1/2 tsp grated lemon rind 1/8 tsp ground black pepper IN a medium saucepan, bring 1" of water to a boil. Place the green beans on a steaming rack and set the rack in the pan. Cover and steam for 7 to 9 minutes, or until the beans are tender. Remove the steaming rack and set aside. Drain the pan. IN the same pan over low heat, melt the margarine or butter. Add the shallots and ginger. Saute for 4 minutes, or until the shallots are tender. Add the green beans, lemon rind and pepper. Cook for 1 minute, or until heated through. NUTRITION (per serving) 50 calories, 1 g fat, 0 g saturated fat, 1 g protein, 7 g carbohydrates, 2 g sugar, 1 g fiber, 21 mg sodium At less than ten calories a serving, this sweet relish is the perfect topping for slices of lean turkey breast. PREP TIME: 5 minutes COOK TIME: 0 minutes SERVINGS: 32 2 c fresh cranberries 1 granny smith apple, chopped 1 navel orange, unpeeled and chopped 1/2 c sugar IN a food processor, combine the cranberries, apples, oranges and sugar. Process with on/off turns just until chunky. TRANSFER to a bowl, cover and refrigerate for at least 2 hours before serving. NUTRITION (per serving) 9 calories, 0 g fat, 0 g saturated fat, 0 g protein, 3 g carbohydrates, 2 g sugar, 0 g fiber, 0 mg sodium Just a spoonful of honey helps the natural sweetness of this fall favorite come through. And a hint of cinnamon is the perfect topper. PREP TIME: 5 minutes COOK TIME: 1 hour 15 minutes SERVINGS: 4 1 acorn squash, about 1½ lb 1/4 tsp ground cinnamon 1/4 tsp salt 1 pinch of freshly ground black pepper 1 tsp olive oil 1 Tbsp honey PREHEAT the oven to 350°F. CUT the squash in half and scoop out the seeds. Cut each half in half again and place in a 13" x 9" baking dish. SPRINKLE the cinnamon, salt, and pepper over each squash quarter. Drizzle with the oil and then the honey. BAKE for 1 hour 15 minutes to 1 hour 30 minutes, until the squash is lightly golden and tender when pierced with a fork. NUTRITION (per serving) 95 calories, 1 g fat, 0 g saturated fat, 1 g protein, 22 g carbohydrates, 8 g sugar, 3 g fiber, 151 mg sodium This casserole is a healthier option than most—it’s low-fat, low-cal, and low-carb. Loaded with delicious artichoke hearts and crabmeat and a splash of hot pepper sauce to give it a kick. PREP TIME: 10 minutes COOK TIME: 10 minutes SERVINGS: 12 2 cans (14 oz each) artichoke hearts, drained with 3/4 c juice reserved 3/4 c seasoned dried bread crumbs 1 can (6½ oz) crabmeat, drained, or 1/2 lb fresh lump crabmeat 2 Tbsp extra-virgin olive oil 1/4 c grated Parmesan cheese Juice of lemon 1 tsp minced garlic 1/4 tsp salt 1/8 tsp hot-pepper sauce, or to taste PREHEAT the oven to 400°F. Coat an 11" x 7" baking dish with cooking spray. COMBINE the artichokes, the reserved artichoke juice, 1/2 cup of the bread crumbs, the crabmeat, 1 tablespoon of the oil, the cheese, lemon juice, garlic, salt, and hot-pepper sauce in the prepared baking dish. Sprinkle with the remaining 1/4 cup bread crumbs and drizzle with the remaining 1 tablespoon oil. BAKE for 10 minutes, or until hot and bubbly. NUTRITION (per serving) 109 calories, 3 g fat, 1 g saturated fat, 8 g protein, 12 g carbohydrates, 0 g sugar, 3 g fiber, 638 mg sodium Honey sweetens the taste of the crisp and tender Brussels sprouts, a good source of vitamins A and C, and folic acid. PREP TIME: 5 minutes COOK TIME: 8 minutes SERVINGS: 4 12 oz brussels sprouts, halved 1/2 sm red onion, halved and sliced 1/2 c water, divided 1 Tbsp honey 2 tsp canola oil 1/8 tsp salt Ground black pepper COMBINE the sprouts, onion, 1/4 cup water, honey, oil, and salt in a skillet. Stir to mix. Cover and set over medium-high heat. Cook, stirring occasionally, for about 8 minutes, or until the sprouts are crisp-tender and glazed. Add scant amounts of the remaining water, if needed, if the bottom of the skillet is browning too fast. SEASON to taste with pepper. NUTRITION (per serving) 77 calories, 3 g fat, 0 g saturated fat, 3 g protein, 13 g carbohydrates, 7 g sugar, 3 g fiber, 95 mg sodium Don’t have enough veggies prepared for the holiday spread? Whip together this healthy asparagus dish in 10 minutes to round off a balanced Thanksgiving meal. PREP TIME: 5 minutes COOK TIME: 5 minutes SERVINGS: 4 1 lb fresh asparagus 1 tsp olive oil 3 Tbsp finely minced red onions 6 Tbsp defatted chicken broth 1 tsp lemon juice 1 Tbsp orange juice 1/2 tsp grated lemon rind Salt Ground black pepper TRIM any tough ends from the asparagus. In a 10" no-stick skillet, combine the asparagus, oil, onions, broth, lemon juice, orange juice and lemon rind; cover. Bring to a boil over medium-high heat; cook for 3 minutes, or until the asparagus is tender. ADD salt and pepper to taste. NUTRITION (per serving) 46 calories, 1 g fat, 0 g saturated fat, 3 g protein, 6 g carbohydrates, 3 g sugar, 3 g fiber, 78 mg sodium More from Prevention: How Celebs Eat Thanksgiving Dinner Seasoned with dried herbs and sprinkled with cranberries, this stuffing recipe uses olive oil and fruit juice to create a healthy alternative to other butter-soaked recipes. PREP TIME: 6 minutes COOK TIME: 28 minutes SERVINGS: 8 1 tsp olive oil 1/4 c white wine or apple juice 1 c chopped onions 1/2 c chopped celery 1 clove garlic, minced 4 c soft bread crumbs 1/4 c cranberries 1 tsp honey or sugar 1 tsp dried thyme 1/2 tsp dried sage 1/4 tsp ground black pepper PREHEAT the oven to 400°F. Coat a 12" x 8" baking dish with no-stick spray. COAT a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil and wine or apple juice. Bring to a boil. Add the onions, celery, and garlic. Cook, stirring, for 5 minutes, or until the vegetables are soft but not browned. IN a large bowl, combine the bread crumbs, cranberries, honey or sugar, thyme, sage, and pepper. Mix well. Add the onion mixture and mix well. TRANSFER to the prepared baking dish. Cover and bake for 20 minutes, or until heated through. NUTRITION (per serving) 86 calories, 1 g fat, 0 g saturated fat, 2 g protein, 15 g carbohydrates, 3 g sugar, 1 g fiber, 161 mg sodium Try this new twist on your usual stuffing recipe for a dish that’s full of flavor and fiber-rich whole grains. PREP TIME: 15 minutes COOK TIME: 45 minutes SERVINGS: 8 1 oz dried porcini mushrooms 1½ c hot water 2 tsp olive oil 1 c chopped scallions 2 cloves garlic, minced 1/2 tsp dried thyme 2 c sliced fresh button mushrooms 2 c pearl barley 3 c defatted reduced-sodium chicken broth 1/4 c chopped fresh parsley 2 Tbsp grated Romano cheese 1/4 tsp salt 1/4 tsp ground black pepper COAT a 3-quart no-stick baking dish with nostick spray; set aside. COMBINE the porcini mushrooms and water in a small bowl, and let stand for about 20 minutes, or until the mushrooms are soft. Using a slotted spoon, remove the mushrooms; chop and set aside. Strain the liquid into a small bowl through a fine sieve lined with cheesecloth or a coffee filter; set aside. COAT a medium saucepan with olive oil nostick spray. Add the oil and warm over medium heat. Add the scallions, garlic, thyme and button mushrooms. Cook over medium heat for 7 to 10 minutes, or until the mushroom liquid has evaporated. ADD the reserved porcini mushrooms and the barley. Cook, stirring often, for 3 to 4 minutes to coat the barley with the vegetables. Add the reserved mushroom liquid and the broth and bring to a boil. Remove from the heat. Stir in the parsley, Romano, salt and pepper. PREHEAT the oven to 400°F. Spoon the stuffing into the prepared dish. Cover with foil and bake for 35 to 40 minutes, or until the barley is tender. NUTRITION (per serving) 218 calories, 3 g fat, 1 g saturated fat, 8 g protein, 43 g carbohydrates, 1 g sugar, 9 g fiber, 285 mg sodium Nutty, sweet, and homemade, this tart is a perfect substitute for sugar-loaded holiday pecan pies. PREP TIME: 20 minutes COOK TIME: 30 minutes SERVINGS: 8 Crust: 1 c whole grain pastry flour 1/4 tsp salt 1/4 tsp ground cinnamon 2 Tbsp canola oil 4 Tbsp ice water Filling: 1/3 c sugar 1 tsp sugar 1/4 c grape-nuts or low-fat granola 2 Tbsp whole grain pastry flour 2 Tbsp chopped toasted walnuts 6 plums, pitted and quartered 1 Tbsp fat-free milk 2 Tbsp red currant jelly TO MAKE THE CRUST: Preheat the oven to 400°F. Line a baking sheet with foil and coat with cooking spray. MIX the flour, salt, and cinnamon in a medium bowl, . Using a fork, slowly stir in the oil until coarse crumbs form. Stir in enough ice water to form a slightly sticky dough. Form into a ball and flatten into a disk. Cover and refrigerate for 15 minutes. PLACE the dough between 2 pieces of waxed paper and roll into a 12" circle. Remove the top piece of paper and invert the dough onto the prepared baking sheet. Peel off the second piece of paper. TO MAKE THE FILLING: In a food processor, combine 1/3 cup of the sugar, the cereal, flour, and walnuts. Pulse until finely ground. SPREAD over the dough, leaving a 1 1/2" border around the edge. Arrange the plums in concentric circles over the nut mixture. Fold the pastry border over the outside edge of the plums. Brush the milk over the dough and sprinkle with the remaining 1 teaspoon sugar. BAKE for 30 to 40 minutes, or until the crust is golden and the juices are bubbling. With a long metal spatula, loosen the pastry bottom. Slide the tart onto a serving platter and let cool. BEFORE serving, melt the jelly in a small saucepan over low heat. Brush over the plums. NUTRITION (per serving) 173 calories, 5 g fat, 0 g saturated fat, 3 g protein, 31 g carbohydrates, 17 g sugar, 2 g fiber, 96 mg sodium This pudding garners much of its flavor from spices that are reminiscent of autumn weather, like allspice and cinnamon. PREP TIME: 5 minutes COOK TIME: 25 minutes SERVINGS: 6 2 lg eggs 2 lg egg whites 1/4 c molasses 1/4 c granulated sugar 1 c canned pumpkin 3/4 c fat-free milk 1/3 c whole grain pastry flour 2 tsp ground ginger 1½ tsp ground cinnamon 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp ground allspice 1 tsp confectioners' sugar PREHEAT the oven to 400°F. Coat a 9" x 9" baking dish with cooking spray. MIX the eggs, egg whites, molasses, and granulated sugar in a large bowl. Stir in the pumpkin, milk, flour, ginger, cinnamon, baking powder, baking soda, and allspice. Pour into the prepared baking dish. BAKE for 25 minutes, or until the pudding is lightly browned and cracked around the edges but still a bit soft in the center. Cool on a rack for 10 minutes. JUST before serving, place the confectioners' sugar in a small sieve and dust over the warm pudding. NUTRITION (per serving) 151 calories, 2 g fat, 1 g saturated fat, 6 g protein, 29 g carbohydrates, 19 g sugar, 2 g fiber, 251 mg sodium Whole-wheat phyllo dough surrounding warm apples and raisins combine for a healthier take on apple pie. PREP TIME: 30 minutes COOK TIME: 15 minutes SERVINGS: 12 2 granny smith or golden delicious apples, peeled, cored, and thinly sliced (about 3 c) 1/4 c packed light brown sugar 2 Tbsp golden raisins 1/2 tsp ground cinnamon 1/4 tsp ground nutmeg 1/3 c plain dry bread crumbs 1/4 c granulated sugar 12 sheets (17" x 11" each) frozen whole wheat phyllo dough, thawed 1/2 c apricot all-fruit preserves, warmed 1 Tbsp confectioners' sugar PREHEAT the oven to 400°F. Line a large baking sheet with parchment paper. MIX the apples, brown sugar, raisins, cinnamon, and nutmeg in a large bowl. MIX the bread crumbs and granulated sugar in a small bowl. PLACE the phyllo on a dry kitchen counter and cover with plastic wrap and a damp towel to keep it from drying out. Remove 1 sheet, spread it flat, and mist with butter-flavored cooking spray. Sprinkle with 1 scant tablespoon of the crumb mixture. Repeat layering to use 4 more of the remaining phyllo sheets and about half of the crumb mixture. Top with 1 phyllo sheet and mist with the cooking spray. SPREAD with 1/4 cup of the preserves to within 1" of the edges. Spoon half of the apple mixture over the preserves. Fold 1" of each long edge over the apple mixture. Starting with the short edge, roll up as tightly as possible. Gently place the strudel, seam side down, on the prepared baking sheet. Mist the top with cooking spray. REPEAT to make a second strudel. USING a sharp knife, make several slashes in the top of each strudel. BAKE for 15 minutes, or until crisp and golden brown. Sprinkle with the confectioners' sugar. Serve warm. NUTRITION (per serving) 153 calories, 1 g fat, 0 g saturated fat, 2 g protein, 34 g carbohydrates, 18 g sugar, 1 g fiber, 121 mg sodium If you’re looking for a more portable dessert, these bars are the solution—they’re packed with carrots, raisins, cranberries, and nuts, and held together with a delectable pumpkin cake. PREP TIME: 12 minutes COOK TIME: 30 to 35 minutes SERVINGS: 12 1 c all-purpose flour 1 tsp baking powder 1/4 tsp baking soda 1/2 tsp ground cinnamon 1/4 tsp salt 1 lg egg 1 lg egg white 1 c packed brown sugar 1/2 c canned pumpkin 2 Tbsp canola oil 2 Tbsp trans-free margarine or butter, melted Grated peel of 1 orange 1 tsp vanilla extract 1/2 c packed grated carrots 1/2 c raisins 1/3 c dried cranberries or chopped apricots 1/3 c chopped walnuts or pecans PREHEAT oven to 350°F. COMBINE flour, baking powder, baking soda, cinnamon, and salt. IN separate bowl, beat egg and egg white until foamy. Beat in sugar, pumpkin, oil, margarine, orange peel, and vanilla extract until smooth. ADD flour mixture to egg mixture, and stir by hand until almost combined. Stir in carrots, raisins, cranberries, and nuts just until blended. SPREAD batter into 8"x 8" pan coated with cooking spray. Bake 30 to 35 minutes, until top springs back when lightly touched. Cool in pan on rack. NUTRITION (per serving) 214 calories, 7 g fat, 1 g saturated fat, 0 g pro, 34 g carbohydrates, 2 g fiber, 152 mg sodium More from Prevention: 16 More Healthy Thanksgiving Recipes
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Nemojte dozvoliti da vas zavaraju svojim ružičastim okusom. Bobice aktiviraju enzime za detoksikaciju, a đumbir stimuliše probavu. Foto: pixabay.com Porcija za dvoje 1 šoljica smrznutih nezaslađenih malina 3/4 šoljice hladnog nezaslađenog bademovog ili rižinog mlijeka 1/4 šoljice smrznutih otkoštenih trešanja ili malina 1 1/2 kašika meda 2 kašike sitno ribanog svježeg đumbira 1 kašika mljevenih sjemenki lana 1-2 kašike svježe cijeđenog soka od limuna Ubacite sve sastojke u blender i dodajte sok od limuna po želji. Blendajte dok ne dobijete glatku kašu. Naspite u 2 hladne čaše. Nutritivna vrijednost (po porciji): 112 kalorija, 1 g proteina, 26 g ugljikohidrata, 3 g vlakana, 1.5 g masti, 0 g zasićenih masti, 56 mg natrija.