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Having diabetes or pre-diabetes doesn't mean you can't have pumpkin pie at Thanksgiving. It does mean that you have to be a little more mindful of your desert choices.



Here are 2 ways to make any dessert recipe a little bit healthier.


  1. Cut back on the sugar

  2. Slow the absorption of sugar by adding fiber, protein and healthy fats


 

#1 How to cut back on sugar in recipes


You can often decrease the sugar in a recipe by 1/4 without changing the texture. If a recipe calls for 1 cup of sugar, you would only add 3/4 cup. It will taste less sweet, but overtime you'll enjoy desserts that aren't as sweet.


I made this cookie recipe yesterday with only 1/2 cup sugar instead of 3/4 cup. Everyone still loved them!


You might be thinking that 1/4 cup won't make a difference in sugar content, but it totally does. In some cases, it can save you 1-2 teaspoons of sugar per cookie!


How does 1 teaspoon compare to your daily limit? The American Heart Association recommends limiting added sugars to 6 teaspoons per day for kids and women. So 1 teaspoon is a big deal!


Little changes add up over time!


Here's an example of a lower sugar pumpkin cake I frequently make. The original recipe had 2 cups of sugar and I cut it back to 1 + 1/3 cup.





#2 How to slow the absorption of sugar


One way to help the body handle extra sugar is to slow down digestion so that the sugar in food doesn't all enter into the bloodstream at once.


Protein, fat and fiber slow down digestion.


Look for dessert recipes with the following ingredients:


Nuts & nut butters: high in protein, fiber and healthy fats


Whole Grain Flours: Whole wheat flour is high in protein and fiber. I keep whole wheat pastry flour on hand for making cookies (I buy it in bulk at WinCo). You usually can't tell the difference between this flour and white flour in cookie recipes.


Fruits & Vegetables: bananas, apples, applesauce and pumpkin are in fiber. They also add natural sweetness, which helps you to decrease the amount of added sugar.


Blended Beans: I know this sounds weird, but beans add fiber and protein. My kids love these black bean brownies (I just use butter and regular sugar instead of those fancy ingredients): https://www.eatingbirdfood.com/fudgy-maple-flourless-black-bean-brownies/#wprm-recipe-container-33779


These are my favorite sites for healthier dessert recipes:


 

What dessert will I be bringing for Thanksgiving?

image source: food52 (link below)


Pumpkin Pudding. I follow this recipe, but decrease the sugar to a little bit more than 1/2 cup. I don't want to waste my calories on the crust because I only like the filling anyway.



image source: ambitious kitchen (link below)


Apple Crisp. I follow this recipe, but decrease the sugar in the apples to 2 Tablespoons. I'll use sugar, not maple syrup. Maple syrup is way too expensive.


 

Remember, just because you have diabetes doesn't mean you can't have sweets. It does mean you need to be careful how much you eat, and adapting recipes to be a little healthier can make a difference in the long run.


What will you be cooking for Thanksgiving? Leave a comment or send me an email, I want to know!











Why wait for the new year to start healthy habits? Jumpstart your healthy eating goals now with these delicious fruit and veggie side dishes. Whether you are hosting a Thanksgiving crowd, or just bringing something to share, these yummy recipes are sure to please your "peeps" and your palate.




#1 Roasted Brussel Sprouts


At my family's thanksgiving get togethers, someone is always ASSIGNED the brussels sprouts, just like someone is ASSIGNED the rolls and apple pie. They are that good.


Unlike boiled brussels sprouts (gag and cringe), roasted sprouts are crispy, sweet and delicious. Don't believe me? Check out all the positive reviews in the Allrecipes link below; while you are there, be sure to watch the how-to video.


image source: allrecipes.com (link above)


How much will this recipe cost? All you have to buy is the brussels sprouts ($5.49 @ Smiths - serves 8-10 people) and top them with a bit of oil and salt. That's it!


To cut on costs, you can use frozen brussels sprouts. The texture isn't as good, so I recommend using fresh sprouts your first time, and trying frozen later. Bulk sprouts at Winco or other markets might also be cheaper.


Want to know more about how to pick out and store brussels sprouts? Click here.


 

#2 Fresh Fruit Salad



Skip the coolwhip/pudding mix and serve your fruit salad naked! It will save you money and calories.


My favorite fall fruit salad is: apples, pomegranates and a little bit or orange.


Simply peel and chop 2-3 apples, separate the pomegranate seeds and peel the clementines. Mix them together in a bowl and voila, you've got a fancy fruit salad. For a bit more flavor, squeeze juice from a fresh lemon over the top.


How much will it cost? About $6. Sometimes you can get apples for less, I like to buy a few different kinds for different flavors.



Got new eaters? Serve up some applesauce instead. This recipe is a choking hazard for new eaters! Wait until your child is good a chewing before serving hard apples, pomegranate seeds and orange chunks.


 

#3 Bagged Salad Mix



Making your own salad can get expensive, especially if you don't already have dressing ingredients and fancy cheeses on hand.


I have fallen in LOVE with bagged salad mixes. The sweet kale and apple feta mixes are the perfect accompaniment to fall meals. My kids love the "Everything Bagel" salad mix from Taylor Farms.



The little crunchy bits in these salads also get kids (and wary adults!) interested in eating their greens. The portion size is small to prevent having leftovers rotting in the bottom of your fridge.


Smith's often clearances the salads out for $1.50, so keep an eye out for discount tags! Make sure the greens aren't slimy before purchasing and eat them within a day; discount produce is usually at the end of it's life.



BONUS RECIPE:


This one isn't as easy, but I want you to know about it because it's a family favorite:


Roasted Butternut Squash

image source: allrecipes.com


An alternative to roasted brussels sprouts is roasted butternut squash. It's more difficult to prepare (you have to peel and chop it, which is hard if you don't have sharp knife and a good peeler).


When roasted, these little squares of butternut squash taste like french-fries.


My family often can't wait for these to get off the pan before they start snitching on them.



How much will a butternut cost?



About $5 for a whole squash. Pre-cut squash is significantly more expensive per ounce, and frozen is the least expensive, but if you don't want to do the chopping, pre-chopped is a good option.


Those are my go-to side dishes for holiday meals. Do you have a favorite holiday side? If so, send me an email nicolebuhlerRD@gmail.com or put a comment on this post. I reply to all comments and emails!


Next week I will share some of my favorite sources for healthier thanksgiving desserts!


Happy Cooking!







Last weeks blog compared the cost of healthy choices vs. less healthy choices. While the healthy choice isn't ALWAYS less expensive, it often can be. Check out these money saving healthy food swaps:


  1. Hot Dog vs. Peanut Butter



Cost: peanut butter wins by 3 cents per oz

Peanut butter = 10 cents per oz

Bar-S Hot Dog = 13 cents per oz


Nutrition: Peanut butter wins!


More protein and more healthy nutrients per serving!


2 TABLESPOONS PEANUT BUTTER

1 BAR-S HOT DOG

7 grams protein

3 grams protein

3 grams fiber

0 grams fiber

2 grams saturated fat (bad fat)

3 grams saturated fat (bad fat)

150 mg sodium

430 mg sodium

6% iron needs for the day

2% iron needs for the day

150 mg sodium

430 mg sodium


I almost never buy hot dogs, but my family eats a jar of peanut butter a week!


If you are looking for a quick healthy protein food for your kids, a peanut butter sandwich on whole wheat bread can't be beat in cost or nutrition.




 


  1. Frozen Burrito vs. Tortilla with Cheese & Beans



Cost: Tortilla with cheese wins by 5 cents per ounce (not much)

tortilla with cheese & beans = 57 cents each

frozen burrito = 62 cents each


Nutrition:

I never buy frozen burritos, but we eat a lot of quesadillas at our house! They are healthier because you can use corn or whole wheat tortillas to increase the fiber! A homemade quesadilla can also have more beans and less cheese!


 

Tuna Sandwich vs. Homemade Hamburger



Cost: Tuna Sandwich wins

tuna sandwich = $1.37 each

energy drink on average = $2.32 each


Nutrition: tuna sandwich wins!


More protein plus more omega-3 fats and vitamin D!


Hamburgers are nutritious! They are high in iron, which is important for young children! But tuna is healthier, less expensive and EASIER TO MAKE. I eat tuna twice a week for lunch. It is one of the healthiest things I eat every week!


tuna

burger

17 grams protein

12 grams protein

370 mg salt

depends on how much you add

12% daily need iron

15% daily need iron

20% daily need omega 3

0% daily need omega 3

15% daily need vitamin D

0% daily need vitamin D



 



Homemade Green Smoothie vs. Store Bought Energy Drink



Cost: Green Smoothie wins!

green smoothie = $0.87 cents each

energy drink on average = $2.50 each


Nutrition: green smoothie of course!


You may think I'm crazy, but if you want to feel good, drinking a green smoothie will help you so much more than anything in a can.


Green smoothies are loaded with vitamins, minerals, protein and fiber. They are also hydrating and help your body function at it's best. Here's the recipe I use for a green smoothie every day: https://www.ddinutrition.com/recipes-2/green-smoothie


That's it for the cost comparisons today!


I'll be back next week talking about foods for thanksgiving!




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