Winter Vegetable Stew

Featured Recipe for the Month

Winter Vegetable Stew

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It seems like everywhere you look are delicious foods that have too much sugar, too much fat, or too much of both! But just because you’re diabetic doesn’t mean you have to pass on all the season’s favorite treats. These tips will help you stay healthy.

Eat This, Not That!

Be sugar smart during the holiday season. Try out these easy ingredient replacements in your favorite Thanksgiving recipes:

Instead of...Try...
White Potatos Sweet Potatoes or Cauliflower Mash
Pasta Spaghetti Squash
White Rice Wild Rice or Riced Cauliflower
Corn Peas or Leafy Greens
White Rolls Whole-Grain Rolls

Pay Attention to Labels

You’ve heard this one before, but it always bears repeating. When you’re at the store stocking up for your meal, be sure to look at the labels to find out how much sugar is in a serving. Some amount of sugar will occur naturally but keep an eye out for added sugars by scanning the list of ingredients. The most common added sugars are sugar, honey, and molasses. Others you might miss include agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, fructose, high-fructose corn syrup, invert sugar, lactose, maltose, and malt syrup. Avoid foods that have added sugars near the top of the list of ingredients.


Holiday Favorites 

The holiday staple reimagined with less fat and sugar.

  • 1¼ lb sweet potatoes, peeled and cut into 2-inch pieces
  • 1/2 cup chopped onions
  • 1 granny smith apple, cut into 1-inch pieces
  • 1/4 cup raisins
  • 1/4 cup orange juice
  • 2 tbsp brown sugar
  • 2 tsp non-diet margarine or butter
  • 1/2 tsp orange zest

 Instructions:

  1. Combine potatoes and onions in a large pan. Add 1" of water to the pan. Cover and simmer over medium heat for eight minutes, or until the potatoes are tender. Drain and return vegetables to the pan.
  2. Add the apples, raisins, orange juice, brown sugar, margarine or butter and orange zest. Cook over low heat, stirring frequently, until the liquid reduces slightly and glazes the potatoes and apples. Makes 8 servings.

Just sweet enough, this delectable fruit relish is the perfect complement to a slice of lean turkey breast.

  • 2 cups fresh cranberries
  • 1 granny smith apple, chopped
  • 1 navel orange, unpeeled and chopped
  • 1/2 cup sugar

Instructions:

  1. Combine the cranberries, apples, oranges and sugar in a food processor. Blend by turning processor on and off until chunky.
  2. TRANSFER to a bowl, cover and refrigerate for at least 2 hours before serving. Makes 32 servings.

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