DIABETES-FRIENDLY HOLIDAY LISTDIABETES-FRIENDLY HOLIDAY LIST. ALL YOU NEED 1/4 cup low-fat cream...

PRODUCE• Anjoupears26gcarbin1mediumfruit

• Apples25gcarbin1mediumfruit

• BolthouseFarmssaladdressings2-6gcarbper2Tbsp.serving

• Brusselssprouts6gin1/2cup

• Cauliflower5gin1cup

• Clementines9gcarbin1fruit

• Cranberries13gcarbin1cup,unsweetened

• Dates18gcarbin1pitteddate

• Freshcutgreenbeans8gcarbin1cup

• Grapes9gin10grapes

• Kale7gin1cup

• Pomegranates15gcarbin1/2cuparils

• Pumpkins8gcarbper1cupcubes

• Slicedbabyportabellamushrooms6gcarbin1cupsliced

• Sweetpotatoes20gcarbin1/2cup

• Wintersquash22gcarbin1cupcubes

• Saladaminimalamountofcarbsvarydependingonvarietychosen

HEALTHMARKET• BlueDiamondNut-Thins24gcarbper17crackers

• Hy-VeeHealthMarketPowderedPeanutButter(originalandchocolateflavors)6gcarbohydrateper2Tbsp.

• Mary’sGoneCrackers21gcarbper13crackers

• PacificCreamofMushroomSoup10gper1/2cup

• PacificJelliedCranberrySauce28gper1/4cup

• SimplyOrganicDipMixes1-2gcarbperservingunprepared

MEAT DEPARTMENT• Prosciutto

• Spiralham2gcarbper3oz.serving

• Turkey

• SirloinRoastsandSteaks

DAIRY• 1/3-less-fatcreamcheese

• 2%milkcheeses

• BabybelCheese

• Cabot50%ReducedFatCheeses

• ChobaniYogurt

• Siggi’sYogurt

GROCERY• Almonds

• AthensMiniFilloShells4gcarbper2shells

• GhirardelliDarkChocolateBakingChips8gcarbper16chips

• Cannedpumpkin20gcarbper1cup

• Fat-freeevaporatedmilk2gcarbper1Tbsp.

• Frozenfruitsreadnutritionfactspanel,carbamountswillvary

• Frozenvegetablesreadnutritionfactspanel,carbamountwillvary

• HodgsonMillHoneyWholeWheatBreadMix22gperserving

• Pecans

• Reduced-sodiumbroths

• Walnuts

• Whitewholewheatflour21gcarbper1/4cup

• Wholegraincrackersreadnutritionfactspanel,carbamountsvary

• Zöet70%DarkChocolate20gcarbper3square

•NoSaltAddedCannedVegetablescarbsvary

DIABETES-FRIENDLY HOLIDAY LIST

ALL YOU NEED

1/4cuplow-fatcreamcheese,softened1/2cuppowderedsugar1cuppumpkinpiemix1tspgroundcinnamon1/2tspnutmegPinchofsalt1cup(8oz)vanilla0%ChobaniGreekyogurtFreshappleslices(1/2anappleperperson),forserving

ALL YOU DO

1.Withanelectricmixeratmediumspeed,beatcreamcheeseandsugaruntilsmooth.Addpiefilling,cinnamon,nutmegandsalt,beatingwell.

2.Foldinyogurtonlowspeeduntilfullyblended.Coverandchill8hours.Servewithappleslices.

Nutritionperservingfordipalone:66calories,1gfat,12gcarb,2gfiber,3gprotein,38%vitaminA,1%vitaminC,4%calcium,2%iron

Source:www.chobanikitchens.com/recipes

PUMPKIN PIE DIPServes12

ALL YOU NEED

8cupsbite-sizecauliflowerflorets(about1head)4clovesgarlic,crushedandpeeled1/3cupnonfatbuttermilk(seeTip)4teaspoonsextra-virginoliveoil,divided1teaspoonbutter1/2teaspoonsaltFreshlygroundpepper,totasteSnippedfreshchivesforgarnish

ALL YOU DO

1.Placecauliflowerfloretsandgarlicinasteamerbasketoverboilingwater.Coverandsteamuntilverytender,12to15minutes.(Alternatively,placefloretsandgarlicinamicrowave-safebowlwith1/4cupwater,coverandmicrowaveonHIGHfor3to5minutes.)

2.Placethecookedcauliflowerandgarlicinafoodprocessor.Addbuttermilk,2teaspoonsoil,butter,saltandpepper;pulseseveraltimes,thenprocessuntilsmoothandcreamy.Transfertoaservingbowl.Drizzlewiththeremaining2teaspoonsoilandgarnishwithchives,ifdesired.Servehot.

NutritionPerserving:107calories;7gfat(1gsat,4gmono);3mgcholesterol;10gcarbohydrates;0gaddedsugars;5gprotein;4gfiber;339mgsodium;288mgpotassium.VitaminC(150%dailyvalue),Folate(22%dv).

Source:www.eatingwell.com

CREAMY MASHED CAULIFLOWERMakes:4servings,3/4cupeach

Regularmashed

potatoeshavearound

36gofcarbohydrate

per3/4cup.Save16g

perservingbyhaving

mashedcauliflower

instead.

ALL YOU NEED

2poundsgreenbeans,trimmed21/2teaspoonsextra-virginoliveoil,divided2ouncesprosciutto,thinlysliced,cutintoribbons4clovesgarlic,minced2teaspoonsmincedfreshsage1/4teaspoonsalt,dividedFreshlygroundpepper,totaste1/4cuptoastedpinenuts11/2teaspoonsfreshlygratedlemonzest1teaspoonlemonjuice

ALL YOU DO

1. Bringalargepotofwatertoaboil.Addbeans,returntoaboil,andsimmeruntilcrisp-tender,3to4minutes.Drain.

2.Heat1/2teaspoonoilinalargenonstickskilletovermediumheat.Addprosciutto;cook,stirring,untilcrispy,4to5minutes.Drainonapapertowel.

3.Wipeoutthepan;heattheremaining2teaspoonsoilovermediumheat.Addthebeans,garlic,sage,1/8teaspoonsaltandseveralgrindsofpepper.Cook,stirringoccasionally,untilthebeansarebrownedinplaces,3to4minutes.Stirinpinenuts,lemonzestandtheprosciutto.Seasonwithlemonjuice,theremaining1/8teaspoonsaltandpepper.

NutritionPerserving:99calories;5gfat(1gsat,2gmono);6mgcholesterol;10gcarbohydrates;5gprotein;4gfiber;264mgsodium;196mgpotassium

Source:www.eatingwell.com

SIZZLED GREEN BEANS WITH CRISPY PROSCIUTTO & PINE NUTSMakes:8servings,3/4cupeach

Onesliceofpumpkinpiehas46g

carbohydrate(withoutwhipped

topped!).Save19gofcarbohydrate

byhavingPumpkinPieDipwith

AppleSlicesinstead.Dip+1/2an

apple:27gcarb.

Save13gofcarbper

servingbyhaving

SizzledGreenBeanswith

ProsciuttoandPineNuts

insteadoftraditionalGreen

BeanCasserole!

FOR MORE HEALTHY HOLIDAY

TIPS AND RECIPES VISIT

HY-VEE.COM