ALTERNATIVE HOLIDAY COOKING FOR DIABETICS SUGGESTED

MANHATTAN -- It's official now: the holidays are here. 'Tis the season of excesses: lots of hustle and bustle, numerous social events, shop-till-you-drop gift buying excursions, time and money shortages, travel and endless occasions for food and drink. It's an enjoyable, yet stressful time of year, especially if holiday foods don't fit into a modified diet for diabetes.

"We all need a plan to get through the holidays, but it's even more important for those with such a serious medical condition as diabetes," said Diane Sanders, nutrition education extension assistant at Kansas State University. "The basic plan for controlling diabetes involves balancing food, activity and medication."

According to Sanders, food is a major part of the balancing act. Meal planning is essential for good diabetic control since food, activity and medication work together to control blood sugar levels. The meal plan that your diabetes educator and dietitian work out for you will help you to know what to eat, how much to eat and when to eat. Fitting holiday foods and eating times into your normal schedule is very important. Try to eat holiday meals within one hour of regular meal times.

The first step is to be sure that you know your diet prescription well. If not, carry a small pocket reference. Consult it when you don't know which offerings from the buffet table will fit your needs best. It is easier to bypass the high-fat, high-sugar treats now because healthy eating is more popular and more people are watching what they eat. Remember that portion size is as important as food selection.

Avoid sugared foods and beverages. Sugar substitutes are widely available and easily carried in a purse or pocket in individual packets. At parties, remember that the socializing, conversation and general merriment are the focus of the season, not the food and drink.

Free foods are foods and drinks that contain less than 20 calories per serving. Two or three servings can be eaten per day off the free foods listed with a specific serving size. Several servings or an unlimited amount can be eaten of those free foods listed without a serving size.

Some free foods are bouillon, sugar-free carbonated beverages, unsweetened cranberries and rhubarb, cabbage, celery, cucumber, onions, mushrooms, salad greens, and sugar-free candy, gelatin, gum, jam or syrup. Also included as free foods are catsup, horseradish, mustard, unsweetened or dill pickles, low-fat salad dressing and taco sauce.

The following recipes use EQUAL, the sweetener from NutraSweet brand of aspartame. These holiday recipes are adapted from collections of recipes by the NutraSweet Company. EQUAL is available in individual packets, tablets and bulk form; from the equivalent sweetness chart, 1 packet sweetens as 1/4 teaspoon EQUAL MEASURE and both sweeten like 2 teaspoons sugar.

INSTANT COCOA MIX

2 cups nonfat dry milk powder
1/2 cup low-fat powdered nondairy creamer
1/2 cup unsweetened cocoa powder
10 packets EQUAL or 1 tablespoon EQUAL MEASURE
3/4 teaspoon ground cinnamon

Stir all ingredients together to prepare mix. Cover and store in airtight container.

For each serving, add 3/4 cup boiling water to 1/3 cup mix and stir to dissolve.

Makes 2 2/3 cups mix, enough for eight 6-ounce servings.

Variations: Place cinnamon stick in each mug instead of using ground cinnamon.

For mocha flavored mix, prepare as directed except decrease cocoa powder to 1/3 cup and add 1/4 cup instant coffee crystals.

Nutrition information: mocha mix: 93 calories, 7 g protein, 15 g carbohydrate, 1 g fat, 3 mg cholesterol, 85 mg sodium. Diabetic exchange: 1 Milk.

Per serving: 104 calories, 8 g protein, 17 g carbohydrate, 2 g fat, 3 mg cholesterol, 93 mg sodium. Diabetic exchange: 1 milk.

PUMPKIN PIE

1 15-oz. package folded refrigerator unbaked pie crust (2 crusts)
1 envelope unflavored gelatin
2 tablespoons cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon salt
1 l6-oz. can pumpkin
1 12-oz. can evaporated skim milk
1/2 cup egg substitute
16 packets EQUAL or 5 teaspoons EQUAL MEASURE

Bake one pie crust according to package directions; reserve remaining pie crust for garnish or another pie.

In a large saucepan combine gelatin, cornstarch, cinnamon, nutmeg, ginger and salt. Stir in pumpkin and evaporated skim milk. Let stand 5 minutes to soften gelatin. Cook and stir over medium heat until mixture bubbles; cook and stir for 2 minutes more. Remove from heat.

Gradually stir 1 cup hot mixture into egg substitute; return all egg mixture to saucepan. Cook and stir over low heat for 2 minutes. DO NOT BOIL. Remove from heat. Stir in EQUAL. Pour into baked pie crust. Cover and chill 6 hours or overnight. Makes 8 servings.

Nutrition information per serving: 237 calories, 8 g protein, 28 g carbohydrate, 10 g fat, 55 mg cholesterol, 175 mg sodium. Diabetic exchange: 1/2 milk, 1-1/2 bread, 2 fat.

CRANBERRY SAUCE

2/3 cup water
2 cups cranberries (8 ounces)
24 packets EQUAL or 7-1/4 teaspoons EQUAL MEASURE

In medium saucepan combine water and cranberries. Bring to a boil and reduce heat. Boil gently, uncovered, over medium heat for 8 minutes; stir occasionally. (Skins will pop.) Remove from heat.

Mash slightly. Stir in EQUAL. Cover and chill. Serve chilled as accompaniment. Makes 1 1/2 cups (13, 2-tablespoon servings).

Nutrition information per serving: 17 calories, 0 g protein, 4 g carbohydrate, 0 g fat, 0 mg cholesterol, 0 mg sodium.
Diabetic exchange: free food.

MUSTARD BBQ SAUCE

1 cup finely chopped onion
1/2 cup vinegar
1/2 cup spicy brown mustard
1/2 teaspoon celery seed
4 cloves garlic, minced
1/2 teaspoon liquid smoke flavoring (optional)
5 packets EQUAL or 1-1/2 teaspoons EQUAL MEASURE

Combine first six ingredients in small saucepan. Bring to boil. Reduce heat; cover and simmer for 10 minutes or to desired consistency. Remove from heat. Stir in EQUAL. Makes about 1 cup (16, l tablespoon servings).

Variation: Use flavored vinegar (tarragon, marjoram, mint, etc.) for extra flavor.

Nutrition information per serving: 12 calories, 1 g protein, 2 g carbohydrate, 0 g fat, 0 mg cholesterol, 69 mg sodium. Diabetic exchange: free food.

BAKED BEAN MEDLEY

3/4 cup chopped onion
3 slices bacon, cut up
1 15-oz. can butter beans
1 8-oz. can red kidney beans
1 8-oz. can tomato sauce
1/4 cup water
1 tablespoon Worcestershire sauce
1/2 teaspoon dry mustard
1/8 teaspoon garlic powder
6 packets EQUAL or 1-3/4 teaspoons EQUAL MEASURE

Rinse and drain beans. In large skillet cook bacon and onion until onion is tender and bacon is crisp. Drain off fat. In 1-1/2 quart casserole, mix beans, tomato sauce, water, Worcestershire sauce, dry mustard and garlic powder. Add onion and bacon mixture; stir until blended.

Bake, covered, in 375 degree F oven for 45 minutes. Uncover and stir. Bake uncovered about 10 minutes more or until at desired consistency. Stir in EQUAL. Makes 6-8 servings, about 3/4 cup each.

Variation: Use turkey bacon to further reduce fat content.

Nutrition information per serving: 228 calories, 13 g protein, 38 g carbohydrate, 4 g fat, 5 mg cholesterol, 953 mg sodium. Diabetic exchange: 1 vegetable, 2 bread, 1 meat, 1 fat.

December 1994