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
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