You can make Thanksgiving an enjoyable and delicious meal for people with diabetes in your social circle. Ideally, a person with diabetes should consume mo more than 45 to 60 grams of carbohydrates per meal, so focusing on low-carb dishes is a good place to start. Prepare side dishes that are packed with spice, low in sugar and have lots of vegetables. Keep the turkey, because as a low-fat meat it is a healthier option for people with diabetes, who have an increased risk of cardiovascular disease.[1] However, you can cut down on the fat in the turkey by removing the skin, and you can serve diabetes-friendly fruits or spiced cookies for dessert.[2]
EditIngredients
EditRoasted Squash with Garlic and Parsley[3]
Ten servings, 103 calories per serving with 20 grams of carbohydrates
- Five pounds of peeled and cut winter squash, such as butternut or hubbard
- Two tablespoons of extra-virgin olive oil
- One and a half teaspoons of salt
- One quarter teaspoon of freshly ground pepper
- Three cloves of minced garlic
- Two tablespoons of chopped Italian parsley
EditRed Cabbage Salad[4]
Six servings, 76 calories per serving with 10 grams of carbohydrates
- One tablespoon of olive oil
- Four cups of thinly sliced red cabbage
- Three quarters of a teaspoon of caraway seeds
- Half a teaspoon of salt
- One crisp Gala apple
- One minced shallot
- One tablespoon of red wine vinegar
- Half a teaspoon of Dijon mustard
- Half a teaspoon of freshly ground pepper
- Two tablespoons of walnuts, chopped and toasted
EditRoasted Potatoes with Herbs[5]
Six servings, 146 calories per serving with 27 grams of carbohydrates
- Two pounds of baby potatoes
- One tablespoon of olive oil
- Two teaspoons of chopped rosemary
- One teaspoon of chopped thyme
- One teaspoon of salt
- A quarter teaspoon of black pepper, ground
EditHerb-Rubbed Turkey[6]
Twelve servings, 374 calories per serving with 1 gram of carbohydrates
- One whole, six-pound turkey
- Half a cup of dry white wine
- Half a cup of chicken broth
- One and a half teaspoons of cornstarch
- Two teaspoons of cold water
- Three quarters of a teaspoon of thyme
- Three quarters of a teaspoon of tarragon
- Half a teaspoon of rosemary
- Half a teaspoon of garlic powder
- Three quarters of a teaspoon of onion powder
- A quarter teaspoon of black pepper
- One teaspoon of salt
- Two teaspoons of olive oil
EditBerries with Maple Cream[7]
Four servings, 140 calories per serving with 31.4 grams of carbs
- Three quarters of a cup of fat free sour cream
- A quarter cup of maple syrup
- One cup of fresh blueberries
- One and a half cups of fresh raspberries
EditPumpkin Spice Cookies[8]
Serving size: one cookie, 72 calories per serving with 13 grams of carbs
- Two thirds of a cup of whole wheat pastry flour
- Two thirds of a cup of all purpose flour
- One teaspoon of baking powder
- Half a teaspoon of baking soda
- Half a teaspoon of salt
- One teaspoon of ground cinnamon
- Half a teaspoon of ginger, ground
- One quarter teaspoon of ground allspice
- One quarter teaspoon of grated nutmeg
- Two eggs
- Three quarter cups of light brown sugar
- Three quarter cup of canned pumpkin puree
- Quarter cup of canola oil
- One quarter cup of molasses
- One cup of raisins
EditSteps
EditCooking the Turkey
- Purchase the turkey. Depending on your preference, you may want to use a kosher, free-range, heritage or natural turkey. Ask your local butcher for the best available turkey, and make sure you use an appropriate sized turkey. You can use the following guidelines:[9]
- For two to four people, you will want a three to six-pound turkey.
- For six to eight people, you will need a nine to twelve-pound turkey.
- For ten to twelve people, you will need a fifteen to eighteen-pound turkey.
- For fourteen to sixteen people, you will need twenty to twenty-four pounds of turkey.
- Cut the fat off the turkey. You can get rid of some of the fat and cholesterol in your Thanksgiving turkey by removing the skin.[10] Slowly pull the skin from the turkey with a knife. Use the knife to separate it from the meat. Set the skin aside.[11]
- Prepare the turkey. This recipe is diabetic-friendly, with zero sugar per serving. In a small bowl, mix all the herbs and the salt. Then, cover the turkey in the olive oil. Sprinkle the herb mixture over the turkey and on the inside.[12]
- This recipe has 374 calories per serving, including 17 grams of fat, 50 grams of protein, one gram of carbohydrates and zero grams of sugar.[13]
- Put the turkey in a roasting pan. Put the roasting pan with the turkey in the oven. Reduce the heat to 350 Fahrenheit (176 Celsius). Roast it for two and a half hours. When it comes out, the inside temperature should be 170 Fahrenheit (76 Celsius). Take it out and let it rest for fifteen minutes.[14]
EditMaking Diabetes-Friendly Side Dishes
- Roast squash with garlic and parsley. Start by turning on your oven at 375 Fahrenheit (190 Celsius). While the oven is preheating, toss the cut squash in olive oil, salt and pepper. Then, spread it on a baking sheet. Roast it for about 35-45 minutes or until it is tender. While it is roasting, brown the garlic in a frying pan with some olive oil. When the squash is done, toss it with the browned garlic and the parsley.[15]
- Serve a red cabbage salad. This German cabbage salad is appropriate for people with diabetes, since there is no added sugar and it only has 6 grams of sugar per serving.[16] In a large saucepan on medium heat, heat up some olive oil. Throw in the cabbage with the salt and caraway seeds. Cook it until tender, which should take between eight and ten minutes. Take it off the heat and add the apple, shallot, vinegar, mustard and pepper. Stir it all together and then serve.[17]
- Roast potatoes in herbs. Start by turning on your oven to 425 Fahrenheit (220 Celsius). In a bowl, mix the potatoes with the olive oil, salt and herbs. Place them on a single layer on a baking sheet. Roast them for twenty-five to thirty-five minutes, or until they are tender on the inside.[18]
EditServing Dessert
- Serve fresh berries with maple cream. Berries are great for a diabetes-friendly Thanksgiving, especially since they are packed with antioxidants, fiber and vitamin C.[19] Whisk together the cream and the maple syrup in a bowl. Mix the berries in a small bowl. Spoon the maple cream over the berries and serve.[20]
- Make pumpkin spice cookies. Turn on the oven at 350 Fahrenheit (176 Celsius). Spray three baking sheets with cooking spray. Mix the dry ingredients. In a large bowl, whisk together the two kinds of flour, baking powder, soda, salt, cinnamon, ginger, allspice and nutmeg. In another bowl, whisk the wet ingredients. Then, stir the wet into the dry ingredients with the raisins. Put tablespoons of cookie batter onto the baking sheets. Bake for ten to twelve minutes.[21]
- Serve fresh apples. An apple is a great dessert for a diabetes-friendly meal. It has just seventy-seven calories and 21 grams of carbohydrates, as well as plenty of fiber and vitamins.[22] Core one apple per person at the party. Peel the apples. Cut the apples into four pieces each, and arrange them on a serving platter.[23]
- Oranges, grapefruit or grapes are other good fruit options.
EditTips
- A person with diabetes should choose one of the dessert options. Consuming all three could lead to complications, even with diabetes-friendly options.
EditSources and Citations
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