November is National Diabetes Awareness Month, and with the Thanksgiving holiday right around the corner, Meagan Mohammadione, RD/LD of the Emory Bariatric Center has put together some tasty diabetic-friendly Thanksgiving recipes and menu items. After you check out her cranberry sauce and casserole recipes, make sure you take a look at the diabetic-friendly Crustless Pumpkin Pie recipe we shared earlier this week!
Diabetic Sweet Potato Casserole Recipe
– 4 medium sweet potatoes (approximately 2.5 pounds)
– 2 large eggs, slightly beaten
– ½ cup skim milk
– 1 tablespoon extra virgin olive oil
– 1 tablespoon agave nectar
– 2 tablespoons orange zest
– 2 teaspoon vanilla extract
– ½ teaspoon salt
– ½ cup whole-wheat flour
– ½ cup Splenda®, granulated
– ¼ cup orange juice (100% juice)
– 2 tablespoons butter, melted
– ½ cup coarsely chopped pecans
- Peel sweet potatoes and place them in a large saucepan of boiling water. Cover and cook the sweet potatoes over medium heat for approximately 10 to 15 minutes. You will know that they are done when they are tender and soft to touch. Drain sweet potatoes and return them to the saucepan. Mash the sweet potatoes until smooth with a masher or electric mixer.
- Preheat the oven to 350°F. Use cooking spray to coat a 2-quart (approximately 8-inch) square baking dish.
- In a medium size bowl, whisk eggs, oil, and agave nectar. Mix in the mashed sweet potatoes. Stir in the milk, orange zest, vanilla extract and salt. Stir until all ingredients are combined. Pour the mixture into the prepared baking dish.
- In a small bowl, mix flour, Splenda®, orange juice, melted butter and pecans. Sprinkle the mixture over the sweet potatoes in the baking dish.
- Bake uncovered for approximately 30 minutes or until sweet potatoes are heated through and the topping is golden brown in color. The casserole is best when served warm.
Diabetic Cranberry Sauce Recipe
– 1 cup Splenda®, granulated
– ½ cup water
– 3 cups fresh or frozen cranberries
– 1 Tablespoon orange zest
– 1 teaspoon ginger
– 1 teaspoon cornstarch
- Combine cornstarch and water in a medium saucepan until the cornstarch dissolves.
- Stir in cranberries, ginger, and orange zest and bring the mixture to a boil. Continue to stir constantly over medium-high heat.
- Once well mixed, reduce the heat to a simmer and add Splenda®. Let mixture simmer for five minutes or until cranberry skins begin to pop. You will know the sauce is done cooking when it is thick and appears gelatinous.
- Set the sauce aside to cool. Once it has cooled down, cover and chill the sauce for approximately 3 hours.
Diabetic Green Bean Casserole Recipe
– 1 ½ pound fresh green beans, trimmed
– 1 teaspoon extra virgin olive oil
– 1 ½ cup fresh mushrooms, sliced
– 3 tablespoons of whole-wheat flour
– 1 can of fat-free low-sodium vegetable broth (approx. 15 ounces)
– ½ cup skim milk
– ¼ teaspoon of ground white pepper
– ½ cup whole-wheat breadcrumbs
– Salt to taste
- Preheat the oven to 350 degrees.
- Cook the green beans in boiling water (it is best to cook them in a large saucepan) You will know that they are done when they are crisp and tender. Drain and set the green beans aside.
- Heat the extra virgin olive oil over medium heat in a nonstick saucepan. Sauté the mushrooms oil for approximately five minutes. They should be tender.
- Stir in the whole wheat flour and gradually add the vegetable broth. Continue to stir the mixture until it is thick.
- Gradually stir in the skim milk
- Once the mixture begins to bubble add the green beans, ground white pepper and salt.
- Transfer the mixture to a 2-quate baking dish and sprinkle with breadcrumbs.
- Bake for approximately 20-25 minutes or until the bread crumbs are golden brown.
If you give any of the recipes a try, or if you have other tasty diabetic-friendly Thanksgiving recipes to share, let us know in the comments below!
- Cut Extra Calories from Your Thanksgiving Recipes (blog post)
- Less is More to be Thankful For (more healthy recipes)
- Emory Healthcare Healthy Recipes (website)