2022-08-01 Diabetes Self-Management

Pumpkin Bread Pudding

2 SERVINGS | ½ OF TOTAL RECIPE
V FI | W LF
CAL 141 | FAT 1G | SAT FAT 1G | PROTEIN 6G | CARBS 28G | CHOL 0MG | FIBER 5G | SODIUM 177MG
DIETARY EXCHANGE: 2 BREAD/STARCH

Nonstick cooking spray Fat-free whipped topping sugar substitute, vanilla, and cin-
2 slices whole-wheat bread (optional) namon in medium bowl with electric
1 cup canned pumpkin mixer at medium speed 1 minute, or
3 tablespoons egg substitute 1. Preheat oven to 375°F. Lightly until well blended. Fold in toast cubes
2 tablespoons sucralose-based spray 2 ovenproof custard cups or ra- and raisins. Divide mixture evenly
mekins with nonstick cooking spray. between prepared cups.
sugar substitute Toast bread; cut into 1-inch cubes.
1 teaspoon vanilla 3. Bake 30 minutes. Serve warm with
½ teaspoon ground cinnamon 2. Beat pumpkin, egg substitute, whipped topping, if desired.
1 tablespoon raisins

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Fall 2022 • DiabetesSelfManagement.com 49

••• AT THE TABLE ••• Appealing Apples

Apple Galette Better Baking Mix

6 SERVINGS | 1/6 OF TOTAL RECIPE 8 CUPS BAKING MIX

CAL 190 | FAT 8G | SAT FAT 2G | PROTEIN 3G | CARBS 28G | CHOL 0MG | 2¼ cups unbleached all-purpose
FIBER 2G | SODIUM 210MG flour

DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FRUIT 2¼ cups whole-wheat flour
2¼ cups oat flour*
¾ cup all-purpose flour be crumbly.) 1¼ cups nonfat dry milk
¼ cup whole-wheat flour
1 teaspoon baking powder 3. Turn dough out on lightly 3 tablespoons baking powder
1⁄8 teaspoon salt floured surface; knead 6 to 8 times, 1½ teaspoons salt
¼ cup (½ stick) cold trans-fat- or just until dough clings together.
Shape into ball; roll into 12-inch 1 teaspoon baking soda
free margarine circle on heavy-duty foil. Transfer
3 tablespoons plus 1 dough with foil to large baking 1. Combine flours, milk powder, bak-
sheet. ing powder, salt, and soda in 1-gal-
teaspoon cold fat-free lon freezer resealable plastic food
(skim) milk, divided 4. Combine apples, sugar, and storage bag. Stir mixture with wire
3 cups thinly sliced peeled cinnamon in medium bowl; toss to whisk to blend. Seal bag and shake
baking apples coat evenly. Mound apple mixture upside down to mix ingredients in
2 tablespoons sugar in center of dough, leaving 2-inch corners. Alternatively, mix ingredients
1 teaspoon ground cinnamon border. Fold border up over filling. together in a large mixing bowl with
Brush top and side of crust with a wire whisk and spoon into an 8-cup
1. Preheat oven to 375°F. remaining 1 teaspoon milk. Cover container with a tight-fitting lid.
edge of crust with foil.
2. Combine all-purpose flour, 2. Seal container. Label and date
whole-wheat flour, baking powder, 5. Bake 15 minutes; remove foil. contents. Store in freezer. Use within
and salt in medium bowl; mix Bake 25 minutes, or until crust is six months.
well. Cut in margarine with pastry golden and apples are tender. Cool
blender or two knives until mixture on baking sheet 10 minutes. Re- *Note: Oat flour is available at many
resembles coarse crumbs. Add 3 move to wire rack; cool 20 minutes. supermarkets, natural foods stores,
tablespoons milk, 1 tablespoon Serve warm. and online. Oat flour can easily be
at a time, mixing with fork until made at home by pulsing old-
dough is moistened. (Dough will fashioned oats in a blender or food
processor until a flourlike consistency
is reached.

TIP For best results, spoon
flours and milk powder into

measuring cups and level with the

edge of a straight spatula. This is the

most accurate way to measure dry

ingredients, and it helps aerate and

lighten the flour mixture. Dipping

the measuring cup into the flour bag

compacts the flour, making it denser;

which can lead to inaccurate measuring

and less air in the mixture. For easy

cleanup, spoon flour into measuring

cups over a sheet of waxed paper. The

flour left over from leveling can be

poured back into the flour sack using

the waxed paper as a funnel.

TIP Freezing is suggested for
the baking mix because

whole-wheat and oat flours are made

with whole grains, meaning they still

contain the bran, the germ, and the

endosperm of the grain. Whole grains

contain more beneficial fats and fiber SHUTTERSTOCK

than refined grains and should be

frozen for longer shelf life.

50 DiabetesSelfManagement.com • Fall 2022

Apple-Cinnamon Pancakes

4 SERVINGS | 3 (4-INCH) PANCAKES
CAL 231 | FAT 6G | SAT FAT 1G | PROTEIN 8G | CARBS 37G | CHOL 54MG | FIBER 4G | SODIUM 545MG
DIETARY EXCHANGE: 2½ BREAD/STARCH, 1 FAT

1¾ cups Better Baking Mix (recipe Nonfat, plain yogurt (optional) 2. Spray griddle or skillet with nonstick
on opposite page) Additional ground cinnamon cooking spray; heat over medium heat.

¼ teaspoon ground cinnamon (optional) 3. Using ¼-cup measure or ladle, pour
1 cup water or fat-free (skim) milk Sugar substitute (optional) batter onto griddle. Cook pancakes on
½ cup no-sugar-added applesauce griddle until golden brown, turning
1 egg, lightly beaten, or 2 egg 1. Combine baking mix and cinnamon once.
in large bowl. Make a well in center; add
whites water, applesauce, egg, and oil. Stir with 4. Serve with yogurt and cinnamon
1 tablespoon canola oil wire whisk just until blended. mixed with sugar substitute.

Nonstick cooking spray

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Get more delicious diabetes-friendly recipes at

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Fall 2022 • DiabetesSelfManagement.com 51

••• AT THE TABLE ••• Appealing Apples

Spiced Baked
Apples

4 APPLES | ½ APPLE

W LF | W LS

CAL 96 | FAT 0G | SAT FAT 0G
| PROTEIN 0G | CARBS 24G |
CHOL NA | FIBER 4G | SODIUM
0MG

DIETARY EXCHANGE: 1½ FRUIT
CARBOHYDRATE CHOICES: 1½

4 large baking apples
(approximately 9
ounces each)

2 tablespoons sweetened
dried cranberries

2 tablespoons raisins
¾ cup unsweetened apple

juice
½ teaspoon allspice

1. Preheat oven to 375°F.
Remove the core of each apple,
leaving ½-inch flesh at bottom.
Place cored apples in an 8x8-
inch baking dish.

2. Fill each apple with ½
tablespoon cranberries and ½
tablespoon raisins. Fill apples
half full of apple juice and pour
remaining juice around them in
the pan. Sprinkle apples evenly
with allspice.

3. Cover and bake for 45
minutes, or until tender when
pierced with a fork. Spoon re-
maining baking juices over the
apples and serve hot or chilled.

ANGELA SACKETT

52 DiabetesSelfManagement.com • Fall 2022

••• AT THE TABLE ••• Cool Corn

Squash and Corn

4 CUPS | ½ CUP

W LC

CAL 65 | FAT 1G | SAT FAT <1G | PROTEIN 3G | CARBS 11G | CHOL <1MG | FIBER 2G | SODIUM 91MG
DIETARY EXCHANGE: ½ STARCH, 1 NONSTARCHY VEGETABLE
CARBOHYDRATE CHOICES: 1

1 pound zucchini, sliced 1 teaspoon real bacon bits medium-high heat. Add onion and
lengthwise 2 cups frozen corn, thawed cook, stirring frequently, until trans-
lucent, about 3-4 minutes. Add bacon
3 roasted green chilies, peeled (fresh corn cut from the cob bits and corn and cook 2-3 minutes
and seeded (banana can also be used) more, stirring frequently. Add water,
peppers were used in ¼ cup water squash, chilies, and salt; stir to mix.
testing; alternatively, half ¼ teaspoon salt
a 4½-ounce can of roasted, 3. Cover pan, reduce heat to medium,
diced chilies can be used) 1. Dice zucchini into ½-inch pieces. and simmer 10-15 minutes, or until
Thinly slice chilies. corn and zucchini are tender; stir oc-
Nonstick cooking spray casionally.
1 teaspoon corn oil 2. Coat a large nonstick skillet with
1 small onion, finely chopped cooking spray, add oil, and warm over

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Fall 2022 • DiabetesSelfManagement.com 53

••• AT THE TABLE ••• Cool Corn

Herb-Roasted Chicken and Cornbread Dressing

6 SERVINGS | 3 OUNCES CHICKEN AND ¾ CUP DRESSING

W LC

CAL 280 | FAT 10G | SAT FAT 3G | PROTEIN 31G | CARBS 11G | CHOL 195MG | FIBER 1G | SODIUM 576MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 1½ FAT, 3 MEAT

¼ cup chopped fresh parsley 2 cups cornbread stuffing mix from oven; let stand 15 minutes before
2 tablespoons lemon juice ½ teaspoon poultry seasoning slicing.
2 teaspoons grated lemon peel
1 teaspoon dried thyme 1. Adjust oven rack to lowest position. 4. Meanwhile, coat large nonstick skillet
¾ teaspoon dried sage Preheat oven to 450°F. Combine parsley, with nonstick cooking spray. Heat over
½ teaspoon dried rosemary lemon juice, lemon peel, thyme, sage, medium-high heat. Add sausage; cook
½ teaspoon salt rosemary, salt, and pepper in small 3 minutes, or until browned, stirring to
¼ teaspoon black pepper bowl; mix well. break up meat. Drain off excess fat; set
1 whole chicken (3½ to 4 pounds) aside.
1 cup water 2. Separate chicken skin from meat by
sliding fingers under skin. Spread pars- 5. Add onion, celery, and bell pepper
Nonstick cooking spray ley mixture evenly over chicken; cover to skillet; spray with nonstick cooking
4 ounces reduced-fat bulk with skin. (If skin tears, use toothpicks spray. Cook and stir over medium heat
to hold skin together.) Place on rack in 7 minutes, or until celery is tender. Stir
breakfast sausage roasting pan, breast side up. in broth; bring to a boil. Remove from
1 cup finely chopped onion heat. Add sausage, stuffing mix, and
2 medium stalks celery with 3. Roast chicken 20 minutes. Add water poultry seasoning; mix well. Serve with
to pan; roast 40 minutes, or until meat chicken.
leaves, thinly sliced thermometer inserted into thickest
1 medium red bell pepper, diced part of thigh registers 165°F. Remove Variation: Add 1 clove garlic, minced,
1 can (about 14 ounces) low- to parsley mixture.

sodium chicken broth

TIP To reduce calories,
fat, and saturated

fat, remove and discard

chicken skin before serving.

This will reduce calories to

about 270, fat grams to about

9, and saturated fat to about 2

grams per serving.

54 DiabetesSelfManagement.com • Fall 2022

Fresh Corn Sauté

4 SERVINGS | ½ CUP

W LS

CAL 115 | FAT 4G | SAT FAT 1G | PROTEIN 4G | CARBS 20G | CHOL 0MG | FIBER 3G |
SODIUM 64MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FAT

2 teaspoons canola or olive oil per; cook and stir 4 minutes.
½ cup chopped sweet or yellow
2. Add corn and salt, if desired; cook and
onion stir 2 minutes, or until vegetables are
½ cup chopped red bell pepper crisp-tender. Stir in bacon bits.
2 cups fresh corn kernels (3-4 ears
*Note: For extra flavor, grill or broil the
corn)* or 1 package (10 ounces) shucked corn briefly using high heat
frozen corn kernels, thawed until it begins to brown. Cool. Cut corn
¼ teaspoon salt (optional) kernels from ears. If fresh corn is out of
2 tablespoons imitation bacon bits season, substitute 1 10-ounce package
frozen corn kernels, thawed.
1. Heat oil in medium saucepan over
medium heat. Add onion and bell pep-

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Fall 2022 • DiabetesSelfManagement.com 55

••• AT THE TABLE ••• Scrumptious Cranberries

Cranberry Chutney

18 SERVINGS | 2 TABLESPOONS Mulled
W LF | W LC | W LS Cranberry
CAL 52 | FAT 1G | SAT FAT 1G | PROTEIN 1G | CARBS 12G | CHOL 0MG | FIBER 1G | Cider
SODIUM 4MG
DIETARY EXCHANGE: 1 FRUIT 8 SERVINGS | 1 CUP

1 teaspoon canola oil 1. Heat oil in medium saucepan over W LF | W LC | W LS
1 clove garlic, finely minced medium-low heat. Add garlic and ginger;
1 (1-inch) piece fresh ginger, peeled cook and stir 1 minute, or until fragrant. CAL 32 | FAT 1G | SAT FAT
(Do not brown.) Add apple and pumpkin 1G | PROTEIN 1G | CARBS
and finely minced pie spice, stirring to coat evenly. Add 8G | CHOL 0MG | FIBER 1G |
1 cup unpeeled, diced green apple water; cover and simmer 10 minutes,
1 teaspoon pumpkin pie spice or until apples are tender and water is SODIUM 60MG
¼ cup water or apple juice evaporated. Drain any remaining liquid.
1 can (16 ounces) whole-berry DIETARY EXCHANGE: ½
2. Stir in cranberry sauce and vinegar until FRUIT
cranberry sauce well combined. Cook until heated through.
1 tablespoon cider vinegar Serve warm or at room temperature. 8 cups (½ gallon)
low-calorie
cran-raspberry or
cran-apple juice
cocktail

3 cinnamon sticks
10 whole cloves

1 cup rum or brandy
(optional)

1. Pour juice cocktail into
slow cooker. Tie cinna-
mon sticks and cloves in
cheesecloth. Add spice
bundle to slow cooker.
Cover and cook on high 2
hours or on low 4 hours,
or until hot. (May be kept
warm on low up to 3
hours.)

2. Discard cheesecloth
bag. If desired, stir in rum
or brandy just before
serving in mugs. Garnish
with additional cinnamon
sticks, if desired.

TIP Did you know that the cranberry became official state
berry of Massachusetts in 1994? And that the cranberry is

uniquely American? Fresh cranberries only have one season, and

that is in the fall. The nutrient power of cranberries is largely in their

polyphenol antioxidants. These antioxidants are found in many

fruits and vegetables and help prevent or stop cell damage that can SHUTTERSTOCK

contribute to diseases such as cancer.

56 DiabetesSelfManagement.com • Fall 2022

••• AT THE TABLE ••• Posh Squash

Roasted Butternut Squash
and Sweet Onion

4 SERVINGS | ¾ CUP
CAL 128 | FAT 4G | SAT FAT 1G | PROTEIN NA | CARBS 24G | CHOL 0MG | FIBER 4G |
SODIUM 154MG
DIETARY EXCHANGE: 1½ BREAD/STARCH, ½ FAT

Nonstick cooking spray 1. Preheat oven to 425°F. Spray jelly-roll
4 cups bite-size peeled butternut pan with nonstick cooking spray.

squash chunks 2. Combine squash, onion, oil, sage, and
1 sweet onion (about ¾ pound) pepper in large bowl. Spread vegetables
in prepared pan. Bake 25 minutes, or
peeled and cut into 12 wedges until browned and tender, stirring once.
1 tablespoon extra-virgin olive oil Sprinkle with salt.
1 teaspoon dried sage
1⁄8 teaspoon black pepper
¼ teaspoon salt

ANGELA SACKETT Get more delicious diabetes-friendly recipes at

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Fall 2022 • DiabetesSelfManagement.com 57

••• AT THE TABLE ••• Posh Squash

Butternut Squash Soup

4 SERVINGS | 1½ CUPS

CAL 152 | FAT 3G | SAT FAT 1G | PROTEIN 6G | CARBS 28G | CHOL 13MG | FIBER 3G | SODIUM 155MG
DIETARY EXCHANGE: 2 BREAD/STARCH, ½ FAT

2 teaspoons olive oil ½ cup fat-free half-and-half, plus held immersion blender or in batches in
1 large sweet onion, chopped more to thin food processor or blender. Return soup
1 medium red bell pepper, to saucepan.
1. Heat oil in large saucepan over
chopped medium-high heat. Add onion and bell 3. Stir in half-and-half; heat through.
2 packages (10 ounces each) pepper; cook 5 minutes, stirring oc- Add additional half-and-half, if neces-
casionally. Add squash, broth, nutmeg, sary, to thin soup to desired consis-
frozen puréed butternut and white pepper; bring to a boil over tency.
squash, thawed high heat. Reduce heat; cover and sim-
1 can (10¾ ounces) condensed mer 15 minutes, or until vegetables are Serving suggestion: Garnish with a
reduced-sodium chicken broth, very tender. swirl of fat-free half-and-half or a sprin-
undiluted kling of fresh parsley.
¼ teaspoon ground nutmeg 2. Purée soup in saucepan with hand-
1⁄8 teaspoon white pepper

TIP Butternut squash is a
type of winter squash

and is an excellent source of

beta-carotene. It’s also a very

good source of vitamin C,

potassium, and dietary fiber.

58 DiabetesSelfManagement.com • Fall 2022

Winter Squash Soup

4 SERVINGS | 1 CUP

W LF | W LS

CAL 116 | FAT 2G | SAT FAT 1G | PROTEIN 5G | CARBS
22G | CHOL 1MG | FIBER 2G | SODIUM 135MG

DIETARY EXCHANGE: ½ FAT, 4 VEGETABLE

1 tablespoon low-fat vegetable oil spread
1 tablespoon minced shallot or onion
2 cloves garlic, minced
3 fresh thyme sprigs

Pinch dried rosemary
2 packages (10 ounces each) frozen

butternut squash, thawed
1 cup fat-free reduced-sodium chicken broth
3 tablespoons fat-free (skim) milk

Fat-free sour cream (optional)

1. Melt vegetable oil spread in medium saucepan
over medium heat. Add shallot, garlic, thyme, and
rosemary; cook and stir 2 to 3 minutes, or until shal-
lot is tender. Add squash and broth; bring to a boil.
Add milk; stir until blended.

2. Remove and discard thyme. Working in batches,
process soup in blender or food processor until
smooth. (Add additional broth or water to make
soup thinner, if desired.) Top each serving with dol-
lop of sour cream, if desired.

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Fall 2022 • DiabetesSelfManagement.com 59

••• AT THE TABLE ••• Posh Squash

Apple-Stuffed Acorn Squash

8 SERVINGS | 1⁄8 OF TOTAL RECIPE
W LF | W LS
CAL 87 | FAT 2G | SAT FAT 1G | PROTEIN 1G | CARBS 20G | CHOL 4MG | FIBER 3G | SODIUM 28MG
DIETARY EXCHANGE: 1 BREAD/STARCH, ½ FRUIT

¼ cup raisins squash on baking sheet. Spray inside of each squash
Warm water quarter with cooking spray. Combine sweetener and
cinnamon in small bowl; sprinkle squash quarters
2 acorn squash (about 4 inches in diameter) with half of cinnamon mixture. Bake 10 minutes.
Butter-flavored cooking spray
3. Meanwhile, cut apples into quarters; remove
2 tablespoons sucralose no-calorie sweetener cores. Chop apples into ½-inch pieces. Drain raisins.
¼ teaspoon ground cinnamon Melt butter in medium saucepan over medium
2 medium Fuji apples heat. Add apples, raisins, and remaining cinnamon
2 tablespoons light butter mixture; cook and stir 1 minute. Top partially baked
squash with equal amounts apple mixture. Bake 30
1. Cover raisins with warm water and soak 20 min- to 35 minutes, or until apples and squash are tender.
utes. Preheat oven to 375°F. Serve warm.

2. Cut squash into quarters; remove seeds. Place

60 DiabetesSelfManagement.com • Fall 2022

Marvelous Marinara Over Spaghetti Squash

6 SERVINGS | 1⁄6 OF TOTAL RECIPE
W LC | W LS
CAL 101 | FAT 4G | SAT FAT 1G | PROTEIN 2G | CARBS 10G | CHOL 0MG | FIBER 2G | SODIUM 107MG
DIETARY EXCHANGE: 1 FAT, 2 VEGETABLE

2 tablespoons olive oil 1. Heat 2 tablespoons olive oil and garlic in large saucepan
3 cloves garlic, minced over low heat; cook and stir 2 minutes. Add tomatoes,
2 cans (28 ounces each) low-sodium, diced oregano, basil, parsley, vinegar, broth, salt, if desired, and
pepper. Simmer, uncovered, 20 minutes, or until sauce
tomatoes with juice thickens.
1 teaspoon chopped fresh oregano or dried
2. Cut squash in half. Remove seeds. Cut halves into
oregano 2 pieces. Place in large saucepan with about 1 inch
1 teaspoon chopped fresh basil or dried basil of water, or place in vegetable steamer basket over
1 teaspoon chopped fresh parsley saucepan of simmering water. Cook 15 to 20 minutes, or
2 tablespoons balsamic vinegar until squash softens. Remove to large platter until cool
¼ cup vegetable broth enough to handle. Over large bowl, scrape squash with
1⁄8 teaspoon salt (optional) fork; squash will fall into spaghetti-like strands. Add salt,
1⁄8 teaspoon black pepper if desired, and ¼ teaspoon olive oil and toss. Serve with
1 medium spaghetti squash marinara.
¼ teaspoon olive oil

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Fall 2022 • DiabetesSelfManagement.com 61

••• AT THE TABLE ••• Bountiful Brussels Sprouts

Beef Tenderloin With Roasted
Vegetables

Creamy 10 SERVINGS | 1⁄10 OF TOTAL RECIPE (WITHOUT GRAVY)
Brussels
Sprouts CAL 326 | FAT 10G | SAT FAT 3G | PROTEIN 34G | CARBS 24G | CHOL 71MG | FIBER 1G |
SODIUM 546MG
2 CUPS | 1⁄3 CUP
DIETARY EXCHANGE: 1 BREAD/STARCH, 1½ VEGETABLE, 4 MEAT
CAL 39 | FAT 1G | SAT
FAT 0G | PROTEIN 2G | 1 beef tenderloin roast (about 3 baking pan with nonstick cooking spray.
CARBS 7G | CHOL NA pounds), trimmed of fat Place potatoes, Brussels sprouts, and car-
| FIBER 1G | SODIUM rots in pan. Remove roast from marinade.
39MG ½ cup chardonnay or other dry white Pour marinade over vegetables; toss to
wine coat. Cover vegetables with foil; roast 30
DIETARY EXCHANGE: ½ minutes. Stir.
STARCH ½ cup reduced-sodium soy sauce
CARBOHYDRATE 2 cloves garlic, sliced 3. Place tenderloin on vegetables. Roast,
CHOICES: ½ 1 tablespoon fresh rosemary leaves uncovered, 35 to 45 minutes, or until inter-
1 tablespoon Dijon mustard nal temperature of roast reaches 135°F for
2 cups fresh or frozen 1 teaspoon dry mustard medium-rare to 150°F for medium when
Brussels sprouts tested with meat thermometer inserted
Nonstick cooking spray into thickest part of tenderloin.
½ cup fat-free sour 1 pound small red or white potatoes,
cream 4. Transfer tenderloin to cutting board;
cut into 1-inch pieces tent with foil. Let stand 10 to 15 minutes
½ teaspoon hot sauce 1 pound Brussels sprouts before carving. (Internal temperature will
1 teaspoon 1 package (12 ounces) baby carrots continue to rise 5°F to 10°F during stand
time.) Reserve drippings from roasting pan
Worcestershire 1. Place roast in large resealable food stor- to make gravy, if desired.
sauce age bag. Combine wine, soy sauce, garlic,
½ teaspoon black rosemary, Dijon mustard, and dry mustard 5. Stir vegetables; continue roasting if not
pepper in small bowl. Pour over roast. Seal bag; tender. Slice tenderloin; arrange on serving
turn to coat. Marinate in refrigerator 4 to 12 platter with roasted vegetables.
hours, turning several times.

2. Preheat oven to 425°F. Spray 13x9-inch

1. Place Brussels sprouts TIP Despite having Brussels in its name, this vegetable did not, in fact, originate
in a saucepan and cover in Belgium. This small cabbage lookalike is thought to have actually
with water. Place on
medium heat and cover originated in Rome, becoming popular in Belgium in the 16th century. French settlers
with lid. Boil for approxi-
mately 10 minutes until brought Brussels sprouts to the state of Louisiana, and the rest is history. Although not
tender yet firm.
everyone’s favorite, Brussel sprouts have plenty of benefits, including being high in
2. Meanwhile, mix
fat-free sour cream, hot dietary fiber, vitamin C, and vitamin K. (If you are taking blood thinners, you need to
sauce, Worcestershire
sauce, and black pepper be mindful when you increase or decrease your vitamin K intake.) Brussels sprouts are
in a small mixing bowl.
When Brussels sprouts also good sources of a variety of other vitamins and minerals, including vitamin B6,
are cooked, drain water,
and return pan to low potassium, phosphorus, and anti-inflammatory omega-3 fatty acids.
heat.

3. Add sour cream mix-
ture and stir an addition-
al 2 minutes until the
sauce is heated through.
Serve immediately.

Get more delicious diabetes-friendly recipes at

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62 DiabetesSelfManagement.com • Fall 2022

Warm Brussels Sprouts Salad recipe index
With Mustard Vinaigrette
SUSAN AND T’ARA’S KITCHEN
4 SERVINGS | ¼ OF TOTAL RECIPE
25 Curried Power Bowl
W LC 25 Pav Bhaji
27 Jerk Chicken W LC
CAL 177 | FAT 12G | SAT FAT 3G | PROTEIN 6G | CARBS 15G | CHOL
4MG | FIBER 4G | SODIUM 312MG ‘FAST’ FOOD
DIETARY EXCHANGE: 2½ FAT, 3 VEGETABLE
29 Toby Amidor’s Greens and Grain Bowl
3 cups Brussels sprouts, cut 2. Combine Brussels sprouts,
into quarters tomatoes, and red onion in large PUMPKIN YUMS
bowl. Add 1 tablespoon oil, 1
1 pint (2 cups) grape tablespoon vinegar, and salt; toss 45 Pumpkin Spice Muffins
tomatoes to coat evenly. Arrange in single 46 Pumpkin Spice Mug Cake W LF
layer on baking sheet. 46 Fresh Pumpkin or Squash Purée
½ cup sliced red onion
3 tablespoons olive oil, 3. Bake 20 minutes, stirring once. W LF | W LC | W LS
Let stand 10 minutes to cool
divided slightly. 47 Savory Pumpkin Hummus
2 tablespoons balsamic
4. Meanwhile, whisk remaining W LF | W LC | W LS
vinegar, divided 2 tablespoons oil, 1 tablespoon
¼ teaspoon salt vinegar, water, mustard, and 48 Wholesome Chocolate-Chip
1 tablespoon water honey in large bowl until smooth
2 teaspoons Dijon mustard and well blended. Add vegeta- Pumpkin Bars W LC
1 teaspoon honey bles; toss to coat evenly.
4 cups chopped butter 49 Pumpkin Bread Pudding V FI | W LF
5. Arrange lettuce on 4 plates.
lettuce Spoon vegetables evenly over APPEALING APPLES
¼ cup shaved parmesan lettuce. Top evenly with cheese.
50 Apple Galette
cheese 50 Better Baking Mix
51 Apple-Cinnamon Pancakes
1. Preheat oven to 375°F. 52 Spiced Baked Apples W LF | W LS

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM COOL CORN

53 Squash and Corn W LC
54 Herb-Roasted Chicken and Cornbread

Dressing W LC

55 Fresh Corn Sauté W LS

SCRUMPTIOUS CRANBERRIES

56 Cranberry Chutney W LF | W LC | W LS
56 Mulled Cranberry Cider W LF | W LC | W LS

POSH SQUASH

5 7 Roasted Butternut Squash

and Sweet Onion

58 Butternut Squash Soup
59 Winter Squash Soup W LF | W LS
60 Apple-Stuffed Acorn Squash W LF | W LS
61 Marvelous Marinara Over Spaghetti

Squash W LC | W LS

BOUNTIFUL BRUSSELS SPROUTS

6 2 Creamy Brussels Sprouts
62 Beef Tenderloin With Roasted

Vegetables

63 Warm Brussels Sprouts Salad With

Mustard Vinaigrette W LC

Fall 2022 • DiabetesSelfManagement.com 63

••• FINAL COUNTDOWN •••

As a Matter of Fact

BY DIANE FENNELL

5 Roughly 49.4 million students attended public elementary and secondary
schools in fall 2020, according to the National Center for Education
Statistics. In 2019, there were 3.2 million teachers in public schools and 0.5
million teachers in private schools. Do you have a child with type 1 diabetes
entering or returning to school this academic year? Check out the lessons in
“Return to School With Success!” (page 36) to help them get a leg up.

4 According to The Food Institute, 85% of Americans plan to cook
more at home this year. Approximately 36% of people in the
United States cook at home each day. Statistics indicate that home
cooking can be up to five times cheaper than eating out. Curious
about some quick and nourishing meals you can prepare at
home? See the ideas in “‘Fast’ Food” (page 28).

3 Obstructive sleep apnea (OSA) is the most common type of sleep SHUTTERSTOCK
apnea and is estimated to affect 10% to 30% of adults in the United
States. Men are twice as likely as women to have sleep apnea. Roughly
80% of people with moderate and severe OSA are undiagnosed.
Wondering if your daytime sleepiness or snoring could be a sign of
sleep apnea? Head to “Snore No More” (page 40) for information on this
common condition.

2 In 2018, roughly 242,000 adults (9.6 per 1,000 adults with diabetes)
visited the emergency room due to hypoglycemia (low blood
glucose), according to the U.S. Centers for Disease Control and
Prevention (CDC). Symptoms of hypoglycemia can include shaking,
sweating, irritability or confusion, nervousness, fast heartbeat,
and hunger. Although the “rule of 15” is a common hypoglycemia
treatment guideline, it is not one size fits all. Learn more in “The
Fallacy of 15” (page 32).

1 In some countries, lunch is the most significant meal of the day. According
to the website Just Fun Facts, the word “lunch” comes from the Northern
English word “luncheon,” which is itself derived from the Anglo-Saxon
“nuncheon,” meaning “noon drink.”Want to see more fun lunch facts and
discover some new recipes to bring in your brown bag? Check out “Time to
Tote Your Lunch!” (page 24) to learn about lunches from around the world.

64 DiabetesSelfManagement.com • Fall 2022

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DSMULTRAAD/OMI/0122/1/US

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©2021 Abbott 20219650/November 2021 LITHO IN USA