Diabetes Prevention and Control Program

Holiday TIPS

*The American Heart Association recommends that a healthy diet should contain less than 2400 milligrams of sodium (2 teaspoons) each day.  By controlling the amount of sodium in your diet, you can avoid or reduce high blood pressure. 

APPETIZER
Vigorous Vegetable Dip
(Servings: 4)

Ingredients:

¾ cup low fat (1%) Cottage Cheese
¼ cup low fat Plain Yogurt
½ tsp. Salt
2 tsp. Lemon Juice, fresh
1 oz. Green Onion, chopped
2 oz. Red Bell Pepper, chopped
2 oz. Carrot, peeled, chopped
2 oz. Red Onion, chopped

Method of Preparation:

Combine cottage cheese and lemon juice in a blender -- blend until smooth (about 1 minute). Add all of the remaining ingredients and blend.  Make sure you leave enough texture for the dip by not over-blending.  Serve with fresh raw vegetable sticks.

Nutritional Analysis:
Calories-60 Carbohydrate-6.59g Protein-6.5g Fat-0.75g Sat. Fat-0.43g;   
Food exchanges:  1/2 vegetable, 1lean meat

MAIN COURSE
Fruit-Stuffed Pork Tenderloin  
(Servings: 4)

Ingredients:

1/3 cup Onion, chopped
2 clove Garlic, minced
1 T. Margarine (to cut fat, use olive oil spray instead)
1 small Apple (Granny Smith) peeled, cored, finely chopped
¼ cup Prunes, pitted
¼ cup Dry white wine or unsweetened apple juice
1 tsp. Equal*, for recipes (or 3 packets Equal® sweetener, or 2 T. Equal® Spoonful & Trade)
¾ tsp. Dried Rosemary leaves
¾ tsp. Dried Thyme leaves
¼ cup Cornbread stuffing crumbs
Ground Pepper -- to taste
1 whole Pork Tenderloin (about 16 oz.)

* Equal® brand sweetener can be substituted with other sweetener products. Nutrition contents may change.

Method of Preparation:

Sauté onion and half the garlic in pan with margarine or olive oil spray until tender, about 5 minutes on medium heat. Add the apple and prunes, cook for 2 minutes.  Add the wine and Equal® and ½ tsp. each of rosemary and thyme; cook covered over medium heat until wine is evaporated, about 5 minutes. Stir in stuffing crumbs; season to taste with pepper.

Cut a lengthwise slit, about 2 inches deep, in the pork tenderloin. Mix remaining herbs and 1 clove of garlic; rub content over outside surfaces of tenderloin. Spoon fruit stuffing into pork and place in baking pan.

Roast meat, uncovered, in preheated 350 degree (Fahrenheit) oven until no longer pink in the center (meat thermometer will register 160 degrees), about 45 minutes. Let stand 5 to 10 minutes before slicing to serve.

Nutritional Analysis:
Calories-290 Carbohydrate-27g Protein-26g Fat-7.65g Sat. Fat-2g;    
Food exchange: 1 fruit, 3 lean meat

Butternut Squash with Ginger
(Servings: 4)

Ingredients:

1 large Butternut squash
1 T. Gingerroot, freshly minced
¼ cup Apple juice, Unsweetened
Ground Nutmeg -- to taste

Method of Preparation:

Peel and seed the squash (this is a tough vegetable to peel, you can use a peeler, sharp knife, or try to buy halves from the grocery store). Cut squash into ½ inch cubes. Place  the squash, gingerroot, and apple juice into a lightly oiled baking dish (olive oil spray). Cover and bake in a 350 degree oven for 50-60 minutes. Sprinkle on the nutmeg just before serving.

Nutritional Analysis:
Calories-37 Carbohydrate-9.5g Protein-.7g Fat-.13g Sat. Fat-.04g; 
 Food exchange: 3/4 starch

Steamed Broccoli with Garlic
(Servings: 4)

Ingredients:

4 cups Broccoli Florets
¼ cup Water
1 clove Garlic finely minced (or garlic in a jar from grocery store, 2 tsp.)
2 T. Parsley, fresh, chopped
1 T. Olive oil

Method of Preparation:

In a large pot, add about one inch of water. Place steam basket inside pot. Add broccoli, cover and steam 2-3 minutes. Remove from steamer to a large bowl. Place garlic, olive oil, and parsley into bowl with broccoli and stir gently to coat broccoli with mixture. Serve hot.

Nutritional Analysis:
Calories-51 Carbohydrate-4g Protein-2.2g Fat-3.6g Sat. Fat-0.5g;
 Food exchange: 1 starch

DESSERT
Applesauce-Raisin Cookies
(Servings: 24 cookies)

Ingredients:

¼ cup Vegetable oil
¼ cup Sugar
1 large or Grade A Egg
1 tsp. Vanilla extract
½ cup Unsweetened Applesauce
½ cup Whole wheat flour
½ cup Unbleached white flour
2 tsp. Baking Powder
½ tsp. Baking Soda
1 tsp. Ground Cinnamon
1/8 tsp. Ground Cloves
½ cup Rolled Oats
½ cup Dark or Golden Raisins

Method of Preparation:

Nutritional Analysis:
Calories-56 Carbohydrate-10g Protein-1g Fat-2g;
Food exchange: 1/2 fruit, 1/2 fat

Quick & Easy Holiday Recipes

Fast & Flavorful Meatloaf
(Servings: Five 5 oz. pieces)

Ingredients:

1 lb. Lean Ground Beef
½ cup Onion, diced
½ cup Green Bell Pepper, diced
¼ tsp. Black Pepper
1 tsp. Garlic Powder
¼ cup Low fat milk (1%)
1 large Egg, beaten
1 tsp. Oregano
1 tsp. Thyme
1 T. Ketchup

Method of Preparation:

Preheat oven to 350 degrees.

Combine all the ingredients except for the ketchup in a bowl and mix until all ingredients are incorporated. Mold the mixture into a baking dish and bake for 20-25 minutes. Take meatloaf out of oven, top with ketchup and return to oven for about 5 more minutes.

Nutritional Analysis:
Calories-208 Carbohydrate-5g Protein-22g Fat-11g
Sat. Fat-4g Calories from fat-95; Food exchange: 3 lean meat, 1/2 fat

Holiday Eggnog 
(Servings: 8)

Ingredients:

2 cups Skim Milk
1 T. Cornstarch
3-1/2 tsp. Equal® for recipes, or 12 packets Equal® sweetener,
or 1/2 cup Equal® Spoonful & Trade.
2 large Eggs, beaten
2 tsp. Vanilla Extract
1/4 tsp. Cinnamon, ground
2 cups Skim Milk, chilled
1/8 tsp. Nutmeg, ground

Method of Preparation:

Mix 2 cups skim milk with cornstarch and Equal® in a saucepan. Heat to a boil, stirring constantly for 1 minute. Beat eggs in medium bowl. Mix about half the milk mixture into eggs (be careful not to add to fast or eggs will cook in the milk); then add this egg mixture to remaining milk in the saucepan. Cook over low heat until slightly thickened, 1 to 2 minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon. Cool to room temperature; refrigerate until chilled, or until serving time. When ready to serve, stir chilled milk into custard mixture, poor into small glasses or punch cups and sprinkle with nutmeg.

Nutritional Analysis:
Calories-79 Carbohydrate-10g Protein-6g Fat-1g; Food exchange: 1 milk

Need more food and nutrition tips?
You can find additional tips and resources at the following web-sites:

American Diabetes Association

American Dietetic Association

Centers for Disease Control & Prevention (CDC), Division of  Nutrition and Physical Activity

International Diabetes Center

National Institute of Diabetes & Digestive & Kidney Diseases

Portion Sizes and Nutrition (Tufts University)