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Festive foods can fit in diabetic menu plans

By Tanya Davis | Published Wednesday, November 14, 2012

Special occasions are made more special by the foods served. For diabetics, making wise menu choices can be a challenge and sometimes keeps them from enjoying festive occasions, but healthy eating can be part of party menus, too.

For those who want to learn more about how to enjoy special-occasion meals while keeping blood glucose levels in check, join me for a presentation, “Diabetic Nutrition During the Holidays,” at the Nov. 16 meeting of Aging Wisely. The hour-long seminar will be 2 p.m. at Weatherford College Wise County, 5180 U.S. 380 between Decatur and Bridgeport.

The Aging Wisely monthly series is offered to Wise County citizens courtesy of Weatherford College, AHEC and First Texas Home Health. They have teamed up to create an educational series to empower not only the aging population, but also those who love and care for our aging community members. The topics include nutrition, safety in the home, long-term care insurance, mental health and more.

The following recipe will make a great contribution to any holiday meal and will fit into the meal plan of a person with diabetes.

HEALTHY HOLIDAYS LAYERED SALAD

  • 1 bag salad greens
  • 1 16 oz. bag of frozen green peas
  • 2 large tomatoes
  • 1/2 cup red onion (chopped)
  • 1 bunch of broccoli (coarsely chopped into salad-size pieces)
  • 2 cups grated cheese
  • 1 small can of sliced black olives

Dressing:

  • 3 /4 cup light mayonnaise
  • 1/2 cup low fat sour cream
  • 1 tsp. lemon juice
  • 2 packets artificial sweetener

Mix all the ingredients for the dressing. Chill while assembling the salad. Thaw the green peas under hot water in a colander. To assemble the salad, arrange the greens in an oblong dish. Layer the peas evenly over the salad. Spread the salad dressing over the peas like icing on a cake. Sprinkle the grated cheese evenly over the salad dressing. Top this with the onion, broccoli, tomatoes and olives. Cover tightly with plastic wrap until serving. Makes 10 servings.

Nutrients per serving: calories, 197; sodium, 275 mg; carbohydrates, 20 grams; protein, 9 grams; fat, 10 grams

For more information on cooking with diabetes or the Aging Wisely program, call the Texas A&M AgriLife Extension Service at (940) 627-3341.

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