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Fall Nutrition – 2 Healthy Seasonal Recipes for the National Diabetes Month

November is observed as National Diabetes Month. It is a time when the entire nation comes together to create awareness about diabetes – one of the most common chronic health conditions affecting a majority of people around the world. With Fall season here, it is time to beat diabetes and its risks with healthy seasonal fall produce.

In this blog, we give you 2 healthy and simple recipes using fresh fall produce recommended by the American Diabetes Association.

Spaghetti Squash and Tomato

With winter squash in season and tomatoes always available, this recipe makes a hearty bowl of almost a pasta-like dish. Courtesy of the American Diabetes Association, this recipe is a healthy dish for people with diabetes.

Ingredients:

  • Spaghetti Squash – 1 small (seeded and halved)
  • Olive oil – 1 tbsp
  • Minced onion – ½ cup 
  • Garlic – 2 – 3 cloves minced
  • Green onions – 2, minced
  • White meat (Turkey) – 12 ounces, ground
  • Tomatoes – 2 cups, crushed
  • Capers – 2 tsp
  • Fresh oregano – 2 tsp, minced 
  • Red pepper flakes – 2 tsp, crushed
  • Fresh parsley – 2 tbsp, chopped 

Method:

  • Preheat the oven to 350 degrees F. Place the halved squashes with the cut side down in a tray and bake uncovered for almost 45 – 60 minutes (the shell must be soft enough for the fork to go through).
  • After the squash is cooked and cooled, scoop out strands with a fork and set aside.
  • Heat a large skillet with oil on medium to high heat. Saute onions, garlic, and green onions for 2 minutes.
  • Add the tomatoes and turkey. Lower the heat and simmer for 20 minutes.
  • Add the oregano, capers, red pepper flakes, and parsley. Mix well and simmer for 5 minutes.
  • In a bowl, layer some warm squash and top it with the prepared sauce. Serve immediately before the squash cools down.

Note:

  • You can use any white meat like chicken instead of turkey.
  • Make sure the squash is not cooled down too much. If it is, reheat it covered in the microwave for 2 – 3 minutes.
  • If your health permits, you can also add 2 tbsp of wine to the sauce while adding the tomatoes.

This recipe makes 6 servings.

Nutritional Facts: (for 1 serving)

  • Calories – 153
  • Protein – 11.3 g
  • Carbohydrates – 10.3 g
  • Fat – 7.6 g
  • Dietary Fiber – 1.3 g

Pumpkin Parfait

This simple and healthy parfait is a must-have on any holiday or festive menu. Using pumpkins and skimmed milk, this is an amazing dish that can be made in just 15 minutes to satisfy the sweet tooth while keeping a check on the sugar levels. This perfect diabetic dessert is recommended by the American Diabetes Association.

Ingredients:

  • Pumpkin puree – 1 cup
  • Sugar-free vanilla pudding – 1 (1 ounce) package instant mix
  • Pumpkin pie spice – 1 tsp
  • Evaporated skim milk – 1 cup 
  • Skimmed milk – 1 cup

Method:

  • Take a mixing bowl, combine the pumpkin puree, the instant sugar-free vanilla pudding mix, pie spice, evaporated milk, and skim milk. Blend everything smoothly together.
  • Place the mix in parfait glasses and chill them until set well.
  • Top it with sugar-free chocolate sauce, grated dark chocolate, nuts, or seeds.

This recipe makes 6 servings.

Nutritional Facts: (for 1 serving)

  • Calories – 72
  • Protein – 4.9 g
  • Carbohydrates – 12.7 g
  • Fat – 0.2 g
  • Dietary Fiber – 0.6 g

Recipe idea and source – Allrecipes.com

Post Author: Admin