Thanksgiving is a celebration of abundance – a spread full of golden turkey, creamy mashed potatoes, rich stuffing, family recipes and a lineup of pies. For those managing diabetes, this traditional spread can pose a challenge. However, it is possible to enjoy the feast without sending your blood sugar soaring.
The foundation of a diabetes-friendly Thanksgiving starts with building a balanced plate. Aim for half your plate filled with non-starchy vegetables like colorful salads, roasted Brussels, carrots and squash – which provide volume, fiber and nutrients without spiking glucose. A quarter of your plate should focus on lean protein, such as turkey and the remaining quarter reserved for carbohydrate foods.
It’s all about the trio of fiber, fat and protein. These nutrients slow digestion and the release of glucose into your bloodstream, preventing rapid spikes that can follow a high-carb meal.
Here are three crowd-pleasing recipes that bring the spirit of Thanksgiving to life while keeping your numbers in check:
Creamy Garlic-Thyme Mashed Cauliflower
A creamy alternative to mashed potatoes that’s just as comforting but much lower in overall carbohydrates and higher in fiber.
Packed with fiber, crunch and seasonal ingredients like kale, nuts and roasted squash, this salad brings color and balance to your plate.
Roasted Sweet Potato Rounds with Feta and Herbs.
A naturally sweet and portion-friendly side that delivers complex carbs, antioxidants and all the cozy fall flavors you crave.
Serves: 4
Prep time: 10 minutes
Total time: 40 minutes
Difficulty: Easy
There’s something about fall that invites us to slow down, roast everything in sight and fill the kitchen with cozy aromas. The beauty of this recipe lies in its simplicity. Sweet potatoes, with their caramelized edges and buttery centers, become the perfect canvas for a crumble of tangy feta and a handful of fresh herbs like thyme, rosemary or parsley.
Sweet potatoes are rich in beta-carotene, an antioxidant that supports immune function, healthy eyesight and gives them that gorgeous orange color.
Whether you serve it as a side dish for roasted chicken or spoon it over a bed of greens for a hearty vegetarian meal, this roasted sweet potato recipe captures the essence of fall – warm, wholesome and nourishing.
Ingredients:
- 4 sweet potatoes, sliced ½ inch thick
- 3 Tbsp. olive oil
- 1 tsp. chili powder
- 1 tsp. paprika
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. honey or maple syrup
- Pinch chili flakes
- Coarse salt and pepper to taste
- ¼ cup fresh chopped parsley
- ½ cup crumbled feta cheese
- Lemon juice to taste
Instructions:
- Preheat oven to 425°F.
- Once hot, add sliced sweet potatoes to a large, lined sheet pan and add olive oil, spices, honey and salt and pepper to taste. Toss to coat, then spread out in an even layer.
- Cook for 30-35 minutes, flipping every 10 minutes.
- Serve on a platter and top with parsley, crumbled feta. Finish with a squeeze of lemon juice.
Focusing on prevention like healthy eating and exercise can lead to lower health care costs and more affordable insurance for all. Learn about Blue Cross Blue Shield of Michigan’s (BCBSM) commitment to affordability here.
Shanthi Appelo is a registered dietitian and health and wellness spokesperson at BCBSM. For more health and wellness information, visit ahealthiermichigan.org.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.