The pumpkin spice, nutmeg, and holiday seasons are upon us. This is a comforting time to gather with loved ones, smile, and laugh with a good hardy meal. Many are lucky enough to indulge in the holidays without too much concern. However, some health conditions cause us to be more attentive to the foods we eat.
When you’re diabetic and are watching your intake of things like sugar, salt, or fats, this time of year can be difficult. What can you eat? How do you make a healthy but delicious meal without spiking your cholesterol? You should never have to stop yourself from indulging in the delicious flavors of fall. So, we’d like to provide you with four fall-friendly recipes that won't compromise your health.
Shredded Sweet Potato Patties
If you’re looking for a dish that really highlights the sweetness of the sweet potato, but gives it the wow factor of savoriness with added cheese, this is the perfect meal for you.
Serves: 4 (8 patties, 2 patties per serving)
Ingredients
- 3 cups shredded sweet potato (1 medium to large sweet potato)
- 1/2 cup shredded red onion
- 1 1/2 tsp chopped fresh rosemary
- 1/2 tsp freshly ground pepper
- 1/4 tsp salt
- 1 egg, whisked
- 1/2 cup Havarti or Fontina cheese
Instructions
- Shred the raw sweet potato. Shred the onion. Shred the cheese.
- Heat skillet on a stove over medium heat.
- In a large mixing bowl, combine sweet potato, red onion, fresh rosemary, pepper, salt, egg and cheese. Mix well.
- Form 8 round patties with the sweet potato mixture from bowl.
- Spray skillet with cooking spray, or use a small amount of olive oil to prevent sticking. Place the sweet potato patties on the skillet and cook until crispy and golden brown on both sides.
- Serve
Nutritional Information
- Serving size: 2 patties
- Calories: 96
- Carbohydrate: 11g
- Protein: 4g
- Fat: 3.5g
- Sodium: 234mg
- Fiber 2g
Unstuffed Cabbage Roll Soup
Nothing feels better on a cold fall day than warming up with a delicious bowl of soup. This flavorful option will help set that autumnal mood.
Serves: 6
- 1 lb 90% or leaner ground beef
- 1/2 cup uncooked brown long-grain rice
- 1 medium yellow onion, chopped
- 2 dried bay leaves
- 3 garlic cloves, chopped
- 3 Tbsp brown sugar, packed
- 5 cups chopped green cabbage
- Less than or around 1 tsp salt (to taste)
- 32 oz low-sodium beef broth
- 1/2 tsp dried oregano
- 3 cups tomato sauce
- 1 cup shredded carrots
- 1/2 tsp ground black pepper
- 1 1/2 Tbsp lemon juice
Instructions
- In a large soup pot, add the beef and place over medium-high heat. Break it apart with a wooden spoon. Add the onion. Cook for about 8 minutes until the beef is brown, stirring occasionally.
- Add garlic. Stir and cook for about 1 minute.
- Add cabbage, beef broth, tomato sauce, carrots, rice, bay leaves, brown sugar, salt, oregano, and pepper.
- Bring to a boil. Then reduce the heat to simmer and cover the pot. Cook until rice is tender, approximately 45 minutes.
- Remove the pot from the heat. Stir in the lemon juice. let the soup rest uncovered for 10 minutes to thicken up before serving. Remove the bay leaves before serving.
Nutritional Information
- Serving Size: 2 cups
- Calories: 242
- Fat: 3.5g
- Carbohydrate: 34g
- Sodium: 754mg
- Protein: 20g
- Fiber: 5.4g
Pumpkin Soup with Spicy Pecans
It isn’t autumn if pumpkin isn’t involved. Get a little kick of spice with this appetizing and spice-filled soup.
Serves: 8
Ingredients for spicy pecans
- 1 cup pecan halves
- 2 tsp vegetable oil
- 1 Tbsp chili powder
- 1/4 tsp cayenne pepper
Ingredients for soup
- 2 Tbsp vegetable oil
- 1 medium onion, chopped
- 3 cups canned pumpkin
- 5 cups chicken broth, low sodium
- 2 Tbsp brown sugar
- 1 bay leaf
- 1/2 tsp ground nutmeg
- 1/4 tsp black pepper
Instructions
- For the spicy pecans, combine pecans, 2 tsp oil, chili powder, and cayenne pepper in a small bowl. Pour out onto a greased cookie sheet and bake at 350 degrees until fragrant and toasted, about 10-15 minutes. Stir nuts halfway through toasting. Remove from oven; set aside to cool.
- For the soup, heat 2 Tbsp oil in a large saucepan or stockpot. Add onion and sauté until soft, do not brown. Add pumpkin and broth, and whisk to combine. Add sugar, bay leaf, and spices. Stir well.
- Simmer for 30 minutes. Remove the bay leaf. Using a stick blender, puree the soup in the pot until smooth, or puree the soup in a blender or food processor until smooth. Add back to the pan.
- Top each portion with 1-2 Tbsp of the spicy pecans and serve.
Nutritional Information - Pecans
- Serving size: 1/8 of the pecans
- Calories: 120
- Fat: 12g
- Carbohydrate: 2g
- Sodium: 0mg
- Protein: 1.5g
- Fiber: 1.5g
Nutritional Information - Soup
- Serving size: 1/8 of the soup
- Calories: 140
- Fat: 4g
- Carbohydrate: 13g
- Sodium: 352mg
- Protein: 2g
- Fiber: 3g
Smoky Spicy Pumpkin Seeds
Pumpkin seeds are a staple fall-time snack. So, we’d like to provide you with a classic option that has a bit of a twist. This smoke and spice combo really amplifies the flavor.
Serves: 6
Ingredients
- 1 1/2 pumpkin seeds
- 1 Tbsp melted butter or olive oil
- 1/2 Tbsp red pepper flakes
- 1 tsp smoked paprika
- 1/4 cayenne pepper
Instructions
- Scoop out the inside of your pumpkin. Separate seeds from the pumpkin flesh. Rinse seeds free of pumpkin flesh. Allow seeds to dry.
- Preheat oven to 350 degrees.
- In a bowl, toss the seeds with the melted butter, coating thoroughly. Add seasonings and toss to coat.
- Thinly spread seeds on a lined (with mat or parchment paper) or oiled/buttered baking sheet.
- Bake for 30 minutes or so, tossing occasionally, until seeds are golden brown. When done, allow cooling.
Nutritional Information
- Serving size: 1/4 cup
- Calories: 90
- Fat: 5g
- Carbohydrate: 9g
- Sodium: 17mg
- Protein: 3g
- Fiber: 3g
Now that you have a few delectable and diabetes-friendly options to choose from, we hope that you’re able to enjoy the flavors of fall.
