Sample Diabetic Menu for Christmas

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It's Christmas time again. Some people have already gotten everything on their Christmas shopping list. Some might be looking forward to their special vacation. And some might have been wondering how they're going to enjoy their Christmas dinner without risking a blood-sugar spike! Take a look at this sample diabetic menu; it should give you a basic idea how you can cherish an awesome holiday feast without jeopardizing your health. Many people assume they shouldn't serve any food containing sugar to diabetics. Well, it all depends on what type of sugar. Foods packed with tons of refined sugar, such as sugary cookies and pies, are not recommended, but complex-carb foods, like whole-grain bread and fruits, are okay. One other thing is you should make sure there are plenty of vegetables in your Christmas dishes. A fiber-rich diet is key to effective blood-sugar control.

Appetizers

High-Fiber Crackers and Avocado Dip

Marinated Olives

Main Courses

Whole Roast Chicken

Vegetable Lasagna

Side Dishes

Mashed Sweet Potatoes

Colorful Salad

Desserts

Poached Pears

Apple Crisp

Fiber-Rich Crackers and Avocado Dip

It's always good to start a feast with something light and delicious. In addition, avocado contains abundant omega-3 fatty acids, a type of good fat that can fight off heart disease and increase diabetics' sensitivity to insulin. As for the fiber-rich crackers, you can find them in most supermarkets. Read the label very carefully, though. To be considered "fiber-rich", they should contain at least 5 grams of fiber per serving.

Easy Diabetic Recipe for Avocado Dip (for about 3 cups of dip): 4 avocados (peeled and pitted), 1 tsp. minced garlic, 2 tbsps. finely chopped cilantro, 1 tbsp. lemon juice, 1/2 pound soft tofu, salt and pepper to taste

The preparation is super simple. Just mix all the ingredients in a large bowl until well blended!

Marinated Olives

Another guilt-free appetizer to nibble on. Their marble-like appearance might inspire your creativity to be a little fancy with the presentation. Plus, its easy preparation can make your holiday cooking much less laborious.

Easy Diabetic Recipe for Marinated Olive (for about 4 - 6 servings): 2 cups brine-cured green or black olives (pitted), 3 tbsps. extra-virgin olive oil, 3 bay leaves, 1/4 cup lemon juice, 1/2 tbsp. grated lemon peel, 1 tsp. cayenne pepper (optional)

Mix all the ingredients together. Cover the container and refrigerate for about a day before serving.

Whole Roast Chicken

You may use turkey if you prefer, but try to avoid ham and red meat. Most diabetics are susceptible to heart disease; the high cholesterol in red meat can elevate the risk even more. To make an easy and yummy roast chicken, generously rub it with fat-free margarine, chopped garlic, chopped parsley, dried thyme, salt and pepper. If you have high blood pressure, it is wise to avoid using salt and opt for a healthier spice such as lemon pepper. This way you can take care of your blood pressure without compromising the taste!

The roasting time varies according to the size of your chicken or turkey, therefore it's helpful to have an ovenproof meat thermometer handy. Usually, the chicken is done when thermometer reads 180°. But if you don't have one, just check the chicken after about an hour. Pierce a small knife into the center of a thigh and see if it's still pink.

Vegetable Lasagna

This lasagna recipe is quite diabetic-friendly due to the use of wholewheat lasagna noodles, fat-free mozzarella cheese and low-sodium tomato sauce. Also, it is loaded with savory vegetables, good for your health and delightful for your palette!

Easy Diabetic Recipe for Vegetable Lasagna (4 - 6 servings): 1 cups chopped onions, 1 cups mushrooms, 1 medium bell peppers (sliced into bite-size pieces), 1 medium zucchinis (sliced into bite-size pieces), 2 cups low-sodium tomato sauce, 2 cups fat-free shredded mozzarella cheese, 6 wholewheat lasagna noodles, 2 tbsps. olive oil, cooking spray, salt and pepper to taste

Heat olive oil in a skillet, then add vegetables. Saute until slightly tender, and season with salt and pepper, then set aside. Cook and drain lasagna noodles according to the directions on the package. Preheat an oven to 400°. Lightly grease a rectangular baking dish with cooking spray. Spread about 1/2 cup of tomato sauce in the baking dish. Top with 2 noodles, then layer with half of the cooked vegetables, 1 cup mozzarella cheese and 1/2 cup tomato sauce. Top with another 2 noodles and repeat the layering. Finish with 2 noodles and the rest of the tomato sauce. Bake for about 20 minutes or until hot. Let stand for 10 minutes before serving.

Mashed Sweet Potatoes

Why sweet potatoes? Because they are more diabetic-friendly than regular potatoes! Although they are ironically called "sweet" potatoes, many research studies have found that they actually don't raise blood sugar as much as potatoes do. So from now on, feel free to be experimental and try using this wonderful substitute in a variety of recipes.

Easy Diabetic Recipe for Mashed Sweet Potatoes (4 - 6 servings): 5 medium sweet potatoes (peeled and cut into small chunks), 1/3 cup skim milk, 1/4 cup fat-free margarine, salt and pepper to taste

Boil sweet potatoes in a saucepan until tender. Drain and mash sweet potatoes until smooth. Add the other ingredients and mix well. Add a bit more milk if the consistency is too thiuck. And if possible, use an electric mixer to mash them; this will make the dish lighter and fluffier.

Colorful Salad

As I've said, fiber-rich foods are the heart of a healthy diabetic diet. This meal won't be truly diabetic-friendly without a big plate of salad. Use whatever vegetables you like, but don't stick with only green vegetables. Try to make your salad as colorful as possible. Red bell peppers, tomatoes, purple cabbages, carrots and beetroots are great sources of fiber and vitamins. Plus, they'll make your salad appear much more exciting. You may slice some red apples (don't peel the skin) into your salad as well. Who said it has to be all veggies, right? As for the dressing, enjoy the liberty to pick any kind as long as it is low-fat and low-carb.

Since we started this Christmas feast with two light appetizers, let's end it with two light and nutritious desserts. Sorry, no cakes or pies!

Poached Pears

Although the pear is a sweet fruit, it is pretty low in glycemic index, meaning our body will absorb and digest it more slowly and the blood-glucose level will rise gradually rather than rapidly. Moreover, recent research has found that these fruits are very beneficial for our heart and colon health.

Click here for a diabetic poached-pear recipe.

Apple Crisp

Normally, an apple crisp is pretty sugary but it doesn't always have to be that way. You can reduce the amount of sugar or opt for a sugar substitute. Adding healthy ingredients, such as oatmeal and nuts, is also a plus. Sweetness and nutrition can co-exist in one dish if you select the right ingredients and cook the smart way.

Click here for a diabetic apple-crisp recipe.