‘Tis the season for healthy holiday eating

GRINNELL — As the holiday season approaches, many people find themselves facing a tempting array of delicious treats that can pose challenges for those managing diabetes.

However, with a little planning and creativity, it's possible to enjoy the festivities without compromising health goals.

November is National Diabetes Awareness Month and UnityPoint Health- Grinnell is committed to providing resources and support for individuals living with diabetes.

This holiday season, Certified Diabetes Care and Education Specialist Katie Wilmes, at UnityPoint Health-Grinnell Diabetes and Nutrition Education Clinic encourages everyone to prioritize healthy eating habits while celebrating with loved ones.

Tips for eating healthy

•Plan ahead. Before attending holiday gatherings, review the menu and plan your meals accordingly.

•Portion control. Be mindful of portion sizes, especially when it comes to high-carbohydrate foods.

•Choose wisely and balance your plate. Choose healthier alternatives, such as grilled or roasted meats, steamed vegetables and low-sugar desserts. Don’t forget to include a variety of foods in your meals, such as lean proteins, vegetables, and whole grains.

•Take a walk or move your body. Consider taking a walk or get up and move after eating a meal to help balance blood sugar levels.

“The holidays can be a time of stress and temptation, but it's important to remember that you can still enjoy the festivities while maintaining a healthy lifestyle,” says Wilmes.

“By making mindful choices and focusing on balance, individuals with diabetes can savor the season without compromising their health goals.”

To get started, below are two nutritious holiday recipes.

Roasted Sprouts and Squash with Warm Pomegranate Bacon Dressing

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Ingredients

1 pound of Brussels sprouts, cut in half with ends trimmed

3 cups diced butternut squash, cut into ½’’ cubes (about 1 ½ pounds)

Olive oil, salt, and pepper

3 slices thick-cut bacon, diced (or turkey bacon)

⅓ cup pomegranate juice

2 tablespoons apple cider vinegar

1 teaspoon Dijon mustard

2 tablespoons maple syrup

½ cup pomegranate seeds

Instructions

Preheat oven to 425℉. Line a baking sheet with parchment paper.

Place the Brussels sprouts and squash on the baking sheet. Drizzle about a tablespoon of olive oil, and sprinkle with salt and pepper. Toss to combine. Roast until tender, about 20-25 minutes, tossing halfway through the cooking time.

While the veggies roast, cook the bacon pieces in a skillet over medium heat until crispy. While the bacon is cooking, whisk together the pomegranate juice, cider vinegar, Djion, and maple syrup.

Once the bacon is cooked, use a slotted spoon to transfer the pieces to a paper towel-lined dish.

Measure out 3 tablespoons of the bacon fat to keep in the hot skillet (or remove all of the bacon fat and replace with 3 tablespoons of olive oil). Whisk in the pomegranate juice mixture and stir over low heat until heated through. Stir in the pomegranate seeds and bacon pieces. Keep warm until the veggies are done roasting.

Remove the veggies from the oven and place in a serving bowl. Drizzle the warm pomegranate dressing on top and toss to combine. Serve and enjoy!

The Ultimate Healthy Apple Crumble

Ingredients

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For the streusel

For the filling

Instructions

Preheat the oven to 350°F, and coat an 8-inch-square pan with non-stick cooking spray.

To prepare the streusel topping, whisk together the oats, flour, and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.

To prepare the filling, toss the apples with the cornstarch, cinnamon, and nutmeg in a large bowl until completely coated.

Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping. (The topping tends to clump a lot, so break it up into really small pieces, about the size of miniature chocolate chips, to ensure it covers the apples.)

Bake at 350°F for 50-60 minutes or until the apples are fork tender. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken.