holiday favorites, hold the health concerns

For most of us, overindulging during holiday meals is just par for the course. But for those with diabetes, holiday meals can be full of potential pitfalls that can actually endanger their health.

› Recipe and photos courtesy of Mr. Food Test Kitchen

Howard Rosenthal is the author of Mr. Food Test Kitchen’s GuiltFree Comfort Favorites, a book created in collaboration with the American Diabetes Association. Each of the 130 recipes inside meets the ADA’s nutritional guidelines so home cooks can enjoy holiday dishes without compromising their health.

“These are recipes that taste of comfort, and you’re eating them and saying, ‘This can’t be diabetic-friendly,’” says Rosenthal. “Our goal is to make people feel satisfied but keep your doctor happy by following their guidelines.”

Although some cookbooks centered on health seem to forget flavor, Rosenthal kept his reader’s taste buds in mind while testing these recipes.

They’ll even win over holiday guests who aren’t watching their sugar intake.

“I think it’s good to get excited about food and try something you traditionally wouldn’t try. These recipes are designed for the whole family to enjoy whether you have a sugar sensitivity or not. It’s just good food, and it’s good for everyone,” Rosenthal says.

And this cookbook isn’t just about sharing recipes but educating readers so they can lead healthier lives all around. It explains how to read a nutrition label, the basics of portion control and essential science behind eating for better health.

Mr. Food Test Kitchen’s Guilt-Free Comfort Favorites is available on Amazon.com and BarnesandNoble.com.

Sheet Pan Oasted Turkey And Veggies

Serves

3 tablespoons olive oil

1 fresh lemon, halved, divided

3 sprigs fresh rosemary, stems removed, chopped

1 teaspoon garlic powder

1 teaspoon paprika

1⁄2 teaspoon salt

1⁄4 teaspoon black pepper

1 1⁄4 pounds lean, boneless turkey tenderloins, halved

2 bell peppers, one red, one yellow, cut into 2-inch chunks

1 zucchini, cut into 1-inch chunks

1 cup mushrooms, halved

1⁄2 red onion, cut into 1-inch chunks

Preheat oven to 400°F. › In a large bowl, combine oil, juice from 1/2 lemon, rosemary, garlic powder, paprika, salt and black pepper; mix well. › Add turkey, and toss until evenly coated. › Place on a baking sheet. › Add bell peppers, zucchini, mushrooms and onion to oil mixture, and toss until evenly coated. › Place vegetables and lemon halves on baking sheet. › Roast 25 to 30 minutes or until no pink remains in turkey and vegetables are tender. › With a pair of tongs, squeeze roasted lemon halves over turkey and vegetables, and serve immediately.

buttery mooth mac ‘n’ cheese

Serves 8 (1/2 cup per serving) › Prep: 20 minutes › Cook: 40 minutes

2 tablespoons light, trans-fat-free margarine

1 tablespoon all-purpose flour

2 cups fat-free milk

2 cups shredded fat-free cheddar cheese

1 teaspoon dry mustard

1⁄4 teaspoon black pepper

1⁄2 (12-ounce) package frozen mashed butternut squash, thawed

8 ounces whole-grain elbow macaroni, cooked according to package directions

1 tablespoon grated Parmesan cheese

Preheat oven to 375°F. › Coat a 1 1/2-quart baking dish with cooking spray. › In a large saucepan over medium heat, melt margarine. › Whisk in flour, and cook 1 minute. › Add milk, whisking until smooth and mixture begins to thicken. › Stir in cheddar cheese, dry mustard and pepper, and cook until cheese is melted. › Stir in squash and pasta; mix well. › Place mixture in baking dish, and sprinkle with Parmesan cheese. › Bake 25 to 30 minutes or until heated through and the top is golden.

Nutritional values: calories 190, calories from fat 20, total fat 2g, saturated fat 0.5g, trans fat 0g, cholesterol 5mg, sodium 340mg, potassium 210mg, total carbohydrates 28g, dietary fiber 3g, sugars 5g, protein 16g, phosphorus 280mg

Triple Berry Cheesecake

Serves 16 › Prep: 20 minutes › Cook: 50 minutes › Cool: 2 hours

1 1⁄2 cups quick-cooking oats

1⁄2 cup walnuts brown sugar substitute equal to 1⁄2 cup brown sugar

4 tablespoons light, trans-fat-free margarine

2 8-oz. packages fat-free cream cheese, softened sugar substitute equal to 1⁄2 cup granulated sugar

1 tablespoon all-purpose flour

1 1⁄2 teaspoons vanilla extract

3 eggs

1⁄4 cup reduced fat milk

1 cup reduced fat sour cream

for berry auce…

2 cups strawberry halves

3⁄4 cup blueberries

1 cup raspberries

1⁄3 cup water sugar substitute equal to 2 tablespoons granulated sugar

Preheat oven to 350°F. › In a food processor, pulse oats and walnuts until finely chopped. › In a medium bowl, combine oat mixture, brown sugar substitute and margarine. › Press mixture firmly into bottom of an 8-inch springform pan. › Bake 10 minutes. › Meanwhile, in a large bowl with an electric mixer, beat cream cheese and sugar substitute until creamy. › Beat in flour and vanilla until well combined. › Add eggs, one at a time, beating well after each addition. › Beat in milk and sour cream, just until blended. › Pour batter into crust. › Bake 40 to 45 minutes or until center is just set and slightly jiggly. › Turn oven o , and leave in oven for 30 minutes. › Remove from oven, and let cool at room temperature. › When cool, refrigerate 4 hours or overnight. › To make berry sauce, in a saucepan over medium heat, combine strawberries, blueberries, raspberries, water and sugar substitute. › Cook 10 to 15 minutes or until fruits start to break down and sauce starts to thicken up. › Before serving, gently remove side of springform pan. › Place cake on serving platter, cut into slices and serve with berry sauce.