Creamy Mashed Cauliflower

Enjoy this tasty, low-calorie, low-glycemic alternative to mashed potatoes.

One serving of mashed cauliflower (1/5 of recipe) has only 39 calories and less than 1 gram of fat. Compare that to traditional mashed potatoes made with milk and butter, a single serving of which can contain up to 237 calories and nearly 9 grams of fat, according to Carb Manager. And that’s not even with gravy!

Another healthy bonus: Mashed cauliflower can help fend off the post-dinner insulin dip many holiday feasters experience. People love to blame turkey for their after-dinner sleepiness, but the real culprits are the carb-laden sides, with mashed potatoes at the top of the list. Potatoes are notorious for raising blood sugar quickly, so do your body a favor and enjoy these creamy mashed cauliflowers instead.

Servings: 4-6

Ingredients:

• 16 ounces frozen cauliflower (or 1 head fresh, chopped)
• 2 garlic cloves, minced
• 2 tablespoons nonfat plain yogurt
• 1/4 cup low-sodium chicken broth or vegetable broth or milk
• 2 tablespoons parmesan cheese (optional)
• Seasoning to taste: 1 teaspoon dried parsley, herb seasoning blend such as Mrs. Dash
• Salt and pepper

Instructions:

1. Prepare and cook the cauliflower until tender (or a fork can be inserted), according to type of vegetable and cooking method:
   (a) For fresh cauliflower, wash, trim and cut into florets. Place in a microwaveable bowl with 1-2 tablespoons water, cover and cook on high for 7-8 minutes. For stovetop cooking, place florets in a saucepan and add enough water to cover. Boil for 6-7 minutes or until fork is easily inserted. Drain.
   (b) For frozen cauliflower, place in a microwaveable bowl with 1-2 tablespoons of water and cook on high for 5-6 minutes. For stovetop cooking, combine frozen florets and one cup of water in a saucepan. Cover and cook on medium heat for 6-7 minutes, stirring occasionally. Drain.
   (c) For steam-in-the-bag cauliflower, follow the package instructions for cooking on the bag. Let cool slightly.
2. Add the cooked cauliflower, raw minced garlic and 1-2 tablespoons broth (or milk) to a food processor or a bowl.
3. Use a food processor, or hand mixer or potato masher, to blend ingredients until smooth. Add broth as necessary to make it creamy.
4. Stir in plain yogurt and seasoning to taste.
5. Turn into a medium serving bowl and serve hot.

Festive Pear & Walnut Salad with Balsamic Vinaigrette

Easily doubled or tripled, this simple, elegant recipe combines sweet, juicy pears with a tangy balsamic vinaigrette. Watch your guests go back for seconds!

Pear provides essential fiber, plus walnuts and cheese add protein and a variety of health benefits. A single salad serving clocks in at 153 calories.

Servings: 4

Dressing Ingredients:

• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 1/4 teaspoon kosher salt
• 1/8 teaspoon black pepper

Salad Ingredients:

• 4 cups mixed greens (5-6 ounces lettuce)
• 1 ripe Bosc or Bartlett pear, sliced into 1/4-inch thick pieces
• 1/4 cup walnuts, toasted and chopped
• 1 ounce (or about 1/4 cup) blue cheese or goat cheese, softened
• Optional: dried cranberries or cherries

Instructions:

1. Combine dressing ingredients in a small bowl or jar. Whisk or shake to mix.
2. In a large bowl, add mixed greens, pears, walnuts and cheese. Drizzle with some of the dressing.
3. Toss and enjoy!

Holiday Green Beans with Cranberries & Nuts

(adapted from Dining with Diabetes recipe, West Virginia University Extension Service)

Traditional green bean casserole, made with cream of mushroom soup and fried-onion topper, is packed with fat and sodium. A single serving of Original Green Bean Casserole (Campbell’s recipe) contains 231 calories, 15 fat grams and 624 grams of sodium!

This new spin on the holiday classic lets the flavor of fresh green beans shine through, complimented by toasted nuts and tart berries. The colorful dish will brighten your holiday table. Plus, guests will want to go back for seconds when they learn a single serving has only 35 calories and 0 grams of saturated fat and trans fat. Enjoy!

Servings: 4

Ingredients:

• 2 cups of fresh green beans (trimmed and cut into 4-inch pieces) or 1 can of green beans, drained and rinsed (about 2 cups) or 2 cups frozen green beans
• 2 teaspoons olive oil or canola oil
• 3 tablespoons dried cranberries
• 3 tablespoons chopped nuts (walnuts, pecans or almonds)
• 1 tablespoon honey
• Seasoning of your choice, such as lemon pepper, garlic powder, onion powder or dill
• Nonstop cooking spray (if using 1-a method, below)

Instructions:

1. 1. Cook green beans according to preferred cooking method:

(a) Stovetop method 1, sauté: Heat a sauté pan on medium heat and spray with nonstick cooking spray. Add fresh or frozen green beans and sauté until crisp-tender (about 2-3 minutes), adding a little water, 1-2 tablespoons at a time, to prevent sticking. Set aside.
(b) Stovetop method 2, boil: Add 3 cups of water to a saucepan, bring to a boil and cook fresh or frozen green beans for 3-4 minutes. Drain and set aside.
(c) Microwave method: Place fresh or frozen green beans in a microwavable bowl. Add 1-2 tablespoons water and cook on high for 3-4 minutes. Drain and set aside.

1. Heat olive oil or canola oil in saucepan on medium-high heat; add cranberries and nuts. Cook, stirring often, until cranberries are softened, about 1 minute..
2. Stir in cooked green beans and stir until beans are heated through (about 3-4 minutes).
3. Add honey and seasoning and stir well.
4. Transfer to serving dish and serve hot.

Greek Yogurt Chocolate Mousse with Raspberries

(Recipe compliments of the American Diabetes Association Diabetes Food Hub)

Chocolate cake is big favorite at holiday time. But a single slice can contain anywhere from 400 to 970 calories!

Instead, offer guests this flavorful chocolate mousse made with creamy Greek yogurt. With only 130 calories per serving, it is packed with protein, as well as helpful probiotics for your digestive system. Fresh raspberries send the flavor profile into the stratosphere!

Servings: 6

Ingredients:

• 6 mini Hershey’s special dark chocolate bars (sugar-free), chopped
• 2 cups nonfat Greek yogurt
• 2 tablespoons honey (or 4 packets artificial sweetener)
• 1 teaspoon vanilla extract
• 1/4 cup skim milk
• 6 tablespoons nonfat whipped topping
• 2 cups fresh raspberries

Instructions:

1. Put chopped chocolate in a microwave-safe bowl.
2. Microwave chocolate on high for 1 minute, then stir.
3. Optional: If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. If still not melted, microwave another 30 seconds and continue to stir, just until the chunks in the chocolate are melted. Do NOT overcook.
4. In a medium mixing bowl, beat the Greek yogurt with an electric mixer until fluffy.
5. Add honey (or artificial sweetener), vanilla and milk, and beat some more.
6. Add chocolate, a small amount at a time, beating in between additions.
7. When all the chocolate is mixed into the yogurt, divide the mousse into 6 bowls or tall glasses.
8. Top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping.