Diabetes Self-Management

Fall Flavors

It’s time to put away the bathing suits and shorts and take out the long-sleeve shirts and sweaters. While we say goodbye to summer, we embrace the fall with its crisper weather, hearty meals and return to school. What foods evoke that fall feeling? What distinctive aromas fill the room? What are the colors of your thoughts when you think of the autumn months? I immediately think in yellow, orange and red hues. (Yes, you can think in color!) Now, what about the aroma and flavors? Cinnamon and spice? Yellow and orange vegetables such as pumpkin, squashes and root veggies? This collection of recipes allows you to celebrate the fall with sweet and savory dishes that elevate the taste and celebrate the nutrition of apples, pears and squash, garnished with a touch of cinnamon, nutmeg and spice. Enjoy the colors on your plate, and happy fall!

Roasted Veggies With Nutmeg

4 SERVINGS | ½ CUP

LC

CAL 87 | FAT 4G | SAT FAT 1G | PROTEIN 2G | CARBS 13G | CHOL 0MG | FIBER 2G | SODIUM 195MG

DIETARY EXCHANGE: ½ FAT, 2 VEGETABLE

Nonstick cooking spray
8 ounces fresh cauliflower florets
1 medium onion, cut into ½-inch wedges
3 medium carrots, peeled, cut into quarters lengthwise, then cut crosswise into 2-inch pieces
1 tablespoon canola or vegetable oil
1 tablespoon sugar
¼ teaspoon ground nutmeg
¼ teaspoon salt
⅛ teaspoon black pepper

1. Preheat oven to 425°F. Line baking sheet with foil. Coat foil with nonstick cooking spray. Arrange cauliflower, onion and carrots on prepared sheet. Drizzle evenly with oil. Sprinkle evenly with sugar. Bake 6 minutes. Stir. Bake 6 to 9 minutes more, or until lightly browned on edges.

2. Remove from oven. Sprinkle evenly with nutmeg, salt and pepper. Wrap vegetables in foil. Let stand 5 minutes before serving.

Cook’s note: Roasting brings out the natural sweetness and depth of flavor of the vegetables, so you may not need to add the sugar. Almost any vegetable can be roasted.

Nutmeg Pancakes With Lemon-Spiked Berries

6 SERVINGS | 1 PANCAKE WITH ⅓ CUP STRAWBERRY MIXTURE

CAL 162 | FAT 5G | SAT FAT 1G | PROTEIN 5G | CARBS 23G | CHOL 2MG | FIBER 2G | SODIUM 361MG

DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FAT, 1 FRUIT

1 cup all-purpose flour
2 tablespoons sugar substitute,* divided
1 teaspoon baking powder
¾ teaspoon ground nutmeg
½ teaspoon baking soda
¼ teaspoon salt
1⅓ cups nonfat buttermilk
¼ cup cholesterol-free egg substitute
2 tablespoons canola oil
Nonstick cooking spray
2 cups sliced strawberries
2 teaspoons grated lemon peel

1. Combine flour, 1 tablespoon sugar substitute, baking powder, nutmeg, baking soda and salt in medium bowl. Combine buttermilk, egg substitute and oil in small bowl. Add to flour mixture; stir just until moistened.

2. Lightly spray nonstick griddle with nonstick cooking spray; heat over medium-high heat. For each pancake, pour about ¼ cup batter onto hot griddle. Cook until top is covered with bubbles and edge is slightly dry. Turn pancake; cook until done.

3. Meanwhile, combine strawberries, remaining 1 tablespoon sugar substitute and lemon peel in medium bowl. Serve strawberry mixture over warm pancakes.

*Note: This recipe was tested with sucralose-based sugar substitute.

TIP

You’ve probably used nutmeg in your

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