Whether you’ve had diabetes for years or you are newly diagnosed, you’ll be happy to know diabetes doesn’t prevent you from enjoying a variety of ethnic dishes you’ve grown up with. However, some recipes may benefit from a little tweaking to reduce saturated fat and calories. The Academy of Nutrition and Dietetics offers tips on how to cut down on fat while savoring the flavor of traditional family fare.
"Family recipes are usually passed down from one generation to the next, so many of us hesitate to tinker with perfection," says Cordialis Msora-Kasago, a Los Angeles-based registered dietitian nutritionist and a national spokesperson for the Academy. "I encourage my clients to experiment with cooking techniques and flavors to put their own healthy spin on family dishes."
"Try baking instead of frying your chicken or pork chops," Msora-Kasago says. "Look for ways to lighten up your dishes and enjoy the natural flavors of food."
Smart Swaps
"You don't have to forgo your favorite dishes in your quest for more healthful meals," Msora-Kasago says. "Consider swapping less healthful ingredients with more nutritious options."
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Msora-Kasago offers the following tips:
• Use heart-healthy canola, olive or peanut oil instead of solid fats.
• Use sharp, reduced-fat cheese and low-fat milk in your macaroni and cheese
• Sweeten your desserts with fruit puree or apple sauce instead of sugar
• Use whole wheat flour instead of white flour in muffins
• Opt for brown rice instead of white rice in your red beans and rice or jambalaya.
Msora-Kasago's advice? "Experiment! "Cut the fat in potato salad by substituting half of the mayonnaise with plain non-fat Greek yogurt. Your family might not notice the difference. Simple swaps are key to making dishes healthier without sacrificing flavor."
Savor the Flavor
"Liven up your family meals by trying new spices," Msora-Kasago says. "Use smoked paprika or a
dash of smoked salt to add the smoked flavor that you would normally get from ham, bacon or salt pork. Consider using salt-free herb blends to lower the salt in your foods."
Experiment with different flavors by adding apple cider or rice vinegar to your greens or marinate your chicken in rosemary and lemon juice before grilling, Msora-Kasago says.
"Don't bury the natural sweetness of your sweet potatoes under a mound of marshmallows and sugar," Msora-Kasago says. "Add a little brown sugar and vanilla to make a lower-calorie version of candied yams."
"Eating right isn't a one-size-fits-all endeavor," Msora-Kasago says. "Healthy eating styles can be adapted to fit the foods of all cultures."
Healthy Pleasures
Here’s a sampling of healthful dishes from ethnic cuisines:
Cuban Tortilla: Typically contains eggs, potatoes, onions, garlic, and spices; the eggs become the “tortilla,” similar to an American omelet; protein in the egg balance the carbohydrates in the potatoes making it a good combination of nutrition and flavor.
Moroccan Bissara Soup: Made with dried, pureed broad beans; most recipes also include garlic, olive oil, lemon juice, and spices; topped with cumin and paprika.
Peruvian Loma Saltado: This is one of Peru’s most popular meat dishes made with beef, flame cooked in a wok and smothered with aji chilies, tomatoes, and red onions, giving it a distinctive smoky flavor. This dish is often served with fried potatoes. To improve the health profile, order a side of vegetables instead of potatoes.
Indian Chicken Tikka Masala: Bite-sized pieces of chicken marinated in yogurt and seasonings like
guram masala ( a spice mixture that includes black and white peppercorns, cloves, cinnamon, nutmeg, cardamom pods, bay leaf, and cumin), garlic, ginger, cilantro, and turmeric.
For more great tips on savoring the flavor of ethnic fare, click here to download a sample chapter of the Diabetes Guide to Enjoying Foods of the World.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
