After the long holiday weekend, a number of my patient’s mentioned that it was a set back for them in regards to their diabetes self-management. I was reminded of how important it is to have a “diabetes self-management game plan” when approaching challenging times such as this past weekend. This doesn’t mean you shouldn’t enjoy events such as potlucks and campfire meals. What it does mean is that you should make sure there are options that fit in your plan to take care of your diabetes. There are a number of diabetes friendly recipes available to bring your own snacks, appetizers and dishes. In addition, it is also important to make sure your exercise plans continue, even during the holidays. For example, this may mean taking time to go for a walk around the campsite rather than your neighborhood.
Classic Hummus Recipe
1- 15 oz can chickpeas, drained
3 Tbsp sesame tahini
2 Tbsp olive oil
4 garlic cloves, chopped
Juice of 1 lemon
Sea salt and fresh ground black pepper to taste
In a food processor or blender (yay, an opportunity to use my Magic Bullet!), combine all ingredients and blend until smooth and thick. Add water if necessary (I didn’t need to). Store in a covered container for up to five days. Makes about 1 ½ cups (6 servings).
Nutrition Facts (for ¼ cup per serving):
Total Fat 10 gm
Saturated Fat 1.5 gm
Cholesterol 0 mg
Sodium 80 mg (before adding salt to taste)
Total Carbohydrate 14 gm
Dietary fiber 4 gm
Sugars 2 gm
Protein 5 gm
Source: Diabetes Forecast Magazine, April 2010 issue. www.forecast.diabetes.org
I was able to make my own tahini by blending shelled sesame seeds (about ¼ cup) with a small amount of olive oil (could use sesame oil if you have it) until ground. This is much cheaper than purchasing already made tahini. Served with whole grain pita chips, corn chips or raw veggies such as carrots and celery, this recipe makes a simple, but delicious and healthy appetizer to bring to the party! Making your own hummus allows you to control the amount of added oils and salt, unlike purchasing pre-made hummus which can be high in both of these ingredients. You can add red pepper flakes, to add a more bold flavor if desired.