I'm Janine Faber, RD, LD, registered dietitian on the Meijer Healthy Living team. I work with community programs and local events in Central and Southern Ohio and Kentucky. Each Friday on this page I answer the most commonly asked questions about healthy living. Due to the volume of email received, I'm sorry that I can't personally answer your email, but rest assured I read every one so I can answer the questions most of you are asking most often.

Use the form here to ask me a question.

--Janine

Question: Do you have any holiday recipes for people with diabetes?

Answer: We have some delicious recipes for people with and without diabetes that you can serve at the holidays and all year long. Enjoy the recipes below:

 

Pumpkin Mousse

Pumpkin is a wonderful source of vitamin A. Enjoy the flavors of fall with this delicious and easy idea.

 

Prep Time:15 min

Total Time: 1 hr 15 min

Makes: 12 servings, 1/2 cup each

 

Ingredients:

3 cups cold fat-free milk

2 pkg. (1.5 oz. each) Jell-O Vanilla Flavor Fat Free Sugar Free Instant Pudding

1 can (15 oz.) pumpkin

1 tsp. pumpkin pie spice

1 cup thawed Cool Whip Lite or Cool Whip Sugar Free Whipped Topping

 

Beat milk and pudding mix in medium bowl with whisk 2 min. Blend in pumpkin and spice. Stir in Cool Whip. Refrigerate 1 hour.

 

 

Nutrition Information: Calories 60, Total fat 1 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 240 mg, Carbohydrate 12 g, Dietary fiber 1 g, Sugars 5 g, Protein 3 g, Vitamin A 110 %DV, Vitamin C 2 %DV, Calcium 8 %DV, Iron 4 %DV.

Diet Exchange: 1 Starch

Source: Kraft

 

Pork with Dried Cherries and Rosemary

Fruits and herbs add a unique flavor to these pork tenderloins. It's so easy to make you'll want to serve it throughout the year.

 

Servings: 6

 

Additional fresh rosemary sprigs (optional)

3/4 cup cranberry juice

1/2 cup dried cherries

2 tbsp. fresh rosemary

1 tbsp. Meijer olive oil

2 pork tenderloins

1/4 cup raspberry vinegar

1/4 cup red wine

3 shallots, cut in half lengthwise

 

1. To make marinade, whisk together cherries, vinegar, juice, wine, shallots, rosemary and oil. Pour over pork in dish or resealable plastic bag; cover or seal and refrigerate 2 hours, turning occasionally.

 

2. Preheat broiler. Remove pork from marinade; discard marinade. Broil pork 6 inches from heat 5 minutes, turning once; reduce oven temperature to 425°F and bake 10 to 15 minutes more or until meat thermometer inserted into thickest portion registers 145°F. Loosely cover with foil; let stand 10 minutes until meat thermometer reaches 155°F. Garnish with fresh rosemary sprigs, if desired.

 

Nutrition information:

Serving size: 1

Calories 187

Calories from Fat 42

Total Fat 5g

Saturated Fat 2g

Trans Fat 0g

Cholesterol 94mg

Sodium 63mg

Total Carbohydrates 1g

fiber 0g

sugars 1g

Vitamin A 28mg

Vitamin C 1mg

Calcium 8mg

 

Above information is approximate and depends upon the nature and exact quantity of ingredients used. This recipe is provided by Try Foods International.

 

Oven Roasted Vegetables

Servings: 4

 

1 tsp. basil leaves

2 cloves garlic, minced

1 cup fresh broccoli florets and stalks cut into 3/4-inch pieces

1 1/2 cups fresh cauliflower florets

2 tsp. grated Parmesan cheese

2 medium red potatoes cut into 1-inch pieces (8 oz.)

1 tbsp. olive oil

1/4 tsp. pepper

1 small red bell pepper, cut into 1-inch strips

 

1. Preheat oven to 375°F.

 

2. Combine vegetables and 3 tablespoons water in large bowl; toss to coat. Add remaining ingredients except Parmesan cheese; toss to mix.

 

3. Spread vegetable mixture in 15x10-inch jelly-roll pan sprayed with nonstick cooking spray. Roast vegetables 35 to 40 minutes or until just tender, stirring once or twice. Sprinkle with Parmesan; mix lightly.

 

4. Roast 5 to 10 minutes more to desired doneness.

 

Nutrition information:

Serving size: 1

 

Calories 77

Total Fat 4g

Saturated Fat 1g

Cholesterol 1mg

Sodium 49mg

Total Carbohydrates 8g

fiber 4g

Vitamin C 81mg

Calcium 47mg

 

Above information is approximate and depends upon the nature and exact quantity of ingredients used. This recipe is provided by Try Foods International.

 

 

Creamy Citrus Fruit Salad

Servings: 6

 

1 banana, sliced

2 cups cubed cantaloupe or honeydew melon

1/2 cup cubed jicama or apple

1/2 cup fresh blueberries (optional)

1 tsp. grated orange peel

1/4 tsp. ground nutmeg

1 seedless orange, peeled, sectioned and cut into cubes (or use mandarin oranges)

3 tbsp. slivered almonds

1/2 cup vanilla or orange reduced sugar nonfat yogurt

 

1. In medium bowl, combine cantaloupe, jicama/apple, blueberries, banana and orange.

 

2. Combine yogurt, orange peel, nutmeg and almonds.

 

3. Add yogurt mixture to fruit; toss gently to coat.

 

Nutrition information:

Serving size: 1

Calories 83

Total Fat 2g

Saturated Fat 0g

Cholesterol 0mg

Sodium 15mg

Total Carbohydrates 15g

fiber 3g

Vitamin A 1067mg

Vitamin C 32mg

Calcium 46mg

Above information is approximate and depends upon the nature and exact quantity of ingredients used. This recipe is provided by Try Foods International.

 

 

The last three recipes listed above are provided in our free consumer booklet “Diabetes Prevention and Management Handbook: What You Need to Know and Do” available at all Meijer store pharmacies.

 

 

Question: Do you have any Thanksgiving cooking tips or information about cooking a turkey?

Answer: Thanksgiving is a special time for giving thanks and focusing on family and friends. If you're hosting or thinking about hosting a Thanksgiving meal at your house, the following links may be helpful.

 

NOTE: Turkey meat will be safely cooked when the internal temperature reaches 165 degrees F; however, the meat may still be slightly pink. Some people prefer cooking turkey to a higher temperature (whole turkey to 180°F in the innermost part of the thigh; turkey breasts to 170 degrees F in the thickest part) for meat that is more well done.

 

1. Toll-free USDA Meat & Poultry Hotline

 

The hotline will be staffed with food safety specialists on Thanksgiving Day from 8 a.m. to 2 p.m. Eastern Time to answer your turkey questions.

 

For food safety questions year round, you may speak with a food safety specialist — in English or Spanish — from 10:00 a.m. to 4:00 p.m. Eastern time on weekdays.

 

Call the USDA Meat & Poultry Hotline at:

1-888-MPHotline

1-888-674-6854

Or send an Email to: mphotline.fsis@usda.gov

 

2. Let's Talk Turkey–A Consumer Guide to Safely Roasting a Turkey (source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Lets_Talk_Turkey/index.asp

 

Every facet of getting a turkey from the store to the dinner table is included — buying fresh vs. frozen, safe thawing methods, stuffing, roasting, storing leftover turkey and reheating the leftovers.

 

 

3. Turkey Basics (Source: USDA)

 

Turkey Basics: Handling Cooked Dinners

http://www.fsis.usda.gov/Fact_Sheets/Turkey_Basics_Handling_Cooked_Dinners/index.asp

Recommendations for take-out, deli-prepared, or convenience turkey dinners.

 

 

Turkey Basics: Safe Cooking

http://www.fsis.usda.gov/Fact_Sheets/Turkey_Basics_Safe_Cooking/index.asp

Roasting instructions and approximate cooking times.

 

 

Turkey Basics: Safe Thawing

http://www.fsis.usda.gov/Fact_Sheets/Turkey_Basics_Safe_Thawing/index.asp

A turkey must be kept at a safe temperature during thawing. Learn three safe methods.

 

 

Turkey Basics: Stuffing

http://www.fsis.usda.gov/Fact_Sheets/Turkey_Basics_Stuffing/index.asp

For safety, prepare stuffing or dressing for the turkey according to these directions

 

 

4. Poultry: Basting, Brining, and Marinating (Source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Poultry_Basting_Brining_Marinating/index.asp

 

Don't compromise food safety when looking for new and interesting ways to prepare old standards like chicken and turkey.

 

 

5. Carving the Whole Turkey Brochure (source: NE Dept. of Agriculture Poultry & Egg Division)

http://www.nebraskapoultry.org/carving_turkey.pdf

 

It may be easier and less intimidating to carve a turkey in the kitchen than at the dining table. This brochure includes step by step instructions for both methods. Several recipes using turkey meat are given.

 

 

6. How to Cook a Turkey the Day before Serving It

http://lancaster.unl.edu/food/ciq-cooking-turkey-ahead.shtml

 

Details and tips for preparing your turkey a day before serving it are given.

 

 

7. Turkey Anytime: A Recipe for Turning Leftovers into Planned Overs (includes 10 quick recipes)

http://lancaster.unl.edu/food/turkey-anytime.pdf

 

 

8. Turkey: Alternate Routes to the Table (source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Turkey_Alt_Routes/index.asp

 

Turkey preparation methods other than the traditional method of roasting a turkey in the oven are described: electric roaster oven, grilling (covered charcoal grill and covered gas grill, smoking a turkey, deep fat frying a turkey, and cooking turkey in a pressure cooker.

 

 

9. Oven Bags (Source: Reynolds)

http://www.reynoldspkg.com/reynoldskitchens/en/product.asp?cat_id=1337&prod_id=1790

 

A turkey will cook faster in an oven bag with less cleanup afterwards. For more information about using oven bags, check this link. Directions for specific oven bags are included when you purchase an oven bag. NOTE: A thermometer can be inserted through a hole in the oven bag so you can tell when your turkey is safely done.

 

 

10. Countdown to the Thanksgiving Holiday (source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Countdown_to_the_Holiday/index.asp

 

Plan ahead to ease the countdown tension for your Thanksgiving meal.

 

 

11. Is Pink Turkey Meat Safe? (source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Is_Pink_Turkey_Meat_Safe/index.asp

 

Well-done, safely cooked turkey meat may sometimes have a pink color. Learn why here. (source: USDA)

 

 

12. "Panic Button" Food Safety Questions (source: USDA)

http://www.fsis.usda.gov/Fact_Sheets/Hotline_Answers_Panic_Button_Questions/index.asp

 

During the holidays, people are busy and can sometimes forget that unsafe handling and cooking can lead to foodborne illness. Here are some questions callers have asked regarding the safety of their holiday foods.

 

 

Source: Alice Henneman, MS, RD, UNL Extension in Lancaster County