Diabetic healthy food alternatives to holiday favorites

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Ancient Grain & Mushroom Stuffing

Serves 6

1 ½ cup Farro

1 cup Celery, small dice

1 cup Carrot, small dice

1 cup Onion, small dice

2 cups Cremini Mushroom, quartered

½ cup Green Apple, peeled & diced

1 Tbsp. Fresh Thyme, chopped

2 tsp. Fresh Sage, chopped

1 tsp. Fresh Garlic, minced

2-3 cups Vegetable Stock

½ cup Olive oil

Salt & Pepper to taste

Method:Toast dry Farro in a 350* oven for about 12 minutes, look for a toasted brown color and a fragrant nutty aroma. After the farro is toasted and cooled, cook according to the packages instructions. Once cooked, cool with running water and then hold until needed. In a large sauté pan, over medium heat, add ¼ cup olive oil, then add the onion and cook until the edges begin to drown. Add the carrots and celery and continue to cook for 5 minutes. Add the remaining oil, then add the mushrooms and cook for another 5 minutes or until tender. Add the garlic and stir well, remove from heat. (At this point the dish can be held for later service or continue to the next step.)If you are ready to serve heat the vegetable mix over medium heat and add the vegetable stock, simmer for 3 minutes, add the chopped herbs and finally the cooked Farro. Gently mix to combine and continue to cook until heated through, about 5 minutes. Taste and season with Salt and Black Pepper. Serve as a hearty side dish to your turkey dinner or any other meal you are enjoying.

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Roasted Sweet Potatoes

Serves 8

4 ea. Large Red Garnet Yams (Golden Sweet Potatoes will work as well)

½ cup Dried Cranberries, soaked in warm water to soften (10 minutes)

1 cup Pecan pieces, toasted

3 Tbsp. Shallot, minced

2 Tbsp. minced Parsley

¼ cup olive oil

3 Tbsp. Honey

Black Pepper

Kosher Salt


For the Yams; preheat the oven to 425ºF. Scrub sweet potatoes and pierce in several places with a sharp knife. Line a baking sheet with foil and place the potatoes on top. Bake for 45 minutes to an hour, depending on the size of the potatoes, until thoroughly soft and beginning to ooze. Remove from the heat. Place on a plate or in a dish and allow to cool. Cover with plastic wrap and refrigerate (they will continue to ooze and sweeten). Once cool, use a paring knife to gently remove the skin from the yam, wrap with plastic and hold for later. This process can be done a day or two before you are going to enjoy with your meal.

When you are ready serve the dish, preheat the oven to 425*. Using a glass 9X9 baking coat the bottom and sides of the dish with a tsp. of olive oil. Slice the yams in ¼ inch thick slices and shingle them into the greased baking dish. Cover with Foil and bake for 20 minutes to warm through.

For the topping: In a medium mixing bowl combine the toasted pecans, softened cranberries, shallots, and parsley with the ¼ cup olive oil and honey. Mix gently to well combine.

For service: Remove the foil from the yams and drizzle the topping mixture over the warm yams, sprinkle with a pinch of Kosher salt and Black pepper if desired. Return to the oven and cook, uncovered for 15 minutes. Remove and serve warm. (Left overs are also great to enjoy chilled.) Have fun with your food and have a great holiday season.

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KSBW Project Community SPECIAL – Diabetes: Reversing The Risk

November is Diabetes Awareness Month and on Sunday, November 29th KSBW 8 will broadcast a Project Community special called Diabetes: Reversing the Risk.

Here on the Central Coast, our local hospitals, healthcare providers, and non-profits are working together with patients to close that gap.

When to watch

KSBW 8 (NBC) Sunday 11/29 at 8:30 pm following NFL Football.

Central Coast ABC Saturday 12/5 at 8:00 pm following College Football.

Estrella TV Costa Central Sunday 12/6 at 8:30 am following Matter of Fact.


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