In recognition of National Diabetes Prevention Month and the upcoming holiday season, we’re pleased to share tips from Woman’s coaches and dietitians, along with some healthy recipes for you to enjoy.

1. Follow a simple and well-balanced plate, that is both satiating and nourishing – include and incorporate lots of color, especially with non-starchy vegetables. Don’t forget to properly hydrate with water throughout the day.
   • Build your plate this way:
     • Fill ½ plate with Non-starchy veggies – salad, green beans, brussels sprouts
     • Prioritize protein – ¼ plate
     • Limit (¼ plate) high carb sides – Choose ones that you do not get all year.
2. Be Active and move your body
3. Make memories – focus on enjoying family and friends.

Recipes adapted from “Eating Well”

Kale & Quinoa Salad with Lemon Dressing

Preparation Time: 25 mins

Servings: 6

Ingredients

• 1 bunch lacinato kale, stemmed and chopped
• 6 tablespoons extra-virgin olive oil
• 3 tablespoons lemon juice
• 2 tablespoons chopped shallot
• 1 teaspoon honey
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 2 cups grape or cherry tomatoes, halved
• 2 cups cooked quinoa
• 1 English cucumber, thinly sliced
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 1 (15 ounce) can unsalted chickpeas, rinsed
• ¾ cup feta cheese, crumbled
• ½ cup sliced almonds, toasted

Directions

1. Place kale in a large serving bowl.
2. In a separate small bowl, whisk together oil, lemon juice, shallot, honey, salt, and pepper.
3. Pour 2 to 3 tablespoons of the dressing over the kale; lightly massage until slightly wilted, 1 to 2 minutes.
4. Top the kale with tomatoes, quinoa, cucumber, peppers, chickpeas, feta and almonds.
5. Drizzle with the remaining dressing and toss before serving.

Nutrition Facts (per serving): 400 calories; 23g Fat; 37g Carbs; 14g Protein

Serving Size: 1 3/4 cups

Recipe adapted from https://www.eatingwell.com/recipe/7920321/kale-quinoa-salad-with-lemon-dressing/

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Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.

Preparation Time: 40 mins

Servings: 4

Ingredients

• 1 sweet potato (12 ounces), peeled and diced (1/2-inch)
• 5 tablespoons extra-virgin olive oil, divided
• ½ teaspoon ground pepper, divided
• ¼ teaspoon salt, divided
• ½ cup packed fresh basil leaves
• 3 tablespoons cider vinegar
• 1 tablespoon finely chopped shallot
• 2 teaspoons whole-grain mustard
• 10 cups baby spinach
• 1 (15 ounce) can low-sodium cannellini beans, rinsed
• 2 cups shredded cabbage
• 1 cup chopped red bell pepper
• ⅓ cup chopped pecans, toasted

Directions:

1. Preheat oven to 425 degrees F.
2. Toss sweet potatoes, 1 tablespoon oil, 1/4 teaspoon pepper and 1/8 teaspoon salt together in a large bowl.
3. Transfer to a large rimmed baking sheet and roast, stirring once, until tender, 15 to 18 minutes.
4. Let cool for at least 10 minutes.
5. Meanwhile, place basil, the remaining 1/4 cup oil, vinegar, shallot, mustard and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt in a mini food processor. Process until mostly smooth.
6. Transfer to the large bowl.
7. Add spinach, beans, cabbage, bell pepper, pecans and the cooled sweet potatoes.
8. Toss to coat.

Nutrition Facts (per serving): 415 Calories; 24g Fat; 44g Carbs; 12g Protein

Serving Size:  3 cups

Exchanges: 4 1/2 fat, 1 1/2 starch, 2 vegetable, 1 lean protein

https://www.eatingwell.com/recipe/277639/spinach-salad-with-roasted-sweet-potatoes-white-beans-basil

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Sautéed Brussels Sprouts with Bacon and Onions

Preparation Time: 35 mins

Servings: 10

Ingredients

• 2 ½ pounds Brussels sprouts, trimmed
• 4 slices bacon, cut into 1-inch pieces
• 1 tablespoon extra-virgin olive oil
• 1 large onion, diced
• 4 sprigs thyme or savory, plus 2 teaspoons leaves, divided
• 1 teaspoon salt
• Freshly ground pepper, to taste
• 2 teaspoons lemon juice (optional)

Directions

1. Bring a large pot of water to a boil. If sprouts are very small, cut them in half; otherwise, cut them into quarters. Cook the sprouts until barely tender, 3 to 5 minutes. Drain.
2. Meanwhile, cook bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, 3 to 6 minutes. Remove with a slotted spoon to drain on a paper towel. Pour out all but about 1 tablespoon bacon fat from the pan.
3. Add oil to the pan and heat over medium heat. Add onion and cook, stirring often, until soft but not browned, reducing the heat if necessary, about 4 minutes. Stir in thyme (or savory) sprigs, salt and pepper. Increase heat to medium-high, add the Brussels sprouts, and cook, tossing or stirring occasionally, until tender and warmed through, about 3 minutes. Remove the herb sprigs. Add the bacon, thyme (or savory) leaves and lemon juice, if using, and toss.

Nutrition Facts (per serving): 77 Calories; 3g Fat; 10g Carbs; 4g Protein

Serving Size: about 3/4 cup

https://www.eatingwell.com/recipe/249972/sauteed-brussels-sprouts-with-bacon-onions