North County Water & Sports Therapy Center - November 2021



Alongside family and football, food is often the highlight of Thanksgiving. But if you’re cooking dinner for a large group, crafting the perfect menu can be difficult. Veganism and vegetarianism are more popular than ever, and it can be frustrating finding dishes that everyone can enjoy — or even eat at all, in the case of a diabetic friend or family member. Luckily, there are plenty of options to create an amazing meal for any group of diverse diners. Diabetics Thanksgiving is a stressful time for anyone who monitors their blood sugar. Sweet potato casserole and sugar-packed pies can tempt even the most diet-conscious diabetic. But undereating can be as unhealthy for diabetics as overeating, so it’s important to include appetizers in your Thanksgiving menu. Healthy options include raw vegetables and hummus, roasted nuts, shrimp cocktail, or a cheeseboard.

For the main meal, turkey is fine if you hold off on any brown sugar or honey glaze. Green bean casserole is safe as well, and stuffing can be included as

question, you can try making a mushroom Wellington or roasted cauliflower as a replacement.

long as you use whole- grain bread. For dessert, parfaits made with Greek yogurt, fresh fruit, and sliced almonds are healthy and tasty and can round out the perfect meal.

For side dishes, vegan macaroni and cheese and roasted Brussels sprouts are easy and

safe. As for dessert, most grocery stores

carry a variety of gluten- free and vegan desserts at their bakery, such as nondairy ice cream and flourless cookies,

Vegans The best thing about cooking

Thanksgiving for a vegan is that there are plenty of substitutes for classic dishes. Vegan turkeys are available at most grocery stores. It may not look like your traditional turkey since there are no bones, but it still cooks and tastes like a turkey. If a vegan turkey is out of the

that taste similar or identical to their

gluten-filled, non-vegan counterparts.

The holidays are a great time to come together, and with these options, you can make everyone feel included in the celebration.


Inspired by


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1 small onion, sliced

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8 oz can mushrooms, sliced 2 cloves garlic, minced 1 lb green beans, cooked

7 tbsp extra virgin olive oil, divided 1/4 cup and 3 tbsp flour, divided

2 tbsp panko breadcrumbs

3 cups almond milk

2 shallots, chopped


1. Set the oven to broil. 2. In a shallow baking pan, combine onion, 1 tbsp olive oil, 3 tbsp flour, and panko breadcrumbs. 3. Broil for 6 minutes, stirring occasionally. Afterward, preheat the oven to 375 F. 4. In a large skillet, heat 2 tbsp olive oil. Add shallots, mushrooms, and garlic, stirring until tender. 5. In a large bowl, mix mushroom mixture with the cooked green beans. 6. In the same skillet, add 4 tbsp olive oil and 1/4 cup of flour, whisking until golden. Gradually add the almond milk until it thickens, then toss with the green beans. 7. Transfer mixture into a baking dish and cook for 20 minutes. 8. Add onion and breadcrumb mixture on top, then bake for another 5 minutes.

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