Don’t you just love the 4th of July? What a great summer day on which to celebrate our freedom with family, friends, fireworks, and best of all – food! For years, my husband and I have hosted an annual “kaboomfest” party inclusive of (rockin’) live music. When guests ask what they should bring, we simply tell them “bring what you like and like what you bring.” The only downside to this approach is that, amongst all the appetizing dishes, it can be a challenge to find a healthy option. This is why I’ve decided to pass along a tasty and diabetes-friendly July 4th recipe to you this week.
While focusing in on a recipe to share, my sweet tooth got the best of me and I just knew I had to find a dessert. This could’ve proved challenging given the importance of balancing carbs and sugars appropriately; but, I knew I found a winner when I came across the following recipe from the American Diabetes Association:
Frozen Strawberry Swirl Angel Pie incorporates all the essentials for a 4th of July dessert-fresh fruit, ice cream, and even the appropriate patriotic colors.
Frozen Strawberry Swirl Angel Pie:
Serves 10; Serving size: 1 wedge
Prep time: 30 minutes
Cook time: 1 hour
Set time: 8 hours
1 cup sliced strawberries
3 cups no-sugar-added fat-free vanilla ice cream, softened
2 egg whites
1/4 tsp cream of tartar
1 tsp vanilla extract
1/4 cup granulated sugar
1. Preheat oven to 225°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Combine the egg whites and cream of tartar in a medium bowl and beat at medium speed until foamy. Beat in the vanilla.
3. Gradually add the sugar and beat at high speed until stiff peaks form.
4. Spread into the prepared pie plate. Bake 1 hour to 1 hour 15 minutes or until the meringue is dry. Cool in the pan on a wire rack.
Place the strawberries in a food processor and process until pureed. Place the ice cream in a large bowl, stirring until smooth. Add the strawberry puree and gently swirl together without mixing completely. Spoon into the cooled meringue crust. Cover and freeze overnight. Let stand at room temperature 10 minutes before slicing. If you want to get creative, add fresh strawberries and blueberries as a “red, white, and blue” garnish.
Calories from Fat: 0
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 53 mg
Total Carbohydrate: 18 g
Dietary Fiber: 3 g
Sugars: 9 g
Protein: 3 g
As the Association explains, this recipe isn’t necessarily appropriate for all people with diabetes. And because the 4th of July is filled with lots of yummy treats, it’s important to talk to your healthcare provider and/or Certified Diabetes Educator® to design a holiday meal plan that’s right for you!
The Association also explains that for many people, 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. It’s important to keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
This pie recipe is just a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
I had a blast cooking up this sweet and tasty dessert that was relatively easy and quick to make. I think the hardest part was not cheating and sampling all the fresh fruit as I prepared it! So try it out and let me know what you think; or, feel free to share your diabetes-friendly holiday recipe below.
Happy 4th of July to you and yours!
Disclosure: “Certified Diabetes Educator” is a certification mark owned and registered by the National Certification Board for Diabetes Educators (NCBDE). NCBDE is not affiliated in any way with Sanofi US. NCBDE does not sponsor or endorse any diabetes-related products or services.