Q:

How do I plan a meal that is ok for someone with diabetes or a food allergy?

A:

First….Ask the person about their needs...sometimes what you are serving is already ok! Second...Check out our article Holiday Guests with Special Needs Allergies are more of an immediate concern since even a casual contact with an offending ingredient can be a red flag. When there is a severe allergy, it may be wise to omit the food from the menu rather than taking the chance and do follow good food handling techniques. That means using separate cutting boards, knives, plates and keeping foods separate and labeled. It’s not good enough to wipe off the knife and just keep slicing or picking out the croutons, nuts or shrimp when there is a peanut, nut, wheat or seafood allergy or gluten sensitivity! Third no hidden or “secret” ingredients...tell people what is in a food. Fourth...with diabetes, it’s usually serving sizes not the choice of food. Let people serve themselves the amount that fits their needs.
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Q:

What should I prepare to please a guest or family member who is a vegetarian?

A:

Offer one or two sides that offer vegetable based protein that can be a major part of the meal for the person choosing to stay with vegetarian choices. These are great sides for the meat eaters. Try a quinoa dish (a grain with more protein than most grains) such as a pilaf or casserole. Lentils, a bean and corn salad, hummus as an appetizer. These are mainstream foods everyone can enjoy.
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Q:

What are the best ingredients to substitute to create healthier meals?

A:

Keep the added sugar under control and this is where you may want to use a sugar replacement to bring down the calories from added sugar. Substitute oil-based spreads or a butter/canola blend to cut the saturated fat. Using the “light” spreads can also bring down the total fat. Cut the salt and flavor with herbs, spices, vinegars with flavor like Balsamic or wine, lemon or lime juice or zest and pepper. For the salt lover, have it available as Kosher or sea salt to sprinkle on (not less sodium ounce for ounce but less in a sprinkle with bigger crystals.) Offer sparkling waters with fresh lemon or lime slices as an alternative to soda. There are seasonal dishes that you just don’t touch without having your family and friends pouting! Sneak in some healthier alternatives that tempt the eye as well as help the heart and waistline! Provide choices that are flavorful but not adorned as appetizers or desserts. Make it easier for your guests to sneak in some healthy with the seasonal favorites. On the sweet side…Fresh sliced figs, orange sections, berries, along with small servings of your special but higher calorie desserts. Salsa with jicama, snow peas, grilled asparagus along with the usual carrots and celery sticks. Sneak in some lower fat cheeses on the cheese tray. Make the vegetables as interesting as the protein course….grilled vegetables arranged on a platter have lot more appeal than overcooked veggies in a dish! A splash of fresh spinach on a salad adds to the interest and adds a healthy touch.
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