Shepherd’s pie is a comforting dish, but it’s often packed with unhealthy fats and a lot of carbs. This cooking class focused on making a healthier version of a traditional shepherd's pie by using ingredients that are beneficial for people with diabetes. It also highlighted the importance of mindful eating, especially during the holiday season.
3 Cooking Class Takeaways
1. Use sweet potatoes and turkey for a healthier shepherd's pie.
Chef Jenny demonstrated how to create a healthier version of shepherd’s pie using sweet potatoes and turkey instead of the traditional beef and white potatoes. She emphasized the nutritional benefits of these substitutions and provided useful cooking tips along the way.
An American Diabetes Association® Nutritionist discussed the health benefits of sweet potatoes and turkey, noting, “Turkey is a leaner option and it's particularly leaner in saturated fat...it also can be a little bit higher protein than the typical ground beef.”
She also talked about the natural sugar content in sweet potatoes, stating, “What we always want to emphasize is that everything in moderation. You can continue to consume your favorite foods as you focus on portion sizes.”
2. Importance of protein and mindful eating.
During the class, there was discussion about the importance of protein in our diet and focusing on mindful eating, particularly during the holiday season. It was emphasized that protein is essential for many bodily functions and it can help you feel fuller for longer, preventing overeating.
“Protein is one of our macronutrients...it helps support muscle growth, cell development, healthy bones as we age,” she said, “You have to make sure that you're consuming protein in the foods that you eat.” She also emphasized mindful eating during the holiday season, stating, “Everything can be included in your eating pattern as long as you're looking at portion size and moderation. Remember, food is also more than just nutrients, and so you want to make sure that you're still enjoying your food and enjoying your time with your family.”
Chef Jenny concurred, adding, “Tomorrow is always a new day...don't drag yourself in shame.” Special occasions are to be enjoyed and not meant to invoke guilt or shame about food.
3. The benefits of using frozen vegetables.
Chef Jenny also debunked the myth that frozen vegetables are less nutritious than fresh ones. She pointed out that frozen vegetables are picked at the peak of freshness and then flash-frozen, preserving their nutrients. It was also noted that frozen vegetables can be a more flavorful and nutritious choice when fresh produce is out of season.
Additional Class Insights
- While both white and sweet potatoes are starchy vegetables, sweet potatoes are a high in vitamin A.
- Ground turkey is a leaner protein option than ground beef and can be higher in protein.
- Using plant-based butter spreads can help reduce how much saturated fat you are consuming.
- Frozen vegetables and fruits are a good choice as they are picked and frozen at the peak of freshness and ripeness.
- Moderation and portion control are key in healthy eating, and foods can be included in a balanced diet by using the Diabetes Plate.
Get the Recipe
Diabetes-Friendly Sweet Potato Shepherd’s Pie
This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs and vitamin A from the sweet potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!
