The Happy Diabetic Kitchen

Why should I cook with less fat?

Cooking with less fat is beneficial for several reasons:

• Healthier Dishes: Reducing fat, especially saturated and unhealthy fats, helps create meals that are better for your heart and overall well-being.

• Weight Management: Fat contains more calories per gram than carbohydrates or protein. Using less fat can help manage calorie intake and support weight management goals.

• Enhanced Flavor: Contrary to what some may think, reducing fat doesn't mean sacrificing flavor. You can use herbs, spices, and other flavor-enhancing techniques to create delicious and satisfying dishes.

• Diabetes Management: For people with diabetes, controlling fat intake is crucial for managing blood sugar levels and overall health.

Remember, it's not about eliminating fat entirely but rather using it mindfully and opting for healthier fats when you do.

 

 

The Recipe of the Podcast Low-Fat Butternut Squash Soup

Low-fat Butternut Squash Soup is an easy and healthy alternative to the rich and heavy cream variety! Made creamy using a blender, you would never guess there is no cream in this hearty fall soup!

Ingredients

• 1 Medium Butternut Squash, peeled and cubed

• 1 medium onion, chopped

• 2 medium apples (cored and chopped coarsley)

• 1 medium carrot

• 1/2 tsp rosemary

• 1/2 tsp marjoram

• 4 oz olive oil

• 2 cloves garlic, minced

• 1 box (32 oz) Chicken or vegetable Broth

• 1 1/4 cups Fat Free Greek Yogurt

• pinch of kosher salt & pepper at the end as your finial seasoning

Instructions

1.  In a large pot, combine squash, apples, broth, onion, carrots, rosemary, marjoram, salt and pepper.

2.  Bring to a boil over medium-high heat.

3.  Then reduce heat to medium-low and simmer uncovered for about 45 minutes.

4.  Use an emursion blender right in the pot or let cool, then put in blender and pulse until smooth.

5.  Add 1 cup of yogurt and pulse to combine.

6.  Return soup to large pot and reheat slowly being careful not to boil.

7.  Add more salt and pepper to taste if needed

8.  Transfer apple butternut squash soup to serving bowl and garnish each with a dollop of yogurt and roasted pumpkin seeds 

 

YIELD 6

SERVING SIZE:1 Amount Per Serving:

CALORIES:183

TOTAL FAT:16g

SATURATEDFAT:10g

SODIUM:218mg

CARBOHYDRATES:8g

FIBER:1g

SUGAR:2g

PROTEIN:2g 

 

 

Bertrand Amaraggi: Co-founder & CEO

Julie Ruelle, RD: GoCoCo Registered Dietitian

 

GoCoCo, Download the app: https://www.gococo.app/

GoCoCo, Our Philosophy: https://www.gococo.app/our-philosophy 

GoCoCo, For people living with or at risk for diabetes: https://www.gococo.app/post/our-type-2-diabetes-warning

Healthy Benefits of Home Baked Bread

In addition to being more flavorful and aesthetic, homemade bread can be a much healthier alternative to store-bought bread. The bread you bake at home can be lower in sodium and sugar.  In addition to the whole grain goodness of your bread, you can also add a variety of seeds. Try sesame, pumpkin, linseed and sunflower seeds in and on top of your loaves for additional dietary fiber, protein, healthy fats, and antioxidants.

We also need to talk about what will not be found in your home baked goods. Homemade bread will not contain additives. Have you ever looked at the list of ingredients that goes into a loaf of supermarket bread? …So many chemicals that are surely not healthy to eat, right? The list of additives used in industrial baking will include rising agents, emulsifiers, and preservatives to give it a longer shelf life. All of this is about profit and not about your good health. When you bake bread in your home kitchen, you will use only real food ingredients!

 What makes factory baked bread products typically unhealthy?

Industrialized breads often use refined flour as a base ingredient, but may also include other ingredients such as: 

• Soya flour

  This flour is made from uncooked soya beans and helps strengthen dough, giving loaves structure and support during baking. It also contributes to a creamy, "bready" flavor. 

• Preservatives

  These are added to meet the shelf-life requirements. This is about profit and not about your good health!

• Enzymes

  These are added to adapt the dough to suit the production machinery. 

• Flour improvers

  These are blends of ingredients that enhance the flour, such as fat, flour treatment agents, emulsifiers, and enzymes. 

• L-ascorbic acid

  This oxidant helps retain gas in the dough, which makes the loaf rise more. 

___________________________________________________

Yeast in Baking…Is It Safe to Eat Yeast?

Yeast is a single cell fungus that helps the bread to rise and become soft and spongy. Yeast is a living bacteria that dies when put into an environment that is 125 degrees or higher.  When you bake your bread the yeast will die.

There are many types of yeast used in baking. Some of them are commercial and some of them are extracted from fruit and grains. However, any type of yeast that is used in our bread baking, is completely safe unless it is consumed in raw form.

©2024 AnyBodyCanBake

 

Linda Tyler

Cooking Instructor and Cookbook Author

Order The Plant-Based Anti-Inflammatory Cookbook 

 

Bio

Linda Tyler is a plant-based cooking instructor, recipe developer, and writer. She teaches cooking classes for Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching. She has published recipes in vegan magazines and websites, articles on animal welfare issues, and is a frequent guest on Chef AJ Live on YouTube. She is the author of The Plant-Based Anti-Inflammatory Cookbook. She is on the video review team for Nutritionfacts.org. For more information, see www.graciousvegan.com.

 

Social media links

Website: http://www.graciousvegan.com

Facebook:  https://www.facebook.com/graciousvegan/  

Instagram: @gracious_vegan

 

Pinterest: @graciousvegan

 

More information on my cookbook is available by clicking here.

 

 

 

 

 

 

In todays podcast episodeI’ll share my favorite time saving hacks

It’s my favorite Kitchen Hacks to make your time in the kitchen count!

 

 

 

So, here comes the The happy diabetic cooking academy definition ---in the context of cooking, a "hack" refers to a clever or unconventional technique or shortcut that makes a cooking process easier, more efficient, and more effective and saves time. It's a way to achieve a desired outcome with less effort or resources. Hacks are often simple, practical, and easily implementable strategies that can improve a process or solve a cooking problem.

 

 

 

Ep.85 | Let’s Talk Mangoes: An Interview with Mark Suiso, a Master Mango Farmer from Hawaii

 

Find the finest tree ripened hand picked fruit in Hawaii! ​Make sure you visit our "What's Happening" page Makaha Mangoes web site

https://www.makahamangoes.com

 

Let’s Talk Mangoes Grill. Slice. Dice. Bake. Blend. There’s No End!

This episode will inspire you to fall in love with the delicious tropical fruit mangoes. We will talk to a master grower and my pal, Mark Suiso. His family has been growing mangoes for over 60 years in the town of Makaha on the island of Oahu in Hawaii. Discover the finest tree ripened hand picked fruit in Hawaii.

This is why I love mangoes… and why you will, too!

1. Packed with nutrients. 2. Low in calories 3. Tasty, versatile, and easy to add to your diet

Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.

Best of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.

Mango Nutrition Facts

Nutritious and delicious, the mango delivers on all levels. In addition to their juicy tropical flavor, mangos deliver nutritional value and make healthy eating a joyful and nostalgic experience.

Daily Calorie Guidelines

The 2020-2025 Dietary Guidelines for Americans recommend that adults (ages 19 to 59) consume 1.5 to 2.5 cups of fruit every day (based on a daily consumption of 1600 to 3000 total calories). That’s where mangos come in! The versatile mango is available year round and adds delicious flavor to a balanced diet.

Calories in a Mango

1. A mango serving size is equivalent to 3/4 cup of sliced mangos and is just 70 calories, so it’s a satisfyingly sweet treat.

2. There are 202 calories in 1 whole mango (without refuse and 336g).

Mangos Pack a Nutritional Punch

• Each serving of mango is fat free, sodium free and cholesterol free.

• Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.

Mango Serving Size

• 3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6. These nutrients in mango may help support your body’s immune system. Learn more.

  https://www.mango.org/mango-nutrition/

  HOW TO CUT A MANGO INTO SLICES

  1. Slice each side just past the seed, about a ¼ inch from the center.

  2. Slice flesh without breaking the skin.

  3. Scoop out slices with a large spoon and enjoy!

To cook and eat heathy food on a budget, you will need a plan! 

You can stay on a budget AND cook and eat food that is delicious and healthy if you plan wisely. In this podcast, I will share with you some tips and strategies that we have learned to use in our home. Tips and hacks include, planning ahead, how to shop the aisles, where to shop, and what to buy! According to MarketForce Information's 2023 U.S. Grocery Benchmark Study, it matters what stores you shop in to get the most value for your dollar.

While buying fresh produce is always a great option, go with the frozen stuff if you’re looking to save and/or have concerns about being able to use something up in time. Frozen fruits and veggies cost a whopping 20 to 30 percent less than their fresh versions, and they’re still packed with nutrients! By following my hacks and being mindful of your purchases, you can stretch your budget while still enjoying a verity of healthy and delicious meals through the week!

Happy Shopping and Cooking! ______________________________________________________

Recipe of the Podcast Vegerable Chicken Soup

Let’s Meet Erin!   “Erin Sal is a Registered Dietitian & Diabetes Nutrition & Lifestyle Coach. Erin earned her bachelor’s degree from Purdue University in 2018 and then completed her dietetic internship at Central Michigan University in 2020. Erin has since been working as a Registered Dietitian in a variety of different healthcare settings including a Level 1 Trauma Center where she worked on a variety of different hospital units including diabetes, cardiac, stroke, surgical, and intensive care units. More recently Erin has been working at an inpatient physical rehabilitation hospital. Throughout her career, Erin has seen firsthand what complications can come about from lacking diabetes care. This has led Erin to create her own virtual private practice where she works with clients with Type 2 Diabetes, whether newly diagnosed, long-time diagnosed, or those with pre-diabetes. Working with clients with diabetes has been a life-long passion of Erin’s and is the reason she became a Dietitian. She enjoys educating clients on how they can lower their blood sugar & stop struggling with their weight - all while consuming their favorite foods. When she isn’t educating clients on nutrition, you can find Erin cooking up a wholesome meal in the kitchen, sweating it out at hot yoga, or playing with her Goldendoodle Labradoodle fur baby, Marlee Mae.” Links:

Follow on IG: @diabetes.nutrition.coach

 

Apply for 1:1 coaching: https://50sgaojrbbq.typeform.com/to/mqNUcVIV

 

Newsletter signup: https://erinsal.myflodesk.com/newsletter

 

Email: [email protected]

Special Guest Three Mile Mushroom Farm

Three Mile Mushroom Farm LLC 9263 North Ave Thomson, IL 61285 719-320-1675

Jason Dollard

Katie Joens Manager

[email protected]

facebook.com/ThreeMileMushroomFarm

Instagram.com/ThreeMileMushroomFarm

 

Lion's Mane Mushroom Crab Cakes

This Lion’s Mane Mushroom Crab Cake recipe will blow your mind! Packed with flavor, this meatless recipe can be served as an appetizer or as an entree!

Equipment

• Saute Pan

Ingredients

• 8 oz Lion's Mane mushroom

• 1 egg (or flax egg)

• ½ cup panko breadcrumbs

• ¼ cup onion (finely diced)

• 1 tablespoon mayonnaise or vegan mayonnaise

• 1 teaspoon Worcestershire sauce

• ¾ teaspoon old bay seasoning

• 1 teaspoon dijon mustard

• 1 tablespoon parsley (finely chopped)

• ¼ teaspoon salt (to your taste)

• ¼ teaspoon black pepper

• 2-3 tablespoon oil (to fry cakes)

• 2 optimal garnish: lemon wedges

Quick Tartar Sauce

• ¼ cup mayonnaise or vegan mayonnaise

• 1 tablespoon dill pickle relish

• ¼ teaspoon old bay seasoning

Instructions

• Hand shred Lion's Mane Mushroom into small pieces resembling texture of flakey crab.

• In large bowl, combine egg, mayonnaise, onion, Worcestershire sauce, Old Bay seasoning, Dijon mustard, parsley (finely chopped), salt and pepper. Mix until fully incorporated.

• Mix in Lion's Mane Mushroom until fully incorporated.

• Mix in Panko breadcrumbs until fully incorporated.

• Form mixture into 3-4 equal size round flat patties (about ½ to ¾ inch thick).

• Heat oil in sauté pan on medium/high heat.

• Cook patties for approximately 2-3 minutes per side. Should be golden brown and cooked throughout.

• Add optional garnish, squeeze of lemon and enjoy!

Notes

1. Leftovers and Storage: Transfer to airtight container or dish. Refrigerate for up to 48 hours. Can reheat and serve.

2. Vegan/Vegetarian Substitutions or Omission: You can use vegan mayonnaise and flax egg in place of regular mayonnaise and egg in this recipe.

   Recipe from AUBREY'S KITCHEN

Nutrition

Calories: 206kcal | Carbohydrates: 13g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 57mg | Sodium: 221mg | Potassium: 316mg | Fiber: 1g | Sugar: 3g | Vitamin A: 79IU | Vitamin C: 3mg | Calcium: 31mg | Iron: 1mg

 

The Perfect Sautéed Mushrooms… …With Tips from Chef Robert

Servings: 4

Equipment

·       Sharp Knife

·       Cutting board

·       Sauté  pan (I prefer non stick)

Ingredients

·       1-pound fresh mushrooms

·       2 Tablespoons olive oil or avocado oil (no added oil flavor)

·       2 Tablespoons butter

·       Freshly cracked pepper and salt to taste

Clean & Cut: Do not soak the mushrooms. Clean off excess dirt with a damp towel or give mushrooms a quick rinse and dry. Cut bigger mushrooms into similar-sized pieces. Don’t cut them thin as they will shrink up while cooking. Meaty thick pieces cook best!

Give Them Some Room: Don’t overcrowd your sauté pan, you need plenty of room for a good sear.

High Heat: Turn the heat up to medium-high and allow time for your oil/butter to get hot before adding the mushrooms. Look for the shimmer of the oil. Keeping the heat up will help moisture evaporate quickly giving you a beautifully caramelized mushroom. If mushrooms are giving off lots of moisture keep the heat going until it’s gone. Over washing will contribute to the added moisture. The term “sauté” means high heat …little oil.

 Let’s Do This : Clean and slice mushrooms into similar size pieces. Don’t cut them too thin, as they will shrink while cooking.

Heat oil and butter in a medium to large pan over medium-high heat. Look for the oil to shimmer before adding the mushrooms.

Add mushrooms and toss in the oil quickly. Cook mushroom for 3-5 minutes. Stir and allow mushrooms to finish cooking for a couple more minutes. Season with salt and pepper. Large mushrooms can take a little extra time. 

Deglaze and Season: After a good sauté you’ll notice some bits of the mushroom clinging to the bottom of your pan. There’s a whole lot of flavor there that can be infused back in by a simple deglaze. To capture the flavor add a splash of liquid at the end of the cooking process and stir it all up. Simply, add a few tablespoons of water, wine, stock, cream, or sherry to the pan after the mushrooms are done cooking. Keep the temperature up and stir until the liquid evaporates.  

For Added Flavor: 

Use garlic and herbs. Turn heat down to medium-low and add last minute of cooking. Wonderful herbs to try are thyme, parsley, and rosemary. 

Fresh lemon and or lime

To Make Ahead: Mushrooms can be sauteed ahead of time and stored covered in the fridge for 3-4 day. Reheat in a skillet until warm.

To Freeze: Freezing may change the texture of sauteed mushrooms. After cooking, freeze mushrooms flat on a cookie sheet. Once completely frozen transfer to a freezer-safe container. Thaw and reheat in a pan over medium heat.

Deglaze: Add a few tablespoons of water, wine, stock, cream, or sherry to the pan after the mushrooms are done cooking. Keep the temperature up and stir until the liquid evaporates.

 

 

 

 

 

 

 

 

 

 

 

 

An Interview with my daughter Lauren Rotach

_______________________________________

The Happy Diabetic Website

https://www.happydiabetic.com

Facebook

https://www.facebook.com/ChefRobertLewisTheHappyDiabetic

Instagram

https://www.instagram.com/happydiabetic

 

Taking Control of Your Diabeties

www.tcoyd.org

Beyond Type 2

www.beyondtype2.org

 

Recipe of the Podcast Lauren’s Slow Cooker Pork Carnitas

Lauren’s Slow Cooker Pork Carnitas is an amazingly easy and delicious recipe that is full of flavor and cooks all day to tender and juicy perfection! This is bound to be a savory favorite that you will make again and again!

Ingredients

• 4 pounds pork shoulder roast

• 1 tablespoon chili powder

• 1 teaspoon cumin

• 1 teaspoon oregano

• 1 teaspoon salt

• 1 teaspoon pepper

• 3/4 cup orange juice

• 1/4 cup lime juice

• 4 cloves garlic minced

• 1 onion quartered

 Instructions

• In a small bowl combine chili powder, cumin, oregano, salt, and pepper. Rub on the outside of the pork shoulder rub thoroughly.

• In the slow cooker, combine orange juice, lime juice, garlic and onion. Place pork on the top. Cook on low for 8 hours or high 4-5 hours.

• Remove roast from slow cooker and shred. Return to slow cooker and heat for an additional 30 minutes.

• Remove the pork from the slow cooker and place on a baking sheet. Broil in the oven for 3-4 minutes to brown the edges of the pork.

Nutrition

Calories: 153kcal | Carbohydrates: 4g | Protein: 18g | Fat: 7g | Saturated Fat: 2g | Sodium: 276mg | Sugar: 2g