Segment 1: The Secret to Great Soup

Chef Robert:

Let’s start with the basics. The best soups begin with a great foundation—and that means building flavor from the bottom up.

Start with what I call the “holy trinity” of soup-making:

onions, carrots, and celery. Sauté them in a little olive oil until they’re soft and fragrant. That’s your soup’s base note—like the rhythm section in a jazz band.

Then, build from there! Add garlic, herbs, and spices. Think thyme, rosemary, cumin, or smoked paprika—whatever fits your vibe.

Remember, soup is all about layers of flavor. Take your time. Let things caramelize. The longer you simmer, the deeper the magic gets.

Segment 2: Chef’s Recipe Corner – Roasted Tomato Basil Soup

Alright, it’s time to cook!

Today’s feature recipe is my Roasted Tomato Basil Soup—easy, delicious, and completely diabetes-friendly.

Here’s how to do it:

1.    Roast 2 pounds of fresh tomatoes, a head of garlic, and an onion with a drizzle of olive oil—until they’re caramelized and slightly browned.

2.    Blend them up with 2 cups of low-sodium vegetable broth.

3.    Add a handful of fresh basil and a splash of balsamic vinegar.

4.    Simmer for 10 minutes—Give it a quick blend and that’s it!

Serve it with a sprinkle of Parmesan or a dollop of Greek yogurt instead of cream for that silky finish. Low in carbs, high in flavor, and your taste buds will do a happy dance.

Segment 3: Ask Chef Robert

Alright, it’s time for Ask Chef Robert!

Question: “How can I thicken soup without using cream or flour?”

Great question! You’ve got a few options:

• Puree some of the soup—blend half and stir it back in for a thicker texture.
• Add pureed beans or lentils—they add body and protein.
• Or, one of my favorites—cauliflower puree! It’s creamy, low-carb, and blends like a dream.

Healthy hacks for a happy pot of soup!

Segment 4: The Spice of Life

Let’s talk flavor! Herbs and spices don’t just make soup taste amazing—they’re packed with antioxidants and can help support healthy blood sugar.

Try these in your next batch:

• Turmeric – bright color, anti-inflammatory.
• Cumin – adds warmth and depth.
• Fresh herbs like parsley or basil – add them at the end for a burst of freshness.

Remember, herbs and spices are your best friends in the kitchen. No salt overload needed—just natural flavor power!

Segment 5: Final Ladle – Happy Diabetic Wisdom

Before we close the lid on today’s episode, here’s a little Happy Diabetic wisdom:

“Good soup isn’t just food—it’s comfort, connection, and creativity in a bowl.”

So as you head into soup season, take a little time to slow down. Chop some veggies. Let the pot simmer. And share a bowl with someone you love.

Because when you cook from the heart, every spoonful tastes better.

Here are some holiday healthy eating tips for people with diabetes — perfect for keeping the joy (and flavor!) in your celebrations without the sugar spikes 

Before the Feast

1. Don’t skip meals. Eat a balanced breakfast or snack before the party — this helps steady your blood sugar and curb overeating.
2. Stay hydrated. Sometimes thirst can feel like hunger. Keep a glass of water handy.
3. Bring a diabetes-friendly dish. That way, you’ll know there’s at least one option that fits your needs. 

At the Table

4. Fill half your plate with veggies. Roasted Brussels sprouts, green beans, or salad add fiber and color.
5. Prioritize protein. Turkey, chicken, or fish help balance blood sugar and keep you satisfied.
6. Mind the carbs. Choose one or two favorite carb dishes (like stuffing or mashed potatoes), and enjoy modest portions.
7. Watch the sauces and gravies. Many are high in sugar or fat — a drizzle is usually plenty. 

Dessert Time

8. Go mini. A small serving or shared slice can hit the sweet spot without overdoing it.
9. Try fruit-based desserts. Baked apples or berries with a dollop of whipped cream can be a tasty, lower-carb treat.
10. Don’t skip the celebration. Enjoy every bite mindfully — focus on flavor, not restriction. 

After the Feast

11. Take a short walk. Even 10–15 minutes after eating can help lower blood sugar.
12. Check your glucose. Monitoring helps you learn how different foods affect you.
13. Give yourself grace. One meal won’t make or break your progress — it’s the overall pattern that matters.

From Culture to Kitchen, A Healthy Plate

My interview with Lorena Drago

In this episode, we cover:

Chef Robert and Lorena Drago, a registered dietitian specializing in diabetes management and multicultural nutrition, discussed the importance of accurate dietary information and cultural considerations in diabetes care. They explored common myths about diabetes in Hispanic communities and shared insights about nutritious foods from Latin American cuisine, including beans, legumes, and various fruits and vegetables. We ended the conversation with Lorena's practical advice for managing blood glucose levels while enjoying traditional foods, along with tips for healthy grocery shopping on a budget, and she offered free webinars for further education.

FREE OFFER

I am offering a short course for free. This is the application: https://forms.gle/QFPffvJYDwUwdamv6

______________________________________________________________

Nutrition and Cultural Diversity Journey

Lorena shared her journey into the field of nutrition, motivated by her curiosity about the relationship between food and health, particularly how food affects diabetes management and connects with different cultures. She recounted an anecdote about being confused by the Spanish word for "orange" in a commercial, which led her to discover the cultural diversity within the Hispanic community, especially within Colombia's different regions. Chef acknowledged Lorena's experience and background, setting the stage for the main discussion.

Hispanic Diabetes Diet Myths Debunked

Lorena discussed common myths about diabetes in the Hispanic community, emphasizing that there is no single Hispanic diet and that dietary choices can be modified to manage diabetes. She clarified that all fruits contain carbohydrates, and blood glucose response depends on the type and quantity consumed, not just the sweetness. Chef Robert agreed and expressed frustration with misleading nutrition information online, advocating for consulting certified dietitians for accurate guidance. Lorena also noted that diabetes-friendly foods vary by cuisine within the Hispanic community.

Hispanic Cuisines and Bean Benefits

Lorena discussed the diverse Hispanic cuisines in the United States, focusing on Mexico as the largest subgroup. She highlighted the nutritional benefits of beans and legumes, emphasizing their protein, fiber, and mineral content. Lorena advised patients to consume more beans and legumes, noting their affordability and convenience, even suggesting canned beans as a quick option.

Avocado's Journey to Trendy Superfood

Lorena discussed the evolution of avocado from a lesser-known food among Hispanics to its current popularity as a trendy "It" food, noting its health benefits and the shift in perceptions about dietary fats. She also highlighted other nutritious foods from Latin American cuisine, including chia seeds, pumpkin seeds, quinoa, corn, chilies, and nopal cactus pads, emphasizing their health benefits and cultural significance. Chef Robert listened and engaged with comments, expressing interest in some of the foods mentioned.

Blood Glucose Management Strategies

Lorena shared her step-by-step approach to helping clients manage their blood glucose levels while enjoying traditional foods. She begins by assessing how clients monitor their glucose and gathers detailed information about their diet. Lorena then recommends paired testing for 2-3 days to track blood glucose responses to meals. Finally, she provides personalized recommendations aligned with American Diabetes Association guidelines, focusing on maintaining target blood glucose levels while incorporating traditional foods.

Healthy Eating Strategies and Recipes

Lorena discussed strategies for healthy eating, focusing on nutrient-dense options and carbohydrate management. She suggested making a French toast alternative with fruits, nuts, and a sweetener like date paste, which has a lower glycemic response than sugar or sugar-free syrup. Lorena emphasized the importance of tracking carbohydrate intake and using tools like CGM values to adjust meals accordingly. She encouraged trying the French toast recipe three times a week and enjoying sweetbreads about twice a week.

Budget-Friendly Healthy Grocery Tips

Lorena shared tips for healthy grocery shopping on a budget, emphasizing the importance of buying in-season produce and using frozen foods, which can be more cost-effective and just as nutritious as fresh options. She advised using AI for meal planning, shopping during senior discounts, utilizing coupons, and incorporating soy foods like tofu for protein. Chef agreed and highlighted the benefits of frozen foods, noting that many people overlook them due to misconceptions about freshness.

Diabetes Management and Professional Guidance

Chef and Lorena discussed the importance of clear communication and professional guidance for individuals managing diabetes, emphasizing the need for consulting healthcare professionals and diabetes educators to separate myths from facts. Lorena expressed joy in helping people gain the knowledge and skills to manage their condition effectively, leading to improved health outcomes and reduced need for frequent visits. She shared her social media platforms in both English and Spanish as the best ways for listeners to connect with her for further support.

Diabetes Management Webinar Series

Lorena Drago, a diabetes management expert, offered three free webinars on managing post-meal blood glucose levels, which she will contact participants about directly. Chef interviewed Lorena about diabetes management and concluded with a rapid-fire Q&A game. Chef mentioned that the podcast episode would be available in about a week, after a brief delay due to a family celebration of their new grandchild.

How can our listeners connect with you?

• Website:www.lorenadrago.com

• Instagram: https://www.instagram.com/lorenadragomsrd         

• TikTok URL: https://www.tiktok.com/@lorenadiabetesnutrition

• Facebook SPANISH URL: https://www.facebook.com/lorenadragoexpertaendiabetes/

• Facebook Group URL: https://www.facebook.com/Diabetesandnutritioneducation/

• Twitter(X) URL: https://twitter.com/lorenadrago 

• LinkedIn URL:https://www.linkedin.com/in/lorenadrago/ 

Instagram SPANISH URL: https://www.instagram.com/diabetesandnutritioneducation/

In this episode, we cover:

The hidden health toll of ultra-processed foods

The importance of cooking with real foods

Healthier Food Choices

Food Addiction Awareness

Ultra-Processed Foods and Diabetes Risk

Misleading Food Label Terminology

Portion Control and Food Cravings

Healthy Eating Strategies for Diabetes

Free Offer from Go CoCo

GoCoCo would like to offer one year of Premium GoCoCo for free to all the Happy Diabetic listeners.

Here is the information for the free codes.

Apple

 iOS only uses a link, no code to input

1 YEAR FREE  for Happy Diabetic podcast

https://apps.apple.com/redeem?ctx=offercodes&id=1446005742&code=HAPPY

Android

Android uses the below code and will only allow us to do 90 days free at a time, but it can be used 4 times Android - 90 days free Code: HAPPY

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

The NOVA Food Classification System

Quick recap

The meeting focused on discussing food addiction and the impact of ultra-processed foods on health, particularly for people with diabetes, with Bertrand and Julie sharing insights about the Go Coco app's role in helping users make healthier food choices. The discussion explored how processed foods can be addictive and harmful, while emphasizing the importance of reading labels and choosing whole, unprocessed foods. The conversation concluded with practical strategies for improving diet and health, including the use of the Go Coco app's features and the importance of making gradual changes to eating habits.

Next steps

Chef Robert to subscribe to the Go Coco app and test the new real food tracker feature.Listeners to look at their pantry and make a small, subtle change in their eating habits this week.Listeners to try adding more fruits and vegetables to their diet instead of focusing on what to eliminate.Go Coco team to continue improving the app based on user feedback and suggestions.Chef Robert to potentially meet with Bertrand in Barcelona during his planned trip to Spain in February.

Summary

Food Addiction Awareness Discussion

Chef and Bertrand discussed the growing awareness and concern around the topic of food addiction, noting its increasing presence in media and public discourse. Bertrand highlighted the similarity between the techniques used by tobacco companies to create addiction and those applied by the food industry, emphasizing the success of these strategies in forming habits. Chef expressed excitement about the potential of Go Cocoa as a solution to help people, while Julie, a repeat guest, shared her enthusiasm for being part of the discussion.

Go Coco: Healthier Food Choices

Chef welcomed Julie and Bertrand to the podcast, highlighting their role in creating the Go Coco app, which helps people, especially those with diabetes, identify and avoid ultra-processed foods. Bertrand explained the app's origins in Spain six years ago and its mission to improve health by offering better food choices. Julie, a registered dietitian, shared her experience working with Go Coco, emphasizing her focus on empowering consumers to make healthier decisions for themselves and their families.

Ultra-Processed Foods and Diabetes Risk

The discussion focused on ultra-processed foods (UPFs) and their impact on diabetes. Julie explained that UPFs are foods that wouldn't be found in a home kitchen and are often highly palatable and addictive, with a study showing a 17% increased risk of type 2 diabetes for every 10% increase in UPF consumption. Bertrand shared user experiences with artificial sweeteners having similar effects to sugar, and both Julie and Bertrand emphasized that people with diabetes should reduce their consumption of UPFs by focusing on whole, unprocessed foods. They also discussed how UPFs often contain unhealthy fats and can lead to weight gain, with Bertrand noting that processed foods are designed to be addictive and consumed in larger quantities despite having the same nutritional profile as unprocessed alternatives.

Portion Control and Food Cravings

The group discussed the challenges of portion control and food cravings, particularly for snack foods like Doritos and cake. Julie explained a study about the first bite of cake being the most satisfying, leading to overeating. They emphasized the importance of reading food labels and choosing foods with simple, recognizable ingredients. Julie recommended using the Go Coco app to scan food labels and get information on ultra-processed foods. The conversation concluded with a discussion on rethinking convenience in diabetes-friendly eating, suggesting that whole, less processed foods like fruits and nuts can be convenient options.

Misleading Food Label Terminology

Chef and Julie discussed the misleading nature of food labels, particularly terms like "low sugar" and "diabetes-friendly," which can still refer to ultra-processed foods. Julie explained that such products often contain multiple non-nutritive sweeteners and added fats to maintain taste, and she emphasized that whole, unprocessed foods are more satisfying and less likely to lead to overeating. Bertrand noted that "low fat" claims are not found on fruits and vegetables, and Chef agreed that these labels can mislead consumers.

Healthy Eating Strategies for Diabetes

Chef Robert, Julie, and Bertrand discussed practical strategies for improving diet and health, particularly for those with diabetes. Julie introduced a new feature in the Go Coco app, the real food tracker, which analyzes meals and provides advice on improving nutrition. Bertrand emphasized the importance of small, gradual changes in diet, such as reducing ultra-processed foods and replacing sugary drinks with alternatives like sparkling water. Chef Robert encouraged listeners to make subtle changes to their eating habits and adopt a healthier lifestyle. Julie expressed hope in the power of conversation and suggested focusing on adding healthy foods, like fruits and vegetables, rather than subtracting unhealthy ones.

GoCoCo: Healthy Food Choices App

The meeting focused on the Gococo app, which helps users make healthier food choices by scanning products and providing nutritional information. Bertrand explained that the app offers a free trial and a free version, with additional features available for a fee. Julie emphasized that user feedback has been instrumental in developing the app's features, particularly for people living with diabetes. The discussion highlighted the importance of awareness and education in making healthier food choices, while also acknowledging the joy of cooking and enjoying food.

Free Offer from Go CoCo

GoCoCo would like to offer one year of Premium GoCoCo for free to all the Happy Diabetic listeners.

Here is the information for the free codes.

Apple

 iOS only uses a link, no code to input

1 YEAR FREE  for Happy Diabetic podcast

https://apps.apple.com/redeem?ctx=offercodes&id=1446005742&code=HAPPY

Android

Android uses the below code and will only allow us to do 90 days free at a time, but it can be used 4 times Android - 90 days free Code: HAPPY

Key Points:

• Origins: Inspired by the traditional diets of countries like Greece, Italy, and Spain.

• Core principles:

• Emphasis on fresh vegetables, fruits, whole grains, and legumes.

• Healthy fats like olive oil and nuts.

• Lean proteins—particularly fish and poultry.

• Herbs and spices for flavor instead of salt.

• Moderation with red wine and dairy (optional, and always in consultation with a healthcare provider).

 Fun fact: The Mediterranean diet is consistently ranked as one of the healthiest

diets globally due to its heart-protective benefits.

The Mediterranean Diet is a way of eating based on the traditional dietary habits of countries

bordering the Mediterranean Sea, including Greece, Italy, and Spain. It's renowned for

promoting long-term health, especially for heart health, and is often hailed as one of the

healthiest diets in the world.

The Mediterranean diet draws inspiration from the eating patterns of Mediterranean countries, where the focus has always been on fresh, seasonal, and local ingredients. It's a way of life that emphasizes balance, community, and enjoying meals together. This diet has been studied extensively and is linked to a variety of health benefits, particularly in reducing the risk of heart disease and stroke.

1. Fruits and Vegetables
   One of the hallmarks of the Mediterranean diet is an abundance of fresh fruits and vegetables. These are typically eaten in every meal, providing a rich source of vitamins, minerals, and antioxidants. Vegetables like tomatoes, spinach, and peppers, and fruits like oranges, grapes, and apples, are common.

2. Whole Grains and Legumes
   Whole grains such as whole wheat bread, brown rice, and quinoa are staples. Legumes like lentils, chickpeas, and beans are also featured prominently. These foods are high in fiber, which promotes digestive health and helps maintain stable blood sugar levels.

3. Healthy Fats
   Olive oil is the primary source of fat in the Mediterranean diet. It’s rich in monounsaturated fats, which are heart-healthy. Nuts, seeds, and avocados also provide healthy fats, which are important for brain function and overall health.

4. Lean Proteins
   Lean proteins, especially fish and poultry, are preferred over red meats. Fish like salmon, sardines, and mackerel are high in omega-3 fatty acids, which are crucial for heart health. Poultry is typically consumed in moderate amounts, and red meat is eaten sparingly.

5. Herbs and Spices
   The Mediterranean diet emphasizes using herbs and spices to add flavor to dishes instead of relying on salt. Common herbs and spices include garlic, basil, oregano, thyme, rosemary, and cinnamon, which also offer additional health benefits due to their antioxidant properties.

6. Moderation with Dairy and Wine
   Dairy is consumed in moderation, with an emphasis on low-fat or fat-free options like Greek yogurt and cheese (often feta or Parmesan). Wine is also consumed in moderation, usually red wine, and often with meals. It's important to note that wine should only be consumed if it's appropriate for your health and lifestyle, and always in consultation with a healthcare provider.

The Mediterranean diet is consistently ranked as one of the healthiest diets globally, largely because of its heart-protective benefits. Studies have shown that people who follow the Mediterranean diet have a lower risk of developing heart disease, high blood pressure, and diabetes. It’s also linked to a longer life expectancy and a lower risk of cognitive decline.

In summary, the Mediterranean Diet is not just a way of eating but a lifestyle that focuses on whole, natural foods, healthy fats, lean proteins, and a moderate, balanced approach to eating. Whether you’re looking to improve heart health, manage weight, or just eat more mindfully, the Mediterranean diet provides a delicious and sustainable way to nourish your body.

 Scientific Benefits:

• Blood sugar control:

• The fiber from vegetables, whole grains, and legumes slows the absorption of glucose, preventing spikes.

• Heart health benefits:

• Rich in healthy fats and antioxidants, reducing inflammation and supporting cardiovascular health—a key concern for diabetics.

• Weight management:

• The diet is naturally lower in processed foods and sugar, promoting weight control, which can improve insulin sensitivity.

  Breakfast:

• Greek yogurt parfait with chia seeds, berries, and a sprinkle of nuts.

• Vegetable omelet with spinach, tomatoes, and feta cheese.

 Lunch:

• Mediterranean salad bowl: Romaine, cucumbers, tomatoes, olives, grilled chicken, and a lemon-olive oil vinaigrette.

• Hummus and veggie wrap: Whole wheat wrap with hummus, shredded carrots, cucumbers, and leafy greens.

 Dinner:

• Baked salmon with roasted zucchini and quinoa (season with lemon, garlic, and herbs).

• Stuffed peppers with ground turkey, tomatoes, and brown rice.

 Snack:

• Mixed nuts with a few olives.

• Cucumber slices with tzatziki.

 Segment 5: Practical Tips for Getting Started (5-7 mins)

 Shopping Tips:

• Stick to the perimeter of the grocery store for fresh produce, lean meats, and whole grains.

• Read labels: Choose olive oil-based dressings over creamy or sugary ones.

 Meal Prep Strategies:

• Batch cook grains and proteins for easy meal assembly during the week.

• Make your own Mediterranean spice blend with oregano, thyme, garlic powder, and paprika.

© 1998-2025 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.

Janice Dada-Intuitive Eating for Diabetes: The No Shame, No Blame, Non-Diet Approach to Managing Your Blood Sugar

Bio: Janice Dada is a weight-inclusive registered dietitian with a private practice in Newport Beach, CA. She is a certified intuitive eating counselor, certified diabetes care and education specialist (CDCES), and certified eating disorders specialist (CEDS). She is passionate about simplifying and destigmatizing the nutrition- and weight-based discourse around diabetes. Her first book, Intuitive Eating for Diabetes: The No Shame, No Blame, Non-Diet Approach to Managing Your Blood Sugar is available for pre-order now: socalnw.com/book 

My son-in-law, Caleb, has turned the tables on me in this podcast by asking ME the questions. In this episode I share details of my journey to become a chef and “The Happy Diabetic” …And there are a few sweet surprises for me at the end, as well! Give it a listen! - Chef Robert

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

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!
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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: hello@erinsal.com

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

threemilemushroomfarm@gmail.com

facebook.com/ThreeMileMushroomFarm

Instagram.com/ThreeMileMushroomFarm

An Interview with my daughter Lauren Rotach

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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

The Happy Diabetic Kitchen Podcast

Type 2 Diabetes Revolution

Find the book here! The Type 2 Diabetes Revolution

The simple lifestyle changes outlined in our book focus on the reversal of insulin resistance—the root cause of high blood sugar.

So if you have prediabetes or type 2 diabetes, our approach can help you achieve non-diabetic blood sugar!

Here’s what you’ll find in our book:

Daily meal plans for 4 weeks, designed to minimize your time in the kitchen

Simple grocery shopping lists for every week of the meal plan and tips for meal prep

100+ high-fiber, plant-based recipes that keep your blood sugar balanced

Advice on how to create a balanced diet that includes whole, plant-based foods and meat, if desired

Tips for grocery shopping and how to read nutritional labels

Guidance on stocking your pantry and knowing which foods to always have on hand

Useful lessons and tips on how nutrition, exercise, sleep, and stress impact your diabetes health

https://www.tiktok.com/@type2diabetesrevolution

https://www.instagram.com/type2diabetesrevolution

https://www.facebook.com/type2diabetesrevolution

Wine on the Vine

https://www.wineonthevine.org/

Quinoa Tabbouleh Salad

1 cup cooked quinoa

Salt and Pepper to taste

2 T fresh lemon juice

1 garlic clove minced

1/2 cup  olive oil

1 small cucumber diced

1 pint cherry tomatoes, halved

2/3 cup chopped flat leaf parsley

1/4 chopped mint

2 scallions sliced

1. Cook the quinoa as directed on the pakage.
2. Wisk the lemon juice and oil and garlic in a small bowl.
3. Combine all the other ingrendents with the quinoa.
4. Add the dressing and mix well.

1.     Cindy and I will share our experiences while traveling in Israel and departing the day after the attract on Oct. 7^th

We will explore the people, food, wine and some culture we experienced while there

2.    ‘What is Israeli Food?’

Everybody who visits Israel adores the food – it’s colorful, so much flavor,diverse and multi-cultured. Is there even such a thing as Israeli cuisine?

We will try and answer this question,

Chef Robert’s Chicken Shawarma

Total Time   Prep: 20-30 minutes     Cook: 45 minutes 

4-6 Servings      

Calories 191

Ingredients:

To a mixing bowl add:

•  1/2 tsp Cinnamon
• 1/4 tsp Cayenne
•  1 tsp Cumin
• 1 tsp Garlic powder
• 1 tsp Black pepper
• 1 tsp Turmeric
• 1 tsp Cardamom
• 1 tbsp Paprika
•  1 tbsp Sumac
• 1 tbsp Salt

Mix to combine the dry ingredients, then add:

Olive oil 4 tablespoons

Lemon juice 1 tablespoon

Sliced or chopped garlic 3 Cloves

Mix to form the marinade.

Add boneless, skinless chicken thighs and breast ( cut in strips) 2 ½-3 pounds total weight. Mix to coat the chicken Cover bowl in clingfilm / plastic wrap Marinate 2-24 Hours

Greek whole-milk yogurt 1 cup (about 236ml)

Chopped garlic clove

Sumac 1 teaspoon

Cayenne pepper 1/8 teaspoon

Salt 1/4 teaspoon

pepper 1/4 teaspoon

Lemon juice 1 tablespoon

Instructions:

1.     Lay the chicken into a bread loaf pan (8.5 in. x 4.5 in.) press the chicken firmly in the pan and bake @375 degrees for apx. 45 min. The chicken mixture is ready when your thermometer reads 165 degrees.

2.    Let the chicken rest for 10 min covered, drain and discard the juices.

3.    Place a cutting board on top of the pan and carefully flip over. Remove the pan and slice the chicken loaf thinly

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Serve… and ENJOY!