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The Happy Diabetic Kitchen

Join chef Robert Lewis and guests from the worlds of cooking, health and diabetes education as they explore interesting topics, share delicious recipes and learn how to maintain a happy and healthy lifestyle!
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The Happy Diabetic Kitchen
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Now displaying: 2024
Jul 7, 2024

 

 

 

 

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.

 

 

 

Jun 5, 2024

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!

Apr 12, 2024

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

Mar 4, 2024

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

Jan 27, 2024

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

 

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.

 

 

 

 

 

 

 

 

 

 

 

 

Jan 11, 2024

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

 

 

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