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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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


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.


    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!

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.”


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Jan 27, 2024

Special Guest Three Mile Mushroom Farm

Three Mile Mushroom Farm LLC
9263 North Ave
Thomson, IL 61285

Jason Dollard

Katie Joens


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!


  • Saute Pan


  • 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


  • 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!


  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


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


·       Sharp Knife

·       Cutting board

·       Sauté  pan (I prefer non stick)


·       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


The Happy Diabetic Website




Taking Control of Your Diabeties

Beyond Type 2



Dec 12, 2023

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

Nov 13, 2023

Wine on the Vine


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.




Oct 31, 2023


In today’s podcast episode




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

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,

3.     The recipe of the podcast Chef Robert’s Chicken Shawarma

Fancy a kebab? Strictly speaking, shawarma refers to something cooked on an open spit. Shawarma in Israel is almost universally good and it’s pretty much guaranteed to be fresh and thoroughly satisfying. Try any variety of fillings and toppings offered (tahini, hummus, pickled turnips, and amba to name a few), served in a fresh pita.









Chef Robert’s Chicken Shawarma


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

4-6 Servings      

Nutrition Facts

4 Servings

Calories 191

·    Total Fat 6.71g

·    Sodium 493mg

·    Total Carbohydrate 26.67g

·        Dietary Fiber 7.82g

·        Sugars 6.60g

·    Protein 9.36g



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


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



Serve… and ENJOY!  




Oct 15, 2023


Founder, Registered Dietitian, Certified Diabetes Care & Education Specialist, Certified Strength & Conditioning Specialist 

Hi, I’m Ben, registered dietitian, strength coach, and T1D vet of over 20 years who specializes in providing you with the blueprint to amazing blood sugars...

So you can eat the foods you love, do the things you love, and live life on YOUR terms, NOT diabetes' terms.

Over the years, I’ve had the pleasure of using my professional and personal experiences to help thousands of people with diabetes to improve their A1cs, transform their bodies, and feel FREE again. My team and I are here to show you (and your loved ones) how to find what works most effectively for YOU, so you can sustain these results in the short term, but also for life.

Let's Connect!