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!

95 Unpacking Ultra-Processed foods: what every diabetic should know 06/25/2025

95 Unpacking Ultra-Processed foods: what every diabetic should know 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 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: GoCoCo, Our Philosophy: GoCoCo, For people living with or at risk for diabetes: 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 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 /episode/index/show/happydiabetickitchen/id/37088770

94. The Mediterranean Diet Decoded 05/08/2025

94. The Mediterranean Diet Decoded 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. 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. 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. 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. 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. 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. 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. /episode/index/show/happydiabetickitchen/id/36487300

93. Eating for Two: Managing Gestational Diabetes 03/18/2025

92. Janice Dada-Intuitive Eating for Diabetes: The No Shame, No Blame, Non-Diet Approach to Managing Your Blood Sugar 01/23/2025

91. Chef on the Interview "Hot Seat" with Caleb 12/31/2024

90. Savor the Flavor, Ditch the Fat. Tips for Cooking the Thanksgiving Turkey 11/22/2024

90. Savor the Flavor, Ditch the Fat. Tips for Cooking the Thanksgiving Turkey 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 /episode/index/show/happydiabetickitchen/id/34108166

89. Make Healthier Food Choices at the Market: An Interview with… GoCoCo 10/14/2024

88. Breaking Bread… The Art, Health, and Fun of Baking Bread at Home 09/15/2024

88. Breaking Bread… The Art, Health, and Fun of Baking Bread at Home 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 . 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 /episode/index/show/happydiabetickitchen/id/33061937

Episode 87: Eating Plants...Deliciously!! 08/20/2024

86. Living Your Best Happy Healthy Diabetic Life Chef: Robert shares his favorite tips, hacks and wisdom!! 07/07/2024

85. Let’s Talk Mangoes: An Interview with Mark Suiso, a Master Mango Farmer from Hawaii 06/05/2024

85. Let’s Talk Mangoes: An Interview with Mark Suiso, a Master Mango Farmer from Hawaii 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 Let’s Talk Mangoes Grill. Slice. Dice. Bake. Blend. There’s No End! This 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 Calories in a Mango 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. 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. 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! /episode/index/show/happydiabetickitchen/id/31620652

84. Hacks for Healthy Cooking and Eating on a Budget 04/12/2024

83. Bite Sized Tips and Strategies for a Healthy & Happy Eating Lifestyle 03/04/2024

82.The Delicious World of Mushrooms! 01/27/2024

82.The Delicious World of Mushrooms! 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 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 Leftovers and Storage: Transfer to airtight container or dish. Refrigerate for up to 48 hours. Can reheat and serve. 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. /episode/index/show/happydiabetickitchen/id/29672528

81. Falling in Love With Cooking At Home-Special Guest... My Daughter Lauren 01/11/2024

80. Type 2 Diabetes Revolution Meet Diana Licalzi, MS, RD, CDCES and Jose Tejero, Exercise Physiologist 12/12/2023

79. Savoring the Flavors of Israel Part 2 11/13/2023

78. Savoring the Flavors of Israel -Recipe of the podcast Chef Robert’s Chicken Shawarma 10/31/2023

78. Savoring the Flavors of Israel -Recipe of the podcast Chef Robert’s Chicken Shawarma 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 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 _ Serve… and ENJOY! /episode/index/show/happydiabetickitchen/id/28397462

77. Snack Hacks with Ben TZeel "Man of Zeal 10/15/2023

76. Amazing Salads Part 2 "Let's Top it Off" 09/29/2023

75. Amazing Salads Part 1: Addressing Dressings 08/23/2023

75. Amazing Salads Part 1: Addressing Dressings The Salad Recipes of the Podcast- The Simple Oil and Vinegar Dressing Ingredients: 3/4 cup extra virgin olive oil 1/4 cup white wine vinegar 1 teaspoon kosher salt, or more to taste 1/2 teaspoon ground white pepper (or freshly ground black pepper, to taste) Instructions: Place all the ingredients in a container and shake well. Store in a jar with a lid and refrigerate 5-7 days. Shake well before serving. Enjoy! ________________________________________ The Happy Diabetic Classic Balsamic Dressing Ingredients: 2 tablespoons honey 1 tablespoon dijon mustard 1 tablespoon honey (You can also use agave or Splenda) 1/2 teaspoon fine sea salt 1/2 teaspoon freshly crushed black pepper, finely ground 1 large garlic clove, minced or jared garlic OK 1/4 cup balsamic vinegar 3/4 cup extra virgin olive oil Instructions: In a small mixing bowl, whisk together the honey, balsamic, mustard, salt, pepper and garlic. Add the oil and whisk thoroughly to combine. Continue whisking until the dressing is fully emulsified. Store in a jar with a lid and refrigerate 5-7 days. Shake well before serving. Enjoy! ________________________________________________ The California Classic Green Goddess Equipment: Food Processor (I swear by my Cuisinart one for an even consistency) Ingredients: 1 cup whole milk Greek yogurt 1 cup parsley 1 cup mixed soft leafy herbs, dill, mint, tarragon and/or cilantro 2 tablespoon chopped chives 2 tablespoons lemon juice fresh squeezed or concentrate ½ teaspoon lemon zest (optional) 1 tablespoon extra virgin olive oil 2 teaspoons capers or anchovies 1 garlic clove ¼ teaspoon sea salt Freshly ground black pepper Instructions: In a food processor, combine the yogurt, parsley, mixed herbs, chives, lemon juice, zest, olive oil, capers, garlic, salt, and pepper. Pulse until well combined. Season to taste. Serve as a dip or toss with salad greens. Store in an airtight container in the fridge for up to 5-7 days. Yield: Makes just over 1 cup ___________________________________ Healthy and Creamy Blue Cheese Dressing This creamy blue cheese dressing takes just minutes to make and is completely guilt free! It is creamy and a little chunky... Just wonderful served over classic garden salad, an iceberg wedge, or as a snack with carrot and celery sticks. Ingredients: 1/3 cup plain non-fat Greek yogurt 3 tablespoons mayonnaise 3 3 tablespoons non-fat milk or 2% 2 tablespoons white wine vinegar ½ teaspoon salt ¼ teaspoon pepper 1 tablespoon shallot or minced onion ¼ cup crumbled blue cheese Whisk Greek yogurt, mayonnaise, milk, vinegar, salt and pepper in medium bowl until completely smooth. Add in shallot and blue cheese and whisk until desired consistency. For a less chunky dressing, you can mash the blue cheese into the dressing with the whisk or a fork if desired. Yield: Makes just over 1 cup _________________________________________________ This episode of the Happy Diabetic Kitchen podcast is sponsored by my diabetes supplier, US MED. US MED offers free shipping and a 90-day supply with every order. To see how they can simplify your diabetes care call I made the call... so pleased that I did! Can you feel the love? There is a much better solution... U S Med! The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/27834117

74. What...You Say Pre-Diabetic!?!? Chef's Tips On Healthy Lifestyle Eating 07/30/2023

74. What...You Say Pre-Diabetic!?!? Chef's Tips On Healthy Lifestyle Eating Chicken Pacatta Recpie Pre-diabeties Prediabetes – Your Chance to Prevent Type 2 Diabetes What Is Prediabetes? Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it. Prediabetes puts you at increased risk of developing , , and . The good news is that if you have prediabetes, the CDC-led can help you make lifestyle changes to prevent or delay type 2 diabetes and other serious health problems. CDC is the nation’s leading science-based, data-driven, service organization that protects the public’s health. For more than 70 years, we’ve put science into action to help children stay healthy so they can grow and learn; to help families, businesses, and communities fight disease and stay strong; and to protect the public’s health. ________________________ The Culinary Institute of America _________________________________________ This episode of the Happy Diabetic Kitchen podcast is sponsored by my diabetes supplier, US MED. US MED offers free shipping and 90-days supplies with every order. to see how they can simplify your diabetes care call I did, and I can feel the love! " There is a much better solution U S Med The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/27604773

73. T ‘ A R A S M I T H, MS Talks Food! 06/05/2023

72. Let's Add More Color to your Diet, for a Healthy Lifestyle. 05/17/2023

71. A Dose of Dr. E an interview with STEVEN V. EDELMAN, MD Founder of Taking Control of Your Diabeties. 04/10/2023

71. A Dose of Dr. E an interview with STEVEN V. EDELMAN, MD Founder of Taking Control of Your Diabeties. STEVEN V. EDELMAN, MD Founder & Director AKA: The Multi-Tasker e: Did you know Steve could be in a staff meeting, on a conference call and in an airplane all at the same time? With a PED always in hand, and thousands of emails in his inbox, how does he do it? Thank goodness he is immune to jetlag and is never off the clock. Even with all of this work, though, he still finds time to have fun as an aspiring doodle artist & prank caller. PS – He’s also been a type 1 since he was 15. Air Fryer Porkchops of LOVE Recipe: INGREDIENTS · 2 center-cut, bone-in pork chops, 1 1/2 – 2 inches thick · 1 tablespoon brown sugar · 1 tablespoon paprika · 1 teaspoons salt · 1 teaspoon fresh ground black pepper · 1 teaspoon ground mustard · 1 teaspoon onion powder · 1 teaspoon garlic powder · 1 tablespoons olive oil · 1 Medium apple sliced · 1 Medium onion sliced INSTRUCTIONS 1. Preheat air fryer to 390 degrees for 5 minutes 2. Rinse pork chops with cool water and pat dry completely with a paper towel. 3. In a small bowl, mix together all the dry ingredients. 4. Coat the pork chops with olive oil and rub in the mix. Rub it in well 5. Cook pork chops in air fryer at 390 degrees for 5 minutes, flip the pork chops and top with the raw apple and onions over the chops and cook for another 10 minutes. The chops are ready Apple Onion Topping- Sauté the apple and onions in 1 T olive oil until tender. Top the pork chops Regardless of your preferred method, all chops should be cooked to 145°F. Once you know it by heart, you’ll be able to cook juicy pork chops with confidence no matter the cooking method. The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/26497452

70. Do You Need Help with Portion Control? 03/27/2023

70. Do You Need Help with Portion Control? Hey there! I’m Jill Weisenberger … … a registered dietitian nutritionist, certified diabetes care and education specialist, certified health and wellness coach and certifiable food lover. Changing my habits and thoughts brought me greater health and more joy. I’ve helped thousands of others improve their health too. I remember when I thought it was a personal weakness that my lunch started at a fast food restaurant and ended with chocolate. Why didn’t I simply do what I knew was right? After some soul-searching and a few (or a lot) of missteps, I did. Bit by bit, I created my healthy habits and a bucket of energy by setting myself up for success, relying on solid routines, changing my mindset, and dropping that useless view that eating and exercise are either all good or all bad. With relief, I discovered that not eating perfectly isn’t a personal weakness. I can help you too. Whether you have diabetes, prediabetes, heart disease or you simply need a better way to lead your life to avoid health problems down the road, you’ll find answers to your questions about food, nutrition and healthy habits right here. Prediabetes: A Complete Guide, Second edition: The Beginner’s Guide to What to Eat for Type 2 Diabetes: Prediabetes Meal Planning Crash Course: Stick With It (video course): Prediabetes Turnaround: ______________________________________________ Try the Diabetes Plate Method ______________________________________________ The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/26351220

69. You need a Dietitian... Here's Why! Meet Dawn Noe, Dietitian, Nutritionist, Certified Diabetes Care and Education Specialist 03/24/2023

68. Water, Salt,Flour,Yeast... Let's Talk About Healthy Bread Made with Sole 03/06/2023

67. A Conversation and a chance to Meet Susan Weiner MS | RDN | CDCES | FADCES 02/20/2023

67. A Conversation and a chance to Meet Susan Weiner MS | RDN | CDCES | FADCES Susan Weiner SPEAKER | AUTHOR MS | RDN | CDCES | FADCES Susan Weiner is an award-winning nutrition, health and diabetes expert and the owner of Susan Weiner Nutrition, PLLC. Susan served as the 2015 ADCES Diabetes Educator of the Year and is an ADCES fellow. Among her many distinguished awards, she is the recipient of the 2019 Metropolitan New York Association of Diabetes Educators Advocate of the Year Award and the 2018 Media Excellence Award from the New York State Academy of Nutrition and Dietetics. Susan is the “Diabetes in Real Life” columnist for Endocrine Today and is the on-air host for video interviews and content for Healio.com. She is the co-author of The Complete Diabetes Organizer: Your Guide to a Less Stressful and More Manageable Diabetes Life and Diabetes: 365 Tips for Living Well. Susan has extensive TV, radio, podcast and video experience and is well versed in media communications. Susan is a well-respected national and international speaker on a variety of topics related to nutrition, diabetes, wellness and health, and has authored dozens of articles in peer reviewed journals. She has authored and been cited in over 300 articles for popular press, consumer publications and online sites. Susan earned her Master’s Degree in Applied Physiology and Nutrition from Columbia University. Susan Weiner, MS RDN CDCES FADCES Owner and Clinical Director, Susan Weiner Nutrition PLLC 2015 ADCES Diabetes Educator of the Year Diabetes In Real Life columnist, Endocrine Today New Website! - @susangweiner The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/25905561

66. Let's Take The Slow Road, We visit Bologna and Experience the amazing Cuisine 02/13/2023

66. Let's Take The Slow Road, We visit Bologna and Experience the amazing Cuisine Happy Diabetic Cooks his way Thru Italy Eating My Way Through Italy: The Happy Diabetic Style. Taking the slow road to Discover the Hidden Treasures of the Italian Mediterranean Dinner Table Our pick of restaurants was Sfoglia Rina which served the most impressive tortelloni we had in Bologna. Sfoglia Rina I love for a number of reasons: They make their own fresh pasta. They only serve pasta and desserts, so it’s ideal if you don’t want an epic multi-course meal. They are open all day until 8 pm so you can eat outside the usual strict Italian mealtimes. It’s good value as there’s no cover charge and water is free (very rare in Italy). The space is cool and modern with unusual lampshades and tables decorated with pots of fresh herbs. It’s casual—the menu is on a blackboard and you write your table number and order on the notepad and give it to the waiter then pay afterwards at the till. Tomato & garlic linguini with Rocket (arugula) serves 2 Ingredients for the sauce · 1 cup grape or cherry tomatoes, halved · 2 whole heads of garlic sliced · 1/3 cup olive oil · salt & pepper to taste · fresh rocket arugula or spinach or a combo · ½ cup white wine · Chili flakes to taste to serve · 1 cup cooked linguini · fresh Parmesan region Instructions 1. Slice the garlic thin and place into the pan with the olive oil no heat. 2. Put the pan on medium heat and cook the garlic until there is a little color. Add the sliced tomatoes, season with salt and pepper. 3. When the tomatoes are cooked 3-4 min add the rocket/augla/spinage Allow to cook over med heat. allowing all the flavors to mingle. 4. Add the cooked pasta aldente Toss the tomato garlic sauce with the cooked pasta and fresh rocket and serve with fresh graded cheese. ______________________________ "This episode of the Happy Diabetic Kitchen podcast is sponsored by my diabetes supplier, US MED. US MED offers free shipping and 90-days supplies with every order. to see how they can simplify your diabetes care call , I did, and I can feel the love! " There is a much better solution US Med The Happy Diabetic Kitchen Podcast is sponsored by US MED Please visit today for a free benefits check US MED WELCOMES THE HAPPY DIABETIC COMMUNITY When it comes to your health, nothing else matters. That’s why with US MED, your health matters to us. From insulin pumps, continuous glucose monitors, blood glucose strips and more, your well-being is in the right hands with the experts at US MED. Call Us : 888-885-0012 /episode/index/show/happydiabetickitchen/id/25910352

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