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.

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

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.

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

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

©2024 AnyBodyCanBake

Linda Tyler

Cooking Instructor and Cookbook Author

Order The Plant-Based Anti-Inflammatory Cookbook

Bio

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

Social media links

Website: http://www.graciousvegan.com

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

Instagram: @gracious_vegan

Pinterest: @graciousvegan

More information on my cookbook is available by clicking here.

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

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

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

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

https://www.makahamangoes.com

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.

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.

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.

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).

• 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.

• 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!

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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“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.”

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