The Happy Diabetic Kitchen Robert Lewis

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
 
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 l

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
 
Recipe of the Podcast Lauren’s Slow Cooker Pork Carnitas Lauren’s Slow Cooker Pork Carnitas is an amazingly easy and delicious recipe that is full of flavor and cooks all day to tender and juicy perfection! This is bound to be a savory favorite that you will make again and again!
Ingredients 4 pounds pork shoulder roast
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon salt
1 teaspoon pepper
3/4 cup orange juice
1/4 cup lime juice
4 cloves garlic minced
1 onion quartered
 Instructions In a small bowl combine chili powder, cumin, oregano, salt, and pepper. Rub on the outside of the pork shoulder rub thoroughly.
In the slow cooker, combine orange juice, lime juice, garlic and onion. Place pork on the top. Cook on low for 8 hours or high 4-5 hours.
Remove roast from slow cooker and shred. Return to slow cooker and heat for an additional 30 minutes.
Remove the pork from the slow cooker and place on a baking sheet. Broil in the oven for 3-4 minutes to brown the edges of the pork.
Nutrition Calories: 153kcal | Carbohydrates: 4g | Protein: 18g | Fat: 7g | Saturated Fat: 2g | Sodium: 276mg | Sugar: 2g
 

 

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