The Happy Diabetic Kitchen – Détails, épisodes et analyse

Segment 1: The Secret to Great Soup

Chef Robert:

Let's start with the basics. The best soups begin with a great foundation—and that means building flavor from the bottom up.

Start with what I call the "holy trinity" of soup-making:

onions, carrots, and celery. Sauté them in a little olive oil until they're soft and fragrant. That's your soup's base note—like the rhythm section in a jazz band.

Then, build from there! Add garlic, herbs, and spices. Think thyme, rosemary, cumin, or smoked paprika—whatever fits your vibe.

Remember, soup is all about layers of flavor. Take your time. Let things caramelize. The longer you simmer, the deeper the magic gets.

Segment 2: Chef's Recipe Corner – Roasted Tomato Basil Soup

Alright, it's time to cook!

Today's feature recipe is my Roasted Tomato Basil Soup—easy, delicious, and completely diabetes-friendly.

Here's how to do it:

1.    Roast 2 pounds of fresh tomatoes, a head of garlic, and an onion with a drizzle of olive oil—until they're caramelized and slightly browned.

2.    Blend them up with 2 cups of low-sodium vegetable broth.

3.    Add a handful of fresh basil and a splash of balsamic vinegar.

4.    Simmer for 10 minutes—Give it a quick blend and that's it!

Serve it with a sprinkle of Parmesan or a dollop of Greek yogurt instead of cream for that silky finish. Low in carbs, high in flavor, and your taste buds will do a happy dance.

Segment 3: Ask Chef Robert

Alright, it's time for Ask Chef Robert!

Question: "How can I thicken soup without using cream or flour?"

Great question! You've got a few options:

• Puree some of the soup—blend half and stir it back in for a thicker texture.
• Add pureed beans or lentils—they add body and protein.
• Or, one of my favorites—cauliflower puree! It's creamy, low-carb, and blends like a dream.

Healthy hacks for a happy pot of soup!

Segment 4: The Spice of Life

Let's talk flavor! Herbs and spices don't just make soup taste amazing—they're packed with antioxidants and can help support healthy blood sugar.

Try these in your next batch:

• Turmeric – bright color, anti-inflammatory.
• Cumin – adds warmth and depth.
• Fresh herbs like parsley or basil – add them at the end for a burst of freshness.

Remember, herbs and spices are your best friends in the kitchen. No salt overload needed—just natural flavor power!

Segment 5: Final Ladle – Happy Diabetic Wisdom

Before we close the lid on today's episode, here's a little Happy Diabetic wisdom:

"Good soup isn't just food—it's comfort, connection, and creativity in a bowl."

So as you head into soup season, take a little time to slow down. Chop some veggies. Let the pot simmer. And share a bowl with someone you love.

Because when you cook from the heart, every spoonful tastes better.

Here are some holiday healthy eating tips for people with diabetes — perfect for keeping the joy (and flavor!) in your celebrations without the sugar spikes 

Before the Feast

1. Don't skip meals. Eat a balanced breakfast or snack before the party — this helps steady your blood sugar and curb overeating.
2. Stay hydrated. Sometimes thirst can feel like hunger. Keep a glass of water handy.
3. Bring a diabetes-friendly dish. That way, you'll know there's at least one option that fits your needs. 

At the Table

1. Fill half your plate with veggies. Roasted Brussels sprouts, green beans, or salad add fiber and color.
2. Prioritize protein. Turkey, chicken, or fish help balance blood sugar and keep you satisfied.
3. Mind the carbs. Choose one or two favorite carb dishes (like stuffing or mashed potatoes), and enjoy modest portions.
4. Watch the sauces and gravies. Many are high in sugar or fat — a drizzle is usually plenty. 

Dessert Time

1. Go mini. A small serving or shared slice can hit the sweet spot without overdoing it.
2. Try fruit-based desserts. Baked apples or berries with a dollop of whipped cream can be a tasty, lower-carb treat.
3. Don't skip the celebration. Enjoy every bite mindfully — focus on flavor, not restriction. 

After the Feast

1. Take a short walk. Even 10–15 minutes after eating can help lower blood sugar.
2. Check your glucose. Monitoring helps you learn how different foods affect you.
3. Give yourself grace. One meal won't make or break your progress — it's the overall pattern that matters.

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

Artificial, real, what's the deal?

Robert talks about his personal journey with diabetes.

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

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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