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The Happy Diabetic Kitchen

The Happy Diabetic Kitchen

By: Chef Robert Lewis talks about how to turn ordinary farm fresh produce into
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 Our guide to the world of food, and healthy cooking and cooking love! The Menu serves up interviews with the world's most amazing chefs and experts in the field of diabetic health. We are turning ordinary ingredients in something extraordinary and the ingredients that you will soon be landing on your kitchen table. Art Cooking Food & Wine Hygiene & Healthy Living
Episodes
  • 98. "Thanksgiving Makeover: Delicious Low-Fat and diabetes-friendly"

    98. "Thanksgiving Makeover: Delicious Low-Fat and diabetes-friendly"
    Nov 20 2025

    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.
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    23 mins
  • 97. Mushroom Magic: From Farm to Fork

    97. Mushroom Magic: From Farm to Fork
    Sep 14 2025
    Mushroom Magic: From Farm to Fork My interview with ARTISAN JOE WEBER Four Star Mushrooms ABOUT FOUR STAR MUSHROOMS Good For You Nutrient Rich: Loaded with vitamins, minerals, and antioxidants Immune System: Contains modulating beta-glucans High Protein: Low calorie per serving and low in fat Top Chefs - Top Choice Flavor: Packed with umami Versatility: Provides a meaty texture for a variety of dishes Endorsed: Found in hundreds of restaurants across Chicagoland Good For The Planet Regenerative: Turning organic byproducts into mushrooms & then soil Controlled Environment: Cultivated indoors year-round Hyper-Local: Producing in the community we serve A QUALITY COMMITMENT To you and our planet Striving For Negative Waste Production Process Pure Lake Michigan Water No Herbicide, Pesticide No GMO Pure Organic Grown Sustainably For Our Future In the U.S.A. Discover the ultimate support system designed to empower you every step of the way. Whether managing daily challenges or pursuing your personal goals, this comprehensive solution offers personalized tools, expert guidance, and a compassionate community to keep you motivated and on track. Experience seamless integration into your lifestyle, making your journey smoother and more manageable. Embrace empowerment, control, and success with a support system that truly understands and supports your unique needs. Mushrooms are a powerhouse food that deliver a lot of nutrition for very few calories, making them especially valuable for people focused on healthy eating and blood sugar management. Here are the main health benefits: Mushrooms are the only plant-based food that naturally makes vitamin D from sunlight. A single portobello has more potassium than a banana. Mushrooms are 90% water — no wonder they shrink when you cook them! They bring big flavor with umami, helping you cut back on salt without losing taste. For over 4,000 years, mushrooms have been used in medicine around the world. 1. Nutrient Powerhouses – Mushrooms are low in calories, fat-free, and packed with B vitamins, selenium, potassium, and antioxidants that support immune health. 2. Vitamin D Boosters – When exposed to sunlight or UV light, mushrooms are one of the only natural plant-based sources of vitamin D. 3. Great for Blood Sugar – Their fiber and unique compounds can help with blood sugar control, making them an excellent choice for people living with diabetes. 4. Flavor without the Salt – Mushrooms are rich in umami, the savory "fifth taste," which makes them a great way to boost flavor without adding extra sodium. 5. Ancient & Medicinal – Mushrooms have been used for thousands of years in traditional medicine around the world, from reishi for immune health to lion's mane for brain support. Nutritional Benefits of Mushrooms Low in calories & carbs → Great for weight management and blood sugar control. Rich in fiber (including beta-glucans) → Supports healthy digestion and helps stabilize blood glucose. Good source of B vitamins (riboflavin, niacin, pantothenic acid) → Support energy metabolism and brain health. Source of selenium & antioxidants → Protect cells from oxidative stress and may support immunity. Contain vitamin D (when exposed to sunlight/UV light) → Helps with bone health and immune function. Provide potassium → Supports heart health and blood pressure regulation. Health Benefits 1. Support immune system Certain compounds (like polysaccharides) help activate immune cells. 2. Improve blood sugar regulation Fiber and low glycemic impact make mushrooms a smart choice for people with diabetes. 3. Promote heart health Antioxidants, potassium, and beta-glucans may help lower cholesterol and support healthy blood pressure. 4. Aid in weight management Low-calorie but satisfying, mushrooms add bulk and umami flavor without extra fat or sugar. 5. May have anticancer properties Some studies suggest compounds in mushrooms may help protect against certain cancers (though more research is needed). 6. Gut health support Prebiotic fibers in mushrooms feed beneficial gut bacteria. How can our listeners connect with you? Website URL: fourstarmushrooms.com Instagram ENGLISH URL: @fourstarmushrooms
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    50 mins
  • 96. From Culture to Kitchen, A Healthy Plate

    96. From Culture to Kitchen, A Healthy Plate
    Aug 6 2025
    From Culture to Kitchen, A Healthy Plate My interview with Lorena Drago In this episode, we cover: Chef Robert and Lorena Drago, a registered dietitian specializing in diabetes management and multicultural nutrition, discussed the importance of accurate dietary information and cultural considerations in diabetes care. They explored common myths about diabetes in Hispanic communities and shared insights about nutritious foods from Latin American cuisine, including beans, legumes, and various fruits and vegetables. We ended the conversation with Lorena's practical advice for managing blood glucose levels while enjoying traditional foods, along with tips for healthy grocery shopping on a budget, and she offered free webinars for further education. FREE OFFER I am offering a short course for free. This is the application: https://forms.gle/QFPffvJYDwUwdamv6 ______________________________________________________________ Nutrition and Cultural Diversity Journey Lorena shared her journey into the field of nutrition, motivated by her curiosity about the relationship between food and health, particularly how food affects diabetes management and connects with different cultures. She recounted an anecdote about being confused by the Spanish word for "orange" in a commercial, which led her to discover the cultural diversity within the Hispanic community, especially within Colombia's different regions. Chef acknowledged Lorena's experience and background, setting the stage for the main discussion. Hispanic Diabetes Diet Myths Debunked Lorena discussed common myths about diabetes in the Hispanic community, emphasizing that there is no single Hispanic diet and that dietary choices can be modified to manage diabetes. She clarified that all fruits contain carbohydrates, and blood glucose response depends on the type and quantity consumed, not just the sweetness. Chef Robert agreed and expressed frustration with misleading nutrition information online, advocating for consulting certified dietitians for accurate guidance. Lorena also noted that diabetes-friendly foods vary by cuisine within the Hispanic community. Hispanic Cuisines and Bean Benefits Lorena discussed the diverse Hispanic cuisines in the United States, focusing on Mexico as the largest subgroup. She highlighted the nutritional benefits of beans and legumes, emphasizing their protein, fiber, and mineral content. Lorena advised patients to consume more beans and legumes, noting their affordability and convenience, even suggesting canned beans as a quick option. Avocado's Journey to Trendy Superfood Lorena discussed the evolution of avocado from a lesser-known food among Hispanics to its current popularity as a trendy "It" food, noting its health benefits and the shift in perceptions about dietary fats. She also highlighted other nutritious foods from Latin American cuisine, including chia seeds, pumpkin seeds, quinoa, corn, chilies, and nopal cactus pads, emphasizing their health benefits and cultural significance. Chef Robert listened and engaged with comments, expressing interest in some of the foods mentioned. Blood Glucose Management Strategies Lorena shared her step-by-step approach to helping clients manage their blood glucose levels while enjoying traditional foods. She begins by assessing how clients monitor their glucose and gathers detailed information about their diet. Lorena then recommends paired testing for 2-3 days to track blood glucose responses to meals. Finally, she provides personalized recommendations aligned with American Diabetes Association guidelines, focusing on maintaining target blood glucose levels while incorporating traditional foods. Healthy Eating Strategies and Recipes Lorena discussed strategies for healthy eating, focusing on nutrient-dense options and carbohydrate management. She suggested making a French toast alternative with fruits, nuts, and a sweetener like date paste, which has a lower glycemic response than sugar or sugar-free syrup. Lorena emphasized the importance of tracking carbohydrate intake and using tools like CGM values to adjust meals accordingly. She encouraged trying the French toast recipe three times a week and enjoying sweetbreads about twice a week. Budget-Friendly Healthy Grocery Tips Lorena shared tips for healthy grocery shopping on a budget, emphasizing the importance of buying in-season produce and using frozen foods, which can be more cost-effective and just as nutritious as fresh options. She advised using AI for meal planning, shopping during senior discounts, utilizing coupons, and incorporating soy foods like tofu for protein. Chef agreed and highlighted the benefits of frozen foods, noting that many people overlook them due to misconceptions about freshness. Diabetes Management and Professional Guidance Chef and Lorena discussed the importance of clear communication and professional guidance for individuals managing diabetes, emphasizing the need for consulting healthcare ...
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    59 mins
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