Épisodes

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

    85. Let’s Talk Mangoes: An Interview with Mark Suiso, a Master Mango Farmer from Hawaii
    Jun 5 2024

    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 Makaha Mangoes web site

    https://www.makahamangoes.com

    Let’s Talk Mangoes

    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.

    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 diet.

    Calories in a Mango

    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).

    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. 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!
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    41 min
  • 84. Hacks for Healthy Cooking and Eating on a Budget

    84. Hacks for Healthy Cooking and Eating on a Budget
    Apr 12 2024
    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!
    ______________________________________________________

    Recipe of the Podcast Vegerable Chicken Soup
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    19 min
  • 83. Bite Sized Tips and Strategies for a Healthy & Happy Eating Lifestyle

    83. Bite Sized Tips and Strategies for a Healthy & Happy Eating Lifestyle
    Mar 4 2024
    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
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    38 min
  • 82.The Delicious World of Mushrooms!

    82.The Delicious World of Mushrooms!
    Jan 27 2024
    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 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, ...
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    24 min
  • 81. Falling in Love With Cooking At Home-Special Guest... My Daughter Lauren

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

    An Interview with my daughter Lauren Rotach
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    30 min
  • 80. Type 2 Diabetes Revolution Meet Diana Licalzi, MS, RD, CDCES and Jose Tejero, Exercise Physiologist

    80. Type 2 Diabetes Revolution Meet Diana Licalzi, MS, RD, CDCES and Jose Tejero, Exercise Physiologist
    Dec 12 2023
    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
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    38 min
  • 79. Savoring the Flavors of Israel Part 2

    79. Savoring the Flavors of Israel Part 2
    Nov 13 2023

    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

    1. Cook the quinoa as directed on the pakage.
    2. Wisk the lemon juice and oil and garlic in a small bowl.
    3. Combine all the other ingrendents with the quinoa.
    4. Add the dressing and mix well.
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    17 min
  • 78. Savoring the Flavors of Israel -Recipe of the podcast Chef Robert’s Chicken Shawarma

    78. Savoring the Flavors of Israel -Recipe of the podcast Chef Robert’s Chicken Shawarma
    Oct 31 2023
    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 Cinnamon1/4 tsp Cayenne 1 tsp Cumin1 tsp Garlic powder1 tsp Black pepper1 tsp Turmeric1 tsp Cardamom1 tbsp Paprika 1 tbsp Sumac1 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!
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    32 min