Bio: Janice Dada is a weight-inclusive registered dietitian with a private practice in Newport Beach, CA. She is a certified intuitive eating counselor, certified diabetes care and education specialist (CDCES), and certified eating disorders specialist (CEDS). She is passionate about simplifying and destigmatizing the nutrition- and weight-based discourse around diabetes. Her first book, Intuitive Eating for Diabetes: The No Shame, No Blame, Non-Diet Approach to Managing Your Blood Sugar is available for pre-order now: socalnw.com/book

My son-in-law, Caleb, has turned the tables on me in this podcast by asking ME the questions. In this episode I share details of my journey to become a chef and “The Happy Diabetic” …And there are a few sweet surprises for me at the end, as well! Give it a listen! - Chef Robert

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