Ep.90 | Savor the Flavor, Ditch the Fat… Tips for Cooking the Thanksgiving Turkey

Written By Robert Lewis

Why should I cook with less fat?

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.

Salt- When it comes to salt, I use a large flake kosher style salt, its easer to control the amount.

 Watch Chef Rick_Bayless talk salt


The Recipe of the Podcast
Low-Fat Butternut Squash Soup

Low-fat Butternut Squash Soup is an easy and healthy alternative to the rich and heavy cream variety! Made creamy by 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 final 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.  Reduce heat to medium-low and simmer uncovered for about 45 minutes.

4.  Use an immersion blender right in the pot of hot soup. Or, pour cooled soup into a conventional blender. 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 


                                                                                                   Thank you to Taste of Home



Robert Lewis https://www.happydiabetic.com
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Ep.89 | Make Healthier Food Choices at the Market: An Interview with…