Talk with an Endocrinologist: Fats Explained

Welcome to Talk with a Doc! In this episode, we’re joined by Dr. Anita Ramsetty, a leading expert in endocrinology, diabetes, and metabolism, to dive into the topic of fats.

Fats are essential for our bodies, but not all fats are created equal! Dr. Ramsetty breaks down the different types of fats, their impact on our health, and how to make the best choices for a healthy lifestyle.

Key Topics

• What are fats?
• Trans fats
• Saturated fats
• Which fats are better for you?
• Healthy fat sources
• Cautions about ALL fats

Healthy Sweet Potato Shepard’s Pie

Hearty, healthy comfort food, follow along to make this sweet potato Shepherd’s pie. It’s packed with nutrition, easy to make ahead, and something the whole family will enjoy.

Recipe: Turkey Sweet Potato Shepherd’s Pie

Ingredients

Sweet Potato Topping

• 2 lb. sweet potatoes, washed, peeled, and cut into cubes.
• 2 Tbsp. olive oil
• 1/3 cup milk of choice, use unsweetened almond or oat milk for dairy free
• 1 ½ tsp. kosher salt, or to taste

Turkey and Veggie Filling

• 1 Tbsp. olive oil
• 1 medium yellow onion, chopped
• 1 medium carrot chopped
• 1 celery stalk chopped
• 1lb. ground turkey, or ground chicken
• ½ tsp. garlic powder
• ½ tsp. kosher salt
• 1 Tbsp. Worcestershire sauce
• 2 tsp. low sodium soy sauce
• 12 oz. bag frozen peas
• 1 cup milk of choice, use unsweetened almond or oat milk for dairy free
• 2 Tbsp. corn starch, or arrowroot starch
• ½ cup low sodium vegetable or chicken broth
• 1 Tbsp. of tomato paste

Instructions

Sweet Potato Topping

Place potatoes into a large pot and cover with water. Cover the pot with a lid and bring to a boil on high heat. Cook for 10-13 minutes or until they are fork tender. Drain the potatoes and add back to your pot. Add oil, milk and salt to the pot and mash until tender and fluffy. If your potatoes seem too dry for your taste, add a little more milk, oil or some veggie broth. Set aside.

Turkey and Veggie Filling

While potatoes are cooking, preheat the oven to 425℉ and heat oil in a cast iron skillet or large pot over medium heat. Once hot, add onions, carrots, and celery and sauté for about 2 minutes or until onions start to turn translucent. Add tomato paste and sauté for about 2 more minutes. Crumble the ground turkey into the cast iron skillet and cook, breaking it up into pieces with your spoon. Cook until the turkey is cooked through, about 5-7 minutes. Add garlic powder, salt, Worcestershire sauce, fresh thyme, and soy sauce to the skillet. Sauté for 2 minutes, stirring often. Add broth and frozen vegetables to the skillet. Stir to combine. In a small bowl or large measuring cup, thoroughly mix cornstarch and milk together. Make sure there are no clumps at the bottom. Add the cornstarch mixture to the skillet and bring it to a simmer. Simmer for 5 minutes or until sauce is thicker and the vegetables are warmed through. Either use the skillet as your baking dish or transfer the filling into a 9” x 13” greased baking dish. Spread the filling evenly in the baking dish and then top with the mashed sweet potatoes. Spread the potatoes in an even layer, mashing them down gently with a fork to cover the filling. Bake 15 to 20 minutes until the potatoes are lightly browned on top. For a crisper potato topping, broil for 1 to 2 minutes. Garnish fresh herbs and enjoy warm.

One Pan Chicken Piccata with Asparagus

Learn how to make this simply and delicious one pan meal. It’s super low in carbs and packed with protein and savory lemony fresh flavor!

Recipe: One Pan Chicken Piccata with Asparagus

Ingredients

• 1 lb. chicken cutlets
• Sea salt and pepper to taste
• ¼ cup arrowroot starch
• 3 Tbsp. avocado oil
• 3 garlic cloves minced
• 1 bunch asparagus trimmed
• 1 cup low sodium chicken bone broth
• 1 large lemon (half lemon sliced)
• 2 Tbsp. capers
• 1 Tbsp. chopped fresh parsley

Instructions

Pat the chicken cutlets dry and season one side with salt and pepper to taste. Place the arrowroot starch in the shallow bowl and dredge the chicken in it on both sides. Heat the avocado oil in a large deep pan over medium heat. Add the chicken and cook it for 4 to 5 minutes on each side until the chicken is lightly browned and the internal temperature reaches 165° f on a meat thermometer, and then remove the chicken. Reduce the heat to low and add the garlic. Cook the garlic for 2 to 3 minutes until fragrant. Add the asparagus to the pan and sauté for 1 minute and then pour in the bone broth and bring it to a low simmer. Simmer for about 5 minutes or until the asparagus is tender. Add the juice of half of a lemon and half of your fresh parsley, and then return the chicken to the pan. Simmer for one more minute to heat the chicken and serve. Garnish with the rest of the fresh parsley and enjoy.

Fun and Refreshing Frozen Yogurt Bark

Quick and simple to make, this healthy frozen yogurt bark is a perfect any time snack.

Recipe: Frozen Yogurt Bark

Ingredients

• 2 cups plain whole milk Greek yogurt
• 2–4 Tbsp. maple syrup
• 1 tsp. vanilla extract
• ½ cup diced strawberries
• ½ cup blueberries
• ½ cup granola

Instructions

Line a quarter sheet pan with parchment paper. Add the Greek yogurt, maple syrup, and vanilla extract to a mixing bowl. Stir until well combined. Pour the yogurt mixture onto the sheet pan and spread it into an even layer. Scatter the strawberries, blueberries, and granola evenly over the yogurt. Place the sheet pan in the freezer and freeze until very firm, at least 3-4 hours. Once the bark is firm, use a knife to cut, or break, the bark into pieces.

Smoky White Bean and Kale Soup

Chef Anthony shows you how to prepare a warm and cozy white bean and kale soup, with a hint of smoky flavor and fresh herbs.

Recipe: White Bean Kale Soup

Ingredients

• 1 Tbsp. olive oil
• 1 medium yellow onion, small dice
• 1 medium carrot, small dice
• 1 stick celery, small dice
• 2 cloves garlic, minced
• Chili flakes or Aleppo pepper, to taste
• 1 sprig fresh rosemary, minced
• 1 tsp. garlic powder
• ½ tsp. onion powder
• 1 tsp. smoked paprika
• ½ tsp. dried thyme
• 1 Tbsp. nutritional yeast
• 4 cups cooked white beans, drained and rinsed
• 4 cups vegetable stock
• 2 Tbsp. fresh lemon juice
• Sea salt and ground black pepper, to taste
• 3 cups packed chopped kale l
• ¼ cup flat leaf parsley leaves, chopped

Instructions

Puree 2 cups of white beans with a few splashes of vegetable broth, and the lemon juice until smooth. This can be done in a blender, food processor, or by mashing them with a fork. Set aside. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes. To the pot, add the garlic, chili flakes, rosemary and spices. Stir and cook until garlic is fragrant, about 30 seconds. Add the remaining beans to the pot and stir. Add the vegetable stock and nutritional yeast to the pot and stir once more. Bring the soup to a boil. Once boiling, add blended beans. Season the soup with salt and pepper to taste. Add the kale to the pot and bring the soup to a boil. Stir in the chopped parsley as well. Serve the soup hot. Garnish with whole wheat croutons and serve with a salad for a complete meal.

Rich and velvety pumpkin cheesecake mousse

Chef Anthony shows you how to make this guilt free cheesecake mousse, it’s low in sugar, but rich in flavor.

Recipe: Pumpkin Cheesecake Mousse Recipe

Ingredients

• ¾ cup pure pumpkin puree
• ¾ cup part-skim ricotta cheese
• 1 ½ Tbsp. maple syrup
• ½ tsp. cinnamon
• ½ tsp. vanilla extract
• 1 pinch of nutmeg (plus more for garnish)
• 1 pinch of salt
• ¼ cup plain Greek yogurt (for garnish)
• 2 Tbsp. almonds (chopped, for garnish)

Instructions

Combine pumpkin, ricotta cheese, maple syrup, cinnamon, vanilla extract, nutmeg, and salt in a small bowl; whip until fluffy and all ingredients are fully incorporated. Refrigerate at least 30 minutes prior to serving, to allow mousse to firm up. Serve individual portions topped with 1 Tbsp. plain Greek yogurt, chopped almonds, and a sprinkle of nutmeg.

Puerto Rican Cielito Lindo, a layered party duo

A healthier version of a party classic, this layered dip is rich in protein and loaded with veggies.

Recipe: Cielito Lindo Layered Dip

Ingredients

• ½ lb. ground turkey
• ½ tsp. ground cumin
• ½ tsp. chili powder
• ½ tsp. salt
• ½ tsp. garlic powder
• Small yellow onion diced
• 1 Tbsp. avocado oil
• 1 tsp. ground garlic
• 1 cup refried beans
• 1 cup Greek yogurt
• 1 cup pico de gallo, fresh
• 1 cup guacamole, fresh
• Fresh cilantro for garnish
• 2 Tbsp. Sofrito
• Shredded Cheese

Instructions

Sauté onions and avocado oil in skillet on medium high heat until translucent. Add garlic and cook until fragrant. Add ground turkey to the onion and garlic, add sofrito and cook until done, breaking up meat as it cooks. Heat refried beans in a small sauce pan until warm, or in the microwave for 1 minute and stir to distribute heat. Next, it’s time to start layering! Spread refried bean layer at the bottom of your serving dish, spread a layer of Greek yogurt, then add the ground turkey mixture, the shredded cheese, the pico de gallo, and lastly, the guacamole. Garnish with fresh cilantro and serve.

Savory and Comforting Stuffed Acorn Squash

Chef Anthony shows you how to prepare a fall favorite, Stuffed Acorn Squash, loaded with the delicious flavors of the season, including apples and ground turkey.

Recipe: Turkey Stuffed Acorn Squash

Ingredients

• 2 whole acorn squash cut in half
• 1 Tbsp. avocado oil
• 1 lb. ground turkey
• 1 ½ cups baby Bella mushrooms chopped
• 1 cup honey crisp apples peeled + chopped in small pieces
• ½ cup chicken stock
• 2 tsp. fresh rosemary chopped finely
• 1 tsp. pepper
• ½ tsp. salt
• 1 tsp. garlic powder
• 1 whole onion diced. (about ½ cup)
• 1 cup shredded cheese (cheddar, gruyere or mozzarella all work great!)

Instructions

Preheat oven to 450 degrees. Line a baking sheet with foil or parchment + spray with olive oil to prevent squash from sticking. Slice acorn squash in half, scoop out seeds and place flat on sheet sprayed with olive oil. Bake the squash for 20 minutes, until it is tender when pierced with a fork. While the squash cooks – heat 1 Tbsp. of Avocado oil in a pan. Sauté turkey in olive oil for 10-15 minutes until brown. Add in chopped mushrooms, apples, diced onions, chicken stock, and spices to the pan with the cooked turkey. Sauté for an additional 5 minutes. When the squash is done, remove from the oven + scoop out most of the cooked center, leaving a little bit of filling in the acorn squash. Add the squash filling to the turkey/mushroom/apple mixture in the pan+ stir until completely mixed in. Scoop the turkey/squash mixture back into the squash + top with cheese of choice. Bake them at 450 for 5-10 minutes until cheese melts. Optional: broil for 2-3 minutes so the cheesy gets crispy.

Mother and son duo, Chef Anthony and Milly Quezada whip up a delicious Sofrito!

Watch and learn how to make a delicious and versatile sofrito with Milly Quezada and her son Chef Anthony. This sofrito will easily become your favorite secret ingredient in all your favorite savory dishes!

Recipe: Livewell Sofrito

Ingredients

• 1 medium onion, sliced into chunks
• 1 head garlic cloves, peeled
• 1 red bell pepper, sliced into chunks
• 1 green bell pepper, sliced into chunks
• 1 Yellow Bell pepper
• 2 Cubanelle peppers
• 4 green onions, white and green parts, sliced
• 1 cup cilantro, packed, stems and leaves
• ½ tsp of cumin
• ½ tsp oregano
• 1 tsp Paprika
• Juice from 1 lime
• 1 tsp Vinegar
• 1 pinch of Sea Salt

Instructions

Place all ingredients in a food processor. Pulse until a chunky sauce forms. Store in an airtight container in the fridge until ready to use. Good for 1 week. You can freeze it to last longer as well. Enjoy.

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