Paleo, Keto, Grain free, Gluten free, Starch free, Sugar free, Dairy free
As you know from my last post, I am working on our Etsy Shop that I opened with my mom and sister. I must say that it is a looooong, time consuming process to list the items we have. Of course, I am new at this. That is probably why. I am still learning about the keywords, tags, traffic attracting titles, photography …… Hopefully I am getting better and better everyday. We have a lot of baby and adult knit wear, hand knit scarves & hats, hand knit body wash cloths/scrubbers, pillow cases and more to list. I am trying to post them ahead of time on Facebook & Instagram to inform that lots of new items are coming. It is a lot of work but I must say I enjoy it, just like I enjoy developing recipes, cooking and sharing them with you. I know I actually shared pictures of Vanilla Almond Cake and Chewy Chocolate Cookies on Facebook & Instagram and promised to post the recipes but I could not write them yet. Today’s post was supposed to be short and just the recipe, but once I start writing, I guess I can not stop myself.
Ok, let’s get back to our Chocolate, Walnut Pull-Apart Cookies.
I finally found a good ice cream which is complaint with my current elimination diet: Grain free, Sugar free, Dairy free, Starch free, Fruit free. It is coconut milk based Vanilla Ice cream. I actually like chocolate ice cream with lots of nuts. So, I make these nutty, chocolate cookies and crumbled them on the ice cream. It was out of this world, soo yummy. So, I said to myself, I have to share this easy, no fuss cookie ASAP. I realized while I was writing the post that I did not even use any baking soda or powder in this recipe. I was so focused on prepping and putting the cookies in oven as fast as possible, I forgot. Result: Great tasting cookies. Actually, when I make my 3 ingredient-Pancakes (recipe on Instagram), I do not use any baking soda or powder too. This recipe is my life saver. As you know I do not eat any kind of bread but when I feel the need, this is ready within minutes. Anyways, back to cookies and some pictures.
First the picture of the giant cookie to be pulled apart after cooking :)
Now the recipe:
- 1 cup Almond flour
- pinch Salt
- 2 tbs cacao
- 2 tbsp olive oil
- 1/3 cup organic Walnut pieces
- 1 large organic Egg
- 20 drops Organic Liquid Stevia in 1 tbs water
- Mix all the dry ingredients.
- Open a well in the center and put the wet ingredients and cracked egg in the middle. First mix the wet ingredients as much as you can and start to add in the dry ingredients from the sides into the center, just enough to combine it all.
- Spread* the cookie dough on a parchment paper lined tray, sprinkle the walnuts on it and press gently. The thinner the dough spread, the crunchier cookie.
- Bake in preheated 350F oven for 18-20 minutes or more depending on how crunchy or soft you prefer. Please check the cookie after 15 minutes to decide how much more you’d like to bake since time varies based on the thickness of the dough and your taste.
*I was going to spread the dough by putting it in between 2 parchment papers and rolling pin, but I thought it was not big enough a dough to go through that trouble, so I removed the top parchment paper, wetted my hands and spread it by pressing down. It did not stick to my wet hands. May be I should call this cookie ‘Cookie for lazy days’. I’ve cut a lot of corners to make it.
Now, pulled-apart cookie picture :)
And this one is the “Ready to serve” picture. Bon Appetit!
(Gluten free, Grain free, Dairy Free, Starch Free, Fruit Free, Paleo, Keto)
I have been using stevia (liquid form, no after taste) for a long time and I am very happy with it. I usually use it in my tea, or pudding kind of desserts. This is my first time trying it in cookie making. I used to use maple syrup but I can not use it during my current eating protocol, so I wanted to try it. I think, it turned out pretty good, hubby approved ☺.
These cookies are not too sweet. It has been a month today and I did not eat any sugar (or sugar substitute except the stevia in these cookies and I think few more times in my tea (just 2 drops) ) or any food that can convert into sugar. So my taste buds to sweets are very sensitive now and I did not want to change that, but you can always increase the stevia to make it sweeter to your taste. I actually taste(d) the cookie dough before baking to see if the sweetness is enough for me.
Serving : 9 (1 tbs cookie dough)
- 1 cup Almond Meal
- pinch Salt
- 1/4 teaspoon Aluminum free Baking Soda
- 2 tbsp Avocado Oil (can be any other oil, I sometimes use coconut oil)
- 1/3 cup organic Walnut pieces
- 1 large organic, grass fed chicken Egg
- 20 drops Organic Liquid Stevia in 1 tbs water
- 1/4 cup or to taste Unsweetened Chocolate chips ( I found these at Trader Joe’s)
- Mix all the dry ingredients.
- Open a well in the center and put the wet ingredients in the middle, well. First mix the wet ingredients as much as you can and start to add in the dry ingredients from the sides into the center, just enough to combine it all.
- Bake in preheated 350F oven for 15 minutes or more depending on how crunchy or soft you prefer.
Tip: When we want to preheat our oven, we actually turn on the broil (making sure there is nothing in the oven) and it heats up to desired temperature much more faster. Then turn on the oven to the temperature you want. Isn’t it great? My husband figured it out.
I took this picture right before I’ve put the cookies in the oven. Do you see that it says “HI”? That is my broil, heating the oven for me to 350F. When my husband saw the pic, he said our stove says ‘Hi! (Hello!) .
I developed this recipe because:
1-My husband does not like coconut oil in cookies. I love it. Did you see my Chocolate, Pecan Cookie recipe?
2-I can not use maple syrup any more or any other sweetener for that matter except Stevia and Monk fruit. Unfortunately, I could not find any Monk fruit powder/extract without Erythritol yet and Dr B. said it is not healthy. There are researches that shows Erythritol actually causes weight gain and it has been shown to be an effective pesticide.
Enjoy the cookies with no guilt!
My New ‘O Blood Type’ Eating Protocol
(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)
Good morning! It is almost 8 am here :)
As I promised you, I will tell you about batch cooking. Probably a 2-day chicken based recipe. Before doing that, I’d like to share my idea that came to me this morning. You see, I have a lot of things (recipe, experience, health tips etc…) that I would like to share with you. Every day, through out the day, I have all these ideas (what, how, and when I can share) coming to me and I can not keep up with them. :) Lately, I’ve been thinking about posting a sample meal plan for my current eating protocol for a while. I wanted to wait until I can post all my recipes and than present you the meal plan chart with links to the recipes. But today I thought ‘Why wait?’ The recipes that I prepare right now are soo easy but of course delicious, prepared with simple-everyday ingredients and compliant to my current eating protocol along with other paleo, dairy free, keto, grain free, gluten free, starch free diet followers out there. I think, the specialty of my recipes comes from its SIMPLICITY, WHOLE FOOD, NUTRITOUS, EASY TO PREPARE, and still DELICIOUS characteristics. You can make different dishes from same ingredients/spices with totally different tastes. If it sounds hard to accomplish by now, it means you did not read my posts talking about this. Please check out my MY NEP 4 and MY NEP 7 posts. There are two ways to do this and these posts tells you all about that.
I would like to update my existing Meal Plan that I posted about two years ago. I am eating very similar to that list except some of the ingredients. For example; I can not do tomato sauce for pasta, any kind of peppers, fruits, oats etc. If you can, great, that list will be perfect for you. Because the recipes, that I briefly describe there, are really delicious, and nutritious. I feel like I repeat these words a lot but that is what my posts are for. While they please you with their taste in your mouth, they also have to heal your body. Your body needs to thank you for every bite of the food you eat, drink and smell!
Have you ever heard of Mark Hyman? He says “Food is the code that programs your biology. You can literally upgrade or downgrade your biological software with every single bite.” I love his approach to food. I have been following his approach to health and read his books for a while. In previous articles, he was explaining how he understands that it is not easy to give up on sugar, carbs and other damaging/addictive foods and the guilt is not ONLY on us. It is mostly the ingredients that are put in our food. As you can tell, I am talking about the pre-packed, ready to eat kind of foods. There are lots of factors that affects our food quality and he talks about them in his above mentioned article (his quotes can take you to his article) . He also says “Keep in mind that we are all genetically unique and need to find a way of eating that matches our needs.”. This is what I realized when I first started to go Dr. B. This was the answer to my years of suffering (questioning) that I am talking about in my first post of these series My New Eating Protocol = My NEP.
Ok, let’s go back to 2-day batch cooking. So the day before yesterday, I wanted to make chicken dishes so the night before I took out my chicken drumsticks (2 packs) and chicken thigh (1 pack) from the freezer and put them in fridge to thaw. I do my grocery shopping weekly, and I put my meat items (turkey, chicken) in freezer if I am not going to use them within few days.
Next day afternoon, around 5 pm, I prepared one tray and my husband prepared the other tray and baked them at the same time. I could do them myself too, but I have such a supporting, loving hubby he helps me as much as he can so that I can save my energy to heal myself, to not exhaust for the time being. I still can get tired easily. Anyways, my 2 days worth lunch/dinner meals were ready by dinner time, around 6:30 pm.
You will see that one tray will be well seasoned, spiced and the other one will be milder chicken recipe.
2 packs organic chicken drumsticks
1 pack organic chicken thigh (boneless)
spices (chili powder, turmeric, salt, lots of paprika, and garlic powder)
1 medium size zucchini, cut in big chunks
2 small carrots, peeled and cut in big chunks
1 half, big red onion (I used the other half for a salad), cut in big chucks
oil for cooking in high temperatures
10 fresh garlic cloves
My husband prepared his spice mix (chili powder, turmeric, salt, lots of paprika, and garlic powder) in a shallow square plate and added enough oil.
He dipped in all the drumsticks one by one, making sure that they are all well coated and placed them on the tray. Towards the end, I added a little bit more oil to his dipping dish (since his hands were all messy) for the last few drumsticks. So you can always adjust the spice and oil amount.
He also spread almost about 10 fresh garlic cloves (not peeled) to the tray. That is the first tray.
In the meantime, I placed the chicken thighs on parchment lined tray. I salted them really good on both sides, then sprinkled paprika on both sides again.
I spread the vegetables around the chicken thighs. Sprinkled salt over the vegetables and drizzled oil over all the chicken and vegetables.
Baked in 400F pre-heated oven about 1-1.5 hours. I set my alarm for 30 minutes and flip over all the chicken drumsticks and baste (pour some of their juice over them) by spooning from the tray. I flipped over the chicken thighs too. Then set the alarm for another 30 minutes. After that, depending on the size of the chickens, you can keep checking until they are done.
Did you know that it takes much more longer time to cook organic chicken than the conventionally farmed ones?
We ate half of the drumsticks for dinner. Next day, few drumsticks and a thigh with vegetables for lunch and the rest in the evening for dinner. I just changed the side dishes for each meal. When I was heating the last portion of the baked chicken thigh and vegetables, I added the leftover boiled peas to the vegetables. I could heat it up and serve separate but this way it soaked all the juices, spices of the chicken and was much more tasty.
Quick tip for you: When we preheat our oven, we actually turn on the broil (making sure there is nothing in the oven) and it heats up to desired temperature much more faster. Then turn on the oven with the temperature you want. Isn’t it great? My husband figured it out.
I will see you in my next post. Please let me know what you think about them, if you try these chicken recipes.
Below you will see a post which also mentions Dr Mark Hyman and a recipe inspired from his smoothies.
My New ‘O Blood Type’ Eating Protocol
(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)
Today, I feel good physically and emotionally, so I am very grateful and HAPPY :) They say if you have your health, you are a billionaire. God forbid, if you have ears but can’t hear, have eyes but can’t see … wouldn’t you give millions or billions (assuming that you have it obviously) to have those senses. I already have them, so I should be very thankful for this wealth that I have been granted and I should take good care of them (my physical and mental health). I did not do enough in the past, because even though I knew gluten or sweets were not good for my body, I LOVED the taste or the fake pleasure it gave me, so I continued to eat. I did not exercise, had a very sedentary life style because I was lazy. Now, I HAVE TO do them because my body is not able to tolerate it anymore, it is overwhelmed with the toxicity, inflammation, stress. I thought I was eating healthy, organic but I did not pay attention to my body’s signals. Even though I am eating healthy, why do I keep gaining weight every year? Why do I feel more tired, no motivation even depressive sometimes? The signs were there but I did not listen to them. At last, when these signs turn into a big health issues that makes me end up at a doctor’s office, then I do what I NEED TO DO for my health. Now, of course, I can not expect the decades of damages reverse in few months, that would not be realistic but I believe that human body is soo amazing and can heal, if God wills and I do my part. I learned that even though I eat clean and organic foods, if the food is not good for my body, it can be toxic to my body. If I was allergic, it would be very obvious but there are cases where your body can be sensitive to those foods or they can be mucus forming, inflammation causing to your body which are not good for your health. That is what I learned 25 days ago and changed my eating accordingly. Well, actually what I am doing right now is more like an elimination diet that we removed everything that can be damaging based on my blood type and physical symptoms (health issues). I weighed myself this morning and I lost 10 lb in 25 days. I did not believe it and got on the scale second time and Yes, 10 lb lighter ME! yayyyy
Few days ago, I was listening a podcast and I learned that human body has 200 trillions of cells and everyday millions of our cells die and millions of them renew itself . There is only one organ that always has the same cell numbers and never changes: Our brain cells. Everyday it does not matter how many brain cells die, new ones are created making up the same number. But the only enemy is ALCOHOL. It is the only factor that can reduce the brain cells number. When we drink alcohol until we get drunk, the damage that it makes to brain cells are not reversible. I don’t drink but I felt bad for those who does and I actually see this in my close circle. Yes, they may be older but still why? I can live may be up to my 80s, 90s or 100s (my great great grandmother that I’ve been named after lived until 105 years old) but why not with a great mental and physical health so that I can enjoy my life until the very end. Why be dependent on anyone? This part is very important too. One of the reason that I would like to be very healthy is I do not want to age badly and be dependent on anybody else: don’t want to be burden to anybody. I also want to enjoy the life. There are lots of things that I would like to do while I can. I don’t know how long I will live, but I would like to enjoy every day that I have left and work towards my dreams every day.
I was not really feeling all that well for 3-4 days physically and emotionally. When I am not well physically, It affects me emotionally and rationally too. I become agitated, pessimistic, depressive, ungrateful, bitter… I guess you get the idea. This is not in my hands though. It is a chain reaction. Anyways, those days are over now, in the last few days I feel much better. I am soo happy and express this to my husband and obviously he is very happy too because my misery effects him too. That is why he is my biggest supporter to get my health back and in the mean time his health too.
Now, let’s look at what I ate today.
Breakfast: Leftover Chicken Soup
I, sometimes, do not want to eat eggs in the morning. In those days, leftover meals are great option.
Lunch: Leftover almond meal & coconut flour crusted carrots, zucchini and cauliflowers.
Last night, I wanted to make something different as a side for my baked wild salmon. I’ve put my usual vegetables; asparagus and broccoli on the same tray but on a separate tray I prepared the crusted vegetables. I simply mixed the 3 tbs almond meal and 3 tbs coconut flour with some spices (paprika, salt, fresh thyme. You can also add black pepper and cayenne). I whisked up 2 eggs in another shallow bowl. I dipped the vegetables in eggs first than in the meal/flour mix and spread on the parchment paper lined tray. My cauliflowers were in very small pieces, so I mixed the leftover eggs and meal/flour mix and combined with the cauliflower pieces . I’ve put spoonful of the mixture (4 rounds on the tray in the picture) on the tray. I drizzled some oil over them. It took a little longer to cook than the salmon but we still ate them afterwards. The salmon was already in the oven for 15 minutes by the time I finished the prep of these veggies.
They were tasty but not crunchy. Ohhh, if I could use parmesan cheese, they would be really crunchy and tasty but oh well. I prepared my plain yogurt sauce (almond milk yogurt and minced garlic with lots of salt) to dip in.
You can see that two of the salmon has black peppers on them, for my hubby and the other one is mine. Common preparation was: lemon juice, salt, drizzle of oil, paprika, turmeric and a little bit of cumin. I drizzled oil on the vegetables (asparagus and broccoli) and salt only on asparagus. Put in preheated oven (400F) for 25 minutes and it is ready. We like well done.
I prepared lemon juice, minced garlic, salt and oil dressing for the broccoli and drizzled on it when we were eating. This is my go to meal when I do not have any prepared food.
Dinner: Ground lamb sautéed with onion and spices, mixed with organic baby kale right before serving. My husband did not want kale ad spaghetti squash so he cracked 2 organic, grass fed eggs on his ground lamb+onion. We usually eat this for breakfast but he wanted to eat it tonight as dinner.
Left over spaghetti squash.
Vibrant green salad made with finely diced red onion, cucumber, parsley and avocado dressed with lemon juice, salt and drizzle of olive oil. Lately, I love this kind of finely chopped salads eaten with spoon instead of fork. Below you will see similar salad to tonight’s.
Here is my secret to this Vibrant Green, Refreshing Salad:
Base is always same:
- Finely diced red onion or sweet onion
- Finely diced cucumbers
- Minced garlic if you want to eat that day
- Lemon juice, olive oil, salt
Then you add finely sliced greens. In the picture it was organic Arugula and organic Spinach. I use whatever I have at home. Tonight it was parsley. Other days, I use kale, watercress etc. You can use only one green or mix in as many as you want. I think this is a great way to eat your dark leafy greens.
Well, it is time to wind down for me. I will drink my ginger tea and have my beauty and health sleep. Did you know that the sleep between 10 pm and 3 am is the most important time for your body?
Sleep well, sweet dreams!
(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, PALEO, KETO)
You may know by now that I do not like to waste any food and develop new recipes to use every bit of food I have in my fridge. For example: My creamy Chicken Soup . So I had some leftover stuffing mix from my Ground Turkey & Vegetables Stuffed Cabbage Leaves . I did not have any big cabbage leaves left to stuff and did not want to buy a new one. I already had the inner part of the cabbage in my fridge. So when the stuffed cabbage leaves/rolls were finished, next day I made meatballs from the leftover stuffing mix. All I did was to add an egg and 1-2 tablespoons of almond meal. I have placed the meatballs on a tray lined with parchment paper and cooked under broil. When one side is cooked, I flipped over and cooked the other side. I think this is a way faster method to cook.
By the way, if you wonder what I did with the leftover cabbage, you can read about it in my NEP 7 post and an insight about how much cooking method matters. This new recipe is a great example of it.
I normally have a go to Turkey Meatballs recipe but now we have a second one that we like when we want to incorporate more vegetables into our meatballs.
Now lets look at my new meatball recipe:
1 onion, shredded or finely diced
3 cloves of garlic, minced (Last time when I was in Whole Foods, they had organic peeled garlic and the price was almost same with 3 bulbs of organic garlic. So I bought them. I’ve put them in a glass jar and keep in fridge. soo convenient.)
2 small shredded carrots
1 cup riced cauliflower ( I get organic riced cauliflower from Trader Joe’s, freezer section. I always keep 1-2 packs in my freezer for last minute rice pilaf or now on for my meatballs .)
1-2 tsp Himalayan/Sea salt (some salts are much saltier than others- that’s why I say one to two tsp.)
1 lb ground turkey
2 tbs almond meal
1 tsp baking soda
Spices: paprika, cumin, turmeric and black pepper, cayenne, oregano (if you can/wish to use)
Mix all ingredient with a spoon and distribute on a parchment paper lined tray with spoon too, so no messy hands.
Cook under broil, frequently checking. When one side is cooked, flip them over and cook the other side.
Meatballs are ready. Enjoy!
Yesterday, the weather was soo beautiful. We went our for a little walk. I took lots of gorgeous pictures. This time of the year is great for foliage in New England. Some of the pictures that I would like to share with you.
(GF, Dairy free, Grain free, starch free, paleo, keto)
Today, I wanted to make something from all the leftovers that I have in my fridge + the things that may go bad if I do not consume. I also wanted to drink hot soup since it is a cold day and I know for a fact that whatever I put in a good homemade bone broth, everything tastes good. Result: Yummy Chicken soup!
My husband does not really like too many ingredients in a soup. He likes mostly plain, creamy soups and I am just the opposite. Everything I find, I like to put into the soup. So we meet in the middle and I make soups with 3-5 healthy, nourishing ingredients. I realized something that is really helpful though. He does not really like vegetable soups. He likes creamy tomato soup, creamy chicken soup, mushroom soup etc or red lentil soup, white bean soup etc… you get the idea. But not a vegetable soup UNLESS I do it in a bone broth ex: fish, chicken or lamb. So I made a chicken soup today and he liked it :)
- Bone broth – made from the roasted chicken that I made few days ago. It was very flavorful because of the spices that I used during roasting.
- Chicken meat – leftover from the roasted chicken. If you’d have looked at the roasted chicken, you’d say, it was finished, no more meat. But actually there were still some meats here and there. I’ve put the whole chicken, in a pot, boiled once and then simmered about an hour. I try to simmer as long as I can (40 minutes-1.5 hours) depending on how much time I have. Then I used my big colander to drain. Once the chicken was cool enough, I separated all the little meat chunks as much as I can from the bones. I had almost one and a half cup. If I am not going to use all the broth (some people may think that this is not a real broth but I think I still get some benefits/nutritions out of this broth), I put them in a glass jar and keep them in fridge and consume within a week. Sometimes, if they are really gelatinous, I freeze them in ice cube tray and keep in freezer to use in soups or other dishes when needed.
- green onion
- frozen broccoli
- baby kale
- spices: turmeric, salt & a little bit black pepper to taste (it already had a lot of spices infused from the roasted chicken meats+bones)
- 2 egg yolks
- 1 half lemon juice
First I heated the broth and chicken chunks and then added the broccoli and green onions.
Once the broccolis are soft enough but still have the vibrant green color, I added the kale and spices. When the kale is wilted, again still vibrant green color, soup is read for the last step. Remove soup from heat.
Mix the egg yolks in a small cup and add in the lemon juice. Mix well and then add in a few tablespoons of the chicken soup (just the liquid part) whisking/mixing vigorously with a fork or small whisker. Then add this mixture to the soup and stir well.
When you do this last step, you will see that the soup will look creamy and taste creamy, but no cream or dairy. Isn’t it great?
Mission accomplished! Delicious, healthy, nutritious, creamy and yet light, warming soup. Enjoy!
My New ‘O Blood Type’ Eating Protocol
I will share what I ate, what I did for exercise and may be what I liked/touched my heart or inspired me today…
After I drank my protein shake (only 1 tbs of whey protein, and few immune boosting powder) I went through my bookmarks and saw this barre exercise. Oooo sounds exciting!
1- Barre Fitness When I first saw, It looked easy. Light weights and simple moves. Oh my God! When I started, I understood how much I was wrong. At some point, I had lo leave my 3 lb weights and do without them. It was only for 15 minutes but good workout. 👍
It is almost that time of the month for me, so I did not want to push myself too much so I did longer stretching today. I say stretching but I felt like all my muscles worked during some of the moves.
2- Whole Body Stretch Yoga This 30 minute stretch was really good. I did not feel how that 30 minutes pass. I realized that my legs need more stretching. I was more flexible before ( in the past). All the more reason for me to continue my stretches, I guess. By the way, these are not only stretches for me, as I said above, during some moves when I am trying to hold my balance, I use lots of muscles too. So that is good too.
Gluten free, Grain free, Dairy free, Fruit free, Keto, Paleo
Breakfast: Wild Salmon Bruschetta w/Protein Pancake
Lunch: Baked organic chicken w/lots of spices (chili powder, paprika, salt, fresh thyme (I love this herb), fresh garlic) with peas, carrots and red onion
- Ground lamb cooked w/red onions served over baked spaghetti squash;
- Avocado salad w/diced sweet onion, cucumber & spinach-arugula mix greens;
- Steam cooked green beans mixed w/dairy free yogurt, minced garlic and soaked, chopped up walnuts + salt to taste
What touched my heart/ inspired me…
I was trying to lay out a plan and timeline for myself to get better at my Etsy shop and blog while I was also thinking that there is a lot of things to learn. From where should I start? Where can I learn all these without any financial investment? I need help, guidance. Then guess what happened? When I was scanning through my Facebook page, I came across a post which invites those who are new to their business and need help/support. May be this is where I can get some help. It is a private group. When I looked at their posts and listened to some of their interviews, I realized that this is a good, friendly place where they are willing to help each other grow. Is my cry for help being answered? It certainly is a start and a HOPE for me. I think it is all it takes. If you have hope, the rest comes for you. When you loose hope, then you stop trying, working towards your goals, dreams. But with hope, you continue to dream, you feel stronger, you work harder/try harder. Even if you fail, you say ‘that is ok, I will try another way’. Once a wise man told me “Change your tactic if this one does not work out for you”. So I shall do!
My wish is to always have hope and to give hope to those who needs it. In this world we need each other to help/support for better days, happier days.
I shared another shot of this tree in my previous post, I would like to call this tree my HOPE TREE. There are endless possibilities in this world. Positive ones.
This is life! This is beauty! This is hope!
My New ‘O Blood Type’ Eating Protocol
Good morning! It is 9 am here. I prepared my jasmine green tea (Dr B. says, steep green tea leaves for 3 minutes and can use up to 3 times) and ready to write about my protein dishes. Are you ready?
It is all about simplicity, creativity and NUTRITIOUS SPICES. So I have limited spices to use but still the ones I usually use and like except black pepper (one of my salmon spice mix staple, but oh well…), cayenne pepper ( I like the heat), cinnamon and nutmeg ( used to use a lot for desserts but no dessert, no dessert spices, no problem, right?).
Actually, I just made a dessert yesterday. I can not continue without talking about it. So when I was baking my salmon in the oven, I thought I should bake the butternut squash along with it. I normally buy cut up butternut squash from Trader Joe’s but this time I wanted to make a spaghetti squash dish in leu of pasta. I am at Whole Foods, thinking to myself “Trader Joe’s did not have spaghetti squash last time, so let me get it from here now’. I went home and realized that I picked up a butternut squash instead 🤔. So, what to do with a butternut squash now? We just had a soup of it. Well, bake it and eat it as a dessert I say but no nutmeg and cinnamon. So, time to develop a new recipe. I wanted something creamy, pudding like but not too sweet, needs to have some kind of kick to it and don’t taste too much butternut squashy (made-up word). And I present you my new recipe:
Ginger, Coffee Butternut squash Pudding
(Sugar free, gluten free, grain free, dairy free, starch free, fruit free)
Serving= 1 cup
-Cut the butternut squash in half, bake in oven until soft enough to be mashed
-Scrape and mash one half of it and put in a blender
-Mix in room temperature coconut milk, and strong brewed coffee only enough to make it smooth and blend
-Add in 1 tbs ginger juice *
-Divide into 2 ramekins and put in refrigerator. Once cooled down, it takes the consistency of (almost) a pudding. Garnish with walnuts before serving.
*I keep freshly squeezed ginger juice, measured 1 tbs in freezer. I fill the ice cube trays with 1 tbs juice, freeze then put them in an unbleached, chlorine-free (TCF) greaseproof sandwich bags and than in freezer bags. I drink 1 tbs in the morning and evening after meals if I am sick to strengthen my immune system, to fight inflammation or bacterial infection ex: cystitis.
When it was in the ramekin, the top was smooth just like a pudding but when I’ve put it in my blue cup, that smoothness was gone hence the pic. I liked it in blue cup for colorful picture purposes.
My husbands reaction after first spoon was priceless “mmm, yummy…”. Mission accomplished! No sugar, no dessert spices but still YUMMY.
Yes, let’s go back to our today’s topic, How I prepare my protein dishes:
PROTEIN OPTIONS: Grass fed lamb/beef, organic turkey, organic chicken, wild salmon
SIMPLE: Bake in oven, cook under broil, pan sauté/fry
CREATIVE: Using different spices and way of cooking every time makes the dish taste different and prevents the boredom (for me).
NUTRITIOUS SPICES: Turmeric, Chili powder, Cumin, Garlic, Oregano, Thyme, Paprika, Bay leaf (the ones that I can use)
Dr B. says spices are potent anti-microbials that helps digestion and help assimilate the nutrients from the foods that they are cooked with.
-I bake salmon in two ways.
1- If I want spiced that day, I put the salmons (skin side down) on my stainless steel tray lined with an unbleached, chlorine-free (TCF) greaseproof parchment paper. Squeeze lemon juice on all of them; a little drizzle of olive oil; sprinkle Himalayan and sea salt mixture (that I made) and sprinkle (cover the whole surface of the fish with) all the spices in order: paprika, turmeric, a little bit cumin, lots of black pepper (on my husband’s salmons) and bake in preheated oven 400F for 25 minutes. We like well-done. You can adjust the time according to the size of your fish and how much cooked you like.
2-If I want plain, I just squeeze lemon juice (takes the fishy taste and smell away) on all of them; a little drizzle of olive oil; sprinkle Himalayan and sea salt mixture and bake.
I the past, I was cooking salmon on stove in my enameled cast iron, with lots of lemon juice, butter, same spices and vegetables ex: asparagus, broccoli and Brussel sprouts but not anymore. Because now, I make more fish and vegetables in order to have some left over for the next day breakfast or lunch so baking is more practical, and also no butter for me anymore 😉.
By the way, here is one of my post from 2013 for a Salmon dish recipe. You can see that I still use the same spices.
I buy organic frozen vegetables and when I bake salmon or chicken, I spread 2-3 kinds of vegetables next to them. I try to rotate/change the vegetables so that it would be enjoyable, not boring and get different nutrition each time. I usually have frozen: Broccoli, cauliflower, Brussel sprouts, asparagus, mushroom mix (now I can only eat Shitake and Maitake). I also have frozen riced cauliflower in leu of rice and peas for occasional use in Russian salad (boiled peas and carrots mixed with a little bit almond milk yogurt (in place of mayo) and diced pickled dill. I used to add potato and corn too but not anymore).
When I bake the vegetables, I only drizzle a little bit of olive oil and salt (not on broccoli, I think it makes it go brown) on them. Sometimes, if I am not lazy, I sprinkle turmeric on cauliflower and it gives it a nice color and nutrition of course.
I also like to sauté some vegetables/greens in a pan with a little bit oil and fresh garlic ex: kale, spinach, cabbage (I add in a little bit cumin seed, love it). I like to cook beet greens, stems separated, with chopped up onions sautéed in oil until translucent. When room temperature serve with yogurt on the side (I use almond milk yogurt now. Kite Hill brand is the best so far). I dice the stems of the beet greens and sauté them with a little bit oil, salt and garlic until soft, when room temperature, mix with yogurt and serve as appetizer.
I actually only use ground turkey, because 1-my husband does not like turkey meat even though I love it baked with lots of butter and spices served with gravy w/mushrooms, peas and carrot and cranberry sauce. But no cranberries and butter for me now so no turkey meat.
I make meatballs, ground turkey and vegetables stuffed collard greens and chili. Well, I made chili only one time but did not really taste all that good without the beans, tomato paste, and peppers ( not allowed in my current eating protocol), so it was fist and last time actually. Turkey meatballs are really easy to prepare and fast to cook. Stuffed cabbage is a little time consuming but worth it.
My Turkey Meatballs Recipe (GF, Grain free, starch free) :
1 lb organic ground turkey
1 medium diced onion
2 tbs heaping almond meal
1 tsp baking soda (makes it lighter, fluffy)
Spices (turmeric, paprika, salt, cumin)
Mix all ingredient and put spoonful (I mixed it all with spoon and distribute on tray with spoon too, so no messy hands 👍) of mix on parchment paper lined tray. I cook under broil, frequently checking. When one side is cooked, flip them over and cook the other side. Voila! Meatballs are ready. The other day, I had some leftover stuffed cabbage ingredients (ground turkey mix) left. I mixed in the egg and almond meal and a new meatball recipe is invented. It tasted really good too.
Ground Turkey & Vegetables Stuffed Cabbage (Gf, Grain free, Starch free):
1 lb ground turkey
1 onion, diced
3 cloves of garlic, minced
2 small shredded carrots
1 cup riced cauliflower (traditionally we use rice but no grain/starch so cauliflower is great substitute here)
1-2 tsp Himalayan/Sea salt
Spices: paprika, cumin, black pepper (if you can use)
1/4 cup olive oil
1 head of Cabbage (round cabbage)
- You need to boil the cabbage leaves a little so that you can stuff them easily. You can either submerge the whole/half cabbage in a boiling water in a big pot and carefully remove leaves as it softens or remove leaves when raw from the cabbage and than submerge into the boiling water until it is soft enough. Make sure you cut the hard triangular rib from the base of each cabbage leaf with a small paring knife after blanching them so that you can roll them without tearing the leaves.
- Once the leaves are ready, mix all the other ingredients with a spoon and start rolling the leaves. So based on the shape of the cabbage leaves, you can stuff the leaves. They do not have to perfectly rolled up. You should have seen mine; there were triangle shaped ones, rolled up one, small or large ones etc. The important part is you want to make sure, the seam side faces down and placed in pan tightly.
- Layer the bottom of the pan with the cut up cabbage ribs and other leftover pieces of cabbages. Place the stuffed cabbages in the pan and cover with cabbage leaves again. Traditionally, we would pour some tomato and pepper paste mixed with water over this but since I can not use both, I just filled the pan with hot water until it goes above the cabbage rolls. I also put a plate on top to keep them in place while cooking.
- Close the lid. Once you see the first bubbles (boiling), turn down the heat and cook until the filling is thoroughly cooked and easy to cut through (cabbage leaves are so soft, melts in your mouth). Some people likes to bake them, I prefer cooking on stove.
- Serve them with yogurt mixed with minced/crushed garlic, and dried mint. If you want to add a little heat, a little bit cayenne or red pepper flakes would make it happen. Before you add the dried mint, if you crush the mint in between your fingers, you can smell the fragrance and liven your yogurt dip up.
So, I have my lamb and chicken recipes, spices to share with you. But I will write about them on my next post. Even though Dr B. says I can eat beef, I still could not find the quality that I am looking for yet. So, I am only eating grass fed lamb that we buy from Sam’s club that it comes from New Zealand. I ground half of it and freeze in portions and the rest, we (me or my hubby) cut in cubes and freeze; sometimes cooked, baked or raw. Sometimes, we bake a big chunk and freeze it when cooled down and use it as ‘Doner’ = ‘Shawarma’ = ‘Gyro’ later on. It depends on how we feel; tired or have energy for the prep. I will tell you all about these.
Chicken recipes and spice combinations are endless. I will give you the general idea and you can go from there. As you see, in my recipes, I do not give the exact measurements of the spices. Believe it or not, even though you use the same spices, changes in the amount of each spice changes the taste. My husband knows which spices I can use. One night, I was tired so he baked the chicken drumsticks with spices and oil-that’s it. Oh my God, it was out of this world! So crunchy outside but juicy inside, lots of spices, flavors. He is a great cook when it comes to meat and bean dishes, by the way. His cooking is intuitional. He can smell the dish while cooking and say ‘this needs more salt’. I can not do that even though I am the one who worked in a restaurant as a chef, recipe developer and posts them when I can. He is a natural who loves to eat and cook but not clean, just like me 😂 Ok, back to my point. I wanted to eat the same chicken dish. I have all the spices, and chicken drumsticks (organic), I baked it and not the same dish. Still tasty but I’ve put less spice and probably the different ratio of each spice, the taste was not same. You see what I mean when I say ‘spice combinations are endless’.
(O Blood Type Eating Plan)
(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)
Hi there! It’s been a while since I wrote a post. I would like to start again. This time it will be more like my progress in my new eating protocol and of course new recipes that I developed based on its principles. I hope you can also get inspired of my experiences and recipes.
It’s has been many years that I’ve been eating organic, healthy, mostly sugar free but I was still not healthy, have some hormonal issues, weight issues (huge problem) and such… I tried everything that I came across in health/wellness circle but it did not produce the results I want. Now, with this new doctor and the protocol, I think I will reach my health and weight goals yayyy :) You may ask, why do I think so now? Because it has been only 10 days and I lost 8 pounds and
-Did I do fasting? NO
-Did I do intermittent fasting? NO
-Did I restrict my calories? NO (I can hardly reach 1300 calories even though I am so full eating frequently)
-Did I eat less meals? NO (on the contrary, more meal times for me now)
-Did I increase my exercise level/movement? NO (God knows how much would I loose weight if I did though)
I am sure you are curious by now about the new eating habits. So here it goes…but wait, first I’d like to express one point. I was always asking myself, even though I am eating all this healthy, non-GMO, organic, best quality , no junk foods etc , why am I still not in my healthiest, best body shape and have health issues? And I got my answer. If I eat food which is actually not good for my own body (meaning it may be good/nutritious for someone else but not for me. think of food allergies, sensitivities etc) even though considered healthy and clean, my body starts to produce more mucus (not good); have inflammation, digestion issues and toxic overload. Even if I try to support my body with vitamins and supplements, if my absorption is not good along with my digestion, they are no use to my body. My body can not handle the overload of toxic matters and can not use the good stuff to repair itself. So first I have to eliminate all these things that cause the toxic body. So I eliminated:
- All starch and carb ( good bye my baked potato w/ lots of ghee, bread even though GF, my humus dip, most root vegetables…)
- All nightshades veggies ( goodbye my every day staples of cooking=bell peppers, tomato, eggplant…)
- All milk products (goodbye my love of cheese, cream in my coffee, my delicious & creamy desserts…)
- Sugar of all sorts (good bye my maple syrup on my GF pancake, my coconut sugar in my cookies or other desserts, my manuka or raw local honey…)
- All beans & legumes (don’t really miss them except humus)
- All grains even gluten free ones
- All fruits (does not sound healthy but for blood sugar regulation, for the initial 3 months, it is worth it. I will write about this more later with my blood sugar number comparisons.)
- Some herbs, herbal teas, spices, nuts, oil kinds…
You may think, oh my God what is left to eat (and do)? First thing that my doctor told me was “Lots of Protein & exercise” I know there are lots of other doctors out there saying plant based diet is best for us. Believe me I tried that too, not good for my body, but I am sure may be good for others. Here, I would like to explain another approach of my protocol. It is Blood Type based diet. I don’t know if you heard about Dr. Dadamo but he is the originator of blood type diet. So I am following this blood type diet program. I am an O blood type and this blood type needs high protein consumption.
So far, I wrote about, what I did not do, what I started to do, and what our base approach for my diet is. Now, I will write about my eating protocol in details, how I felt in the first week vs how I was feeling before, my supplement regimen, and recipes developed based on this protocol.
By the way did you notice that I did not use the word ‘DIET’ at all so far. Because it is not a diet. I don’t like to diet and don’t want to use that word. Diet is temporary. Eating protocol or habits are permanent for me. Of course current protocol is for 3 months only. After that we will see if we can add in any food and see how much I tolerate, if they make me feel good or not. I can not go forever with this limited diet which is actually really abundant in protein and vegetables if you think about it.
Yes, ladies and gents, I gotta go now but I will write more about this when I come back. I am actually going out for grocery shopping. I am thinking to write about my shopping lists, tips too at some points :) If you are curious of other aspects of this post, please leave a comment and let me know.
Always here to share my experiences to help you and me :)
Hi there! I will start writing series of posts which are the combination of my researches and recommendations of my naturopathic doctors (I moved around a lot so had the opportunity of having more than one :) ). The purpose of these posts will be collecting all my health related sources in one place and also sharing them with you, hoping that they would be useful for you too.
Below chart contains some of the food names but of course not limited with these. I am sure, there are much more fruits/vegetables/proteins that would go in each category.
|BLOOD BUILDING||WOMAN HEALTH (EGG) SUPPORTING||THYROID SUPPORTING||ALLIUMS||SELENIUM RICH|
|Vitamin C rich foods||Supergreens powder||Wild caught fish||Onions||Brazil nut|
|Black strap molasses||Cooked broccoli||Fish oil||Leeks||Nutritional yeast|
|Avocado||Berries||Selenium rich foods||Fish|
|Dark skinned grape||Pumpkin seed||Zinc rich foods|
|Dark leafy greens||Dark leafy greens||Mushrooms|
|Cruciferous vegetables||Brazil nuts||Tomatos|
|Legumes||Turmeric||Oats (steel cut or|
|Organic chicken liver||Salmon|
|HEALTHY PROTEIN||HEALTHY FATS||ZINC RICH||CLEANSING||HIGH FIBER|
|Poultry||Raw pumpkin seeds||Goose||Seaweeds||Berries 1c=8g|
|Mushrooms||Sardines packed in water||Turkey||Lemons/Limes||Oats 1c=8g|
|Sardines packed in water||Avocados||Herring||High fiber foods||Peas 1c=9g|
|Beans/lentils||Raw sesame seeds||Brazil nuts||Tomatoes||Blackbean 1c=15 gr|
|Quinoa||Raw sunflower oil||Pumpkin seeds||Alfalfa||Chickpea 1c=12g|
|Salmon, trout, cod, herring||Salmon, trout, cod, herring||Cucumbers||Ginger||Lentils 1c=15g|
|Mackerel||Mackerel||Watermelon rind||Beet greens||Flax 2tbs=5g|
|Shelfish like oyster, clams,||Unrefined oils (coconut, sesame,||Peas||Beets||Chia 2 tbs=10g|
|Mussels||EVOO, )||Carrots||Carrots||Collard greens 1c=8g|
|Lamb||Beets||Other root vegetables||Coconut flour 1/4c=10g|
|Artichokes||Banana 1m=3 g|
|Asparagus||Acorn squash 1c=9g|
|Dark Leafy greens|
Eat all fruits and vegetables organic if possible. If not, please check the Dirty Dozen lists.
High Fiber Foods: Slowly increase intake, and drink lots of water. My doctor recommended me 30 g/day.
Blood building, Thyroid and Woman Health (EGG) supporting Foods: Try to eat 3 from each group per day. You will see that some of the categories has common foods.
Healthy Protein: Organic, pasture raised /grass fed.
Eat at least 5-7 servings of vegetables and up to 2 servings of whole fruit daily. 1 serving is 1⁄2 cup, unless it’s raw leafy greens, then it’s 1 cup.
Eat 1-3 servings of whole, gluten-free grains daily. eg. Quinoa, corn, brown rice, black
rice, wild rice, rolled oats, millet, teff, amaranth, buckwheat. 1 serving is 1⁄2 cup. Note: I have gluten sensitivity. If you don’t, and would like to eat other grains, I suggest use NON-GMO, organic ones. For the whole wheat products, I suggest get some information on the Ancient Einkorn.
See you in the next post!