Tagged: grain free

Chocolate, Walnut Pull-Apart Cookies

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 :)

immydr- Chocolate, Walnut Pull-Apart Cookies

Now the recipe:

Ingredients:

  • 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

Instructions:

  • 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 :)

immydr – Chocolate, Walnut Pull-Apart Cookie

And this one is the “Ready to serve” picture. Bon Appetit!

Stevia Sweetened Chocolate Chip Cookies

(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.

immydr-Stevia Sweetened Chocolate Chip Cookies

Serving : 9 (1 tbs cookie dough)

Ingredients:

  • 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)

Instructions:

  • 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!

PROTEIN PANCAKES

(Gluten free, Grain free, Dairy Free, Starch Free, Fruit Free, Paleo, Keto)

I love pancakes, waffles and crepes not only because they are very tasty and fun to eat for me but also, I can eat them in place of bread. I usually do not make those sweet so that I can eat them both with sweet and savory toppings. I developed this protein pancake recently and love it. You can find my other pancakes, waffles and crepes that I was using in the past here, RECIPE INDEX. I just realized that I did not post any of my waffle recipes yet. That is coming soon, don’t worry!

Now, let’s have a look at my protein pancakes.

immydr-Protein Pancakes

Ingredients:

  • 1/2 cup Almond Flour
  • 2 tbsp Coconut Flour
  • 2 scoop (1/4 cup) Whey Protein powder
  • 3/4 tsp Baking powder
  • 2 eggs
  • 1 tbsp organic olive Oil
  • 1/2 tsp or less salt to taste
  • 1/2 cup Organic Almond Milk

Instructions:

  • Some recipes call for mixing wet and dry ingredients separately and then combining them together. I mix the dry ingredients, open a well in the center, put in the wet ingredients and try to mix as much as I can and then add in the dry ingredients from the sides into the center. Less mess and dishes to wash.
  • On nonstick pan, I drop 1/4 cup of the ingredient in each (3) side, making sure they do not touch each other, hence the oblong shape pancakes instead of round. So in 2 attempts, they are all ready.

I used these for my Smoked Salmon Bruschetta. They taste as amazing as they look!

My NEP 11 – My Eating Protocol (Plan)

(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)

Hello!

Today, I’d like to tell you a little bit about the insights that I got from my doctor (from yesterday’s visit). Why my weight lost slowed down, why I still do not have enough energy to do cardio in the mornings and more.

First, weight loss: As you know by now, I am on some kind of an ‘elimination diet’ where most food groups are eliminated for me for 3 months. I will not go into details since I did it in my previous posts. You can read it here . I lost 8 lb in the first 2 weeks, than only 2 lb in the next 2 weeks. When I asked this to my doctor, (I have Dr B. (he) and her associate doctor Dr V. (she) 😊 Yesterday, I talked to Dr V. ) she said it is normal to loose weight fast in the first few weeks and then slow down. We reviewed all the basics. Basics:

  • Diet
  • Supplements
  • Sleep
  • Water intake (Drink only what you are thirsty for, do not force to drink more than your body needs)
  • Enough protein (0 blood type needs high protein)
  • Exercise (mornings are better for my body type to handle stress and prevent stagnation)
  • Rest when your body needs, do not push. But distinguish the lack of motivation to do things ex: exercise and lack of energy

I need to work on sleep and exercise.

Exercise: Ideally, I need to do 45 minutes cardio or strength trainings in the morning, every day. I can not do it. Some weeks, I feel motivated, have a little energy to get me started to move even though not 45 minutes cardio. I actually shared my exercise routines for those days here and here. Solution: Do what ever I can every morning; if I can not do every morning, every other day or every third day. May be, my body needs rest/recovery in between exercises. So I will listen to my body and do as much as it lets me do. I will also start with walking or any other low impact exercises I can do. I may do shorter sessions of cardio too, we’ll see. Here the important question is: Is it my body or is it my lack of motivation/laziness that prevents me from exercising? I have to be honest with myself and act accordingly. I am sure, when I increase my movement/exercise, the weight loss will continue.

Today I started with a 20-minute Beginner Pilates. I liked her video. Very informative, explaining the basics of Pilates while doing the workout. It felt good! I felt my abs and legs work even though they looked like very simple moves. 👍👍👍 for me for today’s exercise part. yayyyy

After the exercise, I sat down to share my latest updates with you but I felt like, I am running low on my fuel in my body. I did not feel hungry yet though. So I went to kitchen to make my protein shake and while I am there, my jasmine green tea. Don’t forget, you steep green tea leaves for 3 minutes, and can use up to 3 times. I prepare my protein shake in a 16 oz, filtered water. I do not like or feel the need to make it in a nut milk. I prepare and finish it right away anyway. Taste is not important, and I am not saying it tastes bad too. I just do it, because I need to. I actually realized that I do not like almond milk or coconut milks. Coconut milk makes me feel dehydrated, interesting right? Almond milks taste weird, nothing like almond taste. Of course, I am talking about the ones I buy from the market even though the best, organic versions. But few days ago, I made almond milk at home with just mixing 1 tbs almond butter in one cup water in blender (this part is important) it tasted really good, almondy (made up word 😊) and creamy. So why buy with those additional unnecessary ingredients. Actually, I remember I made my own almond milk few years ago. It was easy:

  • soak almonds overnight,
  • remove the skins, (some people don’t)
  • blend in high speed blender with water,
  • strain in nut milk bag or thin dish towel (you can make almond meal with the pulp)

It tasted good, light but creamy. Lasted only few days though – became sour. The one I bought stayed a week or so. So, that is a 🤔 (hmmm, ??!!) for me. I love emojis 💖.

Sleep: We all know what we need to do for a good sleep hygiene. I guess it would not hurt to review here real quick. First, know that, good sleep is not only necessary for your cognitive functions and health but also for weight loss since it is a powerful tool for stopping cravings of sugar and carb (quick energy that your body seeks). Here are some ideas for a good night sleep 😴:

– Wind down may be an hour or so before your real sleep time. Examples:

1- avoid bright light, tv, phone, ipad etc that can alter your brain’s sleep chemicals.

2-Read something soothing; write down your worries; write down your TO DO list for the next day to empty your mind so that you would not be laying in bed thinking about what you need to do next day or the problem you have . It will help you go into a state of relaxation.

3- Get a massage; stretch; take an Epsom salt bath (fill the bath tub with hot water as hot as you can stand, add 2 cups of epsom salt, 1/2 cup baking soda (alkalizing) and 5-10 drops of lavender oil (cortisol and stress reducing) before bed.

4-Dark, quiet bedroom & no clock tick tocks. I bought those blackout curtains and they make a huge difference. If you are like me, even low level of sounds like tick tocks of a clock, ac/heater sound may prevent me to go into sleep. So I try to manage those as much as I can.

-They say do not eat within 3 hours of sleep. I usually eat my dinner between 5:30-6:30 pm depending on my hunger. Sometimes I get a little hungry before bed time and if I do not eat anything (usually little hand full of soaked nuts or a small piece of protein meat) I can not sleep. So listen to your body. I would not recommend any carb or sweets to eat though.

-Did you know that a little (20 min.) of exposure of sunlight, preferably first thing in the morning, triggers your brain to release melatonin that helps you sleep well? When I heard about this, I started to get out to my balcony every day, first thing in the morning and enjoy the sun. I also open my windows and balcony door, every morning for fresh air flow.

-They say low room temperature in bedroom is good for better sleep but with that said, if I feel cold, I can not sleep. So, I try to keep myself warm under my 100% cotton comforter. Sometimes I wear socks until I get warm than take them off.

-Try a relaxation, guided imagery. There are lots of free apps.

-Drink herbal teas. Chamomile, lavender etc.

-You can also get supplements and herbs under your doctor’s care. Dr B gave me melatonin. I am sure there are other herbs and supplements but I only would like to mention the one I am using. The dosage is important too. So please talk to your doctor about these.

Well, I hope these sleep tips helps.

I am thinking to change my title of these series going forward, should I? What do you think? Is there anything that you are curious about my current eating protocol? Please share your thoughts. I need your feedback. Thank you.💖

Just like trees, I am also amazed by clouds. This is one of the cloud picture that I took. You can see my other cloud pictures in my PHOTOGRAPHY section.

immydr-New Mexico

My NEP 10

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.

BAKED CHICKEN

Ingredients:

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

Instructions:

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.

Raw Chia, Hemp & Flax Seed Bon Bons

My NEP 9

My New ‘O Blood Type’ Eating Protocol

(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)

Good morning!

It is a beautiful, sunny day today. You know what it means, I have to get out there and have a little walk and enjoy the nature’s beauty and soak in the sun. Don’t get me wrong, unfortunately, I am not one of those who can walk/hike for hours and hours, not yet. Mine is only about 30 minutes but still great. Have you ever stopped under a tree, looked up to the tree, leaves, the sky through the leaves, the colors of each leaf and then blue sky then another part of tree and so on. It is mesmerizing! All the colors, shape, their movement through the wind, the life it gives you, the color therapy it provides you, the hope it fills you with… Remember my HOPE TREE ?

I wanted to share few things with you today but this morning I shared a little insight (my own way of handling things for now. They may change in the future.) with a PCOS sufferer (on Facebook group) and I thought to myself, why don’t I share them here too.

This is what I wrote:

‘Normally, I rarely comment in this group but I wanted to share my story with you to let you know that I know how you feel, you are not alone. For the last 20 years I’ve been struggling with sweets and carbs. I gained weight gradually every year, my health (physical, mental and emotional) got worse every year. I knew I had to do a diet change and exercise, but I did not have any will power. I continued eating those delicious but harmful deserts to be happy (emotional eating problem). I was not happy with myself but was not strong enough to put an end to it. I tried so many diets but did not last more than 10 days.

Long story short, in August I learned that I have bigger health issues. I found a naturopathic doctor and he put me on a very strict limited diet (lots of protein and some of the vegetables – that’s it. No dairy, no starch, no fruit, no grain, no night shades vegetables etc) for 3 months. I remember during our first meeting w/my doctor, I said, I love cheese, I will finish them first and than start the diet. I went home, checked the fridge and realized I have 1 week worth of cheese. I told my husband ‘you enjoy these I will start tomorrow cold turkey otherwise it will not work for me’. I want to stop and prevent the future health issues in my body.

I am on day 25, lost 10 lb. My husband is not following the same diet with me but obviously eats when I cook what I cook.

My suggestions to you:

1-Journaling, or finding another way to vent. My way is to share my struggles and recipes/meals on my blog, kind of journaling but also sharing with those who are struggling like me.

2-Set yourself a goal with hope. Right now, my goal is to finish the 3 months with this diet. My hope is since I did so well, my diet will get a little less strict. If it does not, oh well, I will think about it when I come to that bridge.

3Take the control in your hands. In the past I was also blaming my husband because even though I was trying to cut out gluten and bread, he was eating French bread (I loveeee ) during breakfast, I could not resist and I’d eat too. Now, he still eats, I do not. My doctor said it is the MINDSET. Once you set it, it is much easier.

4-Tell yourself POSITIVE things. You may call this affirmations, or any other thing. I tell myself when I feel down, helpless “Just 3 months, this will pass, hang in there. Wait few more hours or days, this emotional roller coaster, craving of macaron, period pain, bloating etc will all pass. God will help me” You know yourself best. What works to strengthen you, use those words.

5-Sometimes you need to find your own solutions. I looked for recipes that is complaint with my diet, does not exist. So I developed recipes myself. I am lucky in this part because, I already love and do develop recipes. Still hard sometimes, but works.

6-Turn it into a challenge or fun, or both whichever works for you to continue. I do both :) Challenge is not to give up and develop delicious, nutritious and complaint recipes. Fun part is to (sometimes taking picture of them and) share them on my blog. So it is a little bit more tolerable.

I wish you all the strength, will power and the mindset you need. You can do this if I can do it. You are not alone. I hope my blog may help you overcome some of your own struggles and/or hopefully be an inspiration.’ 

Sometimes, people may help you realize:

  • what you have,
  • what you’ve accomplished without knowing it,
  • what you want/don’t want to do

The first two, I realized today when I was sharing above written comment, what a long one! What I have is the 6 insights that I shared. I was not aware that I had these until I’ve put them into words. Accomplishments are my weight loss ( I was going to say effortless but that is not true. Yes, I do not show much effort to exercise but most of my energy is going to figuring out what I will eat and still be happy which is getting easier every day) and improving blood sugar levels.

The third one, I realized again when I was chatting with another person on another Facebook group, for my ETSY shop support. YES, I have one where I, my mother and sister sell our hand made/knit items. My sister is a great talent for her patchwork creations. It is fairly a new one. I actually opened it in the beginning of 2019 but could not spend much time on it. Now, hopefully, I will put in more time and list all the beautiful baby vests and other hand knitted items my mom did. So, if we go back to what I want/don’t want to do, we were talking about branding and identity of my shop. This also made me think about my blog. While I am sharing my health struggles, insights, recipes with you, I also want to share all my knowledge with you. While I am talking (writing) to you, I want you to learn everything that I know from health perspective (what is healthy, not healthy, natural remedies…) to recipes with easy tips etc. I want to share what kind of kitchen tools ex: oven tray I use (stainless steel, NEVER aluminum), why I use it and where I found it. Because believe me, I looked for it a long time and now I have 3 sizes and I am sooo happy with them. I use them almost everyday, especially now that I am eating lots of protein and vegetables everyday, baking in the oven is the best way to go as far as batch cooking. Well, for us it is at usually 2 days worth of cooking. For one, I can get bored of the same dish easily and two, I do not believe reheating food more than once is healthy. I want to have a recipe book in the future, e-book or paperback (not decided yet) because beside this blog, I will be leaving one more thing to this world when I pass to the other. What I want also explains what I do not want for now, I guess 😉

I took a little break to drink my protein shake with immune boosting powders. While I was drinking it, I remembered two more things to share with you addition to my above suggestions.

2 things that I would like to add to my 6 insights:

1- When you take your supplements, tell yourself that they will heal you, help you get healthy, more energy, happiness, motivation for pursuing your dreams etc. This is part of positive thinking. It helps me to like taking supplements, especially if they are too much. Why not take them happily vs unwillingly, feeling miserable and with all the other negative feelings you have. I think it would do more harm than good.

2- Ooopps , I forgot this one. I am gone blank. I will come back to this and update.

On my next post, I will give you an example of 2-day worth batch cooking.

See you there!

P.s: Another relevant, short post for you to read .

How to Change Unwanted Behaviors (Habits)

immydr- How to Change Unwanted Behaviors (Habits)

My NEP 8

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.

Today’s Menu:

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!

Ground Turkey and Vegetable Meatballs

(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:

Ingredients:

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 egg

1 tsp baking soda

Spices: paprika, cumin, turmeric and black pepper, cayenne, oregano (if you can/wish to use)

Instructions:

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.

Creamy Chicken Soup

(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!

immydr- Creamy Chicken Soup (no cream)

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 :)

Ingredients:

  • 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

Instructions:

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 NEP 7

My New ‘O Blood Type’ Eating Protocol

(GLUTEN FREE, GRAIN FREE, DAIRY FREE, STARCH FREE, FRUIT FREE, PALEO, KETO)

Hello my friend! Today, I would like to share a little bit of my struggles and then a new recipe :).

As you know, from my previous posts of this My NEP (New  Eating Protocol) series, I am eating much more protein then I used to. In every meal, I am eating meat (white or red). I am kind of making myself to eat even though I do not want to sometimes because current 3 month new eating protocol requires me to do this. So, even though I do not feel like it, I am still eating a little bit (half palm size). For this reason, I am looking for refreshing ways to eat. I am going through recipes every day; the recipes that I have in my online library or through the web site. Ohhh, I have to tell you about my ‘online library’ . This is a great app that I can’t remember how I came across but it is part of my cooking life now. It is life saver! It keeps the recipes, the picture of the recipes and the website link if I need to refer back to. I have 476 recipes there that I saved, so you figure how long and how much I have been using it. I can add tags to recipes so that I can narrow my searches to ‘desserts’, ‘breakfast’, ‘lamb’, ‘almond meal’ or any other tag that I would like to create. It has meal plan tab where I can put the recipes in queue and then spread through out the week and see my weekly cooking/meal plan. It can also populate a shopping list for you based on that meal plan. Isn’t it great? The best thing is, it is FREE. Are you ready to learn about this amazing app? Here comes the drum rolls…It is called COPY ME THAT. This is your own recipe manager: Copy the recipe that you like from any website with a click (you can add a button to your task bar) then edit, organize, plan, and shop. Sometimes, it does not save the recipe but the link, still works great for me.

By the way, I am not affiliated with the apps, brand names (of food) and market place names that I share here. I am just sharing my experiences, findings with you.

This reminded me, remember, I shared the Kite Hill almond milk yogurt in MY NEP 4 with you saying that it is the best tasted one I found so far, but yesterday I realized that it tastes like a little heavy, oily to me now. It is interesting though because it does not have any oil in it . You can see the ingredients at the end of my Yogurt Sauce recipe post. May be my taste buds are changing which I believe strongly that this can happen to us. When I was in my early 20s, I was not able to eat any dish made with zucchini, now I love it all ex: zucchini fritters, zucchini noodles, creamy zucchini soup, grilled zucchini… you name it, I am sure I will love it. Or white cabbage. My mom used to make dishes with white cabbage when I was little, I did not like or eat them. Now I am craving Ground Turkey & Vegetables Stuffed Cabbage Leaves. I made them couple of days ago, they were soo good I wanted to eat them again and I made a similar dish with the left over cabbage and the other ingredients. Was it the same taste? Not at all, but still delicious. My husband ate 2 plates full of it. I mentioned towards the end of My NEP 4 post ‘even though you use the same spices, changes in the amount of each spice changes the taste.‘ , this is true for the method of cooking too. Last night, I wanted to eat Ground Turkey & Vegetables Stuffed Cabbage Leaves again. I had all the ingredients except the cabbage leaves. I had the cabbage but it was the inner part, and it did not have big enough leaves to stuff. So I cooked all the ingredients (in pan) in order:

1 onion, diced

3 cloves of garlic, minced

2 small shredded carrots

1-2 tsp Himalayan/Sea salt

1 lb ground turkey

Inner part of the Cabbage (almost half round cabbage) (sliced in big chunks)

1 cup riced cauliflower (traditionally we use rice but no grain/starch so cauliflower is great substitute here) I actually used 1.5 cups

Spices: paprika, cumin, black pepper (if you can use), lots of paprika. Traditionally, we use tomato paste but since it is not compliant to my protocol now, just to give it a little more reddish color, I added the paprika generously.

1/4 cup olive oil ( I actually used Avocado oil last night even though Dr B. says there is not enough research done on this oil, so he does not recommend it.)

The end result, DELICOUS! I served stuffed cabbage leaves with garlic+yogurt sauce and it was great. Last night, when I tried the garlic+yogurt sauce with this new dish, it did not compliment all that well, so I squeezed a little bit of lemon juice, vowwww, what a difference. You see ‘even though you use the same ingredients, changes in the method of cooking changes the taste.

I would like to share one more thing that I cherished before letting you go, my friend. I made this wonderfully fulfilling, satisfying Ginger, Coffee Butternut Squash Pudding and shared the recipe with you. I also shared the story of its creation in My NEP 4 post. What I did not share was when I prepared that squash for baking, I threw away the seeds but as soon as I did, I regretted it because those seeds were edible. I could roast and eat them. Later in the week, when I went shopping, I finally got the spaghetti squash (wonder why I say ‘finally’ 🤔, checkout the third paragraph of My NEP 4) and I did not throw out the seeds, yayyyy. I baked them while I was baking the spaghetti squash. I did not spend too much time cleaning them, did not even wash them when I scraped them from the squash. I’ve put them on the same tray lined with parchment paper and they were nicely roasted by the time squash was done. I sprinkled a little bit of Himalayan/Sea salt mix over them and enjoyed while I was watching my favorite tv series on amazon. Just like we used to eat roasted sunflower seeds or pumpkin seeds with my parents, when we were watching tv back at home.

I am so grateful, thankful that I’ve spent/shared wonderful times with my parents, still do when we can get together. Thank God, they are still alive. There may be continents between us now, but the technology now makes it easier on us even if we are away from our loved ones. To be able to talk to them, see them whenever we want/need, just like they are near us is great comfort. Love you Mom and Dad 💖

immydr – On the way to Denver

STREETS OF DENVER