Tagged: sugar free

My NEP 7

My New ‘O Blood Type’ Eating Protocol


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


My New Eating Protocol 3

(O Blood Type Eating Plan)

Today I would like to talk a little bit more about the eating habits/plan. In my previous post (fourth paragraph), I outlined the general rules/points that are important. Now it is time to go into details. What and how I ate at breakfast, lunch, dinner and during snack times.

Here, I would like to say that I am not stating that I am doing things right. I am still trying to find the best way to incorporate what my doctor tells me to do based on my body’s response. I am sharing these with you because I am sure there are lots of people out there just like me who are doing elimination diet ( sugar free, not only gluten free but grain free, no night shades vegetables , no root vegetables, no starch, no fruit, limited nuts, limited spices, limited oils). At first it may look really scary, frustrating but in time with a little creativity, research (lots of recipe reading) and positive thinking/making it fun (in my case, turning into a reason to develop new delicious recipes) helps. Actually, now almost everyday, I am developing new recipes and I am not sure how I will write them down and take pictures to post. It is a lot. I may actually start sharing the links of the recipes that inspires me and tell a little bit about my new recipe until I post them. As the creativity kicks in, I am creating new spice mixes to make my protein meats taste and look different but delicious each time, thank God, because I can get bored of a dish really easily. I need to eat greens/vegetables during lunch and dinner (breakfast not required) but it can be boring and I should make it fun and easy to eat because I am already having hard time to eat them. I must admit, I do not crave greens or vegetables. So I started to prepare them strategically, yes I said this word, because If I am going to eat, I have to eat the most nutritious greens/vegetables to heal myself and combine them with the most nutritious spices, other vegetables, oils and nuts. I have to incorporate everything to heal my body as soon as and as much as possible. Right now, it is 3-months mark. My doctor will re-evulate my body & do some tests and based on that we will decide the next treatment plan.

By the way, I am listening to Erik Sate- Gnossiennes:No.1.Lent right now while I am writing this post and I love it! 😊

Now, while I say that I have to heal my body as soon as possible with incorporating everything that is good=healing for my body, I also have to make sure that I am not stressed out. I will do my best to do and that is enough. Some days I can not take all my supplements, or eat on time so I feel sleepy/weak/hangry or don’t have enough protein ready for me to eat. It happens but instead of getting upset, stressed out or feel any other negativity, I try to take my lesson from that and think of ways to prevent future occurrence. I try to find new tactics, new tricks to avoid those situations. My emotional health and morale are as much important as my physical health. For me, physical comes first to be honest. If I am hungry, I get hangry, emotional and cry for a really silly reason. So I know my priority is to make sure I have something to eat, if nothing else, my protein shake which is really easy to prepare. My doctor gave me whey protein, Solufiber and few other powder, immune supporting supplements that I put in my shake with plain water and ready to drink. If I did not have chance to prepare my meal yet, I drink that and it provides me some fuel until my meal is ready. I suggest you to find yourself a quick nutritious fuel like protein shake or something similar within your eating protocol and have it available to you when needed. It can be as easy, simple as nuts/nut butter. You just have to find the one that works for you. Nuts/nut butter don’t work for me. I do not even want to eat them when I am hungry. I do not want anything sweet. It has to be salty or no sweet/salty at all.

Here, I will share my personal experience about nut butter with you . I can not eat almond butter (only complaint nut butter I have at home) any more because it tastes sweet to me. Even though it is raw, unsweetened almond butter, it tastes sweet. Interesting, isn’t it? It has been 15 days since I did not eat any sugar, sugar substitute (except stevia in some days, not every day), foods that turn into sugar when digested etc. My taste buds are changing because of my new eating habits. For example, today when I was at work, I wanted to drink some coffee (I can drink coffee, caffeinated). I had my organic coffee, so I made it but realized, I did not have almond milk. I took few sips from the coffee and it was fine and actually tasted pretty good. I could never drink coffee without cream or milk before, but today for the first time in my life I enjoyed it as it is. Important note: It was caffeinated, organic coffee. Non-organic and Decaf coffees may be processed with chemicals and not good for your health. I heard there are Swiss water processed decaf coffees that uses chemical free decaffeination process but do your homework please and find the healthiest version you can find.

Anyways, now lets have a look at what I eat at each meal time.


If I feel hungry, I eat eggs. Egg white mostly, sometimes whole egg. I make omelets with mushrooms, asparagus, spinach, onion etc. I either use one ingredient or mix few in the eggs. If I do not feel like eating eggs, I eat pancakes with a little almond milk yogurt and almond butter. Remember earlier I said almond butter tastes sweet to me, so it works well on pancake. If I do not feel hungry to eat breakfast, I just drink my protein shake. If I am really hungry, like the other day, I can eat 2 turkey meatballs, topped with mashed avocado and broccoli microgreens. I usually feel like eating something refreshing like fresh herbs/greens in the mornings with my breakfast. In Mediterranean countries, where I am from, we eat lots of fresh herbs/greens like parsley, arugula, watercress etc with a little lemon juice, salt and olive oil drizzled on them at breakfast. Of course that breakfast is usually consists of lots of cheese varieties, olive varieties, warm bread, earl grey or breakfast tea, homemade jams/preserves, honey, tahini, molasses, beautiful ripe tomatoes, cucumbers, Anaheim peppers etc. All things that I can not eat now except cucumbers. But when I heal my body, I will enjoy them few times a week hopefully. 🤞 You may think, it is a lot of food, how can they eat all this much. Meal times there, especially breakfast and dinner are more like time to bond, share, laugh, spend quality time as family or friends over delicious meals in a relaxing environment. Of course during work days, it may cut short timewise but still eaten, enjoyed all together.


Let’s start from the greens. Remember earlier I said I try to make it easy, as nutritious as possible. I used to prepare salads as :some butter lettuce and radicchio mixed with kale/arugula/spinach; some garnish like tomatoes, cucumbers, green onion, steam cooked beets, radish slices; nuts ex: pecan/walnut; seeds ex: sunflower seeds, pumpkin seeds etc. Now I changed the way I do my salads.

My New Salad style:

  • finely chop up 3 organic dark greens (one handful of each) ex: spinach /arugula /kale /parsley /watercress;
  • finely chop up 1 organic small red or sweet onion ( if I do not have, I use green onion)
  • finely chop up 2 organic Persian cucumber
  • finely chop up few cloves of garlic ( sometimes, I do not want to eat garlic, I omit it)
  • lemon juice, Himalayan/Sea salt, olive oil to taste ( some days I crave more lemon juice, some days mild)

Why did I start doing like this? Because trying to eat big leaf salads with fork was not enjoyable for me. This new salad, I eat with spoon and enjoy it with all its juices and mixture of all the ingredients at the same time. I also believe that I am eating more healthy, nutritious dark leafy greens this way. I also think that in a month, who knows, may be I will get bored of this and find another way of salad eating. For now this works great!

Baked/Steam cooked Vegetables:

I can eat all the cruciferous vegetables, and non-starchy vegetables. I usually add 3 kinds of vegetables when I bake my salmon or chicken in the oven. One side of the tray (stainless steel, not aluminum) is the protein and the other side is the vegetables. Protein is usually wild salmon, organic chicken thigh or drum stick. If I am making turkey meatball, I usually make it from 1 lb and it fills up the whole tray. I cook it on broil, much faster than baking. So when I do turkey meatballs, I usually do fresh salads. I used to broil bell peppers too but since it is night shades, I can not eat them anymore. Note: All vegetables are organic and meat products are grass fed lamb/organic chicken or turkey/wild fish.

Here, I want to share what my doctor told me on my first day. Towards our 3.5 hour meeting, he mentioned that in my eating protocol there is no dairy meaning no cheese for me. I said, ‘ohh I love cheese and I have my beloved cheeses in my refrigerator, I will start the new eating plan when they are finished.’ He said ‘Of course, spend this weekend and start on Monday’. I said how nice of him, he did not force me to do anything. Than he said, pointing his finger towards his head, ‘it is all about the mindset‘. I nodded my head, agreeing with him. We went home, I opened my refrigerator and saw that I actually have a week worth of cheese. I closed the door, turned to my husband and said, “I will start tomorrow morning and you will enjoy these cheeses’.

I could not believe myself when I did that. I felt something greater than me helped me, gave me strength. I knew that all that cheese, dairy products that I was eating, even though they were the best quality that I can find (organic, grass fed etc), they were harmful, toxic to my body but I was not able to ‘want to’ give them up before. But, I did it that day, 9/18/2020 Friday night. Why? Because, I actually had the mindset of doing whatever it takes to make me healthy again when I decided to go to my current doctor. I searched a lot and even interviewed 3 doctors before deciding to go with him. I will call him Dr B. So in my mind, I said, I will do everything that he says even though it does not make sense to me within this 3 months and see what will happen. This way, at the end, I can say I did everything and it worked (hopefully) or it did not work so I will look for another doctor, but so far it seems like it is working, How do I know you say? I suggest read my first post. It tells you there.

By the way, in the first night, I read all my treatment, eating and exercise plan. I prepared an email consisting of 16 questions and emailed him. He replied back to me with answers supported by research articles. His Treatment Guide book (specific to me) also had all the supporting researches under all the supplements that he recommended. So Dr B is great so far. (knock on wood, cross fingers 🤞, pray , evil’s eye etc so that it continues to go well or even better and better hopefully.)

I will write about how I prepare my meat products in my next post and share few recipes that I developed and hubby approved. By the way, I would like to take this opportunity and express my deep appreciation for my husband’s support here. He was always supportive in every aspect of my life but during the first week of my hangry/ weak/ always tired/ sleepy times, he was extra patient, understanding, supportive not only physically like cleaning the house and cooking but also emotionally. While we are going through tough times, our loved ones around us are also affected by this situation. Let’s appreciate them and show them our love and appreciation.

My New Eating Protocol = My NEP

(O Blood Type Eating Plan)


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 :)

Rosemary-Olive Bread

(gluten-free, yeast-free, dairy-free, grain-free, sugar-free)

I love bread…Who doesn’t?

Even though sometimes we have to modify our bread ingredients because of our diet needs, that does not mean that we can’t have a delicious, soft, fragrant bread.

I had few easy bread recipes (made with wheat flour) that were enough for me. When I started eating gluten-free I was eating pancake or crepe in place of bread for a while but I started to crave bread again. So I developed this recipe yesterday. Loved it! I will have more gluten-free bread recipes coming for you :) and ME :))

…And now I give you my Rosemary-Olive bread recipe;



1 cup Almond meal

7 tbs olive oil (extra virgin )

3 large eggs (organic, cage-free)

1/4 cup tapioca flour

1/2 tsp salt (Himalayan)

1/2 tsp baking soda (aluminum free)

1/8 cup kalamata olives (pitted, diced)

1/2 tbs fresh rosemary, chopped


– Preheat oven 350F

– Grease 8.5 x 4.5 inch pan (I used coconut oil) or line with parchment paper.

– Mix dry ingredients and wet ingredients separately and then combine.

– Pour the mixture in your baking pan.

– Bake 45-55 minutes or knife/toothpick  inserted in the center comes out clean.

– Let cool in pan.



I must admit that cooking with gluten-free flours (ex;tapioca) is a little bit hassle for me. One day I make wonderful fluffy pancakes/crepes next day the same recipe but soggy, but still tasty pancakes/crepes. Even a little less/more flour, water content changes the recipe. Hopefully this would not be the case with the bread recipes. I should start weighing ingredients but I am not that much patient yet.



immydr- pancake

I used to use quinoa flour for all my crepe and pancake recipes. Unfortunately, I ran out of it (the whole 25 lb) and I had to use rice flour and tapioca flour for my recipes lately. This means I had to come up with good, tasty recipes. Few try outs was sooo bad, I was really upset. But this recipe was perfect. Soft, fluffy, all the way cooked inside (not doughy or dense). Now, with pleasure, I am sharing this recipe with you.

pancake maker

I also would like to share one more thing with you. When I was shopping for my gluten free flours, I saw this ceramic, non-stick pancake maker which looked really good and eco-friendly. I made pancakes with this and OMG, why did not I find them before? It was soo easy, practical and beautiful pancakes.


½ cup Tapioca  flour
½ cup Rice flour (white or brown)
1 tbs Maple syrup
2 tsp Baking powder
Pinch of Himalayan salt
¾ cup Organic Milk
1 Organic egg
2 tbs Olive oil
1 tsp Vanilla Extract

Mix dry ingredients and add the liquid ones. Wait few minutes to let the mixture rise a little.
Cook them on medium high heat by using non-stick pan or pancake maker.

TIP; When I first tried this recipe, I did not put vanilla, maple syrup and put only 1 tbs olive oil. They tasted a little bit dry, but to me they tasted more like a fluffy, tasty bread.

Chocolate, Pecan Cookies (Gluten Free, Grain Free, Sugar Free, Dairy Free)

Last night, I wanted to have some cookies. So, this morning I came up with this egg free (because I did not have any), grain free, gluten-free, sugar-free, dairy free cookies.

They were really delicious and satisfying. These soft cookies having a little crunchiness (pecan), rich cacao and creamy taste (coconut oil) was perfect for me. The only problem was I had them as my breakfast and could not stop myself but eat them. So four out of 6 were gone already. I’ve put the last two in freezer for my cookie crisis (just like last night) in the future. I was afraid that I would eat them too. That is why this small batch (6 pieces) is good for me. If you make them smaller (1 tbs) you will have 10 cookies.

1 Cup Almond meal
Pinch Himalayan salt
¼ tsp Baking soda
2 tbs Coconut oil
2 tbs Maple syrup
1 ½ tbs Cacao (unsweetened)
1/3 cup or more Pecan pieces
1 egg (omit if you would like to have nutty cookie)

Preheat oven 350F
Mix all the ingredients with fork.
Wet your hands and form 6-10 cookies, place them on parchment paper.
Bake 7-10 minutes. I did 10 minutes.


Let the cookies completely cool first, otherwise they will fall apart, crumble. Still tastes good though :)

When I made them again next day, I added some chocolate chips, they melted and burned.

Don’t overcook the cookies. Check after the 7th minute. They get harder once they cool down.

The only sad news about these cookies is because of the almond meal (even though only 1 cup), they are high in calories. But if you keep your diet full of vegetables and protein at least the days you eat these, then you can enjoy them with no guilt :))