A must share recipe after many inquiries…Non-foodies, please bear with us…New readers, why do we eat this way?

The repeat photo is shown in yesterday’s post. After many inquiries, more details and the recipe is included here today. Food is a big part of our world travels, as we’re sure it is for most of you when traveling, whether homemade or dining in restaurants. We tripled the recipe below to result in four meals, freezing part of it.

“Sightings from the Veranda in Costa Rica

This is a Social Flycatcher, a different species from that which we presented in earlier posts. Thanks to new friend and neighbor Charlie, he named this species for us. Thanks, Charlie!

Many moons ago, Tom suggested I stop frequently mentioning food in our posts. But, based on my special diet, which has enabled me to be well enough to travel the world for this past almost five years, it’s somewhat difficult to stay mum on the topic.  

When I wrote about Tom’s comments, many readers immediately wrote to say it was fine to mention food, recipes, and meals. They wanted to see what we were eating. And, let’s face it, food is a part of our daily lives in one way or another.

Many of our readers continue to inquire about recipes we mention in posts when something sounds appealing to their tastes and desires. Such was the case and motivation for today’s post when we posted a photo of a meal we made on Wednesday with a photo we posted yesterday.

I often suggest readers contact me by email, and I’ll send them the recipe. In this particular case, we had dozens of inquiries which led us to decide we needed to post the recipe and photos once again and update the reasons for this way of eating with those who may not be aware, having started reading our posts since the last time we posted this information.

We continue to be looking for new and taste-tempting recipes that fulfill our mutual desire for good food, healthy and rich in taste and nutrients. It’s a constant challenge when we strive for variety to introduce new local foods we may encounter along the way. 

For our new readers, let me reiterate what the diet consists of on a simple basis:

  • Grain free
  • Sugar-free (no fruit except avocado and tomato)), no agave, no honey, etc.
  • Starch free – no potatoes of any type, no corn, no beans, no rice, no quinoa (or other gluten-free grains)
  • High fat
  • Moderate protein
  • Low carb – from 20 to 30 grams of carbohydrates per day

What is allowed on this way of eating:

  • Grass-fed meat, free-range chicken and eggs, and wild-caught fish (avoid farmed fish) when available
  • Butter, full-fat cream, hard natural cheeses, cream cheese in blocks, full-fat sour cream, and other full-fat dairy products in moderation (if you tolerate dairy)
  • Olive oil, coconut oil (unrefined, organic, high quality)
  • Nuts (in moderation), except cashews (high sugar), peanuts (not a nut but a bean), and nut flours, including almond flour, coconut flour, ground flaxseed, etc.
  • Vegetables, non-starchy (no corn, no potatoes), mostly green – unlimited quantities (easy on carrots and beets that contain a lot of natural sugar);  celery, cabbage, cauliflower, broccoli, green beans, zucchini, lettuce, kale, etc.

By following this strict eating method, I became totally pain-free after three months of eating this way, from a chronic spinal condition from which I suffered for decades. Since beginning this way of eating, the condition is held at bay, and we can continue to travel the world, albeit with caution to avoid injuring my spine.

Although I still have the condition, I experience no pain due to a lack of inflammation in my spine. This diet doesn’t make me (or anyone) exempt from other painful situations, conditions, or pain of injuries, such as in Bali in 2016 when I injured my back in the pool, bumping into a stone wall. It took five months to heal. But, for me, it works for this heredity condition. It may or may not work for you.

My elder sister (four years) has by lying in bed 24/7 for 12 years with the same condition. Lying in bed, unable to cook has made it impossible for her to eat this way of eating easily. It breaks my heart to know she’s in pain, but she has an amazing spirit and positive attitude. When we were in Las Vegas in July, I spent considerable time with her, staying in close touch since we left.

Following this way of eating isn’t easy. But, for me, the fear of pain keeps me on track. In the past six years since I began this diet, I haven’t put one morsel of food not included in this way of eating in my mouth…not a cookie, cracker, candy, taste of a dessert, ice cream, or french fry…not a bite.

Not everyone is motivated enough to do this. But as time goes on, more and more people have come to understand that the bill of goods sold to us by the government is not producing a world of healthy people. I won’t get into this.

Over these past years of eating this way, I’ve continually searched online for new main dish recipes.  I used to make low-carb desserts but gave up eating after dinner when none were worth the effort. I’ve rid myself of my sweet tooth, although I still have voyeuristic tendencies when walking past a bakery.

Generally, Tom follows me on this way of eating although lately he’s been eating fruit and he hasn’t suffered any ill effects, no weight gain, no illness. Everyone’s body is different. We all react differently to foods and substances in our environment. One must choose what works for them.

We took this photo before basting the “bakes” with egg white and parmesan cheese before baking. Then, we made them and placed them in the refrigerator, adding the egg white and parmesan before placing them in the oven.

Since we began posting in March 2012 and discussing this way of eating, many of our readers have inquired about how to commence on this eating this way. In each case, I suggested they read some books on the topic, which will lead them in the right direction. I am happy to send each reader inquiring a book list I put together that helped me on this path. 

Upon reading a book or two, they can decide along with their medical professional if this way of eating is suitable for them. This is not a “hit and miss” process. It’s a lifetime commitment to changing one’s diet. For most health will return, the weight will be lost, blood sugar will stabilize (work with a doctor on this), energy will increase, and more positive effects will become evident.

Anyway, after all the email inquires for yesterday’s mentioned recipe, here it is. Please keep in mind that we always make huge portions last for three or four meals, freezing part of each recipe for those days we don’t want to cook. 

This recipe is enough for two to three servings or more based on the preferred portion size. We liked it so much we each ate one of these huge portions per dinner. 

However, we only eat once a day (less Tom’s fruit in the morning) and may enjoy a little larger portion for our evening meal than others who eat three times a day plus snacks. (Our way of eating reduces appetite so much that it is the primary reason we only eat one meal a day). 

We don’t eat when we’re not hungry but, 24 hours (intermittent fasting) after my last meal, I’m always looking forward to dinner. Once dinner is over, I don’t put another morsel in my mouth. Tom may have a few pieces of hard natural cheese, such as a quality cheddar which we always keep on hand in case hunger pops up during the day.

Here’s the recipe, renamed after I found it online and after I’d made several changes to it to enhance its flavor, which proved worthwhile:

Jess’s Low Carb Chicken Bake – Grain Free
Prep time, 1 hour. Cook time, 40 minutes
It may be fully prepared in the morning, refrigerated, and cooked later for dinner
Yields 3 or 4 chicken bakes, based on size preference
Dough Ingredients
·   8 oz. shredded mozzarella
·   3 oz. cream cheese
·   1 egg (the dough mixes easier if it is room temperature)
·   1/3 cup almond flour
·   1/3 cup coconut flour

·   1/3 cup ground golden flaxseeds

Filling Ingredients:
·    2 cups chicken, shredded or cubed (for easy prep, use already cooked roasted chickens)
·    1/3 cup shredded parmesan cheese
·    1 cup shredded mozzarella cheese
·    1/4 cup bacon crumbles
·    3 T sour cream
·    3 T mayo
·    1 tsp garlic powder
·    1 tsp salt
Topping Ingredients
½ egg beaten white
Parmesan cheese, grated
1.  Preheat oven to 350F, 178C.
2.  Put mozzarella cheese and 2 ounces of the cream cheese in a microwave-safe bowl. Microwave for one minute. Stir. Microwave 30 seconds. Stir. At this point, all the cheese should be melted. Microwave 30 more seconds until uniform and gloopy (it should look like cheese fondue at this point). Mix in the egg and baking mix. You will need to dump it onto wax paper and knead it by hand to incorporate the ingredients thoroughly, or you can do this in a food processor with the dough blade.
3.  Press or roll into a large rectangle on a piece of parchment paper. It helps to use wet hands or cover the top with the second piece of parchment. Cut the dough into 3 or 4 rectangles.
4.  Combine all the ingredients for the filling. Divide the filling between them. Gently pull the sides up and around the filling pressing the seams together to stay closed. Brush with the egg white and sprinkle with the parmesan.
5.  Bake on a pizza stone or baking sheet covered in nonstick foil or parchment paper for 40-50 minutes until golden brown.
Happy dining!
Photo from one year ago today, September 22, 2016:
Sunset from the veranda in Bali.  For more photos, please click here.

Leave a Reply

Your email address will not be published. Required fields are marked *