Here’s yet another Greek favorite. We had to improvise a bit here to get its taste acceptable at 120 calories, and still feel authentic.

* 4 large tomatoes
* 4 medium-sized green ball peppers
* 250 gr of “riced” cauliflower (or rice)
* 50 gr finely chopped button mushrooms
* a small bunch of greens, chopped
* 1 leek, finely chopped
* chopped parsley, onion and garlic
* salt, pepper, oregano


1. With a knife cut the upper part of the tomato horizontally (see picture). Do the same for the ball pepper.

2. With a tablespoon dig out the tomato’s flesh, chop it finely, and place it in a frying pan. Do the same for the pepper’s spores and internal flesh, but instead throw these away.

3. In the pan that holds the tomato’s flesh, add mushrooms, leek, parsley, onion, garlic, salt, greens, pepper, oregano. Add 1 cup of water (or bone broth), and cook in high heat until the sauce is thickened. Remove from heat and mix well with the cauliflower.

4. Preheat the oven at 400F (200C). With the spoon fill up the internal part of the tomato and pepper with the pan’s contents. Place them in a small oven dish with half a glass of hot water, and bake them until the “rice” is cooked through.




One of the best Greek recipes, lahanodolmades (stuffed cabbage), Paleo-ified (with cauliflower instead of rice). If using rice instead, use 1/2 cup of it, uncooked. 200 calories per plate!

Ingredients (makes 3-4 servings, 5 gr of net carbs each)
* 200 gr of low-fat beef ground meat
* 250 gr of “riced” cauliflower
* 120 gr of “riced” carrots
* 6-10 large cabbage leaves (of this variety preferably)
* 1 onion, chopped
* 1 TBspoon parsley, chopped
* 2 garlic cloves, minced
* 1 TBspoon olive oil (optional, avoid if dieting)
* 2 cups bone marrow broth, or water
* 1 large egg, in room temperature
* 1 large juicy lemon, or 2 smaller ones
* Salt & pepper to taste

1. Wash the cabbage leaves, but be careful to not perforate them. Boil a lot of water in a big cooking pan and immerse the cabbage leaves in it for about 4-5 minutes. The point is to wilt them so we can roll them easily, not to cook them. Discard that water.

2. In a big bowl, mix the meat, the “riced” cauliflower, and the chopped onion, garlic and parsley. Generously add salt & pepper, and using your hands mix all ingredients very well.

3. Take one cabbage leave, and add a small handful of the meat mix on its lower, thicker side. Roll the cabbage once, then fold inwards the two left & right sides, and then continue rolling. Then place that on a cooking pot (with the opening of the rolling touching the bottom of the pot). Do the same for the rest of the mixture and leaves. The big secret for the stuffed cabbage to not unroll while cooking is to pack them very well at the bottom of the pot, so make sure you choose a cooking pot that’s the right size. The less room they have, the more securely will cook.

4. Start cooking in medium heat. Add the bone marrow broth, olive oil, and 1.5 cup additional water. Cook until the liquid has evaporated enough to reveal the stuffed rolls.

5. Remove the pan from the heat. Get a deep plate, and put the egg white in it (keep the egg yolk for later, separately). Start beating the egg white with a whisk for 3-4 minutes, until it becomes a fluffy, creamy substance (picture).

7. Add into the plate the egg yolk and beat again for 1 minute or so. The creamy substance should remain. Add the lemon juice in it, and beat again for 30 seconds. It should look like this now.

8. Using a deep ladle, carefully remove some broth and slowly pour it into the deep plate. Keep beating. Make sure the broth is not super-hot, or the egg will cook. Keep bringing broth to your deep plate. Just pour it slowly, and keep beating! It should look frothy (picture)!

9. Pour the plate’s content back into the pan, and tilt the pan a bit in all directions. It should now have a thick sauce! Crack some black pepper in it, and serve hot (gently reheat if required). Adjust lemon/salt and enjoy!

200 Calorie Hearty Soup

The problem with the low calorie diet recipes found online is that they often contain grains, which provide very little food per calorie. The smart way is to use vegetables mostly, so your stomach fills up until the next meal, no matter its caloric value. Here’s the golden standard of a recipe that provides plenty of nutrition, fiber, protein, and healthy fats to get you through the next meal.

The recipe below doesn’t provide weight of ingredients, as it’s designed for a big pot (so you can freeze some of it), but a portion as in the picture below is a bit less than 200 calories. Just use whatever veggies are already on your fridge.

200 Calorie Hearty Soup
200 Calorie Hearty Soup

* Turkey breast, OR some white fish
* 1/2 butternut squash, cubed (or 1 zucchini sliced)
* Rutabaga or turnips or yams, cubed
* 2 carrots, cubed
* 1 cup of cabbage, shredded
* 1 cup of cauliflower, cut
* 1/4th cup mushrooms, sliced
* 1 bell pepper, sliced
* A bunch of kale/spinach/chard, chopped
* Some broccoli
* 1/2 onion, sliced
* Some garlic
* 1/2 can of black beans (washed, drained)
* 2 cups of home-made bone broth
* salt & pepper to taste
* juice of a half a lemon

1. In a big pot, bring good quality water to a boil, and add the chicken and everything else, except the lemon and the beans. Cook for about 30 minutes in medium heat.

2. If using fish instead of chicken, add it at the last ~5 minutes of the cooking process. Add the beans in the last 2-3 minutes of the cooking process.

3. Enjoy hot, by squeezing some lemon on your plate.

Gluten-Free Seafood Chowder

We had this lovely seafood chowder tonight. Here’s the recipe. Only change I made over the original recipe was to add mussels, shrimp, and wild salmon in addition to scallops, and used goat broth instead of chicken broth (well, it’s just what I had in my freezer). It was really awesome! The lemon zest did the whole trick to bring this recipe to another level!

gluten free seafood chowder

Paleo Pancakes

These banana pancakes are the best, and I prefer them over traditional flour pancakes. They’re less stuffy and more flavorful, and of course, way healthier.

Paleo pancakes

Ingredients (makes 6 pancakes)
* 2-3 egg whites
* 2 large eggs
* 1 large banana
* 1.5 to 2 teaspoons of butter
* Raw honey to taste (optional)

1. In a blender, mix the eggs/whites and the banana well. Make sure you use egg whites, it’s what will make the pancake to hold together without using flour.

2. Cut a small piece of the butter and add it on a pan under medium heat. Then pour some of the mixture on the pan too. Turn after a minute or so using a spatula, and cook for another minute. Remove to a plate.

3. Repeat step #2 until all the mixture is gone. Serve hot with berries and raw, unfiltered & local honey (that’s the best kind).

Fajitas with keto tortillas

Made these sizzling fajitas last night. The most interesting thing about it is the grain-free, ketogenic tortillas. They were a great substitute. You can find the exact recipe here. For the spice mix of the fajitas, I used this (minus the cornstarch and sugar, plus a bit of chipotle). The rest of the ingredients to assemble the fajitas: beef, peppers, onions, guac with some salsa, sour cream.


ketogenic grain-free tortillas

Hot Chocolate

This is my version of a hot chocolate: unsweetened cocoa (1 teaspoon, I got mine at Trader Joe’s), and a cup of Silk or Costco unsweetened vanilla almond milk. I put my magnesium citrate powder in it! I don’t use any sweetener in it, it comes out great as is, but if you’re on the sweet side, add a teaspoon of erythritol!

Here’s how I make it: Add a tablespoon of milk, along all the rest of the ingredients. Microwave for 30 seconds. Give it all a good stir, so they dissolve. Add the rest of the milk, and microwave for 2 minutes. Enjoy!

Hot chocolate

Amaranth Greens

These are by far my most favorite greens. While the amaranth seeds aren’t Paleo/Pegan (due to being the same family as quinoa), its green leaves are game. Here’s how we eat these in Greece.

* a big bunch of amaranth leaves
* some salt
* Extra virgin olive oil
* Fresh lemon juice

1. Wash the amaranth leaves in cold water and drain.

2. Bring salted water to a boil in a large pot (filled halfway).

3. Boil until soft, for 20-30 minutes, turning them twice. Drain.

4. Place some of the leaves on a plate, drizzle with some olive oil, and lemon juice. Enjoy hot or cold (do not reheat)!

Keto Brioche

One of the most popular low carb bread recipes out there. The taste is like a French brioche. Great by themselves for breakfast, or for your burgers.

Ingredients (for 6 pieces)
* 6 egg whites, and 3 egg yolks (separated)
* 100 gr of butter
* 120 gr of almond flour
* 1.5 teaspoons of baking powder
* some salt

1. Preheat the oven at 350 F, and on the stove, melt the butter slowly.

2. Beat the egg whites with the baking powder on High speed, for about 4-5 minutes, until soft peaks form.

3. On a separate bowl, add the egg yolks, butter, salt, and almond flour. Mix well.

4. Add the second bowl ingredients to the first egg-whites bowl, and mix everything together.

5. Pour on muffin or bread bun silicon trays, and bake until golden brown (about 20-30 mins). Let cool on cooling rack. Store in the fridge.

Note: For a less-brioche texture, and more bread-y texture, mix by hand all the ingredients together, and at the same time, without using a hand mixer. Use all 6 egg yolks too.

Low Carb “Naked” Chicken Pot Pie

No reason for extra carbs that don’t hold major nutritional value. Here’s a high fat, low carb, crustless version of the traditional chicken pot pie. Came out great tonight!

Ingredients (for 4 people)
* 1/3rd of already roasted boneless chicken or duck pieces
* 1 large rutabaga, cut in small cubes
* 2 carrots, peeled and sliced
* 1/2 cup of green beans, cut in small pieces
* 1 small shallot, finely chopped
* 50 gr (1.5 tbspoons) of butter
* 1 large Tablespoon of almond flour (or 1.5 teaspoons of tapioca or arrowroot flour)
* 1 teaspoon of garlic powder
* 2/3 cup of sour cream
* 1 Tbspoon of Parmesan cheese
* 1 cup of chicken bone broth
* mozzarella cheese as a topping
* salt & pepper

1. Boil the rutabaga, carrots, and beans under medium heat until tender, about 20 minutes. Strain it. Preheat the oven at 425 F (270 C).

2. On a large pot add the butter and the onion. Let the onion become translucent under medium heat.

3. Add the flour, garlic powder, and bone broth, and then slowly add the cream, parmesan while stirring.

4. When it starts to thicken quite a bit, turn off the heat, add the chicken pieces and the veggies, and salt & pepper. Stir.

5. Transfer the whole thing on a baking dish, and add mozzarella on top. Bake until golden brown on top.


Back to health with the Pegan AIP + FODMAPS lifestyle

Here’s the way to get back to health, the way I did. I’m not a doctor, but that’s the best way I found to work for me: A modified Autoimmune Paleo + Fodmaps diet. It’s a program that is 4-5 months long and it’s meant only for those who have mystery diseases or are very, very sick and nothing else seems to help them. You will see a lot of difference by the first month, and by the 5th month you would be feeling much more normal. No guarantees, but that’s the idea anyway.

Regardless, in your condition, you’d always need to take extra care with blue light (wear blue-blocking glasses at night), sleep by 10 PM for the right circadian rhythms, have enough early morning sun exposure, walk barefoot in grass, and do NOT do aggressive exercise like HIIT, strength or cardio until you get healthy again. Do not do IF (intermediate fasting) or go ketogenic. Also, avoid being too close to cellphones and WiFi all day long.

Take QiGong or Tai Chi classes, or do Pranayama yoga. These are breathing techniques that remove lactate acid from your body. I promise you, you will feel high for hours after 1 hour of QiGong! Meditate for 30 mins to 1 hour per day (use both concentration and mindfulness meditations, not just mindfulness that’s common in the West).

Food alone will NOT fix your problems, that would only be 50% of the work. The rest, is lifestyle. But, here’s the food guidelines anyway. The rest is up to you.

WEEK 1-4: Pegan AIP + FODMAPS diet

These are the ONLY foods allowed. If it’s not in the list, it’s not allowed!

Grain-free sprouts
bok choy
Water chestnuts
all salad greens (except radicchio/chicory/dandelion)
Pickled gherkins
Green onions (not the white bulb)
kale/collard/mustard greens
Beet greens
Amaranth greens
Japanese yam (yellow inside)
Some spices (see list here, but don’t use the suggested garlic)
True Sea Salt

All common fresh or frozen berries (except goji)
all citrus fruits
banana (ripe only, a small one, or 1/2 of a large one)
Plantain, peeled (not as flour)
Prickly Pear (cactus fruit)
Dragon fruit

Avocado oil (for high-heat cooking)
Coconut Oil (for low-heat cooking)
Extra-virgin cold-pressed Olive Oil (for salads)
Animal fats (except butter/ghee)
Raw Apple Cider Vinegar (for salads)

Pastured meat (prefer to eat more wild fish than muscle meat)
Limit chicken if all you can find is free range/organic and not pastured
Pastured offal (particularly liver, heart, spleen, kidneys – Goat/lamb are usually pastured in the US, I buy that at Mideastern shops)
Wild-only fish (preferably high in omega-3 fats, e.g. sardines, wild Alaskan salmon)
Pastured/wild bone broth (in soups, almost daily)
Oysters (if canned, rinse them) – Do not consume at all if you’re allergic

Per dish, 1/4 should be cooked animal protein, and 3/4 are veggies, very often raw. If you can’t handle raw veggies well, start small and build it up as time goes by.
Do not limit fats/calories. Eat as much as you need, in 3 full meals a day.

LOTS of fluoride-free water (for cooking too)
Herbal Tea (no sweeteners of any kind)

Vegetable juice once a day, every day: cucumber, zucchini, carrot (not everyday), large handful of spinach/kale, small piece of fresh ginger, 1/2 teaspoon of turmeric, 4 leaves of mint, 1 citrus fruit of your choice, OR 1 kiwi, OR 1 prickly pear. Drink immediately, do not refrigerate.

Vitamins are encouraged, just make sure they have very few fillers. Particularly go for D3 (take it when eating food that has fat), K2-Mk4 (with food), CoQ10 Ubiquinol (with food), B-Complex that doesn’t contain yeast (make sure its B12 is not the Cyanocobalamin type), Magnesium (20 minutes before sleep). Do not take multi-vitamins, they give you too much of what you’re already getting from food, and too little of what you don’t.

IN SMALL AMOUNTS ONLY (choose only one of these per meal):
Avocado (up to 1/4th)
Orange- or purple-inside sweet potatoes/yams (up to 1/2 cup)
All other squashes (up to 1/2 cup)
Radish (up to 2)
Beetroots (up to 2 slices)
Celery (1/3 of a stalk)
Brussels Sprouts (2-3 sprouts)
Broccoli (1/2 cup, cooked-only)
Fennel (1/3 cup)
Mushrooms (up to 2 only)
Leek leaves (1/3 cup, not the white bulb)
Sauerkraut/kimchi (up to 1/4th cup)
Grapes (up to 10 pieces)
Pineapple (1 piece)
Pomegranate (1/4 cup)
cantaloupe, melons (up to 100 gr)
papaya (1/4)
passion fruit

WEEK 5: Pegan AIP diet

You add back all the rest of the fresh veggies and fruits that weren’t allowed before (e.g. cabbage, asparagus, avocado, dates, artichokes, cauliflower, onions, green beans, garlic, lots of other fruits etc). You can now also eat freely the ones marked before as “in small amounts only”.

You still avoid all the foods that aren’t introduced yet (e.g. nightshades, that will come on Week 9, or the rest of legumes that will come on Week 15). Basically, you will only add the rest of the fresh veggies/fruits as allowed on the Paleo AIP protocol.

Notice how you feel. If you start feeling uncomfortable, go back to AIP+FODMAPS. If you don’t notice any problems, you can go ahead for the next step in Week 6.

WEEK 6: Add Coconut

You can now add real coconut milk (not the beverage kind), or fresh/dried coconut to your diet, always unsweetened. Do not use coconut flour.

Add more raw veggies as part of your daily food intake, and more types of vegetable juices (especially since you can now eat more types of veggies and fruits).

Notice how you feel. If you start feeling uncomfortable, avoid the newly introduced food until the end of this whole program.

WEEK 7: Add eggs

Eat ONLY pastured eggs. Most supermarkets and farmer’s markets have these now. Chickens fed with soy or grains, leave a residue of that on their eggs. Most people who think they’re allergic to eggs, are often allergic to the soy in them!

If you have your own backyard chickens, even better. Feed them all kinds of veggies, fruits, seeds (particularly chia/flax for their ALA omega-3), worms, calcium/shells, and from grains, only some rice and organic corn. Particularly great for chickens is purslane (you can plant some). That plant contains lots of ALA omega-3, that the chickens convert to DHA omega-3 in their meat and eggs, and that’s the form that humans can use in their bodies.

Notice how you feel. If you start feeling uncomfortable, avoid the newly introduced food until the end of this whole program.

WEEK 8: Add seeds

Always soak your seeds, for 2-3 hours. Then rinse well, and store in the fridge for up to 2-3 days.

Chia/flax are allowed, but don’t overdo it with the. Chia brings diarrhea in big quantities, while flax has way too much estrogen. You’ll get your omega-3 from fish.

Choose a good quality mustard, without additives.

Again, the same disclaimer as above applies regarding how these make you feel.

WEEK 9: Add Nightshades

Tomatoes, peppers, tomatillos, eggplants, and white potatoes are now allowed. Always peel the potatoes (the toxins is in the skin). Careful how these make you feel.

Regarding the nightshade spices, avoid them still, and continue using the spice list of Week 1.

WEEK 10: Add Wild Shrimp

90% of people who avoid shellfish due to an allergy, they only have an allergy to the crustaceans type of shellfish (crab, shrimp, crayfish, lobster etc). So adding shrimp, will let you know if you have such an allergy or not. Obviously, avoid completely if you have a known allergy.

WEEK 11: Add nuts (except peanuts)

Nuts must also be soaked. Each type of nut requires a different soaking time, depending how big it is. Generally, cashews are at 4 hours, while Brazil nuts are at 12 hours. The rest are in the between. Refrigerate up to 2-3 days.

Do not use nut flours, or nut milks.

WEEK 12: Add the rest of the shellfish

Now you can experiment with other types of shellfish too, e.g. clams, mussels, winkles, squids, octopus, cuttlefish, and scallops (you already eat oysters in this diet). If canned, e.g. in seed vegetable oils, simply rinse them well, and add lemon. Farmed is ok for most bivalve-type shellfish. Avoid completely if you have a known allergy.

WEEK 13: Add Fermented Dairy

Add butter/ghee, real yogurt (prefer “European Style”), and homemade-only kefir.

From these foods, the one that’s going to give you the LEAST problems, and the most benefit, is homemade goat kefir (fermented for 24 hours, use in smoothies). So even if you might find that you can’t tolerate the rest of the dairy products, it’s possible that well-fermented, low-lactose, casein-2, goat kefir is tolerable.

Water kefir is ok too (use real brown sugar for it, but don’t use sugar for anything else). Do not use honey for kefir, it kills it.

Do not use cheese and sour cream just yet.

WEEK 14: Add Honey, and the rest of the spices

Raw, local, and unfiltered ONLY, and in small quantities. Never cook honey.

Make sure your spices are pure, without fillers (cheap brands add flours).

WEEK 15: Add legumes (except peanuts/soy)

All legumes (except peas) must be soaked in water for 24 hours, and change their water once or twice. Then rinse well before cooking. Lentils and peas are the least problematic from all legumes, with soy & peanuts being the worst.

WEEK 16: Add gluten-free Tamari Soy sauce

Check if you can tolerate the gluten-free kind of soy sauce. If not, you can try the “coconut aminos” substitute product for when a recipe asks for soy sauce.

WEEK 17: Add again whichever food you couldn’t tolerate before

In the previous weeks, if you found that you couldn’t tolerate a food, try it again. Obviously, if you have a known allergy to it, don’t try that. But if it’s just a newfound intolerance, here you can try that food again, since your gut has healed since.

If you found that you’re intolerant to more than one food, then use as many weeks as necessary to complete your tests. Try 1 food per week, per intolerance.

Obviously, don’t try the foods that you have a known allergy.

WEEK 18: Normal Pegan diet

Congratulations, now you can now follow the normal Pegan diet! This allows to add a few more things that weren’t allowed before, like white rice once a week, small amounts of nut/tapioca flours, quality dark chocolate, cheese/cream, home-made nut milks, a bit of wine, baking powder/soda, and a few other small things here and there as shown in the link above.

Gluten Free Tempura

I try to avoid flour of any kind as much as possible, but 6 years without Tempura took its toll today, so I prepared some using rice flour. A pretty involved recipe, since it took me about 1:30 hours from preparation to eating. I even made my own dashi, from bonito flakes and kombu seaweed. We used Japanese white sweet potato (my husband’s favorite), eggplant (my own favorite), mushrooms, broccoli, carrots, zucchini, and of course, jumbo shrimp. The sauce contained home-made dashi, organic tamari GF soy sauce, and true mirin (traditional, fermented recipe which contains no corn syrup etc). Yum!

I’m trying to bake some chicken pot pie tonight too. Then, I’m off with flour for a long while.