Eating By Divine Design
Health Recovery Through Holistic Nutrition & Mindfulness.
Food is a big deal; and it’s been a long time since we have merely regarded food as fuel for our bodies. It is the way that we celebrate happy times and joyous events. Food is the means through which we process grief; just ask any sandwich or danish tray at any funeral visitation. Food is the cultural representation of our ancestors. Food is culture. Food is life.
What LIFE is food currently giving us at this modern time in America? Clearly, as we lead the developed world in Obesity and Diabetes, we have exploited the concept of food as nourishment. We have hijacked the neurochemical pathways to pleasure in the brain, and we have capitalized on food’s ability to render happiness and entertainment. Food has become, perhaps, the strongest catalyst of consumerism. Food is far more than an industry on its own; it drives many global markets, either directly or indirectly. Food is powerful, and so is the human body. It is time that the power is restored to its proper place; to thriving people that build legacies in wellness where food is healing us; not misleading us.
Did you Know?
Rich in many vitamins and minerals,
cruciferous vegetables
are also a great source of omega-3s. These healthy fats are essential to many bodily functions — like helping to maintain good cognitive health, reducing the risk of mental decline, and conditions like Alzheimer’s disease.
Cruciferous vegetables like Cauliflower and Broccoli are also an excellent source of:
Vitamin C
Folic Acid
Iron
Calcium
Selenium
Four years ago, I found myself facing the biggest health challenge of my life. While I was unsure about the outcome of my disease process, one thing was certain; I didn’t want to die defeated.
As a life–long food addict, I was someone who had struggled with the myriad of adversities that chronic illness and obesity bring. I decided that no matter how much time I had left on this planet, I wanted to live the way that God had intended. I wanted my legacy to be of victory and not fast–food demise. The surrender to God’s guidance revealed that I had been carrying so many unnecessary burdens and misguided guilt. It was only then that I realized that I didn’t cause all of my health adversities; but that the states of my mind, body and spirit were all suffering. It was time to take accountability, even if cancer took my life. It was time to change the things I could. It was time to find the serenity for the things that I could not change or have any influence over. It was time to allow God’s Wisdom teach me the differences, and to replace self– loathing with self–love.
In doing so, I finally awakened to the full potential of my talents and gifts. I stopped settling for less than I deserved. I began a journey of expansion, instead of limitation and restriction. I began a trek into creativity; away from the bland ideas that diet–culture had always promoted. Paradigms began to shift. I was meeting myself for the first time; in the mirror and in spirit.
My experiences in eliminating cancer were unique and the story deserves to be shared. But here, I want to focus on life recovery through MINDFUL EATING and the fact that I brought an 8.2 A1C back into normal range without medications. A proper plan of eating, alone, cured my Type 2 Diabetes. I have maintained normal glucose and A1C readings for the four years since my “Divine Design” journey began. I initially lost 120 pounds (in less than a year) by eating these recipes.
Our Mission
It is my hope that you will find inspiration here, along with information and ideas that will transform your life. Please continue to read about our contributors for each edition, as our mission and staff expands. All nutritional services and plans will be supervised by a Certified Clinical Nutritionist.
DR. KAREN LYKE, MS, CCN, DSc
(Featured far left)
Learn about the three Macronutrient Categories and how to balance them in your diet for optimal health. If you need help planning your “Macros” and writing your own personalized eating plan, let us know!
We will be offering workshops on general nutrition, forums for those who struggle with eating disorders and a variety of personalized services. Learn how to develop your own wellness plan according to a specific Macronutrient Schedule. In general, most people should strive to target a 40% Fat intake ratio in their overall diet. Surprised? Most people are. All recipes we feature will be high fat and low glycemic load. Sugar is the enemy; not fat.
Each edition of our “Eating By Divine Design” Newsletter will feature our own original recipes that we have created to maximize health. All of the recipes featured here are considered “Phase 1 Plans” that eliminate refined sugar, fruit and grains that optimize the potential of decreasing inflammation and reducing excess weight. These recipes will help you to balance blood sugar and insulin levels while decreasing degenerative processes. “Phase 1” eating plans are designed to let your body rest, recover and reset.
With that said, apples are wonderful options for some people. Oats are a popular grain that you might enjoy for cholesterol–lowering benefits. Eating this plan at a slight calorie deficit transforms the body from a fat–storing robot into a fat–burning machine. Awaken from the SAD (Standard American Diet) and discover a new potential in your life; mentally, physically and spiritually. Once your body is rested and recovered, you can integrate more food options within your personalized plan.
More importantly, we want you to relearn how to love food and how to love yourself. We want you to embrace your creativity and begin to make your food a beautiful expression in your daily life. We want you to move away from diet–culture paradigms like “restriction and limitation.” We want to help you find ways to replace old programming with ideas like “expansion and beauty.” We hope you enjoy these Phase 1 recipes that are vibrant with color and rich in flavor. Above all, we hope you learn to experience joy and self–love. We hope you learn to celebrate food and learn to eat holistically, in recognition of “The Divine Design.”
God Bless and Namaste!
–Hollie Cope, Founder of “Eating By Divine Design”
As you prepare the featured recipes, get creative with your plating and send us your photos. We would be thrilled to feature subscriber submissions in future publications!
Did You Know?
The majority of store-bought salad dressings contain more unfavorable amounts of sugar, high-fructose-corn-syrup and sodium than many leading junk foods. They are also rife with toxic additives and preservatives. Titanium Dioxide is a common additive- and it’s also used to brighten glossy, commercial paints.
Avocado Lime–Ranch Dressing
A zesty and spicy twist on a classic. We were inspired to duplicate Chick–Fila’s tasty and popular condiment, but with half the fat, half the calories and five times the protein! Pack a punch to more than your tastebuds when you pack this for lunch. This recipe should be used within 3 days and shaken well between each use. Even though it won’t sit inside your fridge door forevermore, it is free of toxic preservatives and unnecessary additives that interfere with your body’s homeostasis. Use it for salads and wraps or as a veggie dip!
Ingredients:
1/2 Medium Avocado
2.5 Ounces of 5% Fage Plain Greek Yogurt
Zest and juice of 1/2 Lime 1/2 Cup filtered water
1/2 Teaspoon of the following spices: salt, pepper, dill leaf, smoked paprika
1 Teaspoon of Cumin
1 Teaspoon of Garlic Powder
1 Teaspoon of Valentina Sauce
2 Ounces of Heavy Cream
1 Tablespoon of finely chopped fresh cilantro
Instructions: In a small bowl, combine all of your dry spices. Set aside. Add the avocado, yogurt and lime to a food processor or blender on low. Add half of the water as it is blending and mix in half of your dry spices. Add the remainder of the water, and then add the remainder of your spices. While continuing to blend, add the Valentina Sauce and Heavy Cream. Once combined, spoon stir in the cilantro and transfer to a glass jar.
Macros:
Carbohydrate= 3.52g, (13.6 %)
Protein= 4.89g, (18.9 %)
Fat= 17.46g (67.5 %)
Calories: 130 per serving Notes: This recipe will make 3, 120 gram servings. One dressing packet from Chick–Fila contains 310 calories and 32 grams of fat for just 57 grams of content.
©EBDD 2023 Edition 1 April 24, 2023
Let’s Compare!
This dish only has 10.5 grams of carbs and no sugar. If we purchased a comparable meal at KFC, a two piece dinner with Mashed Potatoes/Gravy, Coleslaw and Biscuit- we would be consuming SEVEN TIMES the carbohydrates with 70 grams of sugar. The meal itself contains as much sugar as two cans of cola!
Does this even look appealing?
Creamy Tarragon Chicken & Cauliflower Rice
This is a healthy take on comfort food. In recovering from food addiction, I realized that many times I was trying to re–create a happy emotional memory by eating certain foods. Unfortunately, not all of the foods associated with happy memories are good for my body. This dish is inspired by my late Aunt Marie who made Chicken Tarragon as a special dish when she would visit. I’ve modified her recipe into a lower–carb version by replacing the white wine with heavy cream. If you miss enjoying the homestyle feel of a meal over a hearty bed of white rice, this really might surprise you! The light and sweet notes of tarragon lend a sophistication to a simple meal that will impress any guest!
Ingredients:
Two, 6 Oz. Chicken Breasts 1 Tablespoon Olive Oil
1/2 Tablespoon Olive Oil
8 Ounces of chopped white mushrooms
1/4 Cup of Chicken Stock
4 oz. Heavy Cream
Salt & Pepper to taste
1 Teaspoon Garlic Powder
3 Tablespoons, Dried Tarragon
1/4 Teaspoon Apple Cider Vinegar
2 Cups Fresh Riced Cauliflower
Instructions:
In a large skillet, heat 1 Tablespoon of Olive Oil on high. Rub chicken with salt and pepper and sear to brown on both sides in hot oil. Reduce to medium–high heat and add mushrooms, salt to taste. Once they have soaked up the oil and have started to soften, add the garlic powder and slowly pour in the stock– deglazing the pan. Cover with a lid and cook for seven minutes, turning the chicken at half–way. Add the first 2 Tablespoons of tarragon and Apple Cider vinegar and stir from bottom of pan to incorporate. Cover and cook again for five minutes, turning the chicken at half–way and basting with mushroom stock.
In a separate pan, add 1/2 Tablespoon of Olive Oil and the two cups of cauliflower and sauté. Add salt to taste and pour 1 Tablespoon of the heavy cream over top. Cook until soft, fluff with a fork.
Check temperature of chicken to ensure that it has reached an internal temperature of 165 degrees. Add the remainder of the heavy cream and the remainder of the tarragon and stir from bottom of pan to incorporate. Bring skillet back to high heat and allow mixture to bubble and thicken without sticking to pan. Remove from heat and let sit for 3 minutes. Then turn chicken and thoroughly baste in sauce once again.
Divide cauliflower into two servings and place each breast on top. Divide the sauce into two and pour over the plate, spooning the herbs and mushrooms on top of chicken first.
Macros: Carbohydrate= 10.5 g, Protein= 46 g, Fat= 34 g (12.5 %) (50 %) (37.5 %)
Calories: 500 Per serving Notes: This recipe makes two large servings, but if you slice the chicken before plating, you can stretch it to feed an additional adult or two kids. Just add a small salad!
Purple–Haze Veggie Hash
Another sentimental creation as it borrows a flavor profile from one of my brother’s original recipes. He spent some time in the Caribbean as a professional Chef and developed a fantastic “Root Hash” that features potatoes, carrots and beets. I’ve borrowed the spices from his recipe and turned it into a lower–glycemic dish by focusing on cruciferous veggies. It’s a fantastic side–dish as the recipe is written here. If you want to use Bacon as your protein and make it your main plate, I would highly suggest you try it! Or, if you want his original recipe that also includes luscious coconut milk, let me know. For additional flavor, you can add chicken stock or chicken as a protein for a main. Get creative! This version is vegetarian, blood–sugar friendly, low–calorie and absolutely heavenly!
Did You Know?
Purple cauliflower is NON-GMO
The color is due to an antioxidant called anthocyanin. It can help reduce inflammation and prevent heart disease.
Learn more about Essential Fatty Acids (EFA’s) as we feature the healing power of avocado in our next edition.
Ingredients: 2 Tablespoons Coconut Oil
3 Cups Purple Cauliflower 1 Cup Celery
1/4 Cup Raw garlic
1/2 Cup orange bell pepper 1/4 Cup chopped cilantro Juice of 1 Lime (2 TBSP)
1 Cup filtered water
2 Teaspoons Cinnamon
1 Teaspoon Garlic Powder 1 Teaspoon Cumin
1 Teaspoon Salt
1/2 Teaspoon Ground Clove 1/2 Teaspoon Chili Flakes
Instructions: Wash and cut all veggies into small, bite size pieces as shown. In a large skillet, heat oil on high and add the raw garlic, celery, and bell pepper. Turn heat down to medium–high, add half the salt and sauté. In a mixing cup, add the water, lime juice, and all of the dry spices. Stir well to incorporate and let sit. Use a spatula to lift the items off the bottom of the skillet, and add the cauliflower, coating it with the mixture. Bring heat back to high, to sear cauliflower. Pour in water and spice mixture and cover with a lid. Cook on high for 3 minutes. Remove lid and stir, again lifting ingredients up from bottom of pan. Reduce to medium heat and cook until remainder of water has evaporated and to preferred texture. When finished cooking, mix in half the cilantro to the mixture and use the other half as a garnish on top.
Macros: Carbohydrate= 26.2 g, Protein= 6.6 g, Fat= 26.4 g
(44 %) (12 %) (44 %)
Calories: 364 for entire recipe or 121 per serving, if divided into 3.
Did You Know?
Cooking onions will raise their glycemic load significantly.
You will notice that in most of our recipes, raw onions are added as a garnish, or mixed in at lower heat levels. That is to ensure that our sugars stay low and sulfur compounds stay intact.
Sulfur compounds that are present in onions help reduce the risk for heart disease and stroke- but are largely lost when onions are cooked.
Firecracker Chicken Wraps
Festive, savory, zesty and as spicy as you like– these crunchy and saucy lettuce wraps will pop! Avoiding breads and buns for mid– day meals can be a challenge, but using Napa Cabbage or Romaine Lettuce as an alternative can set you free from afternoon sugar–slumps. This recipe has a Mexican kick, but try it with other spice profiles that you love. A perfect dish for lunch with friends or for a refreshing summer dinner on the patio!
Ingredients: 9 Ounces of Chicken Breast, cut into small chunks
Napa Cabbage or Leaves of Romaine (Apx 1 Cup)
8 Oz. Sliced Water Chestnuts, cut into small chunks
2 Oz. Roasted Red Bell Pepper Strips
1/4 Cup Red and Orange sliced bell peppers
1 Tablespoon Olive Oil
1/2 cup of Heavy Cream
1/4 cup of Valentina Sauce
1 Teaspoon of each of these dry spices: Garlic powder, cumin, smoked paprika.
1/2 Teaspoon of Salt and 1/2 Teaspoon of pepper 1/2 Teaspoon of Tajin seasoning
1/4 Cup sliced green onion
1 Tablespoon chopped cilantro
Instructions: Trim and cube chicken into small pieces. Place in bowl and rub with all the dry spices and salt and pepper. Heat large skillet on high with Olive Oil. Turn chicken to sear other side and then add water chestnuts, and roasted red bell pepper. Reduce heat to medium. Add the red and orange raw peppers and sauté. When chicken reaches 165 degrees, add the Valentina sauce and thoroughly coat. Then, pour over heavy cream and stir from bottom of the pan to prevent sticking and to thoroughly incorporate. Sprinkle the Tajin and continue to stir. Simmer until the sauce gently bubbles. Set aside and place in serving bowl to cool. Wash and prep the cabbage or lettuce, pulling apart single leaves. Once thickened and cooled enough not to cook the plant wrap, place mixture inside, top with cilantro and green onion to taste, roll and garnish with a lime wedge (optional.)
Macros: Carbohydrate= 20.7 g,
Protein= 27.3 g, (24 %) (32 %)
Fat= 38 g (44 %)
Calories: 426 per serving. Notes: The macros and calories are calculated for this recipe as three servings on Napa Cabbage; as featured in photo. It is a large meal–sized portion. The chicken mixture will also allow for 6 smaller servings on Romaine. Use as a main dish or as an appetizer!
Key Lime Parfait Delight
While we want to learn to enjoy food without additives or sugar– substitutes, sometimes we need a go–to recipe that keeps us away from traditional pies or cakes. Featured here, you will see Key Lime and Cinnamon Roll mini–parfaits. Look for the Cinnamon Roll recipe in the next edition. These were made as a large batch using the same ingredients; just with larger shelf quantities and divided out into two–bite portions. This recipe will be a pie–slice serving of a light and refreshing classic dessert, but sugar–free and packed with protein to keep you satisfied! It’s the recipe to keep close by when your midnight snacking tries to take you off course. Try it and tell me it doesn’t pass for a traditional slice of Key Lime Pie!
Ingredients: 5.3 oz. Single Serve Fage 5% Plain Greek Yogurt
Zest and Juice of 1/2 Lime
1/4 Cup of Walnuts
2 Tablespoons &
2 small Pinches of Monk Fruit/Erythritol Sweetner
1 Dash of Cinnamon
1 Dash of Nutmeg
Instructions: Place the walnuts inside a ziplock bag and pulverize with a meat mallet. You may also use food processor; but for this single–serving size, I find that the bag method is better. Add one pinch of sweetener along with the cinnamon and nutmeg. Incorporate thoroughly with a spoon. In a parfait glass or decorative cup, add the mixture and press it along the bottom to form your crust.
Let’s Compare!
This delectable treat has zero refined sugar, as compared to the leading brand of “Edwards” pie that contains 37grams of added sugar!
Our recipe gives you THREE TIMES the protein!
Not only will this refreshing alternative help you keep your A1C low- but it will prevent cravings and sugar binges.
ENJOY YOUR FOOD! ENJOY YOUR LIFE!
Zest half the lime and place in separate bowl. Add the other pinch of sweetener, and incorporate by massaging granules into zest. Set aside. Squeeze 1/2 lime for juice and add to yogurt. Add the remainder of the sweetener and blend with spoon until smooth.
Scoop the yogurt mixture into serving glass and top with zest mixture. Enjoy!
Macros:
Carbohydrate= 10 g,
Protein= 15 g,
Fat= 24.3 g
(20 %) (30 %) (50 %)
Calories: 299. Notes: If you are attending a gathering, converting this recipe to multiple servings is easy. I wrote this recipe based on single–serving shelf items, so as not to be tempted to overindulge. Very often, I opt to spend more money on single–serving items in order to stay disciplined with portions.
CONTACT US:
If you have questions about the featured recipes, or would like to inquire about our professional services, workshops and forums, email us!
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EatingBDD@gmail.com
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