How You Feel Is Data

The Purple Apron is a Little Different This Week

The Suppers Programs is a non-profit organization dedicated to creating friendly spaces for individuals to transition themselves towards a healthier lifestyle. As a grassroots program, Suppers relies on partnerships and collaborations for success. Our new partner, the Institute for Responsible Nutrition, has brought such wonderful things to Suppers – awareness, support, collaboration, and friendship.

This week’s post we will be attempting to return the favor by highlighting the IRN, which recently launched a nationwide 10 Day Real Food Challenge that you can easily join from your computer right now (after reading the rest of our blog, obviously). If you want to see what Day 1 looks like, head straight here. (Note the Preferred Recipe Partner…they look pretty familiar to me…)

The IRN is an amazingly complete resource – from their fantastic website to their great staff and relentless advocation for a reduction in the consumption of processed food and white sugar. They know what to present, how to present it, and they stand as an incredibly strong pillar, right beside us, on top of this tidal wave of a movement. And the best part about IRN for Suppers is that they think we’re pretty amazing too. Read more from Dor.

A Welcome From Dor

Dor photo by David CrowHow you feel is data. This fact never goes away. Recently I was interviewed by the Institute for Responsible Nutrition about this most important concept at Suppers. We thought we’d take this opportunity to share the post because your most valuable, untapped, deeply wise and accurate source of information about your health is you!

Please visit the IRN’s Interview with Dorothy by clicking HERE and read about our most treasured concept at Suppers. 

Since two of our super savvy members with insulin-dependent diabetes — Audelle and Karen — both had revelations with a muffin that literally takes five minutes to make we’re sharing the recipe.

If Audelle and Karen can learn a lot about their bodies from a five-minute muffin, maybe you can too. 

Microwaving in Minutes, By Allie

48465d_e59e795f6cb742439f1316e9dd4a1081I actually don’t have a microwave. Not because I’m like against microwaving (though I’m definitely not FOR microwaving over other high heat cooking methods necessarily) but because I just don’t have one yet. Microwaves are expensive.

Good thing there’s one downstairs on the furnished level of this historic house I just moved into. Bad thing: moving. It’s the worst.

Let’s talk about these muffins though. I have heard of the popular Pintrest “microwavable birthday cake” thing where you put some flour, eggs, sugar, etc. into a coffee mug and then microwave it and then it’s a birthday cake. They are always yucky though – like they don’t taste good. I’ve always regarded it as a good present anyways because everybody loves ironic or otherwise funny coffee mugs!

              For example: il_340x270.549977271_g9s4

Anyways when I heard about the recent success that Karen and Audelle had with “nut and seed muffins” during The Suppers Breakfast Challenge  I was again skeptical. But then I made them and they. Are. SO COOL! They taste unbelievably surprisingly delicious – I never ever would have expected them to taste so good but they really do! Of all the recipes I have suggested to you over these beautiful 21 or so weeks, I really hope you make this one the most.

It’ll take you five minutes of your day. Let’s just get right to it yes?

Step One: Combine dry ingredients in a beautiful, funny, or ironic coffee mug using a fork. Separately, combine wet ingredients in a dish with same fork.


Step Two: Mix wet into dry until ingredients are well incorporated. Really make sure there is nothing on the bottom or you’ll have dry almond and flaxmeal in your muffin instead of softness and bubbles.


Step Three: Pop in the microwave and wait 1-2 minutes. Muffin will blow up (not explode) magically and then relax after it is done. Yes, it sort of doesn’t look great so I dumped mine on a plate and then topped it off.


Step Four: Top with some cool berries or a scoop of yogurt if you’re like me, enjoy!



Magic Low-Carb, Gluten-Free, Fiber-Rich Flax & Almond Muffin in a Mug

2 Tablespoons ground flaxseed
2 Tablespoons almond meal
1 teaspoon cinnamon
1/2 teaspoon baking powder
stevia to taste (for sweetness)
1 Tablespoon melted coconut oil
1 teaspoon vanilla
1 egg
2 Tablespoons water

1. Combine dry ingredients in a mug. Mix in coconut oil, vanilla, egg, and water and microwave for 1-2 minutes.

To vary, add one of the following:

A Tablespoon of almond butter
A few berries, chopped
A Tablespoon of chopped nuts (walnuts, almonds, cashews) or seeds (hemp, sesame, pumpkin)
1 Tablespoon cacao plus 1 Tablespoon instant coffee for a Mocha Muffin
Your choice!

Due to very high fiber content, be sure to drink 8oz water/tea/liquid with muffin. 

As always, head to the Suppers website, our Facebook page, and our Instagram @suppersprograms for all of your recipe needs, beautiful photo needs, and experimenting curiosity! How You Feel is Data – don’t let another day go by without listening to your body. It’s the only one that will talk to you. 


Dor photo by David CrowA Welcome By Dor

Truth telling has come up a lot recently at Suppers meetings – particularly truth telling and lying around food, eating food, bingeing on food, amounts of food, lying to a journal no one else will ever read, lying when no one else will ever care or catch you.

For Gerry, the prospect of loading up on candy turned an otherwise honest child into a thief. And the only thing she purloined was her father’s pocket change so that she could go buy those sweets.

Gerry’s Story: Thief

I once heard my doctor say that sugar is the gateway drug to other addictions. Since I grew up equating Mom with apple pie, it was hard to turn my attitude around and think of pie as anything but wholesome.

It was true, though, that sugar made a thief out of me. I came from a nice, middle-class family of smokers and drinkers who held down nice jobs and raised nice children. We even had nice dogs. There was a nice little dish of coins on my father’s bureau where he emptied his change from his trousers pockets every night. The only thing standing between me and what I wanted at the corner store was the nerve to pinch some of that change.

He’s never miss it, right? In those days you could get a candy bar for five cents. There was lots of penny candy and a big-scoop ice cream cone was only 12 cents. The times I snuck out with a whole quarter I was even able to feel generous and buy bubble gum and fireballs for my friends. They took care of me too on dry days since their mom had a little dish where she saved coins for the Laundromat. 

Soon I graduated to alcohol and cigarettes, which was no problem in my family. I fit right in. What were they going to say? There were no drunks or arguments, only nice people with habits. I never stole anything again, but I carried guilt about my thievery into adulthood.

It wasn’t until I went to that doctor, pre-diabetic and addicted, that I realized sugar was my “gateway drug.” Because of a bad combination of biochemical vulnerability, easy access, and a family that didn’t sweat the details, I had started through that gate when I was nine years old. 

I decided to share my story at Suppers because there are so many more children now than there were then who have the lethal combination of vulnerability, access, and parents who aren’t watching closely for signs of trouble.

Today, Suppers is helping me keep on track, but it’s an effort that would never have been necessary if I hadn’t walked through that gateway with sugar. I’m concerned about my children; they’re probably doing sneaky stuff just as I did – and will need to write about it some day. So I guess the best I can do is model good behavior and tell my story in the hope of sparing somebody else the walk through that gateway to addiction and diabetes.

Getting Rid of Gerry’s Thief, By Allie

48465d_e59e795f6cb742439f1316e9dd4a1081Have you ever tried to kick sugar? It’s a fascinating process, you can’t just jump right into it and expect to be successful. The first thing you have to do is arm yourself with knowledge. Part of that is reading labels – obviously if a food has a label at all it has been processed in some way.

Sugar acts as both a sweetener and a preservative – it can appear in foods where you would never expect its presence: salad dressings, crackers, breads, soups, veggie burgers…


Then you have to factor in the other obvious ones: alcohol, candy, juice, and other sweetened beverages, yogurt, oatmeal, breakfast cereal, corn products, etc. Again. Read the labels. Lastly, get rid of the idea that diet drinks and diet or “sugarfree” products are going to be in line with the experience.

Many people find that beverages like diet sodas trigger an Insulin response, which means a blood sugar drop, which means you are now entering Cravings City, USA, located in No Willpower County. 

So now you know the basics – pretty much just eat things that are food. Then, well, sweetheart – you have to actually kick it. And I don’t mean like kick it like hang out, chill back, but rather – give up sugar. Stop eating sugar.

My GSCK kids gave up sugar for just around 24 hours last summer. In the beginning of my sugar workshop (when they learned they were consuming upwards of 20 teaspoons of sugar every day, easily) I had zero pledges for the “Day Without Sugar” challenge. After a short domino effect period all of my students decided to take the challenge. It should be noted that the original challenge period was longer than 1 day.

The next day, they were bears. They were slugs. It was like a bear and a slug had a child and that child gave up sugar – that would be my kids that day. It was awful – but as awful as it was it was eye opening for them to see the effect that a food/chemical directly had on their brain, energy level, and general feeling.

So to help you kick your habit you need alternative, naturally sweet foods to satisfy that flavor cravin – AND you need a good amount of fat in your diet to help carry you through without chemical cravings too! 

So I give to you today what Ned called, “the best soup I’ve ever had in my whole life” and I called, “pretty good but I forgot the mushrooms, spinach, and red pepper”:

The Suppers Programs Thai Coconut Chicken Soup. 

Step One: Slice leeks into half moons and rinse thoroughly. Leeks are very dirty!!! Often you will find actual mud between the layers of the leeks and so it’s important to rinse them or even to soak them before rinsing in a colander placed over a bowl. 

Melt some coconut oil in a pan and throw in the leeks to saute up a bit. Throw in other veggies you want as well at this time. I used sweet potato because I forgot to buy mushrooms because I’m an idiot at the store but a genius at the stove.


Step Two: Cut up chicken breast or thighs with a knife or scissors into large chunks and add to bowl with coconut milk, spices, and stock. Bring to a boil and reduce to a simmer – simmer 15-20 minutes or until thickened to your desire!

Step Three: The Fixins – A great coconut soup has GOT to have some raw elements to it. The richness of the coconut milk plays against the cool, sharp bite of the raw foods. For this soup I suggest using: diced pineapple, minced raw onion, freshly squeezed lime, and fresh cilantro, minced.


Just ladle soup into bowls and top with small handfuls of your fixins and serve!


Thai Coconut Soup

2 Tablespoons coconut oil
2 leeks, sliced lengthwise and into half moons, rinsed thoroughly
sea salt and freshly ground black pepper
dried thyme to taste
1 bell pepper, sliced thinly
15 large mushrooms, sliced thinly
1 pound chicken breast or thighs, cut into chunks
2 cans coconut milk (15 oz)
6 cups chicken stock or 6 cups water and 3 Tablespoons Better Than Bouillon
1 package cleaned spinach, chopped
1/3 bunch fresh cilantro
1 lime, cut into wedges
1/4 pineapple, small dice (for garnish, optional)
1/2 cup minced red onion (for garnish, optional)

1. In a large enameled cast iron pan or large stockpot, melt coconut oil. Add leeks, sea salt, black pepper, and dried thyme, and saute 5 minutes alone. Add pepper and mushrooms and continue sauteing another 7 minutes or until mushrooms are soft.

2. Add chicken, coconut milk, and stock. Bring to a boil and reduce to a simmer. Simmer for 15 minutes.

3. Add spinach and cover – heat until spinach has just wilted. Remove from heat and ladle soup into bowls. Top with cilantro, fresh lime juice, pineapple, and minced red onion. Serve hot!

As always, head to Suppers Recipe Index to find more recipes like this one! The Suppers Friendly recipes are all gluten free and with no processed sweeteners – we have over 600 recipes currently on the website!

And don’t forget to like our Facebook page or check out our Instagram too! We need all the love we can get!

Last thing: Suppers is having a fundraiser coming up in May! You can register for the fundraiser by clicking here to support The Suppers Programs, a non-profit organization! 

Lentils Saved Me

A Welcome From Dor

Dor photo by David CrowSometimes I think Suppers is such a no-brainer I can’t believe it wasn’t invented before. This whole concept of “how you feel is data!” is so patently obvious to me, I can’t imagine what it must feel like for those of you who live inside a body whose language you don’t understand. The language my body speaks verges on screaming.

I guess I’ve made it a personal mission in my life to help people translate how they feel into useful language. In this week’s post we share a story by a woman we called Rose – a pseudonym – you’ll see why when you read it.

She was highly educated, trained as a psychotherapist, and completely unaware that her feelings were at least partly driven by food.


Rose’s Story: Lentils Saved Me

I have been a psychotherapist for over 30 years. I was trained in the psychodynamics tradition, and I am a great lover of Freud. For most of my adult life I have had an eating disorder, and for most of my adult life I have been in therapy. I have spent more time talking about my relationship with my mother than I spent having a relationship with my mother. But it wasn’t until I was nearly 60 that I became willing to try another approach to my uncontrolled eating. My husband is a psychologist and more willing to experiment with diets and try new things. When he suggested I give Suppers a try, I was so frustrated with these extra 40 pounds that I agreed.

Lentils saved me.

It was at Suppers that I was introduced to the idea that to stave off hunger and prevent binges, I’d have to eat more.

I’d have to make the time in the afternoon to have a small meal between clients so that I wouldn’t be screaming for huge plates of pasta and heavy bowls of popcorn at the end of the day. The facilitator of my meeting sent me home with all the leftover lentils. I couldn’t believe what happened to my body. Not only did it reduce by more than half the vigilance required to stay away from empty carbs, I found I was feeling more loving towards my husband. All because of a daily cup of lentils to prevent a quick drop in blood sugar. 


Revising Rose’s Lentils, By Allie

48465d_e59e795f6cb742439f1316e9dd4a1081Every. Single. Year. On New Year’s Day, my mom made us eat what she called “Lucky Beans” and what I called “gross disgustingly horrifying lentils”. Suffice it to say that I don’t like lentils one bit. I keep trying them in different ways, though, cause I feel like it’s like that tastebuds thing — they change semi-regularly so you have to keep trying the same foods. Even if that means you have to swallow oysters sometimes. 

Oysters: the ocean’s boogers.  

Additionally, you have to keep trying the same food prepared different ways. Oh, honey, you don’t like kale? Have you ever tried it sautéed? Stewed? Massaged? With feta? With raisins? OK, well, come back later. When I was a kid it was acceptable for me to call Lucky Beans what I called them. As a real live adult-child, I have to focus on branching out. Besides, I’m pretty lucky so I guess I have my mom to thank for that.

No, but seriously, can I detract for a moment? I’m like SUPER lucky. Everything ALWAYS works out just beautifully (sometimes it takes awhile). At the same time in the immediate sense things generally work out incredibly well for me too! Like gambling.

One time I was in Vegas and, baby, I was hot. Originally I loooooooaaaaaaathed the idea of Las Vegas because my only experience with casinos was in Atlantic City, which is a place where I still feel cold and alone and sad. I was 21 and in A.C. for a conference with my amazing beautiful mom and we headed out after work. It was late – midnight at best – and we were sitting at a slot machine, losing, and the lady kept bringing us drinks for free (RED FLAG) and I looked around at some point to see the sad folks around me consuming more and more alcohol and losing more and more money to this grand and all-powerful casino that didn’t have any windows AT ALL and…well, I began to cry. I cried right in that casino. My mom looked over at some point and she was like, “Are you crying?!! Are you crying because we’re losing?!!” and I balled, dramatically, “No! I’m crying because EVERYBODY’S LOSING!!!!” Then we left.

Years later I went to Vegas. And, baby, I was hot. (I know, I said that already). The first night I went out with my big brother to a divey Irish casino – probably the only one in the city – and we weren’t there five minutes before my brother just blatantly won $1,000 outright. (We O’Brien kids are all pretty darn lucky). It didn’t stop there. I got four of a kind at three separate poker facilities. Just before leaving our hotel/casino to head back to LA, I just wanted to lose the $3 paper ticket things the machines spit out and in five seconds I turned $3 into $140. Four jacks and a nine.

I am going to go ahead and thank lentils (and my mom) for all of the luck bestowed upon me because one day I really want to like them. I really do you guys!

And…well…I think that day has come. 

The Lentil Steps

Step One: Go through your lentils before cooking them, cause there’s rocks in them. No, but really. Rocks, tiny stones that look like lentils in bulk form – they’re there. It’s easier to find them in red lentils, which I am trying for the first time. (New food party).


IMG_3238Step Two: Rinse lentils, put them in a big pot covered with at least an inch of water or stock.

If you’re like me and you’re in the process of moving and you don’t feel like making stock, use this stuff. Better Than Bouillon. It’s amazing.

Just put a big heaping spoonful of this stuff into any sort of water mixture and stir or whisk into mixture. It will definitely increase the sodium content and it will also increase the FLAVOR content, like, tenfold. 




Step Three: Slice up 4 cups of veggies [use at least 2 cups of some kind of onion plus any other veggie you want. I did a basic mirepoix (2 parts onion, 1 part celery, 1 part carrot) to start] and I chopped them into pretty large stew-friendly pieces.


Step Four: Now, you guys. While I am using Rose’s recipe (which I will share below) for lentils, I flew away a little bit because in Rose’s recipe she throws the veggies in with the lentils after the lentils have simmered for a bit. It’s definitely the easier way to go but it doesn’t add much flavor, or the opportunity to layer anything.

If you want to become good at layering flavor one way to start that process is by searing whenever possible. When foods are seared or sautéed you are offered chances to add salt, spices, umami (from the actual brown sear) and, most importantly, you are left with what one of my chef professors called Kitchen Treasures on the pan. Yeah, the brown stuff.

So in this step we take a pan, melt some coconut oil, add all the veggies, some salt, pepper, and dried thyme.


Don’t worry munchkin. We’ll get to the sausages.

Step Five: Make some room in the pan and then sear those sausages until medium rare, then chop them up into bite sized pieces, stir into the veggies, and add the whole thing to the pot of lentils.

Here’s another random tip. Keep a pile of spices out when searing veg or meats. It’s easier and CLEANER than continually grabbing the salt shaker, the salt bag, the spice jars, etc.

Think about what you want to use and make a pile. 


Add everything to that pot! Deglaze with a dash of apple cider vinegar and a wooden spoon if things are sticking! 


Step Six: Add canned tomato product (crushed, whole peeled, chopped, whatever, + paste) and let that pot simmer for as long as you like! In my case it was until Ned finished edging the entire walkway up to the house for like four hours and after the sun had gone down and I was like “what. Are you doing.” That boy loves landscaping.


That’s it! Let it simmer and reduce! Or you can do it Rose’s way.


Rose’s Lentil Stew

1 lb lentils
1 cup tomato sauce or several fresh tomatoes, chopped
4 cups chopped vegetables such as carrots, celery, onions, zucchini, and/or parsnips
1 Tablespoon broth base (organic, no MSG)
Optional: 2 Tablespoons curry paste
Optional: 1 cup salsa
salt to taste

1. Rinse lentils and remove stones and bad beans.
2. In a large pot, cook lentils in water plus one inch to cover.
3. While simmering, add tomato sauce or chopped fresh tomatoes, and chopped vegetables. Add broth base and water or broth as needed so lentils do not dry out. Simmer until lentils are tender. (Pink lentils take 20 minutes or so, green lentils may take up to an hour. You can reduce cooking time by soaking overnight first.)
4. If you like more zing, add curry paste and/or salsa during the simmering. Salt may not be needed if you are using broth. Taste before adding.
Makes 8 serving.


Allie’s Pink Lentil & Sausage Stew

1 cup lentils
1 heaping Tablespoon Better Than Bouillon (Beef Base) or stock
1 Tablespoon coconut oil
2 cups onion, chopped
1 cup celery, chopped
1 cup carrot, chopped
celtic sea salt and black pepper
dried thyme
1 lb. pork sausages
1 15.5oz can chopped tomatoes
2 heaping Tablespoons tomato paste

1. Rinse lentils and scour for rocks, stones, and bad lentils. Place in a large pot and cover with about 1 inch water or stock. If not using stock, bring water to a simmer and stir in Better That Bouillon.
2. In a large cast iron pan or skillet, over medium high heat, melt coconut oil and add vegetables to sear. Sprinkle salt, pepper, and thyme over veggies and stir frequently for at least 5 minutes, or until veggies have become a little tender and a little brown. Make a space in the middle of the pan by pushing veggies to the side of pan.
3. Add sausages to space and sear 3-4 minutes per side. Lower heat and remove sausages to chop into bite sized pieces. Return to pan of vegetables and stir, then add sausage mixture to lentils pan.
4. Add tomatoes and tomato paste to lentil mixture and maintain a medium low heat. Allow to simmer for at least 15 minutes and as long as you like. Balance with salt and acid and serve hot.

As always, visit our website at The Suppers Programs for all of your recipe needs, curiosities, and to join a meeting today. Don’t forget to follow us on our Instagram or like our Facebook!


No Help at the Hospital

A Welcome From Dor

Dor photo by David Crow

Just about everyone we see at Suppers has — to a greater or lesser degree – “eaten their way” into the problems that motivate them to come to our program.  

The exceptions are our friends with Type I Diabetes. I had a special place in my heart for diabetics long before my son was diagnosed four years ago, in large part because of my relationship with Karen, who has been facilitating Suppers meetings almost as long as I have.

The learning curve for dealing with this disease is practically perpendicular because the consequences are so bad if you don’t take care of business. What surprised me most was how uninformed health care professionals are about what it’s like to live inside a body with diabetes and how the folks who do so need to be accommodated. We aren’t just cooking with our diabetic friends. With the help of our Board member Dr. Adi Benito and facilitator Fiona Capstick, we’re now training facilitators to use glucose monitors and to expand the availability of Suppers for people who feel lost in this diagnosis.

For our friend Lydia, there wasn’t any help where she worked, and she was working at  a hospital.

Lydia’s Story: No Help at the Hospital

I am a registered nurse and have enjoyed working in medicine for over 20 years. At the age of 50, I developed Type I Diabetes, and entered a world I was completely unprepared for in spite of all my experience in health care.

The people at work all know I have diabetes but they are clueless as to what that means in practical or personal terms.

I haven’t hidden the diagnosis, but I do conceal many of the details of what I have to put up with. There is no help at the hospital for people who have to maintain high standards of professionalism while living with a chronic disease.

Here’s an example of my predicament. I have been in the habit of letting my numbers run a little high because if I go at all low in the O.R., it’s a big problem. My brain gets fuzzy. There are lots of times when a nurse can’t drop what she’s doing to fiddle with pumps or take a sugar pill.

So the short-term needs of my profession conflict with my long-term need to keep the numbers as low as possible without going so low that I lose my ability to concentrate.

For the uninitiated, it may be hard to understand why it’s so tricky managing blood-sugar levels. There are so many different variables confounding the decision of how much insulin to take.

  • Eating carbs raises the dose, so now I have a PhD in the carb content of every mouthful of food.
  • Exercise – even walking – lowers the dose.
  • The volume of the food on my plate raises the need for insulin even if the carb content is low. I didn’t know about that before. It explains some past experiences I had after eating large but low-carb meals and ending up with high blood sugar since I did not take enough insulin to deal with the issue of volume.
  • Stimulants, like the caffeine in coffee, spike my sugars too, even if I have no carbs.
  • And too much stress messes everything up and makes it hard to know what to do, especially since my first reaction to stress is to look for chocolate. In general, stress also raises my need for insulin. 

I wouldn’t wish Type I Diabetes on anyone (although there are a few people at the hospital who I wish could have it for just one day). Even when I follow the directions, my blood sugar numbers are all over the place. So hearing others with Type I Diabetes talk at the Suppers table about how they resolve their issues prompts me to try new approaches. For one thing, we are all becoming skeptical of the party line that says go ahead and eat 45 carbs at a meal and cover it with insulin. The one person at our meeting who got her A1C (a three-month measure of blood sugar regulation) below the cut-off for diabetes doesn’t eat that many carbs in a whole day! The new pumps and monitors make it easier to track the consequences of my behavior. It’s fascinating to eat a low-carb meal at the Suppers table and watch the graph line on the continuous blood glucose monitor stay flat as we enjoy our blended asparagus, fresh garden salad, and grilled salmon. 

Lovely Quiche For Lydia, By Allie

But first, let me tell you about Insulin 

48465d_e59e795f6cb742439f1316e9dd4a1081The Insulin/Blood Sugar thing is one of those biological mathematical equations that – despite logic and a doctor’s best “I-think-I-definitely-understand-your-body” face – doesn’t always add up. I used to think it was pretty straightforward, after all it seems like it would be amazingly straightforward:

X carbohydrates + Y units of insulin = Z (Normal Blood Sugar)

Carbohydrates are molecules that break down into glucose molecules. Each glucose molecule contains 32 units of ATP, adenosine triphosphate, or cellular energy. (By the way I TOTALLY spelled “adenosine triphosphate” correctly BEFORE looking it up on Wikipedia for spellcheck. No one saw me do it so I’m telling you guys so you can be proud of me.)

Insulin is a hormone, a protein, produced in normal circumstances by the pancreas. It is excreted when glucose is found in the bloodstream, either through eating food or through the release of glucose storage centers (the liver, our muscles, and in extreme cases, fat) when the body is under some form of stress (like exercise, being chased by a clown, taking a test, or starvation.)

Insulin’s singular and incredibly important job is to shuffle individual molecules of glucose into our cells so that our cells can eat. (Cells gotta eat too, guys.) Insulin is specifically equipped to do this job because it contains (is shaped in) the form of the very “key” which fits into the cell’s “lock” (like a neurotransmitter).

In the case of Type I Diabetes, the pancreas stops producing Insulin and the body absolutely must get Insulin from outside sources or else all cells will starve.
In the case of Type II Diabetes, many cells have developed a resistance to Insulin and are no longer allowing their doors to open – in fact, that “lock” has often become warped on the outside of many cells and Insulin’s “key” doesn’t fit. In this case the cells are also starving so even if a typical Type II patient is overweight – their cells are in fact malnourished. 


It seems as though that’s a pretty straightforward explanation of a seemingly complicated biological reaction. Well, let me re-complicate that for you: the math doesn’t work exactly like that for everyone. There are a few reasons:
Food doesn’t just contain carbohydrates. Fat, fiber, protein – these things slow down the breaking apart of foods on a molecular level and therefore slow down the release of glucose.
We have different metabolisms! Some of our metabolisms are naturally zooming fast (and those metabolisms belong to people who I am more jealous of than happy for) and some are slower (like mine, which reminds me, I need to work out more).
Our lives are different, too. For Lydia, who is often in a high-stress environment, her cellular needs and blood sugar levels are guided more by her Adrenal System (hormones) than they are by the foods she eats and the exercise she completes.

Like Lydia said, she had to really, really learn her body, ever-changing through the days and nights in terms of what it needed. She had to learn her trends, learn her tricks, and most importantly learn something that everyone learns through attending Suppers – that she is not alone in her plight at Suppers even if she feels alone in her medical community. 

Join Suppers, learn your experiments, perform those experiments, and emotionally prepare yourself to be constantly amazed by your body. It’s the only one like it in the whole world, even if you are an identical twin.

So, but, like, what’s most likely to hold me over for awhile?

Well, probably protein rich food but in what form? Only you can know that. Eggs, meat, vegetarian protein – I don’t know what will work for you! But eggs are a good one to try out. So why don’t we try something easy to prepare and, obviously, delightfully scrumptious? Like quiche. 

I LOVE QUICHE. It’s fabulous, it’s classy, and Julia Child likes it and I love Julia Child. Look at her pegboard. Look. At her pegboard. 


Omigod. I love her so much. Photo credit goes to these folks. I want Ned to make me a pegboard for our new kitchen and first he was like “pegboards look stupid in kitchens” and I was like “uh, no they don’t, have you ever even heard of Julia Child?” and then showed him that exact photo and he was like “fine.” Me = winning (again). Let’s do this.

Step One: Forget everything you know about making a Julia Child quiche crust. We don’t want gluten or butter making a debut in this experiment dish when we’re trying to test rice and eggs.

Cook brown rice in a rice cooker until it’s done. On the side, prepare a mixture of:
1 small minced onion
1 egg or 1 flax egg (1 T. ground flax + 2 T water + stirring)
2 Tablespoons freshly grated parmesan cheese (or skip the cheese if you want)
sea salt, lemon juice, and olive oil.
Mix them all together with the rice and press into a deep dish pie pan. Bake in the oven for awhile so the quiche filling doesn’t fall through the crust.

Step Two: Prepare vegetables of your choice to go into your quiche. Today we are using roasted red pepper, garlic, and spinach. Another great combination is kale, portobello, onion. Get creative – what veggies do you like?

The trick is to try to get as much moisture out of the vegetables as possible before mixing them with eggs. 

Step Three: Whip eggs together and, honey, I mean WHIP those eggs. If you’re making a good amount of quiche, use a blender to mix eggs. Dor has a great, great tip for adding some good fat, silky texture, and wonderful flavor to dishes like these – mix eggs and canned coconut milk in a blender on low speed until very well mixed. 

Today we will be using eggs by themselves. (I used 7)

When done, fold in veggies and pour over prepared crust. If it doesn’t look like this and the egg mixture sort of gets sucked up by the rice, you didn’t bake the crust long enough and will definitely remember for next time.


Step Four: Bake, remove, cool, slice, enjoy!


Brown Rice Crusted Vegetable Quiche

For the crust:
1 cup brown rice
1 small onion or 1 small bunch scallions
1 egg or 1 flax egg (1 Tablespoon ground flax + 2 Tablespoons water)
2 Tablespoons parmesan cheese (*optional)
sea salt
2 teaspoons lemon juice
1 Tablespoon olive oil

For the filling:
1/2 Tablespoon coconut oil
2 cups spinach
2 Tablespoons roasted red pepper, minced
1 large clove garlic, minced
sea salt and black pepper
6-8 eggs

1. Grease a deep dish pie plate and preheat oven to 375.
2. Prepare rice in a rice cooker and set aside to cool slightly. Meanwhile, stir together egg or flax egg, parmesan cheese, sea salt, lemon juice, and olive oil. While rice is still warm, stir egg mixture into rice being careful not to cook the egg. Press into a greased pie dish and place in oven. Bake 15-20 minutes at 375 or until firm.
3. In a skillet over medium heat, melt coconut oil. Add spinach, red pepper, and minced garlic. Cook until spinach has wilted and remove.
4. Blend eggs together in a blender or using a whisk in a large bowl. Fold in spinach mixture and pour filling over crust. Don’t worry if filling comes up over quiche crust (or if you want the crust to be over the egg, make sure to press crust up higher on pan)
5. Bake at 350 for 25 minutes or until egg mixture does not jiggle when pan is gently shaken.

As always head to the Suppers Recipe Index to find the recipes that YOU want to experiment with! Today it’s all about you – and, when it comes to food, that’s every day!