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What did we eat?

Updated: Oct 12, 2023

The most common question I get is “what did you eat??” Since there are different stages to the Body Ecology Diet, I will share what we were eating during the first phase of healing. These are just a few recipes/meals I remember making quite a bit. We soaked our grains but now you can buy sprouted grains and nut butters. Here is an article that talks about the importance of soaking and sprouting. I would recommend the Body Ecology Living Cookbook for lots of great recipes!


  • Eggs-Tula ate a lot of eggs cooked in ghee (clarified butter) or coconut oil.

  • Pumpkin Pancakes

1/2 cup organic pureed pumpkin

1/2 cup organic nut butter (we used Sunbutter® or sprouted almond butter)

4 tbls ground flax

6 eggs

2 tsp organic cinnamon

1 tsp aluminum free baking powder

Mix all the ingredients with an electric mixer. Cook on skillet over low heat or pour into waffle maker. We topped with ghee (clarified butter) but now there is Lakanto Syrup made with low glycemic monk fruit.

  • Sprouted Millet Pancakes/Waffles

We could have adapted this recipe from another but I would give credit where it is due if I could remember where it came from.

Ingredients list:

2 cups millet (soaked overnight in water, or you can buy it here)

2 medium zucchini

3 tablespoons coconut oil

3 egg yolks

1 teaspoon alcohol free vanilla

Mince the zucchini in the food processor. Add the soaked millet (raw, uncooked), eggs yolks, coconut oil and vanilla and puree into a batter. Grease your pan or waffle iron with either coconut oil or ghee and spoon the batter on. Cook on low heat until lightly brown on each side. We topped with ghee but you can use Lakanto Syrup.


  • Turkey bacon wraps

Cook turkey bacon and add vegenaise, avocado, sauteed onions, tomatoes, or other vegetables and

roll them up.

  • Deli meat roll ups (you can add some vegenaise and avocado or eat them plain)

  • Smoked salmon and sardines-this was always Tula’s go-to!

  • Cucumber slices with chicken salad or tuna salad

  • Fermented coconut yogurt-Here is a video on how to make it

  • Carrot sticks

  • Celery with Sunbutter® or sprouted almond butter with dulse flakes (“ants on a log”)


  • Avocado mousse

1 avocado

¼ cup water

3 tbls cacao powder

1 tbls mesquite powder

1 tbls powdered Lakanto

½ tsp vanilla

Pinch salt

Soak until soft and fry in coconut oil. Or use Body Ecology’s recipe and add sauteed onions and carrots to the pan.

  • Avocado ice pops

2 cups water

2 mashed avocados

½ cup lime juice

½ cup chopped mint

Stevia to taste

Pour into ice pop molds and freeze overnight

  • Coconut oil suckers

I couldn’t find my exact recipe but found this one which has the same ingredients but I bought a sucker mold and sticks instead of using the tray.

  • Dehydrated veggies

I bought a dehydrator and dehydrated many different vegetables, mostly kale. If I were you I would save yourself the time and buy the many different brands of dehydrated vegetables on the market. Just make sure they don’t have added sugars.


  • Chicken-we ate a lot of organic whole chickens that we roasted with vegetables, then used the bones to make a bone broth that turned into a delicious soup the following night! Some of the vegetables we added were carrots, celery, onion, kale, collard greens, etc. After stage 1 of the diet we added gluten free pasta.

  • Lots of greens! We had leafy greens most nights for dinner as a side. Swiss chard, collard greens, kale, bok choy. I saute them first in a drizzle of olive oil, then add a little water to the pot, cover and cook for around 10-15 minutes. Season with salt and pepper. There’s tons of ways to cook leafy greens and plenty of recipes online.

  • Stir-fry with chicken, beef or pork with vegetables and tamari or coconut aminos (both gluten-free soy sauce alternatives)


  • Fermented coconut yogurt ice cream

Take the above recipe for fermented coconut yogurt and put it in an ice cream machine! We added some Lakanto to taste and some peppermint flavoring and topped with finely chopped sugar free dairy free chocolate. A few brands you can try are Lily’s, Lakanto, and Luv.

  • Quinoa crunch bars (These were a particular hit with the girls)

¾ cup nut butter

2 cups quinoa puffs (or more)

⅓ cup Lakanto

½ cup coconut oil

Mix together and put in pie plate. Put in fridge while you make the topping.


2 tbls coconut oil

1 oz. sugar free dairy free chocolate

Stir on low heat until melted. Pour over the cold bars and refrigerate until firm. My girls couldn’t wait that long so we would put it in the freezer to speed up the process. :)

After we saw marked improvements, we added beans, flours, and other kinds of nuts (almonds are the only nuts allowed on stage 1) which opened up a lot of new recipes.

© Copyright A Journey Off the Spectrum 2022

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Such good info!!

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