Diana Keuilian

Recipe Hacking

Date Aired: September 22, 2017

Episode Description

With today’s era of rampant food allergies, gluten free popularity and the rise of paleo eating, putting together a meal that will satisfy eveyone is easier said than done. Dianna describes how to do this to please everyone at the table. Lean how to turn some of our greatest comfort foods into healthy, paleo delicious treats.


Books  The recipe hacker


  • Our life expectancies are declining with high levels of obesity and chronic disease
  • She was concerned about the health of her children so she wanted them to have healthy food that is fun, tastes good and feels and looks like what their friends are eating.


  • Grain free diet
  • For sugar
    • Stevia natural zero calorie is a leaf, close to nature
    • Dates
    • Raw honey
  • She has menu planner
  • Focus on what we can eat and not on what we can’t eat
    • For example she has a healthy recipe for chocolate glazed donuts.
  • Focus on gratitude
  • Whole food will have natural energy
  • We want to eat as close to earth as possible
  • We want to avoid foods that are to processed with too many calories
  • Avoid hydrogenated and processed oils which are processed to have a long shelf life.
  • Processed foods with chemicals and additives lead to obesity and poor health
  • Additives see as foreign and can generate autoimmune response


  • Taking a recipe and substituting healthy ingredients.


  • Blanched almond flour can substitute one for one for wheat flour
  • Almond flour is denser
  • Almond meal has skin on darker flour not as light
  • Blanched almond flour is lighter but not as light as wheat flour
    • Has maganese, vitamin E , mono unsaturated fats
  • Coconut, arrow root, flaxmeal use less because absorb more liquids.
  • Coconut flour, arrowroot flour ( a tuber) are very light so she mixes
  • She uses blanched almond flour mixed with other flours

Substitution for 2.5 cups  wheat flour

  • Can substitute blanched almond flour
  • 1 cup blanched almond flour
  • ¼ c -1/3 c coconut flour absorbs) for one cup flour
  • 2 T arrow root starch for remaining ½ cup wheat
  • then balance liquids
  • However each acts differently
  • For liquids can add melted oil, eggs, milk
  • Thee taste better than processed food than we are used to


Coconut palm sugar

  • Sub one for one for refined sugar
  • Not as sweet
  • Fewer calories
  • Filled with nutrients
    • Iron
    • Zinc
    • Potassium
    • Calcium

No artificial Sweeteners

  • Artificial sweeteners
  • Splenda highly processed
  • Aspartane neurotoxin

Raw honey

  • Enzymes, vitamins, antioxidants

Maple syrup

  • Maple flavoured syrup is corn syrup very processed
    • High sugars


  • Have wholesome sweetener will counteract after taste, then you get used to it


  • Drops stevia 1 t coconut palm sugar
  • Melt raw honey in double boiler gently melt in double boiler so is a little more liquid
  • Unsweetened chocolate with stevia
  • Blueberry sauce: liquid stevia and arrowroot


  • Coconut oil for Thai food or sweeter foods
    • Unique blend of fatty acids
  • Olive oil for savory dishes


1T flaxmeal with 3 T water replaces egg.  Let it sit for binding effect

  • Omega 3
  • Essential fatty acids
  • Soluble and insoluble fiber
  • Never use more than 25 %


  • These are
    • Grains
      • Are highly processed
      • Are genetically modified
    • Gluten
      • We don’t have the enzymes to digest gluten leading to undigested proteins going into the blood stream
      • Through molecular mimicry, the antibodies against gluten also attack other tissues such as
        • the purkinje cells (balance cells) in the cerebellum
          • leads to ”gluten ataxia”
        • The pancreatic islet cells leading to an autoimmune form of diabetes
        • Thyroid Cells
    • Diary
    • Soy
      • Is genetically modified
    • Refined cane sugar
      • Sugar hard on pancreas increase insulinà IR
      • Leaches out vitamins
      • Sugar depletes a lot of vitamins and affects immunity
  • These are calorie dense
  • These can lead to autoimmune diseases
  • We don’t have to fight against these as can lead to autoimmune disease


  • Slow cooker like chef preparing meal
  • Kitchen knife, cutting board, skillet pans, spiral slicer slice veggies into noodles, foo processer (blend dressing, chopper, grate 


  • Get Unhealthy Foods out of pantry
    • Remove temptations Once established new habit and healthy id default maybe can add old stuff
    • It is a lifestyle
  • Nutritional Yeast
    • Big yellow flakes with a nutty flavor
    • High in vitamin B 12
    • Can add to a sauce with a cheese flavor sauce made out of cashews
  • Coconut Aminos
    • Replace soy sauce
    • Less refined
    • Not GMO
    • In savory dinner recipes
  • Quinoa
    • High in protein
    • One of few foods that contains all nine amino acids
    • High in fiber, magnesium, B vitamins, iron, potassium, calcium and vitamin E
    • Has beneficial antioxidants
    • Nutritional Yeast