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Is healthy eating a struggle? In this video, I’m showing you why "chopping vegetables for 20 minutes" is a struggle worth choosing to avoid the long-term effects of insulin resistance and fatty liver disease. Welcome to my Mediterrasian kitchen! 🌿🥢

I’m sharing my full weekly meal prep, showing you how to make delicious, comforting meals like Homemade Pizza, Burgers, and Georgian Khachapuri—all without the hidden sugars and processed oils found in takeout. From my soft Potato Burger Buns to a protein-packed Lentil Soup, these recipes are designed to help you make informed choices for your metabolic health.

In this video, you’ll learn:

How to make bread and pizza dough without added sugar.

A "sugar-free" sauce hack to replace ketchup and mayo.

How to meal prep roasted chicken and veggies for a busy week.

Traditional Georgian Khachapuri made simple.

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0:00-4:45 *Part 1 & 2: The Doughs*

Homemade Potato Burger Buns

Water: 200g (3/4 cup)
Instant yeast: 8g (2.5 tsp)
Salt: 12g (2 tsp)
Eggs: 2 small or 1 large
Melted butter: 75g (5.5 tbsp)
Boiled Potato: 150g (1 cup)
Flour: 600g (5 cups)
Egg wash: 1 egg + splash of water

Sugar-Free Pizza Dough

Lukewarm water: 315ml (1.3 cups)
Yeast: 2 tsp
Salt: 1 tsp
Olive oil: 2 tbsp
Flour: 380g (3 cups)

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4:46-10:26 *Part 3: Roasted Cauliflower & Tzatziki*

Roasted Cauliflower

Cauliflower: 1 head
Eggs: 2
Flour: 30g (1/4 cup)
Paprika: 2 tsp
Salt: 1 tsp
Black pepper: 0.25 tsp
Veggies: Mushrooms, Tomatoes, Onion, Dill

Tzatziki Sauce

Cucumber: 1 large
Fresh Dill: 1 bunch
Lemon: 1 juice
Sour Cream or Greek Yogurt: 250g (1 cup)

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10:47-12:25 *Part 4: Pizza Assembly*

Mozzarella: 300g
Tomato sauce: 0.5 cup
Fresh cilantro

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14:10-18:20 *Part 5: Roasted Chicken*

Chicken: 1 whole (sectioned)
White onion: 0.5 onion
Ginger: 1 tsp
Garlic: 5 cloves
Lemon: 1 juice
Olive oil: 5 tbsp
Herbs: Dill and Cilantro
Spices: 3 tsp Paprika, 1 tsp Salt, 0.25 tsp Black pepper

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18:26-20:44 *Part 6: Burgers*

Ground Beef: 1kg (2.2 lbs)
Cheddar cheese: 8 slices
Tomato: 1 sliced
Sauce: Tzatziki

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20:45-28:31 *Part 7: Khachapuri & Lentil Soup*

Khachapuri

Water: 200ml
Yogurt: 2 tbsp
Yeast: 2 tsp
Salt: 1 tsp
Flour: 1kg (Add gradually)
Cheese: 750g Imeruli or Feta/Mozzarella mix

Lentil Soup

Olive oil: 3 tbsp
Onion: 1
Carrots: 2
Potatoes: 2
Green lentils: 1 cup
Water: 5 cups
Spinach: 1 bunch
Salt, Pepper, Cilantro

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#FattyLiverDiet #SugarFreeRecipes #MealPrep #InsulinResistance #HealthyCooking #Mediterrasian #Khachapuri #HealthyBurgers