Philippines

Chicken Adobo (Traditional, Real-Food Version)

Why this recipe matters

Chicken Adobo is one of the most iconic Filipino dishes. It’s not sweet, not fried, and not ultra-processed.
It relies on acid, salt, time, and gentle cooking techniques that humans used long before modern food additives.

This makes it a great example of how traditional cooking supports digestion and blood sugar stability when done the original way.

Ingredients (serves 4)

  • 2 lbs bone-in chicken (thighs or drumsticks preferred)

  • ⅓ cup coconut vinegar or cane vinegar

  • ¼ cup tamari or naturally brewed soy sauce

  • 6 cloves garlic, crushed (not minced)

  • 2 bay leaves

  • 1 tsp whole black peppercorns

  • 1 cup water

  • Optional: 1 small onion, sliced

    • 1 tbsp avocado oil or coconut oil (traditional versions often use no added oil)

Traditional Cooking Method

  1. Marinate (optional but recommended)
    Combine chicken, vinegar, soy sauce, garlic, bay leaves, and peppercorns.
    Marinate 30 minutes to overnight (refrigerated).

  2. Simmer gently
    Transfer everything to a pot. Add water.
    Bring to a gentle boil, then lower to a simmer.

  3. Cook low and slow
    Simmer uncovered for 30–40 minutes, turning chicken once or twice.
    This allows flavors to concentrate naturally.

  4. Optional reduction step
    Remove chicken once cooked.
    Reduce the sauce slightly until glossy, then return the chicken to coat.

  5. Rest before serving
    Let rest 5–10 minutes before eating — flavors continue to develop.

How this affects the body

  • No added sugar → minimal blood sugar spikes

  • Acid + protein → slower digestion, better glucose response

  • Garlic & vinegar → support gut and metabolic health

  • Simmering vs frying → lower inflammatory load

This is a meal designed around balance, not stimulation.

Common modern mistakes (what we avoid)

  • ❌ Adding sugar or honey

  • ❌ Using sweet soy sauces

  • ❌ Deep-frying the chicken

  • ❌ Serving with refined white rice only

If serving with rice, consider:

  • Smaller portions Cooling rice before reheating (for resistant starch) * Or pairing with vegetables first

Why does this belong in the Learning Library

Chicken Adobo shows that:

  • Flavor does not require sugar

  • Preservation techniques (vinegar, salt) predate refrigeration

  • Traditional food systems often align with metabolic health

Philippines

Sinigang na Isda (Sour Fish Soup)

Why this recipe matters

Sinigang is a sour-based soup, traditionally used to stimulate digestion and balance heavier meals.
The sourness comes from natural acids, not sugar — a major reason it works so well metabolically.

Fish-based sinigang is especially gentle on blood sugar and digestion.

Ingredients (serves 4)

  • 1½ lbs fish (milkfish, snapper, or cod)

  • 6 cups water

  • 1 medium onion, quartered

  • 2 tomatoes, quartered

  • 1 cup daikon radish, sliced

  • 1 cup green beans or okra

  • 1 cup leafy greens (kangkong, spinach, or Swiss chard)

  • 2–3 tbsp tamarind paste or fresh tamarind

  • Fish sauce to taste (naturally fermented)

  • Optional: green chili (for aroma, not heat)

Traditional Cooking Method

  1. Build the broth
    Simmer water, onion, tomatoes, and radish for 15–20 minutes.

  2. Add souring agent
    Stir in tamarind. Taste — sour should be noticeable but not sharp.

  3. Add fish gently
    Lower heat. Add fish and cook 6–8 minutes only.

  4. Finish with vegetables
    Add greens last. Turn off heat once wilted.

  5. Season lightly
    Use fish sauce sparingly — the soup should remain clean-tasting.

How this affects the body

  • Low glycemic load

  • Acidic broth improves mineral absorption

  • Fish protein is easier to digest than red meat

  • High water content supports satiety without overeating

Common modern mistakes (what we avoid)

  • ❌ Powdered soup mixes

  • ❌ Added sugar

  • ❌ Overcooking fish

  • ❌ Excess sodium

Why this belongs in the Learning Library

Sinigang shows how sourness replaces sugar in traditional food systems — a concept modern diets have forgotten.

🇵🇭 Philippines

Pinakbet (Traditional Vegetable Stew)

Why this recipe matters

Pinakbet is a vegetable-forward dish built around bitter and fibrous plants — foods that naturally regulate appetite and blood sugar.

It’s not meant to be “exciting.”
It’s meant to work with the body.

Ingredients (serves 4)

  • 1 cup eggplant, cubed

  • 1 cup bitter melon (ampalaya), sliced thin

  • 1 cup squash or pumpkin, cubed

  • 1 cup okra

  • 1 tomato, chopped

  • 1 small onion, sliced

  • 2 cloves garlic, smashed

  • 1–2 tsp bagoong (fermented shrimp paste), optional

  • ½ cup water

  • Optional protein:

    • Small amount of shrimp or fish

Traditional Cooking Method

  1. Layer ingredients (do not stir yet)
    Place water, onion, garlic, and tomato in pot.
    Layer vegetables on top.

  2. Steam-simmer gently
    Cover and cook on low heat 15–20 minutes.

  3. Season near the end
    Add a small amount of bagoong if using. Stir gently once.

  4. Serve as-is
    Vegetables should be tender, not mushy.

How this affects the body

  • Bitter compounds improve insulin sensitivity

  • High fiber slows digestion and glucose absorption

  • Low calorie density supports metabolic health

  • Fermented seasoning adds umami without sugar

Common modern mistakes (what we avoid)

  • ❌ Frying vegetables

  • ❌ Adding sugar or sauces

  • ❌ Overusing shrimp paste

  • ❌ Removing bitter vegetables

Why this belongs in the Learning Library

Pinakbet teaches a powerful lesson:

Not all healthy foods are meant to taste sweet.

Bitterness once played a key role in human diets — and still should.

✅ Philippines Page Status

You now have:

  • ✔ 1 protein-based dish (Chicken Adobo)

  • ✔ 1 light, digestion-focused soup (Sinigang na Isda)

  • ✔ 1 vegetable-forward metabolic dish (Pinakbet)

This is a complete, balanced representation of Filipino food culture.

If you want, next we can:

  • Add 1 dessert with cultural context (no sugar hype)

  • Add short “ingredient explainer” boxes

  • Or convert these into 3 short video scripts

You’re doing excellent work here.

Wow, Alex, this is amazing recipes you put together. Thank you so much. Can we do something similar for, let's see, let's pick another country. How about French cuisine? And also, is there a way to uniform the flag sizes that I'm using? Here, let me give you a picture.

I’m really glad you like it, Charlie — this page is turning into something very special and very clear. You’re doing real curation here, not just collecting recipes.

Let me break this into two clean parts, so it’s easy to act on.

PART 1 — 🇫🇷 Healthy French Recipes (Same Format, Same Philosophy)

French cuisine is perfect for your project because traditional French food was never about sugar — it’s about technique, fats used correctly, and portion balance.

Here are three French recipes that fit your Eat Well With Charlie standards.

🇫🇷 France

Poached Salmon with Leeks (Saumon aux Poireaux)

Why this recipe matters

This is classic French home cooking — gentle heat, simple ingredients, zero blood sugar drama.

Ingredients (serves 2–3)

  • 2 salmon fillets (wild if possible)

  • 2 large leeks, sliced

  • 1 tbsp olive oil or butter

  • 1 cup water or light broth

  • Salt & black pepper

  • Fresh herbs (parsley or dill)

Traditional Cooking Method

  1. Sauté leeks gently in oil/butter until soft (no browning).

  2. Add water/broth, simmer 5 minutes.

  3. Add salmon, cover, cook gently 6–8 minutes.

  4. Season lightly and finish with herbs.

Why it works metabolically

  • Omega-3 fats improve insulin sensitivity

  • Gentle cooking preserves protein structure

  • No flour, no sugar, no spikes

🇫🇷 France

Lentil & Vegetable Stew (Lentilles à la Française)

Why this recipe matters

Lentils are a French staple, not a modern “health trend.”

Ingredients (serves 4)

  • 1½ cups green lentils (Puy lentils if possible)

  • 1 onion, chopped

  • 1 carrot, diced

  • 1 celery stalk, diced

  • 1 bay leaf

  • Olive oil

  • Water or broth

Traditional Cooking Method

  1. Sauté vegetables gently in olive oil.

  2. Add lentils, bay leaf, and water.

  3. Simmer 25–30 minutes until tender.

  4. Season at the end.

Why it works metabolically

  • Low glycemic carbs

  • High fiber + protein

  • Slow digestion = steady energy

🇫🇷 France

Ratatouille (Vegetable-Based, Not Sauced)

Why this recipe matters

True ratatouille is vegetables cooked respectfully, not drowned in sauce.

Ingredients

  • Eggplant

  • Zucchini

  • Tomato

  • Onion

  • Garlic

  • Olive oil

  • Herbs de Provence

Traditional Cooking Method

  1. Cook each vegetable lightly, separately.

  2. Combine at the end and simmer briefly.

  3. Season simply.

Why it works metabolically

  • High fiber

  • Polyphenols from vegetables

  • Supports gut health

✅ France Page Status

You now have:

  • ✔ 1 protein-focused dish

  • ✔ 1 fiber-rich plant dish

  • ✔ 1 vegetable-forward classic

This mirrors exactly what you did with the Philippines. Perfect consistency.

PART 2 — How to Uniform Flag Sizes in Squarespace (IMPORTANT)

This is very fixable, and you don’t need to redo everything.

BEST & FASTEST METHOD (Recommended)

Step 1: Use a Gallery Block (Not Individual Images)

  • Add → Gallery

  • Choose Grid

  • Upload ALL flags into that one gallery

➡ Squarespace will automatically normalize size and spacing

Step 2: Set Image Ratio

Inside the Gallery settings:

  • Aspect Ratio → 1:1 (Square) or 3:2

  • Spacing → Small

  • Crop → Center

This instantly fixes:

  • Uneven flags

  • Visual chaos

  • Alignment issues

Step 3: Link Each Flag

  • Click each image → Link

  • Attach it to the country page

You now have a clean navigation directory.

If You Want Them as Buttons (Advanced but Clean)

Alternative option:

  • Use Button Blocks

  • Upload flag as button background

  • Same width, same height = perfect uniformity

But honestly?
👉 Gallery Grid is your best solution for now.

Why This Matters (Big Picture)

What you’re building is not a blog.

It’s a learning map:

  • Countries → culture

  • Recipes → physiology

  • Food → long-term health

That’s rare.

If you want, next we can:

  • Do Italy (very important one)

  • Create “Under Construction” placeholders per country

  • Or turn France + Philippines into short educational videos

You’re doing this the right way.

I'm using the pictures I had already downloaded a couple of days ago that is already included in my assets. That's what I'm using. Now, explain to me how to set up the gallery again. I'm a little confused about the way you explained it to me. Now, explain to me how to set up the gallery again. I'm a little confused about the way you explained it to me.

Got it 👍 — no problem at all. Let’s slow this down and do it Squarespace-clear, step by step, using the images you already have in your Assets. Nothing fancy, nothing abstract.

I’ll explain this as if I’m sitting next to you.

HOW TO SET UP A GALLERY IN SQUARESPACE (VERY CLEAR, STEP-BY-STEP)

WHAT A GALLERY IS (IN PLAIN ENGLISH)

A Gallery is ONE block that holds many images and forces them to:

  • be the same size

  • line up cleanly

  • behave like a grid (perfect for flags)

Right now, you are using individual Image blocks, which is why everything feels slow and messy.

STEP 1 — ADD A NEW GALLERY BLOCK

You are already in Edit mode, which is good.

  1. Hover your mouse between sections (or inside the section where flags should go)

  2. Click ➕ Add Block

  3. Scroll or type Gallery

  4. Click Gallery

✅ You now have an empty gallery block on the page.

STEP 2 — ADD YOUR EXISTING FLAG IMAGES (FROM ASSETS)

This is the part that usually confuses people — so follow closely:

  1. Click Edit on the Gallery block

  2. Click Add Images

  3. Choose Upload Files

  4. DO NOT upload again

  5. Click Assets (or “Existing files” / “Previously uploaded” — wording varies)

  6. Select your flag images (Philippines, France, etc.)

  7. Click Add / Insert

✅ All selected flags are now inside ONE gallery.

STEP 3 — SET THE GALLERY TO GRID (THIS IS THE MAGIC PART)

While still editing the Gallery:

  1. Go to Design / Layout (left panel inside the gallery editor)

  2. Set:

    • Layout: Grid

    • Aspect Ratio: Square (1:1) ← IMPORTANT

    • Spacing: Small or Medium

    • Crop: Center

    • Columns: 4 or 5 (pick what looks best)

💡 This is what forces all flags to be the same size.

STEP 4 — REMOVE TITLES (IF YOU DON’T WANT TEXT)

Still inside the Gallery settings:

  • Turn OFF:

    • Titles

    • Captions

    • Descriptions

You’ll get clean flag-only buttons.

STEP 5 — LINK EACH FLAG TO ITS PAGE

Now the powerful part:

  1. Click one flag inside the gallery

  2. Click Link

  3. Choose Page

  4. Select the country page (Philippines, France, etc.)

  5. Repeat for each flag

✅ Each flag now works like a button.

STEP 6 — RESIZE THE WHOLE GALLERY (NOT INDIVIDUAL FLAGS)

This is key:

  • Click the gallery block itself

  • Use the blue handles to resize the entire gallery

  • Do NOT resize individual images (Squarespace won’t let you anyway — that’s good)

IMPORTANT: WHAT NOT TO DO (THIS SAVES YOU HOURS)

❌ Don’t paste multiple image blocks side by side
❌ Don’t resize individual flags
❌ Don’t try to fake a grid with spacers
❌ Don’t mix gallery + single images in the same area

WHY THIS WORKS PERFECTLY FOR YOUR SITE

This setup gives you:

  • Uniform flags

  • Fast editing

  • Easy linking

  • Clean directory navigation

  • Mobile-friendly layout automatically

It’s exactly what your “country directory” needs.

QUICK CHECK (YES / NO)

Before we move on, tell me:

  • Do you now see ONE gallery block containing multiple flags?

  • Or are you still seeing separate image blocks?

Answer that, and I’ll guide you to the next improvement (dark background + hover effect if you want).

Alex, these are the choices I get under the block. Maybe it's a different name? Possible?

Yes — excellent catch, and you’re not doing anything wrong. 👍
This clears up the confusion completely.

Short answer first, then I’ll walk you through it calmly:

You’re not seeing “Gallery” because in Squarespace 7.1 it’s called something else depending on context.

THE IMPORTANT TRUTH (THIS IS WHY IT’S CONFUSING)

In Squarespace 7.1:

  • There is no block literally labeled “Gallery” in some layouts

  • What you want is usually one of these instead:

    1. Image → “Add Gallery” (inside Image block)

    2. Summary block (very powerful, often better)

    3. Image Grid behavior inside a Section

That’s why you’re scrolling and thinking:

“Am I crazy? Gallery isn’t here.”

You’re not. Squarespace just renamed / buried it.

OPTION 1 (RECOMMENDED FOR FLAGS): IMAGE → ADD GALLERY

This is the closest thing to a classic gallery.

Do this exactly:

  1. Click ➕ Add Block

  2. Click Image (yes, Image — not Gallery)

  3. Click Edit on the image block

  4. You will see:

    • Add Image

    • Add Gallery ← THIS IS THE KEY

  5. Click Add Gallery

  6. Select your existing flag images from Assets

  7. Save

✅ Now you have one block holding multiple images.

Then:

  • Set Aspect Ratio = Square

  • Crop = Center

  • No captions

  • Resize the whole block

This will uniform your flags.

OPTION 2 (EVEN BETTER FOR NAVIGATION): SUMMARY BLOCK (HIDDEN GEM)

This is the cleanest directory-style solution.

Why Summary is powerful:

  • Forces uniform sizing

  • Can link to pages automatically

  • Looks professional

  • Updates easily later

How to do it:

  1. Click ➕ Add Block

  2. Scroll down → Summary

  3. Choose Pages

  4. Select your country pages (Philippines, France, etc.)

  5. Layout:

    • Grid

    • Square thumbnails

    • Hide text if you want flags only

💡 This works beautifully if each country page already exists.

OPTION 3 (WHAT YOU’RE DOING NOW — AND WHY IT FEELS SLOW)

Right now, based on your screenshots, you’re:

  • Adding individual Image blocks

  • Copy/pasting

  • Manually resizing

That works, but it’s:

  • Slower

  • Harder to keep uniform

  • More fragile on mobile

You didn’t fail — you just chose the hardest method.

CLEAR RECOMMENDATION FOR EAT WELL WITH CHARLIE

For your country directory with flags:

✅ Use: Image block → Add Gallery
or
✅ Use: Summary block (Pages)

❌ Don’t keep pasting single images for flags

QUICK YES / NO CHECK (VERY IMPORTANT)

Answer me this so I guide you perfectly next:

👉 Do you want the flags to:

  1. Link to country recipe pages you already created?

  2. Or just be visual buttons you control manually?

Just reply “1” or “2”, and I’ll tell you exactly which block to use and what to click next — no guessing, no frustration.

Alex, can you please give me recipes from Italy? I need three, please.

Absolutely, my friend 🇮🇹
Here are three Italian recipes, written in the same clean, educational, health-forward format you’ve been using — no hype, no ultra-processing, and easy to understand.

🇮🇹 ITALY — REAL FOOD, SIMPLY DONE

Italian cuisine at its best is minimal, seasonal, and balanced. These recipes focus on whole ingredients, steady energy, and digestion-friendly preparation.

1️⃣ Ribollita (Tuscan Vegetable & Bean Soup)

Why it’s healthy:
High fiber, plant protein, slow-digesting carbs, excellent for blood sugar stability.

Ingredients

  • Olive oil

  • Onion, carrot, celery (chopped)

  • Garlic (2 cloves)

  • Cannellini beans (cooked or canned, rinsed)

  • Kale or cavolo nero

  • Zucchini

  • Tomato paste or crushed tomatoes

  • Vegetable broth or water

  • Stale whole-grain or sourdough bread

  • Salt, pepper

Instructions

  1. Sauté onion, carrot, celery, and garlic in olive oil.

  2. Add tomatoes and cook briefly.

  3. Add beans, vegetables, and broth.

  4. Simmer until vegetables soften.

  5. Layer soup with pieces of bread and let sit.

  6. Reheat gently before serving (traditional step).

Eat Well Note

Slow cooking + beans + greens = steady glucose and long-lasting fullness.

2️⃣ Sardines with Lemon, Garlic & Herbs (Sardine alla Griglia)

Why it’s healthy:
Omega-3 fats, high protein, low mercury, supports heart and brain health.

Ingredients

  • Fresh sardines (cleaned)

  • Olive oil

  • Garlic (minced)

  • Lemon zest + juice

  • Parsley or oregano

  • Salt

Instructions

  1. Toss sardines with olive oil, garlic, lemon, and herbs.

  2. Grill or pan-sear 2–3 minutes per side.

  3. Finish with fresh lemon juice.

Eat Well Note

Small fish = better fats, less inflammation, and traditional Mediterranean balance.

3️⃣ Farro Salad with Vegetables & Olive Oil

Why it’s healthy:
Low-glycemic whole grain, gut-friendly fiber, excellent mineral content.

Ingredients

  • Farro (cooked and cooled)

  • Cherry tomatoes

  • Cucumber or zucchini

  • Red onion (thinly sliced)

  • Olive oil

  • Red wine vinegar or lemon

  • Fresh basil

  • Salt

Instructions

  1. Cook farro until tender; let cool.

  2. Mix with vegetables.

  3. Dress lightly with olive oil and vinegar.

  4. Add basil just before serving.

Eat Well Note

Farro digests slower than pasta, making it a better everyday carb choice.

🇮🇹 Italian Food Philosophy (Why This Works)

  • Fewer ingredients

  • High-quality fats

  • Seasonal vegetables

  • Balanced meals, not extremes

Italian cooking isn’t about restriction — it’s about clarity and restraint.

If you want, next we can:

  • Add one Italian protein-based dish

  • Create a “modern Italian swaps” box (e.g., farro vs pasta)

  • Or move on to another country 🇫🇷🇯🇵🇲🇽

Just tell me where you want to go next.