Applesauce Four ingredient Brownies – Ray Peat Inspired


I am slowly working my way through my recipes and tweaking them to be less full of nuts, less fats and introducing more Ray Peat friendly ingredients to offer maximum nutrition, even if it is a sweet treat.

Good fats are great like cacao butter, coconut oil, even grass-fed normal butter, however when the fudge you are eating is equivalent to a tablespoon of fat each mouthful, well ‘the too much of a good thing’ rule may very well apply.

Anyway, I have been thinking about Brownies for a while and I found a couple of recipes that were super simple – just how I like it and in the past I would have used these ingredients for sure.

  1. Brownies – A Big Man’s World – uses Almond Butter
  • which I don’t use any more, too many PUFAs
  1. Brownies – Lil Sipper – uses Protein Powder

– which I don’t use so much now either but I would totally make it like this if I did – may need a bit more sweetener in this one, as she tends to go all ‘no added sugar’ which is definitely not a Peat trait.

So I’ve improvised and tried something a bit different. It has no flour or eggs and when I was mixing it up and it was all runny – I was sure it wouldn’t work. But wonders never cease…

Applesauce 4 ingredient Brownies – Ray Peat Inspired

Makes 8 small brownies

1 cup applesauce*

¼ cup cacao

¼ cup skim milk powder

¼ cup skim sweetened condensed milk

pinch sea salt

(* I make applesauce by just chopping up two apples, add a tablespoon of honey and about a cup of water and simmer for about 30 mins. So it’s a bit more chunky than the normal pureed version. )

So just mix everything together in a bowl.

Pour into a small parchment lined tin. Make sure you leave at least a 2 inches space from the top as this mix rises to at least double its size for some reason! It doesn’t stay that way once cooled but you don’t want it oozing over the top of your tin all over your lovely stove.

I usually put another flat tray under my brownie tin just in case of spillage.

Bake at 180C (360 F) for 35 mins.

Allow to cool out of the oven for at least an hour before trying to cut, as it is quite soft and delicate.

It is actually the best refrigerated overnight.

Top with any type of frosting. Here are some suggestions:-

Chocolate Tweets – this is basically homemade chocolate and features in the picture.

Sweet Potato Chocolate Frosting

Vanilla Sweet Potato Frosting

The whole thing keeps in the fridge for at least 2 weeks. And my taste testers gave it the “mmm yum!” I just can’t believe it’s ‘cakey,’ with no traditional ingredients that would make it that way.

I love how this one turned out, but no doubt I will keep tweaking and see if I can improve it!

Let me know how it works for you.


Kristy x

Chewy Milky Fudge (Nut Free)

ray peat, milk, metabolic, healthy treat,

Given that we know that balanced sugar is actually fuel for all cells in the body – so long as it’s accompanied by adequate nutrients – I set out to make a fudge that ticked all the boxes. (And left out nuts – see previous post.)

The Indian Burfi sweet treat was actually an inspiration for this; it seems to be made in many different ways – including nuts, but one version with milk powder started the creative neurons firing. (In some cases it’s also called Barfi however that’s not such a great word in English to associate with cooking and eating!)

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Nut Free Bliss Balls

nut free, bliss balls, ray peat

We healthy types are a bit bonkers!

(I hear my friends saying “I’ve been trying to tell you that for years!” Bahaha.)

While the heart is in the right place – just trying to be healthy, and help others attain this mystical level of nirvana – this pursuit of health kind of sneaks into extremes very easily, and before you know it, you slip into ‘not healthy’ because of it.

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Holiday eating and accidental Rrarfing (a kind of Carb loading)


So I’m back from the wilds of Iceland and Scotland!

Seriously, if you’ve ever thought you may like to visit Iceland one day, please do yourself a favour and do it.

It is totally like another planet with variations in landscape that are mind-blowing. You can drive 5 km and see green rolling hills with waterfalls, trees and mountains, then jet black bare volcanic dirt as far as the eye can see, then the jet black dirt has rocks on it, then the rocks have tufts of grass, then it’s these round rocks with fluorescent green thick moss all over them. But the strange part is – it’s one or the other – there is never a mixture. Really bizarre. And ice lagoons, and the black beach with chunks of ice on it and of course the aurora – just wow!

Anyway, to see some stunning photos check out my hubby’s instagram page here.

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Chocolate Caramel Chews


By the time you read this I will be in the wilds of Iceland, just spellbound by my surroundings and marveling how great it is to be alive.

Leading up to the trip, I’d been trying a few new slices and fudges, but I either managed to eat it all before taking a picture, or misplaced the recipe.

Just a little distracted by the impending adventure no doubt!

So in the meantime, here is one delicious chewy bite, where I managed to keep it all together.

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Sweetened condensed milk sorbet (light ice cream)

milk , thyroid, fast metabolism, dairy, sugar

Did you know that sugar is actually a powerful metabolic food that feeds every cell in your body? The biggest problem though, is that we all eat it incorrectly, then blame the sugar for being bad for us. Anyway, that’s a thought bubble for another post!

So for those who still allow a little sugar in your life, here is a super easy vanilla ice cream that easily trumps store bought chemical-filled options, and tastes amazing!

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Kayla Itsines – BBG – thinning hair & stretch marks

kayla itsines, bbg, bikini body guide

So interestingly, after my last blog post – Does low carb dieting making your hair fall out? – all over the news in the same week, there was this confession from workout queen Kayla Itsines:-

“My natural hair is actually super short. I have genetically really thin hair,” she wrote, adding that her grandmother and her mom have thin hair as well, and that there is a family history of female pattern baldness. “I can see my hair getting thinner and thinner the older I get.” See articles below.; Cosmopolitan;

And in most of these similar stories, the reason given for it is Female Pattern Baldness that runs in her family. The message of being happy and proud no matter what your issue is commendable. (I learned long ago that worrying what other people think is a waste of a happy life.)

So far so good.

However then in another two articles, there is a mention of hypothyroidism….

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Does Low Carb/Keto eating make your hair fall out?

hair loss, keto, low carb


So I went to a new hairdresser last week, my last one is great but is a 40 min drive away and in Brisbane traffic, it ends up being an hour and a half round trip! The new one is 5 mins away, so it was worth a shot.

However I’m always a bit apprehensive trying a new one as you get to know your hairdressers, they become like friends – so it’s always… Will you like them? Will they like you? Do they do a good job? Do you like the salon and the rest of the crew? Does it all smell like chemicals in there? Do they leave you alone or talk too much? Does it cost 4 times more than you thought it would?

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‘Nutella’ Cheesecake (nut free)


As I’ve mentioned before, I am moving away from cakes and slices being made of all nuts because…

  1. They’re hard to digest
  2. They’re full of polyunsaturated fats, which we now know when eaten in excess, mess with a cell’s ability to process sugar (read more here.)

Potential cause of diabetes anyone?

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