Category Archives: Eating

Mushroom Cottage Cheese Dip (or Sauce)

ray peat, dairy, cottage cheese, hormones, health, easy recipes, healthy

While I am exploring all things Ray Peat and now low fat in particular, one food I needed to make peace with is Cottage Cheese. (Note on dairy intolerance at the end.)

Real cheese is fine, but the fat content really blows your daily limit of fat in one mouthful, so it needs to revert to ‘a taste adding condiment’ of 1 or 2 tablespoons only, not the half cup or full cup normally added to a dish.

And before the low carb/keto peeps say ‘but fat doesn’t make you fat,’ this is actually true from another angle but this is particularly for the high fruit, high carb crew – high carbs and even moderate fats don’t really go together, if you are not that active and keeping trim is your aim. If you are sourcing your fuel from fats then it’s a different story, but if carbs are your fuel, then too many fats as well soon create body fat.

(My current aim is 15g of fat per day, and it’s important to give a measurement because too many articles or blogs say ‘lots of fats’ or ‘minimise fats’ and you don’t really know what they mean. Or they say it’s 10% of your calories, so then you have to go and work it all out!)

Now I remember the cottage cheese of old that was kind of a watery, lumpy, tasteless yuck and while the organic type I get now is no longer watery or lumpy, make no mistake, it’s still tasteless!

Like one commentor on social media said, “as if I’m going to eat low fat cheese, bleurgh!”

Well straight out of the tub, I would have to agree there, but it’s too valuable addition to your diet with all that protein (12g protein and 0.2g fat in a serve), so it’s worth experimenting and creating the flavours you love. That’s actually the best part about it – it’s really flexible like that.

So while I have my mind buzzing about all kinds of sweet and savoury options for cottage cheese and I’ve made note of them to bring to you down the track, I wanted to start with something that most of us eat all the time anyway…

Good old mushrooms.

Somehow the end result tasted like Parmesan cheese – don’t ask me how – but I’m not complaining!

Mushroom Cottage Cheese Dip (or sauce.)

2 cups chopped fresh mushrooms

1 tsp ghee (or butter)

½ tsp Himalayan Rock Salt

¼ tsp onion powder

¼ tsp sweet paprika

1 TBS bone broth

1 cup skim cottage cheese

Method

Simply fry the mushrooms with the ghee, bone broth, salt and spices until soft.

Wait until it cools a little then throw it in the food processor with the cottage cheese and give it a whiz.

Simple as that. Then spoon it in to a jar or container and store in the fridge to use as you need it. It will last about a week.

Just a few notes: I use ghee because the buttery flavour is so intense and when you are using so little fat, you want it to be the best tasting ever! But if you don’t have it, then butter will do.

Also with the bone broth – I am lucky in that I can get grass fed organic beef bone broth fresh in a jar from Byron Bay and always have some in my fridge to have as soup or just sip a little hot broth to assist with gut health. As the mushrooms tend to absorb the ghee very quickly and I didn’t want to add more fat, that’s why it needed a little bit of moisture to cook properly and this adds flavour as well. So if you don’t have don’t let that stop you – any liquid stock will do, or just water and a bit more salt.

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Now the herbs – sure you could use fresh herbs in this, if that’s the way you roll, then go for it. Flat leaf parsley would work, rosemary would be amazing, even fresh garlic – sublime.

As for me, I battled with the whole ‘fresh herbs are best’ mind block for years, trying to grow them – worked for a bit but sometimes you need something other than chives and mint, and they’re not evergreen, so you have to keep replanting – pain in the butt. I tried buying herbs from the supermarket and when you finally get around to using them, they are shriveled up in the bottom of the crisper. Fresh onions and garlic for me are way too overpowering and make the whole house stink.

So I’ve made peace with my onion powder (make sure you get the right one that has only onion in it – not the onion salt which has all kinds of additives), sweet paprika (flavoursome and not too hot) and Himalayan rock salt – they’re always there ready when I need them and makes everything taste great. I also use garlic powder sometimes.

Lesson: Get over the guilt, just use whatever you can do easily to make your food taste amazing, and let the rest go. Whatever you want to do is just fine.

So this recipe is great as a dip, or to stir through your zoodles, topping for cucumber rounds or dry baked potato rounds, add a little milk to make it a little more runny for a salad dressing or over your eggs like as in eggs benedict. I bet it would taste great in between eggplant layers as in vege lasagne.

So versatile!

I’ve been eating it all week and the flavour it adds to dishes is wonderful. Time to make another batch!

Rock on low fat cheese!

 

Kristy x

PS: Dairy intolerance – is actually an issue with your gut, which needs fixing, otherwise it gets worse and you become intolerant to more foods. (Unless you are genetically pre-disposed which is a different story. I will write a separate blog post about this because so many are caught in the anti-dairy web and are battling along with their almond and coconut milk and missing key nutrients.)

 

Dieting, weight loss, health and what I’ve learned this year…

ray peat, diet, healthy, hormones, hypothyroidism

It’s been a big year.

A big shift in beliefs around food for me, and what it actually means to be healthy.

Here are the big clangers…

– There is no one-way of eating that suits everyone – knew this, but still a key point.

– Sugar and carbs are not the cause of diabetes, it is more likely to be the over consumption of polyunsaturated fats – which are in nearly everything!

– Nearly every type of diet has a bunch of people whose health became worse afterwards. (Vegan, Paleo, Low Carb etc )

– Eating a large amount of veges is not necessarily health giving. (Bloating, cellulose, oxalate and PUFA overload anyone?)

– More is not better – of anything. (We’re looking at you water and kale!)

– Dairy is not necessarily bad for you.

– Low carb diets may cause long term issues like hypothyroidism for some (like me!), because the whole approach activates stress hormones to process food, which eventually breaks down your body

– Beyond gentle, progressive movement, exercise is actually a stressor for the body and adequate rest and appropriate refueling is critical not to damage the thyroid, metabolism and more

– Looking good, being thin, muscular or fit does not necessarily mean you are healthy.

– So many people are still struggling with their health and weight despite following mainstream and some alternative recommendations perfectly.

Moving forward…

So as for me, I am still tweaking my way with my diet, now inspired by Dr Ray Peat – where the focus is long term, optimal health – especially for your hormones and ramping up metabolism.

Basically this means keeping away from:

Polyunsaturated Fats,

Grains,

Limiting Meat consumption (not that I eat meat but for those who do)

…and eating easily digestible food such as:

Fruit,

Fruit-like Veges, (Zucchini, Cucumber, Tomatoes, Pumpkin)

Root veges, (Carrots, Sweet Potatoes, Potatoes)

Seafood,

Dairy,

Coffee,

Eggs,

Bone Broth,

Gelatin,

Honey,

sometimes White Rice (the only grain that doesn’t damage the gut)

and any fats are Butter, Ghee or Coconut oil.

Most who follow Ray Peat’s philosophies have all put on weight, as the focus is on healing the body rather than weight loss. However those who have managed to achieve both have reduced fat intake to do this.

So the big focus for me in the last 6 months, was to get my daily fat intake lower.

After being on low-carb for so long, where fats were basically unlimited, this wasn’t so easy. I’m aiming now for about 20g per day, which is just enough for any fat-soluble vitamins to absorb.

In a day this looks like – one teaspoon of coconut oil, one teaspoon of butter (5g each) and whatever fat is in my lskim dairy or seafood. I’m limiting eggs to about 3 a week as they are mostly fat too and white fish is limited to 3 times a week.

It’s working so far and I’m feeling leaner and more energetic than I have for a long time.

So if you are still struggling out there, perhaps look to the processed/takeaway food and especially polyunsaturated fats you’re eating, you just may find the gold you seek!

Onward to an awesome 2018 and healthy, happy you!

 

Kristy x

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)

breakfast-801827_1280

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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Banana Buzz Smoothie (hint, hint – coffee!)

 

SmoothiebananacoffeeSo I’m back from Cherry Blossom gazing in Japan and wow(!) what an amazing place that is for a number of different reasons. Will elaborate more in a coming post but for now, I just wanted to show you my latest breakfast-on-the-run creation.

With both more fruit and coffee coming back into my life, start the day with a Ka –BANGO!

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Potato Shortbread Cookies (Gluten free, 4 ingredients)

potato starch, shortbread, coconut, gluten free, 4 ingredients

Since I’ve discovered that heating nut flours like almond flour etc actually increases the oxidisation of PUFAs (poly unsaturated fatty acids) in them and kind of makes them toxic (eek!), you can understand why I’m not so keen to continue making up recipes with these nutty flours in it.

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The switch from very Low Carb to Pro Metabolic eating Part 2 – The OUT list.

saladleavesSo last post I detailed all the foods I’m including in my diet to eat in a pro metabolic way, if you need a refresher of what they were, then click here.

Now here is the ‘perhaps they are not as healthy as we thought’ list.

Some entries may shock you as they did me… approach with an open mind…

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The switch from very Low Carb/Keto to Pro Metabolic eating.

metabolism, hormones, loose skin, Dr Ray Peat, low carb, keto, metabolic

Ok, so I’ve mentioned a few times now that I have changed how I am eating.

The reason:

…my holy grail – low sugar and low carb – stopped working for me and the weight started to pile back on!

Oh no!

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Cherry & Blueberry Popsicles

cherrypopswm

What happened to the cherries this year? Hardly any in the stores and still so expensive. Just as well there are frozen options handy at all times.

Have been loving these fruity popsicles (or Icy Poles for the Aussies!) just as an after dinner ‘cool me down’ and little sweet hit.

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What I’ve learned… was mostly wrong!

happyny2017It’s been an eye opening last 6 months for me on the healthy food front!

I’ve discovered a whole different angle of nutrition based on nourishing, healing and nurturing your body. It supports healthy hormones, regulates your blood sugar, encourages repair and rejuvenation and is basically everything you need for a super healthy body, fast metabolism and easy weight loss/maintenance.

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