Category Archives: Recipes

Fruity Cake

fruitycake

(Image by www.adrianalfordphotography.com)

Since I started reading and blogging about the Ray Peat way of eating – it’s been about 3 years now – my realisation is that 90% of people put on weight when they start eating this way.

(I did a survey on my One Ten Toned –Slimbirdy – Eating Peaty FB Group and the result was 88% with weight gain – so very close.)

One of the reasons is that many keep fat intake quite high along with what is essentially a high carb diet.

There are a few problems with this:-

  1. Free fatty acids in the blood inhibit glucose metabolism
  2. It’s basically a prescription for diabetes
  3. It is probably the most more-ish/addictive combination encouraging over consumption
  4. Consumed fat converts to body fat more easily than carbs in an excess calorie situation.

Read more here:

Why carbs & fats together are irresistible.

Fats are more responsible for body fat increase.

Sure saturated fats are more protective than PUFAs, however the amount you need is very minimal.

Some advocate that the food we’re eating like eggs, milk, meat, cheese etc have more than enough fat and no added fat is needed at all – as in don’t even cook with it. In fact there’s probably too much in some foods already and therefore more fat reduced options are recommended like skim milk, cottage cheese etc if you have excess weight/fat issues.

So, when it comes to making your desserts and sweet treats, the emphasis should be on carbs and protein (where possible) and hardly any fat should be used at all. So put down your butter based fudge, heavy cream ice cream and chocolate based slice and let’s make something more fruit based.

Now this recipe is an adaptation of the classic Country Women’s Association Three Ingredient Fruit Cake. You’re supposed to soak the dried fruit overnight and go from there. However I’m not that organised and if I’m in the mood to cook, I want to do it now and not wait; the feeling might be gone by the morning!

So let’s get into it…

Fruity Cake (Approx 10 small slices)

2 cups medjool dates chopped (8 dates)

½ cup orange juice

½ cup gluten free self-raising flour

1 TBS butter

1 medium banana

pinch sea salt

How you do it…

  1. Place dates, salt in a medium saucepan and pour over juice.
  2. Bring to a boil, reduce heat to a simmer for 2 minutes, squashing the dates a little as it cooks. Remove from heat, add butter, mix it in and leave to cool off a little.
  3. Preheat oven to 150°C
  4. Line a small baking tin with baking paper and set aside.
  5. Mash the banana in the date mix, add the self-raising flour and stir well until completely combined.
  6. Spoon into small cake tin and bake for 30 mins covered with more paper.
  7. Remove from oven and leave cake to cool entirely in the tin.
  8. Keep in an airtight container in the fridge.

(See the end for the macro breakdown.)

Other substitutes/additions to try…

  • iced coffee instead of OJ
  • black coffee instead of OJ
  • ginger ale instead of OJ
  • macadamia nuts
  • cinnamon or other spices
  • any dried fruit just make sure preservative and oil free

Now I used dates in this recipe instead of just dried fruit, because I’m yet to find any dried sultanas, raisins, whatever, without sunflower oil and/or preservative 220.

I accidentally made a batch without banana one time and a separate time forgot the small amount of butter and both times my taste tester declared – “Not as good as last time.”

So these were the two additions essential to make it a moist, yummy delight.

You can eat it just warm from the oven, but it’s quite soft to cut.

It’s best after a night in the fridge and warmed up in the microwave or toasted a little under the grill.

So enjoy this fruit based delight and help your body reach optimal health.

Happy easy cooking.

 

Kristy x

Macros/Calories – for those who track that kind of thing

Total

232g carbs – 13.5g fat – 8.5g protein – 1000cal

Slice

23.2g carbs – 1.35g fat – 0.85g protein – 100cal

Butter “Chicken” Vegetables Recipe

protein fasting, ray peat, vegan, intermittent fasting, metabolism, hormones

Who’s heard of protein fasting?

It’s supposed to be the safest way to tap into autophagy (body protein recycling) without wrecking your metabolism and hormones like regular intermittent fasting tends to do, especially for women.

More on that another time but in the meantime, a big batch recipe that saves you cooking for a few days at least.

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Sweet Paprika Fish Pot with Mango

I keep hearing this a lot in the Ray Peat groups and forums – but what can I eat? So this year, I’m going to find, share and create more food suggestions and recipes to make life easier for myself and everyone else.

I’m not a fan of long-winded, elaborate recipes, I prefer quick and simple, but you can still pick a herb or a spice that can change the dish completely and give it a little pizzazz.

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Chocolate Peanut Butter Sorbet

ray peat, low fat, chocolate, peanut butter, metabolism

Excited to bring you the chocolately peanut buttery version of my light ice cream!

Normally I’m not a fan of chocolate ice cream, preferring real chocolate every time. But this time it’s different, somehow I’ve managed to get the intensity just right and the combo is bliss.

I’ve made it four times since the first time already! Just as well it’s super easy to make.

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Low fat custard (Ray Peat Inspired)

ray peat, protein, low fat, metabolism, hormones

So given my latest direction of Ray Peat inspired eating, custard would have to be one of the most perfect dessert foods. Milk, sugar, maybe eggs, maybe gelatin – they’re all on the preferred foods list for optimal health in Ray’s book. So it’s not like you are cheating in any way when you eat this – you’re supposed to be!

So perhaps I should put ‘guilt free’ in the title?

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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.

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Applesauce Four ingredient Brownies – Ray Peat Inspired

ApplesauceBrowniesPink

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.

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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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Chocolate Caramel Chews

ChocolateCaramelChews

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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