Category Archives: Weight loss cooking

Veggie Burger – Ray Peat Inspired

low fat, ray peat, weight loss, metabolism,

(Image by www.adrianalfordphotography.com)

While grass-fed meat is definitely on the Ray Peat menu, there is some debate on the forum & groups as to how much everyone should be eating.

Issues may include:

  • Difficult to digest
  • Maybe too high in PUFA (like chicken)
  • Too much iron
  • Too high in phosphorus
  • Too high in tryptophan, methionine, cystine
  • Should eat all parts of the animal not just muscle meat

And for some like me, it just makes me feel blah – heavy on digestion, tired, sluggish, foggy in the head etc. I hate cooking with it and the smell of it. So I compromise and only have fish.

So even if you are a meat eater, sometimes you just might feel like a break from it. This dish is really filling but light at the same time.

Veggie Burger

(makes about 5, food processor required)

2 cups baked pumpkin

½ cup cooked veges (like zucchini or peppers)

1 egg

2 slices gluten free bread (or sour dough)

¼ cup potato starch

2 large mushrooms

½ cup cheddar cheese ( or Feta or Parmesan cheese)

½ cup cooked rice

½ large onion

¼ tsp onion powder

¼ tsp sweet paprika

2 TBS Worcestershire sauce (or coconut amino soy)

1 TBS fresh garlic (or garlic powder)

2 TBS butter

salt/ pepper

How to do it…

Ok so it can be a bit all over the place, so bear with me and I will try and make it easy…

Step 1

Bake your pumpkin. I rub in a little refined coconut oil, and salt and bake on 200C (400F) for 30 minutes.

Pull out the pumpkin and put the two slices of bread in the oven and turn it down to about 100C (200F) – you want to leave the bread in there for about 30 minutes, so it goes rock hard. (If you leave the oven up too high, it will burn on the outside and stay raw in the middle.)

Step 2

If you don’t already have left over cooked veges, then you can boil up a bit of zucchini or you might want to bake them as well with the pumpkin. Up to you. Just make sure it’s not too watery.

Step 3

While all that oven stuff is going on, chop your mushrooms and onions (peppers and garlic – if using.) Fry these up with all spices in the butter in a frying pan, over low heat until soft. Then leave it in the pan until later.

Step 4

When your bread is crispy (but not burned!) take it out of the oven, break it up into smaller pieces then whack it in the food processor to make breadcrumbs. This may take a few minutes. Pour into another bowl when done. If you still have any chunky bits, just pull them out.

Step 5

Measure out your potato starch and be ready to bring everything together.

Step 6

Back in the food processor, add your pumpkin, the egg, Worcestershire sauce and a bit of salt and pepper. Whiz until well combined.

At this point it looks like a bit of a sloppy mess, but don’t worry, the dry ingredients of the breadcrumbs and a bit of flour help bring it all together.

Step 7

Pour the pumpkin mix into a bowl. Then add the rice, cheese, fried mushrooms etc And gently stir through. Next go the breadcrumbs and flour last of all. It starts looking a bit more pliable and you feel a great sense of relief!

Step 8

Clean out your frying pan and grab a bit more butter (or coconut oil.) Put it on medium heat.

So to form your burger, wet your hands and scoop out a heaped tablespoon full of the mix and mold into a round burger shape and place in the heating pan. Keep doing this until all the mix is used up.

Fry on each side for about 3-4 minutes – it should be browning on the outside.

Then serve however you like your burgers.

Maybe serve with…

  • sweet chilli sauce/tomato sauce
  • slow fried onions
  • beetroot slices
  • lettuce
  • tomatoes
  • slice of cheese
  • pineapple
  • grated carrot

Leftovers keep in the fridge up to 3 days. I haven’t tried freezing them.

So this is far more involved than I usually like my cooking, however it is much easier if you just have pre cooked pumpkin and veges from previous days. You can also experiment and use different things in it, however I believe the breadcrumbs, flour and possibly the egg are pretty much essential for it to work.

Happy cooking and I’d love to see your pics if you make it!

 

Kristy x

Low Fat Chewy Plum Fudge

ray peat, low fat, weight loss

When people start eating a Dr Ray Peat type of diet they think, “look saturated fat is protective so gimme all the ice cream, let me put butter on everything and what do you mean a handful of grated cheese at every meal may be too much?”

20 kgs (40lbs) overweight a few months later and they wonder what happened!

Saturated fat IS protective, but only in the right doses.

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Pro metabolic snack ideas

Fruitcheese

I had a question on Instagram recently – “why are you trying to eat so much fruit?”

This was in response to one of my snack pics and caption explaining how I am trying to eat 10 cups of fruit a day.

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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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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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White Choc Fruity Bites & FYI on Teeth Remineralisation & Phytic Acid

coconut, coconut butter, dates, prunes, healthy snack, dessert

So since I’ve been eating a little more along the Dr Ray Peat principles, read what that is here. I’ve found that drinking sweetened tea or coffee with honey and not rinsing between, has affected my teeth. A bit of sensitivity and lingering dull pain here and there.

Cut straight to the end – I’ve fixed it – however it started me looking into the remineralisation of teeth.

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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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Coffee Gummies

coffee, gelatin, gummies, gut health, ray peat, gelatin australiaNow that coffee has crept back into my life a little, it was inevitable that it would appear in some recipes. Added here, it gives a brilliant taste to the gummie lolly, which ends up all creamy, sweet and bursting with flavour.

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Healthy Chocolate Paddle Pops

I’ve been reading lots of recipes for banana ice-cream lately with some peeps even making whole recipe books about it! And most others declaring that it is soooo good. I’ve been meaning to try it for a while, but I don’t usually eat bananas as I find them too starchy and just all too much really.

I’ve bought bananas a few times and cut it up and whacked it in the freezer with the intention of giving it a go, to see if it is ‘just like normal ice-cream’ as they say but every time I would forget and 3 months later – oops the frozen bananas are a bit too rank to do anything other than throw them away. (Sorry food waste police!)

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