Tag Archives: coconut oil

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

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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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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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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Chocolate Sweet Potato Frosting

sweet potato, frosting, icing, healthy, party food

Full confession: this was not my idea.

I first heard about it on Mummy Made it and because I am currently zoned in on all things icing and frosting at the moment to zshush up my creations, I thought I would explore further.

Google reveals that quite a few knew about this about 5 years ago and I’m late to the party! Better late than never right?

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Is ‘Coconut Body Milk by Eco by Sonya’ the only low PUFA natural skincare in the world?

coconut, low pufa, naturalskincare, liver spots, antiaging

 

Quick quiz….

(*Also note update at the end.)

What is a PUFA?  –  Why is it a problem?  –  How does it relate to my skin and aging?

Ok, PUFAs are Poly Unsaturated Fatty Acids and despite many a traditional dietitian still espousing that it’s the healthier oil – think nut oil, seed oil, grain oil – like sunflower, canola, rice bran – others like Biologist Dr Ray Peat say that due to its unstable nature – ie: easily breaks down in heat and light – it actually may be toxic and inflammatory and cause a whole host of issues like this:-

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DIY Healthy Chocolate Chips

chocchipsname

Every time I was in my local health store, I would look at the packets of healthy choc chips longingly, thinking of all the yummy treats to which I could add them – like my ice cream, brownies, slices, even biscuits.

But at $24 a pop for a little packet, that seemed a little indulgent to me – I want healthy ingredients, but that’s a bit ridiculous. And the non-healthy ones were not at option.

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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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