Tag Archives: diet

Rice Slice – Vege Moko

easy cooking, kid friendly cooking. recipe, vegetarian, easy cooking

This dish was created due to the outrageously long-term summer heat in Brisbane and my laziness!

I just don’t want to cook elaborate meals every day, especially after a workday, so we needed to be able to cook something once and eat it for the rest of the week. We do add other things to switch it up, but at least half the cooking and thinking about it is already done.

Don’t be intimidated by the long method – basically you are just cooking everything first then assemble and bake. So if you already have cooked left overs, this will take no time at all.

Rice Slice – Vege Moko – (makes about 12 portions)

3 cups cooked white rice

1 cup baked cubed sweet potato

1 cup grated cheddar cheese

.

1 TBS butter

½ brown onion

½ red capsicum

1 large mushroom

2 big handfuls of spinach

.

2 eggs

¼ cup self-raising gluten free flour

¼ cup milk

salt, pepper to taste

 

How you do it…

Place a whole unpeeled sweet potato in the oven at 200C and bake for 30 minutes (or until knife goes through it.) Set on the bench and allow to cool a little.

Take 1 cup uncooked rice and boil in water for 15 minutes until soft. Drain and rinse with fresh boiling water from the kettle to remove the starch. (It makes the rice fluffier and less stuck together.) Set on the bench and allow to cool off a bit.

Finely chop onions, mushrooms and capsicum.

Wash spinach and leave to drain in a colander.

In a frying pan, melt the butter over medium heat and add the onions, mushrooms and capsicum. Fry for 10-15 mins until soft. Add salt and pepper.

Peel and chop the sweet potato into cubes – throw into frying pan with the onions etc.

Add the spinach into the frying pan and stir until all soft and wilted. Turn off the heat and leave it there.

In a mixing bowl add the rice, mix through the cheese, then stir through the frying pan contents.

In a separate bowl, add the eggs, flour and milk. Whisk with a fork until smooth. (This takes a little while to get all the lumps out, so if you have a Bamix or small rocket blender or some other electronic help, then use that.)

Add the egg mixture to the rest of the ingredients and stir through.

Line your baking dish with baking paper, spoon the mixture in and flatten it all out. Sprinkle a little more grated cheese on the top if you feel like it!

Bake for 30 minutes on 150C (300F) – I like to cover the top of it with baking paper too so that it cooks evenly without a hard crust on top. Rice can dry out a bit if cooked uncovered and tends to taste like you’re chewing little stones!

Cooked to perfection then enjoy!

So eat it hot straight out of the oven.

Or cut into slices then keep in the fridge up to 4 days. Reheat in the microwave, double steamer or fry pan.

Freezes well too and lasts about 4 months. (Make sure to put a date label on it.)

Now the best part of this dish is it’s enormous versatility. I think the only constants that need to be kept are the rice and eggs; everything else can be switched out to whatever you have.

Other ingredient options:

  • Roasted pumpkin, tomatoes, zucchini or beetroot instead of sweet potato – or left out altogether
  • Cooked peas, green beans, broccoli, instead of spinach
  • If you’d rather not use any flour, then skip the milk too and add 2 more eggs
  • Or you can use any flour you have
  • Feta cheese instead of cheddar. Parmesan would be great too.
  • You can add spices that you like – I’ve tried sweet paprika powder, turmeric, chives. Even garlic would be great if you eat that.
  • Carnivores add chopped ham or bacon
  • Or to change from rice, you can even use boiled potatoes
  • Kalamata olives would be amazing!

It’s just such a great batch cooking dish that lasts for quite a few meals and goes amazingly well as a side dish – way to make your daily cooking easier!

Here’s some ideas…

  • Grill some lamb cutlets and warm up the Rice Slice to go with it.
  • Bake some lemon fish and add the Rice Slice.
  • Take some to work and heat it up in the microwave.
  • Feed the kids for afternoon snacks.
  • And many more options I’m sure.

Looking forward to hearing your favourite ingredient and meal pairing combinations.

Happy cooking & eating,

 

Kristy x

PS: Photo standard will improve when www.adrianalfordphotography.com has more time!

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.

All tasty vegetables, feels amazing and perfect for my no protein day.

Butter ‘Chicken’ Vegetables Recipe

1 tsp Ginger powder

2 tsp Turmeric powder

3 tsp Sweet Paprika powder

2 tsp Stock paste (or healthy stock cubes)

2 TBS Butter

½ Onion (or 1 tsp Onion powder)

1 TBS Tomato Paste

1 cup Tomato Puree

2 cups Bone Broth (or stock)

2 cups Water

4 cups chopped Vegetables

(choice of veges – potato, pumpkin and green beans is my favourite – also can use zucchini, capsicum, peas, green beans, sweet potato) Potato is pretty essential to the success of this though.

1/4 cup Coconut Cream (or normal cream)

1 TBS Potato Starch (& ½ cup water)

How you do it…

In a large saucepan cook the onion on medium heat with the butter and throw in all the spices, stir for 2-3 minutes.

Then throw everything else in except the cream & potato starch. (Add a little more water if you need to cover the vegetables.)

Bring to a simmer and cook for 15-20 mins until veges are soft – don’t go too far or else it turns to mush – experience talking here!

Stir the potato starch in the half cup of water to dilute it, then stir through the mix to thicken it up a little.

Stir in the cream at the end.

(Keeps in the fridge for 3-4 days. Great in the freezer too.)

 

Now Butter “Chicken” can be made with different spices including Garam Masala, Ginger, Garlic, Pepper, Coriander, Cumin, Turmeric and Chili – however the ones I have included in my recipe is what I would normally have in my pantry, as I don’t like my dishes too spicy hot, yet this has just enough zing!

I plan to try different ones each time to make it interesting.

I serve with white rice generally if I am having it as a main dish, but it’s just a great option to have in the fridge or freezer to add flavour to any meal – I might fry or steam a piece of white fish to have with this. We’ve had prawns and this dish on the side. Just beautiful.

(I have made this with chicken as well for my husband; just brown the chicken in the first step with the onions. Then I would allow the chicken to simmer in the tomato spicy mix for 20 minutes first then add the vegetables to continue for another 20 minutes – this is just to make sure the chicken is cooked properly before you add the veges.)

What’s your favourite Indian dish flavour?

Happy healthy cooking!

 

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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Dr Ray Peat Inspired Weight Loss

ray peat, weight loss, metabolism, losing fat, healthy

So interesting reading in the RP groups recently and the study where a bunch of guys were given 6,000 calories and no exercise and demonstrated that while their metabolism increased, so too did their fat and other, not so great, health markers.

While the study was extreme, I think it was a great example of how too many people emphasise the increase of calories as the only way to get to health and a higher metabolism using Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

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Dr Ray Peat beginners guide to high metabolic eating & exercise

belly fat, ray peat, metabolism, exercise, weights, thyroid, hypothyroid

I’m coming across more and more people who are health damaged by keto, low carb, paleo, veganism, intermittent fasting and even excess exercise, so I just wanted to make a summary post of all my articles so far, that talk about my journey back to health via the Dr Ray Peat guidelines.

Just this past week a friend with weight issues tested her waking temperature and came in at 36.1C (97F) – so it’s not diabolical but whatever she is doing is contributing to her metabolism decline, which will only get worse if she doesn’t address it now.

Another follower on IG complained about not being able to lose weight any more, she had lost and regained a few times in the past but just couldn’t budge it any more, despite still eating the recommended balanced diet with low calories and doing heaps of cardio. Her temperature – 35.0C (95F) and pulse 60 bpm – which is pretty bad and the level I was when I realised I was heading down the wrong path.

Then two other people where a dietitian and an obesity specialist both recommended low carb/keto diets!

So there is no surprise that the US currently has a thyroid dysfunction epidemic and Australia will soon follow, given the popularity of keto/low carb and quitting sugar at the moment. What controls the metabolism…the thyroid gland!

So if you are already in the damaged state, these articles will give you an insight as to what you may be doing wrong and the steps required to fix it.

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

Metabolism update

Sugar is actually good for you

The switch from Low Carb to Pro Metabolic – what to eat

The switch from Low Carb to Pro Metabolic – what NOT to eat

Low Carb and hair loss

Hair loss, low calories and excessive exercise

Carb loading to restore metabolism

Pro metabolic eating awareness

Testing your thyroid

Drinking coffee correctly

Where you may be sabotaging your metabolism

Pro-metabolic snack ideas

Weight loss troubles with standard advice

Exercise that preserves your metabolism

Dr Ray Peat Inspired Weight Loss

Dr Ray Peat inspired recipes

So this is a snapshot of the pro-metabolic direction for optimising your health and hormones with food and exercise. (I don’t know anything about the supplementation side of things because I didn’t need to do that. I do take about 4000mg of Vitamin C a day though, just because it makes me feel better and it actually reduces cortisol.)

After two years now my body temperature has increased from:

A waking temperature of 35.3C (95.5F) – and after exercise/walking was 34.3C  (93.7C).

To now, just in the last few weeks, I’ve reached 36.7C (98F) waking and goes right up to 37.7C (99.9F) after food. (I credit my new light weights exercise program for this last boost.)

When my body fell into a heap two years ago with a pile of hypothyroid symptoms, I had also put on about 6kgs (12lbs) since my lowest low carbing weight, but I didn’t put on any more while switching to Peaty foods. This was because I ignored most of the advice to drastically increase calories to help the body heal, namely because I researched the forums first and everyone who said they did this put on loads of weight. Honestly I don’t think it gets you there any faster, your body needs time to learn how to process carbs again properly, and clearing the fat out the way was probably the most effective tool for me.

Anyway, please join us in the private Facebook group where we discuss more about this and share ideas and experiences:-

http://bit.ly/SlimbirdyFBGroup

Please start on the super easy One Ten Toned exercise program to make sure whatever exercise you are doing now, is not sabotaging your healing efforts:

http://www.onetentoned.com

I show some of the exercises on my YouTube channel:

http://bit.ly/YouTubeSlimbirdy

Having muscle tone helps your body burn fat at rest, shifts around the belly fat, and just helps with circulation, posture, and puts the spring in your step.

And please share this post with anyone you feel is suffering the effects of wrong diet and punishing exercise, so we can help as many people as possible get on the right track.

A big thank you to Dr Ray Peat whose wisdom is helping so many people regain their health.

Happy, healthy and now on the right track.

 

Kristy x

Exactly why EAT LESS AND EXERCISE MORE is bad advice for long-term weight loss.

Runningnotgood

You hear this line thrown out everywhere – “Just eat less and exercise more” – as the magical answer to everyone’s weight issues. The problem is it doesn’t actually work if you do it incorrectly (which most people do) and makes the issues worse, as you will see in this story…

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Skim Milk and the haters

skim milk, barambah organics, grass fed

I’ve seen it a couple of times now on social media where health bloggers and an even more famous, healthy living personality have dissed skim milk, labeling it as highly processed, devoid of nutrients, not real food blah, blah, blah. And they took pride in saying they don’t drink milk anymore anyway!

Despite wanting to answer on those posts and give a different view, my response would be too long, so I’ll come over here and have a rant on my blog instead!

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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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I’m not doing anything differently but I’m putting on weight!

metabolism, ray peat, running, weight loss

I had lunch with a friend recently, who like me, has been into the whole losing weight, trying to be healthy thing for years. She had tried everything too but had been in a good place for quite a while, believing she had found her perfect mix of exercise and eating without too much drama, and she had maintained her 20kg (40lb) weight loss for the longest time.

Until now.

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