Tag Archives: snacks

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

What I eat in a day – Ray Peat Inspired

coffee, metabolism, ray peat, breakfast, orange juice

I frequently get asked – so what does a day of eating look like for you? So I thought I would document it, to help others out.

So overall I aim for 1,800 calories and 20g of fat a day. I won’t always hit these targets, as measuring and counting every ounce of food I eat is not conducive to a balanced, happy life for me. However every quarter or so, I plug everything into cronometer.com to see what’s what, and if anything needs adjusting.

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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.

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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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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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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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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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