EASY "PEATY" PROTEINS - Recipes with photos & Step By Step Instructions

[Rinse & rePeat]

Perfect! Thank you so much, @Rinse & rePeat.

You got it Girl! ?

 

[Ell]

Iron retention results mostly from a lack of sufficient dietary phytate, not Cu deficiency.

 

[Rinse & rePeat]

Hibachi Steak & Veggies OR
WASABI Hibachi Steak

I just posted my Hibachi Zucchini Onion & Mushroom recipe on page 4 of my "Easy Peaty Fruits & Vegetables" thread. You can pair the veggies with steak, shrimp, lobster, scallops or chicken breast, or a combo of two or three proteins! The Wasabi Hibachi Steak is my 10 minute quick lunch. I pan fry an unseasoned flat iron steak, cut it very thin ACROSS the grain and dip slices in the wasabi sauce, SO GOOD!

For the Wasabi Hibachi Sauce I mix (per person) 1 tablespoon coconut Aminos with 1 tablespoon water, 1 tablespoon brown sugar, 1/4 teaspoon salt and add in some finely minced green onion.

EASY "PEATY" PROTEINS - Recipes with photos & Step By Step Instructions

"Besides fasting, or chronic protein deficiency, the common causes of hypothyroidism are excessive stress or “aerobic” (i.e. anaerobic) exercise, and diets containing beans, lentils, nuts, unsaturated fats (including carotene), and undercooked broccoli, cauliflower, cabbage, and mustard greens...

raypeatforum.com

 

[Rinse & rePeat]

BONE BROTH POTATO SOUP

1. Chop a cup or more of green onion (white and green parts) and saute in 4 tablespoons of butter.

2. Peel and chop 3 pounds of any kind of waxy potatoes like Yukons, Yellow Finn or red potatoes. Add to the sauteed onions, along with 3 cups of high quality chicken bone broth or a mild store bought one like frozen Bonafide.

3. After the potatoes simmer for about 30 minutes, and start to soften, mash into smaller pieces with a potato masher.

4. Add in desired herbs, like savory or Herbs de Provence. At this point you can go two ways with this soup. You can add cream and call it done, or top it like I did, with a mild shredded cheddar, and a dollop or two of sour cream and a sweeter type taco/hot sauce or fresh made verde sauce, or both!

I love a potato with butter, sour cream and chives, but this soup takes that potato to new "Peaty" heights, with lots of protein and gelatin from bone broth and calcium from the cheese! It feels lighter going the hot sauce route, rather than the cream. Making this soup with a homemade chicken bone broth needs no toppings and is really good all by itself!


"There is a great anti-sugar cult, with even moralistic overtones, equating sugar craving with morphine addiction. Sugar craving is usually caused by the need for sugar, generally caused by hypothyroidism. When yeasts have enough sugar, they just happily make ethanol, but when they don't have sugar, they can sink filaments into the intestine wall seeking it, and, if the person is very weak, they can even invade the bloodstream and other organs. Milk, cheese, and fruits provide a very good balance of nutrients. Fruits provide a significant amount of protein. Plain sugar is o.k. when the other nutrients are adequate. Roots, shoots, and tubers are, next to the fruits, a good carbohydrate source; potatoes are a source of good protein. Meat as the main protein can provide too much phosphorus in relation to calcium." -Ray Peat

 

[Rinse & rePeat]

FRIED RICE

1. Gather ingredients. Add a pat of butter and a tablespoon of refined coconut oil to the ingredients.

2. Break 3 eggs into a bowl and add a big pinch of salt and 3/4 teaspoon of toasted sesame oil. I use to add a lot more sesame oil before learning about PUFA's. The coconut oil in the frying should cover this little bit.

3. Cut steak (or other meat cooked or uncooked) into small pieces. Don't use fresh made rice or it will turn out mushy in the end. I like to use and instant premade microwave rice, but don't cook it it before in the microwave before using it. Heat up a big pan, griddle or wok, over medium high heat, and add in a tablespoon of ghee and a tablespoon refined coconut oil. Add in the meat on one side and add in the dry cooked rice on the other side, breaking into smaller pieces with a wire potato masher or by pressing down with the back of a heavy spatula. When the meat is almost cooked, add to the meat about 4 tablespoons coconut Aminos teriyaki sauce (or make your own with coconut Aminos, garlic, brown sugar and salt).

4. Mix the teriyaki meat and rice together and push it to one side of the pan, and on top some frozen peas. To the other half of the pan melt in a tablespoon of butter.

5. Add the beaten eggs on top of the melted butter, and let them set up a bit undisturbed.

6. Once the edges of the eggs firm up, cut of cooked pieces and move them to the rice and meat side of the pan.

7. Once the egg is all cooked up mix everything together, turn up the heat and push everthing firmly into the pan with the back of a spatula.

8. You want to get some caramelization and a char on the whole mix so dont disturb it for several minutes. Scrape up portions, bringing their browned side up, and mix everything together. Turn off the heat and let it all evaporate for a few minutes before giving it a final stir and serving.

I don't eat rice much, except occasionally for sushi, but I have a few recipes like this, that use very little rice like this one and will have it as a yearly splurge. I have instant sticky rice on hand for emergencies or to make something when someone's digestion needs babying. This fried rice makes quick work of making dinner too. I timed myself from start to finish and it took me 16 minutes to make. I used two single serving containers of rice which was a "Japanese Diet" portion for three people. Usually if I have the time and ambition then i like to saute in some slivered Maui sweet onion and grated white carrots into this dish too. Thos time I served mine topped with dehydrated onions, but usually I use fresh green onion. Other times I sprinkle on some dried tumeric, or curry powder would probably be yummy too! Between the 6 grams of protein in each rice cup, the 18 grams in the three eggs and 46 grams from my two portions of steak, it is a modest amount amount of protein in this dish without overdoing the starch.

 

[Rinse & rePeat]

GRILLED MEXICAN-STYLE SHRIMP

1. Gather ingredients. Clean, peel and devein 1 pound of shrimp.

2. Finely mince 3 large cloves garlic and put in a big bowl. Add in:

1/2 teaspoon to 1 tsp cumin
Zest of 1 lime
1/2 tsp dried oregano
1 tsp salt

3. Add to the bowl 2 tablespoons olive oil and mix.

4. Add in the shrimp and coat everything well. Cover and put in the fridge for and hour or more.

5. When ready to cook, skewer on metal or wooden skewers. If using wood skewers, soak them in water before hand, especially the exposed ends, at least an hour, to keep them from burning on the barbecue.

6. Fire up the grill and cook 3 minutes or so on each side, till the opaque color is gone, about 7 minutes total. These are really good eaten plain, with a squeeze of lime or dipped in verde or good thick pureed salsa.

"Use shrimp and oysters, etc., to prevent the copper deficiency which leads to excess storage of iron." -Ray Peat

 

[Rinse & rePeat]

GRILLED MEXICAN-STYLE SHRIMP

1. Gather ingredients. Clean, peel and devein 1 pound of shrimp.

2. Finely mince 3 large cloves garlic and put in a big bowl. Add in:

1/2 teaspoon to 1 tsp cumin
Zest of 1 lime
1/2 tsp dried oregano
1 tsp salt

3. Add to the bowl 2 tablespoons olive oil and mix.

4. Add in the shrimp and coat everything well. Cover and put in the fridge for and hour or more.

5. When ready to cook, skewer on metal or wooden skewers. If using wood skewers, soak them in water before hand, especially the exposed ends, at least an hour, to keep them from burning on the barbecue.

6. Fire up the grill and cook 3 minutes or so on each side, till the opaque color is gone, about 7 minutes total. These are really good eaten plain, with a squeeze of lime or dipped in verde or good thick pureed salsa.

"Use shrimp and oysters, etc., to prevent the copper deficiency which leads to excess storage of iron." -Ray Peat

 

[Rinse & rePeat]

GARLIC BUTTER OYSTERS on Pan-Fried Sourdough

1. Gather ingredients

2. Finely mince a couple of large cloves of garlic. Heat pan and add in a couple of half tablespoons of butter. Place a half piece of sourdough on each pat of butter.

2. Let the butter saturate into the sourdough for a minute and turn and let it saturate into the other side too. Lightly brown both sides and transfer to a plate.

3. Add into the pan another two of butter and the garlic and oysters. Saute over medium heat until everything is saturated with the butter and the garlic gets a light golden color. Give it a good salting and divide between the two toast halves.

What I like about this recipe it's quicker than making the oyster stew, which is pretty quick too, but having the weekly oysters this way has two tablespoons less butter and no added fat from the two cups of whole milk that is in the oyster stew. That is 40 grams less fat! The two different pictures of the dish is the difference between rinsing the oyster and not rinsing them. Rinsing them tears them up quite a bit, but I like them like that. The success of this dish is in pan-frying the bread rather than toasting it. It really elevates the dish. The hot sauce is not necessary if you like oysters, if you don't douse them!


"A deficiency of copper causes our tissues to retain an excess of iron, so foods such as shrimp and oysters which contain abundant copper should be used regularly." -Ray Peat

 

[Rinse & rePeat]

EGG YOLK FLIP

1. Gather ingredients; whole milk, 1 egg, 1 tablespoon of sugar and cinnamon sugar (optional)

2. Put milk, sugar and just the yolk of the egg into a blender, and blend for at least 30 seconds on high speed. Pour into a glass and top with cinnamon sugar!

Fellow member, Elderflower first brought the Egg Flip to my attention. She says she mixes hers with maple syrup. I had wanted to find a way to get raw egg yolks into my diet, but procrastinated trying this drink, thinkingbit wouldctaste eggy. Fellow member, Sefton brought up his warm version yesterday, that he swears by too. He makes his with honey. So I decided to finally make my own Egg Flip yesterday and I loved it. I had another one today too! Sefton says his tastes like an eggnog, while my cold Ceylon cinnamon sugar topped version reminds me of Mexican horchata!


From the Ray Peat Forum E-mail Exchanges:
[RAW EGG YOLKS OK?]
"Yes, eggnogs for example." -Ray Peat

"In an interview with Pageant Magazine in September 1952, Marilyn said she drank milk with an egg whipped in for breakfast each morning."

“How I Stay In Shape”, by Marilyn Monroe

Marilyn Monroe is a significant sex symbol of all times. She is amazingly pretty and this credit all goes to her unique beauty, diet and exercise routine. She became world-famous for her curvy figu…

therebelheart.net

 

[Rinse & rePeat]

Sweet & Spicy Malaysian Chicken Wings

A month, or so, ago fellow member, Yerrag told me about his favorite hot sauce, which is made in Malaysia. I was not only impressed with it's simple ingredients of red chilies, sugar, vinegar and salt, but it is some tasty business! It reminds me of a cross between a hot pepper jelly and Frank's Red Hot sauce. So I did my usual cooking of my wings, boiling and broiling them, then poured the Lingham's Hot Sauce on and topped them with green onion. Yum yum!

If you want to get a batch of chicken bone broth from making these wings, follow the instructions on my Gelatinous Chicken Bone Broth & Wings thread linked below!

Gelatinous Low Histamine CHICKEN Bone Broth AND dinner in under 3 Hours (with photos)

"It happens that gelatin is a protein which contains no tryptophan, and only small amounts of cysteine, methionine, and histidine. Using gelatin as a major dietary protein is an easy way to restrict the amino acids that are associated with many of the problems of aging."-Ray Peat I really never...

raypeatforum.com

 

[Rinse & rePeat]

Jalapeno Popper Shrimp Taco

So here I was, yesterday, with the Labor Day holiday, and everybody wanting plain old barbecued stuff. We had some garlic herb sauteed mushrooms, barbecued grass fed flat iron steaks, Eight Ball zuchinni, and two of us split a half pound of wild caught white Mexican jumbo shrimp, which amounted to three each. So I took two of my grilled shrimps, fried myself up a masa tortilla in refined coconut oil and added a couple of seeded and halved jalapenos to the pan to char. When the tortilla was almost done I blopped on it an ounce of cream cheese and topped it with two of my shrimps, and the charred jalapenos, all cut up. Finally I topped it with the Lingham's Hot Sauce Yerrag recommended and nom nom!

"Shellfish provide trace minerals that are often lacking from other foods. Mercury content is high in the big (old) fish, but not in the small shellfish or small fish such as cod and sole. " -Ray Peat

 

[Rinse & rePeat]

Gelatinous Beef Oxtail BONE BROTH


1. For a gelatinous broth you'll need to use bones with knuckles and a lot of connective joint tissue bones, without it will not gel up. I like to use fatty grass fed oxtails for my beef bone broth. First I soak all the blood out of my oxtails for a couple of hours. Keep throwing out the water and replacing with new cold water until the water stays relatively clear.

2. Next fill a big pot with filtered water and add in your oxtails. Bring to a boil WITHOUT a lid.

3. Be sure and skim off the foamy scum that floats to the top at the beginning, and continue boiling on a rather high heat with the lid off for 3+ hours adding in water when it gets low.

When the oxtails are fork tender, remove the oxtails from the broth to to cool. Strain the liquids through a metal sieve into a glass bowl to cool before putting in the refrigerator. The fat will get hard on the top, which i remove and freeze for cooking things like ground beef taco meat or pan fried steaks.

Depending on what I intend to use the oxtails for, sometimes I store them in the fridge whole, or when they are just cooled enough to handle, i will take the meat off the bones and freeze the bones for a second boil. There is so much gelatin still left on the bones. That second boil makes a really clean gelatin that is tasty eaten cold with just a little salt.

If I only had two choices for where it is best to spend my "meat money" allowance, it would be on corn & soy free chicken wings and grass fed beef oxtails. Both seem expensive, but both give me a high quality meal, but also lots of bone broth too, which makes them a great value for the money. The high end freezer Bonafide bone broth is $10 to $12 for three cups, and it isn't nearly as gelatinous or tasty as mine. Plus the store bought is full of oxalates from all vegetables, no thanks!

When using the oxtails off the bone, beware of occasional small bone fragments. Otherwise the whole ones are nice to eat broiled with just salt or as the main attraction in a brothy soup.


"When cells are stressed, they form extra collagen, but they can also dissolve it, to allow for tissue remodeling and growth. Invasive cancers over-produce this kind of enzyme, destroying the extracellular matrix which is needed for normal cellular differentiation and function. When collagen is broken down, it releases factors that promote wound healing and suppress tumor invasiveness. (Pasco, et al., 2003) Glycine itself is one of the factors promoting wound healing and tumor inhibition." -Ray Peat

 

[akgrrrl]

Gelatinous Beef Oxtail BONE BROTH


1. For a gelatinous broth you'll need to use bones with knuckles and a lot of connective joint tissue bones, without it will not gel up. I like to use fatty grass fed oxtails for my beef bone broth. First I soak all the blood out of my oxtails for a couple of hours. Keep throwing out the water and replacing with new cold water until the water stays relatively clear.

2. Next fill a big pot with filtered water and add in your oxtails. Bring to a boil WITHOUT a lid.

3. Be sure and skim off the foamy scum that floats to the top at the beginning, and continue boiling on a rather high heat with the lid off for 3+ hours adding in water when it gets low.

When the oxtails are fork tender, remove the oxtails from the broth to to cool. Strain the liquids through a metal sieve into a glass bowl to cool before putting in the refrigerator. The fat will get hard on the top, which i remove and freeze for cooking things like ground beef taco meat or pan fried steaks.

Depending on what I intend to use the oxtails for, sometimes I store them in the fridge whole, or when they are just cooled enough to handle, i will take the meat off the bones and freeze the bones for a second boil. There is so much gelatin still left on the bones. That second boil makes a really clean gelatin that is tasty eaten cold with just a little salt.

If I only had two choices for where it is best to spend my "meat money" allowance, it would be on corn & soy free chicken wings and grass fed beef oxtails. Both seem expensive, but both give me a high quality meal, but also lots of bone broth too, which makes them a great value for the money. The high end freezer Bonafide bone broth is $10 to $12 for three cups, and it isn't nearly as gelatinous or tasty as mine. Plus the store bought is full of oxalates from all vegetables, no thanks!

When using the oxtails off the bone, beware of occasional small bone fragments. Otherwise the whole ones are nice to eat broiled with just salt or as the main attraction in a brothy soup.


"When cells are stressed, they form extra collagen, but they can also dissolve it, to allow for tissue remodeling and growth. Invasive cancers over-produce this kind of enzyme, destroying the extracellular matrix which is needed for normal cellular differentiation and function. When collagen is broken down, it releases factors that promote wound healing and suppress tumor invasiveness. (Pasco, et al., 2003) Glycine itself is one of the factors promoting wound healing and tumor inhibition." -Ray Peat

Timely. I just got a big pack and am soaking them now. Thanks for this one!

 

[Rinse & rePeat]

Timely. I just got a big pack and am soaking them now. Thanks for this one!

That's great! I make them at least twice a month, mostly for broth, but the meat is handy for lots of quick meals. What are you gonna do with them?

 

[akgrrrl]

That's great! I make them at least twice a month, mostly for broth, but the meat is handy for lots of quick meals. What are you gonna do with them?

Prob do your suggest for the fat saving for tacos...but not sure on the dish yet since thats hours away. Hmmmmm

 

[Rinse & rePeat]

Prob do your suggest for the fat saving for tacos...but not sure on the dish yet since thats hours away. Hmmmmm

That fat adds so much flavor to soups and fried meats! I use it preciously!

 

[Rinse & rePeat]

Chinese 5-Spice Oxtail & Onion Soup

1. Adjust rack in the over to the upper, but not very top position in the oven. Turn on broiler. Gather ingredients. Have already boiled oxtails made for this soup. I like the fat on grass fed beef too, but it you don't, then trim off some and save it in the freezer for your next batch of bone broth. Put the oxtails on a baking sheet.

2. Sliver sweet Maui onion and chop green onion, both white and green parts.

3. Heat a pot and add in a little beef fat, from making bone broth, or a little refined coconut oil. Add in onions and saute for 3 or 4 minutes.

4. Add in beef bone broth and a little Chinese 5-Spice, about 1/8 teaspoon, or more to taste, to 3/4 cup of broth. I like using a homemade oxtail broth, where the oxtails are soaked and rinsed several times to remove the blood. Doing this makes a nice clear and lighter soup. Cook for only a few minutes.

5. Broil the oxtails on both sides until pleasantly brown and the fat in crackly. To serve put oxtails in a bowl and pour soup over them.

Don't underestimate the simplicity of this soup because a little Chinese 5-Spice goes a long way! This tastes so upscale!


"When collagen is broken down, it releases factors that promote wound healing and suppress tumor invasiveness. (Pasco, et al., 2003) Glycine itself is one of the factors promoting wound healing and tumor inhibition. It has a wide range of antitumor actions, including the inhibition of new blood vessel formation (angiogenesis), and it has shown protective activity in liver cancer and melanoma. Since glycine is non-toxic (if the kidneys are working, since any amino acid will contribute to the production of ammonia), this kind of chemotherapy can be pleasant." -Ray Peat

 

[Regina]

Chinese 5-Spice Oxtail & Onion Soup

1. Adjust rack in the over to the upper, but not very top position in the oven. Turn on broiler. Gather ingredients. Have already boiled oxtails made for this soup. I like the fat on grass fed beef too, but it you don't, then trim off some and save it in the freezer for your next batch of bone broth. Put the oxtails on a baking sheet.

2. Sliver sweet Maui onion and chop green onion, both white and green parts.

3. Heat a pot and add in a little beef fat, from making bone broth, or a little refined coconut oil. Add in onions and saute for 3 or 4 minutes.

4. Add in beef bone broth and a little Chinese 5-Spice, about 1/8 teaspoon, or more to taste, to 3/4 cup of broth. I like using a homemade oxtail broth, where the oxtails are soaked and rinsed several times to remove the blood. Doing this makes a nice clear and lighter soup. Cook for only a few minutes.

5. Broil the oxtails on both sides until pleasantly brown and the fat in crackly. To serve put oxtails in a bowl and pour soup over them.

Don't underestimate the simplicity of this soup because a little Chinese 5-Spice goes a long way! This tastes so upscale!


"When collagen is broken down, it releases factors that promote wound healing and suppress tumor invasiveness. (Pasco, et al., 2003) Glycine itself is one of the factors promoting wound healing and tumor inhibition. It has a wide range of antitumor actions, including the inhibition of new blood vessel formation (angiogenesis), and it has shown protective activity in liver cancer and melanoma. Since glycine is non-toxic (if the kidneys are working, since any amino acid will contribute to the production of ammonia), this kind of chemotherapy can be pleasant." -Ray Peat

I marvel at all your photos and recipes--even if I don't take the time to say so....

 

[Rinse & rePeat]

I marvel at all your photos and recipes--even if I don't take the time to say so....

Well that sure encourages me to keep on sharing them! Thank you for saying that :)

 

[akgrrrl]

What do you think about making them in a slow cooker? No aluminum, just the little meat rack on the bottom?

Typically a slow cooker may not get hot enough for a 2.45hr cook. A glass pan with foil tented tightly, a casserole dish with lid...its so easy to find stainless steel with lid in a thrift shop. For avoiding the greasy mess, maybe just as suspect, but I see ppl using those oven bags for cooking whole chik and turkeys.
After my ribs are done, I put water in the pan and set it back in the warm oven, then scrape and add rice for the next dirty rice or potato dish.