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"Peaty" Fruits & Vegetables - Easy Step By Step Recipes (Photos)

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Mar 10, 2021
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8,077
"Generally, fruits, roots, and tubers provide a high concentration of nutrients along with low concentrations of toxic antimetabolic substances." -Ray Peat

I hear so often people frustratingly say, "What do you eat on this diet?". Last night I brought up this topic to my husband and said, "what can't we eat?" He replied "fast food, junk food and wheat." Now that doesn't sound like anything any other healthy diet would disagree with! So where does all the struggle come from when, unlike other diets all the splurge foods are out and with Ray Peat dessert is in? I think maybe people have a hard time with it because it is not convenient and people dont want to cook much, for lack of time or interest, or they don't know how to cook.

Realizing that peppers, tomatoes, squash and other produce, that grows on the vine, is considered a fruit, it really opens up for more Ray Peat possibilities. I do make vegetables like broccoli, cauliflower, brussel sprouts and salad, but just not very often, and when I do, I make sure I use less lettuce in my salads are more "Peaty" topping and cook the vegetables well as Ray Peat suggests.

I feel everyone's frustrations. My friends and family envy my great variety of foods and all the everyday decadence, looking like I cook all day, but honestly my meals come together so fast. I get so many request for ideas and recipes that I decided to document them the best I can, with easy step by step photos of my meals. I will make future posts with other food catergories. Please feel free to ask questions, and look for new recipes and pics often!
 

Rinse & rePeat

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CREAM OF MUSHROOM SOUP

STEPS:
1. Wash, slice and boil a box of mushrooms for 20 minutes drain and dump the water and set aside.

2. Chop the onions small and saute in 2 tablespoons of butter for 7 to 10 minutes on medium heat.

3. Add a splash of dry sherry, maybe a tablespoon, and cook off the alcohol for a minute.

4. Add in 2 cups of CHILLED gelatinous chicken broth, fresh or dried thyme or other dried herbs such as Summer Savory or Herbs de Provence, and turn off the heat so it doesn't get too hot for blending. My bone broth is so thick that this soup doesn't need a thickener. So if you are using the watery store bought kind you are gonna have to reduce the amount by of bone broth by about a half cup or thickenen it with a tablespoon or two of flour at the end of step #2.

5. Blend the broth and onion mixture till smooth and pour back into the pot and add the mushrooms.

6. Add in cream (or not). I freeze some of my cream in ice cube trays, and added probably 7 of them for this recipe.

7. Pulse with an immersion blender a bit to break up some of the mushrooms, or put a cup or so of the soup in a blender WHEN COOL, blend for a second, then pour back in the pot.

8. I save my, otherwise unusable, parmesan rinds and add them to soups like I did this one. Cook for 15 minutes more, turn off the heat and cover with a lid for about 20 or so minutes to let the rind give a little more. You can season it with regular salt or some truffle salt like I did!
 

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Philomath

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Thanks @Rinse & rePeat! Now I can make the “Sh#t-on-shingle” my dad made for us as kids...canned tuna, peas and cream of mushroom soup on sourdough toast.
I know, it sounds horrible😆
 

Rinse & rePeat

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.
Thanks @Rinse & rePeat! Now I can make the “Sh#t-on-shingle” my dad made for us as kids...canned tuna, peas and cream of mushroom soup on sourdough toast.
I know, it sounds horrible😆
It actually sounds good! My dad made a smoked SPAM, cheese, onion and bread & butter pickle version of "SOS" baked on English muffins, so good! Be sure and cut your bone broth down quite a bit if you are gonna be making more of a sauce with this recipe, as to not soggy up your bread. I am excited to hear how your turns out!
 

Rinse & rePeat

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FRESH BEET & MEYER'S LEMONADE

This is SO good! The color it gives is so good for the skin! Like grains, spinach and other produce beets are high in oxalates, so have this in a week's rotation and not everyday, or balance it with calcium. Don't be alarmed when things come out the other end red or pink 😁

 

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KateDownUnder

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Great ideas!
Have you considered opening an Instagram account for your recipes? There are quite a lot of pro-metabolic/Peat inspired accounts already, but there’s always potential to learn more off each other. Instagram is a great visual resource!
 

Philomath

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Age
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Omigosh we ate the same thing! But it was my Dad made that, apparently Navy fare he really liked
Too funny @akgrrrl! My dad lived with his older brother who was an army cook - I’m sure that where he got the recipe. Tastes better than it sounds!
 

Regina

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Aug 17, 2016
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Chicago
CREAM OF MUSHROOM SOUP

STEPS:
1. Wash, slice and boil a box of mushrooms for 20 minutes drain and dump the water and set aside.

2. Chop the onions small and saute in 2 tablespoons of butter for 7 to 10 minutes on medium heat.

3. Add a splash of dry sherry, maybe a tablespoon, and cook off the alcohol for a minute.

4. Add in 2 cups of CHILLED gelatinous chicken broth, fresh or dried thyme or other dried herbs such as Summer Savory or Herbs de Provence, and turn off the heat so it doesn't get too hot for blending. My bone broth is so thick that this soup doesn't need a thickener. So if you are using the watery store bought kind you are gonna have to reduce the amount by of bone broth by about a half cup or thickenen it with a tablespoon or two of flour at the end of step #2.

5. Blend the broth and onion mixture till smooth and pour back into the pot and add the mushrooms.

6. Add in cream (or not). I freeze some of my cream in ice cube trays, and added probably 7 of them for this recipe.

7. Pulse with an immersion blender a bit to break up some of the mushrooms, or put a cup or so of the soup in a blender WHEN COOL, blend for a second, then pour back in the pot.

8. I save my, otherwise unusable, parmesan rinds and add them to soups like I did this one. Cook for 15 minutes more, turn off the heat and cover with a lid for about 20 or so minutes to let the rind give a little more. You can season it with regular salt or some truffle salt like I did!
🤤 your creatiois look amazing!!!
 

Rinse & rePeat

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You can find more of my step-by-step recipes on my newest post on proteins 😋

 

Rinse & rePeat

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ROASTED PASILLA PEPPERS STUFFED WITH FRESH SWEET CORN & 4 CHEESES

1. Preheat oven to 400°. Line a metal baking sheet with a piece of parchment paper. Rinse and dry 3 large pasilla peppers or 4 slightly smaller ones. With a small knife cut just under the stem a slit all the way across and a slit all the way down the bottom, making a "T" (be careful not to cut through to the other side). Open the "T" to expose the inside and cut or scoop out the seeds.

2. Shuck a cob of corn, then rinse under water further removing the stray corn silk strands, then pat dry. Cut the corn into a big bowl. Then finely chop the white part of spring onion or green onions, however much you want.

3. Toss onion into the bowl along with cheeses (about a 6 ounces, large grated, and about 2 to 3 ounces of cream cheese torn into very tiny pieces. I generally like cheddar and jack, but I didn't have jack so I used asiago, mozzarella and cheddar this time.

4. Add in about a teaspoon of dried cumin powder, about a 1/4 teaspoon of garlic powder and a pinch of salt, and distribute it all together well. Then pour a little olive oil in your hand and rub the outsides of the peppers with it.

5. Stuff peppers with the mixture, place on parchment paper and bake on a middle rack in the oven. Because I just make it up as I go along, I cooked the peppers in a 400 oven for 40 minutes. Liking my peppers a little firmer and a little more charred and the corn with a hint more crunch, I would bake them time for 30 minutes at 425°. You decide what you like better.

I know corn isn't "Peaty" but I only used one cob, divided amongst three people, just for texture and some sweetness, and for a meat free night. This is the first time I have stuffed them with corn, as I usually use COOKED meats, particularly chunks of cold leftover short ribs. This is a versatile recipe, so feel free to mix things up!
 

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Rinse & rePeat

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Great ideas!
Have you considered opening an Instagram account for your recipes? There are quite a lot of pro-metabolic/Peat inspired accounts
already, but there’s always potential to learn more off each other. Instagram is a great visual resource!

Thank you Kate! My friends family have been nagging me, for many years, to write a cookbook or start a YouTube channel, but I haven't got that kind of time. It really isn't a hobby as much as I just like to eat. I am just hoping my ideas get people eating better on this site :)
 
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