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

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APPLE PEAR SAUCE

1. Gather ingredients

2. Pour 2 cups of filtered water in a non-reactive pot and add 2 tablespoons fresh lemon juice and 1/2 cup of sugar. Peel and core two apples and slice thin (I use a box grater) and add to the pot. Turn heat onto medium high.

3. Continue peeling and coring the, 4 large or 5 smaller, pears. Cut into chunks and add to the pot.

4. Cook on medium for about 30 minutes, and mash with a potato masher breaking up into smaller chunks. Taste to see if it is sweet enough. I added an extra 1/4 cup of sugar to mine, since my apples were tangy. Cook 10 more minutes, breaking up a bit more with the potato masher. Turn off heat, cool, then transfer into a bowl, cover and chill.

As a kid, my dad would often take us to go see my great grandmother, "Grannylox". Before she could finish greeting us at the door, my dad would give her a quick kiss, and pass her by, making a bee line to her fridge, with her homemade apple sauce on his mind. Me and my brother went for her cookie jar. I have many fond memories of her making her apple sauce. A couple of times I sat with her at her dining room table, to chat while helping her peel apples for the weekly batch. Though her applesauce was legendary in the family, I continued the tradition, but making mine with pears instead. I just like pears so much more than apples. For decades my pear sauce has been legendary with family and friends. Today I blended the two, as I sometimes do if I don't have enough pears, but no matter which of the two fruits you decide to use, homemade is so far above store bought apple sauce!


"If the fruits don't cause digestive problems, such as gas, then the fiber is good. Apples and pears are often so fibrous (because of incomplete ripening) that the fiber can be harmful." -Ray Peat

 

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Sweet Cinnamon Bamboo Shoots

1. Drain and rinse a can of bamboo shoots and transfer to a bowl. Add in about a 1/2 cup of milk, just enough to cover the shoots.

2. Add 2 tablespoons sugar and stir to coat the shoots.

3. Add 1/8 teaspoon Ceylon cinnamon, stir to combine, cover and chill. Marinate at least 2 hours or more before eating them, but overnight is best. Discard the milk as all the metals and toxins will be in it.

This is one of my favorite newest inventions! For a long time I have been wanting to eat the bamboo shoots, and goodness knows I have tried, even ordering stuff in Asian restaurants that didn't even sound good, hoping for a solution. I hate the metal taste of them and it isn't something easy to have on a regular basis, always having to make a stir fry for them. So I approached them with idea of soaking them in milk, like cow liver, to soften the taste, and as a bonus, I figured the calcium would pull out the heavy metals that leached into them from the can. That led to adding in some sugar to make it a slightly sweet snack. Adding in the Ceylon cinnamon makes it taste like horchata now! I store them in the sugary milk, and though when I am impatient, it is tasty marinated for just two or three hours, but overnight is best! Use chopstick to eat them! It feels like an unusual finish to an upscale meal at an exotic Asian restaurant!


"Bamboo shoots, raw carrot, and flowers of sulfur are other antiseptics that can reduce the white tongue." -Ray Peat

 

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"Peaty" Carrot & Asian Pear Salad

1. Gather ingredients.

2. Mix 1 tablespoon rice vinegar with 1 tablespoon of sugar and add in a pinch of salt.

3. Peel and cut carrots into ribbons with a potato peeler, pressing down while going up and down on the carrot without lifting the peeler.

4. Once you have a big pile of carrot ribbons, give them a slight chop.

5. Peel, core and grate the Asian pears and add to the rice vinegar and sugar bowl, and toss as you go so they don't brown. Add in the carrot pieces, toss and serve or chill.

I had a hard time these past few years getting in the Ray Peat carrot salad. When I finally get to eating it I wonder why it takes me so long cause I like it. The tanginess never sounds appealing though, and so the cycle continues of no Ray Peat carrot salad for me. I created this little Asian pear slaw last year to brighten up bulgogi burgers and other Asian dishes that needed a fresh flair. What I didn't know, making it last year, is that shredding a carrot does not get that anti-bacterial effect like the ribbons (RP quote below). So now I peel the carrot into ribbons and give it a slight chop. We this little salad eat as a snack or a dessert instead of a side now (see why in the other quote below).


"Just chewing a carrot is best, any saturated fat around the same time is o.k. What doesn't work very well is to grind the carrot very fine."
-Ray Peat

"Since the fiber [CARROT] will delay digestion and reduce absorption of other foods, I think it's best to eat it between meals, usually in the afternoon." -Ray Peat

 

[Regina]

"Peaty" Carrot & Asian Pear Salad

1. Gather ingredients.

2. Mix 1 tablespoon rice vinegar with 1 tablespoon of sugar and add in a pinch of salt.

3. Peel and cut carrots into ribbons with a potato peeler, pressing down while going up and down on the carrot without lifting the peeler.

4. Once you have a big pile of carrot ribbons, give them a slight chop.

5. Peel, core and grate the Asian pears and add to the rice vinegar and sugar bowl, and toss as you go so they don't brown. Add in the carrot pieces, toss and serve or chill.

I had a hard time these past few years getting in the Ray Peat carrot salad. When I finally get to eating it I wonder why it takes me so long cause I like it. The tanginess never sounds appealing though, and so the cycle continues of no Ray Peat carrot salad for me. I created this little Asian pear slaw last year to brighten up bulgogi burgers and other Asian dishes that needed a fresh flair. What I didn't know, making it last year, is that shredding a carrot does not get that anti-bacterial effect like the ribbons (RP quote below). So now I peel the carrot into ribbons and give it a slight chop. We this little salad eat as a snack or a dessert instead of a side now (see why in the other quote below).


"Just chewing a carrot is best, any saturated fat around the same time is o.k. What doesn't work very well is to grind the carrot very fine."
-Ray Peat

"Since the fiber [CARROT] will delay digestion and reduce absorption of other foods, I think it's best to eat it between meals, usually in the afternoon." -Ray Peat

 

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?

 

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Sweet Cinnamon Bamboo Shoots

1. Drain and rinse a can of bamboo shoots and transfer to a bowl. Add in about a 1/2 cup of milk, just enough to cover the shoots.

2. Add 2 tablespoons sugar and stir to coat the shoots.

3. Add 1/8 teaspoon Ceylon cinnamon, stir to combine, cover and chill. Marinate at least 2 hours or more before eating them, but overnight is best. Discard the milk as all the metals and toxins will be in it.

This is one of my favorite newest inventions! For a long time I have been wanting to eat the bamboo shoots, and goodness knows I have tried, even ordering stuff in Asian restaurants that didn't even sound good, hoping for a solution. I hate the metal taste of them and it isn't something easy to have on a regular basis, always having to make a stir fry for them. So I approached them with idea of soaking them in milk, like cow liver, to soften the taste, and as a bonus, I figured the calcium would pull out the heavy metals that leached into them from the can. That led to adding in some sugar to make it a slightly sweet snack. Adding in the Ceylon cinnamon makes it taste like horchata now! I store them in the sugary milk, and though when I am impatient, it is tasty marinated for just two or three hours, but overnight is best! Use chopstick to eat them! It feels like an unusual finish to an upscale meal at an exotic Asian restaurant!


"Bamboo shoots, raw carrot, and flowers of sulfur are other antiseptics that can reduce the white tongue." -Ray Peat

"Yes, that's why a resistant (antiseptic) fiber such as bamboo shoots or raw carrot helps with weight loss, it reduces endotoxin and the stress hormones, and lets the liver metabolize more effectively." -Ray Peat

 

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Strawberries & Cream Smoothie

1. Gather ingredients. In a small tall bowl add 1/3 cup heavy cream with 1/4 teaspoon vanilla and 1 tablespoon sugar. Whip until fluffy.

2. In a Bullet or other high powered blender add in 2/3 cup of frozen strawberries and 1/3 cup ice, 1 cup of water and 2 to 3 tablespoons of sugar. Blend until very fine. Top with the whipped cream.

Think of this as a grain free strawberry shortcake! I love the smoothie just as well without the whipped cream!

 

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HIBACHI Zucchini Mussrooms & Onion

Mix together Hibachi Sauce ingredients and chill:

-1/4 cup cococonut Aminos
-1/2 cup water
-2 tablespoons brown sugar
-1 teaspoon rice vinegar
-3/4 teaspoon salt
-1.5 teaspoons hot dry Chinese mustard
-finely minced green onion

To prepare the vegetables:

1. Wash zucchini and mushrooms. Snip of half of the stems from the mushrooms. Cut sweet onion in half and cut each half in half again to get a lot of surface area. I picked some stray shishito peppers that I am growing to add to my mix.

2. Heat a cast iron griddle pan very hot. Add a tablespoon of ghee to the griddle and quickly add the zucchini, flat side down, then the onion and then the mushrooms and shishito peppers. Give them all a sprinkle of salt and let them cook without disturbing for several minutes to get a good char.

3. Turn the veggies over and cook some more until browned. Cover with a metal cake pan.

4. Lift the corner of the pan with tongs and pour in a quarter cup of water and quickly close it so the vegetables steam. Once the steam subsides, cook for an extra minute more, Remove the metal pan using a potholder and turn off the heat.

5. Remove the mushrooms and Shishitos to a bowl.

6.Chopped the zucchini and mushrooms into bite size pieces and toss all the veggies together. Serve with Hibachi Sauce.

The trick to this dish is to cook the veggies in larger pieces with as much surface area touching the pan, and cut them smaller in the end. Doing it this way gives a nice sweet caramelization to the veggies, and keeps them from getting mushy. Vegetarians can serve this with a little egg fried rice and carnivores can have theirs with a side of protein like barbecued steak, lobster, shrimp, scallops or chicken breast, and cut in same size pieces after they are cooked. Make it a special occasion and do a combo of two or three proteins AND the egg fried rice!

 

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BEEF BONE BROTH with Maitake Mushrooms & Onions

1. Gather Ingredients (add Madras Curry Powder if desired)

2. Heat filtered water to just warm, and pour over about 1/2 cup dried Maitake mushrooms, about 2 servings. Let soften for 10 minutes.

3. Heat 2 cups of beef (or chicken) bone broth, preferably homemade. Finely chop one or two stalks of green onion (white and green parts) and a lot of slivered sweet Maui onion. Add them both to the broth and salt well. Bring to a boil and turn down the heat.

4. Pull the mushrooms out of the water, loosely chop, and add to the soup. Save the mushroom water to flavor another soup or to use in a gravy. Cook the soup for several more minutes to soften the mushrooms. Serve the soup with a sprinkle, or more, of the curry powder, or just the way it is. The other version I like of this soup is to make it with homemade chicken bone broth, dried shiitakes, lemon zest and serve it with a wedge of lemon, so summery!

What I like about this soup, besides being simply satisfying, is that it has no fat in it. Sure I let a few bits of hardened fat into my soup, but for losing weight or just keeping weight in check this it! The dried maitakes have 50% of the recommended vitamin D, the bone broth is good for skin, joints and the immune system, and being meatless the body doesn't have to deal with all that aging phosphorus from meat. The soup is good without the curry powder too, and you could make more of a meal of it with bits of leftover meat or rice. So many possibilities and it takes 15 minutes to lazily make. I feel like I have this this health stuff down when I eat this soup! It lightly serves two. A big spoonful of raw honey afterwards is a nice balance to this soup!

 

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CUCUMBER MINT LIMEADE

1. Gather ingredients

2. Pour 7 cups of filtered water into a pitcher. (I don't know where my usual pitcher went so I used a vase :) Add in 1/2 cup sugar, or less, and stir to dissolve.

3. Peel 1 cucumber, scoop out seeds, slice and add to the sugar water.

4. Juice enough limes to get 1/4 cup of juice. Strain out the pulp and add to cucumber sugar water.

5. Add in a half teaspoon of flakey, Maldon, finishing salt.

6. Add in mint sprigs, or the equivalent of 20 large mint leaves. Stir everything together, cover and chill for several hours before drinking. After about 8 hours remove the cucumber and mint.

This is so addictingly refreshing, and do quick to make. It is still great with little to no sugar. I make a jello with this same combination. I will look for my notes on that one if anyone is interested. Enjoy!

 

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BLUEBERRY & PEAR COMPOTE

1. Gather ingredients (add the zest of an orange too)

2 Peel and core 4 ripe pears. Cut into chunks and add to a non-reactive pot. Add 12 ounces of ripe bluebeeries to the pot.

3. Add 2 cups filtered water, the zest of one large orange and 3/4 cup of white sugar.

4. Bring fruit and water to a boil. Turn the heat down to medium to medium low and cook, stirring occasionally for 30 to 35 minutes. Cool completely and chill before eating.

This tastes like a bowl of blueberry pie filling! Adding in even more orange zest could be good too, especially since Ray Peat says orange peel is a "wonder drug"!


“Fructose inhibits the stimulation of insulin by glucose, so this means that eating sucrose (a disaccharide, consisting of glucose and fructose), in place of starch, will reduce the tendency to store fat. Eating “complex carbohydrates,” rather than sugars, is a reasonable way to promote obesity.”
-Ray Peat

 

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APPLE PEAR SAUCE

1. Gather ingredients

2. Pour 2 cups of filtered water in a non-reactive pot and add 2 tablespoons fresh lemon juice and 1/2 cup of sugar. Peel and core two apples and slice thin (I use a box grater) and add to the pot. Turn heat onto medium high.

3. Continue peeling and coring the, 4 large or 5 smaller, pears. Cut into chunks and add to the pot.

4. Cook on medium for about 30 minutes, and mash with a potato masher breaking up into smaller chunks. Taste to see if it is sweet enough. I added an extra 1/4 cup of sugar to mine, since my apples were tangy. Cook 10 more minutes, breaking up a bit more with the potato masher. Turn off heat, cool, then transfer into a bowl, cover and chill.

As a kid, my dad would often take us to go see my great grandmother, "Grannylox". Before she could finish greeting us at the door, my dad would give her a quick kiss, and pass her by, making a bee line to her fridge, with her homemade apple sauce on his mind. Me and my brother went for her cookie jar. I have many fond memories of her making her apple sauce. A couple of times I sat with her at her dining room table, to chat while helping her peel apples for the weekly batch. Though her applesauce was legendary in the family, I continued the tradition, but making mine with pears instead. I just like pears so much more than apples. For decades my pear sauce has been legendary with family and friends. Today I blended the two, as I sometimes do if I don't have enough pears, but no matter which of the two fruits you decide to use, homemade is so far above store bought apple sauce!


"If the fruits don't cause digestive problems, such as gas, then the fiber is good. Apples and pears are often so fibrous (because of incomplete ripening) that the fiber can be harmful." -Ray Peat

Jan 23, 2017
E-mail exchange
raypeatclips

What do you think about very well cooked apples being a major source of carbohydrates in the diet?

Ray Peat said:

"Very good, probably best to peel them."

 

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Re: Ray Peat Email Advice: Mushrooms

Ray Peat said:

"Since reading about the chemicals in mushrooms I stopped eating them, but using them occasionally is o.k., probably better than many vegetables." -Ray Peat

 

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RAY PEAT CARROT SALAD

1. Gather ingredient. I like to use rainbow carrots because the purple and white one have less carrot flavor. Also they have far less carotene. I usually use apple cider vinegar in the carrot salad, but I was in the mood for a little lemon this time.

2. Peel the carrots. With the peeler go up and down the carrot without lifting the peeler to make ribbons. This salad use to take me way too long to make until I figured this way out. Put the carrots in a bowl.

3. Add in a couple of teaspoons of good olive oil and a big pinch of flaky finishing salt, like Maldon.

4. Squeeze in some fresh lemon or a teaspooon of apple cider vinegar and enjoy!

One thing I didn't realize, until recently, is that having the carrot salad with food depletes the nutrients in the other foods. So it is important to have this salad away from food by at least an hour before food and no food an hour after, so it can have a clear place to do it's job. This salad is a great cure for constipation, a white coated tongue and puffy eyes. In the link I posted below it talks about the very different benefits of each color of carrot.

Reasons Why Carrots (of All Colors) Are Healthy For You

Carrots come in a variety of different colors. But what hue is the healthiest and most nutritious? A dietitian discusses the different types of carrots, plus five savory recipes.

www.google.com

"My first suggestion for someone with PMS is to avoid thyroid suppression (darkness and endurance exercise should be avoided), and to use my carrot salad recipe" -Ray Peat

 

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Kale Cucumber Ice Cubes For Water

1. Bring to a boil 7 cups of water in a mon reactive pot. Wash well one bunch of kale and add to the boiling water. The water should just cover the kale.

2. Boil the kale for two minutes, and turn off the heat.

3. Let the kale steep for 5 minutes stirring constantly. I even got my kitchen scissors and cut them up a bit to release more vitamin K into the water. After 5 minutes strain out the kale and pour through a metal sieve into a clean glass bowl. Let cool completely.

4. When cool, peel the cucumber, halve it and scoop out the seeds. Then cut into small pieces and add to the kale water. Cover and chill.

5. After at least 2 hours chilling, ladel the green water into ice cube trays and freeze. Use these cubes in water to get your daily vitamin K1.


Dec 3 2016
E-mail from raypeatclips

I was wondering what amount of the greens you put into a pot to boil, when you want to drink the water for magnesium and minerals, and how much water you drink from it? Also, how often do you think a magnesium deficient person shoul drink this?

Ray Peat said:

"I packed a pan with the leaves, and just enough water to cover them as they compacted with heat; an ounce of the liquid was enough to stop cramps. Supplementing thyroid makes the cells retain magnesium, so just one or two doses was enough."

 

[Regina]

Kale Cucumber Ice Cubes For Water

1. Bring to a boil 7 cups of water in a mon reactive pot. Wash well one bunch of kale and add to the boiling water. The water should just cover the kale.

2. Boil the kale for two minutes, and turn off the heat.

3. Let the kale steep for 5 minutes stirring constantly. I even got my kitchen scissors and cut them up a bit to release more vitamin K into the water. After 5 minutes strain out the kale and pour through a metal sieve into a clean glass bowl. Let cool completely.

4. When cool, peel the cucumber, halve it and scoop out the seeds. Then cut into small pieces and add to the kale water. Cover and chill.

5. After at least 2 hours chilling, ladel the green water into ice cube trays and freeze. Use these cubes in water to get your daily vitamin K1.


Dec 3 2016
E-mail from raypeatclips

I was wondering what amount of the greens you put into a pot to boil, when you want to drink the water for magnesium and minerals, and how much water you drink from it? Also, how often do you think a magnesium deficient person shoul drink this?

Ray Peat said:

"I packed a pan with the leaves, and just enough water to cover them as they compacted with heat; an ounce of the liquid was enough to stop cramps. Supplementing thyroid makes the cells retain magnesium, so just one or two doses was enough."

Okay. You can make anything look good.
Even kale cucumber ice cubes. ?

 

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Okay. You can make anything look good.
Even kale cucumber ice cubes. ?

Girl you just made me laugh out loud!

 

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BLUEBERRY & PEAR COMPOTE

1. Gather ingredients (add the zest of an orange too)

2 Peel and core 4 ripe pears. Cut into chunks and add to a non-reactive pot. Add 12 ounces of ripe bluebeeries to the pot.

3. Add 2 cups filtered water, the zest of one large orange and 3/4 cup of white sugar.

4. Bring fruit and water to a boil. Turn the heat down to medium to medium low and cook, stirring occasionally for 30 to 35 minutes. Cool completely and chill before eating.

This tastes like a bowl of blueberry pie filling! Adding in even more orange zest could be good too, especially since Ray Peat says orange peel is a "wonder drug"!


“Fructose inhibits the stimulation of insulin by glucose, so this means that eating sucrose (a disaccharide, consisting of glucose and fructose), in place of starch, will reduce the tendency to store fat. Eating “complex carbohydrates,” rather than sugars, is a reasonable way to promote obesity.”
-Ray Peat

Here was another stewed fruit combination I did last year.

 

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Frozen Fresh Orange Juice & Wild Blueberry Water

I like to use frozen fruit as ice cubes for water. This is my combo today using fresh squeezed and strained orange juice ice cubes and frozen wild blueberries!