“Peaty” Sweets, Sauces, Starches & Other Splurges

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"Our instincts give us a few clues about our nutritional needs, such as thirst, the hunger for salt, the pleasantness of sweet things, and the unpleasantness of certain odors or very acrid or bitter tastes." -Ray Peat

This post has all the "Peaty" extras, like the frosting on cake! Though grains are not Ray Peat recommended, sometimes we still want "a little rice" or some masa things, and what about some "Peaty" candy? Everything here will make it look laughable to think that we "Peaters" think we have so many restrictions!

 

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THAI MILK TEA

1. Boil water and measure two cups.

2. Add 4 tablespoons (1/4 cup) of thai leaves, mix intimate water and let steep 5 minutes.

3. After 5 minutes strain through a coffee filter.

4.Mix in 1/3 cup of sweetened condensed milk. Cover and chill. Serve over ice.

This tea is so SO much healthier than the restaurant one with FD&C yellow #6. I use to make it with sugar and a cream layer, which offered nothing in the way of nutrients. Now making it with the sweetened condensed milk makes it more "Peaty, with 7 grams of protein and 25% calcium in this two cup recipe. This "Natural" tea needed some honing, because the directions on the back of the package made a weak tea. If you want it to taste more Thai iced tea authentic, add some orange zest to the steeping tea leaves before straining.

“Japanese women’s relative freedom from breast cancer is independent of soy products: traditional soy foods aren’t the same as those so widely used in the US, for example, soy sauce doesn’t contain the so-called soy estrogens, and tea is used much more commonly in Japan than in the US, and contains health protective ingredients. The “estrogenic” and “antioxidant” polyphenolic compounds of tea are not the protective agents (they raise the level of estrogen), but tea’s caffeine is a very powerful and general anti-cancer protectant." -Ray Peat

 

[LucyL]

I do hope you have a good recipe for gravy or sauce that is starch free. That's the hardest thing to find!

 

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I have been experimenting with crushed pork rinds to thicken soups, so I am thinking it can work for gravy! I am on the case Lucy!

 

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I was just looking through my food file and I do have several cream sauces I make without starch. I made a beautiful curry sauce and thickened it with pureed macadamias. I usually make creamy soups thick like tomato, broccoli stalk and asparagus with pureed sweet onions, and they are dairy free too! My son hates onions and doesn't even know they are in his favorite soups. Egg yolks are good as thickeners too. The below pics are some of my dishes without any starch.

 

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SWEET & SALTY Coconut Milk

1. Measure 1 cup of coconut water into a container.

2. Add one cup of WHOLE milk to it.

3. Add 1/4 tsp salt

4. Add 1 tablespoon sugar, mix well and pour over ice.

Don't underestimate this simple combination! Sometimes I add a coffee shot to it, which tastes like i went to Starbucks!

Ray Peat speaks about coconut water in this interview, at 32:35 minutes.

Hipcast Podcast Directory

 

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Today, July 26th, is "National Coffee Milkshake Day" in America!

 

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SHRIMP (Lobster or Crab) BISQUE

1. Gather ingredients. For bisque you need leftover shells to make a broth. I save my leftover lobster, crab and shrimp shells and keep them in the freezer for this splurge. In this recipe you can use any of the three types of shellfish, I have even made a combo of two!. This recipe makes about two good portions or an appetizer for four.

2. Peel shrimp, about 1/3 pound, and put their shells and tails in a pot with other leftover frozen shells to make about 2 cups worth. Pour in about 4 cups of filtered water. Boil on HIGH heat, with lid off for about 45 minutes to an hour and reduced by half, or even better 1.5 cups. I was in a hurry making it this time.

3. Meanwhile cut shrimp (crab or lobster) into small pieces.

4. Mince shallots or Maui sweet onion. If using flour to thicken the bisque, mince maybe a third cup, but if thickening the soup without the tablespoon of flour, then use Maui sweet onion and up the amount to 2/3 cup. When it gets blended it will thicken up.

5. Melt 2 tablespoons of unsalted butter (salted will work too, you will just have to add in a little sugar and less salt). Add in the onion or shallots. Saute on medium heat for about 5 minutes. Add in 1 tablespoon all-purpose flour (if using) and cook for a couple of minutes. Add in 2 tablespoons dry sherry (some people use brandy, but I haven't) and let the alcohol cook off for a half minute. If you don't want to use the alcohol you could season it with chili powder or other spice to give it some ethnicity instead of the classic bisque. I would wait till the end to taste and see which way you want go with it.

6. Put COOLED broth and butter/onion mixture in a blender and add in 1.5 tablespoons tomato paste and blend till smooth. Clean out the pot while the other part of the soup is still waiting in the blender. Add in a teaspoon of butter and sauted the chopped shrimp and season. Crab and lobster are usually a little on the salty side already and dont need much extra salt. Remove shrimp from pot and set aside. Add back in the blender ingredients to the pot and bring to a boil, let reduce until desired consistency. Add in the cream and season to taste with salt and sugar. A bisque should be a little naturally sweet from the shellfish, but sometimes, depending on the variety, needs a little sweetening. Cook for a couple of minutes more. Ladel into bowls and top with sauteed shrimp, lobster or crab and garnish with finely minced chives or green green onion or lemon zest.

I put this bisque in this section because it isn't necessarily a high protein meal, but more of a decadent splurge. It is an expensive soup in restaurant and rarely done well unless it is in a fine restaurant.


"Fish oils are usually highly unsaturated; "dry" types of fish, and shellfish, used once or twice a week, are good. Avoid cod liver oil." -Ray Peat

 

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ALFREDO SAUCE


1. Gather ingredients

2. In a saucepan add 1 cup of cream, 4 tablespoons butter, 1/4 teaspoon garlic powder, 2 tablespoons cream cheese and 3/4 teaspoons of Maldon salt.

3. Bring to a boil and whisk in about 3/4 cup of grated parmesan. Simmer until thick about 20 to 25 minutes.

I make Alfredo sauce several different ways, according to what I have on hand, sometimes using sour cream or thickening the sauce with egg yolks. This sauce keeps well in the fridge for days. It makes a good sauce for white pizza, a decadent pasta splurge, or I like it nowadays "Peatier", on wings or with sauteed shrimp.

"In the resting state, muscles consume mainly fats, so maintaining relatively large muscles is important for preventing the accumulation of fats."-Ray Peat

 

[Regina]

SHRIMP (Lobster or Crab) BISQUE

1. Gather ingredients. For bisque you need leftover shells to make a broth. I save my leftover lobster, crab and shrimp shells and keep them in the freezer for this splurge. In this recipe you can use any of the three types of shellfish, I have even made a combo of two!. This recipe makes about two good portions or an appetizer for four.

2. Peel shrimp, about 1/3 pound, and put their shells and tails in a pot with other leftover frozen shells to make about 2 cups worth. Pour in about 4 cups of filtered water. Boil on HIGH heat, with lid off for about 45 minutes to an hour and reduced by half, or even better 1.5 cups. I was in a hurry making it this time.

3. Meanwhile cut shrimp (crab or lobster) into small pieces.

4. Mince shallots or Maui sweet onion. If using flour to thicken the bisque, mince maybe a third cup, but if thickening the soup without the tablespoon of flour, then use Maui sweet onion and up the amount to 2/3 cup. When it gets blended it will thicken up.

5. Melt 2 tablespoons of unsalted butter (salted will work too, you will just have to add in a little sugar and less salt). Add in the onion or shallots. Saute on medium heat for about 5 minutes. Add in 1 tablespoon all-purpose flour (if using) and cook for a couple of minutes. Add in 2 tablespoons dry sherry (some people use brandy, but I haven't) and let the alcohol cook off for a half minute. If you don't want to use the alcohol you could season it with chili powder or other spice to give it some ethnicity instead of the classic bisque. I would wait till the end to taste and see which way you want go with it.

6. Put COOLED broth and butter/onion mixture in a blender and add in 1.5 tablespoons tomato paste and blend till smooth. Clean out the pot while the other part of the soup is still waiting in the blender. Add in a teaspoon of butter and sauted the chopped shrimp and season. Crab and lobster are usually a little on the salty side already and dont need much extra salt. Remove shrimp from pot and set aside. Add back in the blender ingredients to the pot and bring to a boil, let reduce until desired consistency. Add in the cream and season to taste with salt and sugar. A bisque should be a little naturally sweet from the shellfish, but sometimes, depending on the variety, needs a little sweetening. Cook for a couple of minutes more. Ladel into bowls and top with sauteed shrimp, lobster or crab and garnish with finely minced chives or green green onion or lemon zest.

I put this bisque in this section because it isn't necessarily a high protein meal, but more of a decadent splurge. It is an expensive soup in restaurant and rarely done well unless it is in a fine restaurant.


"Fish oils are usually highly unsaturated; "dry" types of fish, and shellfish, used once or twice a week, are good. Avoid cod liver oil." -Ray Peat

 

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Get to cooking girl! I wish you would have posted a pic of your beautiful Pho :)

 

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APPLE OAT CAKE

1. Preheat oven to 350°. Gather ingredients. If you already have oat flour you can skip step #2. (Cold sweetened condensed milk and chopped salted macadamias are optional).

2. I usually have oat flour, but I didn't this time so in my Bullet blender I turned my sprouted oats into a fine oat flour, 2 cups worth in the end.

3. Peel, core and chop the two large apples, we which should amount to a little over 2 cups. Put into a 4-cup measuring cup and pour pineapple juice to fill in the empty spaces around the apples to the 24 ounce line.

4. Pour the apples and juice into a large bowl and add in the 2 cups of oat flour, 2 eggs, 1 cup of sugar, 1.5 teaspoons of baking SODA, 3/4 teaspoon Maldon salt and stir until combined.

5. Cover all the sides and bottom of a glass 9×12 baking pan with 1 tablespoon of butter.

6. Pour the apple batter into the prepared pan and sprinkle the top with about 3 tablespoons of brown sugar. Bake for about 35 minutes. Cool cake for 10 minutes before plating. Top with butter, and if you want something more decadent, drizzle on a spoonful of sweetened condensed milk over the buttered cake and top with chopped salted macadamias.

If you are an oatmeal eater than this is the way to make having it even "Peatier" with eggs and cooked fruit! I don't normally use grains for everday life, but I have them around for emergencies, or when I have company or for special occasions. Out of milk the other morning, and low on most other staples I did have apples, eggs and some oatmeal, so I converted an old family "fruit cocktail cake" recipe into this lovely breakfast.

"Masa harina (best), white rice or oats, and brown rice. The phytic acid in the oats block absorption of much of the calcium; cooking the oats much longer than usual might improve its nutritional value." -Ray Peat

 

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CHILI CHEESE HOMINY

1. Gather ingredients, including a cup of sour cream (not pictured). I like white hominy than yellow hominy, it is a bit sweeter and less "corny".

2. Saute a tablespoon of butter with chopped onion (however much you like onion) and about a teaspoon of salt.

3. Add in a large can of drained hominy and the chiles, and stir to combine.

4. Add in the cheddar, sour cream and chili powder. Cook together on medium high heat until the hominy is tender, about 10 minutes or so.


If you are not familiar with hominy it is another form of masa, corn treated with lime. The original recipe's stovetop version (linked below) is reminiscent of a white chili. If you dont have sour cream you could substitute it with equal parts bone broth and cream. I make a baked version mixing all the ingredients (unheated) in a bowl, usingbthecsour cream, but add in Jack cheese instead of cheddar, and some leftover chicken. I turn it into a buttered glass casserole dish and bake it at 350° for about 35 minutes or so, stirring once halfway through, and top it with cheddar the last 10 minutes of baking. When it comes out of the oven I serve it topped with sliced black olives, chipotle puree and cilantro. This is a decadent splurge, right up there with the likes of macaroni & cheese and creamy scalloped potatoes!


CHILI CHEESE HOMINY

1. Gather ingredients, including a cup of sour cream.

2. Saute a tablespoon of butter with chopped onion with about a teaspoon of salt.

3. Add in a large can of drained hominy and the chiles and stir to combine.

4. Add in the cheddar, sour cream and chili powder. Cook together on medium high heat until the hominy is tender, about 10 minutes.


If you are not familiar with hominy it is like masa, corn treated with lime. The original recipe's stovetop version (linked below) is reminiscent of a Mexican white chili. If you dont have sour cream you could substitute it with equal parts bone broth and cream. I make a baked version mixing all the ingredients (unheated) in a bowl, subbing in Jack cheese for cheddar and add in some leftover chicken. I turn it into a buttered glass casserole dish and bake it at 350° for about 35 minutes or so, stirring once halfway through, and top it with cheddar the last 10 minutes of baking. When it comes out of the oven I serve it topped with sliced black olives, chipotle puree and cilantro. This is a decadent splurge, up there with the likes of macaroni & cheese and creamy scalloped potatoes!

“Around 1988 I read Gerhard Volkheimer’s persorption article, and after doing some experiments with tortillas and masa, I stopped eating all starch except for those, then eventually I stopped those. Besides grains of starch entering the blood stream, lymph, and cerebral spinal fluid, starch feeds bacteria, increasing endotoxin and serotonin.” -Ray Peat

Chili Cheese Hominy - Maine SNAP-Ed

Hominy is corn with superpowers. Try this chili cheese hominy recipe and take advantage of this meaty, nutritious veggie!

www.mainesnap-ed.org

 

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"Peaty" Peanut Butter

1. Gather ingredients. I use a liquid coconut oil for this. You could use melted refined coconut oil too, but it will harden up in the fridge. I use a product called "defatted" peanut powder which is has most of the PUFA laden fat removed. Chopped salted macadamias are optional. I use a freezer baggy and the flat side of a meat mallet to get the job done.

2. Put about a cup of sugar in a high speed, "Bullet", blender and blend until sugar turns into powdered sugar. I don't like using regular powdered sugar because it has starch in them.

3. You will only be using 1 tablespoon of this powdered sugar per 1/2 cup of defatted peanut powder, so store the rest for easy to dissolve sugar in cold drinks and such.

4. Add 1/2 cup defatted peanut powder to a small food processor/chopper. Add 1 tablespoon of the powdered sugar and 3 tablespoons liquid coconut oil. Give it a whirl and your done. I like to add salted chopped macadamias for a crunchy peanut butter. Plus the extra vitamin E in them blocks PUFA's even more!

I especially love eating a spoonful of this peanut butter with a good raspberry jelly to squelch a craving for something rich! Pure "Peaty" goodness!

"Several years ago I met an old couple, who were only a few years apart in age, but the wife looked many years younger than her doddering old husband. She was from the Philippines, and she remarked that she always had to cook two meals at the same time, because her husband couldn't adapt to her traditional food. Three times every day, she still prepared her food in coconut oil. Her apparent youth increased my interest in the effects of coconut oil." -Ray Peat

 

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Masa Blueberry Pancakes

1. Gather ingredients. Melt 2 teaspoons unsalted butter and cool.

2 in a medium size mixing bowl, combine 1 cup masa, 1/3 cup white sugar, 2 teaspoons baking powder and 1/4 teaspoon salt.

3. In a smaller bowl mix together 3/4 cup whole milk with 2 eggs and the melted butter.

4. Pour the wet ingredients in the masa bowl, and stir until just combined. Add in a cup of fresh blueberries.

5. Heat a bit of refined coconut oil in a pan. If you are not using a non-stick pan you should add a little butter to the coconut oil to help things not stick so badly. Drop in the batter into the hot pan by a 1/4 cup or 1/3 cup measure, over medium heat.

6. When the batter starts to look a little dry on top give the a flip and cook until the middle is firm to the touch. Serve with lots of butter and maybe a little maple syrup.

These pancakes are fantastic. The smell of cornbread with butter with blueberries is like nothing else!

"Around 1988 I read Gerhard Volkheimer’s persorption article, and after doing some experiments with tortillas and masa, I stopped eating all starch except for those, then eventually I stopped those. Besides grains of starch entering the blood stream, lymph, and cerebral spinal fluid, starch feeds bacteria, increasing endotoxin and serotonin.” -Ray Peat

 

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"PEATY" SOY SAUCE

Mix 1 tablespoon coconut Aminos with 1/4 teaspoon salt.

This really does taste like real soy sauce!


"Other protective effects of increased sodium are that it improves immunity (Junger, et al., 1994), reduces vascular leakiness, and alleviates inflammation (Cara, et al., 1988). All of these effects would tend to protect against the degenerative diseases, including tumors, atherosclerosis, and Alzheimer’s disease. The RAA system appears to be crucially involved in all kinds of sickness and degeneration, but the protective effects of sodium are more basic than just helping to prevent activation of that system."

 

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"PEATY" CALIFORNIA ROLL

1. Gather Ingredients. Add liquid coconut oil, rice vinegar and sugar to the list of ingredients. Each container of STICKY rice makes one sushi roll. The crab salad will make 2 rolls.

2. Cut 1/2 pound boiled and chilled shrimp into chunks and put into a small food chopper. If you don't have one, maybe shredding the shrimp on a box grater would do. Soften 1 tablespoon of cream cheese and mix with 1/2 tsp sugar, a pinch of salt, 1 tablespoon liquid coconut oil, 1.5 teaspoons lemon juice and a tablespoon of cream. Add to the shrimp and pulse until it resembles fine crab salad.

3. Microwave the sticky rice (I use Annie's) according to the directions. Transfer in to a glass bowl and add in 1/2 teaspoon each rice vinegar and sugar. Mix well.

4. Peel and seed a half cucumber. Put out sushi mat and place a piece of plastic on it. Have a bowl of cold water to the side. You really dont have to use a sushi mat, you can wing it with just the plastic and maybe a cloth napking under it.

5. Empty the bowl of slightly warm rice onto the mat, spreading it out about a little longer than wide. Wet the back of a big spoon with water to spread the rice out.

6. Put a sheet of nori/seaweed paper, cut to fit the same shape as the rice, on top of the rice. You don't have to use seaweed, I made the roll on fish platter without it. Spread half of the shrimp salad down the length of the seaweed paper. Put cucumber sticks and avocado alongside the shrimp salad.

7. Keeping the plastic and mat together, roll one side of the rice to touch the other side of the rice. Pull the farthest side of the mat towards you, making the roll as tight as possible. Square up the ends tight too, so nothing loose comes out. Wet the knife edge and cut the roll into pieces. Keep wiping the starch off of the knife and rewetting it between cuts. Transfer to a plate and serve with my "Peaty" Soy Sauce, sushi ginger and wasabi.

There is hardly anything healthy about the typical California Roll found in American sushi restaurants. The fake crab salad is full of chemicals and void of crab, it is mixed with PUFA laden mayo and then it gets served with estrogen laden soy sauce. I thought about creating this healthy California Roll for awhile, and I am very pleased with the results! Pair it with my no soy "Peaty Soy Sauce", with the recipe posted just above this one.

"The Dietetic Association's association with General Mills, the breakfast cereal empire, (and Kellog, Nabisco, and many other food industry giants) might have something to do with their starchy opinions. Starch-grain embolisms can cause brain damage, but major money can also make people say stupid things."
-Ray Peat

 

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"PEATY" PEANUT BUTTER CUPS

1. Gather ingredients. You will need cupcake liners and a standard muffin tin. I use liquid coconut oil for these.

2. In a small crock pot or double boiler, melt chocolate chips or chocolate bar. I used semisweet, but milk chocolate would be closer to Reece's. I also use lecithin free chips. Enjoy Life and Equal Exchange are both lecithin free brands, and tastes just as good, if not better, than the top name brands. Add a teaspoon of liquid coconut oil to about 3/4 cup of the chocolate chips.

3. In a small food chopper, put 1/2 cup defatted peanut powder, 2 tablespoons liquid coconut oil, 4 teaspoons homemade powdered sugar and blend till incorporated.

4. Place 4 paper liners in the muffin tin. Put a couple of tablespoons of chocolate in each one. Drop in a couple teaspoons of the peanut butter into the chocolate spreading to the edges as possible with out touching the edges. Place in the freezer for about 15 minutes to harden. Remove from freezer and top with a tablespoon more of melted chocolate, spreading to cover the peanut butter. Refrigerate until hardened. Pull off the paper liners and serve at room temperature.

This was my first time making this idea. I made 5 of them, but next time I would make 4 so there would be more filling. You could sprinkle onto the peanut butter some chopped salted macadamias, before topping with the chocolate, for a crunchy version.


“Chocolate is probably protective too, and it is a good source of magnesium and antioxidants.”
-Ray Peat

 

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(NO BAKE)
Macadamia Crusted Goat Cheese & Lemon Cheesecake Tartlets


1. In a small food chopper blend 1/4 cup of crushed salted macadamias with 1 tablespoon homemade powdered sugar. Pulse it down to a fine meal. Coat a tartlet pan with a fine layer of liquid coconut oil. Press the macadamia meal into the bottom of 9 of the openings. Wash out the chopper and dry to use again.

2. In the chopper puree 4 ounces of firm goat cheese with 1/4 cup lemon curd. Divide among the 9 tartlet cups. Freeze for about 45 minutes before serving. Run a thin knife around the edge of the cheesecakes to pop them out.

3. In a bowl crush 1 cup of fresh, or frozen and thawed, strawberries with a heaping tablespoon of strawberry preserves and chill well before serving.

I designed these for my son who needed to avoid cow milk for awhile. You don't taste the goat flavor if you get a mild one. If you prefer goat cheese sub in cream cheese instead!