Low PUFA Recipes that Support the Metabolism & Mitigate Stress

Updated: Apr 28

There are thousands of recipes out there today, but most are devoid of valuable nutrients and contain way too much-unsaturated fats (PUFA, omega-3/6s, HUFA, vegetable oils). Most foods we all have eaten our entire life have slowly suppressed our metabolism, thyroid, and immune system.


A healthy body begins with a healthy metabolism, just like we were 10 years young again. An optimal metabolism can only be obtained when we embark on more anti-stressful habits than stress-causing habits. Of course, we need food as humans to survive, replenish, rebuild, and repair every cell in the body. The food choices and recipes below focus on increasing our metabolic rate, support our thyroid, and strengthen the immune system.



Bone Broth: Yields 6-8 Servings

Also known as gelatin contains amino acids that are anti-inflammatory (glycine, alanine, proline, and hydroxyproline. All of which provide any cell-protective actions and energy production and can correct degenerative and inflammatory disease. Creates an anti-stressful effect within the body, suppresses tumor growth and promotes gastric secretion and digestion


Ingredients:

4-5lbs Grass-Fed Beef bones (preferably no marrow)

1 Gallon Clean, acid-free Water

2 T Apple Cider Vinegar

4 T Sea Salt

1 Sprig Thyme, Oregano, Basil

As much chopped celery, carrots, & onions you please

1 tsp cayenne (optional)


Instructions:

1. With a large sheet pan, cover with parchment paper, place bones on top, and add seasonings. Bake for 10 minutes at 400 degrees F in an oven.

2. Using a crockpot or large pot, fill with water and add salt, & apple cider vinegar.

3. Add vegetables on top and mix in.

4. Let simmer with a top covering for 24-36 hours.

5. Strain the stock through a sieve into a large bowl. Discard the debris left behind. Cool down in a bowl over an ice bath or the sink.

6. Remove hardened fat from the top. The broth will last 4 days in the refrigerator or 6 months in the freezer.


1 Serving: 1.5 cup. Calories: 20 Protein: 13 grams Carbs: 1 grams Fats: 2 grams



Shepherd's Pie: 8-10 Servings

A filling nutrient-dense meal with strong protein, easy to digest carbs, and metabolically supporting fats. A great meal to prep for the week if you do not have time to cook at night or have a large family.


Ingredients:

1lb Grass Fed Ground Meat (wild game, lamb, beef)

1 Onion chopped

2 T parsley chopped

1 Large Chopped Carrot

1 tsp rosemary

1 tsp thyme

2 tsp sea salt

Pepper to taste

2 cloves garlic

1 tsp Worcestershire sauce

2 T Tomato Paste

1 Cup Bone Broth

2 T Coconut or Spelt Flour

2 T Butter

4 Cups Mashed Potatoes


Instructions:

1. Preheat the oven 400 degrees F.

2. In a large skillet, heat coconut oil and butter over medium heat; add the vegetables and cook till tender; around 5-10 minutes. Add the garlic and season with salt and pepper.

3. Mix the broth and gelatin together to blend.

4. Add ground meat and saute’ until brown. Add the broth, tomato puree, and Worcestershire sauce, simmer over low heat, adding more broth as necessary to keep moist.

5. Place beef mixture into a baking dish, mix in the rosemary, thyme, and parsley. Distribute the mashed potato puree on top and bake in the oven for 30 minutes

6. Optional Parmesan Cheese on top after done baking.


1 Serving: Calories: 450 Protein: 25 grams Carbs: 40 grams Fats: 21 grams



Liver Pate: Yields 12-14 Servings

Liver pate is an amazing source of bioavailable copper, vitamin A (in the form of retinol), Choline, folate, Vitamin B12, CoQ10, Bioavailable iron, & Hyaluronic acid. Liver supports healthy teeth, gums, skin & hair, joints, tendons, collagen protection, energy metabolism, immune function, methylation, heart brain, and liver health. Great on sourdough bread, or with fruit, cheese, even by itself with parmesan cheese shredded on top.


Ingredients:

2lbs Grass-Fed Beef, Lamb, or Wild Game Liver

2 Cups Raw Milk

2 T Coconut Oil

1 Small Onion Chopped

1 Squeezed Lemon

¼ Cup Apple Juice

1 Sprig Rosemary, Thyme, Oregano

¼ Cup Butter

2 T Honey or Maple Syrup

Sea Salt & Pepper to taste


Instructions:

1. Soak the liver pieces in milk for 2 hours.

2. Remove and pat dry. Heat a large skillet over medium-high heat, saute the liver and onion in the coconut oil until the liver is brown and the onions are tender.

4. Add the apple juice, mustard, herbs and lemon juice and cooked uncovered until most of the liquid has evaporated.

5. Cool the mixture and then blend in a food processor along with the butter. Add salt and pepper to taste.

6. Check the consistency, if it seems dry rather than smooth and creamy, add more butter or maple syrup/honey.

7. Put into a small bowl and chill.


1 Serving: Calories 229, Protein: 18.5 grams Carbs:5.2 grams Fats: 14.8 grams



Creamsicle Gelatin: Yields: 8-10 bite servings

Orange cream gelatin is a brilliant rendition of a childhood favorite orange creamsicle. Loaded with a perfect balance of amino acids and other nutrients Orange cream gelatin is a quick and simple snack to have any time.


Ingredients:

2 -1/2 T great lakes unflavored gelatin

2 cups boiling water

2 cups of homemade vanilla ice cream (or any organic brand with no thickeners or gums)

3/4 cup fresh orange juice, no pulp 1/2 tsp. pure sea salt.


Instructions:

1. Grease an 8x10 pyrex dish with some coconut oil or butter.

2. In a large bowl, dissolve the gelatin in boiling water.

3. Stir in the ice cream, orange juice, and salt.

4. Pour into the pyrex dish and let it sit overnight in the refrigerator.

5. Cut into bite-size pieces.


1 Serving: Calories 85 Carb: 10 grams Protein: 4grams Fats: 4 grams



Gummy Squares: Yields: 16 servings

Here is another oldie made goodie treat. Experiment with different juices for a variety of flavors ( orange, cherry, apricot, etc.). Enjoy them on their own or topped with whipped cream.


Ingredients:

1 cup water ½ cup great lakes unflavored gelatin gelatin powder

1 cup organic cane sugar

Juice of choice to moisten sugar

1 lemon, juiced

1/2 tsp.vanilla extract


Instructions:

1. Place gelatin in a bowl and add the water. Mix well and let it bloom for 15 minutes.

2. Grease an 8x9 pyrex dish with coconut oil.

3. Put sugar in a saucepan and cover with enough juice to moisten the sugar to the consistency of wet sand.

4. Bring to a boil till sugar runs clear.

5. Add the gelatin and vanilla to the sugar/juice mixture and melt over medium heat.

6. Put mixture into a pyrex dish and let it cool and set for at least 6 hours.

7. When set, cut in small square pieces. Keep in an air-tight container.


1 Serving: Calories 58, Carb: 12 grams Protein: 3 grams Fats: 0 grams



Eggnog Milkshake: Yields: 12oz serving


Similar to the holiday eggnog, sans the alcohol, this version of eggnog offers a perfectly balanced ratio of macronutrients making it a perfect day or night time snack.


Ingredients:

1 T water

1 T great lakes gelatin hydrolysate

10 oz raw milk

1 whole raw egg

2 T simple syrup, honey, vanilla ice cream, or maple syrup

1/4 tsp. pure sea salt, more if desired


Instructions:

1. Mix gelatin with the water in a large glass or blender.

2. Add the rest of the ingredients and blend well.


1 Serving: Calories: 430 Carbs :34.4 grams Protein: 24 grams Fat: 21.1 grams.




Smoothie: Yields: 2 - 8oz servings

Packed full of nutrients, this on-the-go delight is a convenient alternative to a sit-down and eat type meal. Great for kids and anybody of age.


Ingredients:

1/2 cup clean, acid-free water

2 T great lakes gelatin hydrolysate

1 cup raw milk

1 cup fresh or frozen fruit

1 T Honey or Maple Syrup

1/4 tsp. pure sea salt, more if desired


Instructions:

1. Mix water and gelatin together till the gelatin is dissolved.

2. Place in blender with the rest of the ingredients or a large glass with a hand-blender and puree till smooth.

**If using berries, puree and strain the seeds beforehand.


1 Serving: Calories: 375, Carbs: 34g Protein: 20g Fat: 26g



Marshmallows: Yields: 32 pieces

Marshmallows are a great treat to help regulate blood sugar. Eating them with some coconut oil is a great energy booster.


Ingredients:

1/2 cup water

3 T. great lakes unflavored gelatin

2 cups white sugar (superfine works best)

1/2 cup water

1 tsp. vanilla extract coconut oil for greasing


Instructions:

1. Place 1/2 cup of water into a mixing bowl or Kitchen Aid mixer and mix. Allow this to bloom for at least 20 minutes.

2. Grease an 8x10 pyrex dish liberally with coconut oil, place in the refrigerator to chill.

3. In a non-reactive pot, gently boil the 2nd 1/2 cup of water and sugar together. Gently brush down the side of the pot with a wet pastry brush to dissolve any sugar crystals. Place a candy thermometer in the pot and bring the sugar up to 245 degrees F.

4. SLOWLY pour the sugar on low speed and gradually bring the speed up to full power when all the sugar has been added.

5. Let it whisk away for 3-5 minutes until the marshmallow becomes fluffy and cools down.

6. Grease a heavy-duty spatula with coconut oil and quickly pour and scrape the marshmallow into the grease pyrex dish and spread evenly.

7. Cover with some parchment paper, lightly greased with coconut oil.

8. Let it set for 4-6 hours before cutting into bite-size pieces.

9. Store in an air-tight container.


1 Serving: Calories: 115 Protein: 1.2 grams Carbs:15 grams Fats: 0 grams



Grated Carrot Salad: Yields: 1 serving

Incorporating carrot salads into your diet offers many benefits to your gastrointestinal function and hormonal balance by eliminating toxic bacteria (endotoxin) and excess estrogen. It should always be coupled with a full serving of carbohydrate, protein, and fat and considered a part of your supplement regimen vs. part of your meal. Avoid eating after 3pm.


Ingredients:

1 Medium to Large carrot

1 T raw apple cider vinegar or lemon juice

1 T coconut oil or extra virgin olive oil ( or combination of both) Pinch of pure sea salt *Optional- A few dashes of ground cumin, cinnamon, or some grated ginger for enhancing flavor.


Instructions:

1. Shred carrot with a hand grater into a bowl.

2. Mix in remaining ingredients. If coconut oil is hard, melt slightly.

3. Mix thoroughly


Serving: 1 Calories 142, Carb: 5.8g Protein: 0.6g Fats: 13.7g



Baked Custard

Who says to be healthy you cannot enjoy a little creme brulee? Packed with high amounts of nutrients and balanced in carbohydrate, protein, and fat, creme brulee is a perfect daytime or nighttime snack. Add a little fruit compote and whipped cream if desired.


Ingredients:

2 cups organic milk

1/4 cup organic cane sugar

4 T great lakes gelatin hydrolysate

1/4 tsp salt

3 large eggs

1 tsp. vanilla extract


Instructions:

1. Preheat oven to 325 F

2. Blend milk, sugar, gelatin and salt.

3. In a separate bowl, beat eggs and vanilla, then add eggs to the milk mixture and blend again.

4. Pour mixture into 1½-quart (8x9) glass or ceramic dish.

5. Cook for 1 hour or until golden brown on top.

6. Let it cool and serve.


1 Serving: Calories 200, Carb: 18 grams Protein: 15 grams Fats: 7.8 grams



Coconut Mayonnaise: Yields: 1 cup

Coconut mayonnaise is a great alternative to conventional mayonnaise loaded with harmful PUFA’s. Keep in mind, It will harden in the refrigerator. When using it be sure to remove it from the refrigerator for softening prior to use. If coconut oil is not available, increase extra-virgin olive oil from 1/2 cup to a full 1 cup.


Ingredients:

1/2 cup coconut oil-melted

1/2 cup extra-virgin olive oil

1 whole egg, room temperature

2 egg yolks, room temperature

1 T mustard

1 T fresh lemon juice

1/2 tsp. pure sea salt Dash of paprika powder


Instructions:

1. Mix both coconut oil and extra-virgin olive oil together in a measuring cup for easy pouring.

2. Mix the remaining ingredients in a mixing bowl or a kitchen aid and beat together with a whisk. Please don’t use a food processor or blender because the metal blades tend to give the mayonnaise a metallic taste, plus the heat from the machine can heat the oils which needs to be prevented.

3. Slowly add the oil into the egg mixture. Start off drop by drop until it starts coming together and then add more oil as it begins to thicken. Adding it too quickly will separate the mayonnaise.

4. Store in a glass container.


1 Serving: 1 Tablespoon Calories: 115, Protein: 1.2 grams Carbs:0 grams Fats: 16 grams



Download our free anti-stress starter guide where we teach and educate more in-depth on the basics of rebuilding a foundation to health. It focuses on mitigating many other unknown stressors that could be present in your current lifestyle deteriorating your metabolism, thyroid and immune system. Follow us on Instagram: Mitigate Stress and Colonna_Fitness, Youtube: Mitigatestress.com & Mitigate Stress 2.0 where we constantly provide more in-depth content for visual learners.


If you have seen the value in this article, schedule a FREE stress consultation on the front page of our website or donate down below. At the very least, share this article and our mission with anyone in your close circle that can benefit from becoming the best versions of themselves.


God Bless,

Nick & Nathan


0 views

Download the Free Trigger-Point Guide

  • YouTube
  • Instagram
  • Facebook

Have a QuestioN?

Contact Us

MitigateStress.com © 2020 | All Rights Reserved.

The statements made on this website have not been evaluated by the FDA (U.S. Food & Drug Administration).

The information published on this site is not intended to diagnose, treat, cure, or prevent any disease.

The information provided by this website and/or this company is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice.