Alex Eylar via Compfight
Transitioning to a real food diet can be a difficult transition for some. Having to give up certain foods that we have been accustomed to eating for years seems not only difficult but just plain wrong 😀
“I can’t give up my bread… I need it.”
“What the heck and I suppose to eat if I can’t have rice?”
“You’ve got to be kidding me… no pancakes!”
This has got to be one of the funnest posts I have written to date. I essentially was looking at food porn all day long. Totally sweet, and found some amazing recipes and concoctions by some really talented cooks. Lets break down some changes you can start to implement immediately in order to start living a healthier more energized life.
I compared most of the Paleo versions with versions you typically would grab at a restaurant or common name brands found at the grocery store. Yet another reason to learn to cook! So sit back, get ready, and eat this, not that!
Spaghetti Squash versus Spaghetti
Tale of the tape:
Spaghetti Squash (homemade)
calories: 281
fat: 17g
carbohydrate: 15g
protein: 15g
sugar: 6g
cal info
Traditional spaghetti plate (Olive garden)
calories: 680
fat: 30g
carbs: 63g
protein: 39g
sugar: n/a
cal info
This homemade version is a third the calories, almost fifty fewer blood sugar inducing carbohydrates, and equally delicious. If you are trying to drop little body fat we have mentioned here before that controlling our carbohydrate intake is vital as well as maintaining balanced blood sugar. Stay in and cook dinner for the family tonight, yay?
Here is another great Paleo Spaghetti recipe
Plantain chips w/avocado versus Tortilla chips w/guacamole
Plantain chips (homemade)
calories: 127 (30 chips)
fat: 7g
carbs: 16g
protein: 1g
sugar: n/a
avocado (1/2)
calories: 80
fat: 7g
carbs: 8g
protein: 1g
fiber: 4g
Tortilla chips (tostitos)
calories: 140 (13 chips)
fat: 7g
carbs: 19g
protein: 1g
sugar: n/a
guacamole
calories: 91
fat: 8g
carbs: 4g
protein: 1.1g
fiber: 2.9
Not only are we getting more plantain chips per calories but the only ingredient in plantain chips….is plantain chips, awesome! The tortilla chips provide us with industrial seed oils like canola and sunflower. Aside from that the main ingredient in white corn! Both heavily toxify our bodies thus damaging the lining of the gut, inhibit our body from absorbing minerals, and inhibit digestion. If you read nothing else in this post please read this link.
Here is a sweet recipe from everyday paleo for homemade plantain chips and guac… Super Bowl dish anyone???
Bonus: Even better….KALE CHIPS! My favorite
Portabello bun versus Whole Wheat bun
So I was going to go with the traditional lettuce wrap/bun but that’s played out (but delicious too). I actually stole one form my Vegan dad. He is always making some weird black bean burger and using Portabella mushrooms as the bun. I experimented with being vegan a few years back with my pops and I do remember that this was pretty damn delicious.
Portabella mushroom
calories: 44 (2 large mushrooms)
fat: minimal
carbs: 8g
protein: 4g
fiber: 3g
Whole wheat bun
calories: 144 (1 bun)
fat: 2g
carbs: 29g
protein: 6g
fiber: 4g
So we’re saving ourselves about 100 calories by switching our grass-fed hamburger from a traditional whole wheat bun to a portabella mushroom bun. Along with that is 21 fewer carbohydrates. This leaves us with some room to add plenty of fresh greens to our plate.
90% of all food related allergies are related to 8 foods with wheat (gluten) being one of them. Bloating, fatigue, inflammation, eczema, and aching joints being common symptoms. Check out our post on gluten but as a quick reminder these symptoms can lead to serious health related issues down the road and usually go undiagnosed or treated as “minor” irritations.
The portabella also contains plenty of vitamins and minerals like niacin, b-6, vitamin d, and folate. Take advantage of this fungi and make some kick as burgers stat!
Cauliflower rice versus Brown rice
Cauliflower rice
calories: 30 (1 cup, cooked)
fat: minimal
carbs: 4g
protein: 1g
fiber: 2g
Brown rice
calories: 216 (1 cup, cooked)
fat: 2g
carbs: 45g
protein: 5g
fiber: 4g
I actually do not have a huge issue with rice but it is one item that we tend to severely over eat. Consider this serving size at one cup, more often then not when we go out to it this serving size is often doubled. If you are looking to lose body fat and control blood sugar I would recommend running with the cauliflower rice which will greatly reduce calories and help to stabilize blood sugar.
If you are looking to increase strength and add lean muscle rice actually might be a decent option for you to add some extra calories to your diet. Just make sure you are consuming them post workout only and limit to 1 cup cooked. I’d prefer you go with a sweet potato which provides for better gut health but pay attention to how your body responds to rice and if you tolerate it than maybe it is something you can include.
Just think of all the ways you can sub this in! Sushi, fried rice, un-real!
Cauliflower rice recipe from our friend over at NomNomPaleo
Sweet potato fries versus French fries
Sweet potato fries
calories: 163 (1 large, 7 oz.)
fat: minimal
carbs: 37g
protein: 4g
fiber: 6g
French fries
calories: 271 (average between all fast food restaurants)
fat: 14.5g (4g trans fat)
carbs: 31g
protein:3.2g
fiber: 3g
The fast acting carbohydrates from white potato in the french fries are a recipe for elevated glucose/blood sugar, while the sweet potato is a little more forgiving. Sweet potato fries also offer up much more quality vitamins and minerals like potassium, phosphorus, and vitamin C & A. Not to mention you will be saving yourself from the industrial seed oils and trans fats found attached to the fries. The following is taken from Chris Kressers article on “nourishing your body.”
TRANS-FATS
There are two types of trans-fats: natural (NTF), and artificial (ATF). The primary natural trans-fat, conjugated linoleic acid (CLA) is found in small amounts (about 2%) in the meat, fat and dairy fat of ruminant animals. CLA does not have the harmful effects of ATFs, and may have anti-cancer properties and other benefits.
Artificial trans-fats have been linked with a variety of diseases. I think most people are aware of this, so I’m not going to belabor the point. We’ve still got carbs to talk about.
If we are following the healthy habits… and I know you are, the sweet potato fries make for a pretty awesome post workout food. Try to focus on your veggies but if need be hit this up.
Here’s a recipe from home girl over at PaleOMG: Sweet potato fries + homemade ketchup
Turn those sweet potato fries into a meal with this chili fries recipe.
BONUS TIME!
Soda versus soda!
Wait, what the hell?!
Personally I am not a big fan of artificial anything. But I have found that this little ditty does wonders for kicking the soda habit, crushes sugar cravings, and keeps hunger at bay. I would not recommend it on a consistent basis but if you are having a really tough time with your sweet tooth and looking to lay the smack down on it you may want to give this one a whirl. It’s literally like an ice cream float….minus the ice cream…and the float 😀
Recipe:
1 can diet cream soda
Ice cubes
1-2 tablespoons heavy cream (not paleo but no sweat here)
Directions:
Poor diet cream soda over ice and add 1-2 tablespoons of heavy cream and stir. Now drink! The fats from the heavy cream will keep you satisfied, blood sugar stable, and crush those sugar cravings. Feel free to use a diet root beer if you choose as well.
Try and limit this to 1-2 times per week if you can. Again, I’m not a big fan of anything articial but his sure as hell beats sucking down a pop or eating some ice cream.
Anybody have any sweet Paleo substitutions they want to share? Please do in the comments.
What are some of your favorite recipes?
Live limitless,
J