by Emma Hammond 0 comments
Every decade seems to have the source of all evil (or fat) macronutrient. For years we endured fat phobia! Fat free foods lined the shelves & as companies removed the evil fat, told you to ditch your butter & replaced it with yummy chemicals like hydrogenated XYZ. YUM Chemicals! Thankfully that trend of low fat living seems to have passed once everyone realized they were ADDING body fat by eating less dietary fat. So of course we are on to demonizing the next macronutrient.
INSERT low carb everything!! *Sigh*
Carbs aren't bad
Fat is not bad
Protein isn't bad
It's all in the quality, quantity & what's best for YOU! The biggest issue I see with carbs is the dependency on super processed options such as long ingredient breads, pastas, breakfast pastries, sugar filled cereals, "fruit" filled yogurts & so on. These foods aren't BAD because they are carbohydrates, they aren't IDEAL because they are super processed & not very nutrient dense. SO when people ask if they should go low carb I say YES you should go low Kashi for breakfast, a "whole wheat" sandwich for lunch & organic pasta for dinner. You SHOULD replace those with mostly amazingly delicious, super nutritious whole food (single ingredient) carbohydrate options.
What am I talking about:
Winter Squash: butternut, pumpkin, kabocha, delicata, spaghetti, acorn etc.
White Potatoes **GASP**
These are the highest quality & most beneficial carbohydrates that our body can best utilize for energy without crappy additives. Am I say NEVER have pasta or bread? No but maybe not every day of the week. Especially if your goal is fat loss or optimizing your health.
Ok enough WHY you should eat the good starchy foods, let's chat HOW! I've become the queen of incorporating these carby root vegetables into every meal of my day. I've gathered a few easy starter recipes PLUS more fun recipes around the web. Ready to upgrade your boring bread, pasta & grain based diet to include MORE whole food based carbohydrates?? Woohoo!!
A first cousin of the carrot with a sweeter taste & starchier make up. This root veggie is delicious in a variety of preparations including roasted, baked into fries & mashed or pureed. Give this mashed recipe a try, I find the taste SO much more flavorful then standard mashed potatoes. Plus it adds that texture contrast we crave!Garlic Mashed Parsnips:Ingredients:- 1 lb parsnips (my store sells them in a bag)- 1/3c unsweetened almond milk (or liquid such as coconut milk or broth)- 1 tsp garlic powder, salt and pepper to taste (or add herbs of choice!)- 1 tbsp fat (coconut or olive oil, butter or ghee)Directions: 1) Peel and chop the parsnips like you would a carrot.2) Boil the parsnips until tender. Drain.3) Add in other ingredients and mash! I use my immersion blender, but a hand or stand mixer would work the same. Basically do the same as you would for mashed potatoes, which I know you all know how to make. Other Awesome Parsnips Recipes:Paprika Parsnip Fries w/ SrirachaCider Roasted Carrots, Parsnips & Brussel Sprouts (my add in!)Parsnip & Kale Soup
While most people have tried butternut squash, there are SO many varieties of deliciously creamy winter squashes! These healthy whole foods carb source has a never ending amount of preparations to where you will never tire of the great squash.Super Simple Roasted Kabocha Squash:Ingredients:- Kabocha Squash- Coconut Oil- Salt & PepperDirections:1. Pre-heat oven to 400 degrees & line a baking sheet with foil for easy clean up.2. Use a GOOD knife to cut squash in half & scoop out seeds from the center.3. Toss with coconut oil, salt & pepper, lay flat on baking sheet.4. Cook for around 30 minutes, flipping halfway through.Other Favorite Winter Squash Recipes:Rosemary Bacon Butternut Squash FriesTurkey & Mushroom Stuffed Delicata SquashPizza Spaghetti Squash Pie - my FAV
Plantains are a member of the banana family but contain more starch & are lower in sugar.Green plantains are less ripe & usually cooked in a savory way. The yellow overripe variety is on the sweeter side & often used for dessert recipes.Simply Sautéed Plantains:Ingredients:- 1-2 Slightly Yellow Plantains (w/ black spots like an overripe banana)- Coconut Oil- Himalayan Sea Salt (bc it's so tasty)Directions:1. Heat medium sauté pan to medium, peel the plantain & slice 1-1 1/2 inches thick. TIP: I slice the peel long ways down each side to make easier to peel.2. Add coconut oil to the pan, let heat up & add plantains. Cook 2-3 minutes on one side until golden brown & flip for another minute or so.3. Sprinkle w/ salt & enjoy! I love these for breakfast beside eggs & kale!Other Go-To Plantain Recipes:Chicken Mofongo - SO good!Homemade Plantain ChipsPlantain Tortillas
Ready, Set, GO FORTH & cook your way into deliciously nutritious carbohydrate heaven. I promise you won't miss mediocre bread or boxed pasta when you can have flavorful plantains or creamy mashed parsnips. Gauge your portion on about a palm sized portion for us ladies & two palm sized portions for you gentlemen. I stick with 2 servings a day with 1 meal being mostly lean greens, protein & that healthy fat for fuel! But you do you, test, notice how you feel & adjust as needed to FEEL your best. Happy trial & error! <3
Have a QUESTION or favorite RECIPE to share?? Leave a comment below or shoot me an email at email@example.com. Follow me on IG to see MORE ways I incorporate many of these recipes into my day.
In the gym, I am a big fan putting in the hard work, embracing the process & truly believe that trying to take shortcuts won't get me results! In the kitchen however, I am always seeking ways to be a bit lazy while still getting what I want. If I can skip a step or two, fine by me!! As long as the end result tastes good I am all about it.I am also relatively cheap in my grocery shopping. Don't get me wrong, I spend money on quality ingredients such as organic meats, eggs & certain veggies. Yet I still want my budget to stay on the lower side so I am often looking for ways to utilize every last bit of what I buy. I HATE throwing out food, which often leads to a bit of...creativity in the kitchen? Or as my husband call it, my special concoctions. Luckily for you this isn't that type of recipe.We found top sirloin steaks on sale at Whole Foods on Sunday & decided to cook those up but wanted a sauce to go with. We both enjoyed a chimichurri sauce at a restaurant recently & decided to give that a go. Which meant buying a big bunch of parsley, cilantro & oregano. Yes I should start growing my own herbs but I struggle with black thumb syndrome. AKA I am too damn lazy to water them daily..Instead of wasting 1/2 a bunch of each herb we doubled the recipe & ended up with a ton of sauce. We knew we didn't want steak every night this week so my brain began wondering how to reuse the extra. I saw a packet of chicken breast in the freezer & decided that would be a perfect vehicle for meal #2. This sauce is quite versatile, super easy to throw together & filled with whole food ingredients.Basic Chimichurri Recipe:
- 1/2 cup red wine vinegar
- 1 teaspoon kosher salt plus more
- 3-4 garlic cloves, thinly sliced or minced
- 1 shallot, finely chopped
- 1 jalapeño, finely chopped
- 1/2 cup minced fresh cilantro
- 1/4 cup minced fresh flat-leaf parsley
- 2 tablespoons finely chopped fresh oregano
- 3/4 cup extra-virgin olive oil
- Combine vinegar, 1 tsp. salt, garlic, shallot, and jalepeno in a medium bowl and let stand for 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil. Remove 1/2 cup chimichurri to a small bowl, season with salt to taste, and reserve as sauce.*Adapted from Bon Appetit recipe.*