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Staple paleo carbs?

Commented on April 04, 2014
Created March 26, 2014 at 7:47 PM

I eat plenty of sweet potato (and white potatoes), banana, various other fruits... The occasional squash but I sometimes find them binding. I try to keep the white rice to a minimum but allow for it. Frankly getting a little board (and my body is sending me signals about variety).

What are some of your favorite paleo carb sources and preparation techniques? Preferably these are nutrient dense and delicious and not terribly expensive.

Have considered venturing into legumes but the preparation sounds like a headache. I don't do well with oats for some reason either.

Be157308a0438e382b88d9db4c12ab30

on April 04, 2014
at 08:03 PM

@ivymcivy @Methodician

Damn, thanks to both of you guys, I appreciate the low-carb pasta alternative suggestions, because I was really starting to miss Italian food...and yes, also because butter is awesome, lol. I will try both the squash and the enoki mushrooms with the buttery tomato sauce. Thanks guys :)

Medium avatar

(624)

on April 04, 2014
at 07:47 PM

@TheGastronomer Enoki mushrooms are pretty pasta-like and I know you want minimized carbs. Could even mix them in with squash/other substitute...

618fc5298c4a96b817c4918c795a875f

(1217)

on April 04, 2014
at 07:34 PM

The original recipe if from Marcella Hazan's The Essentials of Italian Cooking - it is well known as one of the simplest, most delicious sauces. I hope you enjoy it!!! Cuz BUTTER!!!

Be157308a0438e382b88d9db4c12ab30

on April 04, 2014
at 02:52 PM

Wow, you know, that's actually really helpful. I have to say that tomato sauce recipe sounds pretty delicious actually. It helps that I can get tomatoes for dirt cheap too. I have been looking for a good pasta like alternative lately because I'm a pretty huge fan of Italian food, so this fits the bill perfectly. Thank you so much, I will probably try that recipe out this weekend :)

618fc5298c4a96b817c4918c795a875f

(1217)

on April 04, 2014
at 01:46 PM

A great marinara is easily made by pureeing 2 lbs raw tomatoes and a clove of raw garlic, then adding it to a pan with a stick of butter and 1/2 an onion, cut side down. Cook until it reduces by at least 1/2, discard the onion, add salt and pepper to taste, and fresh chopped basil. SO GOOD and so simple. I wrote a book on vegetable gardening, so recipes like this to use up heavy bearing plants like squashes and tomatoes were tested in my kitchen for 2 years - this one being one of the best!

618fc5298c4a96b817c4918c795a875f

(1217)

on April 04, 2014
at 01:40 PM

Yes to spaghetti squash pasta! While the texture is different than most pastas - a bit crunchier than chewy - its flavor adapts so well to traditional pasta sauces. If you have a favorite marinara recipe - try it on spaghetti squash! I also love it with a simple pesto. It is such a perfect sub for angel hair pasta that I have no desire for the real deal, and I used to be a pasta junkie.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 27, 2014
at 06:37 PM

I myself have times when I feel that lower carb and more meat is right. I consume a great deal of starchy veggies in the 200-400 range (from daikon to squash, I would say).

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 06:21 PM

You're right, these are very low in calories so they are great for someone trying to replace starchy vegetables with non-starchy vegetables while still maintaining the same qualities. Your list is great for people like myself who go low carb but still want to be able to enjoy veggies. For example, when a recipe calls for potatoes, I use turnips instead, makes a great substitute.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 27, 2014
at 05:51 PM

These are all in the 200-300 kcal/kg, so low. But enough to supply of order 5% of calories a day.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 05:34 PM

Good to hear that. I love tomatoes (and tomato sauce), always have so I was wondering if it had the same feel to it as pasta. I'll try it out. Thanks.

Medium avatar

(238)

on March 27, 2014
at 05:22 PM

Lost my taste for tomato sauce years ago, so know interest in that. Kids sprinkle parm with the butter, but I just like butter/salt combo. It is pretty pasta like if that is what people are after.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 05:00 PM

I really like your suggestions. I don't eat cheese these days (not intolerant or anything just voluntarily avoiding dairy) but when I used to I would make this eggplant dish you mentioned and it was awesome. Anyone else who does eat dairy should definitely try it, it's really good.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 04:50 PM

Have you added tomato sauce to replicate pasta? I've been wondering about that but haven't tried it yet...

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 04:46 PM

I was going to mention turnips as those I actually do eat quite often, however, they are extremely low in carbs (even less carbs than broccoli), so if you plan on making them a staple (large calorie source) in your diet you would need to eat several buckets of them.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 04:39 PM

I don't eat much in the way of carbs these days (I used to before though), but if someone asks for suggestions, I'm happy to provide some assistance. Breadfruit is great. On the outside it looks like a small jackfruit but on the inside it is a totally different thing. Breadfruit is more like a potato: starchy and meant to be eaten cooked; whereas jackfruit is more like a stringy fruit to be eaten raw and tastes like a banana had a baby with a cantaloupe. Last time I had breadfruit it was cut into pieces and roasted below a whole chicken to soak up the chicken fat. Tasted like happiness.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 04:30 PM

My parents have a big one in their backyard, has really big, beautiful leaves and puts out a lot of fruit. Starchy kind of like a potato, but tastes better. Haven't had any in a long time.

089dd41b18fbb95ebb5347cded708d98

(5635)

on March 27, 2014
at 04:10 PM

http://www.foodrenegade.com/curried-sweet-potato-salad/

thought i'd link it for you. it is seriously awesome. i've made it a few times already. it's got a nice kick to it from the curry powder. good change since sweet potatoes are mostly made up "sweet."

Medium avatar

(624)

on March 27, 2014
at 03:31 PM

+1 for actually mentioning some preparation tips! I keep wanting to try curried sweet potatoes but for some reason have been putting it off.

Medium avatar

(624)

on March 27, 2014
at 03:31 PM

I almost forgot about Daikon! Not very high in carbs but a great alternative to potatoes in soup here and there. Never heard of watermelon radish. Gonna keep my eye on the varieties of radish I see in the market. I'm always intimidated by them though :-/

Medium avatar

(624)

on March 27, 2014
at 03:27 PM

Yeah breadfruit sounds interesting. I might have seen some in an Asian market near the Jackfruit. I'll have to look into that. And + 1 for a comprehensive listing, especially from someone I thought to be pretty anti-carb!

4775e2485bd498f20db64ab6fc77975f

(0)

on March 26, 2014
at 11:42 PM

I wish I could find breadfruit somewhere.

7904c7276d7e48f1be887fabd263bfd9

(300)

on March 26, 2014
at 08:25 PM

+ for potatoes and carrots. Also considering expirementing with sourdough breads...certainly not a paleo staple, but a possibly option.

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12 Answers

0
Medium avatar

on April 03, 2014
at 09:02 PM

For me my staple Carb is Sweet Potato. I Also eat frequently butter squash, pumpkin, beet, carrots, yucca and banana. But with all these carbs specialy banana be careful with your sugar intake.

Good Luck!

0
Medium avatar

on April 03, 2014
at 10:20 AM

Try out some of these Delicious Stuff which are also nutrients dense:

1) Kabocha squash or any other winter squash roasted with coconut oil and cinnamon

2) Blueberry Paleo Pancakes

3) Grass fed beef

4) Paleo Sweet and Sour Meatballs

5) Paleo /Gluten Free Strawberry Shortcake

0
8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 03, 2014
at 04:05 AM

I just want to add, the outside the wide variety of roots people have mentioned (I love pumpkin, carrot, beetroot, kumura -purple nz sweet potato, potato, parsnip), and bananas, that a number of nuts have quite high carb content.

Also cashews aren't strickly a nut, they are LOADED with carbs (8.1grams per ounce). Chestnuts and pistastios are also high though (10.5 and 5.8 per ounce respectively). Most seeds have a moderate level of carbs (sunflower etc) - almongs too, also have a moderate level of carbs (around 3 grams per ounce), making them I suppose more like the nut equivilant of a carrot. A handful of, or small bag of the high carb nuts though, and you'll get a good wack of carbs.

And of course there is also fruit. And roast mixed root veges are INSANELY yummy and one could never get sick of them, but if you want variety try also some other cooking techniques, kumara or potato oven chips, fried root veges (deep fried if you can get a decent amount of tallow or palm oil), baked potatoes with sour cream, cheeze and chives.

0
Medium avatar

on April 03, 2014
at 03:28 AM

Plantain omelette: cook and mash plantain, add about 2-4 eggs per plantain, fry like a pancake or omelette.

Other than usual taters, there is some kind of japanese/korean potato that is white on the outside and purple inside. Those are hella good. Or local purple potatoes. Korean sweet potato. Something called a bonata? Any potatoes really.

Spaghetti squash is good; cubing a butternut squash and roasting that is good. Have you had a kabocha squash? They are round like a pumpkin but greenish. Amazing.

I dump canned pumpkin into my cooking also. Thickens meals.

If you're wondering about legumes, it's not that hard to prepare them. I sprout lentils in like 2-3 days total. Soak them in a jar one night, rinse them out in the morning into a strainer or something with holes, make sure air can move through and sit them on your counter for like a day or two. Rinse them off like once or twice a day. Easy.

0
Medium avatar

(238)

on March 27, 2014
at 03:45 PM

Spaghetti squash is a huge hit with our family. Roast whole 400F for an hour +, salt, butter and scoop into plate/mouth. Doesn't have that same heavy starchy carb feel as other squash, I believe it has less carbs than most.

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 04:50 PM

Have you added tomato sauce to replicate pasta? I've been wondering about that but haven't tried it yet...

0
Af679502f1e31c0c59c79bd08f324b35

on March 27, 2014
at 02:57 PM

I eat tons! Of Japanese Sweet Potatoes. I was them, dry them, wrap in foil, and bake at 400* for 1.5 hrs, cut in half, remove skin, add .5-.75 tbsp grass fed butter and ENJOY. They are for me the best tasting variety of sweet potatoe

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on March 27, 2014
at 02:19 AM

i stick to plantains, sweet potatoes, white potatoes, fingerling/baby red potatoes, pumpkin, and parsnips. just found a good recipe for parsnip hummus that i want to try for something different. might be good mixed with a can of tuna.

i've been trying some excellent recipes for salads. just tried a curried sweet potato salad from chowstalker and it was INSANE. the best recipe for sweet potatoes i've tried so far. had a yogurt curry sauce with fresh green onions. wicked good. also love this sweet potato breakfast custard i also found on chowstalker. if you type in the starch you want, a ton of recipes will show up. i get bored easily and try many new recipes every week.

Medium avatar

(624)

on March 27, 2014
at 03:31 PM

+1 for actually mentioning some preparation tips! I keep wanting to try curried sweet potatoes but for some reason have been putting it off.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 27, 2014
at 01:19 AM

Since no one mentioned them: yacon, turnip, radish (the newer varieties are very large and very sweet, I just ate a watermelon radish for dinner), daikon. Alliums (onions, garlic) and artichokes are also to be considered carb-rich.

Medium avatar

(624)

on March 27, 2014
at 03:31 PM

I almost forgot about Daikon! Not very high in carbs but a great alternative to potatoes in soup here and there. Never heard of watermelon radish. Gonna keep my eye on the varieties of radish I see in the market. I'm always intimidated by them though :-/

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 26, 2014
at 11:29 PM

I was looking at these the other day:

http://www.rareseeds.com/store/vegetables/squash/summer-squash/

http://www.rareseeds.com/store/vegetables/peppers/sweet/

I eat a ton of squash.

Do you ever make quiche? Eggplant parmesan? Pork won-tons?

For the eggplant, slice it thin and dip in beaten eggs then a paleo flour mix of your choosing, and repeat that a few times until it there's a good batter coating. Fry in hot tallow / ghee and season with salt + pepper, then put them in a baking pan on top of fresh tomato and garlic red sauce under slices of fresh wet mozzarella. I like to keep layering those up 3 times or so. Bake this at 350 until these cheese is looking good on top, maybe 20-30 minutes or so.

The other day I melted down some dark chocolate and added a few tablespoons of coconut oil and some ground cashews and put it in the freezer; the treats came out pretty gourmet (with lower carbs / sugar, more fat, and more protein.) I'm playing with finding some fiber / protein that I can add to it (maybe ground carrots?)

Be157308a0438e382b88d9db4c12ab30

on March 27, 2014
at 05:00 PM

I really like your suggestions. I don't eat cheese these days (not intolerant or anything just voluntarily avoiding dairy) but when I used to I would make this eggplant dish you mentioned and it was awesome. Anyone else who does eat dairy should definitely try it, it's really good.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on March 26, 2014
at 11:24 PM

Yeah I eat primarily sweet potatoes, yucca, plantains, bananas, and fruit for carbs. There are potatoes that are not white such as small red potatoes, colorful fingerling potatoes (sometimes found in purple, blue, yellow, and other colors). A whole unprocessed potato is actually about as nutritious as a sweet potato and I think fair game.

There are also root vegetables, parsnips, turnips, beets, etc. which are delicious steamed, roasted, sauteed in butter, and/or pureed. These can be mixed up, 2 or 3 can be cooked together, in combination with onions, shallots, mushrooms, or leafy greens. There are quite a few combinations here and you can avoid getting bored.

0
6b1ff7c892dc33287ea779e36b9a884b

on March 26, 2014
at 09:09 PM

I wouldn't say there's a staple per-se, but sweet potatoes (not yams) would be "the staple" if there was one. Nothing is better than a good baked organic sweet potatoe with a couple dollops of coconut oil (I'm not generally one to pine about organic stuff, but the flavor is not even comparable between regular and organic).

Squashes are good (spaghetti squash spaghetti is awesome), and carrots are a perfect snack food (I get the bagged baby carrots so there's not really any prep involved). Other root veggies are also good (Gastronomer listed several).

Are you sure that it isn't a flavor variety you are lacking as opposed to a carb-source variety? Even SAD dieters stay limited to very few carb sources most of the time (wheat, corn, rice). Perhaps consider finding new recipes to generate variety while staying paleo.

0
Be157308a0438e382b88d9db4c12ab30

on March 26, 2014
at 07:56 PM

Yams (the real ones), Yucca (cassava, tapioca, or whatever else it's called), Taro (called Malanga in hispanic supermarkets), Sweet potatoes, Parsnips, Beets, Carrots, Rutabagas, Pumpkins and Butternut squashes, Bananas, Plantains (kind of like a starchy banana, not as sweet and eaten cooked) and Breadfruits.

Medium avatar

(624)

on March 27, 2014
at 03:27 PM

Yeah breadfruit sounds interesting. I might have seen some in an Asian market near the Jackfruit. I'll have to look into that. And + 1 for a comprehensive listing, especially from someone I thought to be pretty anti-carb!

4775e2485bd498f20db64ab6fc77975f

(0)

on March 26, 2014
at 11:42 PM

I wish I could find breadfruit somewhere.

7904c7276d7e48f1be887fabd263bfd9

(300)

on March 26, 2014
at 08:25 PM

+ for potatoes and carrots. Also considering expirementing with sourdough breads...certainly not a paleo staple, but a possibly option.

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