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Low-fat carb-dense foods and dishes

Answered on September 12, 2014
Created March 23, 2013 at 12:35 AM

I'm currently on a LeanGains clean bulk, which calls for well over 400g of carbs on workout days, low fat. Eating that much carbs on paleo/primal is a challenge for me.

I rely on sweet potatoes, and have white rice occasionally. I've tried cassava, and will experiment more with it. I fill the rest with a lot of fruit (mostly bananas, apples, dates, figs, raisins, apricots, prunes), but I would prefer to limit my fruit consumption to two servings. I did primal ice cream a lot when I was cutting, but it is high in fat which I'm avoiding now on WO days.

So, I'm looking for side/main dishes, desserts and baking ideas low in fat, and extremely high with carbs, options beyond the obvious (sweet potato/cassava fries and rice). Any suggestions?

E36cb992cf0a5eba8b97a359c15f38b3

(4347)

on September 07, 2013
at 01:28 AM

Probably. I think I'd use tapioca starch, though. I find the two swap out better. I am not sure it matters much, though. It's to prevent sticking. :)

9f54852ea376e8e416356f547611e052

(2957)

on May 08, 2013
at 12:01 PM

Because eating rice or sweet potatoes every training day gets boring. If that makes me fancy, so be it.

24c27817ad9ac518946dda4a131737b5

on March 25, 2013
at 11:08 PM

I'd hafta second Travis there. If you're already getting your nutrients and only want additional calories to fuel workouts, then what's wrong with the usual of potatoes, sweet potatoes, and rice (along with the fruit)? You haven't stated any reason to get fancy.

24c27817ad9ac518946dda4a131737b5

on March 25, 2013
at 11:07 PM

I'd hafta second Travis there. If you're already getting your nutrients and only want additional calories from clean carbs to fuel workouts, then what's wrong with the usual of potatoes, sweet potatoes, and rice (along with the fruit)? You haven't stated any reason to get fancy.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on March 25, 2013
at 07:42 PM

Lmao, PO-TAY-TOES.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 04:50 PM

When I want to make baked cassava fries, I boil them for a bit, but not until mushy - the round segments will crack open, and "they look done" (sorry can't be more specific). Too much, and they are too soft to cut cleanly. However, if I am mashing them, then definitely longer.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:10 PM

I've seen the recommendation to boil cassava to make it safe, but not soaking. So I just dunk it in water for a few hours, then boil until fork soft, like po-tay-toes? Love the gif... This sounds great: http://dominicanflavor.com/side-dishes/dominican-style-mashed-yucca-cassavapure-de-yuca-dominicano.html

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:06 PM

I've seen it at a healthstore, so I'll check out some recipes. Thanks!

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:05 PM

I used to drink smoothies a lot when I was bulking non-paleo, so that's definitely I should bring back occasionally. Thanks!

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:04 PM

Was in the title, because I knew us paleo people are generally not averse to fat :) I'm not averse to fat, but I eat my fat on off-days.

048dd52752c45129c1212bfffb37ca72

(3150)

on March 25, 2013
at 03:20 PM

Yep sorry about that, I missed the low fat part and went just with different sources of carbs that you weren't listing.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 02:58 PM

I think we have a very different definition of low-fat, since 100g of cashews have almost 50g of fat. I'll have the check if chestnuts are readily available. I had dates and raisins on my list already, but worth repeating as they are a great source of carbs.

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 10:57 PM

Made some mochi with the recipe above. I used rice flour instead of potato starch. Quite good, I have to try out some fillings next time.

Medium avatar

(39821)

on March 23, 2013
at 01:50 AM

That's like 9-10 cups of it spread out over the day. Not too bad.

Medium avatar

(39821)

on March 23, 2013
at 01:47 AM

With a target like that, I'd recommend just getting a rice cooker and eating tons of it. The fiber content in everything else would probably be digestively...problematic.

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:12 AM

Oh, it's perunajauho in Finnish. I guess I could sub with some rice starch flour thingie?

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:10 AM

Plenty of ideas, thank you. Mochi sounds amazing, found this recipe: http://allrecipes.com/Recipe/Microwave-Mochi/Detail.aspx But what is potato starch?

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:04 AM

I think I mentioned sweet potatoes...

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9 Answers

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3
E36cb992cf0a5eba8b97a359c15f38b3

on March 23, 2013
at 12:49 AM

How about something with mochi? I eat rice regularly and will do some traditional Japanese sweets on occasion. Or, I'll make mochi "dumplings" and plop them into soup with bone broth and some other vegetables.

If you're up for some noodles, how about making pho with cellophane noodles (heavy on the noodles)?

You could also do roasted winter squash. Cut in half, lightly oil and salt, place on a baking sheet (cut side down), and roast at 350 or so until caramelized. I eat that for breakfast sometimes with a little coconut or homemade almond milk over it.

Do you do well with regular white potatoes? Baked potatoes are easy. You can add just a bit of fat to add flavor, but it need not be smothered in butter.

I also make rice flour or tapioca flour crepes with eggs and homemade almond milk. (I use Michael Ruhlman's ratio of 2:2:1 milk:eggs:flour.)

Chestnuts and jicama are also high carb/low fat. How about beets or parsnips as well?

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:12 AM

Oh, it's perunajauho in Finnish. I guess I could sub with some rice starch flour thingie?

E36cb992cf0a5eba8b97a359c15f38b3

(4347)

on September 07, 2013
at 01:28 AM

Probably. I think I'd use tapioca starch, though. I find the two swap out better. I am not sure it matters much, though. It's to prevent sticking. :)

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:10 AM

Plenty of ideas, thank you. Mochi sounds amazing, found this recipe: http://allrecipes.com/Recipe/Microwave-Mochi/Detail.aspx But what is potato starch?

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 10:57 PM

Made some mochi with the recipe above. I used rice flour instead of potato starch. Quite good, I have to try out some fillings next time.

4
Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 03:21 PM

Sweet potatoes

  • Not just for roasting / microwaving whole. Mash, hash, chop into chips or fries and bake. Use enough oil for your preference.

Cassava / yuca

  • You want to make sure you deactivate / neutralize the cyanide, so either dry complete (extremely unlikely for at home use) or peel through wax, bark, and first off-white layer, cut into manageable segments, soak for a while (1-12 hours) and boil and simmer for 15-30 minutes (time varies based on soaking time). Once boiled, you can mash / pound into fufu, or cut into fry shapes and bake (my personal favorite); baking should use oil to preference.

Plantains

  • Slice open on side, and microwave. Scoop out and eat or optionally, mash. Or peel, slice into pieces, and pan grill / fry with a bit of butter.

(True) yams

  • Fufu! Peel bark, cut into 1-2" cubes, and boil / simmer until a fork enters pieces easily, but not too easily. Remove from water with slotted spoon (reserve starchy water for now); begin to pound with pestle in mortar, or just mash by hand with masher in sturdy bowl. Mash for a while, the starches will begin to retrogradate; spoon a little water from the reserve if desired; add a bit of salt / pepper if desired; end result should be manageable with hands - serve next to food and use to pick up, or form into balls / cakes.

Taro

  • Peel, slice, bake chips / fries (oil to preference). Probably good for fufu, although I have not tried yet.

(Winter) squashes

  • Ahh, the under-used squash. Butternut, buttercup, kabocha, acorn, spaghetti and more. Generally, just cut in half, clean seeds, bake for 30ish minutes, stuff each 1/2 with something you like, bake for 15 more minutes. For spaghetti squash, after baking and removing all the yummy strands, you can make faux spaghetti, or form into cakes and pan grill / fry (may need to add a binder like egg). Squash bakes cannot be beat! Bake as normal, scoop into bowl, mash, add 1-2 eggs, salt, and spices, add to glass/pyrex and bake for 20-30 more minutes - top with nuts, if you're into that.

Potatoes

  • There's so many recipes for 'taters, that I'm going to leave this one alone. ;-)

low-fat-carb-dense-foods-and-dishes

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on March 25, 2013
at 07:42 PM

Lmao, PO-TAY-TOES.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 04:50 PM

When I want to make baked cassava fries, I boil them for a bit, but not until mushy - the round segments will crack open, and "they look done" (sorry can't be more specific). Too much, and they are too soft to cut cleanly. However, if I am mashing them, then definitely longer.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:10 PM

I've seen the recommendation to boil cassava to make it safe, but not soaking. So I just dunk it in water for a few hours, then boil until fork soft, like po-tay-toes? Love the gif... This sounds great: http://dominicanflavor.com/side-dishes/dominican-style-mashed-yucca-cassavapure-de-yuca-dominicano.html

2
048dd52752c45129c1212bfffb37ca72

on March 25, 2013
at 02:52 PM

Cashew and chestnuts are both forms of nuts that are pretty dense in carbs, with a good fat profile (very low in omega 6 PUFA) and more or less low in phytates.

For cashew, I like a lot organic pure cashew butter, and sometimes I put it inside as an ommelete, even with some mixed berries marmelade (100% organic without sweeteners, yes it exists!)

For chestnuts, I buy organic peeled and packed in a re-hydrated form (kind of difficult to explain, sorry) and I usually have it on a greek yogurt, maybe with some goji berries, pure cocoa, a drop of honey, coconut milk/oil/chips.

Dates and raisins could be added for even more dense providing carbs.

I gain weight pretty easy so try to eat this before an important long endurance race to stock on glycogen or for intense post-workout and try to keep it very occasionally, but they may add to your assault if that's what you are after.

EDITED: Sorry I re-read the LOW FAT thing, hehe. Then I guess the latter gojis, honey, dates and raisins will be better than the nuts option :)

048dd52752c45129c1212bfffb37ca72

(3150)

on March 25, 2013
at 03:20 PM

Yep sorry about that, I missed the low fat part and went just with different sources of carbs that you weren't listing.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 02:58 PM

I think we have a very different definition of low-fat, since 100g of cashews have almost 50g of fat. I'll have the check if chestnuts are readily available. I had dates and raisins on my list already, but worth repeating as they are a great source of carbs.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:04 PM

Was in the title, because I knew us paleo people are generally not averse to fat :) I'm not averse to fat, but I eat my fat on off-days.

2
532cfd279d793e8fcc23b9f6d91dde5c

(1981)

on March 23, 2013
at 03:08 AM

Honey and maple syrup

1
Ca2c940a1947e6200883908592956680

(8574)

on March 25, 2013
at 03:10 PM

What about a buckwheat?

Serving Size.: 170g
Carbohydrate.: 122g
Dietary Fibre: 17g
Protein......: 23g 

I???m a bit more favorable towards buckwheat. It???s a dicot in the polygonaceae family, which also includes rhubarb and sorrel. It contains all eight essential amino acids, so it???s close to being a ???complete??? protein. When eaten in the form of sourdough crepes (as suggested by Stephan), it seems very well tolerated by most people. Chris Kresser. http://perfecthealthdiet.com/2010/09/the-oldest-profession-quinoa-millet-and-emmer-and-einkorn-wheat/, http://chriskresser.com/sourdough-buckwheat-pancakes-now-theyre-even-fluffier

http://en.wikipedia.org/wiki/Buckwheat
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5681/2

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:06 PM

I've seen it at a healthstore, so I'll check out some recipes. Thanks!

1
7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on March 25, 2013
at 02:59 PM

Smoothies and Juices come to mind. I love my juicer, and nearly all of the calories come from carbs. Its pretty easy to down several pints of any carrot/apple/orange amalgamation. Same deal with smoothies. Blending bananas with nearly anything is incredibly delicious and is going to launch your carb intake into orbit.

9f54852ea376e8e416356f547611e052

(2957)

on March 25, 2013
at 04:05 PM

I used to drink smoothies a lot when I was bulking non-paleo, so that's definitely I should bring back occasionally. Thanks!

1
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 25, 2013
at 02:57 PM

How about Cassava (Yucca Root) recipes? One cup has 78.4g of carbs and virtually no fat. Something like one of these: Cuban-Style Yucca | Yucca 'Bread' | Creamed Yucca with Garlic

Cooked Plantains: One cup (mashed) has 62g carbs per serv. Something like this recipe except with a little ghee instead of awful cooking spray.

Roasting Japanese sweet potatoes in foil for 2 hours at 350 will let all of the starches and sugar seep out and develop which is a really yummy high carb food (put a pan underneath to catch the dripping sugars). It's very sweet, so its kind of like a dessert. Careful, this one is ridiculously addicting. Cream it with some coconut milk and cinnamon for an even dreamier combo. Use lite coconut milk if you're watching fat.

1
Eed7dabde3d61910685845e04605267f

on March 23, 2013
at 02:03 AM

I second the blueballoon's baked veg suggestion - chances are very carameslied sweet potato, pumpkin/wintersquash (Although these have less carbs...) and crunchy baked potatoes could be palatable enough to eat in teh volume you want.

Apart from that I'm thinking of tajine style dishes... If not wanting fat don't use a fatty cut (or eshew meat altogether and use stock), and make an aromatic sweet potato plus spice heavy stew type of dish. Add a fruit like dates or apricots as appropriate. Tomatoes etc. Spices depending on your mood (eg I think cumin and cinnamon, smoked paprika with tomatoes is the bomb after I had it recently...)

If you make it hot/spicy serve with yoghurt, if you're okay with dairy... And liberal amounts of rice to soak up the juices.

I daresay the longer cooking of a tajine type of thing would make things palatable and digestible at the same time.

Ps I haven't 'vetted' this suggestion but dessert things like congee, stuff with glutinous rice http://en.wikipedia.org/wiki/Glutinous_rice could be helpful. Stew dates/bananas with the rice perhaps for an added carb hit. If you make anything particularly conducive, nice, please do post it ;)

Cheers

0
3a9d5dde5212ccd34b860bb6ed07bbef

on March 23, 2013
at 12:48 AM

sweet potatoes and chicken. sweet potatoes and turkey breast. sweet potatoes and shellfish. sweet potatoes and whitefish. sweet potatoes and flank steak. sweet potatoes and lean bison.

fruit.

steamed vegetables.

9f54852ea376e8e416356f547611e052

(2957)

on March 23, 2013
at 01:04 AM

I think I mentioned sweet potatoes...

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