Carbohydrates are probably the most misunderstood of the macronutrients. Their primary and essential function is to provide energy. But when eaten in excess—including the processed, refined grains and sugars typical in Western diets—issues often arise. Therefore, grains and excess sugars are not part of basic Paleo templates. Finding a balance of carb intake to support training and the replenishment of energy stores, while avoiding the problems associated with grains and refined sugars, is critical.
Including lots of vegetables—both starchy and green—and some fruit is the best way to keep your carb intake in the sweet spot. When training hard, eating a big whack of carbohydrate and protein after your workout is key to speed replenishment of fuel spent and to get recovery going. If you find your training becoming sluggish, check in with your daily carb intake, and perhaps increase it a bit. Training on inadequate carbohydrates is only survivable for so long.
In this book, you’ll find some carb sources that break from what some Paleo templates recommend—in particular, white potatoes and white rice. These two sources of dense, starchy carbohydrates present refuel options appropriate for the performance-minded crowd and might not be appropriate for all who are eating a Paleo diet. In particular, if you’re still working on optimizing blood sugar management or you have issues with nightshades, avoid white potatoes. White rice, though technically a grain, is devoid of gluten and is considered a safe starch by many. Test these sources in your diet, and if they don’t work, it’s fine to avoid them.
To build a balanced plate at mealtime, combine the recipes in this chapter with those in the Protein-Packed Meals to Build Strength chapter and add some extra green veggies or fruit plus some healthy fat.
When it comes to carb-density in a vegetable, yuca is where it’s at. Whether it’s called yuca, manioc, tapioca or cassava, it’s all the same. Prepared yuca can take many forms, and in many cultures, it’s boiled and made into a mash. The only catch is that it gets very sticky and tough to work with. After attempting several other yuca recipes for this book, I decided to include this one because it’s so simple and takes no special equipment or a preponderance of patience to make.
MAKES 3 OR 4 SERVINGS
2 lb (907 g) yuca, peeled
2 tbsp (30 mL) melted ghee
1 tsp smoked paprika
1 tsp onion powder
1 tsp sea salt
½ tsp black pepper
Preheat the oven to 400°F/204°C and line two baking sheets with foil or parchment paper.
Cut the yuca into pieces the size of steak fries. If you make them too thin, they’ll get dried out and hard. Divide the yuca up onto the two sheets. Drizzle the yuca with melted ghee and sprinkle it with the spices and salt. Toss everything until it’s well coated.
Bake the yuca for 20 to 25 minutes or until the pieces are tender inside and lightly brown on the edges, but not burnt. I like to stir them at least once during baking so they brown evenly.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 3G |
| FAT | 8G |
| TOTAL CARB | 87G |
| NET CARB | 83G |
The humble carrot is a great root veggie famous for its high levels of beta-carotene, and it’s an inexpensive way to easily bump up your carbohydrate intake. When sliced into thin sticks and roasted with warm cinnamon and cumin, they transform into a delicious side dish worthy of any meal.
MAKES 2 SERVINGS
1 lb (454 g) carrots, washed and tops removed
1 tbsp (15 mL) avocado oil
½ tsp cinnamon
½ tsp ground cumin
¼ tsp sea salt
¼ tsp black pepper
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper.
Cut the carrots into sticks by cutting each carrot in half vertically, then splitting each of those into quarters horizontally. Try to make the fries roughly the same size so they’ll cook evenly.
Pile the carrot fries onto the baking sheet, drizzle with avocado oil and sprinkle with the spices and salt. Toss everything with your hands until the carrots are evenly coated.
Roast the carrots in the oven for 8 to 10 minutes or until they’re lightly brown and crispy on the edges.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 2G |
| FAT | 7G |
| TOTAL CARB | 21G |
| NET CARB | 15G |
One of my goals in this cookbook is to introduce you to some interesting and new sources of dietary carbohydrate that fit a Paleo template. Lotus is common in Asian cuisine, and when cooked, it tastes a lot like white potato. (If you’re sensitive to nightshades that come from white potato, this may present an option for enjoying that familiar flavor without the consequences.) Half a cup (60 g) of lotus provides about 10 grams of carbohydrates. Here, I’ve sliced them thinly—I recommend a mandolin to ensure even cuts—fried them lightly in coconut oil and hit them with a shake of salt and hot curry powder. When it comes to seasoning options, let your imagination be your guide.
MAKES 2 SERVINGS
2 tsp (10 mL) lemon juice
¾ lb (340 g) lotus root
⅓ cup (78 mL) coconut oil
1 tsp sea salt
1 tsp hot curry powder
Fill a medium bowl with water and add the juice of half a lemon. Wash the lotus root. Using a mandolin or a very sharp knife, cut the lotus into ⅛-inch/3-millimeter slices. Add the slices to the lemon water and let them sit for at least 5 minutes. This is to prevent browning. Remove the lotus slices, and dry them on a paper towel.
Place a layer of paper towel onto a large plate, and get the salt and curry powder ready. Heat a large skillet—cast-iron is best—over medium heat, and add the coconut oil. Heat until the oil is very hot but not smoking. Working in batches, fry the lotus root in a single layer, about 3 to 4 minutes, or until they are crispy and brown on the edges. Remove them from the oil, and place them on the paper towel to drain. Immediately sprinkle them with sea salt and curry powder.
Eat fresh for crispiest results.
Look for lotus at Asian markets.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 4G |
| FAT | 36G |
| TOTAL CARB | 24G |
| NET CARB | 17G |
Handheld food is ultraconvenient for athletes, but once you’re Paleo, flour and corn tortillas are off-limits because they contain inflammatory grains. Many of the gluten-free options I’ve tried fall apart and can’t be wrapped or folded, so I went on a mission to make a sturdy version. These tortillas are soft, pliable and can withstand freezing and thawing. Get creative and make them into sweet or savory crepes, too!
MAKES 5 OR 6 (8″[20 CM]) TORTILLAS
4 large eggs
2 tsp (10 mL) melted ghee
2 tbsp (30 mL) water
½ cup (65 g) arrowroot or tapioca flour
2 tsp (6 g) coconut flour
Pinch of sea salt
Crack the eggs into a medium bowl, and whisk in the melted ghee and water. Add the dry ingredients—arrowroot, coconut flour and salt—and beat well to combine.
In a small (8-inch [20-centimeter]) ungreased nonstick skillet over medium heat, pour in about ¼ cup/59 milliliters of the batter, and immediately roll it around to evenly coat the bottom. The tortilla should start to pull away from the edges as it cooks. Cook for 1 minute on each side.
If saving for later, cool completely and store tightly wrapped or in an airtight glass container.
If making crepes for a sweet application, add ½ teaspoon vanilla.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 4G |
| FAT | 5G |
| TOTAL CARB | 10G |
| NET CARB | 9G |
I’m notoriously shy about Paleo baking, but this recipe materialized in my kitchen one day when I had a craving for Eggs Benedict. Not one for premade gluten-free breads, I stared at the green plantains on my counter and decided to experiment. The result is a biscuit with a dense texture, perfect for splitting open and dressing with poached eggs and a drizzle of ghee-based Hollandaise.
MAKES 6 SERVINGS
3 large eggs
2 green plantains, peeled and chopped
1 tbsp (15 mL) coconut oil
1 tsp baking powder
1 tbsp (7 g) almond meal
2 tsp (6 g) coconut flour
¾ tsp sea salt
Preheat the oven to 350°F/177°C, and line a baking sheet with parchment paper.
Combine all the ingredients in a high-powered blender or food processor. Blend everything together until you get a smooth, thick batter. Use a ¼-cup/59 millileters measuring cup to drop the batter onto the sheet. Bake for 12 to 15 minutes or until a knife inserted into the middle comes out clean.
Cool and eat!
Top with eggs and Hollandaise sauce for a Paleo version of Eggs Benedict.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 5G |
| FAT | 5G |
| TOTAL CARB | 20G |
| NET CARB | 18G |
There’s probably a good chance you’ve never tried sunchokes. Also commonly known as Jerusalem artichokes, these little tubers—rootlike storage structures for a plant’s energy—are rich in the carbohydrate inulin. Sunchokes somewhat resemble ginger and have thin, edible skin.
MAKES 4 SERVINGS
1 lb (454 g) sunchokes, washed and quartered
2 tsp (10 mL) avocado oil
2 cloves garlic, finely chopped
4 sprigs (1 g) thyme
½ tsp sea salt
¼ tsp black pepper
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Place the sunchokes on the baking sheet, drizzle with avocado oil and sprinkle with garlic, thyme, salt and pepper. Toss everything with your hands until it’s well-coated.
Roast the sunchokes for 15 to 20 minutes, or until they’re tender when pierced with a fork and light brown around the edges. Stir once halfway through.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 3G |
| FAT | 3G |
| TOTAL CARB | 23G |
| NET CARB | 20G |
Cooking sweet potatoes can take forever, but recently I’ve started braising them to speed up the process. Braising is really a simple way of creating a golden brown crust, then adding a liquid and covering the pan until the food is cooked through. In the last few minutes, the cover is removed and the liquid is reduced, creating a really tasty sauce! Sweet potatoes are a delicious and affordable source of nutrient-dense carbohydrate.
MAKES 4 SERVINGS
1 tbsp (15 g) ghee
1 lb (454 g) orange sweet potatoes, peeled and cubed
1 cup (237 mL) coconut milk
2 tsp (6 g) cinnamon
1 tsp nutmeg
½ tsp sea salt
½ tsp pepper
Heat a large skillet or Dutch oven over medium-high heat, and warm the ghee until it melts and shimmers. Add the cubed sweet potatoes to the pan in a single layer. This is really important because if they’re too crowded, they’ll steam rather than brown and won’t caramelize. Fry the sweet potatoes for about 2 minutes on each side until they develop a golden brown color on most sides. There’s no need to be super precise.
Then pour in the coconut milk and add the cinnamon, nutmeg and salt. Bring the mixture just to a boil, then reduce the heat to low and simmer it, covered, for 10 to 15 minutes. Test the sweet potatoes for tenderness by piercing them with a fork.
Once they are cooked through, remove the lid and increase the heat to medium-high to reduce the coconut sauce, stirring often so the pieces don’t stick. Once it’s very thick, it’s finished. Adjust the flavor with salt and pepper.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 3G |
| FAT | 18G |
| TOTAL CARB | 28G |
| NET CARB | 23G |
For a long while, most Paleo folks avoided white potatoes for reasons they didn’t quite understand—because that’s just what the rules said. Turns out, if your blood sugar regulation and body composition are good, there’s no good reason to keep them out of your diet, unless you are intolerant of nightshades. White potatoes, in fact, are a good source of glucose in addition to micronutrients such as potassium and Vitamin C. One thing you’ll want to do is peel the potatoes, since antinutrients are prevalent in the skin. Black garlic has been fermented and has a sweet, mild flavor. If you can’t find it, use half the amount of regular garlic instead.
MAKES 4 SERVINGS
2 lb (907 g) Yukon gold potatoes, peeled and diced
4 sprigs (1 g) fresh thyme, leaves removed
1 sprig (7 g) fresh rosemary, leaves removed and chopped
1 tsp sea salt
½ tsp black pepper
2 tbsp (30 mL) rendered duck fat, melted
4 cloves black garlic, finely chopped
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Add the potatoes, thyme, rosemary, salt and pepper to the sheet, then drizzle everything with the melted duck fat. Toss well with your hands to coat the potatoes, then spread them out in a single layer. Roast the potatoes for about 45 to 50 minutes until they’re golden brown. I stir them every 15 minutes so they brown evenly. Sprinkle with the black garlic in the last 10 minutes of roasting.
Substitute 2 cloves regular garlic for black garlic if you can’t find it.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 6G |
| FAT | 6G |
| TOTAL CARB | 41G |
| NET CARB | 38G |
Potato salad is one of those timeless side dishes that a lot of people give up when they start eating Paleo. With a few simple modifications, I’m upping nutrient-density and putting it back on the menu. Sweet potatoes provide good carbs for replenishing glycogen stores, and the chipotle mayo is loaded with healthy fats.
MAKES 4 SERVINGS
1 lb (454 g) orange sweet potatoes
3 green onions (2 oz [57 g]), white and light green parts, thinly sliced
3 tbsp (45 mL) Smoky Chipotle Mayo
½ tsp sea salt
¼ tsp black pepper
3 strips cooked bacon, crumbled
3 tbsp (9 g) chopped fresh chives
Preheat the oven to 425°F/218°C and line a baking sheet with foil or parchment paper. Wash the sweet potatoes and put them on the baking sheet. Roast for about an hour or until a sharp knife easily pierces through the sweet potato. Remove them from the oven and allow them to cool. Then peel the skin off and cut the sweet potatoes into large cubes.
Add the roasted sweet potato, green onions, chipotle mayo, salt and pepper to a large bowl. Gently stir the mixture so the mayo evenly coats the potatoes but not hard enough to break up the pieces into mush. Sprinkle with crispy bacon and chives before serving.
Substitute white potatoes for sweet potatoes if needed.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 3G |
| FAT | 12G |
| TOTAL CARB | 21G |
| NET CARB | 18G |
Beets are one of my favorite carb-dense veggies; when roasted, their natural sweetness really shines through. In this side dish, golden beets are roasted and paired with fresh fennel. The anise flavor of the fennel offsets the sweetness from the beets. I finish it off with toasted hazelnuts—one of the best nuts because of their low pro-inflammatory Omega-6 content—and a splash of oil and vinegar.
MAKES 4 SERVINGS
1 lb (454 g) golden beets, washed and tops trimmed off
1 tbsp (15 mL) avocado oil
¼ tsp sea salt
¼ tsp black pepper
¾ lb (340 g) fennel
¼ cup (37 g) unroasted hazelnuts
¼ red onion, very thinly sliced
1 tbsp (15 mL) balsamic vinegar
1 tbsp (15 mL) olive oil
Pinch of sea salt
Pinch of black pepper
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Cut the beets into chunks about ¾ inch/19 millimeters thick. Place the beets on the baking sheet, drizzle with avocado oil and sprinkle with salt and pepper. Toss everything with your hands until it’s well-coated. Roast the beets for 15 to 20 minutes, stirring once halfway through, or until they’re tender when pierced with a fork. Remove from the oven and set aside to cool.
Meanwhile, prepare the rest of the salad. Trim the fronds off the fennel and set them aside for garnish. Quarter the fennel, cut the tough core out and discard it. Thinly slice the fennel. In a small dry skillet, toast the hazelnuts over medium heat, stirring often. Make sure to watch these because they can burn quite easily. This should take about 5 minutes.
To assemble the salad, arrange the roasted beets, fennel, red onion and hazelnuts in a single layer on a platter. Drizzle with the balsamic vinegar and olive oil, then sprinkle with a pinch of salt and pepper.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 4G |
| FAT | 13G |
| TOTAL CARB | 16G |
| NET CARB | 10G |
Soup is one of my favorite ways to sneak extra veggies into my daily routine, and this one is super tasty. Butternut squash is a darling of the fall and winter here in North America, and it’s easy to find pre-peeled and cut to speed this preparation along. Butternut is loaded with Vitamins A and C, and per 100 grams has about 10 grams of net carbohydrates. When roasted and paired with carrots, ginger and turmeric, it’s nutrient-dense and filling. Shredded chicken mixed in ups the protein content and makes it a full meal.
MAKES 4 TO 6 SERVINGS
2 lb (907 g) butternut squash, peeled, seeded and diced
1 lb (454 g) carrots, washed, tops removed and chopped
1 tbsp (15 mL) avocado oil
4 to 5 cups (946 to 1183 mL) chicken broth
1″ (2.5 cm) piece ginger, peeled and sliced into coins
1″ (2.5 cm) piece turmeric, peeled and chopped
¾ tsp sea salt
½ tsp black pepper
½ tsp garlic powder
½ tsp onion powder
Sea salt, to taste
Preheat the oven to 400°F/204°C and line two baking sheets with foil or parchment paper. Place the chopped butternut squash on one sheet and the chopped carrots onto the other, drizzling each sheet with half the oil and half the salt and pepper. Toss with your hands to combine evenly and spread the veggies out into an even layer. Roast the carrots for 25 to 30 minutes and the butternut squash for 30 to 40 minutes, stirring at least once during that time. Cool the veggies for 10 minutes.
Place the roasted butternut squash and carrots, 4 cups/946 milliliters of the chicken broth and the remaining ingredients into a high-powered blender or food processor. Blend until very smooth. You may have to do this in two batches depending on the size of your blender. If the soup is too thick, add more broth until it’s as thin as you prefer. Adjust the amount of salt to taste.
This freezes well for about a month.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 6G |
| FAT | 4G |
| TOTAL CARB | 25G |
| NET CARB | 20G |
Hasselback potatoes originated in Sweden, and they make basic roasted spuds special. When roasted in the oven, the fan-shaped cuts get crispy and delicious. Top these sweet potatoes with a compound butter of ghee and fresh herbs for a sophisticated finish.
MAKES 2 TO 4 SERVINGS
1 lb (454 g) white sweet potatoes
1 tbsp (15 mL) melted ghee
1 tsp sea salt
2 tbsp (30 g) ghee
1 small clove garlic, finely chopped
1 tsp fresh chopped rosemary, about 1 sprig
1 tsp fresh thyme, about 5 sprigs
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Scrub the skin of the sweet potatoes thoroughly. Use a very sharp knife to make several vertical cuts from the top of the sweet potatoes most of the way through, stopping about ¼ inch/6 millimeters from the bottom. Place the sweet potatoes on the baking sheet. Brush with the melted ghee and sprinkle the sea salt on top. Roast for 60 to 75 minutes, until the sweet potatoes are soft.
Meanwhile, make the compound ghee. In a small bowl, combine the ghee, garlic, rosemary and thyme. Stir well with a spoon until it forms a soft mixture. Top the hot roasted sweet potatoes with the compound ghee.
Use white potatoes instead of sweet potatoes. In this recipe, I make an exception about not eating the skin because it’s so crispy.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 2G |
| FAT | 10G |
| TOTAL CARB | 21G |
| NET CARB | 19G |
Chinese five spice is a spicy-sweet mixture of cinnamon, fennel, peppercorn, cloves and star anise. It’s pretty easy to find in most markets, or if you’re feeling adventurous, you can mix and grind your own. When sprinkled on kabocha squash and roasted, it makes a fantastic carb-dense side dish for virtually any meal. Kabocha is a green-skinned squash variety with dark orange flesh and a consistency similar to a sweet potato. Its shape makes it particularly tough to peel, but that’s okay: The skin is thin and edible.
MAKES 4 TO 6 SERVINGS
2 lb (907 g) kabocha squash, halved and seeds removed
1 tbsp (15 mL) melted ghee
1 tsp Chinese five spice
½ tsp sea salt
¼ tsp ground ginger
Preheat the oven to 400°F/204°C and line two baking sheets with foil or parchment paper.
Place the kabocha squash halves, flat-side down, on a study cutting board. With a sharp knife, slice into ½-inch/13-millimeter semicircles. Divide the kabocha squash between the baking sheets, drizzling each with half the ghee and half the Chinese five spice, salt and ginger. Toss with your hands to combine evenly and spread the squash out into an even layer.
Roast the squash for about 45 minutes, flipping the slices once during cooking, until they’re tender and golden brown around the edges.
Substitute butternut squash for kabocha.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 2G |
| FAT | 3G |
| TOTAL CARB | 6G |
| NET CARB | 3G |
There’s something so fresh and classic about this combination of ingredients, and it’s great served cold on a hot day. Save time by roasting the beets on your big cook-up day, then finish the salad off with the orange and mint when you’re ready to eat!
MAKES 4 SERVINGS
4 lb (1814 g) red beets, tops trimmed off, diced into 1″ (2.5 cm) pieces
2 tbsp (30 mL) avocado oil
1 tsp sea salt
2 oranges, cut into segments
Zest of 1 orange
4 tsp (20 mL) olive oil
2 tsp (10 mL) balsamic vinegar
¼ tsp sea salt
¼ tsp black pepper
⅓ cup (5 g) packed mint leaves, thinly sliced
Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Place the beets on the baking sheet, drizzle with avocado oil and sprinkle with salt. Toss everything with your hands until it’s well-coated. Roast the beets for 45 to 60 minutes, stirring once halfway through, or until they’re tender when pierced with a fork. Remove from the oven and set aside to cool.
On a serving plate, arrange the roasted beets with the oranges. In a small bowl, mix the orange zest, olive oil, balsamic vinegar, salt and pepper. Pour over the beets and oranges and garnish with mint leaves.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 6G |
| FAT | 12G |
| TOTAL CARB | 37G |
| NET CARB | 27G |
Twice-baked potatoes are nothing new, but in this recipe, I’ve ramped up the nutrient density by adding kale and broccoli to the filling. Round out the flavor with garlic, shallots and some bacon for good measure, and you have a dish that’ll satisfy even the pickiest vegetable eater. If you’re feeling like white potatoes instead, those easily sub into this recipe, though you might have to adjust the initial baking time.
MAKES 4 SERVINGS
2 lb (454 g) yellow sweet potatoes
1 tbsp (15 g) ghee
1 medium shallot (2 oz [57 g]), chopped
2 cloves garlic, finely chopped
⅛ tsp + ¼ tsp sea salt
⅛ tsp + ¼ tsp black pepper
8 oz (227 g) broccoli crowns, chopped
1 medium bunch kale (10 oz [285 g]), tough stems removed, thinly sliced
4 slices cooked bacon, chopped
¼ tsp cayenne pepper
Smoky Chipotle Mayo, optional
Preheat the oven to 425°F/218°C and line a baking sheet with foil. Bake the potatoes, skin on, for 60 to 75 minutes or until fork tender. Remove from the oven and slice the cooked sweet potatoes in half lengthwise. Allow them to cool about 10 minutes or until you can comfortably handle them. Lower the oven temperature to 375°F/191°C.
Meanwhile, prepare the filling. In a large skillet over medium-low heat, add the ghee. Cook and stir the shallots, garlic, ⅛ teaspoon salt and ⅛ teaspoon pepper, about 4 minutes until softened but not brown. Add the broccoli and kale to the pan with ¼ teaspoon salt, ¼ teaspoon pepper and ¼ teaspoon cayenne pepper. Cook and stir about 5 minutes on medium or until the broccoli is cooked through. Turn off the heat and stir in the bacon.
Scoop out most of the flesh from the cooked sweet potato and put it into the pan with the other filling ingredients. Mix well until combined.
Time to fill the potatoes. Distribute the filling into the sweet potato shells, sprinkle with the bacon and then bake about 15 minutes at 375°F/191°C or until everything is heated through.
Serve with Smoky Chipotle Mayo on top.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 6G |
| FAT | 7G |
| TOTAL CARB | 44G |
| NET CARB | 38G |
Plantains are such a great source of Paleo-friendly carbohydrates. When green, they’re hard and starchy, like a potato. When black, they’re soft and are great for sweet preparations. In this dish, yellow plantains with some black markings are perfect because they’re mildly sweet, but won’t fall apart to mush when cooked.
MAKES 4 SERVINGS
1 tbsp (15 mL) coconut oil
1 medium onion (10 oz [284 g]), diced
1 red bell pepper (8 oz [227 g]), diced
1 tsp sea salt
2 bay leaves
3 cloves garlic, finely chopped
¼ cup (59 mL) chicken broth
4 medium ripe (yellow) plantains, peeled and cut into ½″ (13 mm) pieces
1 can (14 oz [414 mL]) full-fat coconut milk
½ cup (116 g) diced tomatoes
Heat a large high-sided skillet or a Dutch oven over medium heat and add the coconut oil. Cook and stir the onion, red pepper and salt for about 10 minutes or until softened and lightly brown. Add the bay leaves and garlic. Cook and stir for 30 seconds, until the garlic is fragrant. Add the chicken broth to deglaze the pan, scraping up any brown bits from the bottom. Then add the plantains, coconut milk and tomatoes. Bring the mixture to a boil then reduce to a simmer. Cook, covered, for about 10 minutes. Then remove the cover and continue simmering another 3 to 4 minutes, until the coconut milk has thickened.
This dish is also great served over cauliflower rice or white rice.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 5G |
| FAT | 19G |
| TOTAL CARB | 67G |
| NET CARB | 60G |
Tapioca is widely known for its power as a gluten-free thickener and is most popular in sweet recipes such as tapioca pudding. I’m turning the tables here as a savory preparation! Tapioca—derived from the manioc/cassava root—is dense in starchy carbohydrates and thickens when cooked. Dried mushrooms, chicken broth and fresh herbs add flavor to what otherwise is a blank canvas.
MAKES 4 SERVINGS
1 cup (237 mL) + 1 cup (237 mL) water
½ cup (90 g) small tapioca pearls
1 oz (28 g) dried shiitake mushrooms
½ oz (14 g) dried porcini mushrooms
2 cups (473 mL) chicken broth
2 tbsp (30 g) ghee
¼ tsp black pepper
1 tsp fresh thyme
¼ cup (2 oz [57g]) chopped fresh parsley
Sea salt, to taste
Soak the tapioca pearls in 1 cup/237 milliliters cold water for about 20 minutes. Meanwhile, boil the other cup/237 milliliters of water and put the dried mushrooms in a heat-resistant bowl. Pour the boiling water onto the mushrooms and allow them to rehydrate for about 10 minutes or until they’re soft. Drain the water and put the mushrooms aside. When the tapioca is done soaking, drain the water.
Put the soaked tapioca, chicken broth, ghee and pepper in a medium pot. Bring the mixture to a boil, then reduce to a simmer. Cook this on low for about 8 minutes or until the tapioca is soft and the liquid is absorbed. Stir in the rehydrated mushrooms, thyme and parsley. Add salt to taste, if needed.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 4G |
| FAT | 8G |
| TOTAL CARB | 26G |
| NET CARB | 24G |
The first time I tasted taro was in Hawaii when it was mixed into a tropical fruit shake. I was blown away. The taro puree was so neutral in flavor that I couldn’t taste it, yet it made the shake creamy and satisfying. I knew I had to replicate the method so I could add it to post-workout protein shakes for added starchy carbs. This taro puree is the base recipe that I use for those post-workout shakes. I make a batch then freeze it into ice cube trays for easy use later on.
MAKES 4 CUPS (474 ML)
2 lb (907 g) taro root, peeled and diced
½ to ¾ cup (118 to 177 mL) water
Place the peeled and diced taro into a large pot and add water until the taro is submerged completely. Bring to a boil, then reduce to a simmer. Cook for approximately 10 minutes or until the taro is fork tender. Drain and cool.
Add about half the taro to a food processor or blender with 2 to 3 ounces/60 to 89 milliliters water. Blend the taro until it’s a smooth puree. If it looks too thick, keep adding water 1 tablespoon/15 milliliters at a time. It should be about the consistency of applesauce. Repeat this with the other half of the taro.
Scoop the puree into 2 ice cube trays and freeze until solid, then store in a plastic zip-top bag.
Drop 2 cubes into a post-workout shake for a carb boost.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 7G |
| FAT | 0G |
| TOTAL CARB | 268G |
| NET CARB | 220G |
Parsnips and carrots are two really flavorful carb-dense root veggies, and they play quite nicely off one another. When shredded and salted, the excess moisture is drawn out, then squeezed away. This technique allows the fritters to stick together without generating too much steam inside and falling apart.
MAKES 6 SERVINGS
2 medium parsnips (12 oz [340 g]), shredded
2 small carrots (3 oz [85 g]), shredded
½ tsp sea salt
3 large eggs, beaten
1 tsp dried dill
2 tsp (6 g) dried onion flakes
½ tsp dried thyme
¼ tsp black pepper
¼ tsp red pepper flakes
1 tbsp (15 mL) coconut oil
Garlic Aioli (here), optional
Combine the parsnips, carrots and salt in a large bowl, and let everything sit for 10 to 15 minutes. Using your hands, squeeze the moisture out of the parsnips and carrots. Wringing it out between a few layers of cheesecloth gives the best results. Add the beaten eggs, dill, onion flakes, thyme and peppers to the mixture and stir to combine everything.
Heat a large skillet over medium heat and add the coconut oil. Drop the mixture by the rounded tablespoon into the pan, and flatten it out slightly with a spatula. Don’t crowd the pan. Cook for 3 to 4 minutes per side or until the fritter is lightly browned. Cool these on a baking rack so the bottoms don’t get soggy. Repeat this process until the fritter mixture is used up.
Serve with a dollop of Garlic Aioli.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 4G |
| FAT | 5G |
| TOTAL CARB | 17G |
| NET CARB | 12G |
