When transitioning to a primal lifestyle people often ask what can I eat instead of the staples like bread, pasta, rice and potatoes, and then there is the chocolate.
We find it hard to let go of the high carb, grain and starchy food accompaniments. Meat and two veg usually means meat, veg and at least one kind of potato. When you think about pasta, rice and bread they are really only carrying the good food into your mouth, a transport really, the flavour is bolognese sauce not the spaghetti. And sandwich bread just holds the filling together.
All this said there are alternatives to these unhealthy staples, so today I will be letting you in on my favorite recipes, they are all simple, good for you and tasty.
Bread is something missed by lots of people particularly with lunches I think these alternatives work well
●3 tablespoons of ground linseeds/flaxseed
●¼ Teaspoon baking powder
●¼ Teaspoon onion powder
●¼ teaspoon paprika
●Pinch of sea salt
●1 tablespoon of coconut oil and a little more for greasing.
●1 tablespoon water
●1 large free range egg, beaten.
1.In a large bowl mix the ground linseed/flaxseed, baking powder, onion
powder, paprika and salt.
2.Stir in the coconut oil, water and beaten egg.
3.Grease a microwave safe side plate with coconut oil.
4.Pour the batter over the plate so it spreads across evenly.
5.Microwave(Yes microwave)for 2-3 minutes and allow to cool.
6.Use a spatula to lift the edges and remove from plate, allow another minute
or two cooling on the other side.
Fill with anything you fancy, wrap it up and enjoy.
Rosemary infused sandwich bread
●60ml cup olive oil
●60ml coconut milk
●1 teaspoon freshly ground rosemary
●1 teaspoon baking soda
●1 teaspoon coarse sea salt
●75g cup flax seed (Also called linseed) ground. You can buy whole and grind
●175g cup coconut flour
1.Preheat oven to 180C
2.Put the eggs, olive oil, coconut milk, and rosemary in a large bowl and
use a hand mixer to mix until smooth.
3.Add the flax/linseed meal, baking soda and sea salt continue to mix
4.Add the coconut flour and again mix, it will become dryer at this point.
5.Pour the dough into an oiled bread loaf tin. Bake for 45 minutes, or
until you can pull out a toothpick and it is clean.
6.Allow to cool.
Spread with real butter or dunk into a homemade soup.
You can add other seeds to the top of the mix before baking for more rustic bread.
You can also add other herbs of choice for flavour
Sweet potato toast
Slice a sweet potato lengthwise and pop into a toaster (Yes I was surprised too!)
Depending on your toaster you will have to toast for around 4 minutes.
Once it pops up spread with butter and put some bacon in the middle, really works
Potatoesare very versatile and a staple of a mainstream diet but there are better options.
Sweet potato wedges
●1 – 2 large sweet potatoes.
●Salt and pepper
1.Slice the potatoes into chunky wedges and put into a large bowl.
2.Pour in a good glug of olive oil and shake the bowl to cover the wedges
3.Throw in chilli flakes, Salt and pepper.
4.Tip contents onto a baking tray and spread out.
5.Bake at 200 Degrees for around 20 – 25 minutes until golden brown and
cooked through. Shake and move around the tray around half way through
the cooking time.
Carrot and Swede mash.
●500g carrots chopped.
●500g swede chopped.
●3 garlic cloves crushed
●1 teaspoon cumin seeds
●25g real butter
●Salt and pepper
1.Put the carrots, swede and garlic into a large pan of salted water and boil until
2.Strain off the water and transfer to a mixing bowl.
3.Add the cumin seeds, butter, salt and pepper to taste and mash.
Riceis often missed but cauliflower tastes so much better and so much better for you.
3 – 4 servings.
●1 x large cauliflower.
●1 x onion.Chopped
●2 x garlic cloves.Crushed
●Olive oil or coconut oil or butter if tolerated.
●Salt and pepper to taste.
1.Cut cauliflower into chunks, put into food processor and blitz until it
2.Heat oil of choice in pan, enough to cover the whole pan and slosh around a
bit as the rice absorbs it quickly.
3.Gently fry the garlic and onion until it softens.
4.Add the blitzed cauliflower and stir together until the rice is warmed through.
5.Add salt and pepper to taste.
You can experiment with different herbs and spices, paprika works nicely and a few
chilli flakes for an extra kick
Serve with a primal friendly curry, chilli or just as a side dish to any meal.
Spiralise courgettes, carrots or any veg and serve raw or gently fried with a primal friendly bolognese. A julienne peeler works just as well if you don't have a spiralizer, it looks like an ordinary peeler with teeth that slice you veg into thin strips.
Dark Chocolate “Fudge”
●100 grams of coconut oil at room temperature “solid”
●50 – 80 grams of dark chocolate cocoa powder.
●1-2 tablespoons honey (Optional)
●Makes around 6 – 8 individual rounds depending on thickness.
1.Melt the coconut oil in a glass jug or pan.
2.Add half the cocoa powder and stir in before adding the second half and stirring
3.Add 1-2 tablespoons of honey to taste.
4.Pour mixture equally into individual cupcake cases or silicone cupcake tray.
(About 1cm thickness)
5.Allow to cool to around room temperature then put into the fridge for a least
an hour to harden.
You can add some nuts and dried fruit as a special extra just like a fruit and nut bar
we all know and love.
The honey can sometimes separate slightly but adds a nice sticky coating on the top
when you turn them out.
Although these are Primal they should still be treated as a treat, don’t eat the lot at
I hope you give these ideas a try let me know what you think of them and if you have any other favourites.