Primal Nutrition
1) We'll start with vegetables. Learn to love them, because trust me, they adore you. This document elaborates that "Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C." And we know that there are many, many ways to add them into our daily menu. My personal favorites at the moment are broccoli, asparagus, and mushrooms. I like to either roast them in the oven on a sheet pan, at about 425 degrees for 18 minutes, with avocado oil and my choice of seasonings, or steam them in the microwave. Mushrooms are also a fabulous addition to an omelet in the morning. And don't forget about salads! A baby spinach salad with some pepitas, cherry tomatoes, bacon, and sliced avocado is always a winner. Then there are smoothies, fritters, "pasta" dishes (zoodles or spaghetti squash) - the possibilities are endless. I proved this just a few days ago with some killer cauliflower "mashed potatoes." Talk about creativity, folks. Mark Sisson suggests an "Abundant and varied intake for maximum nutrition/ antioxidant values," as well as selecting "Colorful, locally grown, and/ or organic" at your grocery store.
2) While veggies take a momentary break from the spotlight, meat prances on stage. The category of 'meat' contains a conveniently long list of products for us to choose from: beef, bison, chicken, turkey, duck, lamb, pork, fin fish (salmon, cod, halibut, sardines, tuna, flounder, catfish, red snapper, etc.), shellfish (shrimp, oysters, mussels, clams, crab, lobster, scallops, oysters), squid, octopus, and even insects. Now, I'll be honest here. I've yet to try a cricket protein bar. I know they're meant to be tasty, and I intend to nibble on one before my dying day. But at the moment, I'm perfectly content with the other options readily available to me; if you hadn't notice, the selection is quite vast. Even though they are not technically a meat, let's throw some pastured eggs into this section. Eggs are wondrous little things, excellent for omelettes and scrambles and baking and... well, pretty much everything. Costco sells some amazing Wild Alaskan Sockeye Salmon Filets, and I love to season up a few, toss them in the oven, and have tender, flakey fish available for school lunches throughout the week. And don't get me started on steak, because I could live on it. Scallops are my new true love, but they're a little pricey, so are a big treat. And then there's bacon. Need I say more? Now, there are some ways to optimize our meat intake, and it is important to "Emphasize local, pasture-raised, or certified organic," (Sisson). Also, we don't want to overdo it on the protein. Farmed fish are, well, a fishy subject. But overall, meat is your new best friend.
3) Next come the healthy fats. We sure love our fats; ever wonder why juicy burgers and French fries taste so good? But we have to make sure we are gobbling up the right kind of them. These include avocados, coconuts and their products, seeds (the classics, like pumpkin, but also chia and ground flax), nuts and their butters, butter, olives and olive oil, and animal fats. And did I mention avocados? There are so many delicious ways to incorporate healthy fats into your diet; nuts, coconut flakes, and seeds make a great snack (my favorites are macadamia and pecan), coconut and almond flours are wonderful for baking, and avocados are just pure bliss. They are lovely eaten out of the skin with just a sprinkling of lemon juice, or can be turned into something truly special, like this Avocado Chocolate Nut Butter Smoothie (I used almond butter and Lakanto monkfruit, and boy, was I full afterward!). Just be wary of the not-so-splendid fats in our world, like trans-fats.
4) Now, as this bog is written by a teen for teens, it is also crucial to highlight the importance of carbs and calcium in our diets. As we will explore later, a high-fat, low-carb eating plan is the best way to go, as fat does not cause fat - instead, excess carbs turned into insulin do. But more on that later. The thing is, not all carbs are created equal. And we are still growing, the blossoming flowers that we are. In addition, this is bone building time for our bodies. The foundation of a strong, healthy body is strong, healthy bones. So, unlike adults following Sisson's Primal Blueprint (one of my key inspirations for The Avocado and Me), an extra emphasis must be put on healthy carbohydrates and calcium. Some of the most nutritious carbs we can (and should) enjoy are sweet potatoes and squash, such as pumpkin and acorn squash. Sweet potatoes mashed with some almond butter and topped with a sprinkling of raw coconut flakes makes for an energizing breakfast. Squash can be savoured in a variety of ways; from my sheet pan method with the broccoli and asparagus to this spectacular supper of spaghetti squash carbonara. Fruits will also play a key role in our meals. Berries, fresh, vibrant, and preferably local, are my number one choice. There's nothing better than a ramekin of ruby-red raspberries drizzled with some heavy cream. Bananas are always great in a morning smoothie, and the book Paleo Girl by Leslie Klenke has a "N-oatmeal" recipe with banana that I'm excited to try. Coconut flesh is also a super choice. In addition to healthy carbs, we NEED to eat our high-fat dairy (if you tolerate it, of course). This includes full-fat milk, almond milk, cream, yogurt, cheese, sour cream, cottage cheese, and kefir. Leafy greens are also a decent source of calcium. Bellwether Farms' Plain Sheep's Milk Yogurt with some Lakanto monkfruit, berries, and nuts makes a delicious meal. You can't go wrong with creamy cottage cheese, either, and sour cream's a king in baked goods and during taco night. The key take away: carbs and calcium are must-haves. No excuses.
5) Some other elements of your Primal eating style include (but are not limited to) herbs and seasonings, dark, antioxidant-rich chocolate (75% cacao or more), and protein or meal powders. While I enjoy an Orgain Creamy Chocolate Fudge Protein Powder smoothie now and again, this isn't a staple item in my meal plan. If you need them, other supplements such as omega-3 or vitamins are welcome, too, but it's a good idea to try to incorporate your nutritional needs into your actual food.
So what doesn't a Primal eating plan include? Wheat, sugar, lots of processed foods, white potatoes, and most legumes (that includes peanuts!). Why? That's a future post. However, remember that a croissant on your family trip to France or a kidney bean in Grandma's three-bean salad won't kill you. Food is just too good to eliminate all the time. You're going to "cheat" now and again, and that's okay. As long as you stay on the Primal train for most of the journey, I can guarantee that your health will sky rocket. Mark's Daily Apple has a good sample shopping list, and a nice visual food pyramid that can help you to comprehend this lengthy article. I can promise that grocery shopping is going to be a whole lot more interesting from now on - maybe you'll actually figure out the names of all of the vegetables on your next trip! Have a nice evening, everyone!
Adios,
Maya
Photo by Katie Smith on Unsplash
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