from the book PRACTICAL PALEO guide to: cooking fats Choose fats and oils based on: 1. How they’re made—choose naturally occurring, minimally processed options first; 2. Their fatty acid composition—the more saturated they are, the more stable/less likely to be damaged or oxidized; 3. Smoke point—this tells you how hot is too hot before you will damage the fats, though it should be considered a secondary factor to fatty acid profile.
culinary whizzes, listen up: COOK WITH GOOD FATS!
SMOKE POINT ITEM NAME % SFA %MUFA % PUFA UNREFINED/REFINED
best bets - recommended for high-heat cooking THE MOST STABLE FATS
Coconut oil 86 6 2 350/450
Butter/ghee 63 26 .03 300/480
Cocoa butter 60 35 5 370 Tallow/suet (beef fat) 55 34 .03 400 Palm oil 54 42 .10 455 Lard/bacon fat (pork fat) 39 45 11 375 Duck fat 37 50 13 375
okay - for very low-heat cooking MODERATELY STABLE FATS Avocado oil* 20 70 10 520 Macadamia nut oil* 16 80 4 410 Olive oil* 14 73 11 375 Peanut oil** 17 46 32 320/450 Rice Bran Oil** 25 38 37 415
not recommended for cooking VERY UNSTABLE FATS Safower oil** 8 76 13 225/510 Sesame seed oil* 14 40 46 450 Canola oil** 8 64 28 400 Sunflower oil** 10 45 40 225/440 Vegetable shortening** 34 11 52 330 Corn oil 15 30 55 445 Soybean oil 16 23 58 495 Walnut oil* 14 19 67 400 Grapeseed oil 12 17 71 420
SFA - saturated fatty acid MUFA - monounsaturated fatty acid PUFA - polyunsaturated fatty acid
* While not recommended for cooking, cold-pressed nut ** While the fatty acid profile of these oils may seem and seed oils that are stored in the refrigerator may be appropriate at first glance, the processing method by used to finish recipes or after cooking is completed—for which they are made negates their healthfulness—they flavor purposes. are not recommended for consumption, neither hot nor cold. .! 0! ƫ 5čƫ% *!ƫ *ü(%,,+ƫđƫ333ċ ( * ! bites.com from the book PRACTICAL PALEO guide to: gluten What is it? Gluten is a protein found in wheat, rye oats, and barley. Gluten is the composite of a prolamin and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related grains. Gliadin, a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about 80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.
sources of gluten OR ITEMS THAT MAY CONTAIN HIDDEN GLUTEN
· Ales · Communion · Herbal blends · Medications · Semolina · Vital wheat · Barley “wafers” · Imitation · Orzo · Soup base gluten · Barley malt/ · Couscous · Imitation seafood · Panko · Soy sauce · Vitamins extract · Croutons · Kamut · Pasta · Spelt · Wafers · Beer & lagers · Durum · Lipstick · Play dough · Spice blends · Wheat · Bran · Einkorn · Luncheon meats · Roux · Stuffing · Wheat bran · Breading · Emmer · Malt · Rye · Supplements · Wheat germ · Broth · Farina · Makeup · Sauces · Thickeners · Wheat starch · Brown rice syrup · Farro · Marinades · Seitan · Triticale · Bulgur · Gloss & balms · Matzo flour/meal · Self-basting · Udon · Candy coating · Graham flour · Meat/sausages poultry · Vinegar (malt only)
gluten-free* (BUT STILL NOT RECOMMENDED) signs of gluten EXPOSURE
*Nearly all processed foods and grains carry some risk of cross- · Abdominal bloating contamination. For the safest approach to a gluten-free diet, eat · Fatigue only whole, unprocessed foods. · Skin problems or rashes · Diarrhea or constipation · Amaranth · Millet · Potato starch · Seed flour · Irritable, moody · Arrowroot · Montina™ · Quinoa · Sorghum · Change in energy levels · Buckwheat · Nut flour · Rice · Soy (soya) · Unexpected weight · Consult with your · Corn · Bean flour · Rice bran · Tapioca loss, mouth ulcers, nutritionist or physician · Flax · Potato flour · Sago · Tef depression, and even if you experience Crohn’s disease are symptoms of a gluten most common sources of HIDDEN GLUTEN all more severe gluten exposure that allergy symptoms that result in prolonged you may experience. discomfort. Alcohol: Medications, vitamins, Beer, malt beverages, and supplements: grain alcohols ask the pharmacist and read the labels i am allergic TO GLUTEN Cosmetics: closely I have a severe allergy and have to Check ingredients on follow a STRICT gluten-free diet. makeup, shampoo, Processed / gluten-free BOOZE** and other personal packaged foods: I may become very ill if I eat care items Additives often food containing flours or grains contain gluten · Brandy · Vermouth of wheat, rye, barley, or oats. Dressings: · Bourbon · Vodka Thickened with flour Sauces, soups, and · Cognac · Whiskey Does this food contain flour or or other additives stews: Thickened with · Gin · Wine grains of wheat, barley rye, or flour oats? If you or the chef/kitchen Fried foods: · Grappa · Champagne staf are uncertain about what Cross contamination Soy, Teriyaki, and · Rum · Mead the food contains, please tell me. with breaded items in Hoisin sauces: · Sake · Hard cider fryers Fermented with wheat · Scotch · Gluten-free I CAN eat food containing rice, · Sherry beers maize, potatoes, vegetables, Vinegar: Malt varieties · Tequila fruit, eggs, cheese, milk, meat, and fish as long as they for more information ON GLUTEN are NOT cooked with wheat flour, batter, breadcrumbs, or sauce containing any of those These sites are not necessarily "Paleo" but will give ample ingredients. information for those who need to be 100% strictly gluten-free Thank you for your help! · celiac.com · celiaclife.com · elanaspantry.com · celiac.org · celiactravel.com · glutenfreegirl.com For more gluten-guides, visit: · celiaccentral.org · celiacsolution.com · surefoodsliving.com www.celiactravel.com
“**According to celiac.com, all distilled alcohols are gluten-free but for someone with overt Celiac Disease, avoiding alcohols ^ Cut me out and take me with you made from wheat, barley, and rye is still recommended. .! 0! ƫ 5čƫ% *!ƫ *ü(%,,+ƫđƫ333ċ ( * ! bites.com from the book PRACTICAL PALEO guide to: paleo foods Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels. Enjoy your food, and hold positive thoughts while you consume it.
meat, seafood & eggs vegetables
INCLUDING BUT NOT LIMITED TO: INCLUDING BUT NOT LIMITED TO: · Beef · Lamb · Carp · Sardines · Artichokes* · Collard · Lettuce^ · Shallots* · Bison · Mutton · Clams · Scallops · Asparagus* greens^ · Lotus roots · Snap peas · Boar · Ostrich · Grouper · Shrimp · Arugula · Cucumbers · Mushrooms* · Spinach^ · Bufalo · Pork · Halibut · Prawns · Bamboo · Daikon · Mustard · Squash · Chicken · Quail · Herring · Snails shoots · Dandelion greens* · Sugar snaps · Duck · Rabbit · Lobster · Snapper · Beets* greens* · Okra* · Sunchokes* · Eggs · Squab · Mackerel · Sword- · Bok choy · Eggplant* · Onions* · Sweet · Game · Turkey · Mahi mahi fish · Broccoli* · Endive · Parsley potatoes meats · Veal · Mussels · Trout · Brussels · Fennel* · Parsnips · Taro · Goat · Venison · Oysters · Tuna sprouts* · Garlic* · Peppers*^ · Tomatillos · Goose · Catfish · Salmon · Cabbage* · Green beans · Purslane · Tomatoes · Carrots · Green onions* · Radicchio · Turnip greens · Cassava · Jicama* · Radishes · Turnips fats & oils · Cauliflower* · Kale^ · Rapini · Watercress · Celery^ · Kohlrabi · Rutabagas · Yams · Avocado oil · Duck fat · Schmaltz · Chard · Leeks* · Seaweed · Yuccas · Bacon fat/lard · Ghee · Sesame oil: CP · Butter · Macadamia oil · Suet · Coconut milk · Olive oil: CP · Tallow fruits · Coconut oil · Palm oil · Walnut oil INCLUDING BUT NOT LIMITED TO nuts & seeds · Apples*^ · Grapefruit · Nectarines*^ · Plums* · Apricots* · Grapes^ · Oranges · Pome- · Almonds · Macadamia · Pumpkin seeds · Avocados* · Guavas · Papayas granates · Brazil nuts · Pecans · Sesame seeds · Bananas · Kiwis · Passionfruit · Raspberries · Chestnuts · Pine nuts · Sunflower seeds · Blackberries* · Lemons · Peaches*^ · Rhubarb · Hazelnuts · Pistachios* · Walnuts · Blueberries^ · Limes · Pears* · Star fruit · Cherries* · Lychees* · Persimmons* · Strawberries^ · Cranberries · Mangoes* · Pineapples · Tangerines liquids · Figs* · Melons · Plantains · Watermelon*
· Almond Milk, fresh · Herbal tea herbs & spices · Coconut Milk · Mineral water · Coconut water · Water INCLUDING BUT NOT LIMITED TO · Anise · Cumin · Mustard superfoods · Annatto · Curry · Oregano · Basil · Dill · Paprika GRASS-FED DAIRY: BONE BROTH: · Bay leaf · Fennel* · Parsley · butter, ghee, · Homemade, not · Caraway · Fenugreek · Pepper, black canned or boxed · Cardamom · Galangal · Peppermint ORGAN MEATS: · Carob · Garlic · Rosemary FERMENTED FOODS: · Liver, kidneys, heart, · Cayenne pepper · Ginger · Safron · Sauerkraut, carrots, etc. · Celery seed · Horseradish* · Spearmint beets, high-quality · Chervil · Juniper berry · Star anise SEA VEGETABLES: yogurt, kefir, · Chicory* · Kafr lime leaves · Tarragon · Dulse, kelp, seaweed kombucha · Chili pepper · Lavender · Thyme · Herbs & spices · Chipotle powder · Lemongrass · Turmeric · Chives · Lemon verbena · Vanilla · Cilantro · Licorice · Wasabi* NOTES · Cinnamon · Mace · Za’atar CP = cold-pressed · Clove · Marjoram * = FODMAPs (p. 115) Bold = nightshades · Coriander · Mint Italics = goitrogenic ^ = buy organic
.! 0! ƫ 5čƫ% *!ƫ *ü(%,,+ƫđƫ333ċ ( * ! bites.com from the book PRACTICAL PALEO guide to: sweeteners How many of these sweeteners do you use or find in your favorite packaged foods? Perhaps it’s time for a change! Artificial sweeteners are never recommended, while the limited use of selected, more naturally derived options can be okay for treats and special occasions. Sweeteners should not be considered “food” or nourishment. natural USE SPARINGLY
PREFERRED CHOICES ARE IN BOLD. USE ORGANIC FORMS WHENEVER POSSIBLE
· Brown sugar · Cane juice · Maple syrup (grade b) · Dates (whole) · Cane juice crystals · Molasses · Date sugar · Coconut nectar · Palm sugar · Date syrup · Coconut sugar/crystals · Stevia (green leaf or extract) · Cane sugar · Fruit juice (real, fresh) · Raw sugar · Fruit juice concentrate · Turbinado · Honey (raw) natural BUT NOT RECOMMENDED artificial NEVER CONSUME
· Agave · Diastase · Maltodextrin · Acesulfame K · Agave nectar · Ethyl maltol · Maltose (Sweet One) · Barley malt · Fructose · Mannitol · Aspartame · Beet sugar · Glucose / glucose solids · Muscovado (Equal, Nutra-Sweet) · Brown rice syrup · Golden sugar · Refiner's syrup · Saccharin (Sweet’N Low) · Buttered syrup · Golden syrup · Sorbitol · Stevia: white/bleached · Caramel · Grape sugar · Sorghum syrup (Truvia, Sun Crystals) · Carob syrup · High fructose corn syrup · Sucrose · Sucralose (Splenda) · Corn syrup · Invert sugar · Treacle · Tagatose · Corn syrup solids · Lactose · Yellow sugar · Demerara sugar · Levulose · Xylitol (or other sugar · Dextran · Light brown sugar alcohols, typically they · Dextrose · Maltitol end in “-ose”) · Diastatic malt · Malt syrup
sugar is sugar BUT NOT REALLY
IT DOES MAKE A DIFFERENCE WHICH SWEETENERS YOU SELECT, CONTRARY TO POPULAR BELIEF AND THE MAINSTREAM MEDIA. WHILE ALL CALORIC SWEETENERS HAVE THE SAME NUMBER OF CALORIES (16 PER TEASPOON), EVALUATING THEIR PLACE IN YOUR DIET MAY BE DONE BY CONSIDERING A FEW FACTORS.
HOW IT’S MADE HOW YOUR BODY PROCESSES IT The more highly refined a sweetener is, the worse it is for Here’s where the HFCS commercials really get things your body. For example, high fructose corn syrup (HFCS) wrong: your body actually does not metabolize all sugar and artificial sweeteners are all very modern, factory- the same way. made products. Honey, maple syrup, green leaf stevia (dried leaves made into powder), and molasses are all Interestingly enough, sweeteners like HFCS and agave much less processed and have been made for hundreds nectar were viewed as better options for diabetics for of years. In the case of honey, almost no processing is quite some time since the high fructose content of both necessary. As a result, I vote for raw, organic, local honey requires processing by the liver before the sugar hits your as the ideal natural sweetener. blood stream. This yielded a seemingly favorable result on blood sugar levels after consuming said sweeteners. WHERE IT’S USED However, it’s now understood that isolated fructose This is a reality check. When you read the ingredients metabolism is a complicated issue and that taxing the in packaged, processed foods, it becomes obvious how liver excessively with such sweeteners can be quite most of them use highly-refined, low-quality sweeteners. harmful to our health. Food manufacturers often even hide sugar in foods that you didn’t think were sweets! Many foods that have been Fructose is the primary sugar in all fruit. When eating made low or non-fat have added sweeteners or artificial whole fruit, the micronutrients and fiber content of the sweeteners—avoid these products! fruit actually support proper metabolism and assimilation of the fruit sugar. Whole foods for the win!
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