Paleo/Keto Weight Loss: the Middle-Age Special Edition

Losing weight isn’t easy at any age, but once you get over 40 or so, it does start getting significantly...

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Blueberry Glazed Pork Chops

Blueberries are most famous for appearing at the breakfast table. If you immediately begin thinking about sweet potato banana and...

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Curry Cauliflower and Tomatoes

Going meatless for a Paleo dinner or two? There are plenty of healthy and colorful options available in the vegetable...

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Broccoli and Egg Salad

There is an absolute truth that mayonnaise is essential in a Paleo diet, simply because it makes everything taste better....

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5 Highlights of Vegetarian/Vegan Diets…And Why You Don’t Need to Be Vegetarian to Get Them

Outside of Paleo circles, “vegetarian” and “vegan” are still more or less synonymous with “healthy,” and most people still have...

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Use the Whole Vegetable: Bringing “Nose-to-Tail” Cooking to Your Produce Drawer

We all know food waste is a huge problem; about one-third of food produced for human consumption is wasted or lost per year worldwide.1 That’s 35 million tons of food in the U.S. alone.2

These stats have led many to embrace so-called “nose-to-tail” cooking and eating, wherein every part of the animal is consumed, an ancient practice that fell out of favor on mainstream tables until the last few years.

But produce actually has higher waste rates than animal-sourced foods; the Food and Agriculture Organization of the United Nations estimates that roots, vegetables, and fruit make up 40 to 50 percent of food waste.1

No doubt you’ve felt the frustration of spending your hard-earned money on groceries, only to throw away wilted lettuce or moldy berries. We all miss the mark sometimes. But along with shopping more strategically, there’s something else you can do: Extend the “nose-to-tail” concept to vegetables, using up the leaves, stems, and other parts you normally toss.

“It really applies well when you think about farmers’-market produce,” says Tara Duggan, author of Root-to-Stalk Cooking: The Art of Using the Whole Vegetable. “Supermarket produce is usually already all stripped down and cleaned up, but at the farmers’ market you can get better deals and you get big bunches of carrot tops, leafy tops on leeks, and the greens on radishes. So you get more out of your produce.”

Along with saving money and the planet, eating more of the parts of your vegetables also provides you with even better nutrition. Broccoli stems have as much potassium, B vitamins, and vitamin C as the florets.3 Carrot leaves are rich in antioxidants.4 Beet greens give you iron, calcium, and vitamins A, C and K,5 while squash seeds are loaded with protein, magnesium, and zinc6—you get the idea.

Plus, all of these items offer delicious culinary balance with their more popular counterparts. Beet greens retain a bitter edge to balance out the sweetness of the roots. Squash seeds offer crunch to contrast the tenderness of the squash flesh. The watery crispness of broccoli stems is a foil to the florets’ density.

So how can you utilize these gems hiding in plain sight? Here are some suggestions:

• For carrot greens: Substitute these for some of the herbs in pesto or chimichurri.  Duggan uses them instead of parsley in salsa verde, combining them with anchovies, capers, lemon, and olive oil. They can be bitter, Duggan cautions, so be sure to mix them with herbs such as basil, parsley, or cilantro, or balance with other strong flavors as she does in her salsa verde.
• For fennel fronds: “Fennel is one of my favorites,” Duggan says. “Most people just use the bulb, but the stem and fronds are really sweet, while the bulb is more crunchy and neutral. I’ll use fennel fronds to stuff a whole fish instead of dill, and then use the fennel bulb on the side.”
• For squash seeds: You may already be roasting the seeds from pumpkins, but you can do the same with butternut, delicata, acorn, and other squashes. Sprinkle on roasted squash, or atop salads or sautéed vegetables. Alternatively, add them to trail mix, or bake them into homemade granola.
• For beet- and radish greens: Sauté with garlic, and use wherever you would spinach or kale (see beet greens recipe), or toss raw into smoothies.
• For broccoli stems: Peel, slice, and serve raw with dip, add to stir fries, or shred and stir into slaw (see recipe). Or add stems to a pickle brine, chill for a few days, and enjoy them as pickles.
• For chard stems: “The stems are sweeter and crunchier than the leaves,” Duggan says. “You can thinly slice them and sauté them. Cook them alone first, and then add the leaves toward the end.”
• For potato/sweet potato peels: Toss with oil, and roast or fry into chips (see recipe).
• For celery leaves: Chop and add to salad.
• For herb stems, onion skins, mushroom stems, dark-green scallion parts, carrot peels, etc.: Place in a freezer bag as you collect them and simmer into homemade broth.

Chili-Spiced Sweet-Potato-Peel Chips

Serves: 2–4

Ingredients

3 medium sweet potatoes, peels only*
1-1/2 TBSP avocado oil
1/4 tsp chili powder
1/4 tsp ground cumin
1/8 tsp fine sea salt
1/8 tsp black pepper, freshly ground

Instructions

1. Preheat oven to 400ºF. Line a large baking sheet with parchment paper.
2. In a large bowl, toss the potato peels with the avocado oil, chili powder, cumin, salt, and pepper, being sure to coat all of the peels. Spread in a single layer on the prepared baking sheet.
3. Bake for 10 minutes, then flip the peels and continue to bake until they’re golden brown and starting to crisp, about 10 to 15 minutes longer (they will crisp up a bit more as they cool). Serve warm or at room temperature.

*NOTE: Use a peeler that will pull a bit of the flesh along with the peel, or press harder than usual when peeling.

Broccoli-Stem Slaw

Serves: 4

Ingredients

3 slices bacon, chopped
Stems from 2 heads broccoli (reserve florets for another use)
1 large carrot, shredded
1/4 small head red cabbage, cored and shredded
3 TBSP mayonnaise
2 TBSP raw apple cider vinegar
2 tsp Dijon mustard
1 tsp ground celery seed
Salt and freshly ground black pepper, to taste
2 TBSP almonds, sliced and toasted (optional)
2 TBSP raisins (optional)

Instructions

1. Cook bacon in a medium-sized skillet over medium heat, until crisp, about 6 to 8 minutes. Remove bacon with a slotted spoon, and place in a bowl to cool. Pour the bacon fat into a separate, medium-sized bowl and let it cool (you’ll have about 2 TBSP).
2. Slice the top and bottom ends off of the broccoli stems. Slice off the rough outer edges of the stems, leaving the tender core. Cut the core into matchstick-size pieces and place in a large bowl.
3. To the bowl with the stems, add the carrots and cabbage. Toss to combine.
4. To the bowl with the bacon fat, add the mayonnaise, vinegar, mustard, and celery seed. Whisk until well combined. Season with salt and pepper to taste. Pour 4 tablespoons of the dressing over the slaw and toss together until fully coated.  Add more dressing, 1 TBSP at a time, if desired, or cover and refrigerate leftover dressing for another use.
5. Serve immediately, or cover and refrigerate until ready to use. When ready to serve, top with the reserved bacon pieces, almonds, and raisins.

Roasted Radishes and Radish Greens with Tahini-Herb Sauce

Serves: 2–4

Tahini-Herb Sauce:

4 TBSP extra-virgin olive oil
2 cloves garlic, minced
1/4 cup fresh, flat-leaf parsley leaves
2 TBSP fresh basil, chopped
2 TBSP fresh mint, chopped
1/4 cup tahini
1/4 cup fresh lemon juice
1 TBSP coconut aminos
1 TBSP white-wine vinegar
1 tsp raw honey
Fine sea salt and freshly ground black pepper, to taste

Radishes:

2 bunches round, red radishes (about 15), with greens attached
1 TBSP avocado oil
Fine sea salt and freshly ground black pepper, to taste

Instructions

1. Make the sauce: Place the olive oil and garlic in a small, room-temperature skillet. Set the skillet over medium heat. When the garlic starts to lightly sizzle, let it cook for 30 seconds undisturbed (do not let it brown), then transfer it all to a blender. To the blender, add the parsley, basil, mint, tahini, lemon juice, coconut aminos, vinegar, and honey. Purée until smooth. If the sauce is too thick, add 1 tablespoon of warm water at a time to the blender (with the motor on) to thin it out. Add a pinch of salt and pepper. Set aside.
2. Make the radishes: Preheat the oven to 450ºF. Place a large, rimmed baking sheet in the oven as it heats. Remove the greens from the radishes and set them aside. Cut the radishes into quarters and place in a medium-size bowl. Toss with the avocado oil and season with salt and pepper. Carefully remove the hot baking sheet from the oven. Place the radishes, in a single layer, on the baking sheet. Roast, stirring once or twice, until radishes are tender and beginning to caramelize in spots, about 10 to 12 minutes. While the radishes are roasting, wash and thoroughly dry the greens. Roughly chop them, then add them to the baking sheet with the radishes during the last 3 minutes of cooking, or just until wilted.
3. In a large bowl, combine the radishes, greens, and 2 tablespoons of the sauce. Toss to coat. Add more sauce, if desired. Serve. (Cover and refrigerate leftover sauce for another use.)

 

Additional Facts and Tips:

• The average North American throws away $2,000 worth of food per year.2
• About 21% of landfill volume in the U.S. is comprised of food waste.7
• When you buy carrots, radishes, or beets with greens attached, be sure to separate the tops/leaves from the roots as soon as you get home to keep the leaves from hogging all the moisture. Use the leaves within a day or two, before they wilt.
• You can turn chard stems into a bean-free “hummus,” Duggan says. Boil the chopped stems until tender and blend in a food processor with typical hummus ingredients (olive oil, garlic, tahini, and lemon juice). Season with salt.
• Fruit scraps are also handy. Steep citrus peels in white vinegar for 2 weeks, strain into a spray bottle, and use as an all-purpose cleaner.
• Gather your mushy (but not moldy) berries in a container and cook them into a quick refrigerator jam with chia seeds, lemon or orange zest, and a pinch of salt. Add a splash of maple syrup or honey to sweeten, if desired. Or blend them with oil, vinegar, mustard, salt, and pepper into a tangy-sweet vinaigrette.

References

1. “Key Facts on Food Loss and Waste You Should Know!” SAVE FOOD: Global Initiative on Food Loss and Waste Reduction, Food and Agriculture Organization of the United Nations. 30 March 2018. http://www.fao.org/save-food/resources/keyfindings/en/
2. “America’s $165 Billion Food-Waste Problem.” CNBC. 17 July 2015. https://www.cnbc.com/2015/04/22/americas-165-billion-food-waste-problem.html
3. “Ask The Experts: Broccoli Stalks Vs. Florets.” Berkeley Wellness. Remedy Health Media, LLC. 25 February 2014. http://www.berkeleywellness.com/healthy-eating/nutrition/article/broccoli-stalks-vs-florets
4. Goneim GA, Ibrahim FY, El-Shehawy SM. “Carrot Leaves: Antioxidative And Nutritive Values.” J of Food & Dairy Sciences 2 (January 2011): 1-9. https://www.researchgate.net/publication/216508996_Carrot_leaves_antioxidative_and_nutritive_values
5. “Beet Greens, Cooked, Boiled, Drained, Without Salt—Nutrition Facts & Calories.” SELF Nutrition Data. 2 January 2014. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2353/2
6. “Seeds, Pumpkin And Squash Seeds, Whole, Roasted, Without Salt—Nutrition Facts & Calories.” SELF Nutrition Data. 2 January 2014.  http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2
7. “Fighting Food Waste With Food Rescue.” Feeding America. 30 March 2018. http://www.feedingamerica.org/our-work/our-approach/reduce-food-waste.html

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Every Dollar Matters: What Does A Paleo-Minded Consumer Look Like?

Money talks. And every time you spend your money, you influence the conversation. At the end of the day, each dollar we inject into the marketplace is a vote for the kind of world we want to live in. So what does it mean to be a “Paleo-minded consumer”? By now, most people know that the Paleo lifestyle involves far more than just food and exercise. It’s an entire way of life that is intentional: intentional about healing our bodies, our communities, and our planet, and intentional about understanding our personal power within the socioeconomic system.1 As more of us embrace this way of being, I hope we can have more open conversations about how to exist in our modern marketplace while keeping our values intact. This is important, because there is still a lot of misinformation out there.

Say you’re shopping for food at your local grocery store. You want to buy some chicken thighs for your dinner this evening, and you’re met with a handful of choices. Now, any and all plain chicken thighs would be considered “Paleo” by nearly every nutritional authority out there; after all, they’re just meat—no sketchy seasonings, canola oil, or gluten in sight. You could pick any option and technically be eating Paleo, but this is too myopic a decision-making strategy. Consider the sourcing of the chicken, how the animals were treated, and whether the product is certified organic/gluten-free/etc . . . and in the end, the best choice stands out. You go with the chicken thighs that hail from a local, family-run farm, where the animals roam free and never receive heavy medications or industrial feed. Any of the chicken thighs you see would taste great in tonight’s recipe, but only this one product is a cut above the rest when it comes to the variety of factors that any savvy Paleo shopper should consider.

Always selecting the cleanest food possible may sound like a daunting task, and sometimes it is. Yet, as you begin to consider the economics of living Paleo, you’ll realize that food shopping is only one piece of the grain-free pie. It’s important to not get overly focused on one area and forget about the rest. Instead, take a wide-angle view on your entire life, watching where your money goes in all areas. When you think back to the ways our ancestors lived, you see that their communities thrived when they invested in each other.2 They weren’t giving their resources to huge multinational corporations that polluted their lands, poisoned their children, and put their neighbors out of business. They had a network of people they could count on for their food, medicine, clothing, and household goods. They knew where their money went, and that it was used to support the livelihoods of their friends and family members. And this type of economic structure existed until relatively recently.

It’s not realistic to yearn for the old days of the tribe-based marketplace, and understandably so. Our world has become a giant web of goods and services, with currencies flowing across borders in milliseconds, and with an abundance of retailers popping up on every corner. We can buy just about anything we want with the click of a button, without ever leaving our couches.3 Large, industrial operations greatly outnumber the small, family-owned outfits. But all is not lost. We, the consumers, still have power to influence our economy. So how can we make it more Paleo-friendly? What does it mean to shop with a Paleo perspective?

When I think of the ideal Paleo consumer, a few key traits stand out:

1. They’re Honest About Their Needs

Out of all the Rs of conservation, reduce is one of the most important. A true Paleo consumer recognizes life’s actual necessities and avoids consumerism for its own sake.4 Because even the most conscious purchase still involves energy and resources, avoiding overbuying is a foundational habit for any ethically-minded human.5 There are plenty of things that we can do without, or find through non-traditional routes.

2. They Reuse, Salvage, and DIY

While the era of convenience has its upsides, the abundance of cheap, easily accessible goods has made us less resourceful, less creative, and less patient overall. Instead of tossing something out and replacing it with an imported, factory-made version, a Paleo-minded consumer would look for ways to repair or repurpose the item. This not only engages your brain and body, it also prevents unnecessary waste from going into our landfills.6,7

3. They Choose Locally-Made Offerings

The Paleo lifestyle aims to minimize environmental impacts while maximizing economic vitality, and small local businesses give us the best of both worlds. When you buy locally-made goods, you skip the carbon footprint of extensive shipping and manufacturing, while also financially supporting independent artisans, farmers, and practitioners.8 Choosing a small business in your area over a large foreign corporation contributes to a positive economic shift every time you buy.

4. They Give Back

Our world is suffering right now, and living Paleo is one small way we can help address the modern diseases of greed, destruction, and inequality. Purchases made in line with Paleo values are those that support the empowerment of others and the revitalization of our natural landscape.9 Living Paleo also means getting involved in your community, donating your time, talents, or dollars to making the world a better place for everyone.

5. They Get Personal

Most people are drastically disconnected from the sources of their goods, and this results in less satisfaction and engagement with their belongings. When we take the time to learn about how our stuff (food or otherwise) ended up in our hands, we feel more attuned to our place in our economic system. A true Paleo consumer makes an effort to meet their suppliers, whether that’s at a farmer’s market, a craft fair, or even connecting with them online. Knowing the names and faces of the people you support makes a huge difference in how you spend your money.10

6. They Think Big-Picture

Every dollar you spend is broken up and allocated to about a dozen different people. A few cents go to raw materials, a few more to the growing, some to the harvesting, some to the shipping or transportation, a few to advertising or marketing, etc. There is a chain of supply that brings us everything we use, from food to clothing, and Paleo-minded consumers understand the far-reaching implications of their purchases. When you buy something, take a moment to think about how it will affect everyone along the supply chain.11,12

Switching to a grain-free, veggie-heavy diet and dumping the chronic cardio is only part of the Paleo solution. When we acknowledge our power as individuals to shift our economy, we see the importance of putting our Paleo values into action. If you believe in community, in vibrant health, and in reconnecting with what truly matters, it’s time to start spending your money with these things in mind. One dollar at a time, we can change the world.

Tips for Being a Paleo Consumer:

• To find local, ethically produced foods, shop your seasonal farmers’ markets.
• Instead of throwing away a used item, think of how you could repurpose or recycle it.
• For handmade gift ideas, search for small, local artisans on Etsy.
• Look for an apothecary near you for bulk herbs and natural remedies.
• Honor your food and the resources it took to make it; reduce your food waste, buy in bulk, and cook larger meals at a time.
• Ask local ranchers and growers if they offer “open farm days” so you can personally connect with their land and animals.
• Learn the meanings of certain designations like Fair Trade, Rainforest Alliance-Certified, Animal Welfare-Approved, pastured, organic, cruelty-free, and more.

Melani Schweder is a writer and certified Primal Health Coach based in Denver, Colorado. Her own healing adventure from Lyme Disease and Chronic Fatigue Syndrome brought her to discover the Paleo lifestyle, which she credits for much of her recovery. She has a degree in Health and Human Sciences, and loves to write about nutrition, mindfulness, and self-care, helping people to find their own pathway to optimal wellness. When she’s not writing, she’s either snuggling her dog, River, or whipping up something in the kitchen. You can read her story and see what she’s been up to at: www.abrighterwild.com.

References                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                

1. Irving S, Harrison R, Rayner M. “Ethical Consumerism–Democracy Through the Wallet.” Journal of Research for Consumers 3.3 (2002): 63-83.

2. Bhalla J. “Paleo-Economics Shaped Our Moralities.” Big Think. 10 March 2018. http://bigthink.com/errors-we-live-by/did-paleo-economics-shape-our-moralities                                                                                                                                                                                                                                                                                                                                                                                                     

3. Pitt LF, Berthon PR, Watson RT, Zinkhan GM. “The Internet and the Birth of Real Consumer Power.” Business Horizons 45.4 (2002): 7-14.

4. Nelson ES. Review of Mindfulness In The Marketplace: A Compassionate Response To Consumerism. Journal of Buddhist Ethics 10 (2003): 66-70.

5. Carrington MJ, Neville BA, Whitwell GJ. “Lost In Translation: Exploring The Ethical Consumer Intention–Behavior Gap.” Journal of Business Research 67.1 (2014): 2759-2767.

6. Harbo S, De Young R, Guckian M. Beyond Green Consumerism: Uncovering The Motivations of Green Citizenship. Michigan Journal of Sustainability 5.1 (2017): 73-94. DOI: http://dx.doi.org/10.3998/mjs.12333712.0005.105

7. Runco MA. “Creativity And Health.” Creativity Research Journal 3.2 (1990): 81-84. DOI: https://doi.org/10.1080/10400419009534338

8. Kilkenny M, Nalbarte L, Besser T. “Reciprocated Community Support and Small Town-Small Business Success.” Entrepreneurship & Regional Development 11.3 (1999): 231-246.

9. Giddings B, Hopwood B, O’Brien G. “Environment, Economy And Society: Fitting Them Together Into Sustainable Development.” Sustainable Development 10.4 (2002): 187-196.

10. Porter ME, Kramer MR. “The Big Idea: Creating Shared Value.” Harvard Business Review 89 (January-February 2011): 2-17.

11. Christopherson S, Michie J, Tyler P. “Regional Resilience: Theoretical And Empirical Perspectives.” Cambridge Journal Of Regions, Economy And Society, 3.1 (2010): 3-10.

12. Barratt M. “Understanding The Meaning Of Collaboration In The Supply Chain.” Supply Chain Management: An International Journal 9.1 (2004): 30-42.

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