When you tell people that you don’t eat dairy, grains or sugar, they often stare at you incredulously (and a little pityingly), before gasping, “What do you eat?”
The problem is that so many people have fallen into a groove of slapping together a toastie for lunch or a pot of macaroni cheese for dinner that thinking about creating a meal without bread or cheese or pasta or sugar (tomato sauce, I’m looking at you) seems virtually impossible. Pasta and puddings are easy, cheap, convenient and delicious to make, and without them… What will we EAT??
Here are some ideas: any kind of meat, basically any fruits and veg you can imagine (with the exception of one or two, like potatoes and bananas, if you’re doing paleo), nuts, nut milks, nut butters, seeds, honey (sparingly on SCD) and, once you start thinking a little more laterally, a ton of amazing desserts and treats made with these ingredients. If you’re doing SCD and you aren’t lactose-intolerant, you can add dairy products to this list too.
Of course, if you’ve become accustomed to eating pasta and bread-based meals, as well as the odd pizza cheat on weekends, it can be daunting to make the transition to ‘cleaner’ eating. Yes, it’s a mindshift, but you’d be amazed at how quickly your thinking changes.
To help you along if you’re new to this, I’ve put together a list of some of the easier and more popular everyday meals that you can turn into SCD legal or paleo dishes.
Traditionally, these are made with milk, wheat flour and butter, so it seems almost inconceivable to make anything resembling a pancake without these ingredients.
Think again: For SCD pancakes, use eggs, almond flour and coconut oil – try this recipe or this one – or attempt an even easier 3-ingredient pancake that’s super light and quick to make.
Bought smoothies are often made with frozen yoghurt or ice cream and loaded with unhealthy sweeteners or sugar. Often they’re just as kilojoule-dense as milkshakes, and we’re tricked into believing that they’re healthy because they have a berry or two thrown in.
Make your own paleo or SCD smoothies at home by throwing your favourite fruit into a blender with a dash of pure fruit juice or a squeeze of lime, and instead of frozen yoghurt, use SCD yoghurt, coconut milk or coconut cream. Don’t forget to add a spoon of your favourite nut butter!
Get creative and come up with your own combinations – you really are limited only by your imagination (and taste buds).
Here’s a collection of great paleo smoothies and shakes to get your creative juices flowing.
This is an awesome hack for dairy, grain-free lasagna: Instead of pasta sheets, use slices of zucchini in between your layers of meat. You could also use butternut or even egg-white crepes that mimic the texture of pasta.
As for the sauce, use substitutes like cashew cream or cashew cheese. These ingredients may sound totally exotic to you now, but I promise that after making them once or twice, they’ll be old hat. If you told me three months ago that I’d be making my own yoghurt using nut milks and non-dairy cultures, I’d never have believed you. Now I do it once a week, and start to panic when my stock gets low!
Anyway, here and here are some fabulous collections of SCD/paleo lasagna recipes to try.
This one is super easy: The trick is not to be fooled by unhealthy packaged ingredients that you’re so used to adding to your bolognaise. It’s okay to use tomato paste, but make sure it has no added sugar. I’ve just about perfected my bolognaise recipe – it’s easy, affordable and totally more-ish. Here’s the recipe.
Instead of spaghetti, serve with cauliflower rice, roast butternut or – if you enjoy the ‘taste’ – shirataki noodles. This is actually a plant product that has a similar consistency to noodles, but zero calories and little-to-no taste (though I definitely detect a vague, odd flavour). It’s quite strange and expensive, but some people like it. Buy it here in South Africa.
The only real problem here is the bun, so omit it and, if you like, wrap your pattie in lettuce. Of course, if you’re not doing dairy, omit any cheesy toppings. Bacon is also ill-advised because unless you’re buying organic, it’s usually laden with sugar and unhealthy additives and preservatives.
I have an amazing burger recipe that I’m super proud of – try it here.
Curries are GREAT for paleo and SCD, because they’re easy to serve without grains, and the recipe doesn’t usually call for dairy. This means that it’s so simple to make SCD/paleo curries. Simply omit any yoghurt and replace with coconut milk or cream, and for sweetness, add a dash of honey instead of sugar.
Make sure that any spices you use are good quality and don’t have any anti-caking agents or other additives in them. The best idea is to buy yours from a spice market, if you have access to one, or simply make your own spice mixes from scratch. This is more labour intensive but definitely worth the effort.
I’ll post K’s Thai green recipe soon, which ticks all the right boxes. In the mean time, browse this selection of paleo curry recipes. I’m also dying to try this SCD roast cauliflower soup recipe – it’s on my list for this winter (by the way, The Tasty Alternative has the most amazing SCD recipes).
There are SOOO many healthy, clean SCD and paleo dessert recipes out there – do a quick Google search to see what I mean. Things you’d never even imagine existed. So you never need to feel like you’re missing out just because you can’t have caramel whip or cream cakes. In fact, because these desserts are so kind to your belly, you’ll finally get to enjoy a sweet treat without the awful after effects you’re so used to experiencing.
Here’s a baked apple crisp I made last weekend that was very easy to throw together, and enjoyed by everyone who tried it. My favourite review came from my mom, who said, “You can actually taste how healthy it is.” But yet, super delicious. Win!
Happy cooking, guys – and don’t be afraid to experiment!