I have an autoimmune illness, and Robb Wolf recommended no eggs, no dairy, no seeds, no nightshades. My issue now is that I'm just eating meat and broccoli. Any ideas on quick meals? I'm wondering how other people may be implementing this. Thanks!
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I have a very similar problem and ended up turning to fruits to fill in my caloric balance for a while. That was a giant mistake, and I've since then found my salvation in--you guessed it--fat, fat, and fat.
So I eat a lot of coconut. I whip coconut cream to make a 'whipped cream' of sorts. Its quite delicious and super quick. Put a can of cream in the fridge and let the cream and water separate. Extract the cream and beat with a hand beater for a few minutes. Add vanilla, cinnamon, Stevia, orange zest..whatever flavoring you like. This is a fantastic way to fill up (about 750 calories per can) even if it can get monotonous. I do this every few days or so.
I also, although this is more labor intensive, enjoy making coconut flour breads. Coconut flour, oil, milk..with butter. And adding shredded carrots, zucchini, or even apples seems to balance out the egg deprivation. I'd share a recipe with you but its quite an ad hoc process. Mix to desired consistency and bake somewhere in the 300s. :)
Finally, I do lots and lots of canned seafood. And if you mix it up, you still get loads of variety. Kippered herring is especially good and is high in omega threes while being low in mercury. Canned octopus is also quite good. And of course sardines. Varieties to avoid like the plague are tuna and even farmed salmon. Try and get wild caught fish as it has the best omega 3 balance. Some varieties come in olive oil and water, which is best. I avoid those that come in other oils. Finally, I like to put my canned seafoods on beds of greens with whatever vegetables I have lying around. And I throw on some butter, oil and OLIVES (mmm) for extra calories if I need 'em. I can't be afraid of fat these days, though this is certainly a lesson I'm learning slowly.
I'm in a similar situation, as of about a week in, but with the inclusion of no fruit. Basically, I just take a bed of greens and at some meat or fish to it. I'd love to see other's suggestions, but here's what I've been trying:
braised cucumbers -- basically cukes fried in coconut oil
bok choy -- steam or fried in coconut oil, then add a little lemon juice
kale as salad -- massaged with olive oil and apple cider vinegar
raw arugula as salad
raw baby spinach as salad
raw zucchini -- spiralized into noodles (need a spiralizer for this)
chicken thighs -- rubbed with store-bought spice rubs and broiled
white fishes -- rubbed with olive oil, wrapped in banana leaves, baked
ground beef -- fried and added to some no-nightshade pasta sauce
steak -- broiled
People on here talk a lot about eating fat, but I don't find myself making a conscious effort of it. I dress my salads with olive oil and I cook most proteins in some oil, but that's about it. Not sure how this plays out - maybe it's a matter of person preference? Or should I make a conscious effort to get more fat?
You can do loads with salads and veggie stir fries. Hit the produce section, there's kale, spinach, lettuce, olives, avocado, cucumber, zuccinni, cauliflower, mushrooms, on and on. And yams, carrots, some fruit, stuff like that if a higher carb intake doesn't bug ya. Keep a fridge stocked with diced/sliced veggies, and you can mix up a salad or stirfry add any meat/fish/fats seasonings. Really pretty easy, just keep the "banned" list at the top of your mind and hit up everything else.
I think peppers, tomatoes are nightshades and best avoided in the Lindy's situation.
Eat TONS of FATTY yummy red meats! Bison,beef,lamb YUM! Cook in butter/coconut oil. Eat the fattiest cuts. Eat with green veggies. Simple but considering you have an autoimmune disorder it's what you have to do.
Lindy- I'm on the autoimmune protocol too and sometimes I feel like I can't eat anything!!! Like the others said though, it is meant to only be a temporary thing so hang in there... Although I've had a hard time finding these without paprika or tomatoes, I've eaten sausages for breakfast as a replacement for eggs. The Spicy ones are very tasty with some raw probiotic filled sauerkraut!
I have been doing a lot of roasting, Pot Roast/Roast Chicken/Roasted veggies of all sorts...so that I have food on hand at all times. I also keep tins of sardines around and would love to have more smoked oysters if I could find them anywhere. Anyone know why they are out at every store?
I've been also starting the day with a large amount of meat and fat with little to no carbs and it keeps my appetite well controlled.
I'm in love with Well Fed's Caramalized Coconut Chips which have zero sugar (just some cinnamon/salt) and a good dose of fat. It curbs my sweet tooth if it rears it's ugly head.
Salads/Roasted Meats & Veggies/Stir Fry are my staples right now...Good Luck!
I am sensitive to nightshades as well. I found I missed the sauciness of tomatoes and the spiciness of peppers. My solution is to make lots of good, strong bone broth with minimal flavouring to keep it versatile and keep it in small portions in the freezer to add to meat and veggies, and for spicy heat I use ginger or horseradish.
Go on a market adventure. I went through a produce section and bought one of everything I didn't know how to make then looked up recipes without gluten e etc. I discovered a love of cauliflower and mushrooms and buy them by the pound. hopefully you'll find some cool things too!
Hi Lindy...I love to cook so we have a hot meal twice/day. For a quicker idea you can pre-roast a bunch of root veggies (carrots, beets, turnips, parsnips) and sliced squashes (spaghetti, butternut, pumpkin, etc). Drizzle with olive oil and roast at 350 for an hour. These keep well in the fridge and taste a lot better than you're going to think. Throw them in with whatever salad greens and meat you are having.
To cook many veggies and greens, I first melt coconut oil, add sliced fresh garlic and 1/2 fresh squeezed lemon. Add your spinach or cabbage...or any veggie and stir fry. Sliced fresh ginger is a nice change with this as well.
We also like sliced strawberries with unsweetened flaked coconut. I can't handle other fruits at this point, but hubby also loves the cocount with cubed melon.
It's difficult to eat healthy and be "fast" but you can precook a lot of things on days that you have free time.
I'm just starving after one week. There's so little to eat other than cuts of meat and some green or a little butternut squash. My body is sending massive "FEED ME" signals despite eating tons of avocado and fatty coconut milk.
One thing I did discover - despite not showing up on allergy tests, I think salmon may not agree with me. Both times I've eaten the fish this week (wild Alaskan), I've gotten a spondylitis flare (arthritis) and gotten sick. I'm now curious to go another week while avoiding it.
Eat lots and lots of beef fat. Mutton fat. Bison fat. Coconut oil in moderation, because it's expensive and tastes icky.
Don't eat too much pig fat or poultry fat in place of cream and butter. Pig and poultry fat contain too much polyunsaturated fatty acids.
I eat lots of sweet potatoes and taro. Those tubers are rich in minerals. Plenty of fruits and fruit juice as a snack and as a drink. I don't drink much water because it doesn't have many minerals.
You actually don't need any vegetables because you can get all the nutrients from tubers if you eat enough of them. I personally eat around 300 grams of carbs every day.
Loren Cordain (Robb did his graduate work under Cordain) has a new cookbook coming out soon, all strict Paleo. I would guess there are egg and nightshade free recipes recipes in there as the subject often comes up in his newsletters. http://www.amazon.com/Paleo-Diet-Cookbook-Breakfasts-Beverages/dp/0470913045/. There's no preview yet. If I were you, I'd write and ask him. He might welcome an opportunity to talk about the book.
His site is here: http://thepaleodiet.com/ and the newsletters are free.
peppers are also nightshades. you also have to be careful about some spices, paprika being one. we offer lots of quick meal options on our blog that do not include dairy, nuts, nightshades or eggs. Here are some ideas for meals...
-sauteed colorful veggies with shrimp or chicken is great. -tuna or chicken salad with a paleo friendly mayo is quick. -ground turkey or grass-fed beef with homemade taco seasoning and sauteed veggies is simple as well. you can make a lettuce wrap taco, and top with avocado or guacamole, olives, or onion. -use coconut milk instead of full fat dairy. (coconut milk + frozen berries or banana + a tablespoon of coconut butter in a blender would be delicious) -celery or carrots dipped in coconut butter is a great snack (i prefer it to celery and almond butter).
those are just a few options. good luck!
I am about to begin an elimination diet of these foods as I was just diagnosed with an autoimmune illness too. I interpreted Robb to say that you should eliminate these foods for a month or so, then try them and see if they cause any problems. I just sent a question to Robb's podcast on this very subject. I hope he answers it soon.
I expect to struggle with breakfast because I usually eat eggs or coconut bread made with lots of eggs. I am eager to try the coconut bread with lots of veggies instead of the eggs. Actually, Loren Cordein said that its the egg white that is the problem, and Robb also discussed this on his podcast (I think either episode 7 or 8) on autoimmunity and eggs.
I hope that scrambled egg yolks will be an acceptable breakfast.
Ugg, you eat broccoli? The rest sounds pretty good tho.. ;)
Just noticed that Mark Sisson has a blog entry that lists the nightshades (thanks for the tip on paprika - didn't know that!).
He did include tomatillos. Any type of pepper is definitely on there.
Not sure about mushrooms with autoimmune. I seem to notice inflammation with them for some reason. Molds may not be good for overly sensitive guts?