Sweeteners and Thickeners and Fillers, Oh, My! Not Really All That Paleo and NOT AT ALL NECESSARY!

One of the most common questions I get from blog readers and clients alike is:

"What can I use as a sweetener/thickener now that I'm Paleo and not using real or fake sugar nor flours of any kind?"

My rebuttal is, "WHY do you need a sweetener or thickener?"

I'm often asked how to sweeten homemade sorbet, for example.  Why do you need to add any more sugar than that which already naturally occurs in the fruit? If you choose a fruit that is local, seasonally appropriate and picked when ripe, it will be naturally sweet that the mere idea of adding cane syrup (or worse) to it seems offensive and overbearing.

As far as thickeners- readers want to know how to make sure their soups/stews or braised meats aren't thin and watery.  

My solution? Learn the art of reduction.

I made a lovely braised beef the other night which I let reduce over a low flame for three hours and then served the next day.

I'd sauteed carrot, celery and shallot with olive oil, after browning the beef and then removing it from pan to set aside.

Then I added red wine and beef broth and a bouquet garnis, put the meat back in and by the end of the cooking, it was SO thick, SO rich and SO infused with a lovely compliment of textures and layers of flavor that if one were to have added a 'thickener', it would've been a paste!

Allow your taste buds to experience and enjoy the simple flavors of all the fresh, real food you can and you'll soon find it needn't be masked with cheesy sauces, dips or glazes!

 

Comments

[Linda]

Great post about a cooking technique that is pertinent to the paleo diet. I tend not to read my cookbooks much because of their reliance on grains but I know that if I were to read between the lines, I'd pick up some knowledge that could be applied to paleo. Getting that that info from you instead of sifting through non-paleo recipes is really helpful.

[Nell]

Thanks, Linda-glad to help! I still do love my cookbooks, but as you said, I mostly use them for ideas, and then I make a Paleo version instead!

[MichelleM]

Hi Nell,

What type of beef are you using in this recipe? This sounds DELISH!!!!!

Thanks!

[Nell]

You can use lots of different cuts; this method
is actually a great one to employ when using less expensive cuts that
might otherwise taste tough and dry.

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Nell Stephenson
BS USC EXSC, ACSM H/FI

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[Dave]

How about making a great roux for Cajun/creole dishes? Thanks.

[Nell]

Oooh- tricky. Since roux is flour butter, its completely not Paleo.
What specifically are you making a roux for? Ill help you brainstorm!

Sent from my iPhone

Nell Stephenson
BS USC EXSC, ACSM H/FI

www.nellstephenson.com
www.shop.nellstephenson.com

blog: http://stephenson.typepad.com/train_with_nellie/

book: www.wiley.com/buy/9780470913048

training plans: http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/nell-stephenson.aspx

twitter: @nellstephenson

[dave]

I love the flavors and tasts of many of the cajun dishes, such as gumbo and etoufee. I can substitute coconut oil, but how do you thicken? Have not tried almond flour, not sure if that would work? Dave

[Nell]

Have you already tried to reduce the recipes? That truly works wonders!

Yes, you could try almond flour, or freshly ground flaxseed meal, too...