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micqs
micqs Posts: 186 Member
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Hey guys!!!! I'm in the process of looking for paleo recipes and ways to turn my favorite recipes paleo. So, I need a little help with substitutes :). What are some options for substitutes when recipes call for granulated sugar, brown sugar, molasses, and butter? I have a few classic favorites that I would like to keep around if possible that use at least one of these items. Ideas?

Replies

  • monkeydharma
    monkeydharma Posts: 599 Member
    Hey guys!!!! I'm in the process of looking for paleo recipes and ways to turn my favorite recipes paleo. So, I need a little help with substitutes :). What are some options for substitutes when recipes call for granulated sugar, brown sugar, molasses, and butter? I have a few classic favorites that I would like to keep around if possible that use at least one of these items. Ideas?

    As far as recipes go, it depends on the role the sweetener plays. A lot of times, it's just there because the author has a sweet tooth, so I just eliminate the ingredient. Other recipes in which the ingredient is integral (such as baking, glazing, etc.) I just throw out the recipe.

    Since my take on hunter/gatherer diets is that sugar shouldn't be consumed unless it is surrounded by a plant (ie, a fruit), I just don't use sweeteners. On the rare occasion when I need to use a sweetener (such as fresh berries when the kids come over - they're just not sweet enough for them *facepalm*) I keep some organic honey on hand. But it's for them - not me.

    I don't touch artificial or manufactured products, so most non-sugar sweeteners wouldn't make the cut, anyway.

    Addendum: as far as butter goes - WHY SUBSTITUTE IT? Just use a pastured butter, or switch to goat butter.
  • micqs
    micqs Posts: 186 Member
    Thanks!! Had to reply just because I loved your facepalm. ;) I might have to throw out some of the recipes. Just makes me sad because they're so yummy!!!
  • TriLifter
    TriLifter Posts: 1,283 Member
    For butter: grass-fed butter or coconut oil--1:1 ratio

    For sugar: honey or maple syrup - I usually decrease the amount as I find I don't need a lot of sweetness

    Some websites for recipes that I use a lot:

    www.unrefinedkitchen.com

    www.paleomg.com

    www.elanaspantry.com

    www.fastpaleo.com
  • l2i1n8z
    l2i1n8z Posts: 4
    Instead of butter, use coconut oil. Its really good for you. And you can use honey instead of sugar, but I have also used banana instead of sugar. But depending on what you make, the banana can be a little overpowering and you can actually taste banana. (not always a bad thing) Pinterest has a lot of good substituting ideas
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    Why would you nix butter? That'd be like nixing bacon...
  • micqs
    micqs Posts: 186 Member
    Ok. Now I'm confused. Isn't butter considered dairy?
  • momof2osaurus
    momof2osaurus Posts: 477 Member
    Ok. Now I'm confused. Isn't butter considered dairy?

    Depends on who you ask. One of the most helpful Paleo books (Practical Paleo) says butter is ok. Personally, I think butter is deeee-licious, especially grass-fed butter, and as I have no reaction to it, I eat it. Nom.
  • homesweeths
    homesweeths Posts: 792 Member
    Some gluten sensitive people are also sensitive to casein, even the small amount of milk solids found in butter. When you clarify butter and strain out the milk solids, you get ghee, which I think is "safe" for casein sensitive people. Not completely sure, though, as I don't seem to react to butter, so I use butter, ghee, and coconut oil interchangeably.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    Ok. Now I'm confused. Isn't butter considered dairy?

    Depends on who you ask. One of the most helpful Paleo books (Practical Paleo) says butter is ok. Personally, I think butter is deeee-licious, especially grass-fed butter, and as I have no reaction to it, I eat it. Nom.

    Yeah, this. Super-strict Paleo cuts out butter, but even Whole 30 allows clarified butter/ghee.

    The rationale that I've generally seen is that the issue with dairy is the lactose and, to a lesser extent, casein. Milk has a disproportionate insulin response than what's suggested by lactose alone (see Dr. Cordain's research on this), and the lactose and casein are known to cause inflammation (see Dr. Cordain's "The Dietary Cure for Acne" for more info). Butter, however, particularly clarified butter/ghee, is about as purely fat and lacking lactose and casein as you can get for a fat originating in a liquid that also contains both.

    Additionally, butter is loaded with good fats and tons of micronutrients (particularly pasture-raised butter), including vitamins A and E, and potassium, chromium, and phosphorous.

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