I’m Done with Salads - I’m Eating This Instead

Thomas positions buckwheat as a superior alternative to oatmeal, not because oatmeal is harmful, but because buckwheat offers a stronger metabolic and digestive advantage. He explains that buckwheat acts like a cereal but isn’t a grain, making it easier on the gut. Its soluble fiber content is especially high, which can modulate appetite and energy levels throughout the morning. Drawing on the cultural example of Russia, where kasha is a daily porridge, he argues that the country’s exceptionally low diabetes rates may be partly attributable to this staple food. The preparation is nearly identical to oatmeal—one cup of groats to one cup of water—so the barrier to entry is minimal. He recommends adding butter and salt, not only for taste but also to align with traditional recipes that provide healthy fats and improve the absorption of fat-soluble vitamins found in buckwheat.

Thomas challenges the dogma that salads are always the healthier choice by highlighting what’s missing—substantial protein and micronutrients—and what’s often added—oxidative seed oils. He notes that typical salad greens like romaine have low nutrient density compared to beef, which he calls a “nature’s multivitamin.” The ground beef specifically includes collagen from connective tissue, which rare steak cuts lack. He insists that two burger patties with a bit of cheese likely contain fewer calories than a restaurant Caesar salad loaded with dressing and croutons, while offering far greater satiety and micronutrient richness. This swap is pitched not as anti-vegetable but as a strategic upgrade for those wanting better body composition without hunger.

Thomas presents this swap as one of the easiest “calorie levers” available. Cheese is calorie-dense and, while delicious, adds few functional fibers. Nutritional yeast, when paired with a little ghee or butter, replicates a cheesy taste and mouthfeel while delivering prebiotic fiber and a broad B-vitamin complex. He emphasizes that the calorie savings can be several hundred per meal, making it a useful tool for those in a fat-loss phase or simply looking to improve gut health without giving up savory dishes. The beta-glucans are the standout feature, as they are highly concentrated and not found in cheese. This is a substitution he recommends universally—on broccoli, burgers, or anywhere Parmesan would go.

Thomas doesn’t dismiss orange sweet potatoes—he calls them “awesome and amazing”—but argues that the purple alternative is a simple upgrade. The antioxidant differential is substantial, and he attributes this to the anthocyanins that create the purple pigment. He adds that many traditional cultures already favor these darker varieties. The bonus tip of eating them cold further enhances the metabolic benefit by creating resistant starch, which functions as a prebiotic and lowers the glycemic impact. This swap exemplifies his “juice for the squeeze” philosophy: get more health benefit from the same food volume and cost.

This swap capitalizes on the rare consensus in the nutrition world—from strict carnivores to plant-based advocates—that fermented vegetables are superior to their cooked counterparts. Thomas argues that while steamed vegetables are still good, they lack the live microbial component that fermented versions provide. He mentions practical options like pickled asparagus and pickled onions, which are widely available or easily made at home. The combination of preserved antioxidants and active probiotics makes this a two-for-one upgrade that benefits both nutrient intake and microbial diversity. He emphasizes that even those who avoid most plant foods on principle make an exception for ferments.

Thomas recognizes that raw milk isn’t accessible in many areas, so he recommends fermented dairy as the next best option. He frames this as a practical swap: when you’d pour a glass of milk, have kefir instead; when you’d use milk in a recipe, consider yogurt or cottage cheese. The probiotic effect is the primary upgrade, and he notes that even pasteurized versions retain the fermentation benefits. For those new to kefir, he suggests goat milk kefir as a gentler alternative. This aligns with his broader theme of choosing microbially active foods over their sterile counterparts whenever possible.

Thomas keeps this swap simple: pick the darker berry. He uses ORAC scores to make the case that not all berries are created equal. While strawberries and raspberries are still healthy, the antioxidant gap is large enough to warrant a preference for blueberries and blackberries. He ties this to his overarching advice of “juice for the squeeze”—maximizing the nutritional return on the same food volume and price point. This swap is easy because the fruits are often substituted in recipes without any cultural or culinary barrier.

Thomas is careful not to vilify almonds but highlights two physiological stressors: phytic acid and an unfavorable fatty acid ratio. He points out that most people shouldn’t be getting a large portion of their calories from nuts anyway, so the cost difference at 1-2 ounces per day is negligible (less than 50 cents). This makes the swap economically viable for nearly everyone. Macadamias also have a creamier texture and richer flavor, which can increase satisfaction and prevent overeating. The swap is particularly relevant for those on high-nut diets or with gut issues linked to phytic acid.

Thomas presents ghee as the “bang for the buck” butter upgrade, especially for those who can’t access raw, grass-fed butter. He argues that even non-organic ghee retains the SCFA benefits because the milk solids—where potential contaminants or allergens reside—have been removed. He stresses that ghee is nearly impossible to oxidize or go rancid, unlike butter which can spoil. The SCFA signaling angle is interesting: he suggests that these fats can help regulate appetite, making ghee a functional fat for weight management. This swap is especially appealing for high-heat cooking, where butter’s lower smoke point can lead to oxidation.

Thomas draws a distinction between industrially produced salami—often containing preservatives, binders, and sometimes nitrites in addition to salt—and traditional prosciutto, which is usually just ham and salt. He highlights research indicating that properly cured meats develop bioactive peptides during the aging process, which can mimic some of the benefits of fermented foods. This makes prosciutto not just a “less bad” option but a potentially beneficial one. He encourages using prosciutto as a go-to sandwich meat, especially for those who want to avoid the ambiguous ingredients found in many deli meats.

Thomas reveals a “dirty little secret” about jerky: an antimicrobial film is often applied post-production without appearing on the ingredient list. This regulatory loophole, combined with the high heat and tough texture, makes jerky a less appealing option. Biltong, by contrast, is made with simple ingredients, air-dried, and essentially fermented—similar to prosciutto. He argues that biltong not only avoids the hidden film but also tastes better, is softer, and offers bioactive peptides from the curing process. This swap is ideal for those who rely on dried meat as a protein source, especially in the U.S. where biltong is becoming more available.

Thomas argues that ground beef is essentially “nature’s multivitamin,” delivering high-quality protein, heme iron, B12, and other micronutrients rarely found in a salad. He emphasizes that ground beef is easier to digest than whole cuts and contains collagen from gristle and connective tissue, which supports gut lining and muscle protein synthesis. He points out that a typical Caesar salad can pack significantly more calories than two burger patties with cheese, largely because of the dressing. By opting for a bunless burger, you sidestep the refined carbohydrates and oxidized oils that often accompany salads, while still feeling full. He’s not anti-fat—he’s pro-satiety and nutrient density—and sees this swap as a practical way to improve body composition without deprivation.

Thomas frames nutritional yeast as a strategic swap for anyone who enjoys cheese on vegetables, burgers, or pasta. He notes that mixing it with a small amount of ghee or butter can mimic cheese’s mouthfeel while staying far lower in calories. The key differentiator is the presence of beta-glucans and alpha-glucans—specialized fibers that feed beneficial gut bacteria and boost short-chain fatty acid production. Cheese provides no such prebiotic benefit. He also highlights the B-vitamin content of nutritional yeast, making it a functional food upgrade. This swap doesn’t demonize cheese; it simply offers a tool to pull the calorie lever without feeling deprived, especially on days when fat intake is already high.

Thomas argues that while orange sweet potatoes are still “awesome,” the antioxidant value gap is significant—purple varieties deliver 2-3 times more free-radical-quenching capacity, as evidenced by their deep color. He mentions that many traditional cultures rely on these purple variants and that simply switching colors yields more “juice for the squeeze.” As a bonus, he suggests eating sweet potatoes cold to generate resistant starch, which acts as a prebiotic and blunts the glycemic response. This combination—purple pigment for antioxidants and cooling for resistant starch—supercharges an already healthy food without extra cost or effort.

Thomas points out that vegetables are already prebiotic fiber, but fermentation adds a probiotic dimension that nearly everyone—from strict carnivore advocates like Paul Saladino to raw-food enthusiasts—endorses. The fermentation process not only preserves antioxidant levels but also makes the nutrients more bioavailable and the food itself more shelf-stable. He suggests practical options like pickled asparagus and pickled onions, which can be purchased or made at home with simple kits. This swap amplifies the gut-health benefits of vegetables without requiring a complete dietary overhaul, and it aligns with the growing emphasis on microbiome diversity.

Thomas is careful not to call almonds “bad” but points out two concerns: phytic acid, which may interfere with mineral absorption when consumed in large amounts, and the very low omega‑3 coupled with high omega‑6 fats. Macadamia nuts, by contrast, are one of the fattiest nuts and deliver mainly monounsaturated fat—the kind associated with improved lipid profiles and satiety. He notes that because nuts are extremely calorie-dense, one or two ounces a day is sufficient, and the price difference is minimal at that serving size (less than 50 cents). This swap is a high-impact, low-effort way to improve the fatty acid quality of a snack without overthinking it.