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15 Common Craving Foods “Upgraded”

December 6th, 2018 | no comments

Photo by Fatima Akram on Unsplash



I’m the first one to say that you should never attempt to cure your chocolate craving by eating a cluster of grapes, because we both know what will happen: you’ll end up eating a bushel of grapes…and yes, eventually the chocolate too. This is especially true if you have a craving for something specific.

But what happens if you crave chocolate every day? Should you always eat chocolate?


In my last post, I encouraged you to tap into and embrace your humanness by implementing an every-day-is-a-cheat-day policy. This means deliberately scheduling what I call perfectly imperfect foods (PIFs) into your day by building them into the catalog of foods you regularly eat.

Don’t be afraid to give your craving foods a little upgrade

Listen, as long as I don’t secretly feel cheated, I’m all for upgrading my craving-buster foods. Now don’t get me wrong, I don’t mean that I turn it into a health food per se, I just aim for higher quality ingredients.

Let me also say that certain foods, no matter how hard you try, can never be upgraded without turning them into something all together different, with no semblance to the original version.

Take donuts for example. I’ve yet to taste a nutritionally-upgraded donut that even came close to the real thing. So for me, if I’m going to eat a donut, I just eat a damn donut.

But for other foods, I’ve found the upgrade to be pleasantly (and equally) delicious, and over time I tend to prefer it to the original. It just makes me feel better on a physical and emotional level.

To help you bust through your cravings and come out clean on the other side, here is a list of:

 15 Common Craving Foods & Their Upgrades 

1. Bacon Applegate Organics Uncured No Sugar Bacon
2. Beef Grass-fed organic beef
3. Chocolate Chocolate labeled 72% cacao or higher. If it’s too bitter for your buds, start with a lower percentage and work your way up.
4. Chocolate-type dessert Chocolate Earthfood “Pudding” Cups
5. Cookies Enjoy Life Cookies
Bulletproof Bars
Evo Hemp Bars
Almond Butter Buckeye Bites
Earthfood Energy Bars
Peanut Butter Caramel Coconut Bars
6. Deli sandwich Applegate Naturals Deli Meat on sprouted Ezekiel or Alvarado Street bread
7. French fries with ketchup Bake your own using this simple recipe. Dip in Primal Kitchen Ketchup (no added sugar!)
8.  Grilled cheese Grilled cheese made with:

  • A more natural cheese (i.e. not American cheese): cheddar, Fontina, Gouda, Gruyere, Havarti, Monterey Jack, mozzarella, Muenster, Swiss
  • Kerrygold butter
  • Sprouted bread (Ezekiel or Alvarado Street)
9. Hot chocolate Hot cocoa made with:

  • Raw cacao powder, raw honey and full-fat coconut milk (check out this recipe)


10. Mac-n-cheese Upgraded Mac-n-Cheese
11. Pasta Gluten-free, higher fiber pasta: Explore Cuisine bean pasta; Banza chickpea pasta; Ancient Harvest quinoa pasta
12. Pizza Sprouted English Muffin Pizza

13. Potato or tortilla chips Jackson’s Honest coconut oil potato chips or tortilla chips (they do NOT taste like coconut); The Real Coconut tortilla chips; Boulder Canyon avocado oil potato chips 
14. Pumpkin pie No-Bake Pumpkin Pie Balls (can do this with other pie flavors too!)
15.  Soda Club soda with a splash of 100% juice of choice


Looking to dig a little deeper into your cravings? Read my post on 4-Steps to Honor Your Cravings in a Healthier Way.

By the way, there is still time to take the 7-Day Perfectly Imperfect Holiday Challenge for a chance to win one of five signed copies of my new book Missing Peace: Eleven Secrets to Restore Inner Harmony with Your Food, Body & Health. 


Mel’s weekly food pick:
Organic, Unrefined Virgin Coconut Oil

Nutiva Virgin Unrefined Coconut Oil

If you were to ask my thoughts on coconut oil twenty years ago, I would’ve told you to stay away from it! After all, it’s solid at room temperature and full of saturated fat, which is supposed to be really bad for your heart…right?

Well, fast-forward to present day, and we now know that coconut oil is actually beneficial for our overall health and far superior to refined vegetables oils such as canola, corn and soybean.

Coconut oil contains medium-chain fatty acids (MCFAs), which are processed by the liver and converted to energy instead of being stored as body fat. They also increase HDL (i.e. good) cholesterol and lower high triglycerides levels—both beneficial for heart health. 

High-quality organic, unrefined virgin coconut oil is made by scooping the coconut meat out of the shell and cold pressing to get the oil. This type of coconut oil has a pleasant coconut scent and flavor and is best for baking, medium-heat cooking (up to 350 degrees), smoothies, and no-bake desserts like this week’s recipe pick: Chocolate Earthfood “Pudding” Cups.  

If you don’t prefer the tropical flavor of virgin coconut oil, try a high-quality refined coconut oil instead. Made from dried coconut meat and gently steam-refined with no chemicals, additives or hexane, high-quality refined coconut oil has a neutral scent and flavor. It can be used in higher-heat cooking methods (up to 400 degrees) like sautéing, stir-frying, and baking. 

Coconut oil does not need to be refrigerated. Store it at room temperature out of direct sunlight. 


Mel’s weekly recipe pick:
Chocolate Earthfood “Pudding” Cups










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