Crab Cakes (Low-Fat)

I have not introduced crab yet for LEAP. I was finally able to find lump crab meat with no other ingredients besides pasteurized crab (Whole Foods). I’ve combed through some recipes out there to come up with my own SCD legal recipe that also reduces fat (no mayo here). I am currently trying to increase my protein intake and level my fat intake off to about the same percentage – more into a keto realm.

Here is the nutritional breakdown for (1) crab cake:

  • 96 calories
  • 2g fat
    • 1g saturated
  • 116mg cholesterol
  • 351mg sodium
  • 1g carbohydrate
  • 0g sugar
  • 0g dietary fiber
  • 18g protein

Crab Cakes (Low-Fat)

  • Servings: 12 cakes
  • Difficulty: Easy
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Ingredients


– 2 cups lump crab meat
– 1/2 tsp garlic powder
– 1 tbsp lemon juice
– 1 tsp yellow mustard
– 1/2 cup diced green bell pepper
– 1/2 tbsp onion powder
– 1/2 tbsp parsley, dried
– 1 large egg
– 1/4 cup cashew flour
– 2 tsp ghee (or butter) for frying

Directions

  1. Combine all ingredients, except the ghee, until well mixed.
    2. Form patties that are about 3 inches in diameter.
    3. Over medium heat, melt the ghee and fry the crab cakes for 2-4 minutes per side. They will be done when crispy and golden.
    *I simply combine honey and yellow mustard for a sauce at a 1:1 ratio.
    **I consider (2) cakes as (1) serving and made these into 6 cakes accordingly.

Carrot-Free Nomato Sauce

I recently accepted, after about eight attempts, that tomatoes do not agree with me. I already knew that most nomato sauce recipes contained carrots – which I cannot have. So, I set out to attempt making a nomato sauce by altering the need for carrots. I also do not use red wine vinegar and I don’t do very well with eating onions or garlic. I used this recipe from Merit and Fork for my basis. I followed the recipe instructions, but altered the ingredients as follows:

Carrot-Free Nomato Sauce

  • Servings: 8
  • Difficulty: Easy
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Ingredients

    Nomato Sauce – 1st Cook (first 30 mins):

  • 2 tbsp olive oil
  • 2 cups diced English cucumbers, peeled
  • 2 cups diced daikon radish
  • 2 cups diced celery (about 4 stalks)
  • 1-1/2 cups diced roasted/cooked beets
  • 1 large onion, quartered
  • 1 cup diced mushrooms (about 4 oz. baby bella or button)
  • 2-1/4 cups water
  • 1 tsp each dried oregano & marjoram
  • 1-1/2 tsp + 1 tsp sea salt, divided
  • Nomato Sauce – 2nd Cook (last 30 mins):

  • 2 cups water
  • 2-1/2 tbsp distilled vinegar
  • 2 tsp honey
  • 1 cup sliced mushrooms (about 4 oz. baby bella or button)
  • 1 large bunch fresh basil leaves, chiffonaded
  • sea salt, to taste

Cherry Pear Sauce (Thanksgiving)

I can no longer have cranberries, so I decided to try something new for a similar sauce for Thanksgiving. It came out wonderfully, but it isn’t very tart. If you’re looking for tart, I would replace the grape juice with SCD legal tart cherry juice and reduce the pears by 2. I would likely also add about 3/4 cup more cherries. In fact, I would likely make this again just like that to replicate the familiarity of cranberry sauce. Enjoy!

Cherry Pear Sauce (Thanksgiving)

  • Servings: 3 Cups
  • Difficulty: Easy
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Ingredients

  • 1 cup fresh or frozen pitted cherries (frozen used here)
  • 4 green pears, skinned and cut
  • 3/4 cup grape juice
  • 1/2 to 2/3 cup water
  • 1 tbsp honey
  • 1/2 tsp vanilla
  • 1 tsp lemon juice
  • pinch of salt

Directions

  1. Combine ingredients in sauce pan and cook until soft.
  2. Use an immersion blender to “spot blend” the fruit to allow for some retention of texture.
  3. Cook down a bit on low/simmer until it reaches a satisfactory consistency (I decided applesauce was a good one for myself).
  4. Allow to cool before storing.
  5. ***It will thicken a bit more once cooled. Store in a mason jar in the fridge. Next time I would personally add more cherries or only 2 pears, but that is just my personal preference.


Credit: MyUCandMe.com

SCD Asian Sweet Sauce

The inspiration for this sauce comes from duck sauce. It’s not quite the same, but it does give you the sweet compliment to spicy mustard. I think that a proper duck sauce could be made using apricots and oranges in some fashion. Unfortunately, I cannot eat apricots.

SCD Asian Sweet Sauce

  • Servings: 6
  • Difficulty: Easy
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Ingredients


Directions

  1. Combine ingredients in sauce pan.
  2. Cook down on low until desired thickness is reached. I did about 30 minutes.
  3. Allow to cool.
  4. ***It will thicken more as it cools, so take that into consideration when deciding when to remove it from the heat.


Credit: MyUCandMe.com

Dirty Banana Cheese Cake (Tweak)

This is easily one of my favorite recipes. When I first made this for a dinner party, with only myself being on SCD, everyone enjoyed it. I then proceeded to eat a slice for breakfast every single morning until it was gone. While I know some of these ingredients are pricey, it’s worth every penny. I only wish I had taken better pictures.

I tweaked this recipe to be SCD legal by replacing the maple syrup with honey (filling) and excluding the stevia (topping) altogether. You will need pecans, coconut, dates, cashews, and bananas for the main components. Find the original recipe and complete ingredient listB here.

 

Apricot Sauce

Over the weekend my boyfriend and I hosted a little dinner and we used this sauce to glaze our chicken as it baked. We also used the remaining portion as a sauce to dip the chicken in. It’s really delicious.

I believe you can sub out a decent variety of fruits for the apricots such as cherries, peaches, nectarines, plums, and so on.

 

Apricot Sauce

  • Servings: ~3 Cups
  • Difficulty: Easy
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Ingredients

  • 3 lbs of apricots (approximately 21)
  • 1 cup honey
  • 1 tbsp butter
  • 1 tbsp lemon juice
  • 1/2 tsp ginger
  • 1/2 tsp thyme
  • 1/4 tsp rosemary
  • pinch of salt

Directions

  1. Cut apricots in half and remove seed. Boil/steam the apricots and then immediately cool down with cold water. Remove skins and place flesh back into the pot.
  2. Add honey and butter to the pot and bring to a boil. Reduce to a simmer.
  3. Add seasonings and simmer for 30 minutes or so, until you reach the desired consistency. The sauce should stick to the spoon.
  4. Stir occasionally during the simmer. Mash or use an immersion blender to “spot blend” around halfway through simmering (keep some parts a little chunkier by doing this or blend totally if you want a smooth sauce).
  5. Remove from heat and cool down. Store in a mason jar. Freeze or use within 2 weeks.

Apple Hash-browns (SCD/Low-Histamine)

Apples are not only low-histamine, but they are also considered anti-inflammatory. These can be used as a snack alone, on top of some homemade yogurt, or as a breakfast side – eggs, pancakes. You could also cook these most of the way and top with a grain-free, gluten-free rolled out pie crust and pop in the oven at 350F for about 20 minutes. Don’t hold me to that last part – you’ll have to try it out to work out the precision!

Apple Hash-browns (SCD/Low-Histamine)

  • Servings: Lots
  • Difficulty: Easy
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Ingredients

  • 6 fuji apples, peeled and diced
  • 1-2 tbsp raw honey
  • 1/8-1/4 tsp ginger
  • Pinch of salt
  • Coconut oil (or olive oil)

Directions

  1. Pan fry oil and apples for a few moments.
  2. Drizzle honey over apples. Toss them around to disperse honey.
  3. Add ginger and salt. Toss them around to disperse honey.
  4. When they begin to brown, stir them and top with a lid for approximately 5-10 minutes. Check them a few times(also, stir) to see when you are satisfied with the coloring and texture.

Fruit Preserves

I used 1/2 cranberry and 1/2 peach for one (pic) and strawberries and cherries as my fruit for the other. I also added 1 tbsp of gelatin before removing from heat. If using frozen, thaw for a bit first or you may find your simmer time much longer (more liquid).

Fruit Preserves

  • Servings: ~15oz
  • Difficulty: Moderate
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Ingredients

  • 4 cups of chosen fruit
  • 1 cup cranberries
  • 1 cup honey
  • 1 tbsp lemon juice

Directions

  1. Bring honey and fruit to a boil then reduce to a simmer.
  2. Stir occasionally for about 20 minutes. Mash up Fruit, especially the cranberries for their natural pectin.
  3. Simmer until thickened to your liking noting that it will thicken more once cooled. 10 to 20 minutes stirring occasionally.
  4. Add gelatin if you want, slowly, while stirring. Remove from heat. Cool and jar. Freeze or use within 2 to 3 weeks.

“Chocolate” Syrup (Review)

Recipe calls for 8 dates, I used 3 here

I cannot fully express how happy I am to have anything that even remotely hints towards the chocolate flavor that I so very much miss and crave. If you’re on SCD and are a recovering chocolate junkie, please immediately drop whatever it is that you are doing and make this recipe because your life is not complete until you have. You will need honey, dates, coconut milk, vanilla extract, butter, and salt. You can find the complete recipe here.

Edit: for step 3 I found it easier to whisk continuously until I reached the desired consistency.

Be sure to visit the website for other great recipes here:B GlensFoodCrohnicles.com.