SCD Meal & Snack Ideas (March 2018)

It’s been awhile since I’ve posted, so I figured I would condense a few meal ideas into one entry. Some of these are simply links to the recipes I used while others are recipes I created myself. I don’t often measure when I cook and I had not intended to post most of these as recipes, but, at the very least, you can be inspired by the ideas. Enjoy!

Veggie Soup

  • Distilled Water, about a gallon
  • Garlic sauteed in olive oil
  • Peas, spinach, and celery
  • Green cabbage, half a head just used for flavor
    • I added shrimp, chicken, or cod as I ate it over the course of the week

Pan Seared Shrimp and String Beans

  • Sauteed with butter, honey, and cumin

Mixed Mushroom Omelette

  • Portabella, shiitake, and oyster mushrooms sauteed in olive oil
  • The eggs were beaten with yogurt added and DCCC

Green Smoothie 1

  • Fresh spinach
  • Raw pecans
  • Banana
  • Mango
  • Yogurt
  • 50/50 grape juice and water
  • Ground ginger
  • Basil
  • Collagen

Green Smoothie 2

  • Cooked spinach
  • Pineapple
  • Banana
  • Ground ginger
  • 50/50 grape juice and water
  • 2 dates
  • Collagen

Baked Pork Loin and Zucchini

  • Pork loin rubbed with sage, rosemary, salt, and pepper in olive oil
  • Zucchini in olive oil, salt, and pepper

Fried Meatballs

  • 1lb of ground beef with seasonings, 1 egg, and DCCC added
  • Fried in canola oil with garlic cloves

Sauteed Chicken and String Beans

  • Chicken breast sauteed in olive oil, seasonings, and honey
  • String beans in olive oil and salt

Mussels in Red Sauce

  • Frozen mussel meats
  • Pomi tomatoes
  • Seasonings: onion powder, basil, and oregano

Coconut Flour Mug Cake

Paleo Coconut Cake

London Broil and Peas

  • Slice and pan seared London broil
  • Steamed peas

Glen’s Chocolate Sauce

Chicken, Rutabaga, and Spinach

  • Cubed chicken breast
  • Cubed rutabaga (faux potatoes)
  • Steamed spinach

Monster Muffins

This is my SCD Monster Cookie tweak. I wanted something with a bit more substance for Christmas Eve and I do love Monster Cookies, so I felt that this was a natural progression. Enjoy! Leave a comment with your thoughts and/or any adjustments if you try them.

Monster Muffins

  • Servings: 12
  • Difficulty: Easy
  • Print

Ingredients

  • 1/4 cup butter softened
  • 6.5 tbsp honey
  • 1 large egg
  • 1 large egg white
  • 2 tbsp yogurt
  • 2 tbsp coconut milk
  • 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1/2 tsp ginger
  • 1/4 tsp nutmeg
  • 1 tsp vanilla
  • 1 & 1/2 cups nut flour
  • 1/3 cup coconut flour
  • 1/2 cup raisins
  • 1/2 cup chopped pecans
  • 1/2 cup unsweetened coconut

Directions

  1. Preheat oven to 325F.
  2. Line a muffin pan.
  3. Mix ingredients in the order listed. (I actually mix each new ingredient in with a spatula until well incorporated).
  4. Drop into the muffin cups filling most of the way and bake for 35 minutes. Note that these will mostly hold the shape that you drop them, so pat them down if you want something a bit prettier.


Credit: MyUCandMe.com

Banana Vanilla Frozen Yogurt

A delicious frozen treat that tastes just like vanilla ice cream. You can sub out 1 or both bananas for mango, pineapple, or avocado and get similar results (simply slice the bananas into a measuring cup to determine how much to replace for or go by weight). Let me know if you tweak the recipe by leaving a comment below with the twist!

Banana Vanilla Frozen Yogurt

  • Servings: 8
  • Difficulty: Easy
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Ingredients

  • 2 bananas, ripe
  • 2 cups SCD dripped yogurt (half and half or whole milk)
  • 1/4 to 1/3 cup coconut milk
  • 1/3 cup honey
  • 1 to 2 tsp vanilla extract

Directions

  1. Blend the bananas, milk, honey, and vanilla. I used my Ninja.
  2. Whisk into yogurt and pour it all into your ice cream maker.
  3. ***The more air you get into it with the ice cream maker, the better it will freeze.


Credit: MyUCandMe.com

Banana Coconut Pecan Cookies (3 Ingredients)

I made these cookies because I am still on the LEAP program and I am limited as to what ingredients I can use to create things. I haven’t had a baked good in a while and I made chocolate chip cookies for some guests later. I want to enjoy a snack as well, so I gave these a shot as well as a banana peanut butter cookie that I found here (sweetener omitted). Both of these cookies are decent when you have not had a baked good in a bit, but they pair better with milk or tea or coffee.

Banana Coconut Pecan Cookies

  • Servings: 10 to 14 Cookies
  • Difficulty: Easy
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Ingredients

  • 2 bananas
  • 1.5c unsweetened shredded coconut
  • 3tbsp pecan or other nut flour

Directions

  1. Preheat oven to 350F. Grease a cookie sheet. I used avocado oil as I cannot have butter yet. (spread with a paper towel).
  2. Pulse the banana and coconut in food processor until well blended but not smooth.
  3. Add pecan flour and pulse until mixture looks more like a dough.
  4. Make 2 to 2.5 inch disks by pressing about a tbsp of dough onto greased cookie sheet.
  5. Bake for 20 to 25 mins. Let cool and enjoy.

Ginger Orange Beef Jerky

I decided to try out my new dehydrator this weekend. Aside from some simple fruit leather in mango and raspberry flavors, I came up with this delightful recipe. Enjoy!

Ginger Orange Beef Jerky

Ingredients

  • 1 lb flank steak, cut 1″ wide x 1/4″ thick x 4″-6″ long
  • 1.5 cups of fresh orange juice (I used 4 medium oranges)
  • 3 tbsp ginger fresh cut, large dice
  • 1/2 tbsp minced garlic
  • 2 tbsp vinegar (I used distilled)
  • Salt to taste (I probably used about 3/4 tsp)

Directions

  1. Marinate in a freezer bag for at least 8 hours. I did it for 16 hours.
  2. Dehydrate according to your dehydrator’s instructions. I have the presto dehydro 06300, so mine took about 5 hours at ~165F.
  3. You should cook the jerky after dehydrating. The directions of my dehydrator was to cook the jerky for 10 minutes at 275F. It should be sizzling when you remove it.
  4. Cool to room temperature and enjoy (or store it for later).


Credit: MyUCandMe.com

Banana Pecan Coffee Smoothie (LEAP)

I found what I will be having for breakfast for at least the next 10 days! Perhaps once I can add more items in, I will trade out the mango for some coconut and keep this sucker in rotation for a while. Enjoy!

Banana Pecan Coffee Smoothie

  • Servings: 1
  • Difficulty: Easy
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Ingredients

  • 1 banana (frozen or not)
  • 1/2-1 cup pecan milk
  • 1/2-1 cup weak black coffee
  • 1/3 cup frozen mango
  • dash of vanilla extract
  • handful of raw pecans (~1/4 cup)

Directions

  1. Put everything in your blender (I use the Ninja IQ) and blend well.

Banana Avocado Nut Bread (LEAP)

I am horribly bored on this combo SCD/LEAP diet. I need more protein options and veggies. Either way, I’ve somehow managed to find something easy and delicious to include in my diet for the next few days. I tweaked a recipe I found for a bread that uses almond flour, banana, and avocado. Below is my recipe. Original recipe:B here.

Banana Avocado Nut Bread

  • Servings: ~10
  • Difficulty: Easy
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Ingredients

  • 1 1/2 cup pecan flour
  • 1 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2 small ripe avocados
  • 1 1/2 medium to large ripe bananas
  • 3 tbsp avocado oil
  • 1 tsp vanilla extract
  • 3 tsp distilled vinegar

Directions

  1. Set oven at 350F. Add banana and avocado to the food processor and blend well. Add everything except the vinegar and blend. Add vinegar last and blend well.
  2. Spread into a bread pan (the smaller, the better) that has been greased or lined with parchment.
  3. Bake for 40 to 50 minutes. Remove from oven when a toothpick can be inserted and removed clean.
  4. Let cool and enjoy.

SCD Focaccia Bread (Tweak)

I’m about to start my LEAP/MRT program next weekend and I am very limited in all of the food categories. I have chosen to view this as a challenge instead of a hindrance. Let’s see how long that lasts!

I made some walnut and cashew flour foccacia bread last night (to use up my flour) and, while it was not ideal for pizza, it is pretty good in general. I am still on a search for the perfect pizza crust on SCD as I miss this food the most. Going forward for a while, I will be limited to only pecan flour.

Note:B I doubled the recipe and used three 8×8 pans. You can also add a topping like seasonings or cheese before placing into the oven.

Original recipe:B click here.

SCD Foccacia Bread (Tweak)

  • Servings: 1
  • Difficulty: Easy
  • Print

Ingredients

  • 2 cups walnut and cashew flour (any nut or nut combo of flour)
  • 7 oz dry curd cottage cheese or dripped yogurt
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tespcoarse black pepper
  • 1/2 cup grated cheddar cheese
  • 3 eggs
  • 3 tbsp butter, melted
  • 1/2 yellow onion, finely diced
  • 1 tbsp garlic, minced

Directions

  1. Preheat the oven to 375F. Grease a 9″ x 13″ baking dish.
  2. Add butter, eggs, and cheese to food processor. Process until smooth.
  3. Add the remaining ingredients and process until smooth.
  4. Bake for 30 to 40 minutes. The edges will brown.
  5. Cool before cutting.

SCD English Mug Muffin

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This is a fast and tasty mug muffin recipe that can easily be used for a sandwich. You will need nut flour, coconut flour, ghee or butter, an egg, salt, baking soda, and lemon juice.
For baking powder, use 1/8 tsp baking soda and 1/4 tsp vinegar or lemon juice. I used distilled vinegar and didnb t taste it.

Original recipe located here: 2-Minute Low Carb English Muffin (Paleo, Gluten-Free)

SCD Pumpernutkel Bread (Tweak)

I love this bread, so of course I had to tweak it to replace the almond flour due to food sensitivities. I’m calling this version my pumperutkel loaf. The flavor is even different, but lovely. Try not to eat it all at once.B Click here for the original recipe.

Tip: For freezing, slice the bread and layer it in a stack or two using parchment paper in between slices. Wrap the stack(s) in plastic wrap and store in a large freezer bag. This will make it easier to grab what you need only without ripping off pieces of the loaf. It will also prevent the need to defrost the loaf when you only need a few slices.

SCD Pumpernutkel Bread

  • Servings: ~15 Slices
  • Difficulty: Easy
  • Print

Ingredients

  • 1 c pecan flour
  • 1 c cashew flour
  • 1/2 c walnut flour
  • 1/4 c melted butter (or ghee)
  • 1 c dry curd cottage cheese (or dripped SCD yogurt)
  • 1 t baking soda
  • 1/4 t salt
  • 3 eggs

Directions

  1. Preheat oven to 330 degrees.B Place everything except the flour in a food processor using metal blade. Pulse until the the texture is smooth and thick.
  2. Add the flour and process thoroughly. You may remove the dough from the processor and use your hands to knead if it becomes too thick.
  3. Pour or shape the dough into a greased 4×8 loaf pan. Be sure to add a bit of nut flour to coat the bottom.
  4. Bake for 45 to 60 minutes, checking at 45 minutes. The top will be slightly browned. You can insert a knife to check if it’s done – it will come out clean.
  5. When you remove it from the oven, run a spatula along the sides of the pan to loosen it a bit. Cool on a cake rack before cutting.