This e-mail will include notes from February’s meeting. All recipes shared at the meeting are also in the online database. I will send another e-mail shortly with information on next month’s meeting as well as an awesome guacamole recipe that was shared on Saturday.
- Jk gourmet: A grain-free company with great tasting granola bars. http://www.jkgourmet.com/products/granola-bars
- Dried Mangos from Costco
- Use halved bell peppers as taco shells
- Healthyout app: I’m not sure if they have it for Android, but they do for the iPhone. There is no SCD option, but you can select various dietary settings and the app will bring up nearby restaurants and list the meals that meet those settings. Again, there are not enough settings to make it completely SCD approved, but it could help give a guideline for when you’re out and about and maybe there are some meals you can alter a bit more to make it SCD safe. As always, be picky and cautious when eating out!
- Soaking nuts in water and experiment with different seasonings and salt and let dry for a great snack! (Described as like eating popcorn!)
- Members blog: http://fromthegut1.blogspot.com
- Research on SCD! Yay! http://www.breakingtheviciouscycle.info/news/detail/2014-01-23/result-of-rush-university-scd-study-shows-the-diet-leads-to-better-microbial-gut-diversity/
-Here is a list of excellent websites that give a nice list of tips for traveling, eating out, starting SCD:
Starting SCD: http://pecanbread.com/p/how/getready.html
Eating out: http://www.austinscdfriends.com/articles/article/3691416/53797.htm
-Podcast for making SCD fun for kids: http://scdlifestyle.com/2012/09/making-paleo-scd-fun-for-kids-with-sarah-fragoso-podcast-44/
-As far as parties go….there are a couple of options during dessert time:
1) Bring a SCD dessert (maybe even enough to share so others can see how good it is, allowing the kid to feel more comfortable about eating it). There are PLENTY of recipes out there for frostings, cakes, cookies, etc. If you haven’t found one you’ve liked, keep trying. Although, I don’t think you’ll have to look far.
2) Don’t eat any! If they’re not quite comfortable eating “different” food than their peers, then they can maybe just enjoy a dessert before or after the party. There are plenty of picky kids out there that don’t eat dessert, even if they can.
-The best and safest thing to do when eating out is to not modify a meal on the menu necessarily because there may be products not listed in the item description that are not SCD safe, and ingredients that the waiter or even chef may not know of that are in products they use. For example, A LOT of mixed spices have binders and starches in them. So ask your waiter what fresh or frozen vegetables they have (NOT CANNED VEGETABLES) as well as what meats they have that are not seasoned yet. Then request those items, veggies steamed and meat cooked with olive oil or other safe oil and salt and pepper. Also, see if they have a cooking surface for allergies as a lot of cooktops use unsafe oils, and meals prepared on these cooktops have still caused discomfort for SCDers.
-Many members tend to feel very hungry and unsatisfied when first starting out on the diet. Eat multiple times throughout the day, like 5-6 meals a day. Also, be sure you’re actually getting enough calories. Fruits and veggies and lean meats are very low in calories so you may not be getting enough for your daily caloric intake. Also, your body is definitely adjusting from getting its primary energy source from starchy carbs that easily fill you up, so give it some time and don’t be afraid to eat larger portions. Listen to your body.
-Use Practical Paleo, Paleo Indulgences, Against All Grain, and other paleo recipes and modify them to meet SCD guidelines
-From a member, “I make certain that I have a ready supply of something my daughters consider a treat. I make certain that the treat is rarely given so that it is a treat. I make certain she brings her treat to birthday parties. Her teacher also tells me when there will be treats. Birthday treats at school are probably the hardest situation- watching kids eat Krispy Kreme. I make certain that she knows that she will get something (at home, worst case) so that she does not feel deprived. When we travel (we cruise a lot), I bring a lot of food for her. We regularly talk about how she felt/looked before SCD. The “go ______” praise from Dr. D, family, friends helps immensely. I also take care not to eat illegal food in front of her (it is a rare occasion that I do because I feel better myself without empty carbohydrates). We do SCD together.”
-Remember that you’re not being deprived of anything you need. Our society and corporations have done an excellent job revolving our lives around food and make taste a priority rather than quality. The motivation of companies putting out those sugary cereals and prepackaged dinners is to make money, not create a product that is super nutritious and healthy for you. Also, do some research on what organizations actually made the “food pyramid”…this can give some insight that might help your perspective. Our society has made food seem like that’s what life’s about. Our ancestors didn’t have or NEED rainbow cereal, decadent scones, pre-packaged meals, etc. Food should still be enjoyable and fun, and it can be while you’re on SCD. Just really focus on embracing foods that your body is meant to have. There are plenty of great tasting recipes out there that you and the whole family can enjoy! One member in the past has shared the quote, “Don’t live to eat, eat to live.” If you’re struggling with this diet, really think about what that quote is saying. You CAN and SHOULD enjoy food while being on SCD, but ultimately food is meant to properly nourish our bodies, end of story.
You can use a 5×8 inch pan, but author uses a 3.5×7.5 inch. Recommended to line pan with parchment paper to remove easily, otherwise use oil.
3/4 tsp baking soda
1/2 tsp sea salt
3/4 C almond flour
1/4 C coconut flour
2 Tbsp olive oil (or other cooking oil)
2 very ripe bananas, mashed (about 1 Cup)
1/4 C honey
1/2 C chopped walnuts (optional)
1. Preheat your oven to 350F/175C. Oil a 5×8 inch or smaller pan(if you want it to be tall vs. flat top), or cover the bottom and sides of the pan with parchment paper.
2. Using a whisk or fork, blend the baking ida, salt and flours in a bowl.
3. In a separate bowl, mix together the oil, eggs, mashed bananas, and honey. Combine the blended wet ingredients with the dry ingredients. I use an electric mixer to ensure that the batter is well blended.
4. Pour the batter into the prepared pan. Bake for 40 minutes, or until the sides and top are browned and a toothpick inserted in the middle comes out clean.
5. Let cool in the pan or on a cooling rack, and slice. To store, cover and refrigerate for up to a few weeks, or freeze for a month or so.
Makes 1 loaf.
[Member: Added cinnamon and vanilla and used grape seed oil instead of olive oil.]
Fried Cauliflower Rice
1 head cauliflower “riced” in a food processor
1 TBS olive oil
1 1/2 tsp sea salt
1/2 onion, diced
3-4 garlic cloves
1/2 cup frozen peas
1/2 cup carrots chopped
3 eggs scrambled in 1 TBS olive oil and 1/4 tsp sea salt
1/4 cup coconut amines
1tsp Red Boat fish sauce
1 1/2 tsp salt or to taste
In a small pan, sauté the carrots, garlic and onions in 1 TBS olive oil on a medium heat, until onions become soft and transparent. (about 4-5 mins)
In a large pan, place cauliflower on medium heat and cover with a lid. ( about 4 mins)
Next mix in the peas, garlic, onions, carrots, sea salt, coconut aminos and fish sauce.
Meanwhile, scramble the eggs in 1 TBS olive oil and 1/4 tsp salt. Then mix in with the cauliflower mixture and cook for another 5 mins or so.
You can also add in cooked chopped chicken to make it a whole meal.
Cinnamon Apple Coconut Flour Muffins
1 C homemade applesauce (store bought should work too)
1/2 C coconut flour
2-3 TBSP cinnamon
1 tsp baking soda
1 tsp vanilla (optional)
1/4 C coconut oil
2 Tbsp honey (optional)
1. Preheat oven to 400F.
2. Grease a muffin pan with coconut oil.
3. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
4. Let sit 5 minutes.
5. Use 1/3 C measure to spoon into muffin tips.
6. Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top
7. Let cool 2 minutes, drizzle with honey (if desired) and serve.
Variations for this recipe at: http://wellnessmama.com/2185/easy-coconut-flour-apple-cinnamon-muffins/
Walnut Coconut Topping
There is no formal recipe for this. It’s a lot of “eyeballing-it” until it’s the consistency and texture and sweetness that you want it.
Unsweetened shredded coconut
Some coconut flour
Mix all ingredients in a food processor, using the pulse setting is the best. The more you blend, obviously the more it will turn into a “batter-like” texture. So for some toppings if you want a crumble, use more nuts and less liquid and don’t blend too much. If you want more of a spread/frosting, then add more liquid until desired consistency and blend a bit more until desired consistency.