This is often my breakfast of choice. It is delicious, well balanced, and very satisfying. I have it with a muffin oftentimes.
Ingredients: SCD-style yogurt (I use either Sigi's or Maple Hill as my starter) berries or other fresh fruit honey (see link for a personal favorite) nuts such as almonds, seeds such as pumpkin or sunflower, and/or nut butter/peanut butter (see link for my current favorite) or granola or trail mix (see the links for my recipes) dried fruits vanilla extract (optional) almond extract (optional) cinnamon Steps: 1. Get the desired amount of yogurt in the bowl (about a cup give or take). 2. Top with the desired amount of honey. 3. You can blend the honey in and add a few drops of vanilla, almond extract or cinnamon if desired, or leave the honey on top (this is what I often do). 4. Top with desired nuts, seeds, fresh and dried fruits, and/or nut butters, trail mix, or granola. I often pair this breakfast with a baked good if I have one on hand and am not using one of the other filling high-protein toppings such as granola or trail mix.
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There are so many of my favorite dishes that I missed when I began the Specific Carbohydrate Diet. I quickly started working on making SCD-friendly versions that I could have and found that it is oftentimes not hard at all to reinvent classic recipes so that they are totally safe and SCD legal. This is my SCD-friendly version of Eggplant Parm. It is personally one of my favorite dishes! I love to serve it with a fresh garden salad that's drizzled with a homemade vinaigrette.
Ingredients: 2 decent-sized eggplants (medium) 1 medium-sized onion garlic oregano salt pepper olive oil capers Kalamata olives spinach tomato sauce (I suggest Mezzetta Marinara) Parmesan farmer's cheese (optional variation) Steps: 1. Preheat the over to 350 degrees F. 2. Slice the eggplants into approximately 1/4 inch thick circles. 3. Lay them on a baking sheet, drizzle with olive oil and sprinkle with salt, pepper, and oregano. Repeat this step until all the eggplant is cooked. (Try a piece when it is done because the eggplant is delicious just on its own like this as well!) 4. Bake for about 10 mins. or until cooked. 5. Slice the onions, crush or finely dice the garlic, and caramelize them in a frying pan with some olive oil. Add in the spinach and cook it down. 5. Lay down a thin layer of sauce in a 9 X 13 glass baking dish. 6. Lay down a layer of eggplant and then some more sauce. 7. Sprinkle in a layer of the onion, garlic, and spinach. 8. Sprinkle in some capers and slice a couple Kalamata olives and sprinkle them in as well. 9. Shred a layer of Parmesan to coat it. 10. Repeat steps 6-9. 11. Add one last layer of eggplant, some sauce to coat the top, and a final layer of Parmesan. 12. Bake for about 30 mins. or until it is heated through and the cheese is all melted and started to brown on the edges. Variation: Add in a couple layers of farmer's cheese as well. This adds a creamy, ricotta-like texture to the dish. Just place down some dollops and flatten/spread them out each time you layer in the other elements. This has become a favorite warm-weather salad of mine. It is inspired by Mediterranean flavors.
Ingredients: 1 bag of dried lentils onion celery carrot red bell pepper garlic salt pepper olive oil apple cider vinegar oregano Steps: 1. Soak the lentils in water for three hours. 2. Sort and rinse them, making sure to remove any debris. 3. Cook the lentils in a pot of water and then drain them. 4. Finely dice the veggies and add them in to taste. (Just add enough until it looks right.) 5. Add in the oil, vinegar and seasonings to taste. 6. Combine as you go to determine the proper quantities. 7. Chill and serve. Tip: This salad is best as it sits and marinates for a while, chilling in the refrigerator. You can use different colored lentils to brighten things up if you want! Both mixed together at once, and each time you make it! This trail mix makes a great SCD-style yogurt topping and is also great as an on-the-go snack!
Ingredients: 1/2 cup Almonds 1/2 cup Hazelnuts 1/2 cup Walnuts 1/2 cup Pecans 1/3 cup Pumpkin seeds 1/3 cup Sunflower seeds 1/2 cup Dried unsweetened coconut 1/2 cup Dried Currants 1 T. Fresh Rosemary, minced 1/4 tsp. Salt 1 1/2 T. Olive Oil 1/2 cup Peanuts (optional) Steps: 1. Preheat oven to 350 degrees F. 2. Combine all ingredients and spread out on a sheet pan. 3. Heat until warm and lightly browned, developing a lightly toasty flavor. It should take approximately 10 mins. 4. When it cools, you should place it in an airtight container to maintain freshness for longer. Tip: If you don't eat it quickly enough and it becomes stale, you can just spread it out on a sheet pan again and heat it for a few minutes. This will remove the excess moisture and crisp it back up. This is a sweet treat that requires no flour and little preparation time! It makes a great yogurt topping! Warning: This recipe is extremely delicious!
Ingredients: 1 cup shredded unsweetened coconut 1 cup raisins 1/2 cup almonds 1/2 cup walnuts 1/2 cup honey 4 T. melted butter Steps: 1. Preheat oven to 350 degrees F. 2. Grease a square glass baking dish. 3. Combine all ingredients in the baking dish by pouring the dry ones in first and then pouring the wet ones over them and mixing. 4. Bake until golden brown and the firmness that you desire, at least 15 mins. 5. Let cool and enjoy! You can use it as a delicious crumble on top of SCD-style yogurt with fresh fruit or just eat it by itself out of the spoon! I love this recipe because it is simple, quick, easy, and delicious! Also, there are few dishes, which makes for easier clean up! Variations: Replace any nut or dried fruit with your favorite one and mix things up to try different combinations! Try replacing 1/2 cup of the raisins with currants or golden raisins. Or replace the full cup with these options instead! Try using some peanuts for a honey-roasted peanut taste! Try using chopped pecans or hazelnuts instead! Try throwing in some seeds for a crunchy twist! Try chopping up dried fruits such as dates, figs, apples, pineapple, apricots, or any other fruit you enjoy dried for a more seasonal or tropical flavor! Try adding in some cinnamon or other warm spice! Peanut Butter Lovers! - Try replacing some of the nuts with peanuts, mixing in some all-natural peanut butter, and drizzling some on the top for a real peanut butter dream treat! These coconut flour muffins are a protein-rich, satisfying, SCD-friendly baked treat that I have enjoyed in many seasonal variations, typically with yogurt for breakfast!
Ingredients: 1 cup sifted coconut flour (follow link for the kind I use) 1 tsp. baking soda 6 T. butter or coconut oil 1/2 tsp. salt 1/2 tsp. vanilla 6 T. honey 1 cup rinsed and dried blueberries 6 eggs cinnamon to taste (optional) Steps: 1. Preheat the oven to 400 degrees F. 2. Sift the coconut flour into a bowl. Add the other dry ingredients (salt & baking soda), mix, and set aside. 3. Crack the eggs into a medium-sized mixing bowl. Add the honey and vanilla. 4. Melt the butter and add to the wet ingredients. Combine. 5. Add in the dry ingredients and combine. Making sure there are no lumps. (If you are using cinnamon, you can add it in at this point, or really at any point along the way.) 6. Fold in the blueberries. (It is important that they have time to dry after they are rinsed because adding in any excess moisture to the coconut flour is not a good idea, since coconut flour reacts in the opposite way of traditional flour and the muffins will become more dense.) 7. Scoop and press down into greased or lined muffin tins. 8. Bake for 15 minutes. 9. The muffins will be browned when done. Test with a toothpick to make sure they are baked through. Yield: 12 muffins (You can cut it in half if you do not want to make as many at once.) In my opinion you have to try them while they're still hot, because there's nothing like a hot-out-of-the-oven, freshly baked baked good! Variations: I like to keep these muffins, like other meals, seasonal. In the fall and winter I like to make: apple cinnamon, using diced fresh apple; cranberry orange cinnamon, using fresh cranberries, orange zest, and some freshly squeezed orange juice. In the spring and summer I like to make: mixed berry, using chopped strawberries, blueberries, raspberries, and/or blackberries and sometimes cinnamon and orange or lemon zest; strawberry golden raisin, using half a cup of each and of course some cinnamon! I like to add the zest to keep them more light and refreshing and the cinnamon for the color, appearance, smell, of course taste, and the health benefits! Tip: Refrigerate to prolong freshness and warm in the microwave before eating after they have been chilled, or let them warm to room temperature because I find that they are softer/fluffier and more enjoyable this way, though they are also good cold! It's hard to find snacks that are easy to take on the go and are safe on the Specific Carbohydrate Diet. Here are some SCD-friendly on-the-go snacks that I have found that are delicious additions to what you make yourself at home!
Original Larabars These are delicious fruit and nut bars that are made with few ingredients and many of the flavors are SCD friendly! SCD-friendly flavors include: Peanut Butter Cookie, Cashew Cookie, Apple Pie, Blueberry Muffin, Coconut Cream Pie, Carrot Cake, Pecan Pie, Cinnamon Roll, Cherry Pie, Banana Bread, and Peanut Butter & Jelly. SCD-friendly seasonally available flavors include: Gingerbread, Pumpkin Pie, and Snickerdoodle! You can conveniently find these bars at retailers such as Walmart, Hannaford, ShopRite, and Amazon. You can buy singular bars as well as boxes of different sizes, so if you find a flavor you really like, you can stock up! They also come in variety packs. One of my personal favorites is Coconut Cream Pie! These bars are non-GMO, gluten free, vegan, dairy free, soy free, and kosher! They also come in minis! Larabar Fruits and Greens These bars are made of fruits and veggies and are designed to be reminiscent of healthy smoothies! All 4 flavors are SCD-friendly!: Mango Spinach Cashew, Strawberry Spinach Cashew, Pineapple Kale Cashew, and Blueberry Spinach Cashew. (All of these flavors also contain apricot and unsweetened dried apple or apple in addition to the ingredients in their names). These flavors can also be found on Amazon! Larabar Organic with Superfoods These bars are packed with nutrient-rich superfoods and are USDA Organic, gluten free, non-GMO, vegan, dairy free, and soy free! SCD-friendly flavor: Turmeric, Ginger & Beet (ingredients: dates, almonds, unsweetened apples, beet powder, turmeric, ginger). PRESSED by KIND I was recently introduced to KIND's fruit bar form of a green smoothie, which is also totally SCD-legal! SCD-friendly flavors: Pineapple Banana Kale Spinach (also contains apple) & Apricot Pear Carrot Beet (also contains apple). You can find these bars at retailers including Amazon! These bars are only made with fruits and veggies, provide 2 servings of fruit, are a good source of fiber, have a low glycemic index and no preservatives, are low in sodium, dairy free, vegan, contain no genetically engineered ingredients, and of course are gluten free and have no added sugar. These options are also vegan and not made with genetically modified ingredients! I like these bars because they are suitable for those not only following SCD, but also those who keep kosher, follow a gluten free diet, a vegan diet, a low sodium diet, a dairy free diet, avoid GMOs and try to eat organic foods and avoid preservatives, eat a high-fiber diet, and/or eat foods with a low glycemic index, so they are very accommodating to many different diets and lifestyles! They are free of common allergens such as eggs, soy, and wheat as well! I hope these convenient SCD-friendly bar options give you something you can take on the go to make sure you have sustenance even on a busy day! I know I, personally, have found that with a busy schedule, the energy that these bars provide in the no-mess, convenient packaging that they come in, has gotten me through when I couldn't cook and/or eat a more involved meal at the moment. Enjoy! |
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