Specific Carbohydrate Diet (SCD): Recipes

eggs-bacon-salad

Eating well on the SCD or GAPS is easy and doesn’t need to take a lot of time. Here is some buttered scrambled eggs, topped with homemade winter salsa. What looks like bacon is salted pork belly. The side is a seasonal winter salad with homemade mustard seed dressing.

“People are fed by the food industry, which pays no attention to health, and are healed by the health industry, which pays no attention to food.”
Wendell Berry

Over the years I have been asked to compile a recipe cookbook for the Specific Carbohydrate Diet. This post is an index of all the recipes on eatkamloops.org. Some of the posts have many recipes not described in the title. I hope to better organize the recipes at a later date. Nevertheless, these recipes will be good for anyone on the SCD, GAPS or the modified paleo diet.

There will be a few recipes that are not safe for someone on the SCD or GAPS. I have put most of these recipes in an area called Transition, but use your good sense. Remember what my great grandfather used to say: “If the food doesn’t agree with you, leave it alone.”

When people come off the SCD or GAPS, the types of foods they can tolerate is very individual. It is important to slowly introduce a new food and watch carefully for negative symptoms. Sometimes it takes awhile for the old problems to come back. If old symptoms come back, simply remove the irritating food again.

The best advice is to go slowly with one new food and watch carefully for old symptoms. Compulsive eating can be another dangerous sign to remove the food. Here are two posts with more details on how to home test for food tolerance:
Coffee Substitute Taste Test
Food Intolerance Test: What NOT to Do

Some of us can never go back to the old foods. We have to move on from where we are. I would like to give just a few personal examples. Raw dairy was the first food I was able to reintroduce. It was a great surprise to me that I could consume raw dairy, since dairy is considered very hard to digest. I still cannot consume pasteurized and homogenized dairy. Everyone in the family can consume raw dairy products without problems.

Over a number of years, I have been trying to find safe sources of starches to increase my family’s carbohydrate intake. Partly, this is because half of my family needs more carbohydrates in their diet for optimum health. I tried potatoes, which appeared to be okay for me, but after about a month I would wake in the morning with totally numb hands. Everyone else in the family was okay on potatoes. I have found sweet potatoes agree with me and everyone in the family.

Many times I have tried to reintroduce grains without any success. Even using nourishing traditional preparation methods, grains are poison for me and I get immediate feedback that this food is not for me. After numerous trials, I am at the point of being off grains for life. My daughter can tolerate some grains but she can get into trouble if the amount of grains goes above some unknown tolerance point. Everyone’s reactions will be different so transition is a very personal journey.

Please remember that during transition the foods that will agree with me may not agree with you. If your child is on the SCD or GAPS, they will have an individual response to food too. So your child may be tolerant of a food that you cannot tolerate. In general, children heal better than adults. Always keep this in mind during transition. Go slowly and be careful. If you get into trouble, go back to safe foods and try again in four to six months.

Basics
Beautiful Bone Broth
The Grease Bucket: Something from Nothing
WAPF Shopping Guide: How To Assess Food Quality
Cooking with Grass-Fed Meats and Fowls
Making Raw Sweet Butter or Raw Cultured Butter
I Got Culture!
Learning Home Cooking
My Mother’s Dutch Oven
Eating Nourishing Traditional Foods While Traveling
Wise Tradition Beginner Video Series
Fresh Homemade Sausage
Harvest Bounty Canning: White Peaches
Harvest Bounty and Pickling: Crock Pickles
Harvest Bounty and Pickling: Crock Hot Peppers
Harvest Bounty and Dehydrating: Photo Essay
Harvest Bounty Canning: Banana Peppers
Pantry Foods: Charcuterie
Seasonal Foods: New Zealand Spinach
Making Charcuterie: Photo Essay
Easy Worcestershire Sauce
Fruity HP Sauce
Spicy Ketchup
Pantry Foods: Sprouts
Seasonal Foods: Mung Bean Sprouting
Seasonal Foods: Microgreens and Indoor Gardening
Onion Gravy
Homemade Vanilla Extract
Homemade Stevia Extract
Mary’s Oil
Indoor Growing Unit: Photo Essay
Plumy Cranberry Sauce
Homemade Sambal Oelek
Seasonal Food: Frozen Apple Pie Mix
Seasonal Food: Apple Chutney

Fermented Foods
Wild Fermentation
Lacto-Fermented Horseradish Dill Pickles
Lacto-Fermented Horseradish Condiment
Making Homemade Lacto-Fermented Whole Seed Mustard and Yoghurt Cream Cheese
Winter Storage: Kimchi and Lacto-Fermented Green Tomatoes
Apricot Chutney
Traditional Sodas and Water Kefir
Harvest Bounty and Traditional Fermentation: Photo Essay
How to Make Homemade Kombucha
Making Homemade Kefir: Photo Essay
Traditional Ginger Beer

Main Dishes
Traditional Sour Cabbage Rolls
Morels and Mushroom Season
Roasted Lamb Chops with Savory Stuffing
Just One Sit-Down Family Meal
Christmas Forest Stuffing
Holiday Dinner Menu
Upsidedown Pizza
Liver and Onions
Orange Ginger Dressing
Marrow Bones and Parsley Salad
Salted Pork Belly
Caveman Pancake and Very Berry Sauce
Beef Omelette Pizza
Making Sour Cabbage Rolls: Photo Essay
Seasonal Foods: Gazpacho Soup
Seasonal Food: Paleo Pie
Pass on Supplements and Eat Real Food
Seasonal Foods: Frozen Wild Mushrooms
Seasonal Foods: White Bean Salad
Happy Thanksgiving Everyone!
Spicy Winter Soup and Creamy Squash Side Dish
Seasonal Foods: Roasted Beets and Walnut Salad
Seasonal Foods: Cellar Beet Borscht
Cauliflower Side Dish
Paleo Paella
Nutty Meatloaf
Easy Garam Masala and Paleo Kofta Curry

Travel Foods, Snacks and Appetizers
Recipes of Nourishing Traditional Traveling Foods
Perfect Pate
Crunchy Kale Chips
Pantry Foods: Fast Cured Green Olives
Seasonal Foods: Delicious Dandelion Control
Seasonal Food: Walnut or Beef Dolma and Kefir Cucumber Sauce
Spicy Jerky
Jarring Crock Pickles and Making Sweet Pickles: Photo Essay
Coconut Coffee Creamer
Seasonal Foods: Beet Chips
Flax Crackers
Sesame Seed Dip or Dressing
Seasonal Foods: Zucchini Chips
Seasonal Foods: Smoked Sockeye Salmon
Seasonal Foods: English Pickled Eggs
Seasonal Foods: Beet Pickled Eggs
Seasonal Foods: Sweet Pickled Eggs with Turmeric
Homemade Broth Powder
Sesame Flax Crackers
Spicy Bean Chips
Cauliflower Summer Salad with Crispy Walnuts
Ghee Coconut Creamer for Camping
Dutch Oven Pizza
Car Camping, Special Diets and Nourishing Traditional Foods
Head Cheese: Photo Essay

Desserts
Swine Flu: Delicious Cure
Christmas Butter Tart Squares
Chocolate Brownie with Cream Cheese Icing
Lemon Coconut Cookies
Birthday Cheesecake
Chocolate Mousse Pie
Creamy Coconut Candy
Raw Fig Bars
Brazil Coconut Candy
Christmas Fruitcake, Raw Cashew Marzipan with Orange Peel Glaze
Pantry Foods: Christmas Critters
Pantry Foods: Mock White Chocolate
Pantry Foods: Bitter Chocolate Walnuts for My Sweet Valentine
Seasonal Foods: Rhubarb Crumble
Fireweed Birthday: Independence Day!
Coconut Ice Cream
Birthday Trifle
Seasonal Food: Paleo Pumpkin Pie
Sesame Seed Halva
Seasonal Foods: Rhubarb and Sour Cherry Crumble
Seasonal Foods: Rhubarb and Raspberry Compote
Homemade Fennel and Ginger Candy
Crunchy Cacoa Candy
Quick Birthday Cheesecake
Vanilla Coconut Pudding
Ketogenic Chocolate Fudge
Beanie Ginger Snaps
Fragrant Ginger Snaps
Dandelion Chai Tea
Walnut Choco Bar
Walnut Chocolate Toffee
Paleo-Plum Cake Cockaigne
Chocolate Truffles
Macadamia Candy
Sunflower Cups: Photo Essay
Chocolate Avocado Pie
Gelatine Jelly Dessert
Homemade Seasonal Fruit Gummies

Transition
Cream, Cream and More Ice Cream
Birthday Chocolate Ice Cream
Creamy Spring Custard
Sweet Potato Custard
Vanilla Colostrum Shake
Walnut Maple Ice
Summer Salads for Hot Days
Sweet Potato Pancake
Sprouted Buckwheat Granola
For the LOVE of Quark
Coco-Chia Pudding
Homemade Furikake
Seaweed Salad
Sweet Potato Custard

liver-onions-oysters

Even if you’re on a special diet like SCD or GAPS, all good diets begin and end with nourishing traditional foods from a quality source.

Holiday Dinner Menu

pumpkin-custard

This Pumpkin Custard is topped with an obscene amount of whipped cream, drizzled with bitter chocolate.

I wanted to share the menu I used for Christmas Dinner, but the menu would be good for any holiday dinner. All the ingredients came from organic sources. I have found a new source for organic herbs and spices, mountainroseherbs.com. I was very impressed with the freshness and quality.

This meal was fairly easy to prepare and took about four hours. I usually bake my desserts the day before a special dinner. If I do not have time, I will complete the desserts in the morning so the desserts have time to cool in the fridge before serving. I make the stuffing well in advance, so the flavors can meld together. I cut up all of my vegetables well in advance and set the vegetables aside for later use. I let the roast sit on the counter, seasoned, until I am ready to start my final preparations.

The meal was delicious. We made it to the first dessert with the ice wine but could not get down another bite. This meal served six but could easily have served eight people.

Salad Course
Grated Beets with Whole Seed Mustard Dressing
Green Salad with Whole Seed Mustard Dressing

Main Course
Roasted Grass-fed Lamb with sea salt, fresh rosemary and whole garlic heads
Spicy Yam and Sweet Potato Fries
Savory Nut Stuffing
Vegetable Medley with Raw Cheese
Homemade Red Wine

Dessert Course
Pumpkin Custard with Fresh Whipping Cream
Chocolate Brownie with Cream Cheese Icing
Christmas Butter Tart Squares
Local Icewine
Espresso

Roasted Grass-fed Lamb
Our lamb came from Jocko Creek Ranch. Shaen and Joe slaughtered and wrapped the lamb earlier in December. We used the leg for Christmas dinner.
5 pound grass-fed lamb leg
2 cloves garlic, sliced thin
1tsp unrefined sea salt
1 sprig fresh rosemary, from my indoor herb garden
1-2 garlic heads, in their skins
Allow the grass-fed meat to sit in the fridge for a few days before cooking for best results. The morning of the meal, remove the lamb leg from the fridge and place on the counter to warm to room temperature. Make small incisions into the leg to place the slices of garlic. Place the sprig of fresh rosemary under the leg of lamb. Sprinkle the unrefined sea salt on top. When ready to cook, place the meat thermometer into the leg. Cook at 325F until the meat gets to 120F. Remove from oven and let rest for 5-10 minutes. The meat will continue to cook and the temperature will rise. Peel the garlic cloves and serve with the meat. Slice the meat and serve immediately.

Spicy Yam and Sweet Potato Fries
This recipe is based on a recipe from mountainroseherbs.com. This recipe is NOT safe for someone on the Specific Carbohydrate Diet, but might be a good recipe to try during the reintroduction phase.
1 large organic sweet potato
1 large organic yam
1tsp cumin seeds, freshly ground
1tsp paprika
1tsp sea salt
1T organic extra virgin olive oil (optional)
3T pastured pork fat
Heat oven to 325F. Cut sweet potato and yam into French fries or wedges. In a large bowl mix the spices, sea salt and fat together. Add the cut tubers to the spice mixture and toss well. If you are using fats you may have to use your hand to get the mixture to cover the tubers evenly. Spread evenly over a glass oven pan and bake for 30 minutes until tender and lightly browned.

Vegetable Medley with Raw Cheese
1/8c organic butter
1c organic onion, cut into rings
1c fresh organic mushrooms, whole
1/2c dried morels, crumbled (optional)
1c organic Brussel sprouts, cut in half
1c organic carrots, cut into wedges and julienned
1c organic broccoli flowers, cut into small pieces
some bone broth, juice from roasted meat or red wine
2c raw organic cheese, grated
1/2c organic parsley, chopped finely
This should be the last dish prepared before serving dinner. Have all the vegetables cut and ready for cooking. When the roast is ready, heat the butter in a large cast iron frying pan. Saute the onions and mushrooms until soft. Use a bit of bone broth or the juice from the roasted meat to avoid sticking. Add the Brussel sprouts, carrots, and broccoli. Cook until vegetables are just tender. Stir well and top with raw cheese and parsley. I used Gort’s Gouda for the raw cheese. Slightly heat the cheese and serve.

Pumpkin Custard
I remember the first time I had pumpkin “pie” using whole pumpkin instead of canned pumpkin. I was surprised at the flavor of real pumpkin. The canned pumpkin I used to buy, had “pumpkin” as the only ingredient, but the canned pumpkin had a sweet and slightly spicy flavor. It was then I realized labeling laws are deceptive and allow for the addition of sugar and spices to some given percentage without having to include this information in the ingredient list. I started distrusting labeling. Nevertheless, I would never go back to making pumpkin-based desserts with anything but whole pumpkin. The end product tastes so delicious.

The secret of great pumpkin pie is fresh spices and using a sweet “pie” pumpkin. I always use whole spices and grind them with a mortar and pestle just before use. I keep fresh ginger in the freezer and grate as needed. Since I am using organic ginger I grate skin and all.
1 small organic sweet pumpkin, pre-cooked by baking or steaming, skinned
1/4-1/3 raw local honey, adjust to sweetness of pumpkin
pinch of sea salt
1tsp organic cinnamon
1tsp organic ginger, freshly grated
1/2tsp organic allspice, freshly ground
1/2tsp organic cloves, freshly ground
1/2c whole organic cream, or more
1T Brandy (optional)
In a food processor, smooth out the pumpkin into a paste. Add honey, sea salt and spices and taste for sweetness. Add extra honey if needed, but remember the pie will become sweeter after cooking. Add cream to smooth out the paste. It should be thick but not stiff. Fill 6-8 oven safe glass custard cups and place into a large glass baking dish filled with warm water. Cook at 325F for 30-45 minutes until custard is slightly browned. Cool in the fridge and serve with fresh whipping cream.

Christmas Butter Tart Squares

butter-tart

These are the butter tarts right out of the oven. Refrigerate before cutting and serving.

Butter Tarts are one of my favorite desserts. Since I started the Specific Carbohydrate Diet, I sometimes miss holiday treats. This recipe satisfies the taste for this traditional favorite. The recipe is not overly sweet and has a rich buttery flavor.
Crust
2c pecans, soaked and dried
1-2 pinches of sea salt
1/4c butter
Topping
1c raisins, chopped or currents, whole
2 whole eggs
1tsp vanilla extract
1/3c honey
1/3c butter
1/3c cream
Grind the pecans in a food processor until well chopped. Add sea salt and butter and blend until mixture forms into a ball. Spread and flatten the crust onto the bottom of a 8″x8″ glass container. Cover the crust with a thin layer of raisins or currents. In the food processor cream the honey, butter and vanilla extract. Add the eggs one at a time, followed by the cream. Pour the mixture over the raisins or currents. The mixture should just cover the dried fruit. Bake at 350F for 15-20 minutes. Be careful not to overcook the nut crust or it will develop a burnt flavor. Cool in fridge before cutting into squares and serving.