Thursday, September 18, 2014

SCD Recipe: Apple Almond Butter Cups

These little treats don't contain in sugar. They are perfect if you are doing a detox like the 21 Day Sugar Detox program from Diane Sanfilippo.

My jumping off point for this recipe was 21DSD Green Apple and Coconut 2-Bite Treats from PaleOMG.

That recipe is completely fine for SCD also - and is nut free, so if you don't want almond butter you can try that one out.

The main variation I used besides almond butter is using real butter to cook the apples instead of coconut oil. I also used some raw cocoa butter, but you can use all coconut butter if you don't have any cocoa butter.

Makes 12


1 medium Granny Smith Apple
2 tbsp butter (you can use ghee or coconut oil - use these if doing 21 Day Detox or Paleo)
2 tsp cinnamon
1/4 cup cocoa butter (optional)
1/4 cup coconut butter (if not using cocoa butter increase to 1/2 cup)
1 tbsp coconut oil
2 tsp pure vanilla extract (make sure no sugar added)
1 - 2 tbsp almond butter


  1. Line a mini muffin pan with paper liners
  2. Peel and dice apple
  3. Add butter to small sauce pan
  4. Heat butter over medium heat until melted
  5. Add diced apple and cook until apples are soft (around 5 - 10 minutes)
  6. Stir in Cinnamon
  7. Remove from heat
  8. Stir in cocoa butter (if using, coconut butter and coconut oil)
  9. Stir until well combined
  10. If mixture is too stiff, place pan over low heat and stir until everything is soft and mixed
  11. Add 1/2 tsp almond butter to each muffin cup
  12. Pour apple mixture to fill cups
  13. Freeze for 20 - 30 minutes to harden
  14. Store in refrigerator or freezer

Sunday, August 24, 2014

SCD Recipe: Creamy Roasted Cauliflower Soup

I know it's still summer, but that doesn't mean you don't want comfort food. I had never tried cauliflower soup before, but it sounded kind of good so I thought I would give it a try.

This recipe is easily converted to Paleo with just a couple of substitutions. I used frozen cauliflower and it worked just fine, but of course you can use fresh.

SCD Creamy Roasted Cauliflower Soup


2 15 oz bags frozen cauliflower (thaw before using)
1 - 2 tbsp olive oil
2 tbsp butter (use coconut oil for Paleo)
3/4 cup chopped onion
2 tsp minced garlic
1 tsp salt
1 tsp pepper
4 cups broth (I used chicken)
1/2 cup grated Parmesan cheese (leave out for Paleo)


  1. Heat oven to 375 degrees
  2. Line baking sheet with parchment paper
  3. Toss cauliflower with olive oil and salt & pepper
  4. Roast for 30 to 40 minutes - until the edges of the cauliflower just begin to brown
  5. Melt butter a large soup pot over medium heat
  6. Add onion and garlic
  7. Saute until the onions are soft and translucent
  8. Add the broth
  9. Reduce heat to medium-low and simmer for 10 - 15 minutes
  10. Place roasted cauliflower into the broth
  11. Use immersion blender to blend (or place soup in blender in batches until it is pureed) 
  12. Stir in Paremesan cheese 
  13. Simmer soup for 15 - 30 minutes

Sunday, July 6, 2014

SCD Recipe: Blueberry Buckle

This recipe uses the ever elusive dry curd cottage cheese, but if you can find it, it gives cakes a nice moist texture. I also like that it seems to make the cakes  more firm.

Serving tip: Toast slice in some butter on top of the stove until each side turns dark brown.



2 1/2 cups almond flour
1/4 tsp salt
1 tsp baking soda
1 tsp lemon juice
1 tbsp vanilla
1 1/2 cups dry curd cottage cheese
1/2 cup honey
3 eggs
3 tbsp melted butter (or coconut oil)
2 cups blueberries


1/4 cup honey
1/3 cup almond flour
1/2 tsp nutmeg
4 tbsp cold butter, cubed


  1. Preheat oven to 375 degrees
  2. Add dry curd cottage cheese, honey, eggs, vanilla, melted butter and lemon juice to a blender
  3. Puree for several minutes until mixture is smooth
  4. Combine all the drive ingredients, except blueberries in a large bowl
  5. Pour wet mixture into dry ingredients and stir until well combined
  6. Stir in blueberries
  7. Combine topping ingredients in a small bowl.
  8. Mixture should be a little crumbly - the honey will make it more like a sticky thick batter
  9. Line 9 x 13 baking dish with parchment paper 
  10. Pour cake mixture into pan so it is even
  11. Drop pieces of the topping over the cake batter
  12. Bake for 35 - 40 minutes until cake is golden on top 
  13. Store in refrigerator or freezer

Sunday, June 1, 2014

Product Review: Caveman Cookies

Always on the lookout for SCD friendly snacks I was excited to discover Caveman Cookies. They popped up in a giveaway on a Paleo blog site and I was eager to check them out. The company graciously sent me some samples to try out so I could discuss them in relation to the diet here on the blog.

There are currently six flavors and three of them are suitable for the Specific Carbohydrate Diet (click the links for a list of ingredients):

Rainforest - I need to verify that that dried cherries do not contain sugar - UPDATE (6/2/14) - Caveman Cookies verified that there is no sugar in the dried cherries.

Tropical - my favorite!

Original - the most basic and probably the best for beginning SCDers.

So the next question after determining something is SCD legal is how does it taste?

These are a nice little sweet snack. The taste is good - they are not overly sweet and there is a nice combination of spices. Like most baked goods that use honey as the sweetener, these have a chewy texture. If you are looking for a crunchy butter cookie or even a regular soft cookie these are not that. It's nearly impossible to get the texture that wheat flour and sugar creates, so I've stopped comparing at this point. I just judge on whether I like something or not.

I like these - they are a good energy snack. What I also like is that the cookies come individually wrapped so it's handy to grab a few to take along wherever you are going. I also like that the ingredients are healthy - it's not like eating total junk food - you wouldn't want to go overboard, but it's still a fairly wholesome snack. They are pretty filling so you probably wouldn't want to eat a ton at once anyway.

Tuesday, May 27, 2014

SCD Tip: Freeze Your Broth One Cup at a Time

I know following the SCD diet can be time consuming. All the shopping for ingredients, reading the label and of course the cooking can take a big chunk out of your day. If you don't want to spend all your time in the kitchen and/or if you work full time (and have a horrendous commute, as I do), you want your weekday meals to be easy and that means having the ingredients you need on hand.

I usually pick one day of the weekend where I can do some more intense cooking and shopping. I like to make a big pot of chicken stock on the weekends and then freeze it for quick use later.

I don't know why, but it took me a while to think of freezing it in one cup containers so I would have the right amount ready for recipes. Before I would need just a cup for something I was making, only to open my freezer and see a big big of frozen broth in an unspecified amount. So I would thaw that and immediately have to use the leftover (since you don't want to refreeze that kind of thing).

So that's my SCD tip for the day - make your broth - make a lot - freeze it in one cup containers.

My chicken broth is simple:

A couple of bone in chicken breasts or a whole chicken
10 cups water
2 tbsp salt
1 tbsp pepper
1 tsp parsley
1 tsp sage
1 tsp rosemary
1 tsp thyme (feel free to sing the song...)
1/2 - 1 cup chopped onion (I buy the frozen kind because chopping it makes me cry)
1 - 2 minced garlic cloves

Add everything to a large pot. Bring to a boil. Reduce heat.Cover and allow to simmer for about two hours. Remove chicken. Strain broth.

Sunday, May 18, 2014

SCD Recipe: Frozen Yogurt Fruit and Nut Butter Cups

If you're looking to portion control your desserts, these are a good option. They are easy to make too.

You can pretty much choose any fruit and nut butter combination you like.

I made:

Cherry with Cashew and Almond Butter Mixture
Strawberry with Cashew and Almond Butter Mixture
Banana with Cashew and Almond Butter Mixture
Strawberry Banana with Cashew and Almond Butter Mixture (I wish I had made more of these!)

Paleo Variation (not SCD legal)

Add unsweetened cocoa powder to the nut butter to make a chocolate bottom layer and you will need to substitute coconut milk for the dairy yogurt.

Should make 24 bites.


2 cups fruit
1 1/2 cups strained yogurt (strain for 24 hours) or full fat coconut milk (for Paleo version)
1 or two very ripe bananas
1 cup nut butter (whatever is your favorite - I used a half cup almond butter and a half cup cashew butter)
4 tablespoons honey
1/4 tsp lemon juice (if you are using banana)
1 - 2 tsp unsweetened cocoa powder (optional - for Paleo not SCD)


  1. Fruit needs to be pureed or mashed (bananas)
  2. Puree fruit in blender or if you are using frozen fruit you can heat it in a saucepan and use an immersion blender - don't cook the fruit, just heat it enough to thaw it
  3. Add two tablespoons of honey to the fruit
  4. Stir in half the yogurt with the fruit (if you are making multiple kinds you will have to use your judement to mix with the different kinds of fruit)
  5. Blend or mix until well combined
  6. Stir in the other half of the yogurt to the nut butters
  7. Stir in the remaining tablespoons of honey
  8. Stir in cocoa powder if using
  9. Spoon a teaspoon of nut butter into the bottom of a mini-muffin pan
  10. Repeat until nut butter is used up 
  11. Add fruit to the top of the nut butter until cups are full
  12. Freeze for several hours (at least two)
  13. Allow to thaw a couple minutes before eating

Sunday, May 4, 2014

SCD Recipe: Strawberries and Cream Gelatin

When I was growing up my great-aunt used to also make a strawberry and cream cheese dessert for me on special occasions. I never got the recipe from her, but I figured I could kind of recreate it using strained SCD yogurt.

This turned out very good. Her dessert had fresh strawberries mixed in, which you could easily do. I decided to slice them on top because I wanted to keep them crisp.


2 cups strawberries (fresh or frozen)
1 cup sliced peaches
1 1/2 cups SCD yogurt that has been strained at least 24 hours (should be thick like cream cheese)
3 packets (.25 oz) unflavored gelatin
1/3 cup honey
1 cup apple juice (or apple cider, depending on what you can find for SCD)
Fresh strawberries (or any fruit you like) for garnish


  1. If using frozen fruit thaw it in a medium saucepan over medium heat
  2. Sprinkle gelatin over one up of cold apple juice and allow it to sit until gelatin is completely absorbed and it becomes kind of a blob
  3. Heat fruit over medium heat until it softens and breaks down
  4. Add honey
  5. Use an immersion blender to puree it (pour into a blender if you don't have an immersion blender)
  6. If desired pour the fruit through a mesh strainer to get rid of the strawberry seeds 
  7. Put back in pan over medium heat
  8. Stir in gelatin mixture until it is disolved
  9. Remove from heat
  10. Pour half the mixture into loaf pan (or you can use a jello mold if desired)
  11. Refrigerate for about an hour, until it solidifies a little
  12. In the meantime, mix your yogurt in with the remaining fruit puree
  13. Leave at room temperature while you wait for other other layer to be ready
  14. After an hour pour the yogurt mixture over the fruit gelatin and return to refrigerator
  15. Allow to set for several hours before serving
  16. Serve with fresh strawberries 


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