Programa de la dieta de carbohidratos específicos (SCD) - Perspectivas del paciente y del cuidador (SCRUMPTIOUS)

Yield: 25-30 patties (1 inch thick 2.5 inches in diameter)
Prep time: 10-15 minutes
Cook time: 7-10 minutes

Ingredients:

• 2 pounds ground meat (all pork or 1:1 mix of pork and chicken, or pork and turkey)
• 2 teaspoons dried sage
• 2 teaspoons salt
• 1 teaspoon ground black pepper
• ¼ teaspoon dried marjoram
• ¼ teaspoon dried thyme
• Optional ½ teaspoon red pepper flakes or ⅛ tsp of cayenne pepper

Equipment: Food processor or blender

Directions:

1. Mix dried sage, salt, black pepper, marjoram, thyme, and red pepper flakes or cayenne pepper (if using) in a small bowl.
2. Place ground meat into food processor or blender and sprinkle spice mixture evenly over the meat. Add 3 ice cubes or 3 tablespoons of water.
3. Pulse the food processor several times to mix (this is to make the texture finer, more similar to sausage than hamburger).
4. Use your hands to form the finely ground meat into patties or sausages, about 1 inch thick.
5. Cook in batches, do not overfill the pan. Leave some room between the patties for air circulation.
6. Heat approximately 1 teaspoon of oil into a skillet over medium-high heat. May omit the oil if the meat has fat in it. Place the patties onto the skillet. Cover skillet for the first 1-2 minutes will help the insides cook before the outside becomes overly brown.
7. Cook patties uncovered until they are no longer pink in the center and the juices run clear, about 3-4 minutes per side. An instant-read thermometer inserted into the center should read at least 165°F (74°C).
8. Let cool and enjoy immediately.

Note: May wrap the sausages into individual servings and freeze for up to 3 months. Then re-fry or microwave from frozen to warm up.

Yield: 12-15 tostadas or 30-40 crackers
Prep time: 1-10 minutes (depending on how long it takes you to grate the cheese)
Cook time: 20-30 minutes

Equipment: Grater or food processor or your favorite tool to grate cheese

Ingredients:

• ~2 cups of shredded SCD legal sharp cheddar (or other meltable block cheese)
• ~¼—½ cup of unblanched almond flour (the brownish flecks from the almond skins add good color)
• Optional: Pinch of cayenne pepper, black pepper or other spices as desired

Directions:

1. In a large bowl, combine almond flour and cheddar cheese. Use your fingers and toss the almond flour and spices (if using) to lightly coat the cheddar cheese. Do this gingerly so the cheddar does not clump up too much.
2. Heat up a nonstick or well-seasoned cast iron pan on medium, then turn down to medium-low once heated.
3. Make single layer “mounds” of almond flour and cheese mixture on skillet (size will depend on the intended use of the crackers).
4. As the cheese melts, use a flexible plastic spatula to spread it out a bit and make sure it’s a thin layer without holes. You may fill in the hole with more cheese-almond mixture.
5. Once cheese gets lightly golden, use spatula to flip and cook the other side. If the cracker falls apart, then there is either too much almond flour or the cheese is not melted/cooked enough. Be patient and let cheese congeal a little longer or add more cheese to the mixture.
6. Once the second side is lightly golden, take off the skillet and place on the cooling rack. Do not burn because it will taste bitter.
7. Let cool to harden or shape while still warm and malleable.

Uses:

• Taco Shell: Form into a taco shell while still warm and malleable.
• Taquitos: While still warm and malleable: roll cooked pork or chicken into them, let cool to harden, then add sour cream and guacamole and top with cut lettuce to serve as taquitos.
• Tostada: Make it a larger round to use as a tostada.
• Crackers/Croutons/Chips: Make the crackers smaller (for example, quarter size) to use in salads as croutons, crumbles into soups, or as crackers or chips to munch on or eat with tuna or chicken salad, etc.

Yield: Variable, depending on how many vegetables you have
Prep time: 2-3 hours (slicing and dehydrating time)
Cook time: 1-2 minutes

Ingredients:

• At least 3-4 fresh carrots (May substitute carrots with 3-4 beets, 1 butternut squash, ½-1 kabocha squash or whatever you have on hand)
• 3-4 cups of oil - Use a neutral oil with high smoke point like canola, avocado, or peanut
• ¼ tsp Salt
• Optional - other spices as desired

Equipment:

• Vegetable peeler or mandolin or your favorite tool to thinly slice vegetables
• Food Dehydrator or oven
• Deep pot for frying

Directions:

1. Peel and slice carrots (or other vegetable) very thinly using a vegetable peeler.
2. Place slices in single layers in the food dehydrator for several hours until moisture dissipates.   If a food dehydrator is not available, may place slices on a cooling rack nested in a cookie sheet in the oven at 150-200°F for 1-2 hours to remove most of the moisture. Vegetable slices will shrink substantially after moisture is removed. It will feel like slightly damp leather.
3. Once you have a good amount of dehydrated vegetables, heat oil to 350°F. Test readiness of oil using 1 piece of vegetable. When the vegetable touches the oil, there should be a soft sizzle and bubbles, and it should crunch up within 30-45 seconds without burning.
4. Once oil is ready, gently place a handful of vegetables at a time into hot oil. The addition of too many vegetables at once will cool the oil and you will not get a crispy chip.
5. The chips should be ready within 30 seconds or just before it browns. Swiftly remove chips from the oil using a slotted ladle. Place chips onto several layers of paper towel to soak up some of the oil.
6. Immediately sprinkle with salt or spices.
7. Let cool for several minutes until crunchy.
8. Enjoy as chips or use as toppings to add texture to soups.

Adapted from Vered DeLeeuw, CNC at healthyrecipesblogs.com

Yield: 4 large crepes
Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

• 3 large eggs
• ~½ cup of lactose-free whole milk (can substitute with heavy whipping cream diluted with water by 50% or SCD legal almond milk)
• ¼ cup coconut flour
• 1-2 tbsp any oil
• Optional: Ingredients for toppings or fillings

Directions:

1. Beat eggs in a bowl until well mixed but not frothy.
2. Add milk and continue to whisk gently.
3. Add coconut flour and whisk until the texture is smooth. Let sit for 2 minutes to thicken.
4. Heat a skillet over medium heat. Add about 1 teaspoon of oil and spread to coat the skillet.
5. Gently re-whisk batter prior to each pour to incorporate all the ingredients.
6. Pour 1/3 cup of batter onto the skillet and quickly swirl the skillet to spread batter evenly into the shape of a circle.
7. Cook for about 2-3 minutes until the top is bubbly and the bottom appears set.
8. Use a wide flexible plastic spatula to carefully flip the crepe.
9. Cook the second side briefly - 30 seconds to 1 minute, then slide the cooked crepe onto a plate.

Note: May enjoy while warm, at room temperature, or cooled. Once cooled, may stack, separated by wax or parchment paper, and store in the refrigerator for up to 1 week. This does not freeze well. Ingredients to fill crepe may include ham and cheese; whipped cream, fruit, date syrup, sprinkled with toasted almond, etc.

Uses:

• Fold while warm, drizzle with honey to melt, then sprinkle with fresh lemon juice and enjoy at room temperature.
• May fill with ingredients like scrambled eggs with veggies or bacon and enjoy warm.
• May allow to cool, then fill with ingredients like fruit compote or yogurt.

Adapted from: https://www.everylastbite.com/2014/04/06/the-best-banana-bread-scd/

Yield: About 12 muffins
Prep time: 10-15 minutes
Cook time: 25-30 minutes

Ingredients

• 3 very ripe bananas, peeled
• 2 eggs
• 3 cups almond flour
• 3 tablespoon melted butter
• ¼ cup honey
• 2 teaspoon apple cider vinegar
• 1 teaspoon vanilla extract
• ⅛ teaspoon salt
• 2 teaspoon baking soda

Directions:

1. Preheat the oven to 350°F. Line a muffin tin with 12-14 muffin liners.
2. In a large bowl, add the peeled bananas and mix either in a standing mixer or using a hand mixer until the bananas reach a smooth, liquid consistency.
3. To the bananas, add the eggs, melted butter, honey, apple cider vinegar, vanilla extract, and salt. Mix.
4. To the liquid mixture, add the almond flour. Mix.
5. Lastly, add the baking soda to the mixture and quickly mix to incorporate.
6. Moving quickly, scoop mixture into muffin tin until each muffin liner is ⅔ to ¾ of the way full.
7. Place into the oven and bake for about 25-30 minutes.
8. Let cool for 10-15 minutes.
9. Enjoy!

Note: You can add cinnamon, nutmeg, allspice, dried fruit, chopped nuts, or shredded coconut.

Yield: Variable, depending on how much milk you use
Prep time: 20 minutes
Cook time: 24 hours

Ingredients:

• 2-4 cups or ½-1 litre of milk (cow’s or goat’s, full fat or low fat)
• ½-1 sachet of Yogourmet Freeze Dried Yogurt Starter or ½-1 tbsp of SCD starter yogurt

Equipment:

• Jar with lid, large enough to accommodate the milk
• Pot or microwave
• Yogurt maker (or any heat source)
• Thermometer
• Optional: Colander, cheese cloth, and bowl that is large enough to accommodate the colander

Directions:

1. Heat milk to 180° F. (Milk can be heated directly in a pot; in a glass jar placed inside a pot with water; or in a glass container in the microwave)
2. Cool milk to 105 - 110° F. (May leave milk in a gently covered container at room temperature for several hours or speed up the cooling time by placing jar/pot of milk in an ice bath for 10-15 minutes)
3. Add yogurt culture (for strict SCD, avoid cultures that contain bifidus).
   1. 2-5% of milk volume (~ 1 tablespoon starter yogurt in ½ liter milk = 15 mL of starter yogurt in 500 mL milk)
   2. Yogourmet freeze dried starter: 1 sachet per liter or 4 cups of milk, 1/2 sachet in ½ liter or 2 cups of milk
4. Maintain the mixture at 105 -110° F for 24 hours in the yogurt maker or other heat source. Cover loosely to prevent contamination of yogurt. By 4-6 hours, the yogurt should begin to firm up.
5. After 24 hours, remove yogurt from heat and cool in the refrigerator.
6. Optional: For thicker yogurt: Place a colander lined with a cheesecloth over a large bowl, assuring clearance at bottom for the liquid whey to drip into. Then pour the yogurt into the lined colander. Place the bowl with colander and yogurt inside the refrigerator overnight or for several days. The longer it is strained, the thicker the yogurt will become.
7. The yogurt will last 6-8 weeks in the refrigerator. Always scoop out yogurt with a clean utensil and keep the yogurt container covered to prevent introduction of unwanted microbes.

Uses:

• Eat plain, or topped with fruit, nuts or nut-based granola, and/or honey or date syrup
• Use yogurt to make shakes
• Use thickened yogurt as farmer’s cheese in baking
• Turn yogurt into “sour cream” by squeezing some lemon or lime juice into it and mixing well
• Make a dip by adding spices, fresh herbs, garlic, salt and acid for a ranch-like dressing or veggie dip

Yield: About 16 oz of yogurt
Prep time: 2 minutes
Cook time: 4-6 hours

Ingredients:

• 1-2 dates
• 1 cup raw, skinned cashews
• 1 cup warm water
• 1 tbsp of your favorite brand of Cashew Yogurt or probiotic capsule to be used as the yogurt starter

Equipment:

• 16 oz Jar with lid
• Small strainer
• Yogurt maker or heat source

Directions:

1. Add dates into the cup of warm water and let them dissolve. May speed up this process by heating the dates and water in the microwave for 1 minute. Strain out the bits of dates and seed using the small strainer. Set date-infused water aside. The date-infused water provides a little sugar for the bacteria to consume and also gives the yogurt a nice fragrance.
2. Puree cashews and ¾ of the warm date-infused water in a blender until smooth. Slowly add more date-infused water to mixture to thin out the cashew cream into the consistency of heavy cream. It is okay not to use all the date-infused water if your cashew cream has reached the desired consistency of heavy cream.
3. Heat the cashew cream to 105-110° F in the microwave or place the jar of cashew cream in a pot of water on the stovetop. If it is already at this temperature because you used warm water to dissolve the dates, then no need to heat further.
4. Add yogurt culture to warmed cashew cream (the culture is the pre-made cashew yogurt or the probiotic capsule)
   1. 1 tablespoon of pre-made cashew yogurt in 16 oz of cashew cream or 2 capsules of probiotic in 16 oz of cashew cream.
5. Place mixture into a yogurt maker or other heat source and maintain at 105-110° F for 4-6 hours. Loosely cover jar to prevent introduction of unwanted microbes from the environment. The yogurt will get quite tart by 6 hours, but if you like it more tart, you may leave for 8 hours. If you like it less tart, then 4 hours of fermentation should be fine as long as the yogurt has thickened to your liking.
6. Refrigerate for at least 4 hours to set and enjoy!

Note: The store-bought cashew yogurt may contain bifidus, thickeners like guar gum and other ingredients which are not “SCD legal.” But the quantity used is so miniscule that most people seem to tolerate it. Nevertheless, use only if you have tolerated SCD for a few months and doing well without symptoms.

Cashew cream: Don’t want to make cashew yogurt? Then just puree the raw skinned cashews with plain water; 1:1 ratio, until smooth. Add a pinch of salt to taste and you have yourself a delicious cashew cream that you can drizzle on things like butternut squash soup or use to make a salad dressing. Make the puree thicker by using less water to make a hummus or dip.