SCD Recipe Ideas

Since I started the Specific Carbohydrate Diet (SCD) I’ve been meeting more and more people who are embarking on it as well. It has been 8 months for me so far and I am to the point where I can eat everything that is “Legal” except legumes, which I am working on adding very slowly.

If you are new or relatively new to the SCD then let me say, “Congratulations.” You have made a wonderful decision and taken a very important step to improving your health and life. However, you have probably realized, or will soon, that this is a diet that requires a lot of dedication, patience, and creativity, especially when you’re in Stages 1 & 2 foods. It can get boring and frustrating at times. But, stick with it, knowing that it took your gut a long time to get ill and it will take time for your gut to heal. And when your gut does begin to heal and you are able to add in a new food or feel a little better or have more energy or one less BM a day it is so very worth it.

When I started the SCD eight months ago I hadn’t eaten any leafy greens, nuts, seeds, or certain fruits or veggies in 10+ years. Today, I can eat all those things and more.

For now, I’ll give a few recipes that I know most new SCDers can tolerate. Keep in mind that you might have to tweak an ingredient to match what you can tolerate. But this is the best I can do to try to help the masses. If you would like more individualized help then email or call me (see the “Connect” page on this site) and we can discuss what you are looking for and my fees.

Energy/Protein Smoothie
By: Elizabeth Roberts

1 banana
1 cup nut or coconut milk (homemade is really all that is going to be SCD legal)
1/2 avocado
1/2 cup berries or fruit of choice*
1 Tbs honey

1. Blend all ingredients until smooth.
*  blueberries, strawberries, and mango tend to be most digestible. Stay away from apples and oranges in the early stages as they are very acidic and tough to digest.

Winter Squash
By: Elizabeth Roberts

Acorn, butternut, delicata, or spaghetti squash is a great source of complex carb when on the SCD and not yet able to eat a bunch of green veggies.

I like to buy 2-3 squash each week and cook them all at once then use them during the week as I need them.

The easiest method of cooking winter squash is to preheat your oven to 400 degrees F. With a sharp knife, cut the squash in half, scoop out the seeds, season cut side with olive oil and salt, then lay the squash cut side down onto a baking sheet lined with parchment paper. Cook for about 45 minutes or until a knife easily pierces the skin.

You can then either scoop out the flesh to make into a mash, like potatoes, or cut the squash into smaller portions and use in various recipes or simply serve sprinkled with sea salt.

I also like to cut up the raw squash into cubes (remove the skin) and add to soups and stews. Or, you can take the raw cubes, add a splash of olive oil, sea salt, pepper, paprika, and cumin and roast in the oven at 400 degrees F for about 30 minutes.

Carrot/Ginger/Cilantro Soup:
By: Elizabeth Roberts

2-3 Tbs olive oil
1 large or 2 small onions, diced
1 tsp salt
1″ – 1 1/2″ piece of ginger, peeled and minced
1 tsp cumin, ground or freshly toasted and ground
1 tsp coriander, ground or freshly toasted and ground
1 lb. carrots, washed and cut into 1/4″ pieces
3 cups vegetable stock
2 cups water
1/2 cup fresh cilantro, roughly chopped

1. Saute onions in olive oil over medium-high heat until translucent, sprinkle with salt while sauteing.
2. Add carrots, ginger, cumin, and coriander. Stir to combine.
3. Add stock and water, bring to a boil, then reduce to a simmer.
4. Simmer 30-45 minutes, or until carrots are tender.
5. When tender, strain vegetables and reserve stock.
6. Put half of the carrots into a blender, add 3-4 cups of stock and puree on high for 3-5 minutes until well combined. Check consistency and flavor. You want a good carrot flavor with a ginger undertone and a soup consistency (you don’t want baby food, you want a silky, smooth soup).
7. Add more vegetables or stock until preferred consistency is achieved.
8. Add cilantro and puree another 2 minutes until well combined.
9. Serve hot and garnish with fresh cilantro leaves.

Liver Pate
By: Elizabeth Roberts

1 medium onion, diced
1-2 Tbs olive oil
1/2 tsp sea salt
1 tsp turmeric
1 tsp paprika
1 lb. beef or chicken liver – preferably organic
1/4 cup broth or very dry wine

1. In a large pan, over medium heat, add olive oil, onions, and sea salt and saute until onions are soft and translucent – about 10 minutes.
2. Add turmeric and paprika, stir to combine and saute another 2-3 minutes to cook spices.
3. Push onions to edge of pan and add liver. Cook through turning several times. You want to liver cooked through, not pink inside.
4. Pour in broth or wine to deglaze pan – scrape all the stuck on bits from the bottom of the pan and stir all ingredients together until liquid is absorbed then transfer onion/liver mixture to a plate to cool.
5. Add cooled liver mixture to a food processor or blender and blend until smooth – if it seems too thick I add a little extra virgin olive oil to smooth it out.
6. Store in an airtight container and eat on almond flour crackers, cucumber slices, or other veggies.

Avocado Mash
By: Elizabeth Roberts
I eat at least 1/2 an avocado per day in a smoothie. But I also find avocados to be a good source of protein and good fat that helps keep me going. Sometimes I’ll just eat them with a sprinkle of olive oil and salt, but sometimes I like to spread this mash on a cracker or add it to a soup. Plus, if you can freeze it! Yep, that’s right, read my previous blog about freezing these little beauties.

2-4 avocados
juice from 1 lemon
pinch sea salt

1. Remove avocado flesh and add to food processor along with lemon juice and salt.
2. Combine until smooth and creamy.
3. Refrigerate what you can eat in a few days, or freeze the rest.

Honey-Glazed Carrots
By: Elizabeth Roberts

I can’t really give a specific measurement recipe for this one – depending on the size of my carrots I cut up about a cup of them into half-moons and steam them until very tender. Then I melt a teaspoon or so of coconut oil in a pan with a teaspoon or so of honey and add the steamed carrots. Saute until carrots are nicely coated with the honey glaze and sprinkle with a pinch of salt.

Steam Sauteed Veggies
By: Elizabeth Roberts

Again, no real specific measurements for this recipe – I use it with spinach , broccoli, cauliflower, snow peas, snap peas, green beans, etc.

I finely dice 1-2 cloves garlic and add to 1-2 Tablespoons olive oil in a large saute pan over medium heat. Add your vegetable, a pinch of sea salt and any other seasonings you like and stir to combine, then saute for a few minutes. Add a large splash of water, cover, and steam simmer until vegetables are to your desired tenderness. You may need to add more water so keep checking under the lid. This isn’t a time to walk away from your pan. My secret ingredient for delicious veggies is ground fennel. I add it to everything and it’s delicious, even though I don’t like fresh fennel. Go figure.

Mashed Cauliflower
By: Elizabeth
1 head cauliflower, cleaned, cored, and cut into small floret
1-2 Tbs. extra virgin olive oil
pinch sea salt

1. Steam cauliflower florets until tender.
2. Put cauliflower, olive oil, and salt into a blender or food processor and blend until smooth and creamy, You’ll have to stop blending or processing a few times to scrape down the sides.
3. Taste and adjust seasoning.

Okay, that’s it for now. I’ll add some soup recipes in a day or so.

Chins up. Once you start feeling better this is all worth it, I promise.




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