Spreading the love one person at a time

Traveling on the Specific Carbohydrate Diet. June 12, 2013

Filed under: Uncategorized — mwelker42 @ 6:34 am

Before I went on the SCD diet I paid a lot less attention to what I ate, but I had to pay a lot more attention to pain and my flight plans. Landing on a plane trip was painful and would take a day or two to go away. Multi-stop flights or traveling within two days would compound the pain.  The SCD diet allowed me to fly without pain, and helped with a lot of other things, like reducing medications, being less grumpy and sleeping better. I am not saying the diet will work for everyone, it just did great things for my life. Less pain, less medications and freedom to travel equals a more balanced life.

When I started the SCD diet, I was concerned that I would not be able to travel because I could never find food I could trust. But my daughter’s college graduation was 1200 miles away and in just 3 months from when I started the diet. So with the same determination that allowed me to start the diet, I figured out a way to make my daughter’s graduation. The first few months of the SCD diet consisted of very limited choices and meals always prepared at home.  One goal was to get to the third phase (See my “When I started my SCD diet” blog to explain the phases) that would allow me to eat a salad.

One of the ways I found to provide meals on my first trip was to buy food at Trader Joes or Whole Foods that I ate in my hotel room.  Almond butter gave me a lot of protein and fat and fresh fruit and vegetables balanced my diet. Eating at a restaurant was either grilled fish, steak, or burger with a salad. It was tough but I got to see my baby walk across the graduation stage.

Since that time, travel has gotten a lot easier for two reasons, I have advanced on the diet which allowed me to eat more items, and I have learned how to order in restaurants to help avoid illegal food.

Here are a few steps I try to follow to ease travel.

  • Book a room with a kitchenette. At least a refrigerator
  • Plan one day to cook 1 meal for each day you are there
  • Cook your own breakfast
  • Check a large piece of luggage
  • Bring precooked baked goods
  • Carry portable snacks with you during the day. ( In your coat,  purse, backpack)

Eating out

Tell the restaurant you have food allergies. It is not a lie, your gut has a reaction very similar to allergies, or a Celiac’s reaction when you eat something wrong. Be careful how you explain it. I tell them that it is not a severe allergy reaction, the food can touch other food but I just cannot eat Gluten, Grains, refined sugar (table sugar), some dairy (I can eat cheese if it is aged 6 months).  This typically brings the chef or a manager out. If they get really lost they bring out a binder with all the ingredients listed in their food.

Do not worry about talking to the chefs, of all the chefs I speak to only about 1-2% act like they do not want to be bothered.  The best chefs like the challenge, and they love it when I tell them I can have butter, and spices. Take your cues from the chef’s attitude, if he is standoffish or seems like he is being bothered by your requirements I would recommend you leave the restaurant.

When all else fails I order a burger on a salad. Make certain you tell the restaurant people no croutons, no bread, and no salad dressing. You can have cheese on your burger just make sure it is SCD compliant.

Enjoy your vacations:

Food is not the most important part of a vacation.  Traveling now on the SCD allowed me to be part of my daughter’s wedding in Boston, my 30th wedding anniversary in Hawaii and great trips for pleasure or business to Chicago, Seattle, Orlando, San Antonio, Europe and even Copenhagen. Soon I could be exploring Asia. SCD requires some preplanning when traveling but, it is also the reason I can fly now without urgency or pain as the plane descends.  I still enjoy a lot of good food when I am on vacation; I am just more involved in what I eat.  Bon voyage!


Cheesy Squash Casserole May 28, 2013

Filed under: Sidedish — mwelker42 @ 8:28 pm
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chessy caserole

We were looking for something new to do with squash and we ran across the Cheesy Squash casserole on the food network website and modified it to fit the SCD diet. We thought we would give it a try. What can go wrong with a recipe that says it is from Uncle Bubba?


  • 1 tablespoon coconut oil
  • 6 medium yellow summer squash
  • 1 large sweet onion chopped
  • 1 tablespoon butter, or Ghee
  • 1/2 cup grated Parmesan
  • 8 oz shredded sharp cheddar
  • 1/2 cup SCD yogurt
  • Salt and pepper
  • 1/2 cup Almond flour


Preheat the oven to 350 ° F. Grease a 2 quart casserole dish.

Heat the oil in a large skillet over medium heat. Sauté the onions squash, and butter ( or Ghee)  until soft. Transfer to a large bowl and stir in the Parmesan, cheddar ( reserving a 1-2 tablespoons or each cheese), yogurt, and 1/4 cup almond flour. Add salt and pepper to taste. ( Don’t you love recipes that say that. How do I know how much I want to add if I have never tasted this food before? We added a pinch of salt, and a couple of good grinds on our pepper grinder.)

Place in the prepared casserole dish and sprinkle the remaining 1/4 cup almond flour, and reserved cheeses over the top. Bake for 30-35 minutes or until the top is golden brown and bubbly.


Chilaquiles May 19, 2013


Chilaquiles were created as a way to use the leftover corn tortillas.  They would fry the tortillas to make them crisp and serve them with eggs in the morning. Susan and I went to San Antonio and stayed in the St Anthony Riverwalk Wyndham Hotel. Susan ordered Chilaquiles for breakfast and we thought we could make this at home.   I am certain that the first sentence had most of you saying  “corn tortillas are not on the SCD diet”. We simply left off the tortillas and replaced them with extra crispy bacon. I think that is a fair trade.

To make the Chilaquiles you need to make the Salsa Verde I posted earlier. Then make scrambled eggs and let them rest is a little Verde sauce.  Break up the bacon into about 1 inch pieces, then sprinkle a little Cotija cheese on them.  Cotija cheese is a Mexican cheese that is similar in taste and texture to Feta, but unlike Feta, Cotija is SCD legal. At least I found I can tolerate it. I hope it is ok for you since it has made my life better and it substitutes for Feta in everything.


  • Salsa Verde  enough to coat the bottom of a flat bowls. About 2 small ladles.
  • Eggs   About 1 1/2 to 2 eggs per person.
  • Butter   enough to cook the eggs
  • Bacon   whatever you want, but you need to be able to find the eggs.
  • Cotija cheese  To taste

Cook your bacon. Place a small amount of Salsa Verde in the bottom of a flat bowl. ( Warm the Salsa Verde up if it is cold.) Cook the scrambled eggs.  Place a portion of the scrambled eggs in the flat bowl on the Salsa Verde. Break up the bacon and put it on top the eggs.  Cut a 1/4 in or so piece of Cotija cheese and crumble  it on the eggs until you have enough. Grab a spoon and be ready to have a fantastic breakfast.


SCD diet and Eating at the Magic Kingdom April 20, 2013


Vacations can be scary if you follow the SCD diet. Thanks to all the cross trainer people following The Paleo diet and the people with Celiac disease following a gluten free diet it is becoming easier to travel with SCD.  I still precook a bunch or breads, muffins or blintzes to help with breakfast. Then I bring nuts and raisins, Kit’s Organic bars by Clif or LÄRABAR’s  to stuff in my pockets. We even try to find hotels with kitchens or at least refrigerators and microwaves so I can cook for a meal or two. But you have to eventually stop in a restaurant and eat.

I have found it is easier to tell the staff at the restaurants that you have food allergies to grains, refined sugar, some dairy products, but I can have butter and hard cheeses.  I have ulcerative colitis so it is not technically a food allergy, but if I eat these foods my gut reacts like an allergy and I have a day or two of pain.  A side benefit is that most good restaurants will send the chef out to make certain that they have food that you can eat.  The conversation with the Chef is typically very pleasant. Most good chefs like the challenge of a special dish.

As a rule you need to stay away from Barbecue places because they typically have added sugar on their meats. I have found that most restaurants have sugar on their roast chicken or grilled chicken so chicken is not a given to eat.

If you take the time to make reservations you can usually tell them about these allergies and the Chef will be prepared for your meal. We made reservations at all the restaurants we tried to eat at in Disney.

Disneyworld lets you make reservations in their parks. I would highly recommend that you do this to make certain you are not without food in the Magic Kingdom.

When we went to Epcot we ate lunch at the Le Cellier Steakhouse  in Canada. The chef came out and asked if there was anything I thought was good on the menu and helped me modify the menu to what I can eat. The experience was wonderful. For dinner in Epcot we went to Teppan Edo. The show was very wonderful, and they were accommodating. ALL of their food that they cook Teppan style uses soy oil so you cannot eat that way. They managed to find some cottonseed oil and cooked an absolutely wonderful swordfish with Stir fry vegetables.

In Disney world we ate at The Plaza Restaurant for lunch and I had the angus burger over a salad. The chef was very friendly and made certain I did not walk away hungry.

For dinner we tried to eat in Liberty Tree Tavern in Liberty square. We had made reservations and informed them about the no added sugar allergies. After waiting ½ past our reservations to seat and then waiting for the chef to come speak to me because of the allergies he told me that ALL of his food had added sugar.

It was getting late, but I think that worked in our favor. We worked our way past the castle to the Be Our Guest Restaurant. The lady’s up front had the chef come out and talk to me before they would make a reservation so we would not have the same problem that we just had at the Liberty Tree Tavern. The chef was fabulous and was convinced it would be easy to feed me. After being seated he stopped by the table and worked out what I could eat. I had the salad trio, the Cornish hen, with a side of spinach and mushrooms in butter that was to die for. They even brought me a bowl of fruit with no added sugar for desert. This was the first meal I had had out where I felt full, not bloated from eating something wrong but actually full. It was truly a pleasure.

With some prior planning and good luck Disney was able to accommodate all my dietary restrictions. So you can go on vacation and eat out with everyone else. You just have to be prepared to talk to the chefs and answer a lot of questions about what you can eat, and why. The better chefs are very understanding and make you feel like it is their pleasure to do something special for you.


Coleslaw SCD March 23, 2013

Filed under: Sidedish — mwelker42 @ 2:07 pm
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This is a very simple recipe that makes a large amount of coleslaw. This is a great springtime recipe to take on a picnic or just eat outside in your backyard. You need a LARGE bowl, a good grater, and a little time. There are two stages to this recipe. First you make the dressing and let it sit while you make up the coleslaw.


  • 1 1/4 cup Lemonaise ( SCD compatible mayonnaise.)
  • 1 tsp Mustard
  • 2 tsps honey
  • 2 tsps apple cider vinegar.
  • juice from 1 1/2 small lemons
  • Large pinch of salt


  • 2 packages Angle Hair cole slaw ( one of the rare things I use from a package. It looks much prettier than when I grate it myself)
  • 2-3 medium carrots grated  – You are adding color so grate as much as you like.
  • 2 small green onions.  –  You may want 1 onion, but we like the extra taste the second brings to the bowl.

Here comes my favorite part of the recipe. it is a two step recipe.

  1. Mix all the Dressing ingredients together in a small bowl.
  2. Mix all the coleslaw ingredients in a LARGE bowl. Stir in half the dressing. Stir in the other half of the dressing. That’s it.   This recipe is great right away, but it keeps well in the refrigerator for about a week and gets better the second day


Cabbage and friends

Cabbage and friends


Coconut Milk March 22, 2013

Filed under: Food you can buy — mwelker42 @ 8:00 pm

I have used this coconut milk for the past year because it is the only one I have found to be SCD compliant and does not contain guar gum


Bananas and Cinnamon February 2, 2013

Filed under: Snacks — mwelker42 @ 2:02 am
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Cinnamon Banana

Cinnamon Banana

This is a easy fast recipe. Some days I want a little something sweet to eat without a lot of work. There are not a lot of measurements because I did not use any, I really did just shake some cinnamon on the bananas. Sometimes you just need to feed the need for something sweet and you don’t care what you use to get there. You need bananas that are just right, very little to no green on the peel, and little to no brown spots. Too green and they taste bitter when fried, to brown and they turn to mush, not that banana mush doesn’t taste good but its more of a breakfast thing.

1 or 2 bananas depending on your hunger and size skillet
some butter, just to get things started
honey  — Not too much or it will be too sweet. ( As if you can get too sweet)

Place your skillet on the cooktop and set it to just below medium. Peel the bananas and slice them in half lengthwise. Place a little bit of butter in the skillet, thicker than a butter shaving and WAY less than a chunk of butter.  No pressure on the amount of butter you just don’t want to deep fat fry them. Put the bananas in the skillet and sprinkle very little honey over the bananas, then shake on cinnamon. Not enough that it covers the bananas. Let them cook for 2-3 minutes then flip them over. Drizzle with honey and sprinkle with cinnamon.  Let it cook for a 1-2 minutes more. The bananas are done when you lift one side of the banana and it is doing its best noodle impression.

Put them on the plate, cashews are optional, but they do dress it up a little.  Enjoy.


This batch was a little heavy on the honey. ( At least Susan thought so) Note they are not fried brown when you flip them.

banana 1banana 2