Spreading the love one person at a time

Ebelskivers – Pancake balls August 17, 2014

Filed under: Breakfast — mwelker42 @ 11:52 am
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One thing you miss on the SCD diet is a good pancake. we found a pancake recipe on Milk For The Morning Cake blog that was easily adaptable for the SCD diet. If you have made almond flour pancakes before you know that they can be difficult to make into anything other than small silver dollar pancakes. The Ebelskiver is a great form of a pancake because they work well with almond flour, they are easily proportioned, and they are fun to eat. We use a Ebelskiver pan from Nordic ware. You can find one at Amazon or Williams Sonoma if you are so inclined.

The recipe below will make about 14 Ebelskivers, I typically double it because I love leftovers. The Ebelskivers will keep in the refrigerator for a week or two. Ebelskivers are better than pancakes because you can fill them with fruit and chocolate if you can tolerate it or make them plain. You can serve Ebelskivers with honey, or some fruit syrup made by cooking down berries in a pot.



  • 130 grams almond flour
  • 1/2 cup SCD yogurt. One of those small jars works fine.
  • 1 tsp lemon juice
  • 2 large eggs
  • 1/2 tsp vanilla extract
  • 1/2 tsp almond extract  (if you do not have almond extract you can just double the vanilla.)
  • 1/4 tsp Baking soda
  • pinch of salt
  • 1 TBSP butter melted
  • Blueberries, or Raspberries,  cut up ( Optional)


The night before mix the almond flour yogurt and lemon juice in a glass or ceramic bowl then cover with plastic wrap, and leave on the counter for 8-14 hours.

The next morning add the eggs, baking soda, salt, vanilla, and almond extracts. It should be the consistency of a whipped cream if it is too dry and hard add yogurt or water, if it is too runny add almond flour. If you plan to place anything inside the Ebelskivers now is the time to cut everything up and have it ready.  Melt the butter in a small dish. Put the Ebelskiver pan on the cook top and turn it to just below medium. Wait until the pan is hot. Hold your hand about 1 inch from the pan and count to three, it should feel very warm.

Put 1/4 tsp of melted butter in to the bottom of each of the ball cups. The butter should start to dance. If it jumps too much turn down the heat. place about 1/2 TBSP of batter into the ball cups. Add whatever you want to have inside the center, and gently push it down into the batter. Add a little batter on top to cover.  I know its not exact but you will get the hang of it. Wait about 2 minutes. Use a pair of bamboo skewers and run one around the outside of the ball to loosen it.  ( Metal will ruin your pan, and spatulas are too big.) Take the skewer and slide it down the side and turn up the ball a little. It will be light brown when it is ready to flip. Use the skewers to turn the ball over and tuck it back into the ball shape. Let it cook for 1-2 minutes more, check to see how brown they are and remove them if they look done. I hope the pictures below help in how and when to flip the balls.

Enjoy the Ebelskivers.



Austin Bunless Burger Review August 18, 2013

Filed under: Eating out,Uncategorized — mwelker42 @ 12:13 pm
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There are a countless number of places to grab a burger in Austin. The hard part is finding a burger that tastes good without the bun or all the extra things they put on a burger to make the meat taste better. Being on SCD I cannot have any processed sugar, and a long list of things. So I usually get to eat my burgers with nothing to hide. I thought I would add a review of the burgers I have tried around Austin to help any other people on the SCD diet that wants a good burger.


1 fork ratingRed Robin: 13000 North IH35 SBFR, Building 5 Austin. This is a good representative of a big chain restaurant, and one of the only I will put in my review. The standard and cheese burgers are good as long as you remember to have them leave off the mayonnaise. You can get fruit cup substituted for the fries, but I think the fruit is packed in syrup so if you are SCD you may want to skip that as well. The burger itself is passible and makes it a safe burger in a pinch.


4 fork ratingElevation burger: Great Hills Market 9828 Great Hills Trail. This is a good tasting patty. Well worth the trip. You can taste the seasoning without being overpowered by it.  The menu has a lettuce wrap burger that can actually be eaten as a lettuce wrap. The cheese has that Sharp cheddar tang. If you go, check out the cinnamon orange ice tea it is an added bonus.


5 fork ratingnxnwNxNW: 10010 Capital of TX Hwy N  Austin, TX 78759  This is where I fell in love with burger salad. If you go, order the angus burger, cheddar cheese,  no bun. Ask them to substitute a side garden salad for the fries. Place the burger on the salad and enjoy life. This is my favorite place to grab a burger for lunch. I can get more than just a burger for lunch.


1 fork ratinghutsHuts:  807 W 6th St Austin, TX 78703, I could not have done a burger review without stopping by Huts Hamburgers.  I had “Arnold’s Best” burger. It certainly looked tempting from the menu, bacon, jack cheese and guacamole.   Of course I had it without the bun.  The Longhorn beef was excellent, and prepared well. The guacamole left a little to be desired. Luckily it was on the side and not on my burger. The bacon was there, but very thin and had very little taste.  I would tell you that longhorn beef is worth the try, just try another burger.



2 fork ratingHopDaddy Burger Bar: 2438 A WEST ANDERSON, AUSTIN, TX 78757.  I am going to anger a lot of people but I do not like Hopdaddy. Hopdaddy is a great place if you can have a burger with a bun, and all the extra special sauces. But if you are eating just a burger, “The Classic Burger”, you may be disappointed. I have been there a couple of times and both times left me unimpressed. The burger looked like it was a pressed grey piece of meat. It was overcooked and had no flavor.   I tried this twice because so many people love HopDaddy’s.

4 fork ratingWholly Cow Burger. original location is located inside the new ZEN Food Mart Convenience Store at 3010 S. Lamar Blvd., Austin, TX  78704. This is a bun less burger treat. I eat at the original location and have “The Fit Cross”. This is a burger between two grilled portabella mushrooms, grilled onions, bacon and mustard.  It is a mess to eat, but grab some napkins and deal with it. This is worth the mess.

3 fork ratingPhil’s Ice House:  5620 Burnet Rd # B, Austin . Phil’s are located next to Amy’s ice creams.  I had the Swiss mushroom burger. The patty was a little dry and it had overall average taste. Nothing to write home about, but a great change of scenery to allow your eating companion to enjoy some of the other items on the menu.


4 fork ratingtavernThe Tavern: 922 W 12th St Austin, TX 78703. This is a quaint little bar on Lamar in the downtown area. I was looking for a burger and did not feel like Huts, and just had Counter Café a couple of days ago.  I had the PattyMelt. A burger with Swiss cheese, grilled mushroom and onions, no bun. I was pleasantly surprised to have this be one of my top burgers. The meat was cooked well and you could taste the meat without all the extra things that some places put in their burger meat to make it taste different. This burger qualifies as comfort food on Lamar.


4 fork ratingCounter CafeCounter Cafe: 626 N Lamar Blvd Austin, TX 78703.  If you are next to Whole Foods and you have a burger craving, this is the place to go. This is a great little hole in the wall burger place with a great burger. The Counter burger is a simple good tasting burger. When you order it with the side salad it makes the perfect burger salad. The cheddar cheese on top is a perfect medium cheddar. The meat itself has all the taste of a burger that’s not afraid of having a little fat. There are no extra special spices to hide a bad burger taste. Because this burger has a great taste


4 fork ratingross cafeRoss’s café: 11800 N Lamar Blvd Ste 6 If you are up in the north part of town and want to try a good burger you must stop by Ross’s. This is a little mom and pop burger place that has a great classic cheese burger. Their salad is fantastic for making a burger salad. The small shop atmosphere is relaxing.


I’ll keep trying burgers around town. Let me know your suggestions for a good burger with no grain no sugar and no gluten I will make sure I put it on my list to eat. If I get enough to write about there will be an Austin bunless burger review II.


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.


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.


Salsa Verde June 30, 2012

Filed under: condiments — mwelker42 @ 11:28 pm
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We live in Texas and love Tex-Mex food.  The problem is Tex-Mex is not always SCD friendly. We found this great Salsa Verde recipe in the San Antonio Newspaper. We did not have to modify the recipe to fit in the SCD diet.  This Salsa is unbelievable if you place a little in a flat bowl, scramble some eggs and place on top the sauce then grate a little Cotija cheese on top.

The salsa is also very good on grilled chicken.

You can find Cotija cheese at Whole Foods or equivalent. Cotija is a Mexican cheese that tastes similar to Feta, but is legal on SCD.

Salsa Verde

  • 1 pound Tomatillos
  • 1-2 Serrano chili peppers
  • ½ medium white onion quartered
  • 3 garlic cloves, peeled
  • ½ cup loosely packed chopped cilantro ( about ¾ bunch)  Be careful too much cilantro and it will dominate the Salsa

Remove and discard the husks from the tomatillos; rinse under running water. Place tomatillos, peppers, onion, and garlic in a pot and cover with water. The tomatillos will float, you want enough to lift them all off the bottom, but not a full pot. Bring the pot to a boil. Cook until tomatillos change color but do not split or burst. This takes about 5 minutes. Transfer the ingredients to a blender reserving the liquid.

Blend the vegetables until they are smooth. Add water to obtain a medium sauce consistency. (I usually do not have to add water; you want it to be a thick gravy consistency.) Add the cilantro and pulse the blender for a few seconds more. I like to leave little pieces of the cilantro left in the salsa.