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.



Roasted Eggplant and Tomatoes With Parmesan Cheese September 2, 2013

Filed under: Sidedish — mwelker42 @ 3:45 pm
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all done

If you get lucky and have a few Japanese eggplants in your home garden this recipe is a fantastic way to use them. It is simple to put together and the flavors play well with each other.
The original recipe can be found here .  If you haven’t yet tried to grow Japanese Eggplant, they are easy to grow and are about the only thing that grows in our garden in August, or they are worth adding your grocery list.


  • 6 plum tomatoes, cut into 1/4 inch slices
  • 6 Japanese eggplants , cut into 1/4 inch slices
  • 2 garlic cloves , minced
  • 4 TBSP olive oil
  • 12 basil leaves , Chopped
  • Fresh grated Parmesan cheese
  • 2 green onions chopped
  • 1 tsp salt  ( or to taste)
  • 1/4 tsp black pepper  ( or to taste)


Spray a 9×13 baking dish with olive oil.  Preheat the oven to 425° F.

Place the eggplant and tomatoes in a large Ziplock type storage bag with salt and pepper, garlic, basil, olive oil. Toss all the ingredient together.

Spread the contents out the prepared 9×13 pan. It is best if you do put them in a single layer, but we never do.  They all fit comfy in a 9×13. Sprinkle with Parmesan cheese.

Bake in oven 35-45 minutes, or until the vegetables are nicely browned.  Let it cool off and enjoy.


Frittata: Tomatoe, Ham and Fontina Cheese. August 1, 2013

Filed under: Breakfast,Fritatta — mwelker42 @ 12:36 pm
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tomatoe ham done

My love affair with Frittatas  continues.  This one comes with a warning. It is one of the trickiest Frittatas that I have made. The tomatoes can add a lot of extra moisture, making it a mess.  If you have issues getting the frittata flipped just get it back into the pan and cook one side. You will be surprised at how well it will reform and hold together. When I cooked this one at my daughter’s, I tried to make it in a pan that was not non-stick. DO NOT try that. The frittata sticks to the pan and does not flip, it falls apart and looks more like scrambled eggs until you put it back in the pan.


  • 12 eggs – (Yep that’s a lot of eggs)
  • 1 cup parmesan cheese, grated
  • 5 to 8 oz Fontina cheese, cut in to 1/2 inch cubes.   ( For me more cheese is better.)
  • 1 to 2 Tbsp. butter  (You can use any cooking oil you want but I find butter works best with onions.)
  • 1  medium sweet onion, sliced
  • 5 oz of ham, diced (Or a packet of your favorite ham slices, diced.)
  • 1 to 2 medium tomatoes, sliced into about 1/2″  thick slices
  • 1 1/2 Tbsp. fresh basil, thinly sliced.
  • Salt and Pepper to taste



Cut the onion and tomatoes. Warm the butter in one side of your frittata pans. (or a good 7-9″ non-stick fry pan) Sauté the onions and tomatoes, over medium heat, until the onions are clear and almost all of the water has been evaporated from the cooking tomatoes. At this point you can remove the skins from the tomatoes pretty easily. While the tomatoes and onions are cooking, place the eggs in a medium bowl and mix them together. Add the parmesan and fontina cheeses and stir well. Add salt and pepper to taste.

When the onions and tomatoessauteed look like the picture to the left you are ready to add the egg and cheese mixture. Stir the egg and cheese mixture into the tomatoes and onions. Stir the complete mixture every minute or so until it gets thick and most of the moisture is gone from the top, about 10 minutes. Smooth the top of the frittata and let it cook for 5 minutes to brown the bottom.  If you have not cooked out enough of the water from the tomatoes you will see a lot of water coming up around the edges of the egg mixture. If you try to cook off all of this water you will burn the frittata to the bottom of the pan. You can remove some of this water with paper towels.

Place the other frittata pan over the first pan and flip the frittata. If you do not have frittata pans you can use a cutting board or plate that is larger than your pan to flip the frittata onto, then slide it back into the same pan with the brown side up. Let the frittata cook for another 5-10 minutes  depending on how brown you want it. After 6 minutes I use a spatula and peek at the bottom side of the frittata to get the amount of brown you want on the eggs.  Flip the finished frittata into a 9 inch pie plate or whatever you want to serve it on. A cutting board will work in a pinch.

What do you think?  Do you have a favorite frittata?


Chicken soup is good for more than just your soul July 14, 2013

Chicken Soup

A couple of weeks ago I had a routine colonoscopy. Before the procedure I was doing well because of the SCD diet, no flare for more than a year.  After the prep-work, and a lot of biopsies I had a flare. This time I decided to fight the flare when it first appeared and not hope that it goes away on its own.

We decided to make chicken soup, hamburgers, and ginger tea for the weekend. We made up a good chicken soup that cooks for 3 hours and watched my diet. In two days the bleeding had stopped and the pain was going away. By the time I got on a plane five days later I was feeling fine and the flight did not cause any pain on landing.

Here is the chicken soup we made, it is similar to Elaine Gotschall’s Chicken soup recipe from “Breaking the Vicious Cycle”


  • Whole organic chicken ; cleaned, and cut enough to fit in your pot. Remove the skin to reduce the fat in the soup. Cut off the wing tips.
  • 10 carrots peeled and chopped into large chunks
  • 2-3 stalks of celery cut into pieces large enough to fish back out.
  • 2 large onions peeled and quartered
  • Parsley about 1/2 cup  rough chopped.
  • 1 tsp Salt
  • 1/2 tsp Pepper
  • 1/2 tsp Ginger


Find the largest pot you have. Place all the ingredients in the pot. Cover them with water and turn the pot on med-high.  Once the water starts boiling  turn it down to a simmer to keep it at a light boil. Let it simmer for 3 hours. Chicken will fall off the bone. Remove the chicken and let it cool. After the chicken is cool enough to touch, pick all the meat from the bones and shred it, then return the meat to the soup pot. Remove the onions, celery, and parsley. ( If you are not having a flare and are later in the SCD diet you can put these in a blender also but the extra fiber is not good during a flare.)   Place the carrots in a blender with some soup  and create a puree. Place the carrot puree back into the soup pot.  Stir the pot, because you know you love stirring the pot. Serve it hot.  It looks more like a carrot soup with chicken but it tastes great and will help reset your system.

Since starting the SCD diet I have learned that doctors are not trained to reduce your medicine and will discourage you from doing so. When I asked my GI about eventually stopping my medicine, a doctor I trusted compeletly, he asked me if I went to Vegas and gambled. He said that 1 in 1000 people would not flare if they stoped their medicine. I thought the SCD diet has gotten me this far and if I stop the medicine and I flare I can go back on the medicine. But if I do not try I will not know. Wish me luck as I reduce my meds slowly. If we do not listen to our bodies when they tell us we are well, then our only choice is to stay on medications and endure the side effects.


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.


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