Yogurt Recipes

More and more I am realizing the importance of bacteria in intestinal health. It seems people are always talking about yogurt..and it's health benefits. What if you don't like yogurt? I recently met someone who is struggling with how to have the benefits of yogurt without the taste. I put together this list of recipes (and links) that all include cultured yogurt or cream with that thought in mind. Also try adding just a bit of yogurt to ice cream or smoothies.

Note that high temperatures (over 120 degrees) kill the bacteria so if you are making a hot dish add the cultured product last, after it has cooled a bit to get the full benefit of the yogurt.

Cultured Yogurt and Cream Basics:

How to make SCD Yogurt
The classic SCD recipe cultured over 24 hours to remove all lactose and casein.

SCD Whipping Cream
This does have the tang of yogurt but can be sweetened and flavored..think lots of vanilla!

Dripped Yogurt or Cream Cheese
A variation made by concentrating the yogurt after it is made. I have found using half and half instead of milk with the original yogurt recipe gives a thick and creamy yogurt much the same as dripped yogurt.

Yogurt Fruit Dip

Lemon Zinger Frosting

Eggs Benedict

(this Hollandaise type sauce is great on veggies too!)

"Cream Cheese" Omelette

fill the middle with dripped yogurt, onions and your favorite veggies.

Ranch Dressing

Curried Shrimp from Mrs. Ed

Gourmet Scrambled Eggs

A few whipping cream recipes:

Cream of Mushroom Soup

Cream of Broccoli Soup

Orange Whipped Cream

(or lemon, or grapefruit...)

Lower Sugar Cheesecake

Lemon Pudding

Stocking the Basics

In this post I referred to running out of my staples, the basic foods I keep on hand. I thought I would do a post listing them for my own reference when stocking up. I use canning jars to freeze the liquids and soups, and glass or plastic "Lock and Lock" containers for the muffins and baked goods. I keep the granola, yogurt and cream in the refrigerator.

#1 Chicken Broth




This is my #1 healing food and the basis for a quick soup. If my digestion is off I drink a cup of broth for breakfast and it gets me off to a good start. I like to store it in the freezer in various sizes of containers. A half pint is perfect for a serving and a quart is enough for making soup. Some favorite recipes that use this broth are Chicken Casserole, Funeral Zucchini, 10 Minute Chicken Thai Soup, and Cream of Mushroom Soup.




#2 Healing Chicken Soup

I like to always have this soup in the freezer. Sometimes I can't eat the meal I made for my family, or I have been gone all day and need something quick. This soup is my version of the Phase 1 soup of the SCD.




#3 Granola

This granola has gotten me through many vacations. It is portable, nutritious and filling. My favorite way to have it is over yogurt and I always try to have it with me when I am out of town because it can be a meal in a pinch.




#4 Yogurt

I cannot say enough about SCD Yogurt. It is the basis of many recipes, is loaded with probiotics to help heal your gut and keep you healthy. It can be made into sour cream or cream cheese. I especially love this cheesecake made with it. Another favorite is this Yogurt and Fruit Sundae topped with granola.






#5 Whipping Cream

It really isn't a necessity but I like to keep whipping cream on hand for a quick dessert. It is great with some fresh fruit. It is also an ingredient in many soups and recipes, some of my favorites are Lemon Pudding, Cream of Mushroom Soup, Creamed Spinach, and Banana Cake .




#6 Crumb Topping

This crumb topping can be made up and frozen, then sprinkled frozen on top of fruit and baked for a quick dessert. Mrs. Ed used it for her Caramel Apple Tart. The possibilities are endless!





#7 Muffins

I like to have a few dozen muffins or some kind of bread in the freezer to add to a meal of soup or scrambled eggs. They freeze well and defrost in the microwave in 30 seconds. My standby's are Chocolate Muffins, Banana Almond Muffins, and these Pumpkin Muffins.




#8 Brownies

If you read this blog much you know I have a thing with chocolate. Sometimes I just need a fix and that is why I keep these brownies on hand in the freezer. Note: chocolate is not legal on the SCD. My other chocolate fix is cookies which can also be frozen.

How to Butterfly a Chicken

This is my new favorite way to prepare chicken. I "butterflied" the chicken then rubbed seasonings (Lawry's, black pepper, parsley and garlic) under the skin before grilling. It took about 45 minutes on the grill, I kept the temperature between 350 and 400. So mouthwatering good!

Here is a link to butterflying instructions.

Butterflying is easy to do and helps the chicken cook faster and more evenly. Please make sure you use a thermometer to ensure it is thoroughly cooked, it should measure 180 degrees in the thickest part of the thigh or the breast. Enjoy!

How to Dry and Store Zucchini

I love the quote, "necessity is the mother of invention". In my case this usually involves zip ties and duct tape but not this time.

I have been looking for a way to preserve some of the zucchini from my garden so I can use it during the Winter. The idea of dehydrating came to me the last time I made this casserole. For this recipe I shred the zucchini then squeeze out as much of the water as I can. Why not try drying it to preserve it? I did try some shredded zucchini in my dryer, disaster! Using the thickest setting on my mandolin I sliced up an entire zucchini and placed it in my food dryer. It only took 2 hours to dry into "chips". Easy. I stored them in a glass jar in the cupboard for a week then tried casserole with them tonight. It worked beautifully! The pieces re hydrated from the moisture in the casserole and kept their texture and flavor. I can't wait to eat some of my Fall harvest during the Winter.

How to Sprout Nuts

Sprouted Nuts are my latest treasure. I had heard of them before but honestly the name is very unappetizing, I kept picturing a soft gooey nut with a tail "sprouting" out of it. I couldn't have been more wrong. Sprouted nuts are soaked in salt water then slowly dried, they are light and crispy and so much better than even raw nuts. There are many variations out there but I have found this to be the easiest and taste the best. I bake pecans at 170 degrees for 4 hours, almonds take about 6 hours. Enjoy!

How to Sprout Nuts

Ingredients:
4 cups raw nuts (cashews, almonds, macadamia, peanuts, pecans, hazelnuts, or pine nuts)
1 T. sea salt
water


Method:

1. Place nuts in a bowl, sprinkle with salt and fill the bowl with water covering the nuts plus at least 3 inches. Soak a minimum of 7 hours or overnight (cashews should not be soaked over 6 hours).
2. Drain and place on a cookie sheet. Place in a food dehydrator or your oven at lowest setting. Dehydrate/Bake until thoroughly dry, this can be anywhere from 4 to 12 hours depending on the nuts. Stir every few hours.

How to Make Your Own Pumpkin Puree

I am so happy to be posting again, I haven't gone this long without a post since I started this blog. My camera was accidentally left in the middle of the desert over Thanksgiving. I have a new one on order and I can't wait to share some fun Holiday recipes with you. In the mean time I found this picture in my files of pumpkin puree. I made my own last year and found that my recipes didn't turn out the same as when I use canned. A fellow member of an e-mail list suggested I strain the puree through cheesecloth to get the same consistency as the canned, and it works! I picked the pumpkins and brought them into my garage in September. They store well even for a few months so I can cook them up when I have time.

Pumpkin Puree

1 pie pumpkin
1 c. water

1. Remove the stem and cut in half. Clean thoroughly (like pumpkin seeds? try this recipe).
2. Place pumpkin halves flat side down on a large baking sheet. Add water to the pan and bake at 350 degrees for 60-75 minutes.
3. The outside of the pumpkin should be browned. Remove from oven and cool.
4. Scoop out the flesh and process in a food processor until smooth.
5. Using a cheesecloth lined strainer strain the puree for about 4 hours. I like to cover mine and place it in the refrigerator while straining.
6. The puree is ready to use, it freezes well too.

How to Make Homemade Mayonnaise

I have seen many posts on homemade mayonnaise and wanted to try it. All I can say now is why didn't I try this sooner? This is the best tasting mayo I have EVER had, and it makes everything taste better. It is thinner than conventional mayonnaise but that has not been a problem in any of my recipes yet.

The original recipe comes from Nourishing Traditions Cookbook by Sally Fallon which I highly recommend. It is not an SCD cookbook but has many basics in it that I am enjoying such as chicken stock and this mayonnaise. I don't like to post recipes from cookbooks but I did find it here online if you can't wait for your book to arrive! Also if you have been on a casein free diet and miss creamy salad dressings this is your ticket! I am going to try Ranch with this mayo, I will keep you posted....

How to Roast Peppers

Have you ever had freshly roasted peppers? Many people shy away from them because they don't like hot and spicy foods, they are definitely missing out! Roasting any food just brings out the flavor and if you are roasting mild peppers you create a whole new taste with little or no heat. They are a great way to add flavor to casseroles and sauces.

To roast peppers you need to wash them, leave the stems on. Place over a flame or in your oven on broil. I like to use my outdoor grill. Turn them every few minutes until they are blackened and blistered. Remove from heat and place directly into an airtight bag. Leave them to cool. Once they are cool the skins will slide off when rubbed between your fingers. They will easily slice open so you can remove the seeds and inner membranes (where the heat is). Roasted peppers will keep a week in the refrigerator and 2 months in the freezer.

How to Grow Your Own Sprouts

Growing your own sprouts is one of the easiest ways to grow your own food, anyone can do it on their kitchen counter. Check out this website for seeds, instructions and sprouting supplies. You can purchase a mesh lid that fits on a wide mouth (mayonnaise) jar for $3.99 and organic seeds at very reasonable prices. A little goes a long way with the seeds, try a few different kinds, you will be amazed at how different they taste.

This picture is of pea sprouts, they need more room, the next time I grow them it will be in a larger jar. Radish sprouts are a spicy treat and I am looking forward to sprouting some flax seed. Just a note for those following the SCD diet, sprouted grains and seeds are illegals so start with the veggie sprouts.

Now to get to the instructions. First of all you do not need to purchase seeds specifically for sprouting but you will have a better success rate if you do. Soak the seeds overnight in a wide mouth glass jar. Cover with cheesecloth and a canning ring or a purchased mesh lid, and drain. Keep the jar on it's side on a towel on the kitchen counter in indirect sunlight rinsing every morning and night for 3-7 days depending on your sprouts. You do not want water left in the jar, just rinse and drain. Once they are the size you like them to be place them in a shallow bowl and fill with cold water. Swish the sprouts around with your hands until the seed hulls are floating. Drain. Store the sprouts in an airtight container in the refrigerator with a damp paper towel. They will keep 1-2 weeks and are great on salads and sandwiches.

How to Light the Fire and Keep it Lit or I Hate to Cook

I can't tell you how many times someone has said to me, "I could never be on that diet because I just hate to cook". Well, I do like to cook, but I do understand what they mean. After years of cooking most every meal and so many things from scratch (2 of my 4 kids eat gluten free) I have days, sometimes a few in a row, where I just hate to cook.

I have found a few tricks to help me "get in the mood" for cooking and they really do work. If you absolutely hate to be in your kitchen, cook a meal, or even attempt cooking for others, here are a few things to try:

1. Create an Atmosphere
Hang your favorite art in your kitchen, have some kind of music player with your favorite tunes in your kitchen, light a candle, paint the walls red, heck install cable TV if you need to but make the kitchen a fun place to be.

2. Keep it Clean
This is a challenge in any kitchen but at my house everyone uses the outside door that leads right into the kitchen. I home school 3 kids who are eating all day long and keeping it clean enough to cook is my biggest challenge. I love the book Organic Housekeeping it has great suggestions for keeping the kitchen sparkling. Also if you really struggle Fly Lady is a great place to get some help creating cleaning habits and keeping them. But really the best advice I have here is to clean up as you go. Fill the sink with soapy warm water and as you cook put the dirty dishes into it to soak. When you are done everything either goes right into the dishwasher or gets washed and put away. Never go to bed with a dirty kitchen, just bite the bullet and leave it clean for the following morning.

3. Invest In Yourself

Buy some quality basics; measuring cups and spoons, dishtowels, nice smelling cleaners, a good knife, cutting boards, a nice mixer and blender all help make cooking a pleasant experience.

4. Organize

Try to group the items you use the most near one counter so everything is within easy reach. The picture above is my "cooking station". The canisters hold flours, baking soda and salt. The cupboard to the left holds oils. The measuring cups are in the blue basket, I am standing right next to the refrigerator so for the most part I don't move from that counter while I am mixing and baking. If this is not possible for you, get everything out you will need first and put it away as you use it.

5. Have a Recipe Filing System

I have tried many different ways and have come up with this system that works for me. A filing folder holds my "recipes to try". Another holder holds recipes I am perfecting, usually I have made them and want to try them again with some kind of changes. A good old plastic box holds my tried and true recipes on 4x6 cards. I type them on my computer in Word, print them on a card and save the file in case I ever need a new copy (this comes in very handy when someone asks for a recipe, I can usually just e-mail the file to them). It just happens that my microwave is metal so I can hang the recipe I am currently using from the microwave with a magnet.

6. Take Some Time Off Once In a While

There are times I am too busy or too tired to cook. Hopefully I have something in the freezer we can eat, my kids sometimes cook, or on some occasions we go out to eat. If you need time off once in awhile take it.

7. Always Make Extra

I don't know if this strategy would work for everyone but with two growing boys food never goes to waste at my house. I always plan on leftovers, if no one eats them in a few days they go into the freezer, most often we eat them for lunch. Sometimes we all choose a leftover and heat it up for dinner and I don't have to cook that night.

8. Get Everyone Involved

I learned this one from my mom. I am sure it wasn't every week but in my memory most weeks after church we made tacos. Everyone helped by making one or two parts of the meal (someone had meat, someone else cheese and lettuce...etc.) and in a few minutes dinner was ready.


9. Make a 6 Week Menu/Shopping List

I have not been on this diet long enough to have collected enough recipes to do this yet but I am getting close. Write down what you cook and eat for 6 weeks and keep a list of ingredients. Then recycle the list using the ingredient list for a shopping list. I think I will do this for seasons as well. We are eating so much fresh produce and grilling outside now our meals are very different from the other times of the year.

10. Enjoy

Find a reason to enjoy cooking. It can be a meditative experience to take a break from everything else and just focus on the food. Chopping is very cathartic. You are feeding your body the nutrients it needs, focus on the food and enjoying the process.

11. Last But Not Least...Start a Blog

It is really fun to have all your recipes with pictures in one place, to share with others and to meet such nice people online. When you do send me your website address!

How to Make Caulirice

This is a recipe for a faux rice or rice substitute made from cauliflower. It is easy to make and really does have the texture of rice. I did find it does not absorb moisture like rice but actually adds to the moisture in a recipe, so reduce if you can. I tried it in stuffed peppers and could not taste the cauliflower at all.

Caulirice

1 head cauliflower
salt

Remove flowerettes from head of cauliflower. Clean and trim. Place them in a food processor and using the grating attachment shred like you are shredding cheese. Place grated cauliflower into a microwave safe dish. Add 1/4 inch water and microwave 3 minutes. Stir and continue cooking in intervals until done. Cool. Squeeze the moisture out with paper towels and add to your favorite rice recipe.

How to make SCD Black Beans

SCD Black Beans

2 c. black beans
water
6 cloves garlic
1/2 onion
1 tsp. salt

Cover beans with water (make sure you have water 3-4 inches over the beans because they expand) and soak for 24 hours. During that time drain once and replace the water. After 24 hours drain again and add beans to a pressure cooker, stockpot, or crockpot with 6 c. water, 1/2 onion and garlic. Cook beans according to notes below. Drain again, remove onion pieces and add salt. Add fresh water to keep beans moist during storage. Store in refrigerator for up to 1 week, drain before serving.

Notes:

Pressure cooker: Cook for 15 minutes at 15 lbs of pressure
Stovetop: Cook on low to medium, keeping beans simmering for 2-3 hours or until done.
Crockpot: Cook on low for 8-10 hours or high for 4-6 hours, beans should be tender.

How to make SCD Whipped Cream

This is a fabulous discovery for me! I have been over 18 months without any dairy until I tried the SCD yogurt and now whipped cream, REAL WHIPPED CREAM! I have had it on berries, cakes, and pies all weekend, I finished a full recipe all by myself! Somebody stop me.........

2 c. full fat whipping cream
2.5 g yogourmet yogurt starter
1/3 c. honey, or to taste
1 T. vanilla (check ingredients and make sure there are no added sugars)

Heat the cream in a large pan over medium heat. Watch it closely and remove from heat once it reaches 180 degrees or just starts to simmer. Cool to lukewarm. Mix 1 c. of the heated cream with the yogurt starter in the container from your yogurt maker. Add the rest of the cream and stir well. Place in yogurt maker and cook for 24-30 hours. Place yogurt container in the refrigerator and chill until cold. Place cream in a large mixing bowl with half the honey and all of the vanilla. Beat with an electric hand mixer until the cream starts to thicken, taste and add more honey if you want it sweeter You can mix up to 1/2 c. honey into it. Continue beating until stiff peaks form. This cream will stay whipped in the refrigerator overnight, and maybe longer but I couldn't leave it alone to find out.

This cream will have the yogurt tanginess to it, it is not as sweet as regular whipped cream but I really liked it.

Note added 10/2009

I have been keeping this cream after whipping it in the refrigerator for up to 3 days and it is still fluffy and delicious.

How to Camp SCD Style

Camping trips are a staple at my house, we go quite often. When we go we like to keep the food simple and easy. It has been a challenge to convert our usual gluten and sugar laden diet to one that is simple, satisfying and portable. With 2 in my family eating normally, 2 gluten free, and me on SCD here is what I have found works so far:


Breakfast:

• Hard boiled eggs (cooked at home before we go, stored in their shells in the ice chest)

• Cereal or granola

• Muffins (made at home)

• Fruit and yogurt Sundae

• Yogurt (mix with some honey at home and store in individual serving size containers)

• Grape and apple juice

Lunch we usually take with us while we are hiking, so it has to be able to be kept in a pack without ice.

• Beef Jerky, this recipe has become one of our very favorites!

• Grapes (I prewash them and store them in a ziploc bag with a paper towel, keep them in the cooler until time to pack them)

• Apples

• Cashews

• Granola

• Dried Cherries

• Almond Butter Blondies (recipe review coming soon)

Dinner:
We do like to have a hot dinner, if possible. Sometimes with all the kids and gear we don't have room for our stove. In that case we take cold pizza and/or salads. Most of these dinners I have to leave out the potatoes or modify to make SCD friendly. Some ideas are:

• Breakfast for dinner (scrambled eggs, gf pancakes, sausage, bacon, hash browns)

• Escalante Chicken (stir fry chicken pieces with carrots, celery, garlic, salt and pepper, and potatoes in the dutch oven). I make mine in a separate pan with no potatoes.

• Hamburgers (lettuce leaves for buns on the gf/scd versions)

• Tin foil dinners with chicken, carrots, celery, potatoes, and jalepeno peppers)

• Cold Roasted Chicken shish-ka-bobs re-heated on sticks over the fire (I actually haven't tried this one yet but I plan to on our next trip)

If you like to camp don't let the fact that you can't have a s'more keep you from going. You can stay on your diet, feel good and camp with your family. Focus on the fun, not the food!

How to Make Yocheese or Dripped Yogurt

Yocheese is a sour cream and cream cheese substitute made from yogurt. It adds texture and flavor to baked goods, salad dressings, dips and even scrambled eggs.

I use the Cuisipro Donvier cheese maker. Pour yogurt in the strainer basket, put on the seal and refrigerate it. 24 hours later you dump out the liquid and have yocheese.

Another method is to layer 2 coffee filters in a strainer, fill with yogurt and cover with plastic wrap. Set the strainer over a bowl in the refrigerator for 24 hours. Again, drain the liquid and remove the cheese from the filters.

Both ways make equally good cheese, the Cusipro maker is easier to store in the refrigerator and won't spill if it gets bumped, it is also dishwasher safe.

How to Bake Spaghetti Squash

1. Choose a squash that is firm and smells fresh.
2. Wash the outside and remove any stickers.
3. Cut in half lengthwise, using a spoon remove all seeds and pulp.
4. Place skin side up in a 9x13 inch baking dish. Add water till 1/2 inch deep.
5. Bake at 350 degrees for 1 hour. Remove from oven.
6. Let sit for a few minutes then turn the squash halves over and shred the inside with a fork.
7. Serve immediately with marinara or butter and salt and Parmesan cheese.

Homemade Yogurt, SCD style

I cannot eat dairy products but after reading Breaking the Vicious Cycle I tried the yogurt suggested for the SCD diet and I haven't had any problems. The idea is that you cook or ferment it for 24 hours, thus all the sugar in the milk is used by the bacteria for food and it is 100% lactose free when made this way, unlike any store bought yogurt. It is very tart so I add lots of honey but it is a welcome addition to smoothies and other recipes.

Homemade Yogurt, SCD style

4 c. milk (I use 2% but you can also use whole)
1 packet (5g) Yogourmet yogurt starter

Heat the milk in a large pan or stockpot. Watch it closely and remove from heat once it reaches 180 degrees or just starts to simmer. Cool to lukewarm. Mix 1 c. of the heated milk with the yogurt starter in the container from your yogurt maker. Add the rest of the milk and stir well. Place in yogurt maker and cook for 24 hours. It should be thick when done cooking and will thicken more as it cools. Store in the refrigerator for at least 3 hours before serving.

I have the Salton yogurt maker and really do like it. My only complaint is that it does not make a bigger batch. I make about 2 batches a week. The reason I purchased it is because it holds a quart sized jar so I can use glass instead of plastic and have as many jars as I need without purchasing something from the manufacturer.

Note: I did try making yogurt in a quart glass jar, the wide mouth kind fits perfectly and worked out great.