Favorite SCD-Friendly Recipes Coconut Flour Cake…………………………………………………….

12
Ginger Snaps…………………………………………………………..12
Nut Butter Cookies……………………………………………………13
COLLECTED FOR EASY REFERENCE
Chocolate Black Bean Cookies…………………………………………13
for the kitchen of Laura Pilato Lemon Bars…………………………………………………………….14
Bar Cookies……………………………………………………………..14
Shortbread ……………………………………………………………..14
Pie Crust………………………………………………………………..15
Contents: Bittersweet Chocolate Hazelnut Puffs………………………………15

Entrées:
Lamb Souvlaki with Tzatziki…………………………………………..1
Honey Mustard Pork Ribs……………………………………………...2
Chicken Korma………………………………………………………….2
Spicy Coconut Chicken………………………………………………….3
Slow Cooker Chicken Tikka Masala…………………………………….4
Breakfast Sausage………………………………………………………4
Meatloaf ………………………………………………………………....5
Köfte Kebabs……………………………………………………………5
Spiced Lentils……………………………………………………………6
Quiche……………………………………………………………………6
Eggplant Pizzas…………………………………………………………6
Desserts:
Apple Crisp……………………………………………………………..16
Panna Cotta……………………………………………………………16
Spices and Seasonings:
Pumpkin Pie Seasoning………………………………………………..17
Fajita Seasoning……………………………………………………….17
Chili Seasoning…………………………………………………………17
Curry Powder…………………………………………………………..17
Garam Masala Powder…………………………………………………18
Chai Tea Blend…………………………………………………………18

Vegetables and Sides:

Pickled Beets…………………………………………………………….7
Pickled Peppers………………………………………………………….8
Apple Butter…………………………………………………………….8
Cranberry Sauce…………………………………………………………9
Farmer’s Cheese…………………………………………………………9

Baked Goods:
Coconut Flour Crêpes………………………………………………….10
White Bean Tortillas…………………………………………………..10
Lentil Flour Flatbread…………………………………………………10
Pumpkin Bread………………………………………………………..11
Banana Nut Butter Muffins…………………………………………..11
 Entrées HONEY MUSTARD PORK RIBS (or Chicken Leg Quarters)
Preheat the oven to 275° F. Place on a baking sheet:
LAMB SOUVLAKI WITH TZATZIKI 1 rack pork ribs
From Food Network, courtesy Emeril Lagasse Season with salt and pepper and cover with foil. Fold the foil around
Place in a non-reactive bowl: the baking sheet to seal. Bake until meat pulls away from the bones,
2 lb. lamb, cut into 1” strips about 2 to 2 ½ hours.
Mix together and pour over the meat: Mix together
¼ cup fresh lemon juice ¼ cup Dijon mustard
3 tbsp. olive oil ¼ cup apple cider vinegar
½ tsp. salt 2 tbsp. honey
½ tsp. freshly ground black pepper Remove the foil from the meat. Brush the mustard mixture onto the
1 tbsp. fresh oregano meat. Broil on high until browned, about 5 minutes.
2 tsp. minced garlic
¼ cup grated onion CHICKEN KORMA
Cover and chill at least 2 hours, up to overnight. Thread the meat From Khana Pakana (Special Chicken Korma)
onto metal or bamboo skewers. Heat in a large skillet on high: Blend until smooth:
2 tsp. olive oil 1 large onion
Add: 1 large green chili
1 large white onion, thinly sliced A little water
1 tsp. fresh oregano Heat:
¼ tsp. each of paprika, thyme, and cayenne pepper ½ cup oil
Cook until light brown, about 6 minutes, stirring occasionally. Add:
Remove from the pan. Preheat grill. Grill the skewers, turning 1” piece of cinnamon stick
occasionally, until brown on all sides. Remove from the grill. Add the 2 bay leaves
cooked onions and top with Tzatziki. Serve immediately. 4 cloves
2 black cardamom pods
Tzatziki: When bay leaf turns red, add the onion and chili mixture and fry until
Put in a strainer set over a bowl: water dries and onion starts to become golden. Add:
1 medium cucumber, peeled, seeded, and finely chopped 8 pieces of chicken on the bone
Sprinkle with salt and drain for one hour. Combine in a bowl with: Cover or partially cover and cook on medium till the chicken juices
1 cup yogurt, dripped dry. Blend and add to the chicken:
1 tbsp. olive oil 2 large tomatoes
1 tsp. fresh lemon juice or white wine vinegar 1 tbsp. tomato paste
1 tsp. minced dill or oregano leaves ½” piece of ginger
1 tsp. minced garlic 6 cloves of garlic
Salt and pepper to taste Cover and cook till the chicken is nearly done. Add, 1 tbsp. at a time:
Stir well. Cover and chill 1 hour before serving. ½ cup thick yogurt
Cook, stirring, till the oil separates. Cover again and cook on low till SLOW COOKER CHICKEN TIKKA MASALA
the chicken is done. Grind together: From thekitchn.com
2 green cardamom Cut into bite-size pieces:
a little nutmeg 1 to 1 ½ lbs. boneless, skinless chicken thighs or breasts
2 cloves Place in a slow cooker, then stir in till the chicken is coated:
Sprinkle over the chicken along with: 1 large onion, diced
1 tsp. crushed cumin seed 3 cloves of garlic, minced
Salt to taste 1" piece of ginger, peeled and grated
½ tsp. red chili powder 2 tbsp. tomato paste
½ tsp. turmeric 1 tbsp. garam masala
½ tsp. garam masala powder (why not make it a teaspoon) 1 tsp. paprika
Stir together and cook on low for 1 minute. Garnish with cilantro ½ tsp. salt
leaves and mint. Serve with lentils and cucumber salad. Add:
1 (28-oz.) can of diced tomatoes
SPICY COCONUT CHICKEN THIGHS Cover the slow cooker and cook on high for 4 hours or low for 8. Add:
A Pilato Caples Creation ¾ cup coconut milk
Preheat the oven to 300°. Place in a casserole dish: Cook for 15 more minutes. For a thicker sauce, leave uncovered for
6 chicken thighs last 15 minutes. Add garam masala (up to 1 more tbsp.) and salt to
Mix together: taste. Garnish with cilantro leaves.
1 cup coconut milk
2 tsp. grated fresh ginger root BREAKFAST SAUSAGE
4 garlic cloves, minced Ingredients:
½ tsp. salt 1 lb. ground pork (30% fat)
½ tsp. cayenne pepper, or to taste 1 tsp. kosher salt
1 tsp. ground cumin ¼ tsp. ground black pepper
1 tsp. ground coriander ½ tsp. ground sage
1 tsp. ground turmeric ⅛ tsp. ground ginger (optional)
½ tsp. red chili powder ¼ tsp. ground nutmeg (optional)
½ tsp. ground nutmeg ¼ tsp. dried thyme
1 tbsp. lemon or lime juice ¼ tsp. paprika
1-2 tsp. Thai fish sauce (optional) ¼ tsp. dried marjoram
Pour the coconut milk mixture over the chicken. Bake about 1 ½
hours, basting occasionally, till the chicken juices are clear. Move to
highest oven rack and broil at 450° until chicken is browned, about 5
minutes. Garnish with cilantro, if desired. Serve with steamed
cauliflower or broccoli.
 MEATLOAF SPICED LENTILS
Ingredients: Heat on medium/high:
3 lb. ground beef 1 tbsp. oil
1 ½ cups chopped green onions Add and sauté until tender, 6-8 minutes:
1 ½ cups chopped celery 1 large onion, diced
2 carrots 3 garlic cloves, minced
4 tbsp. water Add and sauté for another 30 seconds:
1 large garlic clove, minced 1 tsp. ground turmeric
4 large eggs 1 tsp. ground cumin
2 tbsp. mustard ½ tsp. ground ginger
1 tbsp. paprika 1 tsp. red pepper flakes
¾ tsp. dried thyme Add and stir till thoroughly coated:
1 ½ tsp. salt 2 tomatoes, chopped
¾ tsp. ground black pepper 1 cup red lentils, soaked and rinsed
1 cup SCD flour Add 2-3 cups of water and bring to a boil. Reduce heat and simmer
20-30 minutes, till lentils are tender. Season with salt and pepper to
KOFTA KEBABS taste and cook for 3-5 minutes more.
From allrecipes.com
Soak 28 bamboo skewers in water for 30 minutes. Mash and mince QUICHE
4 cloves garlic Mix together:
Mix with 3-4 beaten eggs
1 lb. ground lamb (or more realistically, beef) ½ cup yogurt or coconut milk
½ tsp. sea salt 1 cup dry curd cottage cheese
3 tbsp. grated onion 1 cup grated Swiss or Cheddar cheese
3 tbsp. chopped fresh parsley Nutmeg, salt, pepper, dry mustard, paprika to taste
1 tbsp. ground coriander Pour into an SCD pie crust with vegetables or meat as desired. Bake
1 tsp. ground cumin forever.
½ tbsp. ground cinnamon
½ tsp. ground allspice EGGPLANT PIZZAS
¼ tsp. cayenne pepper From Julia Child
¼ tsp. ground ginger Cut into ¾" thick slices:
¼ tsp. ground black pepper 1 large eggplant
Form the mixture into 28 balls. Form each ball around the tip of a Place slices on a double layer of paper towels and sprinkle both sides
skewer, flattening into a 2-inch oval. Place the kebabs onto a baking with salt. Let the eggplant sit for 30 minutes.
sheet, cover, and refrigerate for 30 minutes to 12 hours. Cook on a Heat:
preheated grill or broil on high, turning occasionally, for about 6 2-3 tbsp. olive oil
minutes. Sauté until fragrant:
 3 garlic cloves, finely chopped PICKLED PEPPERS
Add and cook on a low simmer until thick: From hgtv.com
1 can (14.5 oz.) petite diced tomatoes Wash thoroughly and snap off the stems of
½ tsp. dried Italian seasoning 8 cups whole peppers
¼ tsp. dried oregano Pack into sterilized pint jars and set aside. Combine and bring to a
Preheat the oven to 375°F. After 30 minutes, wipe the eggplant with boil:
paper towels. Grease a baking sheet and place the slices on. Brush 6 cups white vinegar
with olive oil and sprinkle with 2 cups water
2 tsp. dried Italian seasoning 4 teaspoons salt
Roast the eggplant about 25 minutes (remove from oven before slices 1 tbsp. sugar (optional)
become mushy). While roasting, thinly slice 3 tbsp. celery seed (optional)
10 large basil leaves (optional) 3 tbsp. mustard seed (optional)
When eggplant slices are done, remove from oven and turn oven Pour solution into jars, leaving ¼” headspace. Seal jars and process in
setting to broil. Spread a few tablespoons of sauce on top of each boiling water bath for 10 minutes (or 15 minutes, if using quart jars).
eggplant slice, sprinkle with basil, and top with
1/3 cup Parmesan cheese and either APPLE BUTTER
Sliced Provolone cheese OR Anastasia Pilato
Grated Cheddar cheese Heat in crock pot on high:
Put pizzas under the broiler until the cheese is melted and slightly 2-3 apples, peeled, cored, and diced
browned. 1 cup water
½ tsp. salt
1 cinnamon stick

Vegetables and Sides 3 cloves

A little grated nutmeg
PICKLED BEETS 3 allspice berries
Ingredients: 1 tbsp. orange concentrate (optional)
2 lb. beets When the apples are soft, add
½ cup red beet juice 2-3 more apples, peeled, cored, and diced
½ cup apple cider vinegar Continue adding apples when the mixture is soft and cooked until you
½ cup apple juice concentrate have used as many apples as desired. When the mixture is completely
2 whole cloves soft, transfer to a blender and blend. Add:
½ tsp. salt 1-2 tsp. vanilla
3 peppercorns ¼ cup honey, or to taste, depending on sweetness of apples
¼ bay leaf Pour into cup or pint jars, seal, and process in a boiling water bath for
10 minutes.
Anastasia Pilato
CRANBERRY SAUCE
Baked Goods
Combine in a saucepan: COCONUT FLOUR CRÊPES
12 oz. cranberries Anastasia Pilato
1 ½ cups apple juice Whisk together in a medium bowl:
1 tbsp. orange juice concentrate 3-4 beaten eggs
2 tbsp. honeyed orange rind 2 tbsp. oil
½ cup golden raisins 2 tsp. honey
Bring to a boil, then simmer until the cranberries are cooked and ¼ cup whey
sauce is thick. Add: ¼ cup coconut flour
1 tsp. vanilla ½ tsp. baking soda
2 tsp. ground cinnamon 1 pinch salt
Mix thoroughly and remove from heat. Fry the crêpes on low heat in a well-seasoned pan.

FARMER’S CHEESE (TVOROG) WHITE BEAN TORTILLAS

From Peter’s Food Adventures Blend:
Pour into a large lidded pot: ¼ cup almond milk
3 liters whole milk ¼ cup SCD white beans
In a bowl, combine thoroughly: Add and blend:
½ cup Greek yogurt ¼ cup coconut flour
A little of the milk 8 egg whites
Pour back into the pot and stir. Put on the lid, but leave vent open if ¼ tsp. baking soda
available. Leave in a warm spot on the kitchen counter or stove for 2- ½ tsp. salt
3 days or more. Pour into nonstick pan, pour by tilting the pan. Cook 3 minutes on
Preheat the oven to 250°F. Put the pot in the oven for 1 hour to medium low heat, loosen all around, flip, and cook 2 minutes more.
gently heat the milk. Check the temperature of the milk to keep it to
130°F. When you take it out of the oven, you will see curds separating
LENTIL FLOUR FLATBREAD (OR TORTILLAS)
from the whey. Do not turn temperature higher as it will kill any live
Anastasia Pilato
cultures in the cheese. Allow to cool for about 45 minutes.
Combine and mix well:
In a separate bowl, place a colander lined with cheesecloth. Carefully
3 egg whites
pour the mixture into the lined colander.
2 tbsp. oil
Tie the cheesecloth into a knot to train. Hang on a faucet over the
2 tbsp. lentil flour
sink, or on a kitchen cupboard handle with a bowl underneath, or in
2 tbsp. coconut flour
the colander in the fridge overnight.
3 tbsp. whey (for tortillas, use more whey)
¼ tsp. baking soda
¼ tsp. salt
Cook on low heat in a well-seasoned pan.
 PUMPKIN BREAD FAVORITE COCONUT FLOUR CAKE
Anastasia Pilato From Katja on Savory Lotus
Preheat the oven to 375°F. Mix together: Preheat the oven to 350°F. Oil a 9" round cake pan and line bottom of
1 cup mashed pumpkin or butternut squash pan with parchment paper. In a large bowl, sift together:
¾ cup nut butter ½ cup coconut flour
4 beaten eggs ½ tsp. baking soda
2 tbsp. honey ¼ tsp. salt
1 tsp. vanilla (optional) In another bowl, whisk together till foamy:
Combine in a bowl: 3 eggs
2 tbsp. coconut flour ½ cup coconut oil
½ tsp. baking soda ¼ cup coconut milk
1 pinch salt ⅓ cup honey
1 ½ tsp. cinnamon 2 tsp. vanilla
8 dried apricots, chopped (optional) Add wet to dry ingredients and mix well. In another large bowl, beat
A handful of chopped walnuts or pecans with a hand mixer until thick soft peaks form:
Add the dry ingredients to the wet ingredients and mix well with a 2 egg whites
fork. Pour into lined bread pans or muffin tins. Bake for 20-30 Fold very gently into cake batter. Bake for 28-30 minutes.
minutes, or till a toothpick comes out clean. For CARROT CAKE: add ½ cup grated carrot and ½ cup raisins,
reduce the oil and milk by ½.
BANANA NUT BUTTER MUFFINS For CHOCOLATE CAKE: add cocoa powder to your taste.
From Trina Holden For a MORE EXPEDITIOUS BAKING EXPERIENCE, use 4 eggs in the
Preheat oven to 400°F. Blend together: wet ingredients and omit beaten egg whites.
2 ripe bananas
1 cup nut butter GINGER SNAPS
¼ tsp. salt Adapted by Anastasia Pilato from An Aussie with Crohn’s
½ tsp. baking soda Preheat the oven to Convection 300°F. Mix together:
2 tbsp. honey ¾ cup almond flour
2 eggs ¼ cup coconut flour
1 tsp. vanilla 1 tbsp. ground ginger
Mini chocolate chips or raisins (optional) 2 tsp. ground cinnamon
Fill well-greased or lined muffin tins all the way up. Bake for 10-15 ½ tsp. ground allspice
minutes until poofed and golden brown. ¼ tsp. ground nutmeg
¼ tsp. salt
¼ tsp. baking soda
In a separate bowl, combine:
¼ cup melted coconut oil
½ cup honey
¾ cup almond butter
Combine wet and dry ingredients. Form balls of dough, then press flat LEMON BARS
with palm of hand on baking sheets lined with parchment paper. Bake Preheat the oven to 325°F. For the crust, combine:
15-18 minutes, or until cookies are browned. ⅓ cup + 1 tbsp. coconut flour
¼ cup melted butter
NUT BUTTER COOKIES 2 tbsp. honey
Preheat the oven to 325°F. Mix together: ⅛ tsp. salt
1 cup nut butter 1 tsp. vanilla
1 egg Press into an 8x8" glass pan, bake crust for 15 minutes. For the filling,
⅓ cup honey combine and mix well:
½ tsp. vanilla (optional) ¼ cup melted butter
½ tsp. baking soda (optional) ¼ cup honey
½ cup chocolate chips or raisins (optional 3 eggs
¼ cup shredded coconut or chopped nuts (optional) 1/3 cup fresh lemon juice
Place small spoonfuls on a baking sheet lined with parchment paper. 3 tbsp. water
Bake 10-12 minutes, until golden brown. Pour over baked crust, bake 20 minutes or till firm. Cool at least 2
hours before cutting.
CHOCOLATE BLACK BEAN COOKIES
Synthesized from multiple sources by Isabella Leake BAR COOKIES
Preheat the oven to 375°F. Blend in food processor or blender: Preheat the oven to 350°F. Mix together:
1 ½ cups fully cooked black beans ¼ cup melted butter or coconut oil
½ cup honey ⅓ cup honey
2 tbsp. peanut butter 2 tsp. vanilla
2 tbsp. oil 2 eggs
2 tbsp. coconut milk ¼ cup coconut milk
1 egg ½ cup coconut flour
1 tsp. vanilla ½ tsp. baking soda
Mix together, then add to the wet mixture: ¼ tsp. salt
3 tbsp. almond flour 3 oz. chocolate chunks
1 tsp. baking powder ½ cup coconut flakes
1 tsp. cinnamon Bake in an 8x8" pan for 20-22 minutes.
5 tbsp. cocoa powder
¾ tsp. salt SHORTBREAD
Add chocolate chips, if desired. Drop spoonfuls on greased cookie sheet Preheat the oven to 350°F. Combine into a thick paste:
and bake until set (should still be gooey). 6 tbsp. coconut flour
4 tbsp. butter or coconut oil, melted
1-2 tbsp. honey
¼ tsp. almond extract or ½ tsp. vanilla
Shape into balls, press flat with a fork. Bake 8-10 minutes.
For COCONUT SURPRISES, form dough into balls around pecan pieces, Desserts
chocolate pieces, and date pieces. Coat with egg white, then dip in APPLE CRISP
desiccated coconut. Bake at 325°F for 12-15 minutes. Anastasia Pilato
Preheat oven to 325°F. In a large bowl, combine:
PIE CRUST 4-5 sweet apples, peeled, cored, and sliced
Anastasia Pilato ¼ cup unsweetened cranberries
Mix together: 2 tsp. ground cinnamon
2-3 egg yolks ¼ tsp. ground nutmeg
2 tbsp. coconut oil or butter, melted 2 tbsp. apple juice concentrate (or 1 tbsp. honey)
¼ cup almond butter Pour mixture into an 8x8" baking dish. Combine:
½ cup + 1 tbsp. coconut flour ½ cup walnuts or pecans, chopped
¼ tsp. salt 1 tbsp. soft butter
¼ cup raisins or currants
BITTERSWEET CHOCOLATE HAZELNUT PUFFS 1 tsp. honey
Preheat the oven to 325°F. Line 2 sheets with parchment paper. Beat 1 tsp. orange rind, grated
until stiff: ¼ cup flaked coconut (optional)
4 egg whites Spread over the apple mixture. Bake till apples & cranberries are soft.
½ tsp. salt
Add and beat slightly: LEMON PANNA COTTA
1 tbsp. honey From Katja on Savory Lotus
Fold egg whites into: In a medium bowl, whisk together:
2 cups hazelnut meal 1 cup coconut milk
Add and mix gently to combine: Zest of 2 lemons
1 tsp. vanilla Scald the milk, remove from heat, and allow to infuse. Pour into a
Drop batter 2" apart on baking sheets. Bake till golden brown, 25-30 shallow bowl:
minutes. Let cool 5 minutes. Transfer to wire rack to cool completely. 1 cup coconut milk (or the rest of 1 can)
Mix well in a bowl: Sprinkle over the milk and let stand for 10 minutes:
2 tbsp. melted coconut oil 1 ½ tsp. gelatin
2 tbsp. cocoa powder Reheat the milk and lemon mixture till nearly boiling, whisk in
1-2 tbsp. honey gelatin mixture until completely dissolved. Turn off heat. Whisk in:
When cookies are completely cool, drizzle chocolate mixture over 3 tbsp. honey
them and place in refrigerator. 1 tsp. vanilla
Pour into 3 dishes and refrigerate for at least four hours. To unmold,
run a knife around the edge and turn over on a plate. To make
unmolding easier, place dishes in a hot water bath for a minute or two.
Garnish with lemon rind.
 Spices and Seasonings GARAM MASALA POWDER
4 black cardamom pods
PUMPKIN PIE SEASONING 4 green cardamom pods
2 tbsp. ground cinnamon 3” cinnamon stick
1 tbsp. ground ginger 4 bay leaves
1 ½ tsp. ground allspice 1 tsp. whole cloves
1 ½ tsp. ground cloves 12 peppercorns
1 ½ tsp. ground nutmeg 1 tsp. grated nutmeg
OR
2 tbsp. green cardamom seeds
FAJITA SEASONING
3 tbsp. whole cloves
1 tbsp. chili powder
1 tbsp. black cardamom seed
1 tsp. ground cumin
3 tbsp. cinnamon bark bits (broken pieces of 3 sticks)
1 tsp. paprika
1 tsp. peppercorns
1 tsp. salt
1 tsp. fennel seed
1 tsp. ground pepper
2 dry red chilies (optional)
¼ tsp. garlic powder
¼ tsp. cayenne pepper
CHAI TEA BLEND
Combine in a medium bowl:
CHILI POWDER
1 tbsp. ground nutmeg
2 tbsp. paprika
1 tbsp. ground ginger
2 tsp. oregano
2 tbsp. ground cinnamon
1 ½ tsp. ground cumin
One by one, grind:
1 ½ tsp. garlic powder
2 ½ tbsp. cardamom seeds
¾ tsp. onion powder
2 tbsp. black peppercorns
½ tsp. cayenne pepper
1 tbsp. whole cloves
6 star anise pods
CURRY POWDER
Add to the mixture, along with:
2 tbsp. whole toasted cumin seeds
2 ½ oz. loose black tea
2 tbsp. whole toasted cardamom pods
Stir to combine. Store airtight in a cool dry place.
2 tbsp. whole toasted coriander seeds
¼ cup ground turmeric
1 tbsp. dry mustard
1 tsp. cayenne pepper