Healthy Crab Cake Recipe

 

UPDATE: I tried this recipe with canned crab meat and it DID NOT WORK. The original below is with fresh crab meat which is more moist. If you use canned crab meat, you may need to add more binders (eggs, mayo, etc.). Carry on!

ORIGINAL POST: You may be asking yourself: are crab cakes healthy?! Well, that depends. A lot of restaurants make them with a bunch of processed ingredients and white flour bread crumbs and all sorts of things, so definitely check before you order them out; however, if you make crab cakes at home (which is really easy and fun!), you can be SURE they are healthy, especially if you use my recipe below ;). They are also delicious:

IMG_8118

 

The texture is fabulous. Just like a regular crab cake made with bread crumbs. 

IMG_8122

 

Here’s the recipe:

Low-Carb Healthy Crab Cakes
Serves 4
These crab cakes are delicious and guilt-free! Enjoy your beloved favorite food, crab cakes, WITHOUT having to worry about pesky processed ingredients, gluten, bread crumbs, etc. Simple - make them and have them ready in less than 30 minutes!
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 pound crab meat (you can use either claw-meat or back-fin which is usually used for crab cakes)
  2. 1/4 cup coconut flour
  3. 1 egg
  4. 1/4 tsp salt
  5. 1/2 tsp pepper
  6. dash paprika
  7. dash cayenne or other hot pepper sauce/powder
  8. 1/2 tsp garlic powder
  9. 1/2 tsp onion powder
  10. 1/2 tsp dried mustard or 1 tsp prepared mustard
  11. 1/2 small to medium onion (white or yellow)
Instructions
  1. Preheat non-stick or cast iron pan over medium to medium-high heat.
In food processor
  1. Cut onion in half and peel. Put half onion in food processor and process until diced. Then, add other ingredients and processed until homogeneously combined. Do not over process.
Without food processor
  1. Dice onions. Whisk egg, and add spices to egg. Then add coconut flour and mix until combined. Use hands to pull apart crab meat into small pieces/strings. You can also use a knife to dice it up. Then mix the crab meat with the other ingredients until combined.
  2. Divide mixture into 4 equal parts, and then form patties. You can do this by first creating a ball by cupping your hand, then smashing it down into a patty. Put a small amount of olive oil, coconut oil or butter in your preheated pan, and give it a few seconds to heat up. Then, place the 4 crab cakes in the pan. They should sizzle when they hit the pan, and if they don't your pan isn't hot enough, so take the off and let it heat up a bit more. After a few minutes and the bottom is browned nicely, flip the crab cake and cook the other side until browned. Serve with tartar sauce.
Nutrition To Fruition http://www.nutritiontofruition.com/
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Salisbury Steak With Mushrooms Recipe

Salisbury steak is one of my favorite things to make for several reasons. First of all, I can get this recipe finished completely in less than 30 minutes. Secondly, if I forgot to thaw out the ground beef, I can easily thaw it out using the microwave or cold water method in 3 minutes or less than an hour, respectively. Even I, the meal-planning ultimate advocate, don’t always plan my meals out as I should. When I don’t, this is my go-to recipe. Best of all? It’s gluten-free. That’s right, no bread crumbs here. It’s low carb as well since I am using coconut flour. It is Paleo friendly, Diabetes friendly, Low-carb friendly, Ketogenic friendly. The only thing it is NOT is vegetarian friendly. I’ll work on that ;).

First I take a pound (ish) of ground beef, 1 egg, and 1 teaspoon of italian seasonings and put them in a bowl.
First I take a pound (ish) of ground beef, 1 egg, and 1 teaspoon of italian seasonings and put them in a bowl.
This lovely stuff is going to be my binding agent. You need about 1/4 cup. Add that to the bowl as well.
This lovely stuff is going to be my binding agent. You need about 1/4 cup. Add that to the bowl as well.
I use the dough hook attachment on my kitchenaid, but you can mix this together by hand (messy) or with a spoon (takes a while).
I use the dough hook attachment on my kitchenaid, but you can mix this together by hand (messy) or with a spoon (takes a while).
Here it is, mixing....
Here it is, mixing….
And mixing up some more.
And mixing up some more.
I have a cast iron pan that is heating on the stove at medium-high heat. Make sure it's heated thoroughly so you get that nice browning action on your meat. Also, it needs to be well seasoned so your meat won't stick.
I have a cast iron pan that is heating on the stove at medium-high heat. Make sure it’s heated thoroughly so you get that nice browning action on your meat. Also, it needs to be well seasoned so your meat won’t stick.
I form the meat into 4 equal patties.
I form the meat into 4 equal patties.
I then place the equal sized patties on the cast iron pan. It should sizzle. If it doesn't, your pan isn't hot enough.
I then place the equal sized patties on the cast iron pan. It should sizzle. If it doesn’t, your pan isn’t hot enough.
This is when I chop up some crimini mushrooms, but you can use any type of mushrooms really.
This is when I chop up some crimini mushrooms, but you can use any type of mushrooms really.
My beef is getting pretty close to done!
My beef is getting pretty close to done!
Now you just need some stock. This is chicken stock, but you probably should use beef stock for continuity of flavor. By the way, notice how this stock looks like Jello? Yes. That is what it's SUPPOSED to look like. IF your stock doesn't gel most of the time, you are not simmering it long enough OR you are boiling it too hard and breaking down the gelatin. Gelatin is good for you, so this is what we're going for!
Now you just need some stock. This is chicken stock, but you probably should use beef stock for continuity of flavor. By the way, notice how this stock looks like Jello? Yes. That is what it’s SUPPOSED to look like. IF your stock doesn’t gel most of the time, you are not simmering it long enough OR you are boiling it too hard and breaking down the gelatin. Gelatin is good for you, so this is what we’re going for!
So not shown, I took about 2 tbsp of cassava flour and mixed it with a little bit of the fat from the top of the stock. You could also use butter if your stock is lean or from a carton. I cook that until it's a "roux", nice and pasty and starting to darken a bit, then I add the stock. Then I add the mushrooms and cook those until they're done.
So not shown, I took about 2 tbsp of beef fat from the stock and cooked the mushrooms until they were soft. Then I added the cassave flour until that and the beef fat makes a paste. If the mushrooms suck up all the fat, you may need to add a little bit more – use your judgment – just make sure a paste forms. Then I add the stock slowly and cook over medium heat until it thickens. This is the gravy that you pour over the beef patties to make salisbury steak.

I can’t seem to get a good picture of the finished product, but just pour the mushroom gravy over the steak (and maybe some mashed potatoes) and serve with a green vegetable, like broccoli. You can also cut the mushrooms into smaller sizes if you prefer. Recipe card is below! I will update this with a better picture at some point.

 

Salisbury steak with mushrooms
Serves 4
This is an easy weeknight dinner that takes less than 30 minutes to make!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
For beef patties
  1. 1 pound grass-fed ground beef
  2. 1 tsp italian seasoning
  3. 1 egg
  4. 1/4 cup coconut flour
For gravy
  1. 6-8 mushrooms, sliced
  2. 2 tbsp cassava flour or other starch (corn starch, potato starch)
  3. 1 cup homemade beef stock
  4. 2 tbsp homemade butter or beef fat skimmed from stock
Instructions
  1. Preheat skillet over medium-high heat. Cast iron preferable. Combine ingredients for beef patties in electric mixer using paddle or dough hook, or by hand. Mix until ingredients homogeneously combined. Divide mixture into 4 equal parts, then form into patties. Place patties on preheated skillet. You should hear a sizzle. Cook for about 6-7 minutes per side, until meat is thoroughly cooked and no pink remains (or until meat reaches 160 degrees to ensure food safety).
  2. While meat is cooking, melt butter or beef fat in pan, then add mushrooms and cook until soft. Add cassava or other starchy flour (e.g., corn starch, potato starch) and stir until a paste forms. Cook paste until bubbly. Then, add beef stock slowly. Stir until thickened. Pour over beef patty. Serve meal with mashed potatoes and broccoli.
Nutrition To Fruition http://www.nutritiontofruition.com/
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Recipe: Peanut Butter Cups

I hardly ever make even “healthy” desserts because I know myself and I know my small amount of self control that I have. If I make a dessert I have a hard time not eating the whole thing. Because of this, lately I just stay away. These peanut butter cups are no different. They are TOO AMAZING. I might have to hide the rest of them. I’m sitting here staring at 7 of them (cause I definitely ate 2) wanting them to disappear so I don’t eat them.

PBCUPS

 

These are gluten-free and if you use dairy-free chocolate they are dairy-free. They are not Paleo. Sadly peanuts are a legume and not a nut, but if you soak your peanuts for 24 hours and then dehydrate before roasting to make peanut butter, you may tolerate them even if you don’t usually do well with legumes.

Instructions

Grab a bag of chocolate chips.
Grab a bag of chocolate chips. This one was 10 ounces. Add approximately a tablespoon of coconut oil. No, this is not a local NC recipe ;). Put it on the stove to melt.
Meanwhile, mix the following ingredients in a kitchen aid mixer with the dough paddle: 3 tbsp butter, ghee, coconut oil or palm shortening, 1 cup prepared smooth peanut butter, 1/4 cup maple syrup and 1/2 cup or less of powdered sugar.
Meanwhile, mix the following ingredients in a kitchen aid mixer with the dough paddle: 3 tbsp butter, ghee, coconut oil or palm shortening, 1 cup prepared smooth peanut butter, 1/4 cup maple syrup and 1/2 cup or less of powdered sugar.
Mix that up until it's nice and creamy. Scrape the sides as necessary.
Mix that up until it’s nice and creamy. Scrape the sides as necessary.
You should be stirring your chocolate every now and then while you're doing the whole peanut butter part. When it's melted it should look something like this.
You should be stirring your chocolate every now and then while you’re doing the whole peanut butter part. When it’s melted it should look something like this.

 

You can add more coconut oil to make the chocolate thinner if needed. Do not add water or milk. (learned this the hard way!) Pour chocolate into bottom of a regular sized muffin liner, and as it cools slightly press it against the sides. This is optional, but it will make the finished product more uniform looking.
You can add more coconut oil to make the chocolate thinner if needed. Do not add water or milk. (learned this the hard way!) Pour chocolate into bottom of a regular sized muffin liner, and as it cools slightly press it against the sides. This is optional, but it will make the finished product more uniform looking.
After filling around 9 cups (you will have leftover chocolate - this is necessary), put them in the freezer to harden slightly, for only a minute or two. Then grab your little ice cream/cookie dough scoop, or a spoon if you don't have one, and start scooping our your creamy peanut butter batter. Scoop it onto the hardened chocolate, and press down slightly until flat. Then pour the melted chocolate (you may have to reheat) over the peanut butter scoop until completely covered.
After filling around 9 cups (you will have leftover chocolate – this is necessary), put them in the freezer to harden slightly, for only a minute or two. Then grab your little ice cream/cookie dough scoop, or a spoon if you don’t have one, and start scooping our your creamy peanut butter batter. Scoop it onto the hardened chocolate, and press down slightly until flat. Then pour the melted chocolate (you may have to reheat) over the peanut butter scoop until completely covered.

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Piazza Oval Ice Cream Scoop / Decoration Scoop

Stick 'em in the freezer for about 10-15 minutes until they harden. I didn't have any issues with chocolate bloom, but if you do struggle with that, just temper the chocolate by throwing in a reserved chocolate chip from the bag after you get done melting it and right before you're about to pour it in. That should do the trick.
Stick ’em in the freezer for about 10-15 minutes until they harden. I didn’t have any issues with chocolate bloom, but if you do struggle with that, just temper the chocolate by throwing in a reserved chocolate chip from the bag after you get done melting it and right before you’re about to pour it in. That should do the trick.
Yummmmmmmy....
Yummmmmmmy….
These were so delicious!
These were so delicious!

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12 Cup Muffin Pan

Ghee (Original Cooking Variety), 12 oz, Vadik Herbs (Bazaar of India)

  

 

Peanut Butter Cups
Serves 12
These delicious and somewhat healthy peanut butter cups are great for a gluten-free dessert when you're craving candy and want to avoid the preservatives in most commercial PB cups!
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
Ingredients
  1. 1 (10 oz) bag chocolate chips, bittersweet preferably to decrease sugar
  2. 1-2 tbsp coconut oil
  3. 1 cup peanut butter
  4. 1/2 cup powdered sugar (or less if trying to cut back!)
  5. 1/4 cup maple syrup
  6. 3 tbsp butter
  7. 9 full sized muffin liners in muffin tin
Instructions
  1. Put chocolate chips in double boiler or on very low heat on stove to melt with coconut oil. Make sure to stir consistently, at least every minute or two. Meanwhile, add the rest of the ingredients to a mixer and mix until creamy, scraping sides with spatula as necessary.
  2. When chocolate is melted, stir and make sure it's creamy and liquid, adding more coconut oil to make it more liquid-y. then, take a spoon and cover bottom of muffin liners, pressing into sides so chocolate goes slightly up side. After completing 9, put in freezer until hardened, about 2 minutes.
  3. After the chocolate is hardened, take a small cookie dough or ice cream scoop, and scoop peanut butter on top of hardened ice cream, pressing down until flat, but leaving some space between peanut butter and sides of muffin tin. Then, pour the rest of the chocolate over top until covered (may have to reheat). Put in freezer for another 10-15 minutes until fully hardened. At this point the cups should be able to easily be peeled from the wrappers for pretty presentation. Enjoy!
Adapted from Food 52
Adapted from Food 52
Nutrition To Fruition http://www.nutritiontofruition.com/
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Rutabaga Nutrition & Recipes: Bringing it Back

What happened to the dear, old rutabaga? I’m not really sure. I hardly EVER see recipes that include the rutabaga (I have to purposely search or dig for them), despite seeing it at the farmer’s market and the store often. Also, no one really talks about how nutritious the rutabaga is! We’re always talking about starchy roots & tubers like yams, purple potatoes, white potatoes, etc., but never is the rutabaga included in that list! Well, I’m bringing it back. Collards are the new kale. Rutabagas are the new sweet potatoes. (PS: Rutabagas are Paleo)

You just can't mess with perfection.
You just can’t mess with perfection.

Flavor Profile

Rutabagas have an AMAZING flavor. It is starchy, but rooty kind of like a carrot, with hints of cauliflower, and just plain deliciousness. They go excellent with onions, meat, carrots and ESPECIALLY greens. Greens are rutabagas were made for each other.

What is a Rutabaga?

Here’s the crazy thing about Rutabagas. It is a root, like a potato (although technically a tuber), a yam, or a carrot. BUT WAIT…It’s also like cabbage, broccoli and kale — the cruciferous family (it is part of Genus Brassica).  SO, if you like potatoes, kale, broccoli and cabbage, you’ll probably like rutabagas. Just guessing, here. I like them (but I am a lover of almost all vegetables). The other great thing about rutabagas is they can give you some variety in the winter. They are a winter crop, so if you are a locavore, like me, you might want to grab some if you get bored of carrots, broccoli, collards and kale. 

What do I DO with a Rutabaga?

Rutabagas are pretty easy to prepare. You can boil them, steam them, pressure cook them, even roast them! They are very versatile, just like the potato. My favorite thing to do with them is put them in soup. Recipe Below. Click Here to Jump To It

I usually peel them first, but there is no rule written in stone that you can’t eat the peel. You could always save it and throw it in the stock, which I usually do. It’s kind of like a carrot – you CAN eat the peel, but it has an earthy flavor that some people dislike. The inside is white, and after you peel it, you can chop it up into pieces of any size, depending on what you want to do with it. If you throw it in some soup, your husband might think it’s a slightly yellowish potato with a little bit of a different taste. Just sayin’. (You could also just put a little bit in your mashed taters and no one would be the wiser.)

Rutabaga Nutrition Information

One medium Rutabaga contains:

143 calories (but who cares anyway?)

4 grams of protein (pretty fly for a white … veggie?)

0.62 grams of fat (what did you expect?)

33.27 grams of carbohydrate (see what I meant when I said STARCHY?)

8.9 grams of fiber

166 mg calcium (it’s true! there’s calcium in there! Thanks Brassica family!)

1.7 mg Iron (don’t write home about this)

77 mg Magnesium (or Magnesi-YUM)

205 mg Phosphorus (most people get enough of this)

1177 mg Potassium (most people DON’T get enough of this)

46 mg Sodium

0.93 mg Zinc

96.5 mg Vitamin C (enough to ward of scurvy in the dead of wiiiinter)

Some cool B vitamins

Very little vitamin A, E, D, or K (the fat soluble vitamins). Hey, there’s not much fat here, alright? Add some butter and be happy.

Rutabagas vs. Potatoes

So, if you know me, you know I LOVE CHARTS. <3 So much.

So here’s a beautiful chart on the nutrition information of Rutabagas vs. Potatoes. So go out there and reap the rutabaga reward. As you can see, they are more nutrient dense than potatoes, LESS starchy (but still starchy), LESS caloric (but still caloric), and with MORE micronutrients (with a couple of exceptions below). By the way, this chart is per 100 grams, vs. the list above which is for one entire medium rutabaga, approximately 386 grams. 

    Rutabaga Potato
Water g 89.43 81.58
Energy kcal 37 69
Protein g 1.08 1.68
Total lipid (fat) g 0.16 0.1
Carbohydrate, by difference g 8.62 15.71
Fiber, total dietary g 2.3 2.4
Sugars, total g 4.46 1.15
Minerals      
Calcium, Ca mg 43 9
Iron, Fe mg 0.44 0.52
Magnesium, Mg mg 20 21
Phosphorus, P mg 53 62
Potassium, K mg 305 407
Sodium, Na mg 12 16
Zinc, Zn mg 0.24 0.29
Vitamins      
Vitamin C, total ascorbic acid mg 25 9.1
Thiamin mg 0.09 0.071
Riboflavin mg 0.04 0.034
Niacin mg 0.7 1.066
Vitamin B-6 mg 0.1 0.203
Folate, DFE µg 21 18
Vitamin B-12 µg 0 0
Vitamin A, RAE µg 0 0
Vitamin A, IU IU 2 8
Vitamin E (alpha-tocopherol) mg 0.3 0.01
Vitamin D (D2 + D3) µg 0 0
Vitamin D IU 0 0
Vitamin K (phylloquinone) µg 0.3 1.6

 Recipes

Finally, getting to the good part. Here’s something I made tonight:

Root'n Toot'n Chicken Soup
Root’n Toot’n Rutabaga Chicken Soup

I call this Root’n Toot’n Chicken Soup (because of the Roots, y’all.) It’s deliciousness at its finest. Recipe card below! And below that are some links to other recipes you should try. Seriously, try them. Get out of the potato/kale FUNK.

Root'n Toot'n Chicken Rutabaga Soup
Serves 4
A wonderfully filling soup that is a good gluten-free alternative to chicken noodle soup. This soup includes all 3 macronutrients (protein, fat, carbohydrate) in the healthiest way possible. A very balanced meal that is also delicious and filling. Also very good if you are sick. Eat away!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1.5 Liters (about 6 cups) preferably homemade chicken stock
  2. 1 cup chicken, cooked and chopped
  3. 3 crimini mushrooms, sliced
  4. 4 small carrots, sliced (or 2 large carrots, sliced)
  5. 2 to 4 leaves of collards, cut into pieces
  6. 1 medium rutabaga, cut into cubes or sliced and quartered
  7. 1/2 tsp salt (or to taste -please don't use this much if you have high blood pressure)
  8. 1/2 tsp pepper
Instructions
  1. Combine all ingredients in pot, bring to simmer. Simmer for 15-20 minutes, or until rutabagas and carrots are tender. It's that easy!
Notes
  1. This is a great meal for a weeknight when you have leftovers and don't have much time to prepare dinner. It is SO delicious.
Nutrition To Fruition http://www.nutritiontofruition.com/

Other recipes to try:

Rutabagas with Mashed Potatoes 

Autumn Harvest Soup

Roasted Rutabagas

Mashed Rutabagas

Source: my own brain and USDA Food Nutrient Database

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Beef & Broccoli Stir fry Recipe

My husband came up with this recipe for a Beef/Broccoli stir-fry and it’s AMAZING. I was pretty impressed. We served it with rice, but if you’re doing Paleo you might wanna skip the rice and just have an extra big helping. Add some carrots and cauliflower if you want, that makes it great. You could also potentially grate some cauliflower with a thick cheese grater and serve it over the grated cauliflower. That would be an excellent rice substitute for low-carb/Paleo. Enjoy!

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Above is the first time he made it without carrots/cauliflower. Below is the time we made it with both.

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Either way, it turns out delicious! The recipe is below.

 

 

Beef and Broccoli Stir Fry
Serves 4
This delicious stir-fry recipe is gluten-free and Paleo friendly with a few small changes. You will LOVE it!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 Cup Stir-fry Beef
  2. 1 Tbsp Olive Oil
  3. 3 Tbsp Gluten-free Soy Sauce or Coconut Aminos (if Paleo)
  4. 1 Tbsp Balsamic Vinegar
  5. 1 Tsp Garlic Powder
  6. 1/4 Tsp Crushed Red Pepper (optional - makes it spicy!)
  7. 1 1/2 cup Broccoli or other Veggies
Instructions
  1. Heat a wok over medium-high heat until water sizzles and dances when flicked onto it. Add Oil, allowing it to drip down the sides. Add Beef and brown on both sides. Then add soy sauce/coconut aminos, vinegar, garlic powder and red pepper flakes. Stir well and then add Broccoli/veggies. After broccoli starts to soften, put the lid over the top for 2 minutes to fully steam broccoli. Serve over rice (optional).
Nutrition To Fruition http://www.nutritiontofruition.com/
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