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:

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

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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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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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What Do You Get When You Buy a Side of Beef?

In case you’ve ever wanted to know what you get when you buy a side of beef, here it is:

Keep in mind, each cow is different just like each person is different. This is a grass-fed cow, which produces less poundage than a grain-finished cow. Also, keep in mind that my farmer gave me more liver because apparently nobody wants that. No clue why, it’s some of the most nutritious meat you can buy.

Side of Beef Number of Packages Pounds
Liver 7 8.94
Heart 1 2.965
Brisket 3 10.125
Marrow Bones 1 1.38
Soup Bones 1 4.17
Sirloin Tip 3 7.725
Boneless Stew 14 16.075
Ribeye 13 6.47
Cube Steak 4 4.345
Sirloin Steak 7 5.55
Flank Steak 11 7.18
Tritip roast 2 4.655
Filet Mignon 12 5.155
Stirfry 6 6.735
NY Strip 13 5.916
Chuck Roast 4 10.285
Londoin Broil 3 7.55
Ground Beef 80 84.955
Shoulder Medallion  1 0.61
Eye of Round 3 4.215
Skirt Steak 2 0.97
ribs 6 15.595
TOTAL 195 221.566

Also, we saved a little over $100. Here is the price that these cuts retail for at this particular farm. These cuts are actually way more expensive at a lot of places, especially retail like Whole Foods.

Side of Beef Pounds Number of Packages Usual Price/Lb Total Price
Liver 8.94 7 3 26.82
Heart 2.965 1 3 8.895
Brisket 10.125 3 7 70.875
Marrow Bones 1.38 1 2.5 3.45
Soup Bones 4.17 1 2.5 10.425
Sirloin Tip 7.725 3 7 54.075
Boneless Stew 16.075 14 6.5 104.4875
Ribeye 6.47 13 15 97.05
Cube Steak 4.345 4 6.5 28.2425
Sirloin Steak 5.55 7 10.5 58.275
Flank Steak 7.18 11 9 64.62
Tritip roast 4.655 2 9 41.895
Filet Mignon 5.155 12 19 97.945
Stirfry 6.735 6 7 47.145
NY Strip 5.916 13 15 88.74
Chuck Roast 10.285 4 7 71.995
Londoin Broil 7.55 3 7 52.85
Ground Beef 84.955 80 6.5 552.2075
Shoulder Medallion  0.61 1 10.5 6.405
Eye of Round 4.215 3 7 29.505
Skirt Steak 0.97 2 9 8.73
ribs 15.595 6 3 46.785
TOTAL 221.566 195   1571.4175

So, as you can see, this beef retails for $1571.42, and we paid $1450. Not bad! Saved $121.42.

Here are some wonderful charties. I love charts.

beef beef2

Aaand that’s all I got for now. As you can see, a side of beef is:

1) a lot of ground beef

2) saves a fair amount of money, about 8% of the cost

3) ensure you will have a stock full of beef at all times (until the next one)

4) is really fun to post pictures of and unload

5) is really fun to blog about.

The end! Thanks for stopping by.

-Samantha

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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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Best Local NC Potato Soup & Week 1 Recap

 

So, now that we’re through the first week, I am going to start just posting weekly recaps of what’s been going on with our diet and lives. But first here’s a recap of the first few days of week 1:

Days 1 through 3 

Days 4 and 5

What we’re doing

Why we’re doing it

So, now that you’re all caught up, let me summarize Days 6 and 7 for you, and then I will start next week with weekly recaps. The new year started on a Wednesday, so every week will end with a Tuesday. Hopefully I will get the weekly recaps up by Friday. Cool? Cool. (I am also hoping to include AT LEAST 1 recipe with every weekly recap. That is if my kitchen cooperates and my recipes work out.)

Day 6: We had breakfast for dinner again. I am going to have to apologize in advance, because this happens a lot. Actually, I’m not going to apologize. Breakfast for dinner is awesome. It was the pasture raised sausage (yum!) and eggs, and I cooked up some spinach on the side. Also made biscuits for the hubby and the kids, but I did not partake. This was also the first time I’ve made biscuits with lard, the old style. They said it was good, but I can’t say for sure. I froze the leftovers for breakfasts for the kids and husband later on since the recipe I used made a bunch.

Day 7: We had the most amazing potato soup I’ve ever made. Bear with me a second. Go to my About page if you haven’t already, and look at my husband’s hair. It’s red. He has Irish roots. He loves potatoes (this is what i’m getting at). Despite his love for potatoes, and my 100,000 attempts at making potato soup, it never really turns out wonderful. (It’s always pretty good, just not wonderful). Until this day. So I am going to give you my recipe, out of the goodness of my heart, and because I would be sad if this potato soup recipe were not in the hands of every Irish potato-lover out there (or at least the ones who visit my blog). You know what’s even doubly better? This recipe is gluten-free and 99% North Carolina ingredients.

Here’s how to make it (printable recipe card at the bottom):

1
1. Poke some taters and bake ’em at 400 degrees for 45 minutes. There are 8 here.
2
Get yourself a nice little pat of grass-fed butter, probably about 2 tbsp. Mmm, butter.
3
Melt the butter in a warm, large pot (big enough for the soup).
4
Butter is melting….
5
Add 2 tbsp of cassava flour (grown right here in NC). This is a starchy root.
6
Mix together and make a “roux” like you would with flour.
7
While the roux is cooking, grab some homemade chicken stock. This is about 4 cups, frozen.
8
This is about the time my taters came out of the oven (I had started them way earlier).
9
I put the half-thawed chicken stock in the pot with the roux, and let it thaw completely.
10
Then I took a leaf of sage, a sprig of thyme, and a sprig of rosemary, and chopped finely.
11
Chop, chop! Choppity Chop Chop Chop, Chop Chop Chop Chop Chop…..

 

 

 

12
This is the ONLY ingredient I used that wasn’t local (but it could be), about 1 tsp garlic powder.
13
Now my chicken stock has melted and is starting to thicken. Add herbs/spices/salt/pepper.
14
Start peeling the taters. The peels come off easily if you bake them soft enough.
15
Here’s a peeled tater. It doesn’t have to be perfect, even if some of the peel is still on.
16
Chop the potatoes into loose pieces
17
Add to the warm, and now somewhat thick soup.
18
This buddy is helpful to incorporate the taters.
19
(Not shown) Stir and cook until thick. Add a few kale leaves and cook another 10-15 minutes to soften. Add cream, then garnish with bacon and cheese, or chives, sour cream, etc.
20
C was very excited to eat this soup. She absolutely loved it, and enjoyed spreading it all over the table as well.
21
Here she is feeding herself the soup. Notice how it is also spread all over the table. That is what happens when you have toddlers. 

 
 
 
 
 
 
 
 

22
M loved it, too.

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

That’s it! Super easy and super delicious. Also, this recipe is a money saver. Potatoes are really cheap at the farmer’s market, especially smaller potatoes in the winter, and you only need a few slices of bacon and a couple tablespoons of cheese to make the garnish. This is great if you are running low on your budget, but still want to eat great.

 

So there you go, that’s week 1. It’s only been 1 week and already I’ve had so much fun. I’ve canned beets, I’ve cooked lots of breakfast for dinner, made homemade biscuits (which I couldn’t eat), and driven around trying to find the food that is produced locally. Hopefully next week I won’t have to drive around so much to find what I need since I have an idea of where to look and when. Also, I have a few orders I’ve been able to place online. Thanks for following! Here’s the recipe card.

 

 

 

 

 

 

 

 

 

 

 

Best Potato Soup with Bacon and Cheese (Locavore)
Serves 6
This potato soup, made with 99% local NC ingredients, is amazing, warm and filling. Also good if you're on a budget. Garnish of bacon gives you a meaty flavor without paying for a huge cut of meat for dinner.
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Prep Time
45 min
Cook Time
15 min
Total Time
1 hr
Prep Time
45 min
Cook Time
15 min
Total Time
1 hr
Ingredients
  1. 8 small to medium potatoes (I used white, but yukon would work)
  2. 2 tbsp cassava flour or other starchy flour
  3. 2 tbsp grass-fed butter
  4. 4 cups homemade chicken stock/broth
  5. 1 sprig thyme
  6. 1 sprig rosemary
  7. 1 leaf sage
  8. salt and pepper to taste
  9. 1/4 cup heavy cream from grass-fed cows
  10. 2-3 leaves kale
  11. garnish - pastured bacon bits, shredded cheese, chives, sour cream, etc.
Instructions
  1. Bake potatoes at 400 degrees for about 45 minutes, depending on size. While potatoes are bacon, melt butter in pan, then mix in cassava flour. Stir until thick, creating a "roux". When thickened and bubbly, add 4 cups of chicken stock. Stir until simmering and starts to thicken. Add herbs, salt and pepper. Remove potatoes from oven. Peel skin from potatoes. Chop loosely into pieces and add to soup mixture. Using a potato masher, continue to cook and stir up potatoes until potatoes start to mix in, but there are still larger chunks. Add Kale and cook about 10-15 more minutes until Kale is soft. Then, add heavy cream. Stir until heavy cream is mixed in well, then serve and garnish with bacon bits, cheese, chives, or sour cream. Enjoy!
Notes
  1. Kale is optional. Spinach would work really well, too! Greens are great for you, so it's good to try to get them into whatever meal you're making!
Nutrition To Fruition http://www.nutritiontofruition.com/
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