Coconut Sugar

So I've tried to do some reading on coconut sugar.  There are not a lot of studies, and it is a very new product on the market.  My findings have found the following:

1. It is not as good for you as honey
2. The creation of coconut palm sugar has cut down the growth of regular coconuts driving up the price and limiting regular coconut products
3. It would be similar to maple syrup since it is a sap (which is not allowed on SCD)
4. It does contain a lot of prebiotic fiber called inulin which feeds good probiotics in the gut

I guess coconut sugar is out of the diet....Sad.....It was tasty....Back to honey. :)

Here is a response I found online:

http://paleohacks.com/questions/18798/i-am-on-the-specific-carbohydrate-diet-is-coconut-nectar-a-bad-sugar#axzz27L5cEfdc

I contacted the company Coconut Secrets directly to know more about the sugar composition of coconut nectar/sugar to see if it contained mostly sucrose (like the SCD illegal maple syrup and white sugar), or mostly free glucose and fructose (like the SCD legal honey).
Here are the answer they provided:The sugar breakdown of the fresh coconut sap directly out of the tree is 0.5% glucose, 1.5% fructose, and 16% sucrose. However, when the excess liquid is evaporated from the fresh sap to make our Coconut Nectar or Crystals, the naturally occurring sugars become more concentrated (more so in the Crystals than the Nectar), which causes the percentage of glucose to increase to approximately 8-10%, the fructose 10-12%, and the sucrose increases to nearly 74%. The good news is that the presence of inulin and FOS (soluble fiber) are the key factors that maintain the glycemic index at an average of 35 GI.
My opinion: Sucrose is the main type of sugar, which is not appropriate for either the SCD or GAPS diet. Coconut sugar/nectar would also be contained a high-fructose, or high-FODMAP sweetener. On top of that, the inulin and FOS (FODMAPs) found in this sugar can cause a lot of GI issues for people with IBS, SIBO or fructose malabsorption.
Bottom line: Stay away from it. In any case, sugar should be avoided with SIBO

Caramel Dip

I'm finding lots of good uses for coconut sugar as it will crystallize unlike honey.  It also has a nice brown sugar flavor if you are using the unrefined organic variety.  After buying some local apples, I quickly got the craving for a good caramel dip.  It's one of the best things I've made in a long time.  Enjoy.

Caramel Dip

2/3 cup coconut sugar
6 Tbsp butter
3 Tbsp homemade yogurt
1 Tbsp pure vanilla extract
a dash of salt
a dash of cinnamon (optional)

Simmer in a sauce pan on medium low heat, just enough to keep it bubbling.  Stir constantly until it just about reaches "soft ball" stage, about 5 minutes. Remove from the heat and stir in the vanilla. Enjoy over ice cream or as a great apple dip. Refrigerate leftover.  It might need to be warmed up a bit before using the next time.

Soft Ball Stage:
I just have a cup of water handy.  Drizzle in a little caramel periodically and see if it will stay together.  That's when it's done.  Also, it will start to separate from the bottom of the pan.

Cinnamon Caramel Apples

 

So I was ordering my bulk almond and coconut flour from amazon.com when I came across coconut sugar.  It is low glycemic and full of vitamins and minerals.  I don't know if it is technically in the SCD diet since I can't find much info on it.  If you know any more about this product, I'd love to hear from you.  I got the unrefined organic kind.  It is YUMMY!  You can use it in this recipe or use honey. 

Cinnamon Caramel Apples

4 Gala apples, peeled and sliced 1/4 in thick
1/3 cup coconut sugar (or honey)
1 tsp cinnamon
3 Tbsp butter

Let all the ingredients simmer in a pot on the stove until the apples start to soften.  Serve plain or with a scoop of homemade ice cream or a dollop of sweetened vanilla homemade yogurt. 

Here is the link to the coconut sugar I bought on Amazon.com

http://www.amazon.com/Navitas-Naturals-Coconut-16-Ounce-Pouches/dp/B004KPFUCO/ref=sr_1_2?ie=UTF8&qid=1348260060&sr=8-2&keywords=coconut+sugar+organic

Italian Meatballs

I felt the urge to change up my regular spaghetti with some Italian meatballs while I still had some fresh herbs outside.  Dried herbs are still fine if you don't have a few left in your garden.

Italian Meatballs

1 lb ground pork
1 lb ground turkey sausage
1/4 cup chopped fresh chives
1/4 cup chopped fresh basil
1/2 tsp salt
1/4 tsp black pepper
1 tsp garlic


Mix all ingredients together.  Line a cookie sheet with parchment paper.  Using a cookie scoop, make balls, roll into shape, and put on the cookie sheet.  Bake at 400 for about 20 minutes or until done.  Add to your favorite spaghetti sauce and serve over zucchini pasta.

Crock Pot Southwest Chicken

I tweaked a great crock pot recipe to be SCD friendly.  It has a lot of fresh flavor and could be a great soup or served as a main dish.  For non-SDC'rs serve over brown rice and add black beans and corn.

Crock Pot Southwest Chicken

2 boneless skinless chicken breasts
1 - 10oz can of tomatoes with mild green chilies
1 can black beans (non SCD - optional)
1 cup frozen corn (non SCD - optional)
1/4 cup chopped fresh cilantro (with extra for topping before serving)
1 1/2 cups chicken broth
1 Tbsp fresh minced garlic
1/2 cup chopped onion
1 tsp cumin
1 tsp chili powder
1 tsp salt
1/2 tsp pepper

Shredded Muenster or Provolone cheese for topping
Serve over rice (non scd) or as a soup

Combine chicken broth, beans, corn, tomatoes, cilantro, onion, and spices in the crock pot.  Lay the chicken breasts on top and cook on high for 2 hours.  Shred the chicken and mix in.  Serve topped with cheese and fresh cilantro. 

Korean Burgers and Onion Rings

I love Food Network's Great Food Truck Race...and the Seoul Sausage team has been making Korean burgers which have been selling like crazy.  Being part Korean myself, I thought, I can do this.  They turned out very yummy.  They do have soy sauce, but being fermented, it is better for your body than other soy products.  However, if you need absolutely no soy, then just leave it out. 

Korean Burgers (makes 4)

1lb. low fat hamburger
4 Tbsp soy sauce
1 Tbsp sesame oil

3 scallions chopped
1 Tbsp rice vinegar
2 Tbsp honey
1 Tbsp fresh minced garlic
1 tsp fresh grated ginger

Whisk the spices and wet ingredients together, then add them to the hamburger.  Mix well.  Divide into 4 patties and grill to get a nice crispy outside. 

Enjoy with Heidi's Onion Rings from http://scdrecipe.com/recipes-snack/heidis-onion-rings/

Peach Cobbler

I am not sure whether to call this a cobbler or a crisp...Either way it fits in the SCD diet. I was skeptical if it was going to turn out, but we've gobbled it up already. I do freeze my own peaches so they have great flavor. We enjoyed ours with a scoop of vanilla ice cream but I was sneaking it plain by the spoonful too. :)

Peach Cobbler

Filling:

7-9 peaches peeled, pitted, and cut into 1/2 in wedges
1/4 cup honey
1 tsp lemon juice
1/4 tsp nutmeg
1 package unflavored gelatin

Topping:

1 1/2 cup blanched almond flour
1/4 cup honey
4 Tbsp softened butter
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg

Heat oven to 375. Start with the filling and place peaches in a large mixing bowl. Heat honey for 20 seconds in the microwave and whisk in the gelatin. Add honey and spices to the peaches and pour into a baking dish (I used a glass or stoneware pie pan). Mix all the topping ingredients together and put small dollops across the top. Bake for 40 minutes or until the filling is nice and bubbly. Broil the top for just a minute to brown it nicely if need be. Enjoy with a scoop of SCD ice cream from http://www.ccccibs.com/.

 

Lemon Garlic Chicken

This dish gives you that great crunchy skin while keeping the meat moist on the inside.  A twist of lemon gives plain old chicken new life...I served ours with homemade hash browns and green beans.

Lemon Garlic Chicken

2 chicken breast halves bone in and skin on
4 Tbsp butter sliced into 1 Tbsp chunks
2 lemons sliced into 8 slices
1/2 tsp dried thyme
1 Tbsp fresh minced garlic
1/2 tsp salt
1/2 tsp pepper

Heat oven to 400 (convection if you have it...makes the skin crispier).  In a glass or crockery dish, place 4 of the lemons.  Lay the chicken breasts bone down on the lemons.  Rub one tablespoon of butter under the skin of each chicken.  Then rub the outside of each with another tablespoon of butter.  Sprinkle the chicken breasts with the spices and lay 2 lemon slices on top of each one.  Cook uncovered until skin is crispy and inside is done, about 40 minutes. 

Chili and Cheese Chips

The great thing about chili is that you can do anything you want with it!  Make it spicy or mild...Stuff it full of things or keep it simple.  The possibilities are endless.  Here is our family's rendition of this classic dish.  Depending on where you are at digestively, feel free to make it less spicy or add more things such as black beans or shredded carrots. 

Chili

1 lb. lean ground beef (or ground turkey)
1 -28oz can crushed tomatoes
1 cup water
2 Tbsp olive oil
1 onion finely chopped
1 green pepper finely chopped
1 yellow pepper finely chopped
2 Tbsp chili powder
1 Tbsp apple cider vinegar
1 Tbsp fresh minced garlic
1 tsp salt
1/2 tsp pepper
1 tsp cumin
1 tsp coriander
fresh cilantro for topping

Heat oil on medium in the bottom of a pan.  Cook beef, peppers, and onions until veggies are soft.  Add all remaining ingredients.  Simmer for 20 minutes or let cook all day in a crock pot.  Serve topped with fresh cilantro and cheese chips.

Cheese Chips

Line a glass plate with parchment paper.  Sprinkle a light layer of your favorite cheese (we often use cheddar or 2% cheddar for lower fat chips).  Cook in the microwave for 3 minutes or until cheese is very bubble and hard.  Let cool and cut with a pizza cutter.  Enjoy!

Sloppy Joes

This Midwest favorite brings back many memories of visiting my grandparents Iowa farm.  Now with the fall weather and soccer season, this dish once again made it to our table.  Enjoy with baked fries, some fruit, and your favorite veggie. 

Sloppy Joes

1 lb. low fat ground beef (or use ground turkey if you prefer)
1/2 cup tomato puree or tomato juice that has been reduced
2 Tbsp mustard
1/8 cup honey
1 Tbsp garlic powder
1 1/2 tsp salt
1 tsp ground pepper
1 Tbsp dried onion flakes

Cook ground beef in a skillet until browned.  Add remaining ingredients and cook until sauce is thickened. 

Chicken Nuggets

It's hard not to resist something crunchy that you can dip in ketchup or BBQ sauce, and these chicken nuggets don't disappoint.  Plus, they are very fast and work great on a night when there are too many things to do and too little time.

Chicken Nuggets

2 boneless skinless chicken breasts sliced into thin long strips
1/2 cup blanched almond flour
3 Tbsp coconut flour
1/4 cup shredded Parmesan cheese
1 tsp salt
1/2 tsp pepper
1 tsp garlic powder
4 Tbsp olive oil

Place olive oil in a fry pan and heat on medium.  Mix dry ingredients in a shallow bowl.  Pat topping onto chicken strips, coating both sides.  Place immediately in hot fry pan.  Cook with the lid on flipping when one side is brown.  Remove when done (about 5 minutes).  Enjoy with your favorite dipping sauce.