Table Of ContentCooking for the
™
Specific Carbohydrate Diet
Over 100 Easy, Healthy and Delicious Recipes
That Are Sugar-Free, Gluten-Free and Grain-Free
Erica Kerwien
Copyright text and photographs © 2013 by Erica Kerwien. Copyright concept and design © 2013 by Ulysses Press
and its licensors. All Rights Reserved. Any unauthorized duplication in whole or in part or dissemination of this
edition by any means (including but not limited to photocopying, electronic bulletin boards, and the Internet) will be
prosecuted to the fullest extent of the law.
Published by
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN: 978-1-61243-193-2
Library of Congress Catalog Number 2013930888
10 9 8 7 6 5 4 3 2 1
Acquisitions Editor: Kelly Reed
Project Editor: Katherine Furman
Managing Editor: Claire Chun
Editor: Phyllis Elving
Proofreader: Lauren Harrison
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Photographs: © Erica Kerwien
Distributed by Publishers Group West
IMPORTANT NOTE TO READERS
This book has been written and published strictly for informational and educational purposes only. It is not intended
to serve as medical advice or to be any form of medical treatment. You should always consult your physician before
altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines
as described in this book. Do not stop or change any prescription medications without the guidance and advice of
your physician. Any use of the information in this book is made on the reader’s good judgment after consulting with
his or her physician and is the reader’s sole responsibility. This book is not intended to diagnose or treat any medical
condition and is not a substitute for a physician.
This book is independently authored and published and no sponsorship or endorsement of this book by, and no
affiliation with, any trademarked brands or other products mentioned or pictured within is claimed or suggested. All
trademarks that appear in this book belong to their respective owners and are used here for informational purposes
only. The author and publishers encourage readers to patronize the quality brands and products mentioned and
pictured in this book.
To Max, Sam, and Craig—for breaking bread with me nightly and for loading and
unloading the dishwasher countless times.
Contents
Author Preface
About the Specific Carbohydrate Diet
A Quick History of the Specific Carbohydrate Diet (SCD)
Kitchen and Pantry
Basic Recipes
Soaked Nuts, Seeds, and Beans
Almond Milk (and Other Nut Milks)
Almond SCD Yogurt
Coconut Milk
Cashew Milk
Sweet Cashew Cream
Sour Cashew Cream
SCD Yogurt
Herbed Cream Cheese
Clarified Butter and Ghee
Crème Fraîche (Sour Cream)
Whipped Cream
Nut Butter
Nut Flour
Chicken Broth
Beef Broth
Vegetable Broth
Filtered Water
Sports Drinks (Electrolytes)
Small Bites and Snacks
Cherry Pecan Bars
Zucchini Sticks
Tomato Bruschetta
Grilled Cheese Croutons
Parmesan Crisps
Parmesan Crackers
Almond Saltine Crackers
Cauliflower Popcorn
Beet Chips
Salads and Soups
Cherry Chicken Salad
Tabbouleh
Creamy Coleslaw
Scrambled Egg Salad
Curried Egg Salad
Gazpacho
Tomato Cheddar Basil Soup
French Onion Soup
Black Bean Soup
Seafood Chowder
Italian Wedding Soup
Sauces, Jams, and Dips
Mayonnaise
Honey Mustard Dressing and Dip
Simple Ketchup
Classic Marinara Sauce
Parsley and Spinach Pesto
Ranch Dressing
Curry Dressing
Caramelized Onion Dip
Avocado Crema
Breads, Biscuits, and Crêpes
Simple Sandwich Bread
Sandwich Rounds
Apple Cheddar Panino
Almond Flour Waffles
Almond Brioche
Popovers
Crêpes
Butter Biscuits
No-Corn Cornbread
Banana Bread
Pumpkin Bread
Cinnamon Raisin Bread
Cinnamon Bun Muffins
Tortillas
Pizza Crust (Focaccia)
Garlic Toasts
Vegetables and Mock Starches
Simple Quiche
Almond Tart Crust
Kale Onion Tart
Squash Ribbon Noodles
Spaghetti Squash
Roasted Squash
Roasted Ratatouille
Sweet Fries
Garlic Mashed “Potatoes”
Yellow Cauliflower Rice
Orange Cauliflower Couscous
Roasted Cauliflower Rice
Fried Cauliflower Rice
Poultry, Meat, and Seafood
Classic Roasted Chicken
Falling-off-the-Bone Chicken
Chicken Tenders
Chicken Pot Pie
Dirty Rice
Ragu Bolognese (Red Meat Sauce)
Fennel Pesto Meatballs
Stuffed Bell Peppers
Braised Short Ribs and Carrots
Citrus Tuna Kebabs
Cured Salmon (Gravlax)
Parchment-Baked Fish
Pan-Fried White Fish (Sole Meuniere)
Fish Tacos
Sweet Treats
Crunchy No-Grain Granola
Apricot Frozen Yogurt
French Vanilla Ice Cream
Lemon Pound Cake
Yellow Birthday Cake
“Oatmeal” Raisin Cookies
Breakfast Cookies
Blueberry Cinnamon Coffee Cake
Pumpkin Pie
Vanilla Frosting
Marshmallow Meringue Frosting
Cream Cheese Frosting
White Glaze
Measurements and Substitutions
Resources
Acknowledgments
About the Author
Author Preface
You Are Perishable—Eat Accordingly
When my oldest child, Max, was six years old he was misdiagnosed with scarlet fever
and almost lost his life. By day three of the prescribed antibiotics his lungs were filled
with fluid, he couldn’t lift his body off the bathroom floor, and his fingers and toes were
turning blue. I called 911 and the local fire department arrived moments later to pump
his body with epinephrine and rush him to the closest emergency room. He spent the
rest of the week at the hospital where he received more antibiotics, but a diagnosis was
never reached. He was tested for various possible irritants and allergies but the doctors
couldn’t find a cause.
Over the next several years Max had a series of infections, more antibiotics, and in
2005 he was diagnosed with Crohn’s disease. He was cared for by well-respected
doctors in our community, and we were told there wasn’t a cure or reliable treatment for
Crohn’s. We would have to experiment to see which pharmaceutical options best
controlled the symptoms and go from there. Around this time someone told me that the
Specific Carbohydrate Diet (SCD) might help my son with his Crohn’s disease, yet not
a single doctor mentioned a diet. In fact there was no mention of diet in the medical
literature I received, and I couldn’t find one on the official Crohn’s and IBD
(inflammatory bowel disease) websites.
Fast-forward six years. A lot has changed since I first heard about SCD. Our society is
now closely scrutinizing where our food comes from and what’s in it. There is a
proliferation of diets that exclude processed foods, grains, dairy, and sugar, or variations
on this theme. We are taking matters into our own hands: growing food ourselves,
buying only from trusted sources, and finding joy in cooking at home. We also know
that no single lifestyle, diet, or food pyramid fits all people. No two people are
genetically the same, so it makes perfect sense that each person should eat food that
works well for his or her body.
As my family began to change the way we ate, my son’s health—and my family’s
health—improved. At the suggestion of a coworker I started a website, comfybelly.com,
to track and share my recipes. My hope was that others would enjoy them and find out
about SCD, and that I would learn in the process. I got all that and more. I’m so grateful
that I found SCD and discovered so many other food blogs and books on SCD. But
most of all, I’m grateful for Elaine Gottschall’s landmark book Breaking the Vicious
Cycle, as well as her efforts to research and publish her findings, and to reach out to so
many.
The following pages are filled with new delicious recipes that work well for SCD, and
I’ve also included some of the much-loved recipes from the Comfy Belly website. I
