Tag Archives: grain free

Mushroom Madness

Along with our oven seared broccoli, mushrooms were on the menu.  CI, again, has the magic method for achieving flavorful, tender mushrooms.  This is our dumb-ed down version.

Slice mushrooms.

Heat one tablespoon oil in a heavy skillet on medium heat.

Add mushrooms and cook until mushrooms release moisture, approximately 5 minutes.

Turn heat to medium high and cook an additional 8 minutes, until moisture evaporates.

Add 1 tablespoon butter and cook until dark brown, an additional 8 minutes.

Salt/pepper to taste. Serve.

Since  our oven was hot from the broccoli, I threw some grape tomatoes in the oven on a non-stick pizza pan and cooked them until shriveled.

A colorful addition to our veggie trio.


This post is linked to http://www.foodrenegade.com/fight-back-friday-april-27th


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Filed under Eating well, Gluten Free, Grain Free, Side Dishes

Crab Cakes – Grain free, Gluten Free & Delicious!

Crab cakes have always been a favorite food of mine – whenever we end up at a restaurant that serves them I am always tempted to order them – sometimes I am pleasantly surprised and other times, disappointed.

Lunch today, per my menu plan, was supposed to be salmon cakes, but I ended up making salmon cakes for lunch for myself on Friday and we had lunch out today (the weather was nasty and we both had cabin fever!) so I decided to attempt crab cakes with coconut flour (making them grain free and adding the health benefits of coconut). The results – pretty good! These are fairly inexpensive as well, compared to crab cakes as a restaurant (which usually run $9.99/2 – at low end restaurants).

Here is my cost breakdown: Coconut Flour – $.78, 1 egg – $.32 (and that is at my super expensive organic eggs – $3.79.dz – my local egg sources keep drying up!), 6 oz can of crab (all natural, MSG & preservative free – you could probably find this for less then I paid) – $5.41, Coconut Oil – $.84, Mayo, $.32. Total cost for recipe = $7.67 (I didn’t add in the spices because the cost is so small).  The recipe made 6 which was enough for 3 people with only a small green salad on the side. The coconut flour makes them very filling!

Enough rambling – there is the recipe :

  • 1 TB coconut oil
  • 2 small bell peppers OR 1/2 regular bell pepper OR 4 green onions

Which ever vegetable you use, chop very finely. heat oil in pan you intend to cook the crab cakes in (I used my 10 inch cast iron skillet) and cook the peppers or green onions until soft (peppers will be 3-4 minutes, green onion will be 1-2 minutes at most). Set Aside to cool.

In medium bowl mix:

  • 1  – 6 oz can of crab meat
  • 1 egg
  • 2 TB mayonnaise
  • 1/2 TB Dijon mustard
  • 1/4-1/2 TSP cayenne pepper (depending on your spice preference – we like things spicy so I used 1/2 tsp and they definitely had a kick!)
  • 2 cloves of garlic (pressed or minced)
  • 1/4 tsp Old Bay seasoning
  • Salt & Pepper to taste (I used a few grinds of both)
  • 2 1/2 TB coconut flour

Add in the cooked peppers (or green onions)

Mix well and form into patties. The patties should be about 1/2 inch thick – just thick enough that they will stay together but not too thick that the middle won’t cook.

Heat remaining 3 TB of coconut oil in the pan you cooked the peppers in on medium high heat. When the oil is hot, put in the cakes. My 6 cakes just fit in a 10 inch skillet and it was a little difficult to flip them. You could cook them in batches or use a bigger pan. If you use a bigger pan, you might need more oil. You want enough oil that there is a thin layer under the cakes. Shake the pan a few times to distribute the oil. Cook for 5-6 minutes, then flip and cook for another 2 minutes.

Remove from pan and serve. I served them with a Dijon aioli and a green salad.

And there it is! Crab cakes that are mostly guilt free (Don’t forget crab is an excellent source of vitamin B12!) and just as delicious. Enjoy!!



Filed under Eating well, Gluten Free, Grain Free