Crockpot Fajitas


This recipe is featured on Day Two of my Diet Makeover series, served as Fajita Salad over lime-juice-drenched chopped cabbage and cilantro, topped with guacamole and Creme Fraiche. SCD compliant.

In crockpot, layer from bottom to top:
1 sliced large onion
4 large frozen chicken breasts (these are like jumbo big)
1tsp. Granulated garlic, sprinkled over
2tsp. Cumin powder, sprinkled over
2tsp. Sea salt
2 bags frozen sliced bell peppers (Trader Joes Melange a’ Trois, 16 oz each)

Turn crockpot on high for one hour, then low all day. About an hour before serving, use two forks to shred cooked chicken and incorporate it into liquid. Adjust salt, and leave lid off for last hour if there is excess liquid.

This will yield several meals; I always like leftovers for lunch the next day or as a freezer meal.

Day Two [Diet Makeover pt. 9]

It’s day two. I get up just after 7 and find Brother and Sister sitting at the kitchen counter, staring blankly at bowls of sliced apples their dad got for them. Oh boy, it’s day two, the hardest day.

Mr. Dad says Sister threw up a little already this morning, but there wasn’t food in it (sorry for TMI!), so he thinks the diet is already making some effect…detox? Way to go on the positive outlook, Mr. Dad!

After three fried eggs and some juice, Mr. Dad leaves for work. The kids are still staring blankly at their apples, but my eight year old is up by now and turns on the cartoons, so they stumble into the den to watch with her. Just for the record; I don’t let my kids watch movies till noon at home (or at all on schooldays) but it’s vacation with cousins, and it’s actually an excellent distraction from food cravings. OK, done justifying my mommy morals.

When scrambled eggs were ready, I called the kids back to the kitchen, but Brother didn’t come. Found him laying on the couch, mumbling. I carried him back to his eggs but he was so tired, no amount of coaxing would get him to put a bite in his mouth. I knew he was really hungry, even if he couldn’t feel it, so I stuck a slab of butter in his mouth and told him to suck on it. After a bit he took himself back to bed and sawed logs until almost noon.


Eggs, scrambled or fried in butter
Apples, ripe bananas, mandarins as desired, or as snacks until lunch

Chicken veggie bone broth soup, from last night
Chicken salad on greens with balsamic and pecans, same as Day One, for adults
Peanut butter and apple slices, afternoon snack sent with Mr. Dad

Brother and sister hated having soup again, the moms enjoyed it, and baby Mac sucked it up (literally). My kids (8 and 18 months are the ones I have with me this week) gobbled it up, which is proof to me that children’s tastes can change to include savory flavors as well as sweet; it was not too long ago that my kids were kicking and screaming over soup, too.

Mrs. Mom did a great job on holding the line on no snacks if you didn’t eat your soup; Sister had earned her snacks (fruit, raisins, almonds) by mid-afternoon. Brother only ate about half his soup, so was REALLY ready for dinner.

We had quite a bit of drama all day, begging for toast, cereal, gummy vitamins, tortillas, candy (Mrs.Mom: “Really? We don’t eat candy!”). All these cravings for the exact wrong foods are confirming evidence that we’re onto something here. At one point Brother was upset about not being given bread, “not even one little crumb of bread? You’re so mean!” Oh, the drama.


Fajita filling, done all day in the crockpot, over salad greens, topped with Creme Fraiche made yesterday, and guacamole
Note: if you make this, use finely shredded green cabbage tossed with chopped cilantro and lots of lime juice as the base rather than lettuce. The crunch makes it so yummy with this meal. We did not do this as Mrs. Mom was worried about grassiness in breast milk.

After dinner:
Grape jello if desired

After such a hard day food wise, it was a huge relief that the kids loved the fajita bowls and relished dipping their salad leaves in the Creme Fraiche and guacamole. Fun, and so yummy for everyone!

Task list:
Cook and serve above meals
Move completed yogurt to fridge
Start crockpot in morning with dinner fajitas
In evening, bake double batch of banana muffins for breakfast tomorrow (almond flour)
Strain kefir and refrigerate and store kefir grains or start new batch

Pantry 2 [Diet Makeover pt. 8]

Ok, here’s a more thorough pantry review. We sorted all the SCD legal foods onto one shelf, and left the illegals on the other shelves.

I’ll show you the illegal first. Pantry door:


And two high shelves:


And the same two shelves, this time panning further into the pantry:


And then a lower (kid eye height) with the legal foods (lowest shelf illegal again):


We see canned tomatoes, tuna, chicken, and fruit with no sugar.

And panning to the left on this “legal” shelf:


We see canned pumpkin, capers, pure juices, marinara (this one the fat-free version of Wholefoods brand has no sugar or soy/canola oil). In the picture you can see unsweetened chocolate which is not allowed on most SCD lists, but it may be used in moderation later on.

It’s a little discouraging to look at all the “can’t eats” but we’re not throwing them out at this point. If American Family has gluten testing which comes back positive, the gluten products will have to go, but they may want to use some of the sugary things for holiday baking. Those decisions are bridges to cross in the future.

Baby Body Building [Diet Makeover pt. 7]

Here’s a picture of baby Mac playing with his mom today. He’s doing so great. He’s been on the upswing since Friday (came home from hospital Saturday) but was still experiencing low grade fevers, and was in obvious discomfort and had congested breathing.

On Monday Mrs. Mom rubbed Aromatic Chest Rub by Badger into his back, feet, and armpits. It’s an essential oils balm I brought with me similar to Vicks Vapor Rub, only because the oils are natural vs. synthetic menthol it works so much more powerfully than Vicks. Within half an hour it seemed to have a positive effect on his ease of breathing, oxygen saturation level, and heart rate. His heart rate had been too high for several days from breathing distress, but since beginning this therapy it has continued at the lower rate because of easier breathing (Mac is on a continuous monitor and has oxygen when needed).

Here’s a visual on the chest rub:


If you use it in the future, rub it into your feet as they absorb so well and it will be used by the lungs.

Also on Monday, we introduced a high-potency vitamin A drop to baby Mac. Started with a single drop; 12,500 A palmitate. He tolerated it just fine, and his fever broke, although it is difficult to correlate that with just that one measure. Nonetheless, since this is so effective in immune support and lung health, Mrs. Mom has been dosing him at 2 drops twice daily. She has been giving him d3 for some time now, which is a balancing vitamin for the A.

(Using Bio-Ae-Mulsion Forte by Biotics Research Corp.)

By dinner time he was smiley and happy to sit in the high chair at the table with the rest of the family. To my utter delight, he drank about .5 ounce of bone/veggie/butter broth from a bottle.

Here he is:


The remaining 2 ounces Mrs. Mom gave to him by bolus feeding. We had determined that it had about 115 calories, whereas his formulas have 75 calories for 3.2 ounces. Although this alone is not a substitute for formula, as a supplement of “real” food it is very nourishing in ways the formula isn’t, and seemed to be absorbed better/faster and yet keep him more satiated. All around success! His mom has continued to dose this to him twice a day while we research homemade food based formulas ( is our info source).

Mac has gained 4.5 ounces since beginning the broth (48 hours), which is great for this little guy, but we are still crossing our fingers, as this is obviously just the beginning. Also, he had been throwing ketones in his urine (a sign of insufficient calorie intake as he consumed his own stores of fat). Since beginning the broth he has tested negative for urine ketones.

Here’s the bolus feeding.


This baby has had so many prayers from hundreds of people and we just praise God for each day with Mac. I’m grateful to have this week to be enjoying him and his family.

Day One [Diet Makeover pt.6]

It’s Monday morning. Kids are up at 7, so I am too. They get a ripe banana each and sit down to cartoons while I whip up breakfast.

Ripe banana
Eggs fried or scrambled in butter
Overnight apples, with cinnamon if desired

Mr. Dad eats and leaves for the office. The kids pick at their food…they seem to want fruit more than protein, which won’t make them feel so great during the day, but at least we aren’t giving in to the constant requests for toast, cereal, and commercial yogurt. I did coax Sister to eat about half her eggs by helping her pretend they were miniature pieces of toast which we spread butter on. Not sure if I’m a brilliant child psychologist, or a shamelessly deceptive aunt. Perhaps both.

Mrs. Mom is still reeling from a week in the hospital with baby, so 10 is her rising time. It’s likely she’ll have this schedule for quite some time as adrenals this fatigued need morning sleep (I know; been there, done that). Hopefully a nourishing diet with lots of snacks (no low blood sugar) will help in the weeks to come.

Trader Joes Chicken Sausages in Apple Chardonnay flavor don’t have sugar added, same as Aidells Chicken Apple sausages
Sliced peeled apples
Boned chicken meat tossed with homemade mayo over spring salad with last night’s balsalmic dressing and chopped raw pecans

The sausages were total hits with the kids. Adults enjoy the chicken salad. I feel a lot better that everyone has enough protein. During the afternoon, the kids snack on raisins, apples, and bananas, while playing outside and becoming delightfully dirty.

SCD Mayo (or double the dijon for a Hollandaise sauce)
In blender, mix:
1 large egg
1/2 tsp. Trader Joes Dijon (has no sugar like Grey Poupon)
1/2 tsp fine salt
juice from 1/2 to 1 lemon, depending on size of lemon

Melt 1 stick of butter on stove (this can be skimmed to make ghee, if you are avoiding the casein).

With blender running on high, and lid on but center of lid removed, pour a small stream of butter into the egg mixture. This should be done very slowly to allow the butter oil to emulsify into the sauce. It will make a pourable sauce, which will harden into mayo in the fridge.

Note: this recipe has raw egg, so is a higher risk for salmonella poisoning. I only use fresh pastured eggs from a farm I visit/trust to have healthy organic birds. raw egg has some benefits in absorb-able proteins and vitamins. However, you must decide this risk/benefit decision for yourself. It’s possible that using boiling butter would actually pasteurize the egg…but I’m not sure about that.

Chicken Veggie Soup made with bone broth started yesterday

Sautee 1 chopped onion, 2 lbs chopped carrots, and 1 bunch chopped celery in a stick of butter in a large soup pot. I do it until the sugars are released/begin to caramelize, about 30 minutes, while stirring occasionally. Add strained bone broth directly from crockpot where it’s been stewing since the night before. Add chopped chicken from last night. Salt with coarse sea salt, about 1 tsp, then wait 5 minutes for it to dissolve, then add more if the broth flavor tastes bland or sweet. Add water if there is not enough broth ratio for veggies and chicken.

After Dinner Treat:
Grape Jello made yesterday

The kids ate their soup, although they didn’t relish it like the adults did. But the kids loved the jello (of course); Brother said “I could eat this all day!”

Cook and serve the above meals
Remove sour cream from warm oven at 24 hours
Begin 2 qts of yogurt in warm oven (with yogourmet starter and raw cow milk, 110 degree oven, for 24 hours; I make it in glass quart jars for easy transfer to the fridge when done)


Diet Begins [Diet Makeover pt. 5]

It’s super late here…should have blogged earlier, but I went shopping with my sister instead. 🙂 But before I hit the sack I wanted to catch you up a little with how things have been going.

I arrived here Sunday afternoon, and began cooking right away. However, American Family had already been eating “normally” for breakfast and lunch, so that didn’t really count as our first day of SCD.

Mrs. Mom had already read up on SCD on sites like, but Mr. Dad wanted me to give him the bottom line on the diet restrictions (no grains, starches, sweets save honey and fruit, or dairy save homemade 24 hour cultured or hard aged cheese). His eyebrows shot up when I told him many people eat this way for at least 6 months to two years to heal their immune systems. But he’s been a really good sport about all the restrictions and substitutions; these parents will need to decide themselves when they and their children are OK to ease up on this healing diet.

roasted chicken (the whole bird with sea salt, garlic powder, and Italian seasoning sprinkled inside and all over skin)
steamed green beans with lots of butter
spring salad greens with homemade dressing (a little white and dark balsamic vinegars w/out sugar added, Italian seasoning, water, a good amount of olive oil, diced capers, lemon juice, salt)

Roast 2 chickens
Prepare dinner beans and salad
Make salad dressing
Bone chicken meat for tomorrows lunch and dinner
Start making bone broth in crock pot with chicken bones, cartilage, skin (what wasn’t enjoyed at dinner), and drippings
Make jello with pure concord grape juice and gelatin
Start culturing Cream Fraiche with a pint of whipping cream and packet of Yogourmet yogurt starter (in oven for 24 hours)
Sort out fridge and pantry foods for SCD legal and Non-legal foods
Start overnight baked apples in the other oven: sliced peeled apples with dabs of butter all over in covered deep dish baker @ 200 degrees all night long


Pantry [Diet Makeover pt. 4]


Here are a few of the things we cleared out of the kitchen and moved to the big walk-in pantry down the hall. The idea is these won’t be used for awhile…not until American Family is off the Specific Carbohydrate Diet (SCD). One has to wonder how nutritious food can be if it is so shelf stable. We did also move a bunch of foods from the inside fridge and freezer to the chest freezer in the garage; maybe we should put some of these grain products out there too.

On the list of food to “store for future consumption”: all cereals and oatmeal, pastas, chips, crackers, flours, most soups (check for sugar, flour, starch), all sugars (brown, powdered, molasses), chocolate chips, most marinates and jams, marinara, mayo, canned milk, corn starch, potato products, canned beans (not soaked properly before cooked for SCD).

Spice Cabinet [Diet Makeover pt. 3]

Here’s what we cleared out of the spice cabinet. Criminal suspects in the ingredient lists: sugar, corn syrup, starch of any kind, hvp (hydrolized vegetable protein from soy), corn meal, soy of any kind.

And here’s what’s left: the single ingredient herbs and spices and a few pure blends, natural salts (as opposed to bleached salt which often has sugar and starch added), vinegar, tobasco sauce.

Fortunately Mrs. Mom likes to cook (when she’s not in and out of the hospital) so we have plenty of spices to work with here without using up the food budget on new ones.

Up next: pantry

Meet An American Family [Diet Makeover pt. 2]

My sister’s family is a classic middle-American family. She’s a stay at home mom with a photography business on the side, he’s a worker’s comp attorney who switched firms a few years back so he could spend more time with his wife and kids. We’ll call them Mrs. Mom and Mr. Dad.
Their super-cute kids are six and four; a boy and a girl. He has a vivid imagination, and may be a cowboy or superhero on any given day, and also waxes philosophical at times. She is a snuggly princess, who is fairly low maintenance if she knows mama and daddy love her. We’ll call them Brother and Sister. Baby Mac was introduced to you in the last post.
Like many middle-American families, they have a list of health challenges, even without counting the Spina Bifida saga. Mom and Dad both suffer from multiple seasonal, food, and environmental allergies; Brother has has episodes of seizures and fixation/stemming (Tourette’s like) since infancy. Sister has a small jaw with crowded teeth. Baby Mac needs to gain weight; after losing weight and requiring extra calories for tissue healing at each of his hospital stays, he currently weighs less than his cousin (my baby girl) who is six months younger than him. Here’s a picture of the two babies side by side.

Our hope is that the Specific Carbohydrate Diet can make an effect on these symptoms through cleansing of pathogens, gut healing, replacement of positive gut flora and the ensuing immune boost and enhanced mineral, vitamin, and calorie absorption.
Up next: our kitchen and pantry clean out.

Diet Makeover

This week I am in California, visiting my sister and her family. She has asked me to give her family a “diet makeover” during my visit, and I’m going to try to share the journey with you while I’m here.
I’m posting from my iPhone, so please forgive any technical errors. 🙂

Here’s a picture of my nephew, Mac. He was born last May, and has severe Spina Bifida, which has led to 10 surgeries and many other life saving measures in the last 10 months. Although he is too weak to nurse for all of his caloric needs, my sister is committed to continuing her breast milk supply for him since the immune factors in breast milk are so crucial for him. So a major goal is to boost her immunity for transfer to him.

Mac just came home from the hospital (again) last Saturday, after a minor cold going through the family developed into meningitis in him.
I’ll introduce the rest of the family to you later, and journal our diet makeover for you.