T2T Low Carb Crabcakes

IMG_0580I adapted this recipe from one online that used flour.  I’ve substituted the flour with a combo of brown rice flour and almond flour.  You can also use a wheat free flour mix that is premade.  I thought they turned out better than ones made with flour!

The most important thing is that you have good crabmeat. If you like spicy, you’ll have to add some cayenne or sriracha.  These are tasty with a lot of flavor, but not spicy.

My adult kids voted this for our Thanksgiving night dinner.  They were fabulous!  At 8 gm net carbs and 19 of protein, these are a nutrition packed, guilt free entree.

See bottom of page for a PRINTABLE recipe.


1 large egg
2½ T olive oil based mayo or your favorite mayo
1½ teaspoons Dijon Mustard
1 T Worcestershire Sauce
2 teaspoons Old Bay Seasoning
¼ teaspoon salt
1 stalk celery finely diced
2 T finely chopped fresh parsley
1 lb. lump crabmeat, drained well if you use canned
¼ cup blanched almond flour*
¼ cup brown rice flour*

*OR an option to the almond/brown rice is using ½ cup gluten free flour mix like Wheat Free Market has

2 T coconut oil for cooking, may have to add more if you have two batches.

Combine all ingredients in a bowl and using your fingers, blend well.  Shape into patties. Makes 6-8 small to medium crab cakes.

Heat a non-stick skillet (I use Cuisinart Green Gourmet) on medium, add coconut oil, and carefully place cakes in once oil is hot.  Cook 5 min/side or until lightly browned.  You want them to cook slowly because you want the egg to cook and the crabmeat to warm thoroughly.

Make a remoulade sauce or tartar sauce to go with.  We had these with green beans and zucchini slices sauteed with shallots and parsley and a “remoulade” of sriracha mixed with mayo and relish.  Add sriracha to your batter or on top of the cooked crab cake if you want a kick.

We usually try and have a dinner with an entree, a salad and a “hot” vegetable.  That is usually enough food and fills us up without bread or starches like rice or potatoes.  (If you are having rice, you can DRAMATICALLY lower the glycemic load of it by cooling it first, which converts the starch to resistant — undigestable — starch. Just keep it below 130º, which is the point that the starch converts to “bad starch”, meaning digestible.)





printable recipe click here for PDF



10 Days, 10 Ways to Lower Carbs, Day 9

Today is simple.  The next time you want to reach for potato chips, try one of these low carb snack alternatives!  In general, I’ve avoided cheese because I don’t eat dairy.  You can add cheese in small amounts if you can tolerate dairy.

The key for a snack is this:  you MUST have some protein, some fat and some flavor!  Then, you won’t feel deprived!

Protein  +  Good Fat = Good Snack!

  1. Olives – high in healthy fats, they’ll keep you feeling full.
  2. Celery with Nut Butter
  3. Cucumber chips with guacamole
  4. Hard Boiled Egg!  A little salt and pepper and you’re set
  5. A handful of almonds, cashews, pecans or walnuts. High fiber, low carbs, good fats
  6. ½ cup berries, and if you can do dairy, ½ cup greek plain yogurt
  7. One or two of my strawberry cookies!
  8. Half an avocado with tuna or chicken salad (home made if possible)
  9. Half an avocado with ½ tomato with salt and pepper
  10. Organic lunch meat without fillers (read your label) with asparagus or dill pickles
  11. Egg salad in lettuce wraps

Although opinions vary about dairy, you can use it in moderation to snack wisely!

And now that I’ve worked on this post before my dinner, I’m starving, so see you all after I eat!  I’d love to know your favorite snacks!

Strawberry Cookies GF, DF, Low Carb

strawberry.cookiesI had a bunch of organic strawberries last weekend, and I didn’t want them to go bad, so I made this recipe based on a paleo recipe I saw.  You can also substitute blueberries, blackberries or raspberries.  And, because of their nutritional value, they make a great breakfast! This makes 36 small cookies.  You can freeze them too.

The one thing our family has learned is once you stop eating processed food, most of it taastes too sweet once you try it again.  So, these cookies have only ½ cup of raw honey for 36 cookies.  I like using natural sweetners vs. others, but you may want your carbs even lower.  There are websites you can look up substituting Stevia for the honey, I just haven’t done it.  Each cookie has about 5-6 carbs and they are full of protein from the almonds, and net carbs are probably lower due to the fiber.

preheat oven to 375°F (190°C)


3 cups blanched almond flour (Honeyville is my fav)
½ cup raw honey
1 tsp sea salt
¾ tsp cinnamon
2 eggs
1 Tbs. chia seeds
1 tsp baking soda
2 tsp vanilla extract
½ cup raw almond or cashew butter at room temp or slightly warmed
¼ cup unsweetened coconut milk (or almond milk or hemp milk)
1 cup berries, I quartered the strawberries, which were tiny to begin with

parchment paper or baking sheet or grease cookie sheet with coconut oil


In mixer, “cream” the honey, eggs, salt, cinnamon, soda, vanilla and chia seeds.  Add the milk.  With the mixer running on low, slowly add the first cup of almond flour.  Then, add the almond or cashew butter. Mix well.  Continue with the last two cups of almond flour slowly.  When the batter is ready, stir in the strawberries carefully.

Scoop small tablespoons onto a prepped cookie sheet.  They cook more evenly if you flatten the tops a bit.  Bake for 12-14 minutes, they will brown nicely.  Cool on rack.  I don’t put these in a covered tin, they get kind of “wet”, so we leave them on a plate and lightly cover them with a clean cloth.  For some reason, they disappear! 😉




Almond Flour Pancakes (WF/GF/DF/Low Carb)

If you are sugar free, wheat free and dairy free, and want to eat low carb, breakfast options are limited, just because our American culture is SO heavy on carbohydrates as the way to start our day.  I remember my Mom, who always seemed to be dieting my entire childhood, say “If I eat breakfast, I’m hungry the rest of the day”.  And she was right!  She would have a bowl of cereal (mostly CHO/Sugar) and milk (again, mostly CHO/Sugar), and toast (CHO), and NO PROTEIN.  Without protein and fat to slow down the digestion into your system, the typical American breakfast shoots a giant sugar load into your bloodstream, which in turn, causes a huge insulin spike, and overcompensates, and with many of us, we are STARVING 2 hours later.  Why?  Because although we’ve digested our breakfast, we still have too much insulin floating around screaming “feed me”!!  Again, it isn’t your fault.  You just have to know how to eat carbs wisely.  Here is a very low carb, low sugar, high protein breakfast alternative to protein smoothies or eggs:

Almond Flour Pancakes:

elana.cookbookWThis recipe is adapted from one of my favorite cookbooks “The Gluten Free Almond Flour Cookbook” by Elana Amsterdam.  Elana’s website is also an awesome source for going gluten/wheat free.  You don’t have to be celiac to go gluten free.  More on that under links.


This makes 8-12 small pancakes, enough for two.  You can easily double the recipe.  These are best made very small, as flipping them is a bit trickier than the standard pancake!  They are so good my 25 year old son ate all the ones in our freezer!


2 large eggs
2 T raw organic honey (or reg honey) or stevia if you want to get really low carb
1 T vanilla extract
½ cup water
1½ cups blanched almond flour (see sources below)
½ teaspoon salt (I use sea salt)
½ teaspoon baking soda
1 T arrowroot powder (this helps the pancakes hold together better)* (there are some carbs in arrowroot, about 12 in total recipe)
2 T coconut oil, use 1 T with each “batch” (don’t put in batter!)

*  Unlike cornstarch or flour, arrowroot powder has a completely neutral taste.


In a blender, combine the eggs, honey, vanilla, and water, process on high for a minute until smooth. Then, add the almond flour, salt, baking soda, and arrowroot powder, blend until thoroughly combined.  You will need a small ladle to place the batter on the pan and a scraper to get the batter out off the sides. You may want the batter to sit for 5-10 minutes to thicken up.  It will be thick, and you’ll need a scraper to get it out of the blender.

pancakes.almondHeat a griddle and melt 1T of coconut oil and cover the pan.  Ladle pancakes about 4- 6 at a time, depending on the size of  your pan.  REMEMBER, YOU ARE COOKING NUTS, they will burn easily.  Do NOT have your flame as high as you would for pancakes, probably only half as high.  I suggest medium low and watch it carefully.  They will take longer to crisp up, but when they do, turn them.  I found these make less “bubbles” than the regular ones, and you almost have to peek under to know when to turn them.  They seem fragile, but they do flip if you are careful.  That’s why smaller is better! I would advise cooking these on a well seasoned griddle or a ceramic non-stick pan.  (see which pans I recommend here)

I served these with bacon for a pretty filling and low carb breakfast on weekends.  You can, if carbs aren’t an issue, serve with raspberries (2 pints with ½ cup orange juice cooked down to a sauce) and fresh blueberries, or you can use maple syrup, (100% ONLY) but realize that adds sugar.  Enjoy!




The Gluten-Free Almond Flour Cookbook by Elana Amsterdam (Amazon link)

Related posts on my blog:

The Reverse of Super-Size me and it’s lessons for us.

Why to avoid Wheat

My favorite Almond Flour:  Honeyville BLANCHED almond flour  (you can also order on amazon, and Bob’s Red Mill also makes one)