Vegan SCD/ Kid Friendly SCD Meals/ Meal Plan and Recipes

Sweet-Fries-1-550x455Image from comfy belly.com

Our family is practicing the Specific Carbohydrate Diet. Many of my readers know that my toddler has food intolerances that are quite severe.  When reacting, she is moody, constipated, fatigued, hyperactive, her eyes swell and more and more often these episode are followed by blood in her stool.  This is not an allergic reaction, but rather a gut reaction. Because conditions such as Crohns Disease, Celiac, Milk Protein Allergy, Protein Induced Proctocolitis, Ulcerative Colitis are all so similar, I recommend researching them as much as possible to hone in on your child’s specific problem. What is being recognized, is that all of these conditions are  GI issues. That’s another term to look up.

One believable theory is that unhealthy bacterias in the gut eat away at the intestinal lining resulting in the condition: permeable intestinal linings. The cause of this unhealthy bacteria is in question but some ideas are: exposure to antibiotics at a young age, candidiasis, celiac disease and a few others. Like me, you may want to know more about the cause/effect relationship between leaky gut and GI disorders but for now, there are no clear answers.   The good news is that the link between all of these is at the center of a lot of medical research;   I don’t think it will be much longer until we have the whole picture.

Be careful not to think that permeable intestinal lining (aka leaky gut syndrome) always refers to people with Celiac. I can’t stress enough that research is going in the direction to show that there is some common basis for many of the GI disorders that exist,  and that they may have a common cure as well.

With permeable intestinal linings, food actually escapes the gut, entering the blood stream where it is considered foreign. This will cause the body to have a full on autoimmune reaction as well as become intolerant to certain foods. Because this seems to the problem, one can go beyond eliminating certain foods and actually aim to heal the gut.

The conditions listed above cause similar symptoms, most notable inflammation of the intestines. Because the intestines have the largest affect on the immune system, a GI disorder, gone untreated can result in further complications.

  • Malabsorption
  • Malnutrition
  • Bacterial overgrowth
  • Immune activation
  • Yeast overgrowth
  • Intestinal lining degeneration
  • Impaired intestinal immune integrity
  • Dysbiosis
  • Food sensitivities

Further research suggests that sensory integration disorders, autism and learning disabilities may also be a result of untreated GI disorders.  You can research “Gut and Brain” connection for more information about this. Of all the research I’ve done, it was the last bit that made me decide to do the SCD diet with my family.

The SCD diet is supposed to restore healthy bacteria in the gut, heal permeable intestines which then will allow (possibly) a safe introduction to previously offending foods.  There are many gut cleanses on the market.  Being that we’re vegetarian, Paleo is not a good fit for us. GAPS is another great diet that focuses more on detoxing/supplements. We take a bit from GAPS although from what I understand, it was not developed, as SCD was, to specifically target bowel disorders. Lastly, we learned that SCD was eventually recognized to resolve autistic traits. While our daughter is not autistic, I found that to be evidence that SCD must be a very powerful treatment.

The SCD gut cleanse we planned for our three year old (first an overview then the meal plan):

Enriched almond or coconut milk should be included in your SCD Vegan diet.  I  recommend vitamin supplements in smoothies and serving a smoothie with enriched milk as a snack on any day where there’s been no enriched milk for breakfast.

SCD diets for vegans and vegetarians  are very nut based. The meal plan below is limited to almonds and eventually cashews (as she can’t handle much else thus far with her GI issues). I worry about too much of anything so this meal plan has been limited to no more than two almond servings a day. Any meal that could benefit from almond flour should be supplemented with coconut flour when there’s already been 2 servings of almond in a day and the same goes for switching out almond milk with coconut milk if you notice your meal plan for the day is too almond heavy.

You’ll notice we stay away from tahini, various nuts, beans etc. (again allergy clean up) but you actually have  more wiggle room than we do and you’re likely to have great success with the plan. Check the SCD website for more “legal” foods.

Keeping in mind calorie intake, I’ve made the rule that dinners must have beans or nuts as part of the meal. I’ve also cut out a lot of the sugary snacks that are recommended on scd sites (tons of peanutbutter, raisins, fruits, dried fruits but by all means add them as you please)

Keeping in mind preferences I made sure to have a general rotation of foods so that she doesn’t get bored of meals.   Also, to the best of my ability,  I kept foods that she does not like off of this list.  My daughter likes all SCD fruits and the following SCD vegetables: zuchinni, yellow squash, acron squash, broccoli, peas, cucumber and carrots. I mostly give her carrots and cucumbers with lunches since they seem to go well and then I rotate these other vegetables throughout the dinners.    Of course if your child likes other vegetables, you can alter the meal plans below.

Lastly, you’ll notice some “dips” at the bottom of the list. Those will be what you use to make some of the ideas on this list more tasty!

Supplements in smoothies: probiotics, b12, vitamin d, digestive enzymes, calcium, zinc, cysteine/glutathione (and considering more but haven’t completed research)

You’ll see all of the above reflected in the SCD Vegan Kid Friendly Meal Plan below:

Day 1

Breakfast: coconut kefir, grapes, almond butter bananas

Snack: smoothie with coconut milk, bowl of roasted pumpkin seeds

Lunch: Brocolli and Cauliflower Rice with crunchy almonds

Dinner: nutloaf, yellow squash, steamed carrots

Day 2

Breakfast: almond banana pancakes, mango

Snack: smoothie with coconut milk, kale chips

Lunch: veggie fritters, peas

Dinner: BBQ beans, zuchinni, acorn squash

Day 3

Breakfast: almond cereal, blueberries

Snack: popsicle

Lunch: veggie tots, cucumber/avocado rolls

Dinner:  Almond cracker Pizza, cauliflower mashed potatoes

Day 4

Breakfast: coconut kefir, raspberries, raisin, applesauce almond muffins

Snack: smoothie with coconut milk/ pumpkin seeds

Lunch: Almond crackers, cucumbers and carrots, and dip (see dip below)

Dinner: Butternut squash soup, white bean sausages, broccoli

Day 5

Breakfast: almond banana pancakes, nectarine

Snack: smoothie with coconut milk/ kale chips

Lunch: veggie fries, peas

Dinner:  Acorn squash, breaded cauliflower and zuchhini

Day 6

Breakfast: fruit and nut bar, almond milk

Snack: smoothie with coconut milk/ pumpkin seeds

Lunch: almond cracker, cucumber and carrots and dip

Dinner: white bean veggie soup, zucchini chips (see recipe below)

Day 7

Breakfast: almond cereal, blueberries

Snack: ice cream ( coconut milk)

Lunch: zuchinni pasta with veggies and white bean

Dinner: Brocolli and Cauliflower gratin, steamed carrots

* many of the ideas above could be repeated more often. My daughter gets a bit bored with food so it’s good for us to have many ideas.  Just remember to keep it balanced.) The ideas below are extras in a way. I have linked a few recipes that may need to be changed slightly to be vegan or completely starch free but at a glance most of them looked safe!

Dessesrts:

Pumpkin pie

Raw cheesecake

non-nog

tons more online

Dips:

-White bean hummus

-Cashew cream cheese

-Cashew “Goat” cheese

-almond tuna salad

-soyless vegenaise

Sauces:

Curry

Pesto

Stir Fry Sauce (no soy)

Adult Foods

Any of the above plus:

Greek white bean soup

Butternut squash, White beans and spinach

Sesame Cucumber Noodles

Chili (kidney beans, tomato, peppers, zucchini, etc)

Creamed Spinach/Kale Soup

stuffed  leeks with cashew cream cheese

stuffed mushrooms

stuffed  peppers

Saffron Cauliflower Rice

Lentil soup

Black bean burgers

Thai Crunch Salad

Lentil Meatballs

Lentil burgers

Curries and Stir fries  (over cauliflower rice, zucchini pasta or fresh spinach. add sauces)

Mexican rice with cauliflower rice

To try making:

Coconut Paleo wraps

Pea protein pasta

Almond, coconut, white bean paste crepes

Almond white bean bread

Follow our SCD gut cleanse experience. 

Zuchinni Chips

Ingredients

¼ cup almond flour

¼ teaspoon seasoned salt

¼ teaspoon garlic powder

⅛ teaspoon freshly ground black pepper

¼ cup unsweetened almond milk

2½ cups (1/4-inch-thick) slices zucchini

melted butter

Preheat oven to 425 degrees, combine first 5 ingredients with a whisk. PLace almond milk in a shallow bowl, dip zucchini slices. Dredge through the dry mixture. PLace slices on a buttered non-stick cookie sheet. Bake for 15 minutes and flip, bake another 15 minutes until crispy golden brown….enjoy!

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