Stage one is “defensive SCD”. We use it when the digestive system and the immune system might be extra sensitive, for example when sensing a bad cold or a flare which might be brewing. It can also be used as an introduction to SCD for newcomers.
Homemade broth is a staple of stage one. We usually make chicken broth, but at the beginning of the diet we made sure to alternate and introduce variety by also making turkey and beef-bone broth. Broth can be sipped by itself, or mixed in a blender with cooked chicken and cooked veggie as the stock for a thick soup or savory smoothie.
Homemade apple sauce (using well cooked and peeled apples) can be eaten cold or warm, with a bit of honey and cinnamon to taste. For extra calories add coconut oil (Notcoconut butter, which is a more advanced food!
SCD 24 hour cultured yogurt and yogurt smoothies made with very-ripe bananas and cooked berries may also be included. If dairy is a problem, yogurt can be made from homemade almond milk or coconut milk.
A diluted fruit juice made from 100% fresh fruit with no additives can be a beverage option and it can be used to make jello (using plain gelatin).
Patties can be made by combining one part cooked chicken with two parts cooked green veggies (see recipe below).
After a day or two eggs can be added with caution. Egg sensitivity might be noted, especially in the beginning of the diet. When adding eggs, they can be a base ingredient for pancakes:
- Mashed banana and egg for sweet taste
- Mashed veggie and eggs for savory pancakes
- Mashed chicken and egg for a chicken pancake.
We sometimes also make egg-drop soup using hot chicken broth for a soothing breakfast.
After a few days of a stage one diet, we gradually move back to our regular SCD diet, eating solid foods, adding fresh fruits and veggies, nut flours, lentils and beans.
- Place one whole chicken or three pieces chicken breast (skin on bone in) in a large pot.
- Add sliced onion, carrots, celery, bay leaf, cilantro or parsley, salt and pepper.
- Bring to a boil, reduce heat and cook 1-2 hours.
- Take the chicken out of the pot and remove the meat.
- Refrigerate the meat (to make chicken pancakes, chicken salad etc.)
- Return the bones, skin and cartilage back to the pot and cook on low heat 2-4 more hours. You may need to add more hot water to insure the soup has enough liquid. The prolonged cooking releases gut healthy gelatin from the chicken bones.
- Cool the soup.
- Use a large strainer or colander over another large empty pot, and carefully strain the soup, discarding the bones and veggies.
- Taste the clear broth and add a dash of salt if needed, and then refrigerate.
This chicken broth is nourishing and its bone gelatin was found to have healing properties on the gut.
Using the broth
- Drink/spoon warm broth when in a flare or when fighting a cold.
- Freeze in individual portions, so you always have a small supply in sensitive times.
- Gil’s favorite: make egg drop soup on a chilly day. Warm one cup broth in a pot. When it begins to boil add slowly and gradually small drizzles of one raw egg. The egg forms gentle ribbons in the broth, and makes for a warm soothing treat.
- 1 cup SCD yogurt
- Speckled banana, either as fresh or frozen pieces.
- ½ cup frozen berries (for stage 1 use cooked berries or other cooked fruit)
- Honey, to taste
- Place all ingredients in a blender
- Mix until smooth, pour into cup and enjoy
Tropical - use frozen pineapple and mango
Nut butter- use banana and peanut butter
You can add avocado for extra calories.
Use coconut milk or almond milk SCD yogurt if milk is a problem, or sometimes just for variation.
- 1 cooked chicken breast (leftovers are fine)
- Cooked veggies (broccoli, green beans, spinach or other) equal to about 1/3 of the amount of chicken
- Mashed garlic cloves, to taste
- Juice of half a lemon
- Salt, pepper to taste
- Shred all the ingredients in a food processor
- Make very small patties no larger than 1” as large patties will crumble
- Fry in non stick skillet coated with ¼ inch oil. The nuggets are sticky, so you need both the non stick skillet and the oil layer to be able to flip them easily
- Cooked chicken breast
- Eggs in equal amount to chicken
- Salt and pepper
- Mix in blender
- Spoon small pancakes on oiled, hot non stick skillet or griddle.
- Smaller pancakes are easier to flip. These brown fast, make sure to flip before they get burnt.
Homemade Turkey Soup
- 6 lb. turkey breast; it should have about 2 cups of meat remaining to make a good, rich soup
- 2 medium onions
- 3 celery stalks
- 1 tsp. dried thyme
- ½ tsp. dried rosemary
- ½ tsp. dried sage
- 1 tsp. dried basil
- ½ tsp. dried marjoram
- ½ tsp. dried tarragon
- ½ tsp. salt
- Pepper to taste
- Place turkey breast in a large 6-quart pot. Cover with water..
- Add onion and celery slices, and then add spices.
- Simmer covered for 2 ½ hours.
- Let cool.
- Remove meat from turkey bone and refrigerate.
- Refrigerate soup overnight, then skim fat layer from the top.
- Add turkey meat to skimmed soup
- Add more salt and spices if needed.
Mexican Shredded Chicken
- 3 to 4 chicken breast halves, bone in and skin on. This is usually about 3 lbs.
- ½ onion sliced
- 3 cloves garlic peeled and minced
- ½ tsp. marjoram
- ½ tsp. dried oregano
- 2 bay leaves
- pinch of dried thyme
- ½ tsp. salt
- 2 cups water.
- Arrange chicken breast halves snugly in a large, deep pot .
- Cover with the onion, garlic, salt, thyme, marjoram, oregano, and bay leaves.
- Add the water, which should be just enough to cover the chicken.
- Bring the liquid to a boil on high heat.
- Partially cover and reduce the heat to low, so the liquid simmers. Ensure the liquid doesn’t boil again.
- Cook for 20 min. then cover the pot completely and remove from the heat.
- Let the chicken cool in the broth. At this point, the chicken and broth may be refrigerated until ready to use.
- Once cold, the fat will solidify on top and can be discarded.
- Remove chicken from bones and refrigerate.
- The broth can be frozen and used in cooking, when broth is called for.
- The bones can be frozen in a Ziplock bag and used for extra flavor and gelatin next time you cook bone or chicken/turkey broth.
- 2-3 ground zucchinis,about ½ pound
- 1-2 chopped medium onions (red or white)
- 2-3 chopped garlic cloves
- 6 eggs
- 1 cup almond flour
- 6 tablespoons olive or canola oil
- 1 teaspoon salt
- 2 tsps. chopped dill
- Stir ingredients together
- Oil a dish for baking
- Bake in a pregreased dish @ 350o for 1 hour/ until golden on top.
Taco Ground Beef
- 1 lb. ground beef
- 2-4 garlic cloves, pressed
- 1 finely grated small onion
- 1 tsp. cumin
- dash of cayenne or chipotle chili pepper, to taste
- salt, to taste
- Saute the onion in oil.
- Add the beef, garlic and spices.
- Continue to cook while stirring, to insure it is completely, safely cooked.