Authentic Baltimore Maryland Crab Cake Dinner

Baltimore Crab Cakes

Prepare early in the day, if you have time.

Crab Cakes
• 1 large egg, lightly beaten
• 2 cups crushed saltine crackers
• 2 tablespoons mayonnaise
• 1 teaspoon ground dry yellow mustard
• 1 tablespoon fresh lemon juice
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon dried thyme
1 teaspoon Old Bay seasoning
• ¼ teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 tsp cayenne pepper
• 1 Ib (approx. 3 cups) jumbo crabmeat, drained well
½ cup creamy crab sauce

Creamy Crab Sauce
• 2 teaspoons vegetable oil
• 1 small shallot, finely diced
• 1teaspoon white wine vinegar
• 1/2 cup mayonnaise
• 1/2 cup sour cream
• ½ teaspoon Old Bay seasoning
• 1 tablespoon country Dijon mustard
• 1 tablespoon honey
• 1/4 teaspoon kosher salt

Directions

For the creamy crab sauce, in a small microwave-safe bowl, combine oil and shallots. Heat on high for 1 minute. Set aside to cool. When cool add the remaining ingredients and mix well. Reserve ½ cup of the sauce for the crab cakes. Refrigerate the remaining sauce until dinner time.

Line a baking sheet with a silicone mat or coat it with non-stick cooking spray

For the crab cakes
Check the crab for pieces of the shell without breaking up the large clumps of the crab.
In a mixing bowl, combine egg, mayonnaise, dry mustard, Old Bay, lemon juice, Worcestershire sauce, thyme, salt, pepper, and cayenne pepper; stir to combine ingredients. Add crab meat and crushed saltines. Mix gently. Fold in ½ cup of the creamy crab sauce with a spatula.

Using moistened hands, shape the crab mixture into 8 balls and place them on the prepared baking sheet. Refrigerate the baking sheet for several hours.

Preheat oven to 375°F.

Bake the crab cakes in the center of the oven for 15 minutes. Turn the oven broil to high and broil the crab cakes for 5 minutes.
Warm the creamy sauce in the microwave, covered, on high for about 60 seconds. Pour a large scope over the crab cakes when serving.

Braised Kale

Ingredients

12 ounces organic, triple-washed, and chopped kale
2 tablespoons extra-virgin olive oil
8 garlic cloves, sliced in half
¾ cup lower-sodium chicken broth
½ teaspoon kosher salt
¼ teaspoon black pepper

Directions

Heat the oil in a large skillet over low heat. Add the garlic and cook, stirring, until it’s golden and aromatic (3-4 minutes). Discard the garlic.

Reheat the oil over medium heat, then add the kale and the broth. Cover and simmer until the kale is tender and the liquid is absorbed (30-45 minutes). Season with salt and pepper. Serve with crab cakes.

Braised Carrots

Ingredients

1 bunch of fresh carrots
½ cup chicken broth
½ teaspoon dried thyme
1 tablespoon butter
Salt and pepper to taste

Directions

Trim the ends off the carrots and cut them in half. Place in a large skillet in a single layer. Pour the broth over the carrots and sprinkle with thyme. Bring the mixture to a simmer. Cover the pan and cook the carrots until tender, about 30 minutes. Turn the carrots over halfway through cooking. Add a little more broth if the pan becomes dry.
Remove the cover and sprinkle with salt and pepper. Place the butter on top of the carrots and let it melt over the carrots.

Frequently Asked Questions

Is Banana allowed in Mediterranean Diet?

Yes, bananas may be eaten on the Mediterranean Diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. To add protein, it can be served as a snack along with nut butters such as almond and peanut. It may be beneficial to combine fruits like bananas with healthy fats such as nuts and seeds when following the Mediterranean diet. This will improve digestion and increase satisfaction while eating throughout the day.

What should I eat every day on a Mediterranean diet to stay healthy?

A Mediterranean diet is based on healthy fats, proteins, and plenty of fresh fruits, vegetables, and whole grains. A healthy Mediterranean diet should include about seven to 10 servings of fruits and vegetables daily and two to four 3-ounce servings of lean protein such as fish or chicken. You can also eat healthy fats, such as olive oil or nuts, in moderate amounts. Each day, aim to eat at least three portions of whole grains like quinoa, barley and oats.

Consuming unhealthy foods regularly can make it difficult to avoid them. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. Because of the potential for mercury contamination, fish should be limited to three meals per week.

To ensure you're getting the most from your Mediterranean diet experience every day, it can help to plan meals - paying particular attention to ingredients included within chosen dishes that provide the heart and health benefits associated with this dietary pattern accordingly over time.

Following a Mediterranean diet can be an enjoyable experience, as it incorporates delicious and nutrient-dense food items. High-quality proteins such a wild-caught salmon, grass-fed pork, and organic eggs are recommended to ensure healthy eating habits. Incorporate heart-healthy fats like nuts, avocados and extra virgin Olive oil. Include plenty of fresh and/or freeze fruits and vegetables, whole grains like quinoa and barley in your meals, as well as whole grains such oats, quinoa and barley. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Is the Mediterranean diet costly to follow?

The Mediterranean diet can be very affordable with readily available ingredients. You can find many staple foods at your local farmers' market or grocery store. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. Therefore, make sure to have a budget and plan your meals accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Is the Mediterranean diet suitable to people with diabetes?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food options such as switching white bread to whole-grain bread or substituting nuts for crackers in salads can help to create a balanced meal plan that is suitable for managing many health conditions.

What are the main food items in a Mediterranean-style diet?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. Pre-packaged processed foods should be avoided whenever possible. You should use herbs instead of salt when flavoring meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

Rice in the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This diet encourages the consumption of fruits, vegetables and whole grains. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. You can add rice to soups, stews, or salads. Limiting added fat could be beneficial where possible to stay within the guidelines of the Mediterranean diet when consuming rice-based dishes.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

oldwayspt.org

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

ncbi.nlm.nih.gov

• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of the Mediterranean Diet: A Literature Review - PMC

researchgate.net

• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF) Citrus as part of the Mediterranean diet

pubmed.ncbi.nlm.nih.gov

• Health Benefits from the Mediterranean Diet: Metabolic & Molecular Mechanisms – PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

How To

How the Mediterranean Diet Helps You Lose Weight And Feel Great

The Mediterranean Diet emphasizes healthy fats and whole grains, legumes and fresh fruits and veggies. It has been linked to numerous potential health benefits, including better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. There are some simple tips that can make it easier for you to follow a Mediterranean-style diet. First, stop eating high-calorie snacks, such as chips, and start eating nutrient rich vegetables instead. You can also add spices to your diet, or use other ingredients derived from vegetables, fruits, and nuts. You can increase your satisfaction by incorporating grains, legumes, or high-fiber foods. These steps will help you enjoy your food, while also helping to improve your health.

Resources:

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