Prioritizing health and wellness in recovery can actually enhance continuing care efforts following treatment and help solidify recovery. Restorative activities should be multi-pronged, including getting regular exercise, practicing stress reduction techniques, getting quality sleep, and embracing a healthy diet.
So, what better way to celebrate our Founders Day on January 17th than with some delicious Maryland-style crab cakes as part of a healthy new diet! Our co-founder, Fr. Martin, was a long time fan of crab cakes (along with strawberry shortcake), so we like to honor him every Founder’s Day with this amazing recipe.
- 1 pound Maryland lump crab meat
- 2 pounds Maryland claw meat
- 1 cage-free egg or egg substitute
- 2 slices whole grain bread – crust removed. May substitute with gluten free bread
- Pinch dry mustard
- ¼ tsp. Dijon mustard
- ½ cup mayonnaise or substitute with whipped tofu
- 1 tbsp. fresh lemon juice
- 2 tbsp. Old Bay Seasoning
- 1 tbsp. fresh chopped parsley
- Lemon cut into wedges for garnish).
- Remove crust from bread and finely chop
- Mix all wet ingredients first then mix in dry ingredients and let sit for minimum of 3 hours
- Scoop to a 4oz portion – slightly flatten out the scoop
- Sautee scoops in olive oil in hot pan for 90 seconds on each side
- Finish in a 350-degree oven for 10 minutes or until internal temperature is 160°
- Serve with lemon wedges on side.
Prep: 15min Cook: 12min Total: 28min
One of the most effective ways to restore physical and mental health in recovery is through nutrition. Substance use can take a heavy toll on the body, often leaving the individual nutritionally depleted. Resulting health issues might include vitamin deficiencies, gastrointestinal issues, liver damage, and a weakened immune system. Revamping the daily diet will assist the body in reversing much of this damage, as well as helping to restore normal brain chemistry, allowing the individual to heal in recovery.
The foods that we select to put into our bodies can have a powerful influence on the healing process. A health-conscious diet will not only make one feel better, but will be methodically rebuilding the body to thrive in recovery. This flavorful Maryland-style crab cake recipe provides multiple health benefits, including omega-3 fatty acids, monounsaturated fats and vitamin E in the olive oil, and lean protein with the egg.
When shopping for the ingredients for any recipe it is always best to locate fresh, organic, locally produced ingredients for higher quality nutrition. Buying local also helps support the local farmers who can then provide these healthy options to the community. Farm-to-table cooking helps ensure the nutritional integrity of the foods being consumed.
How Diet Impacts Mental Health
A key aspect to sustaining recovery is regulation of mood, as chronic stress, anxiety, and depression can trigger a relapse. What we eat can have a powerful impact on our mental health according to multiple clinical studies on the topic. A study published in JAMA highlights the positive effects on mood through consuming a Mediterranean diet. This diet features omega-3 fatty acids, olive oil, fruits, nuts, and plant foods, which the scrumptious Maryland crab cake recipe perfectly showcases.
Additionally, a recent article published by Harvard Medical School features the effects of nutrition on reducing anxiety. The author, Uma Naidoo, M.D., informs us that complex carbohydrates are metabolized slower than simple carbohydrates, helping the body maintain an even blood sugar level that results in a calmer state. Complex carbs include whole grains, vegetables, and fruits. Other foods that reduce anxiety include leafy greens, nuts, seeds, legumes, egg yolks, cashers, and oysters.
Strategies for improving overall health through nutrition also include the avoidance of added sugars, processed foods, sodas, and excessive caffeine. Drinking plenty of water and eating meals at regular intervals will also assist in restoring tissues or organs, improving the immune system, enhancing energy levels, and boosting mood.
We hope you enjoy this tasty recipe as part of your new healthy lifestyle. Please share photos with us on social media—we’d love to see what you paired the crab cakes with!