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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Choose a gluten-free roll.

"I'm at the age where food has taken the place of sex in my life. In fact, I've just had a mirror put over my kitchen table."
-Rodney Dangerfield, Comedian

The refrigerator light goes on...

Crabmeat is naturally high in sodium - with a 4 ounce serving having in the neighborhood of 350 mg of sodium - so add any salt sparingly. I like to use the pasteurized crabmeat as it’s widely available, consistent in quality and stores well enough that you can hold it on ice for a few days if the container is sealed. Sometimes the processors will add some preservatives to the crab and that can also add salt. Check the package for the amount of sodium.

Crab

Crabs are crustaceans in the same family as shrimp and lobster.  They have five pairs of legs - the two front ones are the pincers or claws (where the best crab meat is).  

When buying fresh crabs only buy living whole crabs.  If they are dead, don’t buy them.  If you buy frozen crabs don’t buy them if they have been thawed.  Lump crab is whole pieces of crab claws and the white body meat.  Flaked crab is the smaller bits of both dark and light meat from both the claws and the body of the crab.  The former is tastier and makes the best crab cakes.  

There are both fresh water crabs and saltwater crabs.  The latter are the more common and, like most shellfish, the variety is dictated by their habitat.  The most popular Pacific coast crabs are the Dungeness crab.   This is a medium sized crab with a delicate pink flesh.  It is named for the Olympic Peninsula in Washington state where it was originally harvested.   

In the northern Pacific Ocean there are King crab (also known as Alaskan King crab, Japanese crab and Russian crab).  These are the crabs with large pincers and legs.  The sweet, delicate, snowy white meat contained in the legs are easier to get at and eat.  

Stone crabs, like King crabs, are prized for the claw meat.  These are harvested in the winter months in Florida.  Because only the claw is eaten the fishermen twist off one claw and throw the crab back in the sea where the claw will grow back within about eighteen months.  You can’t buy the claws fresh, by law they must be cooked for at least seven minutes and then iced or frozen.  The crab meat is firm and has a sweet flavor.  

Blue crabs are the predominate crab found on the east coast of North America.  They are smaller and the meat is not as sweet as other crabs.  Because of their size there is less meat from the body and claws than Pacific crabs.  The Blue crab sheds its shell periodically so that it can grow;the crab without the shell is sold as Soft-shell crab and is cooked and eaten whole.  

Crabmeat is sold in a variety of forms.  Fresh crabmeat is found in stores and will keep for only a few days in the refrigerator.  Pasteurized crabmeat is packed in cans and will keep much longer – about 12 to 18 months.  The flavor of pasteurized crabmeat is not fresh tasting at all.  Crabmeat that is canned has usually been cooked or pasteurized.  

4 ounces blue crab = 99 calories, 1 fat, <1g sat fat, <1g mono fat, 21g protein, 0g carbohydrates, 332mg sodium, 88mg cholesterol

Crab, Avocado and Mango Salad

Servings = 4 | Serving size =about 2 1/2 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

Cooking time does not include chilling time (although it's close). This recipe keeps well in the refrigerator for about 36 hours.

Serve with Roasted Corn on the Cob or a whole wheat or gluten-free roll.

1 lb	crabmeat (I like the pasteurized)
1 large	mango (peeled and diced)
1 medium	avocado (peeled and diced)
1	lime (juiced)
1 small	shallot (minced)
1/4 tsp	salt
	fresh ground black pepper (to taste)
1 Tbsp	olive oil
12 large	leaves fresh basil (chiffonade)

Pick over the crabmeat carefully to remove any bits of shell.

Fold together the crabmeat, mango, lime juice, shallot, salt, pepper, olive oil and basil.

Chill.