Healthy Crab Cakes

[Disclaimer for the following photos]

 Well my camera lens is officially busted. A few weeks ago I noticed it sticking a bit when I zoom, so I decided to try to twist whatever was in there out. Unfortunately, by doing so, I ended up knocking a piece of the “guts” of the thing back into the thingamabob. (I’m definitely not technically trained.) So I’m going to try to see if someone can fix it without sending it away. In the meantime, I’m stuck using my Quantaray for a Nikon AF on my Nikon D40X. Perish the thought.

Anyway, as I’ve mentioned before, I’m a huge fan of the blog Peanut Butter Fingers. I found it through a recipe on Women’s and got hooked within minutes. I started back at the beginning of her writings and have only made it to February of 2010 so far. She’s a SERIOUS blogger! From reading her blog, I’ve been inspired to get back to my roots from Living Well’s early days. I used to post photos of recipes I was working on, but moved away from that when I was shifting my focus. Well now, as George Costanza would say, “I’m back, baby.”

The salad that accompanied my sandwich below.

Today I had a leftover crab cake from a meal I recently made and decided to make a wonderful sandwich out of it. I used a PB Fingers inspiration, Arnold’s Sandwich Thins, low-fat tartar sauce, spinach leaves, and a few grape tomatoes to create this perfect Friday lunch. I paired it with some leftover cucumber and tomato salad and some cannellini beans. It was so good and since I used an Ellie Krieger recipe for the cakes, healthy too. My lunch yesterday was equally healthy and delicious. I had a Chobani pineapple Greek yogurt with Kashi Go Lean cereal and two Back to Nature crackers with a Laughing Cow Swiss cheese wedge. A coworker had turned me on to Chobani and highly recommended the pineapple. It was literally one of the best flavors I’ve ever had. For dessert, I’ve been opting for my Stash chocolate hazelnut tea instead of my usual Hershey kiss. So far, I feel good about my choices. I’ve also made the choice to increase the number of calories I’m allowing myself daily. The running is turning me into a bottomless pit and I can’t afford to lose energy chowing down on rice cakes (although I LOVE them) all day.

Everything is better in sandwich form.

Although I linked the recipe for the crab cakes, I’d still like to post it directly.


  • Nonstick cooking spray
  • 1 egg, lightly beaten
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon fresh lemon juice
  • Dash hot sauce
  • 1/2 teaspoon crab boilseasoning (recommended: Old Bay)
  • 1/2 cup finely chopped red bell pepper
  • 1 scallion, including green top, finely chopped
  • 1 pound lump crab, picked over for cartilage
  • 3/4 cup dry bread crumbs
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • Smarter Tartar Sauce, recipe follows


Preheat the oven to 400 degrees F. Coat a baking sheet with nonstick cooking spray.

In a medium bowl mix together the egg, mustard, Worcestershire sauce, lemon juice, Old Bay seasoning and hot sauce. Stir in the bell pepper and scallion. Gently fold in the crab, 1/4 cup of the bread crumbs and salt and pepper to taste. Put the remaining bread rumbs in a shallow dish.

Divide the crab mixture into 8 mounds. Shape 1 mound into a round and coat in bread crumbs. Transfer to the prepared baking sheet and flatten the crab cake to form a patty about 1-inch high. Repeat to form the remaining crab cakes.

Bake until golden on the bottom, about 10 minutes. Gently flip the crab cakes and cook until the second side is golden, 5 to 10 minutes longer.


Since it’s Friday…

“Running to Rome” Update: I’m now up to 36 miles since July 4th, leaving me with 429 left to go. Last month, I wanted to have 39 completed before I left for the Cincinnati Tennis Tournament next week, so it appears that I will probably exceed that goal. Now if I could just figure out how to get rid of these shin splints…

Yoga Pose of the Week: The Poorna Titali or the Butterfly Pose is one that helps release fat from the liver and helps control anxiety and stress. Here’s what you do.

  1. Sit up straight and bring the soles of your feet together.
  2. Pull your feet in as close to your body as possible.
  3. Gently push down to stretch the hips and hold for 5-8 deep breaths.

My Healthy Choice of the Day: I made a list of the things in my life that make me happy so I would have a sunny outlook on the weekend.