Crab Cakes

Crab Cakes (makes 6 large or 8 smaller patties)

We live near the sea, and most weeks we visit East Coast Seafoods, a family-run fishing business in Ballyhornan, County Down. They catch, prepare, smoke and sell a wide range of fish and seafood. It is one of the friendliest shopping experiences around and the quality is second to none. I love going there and the kids especially enjoy the whole affair. Last time they left with gifts of glistening oyster shells from the staff. We buy local, wild-caught fish and shellfish, and whenever they have them in we make sure we stock up on our favourite: fresh crab claws and crab meat.

As well as being delicious (sweet, flaky and fresh), crab meat is packed with nutrients, many of which are especially beneficial to those with Down syndrome.

It’s a high quality protein source, and because of a lack of connective tissue, crab meat is particularly digestible. Rich in vitamins and minerals, it also contains long-chain Omega-3 fatty acids, which are anti-inflammatory and support brain development. As it’s the long chain variety, it can be used immediately. Unlike short-chain Omega-3 found in vegetables and oils, which need to be converted to the long chain form first (which our bodies aren’t very good at). Anything we can do to maximize absorption and assimilation for Finn is a bonus – especially due to him having Hirschprung’s (which involved part of his colon being removed as a baby). 100g of crab meat provides one third of the UK recommended weekly intake of Omega-3 for an adult.

All shellfish are a good source of Selenium, but crab meat is particularly rich in it. Selenium plays a key role in our antioxidant defence system, preventing damage to cells and tissues (especially helpful for those with Down syndrome, who typically experience higher levels of oxidative stress than the ‘general’ population). It also plays an important role in the functioning of the immune system, as well as thyroid hormone metabolism. Crab meat contains 3 times as much Selenium as cod, and 12 times as much as beef. It is also especially high in Zinc, which, among other things, plays a key role in regulating immune function as well as supporting learning and memory.

Crab also contains Riboflavin (Vitamin B2), which is important in the production of steroids and red blood cells, the promotion of normal growth and the maintenance of the skin, eyes and nervous system. It also plays a role in iron absorption and supports the activity of antioxidants.

The meat is also rich in Phosphorus, which is the second most abundant mineral in the body after calcium. It’s a key mineral in bones and teeth, making it important in skeletal health and development. Phosphorus is involved in most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle. It is also involved in converting food to energy.

The quality and flavour of fresh-caught crab is a world apart from any found in the supermarket, so if you are lucky enough to live near a fresh source, do explore your local options. If fresh isn’t available, though, the nutritional benefits of supermarket-bought crab will still stand.

The kids eat crab claws like lollipops – biting the meat off in flaky chunks. For recipes like these crab cakes, I use the flaked crab meat. Be sure to pick through for any bits of shell or bones.

Ingredients (serves 4)

Crab cakes:

200g crab meat

1 egg, lightly whisked

½ teaspoon Worcestershire sauce (I use this organic one from Biona)

1 tablespoon mayonnaise (I use this one, which is free from inflammatory oils and uses avocado oil instead.)

½ teaspoon fresh lemon juice

1.5 teaspoons Dijon mustard (I use this one)

2 teaspoons unsalted, grass-fed butter, melted gently on the hob (I use this one)

1 teaspoon fresh chopped parsley

1 slice of buckwheat bread made into breadcrumbs (using a blender or food processor)

¼ teaspoon freshly milled black pepper

1 tablespoon grass-fed ghee (I use this one) or coconut oil

Dressing:

4 tablespoons cold-pressed olive oil (this brand is my absolute favourite for dressings, dipping and drizzling)

Juice of half a lemon

1 teaspoon freshly chopped parsley

pinch of salt

¼ teaspoon freshly milled black pepper

Instructions

Make the dressing first. Combine ingredients in a bowl and whisk well. Set aside.

After gently melting butter on the hob, remove from the heat and allow to cool.

Pick through the crab meat for shell and bones before flaking gently.

Combine all ingredients except crab meat in a bowl.

Fold in crab meat.

Shape into patties – this recipe makes 6 large crab cakes or 8 smaller cakes.

Melt ghee or coconut oil in a pan set on a medium heat.

Pan fry crab cakes until golden brown on each side (around 4 minutes on each side, but keep an eye to avoid burning).

Place onto kitchen paper or a clean tea towel to absorb excess oil.

Serve drizzled in dressing, over salad – or, as Finn prefers, with a bowl of soup!