Carry on crabbing! “It’s A Lifestyle”

We’ve all heard the Food Standards Agency recommendation to eat 2 portions of fish per week, but have you ever thought about why crab is good for you?  Crab may actually be more beneficial to human health than Finfish?

The British shoreline is host to the pie crust edged brown crab (cancer Pagurus) which is caught and mostly shipped across the Channel to France and Spain. There it is consumed with gusto, mainly by us foodies.

So why not enjoy crab anytime. Eating a portion of this delicious crustacean has incredible health benefits when eaten regularly.

Crab Health Benefits


  • Crab is one of the best possible dietary sources of protein available. It contains almost as much protein per 100 grammes as meats without anywhere near the same levels of saturated fat, which is linked to an increased risk of heart disease.
  • The protein in crab is of high quality and, because of a lack of connective tissue, very digestible for people of all ages.


  • Rich in vitamins and minerals, crab meat is also low in fat and contains Omega-3 polyunsaturated acids.
  • Helps provide protection from heart disease and aid brain development. Some research suggests that Omega-3 also inhibits aggressive behaviour.
  • And it’s not just any old Omega-3 – it’s the long chain variety. These are more beneficial to our health because they can be used immediately, unlike short-chain Omega-3 found in vegetables and oils; they need to be converted to the long chain form first which our bodies aren’t very good at.
  • 100g of crab provides a third of the US & UK recommended weekly intake of Omega-3.

I had fun tweaking this recipe for an work breakfast for my better half. I love crab and so it made sense I would make something from crab to share with my friends

The perfect crab appetizer! No one needs to know how quick and easy these are. With a bit of heat, the red pepper adds a punch of flavor and the sauce you brush on top is a great touch.

No one needs to know how quick and easy these are. With a bit of heat, the red pepper adds a punch of flavor and the sauce you brush on top is a great touch.

With a bit of heat, the red pepper adds a punch of flavor and the sauce you brush on top is a great touch.


  • All shellfish are a good source of Selenium but crab meat is particularly rich in it.
  • Selenium plays a key role in the human’s antioxidant defence system, preventing damage to cells and tissues.
  • Selenium also plays an important role in the function of the immune system, in thyroid hormone metabolism and synthesis in reproduction.
  • 100g of crab meat provides 112% of the daily recommend value for men and 140% daily recommend value for women. Crab meat contains 3 times the amount of Selenium than cod and 12 times that of beef!


  • As vitamins are water soluble, and therefore not stored in the body, they have to be obtained through our diet, such as through crab meat.
  • Riboflavin (Vitamin B2) is important in the production of steroids and red blood cells, the promotion of normal growth, and the maintenance of the skin, eyes and the nervous system.
  • Riboflavin also plays a role in iron absorption in the digestive tract and supports the activity of antioxidants.
  • And take note all you athletes and body builders: turnover of Riboflavin in the human body is thought to be related to energy expenditure, and therefore physically active peoples may have an increased requirement of Riboflavin in their diet.


  • Crab meat contains nearly 30 times the copper found in cod and 56 times that found in salmon, chicken and beef.
  • Even though iron usually gets the spotlight, copper is involved in the absorption, storage and metabolism of iron. It is important in the formation of red blood cells and keeps bones, blood vessels, nerves and the immune system healthy.
  • Phosphorus is after calcium the second most abundant mineral in the body. It is a principal mineral of bones and teeth and is, therefore, 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.
  • 100g of crab provides 62% of daily recommended value for adult men and women.
  • Carry on crabbing!

Baked Crab Popper Delights

16 with 2 each
20 Min
10 Min


1 cunseasoned Panko bread crumbs
1 ccorn, canned
3 smallmini red bell pepper
1/4 cgreen onion stems, finely chopped
16 ozjumbo lump crabmeat, drained
3/4 cDuke’s mayonnaise
1egg, lightly beaten
1 tspcoarsely ground black pepper
1/2 tspsalt
1/8 tspcayenne pepper

How to Make Baked Crab Popper Delights

  • 1Heat oven to 425 degrees. Spray cups of
    Spray cups of mini-muffin pan with non-stick cooking spray.
    Sprinkle cups with 1/2 cup of the bread crumbs, gently tapping and rotating to coat.
  • Finely chop bell pepper.
    Blot mixture dry with paper towel.
    Finely chop onion tops setting aside 1 teaspoon for garnish.
  • Combine corn, bell pepper, remaining onions, crabmeat, 1/2 of the mayonnaise, egg, black pepper, and salt. Mix well but gently to not break up the crabmeat too much.
    Sprinkle lightly with remaining Panko crumbs.
  • Divide mixture evenly among cups of pan.
    Bake 10 minutes or until golden brown.
    Remove pan from oven.
    Cool in pan 2 minutes and then remove from pan to cooling rack.
  • Meanwhile juice lemon for sauce.
    Combine juice, cayenne pepper, and remaining mayonnaise and mix well.
    Brush tops of crab cakes with sauce and top with reserved finely chopped onion tops.

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