January 31, 2018 MariaCantillonMurphy 2Comment

It took me quite some time to master the art of baking with coconut flour. The first few recipes I tried with it over two years ago were an absolute disaster. I made the rookie mistake of thinking that I could substitute coconut flour  for regular flour. After a few failed attempts, I decided coconut flour was not for me and I stuck with the almond flour. Fast forward, two years later I decided to do some experimenting with coconut flour again. It turns out that used in the correct way, coconut flour can add something really special to gluten…

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Coconut Flour Pancakes
A delicious, easy and healthy recipe for Coconut Flour Pancakes. Gluten, grain, dairy and refined sugar-free. No nuts. Paleo & Specific Carbohydrate Diet-friendly.
Prep Time 5 minutes
Cook Time 12-15 minutes
Servings
pancakes
Ingredients
  • 3 Free range eggs, beaten
  • 3 tablespoons Coconut flour
  • 4 tablespoons Coconut milk*
  • 1/2 teaspoon Bicarbonate of soda
  • 1 teaspoon Vanilla extract*
  • 3 teaspoons Raw honey
  • Pinch of salt
  • 4 teaspoons Butter (unsalted) OR coconut oil for dairy-free and Paleo
Prep Time 5 minutes
Cook Time 12-15 minutes
Servings
pancakes
Ingredients
  • 3 Free range eggs, beaten
  • 3 tablespoons Coconut flour
  • 4 tablespoons Coconut milk*
  • 1/2 teaspoon Bicarbonate of soda
  • 1 teaspoon Vanilla extract*
  • 3 teaspoons Raw honey
  • Pinch of salt
  • 4 teaspoons Butter (unsalted) OR coconut oil for dairy-free and Paleo
Instructions
  1. Mix all the ingredients (except the butter/coconut oil) in a bowl. The mixture will be quite thick - this is normal.
  2. In a small pancake frying pan, melt one teaspoon of butter (or coconut oil). Once melted, add 2-3 tablespoons of batter. Cook for 1-2 minutes on each side until cooked.
  3. Flip with a spatula or spoon to cook on the other side. These can burn easily because of the honey so you need to watch them carefully.
  4. For the remaining pancakes, repeat the steps using another teaspoon of butter to grease the pan.
  5. Enjoy with fresh fruit, extra honey and almond butter.
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January 9, 2018 MariaCantillonMurphy 24Comment

I’m super excited to finally share this Brown Bread recipe. I’ve been working on a delicious SCD bread recipe for so long. Finally, after months of experimenting and tweaking, I’m happy with the result. My measure of success remains always the same method. If my husband would gladly eat this instead of “regular” bread, I know I have succeeded. He’s an honest man and I know I can always trust him for an honest opinion. This blog, for me, has always been about creating delicious recipes. Recipes that anyone would gladly eat – restrictive diet or not. It just happens…

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Brown Bread
A delicious and healthy "brown bread" completely free from : gluten, grains, dairy and refined sugar. SCD and Paleo-friendly. Try this with some of my homemade blackberry jam and you'll never look back!
Prep Time 15 minutes
Cook Time 30 minutes
Servings
loaf
Ingredients
  • 3 cups (375g) Pecan nuts
  • 7 Egg whites (at room temperature)
  • 1/4 cup (30g) Coconut flour
  • 2 teaspoons Bicarbonate of soda
  • 4 tablespoons Raw honey
  • 1 teaspoon Vanilla extract (no added sugar)
  • 1/2 cup (75g) Raisins *No added oils or palm sugar
  • Pinch of salt
Prep Time 15 minutes
Cook Time 30 minutes
Servings
loaf
Ingredients
  • 3 cups (375g) Pecan nuts
  • 7 Egg whites (at room temperature)
  • 1/4 cup (30g) Coconut flour
  • 2 teaspoons Bicarbonate of soda
  • 4 tablespoons Raw honey
  • 1 teaspoon Vanilla extract (no added sugar)
  • 1/2 cup (75g) Raisins *No added oils or palm sugar
  • Pinch of salt
Instructions
  1. Preheat the oven to 160°C Fan, 180°C, 350°F or gas mark 4.
  2. Blend the pecans in a powerful blender to a fine consistency. Don't overblend - you don't want them to turn to nut butter. My machine only takes 30 seconds or less to do this. Pour the ground pecans into a clean bowl on the counter.
  3. Using an electric mixer and a clean and dry bowl, whip the egg whites until you achieve stiff peaks, similar to making meringue.
  4. To the ground pecans add: the coconut flour, bicarbonate of soda, honey, vanilla, raisins and salt. Stir well.
  5. Next, using a spoon or spatula gently fold the egg white mixture into the pecan mixture until smooth and well combined.
  6. Pour the mixture into a loaf tin lined with parchment paper and bake for 30 minutes.
  7. Enjoy with my homemade blackberry jam recipe. This loaf keeps for up to one week in an airtight container.
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October 19, 2017 MariaCantillonMurphy

  GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Granola is my new favourite breakfast food. After over two years, I feel like I am having cereal again. Only it tastes way better and has none of the sugar and other nasty additives. It’s so easy to make a big batch of this granola. I store mine in a Mason Jar and it keeps fresh for up to a week. It won’t last around the house longer than that anyway! I have purposely finely ground this granola. It tastes nicer and is much easier to digest. If you’re…

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Granola
A delicious and healthy cereal that's ready in minutes. Gluten, grain, dairy and refined sugar-free. SCD and Paleo. Try this topped with yoghurt or homemade almond milk.
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 cup (150g) Blanched hazelnuts
  • 1 cup (125g) Pecan nuts
  • 1 cup (100g) Desiccated coconut
  • 2 tablespoons Raw honey
  • 2 teaspoons Vanilla extract (no added sugar)
  • 1/3 cup (70g) Coconut oil
  • 1/4 teaspoon Sea salt
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 cup (150g) Blanched hazelnuts
  • 1 cup (125g) Pecan nuts
  • 1 cup (100g) Desiccated coconut
  • 2 tablespoons Raw honey
  • 2 teaspoons Vanilla extract (no added sugar)
  • 1/3 cup (70g) Coconut oil
  • 1/4 teaspoon Sea salt
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In a food processor, blitz the hazelnuts and pecans until broken now but not as fine as nut flour consistency. (I find nuts are easier to digest in this form).
  3. Melt the coconut oil.
  4. Add the melted coconut oil, blitzed nuts and the rest of the ingredients to a large bowl and mix well.
  5. Spread the mixture on a baking tray lined with parchment paper and bake for 15 minutes. After 15 minutes, remove and stir the mixture well. Bake for a further 5 minutes.
  6. Allow to cool fully before storing in an airtight jar. I have kept this for just over a week and it was perfect. I consider four heaped tablespoons to be a serving.
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September 4, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) I have been craving french toast for so long! It was my husband’s and my all time favourite breakfast. Over the last few years he still has it sometimes and I try not to weep longing for my old foods! When I developed a grain-free sandwich loaf that I was happy with, french toast was next on the list! Luckily, I was right. My sandwich loaf recipe is definitely robust enough to be fried and it is so delicious. My husband even eats this version now. Trust me, that says A LOT! There…

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French Toast
A delicious french toast recipe using my grain-free sandwich loaf. Entirely free from: gluten, grains and refined sugar-free. Suitable for the Specific Carbohydrate Diet (SCD). Perfect, for a lazy weekend breakfast!
Prep Time 10 minutes
Cook Time 5-6 minutes
Servings
Ingredients
  • 2 slices My SCD sandwich bread
  • 2 Free range eggs, beaten
  • 6 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1 teaspoon Raw honey
  • 1 tablespoon Butter
  • 1/2 teaspoon Vanilla extract*
  • Pinch Cinnamon, nutmeg
  • Pinch Sea salt
Prep Time 10 minutes
Cook Time 5-6 minutes
Servings
Ingredients
  • 2 slices My SCD sandwich bread
  • 2 Free range eggs, beaten
  • 6 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1 teaspoon Raw honey
  • 1 tablespoon Butter
  • 1/2 teaspoon Vanilla extract*
  • Pinch Cinnamon, nutmeg
  • Pinch Sea salt
Instructions
  1. In a wide bowl mix the : eggs, yoghurt, honey, vanilla, cinnamon, nutmeg and salt. Stir or whisk until well combined.
  2. Put the bread slices into the bowl and soak for at least 5 minutes on either side.
  3. Put a frying pan or iron skillet on a medium-low heat and add the butter. Once melted, add the bread slices. Fry for 5-6 minutes until cooked and nicely brown on both sides.
  4. Serve with some extra butter, fresh fruit, yoghurt, broken nut pieces and more raw honey, if desired.
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July 6, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) The name for these – Spinach, brie and olive muffins is a bit of a giveaway in terms of what they contain. If you’re following my blog for a while now, you’ll know I love these three foods: spinach, brie and olives. Spinach and olives are famous superfoods and while brie may not be a superfood, it is super delicious! I’m so grateful that brie is allowable on the Specific Carbohydrate Diet (SCD). I love breakfast muffins. Of course, they don’t have to be for breakfast. They are great for lunches too. I love that these…

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Spinach, Brie and Olive Muffins
Delicious spinach, brie and olive muffins perfect for a healthy breakfast on the go. Gluten, grain-free and suitable for the Specific Carbohydrate Diet (SCD).
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 2 cups (300g) Blanched Almond Flour
  • 1 cup (125g) Cheddar cheese, grated
  • 1 cup (160g) Dry curd cottage cheese/SCD dripped yoghurt
  • 1 teaspoon Bicarbonate of soda
  • 6 Free range eggs, beaten
  • 4 cups (180g) Fresh spinach, washed and dried
  • 2 tablespoons Extra virgin olive oil
  • To taste Sea salt & Black pepper
  • 1/2 cup (72g) Brie cheese, cut into cubes
  • 9 Greek olives, sliced lenghtwise
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 2 cups (300g) Blanched Almond Flour
  • 1 cup (125g) Cheddar cheese, grated
  • 1 cup (160g) Dry curd cottage cheese/SCD dripped yoghurt
  • 1 teaspoon Bicarbonate of soda
  • 6 Free range eggs, beaten
  • 4 cups (180g) Fresh spinach, washed and dried
  • 2 tablespoons Extra virgin olive oil
  • To taste Sea salt & Black pepper
  • 1/2 cup (72g) Brie cheese, cut into cubes
  • 9 Greek olives, sliced lenghtwise
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6. Grease two muffin trays with the olive oil.
  2. In a bowl mix the : almond flour, cheddar cheese, dry curd cottage cheese, bicarb, eggs, spinach and a pinch of salt and pepper.
  3. Using a tablespoon, scoop mounds of the mixture into muffin trays.
  4. Place olive slices and cubes of brie on top of each muffin mixture. Press down gently.
  5. Bake for 20-25 minutes or until golden brown. As always keep checking from 20 minutes as the almond flour is delicate when baking. Allow to cool completely before freezing.
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July 5, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) I am currently loving yoghurt and berry compotes and eat them regularly for breakfast. After my recent Crohn’s flare, I still haven’t been able to re-introduce raw foods. This is a great way to still get my daily fruit quota without hurting my tummy. All of this, and they look so pretty! This is also a great recipe if you have bought too much fruit and you’re not sure what to do with it. You can made a big batch of compote, allow it to cool and keep it in the fridge…

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Yoghurt and Berry Compote
A delicious probiotic yoghurt and berry compote free from refined sugar and suitable for the Specific Carbohydrate Diet (SCD).
Servings
Ingredients
  • 1 cup (125g) Fresh raspberries or strawberries or a mix
  • 1 cup (245g) per person SCD Yoghurt or natural yoghurt if you are not following SCD
  • Juice of 1 orange
  • To serve Raw honey
  • To serve Nuts
Servings
Ingredients
  • 1 cup (125g) Fresh raspberries or strawberries or a mix
  • 1 cup (245g) per person SCD Yoghurt or natural yoghurt if you are not following SCD
  • Juice of 1 orange
  • To serve Raw honey
  • To serve Nuts
Instructions
  1. Add the berries and juice to a saucepan on a medium/low heat. Cook on a low heat for 15-20 minutes stirring often and not allowing to burn.
  2. Turn off the heat and mash with a potato masher to smooth out any lumps. If using strawberries, you can strain them through a sieve to remove the seeds. I don't bother doing this for raspberries or blueberries.
  3. Allow the berry compote to cool slightly. Start layering four serving glasses first with yoghurt then a few teaspoons of berry compote until you reach the top. Add a drizzle of honey and some chopped nuts if desired.
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June 30, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) A few weeks ago, I had my first sandwich in almost two years. It was a good day! When I began the Specific Carbohydrate Diet (SCD) first, I tried a few bread and bun recipes and was bitterly disappointed with the taste. So, I gave up and resigned myself to the fact that I would never eat a sandwich again. Recently, I began experimenting with the idea of the sandwich bun. I wanted something easy to bring on summer picnics with my family. Salads are great, don’t get me wrong but the…

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Sandwich Buns
Sandwich Buns like no other! Gluten-free, grain-free and suitable for the Specific Carbohydrate Diet (SCD).
Prep Time 10 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 1 teaspoon Bicarbonate of soda
  • 1 cup (160g) Dry curd cottage cheese/SCD dripped yoghurt
  • 1 teaspoon Dried oregano
  • 3 Free range eggs, beaten
  • 2 tablespoons Apple cider vinegar
  • 2 tablespoons Raw honey
  • 1/4 teaspoon Sea salt
  • 1/4 cup (55g) Unsalted butter, melted
Prep Time 10 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 1 teaspoon Bicarbonate of soda
  • 1 cup (160g) Dry curd cottage cheese/SCD dripped yoghurt
  • 1 teaspoon Dried oregano
  • 3 Free range eggs, beaten
  • 2 tablespoons Apple cider vinegar
  • 2 tablespoons Raw honey
  • 1/4 teaspoon Sea salt
  • 1/4 cup (55g) Unsalted butter, melted
Instructions
  1. Preheat the oven to 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In one bowl mix the almond flour, bicarb, dry curd cottage cheese, salt and oregano. In another bowl mix the apple cider vinegar, butter, honey and honey. Combine the two mixtures and stir well to combine.
  3. Using a tablespoon, scoop mounds of the mixture onto two baking trays lined with parchment. I made twelve sandwich rounds out of this amount.
  4. Flatten each mound slightly (you want them to be thick) with a fork to make smooth.
  5. Bake for 15-17 minutes until golden but not too dark. Allow to cool completely before wrapping and freezing.
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June 27, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) & PALEO I’ve been wanting to try making SCD-legal banana fritters for a long time. When I was studying for my masters, I lived with a Chinese girl who used to make them all the time. They were so easy and delicious and I have been really craving them recently. They taste great on their own or paired with your favourite dairy-free ice-cream. You can see my ice-cream recipes here if you want to make your own. This recipe is quick so you can easily whip them up mid-week for dessert….

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Banana Fritters
Delicious banana fritters that are free from gluten, grains, dairy and refined sugar. Paleo and suitable for the Specific Carbohydrate Diet (SCD). These are great for breakfast or as a healthy snack!
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 Free range eggs, beaten
  • 1/2 cup (150g) Blanched Almond Flour
  • 3 (large) Ripe bananas
  • 1 teaspoon Vanilla extract*
  • 1 teaspoon Bicarbonate of soda
  • 2 teaspoons Raw honey
  • 1 tablespoon Coconut oil
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 Free range eggs, beaten
  • 1/2 cup (150g) Blanched Almond Flour
  • 3 (large) Ripe bananas
  • 1 teaspoon Vanilla extract*
  • 1 teaspoon Bicarbonate of soda
  • 2 teaspoons Raw honey
  • 1 tablespoon Coconut oil
Instructions
  1. Chop the bananas into small chunks as shown.
  2. In a bowl, mix the eggs, almond flour, bicarbonate of soda, vanilla and honey. Dip the banana chunks into the egg mixture.
  3. In a skillet or frying pan melt the coconut oil on a low-medium heat. Once melted, add the banana chunks. Fry until you get a nice colour on all sides, turning every two minutes for even cooking. Cook for 8-10 minutes in total.
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March 28, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) These Butternut Squash, Bacon and Spinach Muffins are seriously good. They’re not dry or too eggy like some savoury muffins can be. Perfect for a healthy snack or great for a child’s lunchbox, there is no reason not to make them. Not only are they free from gluten and grains but they are easy to make and they freeze really well. I’m sure I’m not the only person who thinks the combination of butternut squash, bacon and spinach is epic. Combine that with two delicious cheeses and…well I will let you decide for yourself….

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Butternut Squash, Bacon and Spinach Muffins
Delicious muffins for breakfast on the go or a healthy afternoon snack. Gluten, grain-free and suitable for the Specific Carbohydrate Diet (SCD).
Prep Time 10 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 4 Bacon slices (rashers), chopped small
  • 3 tablespoons Extra virgin olive oil
  • 6 Free range eggs, beaten
  • 2 cups (300g) Blanched Almond Flour
  • 1 cup (225g) Dry curd cottage cheese/Polish cheese "twarog"
  • 1 cup (100g) Cheddar cheese, grated
  • 1 teaspoon Bicarbonate of soda
  • Sea salt
  • Black pepper
  • 1 cup (225g) Fresh spinach, washed and dried
  • 2 tablespoons Butter (soft)
Prep Time 10 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 4 Bacon slices (rashers), chopped small
  • 3 tablespoons Extra virgin olive oil
  • 6 Free range eggs, beaten
  • 2 cups (300g) Blanched Almond Flour
  • 1 cup (225g) Dry curd cottage cheese/Polish cheese "twarog"
  • 1 cup (100g) Cheddar cheese, grated
  • 1 teaspoon Bicarbonate of soda
  • Sea salt
  • Black pepper
  • 1 cup (225g) Fresh spinach, washed and dried
  • 2 tablespoons Butter (soft)
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6.
  2. Spread out the butternut squash and bacon on two baking trays lined with parchment paper. Toss with olive oil and season with pepper. You don't need salt because of the bacon. Bake for 30 minutes until brown but not burnt.
  3. While the butternut squash and bacon is in the oven, mix the almond flour, two cheeses, bicarbonate of soda in a large bowl. Make a well in the centre and add the beaten eggs.
  4. Mix well and add a little salt and pepper to season. Once cooked, add in the butternut squash and bacon and the spinach. Mix well.
  5. Turn down the oven temperature by 20 degrees. Grease two muffin trays (or enough to hold 18 muffins) with the soft butter. Next, add parchment squares by sticking them down into the muffin trays. Add approx. two tablespoons of mixture to each muffin hole.
  6. Bake in the oven for 20-25 minutes until lightly brown but not burnt. Begin checking them from 20 minutes onwards.
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February 21, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE. SPECIFIC CARBOHYDRATE DIET (SCD) & PALEO.  This Butternut Squash Breakfast Hash is a family favourite in our house for lazy Sundays. We love our eggs but let’s be honest: eggs can get boring if you always have them the same way. I have been craving something a little different. Hence, this breakfast hash was created! It’s a big hit. It’s no secret that I am a big butternut squash fan in general. I love the sweetness that develops particularly when it is roasted. Paired with eggs in this dish, it is absolutely delicious. You’ll need to roast…

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Butternut Squash Breakfast Hash
A delicious breakfast dish made with roasted butternut squash and topped with baked eggs. Free from: gluten, grains and dairy. Paleo and Specific Carbohydrate Diet-friendly.
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 3 tablespoons Extra virgin olive oil
  • 12 Free range eggs
  • 1/2 teaspoon Dried oregano
  • Sea salt
  • Black pepper
  • Few sprigs Fresh parsley, to garnish (optional)
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 3 tablespoons Extra virgin olive oil
  • 12 Free range eggs
  • 1/2 teaspoon Dried oregano
  • Sea salt
  • Black pepper
  • Few sprigs Fresh parsley, to garnish (optional)
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6.
  2. Place the butternut squash in a bowl with the oregano, salt and pepper and toss with the olive oil. Divide it between two baking trays lined with parchment paper and spread out well.
  3. Roast for 30 minutes until tender but not burnt.
  4. Scoop the butternut squash into ovenproof dishes and flatten down well with the back of a spoon. It's best visually, to use individual baking trays for this if you have them. If not, you can use one large oven-proof dish.
  5. Crack the eggs on top of the butternut squash. If you are just using one dish, be careful to spread the eggs out well. I've allowed two eggs per person.
  6. Bake for a further ten minutes or until eggs are done to your liking. Garnish with some fresh parsley.
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