June 29, 2016 MariaCantillonMurphy

Who didn’t love fish fingers when they were young? They were such a comfort food. Fish fingers with lots of ketchup and oven chips! Unfortunately the list of ingredients in processed fish fingers leaves a lot to be desired. I am always trying to think of ways to get my family and especially my little girl to eat more fish so that’s how I came up with this healthy alternative to fish fingers. My husband and daughter love them as much as me and mommy is happy because she only has to make one dinner for everyone! YAY! Today I…

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Healthy Herby Fish Fingers
A super healthy take on traditional fish and chips packed with nutrient-dense ingredients
Prep Time 10 minutes
Cook Time 15-16 miuntes
Servings
Ingredients
  • 2 fillets White fish* e.g. cod, haddock, hake
  • 1/2 cup (50g ) Blanched Almond Flour
  • 1/2 cup (50g) Desiccated coconut
  • 1 lemon Lemon zest
  • 2 Garlic cloves, minced
  • 1 teaspoon Dried oregano
  • 1 tablespoon Fresh parsley
  • 1 tablespoon Fresh chives (optional)
  • 2 Free range eggs
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 15-16 miuntes
Servings
Ingredients
  • 2 fillets White fish* e.g. cod, haddock, hake
  • 1/2 cup (50g ) Blanched Almond Flour
  • 1/2 cup (50g) Desiccated coconut
  • 1 lemon Lemon zest
  • 2 Garlic cloves, minced
  • 1 teaspoon Dried oregano
  • 1 tablespoon Fresh parsley
  • 1 tablespoon Fresh chives (optional)
  • 2 Free range eggs
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C fan/gas 6/ 350°F.
  2. In one bowl beat the eggs. In another bowl combine, coconut & almond flour, garlic, fresh and dried herbs. Season the mixture well with a good pinch of sea salt and black pepper.
  3. Cut the fish into thick fish fingers.
  4. Dip the fish first in the eggs then in the coconut & almond mixture and coat well.
  5. Place the coated fish fingers on a baking tray lined with parchment paper and bake for 10 mins on one side before turning and baking for another 5-6 mins on the other side until cooked through. Keep an eye that they don't burn for the last few minutes!
  6. Serve with butternut squash fries and sugar-free ketchup
Recipe Notes

*Ask your fish monger to remove the skin and bones for you as this will save you a lot of time later.

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June 20, 2016 MariaCantillonMurphy

  This is my own take on this traditional recipe. I completely omit the breadcrumbs rather than substituting an SCD legal almond flour and I think this tastes delicious as is! This is a meal that is quite quick and one I will often make mid-week after work. Just to mention something about the tinned tomatoes used in this recipe. Tinned tomatoes are actually illegal on the SCD diet. I use only this brand, Mutti, photographed below because I have emailed the company and they have verified that they contain 100% tomatoes with no sugar added and that the can…

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Chicken Parmigiana
A fresh Italian dish with wonderful flavours of tomato, basil and garlic
Prep Time 15 minutes
Cook Time 35 minutes
Servings
Ingredients
  • 2 Free range chicken breasts
  • 1 can Mutti tinned tomatoes (or other confirmed sugar-free brand)
  • 1/2 cup (50g) Parmesan cheese, grated
  • 2 Garlic cloves, minced
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Prep Time 15 minutes
Cook Time 35 minutes
Servings
Ingredients
  • 2 Free range chicken breasts
  • 1 can Mutti tinned tomatoes (or other confirmed sugar-free brand)
  • 1/2 cup (50g) Parmesan cheese, grated
  • 2 Garlic cloves, minced
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 220°C Fan/ 240°C electric/ 428°F or gas mark 7.
  2. Next butterfly your chicken breasts by laying them flat, cutting them and opening them like a book. Then cover them with cling film and beat to flatten with a meat tenderizer or a rolling pin.
  3. Grease an ovenproof dish with some olive oil and place the flattened chicken breasts into it.
  4. Open the tin of tomatoes and mix in minced garlic and basil leaves then spread the full tin of chopped tomatoes evenly over the two breasts. Season each breast with a sprinkle of sea salt and black pepper.
  5. Cover the dish with tin foil and bake for 15 minutes.
  6. Remove the dish from the oven sprinkle cheese evenly over both chicken breasts. Bake again uncovered for 15-20 mins until cheese is melted and chicken is cooked through.
  7. I highly recommend checking the temperature with a meat thermometer to make sure that the chicken is done. Buon appetito!
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January 27, 2016 MariaCantillonMurphy

This dish was inspired by my Mom’s shepherd pie that was a such a warming winter dish when I was growing up. I have adapted it from shepherd’s pie quite a bit and I hope you like it. You can use lamb mince in place of beef mince if you wish. I usually make two of these, portion one out and freeze it. It comes in handy when I am working. Just take out the night before and defrost in refrigerator to be heated up the next day. As always when reheating, make sure the dish is piping hot all…

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Butternut Squash "Cottage Pie"
A warming comfort dish that's packed with veggies
Prep Time 30 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 2 Carrots, peeled and grated
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • 1.1 lbs (500g) Beef mince
  • 4 cups (500g) Chestnut/button mushrooms
  • 5 tablespoons Chopped, tinned tomatoes*
  • 2 tablespoons Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Cheddar cheese, grated
  • Sea salt
  • Black pepper
Prep Time 30 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 2 Carrots, peeled and grated
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • 1.1 lbs (500g) Beef mince
  • 4 cups (500g) Chestnut/button mushrooms
  • 5 tablespoons Chopped, tinned tomatoes*
  • 2 tablespoons Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Cheddar cheese, grated
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C/gas mark 4 or 350°F.
  2. Peel and chop the butternut squash. Cook by either boiling or steaming for 30-40 minutes until tender.
  3. Place shredded courgette and shredded carrot in a bowl with a sprinkle of sea salt and leave for 15 minutes. Then, drain as much water as possible from the vegetables.
  4. Heat olive oil in a medium frying pan and add mince. Fry until brown. Add mushrooms and fry for 5-10 minutes until tender. Mix through carrot and courgette and season with salt and pepper.
  5. Add chopped tomatoes to the beef and vegetable mix, stirring well. Turn off the heat.
  6. Mash the butternut squash with a potato masher. Add butter, a pinch of sea salt and pepper and stir well.
  7. Place the beef mixture in an ovenproof dish, then cover completely with the butternut squash mash and finally top with the grated cheddar cheese.
  8. Bake until cheese melts on top and the pie begins to brown at the edges, taking care not to let it burn. I start checking after 20 minutes but usually bake for 30 minutes.
  9. This keeps fine in the fridge for two days and can be reheated in a warm oven.
Recipe Notes

*Tinned tomatoes are technically not legal on the Specific Carbohydrate Diet (SCD). I only use one brand 'Mutti' which I have verified with the company are completely free of sugar and the can is also BPA free.

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January 27, 2016 MariaCantillonMurphy

This pizza recipe is inspired by the first pizza recipe in Breaking the Vicious Cycle which for those of you who don’t know is the book which outlines the Specific Carbohydrate Diet (SCD) in detail. I have adapted it to make the base nut free. I try to keep my main meals nut free if possible so that I can enjoy delicious almond goods as snacks throughout the day guilt-free! I have found that eating too many nut products in one day can wreak havoc with my digestive system not to mention waistline! When I was returning back to work after maternity leave, I…

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Guilt-free Pizza!
A delicious gluten & grain free pizza base for your favourite toppings
Prep Time 20 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 3 Free range eggs
  • 1 cup (100g) Parmesan cheese, grated
  • 8 tablespoons Passata*
  • 4-5 slices Parma Ham
  • 10 Olives
  • Generous bunch Fresh rocket
  • 1/2 cup (50g) Brie cheese
  • 1/4 teaspoon Sea salt
  • 1/8 teaspoon Black pepper
Prep Time 20 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 3 Free range eggs
  • 1 cup (100g) Parmesan cheese, grated
  • 8 tablespoons Passata*
  • 4-5 slices Parma Ham
  • 10 Olives
  • Generous bunch Fresh rocket
  • 1/2 cup (50g) Brie cheese
  • 1/4 teaspoon Sea salt
  • 1/8 teaspoon Black pepper
Instructions
  1. Preheat the oven to 180 ° C/gas mark 4 or 350°F.
  2. Peel and grate the courgettes/zucchini. Sprinkle with sea salt and leave for 15 minutes.
  3. Meanwhile, grate the cheese and lightly beat the eggs in a separate bowl.
  4. When the 15 minutes is up, squeeze as much water as possible out of courgettes/zucchini using a colander.
  5. Mix courgettes/zucchini, cheese and eggs well in a bowl.
  6. Place on a pizza tray covered with some parchment paper.
  7. Bake for 20-30 minutes. You will need to keep an eye on this because it can burn easily. I find 20 minutes in my oven is usually enough.
  8. Remove and put on your toppings (except rocket).
  9. Bake for another 10 minutes or less until cheese is melted on top. Serve with fresh rocket.
  10. This pizza keeps well in an airtight container in the fridge for 2 days and can be reheated in the microwave or a warm oven.
Recipe Notes

* Technically passata and tinned tomatoes are not legal on the Specific Carbohydrate Diet (SCD). I only use one brand: Mutti which I have verified with the company are completely sugar-free and 100% tomatoes. You should check with the company if you are not sure before using a new brand.

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January 27, 2016 MariaCantillonMurphy

  One of my favourite things about living in the countryside is having the space to grow our own herbs. I must say there is something very rustic about walking out my door to grab a bunch of fresh parsley or thyme for dinner. My daughter has started following me there these days and even sticks out her nose for a sniff of whichever herb we’re cooking with! I remember a time when roasting a chicken seemed like a big deal to me. Now it has become something we cook almost once a week. The best thing about this dish is…

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Classic Roast Chicken with Lemon, Fresh Thyme and Garlic
Free range chicken roasted with aromatic fresh herbs, onion, garlic and lemon
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 1.5 kg (approx) Whole free range chicken
  • 8 tablespoons (plus extra for greasing) Extra virgin olive oil
  • Generous bunch Fresh thyme
  • 2 Garlic cloves
  • 1 Onion, halved
  • 1 Lemon, halved
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 1.5 kg (approx) Whole free range chicken
  • 8 tablespoons (plus extra for greasing) Extra virgin olive oil
  • Generous bunch Fresh thyme
  • 2 Garlic cloves
  • 1 Onion, halved
  • 1 Lemon, halved
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180 degrees Celsius, 350 Fahrenheit or gas mark 4.
  2. Grease a large baking tray with some olive oil. Remove packaging from the chicken and place into the dish.
  3. Place the two peeled garlic cloves, two lemon halves and the bunch of thyme in the chicken’s cavity. Place the onion halves in the roasting dish next to the chicken. I usually use a pastry brush to cover the chicken in olive oil but you can rub in with your fingers. Then season with a generous pinch of sea salt and black pepper.
  4. Cover the chicken and roasting dish with tin foil and place in the oven.
  5. Bake for 1 hour then remove the tin foil and baste the chicken with the pan juices. I usually remove the onion halves at this point because they will burn. You can use them in a stock or gravy later.
  6. Place the chicken back in the oven without the tin foil for 30 minutes to brown the skin but keep an eye on it so that it does not start to burn.
  7. Check that the chicken is cooked through with a food thermometer or until juices run clear.
  8. Rest the chicken for 30 mins wrapped in tin foil to enhance the flavour and to allow for easier carving.
  9. Enjoy with some SCD legal cranberry sauce and roasted vegetables.
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