January 30, 2018 MariaCantillonMurphy 6Comment

The day I discovered peppermint oil in the health shop recently was a good day! I pretty much love the mint chocolate combination (eh, who doesn’t?). I call these After Dinner Mint Chocolates because that’s exactly what they taste like. They remind me of those delicious chocolates they bring you in a Chinese restaurant when you finish your meal. My husband agrees. These are free from: gluten, grains, dairy and refined sugar but you would never guess. On a rainy Saturday afternoon, I love nothing more than making a batch of these with my daughter. I’m pretty sure she just…

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After Dinner Mint Chocolates
Delicious white chocolate mints for a healthy sweet treat after dinner. Gluten, grain, dairy and refined sugar-free. Paleo and Specific Carbohydrate Diet-friendly.
Servings
Ingredients
  • 2 cups (200g) Cacao butter
  • 4 tablespoons Almond butter
  • 3 teaspoons Peppermint oil
  • 4 tablespoons Raw honey
  • 1 cup (100g) Desiccated coconut
  • Pinch of sea salt
Servings
Ingredients
  • 2 cups (200g) Cacao butter
  • 4 tablespoons Almond butter
  • 3 teaspoons Peppermint oil
  • 4 tablespoons Raw honey
  • 1 cup (100g) Desiccated coconut
  • Pinch of sea salt
Instructions
  1. Melt the cacao butter in a heatproof bowl over a saucepan of hot water on the stove.
  2. Once the cacao butter is melted, remove from the heat. Add the rest of the ingredients and whisk until completely combined.
  3. Pour the mixture into silicone moulds or muffin cases and freeze for at least two hours. Keep in the freezer for a few months.
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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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December 9, 2017 MariaCantillonMurphy 4Comment

This is not strictly Rocky Road in the traditional sense as it has no marshmallows or refined sugar at all for that matter. You could say it is a healthy version Rocky Road. All you really need to know is that when you sprinkle this over ice-cream, it tastes like a McFlurry! If you’re looking for some SCD-legal dairy and refined sugar-free ice-cream recipes, check out my dessert recipes. If you live in Ireland like me, you can enjoy this with Nobó ice-cream. The vanilla, lemon and passionfruit flavours are SCD-legal. My husband regularly requests a batch of this and…

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Rocky Road
A delicious and crunchy snack to enjoy on its own or over your favourite ice-cream. Gluten, grain and refined sugar-free.
Prep Time 10 minutes
Cook Time 30 minutes + freezing time
Servings
Ingredients
For the biscuit layer:
  • 2 cups (300g) Blanched Almond Flour
  • 1 teaspoon Vanilla extract*
  • 2 tablespoons Coconut oil, melted (plus extra for greasing)
  • Pinch of sea salt
For the salted caramel layer:
  • 1/4 cup (50g) Unsalted butter
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the white chocolate layer:
  • 1/2 cup (115g) Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Almond butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • 2 tablespoons Coconut oil, melted
  • Pinch of sea salt
Prep Time 10 minutes
Cook Time 30 minutes + freezing time
Servings
Ingredients
For the biscuit layer:
  • 2 cups (300g) Blanched Almond Flour
  • 1 teaspoon Vanilla extract*
  • 2 tablespoons Coconut oil, melted (plus extra for greasing)
  • Pinch of sea salt
For the salted caramel layer:
  • 1/4 cup (50g) Unsalted butter
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the white chocolate layer:
  • 1/2 cup (115g) Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Almond butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • 2 tablespoons Coconut oil, melted
  • Pinch of sea salt
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4. Mix all the ingredients for the crust together in a blender. Grease an ovenproof dish well with coconut oil and press down a sheet of parchment paper on it.
  2. Press the crust down into the tin well and smooth out with a spoon and fork. Bake for 15 minutes.
  3. Remove the parchment paper with the crust from the roasting dish and freeze for a few minutes to cool down until the caramel is ready. You can place in a new dish or a plate in the freezer.
  4. Make the caramel by melted the butter in a saucepan on a medium heat. Add the honey and salt and bring to the boil. Reduce the heat and continue to cook for at 10 minutes until the caramel turns a deep brown colour. You need to stir the mixture continuously.
  5. Remove the caramel from the heat and continue to stir until it resembles a sauce. Take the crust from the freezer. Place back into the original dish if you need you. Basically you need to pour the caramel sauce on top of the crust in a layer but you don't want it to fall down the sides. Pull up all sides of the parchment paper to avoid this. Freeze again while you make the white chocolate layer.
  6. Melt the cacao butter and coconut oil together in a heat proof jug over a saucepan of hot water.
  7. Once they are melted remove from the heat and add the honey, vanilla, salt and almond butter.
  8. Mix with an electric mixer until well combined. Remove the dish from the freezer and pour the white chocolate layer on top. Freeze again for at least two hours.
  9. Cut up in to chunks and enjoy on its own or as a delicious ice-cream topping. Keep in the freezer.
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December 6, 2017 MariaCantillonMurphy 13Comment

Tasting these Salted Caramel and White Chocolate Cups, you would never know I was on a “restrictive” diet. There is usually a batch of these in my freezer, ready for when I feel like a healthy sugar rush. The great thing about keeping these in the freezer means that they will keep for ages and you don’t need to worry about waste. Although, they are unlikely to last a very long time anyway. Since I have discovered the joy of making my own caramel, I am a little obsessed. If you have tried my Salted Caramel Nut Bark by now,…

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Salted Caramel and White Chocolate Cups
Delicious white chocolate cups drizzled in salted caramel. Gluten, grain and refined sugar-free. SCD-friendly.
Prep Time 25 minutes + freezing time
Servings
cups
Ingredients
For the White Chocolate Cups:
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Almond butter *Or any nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the Salted Caramel Layer:
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • Big pinch of sea salt
Prep Time 25 minutes + freezing time
Servings
cups
Ingredients
For the White Chocolate Cups:
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Almond butter *Or any nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the Salted Caramel Layer:
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • Big pinch of sea salt
Instructions
  1. First make the White Chocolate Cups. Prepare the tray by placing paper muffin cases in a muffin tray. Next, add hot water to a small saucepan and place on a low heat.
  2. Add the cacao butter to a heat-proof glass bowl or jug that will fit into the saucepan. Continue to heat until all the cacao butter is melted.
  3. Once melted, remove the cacao butter from the heat. Add all the other ingredients for the white chocolate cups to the melted cacao butter and mix using an electric mixer at high speed for a few minutes. Pour into muffin cases.
  4. Freeze for at least two hours until well set.
  5. After two hours, prepare the salted caramel. Place the butter in a saucepan on a medium heat and allow to melt. Once melted, add the honey and salt.
  6. Bring the mixture to the boil then turn down the heat to low. Continue to cook for a further 10-12 minutes until your caramel turns a rich, brown colour. Stir continuously so it doesn't burn.
  7. Pull off the heat and continue to mix vigorously with a whisk until a sauce forms.
  8. Remove the chocolate cups from the freezer and pour the salted caramel over each one. You need to do this FAST. It's impossible to pour once it sets. Freeze again for another two hours. Enjoy!
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November 21, 2017 MariaCantillonMurphy

This is pretty epic! Seriously, good. In fact, this snack should come with a warning that this Salted Caramel Nut Bark is completely addictive! I had to hide the jar of it from both myself and my husband as we were each taking some every time we walked past! I’m not going to pretend that this is healthy. It’s healthy in the sense that it contains no gluten, grains, dairy or refined sugar. There are no strange ingredients or preservatives either. However, all that said: sugar is still sugar. This is the kind of decadent treat you should reserve for a…

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Salted Caramel Nut Bark
The perfect snack when you need a (healthy) sugar rush. No gluten, grains, refined sugar or any other nasties. SCD-friendly.
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Ingredients
  • 1 cup (150g) Hazelnuts*
  • 1/2 cup (75g) Pecan nuts
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • Big pinch of sea salt
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Ingredients
  • 1 cup (150g) Hazelnuts*
  • 1/2 cup (75g) Pecan nuts
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • Big pinch of sea salt
Instructions
  1. Chop all the nuts coarsely first. Place them in a glass heat-proof bowl. Once the caramel is ready, you will need to more very quickly as it sets very soon.
  2. Place the butter in a saucepan on a medium heat and allow to melt. Once melted, add the honey, vanilla and salt.
  3. Bring the mixture to the boil then turn down the heat to low. Continue to cook for a further 10-12 minutes until your caramel turns a rich, brown colour. Stir continuously so it doesn't burn.
  4. Once ready, pour immediately into a heat-proof bowl and stir fast to cover all the nuts in the caramel. You need to move fast because once the caramel hardens, it is impossible to stir.
  5. Place the mixture on a layer of parchment paper and smooth out to flatten.
  6. Allow to set for 30 minutes to 1 hour. Then, break into pieces and enjoy!
Recipe Notes

* You can substitute any other nuts if you prefer.

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November 16, 2017 MariaCantillonMurphy

Don’t throw away your butternut squash seeds! It was my Spanish friend in work who first prompted me to try toasting them. Roasted seeds are a common snack in Spain. I love the idea of getting even more use of my butternut squash. I hate food waste. Since started SCD, I have become even more passionate about food and refuse to waste it. That’s why this recipe for Roasted Butternut Squash seeds suits me perfectly! Before we go any further, I should mention that if you are doing the SCD diet then this is an advanced snack. Seeds can be…

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Salty Seeds
A delicious and nutritious snack ready in minutes. Naturally free from gluten and grains. Paleo & SCD-friendly.
Prep Time 2 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • Seeds from one Butternut Squash
  • 1/2 tablespoon Extra virgin olive oil
  • Sea salt
  • Black pepper
Prep Time 2 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • Seeds from one Butternut Squash
  • 1/2 tablespoon Extra virgin olive oil
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In a bowl, mix the seeds with the olive oil and season well with salt and pepper.
  3. Spread out on a baking tray lined with parchment paper and roast for 15 minutes. Check them from 10 minutes onwards to ensure they don't burn.
  4. Enjoy!
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November 2, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO The idea for these raspberry thumbprint cookies came from having an abundance of raspberries in the fridge on the brink of going off. That, and I had a massive craving for something sweet (shocker!). I will never forget the day I made these raspberry thumbprint cookies for the first time. It was the day that hurricane Ophelia hit Ireland. I woke up early to start my baking before the inevitable happened. We lost power and water…for a week! That night, as we gathered around the candles, as least we had…

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Raspberry Thumbprint Cookies
Delicious cookies filled with a simple, raspberry jam. Ready in minutes and all free from: gluten, grains, dairy and refined sugar-free.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
cookies
Ingredients
For the jam:
  • 2 cups (250g) Fresh raspberries
  • Freshly squeezed orange juice (1 orange)
  • Orange zest (1 orange)
  • 2 tablespoons Raw honey
For the cookies:
  • 2 cups Blanched Almond Flour
  • 4 tablespoons Raw honey
  • 4 tablespoons Coconut oil, melted
  • 2 teaspoons Vanilla extract* *No added sugar
  • Pinch of sea salt
Prep Time 10 minutes
Cook Time 30 minutes
Servings
cookies
Ingredients
For the jam:
  • 2 cups (250g) Fresh raspberries
  • Freshly squeezed orange juice (1 orange)
  • Orange zest (1 orange)
  • 2 tablespoons Raw honey
For the cookies:
  • 2 cups Blanched Almond Flour
  • 4 tablespoons Raw honey
  • 4 tablespoons Coconut oil, melted
  • 2 teaspoons Vanilla extract* *No added sugar
  • Pinch of sea salt
Instructions
  1. Begin by making the jam. Place all the jam ingredients in a pot on a medium-low heat and simmer for 15-20 minutes, stirring often.
  2. While the jam is cooking, prepare the cookies. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  3. Blend all the cookie ingredients well in a food processor until a dough ball forms. You can either make 10 larger biscuits or more smaller ones. I used a tablespoon to scoop out dough balls then rolled them in between my hands. Place them on a baking tray lined with parchment paper.
  4. Flatten the balls with the palm of your hands.
  5. Using your thumb (hence the name) make an imprint in each cookie large enough to fit a teaspoon of jam.
  6. Spoon a little jam into the centre of each cookie. Bake for 7-10 minutes until golden brown. These cook really quickly because they are so small so watch them carefully from 7 minutes!
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October 27, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, DAIRY-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Ah, white chocolate bliss balls. You are my weakness. Think decadence, richness and yet still healthy! I came up with these when I was thinking of more ways to incorporate white chocolate into SCD snacks. After some testing and developing, these white chocolate bliss balls were born. Tough life for my husband and daughter being the chief testers! If you follow my blog for a while now, you’ll know that white chocolate (in the form of cacao butter) is allowable on the Specific Carbohydrate Diet (SCD). It’s a good thing…

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White Chocolate Bliss Balls
Delicious and healthy white chocolate bliss balls. Gluten, grain, dairy and refined sugar-free.
Prep Time 20 minutes + chilling time
Servings
bliss balls
Ingredients
  • 2 cups (200g) plus extra (see below) Desiccated coconut
  • 2 cups Blanched hazelnuts
  • 1 cup Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Coconut oil
  • 2 teaspoons Vanilla extract* *No sugar added
For decorating:
  • 1 cup (100g) Desiccated coconut
Prep Time 20 minutes + chilling time
Servings
bliss balls
Ingredients
  • 2 cups (200g) plus extra (see below) Desiccated coconut
  • 2 cups Blanched hazelnuts
  • 1 cup Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Coconut oil
  • 2 teaspoons Vanilla extract* *No sugar added
For decorating:
  • 1 cup (100g) Desiccated coconut
Instructions
  1. First, blend the hazelnuts in a food processor until fine.
  2. Melt the coconut oil in the microwave for 30 seconds. Melt the cacao butter in a heatproof bowl on the stove over a pot of boiling water.
  3. Add the two cups desiccated coconut, coconut oil, cacao butter, honey and vanilla to the hazelnuts and blend until well combined.
  4. Pour the remaining cup of desiccated coconut out on a clean worktop. Scoop tablespoon amounts of the mixture out and roll into balls with your hands. Roll in the extra coconut.
  5. Chill in the fridge for at least at hour until the bliss balls firm up. Keep in the fridge in an airtight container for up to a week.
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September 27, 2017 MariaCantillonMurphy 16Comment

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO It might seem strange to call these “almost chocolate brownies”. If you are following the SCD diet, by now you’ll know that chocolate is not allowable. Even healthy ingredients such as cocoa powder or carob are illegal. I was never the biggest chocolate fan in the world. That said, I have to admit when I learned I couldn’t eat chocolate, I cried a little. The inspiration for this recipe came from Marilyn’s chocolate cake but I have changed it quite a bit as I wanted a lighter brownie texture. If you’ve…

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Almost Chocolate Brownies
Delicious "almost chocolate brownies" free from: gluten, grains and refined sugar. SCD-friendly and adaptable to Paleo.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 10 Medjool dates, halved and pitted and soaked for 30 minutes
  • 1 cup (240g) Almond butter
  • 1/2 cup (50g) Cacao butter
  • 1/3 cup (70g) Butter (unsalted) OR coconut oil for dairy-free and Paleo
  • 1 teaspoon Bicarbonate of soda
  • 2 Free range eggs
  • 1/4 teaspoon Sea salt
  • To decorate Shredded coconut
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 10 Medjool dates, halved and pitted and soaked for 30 minutes
  • 1 cup (240g) Almond butter
  • 1/2 cup (50g) Cacao butter
  • 1/3 cup (70g) Butter (unsalted) OR coconut oil for dairy-free and Paleo
  • 1 teaspoon Bicarbonate of soda
  • 2 Free range eggs
  • 1/4 teaspoon Sea salt
  • To decorate Shredded coconut
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. Drain the soaked dates and add them to a blender with the almond butter. Process until smooth.
  3. Melt the butter in a cup in the microwave for 30 seconds. Melt the cacao butter using a glass bowl or jug over a pot with hot water on the stove.
  4. Add the butter or coconut oil and cacao butter to the blender with the rest of the ingredients (except for the shredded coconut). Process until smooth.
  5. Pour the smooth batter into an oven safe dish lined with parchment paper.
  6. Bake for 25-30 minutes. Don't leave it longer as the brownies will dry out too much.
  7. Cut into brownie squares. These will keep for a few days in an airtight container in the fridge. They won't last longer than that, trust me!
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August 30, 2017 MariaCantillonMurphy 4Comment

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) I was on the Specific Carbohydrate Diet (SCD) quiet a long time before I dared to make a sandwich loaf. I worried that being the bread-lover that I was, no grain-free bread would ever live up. However, as the summer approached this year I needed a good sandwich loaf for convenience. We love family picnics. One of favourite things to do at the weekend is pack up the car for the day and set off in any direction. Nothing beats the freedom of staying outside in the fresh air all day and…

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Sandwich Loaf
A delicious gluten and grain-free, robust sandwich bread. Great for picnics or lunches. Also, suitable for the Specific Carbohydrate Diet (SCD).
Cook Time 40-45 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
  • 3 Free range eggs, beaten
  • 2 tablespoons Apple cider vinegar
  • 2 tablespoons Raw honey
  • 1/4 cup (55g) Unsalted butter, melted
  • 1/4 teaspoon Sea salt
Cook Time 40-45 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
  • 3 Free range eggs, beaten
  • 2 tablespoons Apple cider vinegar
  • 2 tablespoons Raw honey
  • 1/4 cup (55g) Unsalted butter, melted
  • 1/4 teaspoon Sea salt
Instructions
  1. Preheat the oven to 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. Combine all the ingredients in a powerful blender and blend until well combined. Pour into a loaf tin lined with parchment paper.
  3. Bake for 40-45 minutes until cooked and golden brown.
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