Snacks Cherry Ice Pops
August 25, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Ah, ice pops. So many fond memories of ice pops from my childhood. In Ireland, holidays at home usually meant begging Mom for ice pops even when it was lashing rain outside. It didn’t matter the weather, summer meant frozen treats. Back then all I knew was Wibbly, Wobbly, Wonders and Ice-burgers. The recent (unusual) heat wave here had me craving some refreshing so I set out to make SCD-legal treats. I ordered stainless steel ice pop moulds on eBay. I won’t say that I don’t use any plastic any…

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 Cherry Ice Pops
Delicious and healthy cherry ice pops perfect for making with kids. Gluten, grain, dairy and refined sugar-free. Paleo and specific carbohydrate diet (SCD)-friendly.
Prep Time 15 minutes plus freezing time
Servings
Ingredients
  • 1 1/2 cups (200g) Fresh cherries
  • Juice of 1/2 orange
  • 1/2 cup (120ml) Coconut cream*
  • 3 Frozen bananas
Prep Time 15 minutes plus freezing time
Servings
Ingredients
  • 1 1/2 cups (200g) Fresh cherries
  • Juice of 1/2 orange
  • 1/2 cup (120ml) Coconut cream*
  • 3 Frozen bananas
Instructions
  1. Add the cherries and orange juice to a saucepan and place on a low-medium heat. Cook for 15-20 minutes until the cherries break down, stirring often. Allow mixture to cool in a bowl.
  2. Blend the coconut cream with the frozen bananas. Once the cherry mixture has cooled, stir it through the coconut and banana mixture and pour into the moulds.
  3. Freeze the pops for one hour first before then adding the wooden ice pop sticks. Continue to freeze for at least 4 hours or 6 hours at best. Enjoy!
Recipe Notes

*You can make coconut cream from refridgerating a can of coconut milk upside overnight. The next morning, turn it right side up and scoop the cream from the top of the can. Reserve the leftovers for smoothies or pancakes.

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Snacks Orange Fudge
August 1, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, DAIRY-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO I’m always excited to share my recipes but I am particularly proud of this orange fudge. This tastes so unbelievably good that you seriously will not believe you are allowed to eat it. There is absolutely no chocolate or cocoa powder in it (as they are not SCD legal). And yet, somehow, it tastes like Terry’s Chocolate Orange. It’s dreamy, creamy (but dairy-free) and  will have you craving more! You’ll need some serious willpower not to over-indulge on this one. Don’t say I didn’t warn you! This orange fudge is a…

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 Orange Fudge
A delicious orange fudge snack free from: gluten, grains, dairy and refined sugar. Paleo and Specific Carbohydrate Diet (SCD) - friendly.
Prep Time 10 minutes + freezing time
Servings
Ingredients
  • 1/2 cup (120g) Almond butter
  • 1/2 can (200ml) Coconut milk* *Just coconut and water, no additives
  • 1/3 cup (70g) Coconut oil, melted
  • 1/4 cup (85g) Raw honey
  • 2 teaspoons Vanilla extract* *no added sugar
  • Zest of 3 oranges
  • Pinch of sea salt
  • Roasted, chopped hazelnuts (to decorate)
Prep Time 10 minutes + freezing time
Servings
Ingredients
  • 1/2 cup (120g) Almond butter
  • 1/2 can (200ml) Coconut milk* *Just coconut and water, no additives
  • 1/3 cup (70g) Coconut oil, melted
  • 1/4 cup (85g) Raw honey
  • 2 teaspoons Vanilla extract* *no added sugar
  • Zest of 3 oranges
  • Pinch of sea salt
  • Roasted, chopped hazelnuts (to decorate)
Instructions
  1. Melt the coconut oil and honey in a small saucepan over a low heat. Once the coconut oil is melted, add the coconut milk. Keep on a low heat, stirring continuously until just before it begins to boil. Don't allow it to boil i.e. remove it at the first sign of tiny bubbles.
  2. Add the orange zest, salt and the almond butter. Using an electric mixer to blend the mixture well for a few minutes until well combined.
  3. Pour into a muffin tin lined with muffin cases. Only fill to half full. Freeze for at least two hours until set.
  4. Decorate with some roasted, chopped hazelnuts if desired.
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Snacks Ginger Orange Cookies
July 31, 2017 MariaCantillonMurphy 4Comment

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, DAIRY-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO There is something so comforting about these ginger orange cookies. I’m having a little orange zest obsession lately. I don’t know how I have overlooked it before as it is really taking my baked goods to the next level! The spice from the ginger and the zing from the orange zest make these cookies so delicious. My only problem is trying to keep them away from my hungry little daughter! I can’t help but think these cookies have a little Italian feel. Many traditional Italian biscuits are made using ground…

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 Ginger Orange Cookies
Delicious ginger orange cookies similar to traditional Italian coffee biscuits but free from: gluten, grains, dairy and refined sugar-free. Paleo and Specific Carbohydrate Diet (SCD) -friendly.
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 3 teaspoons Ground ginger
  • 1/3 cup (70g) Coconut oil, melted
  • 1/4 cup (85g) Raw honey
  • 1 teaspoon Bicarbonate of soda
  • Zest of 2 oranges* *Preferably organic
  • Pinch of sea salt
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 3 teaspoons Ground ginger
  • 1/3 cup (70g) Coconut oil, melted
  • 1/4 cup (85g) Raw honey
  • 1 teaspoon Bicarbonate of soda
  • Zest of 2 oranges* *Preferably organic
  • Pinch of sea salt
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In a blender, blend all the ingredients until well combined.
  3. Scoop small spoonfuls of the mixture and place on two trays lined with parchment paper, spaced evenly apart.
  4. Bake for 10 minutes. Allow to cool and crisp up before enjoying with a good Italian coffee!
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Snacks Raspberry and White Chocolate Cups
July 11, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO These raspberry and white chocolate cups are pretty epic. The idea for them came one night while I was trying to sleep. Yes, I am actually that food obsessed that sometimes recipe ideas keep me awake at night. I had to stop bringing recipe books to bed as my night-time reading. My mind would be racing all night! I was so happy with how my white chocolate cups and my white chocolate and almond butter layer cups turned out that I just had to try these. You can find those…

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 Raspberry and White Chocolate Cups
Delicious raspberry and white chocolate cups free from: gluten, grains, dairy and refined sugar. Paleo and Specific Carbohydrate Diet-friendly.
Prep Time 15-20 minutes + freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
  • 1 cup Fresh raspberries
  • 1/4 cup (62ml) Coconut milk*
  • Pecans, (optional) to decorate
Prep Time 15-20 minutes + freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
  • 1 cup Fresh raspberries
  • 1/4 cup (62ml) Coconut milk*
  • Pecans, (optional) to decorate
Instructions
  1. 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 to the melted cacao butter and mix using an electric mixer at high speed for a few minutes.
  4. In a blender, blend the raspberries and coconut milk until smooth. Add the cacao butter mixture and blend until combined.
  5. Add the mixture to the muffin cases.
  6. Freeze for at least two hours until well set. I keep these in the freezer all the time. Decorate with pecan nuts, if desired.
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Breakfast Sandwich Buns
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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Breakfast Banana Fritters
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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Snacks White Chocolate Almond Butter Cups
May 16, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO. These White Chocolate Almond Butter Cups taste every bit as good as they look. There are quite addictive, I should warn you of that. I find it difficult to stop after just one. My daughter loves them too. She doesn’t know what they’re called but refers to them as “those yummy things we made together”. These are similar to my other white chocolate cups and my fudge recipes which I keep in the freezer. This means you can make a big batch of them and you don’t have to worry about…

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 White Chocolate Almond Butter Cups
Delicious white chocolate and almond butter cups. A snack that is truly tasty and healthy too. Gluten-free, grain-free, dairy-free and refined sugar-free. Paleo and Specific Carbohydrate Diet-friendly.
Prep Time 30 minutes + freezing time
Servings
Ingredients
For the first chocolate layer (The second white chocolate layer is the same ingredients and quantities but keep them separate).
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the almond butter layer:
  • 1/2 cup - 3/4 cup (120g - 180g) Almond butter
For the second white chocolate layer:
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
  • A handful Broken pecan pieces (to decorate)
Prep Time 30 minutes + freezing time
Servings
Ingredients
For the first chocolate layer (The second white chocolate layer is the same ingredients and quantities but keep them separate).
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
For the almond butter layer:
  • 1/2 cup - 3/4 cup (120g - 180g) Almond butter
For the second white chocolate layer:
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
  • A handful Broken pecan pieces (to decorate)
Instructions
  1. 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 layer to the melted cacao butter and mix using an electric mixer at high speed for a few minutes.
  4. Add the mixture to the muffin cases. Only fill about one quarter full.
  5. Freeze for at least two hours until well set.
  6. Next, spoon a thin layer on almond butter onto each white chocolate cup. Spread out as evenly as possible. Freeze for two hours.
  7. Remove and repeat the steps 1-5 again to make another white chocolate layer. Freeze again for two hours. Then, enjoy! Decorate with some broken pecan pieces if desired.
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Snacks Buttery Scones
April 17, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) Few things in life are more comforting than buttery scones. In Ireland, scones are an important tradition. Many gatherings of family and friends include a batch of fresh scones. To be honest, I thought my days of eating scones were over when I began the Specific Carbohydrate Diet (SCD). I never imagined I could recreate a grain-free version that was just as good as the original. I’m happy to report that I have. I am so proud of these buttery scones. They are delicious hot out of the oven and slathered in…

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 Buttery Scones
Delicious healthy scones free from: gluten, grains and refined sugar. Suitable for the Specific Carbohydrate Diet (SCD).
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 1 cup (128g) Coconut flour
  • 1/2 cup (125g) SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1/3 cup (75g) Butter, cold (in cubes)
  • 1 teaspoon Bicarbonate of soda
  • 1/4 teaspoon Sea salt
  • 2 Free range eggs
  • 1/4 cup (85g) Raw honey
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 1/2 cups (375g) Blanched Almond Flour
  • 1 cup (128g) Coconut flour
  • 1/2 cup (125g) SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1/3 cup (75g) Butter, cold (in cubes)
  • 1 teaspoon Bicarbonate of soda
  • 1/4 teaspoon Sea salt
  • 2 Free range eggs
  • 1/4 cup (85g) Raw honey
Instructions
  1. Preheat the oven to 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. Combine the almond and coconut flour in a bowl. Add the cubed butter and rub into the flours to mix well.
  3. Next, add the salt and bicarbonate of soda.
  4. Add the yoghurt and honey and mix well. Next, beat one of the eggs and add to the mixture. You will be using the remaining egg to glaze the scones.
  5. Using a spatula first mix well until well combined then use your hands to make the mixture into a ball.
  6. Place the ball on parchment paper and roll out gently either using your hands or a rolling pin. Be careful not to roll it too thin. You want it at least 1 1/2 to 2 inches thick.
  7. Using a cookie cutter or a small cup as I did, make scone shapes from the dough. Keep cutting out scone shapes until all of the dough is used.
  8. Place the scones on a baking tray lined with parchment paper. Beat the remaining egg and use it to glaze the scones.
  9. Bake them for 15 minutes in the oven. Allow to cool on a wire tray before eating.
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Snacks Healthy Easter Chocolates
April 5, 2017 MariaCantillonMurphy 2Comment

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, PALEO & SPECIFIC CARBOHYDRATE DIET (SCD).  Having recently discovered that cacao butter was legal on the Specific Carbohydrate Diet (SCD), our house has become like a white chocolate factory! With Easter holidays on the horizon, I worry about my daughter consuming too refined sugar. These days children seem to get an enormous amount of Easter eggs. Apart from making her hyper, I know too well the effects of a diet high in refined sugar. I don’t want her missing out on treats so I decided to make her some healthy Easter chocolates to enjoy. I…

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 Healthy Easter Chocolates
Delicious Easter eggs and bunnies made with healthy white chocolate. Simple to make with kids. Free from: gluten, grains, dairy and refined sugar.
Prep Time 5 minutes
Cook Time 5 minutes plus freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
Prep Time 5 minutes
Cook Time 5 minutes plus freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract* *No added sugar
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
Instructions
  1. 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 to the melted cacao butter and mix using an electric mixer at high speed for a few minutes.
  4. Pour the mixture into the moulds. If you have some left over, you can add it to paper muffin cases and freeze them too. You will end up with some of my white chocolate cups as well!
  5. Freeze for at least two hours until well set. I keep these in the freezer all the time. Then tend to melt if left out due to the coconut oil.
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Snacks White Chocolate Cups
April 4, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, PALEO & SPECIFIC CARBOHYDRATE DIET (SCD) I haven’t eaten chocolate in almost two years. It is not allowed on the Specific Carbohydrate Diet (SCD). I recently discovered however that homemade white chocolate made from pure cacao butter is SCD legal. I can’t find any information from the late Elaine Gottschall that it is allowable. However, I’m guessing that cacao butter wasn’t readily available when she wrote the book “Breaking the Vicious Cycle”. The argument I read for allowing cacao butter is that it is pure fat extracted from the cocoa bean. It sounded good to me…

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 White Chocolate Cups
Delicious white chocolate cups free from: gluten, grains, dairy and refined sugar. Paleo and Specific Carbohydrate Diet-friendly also.
Prep Time 5 minutes
Cook Time 5 minutes + freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract*
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
Prep Time 5 minutes
Cook Time 5 minutes + freezing time
Servings
Ingredients
  • 1 1/2 cups (150g) Cacao butter
  • 1/3 cup (70g) Coconut oil, melted
  • 4 tablespoons Hazelnut butter* *Or other nut butter of your choice
  • 2 teaspoons Vanilla extract*
  • 1/4 cup (85g) Raw honey
  • Pinch of sea salt
Instructions
  1. 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 to the melted cacao butter and mix using an electric mixer at high speed for a few minutes.
  4. Add the mixture to the muffin cases. Only fill about one quarter full.
  5. Freeze for at least two hours until well set. I keep these in the freezer all the time. Then tend to melt if left out due to the coconut oil.
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