Soups & Salads Tuna, Avocado and Mango Salad
August 10, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO I’m always looking for new salad inspiration. I eat salads so often now since beginning the Specific Carbohydrate Diet (SCD). Let’s face it: rocket and Parmesan is delicious but not every single day! I’ve been messing around with different sweet and savoury flavours recently and this tuna, avocado and mango salad was a big success! Sweet and salty always appeals to me. It explains why I love apple and salty almond butter, peaches and blue cheese, dates and Parma ham, I could go on… This vibrant salad is bound to be a…

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 Tuna, Avocado and Mango Salad
A deliciously refreshing and healthy tuna, avocado and mango salad. Gluten-free, grain-free, refined sugar-free, Paleo and Specific Carbohydrate Diet (SCD).
Prep Time 5 minutes
Servings
Ingredients
For the salad:
  • 1/2 cup (100g) Wild tuna in extra virgin olive oil
  • 1 Ripe avocado
  • 1 Ripe mango
For the dressing:
  • 1 tablespoon Raw honey
  • 1 teaspoon Dijon mustard
  • 2 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • Squeeze Lime juice
  • To taste Sea salt and black pepper
Prep Time 5 minutes
Servings
Ingredients
For the salad:
  • 1/2 cup (100g) Wild tuna in extra virgin olive oil
  • 1 Ripe avocado
  • 1 Ripe mango
For the dressing:
  • 1 tablespoon Raw honey
  • 1 teaspoon Dijon mustard
  • 2 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • Squeeze Lime juice
  • To taste Sea salt and black pepper
Instructions
  1. Chop up the mango and avocado and place in a bowl. Flake in the tuna.
  2. Mix all the ingredients for the dressing well and add to the salad.
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Soups & Salads Beetroot and Yoghurt Salad
June 27, 2017 MariaCantillonMurphy 1Comment

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE & SPECIFIC CARBOHYDRATE DIET (SCD) We are big beetroot eaters in our house! Not only is beetroot a superfood but it is so delicious and versatile too. Although sometimes we do roast our own beetroot slices, it can be tedious and time-consuming. The cooked beetroot (with nothing added) from supermarkets comes in very handy. It keeps for such a long time unopened that we always stock up the pantry when we’re running low. My sister in law inspired this beetroot and yoghurt salad who made something similar for a recent family gathering. I loved the idea…

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 Beetroot and Yoghurt Salad
A delicious superfood salad that is easy to whip up and will wow your guests with its vibrant colours. Gluten, grain and refined sugar-free. Paleo and Specific Carbohydrate Diet-friendly.
Prep Time 5 minutes
Servings
Ingredients
  • 2 Cooked beetroot, chopped
  • 1/2 cup (115g) Dry curd cottage cheese/Brie cheese
  • 2 cups (50g) Fresh rocket
  • 3 tablespoons Flaked almonds
  • 12 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1 tablespoon Apple cider vinegar
  • Squeeze Fresh lemon juice
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Servings
Ingredients
  • 2 Cooked beetroot, chopped
  • 1/2 cup (115g) Dry curd cottage cheese/Brie cheese
  • 2 cups (50g) Fresh rocket
  • 3 tablespoons Flaked almonds
  • 12 tablespoons SCD Yoghurt or natural yoghurt if you are not following SCD
  • 1 tablespoon Apple cider vinegar
  • Squeeze Fresh lemon juice
  • Sea salt
  • Black pepper
Instructions
  1. In a bowl mix the yoghurt, apple cider vinegar, lemon juice and pinch of salt and pepper. Mix the yoghurt dressing with the chopped beetroot.
  2. On a plate layer the fresh rocket, dry curd cottage cheese, beetroot and yoghurt and top with the flaked almonds.
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Soups & Salads Butternut Squash, Beetroot & Walnut Salad
April 4, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE & SPECIFIC CARBOHYDRATE DIET (SCD).  Not only does this Butternut Squash, Beetroot & Walnut Salad taste amazing, it looks great too. It’s a great recipe to use up some leftover roaster butternut squash as well. Since starting SCD I absolutely love leftovers. Preparing food from scratch 24/7 can get tiresome so making good use of leftovers can be a lifesaver. We eat salads a lot in our house and this is one of our favourites. I’ll make a big bowl of it for Saturday lunch and we’ll pair it with some leftover meat or fish from…

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 Butternut Squash, Beetroot & Walnut Salad
A delicious colourful salad with layers and textures to delight your palate. Gluten-free, grain-free and suitable for the Specific Carbohydrate Diet (SCD).
Prep Time 5 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 2 heads Baby gem lettuce, chopped
  • Generous handful Fresh rocket
  • 2 cups (400g) Cooked beetroot, chopped
  • 1 cup (225g) Dry curd cottage cheese/Polish cheese "twarog"
  • Generous handful Walnuts, chopped
  • 2 tablespoons Extra virgin olive oil
  • Sea salt & Black pepper
For the dressing:
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons Apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 2 teaspoons Raw honey
Prep Time 5 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 2 heads Baby gem lettuce, chopped
  • Generous handful Fresh rocket
  • 2 cups (400g) Cooked beetroot, chopped
  • 1 cup (225g) Dry curd cottage cheese/Polish cheese "twarog"
  • Generous handful Walnuts, chopped
  • 2 tablespoons Extra virgin olive oil
  • Sea salt & Black pepper
For the dressing:
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons Apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 2 teaspoons Raw honey
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 390°F or gas mark 6. Toss the butternut squash with olive oil. Season with salt and pepper and roast for 30 minutes.
  2. While the butternut squash is roasting, start preparing the salad. First layer the greens, followed by the butternut squash, beetroot and dry curd cottage cheese. Top with the chopped walnuts.
  3. Finish by mixing together all the salad dressing ingredients and mixing well. Toss over the salad and serve immediately.
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Soups & Salads Blue Cheese, Apple and Pecan Salad
February 24, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO. I love salads. I never thought I would say that. Honestly, in my pre-Specific Carbohydrate Diet (SCD) days, I was never a big fan of salads. This was largely due to the fact that I believed salads consisted only of lettuce and boring dressings. Since I started SCD, salads make up a huge portion of my diet. They are quick, easy to whip up and nourishing. Salads make me happy! A favourite hobby of mine is creating a delicious salad from ingredients in my fridge. My husband and daughter now eat…

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 Blue Cheese, Apple and Pecan Salad
A delicious sweet n' savoury Blue Cheese, Apple and Pecan Salad. A great lunch option for a gluten and grain-free diet. Also, Paleo and Specific Carbohydrate Diet (SCD)-friendly.
Prep Time 10 minutes
Servings
Ingredients
For the salad:
  • 7 leaves Baby gem/Romaine lettuce, chopped
  • Generous handful Fresh rocket
  • 1/2 Organic apple, sliced
  • 1/4 cup (25g) Blue cheese* *I used Cashel Blue
  • 10 Pecan nuts
For the dressing:
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons Apple cider vinegar
  • 1 teaspoon Raw honey
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Servings
Ingredients
For the salad:
  • 7 leaves Baby gem/Romaine lettuce, chopped
  • Generous handful Fresh rocket
  • 1/2 Organic apple, sliced
  • 1/4 cup (25g) Blue cheese* *I used Cashel Blue
  • 10 Pecan nuts
For the dressing:
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons Apple cider vinegar
  • 1 teaspoon Raw honey
  • Sea salt
  • Black pepper
Instructions
  1. Arrange the salad on a place by first making a bed with the lettuce and rocket and then adding other ingredients. For the dressing: mix all the ingredients in a small jar and season with salt and pepper. Drizzle over the salad and enjoy!
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Soups & Salads Asparagus Soup
February 1, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, PALEO, SPECIFIC CARBOHYDRATE DIET (SCD) I never used to eat asparagus. It was one of those vegetables I would pass over in the supermarket and never glance its way. That all changed on our honeymoon in Florida over three years ago. I can still remember the restaurant in St. Pete’s beach where my husband and I both ordered steak. It came out with some asparagus on the side and from that moment on, we were both hooked. Asparagus now features on our menu at least twice a week. I created this asparagus soup as an homage to…

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 Asparagus Soup
A delicious hearty and healthy asparagus soup free from: gluten, grains and dairy. An easy way to eat more veggies!
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
Ingredients
  • 2 cups (22 spears) Asparagus spears (woody end trimmed)
  • 3 Courgette/zucchini, peeled and chopped
  • 2 Red onions, chopped
  • 4 Garlic cloves, minced
  • 2 cups (500ml) Vegetable stock
  • 1/2 cup (112ml) Coconut milk* *No additives
  • 1/2 teaspoon Ground ginger
  • 1/2 teaspoon Ground tumeric
  • Sea salt
  • Black pepper
  • 2 tablespoons Extra virgin olive oil
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
Ingredients
  • 2 cups (22 spears) Asparagus spears (woody end trimmed)
  • 3 Courgette/zucchini, peeled and chopped
  • 2 Red onions, chopped
  • 4 Garlic cloves, minced
  • 2 cups (500ml) Vegetable stock
  • 1/2 cup (112ml) Coconut milk* *No additives
  • 1/2 teaspoon Ground ginger
  • 1/2 teaspoon Ground tumeric
  • Sea salt
  • Black pepper
  • 2 tablespoons Extra virgin olive oil
Instructions
  1. Melt two tablespoons of olive oil in a large saucepan on a medium to low heat. Add the onions and garlic and sauté until soft and translucent. Add in the ginger and tumeric and stir well.
  2. Add in the asparagus, courgettes/zucchini, vegetable stock and coconut milk. Season well with salt and pepper and bring the mixture to the boil. Then, reduce and simmer on a low heat for 20 minutes.
  3. Transfer the soup to a blender and blend to desired consistency. Decorate with extra coconut milk if desired.
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Soups & Salads Roasted Vegetable Stock
January 31, 2017 MariaCantillonMurphy

  GLUTEN FREE, GRAIN FREE, DAIRY FREE, PALEO, SPECIFIC CARBOHYDRATE DIET (SCD) The secret to every great soup is a delicious, homemade vegetable stock. For me, there is nothing quite like a roasted vegetable stock to give a soup an unrivalled depth of flavour. The great thing about this recipe is its versatility. These are my favourite vegetables to use but you can really use nearly any vegetables you have to hand. It’s a great way to use up leftover vegetables at the end of the week. On top of using a variety of vegetables in this recipe, fresh herbs…

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 Roasted Vegetable Stock
A delicious rich, roasted vegetable stock. The perfect base for your homemade soups.
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 2 Red onions, chopped
  • 1 Brown onion, chopped
  • 3 Shallots, chopped
  • 6 Garlic cloves, peeled
  • 1 Large courgette/zucchini, chopped
  • 2 Celery sticks, chopped
  • 3 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
  • 1 tablespoon Fresh parsley
  • 2 Bay leaf
  • 2 tablespoons Apple cider vinegar
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 2 Red onions, chopped
  • 1 Brown onion, chopped
  • 3 Shallots, chopped
  • 6 Garlic cloves, peeled
  • 1 Large courgette/zucchini, chopped
  • 2 Celery sticks, chopped
  • 3 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
  • 1 tablespoon Fresh parsley
  • 2 Bay leaf
  • 2 tablespoons Apple cider vinegar
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6.
  2. Place all the vegetables in a roasting dish. Season well with salt and pepper and mix with the olive oil.
  3. Roast for 30 minutes until soft and slightly brown.
  4. Place the roasted vegetables in a pot with the parsley, bay leaf and apple cider vinegar. Pour in enough water to cover the vegetables. I used just over 3 cups (750ml).
  5. Bring the stock to the boil then reduce to a low heat and simmer for an hour. Then, strain through a fine sieve or a nut milk bag. Use immediately or allow to cool and freeze for later.
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Blog Mason Jar Salads
January 19, 2017 MariaCantillonMurphy 2Comment

Mason jar salads are nothing new and I certainly can’t claim that they were my idea. I have been looking at pretty mason jar salads on Pinterest for a long time and when my wonderful husband bought me some mason jars for Christmas I was so excited to try them. There isn’t a whole lot to them – although there are a few rules to avoid having a soggy mess on your hands. The best thing about mason jars salads is being able to prepare a few salads in advance on a Sunday night. Plus, they just look so pretty…

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Soups & Salads Butternut Squash & Coconut Comfort Soup
December 5, 2016 MariaCantillonMurphy 2Comment

  FREE FROM GLUTEN, GRAINS & DAIRY. PALEO-FRIENDLY & SCD All credit for this recipe goes to my husband. He made me this soup recently when I was sick and he used coconut milk as we were all out of chicken stock. The result was amazing and now it features regularly in our weekly meals. Soups are a great way to get toddlers to eat more vegetables and our daughter gives this one a big thumbs up! As always, we use a premium coconut milk with no additives. The can is also BPA-free. YAY!
Butternut Squash & Coconut Comfort Soup…

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 Butternut Squash & Coconut Comfort Soup
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 3 Carrots, peeled and chopped finely
  • 3 Celery sticks, chopped finely
  • 1 Large onion, chopped finely
  • 1 Butternut squash, peeled and chopped
  • 1 x 400ml can Coconut milk* *No additives
  • Sea salt & black pepper to taste
  • 2 tablespoons Extra virgin olive oil
  • Fresh parsley, to garnish (optional)
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 3 Carrots, peeled and chopped finely
  • 3 Celery sticks, chopped finely
  • 1 Large onion, chopped finely
  • 1 Butternut squash, peeled and chopped
  • 1 x 400ml can Coconut milk* *No additives
  • Sea salt & black pepper to taste
  • 2 tablespoons Extra virgin olive oil
  • Fresh parsley, to garnish (optional)
Instructions
  1. Set a saucepan on a low-medium heat and add the olive oil. Next, add the carrots, celery and onion and cook for a few minutes until them become translucent, stirring often so that they don't stick to the pan.
  2. Next add in the butternut squash, coconut milk and season with sea salt and black pepper.
  3. Bring the mixture to the boil, then turn down and simmer for 30-40 minutes.
  4. Add the soup to a powerful blender and mix to desired consistency. Garnish with some extra coconut milk if desired.
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Soups & Salads Cauliflower and Leek Soup
November 17, 2016 MariaCantillonMurphy

FREE FROM: GLUTEN, GRAINS & DAIRY. PALEO-FRIENDLY & SCD My favourite soup used to be potato and leek hence this one was a must for me to make. Cauliflower is such a great vegetable. It is especially good in soup for thickening and giving an almost creamy consistency-much like potato. As cauliflower contains more than 70% our daily recommended dose of Vitamin C, it’s perfect for winter. Forget your multivitamin, just make this soup :). This soup is also not too time-consuming. The whole thing should be ready in less than half an hour. YAY for super quick and nutritious…

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 Cauliflower and Leek Soup
A deliciously, warming winter soup packed with essential nutrients.
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Cauliflower head, chopped
  • 1 cup (90g) Leeks, chopped
  • 2 Carrots, peeled and chopped finely
  • 2 Celery sticks, chopped finely
  • 2 Garlic cloves, minced
  • 3 1/2 cups (800ml) Chicken stock* *Homemade is best or at least without any additives.
  • 2 tablespoons Butter or Olive oil* *Use olive oil for Paleo and dairy-free
  • Sea salt
  • Black pepper
  • SCD Yoghurt*, to garnish (optional) *Omit for dairy-free
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Cauliflower head, chopped
  • 1 cup (90g) Leeks, chopped
  • 2 Carrots, peeled and chopped finely
  • 2 Celery sticks, chopped finely
  • 2 Garlic cloves, minced
  • 3 1/2 cups (800ml) Chicken stock* *Homemade is best or at least without any additives.
  • 2 tablespoons Butter or Olive oil* *Use olive oil for Paleo and dairy-free
  • Sea salt
  • Black pepper
  • SCD Yoghurt*, to garnish (optional) *Omit for dairy-free
Instructions
  1. Melt butter/olive oil in a frying pan on a medium-low hear and add the carrots, celery and garlic.
  2. Sauté for about 5 minutes and keep stirring to prevent them from sticking to the pan. Add in the leeks and allow them to become fragrant. Sauté for a further 5 minutes.
  3. Transfer to a large pot at this stage and add the cauliflower.
  4. Pour over the stock. You should just be able to cover the vegetables. Season well with salt and pepper.
  5. Bring the stock to the boil before turning down to a low heat. Cook on a low heat, covered, for 20 minutes.
  6. Transfer the mixture to a blender and mix well. Serve with yoghurt (optional).
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Soups & Salads Roasted Butternut Squash and Cauliflower Soup
September 29, 2016 MariaCantillonMurphy

Crisp winter mornings and darker evenings mean soup season is definitely upon us! There is nothing quite like a rich, hearty soup to warm you up. I also love soups because it means I can get my daughter to eat a lot of vegetables at one time-always a good thing. When I started eating gluten and grain free, I struggled a little with soups. I used to put potatoes in all of my soups as they were a great thickener. Now, I’ve discovered that cauliflower can work much the same way and it’s made all the difference. This soup takes…

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 Roasted Butternut Squash and Cauliflower Soup
A deliciously rich and flavoursome soup, perfect for cold weather.
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped
  • 1 Cauliflower, washed and chopped
  • 2 Celery sticks, chopped
  • 1 Onion, chopped
  • 1 Carrot, chopped
  • 2 Garlic cloves, minced
  • 3-4 cups (750ml-1litre) Chicken stock* *Homemade or without additives
  • 1 tablespoon plus extra for garnish Fresh parsley
  • 6 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Servings
Ingredients
  • 1 Butternut squash, peeled and chopped
  • 1 Cauliflower, washed and chopped
  • 2 Celery sticks, chopped
  • 1 Onion, chopped
  • 1 Carrot, chopped
  • 2 Garlic cloves, minced
  • 3-4 cups (750ml-1litre) Chicken stock* *Homemade or without additives
  • 1 tablespoon plus extra for garnish Fresh parsley
  • 6 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C Fan, 200°C Electric, 350°F or gas mark 4.
  2. Place the chopped butternut squash and cauliflower in an oven proof dish and toss with 3 tablespoons of olive oil and season with sea salt and black pepper.
  3. Roast for 30 minutes.
  4. While the butternut squash is roasting, sauté the chopped celery, onion, carrot and minced garlic with the remaining 3 tablespoons of olive oil on a low heat. Stir frequently and cook until the vegetables are soft and translucent.
  5. Next, add the roasted vegetables and fresh parsley. Add 3 cups (750 ml) chicken stock first then add more if needed until you have just enough to cover the vegetables. Season with a little sea salt and black pepper.
  6. Bring the mixture to the boil, then turn down and simmer for 20 minutes. Blend the mixture in a blender until you achieve desired consistency. Enjoy!
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