October 7, 2016 MariaCantillonMurphy

I’m always looking for new quick meals that are Specific Carbohydrate Diet (SCD) legal. Lets be honest, sometimes having to cook everything from scratch can be so difficult especially when there are jobs to be done, children and husbands to be cared for and a house to be cleaned! I tend to save my labour-intensive cooking marathons for the weekend so I can spend more time with my daughter during the week after work. Having leftovers, freezer dinners or quick meals means more time to play outside or go for a walk with Ciara which is priceless. I’ve been a…

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Cauliflower egg-fried "rice" with bacon, spring onions and peas
A delicious, healthy and quick meal that will soon become a weekly staple for you!
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Cauliflower, grated* *You can grate the cauliflower either with a cheese grater on the biggest side or in a food processor on high.
  • 5 Spring onions, chopped finely
  • 5 Bacon slices (rashers)
  • 1/2 cup (75g) Frozen peas
  • 3 tablespoons Extra virgin olive oil
  • 1 Free range egg, beaten
  • Black pepper
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Cauliflower, grated* *You can grate the cauliflower either with a cheese grater on the biggest side or in a food processor on high.
  • 5 Spring onions, chopped finely
  • 5 Bacon slices (rashers)
  • 1/2 cup (75g) Frozen peas
  • 3 tablespoons Extra virgin olive oil
  • 1 Free range egg, beaten
  • Black pepper
Instructions
  1. Heat a frying pan on medium with no oil first as the fat from the bacon will be enough.
  2. Cook the bacon for a few minutes until cooked through, a little crispy but not burnt.
  3. Remove the bacon and set aside on a plate. Pour the olive oil into the pan next and place back on a low heat.
  4. Add the cauliflower and cook, stirring often for at least 5 minutes.
  5. Next add in the spring onions, frozen peas and add back in the bacon. Season with a little black pepper. I don't find it needs salt because of the bacon.
  6. Continue cooking for a further 8 minutes so that the peas are fully cooked making sure to stir often so that it doesn't stick to the bottom of the pan.
  7. Meanwhile, crack and beat the egg in a bowl. Push the mixture to one side of the frying pan and pour in the egg. Allow it to cook for 1-2 minutes until it cooks underneath. Then break up the egg with a knife and fork and mix through the cauliflower.
  8. Cook for a further minute or two until the egg is fully cooked then enjoy!
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September 12, 2016 MariaCantillonMurphy

There are many foods that I can live without: bread, rice, even pasta at a push but chips and crisps are something of a weakness for me. I definitely find avoiding potatoes a very difficult aspect of the Specific Carbohydrate Diet (SCD). I must say though that these butternut squash fries are crispy and delicious and really hit the spot if I am craving something resembling fast food. They are versatile and you can add spices to them depending on your fancy. Sometimes I like them plain but often I’ll add a teaspoon of my homemade curry powder. I often…

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Butternut Squash Baked Fries
Deliciously healthy low-carb butternut squash fries. You won't be able to resist!
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 200°C Fan, 220°C electric, gas mark 7 or 420°F.
  2. Cut the butternut squash first in discs then into fries. Try to cut them as evenly as possible to ensure even cooking.
  3. Add the fries to a bowl, toss with the olive oil and season with salt and pepper. Now is the time to add curry powder or spices if using.
  4. Place on two oven trays lined with parchment paper.
  5. Bake for 40 minutes. Begin checking at 30 minutes to make sure they don't burn.
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July 30, 2016 MariaCantillonMurphy

I love the vibrancy of red and yellow peppers and roasting them on a low heat like this makes them so sweet and easy to digest. I usually roast a big batch so you can easily double this quantity and it will last well for a few days in the fridge. When you want to reheat them, heat them a little first then grate some cheese over and heat for another few minutes to melt the cheese on top. We enjoy them with homemade beef or lamb burgers, roast chicken or just on their own!    
Slow Roasted Peppers -…

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Slow Roasted Peppers
Slow roasting the peppers in this way releases their juices and sweetness
Prep Time 15 minutes
Cook Time 3 hours
Servings
Ingredients
  • 6 Red peppers
  • 6 Yellow peppers
  • 2 Garlic cloves, minced
  • 5 tablespoons Extra virgin olive oil
  • 1/4 cup (25g) Parmesan cheese, grated (optional)
  • Sea salt
  • Black pepper
Prep Time 15 minutes
Cook Time 3 hours
Servings
Ingredients
  • 6 Red peppers
  • 6 Yellow peppers
  • 2 Garlic cloves, minced
  • 5 tablespoons Extra virgin olive oil
  • 1/4 cup (25g) Parmesan cheese, grated (optional)
  • Sea salt
  • Black pepper
Instructions
  1. Preheat oven to 120°C fan/140°C electric/gas mark 1/250°F.
  2. Chop all peppers. Toss with olive oil, minced garlic and a good pinch sea salt and pepper.
  3. Roast for at least 3 hours checking and stirring every 30-40 mins to avoid the vegetables sticking to the pan.
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July 5, 2016 MariaCantillonMurphy

This tastes as good as it looks! I substituted walnuts for pine nuts in this recipes because walnuts are the healthiest nuts. Of all nuts they are the richest in Omega-3 fats, antioxidants and also contain the amino acid l-arginine for a healthy heart.  On top of that they are easier to digest and cheaper than pine nuts. Win, win!!! This is such a quick mid week meal to make especially when you get used to using the spiralizer. I love that this makes me feel like I am eating pasta but without so many carbs and I am getting a healthy…

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Courgette/Zucchini Noodles with Walnut Basil Pesto
A deliciously nutty and healthy pesto with spiralized veggies
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 4 Courgette/zucchini
  • 1 cup (80g) Parmesan cheese, grated
  • Approx. 12 nuts (30g) Walnuts
  • 3 1/4 cup (80g) Fresh basil leaves, washed & dried
  • 1 Garlic clove
  • 2/3 cup (150ml) plus extra for greasing Extra virgin olive oil
  • 1/2 teaspoon Sea salt
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 4 Courgette/zucchini
  • 1 cup (80g) Parmesan cheese, grated
  • Approx. 12 nuts (30g) Walnuts
  • 3 1/4 cup (80g) Fresh basil leaves, washed & dried
  • 1 Garlic clove
  • 2/3 cup (150ml) plus extra for greasing Extra virgin olive oil
  • 1/2 teaspoon Sea salt
Instructions
  1. Preheat the oven heat to 120°C fan/ 140°C electric/ gas mark 1/ 275°F.
  2. Place the spiralized courgette or noodles in a dish greased with olive oil.
  3. Bake for 25-30 mins.
  4. Meanwhile prepare the pesto by placing the walnuts in a blender and mix at high speed until broken down.
  5. Next add Parmesan, basil leaves, garlic and salt and a little drop of olive oil.
  6. Begin to blend while pouring in the remaining olive oil until you reach desired consistency.
  7. Spoon through courgette once ready. Serve with some extra Parmesan and some black pepper.
  8. Any leftover pesto can be stored in the fridge for up to one week in an airtight container.
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February 3, 2016 MariaCantillonMurphy

This is a dish that I cook so often during the week. Mushrooms are highly nutritious, they cook quickly and they are so yummy! I experimented quite a while with them and now I have it down to a fine art and get the perfect crunch every time. I cook these whenever I am making roast potatoes for my husband and I don’t feel deprived at all.I have said that this serves two to three people but to be honest, I would probably eat this amount myself as they are so yummy! It might seem like a lot of mushrooms…

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Beautiful Baked Mushrooms
A delicious side dish to compliment your main course.
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 4 cups (500g) Chestnut/button mushrooms, or combination of both
  • 3 tablespoons Extra virgin olive oil
  • Few sprigs Fresh thyme
  • 1/4 cup (25g) Parmesan cheese, grated
  • 1/2 lemon Lemon zest
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 4 cups (500g) Chestnut/button mushrooms, or combination of both
  • 3 tablespoons Extra virgin olive oil
  • Few sprigs Fresh thyme
  • 1/4 cup (25g) Parmesan cheese, grated
  • 1/2 lemon Lemon zest
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 200°C Fan, 220°C electric, 400°F or gas mark 6.
  2. Wash mushrooms and remove the stems. Give them a quick dry with some kitchen paper.
  3. Chop, (not too finely) and spread out evenly in a roasting dish.
  4. Sprinkle with sea salt, black pepper, thyme and toss with three tablespoons of olive oil and lemon zest.
  5. If using, sprinkle Parmesan cheese on top and bake in the oven for 20-25 minutes.
  6. After 10-15 minutes, check the mushrooms. Sometimes they release a lot of liquid and I usually drain as much of this as possible at this stage. I like them quite crispy!
  7. As all ovens vary, start checking them at 20 minutes to make sure they don’t burn.
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January 27, 2016 MariaCantillonMurphy 2Comment

This is the perfect potato substitute. If I have leftovers of this the next day, I often grate some cheese over the top and place in a warm oven to reheat. Bake until the cheese melts and you have yourself a delicious side dish!  
Butternut Squash Mash – A delicious fluffy mash and one of your five a day – Butternut squash, Good quality butter (I use Kerrygold), Sea salt, Black pepper, Peel the butternut squash and cut into cubes. Discard the seeds.; Steam for roughly 40 minutes until very tender.; Mash with potato masher and add butter, salt and…

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Butternut Squash Mash
A delicious fluffy mash and one of your five a day
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash
  • 3 tablespoons Good quality butter (I use Kerrygold)
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Butternut squash
  • 3 tablespoons Good quality butter (I use Kerrygold)
  • Sea salt
  • Black pepper
Instructions
  1. Peel the butternut squash and cut into cubes. Discard the seeds.
  2. Steam for roughly 40 minutes until very tender.
  3. Mash with potato masher and add butter, salt and pepper.
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