February 11, 2018 MariaCantillonMurphy 22Comment

  Ok, so maybe I should call this “The best SCD pizza crust (in my opinion)”. It’s true that we all have different tastes. Why do I call this the best SCD pizza crust? For a few reasons. It tastes the best out of all the recipes I have tried. A few minutes after coming out of the oven, you can pick a slice of this up like regular pizza! This is huge for me. Sure, you can make pizza bases with cauliflower and courgette. None of them even come close to a regular pizza as you can’t pick them…

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The best SCD pizza crust
A delicious and easy pizza base for your favourite toppings. Gluten and grain-free. Specific Carbohydrate Diet-friendly.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
For the pizza base:
  • 2 Free range eggs
  • 1/4 cup (30g) Coconut flour
  • 1 cup (100g) Cheddar cheese, grated
  • Pinch of sea salt
For the toppings: (optional)
  • 4 teaspoons Pesto sauce*
  • 3 slices Parma ham slices, torn into pieces
  • 4 teaspoons Pomegranate seeds
  • To serve Extra cheddar cheese
  • Handful Fresh rocket
Prep Time 10 minutes
Cook Time 30 minutes
Servings
people
Ingredients
For the pizza base:
  • 2 Free range eggs
  • 1/4 cup (30g) Coconut flour
  • 1 cup (100g) Cheddar cheese, grated
  • Pinch of sea salt
For the toppings: (optional)
  • 4 teaspoons Pesto sauce*
  • 3 slices Parma ham slices, torn into pieces
  • 4 teaspoons Pomegranate seeds
  • To serve Extra cheddar cheese
  • Handful Fresh rocket
Instructions
  1. Preheat the oven to 160°C Fan, 180°C, 350°F or gas mark 4.
  2. In a bowl beat the eggs. Next, mix in the salt and coconut flour and stir well to combine. Add the cheese and mix with the "dough". I do this with my hands.
  3. Keep mixing the cheese and dough until well combined and a ball has formed. Lay the ball out on a sheet of parchment paper. Lay another sheet of parchment over the dough ball.
  4. Press the dough ball with the palms of your hands to flatten. Don't use a rolling pin as that will roll it too thin. You want it to be a circle the size of a small dinner plate, about a 1/4 inch thick, roughly.
  5. Bake the crust in the oven for 15 minutes.
  6. Remove, top with pesto sauce first. Using a spoon, spread the pesto evenly on the crust. Then top with the remaining ingredients except for the rocket.
  7. Bake for another 12-15 minutes until the extra cheese has melted. Keep an eye on the crust for the last few minutes that it doesn't burn. Top with the fresh rocket and serve!
Recipe Notes

* You can substitute an SCD-legal tomato sauce if you are not nightshade-free.

*The ingredients in the Parma Ham should be only: pork leg and salt.

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February 3, 2018 MariaCantillonMurphy 3Comment

As an Irish girl, I was pretty much reared drinking tea. At all the major events in my life, good or bad, there was always tea. Tea is probably my ultimate comfort in life. Even when my dad was really sick, the whole family would regularly gather around the kitchen table for a comforting cup of tea. Tea is something of a religion in Ireland. The rivarly between brands  (Barry’s vs Lyons) is strong. Everyone has a particular way to make their own tea: how much milk, sugar or not and how long to steep. In our house, we drank…

January 31, 2018 MariaCantillonMurphy 2Comment

It took me quite some time to master the art of baking with coconut flour. The first few recipes I tried with it over two years ago were an absolute disaster. I made the rookie mistake of thinking that I could substitute coconut flour  for regular flour. After a few failed attempts, I decided coconut flour was not for me and I stuck with the almond flour. Fast forward, two years later I decided to do some experimenting with coconut flour again. It turns out that used in the correct way, coconut flour can add something really special to gluten…

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Coconut Flour Pancakes
A delicious, easy and healthy recipe for Coconut Flour Pancakes. Gluten, grain, dairy and refined sugar-free. No nuts. Paleo & Specific Carbohydrate Diet-friendly.
Prep Time 5 minutes
Cook Time 12-15 minutes
Servings
pancakes
Ingredients
  • 3 Free range eggs, beaten
  • 3 tablespoons Coconut flour
  • 4 tablespoons Coconut milk*
  • 1/2 teaspoon Bicarbonate of soda
  • 1 teaspoon Vanilla extract*
  • 3 teaspoons Raw honey
  • Pinch of salt
  • 4 teaspoons Butter (unsalted) OR coconut oil for dairy-free and Paleo
Prep Time 5 minutes
Cook Time 12-15 minutes
Servings
pancakes
Ingredients
  • 3 Free range eggs, beaten
  • 3 tablespoons Coconut flour
  • 4 tablespoons Coconut milk*
  • 1/2 teaspoon Bicarbonate of soda
  • 1 teaspoon Vanilla extract*
  • 3 teaspoons Raw honey
  • Pinch of salt
  • 4 teaspoons Butter (unsalted) OR coconut oil for dairy-free and Paleo
Instructions
  1. Mix all the ingredients (except the butter/coconut oil) in a bowl. The mixture will be quite thick - this is normal.
  2. In a small pancake frying pan, melt one teaspoon of butter (or coconut oil). Once melted, add 2-3 tablespoons of batter. Cook for 1-2 minutes on each side until cooked.
  3. Flip with a spatula or spoon to cook on the other side. These can burn easily because of the honey so you need to watch them carefully.
  4. For the remaining pancakes, repeat the steps using another teaspoon of butter to grease the pan.
  5. Enjoy with fresh fruit, extra honey and almond butter.
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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 12, 2018 MariaCantillonMurphy 4Comment

I was working on the idea for this SCD Birthday Cake for a long time. Inspiration for this recipe comes from Almost Chocolate Brownies which are ultimately inspired by Marilyn’s Chocolate Cake. I have adapted and changed the recipe quite a bit after much experimentation. Chocolate isn’t allowable on SCD, I hear you say! That’s true. Cocoa powder and cacao are not SCD-legal. Cacao butter however, which is just the fat from the cacao plant is legal. This has opened up a whole world of new dessert possibilities to me. You’ll see if you have a quick look around my food blog…

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SCD Birthday Cake
A delicious WOW SCD Birthday cake free from: gluten, grains, dairy and refined sugar. Paleo and Specific Carbohydrate Diet-friendly.
Prep Time 30 minutes
Cook Time 1 hour + freezing time
Servings
slices
Ingredients
For the two cake layers:
  • 22 Medjool dates, halved and pitted and soaked for 30 minutes
  • 2 cups Almond butter
  • 1 1/2 cups Cacao butter
  • 2/3 cup Coconut oil, (plus extra for greasing)
  • 2 teaspoons Bicarbonate of soda
  • 6 Free range eggs
  • 1/4 teaspoon Sea salt
  • 4 teaspoons Vanilla extract* (no added sugar)
For the cashew cream frosting:
  • 3 cups Raw cashews, soaked overnight
  • 3 cups Fresh raspberries (plus extra for decorating)
  • 1/2 can Coconut milk* (no additives, just coconut and water)
  • 2 teaspoons Vanilla extract* (no added sugar)
  • 1/4 cup Raw honey
  • 3 Frozen bananas
  • Pinch of sea salt
Prep Time 30 minutes
Cook Time 1 hour + freezing time
Servings
slices
Ingredients
For the two cake layers:
  • 22 Medjool dates, halved and pitted and soaked for 30 minutes
  • 2 cups Almond butter
  • 1 1/2 cups Cacao butter
  • 2/3 cup Coconut oil, (plus extra for greasing)
  • 2 teaspoons Bicarbonate of soda
  • 6 Free range eggs
  • 1/4 teaspoon Sea salt
  • 4 teaspoons Vanilla extract* (no added sugar)
For the cashew cream frosting:
  • 3 cups Raw cashews, soaked overnight
  • 3 cups Fresh raspberries (plus extra for decorating)
  • 1/2 can Coconut milk* (no additives, just coconut and water)
  • 2 teaspoons Vanilla extract* (no added sugar)
  • 1/4 cup Raw honey
  • 3 Frozen bananas
  • Pinch of sea salt
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. While the dates are soaking, prepare the other ingredients. Beat the eggs. Melt the cacao butter and coconut oil in a heatproof bowl over a pot of hot water on the stove.
  3. Drain the dates and blend in a powerful blender to a smooth consistency. Add the eggs, almond butter, vanilla, salt and bicarbonate of soda. Blend until well combined. Add the cacao butter and coconut oil and mix again.
  4. Grease two springform cake tins very well with coconut oil. Pour the mixture into both cake tins dividing it evenly among them.
  5. Bake for 35 minutes until a toothpick inserted comes out clean. You need to watch them carefully as they dry out completely if they are left in too long. Allow them to cool for 10 minutes in the tins before releasing them and allowing them to cool completely on a wire rack.
  6. Once the cakes are cool to room temperature, prepare the frosting. Drain the cashews and add to the blender. Blend until completely smooth.
  7. Next add the coconut milk, vanilla extract, honey, raspberries, frozen bananas and pinch of salt. Blend until well combined.
  8. To assemble the cake take a large plate and place on cake on it. Cover it generously with frosting.
  9. Add the next cake and cover with frosting again. Cover the whole outside of the cake with frosting using a spatula or knife, whichever you find easiest.
  10. Be prepared - this is a messy job! Try to make the frosting as smooth as possible around the cake.
  11. Cover the cake loosely in cling film (this prevents freezer burn) and freeze for at least two hours. The longer the better. Just remember to take the cake out of the freezer at least 20 minutes before serving. Serving with some extra raspberries on top if desired. Keep leftovers 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 13, 2017 MariaCantillonMurphy

This Italian dessert, affogato (drowned in Italian) was a favourite of mine when I studied in Italy. It combined two of my favourite things: ice-cream and coffee. What’s not to love? After two years of strict SCD, I certainly thought my days of enjoying affogato were over! Affogato is a delicious dish to enjoy at any time of year. Our recent Italian family holiday inspired me to create an SCD version of this classic. I love the challenge of making decadent dishes gluten, grain, dairy and refined sugar-free! This recipe uses frozen banana slices to make the ice-cream. To see how I freeze bananas see my…

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Affogato
A delicious dairy and refined sugar-free remake of this classic Italian dessert. Homemade ice-cream "drowned" in espresso and ready in minutes!
Prep Time 10 minutes
Servings
Ingredients
  • 1-2 Frozen bananas (in slices)
  • 1 Italian espresso, decaf*
Prep Time 10 minutes
Servings
Ingredients
  • 1-2 Frozen bananas (in slices)
  • 1 Italian espresso, decaf*
Instructions
  1. Put the frozen banana slices in a powerful blender and blend until smooth. You may need to stop the machine a few times to scrape down the sides.
  2. Make an italian espresso* in the traditional way on the stovetop.
  3. Scoop the ice-cream into a glass and pour the espresso over it. Enjoy immediately.
Recipe Notes

*Only use naturally decaffeinated coffee. Verify that it has been decaffeinated either by the Swiss water or the C02 method. Otherwise, harmful chemicals may have been used.

*Traditionally, this is made with espresso. You can use filtered coffee as well but don't use instant coffee as it is not SCD-legal.

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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 23, 2017 MariaCantillonMurphy

They say you eat with your eyes. Then, with this Beetroot & Walnut Dip, I’m in heaven. I love vibrant colours. Before I even tasted this, I just knew I would love it. Beetroot is such a healthy food and I just love the colour it turns everything it touches! My daughter gave this dip a massive thumbs up. It is her favourite colour after all! There are not too many dips we can have on the Specific Carbohydrate Diet (SCD). As chickpeas are not allowed (sob!), all forms of hummus are ruled out. This Beetroot & Walnut Dip tastes…

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Beetroot & Walnut Dip
A delicious and healthy dip for your crackers free from: gluten, grains, dairy and refined sugar. A snack packed with nutrients and healthy fats. What more could you want?
Prep Time 10 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2 (large) Fresh beetroot*
  • 1 cup (125g) Walnuts
  • 2 tablespoons Tahini* *No hidden ingredients, just sesame seeds.
  • 4 tablespoons Extra virgin olive oil
  • 2 tablespoon Apple cider vinegar
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2 (large) Fresh beetroot*
  • 1 cup (125g) Walnuts
  • 2 tablespoons Tahini* *No hidden ingredients, just sesame seeds.
  • 4 tablespoons Extra virgin olive oil
  • 2 tablespoon Apple cider vinegar
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6.
  2. Scrub the beetroot well, wash and pat dry. Wrap individually in tin foil and place on a baking tray. Bake for 1 hour, until tender.
  3. Remove the foil carefully with oven gloves and allow to cool on a plate.
  4. When cool enough to handle, remove the skin with a vegetable peeler or sharp knife. Cut into small cubes.
  5. Place the cubed beetroot in a powerful blender with the tahini, walnuts, olive oil, apple cider vinegar and salt and pepper. Blend until you achieve a smooth consistency. You may need to keep stopping the blender and scraping down the sides.
  6. Enjoy with grain-free crackers. This will keep in an airtight container in the fridge for up to 5 days.
Recipe Notes

*You can substitute two large precooked beetroot provided there are no additives or illegals.

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