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 30, 2016 MariaCantillonMurphy

I like to make a big batch of this curry powder as it saves me a lot of time during the week. I keep it in airtight spice jars in my spice cupboard and it’s ready to go. You can also add it to burgers or soups if you want to spice them up a little, pardon the pun! It’s true that you can buy spice mixes in most supermarkets now but I prefer to make my own, that way I know exactly what’s in it. As well as saving me time, making the curry powder in advance gave me…

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Homemade curry powder
The perfect spice blend to add your curries, soups or meat dishes
Prep Time 10 minutes
Servings
Ingredients
  • 2 tablespoons Ground cumin
  • 1 tablespoon Ground tumeric
  • 3 tablespoons Ground coriander
  • 1 teaspoon Cinnamon
  • 2 teaspoons Ground ginger
  • 2 teaspoons Mustard powder
  • 1/2 teaspoon Ground cloves
  • 1/2 teaspoon Cayenne pepper
  • 1 teaspoon Paprika
Prep Time 10 minutes
Servings
Ingredients
  • 2 tablespoons Ground cumin
  • 1 tablespoon Ground tumeric
  • 3 tablespoons Ground coriander
  • 1 teaspoon Cinnamon
  • 2 teaspoons Ground ginger
  • 2 teaspoons Mustard powder
  • 1/2 teaspoon Ground cloves
  • 1/2 teaspoon Cayenne pepper
  • 1 teaspoon Paprika
Instructions
  1. Mix all the spices together and store in an airtight container.
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July 30, 2016 MariaCantillonMurphy 5Comment

People in life have all sorts of strange phobias. Well, I was afraid of currys. No really I’m not actually joking. When I started the specific carbohydrate diet I realised that the foods I believed caused me problems weren’t actually the problems at all and once I removed the real allergens from my diet: gluten, sugar, grains, I could eat a lot of more foods than before. My diet is so much more varied now. I aim to eat a rainbow of vegetables every day which is not an effort. I like to add spices to my currys, soups and…

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Coconut Chicken Curry
A well balanced creamy coconut curry sauce with a tasty blend of spices
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Servings
Ingredients
  • 4 Free range chicken breasts
  • 3 tablespoons Extra virgin olive oil
  • 1 Onion, finely chopped
  • 2 Garlic cloves, minced
  • 4 tablespoons Homemade curry powder
  • 2 cans Coconut milk* *See photo above of the premium brand I buy. The ingredients are just coconut and water.
  • 1 lime Lime juice
  • 2 tablespoons Raw honey
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Servings
Ingredients
  • 4 Free range chicken breasts
  • 3 tablespoons Extra virgin olive oil
  • 1 Onion, finely chopped
  • 2 Garlic cloves, minced
  • 4 tablespoons Homemade curry powder
  • 2 cans Coconut milk* *See photo above of the premium brand I buy. The ingredients are just coconut and water.
  • 1 lime Lime juice
  • 2 tablespoons Raw honey
  • Sea salt
  • Black pepper
Instructions
  1. Heat oil in the pan on a low-medium heat. Sauté the onions and garlic until translucent, about 3 minutes.
  2. Add four tablespoons of homemade curry powder to the garlic and onions and stir through. Leave for between 1 and 3 mins to become fragrant. Add the chicken and stir well.
  3. Add the coconut milk, lime juice, honey and season with sea salt and black pepper.
  4. Leave to simmer for an hour on the lowest heat possible and stir often to make sure the sauce does not stick to the end of the pan. Serve on bed of cauliflower rice or with some roasted vegetables.
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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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June 30, 2016 MariaCantillonMurphy

  Breakfast on the Specific Carbohydrate Diet (SCD) seems difficult at first. Wait, so I can’t have: cereal, milk or bread. So what exactly do I eat? Lots of delicious and healthy foods! Breakfast for me everyday is an event. The most important meal of the day never tasted so good 🙂        

June 30, 2016 MariaCantillonMurphy

The beauty of Italian cooking is its simplicity. When I lived in Genoa, Italy for a few months as a student I realised that Italian cooking was all about using the best ingredients available and making them absolutely shine. I still remember the first time I tasted the famous Roman pasta dish “Cacio e Pepe” and feeling that I had died and gone to heaven. Then when I had heard that it only had four ingredients: pasta, olive oil, cheese and black pepper I couldn’t believe it. I really didn’t believe you could get so much flavour from such humble…

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Courgette/Zucchini Noodles with Tomato & Basil
A simple yet delicious dish with distinctly Italian flavours
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 4 Courgette/zucchini
  • 4 tablespoons (1 tablespoon for greasing plus 3 tablespoons for the sauce) Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Parmesan cheese, grated
  • Approx. 30 tomatoes (250g) Cherry tomatoes
  • 2 tablespoons Extra virgin olive oil
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 4 Courgette/zucchini
  • 4 tablespoons (1 tablespoon for greasing plus 3 tablespoons for the sauce) Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Parmesan cheese, grated
  • Approx. 30 tomatoes (250g) Cherry tomatoes
  • 2 tablespoons Extra virgin olive oil
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180° C fan/200° C electric/gas mark 6/ 392°F.
  2. Chop the cherry tomatoes in half and place in an ovenproof dish with the torn basil leaves. Toss with olive oil and a sprinkle of sea salt and black pepper. Bake for 15 mins.
  3. Meanwhile prepare the courette/zucchini either by spiralizing or by using the vegetable peeler method.
  4. Reduce the oven heat to 120°C fan/ 140°C electric/ gas mark 1/ 275°F. You can leave the tomatoes in the oven provided they are not burning. Keep an eye on them! They should be starting to release their juices which is exactly what you want!
  5. Place the courgette in another ovenproof dish greased with butter and bake for 25 mins.
  6. Remove both courgette and tomatoes. Melt 4 tbsp butter and cheddar cheese on top of courgette and mix. The cheese and butter should form a delicious sauce. Add in tomatoes and basil tossing to combine.
  7. Finally season with some black pepper and enjoy or as they say in Italy, BUON APPETITO 🙂
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June 29, 2016 MariaCantillonMurphy

Who didn’t love fish fingers when they were young? They were such a comfort food. Fish fingers with lots of ketchup and oven chips! Unfortunately the list of ingredients in processed fish fingers leaves a lot to be desired. I am always trying to think of ways to get my family and especially my little girl to eat more fish so that’s how I came up with this healthy alternative to fish fingers. My husband and daughter love them as much as me and mommy is happy because she only has to make one dinner for everyone! YAY! Today I…

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Healthy Herby Fish Fingers
A super healthy take on traditional fish and chips packed with nutrient-dense ingredients
Prep Time 10 minutes
Cook Time 15-16 miuntes
Servings
Ingredients
  • 2 fillets White fish* e.g. cod, haddock, hake
  • 1/2 cup (50g ) Blanched Almond Flour
  • 1/2 cup (50g) Desiccated coconut
  • 1 lemon Lemon zest
  • 2 Garlic cloves, minced
  • 1 teaspoon Dried oregano
  • 1 tablespoon Fresh parsley
  • 1 tablespoon Fresh chives (optional)
  • 2 Free range eggs
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 15-16 miuntes
Servings
Ingredients
  • 2 fillets White fish* e.g. cod, haddock, hake
  • 1/2 cup (50g ) Blanched Almond Flour
  • 1/2 cup (50g) Desiccated coconut
  • 1 lemon Lemon zest
  • 2 Garlic cloves, minced
  • 1 teaspoon Dried oregano
  • 1 tablespoon Fresh parsley
  • 1 tablespoon Fresh chives (optional)
  • 2 Free range eggs
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C fan/gas 6/ 350°F.
  2. In one bowl beat the eggs. In another bowl combine, coconut & almond flour, garlic, fresh and dried herbs. Season the mixture well with a good pinch of sea salt and black pepper.
  3. Cut the fish into thick fish fingers.
  4. Dip the fish first in the eggs then in the coconut & almond mixture and coat well.
  5. Place the coated fish fingers on a baking tray lined with parchment paper and bake for 10 mins on one side before turning and baking for another 5-6 mins on the other side until cooked through. Keep an eye that they don't burn for the last few minutes!
  6. Serve with butternut squash fries and sugar-free ketchup
Recipe Notes

*Ask your fish monger to remove the skin and bones for you as this will save you a lot of time later.

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June 23, 2016 MariaCantillonMurphy

It has been so hot in Ireland this week. Some kind of heat-wave! We don’t see the sun too often here even in the summer so we don’t know how to cope when it’s gets really hot. People start to strip off, companies give employees half days, everyone takes out the BBQ from the shed and ice cream sales go through the roof. I must admit I found it hard to resist getting carried away myself so I did what I always do and took to my kitchen to make something that I could eat. I’m pretty proud of the results and even…

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Strawberry and Banana Ice Cream
A deliciously creamy and refreshing dessert with a hint of natural sweetness
Prep Time 5 minutes
Servings
Ingredients
  • 4 Frozen ripe bananas
  • 2 cups (250g) Frozen strawberries
  • 1 tablespoon Raw honey
  • 3 teaspoons Vanilla extract* *Make sure there is no sugar added.
Prep Time 5 minutes
Servings
Ingredients
  • 4 Frozen ripe bananas
  • 2 cups (250g) Frozen strawberries
  • 1 tablespoon Raw honey
  • 3 teaspoons Vanilla extract* *Make sure there is no sugar added.
Instructions
  1. Blend all ingredients in a powerful blender until you reach desired consistency.
  2. Serve immediately and enjoy your guilt free dessert! This is a soft-serve ice cream and is best eaten immediately. It can also be frozen for a firmer texture but I prefer to eat it right away.
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June 20, 2016 MariaCantillonMurphy

  This is my own take on this traditional recipe. I completely omit the breadcrumbs rather than substituting an SCD legal almond flour and I think this tastes delicious as is! This is a meal that is quite quick and one I will often make mid-week after work. Just to mention something about the tinned tomatoes used in this recipe. Tinned tomatoes are actually illegal on the SCD diet. I use only this brand, Mutti, photographed below because I have emailed the company and they have verified that they contain 100% tomatoes with no sugar added and that the can…

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Chicken Parmigiana
A fresh Italian dish with wonderful flavours of tomato, basil and garlic
Prep Time 15 minutes
Cook Time 35 minutes
Servings
Ingredients
  • 2 Free range chicken breasts
  • 1 can Mutti tinned tomatoes (or other confirmed sugar-free brand)
  • 1/2 cup (50g) Parmesan cheese, grated
  • 2 Garlic cloves, minced
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Prep Time 15 minutes
Cook Time 35 minutes
Servings
Ingredients
  • 2 Free range chicken breasts
  • 1 can Mutti tinned tomatoes (or other confirmed sugar-free brand)
  • 1/2 cup (50g) Parmesan cheese, grated
  • 2 Garlic cloves, minced
  • 10 Fresh basil leaves, washed, dried & torn
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 220°C Fan/ 240°C electric/ 428°F or gas mark 7.
  2. Next butterfly your chicken breasts by laying them flat, cutting them and opening them like a book. Then cover them with cling film and beat to flatten with a meat tenderizer or a rolling pin.
  3. Grease an ovenproof dish with some olive oil and place the flattened chicken breasts into it.
  4. Open the tin of tomatoes and mix in minced garlic and basil leaves then spread the full tin of chopped tomatoes evenly over the two breasts. Season each breast with a sprinkle of sea salt and black pepper.
  5. Cover the dish with tin foil and bake for 15 minutes.
  6. Remove the dish from the oven sprinkle cheese evenly over both chicken breasts. Bake again uncovered for 15-20 mins until cheese is melted and chicken is cooked through.
  7. I highly recommend checking the temperature with a meat thermometer to make sure that the chicken is done. Buon appetito!
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June 19, 2016 MariaCantillonMurphy 2Comment

I was so excited last week! I found a lady in a shop near me who sells bananas that are already ripe! So many times I have had a craving for something made with ripe bananas and I have had to wait the long wait until those bad boys ripen. Which as I’m sure you are well aware, can take days. For anyone following the Specific Carbohydrate Diet (SCD) or for anyone with digestive issues, ripened bananas are a must. The unripe ones are difficult to digest and also contain some starch, so no green tips! It was funny last…

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Banana & Almond Butter Ice Cream
A wonderfully creamy, quick and healthy dessert. Just two ingredients!
Prep Time 5 minutes
Servings
Ingredients
  • 4 Frozen ripe bananas
  • 3 tablespoons Almond butter
Prep Time 5 minutes
Servings
Ingredients
  • 4 Frozen ripe bananas
  • 3 tablespoons Almond butter
Instructions
  1. Blend bananas in a powerful blender until they break down and become creamy.
  2. Add almond butter and blend again until well mixed. Enjoy!
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