Snacks Banana & Almond Butter
June 19, 2016 MariaCantillonMurphy

In my opinion banana and almond butter are a match made in heaven. This is such a simple snack to prepare and one of my favourites.  I always keep a jar of almond butter at my desk in work in case I get hungry! Make sure that the almond butter you buy has no ingredients other than almond butter and sea salt. Otherwise you can make your own but unless you have a very powerful blender it can take some time.  
Banana & Almond Butter – A delicious health snack ready in less than 5 minutes! – Ripe banana, Almond…

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 Banana & Almond Butter
A delicious health snack ready in less than 5 minutes!
Servings
Ingredients
  • 1 Ripe banana
  • 2 teaspoons Almond butter
Servings
Ingredients
  • 1 Ripe banana
  • 2 teaspoons Almond butter
Instructions
  1. Slice the banana in thin slices.
  2. Pour over almond butter and mix well. Enjoy!
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Drinks and smoothies Avocado & Banana Smoothie
June 19, 2016 MariaCantillonMurphy

  I try to eat an avocado every day-which I don’t find too difficult luckily! Apart from being an extremely nutritious food, they are very high in good fats which is so important especially when you have removed complex carbohydrates from your diet. Today I have a craving for something creamy and delicious and this is what I came up with. It was yummy! It doesn’t keep too well because the avocado will turn brown so it’s best eaten soon after making. My two year old daughter helps me eat mine!      
Avocado & Banana Smoothie – Healthy fats…

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 Avocado & Banana Smoothie
Healthy fats and probiotic cultures, what a great way to start the day!
Prep Time 5 minutes
Servings
Ingredients
  • 1 Ripe banana
  • 1 Ripe avocado
  • 1 cup (250g) SCD Yoghurt
Prep Time 5 minutes
Servings
Ingredients
  • 1 Ripe banana
  • 1 Ripe avocado
  • 1 cup (250g) SCD Yoghurt
Instructions
  1. Mix all ingredients in a blender. Blend until you achieve desired creamy consistency. You could add a teaspoon of honey if you wish but I find that with the ripe banana this is plenty sweet enough for me!
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SCD Yoghurt SCD Yoghurt/Yogurt
April 7, 2016 MariaCantillonMurphy

The chances are that if you have inflammatory bowel disease, you are lactose intolerant so I know what you are thinking, how could eating yoghurt make me feel better? I know that for years before starting the SCD, me and dairy didn’t get along so well. I could tolerate small amounts but if I had cereal with milk for more than a few days in a row, I would begin to feel absolutely lousy. In fact, about 8 years ago I fully attribute my hospitalization after a huge Crohn’s flare to a creamy cake! When I first read the chapter in Elaine…

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 SCD Yoghurt/Yogurt
A beautifully rich homemade probiotic yoghurt
Prep Time 1 hour
Cook Time 24 hours + 8 hours refridgeration
Servings
Ingredients
  • 2 Litres Goat's Milk
  • 2 sachets Yogourmet Yoghurt starter
Prep Time 1 hour
Cook Time 24 hours + 8 hours refridgeration
Servings
Ingredients
  • 2 Litres Goat's Milk
  • 2 sachets Yogourmet Yoghurt starter
Instructions
  1. Heat the goat's milk to 95 degrees for 60 seconds (this is advised due to new research to avoid the MAP virus). Try not to let the milk boil over. It is important to constantly stir the milk while heating to avoid scorching. I hold the thermometer in the milk with one hand and stir the milk with the other.
  2. Place the lid on the pot and cool the milk by filling your sink with ice cold water. You can place ice cubes in the sink if you have them. This will take some time. After 30-60 mins check the temperature with the thermometer. Keep refilling the sink with cold water until the water measures 21.1°C (70°F) or below.
  3. Empty two sachets of starter into a small bowl and add roughly a cup of cooled milk. Stir very well until combined. Then pour the starter and milk mixture back into the remaining milk and mix well again. Replace the lid of the pot to avoid contamination.
  4. My heating pad temperature range goes from 20°C to 60°C. I set mine to 3 o clock on the dial to achieve a 40°C temperature, as some heat is lost through the pot. The temperature you need the heating pad to be at to achieve a 40°C temperature will depend on the vessel you use and its dimensions and also the quantity of yoghurt you are making.
  5. Once you are happy with the temperature which must be between 38°C-43°C (100°F -105°F) replace the lid on the pot and leave to ferment for 24 hours. It is not necessary to keep checking the temperature as the heating pad is usually reliable for keeping the temperature constant. You must not move the yoghurt during the fermentation process.
  6. If you forget the yoghurt for an hour or two beyond the 24 hours it is still fine. In fact, it is fine to ferment for anything up to 29 hours. It should then be removed and refrigerated for 8 hours. Do not stir it or shake it before refrigerating. Remember the bacteria is ALIVE.
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Vegetables/Side Dishes Beautiful Baked Mushrooms
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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Main dishes Butternut Squash “Cottage Pie”
January 27, 2016 MariaCantillonMurphy

This dish was inspired by my Mom’s shepherd pie that was a such a warming winter dish when I was growing up. I have adapted it from shepherd’s pie quite a bit and I hope you like it. You can use lamb mince in place of beef mince if you wish. I usually make two of these, portion one out and freeze it. It comes in handy when I am working. Just take out the night before and defrost in refrigerator to be heated up the next day. As always when reheating, make sure the dish is piping hot all…

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 Butternut Squash "Cottage Pie"
A warming comfort dish that's packed with veggies
Prep Time 30 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 2 Carrots, peeled and grated
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • 1.1 lbs (500g) Beef mince
  • 4 cups (500g) Chestnut/button mushrooms
  • 5 tablespoons Chopped, tinned tomatoes*
  • 2 tablespoons Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Cheddar cheese, grated
  • Sea salt
  • Black pepper
Prep Time 30 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 2 Carrots, peeled and grated
  • 1 Butternut squash
  • 3 tablespoons Extra virgin olive oil
  • 1.1 lbs (500g) Beef mince
  • 4 cups (500g) Chestnut/button mushrooms
  • 5 tablespoons Chopped, tinned tomatoes*
  • 2 tablespoons Good quality butter (I use Kerrygold)
  • 1/2 cup (50g) Cheddar cheese, grated
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C/gas mark 4 or 350°F.
  2. Peel and chop the butternut squash. Cook by either boiling or steaming for 30-40 minutes until tender.
  3. Place shredded courgette and shredded carrot in a bowl with a sprinkle of sea salt and leave for 15 minutes. Then, drain as much water as possible from the vegetables.
  4. Heat olive oil in a medium frying pan and add mince. Fry until brown. Add mushrooms and fry for 5-10 minutes until tender. Mix through carrot and courgette and season with salt and pepper.
  5. Add chopped tomatoes to the beef and vegetable mix, stirring well. Turn off the heat.
  6. Mash the butternut squash with a potato masher. Add butter, a pinch of sea salt and pepper and stir well.
  7. Place the beef mixture in an ovenproof dish, then cover completely with the butternut squash mash and finally top with the grated cheddar cheese.
  8. Bake until cheese melts on top and the pie begins to brown at the edges, taking care not to let it burn. I start checking after 20 minutes but usually bake for 30 minutes.
  9. This keeps fine in the fridge for two days and can be reheated in a warm oven.
Recipe Notes

*Tinned tomatoes are technically not legal on the Specific Carbohydrate Diet (SCD). I only use one brand 'Mutti' which I have verified with the company are completely free of sugar and the can is also BPA free.

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Vegetables/Side Dishes Butternut Squash Mash
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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Breakfast Guilt-free Pizza!
January 27, 2016 MariaCantillonMurphy

This pizza recipe is inspired by the first pizza recipe in Breaking the Vicious Cycle which for those of you who don’t know is the book which outlines the Specific Carbohydrate Diet (SCD) in detail. I have adapted it to make the base nut free. I try to keep my main meals nut free if possible so that I can enjoy delicious almond goods as snacks throughout the day guilt-free! I have found that eating too many nut products in one day can wreak havoc with my digestive system not to mention waistline! When I was returning back to work after maternity leave, I…

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 Guilt-free Pizza!
A delicious gluten & grain free pizza base for your favourite toppings
Prep Time 20 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 3 Free range eggs
  • 1 cup (100g) Parmesan cheese, grated
  • 8 tablespoons Passata*
  • 4-5 slices Parma Ham
  • 10 Olives
  • Generous bunch Fresh rocket
  • 1/2 cup (50g) Brie cheese
  • 1/4 teaspoon Sea salt
  • 1/8 teaspoon Black pepper
Prep Time 20 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 2 Courgette/zucchini, grated
  • 3 Free range eggs
  • 1 cup (100g) Parmesan cheese, grated
  • 8 tablespoons Passata*
  • 4-5 slices Parma Ham
  • 10 Olives
  • Generous bunch Fresh rocket
  • 1/2 cup (50g) Brie cheese
  • 1/4 teaspoon Sea salt
  • 1/8 teaspoon Black pepper
Instructions
  1. Preheat the oven to 180 ° C/gas mark 4 or 350°F.
  2. Peel and grate the courgettes/zucchini. Sprinkle with sea salt and leave for 15 minutes.
  3. Meanwhile, grate the cheese and lightly beat the eggs in a separate bowl.
  4. When the 15 minutes is up, squeeze as much water as possible out of courgettes/zucchini using a colander.
  5. Mix courgettes/zucchini, cheese and eggs well in a bowl.
  6. Place on a pizza tray covered with some parchment paper.
  7. Bake for 20-30 minutes. You will need to keep an eye on this because it can burn easily. I find 20 minutes in my oven is usually enough.
  8. Remove and put on your toppings (except rocket).
  9. Bake for another 10 minutes or less until cheese is melted on top. Serve with fresh rocket.
  10. This pizza keeps well in an airtight container in the fridge for 2 days and can be reheated in the microwave or a warm oven.
Recipe Notes

* Technically passata and tinned tomatoes are not legal on the Specific Carbohydrate Diet (SCD). I only use one brand: Mutti which I have verified with the company are completely sugar-free and 100% tomatoes. You should check with the company if you are not sure before using a new brand.

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Main dishes Classic Roast Chicken with Lemon, Fresh Thyme and Garlic
January 27, 2016 MariaCantillonMurphy

  One of my favourite things about living in the countryside is having the space to grow our own herbs. I must say there is something very rustic about walking out my door to grab a bunch of fresh parsley or thyme for dinner. My daughter has started following me there these days and even sticks out her nose for a sniff of whichever herb we’re cooking with! I remember a time when roasting a chicken seemed like a big deal to me. Now it has become something we cook almost once a week. The best thing about this dish is…

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 Classic Roast Chicken with Lemon, Fresh Thyme and Garlic
Free range chicken roasted with aromatic fresh herbs, onion, garlic and lemon
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 1.5 kg (approx) Whole free range chicken
  • 8 tablespoons (plus extra for greasing) Extra virgin olive oil
  • Generous bunch Fresh thyme
  • 2 Garlic cloves
  • 1 Onion, halved
  • 1 Lemon, halved
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
Servings
Ingredients
  • 1.5 kg (approx) Whole free range chicken
  • 8 tablespoons (plus extra for greasing) Extra virgin olive oil
  • Generous bunch Fresh thyme
  • 2 Garlic cloves
  • 1 Onion, halved
  • 1 Lemon, halved
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180 degrees Celsius, 350 Fahrenheit or gas mark 4.
  2. Grease a large baking tray with some olive oil. Remove packaging from the chicken and place into the dish.
  3. Place the two peeled garlic cloves, two lemon halves and the bunch of thyme in the chicken’s cavity. Place the onion halves in the roasting dish next to the chicken. I usually use a pastry brush to cover the chicken in olive oil but you can rub in with your fingers. Then season with a generous pinch of sea salt and black pepper.
  4. Cover the chicken and roasting dish with tin foil and place in the oven.
  5. Bake for 1 hour then remove the tin foil and baste the chicken with the pan juices. I usually remove the onion halves at this point because they will burn. You can use them in a stock or gravy later.
  6. Place the chicken back in the oven without the tin foil for 30 minutes to brown the skin but keep an eye on it so that it does not start to burn.
  7. Check that the chicken is cooked through with a food thermometer or until juices run clear.
  8. Rest the chicken for 30 mins wrapped in tin foil to enhance the flavour and to allow for easier carving.
  9. Enjoy with some SCD legal cranberry sauce and roasted vegetables.
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