Snacks Salted Caramel Nut Bark
November 21, 2017 MariaCantillonMurphy

This is pretty epic! Seriously, good. In fact, this snack should come with a warning that this Salted Caramel Nut Bark is completely addictive! I had to hide the jar of it from both myself and my husband as we were each taking some every time we walked past! I’m not going to pretend that this is healthy. It’s healthy in the sense that it contains no gluten, grains, dairy or refined sugar. There are no strange ingredients or preservatives either. However, all that said: sugar is still sugar. This is the kind of decadent treat you should reserve for a…

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 Salted Caramel Nut Bark
The perfect snack when you need a (healthy) sugar rush. No gluten, grains, refined sugar or any other nasties. SCD-friendly.
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Ingredients
  • 1 cup (150g) Hazelnuts*
  • 1/2 cup (75g) Pecan nuts
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • Big pinch of sea salt
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Ingredients
  • 1 cup (150g) Hazelnuts*
  • 1/2 cup (75g) Pecan nuts
  • 1/3 cup (113g) Raw honey
  • 1/3 cup (75g) Unsalted butter
  • 1 teaspoon Vanilla extract (no added sugar)
  • Big pinch of sea salt
Instructions
  1. Chop all the nuts coarsely first. Place them in a glass heat-proof bowl. Once the caramel is ready, you will need to more very quickly as it sets very soon.
  2. Place the butter in a saucepan on a medium heat and allow to melt. Once melted, add the honey, vanilla and salt.
  3. 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.
  4. Once ready, pour immediately into a heat-proof bowl and stir fast to cover all the nuts in the caramel. You need to move fast because once the caramel hardens, it is impossible to stir.
  5. Place the mixture on a layer of parchment paper and smooth out to flatten.
  6. Allow to set for 30 minutes to 1 hour. Then, break into pieces and enjoy!
Recipe Notes

* You can substitute any other nuts if you prefer.

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Snacks Roasted Butternut Squash Seeds
November 16, 2017 MariaCantillonMurphy

Don’t throw away your butternut squash seeds! It was my Spanish friend in work who first prompted me to try toasting them. Roasted seeds are a common snack in Spain. I love the idea of getting even more use of my butternut squash. I hate food waste. Since started SCD, I have become even more passionate about food and refuse to waste it. That’s why this recipe for Roasted Butternut Squash seeds suits me perfectly! Before we go any further, I should mention that if you are doing the SCD diet then this is an advanced snack. Seeds can be…

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 Salty Seeds
A delicious and nutritious snack ready in minutes. Naturally free from gluten and grains. Paleo & SCD-friendly.
Prep Time 2 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • Seeds from one Butternut Squash
  • 1/2 tablespoon Extra virgin olive oil
  • Sea salt
  • Black pepper
Prep Time 2 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • Seeds from one Butternut Squash
  • 1/2 tablespoon Extra virgin olive oil
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In a bowl, mix the seeds with the olive oil and season well with salt and pepper.
  3. Spread out on a baking tray lined with parchment paper and roast for 15 minutes. Check them from 10 minutes onwards to ensure they don't burn.
  4. Enjoy!
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Vegetables/Side Dishes Butternut Squash Rissoles
November 13, 2017 MariaCantillonMurphy 2Comment

My mom is the queen of rissoles. Christmas would not be Christmas in my house without rissoles. Traditionally, we always had potato rissoles. Even still, when I smell fresh thyme I think of my mom making them on Christmas Eve, ready to be cooked the next day. There was six of us so I remember distinctly fighting with my brothers to get a second and third one. Just because I was small didn’t mean I didn’t have a good appetite! As my husband and I will be hosting Christmas dinner in our house this year for the first time, rissoles…

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 Butternut Squash Rissoles
A tasty side dish perfect for Christmas or Thanksgiving and free from: gluten, grains and dairy. SCD and Paleo-friendly.
Prep Time 10 Minutes
Cook Time 60 Minutes
Servings
Rissoles
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 2 Free range eggs, beaten
  • 1 1/2 cup (225g) Blanched Almond Flour
  • 1 teaspoon Dried oregano
  • 1 teaspoon Ground cumin
  • 1/2 teaspoon Black pepper
  • 1/2 teaspoon Sea salt
Prep Time 10 Minutes
Cook Time 60 Minutes
Servings
Rissoles
Ingredients
  • 1 Butternut squash, peeled and chopped into cubes
  • 2 Free range eggs, beaten
  • 1 1/2 cup (225g) Blanched Almond Flour
  • 1 teaspoon Dried oregano
  • 1 teaspoon Ground cumin
  • 1/2 teaspoon Black pepper
  • 1/2 teaspoon Sea salt
Instructions
  1. Steam the butternut squash until tender - roughly 30 minutes.
  2. Meanwhile, preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  3. Take two bowls. In one bowl, place the beaten eggs. In the other, place the almond flour, oregano, cumin, salt and pepper. Mix well.
  4. Once the butternut squash is tender, mash it in a bowl with a potato masher until smooth. You can discard any excess liquid from it.
  5. When cool enough to handle, roll the butternut squash into balls with your hands. Dip each ball into the egg first then the almond flour. Place all the balls on a baking tray lined with parchment paper.
  6. Bake for 30 minutes until golden brown and crispy on the outside.
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Main dishes Butternut Squash Cacio e Pepe
November 9, 2017 MariaCantillonMurphy 2Comment

I still remember the first time I tasted pasta cacio e pepe. That summer, I stayed with a family in Rome and had a truly Italian experience. I ate like a Roman and visited all the wonderful sights that the eternal city had to offer. One day in particular, I met an Italian friend for lunch and I asked her to order me something typical of the region, to eat. When the plate arrived with pasta cacio e pepe, I thought it looked nice but maybe a little plain. Boy, was I wrong! It packed a punch of flavour and…

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 Butternut Squash Cacio e Pepe
A delicious and healthy take on this Italian classic. Gluten and grain-free. SCD-friendly.
Prep Time 15 minutes
Cook Time 10 minutes
Servings
people
Ingredients
  • 1 Butternut squash, spiralized
  • 2 tablespoons Butter
  • 1/2 teaspoon Black pepper (freshly ground)
  • 1/4 cup (25g) Pecorino Romano cheese
  • 1/4 cup (25g) Grana Padano cheese*
Prep Time 15 minutes
Cook Time 10 minutes
Servings
people
Ingredients
  • 1 Butternut squash, spiralized
  • 2 tablespoons Butter
  • 1/2 teaspoon Black pepper (freshly ground)
  • 1/4 cup (25g) Pecorino Romano cheese
  • 1/4 cup (25g) Grana Padano cheese*
Instructions
  1. Heat one tablespoon of butter in an iron skillet until melted. Add the black pepper.
  2. Next, add the butternut squash noodles and fry on a medium heat for 5-10 minutes, stirring often so that they don't burn.
  3. Remove from the heat and add the remaining butter and the cheeses. Stir well and serve immediately.
Recipe Notes

*You can substitute both cheeses for Parmesan if you wish.

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Snacks Raspberry Thumbprint Cookies
November 2, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO The idea for these raspberry thumbprint cookies came from having an abundance of raspberries in the fridge on the brink of going off. That, and I had a massive craving for something sweet (shocker!). I will never forget the day I made these raspberry thumbprint cookies for the first time. It was the day that hurricane Ophelia hit Ireland. I woke up early to start my baking before the inevitable happened. We lost power and water…for a week! That night, as we gathered around the candles, as least we had…

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 Raspberry Thumbprint Cookies
Delicious cookies filled with a simple, raspberry jam. Ready in minutes and all free from: gluten, grains, dairy and refined sugar-free.
Prep Time 10 minutes
Cook Time 30 minutes
Servings
cookies
Ingredients
For the jam:
  • 2 cups (250g) Fresh raspberries
  • Freshly squeezed orange juice (1 orange)
  • Orange zest (1 orange)
  • 2 tablespoons Raw honey
For the cookies:
  • 2 cups Blanched Almond Flour
  • 4 tablespoons Raw honey
  • 4 tablespoons Coconut oil, melted
  • 2 teaspoons Vanilla extract* *No added sugar
  • Pinch of sea salt
Prep Time 10 minutes
Cook Time 30 minutes
Servings
cookies
Ingredients
For the jam:
  • 2 cups (250g) Fresh raspberries
  • Freshly squeezed orange juice (1 orange)
  • Orange zest (1 orange)
  • 2 tablespoons Raw honey
For the cookies:
  • 2 cups Blanched Almond Flour
  • 4 tablespoons Raw honey
  • 4 tablespoons Coconut oil, melted
  • 2 teaspoons Vanilla extract* *No added sugar
  • Pinch of sea salt
Instructions
  1. Begin by making the jam. Place all the jam ingredients in a pot on a medium-low heat and simmer for 15-20 minutes, stirring often.
  2. While the jam is cooking, prepare the cookies. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  3. Blend all the cookie ingredients well in a food processor until a dough ball forms. You can either make 10 larger biscuits or more smaller ones. I used a tablespoon to scoop out dough balls then rolled them in between my hands. Place them on a baking tray lined with parchment paper.
  4. Flatten the balls with the palm of your hands.
  5. Using your thumb (hence the name) make an imprint in each cookie large enough to fit a teaspoon of jam.
  6. Spoon a little jam into the centre of each cookie. Bake for 7-10 minutes until golden brown. These cook really quickly because they are so small so watch them carefully from 7 minutes!
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Snacks White Chocolate Bliss Balls
October 27, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, REFINED SUGAR-FREE, DAIRY-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Ah, white chocolate bliss balls. You are my weakness. Think decadence, richness and yet still healthy! I came up with these when I was thinking of more ways to incorporate white chocolate into SCD snacks. After some testing and developing, these white chocolate bliss balls were born. Tough life for my husband and daughter being the chief testers! If you follow my blog for a while now, you’ll know that white chocolate (in the form of cacao butter) is allowable on the Specific Carbohydrate Diet (SCD). It’s a good thing…

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 White Chocolate Bliss Balls
Delicious and healthy white chocolate bliss balls. Gluten, grain, dairy and refined sugar-free.
Prep Time 20 minutes + chilling time
Servings
bliss balls
Ingredients
  • 2 cups (200g) plus extra (see below) Desiccated coconut
  • 2 cups Blanched hazelnuts
  • 1 cup Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Coconut oil
  • 2 teaspoons Vanilla extract* *No sugar added
For decorating:
  • 1 cup (100g) Desiccated coconut
Prep Time 20 minutes + chilling time
Servings
bliss balls
Ingredients
  • 2 cups (200g) plus extra (see below) Desiccated coconut
  • 2 cups Blanched hazelnuts
  • 1 cup Cacao butter
  • 2 tablespoons Raw honey
  • 2 tablespoons Coconut oil
  • 2 teaspoons Vanilla extract* *No sugar added
For decorating:
  • 1 cup (100g) Desiccated coconut
Instructions
  1. First, blend the hazelnuts in a food processor until fine.
  2. Melt the coconut oil in the microwave for 30 seconds. Melt the cacao butter in a heatproof bowl on the stove over a pot of boiling water.
  3. Add the two cups desiccated coconut, coconut oil, cacao butter, honey and vanilla to the hazelnuts and blend until well combined.
  4. Pour the remaining cup of desiccated coconut out on a clean worktop. Scoop tablespoon amounts of the mixture out and roll into balls with your hands. Roll in the extra coconut.
  5. Chill in the fridge for at least at hour until the bliss balls firm up. Keep in the fridge in an airtight container for up to a week.
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Vegetables/Side Dishes Roasted Spiced Cauliflower
October 25, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Cauliflower is one of those foods I never ate before I went grain-free. In fact, I remember distinctly being told by doctors and dietitians not to eat it as it could be troublesome for someone with Crohn’s. Now, I eat at least two whole cauliflowers each week. It is one of the most versatile vegetables out there. Cauliflower and spices really compliment each other. I used my favourite combination of spices here: coriander, tumeric and cumin and I think it works really well. It was a hit with the rest of…

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 Roasted Spiced Cauliflower
A delicious, tasty and healthy side dish to wow your dinner guests. Gluten, grain, dairy and refined sugar free as well as Paleo and Specific Carbohydrate Diet (SCD)-friendly.
Prep Time 5 minutes
Cook Time 45-50 minutes
Servings
people
Ingredients
  • 1 Cauliflower head
  • 2 tablespoon Extra virgin olive oil
  • 1 teaspoon Ground coriander
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground tumeric
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 45-50 minutes
Servings
people
Ingredients
  • 1 Cauliflower head
  • 2 tablespoon Extra virgin olive oil
  • 1 teaspoon Ground coriander
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground tumeric
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. Cut up the cauliflower head into small florets. Place the florets in a bowl and add the olive oil, spices and a generous pinch of salt and pepper. Mix well.
  3. Place on a roasting dish lined with parchment paper and bake for 45-50 minutes until nicely golden brown but not burnt.
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Breakfast Granola
October 19, 2017 MariaCantillonMurphy

  GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Granola is my new favourite breakfast food. After over two years, I feel like I am having cereal again. Only it tastes way better and has none of the sugar and other nasty additives. It’s so easy to make a big batch of this granola. I store mine in a Mason Jar and it keeps fresh for up to a week. It won’t last around the house longer than that anyway! I have purposely finely ground this granola. It tastes nicer and is much easier to digest. If you’re…

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 Granola
A delicious and healthy cereal that's ready in minutes. Gluten, grain, dairy and refined sugar-free. SCD and Paleo. Try this topped with yoghurt or homemade almond milk.
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 cup (150g) Blanched hazelnuts
  • 1 cup (125g) Pecan nuts
  • 1 cup (100g) Desiccated coconut
  • 2 tablespoons Raw honey
  • 2 teaspoons Vanilla extract (no added sugar)
  • 1/3 cup (70g) Coconut oil
  • 1/4 teaspoon Sea salt
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 cup (150g) Blanched hazelnuts
  • 1 cup (125g) Pecan nuts
  • 1 cup (100g) Desiccated coconut
  • 2 tablespoons Raw honey
  • 2 teaspoons Vanilla extract (no added sugar)
  • 1/3 cup (70g) Coconut oil
  • 1/4 teaspoon Sea salt
Instructions
  1. Preheat the oven to: 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. In a food processor, blitz the hazelnuts and pecans until broken now but not as fine as nut flour consistency. (I find nuts are easier to digest in this form).
  3. Melt the coconut oil.
  4. Add the melted coconut oil, blitzed nuts and the rest of the ingredients to a large bowl and mix well.
  5. Spread the mixture on a baking tray lined with parchment paper and bake for 15 minutes. After 15 minutes, remove and stir the mixture well. Bake for a further 5 minutes.
  6. Allow to cool fully before storing in an airtight jar. I have kept this for just over a week and it was perfect. I consider four heaped tablespoons to be a serving.
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Vegetables/Side Dishes Roasted Lemon Asparagus
October 13, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO Roasted lemon asparagus is one of our favourite side dishes. Did you know that asparagus is a good source of folate and of vitamins A, C, E and K? Oh, and it’s super delicious too! As a child, I never ate asparagus. On honeymoon in Florida a few years ago, I still remember tasting delicious asparagus for the first time.  Up until then, the asparagus I had tasted was all limp and bland. The secret to delicious asparagus is not to overcook it. Since going grain-free, we eat asparagus a…

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 Roasted Lemon Asparagus
A delicious and healthy side dish to dress up any meal. Gluten and grain-free. Paleo and SCD-friendly.
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 20 Asparagus spears
  • 1 tablespoon Freshly squeezed lemon juice
  • 2 Lemon wedges
  • 2 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 20 Asparagus spears
  • 1 tablespoon Freshly squeezed lemon juice
  • 2 Lemon wedges
  • 2 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 160°C Fan, 180°C electric, 350°F or gas mark 4.
  2. Wash and dry the aspargus and trim the woody ends. Place them in a roasting dish.
  3. Squeeze the lemon juice over them. Add two lemon wedges to the dish for flavour. Add the olive oil and generously season with sea salt and black pepper.
  4. Roast for 10 minutes until fragrant but still crunchy.
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Vegetables/Side Dishes Cauliflower mash with thyme
October 9, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) I love cauliflower mash. Cauliflower was a vegetable I didn’t eat much before I cut gluten and grains from my diet. When I began to miss mashed potato, I turned to cauliflower to fill the void. I must say that compared to potatoes, cauliflower packs a punch when it comes to nutrients. Just one cup of cooked cauliflower provides over 70% of our daily vitamin c requirement. When I first started SCD, I really believed I was destined for a life of bland food. Cauliflower and other vegetables did not appeal to me. As my health and…

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 Cauliflower Mash with Thyme
A delicious, creamy cauliflower mash with fresh thyme. You'll never miss mashed potato again! Gluten and grain-free.
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 Cauliflower head
  • 2 tablespoons Butter
  • 1 tablespoon Fresh thyme
  • To taste Sea salt
  • To taste Black pepper
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 Cauliflower head
  • 2 tablespoons Butter
  • 1 tablespoon Fresh thyme
  • To taste Sea salt
  • To taste Black pepper
Instructions
  1. Wash and roughly chop the cauliflower head.
  2. Steam the cauliflower until very tender - approximately 20 minutes.
  3. Add the cauliflower, butter, thyme and a generous pinch of salt and pepper to a blender. Blend until smooth.
  4. Enjoy!
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