January 24, 2017 MariaCantillonMurphy

GLUTEN FREE, GRAIN FREE, DAIRY FREE, REFINED SUGAR FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO. I’m always looking for new breakfast ideas. New research shows that not only is healthy food necessary for a healthy gut but a variety of healthy food is essential. With that in mind, I aim to eat as much variety as I can day-to-day. Apart from keeping my gut healthy, it means I don’t get bored of having the same foods all of the time. I loved stewed apple so I have been thinking about experimenting with baked fruit for some time. This tastes absolutely delicious…

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Baked fruit
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Mango, peeled and chopped
  • 1/2 cup (65g) Fresh raspberries
  • 1 tablespoon Coconut oil, melted
  • Juice of 1/2 orange
Prep Time 5 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 1 Mango, peeled and chopped
  • 1/2 cup (65g) Fresh raspberries
  • 1 tablespoon Coconut oil, melted
  • Juice of 1/2 orange
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, 392°F, gas mark 6.
  2. Place the mango and raspberries in an ovenproof dish. Mix together the coconut oil and the orange juice and mix well over the fruit.
  3. Bake for 20 minutes until the fruit is soft and releases all its juices. Enjoy with yoghurt or granola.
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January 19, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD), PALEO If you love no-fuss wholesome recipes then you will love these easy quick almond flour pancakes. I love these pancakes because they seem like they are fancy but really they’re not! No  refrigerating batters  it before you make them. Simply mix the ingredients in a bowl, melt some butter or coconut oil in a frying pan and fry for a few minutes. Being on the Specific Carbohydrate Diet (SCD) or on a Paleo diet inevitably means a lot of breakfasts consist of scrambled eggs, poached eggs or boiled eggs. These quick and…

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Easy & Quick Almond Flour Pancakes
Super easy and quick grain-free pancakes. Perfect for a busy weekend morning!
Prep Time 5 minutes
Cook Time 5-10 minutes in total
Servings
Ingredients
  • 2 Free range eggs
  • 6 tablespoons Blanched Almond Flour
  • 2 tablespoons Water
  • 1 teaspoon Vanilla extract* *Make sure there is no sugar added
  • 2 teaspoon Raw honey
  • Butter*, for greasing the pan *Use coconut oil for dairy-free and Paleo
Prep Time 5 minutes
Cook Time 5-10 minutes in total
Servings
Ingredients
  • 2 Free range eggs
  • 6 tablespoons Blanched Almond Flour
  • 2 tablespoons Water
  • 1 teaspoon Vanilla extract* *Make sure there is no sugar added
  • 2 teaspoon Raw honey
  • Butter*, for greasing the pan *Use coconut oil for dairy-free and Paleo
Instructions
  1. Whisk the eggs in a bowl or glass jug then mix in all the ingredients (except the butter or coconut oil). Whisk until well combined.
  2. Heat a small amount of butter (one or two teaspoons should do) in a small frying pan on a low-medium heat. Once melted, add roughly one quarter on the mixture to he pan.
  3. Continue to cook for a few minutes until the under side is cooked. You can use a metal spatula to check it underneath. Flip, with a spatula once ready and cook on the other side. I actually found them easy to flip. Repeat the process until all pancakes are cooked. Serve with fresh fruit or your choice of toppings.
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January 12, 2017 MariaCantillonMurphy

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, REFINED SUGAR-FREE, SPECIFIC CARBOHYDRATE DIET (SCD) & PALEO.  Saturday morning in our house often means: spinach baked eggs! This is definitely one of those dishes that looks a lot more fancy than it really is. It’s a great one to make if you are having people over for breakfast or brunch and honestly it is so quick and easy to make. Your guests will be impressed but it requires very little effort on your part. I love that this is a dish that you throw in the oven and you don’t have to stand over.  While it’s cooking…

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Spinach baked eggs
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tablespoon (divided into 4 ramekins) Extra virgin olive oil
  • 4 Free range eggs
  • 1 cup (25g) Baby spinach, washed and dried and chopped small
  • Sea salt
  • Black pepper
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tablespoon (divided into 4 ramekins) Extra virgin olive oil
  • 4 Free range eggs
  • 1 cup (25g) Baby spinach, washed and dried and chopped small
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 180°C Fan, 200°C electric, gas mark 6 or 390°F.
  2. Divide the olive oil between four oven-safe ramekins to grease them well.
  3. Divide the spinach evenly among the ramekins.
  4. Next, drop one egg into each ramekin and season well with sea salt and black pepper.
  5. Place on a baking tray and bake for 10 minutes or longer if you prefer harder yolks.
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December 12, 2016 MariaCantillonMurphy 4Comment

FREE FROM: GLUTEN, GRAINS, DAIRY & REFINED SUGAR. SPECIFIC CARBOHYDRATE DIET (SCD) & PALEO.  We are big fans of breakfast in our house. Breakfast is something of an event at the weekends making up for the rushed mid-week days. We’ll usually have a few courses including smoothies and eggs or pancakes and enjoy our family time together. Luckily, we all love eggs. I’m always looking for new breakfast dishes to try and when I first heard of this Middle-Eastern dish, shakshuka, I knew I had to try it. I have put my own spin on it, I know that some…

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Shakshuka-Poached eggs in tomato sauce
A delicious take on the classic middle-Eastern breakfast dish.
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Red onion, finely chopped
  • 3 Garlic cloves, minced
  • 1 Red pepper, chopped
  • 1 x 400g tin Mutti tomatoes
  • 2 (or 4 if desired) Free range eggs
  • 2 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
  • Cayenne pepper
  • Paprika
  • Fresh parsley, to garnish (optional)
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 1 Red onion, finely chopped
  • 3 Garlic cloves, minced
  • 1 Red pepper, chopped
  • 1 x 400g tin Mutti tomatoes
  • 2 (or 4 if desired) Free range eggs
  • 2 tablespoons Extra virgin olive oil
  • Sea salt
  • Black pepper
  • Cayenne pepper
  • Paprika
  • Fresh parsley, to garnish (optional)
Instructions
  1. Add the olive oil to a small cast iron skillet/frying pan on a low-medium heat. Add the onions and garlic and cook for a few minutes until translucent.
  2. Add in the pepper and cook for a further few mins until they are begin to soften.
  3. Next add in a good pinch of paprika and cayenne pepper (careful this one is so spicy!) and season with sea salt and black pepper.
  4. Add in the tinned tomatoes, bring the mixture to the boil then reduce the heat and simmer for 10-15 minutes until the sauce has reduced. Make sure to stir often to prevent sticking.
  5. By now the sauce should be quite thick and reduced. Crack the eggs first into a bowl/cup then making two holes in the sauce with a spoon, pour them in.
  6. Season the eggs lightly with some more sea salt and pepper then cover the pan with a lid and leave to cook on a low heat for 10 minutes until the eggs are cooked through. Serve with some chopped fresh parsley and enjoy!
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August 24, 2016 MariaCantillonMurphy 2Comment

We’re big fans of flapjacks in our house. I had been making oat flapjacks for years as a healthy snack for our elevenses. Lately I have been craving them so I came up with this recipe. They taste pretty good too! They are perfect as a breakfast food or as a snack when you have a hankering for something sweet. A great way to use up over-ripe bananas instead of the usual banana bread which can get boring.
Healthy Flapjacks – Grain, Gluten, Dairy & Refined Sugar Free – A delicious flapjack recipe perfect for breakfast or as a healthy…

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Healthy Flapjacks - Grain, Gluten, Dairy & Refined Sugar Free
A delicious flapjack recipe perfect for breakfast or as a healthy snack.
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 1/2 cup (225g) Blanched Almond Flour
  • 2 Ripe bananas
  • 2 heaped teaspoons Almond butter
  • 1/2 cup (75g) Raisins
  • 1 tablespoon Coconut oil (for greasing)
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 1/2 cup (225g) Blanched Almond Flour
  • 2 Ripe bananas
  • 2 heaped teaspoons Almond butter
  • 1/2 cup (75g) Raisins
  • 1 tablespoon Coconut oil (for greasing)
Instructions
  1. Preheat the oven to 160°C fan/180°C electric/ 350°F or gas mark 4.
  2. Place all the ingredients (except the coconut oil) in a large bowl and mix together.
  3. Grease an ovenproof dish with a small amount of coconut oil and place the mixture inside, mashing down with a spoon and fork. Cover with tin foil so the flapjacks don't burn.
  4. Bake for 20-25 minutes, checking them after 20 minutes to make sure they don't burn. They are done when they are slightly darker around the edges.
  5. Allow to cool for at least 15 minutes in the dish before cutting into squares. These will keep in an airtight container for a few days or in the fridge for up to a week.
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August 17, 2016 MariaCantillonMurphy

Weekend breakfasts in our house are a big deal. During the week between work and the créche, we don’t get to have breakfast together so Saturday and Sunday breakfasts’ are very special. We’ll usually have two courses-aren’t we good to ourselves?!? I’ll usually have a smoothie or some yoghurt, my husband and daughter will have cereal and then we often treat ourselves to these pancakes. With just two ingredients, they are super healthy and super quick! My daughter loves them especially with the addition of the fresh fruit and raw honey. Our honey comes from 8 km away in Dripsey,…

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Two Ingredient Banana Pancakes with Fresh Fruit and Raw Honey
A quick, healthy breakfast-perfect for a special occasion
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 Ripe bananas
  • 2 Free range eggs
  • 2 tablespoons Good quality butter (I use Kerrygold) *Use coconut oil for dairy-free and Paleo
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 2 Ripe bananas
  • 2 Free range eggs
  • 2 tablespoons Good quality butter (I use Kerrygold) *Use coconut oil for dairy-free and Paleo
Instructions
  1. Preheat the grill to 200°C/400°F.
  2. Beat the eggs together in a bowl and mash the bananas with a fork. Combine the eggs and bananas in a bowl and mix well using a whisk or fork.
  3. Set a frying pan on a low-medium heat. Melt one tablespoon of butter in the frying pan and pour one half of the mixture in.
  4. Allow to cook for a few minutes until the eggs start to cook and turn golden brown around the outside.
  5. Using a metal spatula, have a look at the pancake underneath. If it is still a very pale colour, continue to cook for another few minutes.
  6. Once the pancake has started to firm up, place the frying pan until the grill and continue to cook until the pancake is golden brown and cooked on the top. Transfer to plate and top with fresh fruit and raw, local honey.
  7. Repeat for the other pancake and enjoy!
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August 17, 2016 MariaCantillonMurphy

One of the hardest things about starting the Specific Carbohydrate Diet (SCD) is that you can’t just grab something in a café to eat if you are rushing. That can take a bit of time to get used to. Not too long after beginning the diet I began experimenting with breakfast dishes that I could prepare in advance and just reheat when I got to work. Morning madness hits our  house every weekday morning about 6.30 am so I am so grateful to have something ready-prepared in the fridge that I can just grab before I run out the door….

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Grab and Go Healthy Breakfast Muffins
A tasty breakfast you can grab on a busy morning.
Prep Time 10 minutes
Cook Time 40 miuntes
Servings
muffins
Ingredients
  • 6 Free range eggs
  • 1 1/2 cup (150g) Cheddar cheese, grated
  • 1 1/2 cup (375g) SCD Yoghurt or natural yoghurt if you are not following SCD
  • 2 cups (250g) Mushrooms
  • 5 tablespoons (plus extra for greasing) Extra virgin olive oil
  • 4 Red/yellow peppers
  • Sea salt
  • Black pepper
Prep Time 10 minutes
Cook Time 40 miuntes
Servings
muffins
Ingredients
  • 6 Free range eggs
  • 1 1/2 cup (150g) Cheddar cheese, grated
  • 1 1/2 cup (375g) SCD Yoghurt or natural yoghurt if you are not following SCD
  • 2 cups (250g) Mushrooms
  • 5 tablespoons (plus extra for greasing) Extra virgin olive oil
  • 4 Red/yellow peppers
  • Sea salt
  • Black pepper
Instructions
  1. Preheat the oven to 200°C/180°C Fan/390°F degrees and roast mushrooms and peppers separately with the olive oil for 20-25 minutes. (You can use any leftover vegetables you have instead and this dish will be much quicker).
  2. Beat eggs in a bowl then mix in all the other ingredients seasoning with a little salt and pepper. Stir the mixture well.
  3. Place the mixture evenly into well greased muffin tins.
  4. Bake for 20-25 minutes until golden brown. You can store in the fridge in an airtight container for a couple of days or in the freezer. I take them out of the freezer and defrost in the fridge overnight, then microwave them to reheat before I enjoy them the next day.
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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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