I’ve been getting courgettes from our little plant on the deck for a while now. They have been growing like crazy. I have a few good-sized courgettes hanging out that need to be used before the birds get them. I decided that making some fries was the best way to use them up and make something tasty.
Lower carbs
I like fries, but don’t like the carb coma that usually follows eating them. Whenever possible, I like to swap out the traditional potato fries with something different. These courgette fries have the fantastic combination of soft centres with a crunchy outside thanks to the cheese.
Courgette fries recipe
Ingredients
4 courgettes
1/2 cup parmesan cheese, grated
1/2 tsp. thyme
1/2 tsp. basil
1/4 tsp. garlic powder
salt and pepper
Equipment
Knife
Chopping board
Mixing bowl
Baking tray
Baking paper or a silicone liner
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Generally speaking, I don’t post a lot of dessert and sweet recipes. It isn’t because I don’t like them; it is more because I don’t make a lot of them. When it comes to making cookies, cakes and desserts what I make for the family rarely last past the day I bake them on. I’m told the family eat everything in one go because they love what I make so much; in reality, I think they are all sweet fiends.
Banana and coconut cookies
Morning tea anyone
I work in a place that has a lot of morning tea. Usually, the deal is for you to bring a plate for everyone to share. I try to avoid the grain and sugar-filled offering that usually provided at morning tea, but on occasion, I want something to go with my coffee. These cookies are something I came up with when I had to take something to morning tea and no time to shop before hitting the kitchen. A few very ripe bananas in the fruit bowl and some coconut threads in the cupboards was all I needed to get started.
Quick, easy and versatile
This recipe is quick and easy to make, and the options of what you can add into them are unlimited. All you have to do is decide what extras you want:
chocolate chips
chopped bacon
chopped nuts
dried fruit
ground cinnamon
Banana and coconut cookies recipe
Banana and coconut cookies ingredients
Ingredients
1 banana
3/4 cup shredded coconut
Place the banana in a bowlMash the banana with a forkAdd the coconut to the panMix wellOnce combined add any additional ingredientsMix in the additional ingredientsReady to make cookiesTake a baking sheetTake a cookie cutterAdd one teaspoon of the cookie mixture to the cookie cutterNow you have a cookie, repeat with the remaining cookie mixtureTray of cookies ready for the ovenCookies ready to eat
This recipe is quick and easy to make, and the options of what you can add into them are unlimited. All you have to do is decide what extras you want:
Credit: Cath @ easycleaneats
Ingredients
1 banana
3/4 cup shredded coconut
Directions
Preheat the oven to 180 degrees C/ 350 degrees F
Line a baking tray with baking paper or a silicone liner and set aside.
Place the banana into a bowl and mash it with a fork.
Add the coconut to the banana and mix them together with the fork.
If you want to add anything extra do it now and mix well.
Portion the mixture onto the baking tray using an ice cream scoop or use a cookie cutter and a spoon.
Flatten down the mixture and shape into cookies on the baking tray.
Bake the cookies for 15 to 20 minutes or until they are golden brown.
Remove the tray from the oven and let the cookies cool on a wire rack.
Nutrition
Per Serving: 132 calories; 9 g fat; 14 g carbohydrates; 1.9 g protein
Equipment
Mixing bowl
Fork
Ice cream scoop
Baking tray
Baking paper or silicone liner
Cooling rack
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Stupid nut allergies have prevented me from trying a number of foods over the years that look, smell and no doubt taste amazing. Pesto was one of the things I had wanted to try for years, but as it contains pine nuts it’s been a no go.
I had a moment of genius (or madness, I can never really tell the difference) and figured that I could replace the pine nuts with something else, after a little trial and error I found a combination that worked.
The verdict
My taste tester assures me that the flavours are in the same balance as normal pesto made with nuts the only difference is the texture of the sunflower seeds, I suppose I have to take his word for it because I don’t fancy the hospital trip that I would get if I checked. If you don’t have to avoid nuts sub the sunflower seeds for the same amount of pine nuts.
Baby kale everywhere
I recently planted some kale out on my deck and it has grown like crazy. With so much baby kale leaves around I decided to make some pesto with it. The baby kale adds a new dimension of flavour that works well with eggs. Green eggs and ham anyone?
Nut-free kale pesto recipe
Kale pesto ingredients
Ingredients
1/2 garlic clove, chopped
3 handfuls fresh baby kale leaves, picked and chopped
1 handful sunflower seeds, very lightly toasted
1 handful Parmesan cheese, freshly grated
3 tbsp. olive oil
Salt and pepper to taste
Instructions
Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor.
Add the sunflower seeds to the mixture and pound or pulse again.
Add the parmesan and mix with a spoon or do a quick pulse again.
Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.
Add a little oil at a time so you don’t drown everything else.
Season to taste.
Add the remaining cheese and oil to your taste and preferred consistency.
The finished pesto should look shiny and a little creamy.
This nut-free pesto is a great alternative for anyone that has to stay away from tree nuts.
Credit: Cath @ easycleaneats
Ingredients
1/2 garlic clove, chopped
3 handfuls fresh baby kale leaves, picked and chopped
1 handful sunflower seeds, very lightly toasted
1 handful Parmesan cheese, freshly grated
3 tbsp. olive oil
Salt and pepper to taste
Directions
Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor.
Add the sunflower seeds to the mixture and pound or pulse again.
Add the parmesan and mix with a spoon or do a quick pulse again.
Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.
Add a little oil at a time so you don’t drown everything else.
Season to taste.
Add the remaining cheese and oil to your taste and preferred consistency.
The finished pesto should look shiny and a little creamy. The finished pesto should look shiny and a little creamy.
Nutrition
Per Serving: 123 calories; 10.1 g fat; 2.1 g carbohydrates; 6.2 g protein
Equipment
Food processor
Spatula
Measuring spoons
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Another year over and a new one underway. I hope you had a great break and enjoyed time with friends and family.
I don’t like making New Year’s resolutions as they usually get broken by the end of January, I prefer to set myself goals for the year, I like having something to work towards, and the start of a new year brings the time to set my goals.
2016 the year that was
Here are the goals I set and how I did and which goals I managed to achieve. Stay injury free for the year I may not have managed to achieve this goal thanks to a small accident on my scooter, an impact injury to my knee put this goal off track. Thankfully it didn’t take too long to recover so it wasn’t too much of a setback. Improve my back squat, aim to squat 80kg This goal was an epic fail, I worked hard to increase my back squat but only managed to get my back squat up to 65kg. It is disappointing not to reach this goal but there is always next year.
2017 goals
Attend one yoga class a week to improve flexibility I can say this goal was smashed, I managed to attend two classes a week across the year and have managed to improve my flexibility and enjoyed the benefits of mindfulness that yoga brings.
Reduce my resting heart rate to 60bpm This goal was another great success as I managed to reduce my resting heart rate to 48bpm.
Reduce my body fat to 20% This has been the hardest goal to achieve but I can say I managed to achieve it, at the end of November I managed to get down to 19%. It took a lot of hard work and consistency across the year but I got there.
Work out at least once a day This goal was another great success, I managed to do something every day.
So, with a New Year comes a new set of goals to achieve, here are the goals I intend to achieve in 2017
Stay injury free for the year
Set a personal record for back squat – aiming for 80kg
Set a personal record for deadlift – aiming for 100kg
Set a personal record for plank – aim for 2 minutes
Set a personal record for pull ups – aim for unassisted pull ups
Attend one yoga class a week to improve flexibility
Reduce my resting heart rate to 40bpm
Reduce my body fat to 16%
Work out at least once a day
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums. As the kids have grown my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better.
Kale chips fresh from the oven and ready for eating
A surprise request
I like kale, I have for a very long time, but green vegetables haven’t always been a favourite in our house. Can you imagine my surprise when Liam, the child that hated all vegetables, one weekend asked out of the blue if he could have some kale chips? I was glad I was sitting down when he asked otherwise I may have fallen over. When Liam asked for them, I was more than happy to make him a nice healthy snack.
A family staple
Since that first request, kale chips have been something of a staple when it comes to snacking. Over the years we have experimented with different flavours for the family, here are a few of our favourites
These kale chips are a healthy snack option that will keep the entire family happy.
Credit: Cath @ easycleaneats
Ingredients
1 bunch of kale, washed and dried
2 tbsp. olive oil
Salt to taste
Directions
Preheat the oven to 150 degrees C/ 300 degrees F
Line a tray with baking paper or a silicone liner.
Remove the centre stems and either tear or cut up the leaves.
In a bowl put the oil and salt then add the kale.
Toss everything together in the bowl, so all the leaves are coated in oil.
Spread on a baking tray, you may need to use two, depending on the amount of kale.
Bake at 150 degrees for 15 minutes or until crisp.
Eat them when they are fresh out of the oven otherwise, they get a bit chewy.Eat them when they are fresh out of the oven otherwise, they get a bit chewy.
Nutrition
Per Serving: 94 calories; 7.3 g fat; 6.7 g carbohydrates; 2.2 g protein
Flavours
Here are the ingredient for some alternatives. You can add the extra flavours when you toss the kale in the oil.
1 tsp. paprika and 1/2 tsp. ground chill
1 tsp. ground ginger and 1 tbsp. lime juice
1 tsp. ground coriander and 1/2 tsp. ground chipotle
Equipment
Knife
Chopping board
Mixing bowl
Baking tray
Baking paper or silicone liner
Tongs
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
5 rounds
50 seconds activity
10 seconds rest
Plank jack with a knee tuck
Side lunge with a toe touch
Squats
Walk down Push-ups
Reclined row
Cool down and stretch
Tuesday
Warm-up
4 rounds
40 seconds activity
20 seconds rest
Push-ups
Handstand hold
Hollow rocks
Cool down and stretch
Wednesday
Warm-up
5 rounds
30 seconds activity
10 seconds rest
Side step with back lunge
Squats
Split jump
Sumo Squat
Cool down and stretch
Thursday
Warm-up
5 rounds
Split jumps 10 Reps
Donkey kicks 6 Reps
Burpees 3 Reps
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
4 rounds
40 seconds activity
10 seconds rest
Squats
Bow and arrow
Side lunge with a toe touch
Walk down Push-ups
Plank
Cannonball sit-ups
Cool down and stretch
Tuesday
Warm-up
6 rounds
20 seconds activity
10 seconds rest
Ankle taps
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Cool down and stretch
Wednesday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Plank
Bow and arrow
Push-ups
Cool down and stretch
Thursday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Lunges
Guard sit-ups
Lunges
Reclined rows
Plank
Cannonball sit-ups
Squats
Superman
Cool down and stretch
Friday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Russian twist
Scissor legs
Sit-ups
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Plank jack with a knee tuck
Side lunge with a toe touch
Squats
Walk down Push-ups
Reclined row
Cool down and stretch
Tuesday
Warm-up
5 rounds
20 seconds activity
10 seconds rest
Lunges
Guard sit-ups
Lunges
Reclined rows
Plank
Cannonball sit-ups
Squats
Superman
Cool down and stretch
Wednesday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Jumping squats
Dying bugs
Push-ups with a cross over
Skaters
Boxers sit-ups
Walking lunges
Reclined row
Cool down and stretch
Thursday
Warm-up
5 rounds
30 seconds activity
10 seconds rest
Inclined Push-ups
Reclined row
Boxers sit-ups
Bow and arrow
Jumping jacks
Walking lunges
Cool down and stretch
Friday
Warm-up
20 second hold for each pose
3 cycles
Child’s pose
Cat pose
Cow pose
Downward dog
Chair pose
Mountain pose
Forward bend
Halfway hold
Plank
Cobra
Downward dog
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Jack squats
Toe touches
Jumping jacks
Walking lunges
Cool down and stretch
Tuesday
Warm-up
4 rounds
Split jumps 10 Reps
Donkey kicks 6 Reps
Burpees 3 Reps
Cool down and stretch
Wednesday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Russian twist
Scissor legs
Sit-ups
Cool down and stretch
Thursday
Warm-up
4 rounds
Walking lunges 40 Reps
Push-ups 15 Reps
Mountain climbers 20 Reps
Cool down and stretch
Friday
Warm-up
20 second hold for each pose
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
As many rounds as you can
19 minutes
Squats 5 Reps
Side lunge with a toe touch 6 Reps
Shoulder taps 6 Reps
Guard sit-ups 5 Reps
Cool down and stretch
Tuesday
Warm-up
6 rounds
30 seconds activity
10 seconds rest
Inclined Push-ups
Push-ups
Push-ups with a cross over
Shoulder taps
Handstand hold
Cool down and stretch
Wednesday
Warm-up
5 rounds
40 seconds activity
10 seconds rest
Inclined Push-ups
Reclined row
Boxers sit-ups
Bow and arrow
Jumping jacks
Walking lunges
Cool down and stretch
Thursday
Warm-up
5 rounds
50 seconds activity
10 seconds rest
Jack squats
Toe touches
Jumping jacks
Walking lunges
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Child’s pose
Cat pose
Cow pose
Downward dog
Chair pose
Mountain pose
Forward bend
Halfway hold
Plank
Cobra
Downward dog
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Keep Moving Fitness Deadlift
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Easy Clean Eats 