Why cast iron is king

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Why cast iron pans rule 

Cast iron pans are fantastic but they take a little bit of care and take some getting used to when you start cooking with them. That being said when you find your feet with cast iron you never want a non-stick frying pan again. 

Let’s get a few things clear about cast iron 

  • ïIt’s not difficult to look after you just need to know the basics for looking after cast iron. 
  • ïSeason it when you get a cast iron pan you need to season it, even the pre-seasoned cast iron pans need to be seasoned. 
  • ïRe-season every time you use the pan when you have rinsed the pan out re-season. 
  • ïUse it a lot the more you use the pan, the better the pan will get. 
  • ïDon’t let it stay wet once you have cleaned the pan dry it off and re-season it straight away, wet pans rust no matter how good your seasoning is. 

So with all that said let’s look at cast iron pans. There is a strange misconception that cast iron is high maintenance, needs to be handled carefully and will be ruined if you don’t look after it right. The truth is that cast iron pans are the kitchen equivalent to the terminator. Some people have the cast iron pan their grandmother got as a wedding gift, 40 plus years of use and they are still going strong. Cast iron is built to last, unlike most new pans. The most difficult thing with cast iron is seasoning the pan, it is also the most important part of using a cast iron pan. Seasoning is not that hard because you can buy them pre-seasoned now, so it’s not really a big problem. As long as your pan is well seasoned, you should never need to worry about chipping or rust. 

It’s non-stick 

Cast iron is non-stick, in the right circumstances. When it comes to cast iron how well it is seasoned has a great deal to do with how non-stick the surface is, the better the seasoning, the less your food sticks. Another important part is the heat of the pan, unlike new material pans you can’t add food to a cold pan and expect it not to stick. Your cast iron pan needs to be hot before you put food near it. 

Washing the pan with soap will not ruin it 

People think that washing a cast iron pan with dishwashing soap will remove the seasoning and ruin the pan. This isn’t true, I’m not a boffin so here’s my understanding of the science (think of this as my bro science). You heat oil in the pan and coat the pan, you do this repeatedly. The repeated application of oil and then exposure to heat changes the properties of the oil, it turns it into a plastic-like coating that sticks to the pan. Like the oil, you used to coat the pan is no longer technically an oil, so dishwashing soap doesn’t impact or remove the seasoning. So washing your pan with soap won’t ruin it, but letting it soak in water will. 

Keep the pans exposure to water to a minimum, wash and dry the pan in one go then re-season as soon as it is dry. 

Not all cast iron is made equal 

As with most things in life you get what you pay for, this applies to cast iron pans. The quality of the modern cast iron pan is not the same as the quality of pans made in the early 20th century. This has more to do with the way pans were made back then vs. how they are made now. The truth is I don’t want to bore you with a bunch of information about casting that you won’t care about. What you will care about is how the different pans available now have different finishes and which one is best. Basically, there are 3 finishes available for cast iron pans 

  • Smooth 
  • Bumpy 
  • Coated 

Here are the key differences 

Smooth 

These pans have been cast and then polished, this removes the uneven surface of the pan. It still needs to be seasoned and looked after. Generally speaking, pans that have been polished are not as heavy so are a good option if you aren’t seeking to increase your upper body strength while you make dinner. Other than the weight they are no different than the bumpy pans. 

Bumpy 

These pans have been cast and retain what is basically the imprint of the mould, the surface of the pan will always be uneven. They generally have more weight to them but have all the same properties as the smooth pans. 

Coated 

These pans are cast and then typically covered in enamel, the coating acts as a skin for the cast iron, you get the benefits of using cast iron without the need to constantly re-season. These pans are just as good as the bumpy and smooth pans and have very similar properties. 

So what is cast iron good for? what can you cook in your cast iron pan? 

Answer 

Pretty much whatever you want. My cast iron pans get regular use when cooking things like 

  • Bacon 
  • Fried eggs 
  • Frittata 
  • Burgers 
  • Sausage 
  • Steak 
  • Meatballs 
  • Buttered greens 
  • Searing seafood 

I’ve even been known to make pancakes in there. 

I love using my cast iron pans for anything that needs a high heat to cook, a crisp skin or that needs to start on the stovetop and finish off in the oven. It’s a versatile tool that deserves a little bit of love and attention. Once you adjust to the way it heats up, how to wash it and how to season it, it is hard to go back to the Teflon coated pan in the back of the cupboard. 

If you are ready to migrate over to a cast iron pan, there are only a few rules you need to know that will ensure a successful and lifelong relationship with your cast iron pans. 

Season it when you get it 

Seasoning is critical and should be done as soon as you get it, even a pre-seasoned cast iron pan can do with some additional protection. 

Clean it after each use 

  1. Clean your pan thoroughly after each use. Washing it with soap, water and scrubbing out any debris from the bottom. I use the scrubby side of a sponge for this. 
  2. Clean it while it is still hot, it will make it easier to clean. 
  3. Re-season it. 
  4. When you have cleaned your pan, make sure you have rinsed out all soap with water. 
  5. Place the skillet over high heat. 
  6. When the water inside the skillet has dried out, add a half teaspoon of oil. 
  7. Rub it around with a kitchen towel. 
  8. Keep heating the pan until it starts to smoke, give it one more good rub. 
  9. Let it cool, and you’re done. 

Fry and Sear in it 

The best way to keep your pan well seasoned is to use it a lot. The more you fry, sear, or bake in it, the better that seasoning will become. 

Don’t let it stay wet. 

Water and iron equal rust. 

Treat water like the enemy of your iron pan, don’t let a drop of water sit in your pan, even one drop can lead to a rust spot. It isn’t the end of the world, but rust will require a little scrubbing and re-seasoning. A good rule is to dry the pan and coat with a little oil before storing it. 

How to season 

  1. Heat it up on the stovetop until it’s smoking hot.
  2. With a paper towel rub a little oil into the pan
  3. Remove the pan from the heat, let it cool. 
  4. Repeat this process a few times, and you’re ready to go. 

Balsamic glaze

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Make your own

If you are like us and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you get to control which ingredients you use and how much or how sweet you want it to be. Once you have a go at making your own and realise how easy it is, you will never go back to store-bought again.

Easy to make

Most store-bought balsamic glaze comes with added ingredients like colouring, preservatives and sweeteners, which none of us wants. This glaze is simple to make, has only two ingredients, and can be used on salads, pizzas, chicken, and anything else you think needs a flavour elevation. 

Quality ingredients make a difference

To ensure you get the best balsamic glaze, you want to start with the best quality vinegar you can; this can significantly impact the flavour. If you have good-quality vinegar, you can make the glaze without adding any sweetener. 

Balsamic glaze recipe

Ingredients

  • 1 cup balsamic vinegar
  • 2 tbsp. honey

Instructions

In a saucepan over medium heat, mix together the honey and vinegar.

Mix until the honey is dissolved.

Bring the liquid to a boil, then reduce the heat to a simmer.

Stir the vinegar occasionally to check how much it has reduced.

The glaze is ready when it coats the back of a spoon. 

Take it off the heat and transfer it to a glass jar as soon as possible.

The glaze will thicken as it cools.

  • Rating: ★★★★★
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Credit: Cath @ easycleaneats 

Ingredients

  • 1 cup balsamic vinegar
  • 2 tbsp. honey

Directions

  1. In a saucepan over medium heat, mix together the honey and vinegar.
  2. Mix until the honey is dissolved.
  3. Bring the liquid to a boil, then reduce the heat to a simmer.
  4. Stir the vinegar occasionally to check how much it has reduced.
  5. The glaze is ready when it coats the back of a spoon. 
  6. Take it off the heat and transfer it to a glass jar as soon as possible.
  7. The glaze will thicken as it cools.

Nutrition

Per Serving: 24 calories; 0g fat; 6.9g carbohydrates; 0g protein

Equipment

  • Saucepan
  • Whisk 
  • Spoon

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.

Avocado mousse

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Did you know you could freeze avocado? 

I only recently discovered that you could freeze them, with that piece of information you now get to have avocado all year round. With this potential abundance of avocado in your life, you will need to find new and interesting uses for avocado. 

Enter avocado desserts

I love this dessert because it is quick, easy and packed with healthy ingredients, what more can you ask for? 

We are working hard to eat clean with no slip ups so having a dessert that tastes like really rich chocolate while being good for you is a big tick in the win column. 

This mousse passed the little (and big) boy chocolate test, they thought it tasted just as good as mousse that you buy.

The beauty of this dessert is that you can make it before dinner and put it in the fridge.

Avocado mousse recipe

Ingredients

  • 2 avocados
  • 125ml milk
  • 1/4 cup cacao powder
  • 1 tbsp. chia seeds
  • 1 tsp. stevia
  • 1 tsp. maple syrup
  • 1 tsp. vanilla bean paste
  • 1/2 tsp. ground cinnamon

Place all of the ingredients into a food processor and blend until everything is smooth.

Put the mousse into glasses and chill for an hour before serving.

Avocado mousse

  • Servings: 4
  • Rating: ★★★★★
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Chocolate and avocado are a match made in heaven, this rich mousse is perfect for a weeknight treat



Credit: Cath @ easycleaneats

Ingredients

  • 2 avocados
  • 125ml milk
  • 1/4 cup cacao powder
  • 1 tbsp. chia seeds
  • 1 tsp. stevia
  • 1 tsp. maple syrup
  • 1 tsp. vanilla bean paste
  • 1/2 tsp. ground cinnamon

Directions

  1. Place all of the ingredients into a food processor and blend until everything is smooth.
  2. Put the mousse into glasses and chill for an hour before serving.

Nutrition

Per Serving: 60 calories; 2.2 g fat; 7.8 g carbohydrates; 2.7 g protein

Equipment

  • Measuring spoons
  • Measuring jug
  • Knife
  • Chopping board
  • Spoon 
  • Food processor
  • Spatula
  • Glasses  

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.

Easy Hollandaise Sauce

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Make your own

If you are like us and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you get to control which ingredients you use and how much or how sweet you want it to be. Once you have a go at making your own and you realise how easy it is, you will never go back to store-bought again.

Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic, not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only UberEats as your weeknight options. Once you master this recipe, the possibilities are endless.

Something fancy for the weekend

I’ve been craving a brunch fix for a few weekends, so I decided to do something about it. Hollandaise sauce is the perfect opulent topping for poached eggs and crisp bacon. I was fortunate enough to be gifted a stick blender not long ago, so I had a go at making my hollandaise with that instead of my blender jug. After a bit of trial and runny sauce, I handed on the perfect method to create thick and creamy hollandaise for my homemade eggs bene.

Easy hollandaise sauce recipe

Ingredients

  • 1/2 cup ghee, melted
  • 2 egg yolks
  • 1 tbsp. lemon juice
  • salt
  • pepper or cayenne papper

Instructions

Using a stick blender

Place the egg yolks, lemon juice in a glass jar with some salt, and pepper.

Pulse the eggs to break them up.

Add 2 tablespoons of the melted ghee to the jar and blend until the ghee has emulsified.

Continue to add 2 tablespoons of ghee to the jar at a time and blend until you have a thick and silky sauce.

Easy hollandaise sauce

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Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup ghee, melted
  • 2 egg yolks
  • 1 tbsp. lemon juice
  • salt
  • pepper

Directions

    1.Melt the ghee over low heat or in the microwave, it should be liquid, not boiling.
  1. Using a blender
  2. Place the egg yolks, lemon juice in the blender with some salt, and pepper.
  3. Start the blender on low and run for about 30 seconds.
  4. Slowly pour the ghee into the blender through the hole in the lid.
  5. You must go slowly so that the emulsion does not separate.
  6. When all the ghee is added, and the sauce has thickened, you are finished.
  7. Using a stick blender
  8. Place the egg yolks, lemon juice in a glass jar with some salt, and pepper.
    9. 10.Pulse the eggs to break them up.
  9. Add 2 tablespoons of the melted ghee to the jar and blend until the ghee has emulsified.
  10. Continue to add 2 tablespoons of ghee to the jar at a time and blend until you have a thick and silky sauce.

Nutrition

Per Serving:153 calories; 16.2 g fat; 0.1 g carbohydrates; 1.6 g protein

Equipment

  • Saucepan
  • Blender
  • Spatula  

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.

No Sugar Meringue

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What are Meringues?

The meringue started as little cookies that were crispy on the outside and chewy inside. There are a few different types of meringues from across Europe that have slightly different ingredients and techniques. Meringue has been used for cookies, pavlova, Eton mess, and lemon meringue pies.

Big on sugar

There is one thing that all meringues have in common is a considerable amount of sugar, which isn’t my bag. Some recipes take a long time to get right from a technical cooking perspective and others from a flavour perspective, it is usually one thing or another, but in this instance, it took a long time to get the flavour and the technique right. I will save you the tale of woe and the many failed experiments to get a recipe that gave me silky meringues that once baked were crisp on the outside and chewy on the inside. All you need to know is the best combination of cream of tartar, apple cider vinegar and monkfruit sweetener. 

No sugar meringue recipe

Ingredients

  • 3 egg whites
  • 1/2 tsp. apple cider vinegar
  • 1/4 tsp. Cream of tartar
  • 3 tbsp. Monkfruit sweetener
  • 1/4 tsp. vanilla bean powder

Preheat to 135 degrees C / 275 degrees F.

Crack the eggs and separate the egg whites from the yolks*.

Place the egg whites into a large, clean bowl or a mixer.

Using an electric whisk, start to beat the egg whites, use a medium speed setting on the whisk.

Beat the whites until they become foamy.

Whisk in the apple cider vinegar.

Add the monkfruit sweetener one tablespoon at a time, then whisk in the vanilla bean powder.

Keep beating the egg whites until they are stiff peaks and look glossy.

Line a baking tray with baking paper or a silicone liner.

You can use a spoon to put the whites onto the baking tray; alternatively, you can use a piping bag to create shaped meringues.

Bake at 135 degrees C 275 degrees F for 15 minutes.

After 15 minutes, turn down the oven’s temperature to 100 degrees C 210 degrees F and cook for another hour.

After an hour, turn the oven off and keep the meringues in for another 2 hours.

When the oven has cooled completely, remove the meringues and put them into an airtight container.

You can store the meringues at room temperature until you need them.

*keep the yolks. You can add them to your homemade mayo to make it more creamy

No sugar meringue

  • Servings: 24“
  • Rating: ★★★★★
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Credit: Cath @ easycleaneats 

Ingredients

– 3 egg whites – 1/2 tsp. apple cider vinegar – 1/4 tsp. Cream of tartar – 3 tbsp. Monkfruit sweetener – 1/4 tsp. vanilla bean powder

Directions

  1. Preheat to 135 degrees C / 275 degrees F.
  2. Crack the eggs and separate the egg whites from the yolks*.
  3. Place the egg whites into a large, clean bowl or a mixer.
  4. Using an electric whisk, start to beat the egg whites, use a medium speed setting on the whisk. Beat the whites until they become foamy.
  5. Whisk in the apple cider vinegar.
  6. Add the monkfruit sweetener one tablespoon at a time, then whisk in the vanilla bean powder.
  7. Keep beating the egg whites until they are stiff peaks and look glossy.
  8. Line a baking tray with baking paper or a silicone liner.
  9. You can use a spoon to put the whites onto the baking tray; alternatively, you can use a piping bag to create shaped meringues.
  10. Bake at 135 degrees C 275 degrees F for 15 minutes.
  11. After 15 minutes, turn down the oven’s temperature to 100 degrees C 210 degrees F and cook for another hour.
  12. After an hour, turn the oven off and keep the meringues in for another 2 hours.
  13. When the oven has cooled completely, remove the meringues and put them into an airtight container.
  14. You can store the meringues at room temperature until you need them.

Nutrition

Per Serving:14 calories; 0.1g fat; 0.3g carbohydrates; 3.3g protein

Equipment

  • Mixing bowl
  • Electric whisk
  • Baking tray
  • Baking paper or silicone liner
  • Piping bag
  • Star piping tip 

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.

Chicken Caesar salad

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Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only UberEats as your weeknight options. Once you master this recipe, the possibilities are endless.

Always make friends with salad

In my book, salad is something to get excited about; it is an amazingly fresh meal full of endless possibilities, not limp lettuce, sad dressing and soggy tomatoes. I’m one of those strange people that could happily eat salad for every meal. Gone are the days when I couldn’t plan to have salad as a family meal; I still can’t get away with a salad at every meal, but I do get a lot more salad than I once did. 

This is my take on the classic Caesar salad, it is portioned for one person but can easily be increased to feed more people.

Chicken Caesar salad recipe

Ingredients

  • 200g chicken breast, cooked
  • 1 egg, hard-boiled
  • 2 pieces streaky bacon, cooked
  • 100g cos lettuce leaves, chopped into 4 pieces
  • Shaved parmesan cheese
  • 2 tbsp. Caesar salad dressing
  • Rating: ★★★★★
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“



Credit: Cath @ easycleaneats

Ingredients

  • 200g chicken breast, cooked
  • 1 egg, hard-boiled
  • 2 pieces streaky bacon, cooked
  • 100g cos lettuce leaves, chopped into 4 pieces
  • Shaved parmesan cheese
  • 2 tbsp. Caesar salad dressing
  • 2 anchovy fillets – optional

Directions

  1. Place the cos lettuce into a bowl or onto a platter.
  2. Slice the egg, chicken and bacon and layer them on top of the lettuce.
  3. Drizzle the Caesar dressing over the top.
  4. Mix gently to cover the cos
  5. Add the shaved parmesan cheese and anchovies before serving.

Nutrition

Per Serving: 244 calories; 10.5 g fat; 3.3 g carbohydrates; 30.3 g protein

Equipment

  • Knife
  • Chopping board
  • Mixing bowl or platter 
  • Scales

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.

Caesar salad dressing

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Caesar salad is one of my favourites, this dressing is easy to make and will finish off your Caesar salad just right.

Sauce without sh*t

It is a sad fact that you can find sugar in pretty much every mass-produced food item. If you stop and read the back of the bottles of sauce and salad dressing, you will find a scary amount of sugar in sauces and dressings that you don’t need it in. The first dressing I learned to make at home without any sugar was the classic Caesar salad dressing. The dressing can be created in just a few minutes using easy mayo and some simple pantry ingredients. Learning to make your own dressings means you won’t get caught out by shit-filled dressings or stung for extra cash to buy ‘clean’ versions at your local health food store.

Caesar salad dressing recipe

Ingredients

  • 1/2 cup olive oil
  • 2 tbsp. easy mayo
  • 1 tbsp. Dijon mustard
  • 3 garlic cloves, minced
  • 1/4 cup parmesan cheese, fresh grated
  • 3 anchovy fillets
  • 2 tbsp. lemon juice
  • 2 tsp. Worcestershire sauce

Caesar salad dressing

  • Servings: 10
  • Rating: ★★★★★
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Caesar salad is one of my favourites, this dressing is easy to make and will finish off your Caesar salad just right.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup olive oil
  • 2 tbsp. easy mayo
  • 1 tbsp. Dijon mustard
  • 3 garlic cloves, minced
  • 1/4 cup parmesan cheese, fresh grated
  • 3 anchovy fillets
  • 2 tbsp. lemon juice
  • 2 tsp. Worcestershire sauce

Directions

  1. Set aside the olive oil.
  2. Put all of the other ingredients into a food processor.
  3. Turn on and pulse the ingredients until everything is smooth and creamy.
  4. While the food processor is running slowly drizzle the oil through the chute, make sure to take your time pouring the oil so that it emulsifies properly.
  5. Store the dressing in the fridge; it should keep for about a week.
  6. Alternatively
  7. Place all of the ingredients into a jar.
  8. Blend to a smooth dressing using a stick blender.

Nutrition

Per Serving: 121 calories; 13 g fat; 1 g carbohydrates; 1 g protein

Equipment

  • Food processor
  • Spatula 

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.

Shepard’s Pie

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Freezer meal

Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely not me.

My days are filled with meetings, to-do lists, emails and telling people what to do. By the time I finish work, the last thing I want to do is get stuck into cooking a meal and then cleaning up afterwards. I want to work out and spend some time with Jaime. That is why freezer meals are my favourite solutions to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.

Comfort food 

Apparently, being British and growing up with winter warmer meals all year round, you want to share those meals with your kids to make them feel warm and happy in the winter. It helps that my partner grew up with the same comfort foods and loves when I break out a classic. Shepard’s pie is one of our favourite comfort foods, while nowadays I don’t go in for potatoes, that didn’t mean I couldn’t enjoy something I love. To make the traditional recipe for Shepard’s pie a better fit for clean eating, I made a few changes but didn’t take away from the favours.

Shepard’s pie recipe

Ingredients

  • 1 tbsp. olive oil
  • 1 onion, chopped
  • 3 carrots, chopped
  • 500g pack lamb mince
  • 2 tbsp. tomato purée
  • 1 tbsp. Worcestershire sauce
  • 500ml beef stock
  • 900g sweet potatoes, cut into chunks
  • 85g butter
  • 3 tbsp. milk

Heat the oil in a medium frying pan

Add the onion and carrots and cook until they soften.

Turn up the heat on the pan.

Crumble in the lamb mince and brown off the meat.

If you have a lot of fat, pour off the excess.

Add the tomato purée and Worcestershire sauce, and then fry for a few minutes.

Pour over the stock and bring to a simmer.

Cover the pan and keep simmering for 20 minutes when the stock is simmering.

Remove the cover and simmer for another 20 minutes.

Meanwhile, heat the oven to 180 degrees C / 350 degrees F.

Set up a vegetable steamer.

In batches, steam the sweet potatoes chunks until they are tender.

Place the sweet potatoes in a large mixing bowl.

Mash the sweet potatoes with milk and butter to make a smooth mash.

Put the mince into an ovenproof baking dish and spread it out evenly.

Top the mince with the mash and ruffle with a fork.

Bake for 20 minutes or until the top starts to colour and the mince is bubbling through at the edges.

Leave to stand for 5 minutes before serving.

Shepard's pie

  • Rating: ★★★★★
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Credit: Cath @ easycleaneats 

Ingredients

– 1 tbsp. olive oil – 1 onion, chopped – 3 carrots, chopped – 500g pack lamb mince – 2 tbsp. tomato purée – 1 tbsp. Worcestershire sauce – 500ml beef stock – 900g sweet potatoes, cut into chunks – 85g butter – 3 tbsp. milk

Directions

  1. Heat the oil in a medium frying pan
  2. Add the onion and carrots and cook until they soften.
  3. Turn up the heat on the pan.
  4. Crumble in the lamb mince and brown off the meat.
  5. If you have a lot of fat, pour off the excess.
  6. Add the tomato purée and Worcestershire sauce, and then fry for a few minutes.
  7. Pour over the stock and bring to a simmer.
  8. Cover the pan and keep simmering for 20 minutes when the stock is simmering.
  9. Remove the cover and simmer for another 20 minutes.
  10. Meanwhile, heat the oven to 180 degrees C / 350 degrees F.
  11. Set up a vegetable steamer.
  12. In batches, steam the sweet potatoes chunks until they are tender.
  13. Place the sweet potatoes in a large mixing bowl.
  14. Mash the sweet potatoes with milk and butter to make a smooth mash.
  15. Put the mince into an ovenproof baking dish and spread it out evenly.
  16. Top the mince with the mash and ruffle with a fork.
  17. Bake for 20 minutes or until the top starts to colour and the mince is bubbling through at the edges.
  18. Leave to stand for 5 minutes before serving.

Nutrition

Per Serving: 399 calories; 25.5g fat; 27.5g carbohydrates; 14.7g protein

Equipment

  • Knife
  • Chopping board
  • Saucepan
  • Wooden spoon
  • Vegetable steamer
  • Potato masher or fork
  • Baking dish

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.

Reuben casserole

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Simple meals don’t have to be boring

I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight.

We all struggle to make healthy and tasty meals while keeping on top of everything else in life.

This recipe is healthy, delicious and easy to make recipes that you can cook on a single tray in the oven. The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing.

Each meal is portioned to feed four adults.

Another take on a classic

The Reuben is something of a classic sandwich, the combination of corned beef, swiss cheese, sauerkraut, with Russian dressing on rye bread. This combination isn’t the only one that goes by the name ‘Reuben’. there are a range of variations, corned beef is switched out for smoked meat, pastrami, fish or courgettes, sauerkraut gets switched out for coleslaw, and Russian dressing gets switched for thousand island dressing or mayo. The possible combinations are endless.

Bake it

As is often the case, I can’t leave a recipe alone; I have to play around with a recipe. I wanted to create a meal that brought together the classic flavours of the Reuben without the carbs of the sandwich. With the weather getting colder, I also want something warm for dinner. Another Reuben alternative I came up with paired pastrami and pork tenderloin so I knew ham and pastrami would work together. Swapping the pork tenderloin for some tasty ham was an easy step that would allow me to make a layered casserole dish out of my Rueben.

Reuben casserole recipe

Ingredients

  • 1 cup thousand island dressing
  • 450g pastrami, thinly sliced
  • 450g ham, thinly sliced
  • 3 cups sauerkraut, drained
  • 2 cups cheese, grated

Reuben casserole 

  • Servings: 6
  • Rating: ★★★★★
  • Print

This one tray meal is easy to make and an excellent options for a weeknight meal



Credit: Cath @ easycleaneats

Ingredients

  • 1 cup thousand island dressing 
  • 450g pastrami, thinly sliced 
  • 450g ham, thinly sliced 
  • 3 cups sauerkraut, drained 
  • 2 cups cheese, grated 

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F. 
  2. Take a baking dish and lightly oil it. 
  3. Cover the bottom of the baking dish with ham slices, spread a layer of sauerkraut over the ham, then add a layer of pastrami, thousand island dressing, then some cheese. 
  4. Repeat until you have used all of the ingredients. 
  5. Cover the baking dish with foil and bake for 45 minutes, remove the foil and bake for another 30 minutes.
  6. Serve the casserole while it is hot. 

Nutrition

Per Serving: 339 calories; 23 g fat; 10 g carbohydrates; 22 g protein

Equipment

  • Baking dish
  • Fork
  • Spoon
  • Measuring cups
  • Scales

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.

Chicken stew and dumplings

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Comfort food 

When the weather starts to get cold, I look forward to a hot meal that makes me feel safe and warm. Nothing is more comforting than a big pot of hot chicken stew with homemade dumplings. 

What kind of dumplings? 

When I ask the question, ‘who wants dumplings?’ The response is usually ‘What kind of dumplings?’ There is a slight obsession with dumplings that go well with coconut aminos. My cabbage and prawn dumplings are a firm favourite but probably not the best thing to put in a stew. The dumplings I like to put in my stew are grain free and reasonably high in protein, thanks to a healthy dose of egg whites. 

This chicken stew and dumplings might actually be the ultimate in comfort food. If you want a good for you meal on the table for the family, give this a go. 

Freezer meal

Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely not me.

My days are filled with meetings, to-do lists, emails and telling people what to do, by the time I finish work the last thing I want to do is get stuck into cooking a meal and then cleaning up afterwards. I want to work out and spend some time with Jaime. That is why freezer meals are my favourite solutions to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.

Chicken stew and dumplings recipe 

Ingredients 

For stew 

  • 500g chicken breast, cubed 
  • 3 tbsp. coconut oil 
  • 1 onion, chopped 
  • 2 garlic cloves, minced 
  • 1/4 cup tapioca flour 
  • 2 cups chicken broth 
  • 2 carrots, chopped 
  • 2 celery stalks, chopped 
  • 3 portabella mushrooms, sliced 
  • 1/2 cup coconut cream 
  • 2 spring onions, sliced 
  • Salt and pepper to taste 
  • 1/2 tsp. Italian seasoning 

For dumplings 

  • 1/3 cup buckwheat flour 
  • 1/3 cup coconut flour 
  • 1/2 tsp. baking powder 
  • 1/4 cup coconut cream 
  • 2 tbsp coconut oil, softened 
  • 5 egg whites 

Chicken stew and dumplings 

  • Servings: 6
  • Rating: ★★★★★
  • Print

Nothing is more comforting than a big pot of hot chicken stew with homemade dumplings.



Credit: Cath @ easycleaneats

Ingredients

  • 500g chicken breast, cubed 
  • 3 tbsp. coconut oil 
  • 1 onions, chopped 
  • 2 garlic cloves, minced 
  • 1/4 cup tapioca flour 
  • 2 cups chicken broth 
  • 2 carrots, chopped 
  • 2 celery stalks, chopped 
  • 3 portabella mushrooms, sliced 
  • 1/2 cup coconut cream 
  • 2 spring onions, sliced 
  • Salt and pepper to taste 
  • 1/2 tsp. Italian seasoning 
  • 1/3 cup buckwheat flour 
  • 1/3 cup coconut flour 
  • 1/2 tsp. baking powder 
  • 1/4 cup coconut cream 
  • 2 tbsp coconut oil, softened 

Directions

  1. Place a large saucepan or Dutch oven over a medium heat, melt the coconut oil. 
  2. Add in half of the chicken pieces and cook until golden brown on all sides when golden brown remove from the pan and put to one side. 
  3. Cook the other half of the chicken until golden brown and put it with the other chicken to rest. 
  4. Add the onions to the pan the chicken was cooked in, you may need to add more coconut oil. 
  5. Sautee the onions, when they begin to brown add in the garlic and cook for 2 minutes. 
  6. Have the chicken broth warm and ready to use. 
  7. Add tapioca flour to the pan and stir well to coat bottom of pan and onions 
  8. Slowly pour in the chicken broth and whisk together the stock and the onions, be sure to scrape the bottom of the pan as you are whisking to get all of the flour and flavours from the pan. 
  9. Once all of the stock has been whisked in add in the vegetables and chicken to the pan. 
  10. Season and add in the Italian seasoning. 
  11. Bring the liquid up to a gentle simmer then cover the pan, you want the heat low, but the liquid should still be simmering. 
  12. Cook for 20-30minutes, this will depend on how large your vegetables are. 
  13. While the stew is simmering, you can make the dumplings. 
  14. Preheat the oven to 200 degrees C/ 400 degrees F. 
  15. Line a baking tray with baking paper or a silicone liner. 
  16. In a large bowl mix together the buckwheat flour, coconut flour and baking powder. 
  17. Mix in a 1/4 cup of coconut cream and the softened coconut oil, you should end up with a crumbly mix 
  18. In a separate bowl, beat the egg whites until stiff peaks form. 
  19. Fold the egg whites into the flour mixture, this takes a little time, but you should end up with a wet-looking combination. 
  20. Using a spoon divide the mixture into 12 portions onto the baking tray. 
  21. Bake for 12-15 minutes, or until the dumplings are golden. 
  22. Once the dumplings are cooked 
  23. Stir in the remaining coconut cream and spring onions into the stew and take it off the heat. 
  24. Add the dumplings to the pan and serve. 

Nutrition

Per Serving: 337 calories; 16 g fat; 16 g carbohydrates; 23 g protein

Equipment 

  • Knife 
  • Chopping board 
  • Saucepan or Dutch oven 
  • Wooden spoon 
  • Whisk 
  • Large bowl 
  • Baking tray
  • Baking paper or a silicone liner
  • Scales
  • Measuring cups
  • 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.