Primal Fish

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Are you looking for a way to make that white fish fillet more interesting? What if you could have a creamy fillet with a crunchy crust that takes 15 minutes to cook? Would you be game? This take on a crusted fish fillet is easy to make, tasty and a great weeknight option.

More nut challenges

I am one of those unfortunate people that are allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times and frustrating at others. There are so many foods I would love to try or eat regularly but will never get the chance, thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut-packed recipe.

No almond crust, thanks

At a restaurant a few years ago I saw almond-crusted fish that looked and sounded delicious, but there was no way I would get to find out how delicious it was. Thankfully I love the challenge of making something I’ve seen but never tasted. I set about trying to make a crust full of flavour that had a great crunch and would make everyone in the family happy. This is what I came up with. The sunflower seeds give the fish a great crunch; toasting them adds an extra level to their flavour and makes them a great alternative to nuts. 

Primal fish recipe

Ingredients

  • 1 tbsp. Avocado oil 
  • Salt and pepper 
  • 300g halibut fillets
  • 1/2 cup easy mayo
  • 1 1/2 cups toasted sunflower seeds, finely chopped

Instructions

Preheat the oven to 190 degrees C/ 375 degrees F. 

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

Lightly grease the liner or paper with the avocado oil. 

Take a large frying pan and place it over medium heat.

Add half the sunflower seeds to the pan when the pan is warm.

Move the seeds around, so they don’t burn, but so they can get some colour. 

When the seeds are golden, transfer them to a plate to cool slightly.

Repeat with the remaining seeds.

Place the seeds in a food pressor and blitz to break up the seeds. 

Take care not to over-process them; you don’t want sunflower seed meal.

Place the seeds on a plate and put them to one side.

Place the fish fillets on a flat surface and season them.

Once seasoned, brush the fish with a coating of mayo; you can do this with a knife or a brush.

Roll each of the fish fillets in the seeds, and be sure to coat them all over.

Place the coated fillets on the baking tray.

Bake the fish for 15 minutes or until the fish flakes easily with a fork. 

When the fish is cooked, remove it from the oven and squeeze the lemon over the fish. 

Serve with a salad or roasted vegetables.

Primal fish

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats 

Ingredients

  • 1 tbsp. Avocado oil 
  • Salt and pepper 
  • 300g halibut fillets
  • 1/2 cup easy mayo 
  • 1 1/2 cups toasted sunflower seeds, finely chopped

Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F. 
  2. Line a baking tray with baking paper or a silicone liner.
  3. Lightly grease the liner or paper with the avocado oil. 
  4. Take a large frying pan and place it over medium heat.
  5. Add half the sunflower seeds to the pan when the pan is warm.
  6. Move the seeds around, so they don’t burn, but so they can get some colour. 
  7. When the seeds are golden, transfer them to a plate to cool slightly.
  8. Repeat with the remaining seeds.
  9. Place the seeds in a food pressor and blitz to break up the seeds. 
  10. Take care not to over-process them; you don’t want sunflower seed meal.
  11. Place the seeds on a plate and put them to one side.
  12. Place the fish fillets on a flat surface and season them.
  13. Once seasoned, brush the fish with a coating of mayo; you can do this with a knife or a brush.
  14. Roll each of the fish fillets in the seeds, and be sure to coat them all over.
  15. Place the coated fillets on the baking tray.
  16. Bake the fish for 15 minutes or until the fish flakes easily with a fork. 
  17. When the fish is cooked, remove it from the oven and squeeze the lemon over the fish.
  18. Serve with a salad or roasted vegetables.

Nutrition

Per Serving: 471 calories; 37.7g fat; 14g carbohydrates; 25.2g protein

Equipment

  • Measuring cup
  • Measuring spoons
  • Knife
  • Chopping board
  • Baking tray
  • Baking paper or a silicone liner 
  • Fork 
  • Frying pan
  • Spatula
  • Food processor

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.

Mexican corn salad

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Hot and humid

It has been super warm here in Auckland this week, add the humidity, and I’m left with zero desire to do anything but hang out in front of the fan. When it comes to meals, we have spent most of the week eating our ready-made meals from the freezer, but the truth is I am a bit over it now. It is time for something fresh and tasty.

Seasonal treats

Good ole Northland corn is cheap as chips right now, so I picked up a bunch with grand plans of making Mexican style corn. When I pitched the idea, I got the grumble of ‘I don’t like corn on the cob’. Great response, right? How can I use all this corn without making corn on the cob? The easy answer is making it into grilled corn salad.

Mexican style street corn salad with steak recipe

Ingredients

  • 1 tbsp. butter
  • 6 corn ears
  • Salt and pepper
  • 2 tbsp. mayo 
  • 3 tbsp. sour cream
  • 1/2 tsp. chilli powder
  • 3 tbsp. lime juice
  • 1 jalapeño, seeded and sliced
  • 1/2 red onion, finely sliced
  • 3 tbsp. coriander, chopped
  • 1/2 cup feta cheese, crumbled
  • 500g steak, cooked and sliced

Instructions

Cook your steak to your preference. I like to sous vide mine to perfection.

Fold back the husks from the corn and cut them off.

Brush the corn with the butter and season the corn.

Over high heat on a BBQ or in a griddle pan, place the corn on the grill or in the pan. 

When the corn starts to char, turn it over, repeat until the corn is slightly charred all over.

Remove the corn from the pan or grill.

On a steady surface stand the corn on its end and with a very sharp knife slice the corn off the cob.

Put the corn into a large mixing bowl to cool.

In another bowl, whisk together the mayo, sour cream, lime juice, chilli powder, salt and pepper to make the dressing.

Add the dressing to the called corn and mix well.

Add the coriander, jalapeño and red onion to the corn and toss to mix.

To serve, plate up the corn salad and serve with the steak and crumbled feta on top.

Mexican style street corn salad with steak

  • Rating: ★★★★★
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“A



Credit: Cath @ easycleaneats

Ingredients

  • 1 tbsp. butter
  • 6 corn ears
  • Salt and pepper
  • 2 tbsp. mayo
  • 3 tbsp. sour cream
  • 1/2 tsp. chilli powder
  • 3 tbsp. lime juice
  • 1 jalapeño, seeded and sliced
  • 1/2 red onion, finely sliced
  • 3 tbsp. coriander, chopped
  • 1/2 cup feta cheese, crumbled
  • 500g steak, cooked and sliced

Directions

  1. Fold back the husks from the corn and cut them off.
  2. Brush the corn with the butter and season the corn.
  3. Over high heat on a BBQ or in a griddle pan, place the corn on the grill or in the pan.
  4. When the corn starts to char, turn it over, repeat until the corn is slightly charred all over.
  5. Remove the corn from the pan or grill.
  6. On a steady surface stand the corn on its end and with a very sharp knife slice the corn off the cob.
  7. Put the corn into a large mixing bowl to cool.
  8. In another bowl, whisk together the mayo, sour cream, lime juice, chilli powder, salt and pepper to make the dressing.
  9. Add the dressing to the called corn and mix well.
  10. Add the coriander, jalapeño and red onion to the corn and toss to mix.
    11. 11.To serve, plate up the corn salad and serve with the steak and crumbled feta on top.

Nutrition

Per Serving: 254 calories; 17g fat; 12g carbohydrates; 15g protein

Equipment

  • Measuring spoons
  • Kitchen scale
  • Chopping board
  • Knife
  • Tongs
  • Fork
  • Large mixing bowl
  • Small mixing bowl

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.

Omelettes

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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 Uber Eats as your weeknight option. Once you master this recipe, the possibilities are endless.

Simple meal

The omelette is stupidly easy and only takes a few minutes to make. The omelette is one of my go-to recipes when I’m short on time and low on options. They are an excellent option for breakfast, lunch or even a simple dinner with a salad. The method is simple, and you can add extras whenever you want to make some tasty meals.

Omelette recipe

Ingredients

  • 2 eggs
  • Salt and pepper to taste
  • A small knob of butter

Instructions

Crack eggs into a mixing bowl and beat them well.

Add a pinch of salt and pepper.

Over low heat, melt the butter in a frying pan.

When the butter has melted, and the pan is hot, pour in the eggs.

Make sure the eggs are evenly spread in the pan.

The eggs will set and start to firm around the edges; if you have any liquid egg on top, gently push the egg away from the edge and allow the liquid egg to move into the space created.

When all of the egg looks set, use your spatula to fold the omelette in half. 

When the bottom is golden brown underneath, it is ready to serve.

Transfer the omelette and serve.

  • Servings: 1
  • Rating: ★★★★
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“A



Credit: Cath @ easycleaneats 

Ingredients

  • 2 eggs
  • Salt and pepper to taste
  • A small knob of butter

Directions


Crack eggs into a mixing bowl and beat them well.
Add a pinch of salt and pepper.
Over low heat, melt the butter in a frying pan.
When the butter has melted, and the pan is hot, pour in the eggs.
Make sure the eggs are evenly spread in the pan.
The eggs will set and start to firm around the edges; if you have any liquid egg on top, gently push the egg away from the edge and allow the liquid egg to move into the space created.
When all of the egg looks set, use your spatula to fold the omelette in half. 
When the bottom is golden brown underneath, it is ready to serve.
Transfer the omelette and serve.

Nutrition

Per Serving: 173 calories; 14g fat; 0g carbohydrates; 12g protein

Equipment

  • Mixing bowl 
  • Whisk
  • Frying pan
  • 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.

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.

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: ★★★★★
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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.

Lamb Stew

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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 solution to the challenge of a busy life. A few hours on the weekend, you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.

An oldie but a goodie

This is an easy stew recipe; it was one of the first clean-eating stews and one of my go-to recipes for the winter. It was so easy to chop everything and bag it up for the freezer. Nothing was easier than putting the bag of vegetables and meat in the slow cooker and turning it on. So easy to prepare and make. This recipe is one that works great in the slow cooker but works just as well on the stovetop. It’s delicious on its own or with some buttered greens.

Lamb stew recipe

Ingredients

  • 2 onions, diced
  • 2 courgettes, diced
  • 2 carrots, diced
  • 2 sweet potatoes, diced
  • 1/4 cabbage, roughly chopped
  • 500g stewing lamb, cubed
  • 1 tsp. garlic powder
  • 2 tsp. rosemary
  • 1 tsp. fennel seeds, ground
  • 1 tsp. caraway seeds, ground
  • 1 tsp. paprika
  • 1 tsp. lemon zest
  • 500ml vegetable stock

Instructions

For a slow cooker.

Place all of the ingredients into your slow cooker. 

Turn the slow cooker to a low heat setting for about 7 hours.

For stove cooking.

Find a pot that will be large enough for all of the stew. 

Over medium heat, brown off your meat in batches. 

Try not to overcrowd the pan. 

When the meat is browned, set it to one side.

Add the onions to the same pan and cook them off until they soften slightly.

Add the carrots, courgettes, sweet potato and cabbage to the pot with the stock, herbs and spices.

Add the meat into the pot, and bring the stock up to a simmer.

Let the stew cook over low to medium heat for about 2 hours until the meat is tender.

“Lamb

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats 

Ingredients

  • 2 onions, diced
  • 2 courgettes, diced
  • 2 carrots, diced
  • 2 sweet potatoes, diced
  • 1/4 cabbage, roughly chopped
  • 500g stewing lamb, cubed
  • 1 tsp. garlic powder
  • 2 tsp. rosemary
  • 1 tsp. fennel seeds, ground
  • 1 tsp. caraway seeds, ground
  • 1 tsp. paprika
  • 1 tsp. lemon zest
  • 500ml vegetable stock

Directions

  1. For a slow cooker.
  2. Place all of the ingredients into your slow cooker. 
  3. Turn the slow cooker to a low heat setting for about 7 hours.
  4. For stove cooking.
  5. Find a pot that will be large enough for all of the stew. 
  6. Over medium heat, brown off your meat in batches. 
  7. Try not to overcrowd the pan. 
  8. When the meat is browned, set it to one side.
  9. Add the onions to the same pan and cook them off until they soften slightly.
  10. Add the carrots, courgettes, sweet potato and cabbage to the pot with the stock, herbs and spices.
  11. Add the meat into the pot, and bring the stock up to a simmer.
  12. Let the stew cook over low to medium heat for about 2 hours until the meat is tender.

Nutrition

Per Serving: 398 calories; 6g fat; 32g carbohydrates; 39g protein

Equipment

  • Measuring spoons
  • Scales
  • Measuring jug
  • Slow cooker
  • Stockpot
  • Wooden 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.

Beef and ale stew

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Winter is taking hold down here in the Southern hemisphere which means we are looking for comfort food. I am not a very interested in booze for drinking, but I don’t have anything against cooking with it. This stew is a true winter warmer and perfect for a wet and windy night in front of the fire.

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.

Beef and ale stew recipe

Ingredients

  • 3 bay leaves
  • 500g diced stewing beef
  • 500ml ale
  • 2 celery sticks chopped
  • 2 onions chopped
  • 2 carrots sliced
  • Olive oil
  • 1 tsp. tapioca flour
  • 1 can tomatoes

Beef and ale stew

  • Servings: 6
  • Rating: ★★★★★
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This winter warmer is an idea meal to keep you warm and full.



Credit: Cath @ easycleaneats

Ingredients

  • 3 bay leaves
  • 500g diced stewing beef
  • 500ml ale
  • 2 celery sticks chopped
  • 2 onions chopped
  • 2 carrots sliced
  • Olive oil
  • 1 tsp. tapioca flour
  • 1 can tomatoes

Directions

  1. Take a large stock pot and add the olive oil to the pot.
  2. Add the vegetables and bay leaves to the pot over a medium heat.
  3. Cook the vegetables for 10 minutes, try not to break up the bay leaves as the vegetables cook.
  4. Add the meat and flour to pot and stir well, make sure the meat and vegetables are coated in the flour.
  5. Add the ale to the pot and mix well.
  6. Add the can of tomatoes to the pot.
  7. Stir well and bring the liquid to a boil.
  8. Reduce the heat so that the liquid is gently simmering.
  9. Let the stew simmer for 3 hours, stir occasionally to make sure the stew doesn’t stick to the bottom of the pot.
  10. Remove the bay leaves.
  11. Serve over cauliflower rice or cauliflower mash.

Nutrition

Per Serving: 197 calories; 5.5 g fat; 8.4 g carbohydrates; 18.3 g protein

Equipment

  • Knife
  • Chopping board
  • Scale
  • Measuring spoons 
  • Stock pot
  • Wooden 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.

Fajita Chicken Casserole

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Revisiting family favourites

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 2018; 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.

Can you improve fajitas?

Maybe you can, by turning them in to a casserole. So, full disclosure, I first made this recipe because of a brain fart. One Friday night shop didn’t go to plan, so I had all of the ingredients for fajitas, except for tortillas. What is life without a little challenge? Not wanting to make another trip out to the supermarket, I decided to do something different with my fajita ingredients. Some melted cheese and bite-sized chicken chunks combined with the fajita vegetables make perfect comfort food.

Fajita chicken casserole recipe

Ingredients

  • 10 boneless chicken thighs
  • 1 pepper, sliced
  • 1 onion, sliced
  • 250g cream cheese, softened
  • 205g cheese, grated 
  • 2 tbsp. fajita seasoning

Instructions

Preheat the oven to 180 degrees C/ 350 degrees F. 

Place the chicken in the casserole dish and cover the dish with foil.

Bake the chicken for 30 minutes or into the chicken, is cooked through.

When the chicken is cooked, remove it from the oven and set it to one side to cool.

Drain any liquid from the casserole dish.

In a frying pan over medium heat, cook the pepper and onion until they are golden and soft.

When the chicken is cooled enough to touch, chop it into bite-sized chunks.

In a bowl, mix the cream cheese and half of the cheese with the fajita seasoning.

Add the chicken, onion and pepper to the cheese mix, give everything a good stir to coat all of the chicken with the cheese mixture.

Put the mix back into the casserole and sprinkle it with the remaining cheese.

Bake the casserole for 30 minutes until the casserole is hot and the cheese is bubbling.

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

Ingredients

  • 10 boneless chicken thighs
  • 1 pepper, sliced
  • 1 onion, sliced
  • 250g cream cheese, softened
  • 205g cheese, grated
  • 2 tbsp. fajita seasoning

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. Place the chicken in the casserole dish and cover the dish with foil.
  3. Bake, the chicken for 30 minutes or into the chicken, is cooked through.
  4. When the chicken is cooked remove it from the oven and set it to one side to cool.
  5. Drain any liquid from the casserole dish.
  6. In a frying pan over a medium heat cook the pepper and onion until they are golden and soft.
  7. When the chicken is cooled enough to touch chop it into bite-sized chunks.
  8. In a bowl mix the cream cheese and half of the cheese with the fajita seasoning.
  9. Add the chicken, onion and pepper to the cheese mix, give everything a good stir to coat all of the chicken with the cheese mixture.
  10. Put the mix back into the casserole and sprinkle it with the remaining cheese.
  11. Bake the casserole for 30 minutes until the casserole is hot and the cheese is bubbling.

Nutrition

Per Serving: 486 calories; 26 g fat; 3 g carbohydrates; 34g protein

Equipment

  • Scales
  • Measuring spoons
  • Knife
  • Fork 
  • Chopping board
  • Casserole dish
  • Frying pan
  • Wooden spoon
  • Tongs
  • Mixing bowl
  • 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.