Garlic Prawns

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Updating as we go

Earlier in 2021, I made a move to relocate and update my website. I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to make better. 

Protein in a small package

I like prawns; they are small, tasty and simple to make. I like to get a package of prawns to cook up and to have on hand as an easy protein portion that can be added to meals like salads or stir-frys. I like to cook the prawns all at once and portion them out; this means I can have protein in the fridge or the freezer. Prawns last about three days cooked in the fridge, which is excellent when you have an abundance of salad.

Competition for dinner

Prawns are a favourite of more than just me; my fur baby is a big fan of prawns and loves it when we have them around. Don’t believe me? Check out the face before I even open the bag. 

Garlic Prawns recipe

Ingredients

  • 500g prawns 
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Peel the prawns by first removing the head and legs. 

Peel off the shell, then squeeze the prawn’s tail to remove it from the body. 

Pull the vein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with olive oil and garlic.

When the garlic starts to colour, add the prawns to the pan.

Be careful not to burn the garlic.

Cook the prawns for 5-6 minutes or until the prawns are cooked.

Remove the prawns from the pan.

Add the spring onions to serve.

“Garlic

  • Rating: ★★★★★
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“Fast



Credit: Cath @ easycleaneats

Ingredients

  • 500g prawns
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Directions

  1. Peel the prawns by first removing the head and legs.
  2. Peel of the shell then squeeze the tail of the prawn to remove it from the body.
  3. Pull the vein through the opening at the head of the prawn and discard.
  4. Place a frying pan on medium-high heat with the olive oil and garlic.
  5. When the garlic starts to colour add the prawns to the pan.
  6. Be careful not to burn the garlic.
  7. Cook the prawns for 5-6 minutes or until the prawns are cooked.
  8. Remove the prawns from the pan.
  9. Add the spring onions to serve.

Nutrition

Per Serving:272 calories; 14 g fat; 2 g carbohydrates; 29 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring cups
  • Scales
  • Mixing bowl
  • Frying pan
  • 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.

Paleo pancakes

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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 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.

Paleo pancakes with bacon and eggs
Paleo pancakes with bacon and eggs

Anyone for pancakes?

I love pancakes, always have, always will. While traditional pancakes are amazing, the wheat flour doesn’t agree with me. These pancakes are packed with yumminess without any nastiness. These are Paleo-style pancakes that are very easy to make and taste great. 

Paleo pancakes recipe

Ingredients

Paleo pancake ingredients
Paleo pancake ingredients
  • 1 banana mashed
  • 4 eggs
  • 6 tbsp. coconut milk
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla
  • 3 tbsp. coconut flour
  • 1 tsp. ground cinnamon
  • 1/2 tsp. baking soda
Paleo pancake batter
Paleo pancake batter
Pancakes cooking
Pancakes cooking
Golden brown pancakes
Golden brown pancakes

Paleo pancakes

  • Servings: 4
  • Rating: ★★★★★
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These are Paleo style pancakes that are very easy to make and taste great.



Credit: Cath @ easycleaneats

Ingredients

  • 1 banana mashed
  • 4 eggs
  • 6 tbsp. coconut milk
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla
  • 3 tbsp. coconut flour
  • 1 tsp. ground cinnamon
  • 1/2 tsp. baking soda

Directions

  1. In a bowl mix together the eggs, vinegar, vanilla, coconut milk and mashed banana until it is a smooth batter. 
  2. Whisk in the ground cinnamon, baking soda, and coconut flour until the batter is smoothly mixed. 
  3. Let the batter sit for 5 minutes to allow it to thicken.
  4. Lightly greasy a frying pan and let the pan warm up over a medium heat.
  5. Spoon two tablespoons of batter into the pan to make one pancake, don’t use more batter otherwise the pancakes won’t cook in the middle.
  6. When the pancakes lift easily from the pan and have browned, they are ready to flip.
  7. Repeat with the remaining batter.
  8. Serve the pancakes warm. Serve the pancakes warm.

Nutrition

Per Serving: 134 calories; 6 g fat; 12 g carbohydrates; 7 g protein

Try this with

  • Bacon
  • Eggs
  • Maple syrup
  • Fruit
  • Yoghurt

Equipment

  • Mixing bowl
  • Whisk
  • Tablespoon
  • Spatula
  • Frying pan
  • 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.

Bacon and sweet potato salad

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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 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.

Post workout meal

This salad is one of my favourite post-workout meals. When it is going to be a max effort kind of week I like to have a batch of this salad waiting for me.  This salad is quick to make which makes it perfect for a weeknight or even lunchtime salad. The hardest part is not eating the bacon before the sweet potatoes have cooled down. It’s also perfect for using up your left-over chicken (if you ever have any).

Bacon and sweet potato salad recipe

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste
easycleaneatsnz

Bacon and sweet potato salad

  • Servings: 6
  • Rating: ★★★★★
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Easily my favourite post workout meal, spicy chicken, tangy sweet potatoes and bacon all in one bowl.



Credit: Cath @ easycleaneats

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste

Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F.
  2. Line a baking tray with baking paper or a silicone liner and lay the bacon flat on the sheet.
  3. Bake for 15 minutes, or until the bacon, is slightly crispy.
  4. Let the bacon cool then roughly chop.
  5. In a roasting pan, toss the sweet potatoes and garlic in coconut oil.
  6. Roast the sweet potatoes for about 30 minutes or until they are tender and brown.
  7. In a large bowl whisk the lime juice, olive oil, and balsamic vinegar.
  8. Add in spring onions, red chilli flakes, ground cinnamon, and salt and pepper and mix well.
  9. Add the bacon and chicken to the bowl with the dressing.
  10. Once sweet potatoes are finished cooking, toss them together with the chicken, dressing, and bacon.

Nutrition

Per Serving: 368 calories; 13 g fat; 37 g carbohydrates; 23 g protein

Equipment

  • Knife
  • Chopping board
  • Baking tray
  • Baking paper or silicone liner 
  • Roasting pan
  • Small mixing bowl
  • Large 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.

Sun butter

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Nut-free option

I am one of those unfortunate people that is 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 frustrated at others. There are so many foods I would love to try or eat regularly but won’t 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.

My version of peanut butter

I often feel a little cheated when it comes to nuts; because of them there is a huge amount of foods I don’t get to eat, and nut butters are on the list. As nut allergies are common alternatives are available but not always well known. Sun butter is a nice alternative as sunflower seeds have a slightly nutty taste and are packed with nice fats. The downside is that it can be hard to find and much more expensive than the nut versions. 

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. After a little trial and error, I came up with this recipe. This sun butter is simple to make, easy to store and can be used in lots of different ways.

Sun butter recipe 

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt
Lightly toast the sunflower seeds
Lightly toast the sunflower seeds
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
If you have used a spice mill move the seed powder to a food processor.
If you have used a spice mill move the seed powder to a food processor.
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Scraping the sides of the processor down when needed.
Add the oil part way through processing and continue blendingAdd the oil part way through processing and continue blending
It takes about 15 minutes to get to a buttery consistency
It takes about 15 minutes to get to a buttery consistency
Sun butter ready for the fridge
Sun butter ready for the fridge

Sun butter

  • Servings: 30
  • Rating: ★★★★★
  • Print

This homemade sunflower seed butter is my perfect alternative to peanut butter



Credit: Cath @ easycleaneats

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt

Directions

    . Lightly toast the sunflower seeds over a medium heat for about 5 minutes.
  1. Remove seeds from the heat and place them in a food processor or spice mill some with salt.
  2. Process the seeds until they become a little powdery, this takes about a minute.
  3. If you have used a spice mill move the seed powder to a food processor.
  4. Continue to blend the seeds, scraping the sides of the processor down when needed.
  5. Add the oil part way through processing and continue blending.
  6. It takes about 15 minutes to get to a buttery consistency.
  7. Depending on if you want chunky or smooth you may need to add more oil or blend a little longer

Nutrition

Per Serving: 50 calories; 4 g fat; 2.5 g carbohydrates; 2 g protein

Equipment 

  • Frying pan
  • Spatula
  • Food processor
  • Jar

Try this with

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.

Broccoli tots

Leave a comment

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 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.

Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

Eat your greens

I think that this recipe is responsible for the total broccoli love that the youngest person in our house feels. As the former ‘will only eat white food’ member of the family it gives me great pleasure to watch these tots last seconds on his plate; truth be told they are a massive hit with everyone.

Worth the effort

These tots are a little messy to make and can take some time, but they are worth the effort. If you are looking for a new way to get some vegetables into the kids, they are worth a try. 

Broccoli tots recipe

Broccoli tots ingredients
Broccoli tots ingredients

Ingredients

  • 340g broccoli florets 
  • 1 egg 
  • 1 egg white 
  • 1/2 cup spring onion, finely chopped
  • 2/3 cup cheddar cheese, grated
  • salt and pepper to taste
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
With one of the teaspoons scoop up a heaping portion of the mixture.
With one of the teaspoons scoop up a heaping portion of the mixture.
Taking the second spoon, push the portion off the first spoon.
Taking the second spoon, push the portion off the first spoon.
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Now you have a quenelle.
Now you have a quenelle.
Place the tots on the baking tray and bake for 15 minutes.
Place the tots on the baking tray and bake for 15 minutes.
Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

Broccoli tots

  • Servings: 8 (5 tots)
  • Rating: ★★★★★
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These tots last seconds on the plate; truth be told they are a huge hit with everyone. They are a little messy and can take some time to make, but they are worth the effort.



Credit: Cath @ easycleaneats

Ingredients

  • 340g broccoli florets
  • 1 egg
  • 1 egg white
  • 1/2 cup spring onion, finely chopped
  • 2/3 cup cheddar cheese, grated
  • salt and pepper to taste

Directions

  1. To cook the broccoli florets, steam them over boiling water for 3 minutes.
  2. Set the steamed broccoli to one side to cool slightly.
  3. Chop the steamed broccoli: you want a fine chop consistency. 
  4. Preheat the oven to 200 degrees C/ 400 degrees F
  5. Line a baking tray with some baking paper or a silicone liner. or a silicone liner. 
  6. In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
  7. There are two ways to make the tots the simple oval or the Quenelle.
  8. Simple oval Simple oval
  9. Take a tablespoon and scoop a heaped spoon portion of the mixture.
  10. Roll the mixture into an oval using your hands. 
  11. If the mixture sticks to your hands, you can use a little water to help.
  12. Quenelle
  13. Take two teaspoons.
  14. With one of the teaspoons scoop up a heaping portion of the mixture.
  15. Taking the second spoon, push the portion off the first spoon.
  16. Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.
  17. Place the tots on the baking tray.
  18. Bake for 15 minutes, turning halfway through. 
  19. They are ready when they are golden brown.
  20. Serve and eat while they are hot.

Nutrition

Per Serving: 72 calories; 4 g fat; 2 g carbohydrates; 4 g protein

Equipment

  • Measuring cups
  • Scales
  • Vegetable steamer
  • Saucepan
  • Knife
  • Chopping board
  • Mixing bowl
  • Baking tray
  • Baking paper/silicone liner
  • Spoons
  • Fork

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.

Fried potatoes

Leave a comment

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 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.

Fried potatoes and black coffee for breakfast
Fried potatoes and black coffee for breakfast

In a small town not so far away

One of my favourite things about living in New Zealand is the road trips we get to go on and the fantastic places we discover along the way. On our first road trip to the Coromandel, we made a pit stop in the tiny town of Thames for some breakfast. While driving up and down, we came across a great place called Café Melbourne. Tucked away down the main street, it is in this funky looking building that is old on the inside and industrial on the inside. They had great coffee, a fantastic menu and a beautiful little courtyard to sit and enjoy the sunshine. We were spoiled for choice with the menu; in the end, I ordered their Fried potatoes. I loved their fried potatoes so much I decided to I would make my own version when we got home.

Fried potatoes recipe

Fried potato ingredients
Fried potato ingredients

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Fried potatoes

  • Servings: 2
  • Rating: ★★★★★
  • Print

Spicy sweet potatoes with perfectly poached eggs to make a perfect brunch.



Credit: Cath @ easycleaneats

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Directions

  1. Over a medium heat melt the coconut oil in a large frying pan, add the sweet potatoes to the pan and fry them off until they soften.
  2. When the sweet potatoes start to brown on the edges add the chorizo to the pan, cook it for about 10 minutes.
  3. While the sausage is cooking off, bring a pan of water to the boil for the poached eggs, when the water is at a rolling boil turn off the heat and crack in the eggs.
  4. When the sausage and potato are cooked serve, them with the fresh Rocket leaves, tomatoes and chipotle salsa on the side, top the potato and sausage mix with the poached eggs.

Nutrition

Per Serving: 456 calories; 25 g fat; 32 g carbohydrates; 23 g protein

Equipment

  • Frying pan x2
  • Wooden spoon
  • Slotted spoon
  • Scales
  • Measuring spoons
  • Knife
  • Chopping board

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.

Soufflé

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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.

Time for a secret

I’m going to tell you something, and it may be hard to believe, but I promise you it’s true. 

A Soufflé is easy to make.

Honestly, it is. I was like many people and thought a Soufflé would be impossible to get right. It’s not, truth be told, it is so easy it’s ridiculous. This soufflé is so simple to make I am more than happy to crack them out for breakfast on the weekend. They look impressive and taste amazing; the bonus is that you can customise them, and it doesn’t impact the basic recipe.

If you want to make something to impressive for breakfast, this is a winner.

Souffle recipe

Ingredients

  • 6 egg whites
  • 6 egg yolks
  • 2 cups cheese, grated

Instructions

Separate the eggs into two large bowls. 

Make sure to use a large bowl for the egg whites and good sized one for the yolks.

Beat the egg whites until they are stiff peaks; I would recommend using an electric whisk if you have one.

Beat the egg yolks and mix in the cheese. 

If you are adding any vegetables, this would be the time to put them in.

Take one third of the egg whites, mix and beat it into the egg yolks. 

You don’t have to be gentle at this point; you want to mix in the egg whites, so you have a nice smooth egg mix.

Now is the time to be gentle when folding in the rest of the egg whites.

Add in small amounts, and work in whites in gently you want to keep as much air as possible in the mix.

Grease 4 ramekins and spoon the mixture into them. 

Take care not to get any of the mix up the sides, as this will burn when you cook it.

Bake at 180 degrees C/ 350 degrees F for 30 minutes. 

Don’t open the oven if you can help it. 

The time they take to cook can vary depending on what other ingredients you have included.

Serve them straight from the oven.

Souffle

  • Rating: ★★★★★
  • Print

“If



Credit: Cath @ easycleaneats

Ingredients

  • 6 egg whites
  • 6 egg yolks
  • 2 cups cheese, grated

Directions

  1. Separate the eggs into two large bowls. 
  2. Make sure to use a large bowl for the egg whites and good sized one for the yolks.
  3. Beat the egg whites until they are stiff peaks; I would recommend using an electric whisk if you have one.
  4. Beat the egg yolks and mix in the cheese. 
  5. If you are adding any vegetables, this would be the time to put them in.
  6. Take one third of the egg whites, mix and beat it into the egg yolks. 
  7. You don’t have to be gentle at this point; you want to mix in the egg whites, so you have a nice smooth egg mix.
  8. Now is the time to be gentle when folding in the rest of the egg whites.
  9. Add in small amounts, and work in whites in gently you want to keep as much air as possible in the mix.
  10. Grease 4 ramekins and spoon the mixture into them. 
  11. Take care not to get any of the mix up the sides, as this will burn when you cook it.
  12. Bake at 180 degrees C/ 350 degrees F for 30 minutes. 
  13. Don’t open the oven if you can help it. 
  14. The time they take to cook can vary depending on what other ingredients you have included.
  15. Serve them straight from the oven.

Nutrition

Per Serving:272 calories; 21 g fat; 2 g carbohydrates; 18 g protein

Equipment

  • Mixing bowl x2
  • Electric whisk
  • Spatula
  • Ramekin x4

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.