Cheese sauce

Wheat-free option

Cheese sauce is one of the few recipes that I remember learning to make in school, under the supervision of a very mardy nun. A good cheese sauce is something that I struggled to make when we made a move to clean eating. When l came up with a clean version of a traditional recipe, my aim is always to make it as close as possible to the real thing as l can. For some reason, the most simple recipes always seem to be the hardest to get right. This cheese sauce was no exception. After a lot of trial and error, I discovered that buckwheat is the best option.

Buckwheat isn’t wheat

It is strange, but it is true, buckwheat is not a grain. It is actually related to rhubarb, of all things. I’ve been cooking with buckwheat groats and buckwheat flour for a while now. ‘love how diverse it is, and I’m a big fan of the favour buckwheat adds to dishes. While working on this recipe, I discovered that a little bit of buckwheat four goes a very long way. Buckwheat is great to thicken sauces and gravies as it doesn’t clump the way tapioca does. The bonus with buckwheat is you use a lot less than you would with wheat flours.

Put it on anything

If you ask me, there are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.

Cheese sauce
Cheese sauce

Cheese sauce recipe

Ingredients 

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 
Cheese sauce ingredients
Cheese sauce ingredients
Take a large saucepan.
Take a large saucepan.
Add the butter to a saucepan.
Add the butter to a saucepan.
Wait for the butter to melt. 
Wait for the butter to melt. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Continue whisking until you end up with a sauce consistency. 
Continue whisking until you end up with a sauce consistency. 
Turn off the heat and stir in the cheese.
Turn off the heat and stir in the cheese.
When the cheese has all melted it is ready to serve.
When the cheese has all melted it is ready to serve.

Cheese sauce

  • Servings: 8
  • Rating: ★★★★★
  • Print

There are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.



Credit: Cath @ easycleaneats

Ingredients

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 

Directions

  1. Take a large saucepan.
  2. Add the butter to a saucepan, wait for the butter to melt. 
  3. Whisk the flour into the butter to form a paste. 
  4. Slowly whisk in the milk.
  5. Continue whisking until you end up with a sauce consistency. 
  6. Turn off the heat.
  7. Stir in the cheese.
  8. When the cheese has all melted it is ready to serve.

Nutrition

Per Serving: 149 calories; 10.5 g fat; 8.5 g carbohydrates; 6 g protein

Equipment

  • Measuring spoons
  • Scales
  • Saucepan
  • Whisk
  • Grater 

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.


Quick pickle pink onions

Quick pickle pink onions
Quick pickle pink onions

Small addiction

I think I have a problem. No, I am not talking about my addiction to buying workout clothing. I am talking about my addiction to all of the Mexican food.

It could be the spicy and fresh flavour combinations or the colours or the avocados. It is most likely all of the above. 

I adore topping my salads (enchiladas and tacos) with pink pickled onions. Full disclosure I also love to add jalapenos to the top of all of those things (and other things too). I digress. Pink pickled onions are the best, the colour and crunch are amazing. They add a little sharp dimension to a meal.

As with all things, I search for a way to have the things I want without them being bad for me.

Traditionally pickling requires a combination of vinegar, sugar and water. Whenever possible, I try to keep away from sugar, so I set about making a pickle solution that would be sugar-free without comprising on flavour.

Bro science warning

I’m going to attempt to explain what the pickle solution does. 

What is pickling? Pickling is the process of soaking foods in solutions to prevent spoilage.

There are two basic types of pickling. 

Type one using an acidic solution that kills bacteria; this is often a vinegar solution. Often a vinegar solution will use sugar and spices to add more flavour. Some examples of type one pickling are pickled cucumbers and onions. 

Type two using salt or brine (saltwater) to encourage fermentation which means that good bacteria grow and beat out the harmful bacteria that makes food spoil. Some examples of type two pickling are sauerkraut and kimchi.

Bro science completed

So the challenge was to find a replacement for the sugar usually added to a pickling solution without having a negative impact finding a way to preserve the onions the same way that a traditional pickle solution would but replacing the sugar with something else. 

Test 1 coconut sugar

coconut sugar

First attempt was using three tablespoons of coconut sugar as a replacement. I used apple cider vinegar which has it’s own slight sweetness while still acting as a preservative. 

The result onions that were far too sweet for me, the mixture worked well, and the pickles were good to eat for four weeks, but I didn’t enjoy the flavour. 

Test 2 maple syrup

maple syrup
maple syrup

For this test, I decided to use two tablespoons of maple syrup to see if it would give the right flavour I was looking for. I stuck with the apple cider vinegar as I do like the flavour.

The result while this batch was much better than the coconut sugar version I still didn’t really like. 

Test 3 honey

Honey
Honey

For this test, I decided to use two tablespoons of honey to see if it would give the right flavour I was looking for. 

The result we have a winner! The honey gave the onions the perfect amount of sweetness without changing the flavours from the vinegar.

Quick pickle pink onions

Quick pickle pink onions ingredients
Quick pickle pink onions ingredients

Ingredients

  • 1 red onion, thinly sliced
  • 3/4 cup apple cider vinegar
  • 1 tsp. Salt
  • 2 tbsp. Honey
  • 1 bay leaf
  • 6 peppercorns
Quick pickle pink onions
Quick pickle pink onions
Quick pickle pink onions
Quick pickle pink onions

Quick pickle pink onions

  • Servings: 10
  • Rating: ★★★★★
  • Print

I topping my salads (enchiladas and tacos) with pink pickled onions. Pink pickled onions are the best, the colour and crunch are amazing. They add a little sharp dimension to a meal. As with all things, I search for a way to have the things I want without them being bad for me.


Credit: Cath @ easycleaneats

Ingredients

  • 1 red onion, thinly sliced
  • 3/4 cup apple cider vinegar
  • 1 tsp. Salt
  • 2 tbsp. Honey
  • 1 bay leaf
  • 6 peppercorns

Directions

  1. In a pan combine the vinegar, salt, honey bay leaf and peppercorns over a medium heat.
  2. When the honey and salt has dissolved remove the pan from the heat.
  3. Pour the mix into a sterilised jar.
  4. Add the sliced onions to the jar.
  5. Seal the jar and put in the fridge for at least one hour before using.
  6. The onions will keep in the fridge for four weeks.

Nutrition

Per Serving: 21 calories; 0 g fat; 6 g carbohydrates; 0 g protein.

Equipment 

  • Saucepan 
  • Wooden spoon 
  • Measuring  cup 
  • Measuring spoons
  • Mason jar/ preserve jar 

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 ranch dressing

Bonus recipe

This week I am posting two new recipes, one for a Ranch Impasta Salad and this Ranch dressing.

Alternative to the traditional

I love ranch dressing, it is creamy yet light with an amazing flavour of a traditional ranch dressing.

Ranch dressing recipe

Ingredients

  • 1/2 cup easy mayo
  • 1/2 cup coconut milk
  • 1/2 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 tsp. dill

Easy ranch dressing

  • Servings: 16
  • Rating: ★★★★★
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An easy to make dressing that is perfect to add a new dimension of flavour to your salad.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup easy mayo
  • 1/2 cup coconut milk
  • 1/2 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 tsp. dill

Directions

  1. Whisk together all of the ingredients and transfer the dressing into a jar.
  2. The dressing will keep in the fridge for up to one week.

Nutrition

Per Serving: 106 calories; 3 g fat; 19 g carbohydrates; g protein

Equipment

  • Jar
  • Whisk
  • Small mixing bowl
  • 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.


Strawberry balsamic sauce

Last of the berries  

I have a few cups of strawberries in the freezer and the last of the berries off the garden. To make the most of the final berries I am making this strawberry balsamic sauce to capture the taste of summer.  

Strawberry balsamic sauce on pancakes.
Strawberry balsamic sauce on pancakes.

Sweet and sour  

The flavour combination of sweet and sour has been around for a long time. If you can get the balance right, it is incredible. I think the combination of strawberries which are sweet and juicy with the tart flavour of a good quality balsamic vinegar is perfect.  

Multi-use sauce  

This sauce has many uses and is a great way to keep the taste of summer in the fridge for a few weeks. This sauce is an excellent topping on ice cream, pancakes, a cheesecake, cake, Panna cotta or even added to a smoothie. Alternatively, you can turn this sauce into jellies, if you do be warned the kids won’t want to eat them.  

Strawberry balsamic sauce recipe 

Ingredients 

  • ¼cup balsamic vinegar 
  • 2 cups strawberries 
  • 2tbsp. honey 
  • 1tbsp. fresh lemon juice 
  • 1tsp. vanilla extract 
  • ¼tsp. salt 
Strawberries cooking down.
Strawberries cooking down.
Strawberry balsamic sauce on pancakes.
Strawberry balsamic sauce on pancakes.

Strawberry balsamic sauce 

  • Servings: 12
  • Rating: ★★★★★
  • Print

Sweet and tangy sauce is just for grown ups



Credit: Cath @ easycleaneats

Ingredients

  • 1/4 cup balsamic vinegar 
  • 2 cups strawberries 
  • 2 tbsp. honey 
  • 1 tbsp. fresh lemon juice 
  • 1 tsp. vanilla extract 
  • 1/4 tsp. salt 

Directions

  1. Instructions 
  2. In a pan heat up the balsamic vinegar over high heat. 
  3. When the vinegar begins to bubble, turn the heat down to medium, let it simmer until it has reduced by half. 
  4. When the vinegar is thick and syrupy in texture, add the strawberries to the pan. 
  5. Then add the honey, lemon, vanilla and salt. 
  6. Simmer the mix over a medium heat until the strawberries break down, anywhere from 20 30 minutes. 
  7. For a smoother sauce blend it then strain. 
  8. Store the sauce in the fridge for up to a week. Store the sauce in the fridge for up to a week. 

Nutrition

Per Serving: 16 calories; 0 g fat; 4 g carbohydrates; 0 g protein

Equipment 

  • Saucepan 
  • Spoon 
  • Measuring spoons
  • Measuring cups
  • Blender
  • Sieve

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.


Nut-free pesto

Nut free pesto

Pesto that won’t kill me

Stupid nut allergies have prevented me from trying a number of foods over the years that look, smell and no doubt taste amazing. Pesto was one of the things I had wanted to try for years, but as it contains pine nuts it’s been a no go. 

I had a moment of genius (or madness, I can never really tell the difference) and figured that I could replace the pine nuts with something else, after a little trial and error I found a combination that worked.

The verdict 

My taste tester assures me that the flavours are in the same balance as normal pesto made with nuts the only difference is the texture of the sunflower seeds, I suppose I have to take his word for it because I don’t fancy the hospital trip that I would get if I checked.

If you don’t have to avoid nuts sub the sunflower seeds for the same amount of pine nuts.

Nut-free pesto recipe

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh basil leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Nut-free pesto

  • Servings: 10
  • Rating: ★★★★★
  • Print

This nut-free pesto is a great alternative for anyone that has to stay away from tree nuts.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh basil leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Pound the garlic and the basil leaves in a pestle and mortar, or pulse in a food processor.
  2. Add the sunflower seeds to the mixture and pound or pulse again.
  3. Add the parmesan and mix with a spoon or do a quick pulse again.
  4. Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.
  5. Add a little oil at a time so you don’t drown everything else.
  6. Season to taste.
  7. Add the remaining cheese and oil to your taste and preferred consistency.
  8. The finished pesto should look shiny and a little creamy. The finished pesto should look shiny and a little creamy.

Nutrition

Per Serving: 123 calories; 10.1 g fat; 2.1 g carbohydrates; 6.2 g protein

Equipment

  • Food processor
  • Spatula 
  • Measuring spoons 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Courgette tots

Once upon a time

Not so long ago there was a little boy that had a very limited diet. If was not a white carbohydrate or a sausage he wasn’t interested. The only vegetable he would eat was a potato. Fast forward a few years and that same boy now has a diet that includes carrots, peas, broccoli, kale and even the odd bit of lettuce. It was not an easy journey from ‘only potato’ to ‘can I try that?’. It took a great deal of patience, honesty and building trust. 

Courgette tots

Broccoli and beyond

Broccoli tots were our first real win on the vegetable front. I don’t know what it was that made them so successful with the little man but every time I made them he (and everyone else) cleared them out. They have been requested and enjoyed on a regular basis since then. 

Eat with the seasons

We try to eat with the seasons as much as possible, at the moment we have an abundance of courgettes. There is only so much courgette ravioli a girl can make before losing her mind, so I decided to try making a new variation of broccoli tots. 

This recipe kills two birds new veg for the kids to try out and Jaime not having to find a new girlfriend because of ravioli. This recipe is just the same as the original broccoli tots, it is only the preparation of the courgette is the key difference. The high water content in courgettes means that you have to take the extra step of removing the excess liquid, if not you have some soggy tots. 

Courgette tots recipe

Courgette tots ingredients
Courgette tots ingredients

Ingredients

  • 1 cup courgette, grated
  • 1 egg
  • 1/4 onion, minced
  • 1/4 cup cheddar cheese, grated
  • 2 tbsp. seasoned coconut flour salt and black pepper to taste
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Take two teaspoons and create a Quenelle, scoop up a mound of the mixture,
Take two teaspoons and create a Quenelle, scoop up a mound of the mixture,
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Place on the baking tray
Place on the baking tray
Bake for 16-18 minutes, turning halfway through cooking until golden.
Bake for 16-18 minutes, turning halfway through cooking until golden.
Serve hot
Serve hot

Courgette tots

  • Servings: 8
  • Rating: ★★★★★
  • Print

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

  • 1 cup courgette, grated
  • 1 egg
  • 1/4 onion, minced
  • 1/4 cup cheddar cheese, grated
  • 2 tbsp. seasoned coconut flour
  • salt and black pepper to taste

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F
  2. Line a baking tray with baking paper or a silicone liner
  3. Grate the courgette and press it to remove any excess liquid, I like to use a clean cotton dishtowel.
  4. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  5. There are two ways to make the tots
  6. 1. take a tablespoon, get a heaped spoon of the mixture, and roll it into an oval.
  7. 2. take two teaspoons and create a Quenelle, scoop up a mound of the mixture, pass the mixture from one spoon to the other gently smoothing into an oval shape.
  8. Place on the baking tray and bake for 16-18 minutes, turning halfway through cooking until golden.Place on the baking tray and bake for 16-18 minutes, turning halfway through cooking until golden.

Nutrition

Per Serving: 38 calories; 2 g fat; 2 g carbohydrates; 2 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner
  • Grater
  • Kitchen towel
  • Mixing bowl
  • Tablespoons 
  • 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.


Quick bread

Bread 

Bread is a funny thing. It is one of the very few foods that I know does not agree with me that I still crave regularly, I try my very best to avoid it, but some meals just feel incomplete without it.  Burgers are one of those meals. I love a salad bun, but sometimes I want a burger bun.  

Quick bread
Quick bread

Time to experiment

I’ve experimented with different recipes and gluten-free, grain-free flours but never felt satisfied with the end result. Until now.  These little ‘bread’ rounds are made from egg and cream cheese, they are amazing. Don’t get me wrong they are not ‘like’ bread, they are nothing like bread, they are better than bread.

It’s bread Jim but not as we know it

Sorry, my geek was showing again. Now with the Star Trek reference out of the way lets get back to the bread.  They might look like a squished meringue, but I can assure you they are not. They can stand up to a burger and make a great sandwich option. They don’t break apart when you pick them up or crumble while you eat them. The structural integrity of these little bread rounds is impressive. They have stood up to melted cheese, sauerkraut and even sliced tomatoes.  If you are looking for an easy replacement for a slice of bread, give these bad boys a go.

Quick bread recipe

Quick bread ingredients

Ingredients

  • 3 eggs, separated
  • 3 Tbsp. cream cheese
  • ¼ tsp. cream of tartar
  • 1 tbsp. garlic powder
In one bowl add the egg yolks, cream cheese and garlic powder.
In one bowl add the egg yolks, cream cheese and garlic powder.
In another bowl add the egg whites and cream of tartar.
In another bowl add the egg whites and cream of tartar.
Whisk until the whites are fluffy and form stiff peaks.
Whisk until the whites are fluffy and form stiff peaks.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
Whisk together the egg yolks, cream cheese and garlic powder.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
Take one tablespoon of the egg whites and mix it into the egg yolk mix.
Take one tablespoon of the egg whites and mix it into the egg yolk mix.
Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
Try not to break down the egg whites too much.
Try not to break down the egg whites too much.
Bread mix
Bread mix
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Bake for 20 minutes in the middle of the oven.
Bake for 20 minutes in the middle of the oven.
Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.
Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.

Quick bread

  • Servings: 12
  • Rating: ★★★★★
  • Print

This keto friendly bread is easy to make and a great alternative for traditional bread



Credit: Cath @ easycleaneats

Ingredients

  • 3 eggs, separated
  • 3 tbsp. cream cheese
  • 1/4 tsp. cream of tartar
  • 1 tbsp. garlic powder

Directions

  1. Preheat the oven to 150 degrees C 300 degrees F
  2. Separate the eggs; there must be no yolk in the white.
  3. In a bowl, whisk together the egg yolks, cream cheese and garlic powder until smooth.
  4. In another bowl whisk, together the cream of tartar and the whites; whisk until the whites are fluffy and form stiff peaks.
  5. Take one tablespoon of the egg whites and mix it into the egg yolk mix.
  6. Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
  7. Line a baking tray with baking paper
  8. Spoon the mixture into 12 even disks.
  9. Bake for 20 minutes in the middle of the oven.
  10. Move the tray to the top of the oven for a minute to colour the bread, make sure to watch so that the bread does not burn.
  11. Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.
  12. This bread will keep in an airtight container in the fridge for 7 days.

Nutrition

Per Serving: 58 calories; 2 g fat; 6 g carbohydrates; 3 g protein

Equipment

  • Fork
  • Spatula
  • Whisk
  • 2 bowls
  • Baking tray
  • Baking paper
  • Cookie cutter for discs
  • Cooling racks
  • 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.


Courgette Fries

Courgette fries

I’ve been getting courgettes from our little plant on the deck for a while now. They have been growing like crazy. I have a few good-sized courgettes hanging out that need to be used before the birds get them. I decided that making some fries was the best way to use them up and make something tasty.

Lower carbs

I like fries, but don’t like the carb coma that usually follows eating them. Whenever possible, I like to swap out the traditional potato fries with something different. These courgette fries have the fantastic combination of soft centres with a crunchy outside thanks to the cheese.

Courgette fries recipe

Ingredients

  • 4 courgettes
  • 1/2 cup parmesan cheese, grated
  • 1/2 tsp. thyme
  • 1/2 tsp. basil
  • 1/4 tsp. garlic powder
  • salt and pepper

Equipment

  • Knife
  • Chopping board
  • Mixing bowl
  • Baking tray
  • Baking paper or a silicone liner 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Cauliflower rice

Alternative to rice 

A huge challenge I know we faced when we made the transition away from pasta, and rice was finding something to go with our yummy sauces and curries. Paleo gave us the grateness sorry I meant greatness of cauliflower rice. 

I’ve found some cool things to do with it over the last few years, but the base recipe is the starting point for inventions. 

Cauliflower rice

Easy to make with the right tools 

It is simple to make when the ingredients are prepared, but the preparation can take some time. I spent a year grating all of my cauliflowers by hand before moving over to a food processor and away from the weekly skin grafts to my fingers. I was becoming concerned that my family would develop a liking of long pig in their food. A food processor with a grating attachment is a must if you intend to move away from real rice. You can process 4 cauliflower heads in the time it takes to grate one by hand. 

Buy in bulk 

If you are making the transition away from rice and pasta, it is a good idea to keep cauliflower rice on hand. You can freeze cauliflower if it is raw or cooked. That means you can make the most of cauliflower when they are in season and cheap. I like to buy in bulk, grate, portion and freeze. That way you can pull a bag or tub of cauliflower rice from the freezer and cook it up when you need it. 

Cauliflower rice recipe 

Cauliflower rice ingredients
Cauliflower rice ingredients

Ingredients

  • 1 head cauliflower finely grated 
  • 1/2 onion finely minced 
  • 2 garlic cloves finely minced 
  • 1 tbsp. coconut oil 
Add some oil to a frying pan.
Add the cauliflower rice
Cook the cauliflower for 5 minutes
Keep the rice moving in the pan.
Cauliflower rice ready to eat
Put the extra cauliflower rice in the freezer

Cauliflower rice

  • Servings: 4
  • Rating: ★★★★★
  • Print

This easy to make alternative to rice is a must know recipe for clean eating, paleo, primal and keto diets.



Credit: Cath @ easycleaneats

Ingredients

  • 1 head cauliflower grated
  • 1/2 onion, finely minced
  • 1 tbsp. coconut oil
  • 1 garlic clove minced (optional)

Directions

  1. Break the cauliflower into large florets.
  2. Use a food processor with a fine grating attachment to grate cauliflower.
  3. If you don’t have a food processor you can grate the cauliflower by hand.
  4. Finely chop the onion.
  5. When all of the cauliflower is grated transfer it to a mixing bowl.
  6. Take a large frying pan over a medium heat and melt some coconut oil.
  7. Add the onion to the frying pan.
  8. Cook the onion until it is softened.
  9. Add the cauliflower to the frying pan.
  10. Cook the cauliflower and onion for 5 minutes.
  11. Keep the cauliflower moving in the pan, you don’t want it to colour.
  12. When the cauliflower has softened it is ready to serve.
  13. Serve hot or cold.
  14. You can freeze the cauliflower rice to use anytime you need it.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 3 g protein

Equipment

  • Knife 
  • Chopping board 
  • Food processor with the grating attachment 
  • Or grater 
  • Mixing bowl
  • Frying pan 
  • Wooden spoon 
  • 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.


Easy mayo

Mayo seems to be our families go to for everything, chips, salad, mixed in eggs and tuna. I think at one point we were using 500g a week. Seriously that is a lot of mayo. The problem was the mayo we used contained a huge amount of sugar, not ideal.

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.

Making it for ourselves

Easy mayo in a jar
Easy mayo

I came across a mayo recipe in a book and decided to give it a go, we all liked it but it’s me so I couldn’t help experimenting and seeing what if would be like using different kinds of mustard.

The winner was whole grain Dijon for us, it added a nice flavour and a little texture that everyone liked, the best for me knows exactly what went into it. It takes a few minutes to make and tastes amazing, once you try it you are highly likely to dislike store bought mayo from that point on.

Easy mayo

Easy mayo ingredients

Ingredients

  • 1 egg
  • 2 tbsp. lemon juice
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. apple cider vinegar
  • 1 1/4 cup extra light olive oil
Take a blender
Take a blender
Add the egg
Add the egg
Add the vinegar and 1/4 cup of oil
Add the vinegar and 1/4 cup of oil
Add the mustard and let everything hang out
Add the mustard and let everything hang out
Give everything a blend together so it is well mixed
Give everything a blend together so it is well mixed
Everything is well blended
Everything is well blended
Now for the hardest part
Now for the hardest part
incorporating the remaining 1 cup oil into the mixture
Incorporating the remaining 1 cup oil into the mixture slowly
Adding the oil should take 3 minutes
Adding the oil should take 3 minutes
The sound of your blender or processor make will change as the closer you get to your mayo being done
The sound of your blender or processor make will change as the closer you get to your mayo being done
The sound of your blender or processor make will change as the closer you get to your mayo being done
Scrape down the sides of the blender
You will end up with a silky and shiny mayo
You will end up with a silky and shiny mayo 
Ready to be put in a jar and kept in the fridge.
Ready to be put in a jar and kept in the fridge.

Easy mayo

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

Easy to make, this mayo uses the whole egg and has no extra sugar or nasties.



Credit: Cath @ easycleaneats

Ingredients

  • 1 egg
  • 2 tbsp. lemon juice
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. apple cider vinegar
  • 1 1/4 cup extra light olive oil

Directions

  1. Put one cup of oil into something that makes it easy to pour.
  2. Put everything else into the blender or food processor.
  3. Let them come to room temperature together, 30 minutes.
  4. Give everything a blend together so it is well mixed.
  5. Now for the hardest part, incorporating the remaining 1/4 cup oil into the mixture.
  6. This is the hardest part because it needs to be done slowly, the smallest drizzle you can manage.
  7. Adding the oil should take 3 minutes; if you do it quicker if may not work.
  8. The sound of your blender or processor make will change as the closer you get to your mayo being done.
  9. You will end up with a silky, shiny mayo ready to be put in a jar and kept in the fridge.

Nutrition

Per Serving: 83 calories; 9.2 g fat; 0.4 g carbohydrates; 0.2 g protein

Equipment

  • Measuring cups
  • Measuring spoons
  • Measuring jug
  • Spatula
  • Blender 

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.