Kale Pesto

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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

Baby kale everywhere

I recently planted some kale out on my deck and it has grown like crazy. With so much baby kale leaves around I decided to make some pesto with it. The baby kale adds a new dimension of flavour that works well with eggs. Green eggs and ham anyone?

Nut-free kale pesto recipe

Kale pesto ingredients

Ingredients

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

Instructions

Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor. 

Add the sunflower seeds to the mixture and pound or pulse again. 

Add the parmesan and mix with a spoon or do a quick pulse again.

Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.

Add a little oil at a time so you don’t drown everything else.

Season to taste.

Add the remaining cheese and oil to your taste and preferred consistency.

The finished pesto should look shiny and a little creamy. 

Nut-free pesto

  • Servings: 10
  • Rating: ★★★★★
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This nut-free pesto is a great alternative for anyone that has to stay away from tree nuts.



Credit: Cath @ easycleaneats

Ingredients

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

Directions

  1. Pound the garlic and the baby kale 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.

Cauliflower rice

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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

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Years ago, mayo was a high-use item; I think at one point we were using 500g a week. The problem was that the mayo we used contained a considerable amount of sugar, which is not ideal. The solution is to make your own without the sugar.

Make your own

If you are like me and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you control which ingredients you use and how much or how sweet you want it to be. Once you’ve tried making your own and seen 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 for me was whole-grain Dijon. It added a nice flavour and a little texture that I liked. What I appreciate most is knowing exactly what went into it. It takes just a few minutes to make, and the taste is fantastic. Once you try it, you’ll likely never go back to store-bought mayo.

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

Instructions

Put one cup of oil into something that makes it easy to pour.

Put everything else into the blender or food processor.

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

Let them come to room temperature together, 30 minutes.

Mix everything together thoroughly so it is well blended.

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 most challenging part, incorporating the remaining 1 cup of oil into the mixture.

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

This is the hardest part because it needs to be done slowly, I mean, the slightest drizzle you can manage.

Adding the oil should take 3 minutes
Adding the oil should take 3 minutes

Adding the oil should take 3 minutes; if you do it quicker, it may not work.

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

The sound of your blender or processor will change as you get closer to your mayo being ready.

You will end up with a silky and shiny mayo
You will end up with a silky and shiny mayo 

You will end up with a silky, 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.
Ready to be put in a jar and kept in the fridge.

Easy mayo

  • Servings: 30
  • Rating: ★★★★★
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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.

Cauliflower couscous

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What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is an excellent alternative that can be easily added to your meal. 

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. To make couscous I like to use the larger grating attachment to get a more chunky texture.

Perfect hot or cold

As with regular cous cous you can have this hot or cold, once it has been cooked the options are unlimited. 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.

Cauliflower couscous recipe

Ingredients

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

Cauliflower couscous

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

This easy to make alternative to couscous 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 corse 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 cous cous to use anytime you need it.

Nutrition

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

Equipment

  • Food processor 
  • Grating attachment
  • Mixing bowl
  • Frying pan
  • 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.

Coodles

7 Comments

Coodles or Zoodles

An odd name I know, some people call the zoodles, but I like to call them coodles because I’m still not comfortable calling courgettes zucchini.

These replacement noodles are a brilliant substitute for regular noodles and pasta. An excellent julienne slicer will serve you well when making coodles.

Bowl of coodles

They go with everything

Coodles are a versatile staple in our house. They can be eaten hot or cold, added to a salad or used in your favourite pasta dishes. There are many ways to make and cook coodles depending on what you intend to use them for. I cover off these different techniques in more detail in ways to make and cook coodles. For this recipe, I am going over the easiest way to make coodles.

What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is the no-frills no added flavour version that can be made and then added to things like chicken carbonara, Bolognese and prawn parmesan coodles.

Coodle recipe

Coodle ingredients
Coodle ingredients

Ingredients

  • 2 carrots
  • 2 courgettes
Take the top and bottom off the carrots with a sharp knife.
Take the top and bottom off the courgettes with a sharp knife.
Julienne the vegetable to create spaghetti strings.
Julienne the vegetable to create spaghetti strings.
Cook the coodles for approximately 3 minutes in boiling water.
Serve hot or cold.
Serve hot or cold.

Coodle

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

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



Credit: Cath @ easycleaneats

Ingredients

  • 2 carrots
  • 2 courgettes

Directions

  1. Take the top and bottom off the carrots and courgettes with a sharp knife.
  2. Julienne the vegetable to create spaghetti strings.
  3. Cook the coodles for approximately 3 minutes in boiling water.
  4. Serve hot or cold.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 2 g protein


[/recipe]

Try this with

  • Chicken carbonara
  • Lemon chicken

Equipment

  • Knife
  • Chopping board
  • Julienne vegetable peeler
  • Saucepan
  • Wooden spoon
  • Colander  

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

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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.

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: ★★★★★
  • 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

  • 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.