Egg wraps

Leave a comment

Egg wraps are a great option for breakfast lunch and dinner; you get to replace your standard wrap which is made with grains and chemicals with something that is just protein and healthy fats. 

I love eggs because they are so versatile and these wraps just reinforce how versatile they can be. 

Egg wraps ready for eating
Egg wraps ready for eating

The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do. 

Egg wrap recipe

Egg wraps ingredient
Egg wraps ingredient

Ingredients

1 egg per wrap

The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do.

Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.

Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.
Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.

In a bowl, whisk your egg with a fork until the egg is smooth.

In a bowl, whisk your egg with a fork until the egg is smooth.
In a bowl, whisk your egg with a fork until the egg is smooth.

Pour the egg into the centre of your pan and use the back of your fork to distribute the egg evenly in the pan. You want the egg as thin as possible without creating holes.

Pour the egg into the centre of your pan
Pour the egg into the centre of your pan 
You want the egg as thin as possible without creating holes.
You want the egg as thin as possible without creating holes.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.

When the edges of the wrap start to lift, use a spatula to turn the wrap over.

When the edges of the wrap start to lift, use a spatula to turn the wrap over.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.

Cook for about 45 seconds on the other side.

Cook for about 45 seconds on the other side.
Cook for about 45 seconds on the other side.

That is it; just repeat those steps for each wrap.

That is it; just repeat those steps for each wrap.
That is it; just repeat those steps for each wrap.
Place the wrap on a flat surface
Place the wrap on a flat surface
Add the filling
Add the filling
Wrap and eat
Wrap and eat

Egg wraps

  • Servings: 1
  • Rating: ★★★★★
  • Print

Egg wraps are an amazing low carb option that are quick and easy to make



Credit: Cath @ easycleaneats

Ingredients

  • 1 egg per wrap

Directions

  1. Instructions
  2. The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do.
  3. Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.
  4. In a bowl, whisk your egg with a fork until the egg is smooth.
  5. Pour the egg into the centre of your pan and use the back of your fork to distribute the egg evenly in the pan. You want the egg as thin as possible without creating holes.
  6. When the edges of the wrap start to lift, use a spatula to turn the wrap over.
  7. Cook for about 45 seconds on the other side.
  8. That is it; just repeat those steps for each wrap.That is it; just repeat those steps for each wrap.

Nutrition

Per Serving: 72 calories; 4.8 g fat; 0.4 g carbohydrates; 6.3 g 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.

Salad roll-ups

Leave a comment
Salad roll-ups

Madness or genius

It’s another one of those moments; it could be madness or genius, turning the salad roll inside out and removing the need for an actual wrap, wheat or otherwise. Bear with me; I promise it not only works; it is a fantastic little lunch that will make everyone happy. 

No cooking required

I do love a lunch that doesn’t need any cooking. This recipe doesn’t need any cooking at all, just a little bit of time to cut your veggies into sticks and then the rolling. They are so easy to make it is ridiculous. The beauty of this recipe is the flexibility around the fillings if you want to add something different you can, take something out, of course, you can. If the mood strikes, you can even dress the salad leaves before you use them. 

Salad roll-ups

Salad roll-up ingredients

Ingredients 

  • 450g sliced meats – prosciutto or salami or ham
  • 3 cups salad leaves
  • 4 cheese slices, cut into sticks
  • ¼ cucumber, cut into sticks
  • 1 carrot, cut into sticks, 
  • ½ avocado, cut into slices, 
  • ½ pepper, cut into sticks
Slice the vegetables.
Lay the meat on a chopping board.
Add the lettuce to the meat.
Add the sliced vegetables.
Add the cheese.
Fold the end of the meat over the vegetables.
Roll the meat up.
Enjoy

Salad roll-ups

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

I do love a lunch that doesn't need any cooking. This recipe doesn't need any cooking at all, just a little bit of time to cut your veggies into sticks and then the rolling. They are so easy to make it is ridiculous.


Credit: Cath @ easycleaneats

Ingredients

  • 450g sliced meats prosciutto or salami or ham
  • 3 cups salad leaves
  • 4 cheese slices, cut into sticks
  • 1/4 cucumber, cut into sticks
  • 1 carrot, cut into sticks,
  • 1/2 avocado, cut into slices,
  • 1/2 pepper, cut into sticks

Directions

  1. Take a clean chopping board and lay out a few slices of meat.
  2. At one end place some of the salad leaves, pepper sticks, cucumber sticks, carrot sticks, cheese sticks and avocado slices.
  3. Starting at the end with the salad roll the meat up to create a roll.
  4. Some meats will hold together; others may need a toothpick to hold the roll together.
  5. Serve.

Nutrition

Per Serving: 186 calories; 10 g fat; 14 g carbohydrates; 9 g protein.

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.

Primal fudge

Leave a comment

Something naughty but nice 

Fudge, yes, it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy. 

Fudge is one of those fantastic sweet treats I remember from childhood, my Dandy often had fudge and toffee for Christmas, and I loved to share it with him. 

In the past I probably could have happily munched a packet of fudge easily, nowadays I do not think I could deal with the sugar coma.  

Sweet without the sugar 

This recipe was born from a desire to enjoy the flavour of fudge without the truckload of sugar. When we made a move to remove sugar from our lives as much as possible, I noticed a change in my taste buds. What once was just a sweet treat is now so sickly sweet, I can’t eat it. 

I like to look for alternatives that mean I get all the flavour without any of the adverse effects of ingredients that don’t agree with me. For this recipe I swapped out the sugar for honey, this created a delicate balance of sweet but not too sweet with all the rich flavour you get with original fudge. 

Kid approved 

The final hurdle I usually have any new recipe is if the kids will like it. Sometimes they like a recipe, but the response can be lukewarm, they eat what I have made, but it takes a few days for them to work their way through everything. 

This is not one of those recipes. This fudge didn’t last the weekend; the fudge was nabbed out of the fridge after lunch, as a refuel when they got back from the play park and after dinner. These treats are little boy (and big boy) approved. 

Primal fudge recipe 

Primal fudge ingredients
Primal fudge ingredients

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 
Place the cacao powder in a large bowl.
Place the cacao powder in a large bowl.
Add the melted coconut oil and honey to the bowl.
Add the melted coconut oil and honey to the bowl.
Mix well with a spatula.
Mix well with a spatula.
Add the seed butter to the bowl.
Add the seed butter to the bowl.
Mix well.
Mix well.
Take a silicone cupcake pan.
Take a silicone cupcake pan.
Pour the mix into the cupcake pan.
Pour the mix into the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
Primal fudge ready for eating.
Primal fudge ready for eating.

Primal fudge

  • Servings: 24
  • Rating: ★★★★★
  • Print

Fudge, yes it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 

Directions

  1. Melt coconut oil either in the microwave or in a saucepan. 
  2. Don’t overheat the coconut oil, it should be liquid not bubbling. 
  3. Place all of the ingredients in a food processor and blend them together.
  4. Alternatively you can mix by hand.
  5. Add the cacao powder in a large mixing bowl
  6. Add the melted coconut oil and mix with a spatula.
  7. Add the seed butter to the bowl.
  8. Mix well.Mix well.
  9. Pour the mix into paper-lined muffin tin cups /silicone muffin cups.
  10. Fill each cup halfway.
  11. Place the muffin cups in the fridge for 30 minutes or freeze for 10 minutes. 
  12. Pop the fudge out once it is set.
  13. Store in a sealed container in the fridge. 

Nutrition

Per Serving: 89 calories; 7 g fat; 5 g carbohydrates; g protein

Equipment 

  • Saucepan 
  • Food processor 
  • Muffin tin or silicone muffin cups
  • Measuring cups
  • Measuring spoons
  • 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.

Porkips

Leave a comment

Meat chips 

You may have already figured out that meat is a huge deal in our house; our family motto may need to be meat with everything. Protein-rich snacks are a firm favourite for everyone including the cat. 

We all know chips and dips are awesome, the downside is the bloating and carb coma. Enter the salty alternative to standard chips – porkips. 

Pork whats? 

These chips are just meat. They are crunchy and salty goodness. I usually break out these bad boys for special occasions like birthdays and Christmas. They last about 5 minutes once they are done, they are easy to make and if you can stop them being eaten as is go great with dips. 

Porkip recipe

Ingredients

  • 10 slices of prosciutto di Parma

Porkips

  • Servings: 20
  • Rating: ★★★★★
  • Print

salty alternative to standard chips - porkips.



Credit: Cath @ easycleaneats

Ingredients

  • 10 slices of prosciutto di Parma

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. Line a baking tray with baking paper; layout slices on the baking paper
  3. Bake for 10/15 minutes until crunchy then allow them to cool (if you can)
  4. If they get to a point where they have cooled they are good to eat (you have also managed to get much further than we do), if they survive the day you can store them in an airtight container for about 4 days in the fridge.

Nutrition

Per Serving: 122 calories; 7.5 g fat; 0 g carbohydrates; 13.5 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner 
  • Cooling rack

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.

Pre workout bars

Leave a comment

Refuelling on the go 

One of my biggest challenges is eating enough food, crazy but true. I do a lot of activity, and that often means I need to get more calories in to make sure I have enough energy for the day. When you don’t eat processed foods, it can be hard to cram in calories that, you need to keep your body ticking over. Having snacks that I can keep in my bag and eat on the go have been vital in keeping me going recently. 

Protein bars that don’t taste like cardboard 

I’ve tried some protein bars and have to say most of them taste like cardboard, snacking on cardboard isn’t something I want to make a habit of so I came up with my own bars. These bars are a perfect mix of protein, fat and carbs without too much of any one thing; they are the ideal pre or post workout bars. 

No fridge needed 

It might be winter down here in New Zealand, but winter in Auckland isn’t freezing, which means keeping snacks safe to eat can be a challenge. I like to keep my snacks in my bag, so they are always close by and ready to be munched. This can be an issue when you use eggs in baking, that was a primary driver for using chia seeds in this recipe. These bars don’t need to be kept in the fridge, I pop one in my bag in the morning, and it is still perfect for eating on my way to yoga after work. I keep the batch in the fridge to make sure they don’t get funky, but they survive nicely for a day in my gym bag. 

They are easy to make; don’t have any added nasties and they even pass the little boy taste test. If you want a balanced snack that will keep you going gives these bars a go. 

Workout bars recipe

Pre workout bars ingredients

Ingredients

  • 2 cup cooked steel cut oats 
  • 1 cup ground pumpkin seeds 
  • 2 scoops protein powder
  • 1/4 cup chia seeds, soaked 
  • 2 tbsp. cacao powder 
  • 1/4 tsp. salt 

Pre workout bars

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

bars. These bars are a perfect mix of protein, fat and carbs without too much of any one thing; they are the ideal pre or post workout bars. 



Credit: Cath @ easycleaneats

Ingredients

  • 2 cup cooked steel cut oats 
  • 1 cup ground pumpkin seeds 
  • 2 scoops protein powder
  • 1/4 cup chia seeds, soaked 
  • 2 tbsp. cacao powder 
  • 1/4 tsp. salt 

Directions

  1. Preheat the oven to 160 degrees C/ 320 degrees F.
  2. In a large bowl mix together, all of the ingredients to form a thick paste, if the mixture is too dry add a little coconut water to bring it all together. 
  3. Line a baking pan with some baking paper, add the mix to the pan and press it down. 
  4. Alternatively use a muffin pan and divide the mixture between the muffin pan.
  5. Bake the mixture for 20 minutes.
  6. Cut into bars or remove them from the muffin tin.
  7. Allow the bars to cool on a cooling rack.
  8. Store them in the fridge in an airtight container. 

Nutrition

Per Serving: 128 calories; 5 g fat; 13 g carbohydrates; 8 g protein

Equipment

  • Bowl
  • Spoon
  • Spatula
  • Baking pan/ Muffin tin
  • Cooling rack
  • 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.

Avocado tuna melts

Leave a comment

Do we have tuna? 

That is usually the response to the question what do you want for lunch? I won’t go into how much when people answer a question with a question. Let’s focus on the recurring request for tuna every weekend. Every week it is the same request for a tuna cheese melt. I don’t have any issues with providing tuna for lunch; I get bored with the leftover tuna in the fridge and no desire to eat it. 

How to make tuna interesting 

I have to admit I find tinned tuna very difficult to eat on its own. I know it is good for me, but it is just so boring! To make tuna more interesting and look for an alternative to the standard tuna melt. I came up with these avocado tuna melts. 

Two birds with one grill 

I figured that if we have the grill on to make tuna melts on bread. There is no reason I couldn’t create a bread free tuna melt that has an interesting flavour and didn’t take a lifetime to make. The avocado tuna melt was born. Avocado is the perfect ingredient that makes the tuna boring, adds a creamy texture that stands up to the heat of the grill. 

If you want a way to use up those uneaten bits of tuna, give these melts a go. 

Avocado tuna melt recipe 

Avocado tuna melts ingredients

Ingredients 

  • 1 avocado 
  • 2 cans of tuna 
  • 2 tbsp. Parsley, chopped 
  • 1 tbsp. Lemon juice 
  • 1/2 tsp. smoked paprika 
  • 1/4 tsp. salt 
  • 1/4 tsp. black pepper 
  • 1/4 cup gruyere cheese, grated 
  • 2 tbsp. Chives, chopped 
Cut the avocado in half lengthwise
Cut the avocado in half lengthwise 
Cut the avocado in half lengthwise
Cut the avocado in half lengthwise 
Remove the pit
Remove the pit
Scoop out the avocado flesh
Scoop out the avocado flesh
Scoop out the avocado flesh into a large mixing bowl.
Scoop out the avocado flesh into a large mixing bowl.
Put the avocado skins on a lined baking tray.
Put the avocado skins on a lined baking tray.
Mash the avocado with a fork.
Mash the avocado with a fork.
Add the tuna to the avocado and mix.
Add the tuna to the avocado and mix.
In a the bowl add the parsley, lemon juice, paprika, salt, and pepper.
In a the bowl add the  parsley, lemon juice, paprika, salt, and pepper. 
Mix well
Mix well
Add the tuna avocado mix back into the avocado skin.
Add the tuna avocado mix back into the avocado skin then bake
Top the tuna mix with the cheese and grill again to melt the cheese. 
Melt the cheese.
Melt the cheese. 
Garnish with chopped chives and serve. 

Avocado tuna melt

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

Avocado is the perfect ingredient that makes the tuna boring, adds a creamy texture that stands up to the heat of the grill. 



Credit: Cath @ easycleaneats

Ingredients

  • 1 avocado
  • 2 cans of tuna
  • 2 tbsp. Parsley, chopped
  • 1 tbsp. Lemon juice
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 cup gruyere cheese, grated
  • 2 tbsp. Chives, chopped

Directions

  1. Preheat grill on the highest setting.
  2. Cut the avocado in half lengthwise and remove the pit.
  3. Scoop out the avocado flesh and coarsely chop it.
  4. In a bowl mix together the avocado, tuna, parsley, lemon juice, paprika, salt, and pepper.
  5. Add the tuna avocado mix back into the avocado skin.
  6. Grill for 5 minutes so that the tuna and avocado starts to colour.
  7. Top the tuna mix with the cheese and grill again to melt the cheese.
  8. Garnish with chopped chives and serve.

Nutrition

Per Serving: 240 calories; 17 g fat; 8 g carbohydrates; 17 g protein

Equipment  

  • Knife  
  • Chopping board  
  • Mixing bowl  
  • Spoon  
  • Fork  
  • Baking tray   
  • 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.

Quick bread

Leave a comment

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.

Chocolate Drops

Leave a comment

My family love chocolate, when I say love I mean it, they will eat chocolate multiple times a day if I let them. I don’t mind them eating chocolate but like to make the chocolate as healthy as possible.

Chocolate drops ready to eat.
Chocolate drops ready to eat.

Slightly better for you

If you are looking for a sweet treat that doesn’t leave you feeling guilty, this could be the treat for you. The combination of chocolate, seeds and berries is perfect. You can make these up and keep them in the fridge (if they last that long), so you have a treat on hand when you need one.

Chocolate drops recipe 

Chocolate drops ingredients
Chocolate drops ingredients

Ingredients

  • 2 tbsp. chia seeds
  • 3 tbsp. sunflower seeds
  • 3 tbsp. pumpkin seeds
  • 3 tbsp. goji berries
  • 2 tbsp. coconut chips
  • 1/4 cup homemade chocolate
Chocolate drops with some white chocolate drizzle.
Chocolate drops with some white chocolate drizzle.

Chocolate drops  

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

Chocolate treats that don’t make you feel guilty



Credit: Cath @ easycleaneats

Ingredients

  • 2 tbsp. chia seeds
  • 3 tbsp. sunflower seeds
  • 3 tbsp. pumpkin seeds
  • 3 tbsp. goji berries
  • 2 tbsp. coconut chips
  • 1/4 cup homemade chocolate

Directions

  1. Melt the chocolate so that it is easy to pour, I like to use a saucepan.
  2. In a bowl mix the seeds and dried fruit.
  3. Line a baking tray with baking paper or a silicone liner.
  4. Pour the chocolate onto the baking tray.
  5. Sprinkle the seed and fruit mix over the top of the chocolate and press it in slightly.
  6. Put the chocolate into the fridge and allow it to set.
  7. Once the chocolate is set cut it into squares.
  8. Store the chocolate in a jar or an airtight container in the fridge.Store the chocolate in a jar or an airtight container in the fridge.

Nutrition

Per Serving: 90 calories; 6 g fat; 8.5 g carbohydrates; 3.9 g protein

Equipment

  • Mixing bowl
  • Saucepan
  • Spatula
  • Baking paper
  • Baking paper or a silicone liner 
  • 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.

Apple chips

Leave a comment

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. 

Getting off the sugar train

Over the last year, sugar has crept back into my diet, and I’ve noticed the adverse effects of late. Between busy work life and lots of travel for work, I have found it challenging to eat clean and stay healthy. I decided to get back on the sugar-free wagon and start feeling more like myself again.

Easy snack

Apple chips are a cheap and easy snack. They make a great alternative to potato chips; they are sweet, crisp and slightly addictive. If you are looking for a way to get fruit into little people, they are a brilliant option.

Apple chips recipe

Ingredients

  • 3 apples
  • 2 tsp. ground cinnamon

“Apple

  • Rating: ★★★★★
  • Print


Credit: Cath @ easycleaneats

Ingredients

  • 3 apples
  • 2 tsp. ground cinnamon

Directions

  1. Preheat your oven to 100 degrees C/ 220 degrees F.
  2. Line two baking trays with baking paper or a silicone liner.
  3. Cut the apples into thin slices, for uniform size slices you can use a mandolin.
  4. Spread the apple slices on the baking trays, making sure you have no overlapping edges.
  5. Sprinkle the ground cinnamon on top of the apples.
  6. Place the baking trays in the oven.
  7. Leave the chips in the oven for two hours; turn them over after the first hour.
  8. Let the chips cool before eating.
  9. Keep the chips in an airtight container in the fridge for up to a week

Nutrition

Per Serving: 40 calories; 0 g fat; 11 g carbohydrates; 0 g protein

Equipment

  • Knife 
  • Chopping board
  • Mandolin
  • Baking tray
  • Baking paper or 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.

Kale chips

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.

Kale chips fresh from the oven and ready for eating

A surprise request

I like kale, I have for a very long time, but green vegetables haven’t always been a favourite in our house. Can you imagine my surprise when Liam, the child that hated all vegetables, one weekend asked out of the blue if he could have some kale chips? I was glad I was sitting down when he asked otherwise I may have fallen over. When Liam asked for them, I was more than happy to make him a nice healthy snack.

A family staple

Since that first request, kale chips have been something of a staple when it comes to snacking. Over the years we have experimented with different flavours for the family, here are a few of our favourites

  • paprika and chilli
  • ginger and lime
  • chipotle and coriander

Kale chips recipe


Ingredients

  • 1 bunch of kale, washed and dried
  • 2 tbsp. olive oil
  • Salt to taste

Kale chips

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

These kale chips are a healthy snack option that will keep the entire family happy.



Credit: Cath @ easycleaneats

Ingredients

  • 1 bunch of kale, washed and dried
  • 2 tbsp. olive oil
  • Salt to taste

Directions

  1. Preheat the oven to 150 degrees C/ 300 degrees F
  2. Line a tray with baking paper or a silicone liner.
  3. Remove the centre stems and either tear or cut up the leaves.
  4. In a bowl put the oil and salt then add the kale.
  5. Toss everything together in the bowl, so all the leaves are coated in oil.
  6. Spread on a baking tray, you may need to use two, depending on the amount of kale.
  7. Bake at 150 degrees for 15 minutes or until crisp.
  8. Eat them when they are fresh out of the oven otherwise, they get a bit chewy.Eat them when they are fresh out of the oven otherwise, they get a bit chewy.

Nutrition

Per Serving: 94 calories; 7.3 g fat; 6.7 g carbohydrates; 2.2 g protein


Flavours

Here are the ingredient for some alternatives. You can add the extra flavours when you toss the kale in the oil.

  • 1 tsp. paprika and 1/2 tsp. ground chill
  • 1 tsp. ground ginger and 1 tbsp. lime juice
  • 1 tsp. ground coriander and 1/2 tsp. ground chipotle

Equipment

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