Cottage Pie

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. 

A fresh spin on a classic

The traditional cottage pie was a way to use leftover roasted meat from the Sunday dinner and topping the pie with mashed potato to make the leftovers go a little further. Obviously, the person who first came up with the cottage pie didn’t have a hungry family like mine to feed; having leftover meat does not happen in my house often. My version of cottage pie comes with a big helping of beef mince to keep my hungry boys happy.

Lower carbs big flavour

I wanted to make a lower-carb version of the traditional cottage pie by swapping out the mashed potatoes for mashed cauliflower. The cauliflower mash is a great way to reduce carbs without trading off on flavour. 

Cottage pie recipe

Ingredients

  • 750g minced beef
  • 2 tsp. oil
  • 1 onion, finely chopped
  • 1 carrot, finely diced
  • 1 celery stick, finely chopped
  • 1/4 cup tomato sauce
  • 2 tsp. Worcestershire
  • Freshly ground pepper
  • 1 tbsp. butter, melted
  • 1 head cauliflower
  • 2 cups vegetables to serve

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

In a large frying pan, heat the oil over medium-high heat.

Add the onion, carrot and celery to the pan, cook for 5 to 7 minutes or until tender.

Make sure to stir the vegetables often.

Add the mince to the pan and cook for a further 5 minutes or until mince is browned, stir regularly to break up the mince.

Reduce heat to medium-low, add the sauces, and season to taste.

Cover the pan and simmer for 15 minutes.

Remove the mix from the heat and set to one side.

To make your mash topping, chop the cauliflower into chunks and place in a steamer*

Steam the cauliflower until it is tender, remove from the heat and allow it cool a little.

Use a food processor to blend down the cauliflower with the butter until you get a smooth consistency.

Spoon the meat mixture into a large baking dish and top with the cauliflower mash.

Bake for 20 to 25 minutes or until piping hot and the mash is golden.

  • Servings: “6
  • Rating: ★★★★★
  • Print

“A



Credit: Cath @ easycleaneats

Ingredients

  • 750g minced beef
  • 2 tsp. oil
  • 1 onion, finely chopped
  • 1 carrot, finely diced
  • 1 celery stick, finely chopped
  • 1/4 cup tomato sauce
  • 2 tsp. Worcestershire
  • Freshly ground pepper
  • 1 tbsp. butter, melted
  • 1 head cauliflower
  • 2 cups vegetables to serve

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. In a large frying pan, heat the oil over medium-high heat.
  3. Add the onion, carrot and celery to the pan, cook for 5 to 7 minutes or until tender.
  4. Make sure to stir the vegetables often.
  5. Add the mince to the pan and cook for a further 5 minutes or until mince is browned, stir regularly to break up the mince.
  6. Reduce heat to medium-low, add the sauces, and season to taste.
  7. Cover the pan and simmer for 15 minutes.
  8. Remove the mix from the heat and set to one side.
  9. To make your mash topping, chop the cauliflower into chunks and place in a steamer*
  10. Steam the cauliflower until it is tender, remove from the heat and allow it cool a little.
  11. Use a food processor to blend down the cauliflower with the butter until you get a smooth consistency.
  12. Spoon the meat mixture into a large baking dish and top with the cauliflower mash.
  13. Bake for 20 to 25 minutes or until piping hot and the mash is golden.
  14. *if you don’t have a steamer, you can use a colander over the top of a pan of boiling water

Nutrition

Per Serving:249 calories; 10.1 g fat; 1.1 g carbohydrates; 20.1 g protein

Equipment

  • Frying pan
  • Wooden spoon
  • Vegetable steamer
  • Tongs
  • Food processor
  • Spatula
  • Baking dish 

Nutritional disclaimer

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


Jalapeno popper soup

I can’t have anything nice

It is getting harder to find a meal that I can have without sharing it with everyone. I know I shouldn’t complain that the kids are getting into new kinds of food, and we can have a more extensive range of dishes for our family menu, but I’m not happy about sharing some things. 

Let me explain

Recently I’ve been trying to eat a higher fat diet and manage the amount of carbs I’m eating, I haven’t gone full keto, but I’m trying to do more keto meals. I made a big batch of white chilli to have as meals in the freezer, 12 portions packaged up in the freezer. I also made cauliflower chowder and beef stroganoff. In all, I had 24 portions of food that would fit my way of eating; not a bad effort for 2 hours of work. Before I even had one meal, I lost three portions; Liam snarfed a chowder with bacon crumbles, and Jay snarfed a chilli and claimed another for his lunch. This wasn’t a one-off; my stash of meals is being raided almost daily; my tasty macro balanced meals disappear constantly. Unfortunately, this happens with everything. My solution to this food-stealing problem, add as much spice to my food as possible.

If you can’t stand the heat

My jalapeno plant has been producing like crazy, so I’m going to put them to good use. I figure putting a big batch of jalapenos in my soup means I can have it all to myself. This soup is (for now) the perfect meal that I don’t have to share.  The simple soup with bacon crumbles is easy to make and keeps in the fridge and freezer well.

Jalapeno pepper soup recipe

Ingredients 

  • 4 slices bacon
  • 250g cream cheese
  • 125 ml heavy cream
  • 2 cup chicken broth
  • 1/2 tsp garlic powder
  • 1/4 cup Cheddar cheese, grated
  • 1/4 cup Havarti cheese, grated
  • 4 jalapeno peppers, finely chopped

Jalapeno pepper soup

  • Servings: 6
  • Rating: ★★★★★
  • Print

Keto friendly soup that tastes great and has a great spicy kick



Credit: Cath @ easycleaneats

Ingredients

  • 4 slices bacon
  • 250g cream cheese
  • 125 ml heavy cream
  • 2 cup chicken broth
  • 1/2 tsp garlic powder
  • 1/4 cup Cheddar cheese, grated
  • 1/4 cup Havarti cheese, grated
  • 4 jalapeno peppers, finely chopped

Directions

  1. Take a saucepan over a medium heat.
  2. Cook the bacon in the saucepan in full slices.
  3. When the bacon is cooked, remove it from the pan and chop it up to use as a garnish later.
  4. Add the cream, cream cheese and broth to the saucepan, simmer gently.
  5. Keep the mixture moving so that it becomes a smooth mixture.
  6. Whisk in the garlic and the grated cheese.
  7. Add the jalapeno to the saucepan.
  8. Simmer until the soup thickens and the cheese is melted.
  9. When the soup is thickened, remove it from the heat.
  10. Serve with bacon bits sprinkled on top.

Nutrition

Per Serving: 305 calories; 29 g fat; 3 g carbohydrates; 8 g protein

Equipment 

  • Saucepan
  • Whisk
  • Spatula
  • Knife 
  • Chopping board 
  • Measuring cups
  • Measuring jug

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 stuffed pork roast

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 2017; 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.

A match made in heaven

Apple and pork are a match made in food heaven. Apple stuffed pork roast is one of my favourite dishes when the weather is cooling down outside. The apple and pork taste amazing together, and the Moroccan spice adds some extra warmth to the mix. If you are looking for something a little fancy during the winter, I can highly recommend this roast. 

Apple stuffed pork roast recipe

Ingredients

  • 1 tbsp. butter
  • 2 apples, peeled, cored, and sliced
  • 1 onion, chopped
  • 1 tsp. ground coriander
  • 1 tsp. ground cumin
  • 1 tsp. ground cinnamon
  • 1 tsp. ground ginger
  • 1 tsp. paprika
  • 1/2 tsp. ground turmeric
  • 1 tsp. salt
  • 1 tsp. 
  • 1kg boneless pork loin roast
  • 1 cup pressed apple juice

Instructions

Heat the oven to 220 degrees C/ 450 degrees F.

In a large frying pan, melt the butter.

Sauté the apples and onion over a medium.

Cook until the onions are soft.

Add the coriander, cumin, cinnamon, ginger, paprika, turmeric, salt and pepper.

Turn down the heat and let the apples soften.

Meanwhile, please the pork roast on a stable surface.

Cut any butchers string around the roast and flatten it out as much as possible.

Cut a lengthwise slit down the centre of the tenderloin to within 2 cm of the bottom.

Be careful not to cut all the way through.

Open up the cut so that the tenderloin lies flatter.

On each half, make another lengthwise slit down the centre to within 2 cm of the bottom.

If you aren’t confident with a knife, you can mallet the meat out flatter.

Cover the meat with cling film and flatten it to 1cm thickness with a mallet or rolling pin.

Spread the apple and onion mixture inside the pork.

Roll the loin back up to a single roll.

With some butchers string, put some loops around the roll to keep it all together.

Season the outside of the loin with salt and pepper.

Take a large baking dish, pour in the apple juice, and transfer the loin to the baking dish.

Cover the dish with baking foil.

Roast the loin for 15 minutes at 220 degrees C/ 450 degrees F

Reduce the heat to 160 degrees C/ 325 degrees F and roast for a further 45 minutes.

While the loin is cooking, baste it with the apple juice every 15 minutes or so.

Depending on your oven, it could take between 45 minutes and an hour for the roast to be done.

Let the roast rest for 10 minutes before serving.

Apple stuffed pork roast

  • Servings: “6
  • Rating: ★★★★★
  • Print

“This



Credit: Cath @ easycleaneats 

Ingredients

  • 1 tbsp. butter
  • 2 apples, peeled, cored, and sliced
  • 1 onion, chopped
  • 1 tsp. ground coriander
  • –1 tsp. ground cumin –1 tsp. ground cinnamon –1 tsp. ground ginger –1 tsp. paprika –1/2 tsp. ground turmeric –1 tsp. salt –1 tsp. pepper –1kg boneless pork loin roast –1 cup pressed apple juice 


Directions

  1. Heat the oven to 220 degrees C/ 450 degrees F.
  2. In a large frying pan, melt the butter.
  3. Sauté the apples and onion over a medium.
  4. Cook until the onions are soft.
  5. Add the coriander, cumin, cinnamon, ginger, paprika, turmeric, salt and pepper.
  6. Turn down the heat and let the apples soften.
  7. Meanwhile, please the pork roast on a stable surface.
  8. Cut any butchers string around the roast and flatten it out as much as possible.
  9. Cut a lengthwise slit down the centre of the tenderloin to within 2 cm of the bottom.
  10. Be careful not to cut all the way through.
  11. Open up the cut so that the tenderloin lies flatter.
  12. On each half, make another lengthwise slit down the centre to within 2 cm of the bottom.
  13. If you aren’t confident with a knife, you can mallet the meat out flatter.
  14. Cover the meat with cling film and flatten it to 1cm thickness with a mallet or rolling pin.
  15. Spread the apple and onion mixture inside the pork.
  16. Roll the loin back up to a single roll.
  17. With some butchers string, put some loops around the roll to keep it all together.
  18. Season the outside of the loin with salt and pepper.
  19. Take a large baking dish, pour in the apple juice, and transfer the loin to the baking dish.
  20. Cover the dish with baking foil.
  21. Roast the loin for 15 minutes at 220 degrees C/ 450 degrees F
  22. Reduce the heat to 160 degrees C/ 325 degrees F and roast for a further 45 minutes.
  23. While the loin is cooking, baste it with the apple juice every 15 minutes or so.
  24. Depending on your oven, it could take between 45 minutes and an hour for the roast to be done.
  25. Let the roast rest for 10 minutes before serving.

Nutrition

Per Serving: 246 calories; 8.1 g fat; 13.7 g carbohydrates; 33.1 g protein

Equipment

  • Knife
  • Chopping board
  • Cling film
  • Meat mallet or rolling pin
  • Frying pan 
  • Spatula
  • Butchers string
  • Baking dish
  • Tablespoon 

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.


How to roast peppers

Here is another quick, easy and practical post to add to your kitchen skill toolbox.

Let’s talk about peppers

Today I want to talk about peppers. It might not seem important, but the ability to roast your own peppers is not only a must but also super easy to do. As with most ingredients how you prepare them can enhance the flavour. This holds very true for roasting peppers. The roasting process brings out their sweetness. 

Yes, you can go to the supermarket and buy roasted peppers in a jar, but you miss out on the freshly roasted flavours. Plus you have to figure out what that firming agent is.

Roasted peppers can be used in a range of recipes; you can replace that tomato sauce for a pizza, add them to a salad or blend them down into soup.

Three ways to roast

There are a few methods you could use to roast your peppers

  • Oven roasting
  • Grill
  • Stovetop roasting

Stovetop Roasting 

If you are fortunate enough to have a gas cooker this method is the perfect option for roasting one or two peppers at a time. This method requires a little more effort from you but is still great.

  1. Turn your gas flame on to a low to medium heat.
  2. Place the pepper over the flame; I lean the pepper against the metal for pans. 
  3. When the skin of the pepper starts to colour rotate the pepper so that a new part of the skin is over the flame. Keep turning the pepper when the skin begins to colour.
  4. Keep turning the pepper when the skin begins to colour.
  5. When the pepper is charred take it off the heat, put them in a bowl, cover the bowl with cling film and let the peppers steam for 10 minutes
  6. After 10 minutes take the peppers out of the bowl and use your fingers to peel the skin away
  7. Use your fingers to peel the skin away
  8. Pull the stem out of the pepper and use a knife to scrape out the seeds.

Turn your gas flame on to a low to medium heat.

Place the pepper over the flame; I lean the pepper against the metal for pans. 

When the skin of the pepper starts to colour rotate the pepper so that a new part of the skin is over the flame. Keep turning the pepper when the skin begins to colour.

Keep turning the pepper when the skin begins to colour.

When the pepper is charred take it off the heat, put them in a bowl, cover the bowl with cling film and let the peppers steam for 10 minutes

After 10 minutes take the peppers out of the bowl and use your fingers to peel the skin awayUse your fingers to peel the skin away

Pull the stem out of the pepper and use a knife to scrape out the seeds.

Oven roasting

This is the easiest method because you can roast lots of peppers at the same time and the clean-up is a lot easier. 

  1. Preheat your oven to 200 degrees C/ 400 degrees F
  2. Start with some fresh peppers
  3. Line a baking tray with some aluminium foil
  4. Place the peppers on the baking sheet
  5. Place the peppers on the baking sheet
  6. Roast the peppers for 20 minutes then turn them and roast for another 20 minutes. When the peppers are soft and have collapsed in on themselves, they are ready. 
  7. When the peppers are soft and have collapsed in on themselves, they are ready.
  8. Remove the peppers from the oven and put them in a bowl, cover the bowl with cling film and let the peppers steam for 10 minutes
  9. Remove the peppers from the oven and put them in a bowl,
  10. After 10 minutes take the peppers out of the bowl and use your fingers to peel the skin away
  11. Use your fingers to peel the skin away
  12. Pull the stem out of the pepper and use a knife to scrape out the seeds.

Grilling

This method is similar to the oven roasting method, you can’t roast as many under a grill, but it is still an easy cleanup.

  1. Preheat your oven grill to its highest setting
  2. Line a baking tray with some aluminium foil
  3. Place the peppers on the baking sheet
  4. Grill the peppers for until the skin starts to colour, turn the peppers and continue to grill and turn until all parts of the pepper are coloured. 
  5. When the peppers are soft and have collapsed in on themselves, they are ready. 
  6. Remove the peppers from the oven and put them in a bowl, cover the bowl with cling film and let the peppers steam for 10 minutes
  7. After 10 minutes take the peppers out of the bowl and use your fingers to peel the skin away
  8. Pull the stem out of the pepper and use a knife to scrape out the seeds.

Ready to use

Once the peppers have been skinned and deseeded they are ready to slice and use. If you plan to keep them sort a while you can store the peppers on oil in the fridge, they should last for about a week.

Sliced peppers ready to use

How do you eat yours?

If you roast peppers what do you eat them with, let me know in the comments below


Lamb Koftas

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. 

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 changed 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.

Great for a bulk cook

Koftas have always been one of the regular bulk cooks and freeze options in my recipe book because they are simple to make and very quick to cook. This recipe is my go whenever I find minced lamb on offer. They are a brilliant option when you have a busy week but want a quick and tasty meal, and I like to serve them with salad and a simple dressing.

Lamb koftas recipe

Ingredients

  • 400g Lamb mince
  • 2 tsp. parsley
  • 1 tsp. garlic, crushed
  • 1 tsp. ground cumin
  • 1 1/2 tbsp. ground coriander 

Soak eight bamboo skewers in a glass of water for 10 minutes.

In a large mixing bowl, combine all the ingredients. 

When the meat is well mixed, divide the mix into eight balls.

Take one of the soaked skewers and shape a ball of the meat around the skewer. 

You should end up with a sausage on a stick.

Repeat with the remaining meat and skewers.

Heat a little oil in a frying pan over a medium heat.

Cook the koftas over a medium heat until the meat is browned all over. 

It should take 6-10 minutes. 

Alternatively, line a baking tray with baking paper or a silicone liner.

Pre heat the oven to 200 degrees C / 400 degrees F

Place the koftas on the baking tray

Bake for 10 minutes

Serve while the koftas are hot.

“Lamb

  • Rating: ★★★★★
  • Print

“A



Credit: Cath @ easycleaneats 

Ingredients

  • 400g Lamb mince
  • 2 tsp. parsley
  • 1 tsp. garlic, crushed
  • 1 tsp. ground cumin
  • 1 1/2 tbsp. ground coriander 

Directions

  1. Soak eight bamboo skewers in a glass of water for 10 minutes.
  2. In a large mixing bowl, combine all the ingredients. 
  3. When the meat is well mixed, divide the mix into eight balls.
  4. Take one of the soaked skewers and shape a ball of the meat around the skewer. 
  5. You should end up with a sausage on a stick.
  6. Repeat with the remaining meat and skewers.
  7. Heat a little oil in a frying pan over a medium heat.
  8. Cook the koftas over a medium heat until the meat is browned all over. 
  9. It should take 6-10 minutes. 
  10. Alternatively, line a baking tray with baking paper or a silicone liner.
  11. Pre-heat the oven to 200 degrees C/ 400 degrees F
  12. Place the koftas on the baking tray
  13. Bake for 10 minutes
  14. Serve while the koftas are hot.

Nutrition

Per Serving:303 calories; 11 g fat; 2 g carbohydrates; 17 g protein

Equipment

  • Bamboo skewers
  • Mixing bowl
  • Frying pan

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.


Mustard herb crusted chicken

Chicken again? 

I do like to mix things up a little when it comes to chicken. We eat a reasonable amount of chicken; it can get boring if you don’t add a bit more flavour now and then.  

It is crust but not as you know it. 

Normally crusted chicken will be panko or, but I like to do things a little differently. The crust for this chicken comes entirely from items in my pantry and fridge, a quick raid around the kitchen and I was ready to go. I didn’t have to buy anything special for this recipe, and it took very little work to get a crisp and tasty coating. 

Cheese is the key 

I think a great crust needs to have some crunch; it can be challenging to get a good crunch from a coating that doesn’t use breadcrumbs. The solution is to add cheese. Not all cheese will give you a crunch; most will not give you a crunch at all; you will probably get a fatty coating. To get a crunch in your coating Parmesan cheese is the key. When Parmesan cheese cooks it gives up some fat but as it cools it gives you a nice crisp crunch to your coating.

Mustard herb crusted chicken recipe

Ingredients

  • 450g chicken breasts
  • 1 tbsp. basil
  • 1 tbsp. thyme
  • 1 tbsp. oregano
  • 2 garlic cloves, minced
  • 6 tbsp. Dijon mustard
  • 1/2 cup coconut flour
  • 1/4 cup tapioca flour
  • 1/4 cup Parmesan cheese, grated
  • 1 tbsp. olive oil
  • minced parsley for serving (optional)

Preheat the oven to 200 degrees C/ 400 degrees F.

Slice each chicken breast in half lengthwise, and then flatten each cutlet out between some cling film.

In a bowl mix together the herbs, garlic and mustard together.

On a plate mix together the flours and cheese.

Coat each of the chicken with the mustard and herb mix before covering the chicken in the flour and cheese mixture.

Heat some oil over a medium to high heat, fry off each of the chicken breast until they are golden brown on each side.

Place breasts on a baking tray lined with baking paper or a silicone liner.

Bake for 10 minutes at 165 degrees C 325 degrees F.

Sprinkle with chopped parsley to serve.

Mustard herb crusted chicken

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

Ingredients

  • 450g chicken breasts
  • 1 tbsp. basil
  • 1 tbsp. thyme
  • 1 tbsp. oregano
  • 2 garlic cloves, minced
  • 6 tbsp. Dijon mustard
  • 1/2 cup coconut flour
  • 1/4 cup tapioca flour
  • 1/4 cup Parmesan cheese, grated
  • 1 tbsp. olive oil
  • minced parsley for serving (optional)

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F.
  2. Slice each chicken breast in half lengthwise, and then flatten each cutlet out between some cling film.
  3. In a bowl mix together the herbs, garlic and mustard together.
  4. On a plate mix together the flours and cheese.
  5. Coat each of the chicken with the mustard and herb mix before covering the chicken in the flour and cheese mixture.
  6. Heat some oil over a medium to high heat, fry off each of the chicken breast until they are golden brown on each side.
  7. Place breasts on a baking tray lined with baking paper or a silicone liner.
  8. Bake for 10 minutes at 165 degrees C 325 degrees F.
  9. Sprinkle with chopped parsley to serve.

Nutrition

Per Serving: 230 calories; 15g fat; 13g carbohydrates; 21g protein

Equipment

  • Knife
  • Chopping board
  • Small bowl
  • Plate
  • Frying pan
  • Baking tray
  • Baking paper or a silicone liner
  • Measuring spoons
  • Measuring cups
  • Scales

Nutritional disclaimer

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


Prawn and Avocado Salad

What to do with extra avo

I have an abundance of avocados at that moment; they are in season here in New Zealand, which means I can’t resist picking up a bag every time I head to the supermarket. The warmer weather means I get a few ripe avocados at a time and need to do something with it. While I love guacamole and never say no to smashed avo on toast, I have to put a meal on the table that is more of a balanced meal.

Quick and easy meal

I cooked up a batch of garlic prawns the other day and had a large enough portion left to feed the family. I grabbed my perfectly ripe avocado and threw together this tasty salad in less than 20 minutes. No cooking, just chopping and mixing; if you want to save on washing up, you can even use your salad bowl to put it all together.

Prawn and avocado salad recipe

Ingredients

  • 1/4 cup red onion, chopped
  • 2 limes, juice of
  • 1 tsp. olive oil
  • salt and black pepper to taste
  • 450g jumbo prawns, cooked, peeled prawns and chopped
  • 1 tomato, diced
  • 1 avocado, diced
  • 1 jalapeño, diced fine
  • 1 tbsp. coriander chopped

Combine the red onion, lime juice, olive oil, salt and pepper in a small bowl.

Let them marinate at least 5 minutes.

While they marinade, put together the rest of the salad.

In a large bowl, combine chopped prawns, avocado, tomato, jalapeño.

Add the marinaded onions along with the marinade to the large bowl.

Gently toss to mix everything evenly.

Season to taste, then add the coriander before serving.

Prawn and avocado salad

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

Ingredients

  • 1/4 cup red onion, chopped
  • 2 limes, juice of
  • 1 tsp. olive oil
  • salt and black pepper to taste
  • 450g jumbo prawns, cooked, peeled prawns and chopped
  • 1 tomato, diced
  • 1 avocado, diced
  • 1 jalapeño, diced fine
  • 1 tbsp. coriander chopped

Directions

  1. Combine the red onion, lime juice, olive oil, salt and pepper in a small bowl.
  2. Let them marinate at least 5 minutes.
  3. While they marinade, put together the rest of the salad.
  4. In a large bowl, combine chopped prawns, avocado, tomato, jalapeño.
  5. Add the marinaded onions along with the marinade to the large bowl.
  6. Gently toss to mix everything evenly.
  7. Season to taste, then add the coriander before serving.

Nutrition

Per Serving: 129 calories; 5.1g fat; 5g carbohydrates; 16.5g protein

Equipment

  • Measuring cups
  • Measuring spoons
  • Fork/citrus juicer
  • Knife
  • Chopping board
  • Large mixing bowl
  • Small mixing bowl
  • Wooden spoon or 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.


Tuna and Kale Salad

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. 

Making the most of leftovers

Leftovers are not something that I am used to having, usually everything that gets cooked gets eaten right away, cauliflower rice is probably the exception to the rule. With a few pantry staples and leftovers, you can have this fresh, crunchy and very filling salad that is perfect for lunch

Tuna and kale salad recipe

Ingredients

  • 1 bunch kale
  • 425g tinned tuna in spring water
  • 1 tbsp. ginger, grated
  • 1/4 cup herbs, chopped
  • 3 spring onions
  • 2 cups cauliflower rice
  • 2 tbsp. coconut aminos
  • 2 tbsp. lime juice
  • Sprinkle of sesame seeds – optional

Instructions

Remove the stems from the kale.

Add some water to the bottom of a saucepan and put a steaming basket on the top of the saucepan.

Let the water come to boil and steam started to come up through the basket.

Add the kale to the steaming basket and let it wilt, it should take about 5 minutes.

Remove the wilted kale from the basket and chop it roughly.

Add the kale to a large mixing bowl and let it cool slightly.

Add the remaining ingredients to the mixing bowl and mix well.

Serve or put in the fridge until you are ready to eat it.

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“This



Credit: Cath @ easycleaneats

Ingredients

  • 1 bunch kale
  • 425g tinned tuna in spring water
  • 1 tbsp. ginger, grated
  • 1/4 cup herbs, chopped
  • 3 spring onions
  • 2 cups cauliflower rice
  • 2 tbsp. coconut aminos
  • 2 tbsp. lime juice

Directions

  1. Remove the stems from the kale.
  2. Add some water to the bottom of a saucepan and put a steaming basket on the top of the saucepan.
  3. Let the water come to boil and steam started to come up through the basket.
  4. Add the kale to the steaming basket and let it wilt, it should take about 5 minutes.
  5. Remove the wilted kale from the basket and chop it roughly.
  6. Add the kale to a large mixing bowl and let it cool slightly.
  7. Add the remaining ingredients to the mixing bowl and mix well.
  8. Serve or put in the fridge until you are ready to eat it.

Nutrition

Per Serving: 186 calories; 2.1 g fat; 10.2 g carbohydrates; 31 g protein

Equipment

  • Knife
  • Chopping board
  • Saucepan
  • Steaming basket
  • Mixing bowl
  • 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.


How to steam vegetables

Steaming vegetables is a quick and easy option for getting vegetables onto your plate. 

Steaming your vegetables is a great way of keeping some of the crunch in your vegetables, none of us likes soggy broccoli with dinner. 

Here are some things you may need to know about how you can get perfect steamed vegetables every time. 

One important factor in steaming vegetables is keeping your vegetables the same size, if vegetables are cut to the same size they will cook at the same rate, this means you will be getting consistent texture in the finished vegetables.

Do not overfill the steamer, too much in one batch will mean some vegetables will overcook and others will barely be heated through.

Steam the dense vegetables first; things like carrots take slightly longer to cook than things like broccoli, if you are steaming a mix of vegetables try adding the dense first and tender vegetables towards the end. 

If you do not want mushy vegetables set a timer, steaming is quick so try checking your veggies after 3 minutes; you should be able to tell how much longer they need to cook.

Take the vegetables out just before they are done, this means you will not overcook them and end up with a mushy mess but perfectly cooked vegetables.

Different vegetables take different lengths of time to steam; this is a rough idea of how long some commonly used vegetables take to steam 

  • Spinach and Rocket: 3 minutes 
  • Peas: 3 minutes 
  • Broccoli Florets, Cauliflower Florets, Green Beans: 5 to 7 minutes 
  • Carrots, Potatoes, Turnips, Squash: 8 to 20 minutes 
  • Kale and Collards: 10 minutes 

How to Steam Vegetables 

Ingredients 

  • Any vegetables you want to steam 

Equipment 

  • Chopping board 
  • Chef’s knife 
  • Small saucepan with lid 
  • Steamer basket or colander 

Instructions

Cut the vegetables into uniformly sized pieces. The smaller the pieces the faster they will cook. 

Add 2-3cm of water to the pan and place the steamer basket or colander on top of the pan, the basket or colander should not touch the water. 

Bring the water to a boil, when you can see steam rising from the pot it is ready to use. 

Add your vegetables to the steamer basket or colander and cover with a lid. 

Check on the vegetables after approximately 3 minutes, vegetables will be ready when they are just tender and often look vibrantly and brightly coloured when they are ready. 

Remove the vegetables when they have a little crunch left, they will continue to cook even when they come out of the steamer 

Freshly steamed vegetables are great served with a little olive oil or some butter. 

Instructions

  1. Cut the vegetables into uniformly sized pieces. The smaller the pieces the faster they will cook. 
  2. Add 2-3cm of water to the pan and place the steamer basket or colander on top of the pan, the basket or colander should not touch the water. 
  3. Bring the water to a boil, when you can see steam rising from the pot it is ready to use. 
  4. Add your vegetables to the steamer basket or colander and cover with a lid. 
  5. Check on the vegetables after approximately 3 minutes, vegetables will be ready when they are just tender and often look vibrantly and brightly coloured when they are ready. 
  6. Remove the vegetables when they have a little crunch left, they will continue to cook even when they come out of the steamer 
  7. Freshly steamed vegetables are great served with a little olive oil or some butter. 

Seared Ginger Prawns

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. 

Seared ginger prawns recipe

Ingredients

  • 500g prawns
  • 4 tbsp. olive oil
  • 3 cm piece of ginger, thinly sliced
  • Pinch ground black pepper

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 ginger.

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

Be careful not to burn the ginger.

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

Remove the prawns from the pan.

Season with black pepper to serve.

“Seared

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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 off the shell, then squeeze the prawn’s tail 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 olive oil and ginger.
  5. When the ginger starts to colour, add the prawns to the pan.
  6. Be careful not to burn the ginger.
  7. Cook the prawns for 5-6 minutes or until the prawns are cooked.
  8. Remove the prawns from the pan.
  9. Season with black pepper 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.