I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So, this recipe is designed to be healthy, delicious and easy to make. You can cook this meal in a single pan. The preparation takes no more than 20 minutes and is portioned to feed four adults.
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.
I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight.
We all struggle to make healthy and tasty meals while keeping on top of everything else in life.
This recipe is healthy, delicious and easy to make recipes that you can cook on a single tray in the oven. The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing.
Each meal is portioned to feed four adults.
Marinade makes it better
This is my go-to marinade for chicken at the minute. To free up some time on the weekends I have been bulk buying meat, preparing and then freezing the meat. Chicken has been the primary meat over the last few weeks, but it can get boring quickly. Enter this amazing marinade. When we can’t face boring plain chicken any more, I pull the chicken out to defrost before we go to bed. Next morning, I put the chicken in the marinade and let it hang out in fridge for the day. After our workouts I cook the chicken and stick it with some veggies.
Dinner sorted.
Lemon marinade recipe
Ingredients
Lemon marinade ingredients.
250ml plain yoghurt
2 garlic cloves
1 tsp. chilli powder
1 tbsp. ground coriander
juice and zest 1 lemon
Add the yoghurt, chilli powder and ground coriander to a bowl.Add the garlic, lemon zest and juice to the bowl and mix well.Lemon marinade mixed and ready to use.Chicken coated in marinade.Marinaded chicken straight from the oven.
A fresh and zesty marinade that is a great way to make your chicken tasty and juicy
Credit: Cath @ easycleaneats
Ingredients
250ml plain yoghurt
2 garlic cloves
1 tsp. chilli powder
1 tbsp. ground coriander
juice and zest 1 lemon
Directions
Instructions
Finely mince the two garlic cloves, mix in a bowl with yoghurt, chilli powder, coriander and lemon juice and zest.
If marinating overnight you can add chicken and marinade to a zip lock bag and put it in the fridge if you are going to cook your chicken in a few hours just add the chicken to the bowl, cover the bowl and put it in the fridge.
When you are ready to cook the chicken, remove any excess marinade, and cook
The meat should remain very succulent because of the yoghurt.
Cook the meat however you like.
Nutrition
Per Serving: 205 calories; 0 g fat; 24 g carbohydrates; 17 g protein
Equipment
Knife
Chopping board
Mixing bowl
Zip lock bag
Measuring cup
Measuring spoons
Zester
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.
I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight.
We all struggle to make healthy and tasty meals while keeping on top of everything else in life.
This recipe is healthy, delicious and easy to make recipes that you can cook on a single tray in the oven. The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing.
Each meal is portioned to feed four adults.
Tom Kha Kai or Tom Kha Gai
This classic soup has quintessential Thai ingredients. This chicken and coconut soup is rich and flavourful. There are many variations to the soup, but a few constants, coconut milk, lemongrass, chillies and ginger are usually the base of the soup. A little fish sauce, mushrooms, coriander and kaffir lime leaves can be added for a bit more depth and flavour. I’ve put together this recipe as a basic and easy base that you can add to depending on what you have in the pantry.
Tom Kha Kai recipe
Ingredients
Tom Kha Kai ingredients
4 chicken breasts, cubed
2 cups coconut milk
1 tsp. ginger powder
2 spring onions, chopped
2 serrano chillies, chopped
2 tsp. lemongrass
1 juiced lime
Simmer the chicken until it is tender.Stir in the lime juice.Tom Kha Kai
Bring one cup coconut milk to boil in a large saucepan.
Add the chicken, lemongrass, and ginger to the coconut milk, reduce to a medium heat.
Put the lid on the saucepan, simmer until the chicken is tender and cooked through.
Add the rest of the coconut milk to the pan along with the spring onions and chillies, let the liquid come back to the simmer.
Stir in the lime juice just before serving.
Nutrition
Per Serving: 195 calories; 7 g fat; 5 g carbohydrates; 27 g protein
Equipment
Saucepan
Knife
Chopping board
Wooden spoon
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.
I don’t like chocolate, I never have. I was that kid who had Easter eggs left months after Easter was over. The prospect of chocolate floating around isn’t that appealing, so I wanted to make something that was Easter themed that I actually want to eat.
In honour of the Easter bunny
Don’t get me wrong; I will still make some chocolate for the kids and Jay, I just wanted something else that was sweet to eat. The Easter bunny is, after all, a bunny, so carrots work as a base for this delicious treat. When you put vegetables in a sweet treat that counts as being good for you right?
Sweet but good for you
These bars are a spongy base packed with real vegetables and a rich, creamy icing that is packed with protein. They are sweet without being sickly and a great way of sneaking some extra veggies into the kids.
Carrot cake bars recipe
Carrot cake bar ingredients
Ingredients
2 cups oat flour
1/2 cup coconut flour, sifted
1/2 cup plain casein protein powder
2 tbsp. coconut sugar (or 1/4 tsp. of powdered stevia)
These bars are a spongy base packed with real vegetables and a rich, creamy icing that is packed with protein.
Credit: Cath @ easycleaneats
Ingredients
2 cups oat flour
1/2 cup coconut flour, sifted
1/2 cup plain casein protein powder
2 tbsp. coconut sugar (or 1/4 tsp. of powdered stevia)
1 tbsp. ground cinnamon
1 tsp. mixed spice
1/4 cup sun butter
1/4 cup maple syrup
3/4 cup mashed carrots
1 tbsp. milk of choice
For the frosting
1 scoop protein powder
1/4 cup cream cheese
2 tbsp. milk of choice*
Directions
Line a large baking dish with greased paper and set aside.
In a large mixing bowl, combine the flour, protein powder, coconut sugar, ground cinnamon, mixed spice and mix well.
In a saucepan, combine the sun butter and maple syrup and melt.
Add the wet mixture to the dry and mix well.
Add the carrots and mix until combined; this should give you a crumbly batter.
Using a spoon, add the milk one spoonful at a time until a thick, firm batter is formed.
Transfer the mix to a lined baking dish and press firmly.
Refrigerate for at least 30 minutes.Refrigerate for at least 30 minutes.
Once firm, add the frosting if desired.
For the frosting
If you have a food processor, place all of the cheese and protein powder into the bowl and pulse to bring it together.
When the mixture is a crumbly consistency start to add the milk in one spoon at a time, you should end up with a thick but spreadable frosting.
*The amount of liquid you need to add to the icing will depend on the type of protein you use.
Spread the frosting over the cake and allow it to set before cutting into bars.
If you don’t have a food processor
Place the cream cheese into a mixing bowl; beat the cheese with a wooden spoon until it is soft.
Beat in half of the protein powder, when the mixture gets too firm to beat add in a tablespoon of the milk.
Add the remaining protein powder and mix; add in milk one spoon at a time until you end up with a thick but spreadable frosting.
Nutrition
Per Serving: 117 calories; 4 g fat; 17 g carbohydrates; 5 g protein
Equipment
Baking dish
Mixing bowl
Spatulas
Saucepan
Spoons
Fridge
Food processor
Wooden spoon
Measuring spoons
Measuring cups
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.
It has been a sh*t week, seriously, it has been one of those weeks when lots of things went wrong. That means lots of late nights at work, no family time and a lot of hugs needed. When the going gets tough, I want comfort food.
Enter my comfort food
Some foods make you feel better about everything; this dish definitely falls into that category. Fish pie is that great balance of warm and filling with the lightness of seafood. This week it is just what I need.
My take on a classic
As always I can’t leave a recipe alone, this is my take on the traditional Fish pie. I have swapped out the potato and cream for a lighter and healthier option of sweet potato and coconut milk. I made a double batch because this is a great one to keep in the freezer. It keeps well, so I have it to pull out for a quick and healthy dinner in the week. If you are making this in advance, make sure the fish you are using is fresh, not pre-frozen, none of us needs an upset stomach.
Freezer meal
Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely not me.
My days are filled with meetings, to-do lists, emails and telling people what to do, by the time I finish work the last thing I want to do is get stuck into cooking a meal and then cleaning up afterwards. I want to work out and spend some time with Jaime. That is why freezer meals are my favourite solutions to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.
This is one of my favourite comfort meals and a great freezer meal
Credit: Cath @ easycleaneats
Ingredients
1kg sweet potatoes cubed
1 onion, chopped
1 carrot, cubed
2 sticks celery, chopped
300g salmon fillets
300g smoked cod fillets
125g raw peeled king prawns
400ml coconut milk
Coconut oil
Salt and pepper
Directions
Preheat the oven to 200 degrees C/400 degrees F
In a large pan, heat some coconut oil over medium heat.
Peel the sweet potatoes, cube them, add them to the pan, and cook for about 10 -20 minutes,
Add the celery onion and carrot to the pan with the sweet potato and continue to cook.
Once everything in the pan is soft, remove the pan from the heat and pour the coconut milk over the vegetables.
Cut the salmon, smoked cod into bite-size chunks.
Place the fish and the prawns into the baking dish.
Pour the coconut and vegetables over the fish and mix everything together really well. Pour the coconut and vegetables over the fish and mix everything together really well.
Place in the preheated oven for around 40 minutes, or until cooked through.
Serve while it is hot.
Nutrition
Per Serving: 286 calories; 10 g fat; 27 g carbohydrates; 22 g protein
Equipment
Knife
Vegetable peeler
Chopping board
Scales
Measuring jug
Large saucepan
Wooden spoon
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.
I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and tasty meals while keeping on top of everything else in life.
The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing. Each meal is portioned to feed four adults.
Impasta salad
Impasta aka coodles aka zoodles are a fantastic low carb option and brilliant alternative for traditional noodles or pasta. I love these impasta noodles. For this recipe, I decided to use raw coodles, but it works just as well with cooked coodles.
Ranch dressing
This week I am posting a bonus recipe for ranch dressing. This dressing is the star of the show for this salad. This ranch dressing is simple to use and tastes amazing.
Impasta aka coodles aka zoodles are a fantastic low carb option and brilliant alternative for traditional noodles or pasta. I love these impasta noodles
Credit: Cath @ easycleaneats
Ingredients
6 tbsp. ranch dressing
3 cups coodles
2 cups chicken breast, cooked and cubed
1 green pepper, cubed
1 red onion, finely sliced
10 cherry tomatoes, halved
1/4 cup parmesan cheese, grated
Salt and pepper
Directions
Place all of the vegetables and chicken in a large bowl and mix well.
Add the ranch dressing to the bowl and mx again.
Sprinkle the cheese over the salad.
Refrigerate for 30 minutes before serving.
Nutrition
Per Serving: 249 calories; 18 g fat; 7 g carbohydrates; 19 g protein
Equipment
Bowl
Spoon
Knife
Chopping board
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.
An easy to make dressing that is perfect to add a new dimension of flavour to your salad.
Credit: Cath @ easycleaneats
Ingredients
1/2 cup easy mayo
1/2 cup coconut milk
1/2 tsp. onion powder
1 tsp. garlic powder
1 tsp. dill
Directions
Whisk together all of the ingredients and transfer the dressing into a jar.
The dressing will keep in the fridge for up to one week.
Nutrition
Per Serving: 106 calories; 3 g fat; 19 g carbohydrates; g protein
Equipment
Jar
Whisk
Small mixing bowl
Measuring cups
Measuring spoons
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
I have been drinking protein shakes for breakfast for a while now, and I am total over boring vanilla protein shakes.
I have been struggling to eat enough over the last few weeks. I have been looking for a way to get more calories in the morning so doing something different seemed like an excellent idea.
Banana cappuccino
Cold brew coffee? Yes, please.
I love coffee. Anyone who knows me how much I love coffee, anything I can add coffee to or have coffee with is good in my book. I have been known to put coffee into smoothies before now and learned a while ago that cold brew coffee is the only way to go.
When you brew coffee with hot water and let that coffee go cold it becomes bitter, believe me, I’ve drunk many cups of cold, bitter coffee across the day. I’ll drink cold, bitter coffee when running between meetings but don’t want to add that to my smoothies on purpose.
When you are using cold coffee, you should brew it cold; this means the coffee is full of flavour without the bitterness.
Banana and coffee might sound like a strange combination but trust me it works. I love to use my homemade cold brew coffee with a nice ripe banana to create a thick creamy smoothie.
Take the banana, coffee and protein powder if you want itPlace the banana in the blender jugAdd the coffeeAdd the protein powderBlend everything togetherBlend everything togetherEverything should be thick and creamyServe
This quick and easy smoothie is a great way to start the day
Credit: Cath @ easycleaneats
Ingredients
1 cup Cold Brew Coffee
1 Banana
1/4 cup Ice
1 scoop protein (optional)
Directions
Add all of the ingredients to a blender and blend to make a smooth puree.
Nutrition
Per Serving: 222 calories; 0 g fat; 32 g carbohydrates; 23 g protein
Equipment
Blender
Measuring cups
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.
I don’t like the kids getting older. I still think of them as the 5 and 3-year-olds I first met so many years ago. I struggle to reconcile the man-sized 13-year-old, and almost man-sized 10-year old that rock around the house now. While I struggle to think of the boys getting older, I eagerly embrace the ever-expanding list of foods they will eat and are willing to try.
One meal for all
For many years I would have to make multiple meals which made my weekends busy and annoying. We have finally reached a point that I can make one meal, and every person will eat it. I am sure every parent with fussy children understand how I feel and how much I longed for this day to come. It is so lovely I don’t have words to explain my joy.
This salad was one of the first recipes that I managed to get everyone not only to eat, but enjoy so much they asked for it again. I know right.
Meets everyone’s needs
It might sound like I have it easy now, but it still isn’t simple to come up with a meal that fits the likes and dislikes of the family. New recipes need to meet fall in the small sweet spot that is in the centre of the family requirements
Jaime
Doesn’t like cold food unless the food is wet.
Loves meat, the more animals in a meal the better.
Likes vegetables but not too many vegetables.
This means salads have to be covered in a dressing or sauce before he will consider eating it and the balance of meat to vegetables has to be even.
Elliot
Doesn’t want to eat meat, wants to be a vegan (this is a whole blog post in the making).
He will eat chicken but doesn’t like it.
Likes vegetables but not all vegetables.
Will eat hot or cold food and loves anything that can be smothered in mayo.
Liam
Loves meat.
Will eat hot or cold meals.
Not eats a range of vegetables including broccoli (his favourite), kale, green beans, carrots, onions and lettuce.
He doesn’t like spicy food or mayo.
Allergy to nuts.
Cath
Likes all meat.
Will eat all vegetables except peas (which are legumes anyway).
I don’t care if it is hot or cold.
I like sauce any spicy food and sauces.
Allergy to nuts.
As you can see the space to find a meal that works for everyone is small, but I seem to have found a winner in this recipe.
In a bowl, combine all of the ingredients and make sure that everything is well coated.
Nutrition
Per Serving: 375 calories; 18 g fat; 7 g carbohydrates; 43 g protein
Equipment
Knife
Chopping board
Mixing bowl
Spoon
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.
For the record, I love Australia and Australians. This recipe does not contain any Australians or cliques. Please keep reading.
Seafood curry
I know that some people don’t like the idea of seafood in curry, but I think it is excellent. Prawns are the perfect option for a meaty curry. You often find prawns in Thai curries, but I think they work well here. I’ve experimented for this recipe with small prawns and big tiger prawns. Both work, so it doesn’t make a difference to the taste; it just makes the consistency of the curvy more or less chunky.
Aussie style curry
Anotheradaptation
This recipe is another example of me finding a recipe and swapping out ingredients. The original recipe was in one of those weekly women’s magazines full of trashy gossip and the odd recipe. I loved the base flavours so just swapped out the ingredients I didn’t like.
Someone likes the curry and waits for any praens
Cook once, eat twice.
Anyone who has been around for a while will know that I am a big fan of cooking once and eating twice (or more), meals that can be cooked in bulk and then put in the freezer for another day. This curry is one of those meals. If you are going to make this recipe, I recommend that you use at least a 5-litre stockpot. Whip up a batch, feed the family and then portion up the rest for another day. We usually get 3 family meals out of this recipe.
Aussie style curry recipe
Aussie style curry ingredients
Ingredients
2 red onions, wedged
2 garlic cloves, chopped
3 carrots, sliced
1.5l vegetable stock
3/4 cup sweetcorn
3 tsp. curry powder
1 head of broccoli
2 tbsp. coconut aminos
1 can coconut cream
1kg prawns
2 tbsp. tapioca flour
Set your instant pot to sauté on high, add the coconut oil, garlic, onion and carrots.
Add the coconut oil, garlic and onion to the pot.Add the carrots.
Sauté for a few minutes.
Sauté for a few minutes.Sauté for a few minutes.
Add the curry powder and stock to the pot and stir well.
Add the curry powder.StirAdd the stock.
In a bowl combine the coconut cream and tapioca flour, add the coconut cream to the pot.
Add the coconut cream to the potStir well until the sauce thickens
Add the sweetcorn and broccoli to the pot.
Add the sweetcorn and broccoli to the pot.
Pressure cook on high for 5 minutes.
Pressure cook on high for 5 minutes.Manually release the pressure.
Add the prawns and coconut aminos, stir well and place the lid on the instant pot.
Add the prawns and coconut aminos. Stir well and place the lid on the instant pot.Let the prawns cook through for 5 minutes.Serve with coodles or cauliflower rice
This light and tasty curry is a real crowd pleaser and easy ro make.
Credit: Cath @ easycleaneats
Ingredients
2 red onions, wedged
2 garlic cloves, chopped
3 carrots, sliced
1.5l vegetable stock
3/4 cup sweetcorn
3 tsp. curry powder
1 head of broccoli
2 tbsp. coconut aminos
1 can coconut cream
1kg cooked prawns
2 tbsp. tapioca flour
Directions
In a large heavy based pot, combine the onion, garlic and carrot with some coconut oil, sauté for a few minutes.
Add the stock and curry powder to the pot, stir in the sweetcorn and broccoli.
Increase the heat and bring the stock to the boil, reduce the heat and simmer for a few minutes.
In a bowl combine the coconut cream and tapioca flour, then add it to the pot mixing it in slowly.
Keep stirring until the sauce thickens up.
Add the prawns and coconut aminos.
Serve with coodles or cauliflower rice
Alternatively
1.Set your instant pot to sauté on high, add the coconut oil, garlic, onion and carrots.
2.Sauté for a few minutes.
3.Add the curry powder and stock to the pot and stir well.
4.In a bowl combine the coconut cream and tapioca flour, add the coconut cream to the pot.
Stir until the sauce thickens.
6.Add the sweetcorn and broccoli to the pot.
7.Pressure cook on high for 5 minutes.
8.Manually release the pressure.
9.Add the prawns and coconut aminos, stir well and place the lid on the instant pot.
10.Let the prawns cook through for 5 minutes.
Serve with coodles or cauliflower rice
Nutrition
Per Serving: 205 calories; 2 g fat; 22 g carbohydrates; 27 g protein
Equipment
Knife
Chopping board
Stock pot
Spoon
Measuring jug
Measuring cups
Measuring spoons
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.
Easy Clean Eats 