Kombucha tea

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Kombucha

I don’t profess to know the origins of Kombucha, there any many theories about who came up with it. To be honest, I don’t mind who invented it, I’m just interested in the benefits it offers.

So you may be asking yourself, what is Kombucha?

The basic answer is Kombucha is fermented tea, don’t worry; it is not as gross as it sounds. 

Kombucha

Here is the bro science explanation.

To make kombucha, you need sweetened black or green tea and a SCOBY. SCOBY short for symbiotic ‘colony’ of bacteria and yeast, is a jellyfish looking thing that you put in the tea. The bacteria and yeast munch on the sugar in the tea which causes the fermentation of the tea. It’s similar to making beer but with better health benefits. The sugar in the tea is there only to feed the SCOBY. Some commercial brands of Kombucha are high in sugar; this is usually to mask the sour taste of the finished Kombucha.

Many people claim Kombucha is a cure-all. I don’t really buy into these claims, what I do buy into is that Kombucha is full of probiotics and these are great for you.

Probiotics

We all know that antibiotics are important when you have an infection. They don’t just wipe out the bacteria that cause infections, they wipe out all of the good bacteria in your gut. We all have good bacteria in our gut, and it’s crucial for a healthy immune system. 

I have to say that Kombucha has done wonders for the immune systems in our house, even the kids slam down a glass. 

I will be honest, Kombucha is an acquired taste, but it’s a taste worth acquiring. It’s tart and fizzy, once you get past the smell which is far stronger than the taste you will be sold on it.

One major drawback of Kombucha is the cost when buying it; a litre can set you back as much as $15. If everyone in the family grabs a glass daily it quickly becomes very expensive.

Make your own

There is a much cheaper way to have kombucha, and that is by brewing your own, don’t worry it is not as complicated as you might think. The key to brewing your own is a good SCOBY and a starter. (you can get one here)

Equipment needed is minimal.

  • A saucepan or stock pot
  • A jar large enough to hold the kombucha
  • Cheesecloth or clean tea towel
  • Rubber bands

That’s it

In a large stock pot bring 2-4 litres of water to the boil.
In a large stock pot bring 2-4 litres of water to the boil.
2 litres use 4-6 tea bags or 4 litres use 8-12 tea bags
2 litres use 4-6 tea bags or 4 litres use 8-12 tea bags
When the sugar has dissolved add in your tea bags
When the sugar has dissolved add in your tea bags
When the tea bags have been added leave the tea to cool to room temperature
When the tea bags have been added leave the tea to cool to room temperature
When the tea is at room temperature pour it into a jar or container
When the tea is at room temperature pour it into a jar or container
When the tea is at room temperature pour it into a jar or container
When the tea is at room temperature pour it into a jar or container
Add the scoby to the jar with approximately 250ml of the kombucha starter.
Add the scoby to the jar with approximately 250ml of the kombucha starter.
Cover the top of the jar with a clean cloth and secure the cloth with some string or an elastic band.
Cover the top of the jar with a clean cloth and secure the cloth with some string or an elastic band.
Cover the top of the jar with a clean cloth and secure the cloth with some string or an elastic band.
Cover the top of the jar with a clean cloth and secure the cloth with some string or an elastic band.
New scabby on the kombucha brew
New scabby on the kombucha brew
Kombucha ready to bottle
Kombucha ready to bottle

So here is what to do.

How to make kombucha

The brew

In a large stock pot bring 2-4 litres of water to the boil.

When the water is at a rolling boil turn off the heat and stir in 1/2 1 cup of white sugar.

If you want sweet kombucha use 1 cup per 2 litres, for less sweet kombucha add 1/2 cup per 2 litres.

When the sugar has dissolved add in your tea bags

  • 2 litres use 4-6 tea bags
  • 4 litres use 8-12 tea bags

You can use plain black tea or a mixture of black and green tea bags.

When the tea bags have been added leave the tea to cool to room temperature (I usually leave the tea overnight to cool in the stock pot with the lid on).

The ferment

When the tea is at room temperature pour it into a jar or container, I recommend using a large glass jar with a tap on it (like the one below).

Add the scoby to the jar with approximately 250ml of the kombucha starter.

Be warned every scoby has a mind of its own, some float, some sink, some sit sideways. You will grow a new scoby every time you brew and that will have a mind of its own as well.

Cover the top of the jar with a clean cloth and secure the cloth with some string or an elastic band.

Put the jar is a warm place but away from direct sunlight.

Leave the tea for about a week how long it takes to brew will depend on how warm your house is.

A good indicator that your tea is close to ready is that you have a new scoby forming on the top of the tea. The new scoby will look like patches of jelly to start, then it will look like a film on the top of your tea, then it will look like a skinny version of your scoby. At this point you can start to taste the tea.

When you get the tang you want it is ready to bottle, put it in a sterilised bottle and store it in the fridge.

Make sure you save 250ml as a starter for your next batch and make sure you leave some liquid for the scoby to live in. The scoby will use the liquid to get bigger even when you are not brewing kombucha, check on it regularly to make sure it does not dry out.

Carbonation

If you want a fizzy kombucha you can carbonate it.

If you do want to carbonate you will need to use a plastic bottle to make it easier to check the carbonation level.

Fill the bottles as much as possible, when filled, seal the bottles and put them out of direct sunlight at room temperature. It will take a few days for carbonation to get started.

Don’t carbonate your kombucha unless you are home to check them twice a day they will explode and make your house smell funky.

When you use a plastic bottle it is easy to check for carbonation, check the bottle twice a day, when the bottle becomes hard it is carbonated.

As soon as the kombucha is carbonated put all of the bottles in the fridge.

The bigger your scoby gets the more natural carbonation you will get without having to do the additional step.

Chipotle Chicken Potatoes

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Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2018; 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, they have started to enjoy recipes that they previously turned their noses up at; this is one of those recipes.

Chipotle chicken potatoes
Chipotle chicken potatoes

Post-workout meal

Chipotle + Chicken + Sweet Potato = awesome

After a hard workout, I usually want to eat everything I can get my hands on. When I know I have this post-workout meal, I know I will be very happy and full. It is a perfect meal if you are looking to refuel at the end of the day. Back in the day, I would use less chipotle so that the kids wouldn’t complain about the chicken being too spicy. If you have kids that don’t like spice you can reduce the amount of chipotle or add some sour cream to the top of your potato.

Chipotle chicken sweet potatoes recipe

Chipotle chicken potatoes ingredients
Chipotle chicken potatoes ingredients

Ingredients

  • 2 chicken thighs,
  • 2 tbsp. avocado oil
  • 1 tbsp. paprika
  • 1 tsp. ground chipotle pepper
  • 2 tsp. ground cinnamon
  • 1 tbsp. garlic powder
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 2 sweet potatoes, baked
  • 1 cup kale, chopped
  • 1/2 pepper, chopped
  • 1 tbsp. extra virgin olive oil
  • squeeze of fresh lemon juice
  • Salt and pepper to taste 
Take the chicken thighs
Take the chicken thighs
Place the chicken tights in a bowl
Place the chicken tights in a bowl.
Pour the avocado oil over the chicken.
Pour the avocado oil over the chicken.
Take the paprika, chipotle, ground cinnamon, garlic powder, salt and pepper.
Take the paprika, chipotle, ground cinnamon, garlic powder, salt and pepper.
Sprinkle the spice over the chicken.
Sprinkle the spice over the chicken.
Use your hands to mix all of the chicken and seasonings together.
Use your hands to mix all of the chicken and seasonings together. 
Make sure the chicken is thoroughly coated.
Make sure the chicken is thoroughly coated.
Place the chicken on the lined baking tray.
Place the chicken on the lined baking tray.
Grill the chicken for about 4 minutes on each side.
Grill the chicken for about 4 minutes on each side. 
Chop the kale
Chop the kale
Chop the peppers
Chop the peppers
In a bowl mix the kale, pepper, lemon juice, olive oil and seasoning together.
In a bowl mix the kale, pepper, lemon juice, olive oil and seasoning together.
Chop the chicken when it has cooled slightly
Chop the chicken when it has cooled slightly
Add the chicken to the kale mixture.
Add the chicken to the kale mixture.
Take the baked potatoes from the oven
Take the baked potatoes from the oven
Split the baked sweet potatoes lengthwise and use a fork to mash the flesh slightly.
Split the baked sweet potatoes lengthwise and use a fork to mash the flesh slightly.
Add the chicken and kale mixture to the inside of the baked sweet potatoes.
Add the chicken and kale mixture to the inside of the baked sweet potatoes.
You can sprinkle with some cheese and grill it to melt the cheese, or sprinkle on some spiced pumpkin seeds before you serve.
You can sprinkle with some cheese and grill it to melt the cheese, or sprinkle on some spiced pumpkin seeds before you serve.

Chipotle chicken sweet potatoes

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

Protein packed baked potatoes with a spicy twist.



Credit: Cath @ easycleaneats

Ingredients

  • 2 chicken thighs,
  • 2 tbsp. avocado oil
  • 1 tbsp. paprika
  • 1 tsp. ground chipotle pepper
  • 2 tsp. ground cinnamon
  • 1 tbsp. garlic powder
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 2 sweet potatoes, baked
  • 1 cup kale, chopped
  • 1/2 pepper, chopped
  • squeeze of fresh lemon juice
  • Salt and pepper to taste

Directions

  1. Preheat your grill to medium-high heat.
  2. Line a baking tray with baking paper or a silicone liner.
  3. Place the chicken thighs into a bowl, pour the avocado oil over the chicken.
  4. Sprinkle the chicken thighs with the paprika, chipotle, ground cinnamon, garlic powder, salt, and pepper.
  5. Use your hands to mix all of the chicken and seasonings together.
  6. Make sure the chicken is thoroughly coated.
  7. Place the chicken on the lined baking tray.
  8. Grill the chicken for about 4 minutes on each side.
  9. When the chicken is cooked through remove it from the grill and set it to one side to cool.
  10. In a bowl mix the kale, pepper, lemon juice, olive oil and seasoning together.
  11. Chop the cooled chicken thighs, add the chicken to the kale mixture.
  12. Split the baked sweet potatoes lengthwise and use a fork to mash the flesh slightly.
  13. Add the chicken and kale mixture to the inside of the baked sweet potatoes.
  14. You can sprinkle with some cheese and grill it to melt the cheese, or sprinkle on some spiced pumpkin seeds before you serve.

Nutrition

Per Serving: 486 calories; 32.4 g fat; 25.3 g carbohydrates; 21 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring spoons
  • Measuring cups
  • Baking tray
  • Baking paper or a silicone liner
  • Mixing bowl x2
  • Fork 

Nutritional disclaimer

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

Mexican Casserole

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Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2018; at that time, the kids were still 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, the original suitable be kids, and less developed palates is at the bottom of the post.

Mexican casserole dished and ready to eat
Mexican casserole dished and ready to eat

More spice in my life

It is no secret I love Mexican food. I like to have and make Mexican inspired meals whenever I get the chance. This recipe is a Mexican-inspired casserole; it brings together spicy beef, creamy sweet potato, and kale. There is nothing like a tasty spicy dinner when the winter weather is setting in at night.

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.

Mexican casserole
Mexican casserole

My days are filled with meetings, to-do lists, emails and telling people what to do, #ProjectManagerLife. 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 freezer meals.

Mexican casserole recipe

Mexican casserole ingredients
Mexican casserole ingredients

Ingredients

  • 1kg minced beef
  • 3 tbsp. Avocado oil
  • 1 onion, finely chopped
  • 3 garlic cloves, chopped
  • 400g chopped tomatoes
  • 3 tbsp. hot paprika
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 4 tsp. chilli flakes
  • Salt and pepper
  • 700g sweet potatoes, chopped
  • 1 cup coconut milk
  • 900g kale, chopped
Take a large frying pan over a medium heat and add the remaining avocado oil to the pan. 
Take a large frying pan over a medium heat and add the remaining avocado oil to the pan. 

Preheat the oven to 180 degrees C/ 350 degrees F.
Grease a baking dish with one tablespoon of avocado oil and put the dish to one side. 

Take a large frying pan over a medium heat and add the remaining avocado oil to the pan. 

Add the onions and minced beef to the pan and cook until the meat has browned. 

Add the onions to the pan.
Add the onions to the pan.
Add the minced beef to the pan.
Add the minced beef to the pan.
Cook until the meat has browned. 
Cook until the meat has browned. 

While the beef is cooking put the sweet potatoes into a saucepan with enough hot water to cover them. 

Add the diced sweet potato to a saucepan
Add the diced sweet potato to a saucepan

Boil the sweet potatoes for 10 minutes. 

Cover the sweet potato with water.
Cover the sweet potato with water.
Brown the meat.
Brown the meat.
Cook until all of the meat is browned.
Cook until all of the meat is browned.

Add the garlic, paprika, ground cumin, coriander, chilli flakes and chopped tomatoes to the pan. 

Add the garlic.
Add the garlic.
Add the paprika.
Add the paprika.
Add the ground cumin.
Add the ground cumin.
Add the ground coriander.
Add the ground coriander.
Add the chilli flakes.
Add the chilli flakes.
Add the tinned tomatoes.
Add the tinned tomatoes.
Add the tinned tomatoes.
Add the tinned tomatoes.

Cook everything until the liquid has reduced by half. 

Stir well and simmer until the liquid has reduced by half.
Stir well and simmer until the liquid has reduced by half.
Boil the sweet potatoes until they are soft
Boil the sweet potatoes until they are soft
Take a large colander
Take a large colander

When the sweet potatoes are soft, drain them.

Drain the sweet potatoes
Drain the sweet potatoes
Place the sweet potatoes back in the saucepan
Place the sweet potatoes back in the saucepan

Add two tablespoons of coconut cream to the sweet potatoes
Add two tablespoons of coconut cream to the sweet potatoes
Mash the potatoes
Mash the potatoes

Take the baking dish and layer up the casserole, starting with beef, then the mashed sweet potato and top with the kale. 

Add the meat to the baking dish.
Add the meat to the baking dish.
Add the sweet potato on top of the meat.
Add the sweet potato on top of the meat.
Spread out the sweet potato
Spread out the sweet potato
Add the coconut cream to the frying pan.
Add the coconut cream to the frying pan.
Add the kale to the coconut cream.
Add the kale to the coconut cream.
Cook the kale until it softens
Cook the kale until it softens
Add the creamed kale to the baking dish
Add the creamed kale to the baking dish
Mexican casserole fresh from the oven
Mexican casserole fresh from the oven

Mexican casserole

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

This casserole is spicy, creamy and so tasty, perfect for a different flavour for your winter warmer.



Credit: Cath @ easycleaneats

Ingredients

  • 1kg minced beef
  • 3 tbsp. Avocado oil
  • 1 onion, finely chopped
  • 3 garlic cloves, chopped
  • 400g chopped tomatoes
  • 3 tbsp. Paprika
  • 1 tsp. Ground cumin
  • 1 tsp. Ground coriander
  • 4 tsp. chilli flakes
  • Salt and pepper
  • 700g sweet potatoes, chopped
  • 1 cup coconut cream + 2 tbsp
  • 900g kale, chopped

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. Grease a baking dish with one tablespoon of avocado oil and put the dish to one side. 
  3. Take a large frying pan over a medium heat and add the remaining avocado oil to the pan. 
  4. Add the onions and minced beef to the pan and cook until the meat has browned. 
  5. Add the garlic, paprika, ground cumin, coriander, chilli flakes and chopped tomatoes to the pan. 
  6. Cook everything until the liquid has reduced by half. 
  7. When the meat is cooked, transfer it to a bowl.
  8. While the beef is cooking put the sweet potatoes into a saucepan with enough hot water to cover them.
  9. Boil the sweet potatoes for 10 minutes. 
  10. When the sweet potatoes are soft, drain them.
  11. Add two tablespoons of coconut cream to the sweet potatoes.
    12. 12.Mash them while they are still hot and then put them to one side. 
  12. In the pan, the beef was cooked to add coconut milk and bring it to a boil. 
  13. Add the kale to the coconut milk and cook for two minutes. 
  14. Take the baking dish and layer up the casserole, starting with beef, then the mashed sweet potato and top with the kale. 
  15. Bake for 30 minutes. 
  16. Serve while it is hot.

Nutrition

Per Serving: 350 calories; 12.3 g fat; 32.5 g carbohydrates; 31.2 g protein

Equipment

  • Measuring cups
  • Measuring spoons 
  • Scales
  • Knife
  • Chopping board
  • Baking dish
  • Frying pan
  • Mixing bowl
  • Saucepan
  • Potato masher or fork

Nutritional disclaimer

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

Chocolate Drops

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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.

Mexican Eggs

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Something different for breakfast

When I came up with this recipe, I wanted something different for breakfast but didn’t have anything specific in mind or much in the fridge. I know that huevous rancheros has a spicy tomato sauce, but I don’t always want a breakfast that has a tomato base. Sometimes I want something without sauce.

Mexican eggs from the pan

Raid the fridge recipe

The first time I tried to make Mexican eggs for breakfast, l used some leftover taco mince, salsa, and a leftover pepper. Nothing fancy or too complicated, just doing something fun with our taco leftovers. After some experimentation, l landed on a recipe that delivered everything I wanted. The spicy beef mixed with onions and peppers makes this a quick, easy and tasty option for brunch with friends or an easy weeknight meal. I’ve portioned this recipe for two people; if you want to feed more people, just double the recipe.

Mexican style eggs recipe

Mexican eggs ingredients

Ingredients 

  • 1 onion, chopped 
  • 1/2 green pepper, chopped
  • 1/2 red pepper, chopped 
  • 150g minced beef
  • Salt and pepper
  • 1/4 cup salsa
  • 2 eggs
In a pan over a medium heat add the peppers.
In a pan over a medium heat add the peppers.
And the onions to the pan.
And the onions to the pan.
Sauté over a medium heat.
Sauté over a medium heat.
Add the mince and seasoning.
Add the mince and seasoning.
Mix well.
Mix well.
Add the salsa to the pan.
Add the salsa to the pan.
Create two wells in the mixture.
Create two wells in the mixture.
Crack in two eggs to the pan.
Crack in two eggs to the pan.
Cover the pan with a lid and cook for a few minutes.
Cover the pan with a lid and cook for a few minutes.
When the eggs are cooked to your liking they are ready to serve.
When the eggs are cooked to your liking they are ready to serve.
Tasty eggs ready to eat.
Tasty eggs ready to eat.
Serve with a little bit of salsa.
Serve with a little bit of salsa.

Mexican style eggs

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


Credit: Cath @ easycleaneats

Ingredients

  • 1 onion, chopped
  • 1/2 green pepper, chopped
  • 1/2 red pepper, chopped
  • 150g minced beef
  • Salt and pepper
  • 1/4 cup salsa
  • 2 eggs

Directions

  1. In a frying pan sauté the onion and peppers over a medium heat.
  2. Add the minced beef to the pan and season.
  3. Add the salsa to the beef when the meat is browned.
  4. Make two small wells in the meat, use the back of a spoon, this is where you can crack the eggs.
  5. Cover the pan with a lid and cook for a few minutes.
  6. When the eggs are cooked to your liking, it is ready to serve.

Nutrition

Per Serving: 202 calories; 8.1 g fat; 10.9 g carbohydrates; 21.3 g protein

Equipment

  • Knife
  • Chopping board
  • Scales
  • Measuring cup
  • Frying pan
  • Wooden spoon
  • 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.

Courgette Ravioli

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 2018; 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, they have started to enjoy recipes that they previously turned their noses up at; this is one of those recipes.

Impasta 

Pasta is amazing, it tastes great, but it does come with some unpleasant side effects thanks to the carb overload. If you love ravioli but don’t like all the wheat and carbs that come along with it, you can give this a go. This impasta courgette ravioli takes a little time to make, but it is more than worth the effort.

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.

Courgette ravioli recipe

Ingredients

  • 4 courgette
  • 300g chicken mince
  • 2 tbsp. olive oil
  • 3 shallots, diced
  • 3 garlic cloves, minced
  • 200g mushrooms diced
  • 6 slices of prosciutto
  • 1 tsp. garlic powder
  • 1/2 tsp. chicken seasoning
Take a large frying pan
Take a large frying pan
Fry off the chicken mince, garlic powder and chicken seasoning
Fry off the chicken mince, garlic powder and chicken seasoning
As the meat cooks break it up.
As the meat cooks break it up.
As the meat cooks break it up.
As the meat cooks break it up.
When the chicken is cooked, remove it from the pan.
When the chicken is cooked, remove it from the pan.
Sauté the shallots and garlic cloves over a medium heat until the shallots soften.
Sauté the shallots and garlic cloves over a medium heat until the shallots soften.
Add the mushrooms.
Add the mushrooms.
Let the mushrooms and shallots soften.
Let the mushrooms and shallots soften.
When the shallots are cooked, add them to the bowl with the chicken.
When the shallots are cooked, add them to the bowl with the chicken.
Chicken, mushrooms and shallots.
Chicken, mushrooms and shallots.
Fry off the prosciutto.
Fry off the prosciutto.
When the chicken is crispy move it to the bowl with the chicken.
When the chicken is crispy move it to the bowl with the chicken.
Add the prosciutto to the chicken.
Add the prosciutto to the chicken.
Mix well.
Mix well.
Use a mandolin to slice the courgettes into long ribbons.
Use a mandolin to slice the courgettes into long ribbons.
Lay down four courgette ribbons in the shape of a cross, create a weave with the ribbons. Spoon the filling into the centre of the courgettes.
Lay down two courgette ribbons in the shape of a cross. Spoon the filling into the centre of the courgettes.
Fold the ends of the courgette up to cover the filling.
Fold the ends of the courgette up to cover the filling.
You will need to use a toothpick to secure the ends of the courgette and keep the ravioli closed.
You will need to use a toothpick to secure the ends of the courgette and keep the ravioli closed.
Repeat with the remaining filling.
Repeat with the remaining filling.
Place the ravioli on a baking tray lined with baking paper or a silicone liner.
Place the ravioli on a baking tray lined with baking paper or a silicone liner.
Bake the ravioli for 20-25 minutes at 200 degrees C/ 400 degrees F.
Bake the ravioli for 20-25 minutes at 200 degrees C/ 400 degrees F.
Remove the picks
Courgette ravioli with cauliflower sauce
Courgette ravioli with cauliflower sauce

Courgette ravioli

  • Servings: 8
  • Rating: ★★★★★
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If you love ravioli but don't like all the wheat and carbs that come along with it, you can give this a go. This impasta courgette ravioli takes a little time to make but it is more than worth the effort.



Credit: Cath @ easycleaneats

Ingredients

  • 4 courgette
  • 300g chicken mince
  • 2 tbsp. olive oil
  • 3 shallots, diced
  • 3 garlic cloves, minced
  • 200g mushrooms diced
  • 6 slices of prosciutto
  • 1 tsp. garlic powder
  • 1/2 tsp. chicken seasoning

Directions

  1. In a large frying pan fry off the chicken mince, garlic powder and chicken seasoning in the olive oil over a medium heat.
  2. When the chicken is cooked, remove it from the pan.
  3. Put the chicken in a bowl then set it aside.
  4. Sauté the shallots and garlic cloves over a medium heat until the shallots soften.
  5. Add the mushrooms.
  6. When the shallots are cooked, add them to the bowl with the chicken.
  7. Cut the prosciutto slices into cubes.
  8. Fry off the prosciutto until it becomes crispy, when it is cooked add it to the chicken.
  9. Mix the chicken, shallots, garlic and prosciutto together in the bowl.
  10. Split the mixture in half.
  11. Blend half of the mixture in a food processor, you want it to have a paste consistency.
  12. Add the paste mixture back to the rest of the chicken mixture and mix it everything together. 
  13. It should be a very sticky mixture.
  14. Use a mandolin to slice the courgettes into long ribbons.
  15. Lay down two courgette ribbons in the shape of a cross.
  16. Spoon the filling into the centre of the courgettes.
  17. The amount of filling will depend on how large the courgette ribbons are.
  18. Fold the ends of the courgette up to cover the filling; you will need to use a toothpick to secure the ends of the courgette and keep the ravioli closed.
  19. Place the ravioli on a baking tray lined with baking paper or a silicone liner.
  20. Bake the ravioli for 20-25 minutes at 200 degrees C/ 400 degrees F.
  21. Serve with cauliflower sauce.

Nutrition

Per Serving: 193 calories; 12 g fat; 6 g carbohydrates; 14 g protein

Equipment

  • Frying pan
  • Wooden spoon
  • Knife
  • Chopping board
  • Scales
  • Measuring spoons
  • Mandolin or vegetable peeler 
  • Mixing bowl
  • Food processor
  • Spoon
  • Baking tray
  • Baking paper or a silicone liner

Nutritional disclaimer

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

Scotch Eggs

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It may surprise you to learn that Scotch eggs aren’t Scottish at all; they are actually English. The traditional Scotch egg is made with sausage meat, coated in breadcrumb and deep-fried until they are crisp on the outside. While I don’t have anything against a deep-fried meal, I was never a fan of the sausage meat that was probably mostly sawdust and the eggs with that horrible sulphur ring; no, thank you.

A new take

I decided to try something a bit different and develop a clean eating take on the traditional recipe. As ever when coming up with clean eating, there are challenges to developing a recipe that tastes great and isn’t awful for you.

Challenges to overcome

The first challenge was getting the perfect boiled egg; the trick is cooking the eggs enough to cook the egg white without overcooking the yolk. For Scotch eggs, go for a slightly runny yolk; this will give you a perfect yolk when the egg is baked. The next challenge is getting the meat to pack a flavour punch. I love having access to good quality pork; thankfully, it isn’t hard to get free-range pork here in Auckland. I find that free-range pork has far more flavour than high intensity farmed meat; it is always best for taste. The right blend of garlic, sage and Worcestershire sauce gives the meat a real step up in flavour. Finally, getting a nice crispy coating that isn’t deep-fried, I find that coconut flour and egg coating is a great alternative to breadcrumbs, and you don’t have to deep-fry it to make it crispy. 

Instant pot

I recently purchased an Instant Pot duo crisp which is a slow cooker, pressure cooker and air fryer, plus more all in one. The last time I made up some Scotch eggs, I decided to bake them in the Instant Pot rather than putting them in the oven. I love the versatility of the Instant Pot, and it is quickly becoming my favourite kitchen appliance.

Scotch egg recipe

Ingredients

  • 4 eggs hard boiled and peeled
  • 500g minced pork
  • 1 tsp. garlic powder
  • 1 tbsp. dried sage
  • 1 tsp. Worcestershire sauce
  • salt and pepper
  • 1 cup coconut flour
  • 2 eggs, beaten
In a bowl add the garlic powder and sage.
In a bowl add the garlic powder and sage.
Add the pork mince and Worcestershire sauce.
Add the pork mince and Worcestershire sauce.
Mix everything together well.
Mix everything together well.
Take a portion of meat and flatten it in between your hands to make a meat patty
Take a portion of meat and flatten it in between your hands to make a meat patty.
Place a boiled egg in the middle
Place a boiled egg in the middle.
Form the meat around the egg.
Form the meat around the egg.
Make sure the meat completely covers the egg.
Make sure the meat completely covers the egg.
Repeat with the remaining meat and eggs.
Repeat with the remaining meat and eggs.
In another bowl beat the two remaining eggs. Place the flour on a plate and season it with some salt and pepper then mix.
In another bowl beat the two remaining eggs. Place the flour on a plate and season it with some salt and pepper then mix.
If you are using an Instant Pot place the wire rack inside the pot and put the coated eggs on the rack.
If you are using an Instant Pot place the wire rack inside the pot and put the coated eggs on the rack.
Spread out the eggs in the pot,
Spread out the eggs in the pot,
Bake for 15 minutes
Bake for 15 minutes
Scotch eggs sliced and ready to eat.
Scotch eggs sliced and ready to eat.

Scotch eggs

  • Servings: 4
  • Rating: ★★★★★
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This grain free version of Scotch eggs is perfect for protein packed snacking or a trying something different for lunch.



Credit: Cath @ easycleaneats

Ingredients

  • 4 eggs hard boiled and peeled
  • 500g minced pork
  • 1 tsp. garlic powder
  • 1 tbsp. dried sage
  • 1 tsp. Worcestershire sauce
  • salt and pepper
  • 1 cup coconut flour
  • 2 eggs, beaten

Directions

  1. Make four perfect boiled eggs. 
  2. Peel the four eggs and set them to one side.
  3. In a bowl mix the pork mince, garlic powder, sage and Worcestershire sauce.
  4. In another bowl beat the two remaining eggs. 
  5. Place the flour on a plate and season it with some salt and pepper then mix.
  6. Take the meat and divide it into four portions.
  7. Take a portion of meat and flatten it in between your hands to make a meat patty.
  8. Place a boiled egg in the middle of the meat.
  9. Form the meat around the egg.
  10. Make sure the egg is completely covered.by the meat.
  11. Repeat with the remaining eggs.
  12. When the eggs are done start to dip and coat them.
  13. Dip the meat covered egg in the beaten eggs.
  14. Then roll the egg in the coconut flour, be sure the egg is completely coated.
  15. Repeat with the remaining meat and eggs.
  16. If you are going to oven bake your Scotch eggs I recommend frying them off first.
  17. Heat a frying pan and a little olive oil, over a medium heat.
  18. Fry off the meat until it is browned all over.
  19. Transfer the eggs to a baking tray lined with baking paper or a silicone liner.
  20. Bake in a preheated oven at 175 degrees C/ 350 degrees F for 15-20 minutes.
  21. Serve warm or cold.

Nutrition

Per Serving: 371 calories; 14.6 g fat; 18 g carbohydrates; 38.9 g protein

Equipment

  • Saucepan
  • Slotted spoon
  • Mixing bowl x2
  • Plate
  • Frying pan
  • Tongs
  • 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.

Pork chilli wraps

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Simple meals don’t have to be boring

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.

Summertime meal

When it is hot and sticky outside, I don’t want a hot meal; I want something easy and fresh. Not everyone in our house feels the same. These tasty, easy wraps are a great dinner option and compromise. The sweet chilli sauce gives the meat a nice kick, the pork is hot, and the cos bring some summer freshness to the meal. Perfect!

Pork chilli wraps recipe

Ingredients

  • 2 Cos Lettuce
  • 500g pork mince
  • 1/2 tsp. red pepper flakes
  • 2 tsp. minced garlic
  • 1/2 tsp. salt
  • 1 tbsp. coconut aminos
  • 2 tbsp. water
  • 2 tbsp. sweet chilli sauce

Pork chilli wraps

  • Servings: 6
  • Rating: ★★★★★
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These tasty, easy wraps are a great dinner option. The sweet chilli sauce gives the meat a nice kick and the cos bring some summer freshness to the meal.



Credit: Cath @ easycleaneats

Ingredients

  • 2 Cos Lettuce
  • 500g pork mince
  • 1/2 tsp. red pepper flakes
  • 2 tsp. minced garlic
  • 1/2 tsp. salt
  • 1 tbsp. coconut aminos
  • 2 tbsp. water
  • 2 tbsp. sweet chilli sauce

Directions

  1. In a bowl mix the water, coconut aminos, salt, garlic, and red pepper flakes together.
  2. Cut at the stalk and wash the lettuce.
  3. Dry the lettuce leaves and store them in the fridge with a damp towel over the top.
  4. In a large frying pan heat some oil and add the minced pork to the pan.
  5. Pour over the amino and chilli mixture over the pork while it is cooking.
  6. When the pork is cooked stir in the sweet chilli sauce.
  7. Plate up the cos leaves, spoon the cooked pork into the leaves and serve.

Nutrition

Per Serving: 128 calories; 4.2 g fat; 4.7 g carbohydrates; 18.7 g protein

Equipment

  • Mixing bowl
  • Knife
  • Chopping board
  • Kitchen towel
  • Frying pan
  • Wooden spoon
  • Plate  

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.

2018 goals

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Happy New Year!!!!

Another year over and a new one underway. I hope you had a great break and enjoyed time with friends and family.  We had a year with lots of ups and downs, so it was nice to finish the year with a positive experience.  We took a lovely family holiday in Northland, the kids went camping for the first time, and we all enjoyed a lovely time in the sunshine.

I’m not one for making New Year’s resolutions as they usually get broken by the end of January. Instead each year I prefer to set myself goals for the year, I like having something to work towards, and the start of a new year brings the time to set my goals.

2017 goals and achievements

Here is my usual check back on how I did against the goals I set last year, 

  • Stay injury free for the year – Achieved
  • Set a personal record for back squat – aiming for 80kg – Achieved – smashed this out the park as I managed a PR of 90kg!!!
  • Set a personal record for deadlift – aiming for 100kg – Failed – unfortunately, the best I could do was 90kg 
  • Set a personal record for plank – aim for 2 minutes- Failed – my PR was only 1 minute 30 seconds
  • Set a personal record for pull-ups – aim for unassisted pull-ups- Failed –  some inconsistencies in my training mean this was not a 2017 achievement
  • Attend one yoga class a week to improve flexibility – 50/50 – I managed to do this for eight months before the wheels fell off and other things in life took priority
  • Reduce my resting heart rate to 40 bpm- Failed – again this failure was down to inconsistencies in my training, the best I managed was 45 bpm
  • Reduce my body fat to 16%- Failed – epic fail would be a more accurate description of this goal. Lesson learned for the year; you can not work 10 hour days, work out each night and drop body fat when you only eat once and drink lots of coffee.
  • Work out at least once a day- Failed –  I managed to do this for eight months before the wheels fell off and other things in life took priority

So on reflection 2017 was not the best year, some failures were outside of my control, some of them were because of choices I made (usually food choices).  I believe that even when we fail, it isn’t a failure because you have an opportunity to learn from the experience and make success possible next time around. 

With that in mind, I have taken care setting my goals for the coming year.  I am breaking my goals out so that I have some big goals for the year and some interim goals 

2018 goal

Big goals

  • Stay injury free for the year 
  • Do something active or work out at least once a day
  • Reduce my body fat to 18%
  • Complete personal training qualification

Mid-year goals

  • Set a personal record for back squat – aiming for 95kg
  • Set a personal record for deadlift – aiming for 100kg
  • Set a personal record for pull-ups – aiming for unassisted pull-ups 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Buttered coffee

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It may not sound appealing, believe me, I was not sold on the idea of coffee with a bunch of oil in it, to begin with, now it is one of my favourite ways to start the day. 

Energy kick for the morning 

When I find myself short on time in the mornings or just not wanting to eat breakfast, a cup of buttered coffee is what I make. The oil and butter with the coffee give you a nice little boost of energy that will keep me going until lunchtime. By using good quality fat in your coffee, you get a good energy source without the crash you would get with an energy drink full of sugars and carbohydrates.  

Different fats 

When it comes to making your butter coffee, you can experiment to see what works best for you. I like to use coconut oil as it is the oil we use for cooking (and skincare), we buy virgin coconut oil that has a subtle flavour. As an alternative, you can use MCT oil which is derived from coconut oil. When it comes to butter, you want to best quality unsalted butter you can get your hands on. Grass-fed is best where possible, but don’t worry if you can’t get grass-fed butter any proper butter will do. Let’s be clear here, margarine will NOT do as an alternative to butter. Only real butter will do, not I can’t believe it’s not butter. If you can’t get butter or you don’t feel convinced about putting butter in your coffee, go with full-fat cream. 

Variety is the spice of life 

Everyone is different, and we all have varied tastes, butter coffee is no different. The idea around this drink is to keep it free from sugars and carbohydrates, this doesn’t mean your coffee has to be dull and boring. I like to mix things up every now and then to keep things interesting. Here are some of the things I do to mix up my coffee: 

  • Add a pinch of stevia – this adds a little sweetness to the coffee. This is a tactic if you are trying to give up sugar but still have a sweet tooth. 
  • Add a few drops of peppermint oil – this gives your coffee a fresh flavour. 
  • Switch the butter for cacao butter – this will turn your coffee into a mocha. 
  • Switch the coconut oil for MCT oil – the MCT oil is easier for your body to put to use. 

If you are interested in a high energy way to start your day, give this coffee a try. 

Buttered coffee recipe

Ingredients

  • 2 tbsp. unsalted butter
  • 2 tbsp. coconut oil
  • 2 cups hot freshly brewed coffee

Buttered coffee

  • Servings: 2
  • Rating: ★★★★★
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My favourite way to drink coffee on a busy day.



Credit: Cath @ easycleaneats

Ingredients

  • 2 tbsp. unsalted butter
  • 2 tbsp. coconut oil
  • 2 cups hot freshly brewed coffee

Directions

  1. The first step is to make your coffee, you can use any coffee you want, but I recommend that you don’t use instant coffee.
  2. If you have a plastic jug blender, use some hot water to heat the plastic of the jug, this will reduce the risk of the jug cracking.
  3. When the coffee is ready, empty out the hot water from the blender jug.
  4. Add the coffee, butter, and coconut oil to the blender jug.
  5. If you want to add, any flavours or sweeteners add them to the coffee.
  6. Blend everything together until you have a thick layer of foam on the top of the coffee.
  7. Serve and drink while hot.

Nutrition

Per Serving: 224 calories; 24.5 g fat; 0 g carbohydrates; 0.3 g protein

Equipment 

  • French press 
  • Blender 
  • 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.