Pre workout bars

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Refuelling on the go 

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

Protein bars that don’t taste like cardboard 

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

No fridge needed 

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

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

Workout bars recipe

Pre workout bars ingredients

Ingredients

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

Pre workout bars

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

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



Credit: Cath @ easycleaneats

Ingredients

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

Directions

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

Nutrition

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

Equipment

  • Bowl
  • Spoon
  • Spatula
  • Baking pan/ Muffin tin
  • Cooling rack
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

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

Brussels sprout carbonara

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The only reason I like winter 

I’m serious, Brussels sprouts are the only thing I like about winter. I hate the cold; I hate the rain and the wind and the shorter days, sprouts are the only highlight of the season for me. 

Brussels Sprouts are hands down my favourite vegetables; I would have them every day. Sadly, I can’t have them every day, so I just have to make the most of them when they are in season. 

Brussels sprout carbonara
Brussels sprout carbonara

What could be better? 

I like Brussels Sprouts on their own, but if I can sneak them into a meal, I like it more. In my world the combination of Brussels Sprouts and carbonara sauce are perfect. The saltiness of the bacon with the creaminess of the sauce and caramelised Brussels Sprouts make a complete meal. If you don’t like Brussels Sprouts but are willing to give it another go, I would highly recommend you give this recipe a go. 

Brussels sprout carbonara recipe 

Brussels sprout carbonara ingredients
Brussels sprout carbonara ingredients

Ingredients

  • 2 eggs
  • 1 cup cream
  • 3/4 cup parmesan cheese, grated
  • 300g mushrooms, sliced
  • 1 cup bacon, chopped
  • 2 garlic cloves, crushed
  • 2 shallots, finely chopped
  • 300g Brussels sprouts, shredded
  • 300g chicken breast, sliced
  • Salt and pepper to taste

Instructions

Take a large bowl and add the eggs.

Take a large bowl and add the eggs
Take a large bowl and add the eggs

Add the cream and whisk.

Add the cream
Add the cream

Add the salt and pepper and whisk.

Add the salt and pepper and whisk
Add the salt and pepper

Add the parmesan to the eggs and cream.

Add the parmesan to the eggs and cream.
Add the parmesan to the eggs and cream.

Take a large non-stick pan over a medium heated.

Take a large non-stick pan over a medium heated.
Take a large non-stick pan over a medium heated.

Sauté the bacon.

Sauté the bacon
Sauté the bacon 

Add the shallots to the bacon.

Add the shallots to the bacon
Add the shallots to the bacon

Sauté until the shallots start to colour.

Sauté until the shallots start to colour.
Sauté until the shallots start to colour.

Add the mushrooms to the pan.

Add the mushrooms to the pan and cook for around 3 minutes.
Add the mushrooms to the pan and cook for around 3 minutes.

Cook for around 3 minutes.

Add the mushrooms to the pan and cook for around 3 minutes.
Add the mushrooms to the pan and cook for around 3 minutes.

Add the garlic to the pan and cook for another minute.

Add the garlic to the pan and cook for another minute.
Add the garlic to the pan and cook for another minute.
Add the garlic to the pan and cook for another minute.
Add the garlic to the pan and cook for another minute.

Transfer the mix to a bowl and set it to one side.

Transfer the mix to a bowl and set it to one side.
Transfer the mix to a bowl and set it to one side.

Cook the chicken in the pan the bacon was cooked in.

Cook the chicken in the pan the bacon was cooked in.
Cook the chicken in the pan the bacon was cooked in.

Keep the chicken moving as it cooks.

Cook the chicken in the pan the bacon was cooked in.
Cook the chicken in the pan the bacon was cooked in.

Make sure to cook the chicken through.

Cook the chicken in the pan the bacon was cooked in.
Cook the chicken in the pan the bacon was cooked in.

When the chicken is cooked, add the bacon and mushroom mixture back to the pan.

While the chicken is cooking start cooking the sprouts.
While the chicken is cooking start cooking the sprouts.

When you have cooked the sprouts add them to the pan with the chicken and bacon mixture.

When you have cooked the sprouts add them to the pan with the chicken and bacon mixture.
When you have cooked the sprouts add them to the pan with the chicken and bacon mixture.

Mix well.

Mix well
Mix well

Add the cream and egg mixture to the pan and turn off the heat.

Add the cream and egg mixture to the pan and turn off the heat.
Add the cream and egg mixture to the pan and turn off the heat.

Mix well to coat all of the chicken and sprouts in the sauce.

Mix well to coat all of the chicken and sprouts in the sauce.
Mix well to coat all of the chicken and sprouts in the sauce.

Serve while hot.

Serve while hot.
Serve while hot.

Brussels sprout carbonara 

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

A winter take on the classic Italian dish



Credit: Cath @ easycleaneats

Ingredients

  • 2 eggs 
  • 1 cup cream 
  • 3/4 cups parmesan cheese 
  • 1/4 cup loosely packed basil, chopped 
  • 85g bacon, diced 
  • 2 garlic, cloves crushed
  • 1/4 cup shallots, chopped
  • 300g Brussels sprouts, shredded 
  • salt 
  • fresh black pepper, to taste 

Directions

  1. Take a large mixing bowl whisk together the eggs and cream with the salt and pepper.
  2. Take a large non-stick pan over a medium heated.
  3. Sauté the bacon and shallots until the bacon is starting to colour
  4. Add the mushrooms to the pan and cook for around 3 minutes.
  5. Add the garlic to the pan and cook for another minute.
  6. Transfer the mix to a bowl and set it to one side.
  7. Cook the chicken in the pan the bacon was cooked in.
  8. When the chicken is cooked, add the bacon and mushroom mix back to the pan.
  9. While the chicken is cooking start cooking the sprouts.
  10. In a pan over high heat melt a little coconut oil.
  11. When the pan is hot, add the shredded Brussels sprouts.
  12. Keep the sprouts moving in the pan, so they do not burn.
  13. You want the sprouts to develop a deep caramel colour. 
  14. When you have cooked the sprouts add them to the pan with the chicken and bacon mixture.
  15. Add the cream and egg mixture to the pan and turn off the heat.
  16. Mix well to coat all of the chicken and sprouts in the sauce.
  17. Serve while hot.

Nutrition

Per Serving: 442 calories; 35 g fat; 13 g carbohydrates; 22 g protein

Equipment 

  • Bowl 
  • Non-stick pan 
  • Whisk 
  • Wooden spoon 
  • Measuring cups
  • Scales 
  • 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.

One tray salmon and carrot bake

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Simple meals don’t have to be boring  

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 on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Orange dinner anyone? 

I like to eat the rainbow as often as possible, but sometimes you just have to pick one colour and run with it, today I’m running with orange. This week my recipe is all of the orange foods, that aren’t actually oranges, in one meal. 

OK I know salmon isn’t really orange but it kind of looks orange with the carrots and sweet potato. 

One tray salmon carrot and sweet potato bake recipe 

Ingredients

  • 4 salmon fillets 
  • 2 carrots, cubed 
  • 2 sweet potatoes, cubed 
  • 1/2 tsp. garlic powder
  • 1/2 tsp. thyme 
  • Salt and pepper 

One tray salmon carrot and sweet potato bake 

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

This one tray meal is easy to make and an excellent options for a weeknight meal



Credit: Cath @ easycleaneats

Ingredients

  • 4 salmon fillets 
  • 2 carrots, cubed 
  • 2 sweet potatoes, cubed 
  • 1/2 tsp. garlic powder
  • 1/2 tsp. thyme 
  • Salt and pepper 

Directions

  1. Preheat the oven to 175 degrees C/ 350 degrees F. 
  2. Line a baking tray with baking paper or a silicone liner. 
  3. Place the salmon fillets on the tray. 
  4. Add the carrots and sweet potato to the baking tray. 
  5. Sprinkle the garlic powder and thyme over the salmon and vegetables. 
  6. Bake for 30 minutes until the vegetables are tender. 

Nutrition

Per Serving: 367 calories; 18 g fat; 20 g carbohydrates; 30 g protein

Equipment 

  • Baking tray 
  • Baking paper or a silicone liner
  • Knife
  • Chopping board
  • 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.

Mexican rice

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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. 

This recipe is healthy, delicious and easy to make you can cook quickly and easily. 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. 

Mexican rice with cheese and guac

Not quite a one pot meal

This recipe is easy to make and perfect for a busy weeknight, it isn’t quite a one pot meal to cook, but you serve it in one pot, so it counts in my book. Everyone who knows me knows I have Mexican inspired meals so this should be no surprise to anyone. I love the combination of pork and beef with the cayenne and garlic, the coriander and avocado bring a fresh edge to the rich flavours of the meat. Serving it all in one pot means all the flavours party together before they reach the table. 

Mexican rice recipe 

Mexican rice ingredients
Mexican rice ingredients

Ingredients

  • 1 cauliflower, cut into florets 
  • 1/3 cup broth or water 
  • 1 tsp. garlic powder 
  • 1/8 tsp. cayenne pepper 
  • fresh coriander, roughly chopped 
  • juice of 1 lime 
  • 250g pork mince 
  • 250g beef mince 
  • 1/2 onion diced 
  • 1 avocado, finely diced 
  • salt and pepper, to taste 
Mexican rice
Mexican rice

Mexican rice 

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

This quick and tasty meal is a great for those busy weeknights



Credit: Cath @ easycleaneats

Ingredients

  • 1 cauliflower, cut into florets 
  • 1/3 cup broth or water 
  • 1 tsp. garlic powder 
  • ⅛ tsp. cayenne pepper 
  • fresh coriander, roughly chopped 
  • juice of 1 lime 
  • 250g pork mince 
  • 250g beef mince 
  • 1/2 onion diced 
  • 1 avocado, finely diced 
  • salt and pepper, to taste 

Directions

  1. Use a food processor to rice the cauliflower. 
  2. Place the cauliflower rice and onion in a saucepan over medium heat with the broth. 
  3. Let the cauliflower cook for 10 minutes. 
  4. Stir the cauliflower now and then so that it does not stick to the bottom of the pan. 
  5. Once the cauliflower is cooked add the garlic powder, cayenne pepper, coriander, lime and salt and pepper. 
  6. In another pan cook the pork and beef mince over a medium to high heat. 
  7. As the meat cooks break it up into small pieces. 
  8. Once the meat is cooked through add it to the pan with the cooked cauliflower. 
  9. Mix everything together and add the diced avocado. 
  10. Serve with salsa, guacamole and cheese. 

Nutrition

Per Serving: 207 calories; 12 g fat; 9 g carbohydrates; 19 g protein

Equipment 

  • Knife 
  • Chopping board 
  • Food Processor 
  • Saucepan with lid 
  • Frying pan 
  • Wooden spoon 
  • Scales
  • 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.

One tray roast chicken dinner

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Simple meals don’t have to be boring  

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 on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Must be an English thing

Roast dinners are probably one of the most requested meals from the family. I do love a good roast dinner but feel that the return on investment is crap. For a traditional roast dinner, I spend an average of 2 hours in the kitchen, preparing veggies, roasting and basting meat, mashing potatoes and making gravy. This considerable effort results in a meal that is an impressive spread that is completely gone in less than 20 minutes. Everyone is full and happy, but I have lots of dishes to do. 

Simple but still a roast

For me, the ideal roast dinner is one that can be put together in under 20 minutes and doesn’t leave me with enough pots and pans the fill the dishwasher twice. This recipe is the perfect solution. One dish, chicken, broken down into small pieces which will cook quickly, vegetables that won’t go mushy and flavours that work well together. If you want a roast dinner that doesn’t take a lifetime and still keeps the family happy give this recipe a go. 

One tray roast chicken dinner recipe 

One tray roast chicken ingredients
One tray roast chicken ingredients

Ingredients

  • 4 chicken drumsticks 
  • 4 chicken thighs 
  • 3 sweet potatoes, cubed 
  • 2 courgettes, chopped 
  • 1/2 red onion, sliced 
  • 1 tsp. salt 
  • 1 tsp. pepper, 
  • 1 tsp. garlic powder, 
  • 1 tsp. dried rosemary, 
  • 1 tsp. ginger powder, 
  • 1 tsp. sweet paprika, 
  • 1 tsp. Chicken stock powder 
  • 1/4 tsp. chilli flakes 
  • 1/4 tsp. ground cinnamon 
  • 2 tbsp. olive oil 
One tray roast chicken fresh from the oven
One tray roast chicken fresh from the oven
Ready for plating
Ready for plating
Eat up
Eat up

One tray roast chicken dinner

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

This one tray meal is easy to make and an excellent options for a weeknight meal



Credit: Cath @ easycleaneats

Ingredients

  • 4 chicken drumsticks 
  • 4 chicken thighs 
  • 3 sweet potatoes, cubed 
  • 2 courgettes, chopped 
  • 1/2 red onion, sliced 
  • 1 tsp. salt 
  • 1 tsp. pepper, 
  • 1 tsp. garlic powder, 
  • 1 tsp. dried rosemary, 
  • 1 tsp. ginger powder, 
  • 1 tsp. sweet paprika, 
  • 1 tsp. Chicken stock powder 
  • 1/4 tsp. chilli flakes 
  • 1/4 tsp. ground cinnamon 
  • 2 tbsp. olive oil 

Directions

  1. Preheat the oven to 180 degrees c 350 degrees f. 
  2. In a bowl mix together the salt, pepper, garlic powder, rosemary, ginger, paprika, chicken stock powder, chilli flakes and ground cinnamon to make a spice mix. 
  3. In a baking dish place the chicken thighs skin side up in the corners and sprinkle with some of the spice mix. 
  4. Add the chicken drumsticks to the dish around the thighs and sprinkle with some more spice mix. 
  5. In a bowl mix together the vegetables with the remaining spice mix and the olive oil. 
  6. Spread the vegetables over the top of the chicken in the baking dish. 
  7. Roast in the oven for 45 to 50 minutes, the chicken should be cooked through. 
  8. Remove the dish from the oven and let it rest for 5 minutes before serving.

Nutrition

Per Serving: 473 calories; 26 g fat; 30 g carbohydrates; 30 g protein

Equipment 

  • Baking dish 
  • Small bowl 
  • Large bowl 
  • Fork 
  • Spoon 
  • Measuring spoons
  • 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.

Paleo risotto

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Not cauliflower

For once I have a ‘rice’ recipe that doesn’t use cauliflower, I know right. This risotto is parsnip based, it easy to make, packed with flavour and is a great base that can have more yummy ingredients added.

Paleo risotto with chicken

Base recipe

I like to have basic recipes, it means they can be made in bulk and then different things can be added depending on what you are in the mood for. This is a perfect example of a basic recipe. I like to add some chicken to this recipe so there is a good dose of protein for those ‘I can’t be bothered to do anything else’ moments. When you are feeling more inspired you can add:

  • bacon, 
  • mushrooms, 
  • turmeric, 
  • kale, 
  • chorizo, 
  • pumpkin; 

the possibilities are endless.

Parsnip risotto recipe

Paleo parsnip risotto ingredients

Ingredients

  • 4 parsnips, peeled and chopped
  • 1 tbsp. coconut oil
  • 1 cup chicken stock

Equipment

  • Food processor
  • Knife
  • Vegetable peeler
  • Chopping board
  • Saucepan/Cast iron pan
  • 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.

Tuscan pork chops

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Simple meals don’t have to be boring  

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.  

Serve straight from the pan
How to make Tuscan pork chops

Tuscan chops recipe

Tuscan pork chop ingredients

Ingredients

  • 4 pork chops
  • 1 tbsp. olive oil
  • 5 garlic cloves, minced
  • 1 can chopped tomatoes
  • 1 onion, diced
  • 2 tbsp. Tuscan Seasoning
Thick and rich sauce with ready to eat pork chops

Tuscan chops

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

“This



Credit: cath @ easycleaneats

Ingredients

  • 1 tbsp. olive oil
  • 5 garlic cloves, minced
  • 1 can chopped tomatoes
  • 1 onion, diced
  • 2 tbsp. Tuscan Seasoning

Directions

  1. In a large frying pan heat the olive oil over a medium to high heat.
  2. Add the pork chops to the pan and cook for two minutes on each side or until they have browned.
  3. Remove the chops from the pan and set them to one side.
  4. Add the onion to the pan and cook for 5 minutes, stir the onions, so they do not burn.
  5. Add the chops back to the pair and add the garlic to the pan.
  6. Sprinkle the Tuscan seasoning over the chops.
  7. Pour the chopped tomatoes over the chops and let everything simmer for 10 minutes.
  8. Serve with coodles.

Nutrition

Per Serving: 186 calories; 8 g fat; 12 g carbohydrates; 16 g protein

Try this with

Equipment

  • Knife
  • Chopping board
  • Frying pan
  • Tongs
  • Wooden spoon
  • Lid for the pan
  • 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.

Lemon marinade

Leave a comment

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. 

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.
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 yoghurt, chilli powder and ground coriander to a bowl.
Add the garlic, lemon zest and juice to the bowl and mix well.
Add the garlic, lemon zest and juice to the bowl and mix well.
Lemon marinade mixed and ready to use.
Lemon marinade mixed and ready to use.
Chicken coated in marinade.
Chicken coated in marinade.
Marinaded chicken straight from the oven.
Marinaded chicken straight from the oven.

Lemon Marinade

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

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

  1. Instructions
  2. Finely mince the two garlic cloves, mix in a bowl with yoghurt, chilli powder, coriander and lemon juice and zest.
  3. 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.
  4. When you are ready to cook the chicken, remove any excess marinade, and cook
  5. The meat should remain very succulent because of the yoghurt.
  6. 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.

Tom Kha Kai

Leave a comment

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. 

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 - chicken breast, coconut milk, ginger powder, spring onions, Serrano chillies, lemongrass and lime juice.
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.
Simmer the chicken until it is tender.
Stir in the lime juice.
Stir in the lime juice.
Tom Kha Kai
Tom Kha Kai

Tom Kha Kai 

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

My take on the traditional Thai recipe



Credit: Cath @ easycleaneats

Ingredients

  • 4 chicken breasts, cubed 
  • 2 cups coconut milk 
  • 1 tsp. ginger powder
  • 2 spring onions, chopped
  • 2 chopped serrano chillies
  • 2 tsp. lemongrass 
  • 1 juiced lime

Directions

  1. Instructions
  2. Bring one cup coconut milk to boil in a large saucepan.
  3. Add the chicken, lemongrass, and ginger to the coconut milk, reduce to a medium heat.
  4. Put the lid on the saucepan, simmer until the chicken is tender and cooked through.
  5. 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.
  6. 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.

Carrot cake bars

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Alternative to Easter eggs

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
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)
  • 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* 
Carrot cake bars ready to eat.
Fresh carrot cake bars ready to eat

Carrot cake bars

  • Servings: 25
  • Rating: ★★★★★
  • Print

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

  1. Line a large baking dish with greased paper and set aside.
  2. In a large mixing bowl, combine the flour, protein powder, coconut sugar, ground cinnamon, mixed spice and mix well.
  3. In a saucepan, combine the sun butter and maple syrup and melt.
  4. Add the wet mixture to the dry and mix well.
  5. Add the carrots and mix until combined; this should give you a crumbly batter.
  6. Using a spoon, add the milk one spoonful at a time until a thick, firm batter is formed.
  7. Transfer the mix to a lined baking dish and press firmly.
  8. Refrigerate for at least 30 minutes.Refrigerate for at least 30 minutes.
  9. Once firm, add the frosting if desired.
  10. For the frosting
  11. If you have a food processor, place all of the cheese and protein powder into the bowl and pulse to bring it together.
  12. 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. 
  13. *The amount of liquid you need to add to the icing will depend on the type of protein you use.
  14. Spread the frosting over the cake and allow it to set before cutting into bars.
  15. If you don’t have a food processor
  16. Place the cream cheese into a mixing bowl; beat the cheese with a wooden spoon until it is soft.
  17. Beat in half of the protein powder, when the mixture gets too firm to beat add in a tablespoon of the milk.
  18. 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.