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

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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 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: ★★★★★
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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

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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 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: ★★★★★
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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: ★★★★★
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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.

Clean fish pie

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We all need a little comfort

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.

Clean eating fish pie recipe

Clean eating fish pie ingredients
Clean eating fish pie ingredients

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
Clean eating fish pie fresh from the oven
Pie ready for eating
A bowl of fish pie
Hot pie ready for eating

Clean eating fish pie

  • Servings: 8
  • Rating: ★★★★★
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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

  1. Preheat the oven to 200 degrees C/400 degrees F
  2. In a large pan, heat some coconut oil over medium heat.
  3. Peel the sweet potatoes, cube them, add them to the pan, and cook for about 10 -20 minutes, 
  4. Add the celery onion and carrot to the pan with the sweet potato and continue to cook.
  5. Once everything in the pan is soft, remove the pan from the heat and pour the coconut milk over the vegetables.
  6. Cut the salmon, smoked cod into bite-size chunks.
  7. Place the fish and the prawns into the baking dish. 
  8. 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. 
  9. Place in the preheated oven for around 40 minutes, or until cooked through.
  10. 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.

Ranch impasta salad

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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. 

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.

Ranch impasta salad recipe

Ranch impasta salad ingredients
Ranch impasta salad ingredients

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
  • ¼ cup parmesan cheese, grated
  • Salt and pepper
Tasty salad ready to eat.
Tasty salad ready to eat.

Ranch impasta salad

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

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

  1. Place all of the vegetables and chicken in a large bowl and mix well.
  2. Add the ranch dressing to the bowl and mx again.
  3. Sprinkle the cheese over the salad.
  4. 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.

Easy ranch dressing

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Bonus recipe

This week I am posting two new recipes, one for a Ranch Impasta Salad and this Ranch dressing.

Alternative to the traditional

I love ranch dressing, it is creamy yet light with an amazing flavour of a traditional ranch dressing.

Ranch dressing recipe

Ingredients

  • 1/2 cup easy mayo
  • 1/2 cup coconut milk
  • 1/2 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 tsp. dill

Easy ranch dressing

  • Servings: 16
  • Rating: ★★★★★
  • Print

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

  1. Whisk together all of the ingredients and transfer the dressing into a jar.
  2. 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.

Banana cappuccino

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Over this now

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
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.

Banana cappuccino recipe

Banana cappuccino ingredients
Banana cappuccino ingredients

Ingredients 

Take the banana, coffee and protein powder if you want it
Take the banana, coffee and protein powder if you want it
Place the banana in the blender jug
Place the banana in the blender jug
Add the coffee
Add the coffee
Add the protein powder
Add the protein powder
Blend everything together
Blend everything together
Blend everything together
Blend everything together
Everything should be thick and creamy
Everything should be thick and creamy
Serve
Serve

Banana cappuccino 

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

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

  1. 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.