Primal fudge

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Something naughty but nice 

Fudge, yes, it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy. 

Fudge is one of those fantastic sweet treats I remember from childhood, my Dandy often had fudge and toffee for Christmas, and I loved to share it with him. 

In the past I probably could have happily munched a packet of fudge easily, nowadays I do not think I could deal with the sugar coma.  

Sweet without the sugar 

This recipe was born from a desire to enjoy the flavour of fudge without the truckload of sugar. When we made a move to remove sugar from our lives as much as possible, I noticed a change in my taste buds. What once was just a sweet treat is now so sickly sweet, I can’t eat it. 

I like to look for alternatives that mean I get all the flavour without any of the adverse effects of ingredients that don’t agree with me. For this recipe I swapped out the sugar for honey, this created a delicate balance of sweet but not too sweet with all the rich flavour you get with original fudge. 

Kid approved 

The final hurdle I usually have any new recipe is if the kids will like it. Sometimes they like a recipe, but the response can be lukewarm, they eat what I have made, but it takes a few days for them to work their way through everything. 

This is not one of those recipes. This fudge didn’t last the weekend; the fudge was nabbed out of the fridge after lunch, as a refuel when they got back from the play park and after dinner. These treats are little boy (and big boy) approved. 

Primal fudge recipe 

Primal fudge ingredients
Primal fudge ingredients

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 
Place the cacao powder in a large bowl.
Place the cacao powder in a large bowl.
Add the melted coconut oil and honey to the bowl.
Add the melted coconut oil and honey to the bowl.
Mix well with a spatula.
Mix well with a spatula.
Add the seed butter to the bowl.
Add the seed butter to the bowl.
Mix well.
Mix well.
Take a silicone cupcake pan.
Take a silicone cupcake pan.
Pour the mix into the cupcake pan.
Pour the mix into the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
Primal fudge ready for eating.
Primal fudge ready for eating.

Primal fudge

  • Servings: 24
  • Rating: ★★★★★
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Fudge, yes it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 

Directions

  1. Melt coconut oil either in the microwave or in a saucepan. 
  2. Don’t overheat the coconut oil, it should be liquid not bubbling. 
  3. Place all of the ingredients in a food processor and blend them together.
  4. Alternatively you can mix by hand.
  5. Add the cacao powder in a large mixing bowl
  6. Add the melted coconut oil and mix with a spatula.
  7. Add the seed butter to the bowl.
  8. Mix well.Mix well.
  9. Pour the mix into paper-lined muffin tin cups /silicone muffin cups.
  10. Fill each cup halfway.
  11. Place the muffin cups in the fridge for 30 minutes or freeze for 10 minutes. 
  12. Pop the fudge out once it is set.
  13. Store in a sealed container in the fridge. 

Nutrition

Per Serving: 89 calories; 7 g fat; 5 g carbohydrates; g protein

Equipment 

  • Saucepan 
  • Food processor 
  • Muffin tin or silicone muffin cups
  • Measuring cups
  • Measuring spoons
  • Spoon

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.

Porkips

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Meat chips 

You may have already figured out that meat is a huge deal in our house; our family motto may need to be meat with everything. Protein-rich snacks are a firm favourite for everyone including the cat. 

We all know chips and dips are awesome, the downside is the bloating and carb coma. Enter the salty alternative to standard chips – porkips. 

Pork whats? 

These chips are just meat. They are crunchy and salty goodness. I usually break out these bad boys for special occasions like birthdays and Christmas. They last about 5 minutes once they are done, they are easy to make and if you can stop them being eaten as is go great with dips. 

Porkip recipe

Ingredients

  • 10 slices of prosciutto di Parma

Porkips

  • Servings: 20
  • Rating: ★★★★★
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salty alternative to standard chips - porkips.



Credit: Cath @ easycleaneats

Ingredients

  • 10 slices of prosciutto di Parma

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. Line a baking tray with baking paper; layout slices on the baking paper
  3. Bake for 10/15 minutes until crunchy then allow them to cool (if you can)
  4. If they get to a point where they have cooled they are good to eat (you have also managed to get much further than we do), if they survive the day you can store them in an airtight container for about 4 days in the fridge.

Nutrition

Per Serving: 122 calories; 7.5 g fat; 0 g carbohydrates; 13.5 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner 
  • Cooling rack

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.

White chilli

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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.  

Fun fact time

We eat a lot of chilli, that isn’t an exaggeration, we have chilli almost every day. It might sound repetitive, but it works for us. Red chilli is a great freezer option that we have spent more of the year eating chilli for lunch and easy weeknight meals. Every now and then it is nice to have something a little bit different.

Bean free zone

I know that chilli is supposed to have beans in it, but they really don’t agree with me, so our chilli never has them in. This white chilli is made with juicy chunks of chicken and a creamy broth. The blend of spice and creamy sauce is an excellent alternative to the traditional red chilli.

https://youtu.be/GCihHH0N50s

White chicken chilli recipe

White chicken chilli ingredients
White chicken chilli ingredients

Ingredients

  • 700g chicken
  • 2 cups chicken broth
  • 2 garlic cloves, finely minced
  • 250g jalapenos
  • 1 green pepper, diced
  • 1 onion, diced
  • 4 tbsp. butter
  • 1/2 cup heavy cream
  • 400g cream cheese
  • 2 tsp. ground cumin
  • 1 tsp. oregano
  • 1 tsp. cayenne
  • Salt and pepper to taste
Take a large stock pot.
Take a large stock pot.
Season the chicken.
Season the chicken.
Sear the chicken.
Sear the chicken.
Sear both sides of the chicken.
Sear both sides of the chicken.
Add the chicken broth.
Add the chicken broth.
Bring the broth to a simmer.
Bring the broth to a simmer.
Cover the pot and let the chicken cook for 20 minutes.
Cover the pot and let the chicken cook for 20 minutes.
Melt the butter in a skillet.
Melt the butter in a skillet.
Add the peppers.
Add the peppers.
Add the chilli.
Add the chilli.
Add the onions.
Add the onions.
Cook the vegetables until they are softened.
Cook the vegetables until they are softened.
Add the garlic.
Add the garlic.
When the chicken is cooked shred it with a fork.
When the chicken is cooked shred it with a fork.
Add the vegetables to the stock pot.
Add the vegetables to the stock pot.
Mix in the cream.
Mix in the cream.
Mix in the softened cream cheese.
Mix in the softened cream cheese.
Stir quickly.
Stir quickly.
Simmer for another 15 minutes before serving.
Simmer for another 15 minutes before serving.

White chicken chilli

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


Credit: Cath @ easycleaneats

Ingredients

  • 700g chicken
  • 2 cups chicken broth
  • 2 garlic cloves, finely minced
  • 250g jalapeños
  • 1 green pepper, diced
  • 1 onion, diced
  • 4 tbsp. butter
  • 1/2 cup heavy cream
  • 400g cream cheese
  • 2 tsp. ground cumin
  • 1 tsp. oregano
  • 1 tsp. cayenne
  • Salt and pepper to taste

Directions

  1. Season the chicken with ground cumin, oregano, cayenne, salt and pepper.
  2. In a large stockpot sear both sides the chicken over a medium heat.
  3. When both sides of the chicken are golden brown, add the chicken broth to the pot.
  4. Bring the broth up to simmer.
  5. Put a lid on the pot.
  6. Cook for 20 minutes or until the chicken is cooked through.
  7. While chicken is cooking, melt butter in a medium skillet.
  8. Add chillies, diced jalapeno, green pepper and onion to skillet and sauté until veggies soften.
  9. Add minced garlic and sauté for 30 seconds and turn off the heat, set aside.
  10. Once the chicken is fully cooked, shred with a fork and add back into the broth.
  11. Add sautéed veggies to pot with the chicken and the broth and simmer for 10 minutes.
  12. In a medium bowl, soften cream cheese in microwave until you can stir it in.
  13. Mix the cream cheese with heavy whipping cream.
  14. Stirring quickly, add the mixture into the pot with chicken and veggies.
  15. Simmer for an additional 15 minutes.
  16. Serve with favourite toppings such as cheese, avocado slices, fresh coriander, sour cream.

Nutrition

Per Serving: 437 calories; 19 g fat; 10 g carbohydrates; 29 g protein

Equipment

  • Stockpot
  • Tongs
  • Wooden spoon
  • Knife
  • Chopping board
  • Skillet
  • Bowl
  • Fork 
  • 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.

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: ★★★★★
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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.

Waldorf salad

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Easy make ahead salad 

It is a summer of salads!! The warm months mean lots of fresh veggies and endless possibilities for salad. Anyone that knows me knows I could eat salad for every meal, I love them, lots. Most of the time I stick with the simple mixture of protein, lettuce leaves, crunchy veg and a simple dressing. On occasion, I like to make something a little fancier. 

Classic Waldorf salad 

The original version of the Waldorf salad was made with apples, celery and mayonnaise. Later on, chopped walnuts were added to the dish and became integral. Every time I have seen Waldorf on a menu, it had walnuts included, thanks to my stupid nut allergy I have never had the pleasure of enjoying the salad. Until now. 

Switch it up 

Regular visitors here will know I can’t leave things alone, I have to mess around with recipes and switch out ingredients. The Waldorf salad was a prime candidate for me to mess with. First up was an alternative to walnuts. As with many recipes, I find that switching out nuts with sunflower seeds, this means you get all the crunch with no risk of death. Next up was bumping up the protein. Generally speaking, I have a high protein diet so having meat as part of my salad is essential. In this instance, I went with some cooked and cooled chicken. 

Meal prep winner 

This salad is one of my favourites for mixing up a big batch and portioning out for meals for the week. I like to make a double batch of the salad and keep it in the fridge ready for lunches, snacks and easy dinners when it is too hot to make a meal. 

Chicken Waldorf salad recipe

Ingredients 

Chicken Waldorf salad ingredients
Chicken Waldorf salad ingredients
  • 2 cups of cooked diced chicken 
  • 1 apple, diced 
  • 1 cup chopped celery 
  • 1 cup grapes, halved 
  • 1/2 cup chopped sunflower seeds 
  • 1/4 cup easy mayo
  • 2 tsp. lime juice 
  • 2 tsp. honey 
  • salt and pepper 
Chicken Waldorf salad
Chicken Waldorf salad
Chicken Waldorf salad

Chicken Waldorf salad

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

A nut-free take on this classic salad



Credit: Cath @ easycleaneats

Ingredients

  • 2 cups of cooked diced chicken 
  • 1 apple, diced 
  • 1 cup chopped celery 
  • 1 cup grapes, halved 
  • 1/2 cup chopped sunflower seeds 
  • 1/4 cup easy mayo 
  • 2 tsp. lime juice 
  • 2 tsp. honey 
  • salt and pepper 

Directions

  1. In a bowl, combine chicken, apple, celery, and seeds. 
  2. In a bowl, combine the mayonnaise, lime juice, and honey. 
  3. Season to taste. 
  4. Spoon dressing over chicken salad and toss to coat. 

Nutrition

Per Serving: 262 calories; 10.6 g fat; 9.4 g carbohydrates; 11.4 g protein

Equipment

  • Large mixing bowl
  • Small mixing bowl
  • Whisk
  • 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.

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.

Tomato, Spinach & Goat Cheese Omelette

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Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe uses the basic omelette recipe; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only UberEats as your weeknight options. Once you master a basic recipe, the possibilities are endless; this is an example of a possibility.

Seasonal eating

We currently have a vegetable bed bursting with baby spinach; this recipe is an excellent and easy way to use the abundance of green in the garden while making a simple and tasty meal. A quick dash out to the garden is enough to make a filling and fresh breakfast. 

Tomato, spinach and goat cheese omelette recipe

Ingredients

  • 2 eggs
  • 75g goat cheese
  • 1/2 tomato, diced
  • 1 handful of spinach

Instructions

Crack eggs into a mixing bowl and beat them well.

Add a pinch of salt and pepper

Over a low heat, melt the butter in a small frying pan.

When the butter has melted, and the pan is hot pour in the eggs, make sure they are evenly spread in the pan.

When the edges of the egg start to cook, use a spatula to push the egg into the centre of the pan.

Repeat this until most of the egg is set.

Add the goat cheese, tomato and spinach to one side of the omelette.

Fold the other side over the fillings.

When the bottom is golden brown on the underside, it’s ready to serve.

Tomato, spinach and goat cheese omelette

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats

Ingredients

  • 2 eggs
  • 75g goat cheese
  • 1/2 tomato, diced
  • 1 handful of spinach

Directions

  1. Crack eggs into a mixing bowl and beat them well.
  2. Add a pinch of salt and pepper
  3. Over a low heat, melt the butter in a small frying pan.
  4. When the butter has melted, and the pan is hot pour in the eggs, make sure they are evenly spread in the pan.
  5. When the edges of the egg start to cook, use a spatula to push the egg into the centre of the pan.
  6. Repeat this until most of the egg is set.
  7. Add the goat cheese, tomato and spinach to one side of the omelette.
  8. Fold the other side over the fillings.
  9. When the bottom is golden brown on the underside, it’s ready to serve.

Nutrition

Per Serving:367 calories; 25.9 g fat; 8.4 g carbohydrates; 23.6 g protein

Equipment

  • Mixing bowl
  • Whisk or fork
  • Frying pan
  • Spatula 

Nutritional disclaimer

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

Kale Pesto

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Pesto that won’t kill me

Stupid nut allergies have prevented me from trying a number of foods over the years that look, smell and no doubt taste amazing. Pesto was one of the things I had wanted to try for years, but as it contains pine nuts it’s been a no go. 

I had a moment of genius (or madness, I can never really tell the difference) and figured that I could replace the pine nuts with something else, after a little trial and error I found a combination that worked.

The verdict 

My taste tester assures me that the flavours are in the same balance as normal pesto made with nuts the only difference is the texture of the sunflower seeds, I suppose I have to take his word for it because I don’t fancy the hospital trip that I would get if I checked. If you don’t have to avoid nuts sub the sunflower seeds for the same amount of pine nuts.

Nut-free pesto

Baby kale everywhere

I recently planted some kale out on my deck and it has grown like crazy. With so much baby kale leaves around I decided to make some pesto with it. The baby kale adds a new dimension of flavour that works well with eggs. Green eggs and ham anyone?

Nut-free kale pesto recipe

Kale pesto ingredients

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh baby kale leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Instructions

Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor. 

Add the sunflower seeds to the mixture and pound or pulse again. 

Add the parmesan and mix with a spoon or do a quick pulse again.

Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.

Add a little oil at a time so you don’t drown everything else.

Season to taste.

Add the remaining cheese and oil to your taste and preferred consistency.

The finished pesto should look shiny and a little creamy. 

Nut-free pesto

  • Servings: 10
  • Rating: ★★★★★
  • Print

This nut-free pesto is a great alternative for anyone that has to stay away from tree nuts.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 garlic clove, chopped
  • 3 handfuls fresh baby kale leaves, picked and chopped
  • 1 handful sunflower seeds, very lightly toasted
  • 1 handful Parmesan cheese, freshly grated
  • 3 tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Pound the garlic and the baby kale leaves in a pestle and mortar, or pulse in a food processor.
  2. Add the sunflower seeds to the mixture and pound or pulse again.
  3. Add the parmesan and mix with a spoon or do a quick pulse again.
  4. Stir gently and add olive oil or put the food processor on its lowest setting and pour in the oil.
  5. Add a little oil at a time so you don’t drown everything else.
  6. Season to taste.
  7. Add the remaining cheese and oil to your taste and preferred consistency.
  8. The finished pesto should look shiny and a little creamy. The finished pesto should look shiny and a little creamy.

Nutrition

Per Serving: 123 calories; 10.1 g fat; 2.1 g carbohydrates; 6.2 g protein

Equipment

  • Food processor
  • Spatula 
  • 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.

Kale chips

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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 2015, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice.
Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums. As the kids have grown my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better.

Kale chips fresh from the oven and ready for eating

A surprise request

I like kale, I have for a very long time, but green vegetables haven’t always been a favourite in our house. Can you imagine my surprise when Liam, the child that hated all vegetables, one weekend asked out of the blue if he could have some kale chips? I was glad I was sitting down when he asked otherwise I may have fallen over. When Liam asked for them, I was more than happy to make him a nice healthy snack.

A family staple

Since that first request, kale chips have been something of a staple when it comes to snacking. Over the years we have experimented with different flavours for the family, here are a few of our favourites

  • paprika and chilli
  • ginger and lime
  • chipotle and coriander

Kale chips recipe


Ingredients

  • 1 bunch of kale, washed and dried
  • 2 tbsp. olive oil
  • Salt to taste

Kale chips

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

These kale chips are a healthy snack option that will keep the entire family happy.



Credit: Cath @ easycleaneats

Ingredients

  • 1 bunch of kale, washed and dried
  • 2 tbsp. olive oil
  • Salt to taste

Directions

  1. Preheat the oven to 150 degrees C/ 300 degrees F
  2. Line a tray with baking paper or a silicone liner.
  3. Remove the centre stems and either tear or cut up the leaves.
  4. In a bowl put the oil and salt then add the kale.
  5. Toss everything together in the bowl, so all the leaves are coated in oil.
  6. Spread on a baking tray, you may need to use two, depending on the amount of kale.
  7. Bake at 150 degrees for 15 minutes or until crisp.
  8. Eat them when they are fresh out of the oven otherwise, they get a bit chewy.Eat them when they are fresh out of the oven otherwise, they get a bit chewy.

Nutrition

Per Serving: 94 calories; 7.3 g fat; 6.7 g carbohydrates; 2.2 g protein


Flavours

Here are the ingredient for some alternatives. You can add the extra flavours when you toss the kale in the oil.

  • 1 tsp. paprika and 1/2 tsp. ground chill
  • 1 tsp. ground ginger and 1 tbsp. lime juice
  • 1 tsp. ground coriander and 1/2 tsp. ground chipotle

Equipment

  • Knife
  • Chopping board
  • Mixing bowl
  • Baking tray
  • Baking paper or silicone liner
  • Tongs

Nutritional disclaimer

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

Cauliflower rice

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Alternative to rice 

A huge challenge I know we faced when we made the transition away from pasta, and rice was finding something to go with our yummy sauces and curries. Paleo gave us the grateness sorry I meant greatness of cauliflower rice. 

I’ve found some cool things to do with it over the last few years, but the base recipe is the starting point for inventions. 

Cauliflower rice

Easy to make with the right tools 

It is simple to make when the ingredients are prepared, but the preparation can take some time. I spent a year grating all of my cauliflowers by hand before moving over to a food processor and away from the weekly skin grafts to my fingers. I was becoming concerned that my family would develop a liking of long pig in their food. A food processor with a grating attachment is a must if you intend to move away from real rice. You can process 4 cauliflower heads in the time it takes to grate one by hand. 

Buy in bulk 

If you are making the transition away from rice and pasta, it is a good idea to keep cauliflower rice on hand. You can freeze cauliflower if it is raw or cooked. That means you can make the most of cauliflower when they are in season and cheap. I like to buy in bulk, grate, portion and freeze. That way you can pull a bag or tub of cauliflower rice from the freezer and cook it up when you need it. 

Cauliflower rice recipe 

Cauliflower rice ingredients
Cauliflower rice ingredients

Ingredients

  • 1 head cauliflower finely grated 
  • 1/2 onion finely minced 
  • 2 garlic cloves finely minced 
  • 1 tbsp. coconut oil 
Add some oil to a frying pan.
Add the cauliflower rice
Cook the cauliflower for 5 minutes
Keep the rice moving in the pan.
Cauliflower rice ready to eat
Put the extra cauliflower rice in the freezer

Cauliflower rice

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

This easy to make alternative to rice is a must know recipe for clean eating, paleo, primal and keto diets.



Credit: Cath @ easycleaneats

Ingredients

  • 1 head cauliflower grated
  • 1/2 onion, finely minced
  • 1 tbsp. coconut oil
  • 1 garlic clove minced (optional)

Directions

  1. Break the cauliflower into large florets.
  2. Use a food processor with a fine grating attachment to grate cauliflower.
  3. If you don’t have a food processor you can grate the cauliflower by hand.
  4. Finely chop the onion.
  5. When all of the cauliflower is grated transfer it to a mixing bowl.
  6. Take a large frying pan over a medium heat and melt some coconut oil.
  7. Add the onion to the frying pan.
  8. Cook the onion until it is softened.
  9. Add the cauliflower to the frying pan.
  10. Cook the cauliflower and onion for 5 minutes.
  11. Keep the cauliflower moving in the pan, you don’t want it to colour.
  12. When the cauliflower has softened it is ready to serve.
  13. Serve hot or cold.
  14. You can freeze the cauliflower rice to use anytime you need it.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 3 g protein

Equipment

  • Knife 
  • Chopping board 
  • Food processor with the grating attachment 
  • Or grater 
  • Mixing bowl
  • Frying pan 
  • Wooden spoon 
  • 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.