One tray sausage and pepper rolls

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It’s time!!

This is one of our favourite Sunday afternoon meals because it is perfect for watching the UFC. Getting to sit down and watch the fights is often the only time we get to sit down and relax. I don’t mind making a spread when we have company over to watch fights, but not so much when it is just two of us. My ideal UFC meal takes minimum effort to prepare, no supervision to cook, and you don’t need to look at it while you eat it. There is nothing worse than taking your eyes off the screen to take a bite and missing a knockout.

Ready for UFC 271

With the Adesanya vs Whittaker 2 fights this weekend, these sausage and pepper roles are most definitely on the menu.

The buns make it perfect

Living in the land of the sausage sizzle, I’ve got used to the idea of sausages in a bread slice; while it isn’t my favourite, I appreciate the simplicity. For this recipe, I decided to upgrade the bread to some gluten-free rolls. The secret to this recipe is baking the rolls and the generous coating of butter. Buttering the inside and outside of the rolls for baking that gives the rolls a fantastic crunch on the outside. 

One tray sausage and pepper rolls recipe

Ingredients

  • 4 sausages
  • 1/2 onion, sliced
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 yellow pepper, sliced
  • 1 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1 tsp. Italian seasoning
  • 4 gluten-free rolls
  • 2 tbsp. butter, melted

Instructions 

Preheat oven to 200 degrees C/ 400 degrees F.

Line a baking tray with baking paper or a silicone liner.

Place the sausages, onions and peppers on the baking tray.

Drizzle the olive oil and vinegar over the tray.

Sprinkle the Italian seasoning over the top before tossing to coat everything.

Bake for 25 minutes.

Slice each of the rolls down the centre, then brush the rolls with the melted butter.

After baking for 25 minutes, move the sausages, peppers and onions down the tray and place the rolls on the tray.

Bake for another 10 minutes.

Serve each roll with one sausage and a portion of the vegetables.

“One

  • Rating: ★★★★★
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Credit: Cath @ easycleaneats

Ingredients

  • 4 sausages
  • 1/2 onion, sliced
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 yellow pepper, sliced
  • 1 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1 tsp. Italian seasoning
  • 4 gluten-free rolls
  • 2 tbsp. butter, melted

Directions

  1. Preheat oven to 200 degrees C/ 400 degrees F.
  2. Line a baking tray with baking paper or a silicone liner.
  3. Place the sausages, onions and peppers on the baking tray.
  4. Drizzle the olive oil and vinegar over the tray.
  5. Sprinkle the Italian seasoning over the top before tossing to coat everything.
  6. Bake for 25 minutes.
  7. Slice each of the rolls down the centre, then brush the rolls with the melted butter.
  8. After baking for 25 minutes, move the sausages, peppers and onions down the tray and place the rolls on the tray.
  9. Bake for another 10 minutes.
  10. Serve each roll with one sausage and a portion of the vegetables.

Nutrition

Per Serving: 397 calories; 23 g fat; 48 g carbohydrates; 11 g protein

Equipment

  • Knife
  • Chopping board
  • Baking tray
  • Baking paper or silicone liner
  • Tongs
  • Pastry brush

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.

Italian roast chicken

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Something fancy

It has been a busy few weeks, I’ve been a bit basic with our meals and we have been living off our freezer staples, I have a little bit of breathing room and a strong craving for something fancier for dinner.

Italian roast chicken tray
Italian roast chicken tray

Fancy but easily

In my book, fancy doesn’t mean spending hours ‘in the kitchen boiling to death over a hot stove. This recipe is very fancy but is all cooked on a single tray.

The garlic is the star of this meal for me, the bed of garlic under the chicken means you have a suture frae our through the meat while the roast garlic cloves have a deep rich flavour that compliments the rest of the dish.

The quick peep and hands off cooking measures you can get on with other things and come back to a perfectly roasted chicken.

Italian roast chicken recipe

Italian roast chicken ingredients

Ingredients 

  • 2 large tomatoes thickly sliced
  • 250g cherry tomatoes
  • 1 red onion thinly sliced
  • 1 garlic bulb peeled and bruised
  • 1/3 cup flat-leaf parsley chopped
  • 1/3 cup red wine vinegar
  • 1/4 cup olive oil
  • 3 sprigs rosemary
  • 1.6 kg chicken
Large chicken

Take a large baking tray.

Take a large baking tray.
Take a large baking tray.

Place one garlic bulb on the baking tray.

Place one garlic bulb on the baking tray.
Place one garlic bulb on the baking tray.

Lay the chicken on top of the garlic.

Lay the chicken on top of the garlic.
Lay the chicken on top of the garlic.

Spread out the onion next to the chicken.

Spread out the onion next to the chicken.
Spread out the onion next to the chicken.

Add the remaining garlic bulbs on top of the onions.

Add the remaining garlic bulbs on top of the onions.
Add the remaining garlic bulbs on top of the onions.

Add the tomatoes on top of the garlic.

Add the tomatoes on top of the garlic.
Add the tomatoes on top of the garlic.

Drizzle the vinegar and olive oil over the chicken and vegetables.

Drizzle the vinegar and olive oil over the chicken and vegetables.
Drizzle the vinegar and olive oil over the chicken and vegetables.

Place the rosemary sprigs on top of the chicken and the vegetables.

Cover the baking tray with baking paper.

Cover the baking tray with baking paper.
Cover the baking tray with baking paper.

Cover the baking paper with foil.

Cover the baking paper with foil.
Cover the baking paper with foil.

Bake for 1 hour.

Check the chicken to make sure the meat is cooked and the juices are running clear before removing the baking paper and foil, this will depend on the size of the chicken.

Check the chicken to make sure the meat is cooked and the juices are running clear
Check the chicken to make sure the meat is cooked and the juices are running clear

Return the chicken to the oven uncovered for another 20 minutes or until the skin is golden brown.

Return the chicken to the oven uncovered for another 20 minutes
Return the chicken to the oven uncovered for another 20 minutes

Slice the chicken, squeeze out the garlic and serve while hot.

Slice the chicken, squeeze out the garlic and serve while hot.
Slice the chicken, squeeze out the garlic and serve while hot.

Italian roast chicken

  • Servings: 6
  • Rating: ★★★★★
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This one tray meal a great option for busy week nights or an action packed weekend.



Credit: Cath @ easycleaneats

Ingredients

  • 2 tomatoes thickly sliced
  • 250g cherry tomatoes
  • 1 red onion thinly sliced
  • 1 garlic bulb peeled and bruised
  • 1/3 cup flat leaf parsley chopped
  • 1/3 cup red wine vinegar
  • 1/4 cup olive oil
  • 3 sprigs rosemary
  • 1.6 kg chicken

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F.  
  2. Take a large baking tray.
  3. Place one garlic bulb on the baking tray.
  4. Lay the chicken on top of the garlic.
  5. Spread out the onion next to the chicken.
  6. Add the remaining garlic bulbs on top of the onions.
  7. Add the tomatoes on top of the garlic.
  8. Drizzle the vinegar and olive oil over the chicken and vegetables.
  9. Place the rosemary sprigs on top of the chicken and the vegetables.
  10. Cover the baking tray with baking paper.
  11. Cover the baking paper with foil.
  12. Bake for 1 hour.
  13. Check the chicken to make sure the meat is cooked and the juices are running clear before removing the baking paper and foil, this will depend on the size of the chicken.
  14. Return the chicken to the oven uncovered for another 20 minutes or until the skin is golden brown.
  15. Slice the chicken, squeeze out the garlic and serve while hot.

Nutrition

Per Serving: 349 calories; 14 g fat; 9 g carbohydrates; 53 g protein

Equipment

  • Roasting tin
  • Baking paper 
  • Aluminium foil
  • Measuring cups
  • Scales 

Nutritional disclaimer

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

One pot sausage stew

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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 pot, and the preparation takes no more than 20 minutes and is portioned to feed four adults.

Scraping the bottom of the freezer

It has been a crazy week; I’ve been bouncing around all over the place with no time to sort out my life. After a frantic week with no desire to eat another portion of chilli and even less desire to go shopping, it was time to get creative. I knew there would be treasure hiding in the kitchen; I just had to find it. A quick rummage around in the freezer, I discovered a pack of pork sausages that would be a perfect dinner after some thawing. Another rummage around the fridge and the cupboards, and I had the garlic, onion, barbeque sauce and tomatoes. 

Simple but tasty

With my ingredients sorted in the morning, I knew I had a leisurely evening to get dinner made and on the table. With less than 10 minutes of chopping and preparation, I had dinner underway and a chance to sit down and enjoy some time talking with Jay. A perfect end to a busy week.

One pot sausage stew recipe

Ingredients 

  • 1 tbsp. olive oil
  • 500g sausages
  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • 800g can chopped tomatoes
  • 1/4 cup barbeque seasoning

One pot sausage stew

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats

Ingredients

–1 tbsp. olive oil –500g sausages –1 onion, sliced –2 garlic cloves, crushed –800g can chopped tomatoes –1/4 cup barbeque seasoning

Directions

1.Heat half the oil in a large, heavy-based saucepan over medium-high heat. 2.Cook sausages, in batches, turning, for 5 to 6 minutes or until browned all over. 3.Transfer the cooked sausages to a plate. 4.Heat remaining oil in a large saucepan; add the onion and garlic to the pan. 5.Cook the onion and garlic until it begins to soften. 6.Add the tomatoes, barbeque sauce to the onions, and return sausages to pan. 7.Bring to the boil then reduce heat to medium-low, let the stew simmer, for 30 minutes. 8.When the sausages are cooked through, and the sauce has thickened, it is ready to serve. 

Nutrition

Per Serving: 274 calories; 21.9g fat; 9.4g carbohydrates; 10g protein

Equipment

  • Saucepan
  • Tongs
  • Plate 
  • Knife
  • Chopping board
  • Wooden spoon
  • Measuring cups
  • Measuring spoons
  • Scales 

Nutritional disclaimer

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

Lemon curd

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Beautiful winter lemons

I got my hands on some beautiful lemons that are locally grown and perfectly ripe. There were so many I thought it would be rude not to make something absolutely delicious.

Sugar-free lemon curd

I love lemon curd, it is sweet, smooth, and if you do it right, it is also zingy. My only complaint with lemon curd is how much sugar you find in the store-bought kind. I’ve been working on my sourdough lately, so what better treat to spread over my toast than homemade sugar-free lemon curd. 

easycleaneatsnz

How to make good lemon curd

There are a few simple tips for making the perfect lemon curd. First, keep stirring to prevent lumps and secondly, don’t overcook it, or it will curdle. If you follow those simple rules, you will have amazing. 

Lemon curd recipe

Lemon curd ingredients
Lemon curd ingredients

Ingredients 

  • 1 tbsp lemon zest 
  • 3 eggs 
  • 1/4 cup honey 
  • 1/2 cup lemon juice 
  • 6 tbsp coconut oil 
Take a large saucepan
Take a large saucepan

Take a heavy bottom saucepan. 

Put the eggs in the saucepan and whisk them. 
Put the eggs in the saucepan and whisk them. 

Put the eggs in the saucepan and whisk them. 

Add the honey and lemon zest to the eggs and whisk. 

Add the honey and lemon zest to the eggs and whisk. 
Add the honey and lemon zest to the eggs and whisk. 

Put the pan over low heat.

Keep whisking the mixture while it is over the heat.

Be patient and keep whisking; the mix will thicken and become pale. 

Be patient and keep whisking; the mix will thicken and become pale. 
Be patient and keep whisking; the mix will thicken and become pale. 

Whisk in the lemon juice and coconut oil a tablespoon at a time. 

Whisk in the lemon juice and coconut oil a tablespoon at a time. 
Whisk in the lemon juice and coconut oil a tablespoon at a time. 

Keep whisking. 

Remove the pan from the heat when the mix starts to bubble.

Keep stirring for a few minutes before letting the curd sit to cool. 

Strain the curd before serving.

Store in the fridge and enjoy.

easycleaneatsnz

“Lemon

  • Servings: 20
  • Rating: ★★★★★
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Sugar-free lemon curd



Credit: Cath @ easycleaneats 

Ingredients

  • 1 tbsp lemon zest 
  • 3 eggs 
  • 1/4 cup honey
  • 1/2 cup lemon juice 
  • 6 tbsp coconut oil 
    • 


Directions

  1. Take a heavy bottom saucepan. 
  2. Put the eggs in the saucepan and whisk them. 
  3. Add the honey to the eggs and whisk. 
  4. Put the pan over low heat.
  5. Keep whisking the mixture while it is over the heat.
  6. Be patient and keep whisking; the mix will thicken and become pale. 
  7. Whisk in the lemon juice and coconut oil a tablespoon at a time. 
  8. Keep whisking. 
  9. Remove the pan from the heat when the mix starts to bubble.
  10. Keep stirring for a few minutes before letting the curd sit to cool. 
  11. Strain the curd before serving.
  12. Store in the fridge and enjoy.


Nutrition

Per Serving: 61 calories; 5g fat; 4g carbohydrates; 1g protein

Equipment

  • Measuring cup
  • Measuring spoons
  • Saucepan
  • Whisk
  • Zester/ microplane

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 custard

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Not the custard of childhood

Custard was a strong feature in the desserts of my childhood, apple crumble and custard was one of my favourites when i was growing up. There is nothing better on a cold night than a warm dessert with a generous helping of custard. Full disclosure, when I was younger I was a big fan of tinned custard, I wasn’t so fond of the packet powder custard that was always lumpy and watery. While I do miss custard, l don’t miss the massive amount of sugar that you get in store bought custard. 

Thick and creamy custard
Thick and creamy custard

All the flavour with much less sugar

As with most of my clean eating versions of traditional recipes, it isn’t always the easiest process to find alternative ingredients that deliver the same flavours and in this case the right texture. All new recipes take time to get right, this one was no exception. I tired making custard with coconut sugar, maple syrup and with honey. Finding the balance between sweet enough and too sweet was the greatest challenge. After some trial and error

I found the honey gave the best flavour and the right amount of sweetness for me.

Smooth and silky

Smooth custard isn’t as easy as I thought it was going to be. When I’ve made custard with cane sugar in the past, it was reasonably easy to stop the eggs in the custard from scrambling in the custard. When making custard with honey, you have to watch the heat and take it slowly when heating the custard up. It is easy to overcook the eggs and end up with a lumpy mess.

Easy custard recipe

Easy custard ingredients
Easy custard ingredients

Ingredients

  • 300ml milk
  • 300ml double cream
  • 3 eggs
  • 1/2 tsp. vanilla
  • 3 tbsp. honey
Take a large saucepan.
Take a large saucepan.
Add the milk and cream to the pan.
Add the milk and cream to the pan.
Add the vanilla.
Add the vanilla.
Add the honey.
Add the honey.
Stir until all of the honey is dissolved.
Stir until all of the honey is dissolved.
In a bowl or jug  beat the eggs until smooth.
In a bowl or jug  beat the eggs until smooth.
When the milk has started to steam it is ready to use.
When the milk has started to steam it is ready to use.
Add three tablespoons of the milk mix to the eggs and whisk.
Add three tablespoons of the milk mix to the eggs and whisk.
Slowly whisk the eggs into the remaining milk.
Slowly whisk the eggs into the remaining milk.
When combined return to the heat to thicken.
When combined return to the heat to thicken.
Watch the custard closely, keep stirring and remove it from the heat before it over cooks.
Watch the custard closely, keep stirring and remove it from the heat before it over cooks.
Pour the custard into a bowl and set it in the fridge to cool completely.
Pour the custard into a bowl and set it in the fridge to cool completely. 

Easy custard

  • Servings: 8
  • Rating: ★★★★★
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This custard is lower in sugar without being lower in taste.



Credit: Cath @ easycleaneats

Ingredients

  • 300ml milk
  • 300ml double cream
  • 3 eggs
  • 1/2 tsp. vanilla
  • 3 tbsp. honey

Directions

  1. Take a large saucepan.
  2. Add the milk and cream to the pan.
  3. Stir in the honey and vanilla. 
  4. Stir until all of the honey is dissolved.
  5. In a bowl or jug  beat the eggs until smooth.
  6. When the milk has started to steam it is ready to use.
  7. Make sure the milk is warm not hot, it will cook the eggs if it is too hot.
  8. Add three tablespoons of the milk mix to the eggs and whisk.
  9. Slowly whisk the eggs into the remaining milk .
  10. When combined return to the heat to thicken.
  11. Watch the custard closely, keep stirring and remove it from the heat before it over cooks.
  12. Pour the custard into a bowl and set it in the fridge to cool completely. 
  13. If you want warm custard reheat it gently in a saucepan.

Nutrition

Per Serving: 228 calories; 19 g fat; 9 g carbohydrates; 4 g protein

Equipment   

  • Saucepan
  • Wooden spoon
  • Whisk
  • Measuring jug
  • Bowl

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.

Beef and onions

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Ready for those winter warmers

It is feeling a lot more like winter here in the southern hemisphere. I’m feeling it a lot more thanks to some regular trips to Wellington because of my day job. While I’m a way off breaking out the winter coat, I am looking for warmer meals at night to make me feel warm and toasty.

Beef and onions on a bed of cauliflower rice
Beef and onions

Slow cooker meal

This is quickly becoming one of my favourite slow cooker meals because it is so tasty. There is something so satisfying to put dinner in the slow cooker in the morning and come home to a perfectly cooked meal that just needs to be plated up. The bonus is having enough food to cover lunch for a few days; if Jaime doesn’t go back for seconds and thirds.

Sear in the flavour

I spent some time experimenting with this recipe to create a deeper flavour; I finally landed on the seared meat to make this recipe extra special. The extra step of searing the meat adds a beautiful caramelised flavour to the meat and, more importantly, to the gravy. 

Brisket and onions Recipe

Ingredients

Beef and onions ingredients
Beef and onions ingredients
  • 1 tbsp. olive oil
  • 4 onion, sliced
  • 1.5kg beef roast
  • 6 cloves garlic, minced
  • 2 cups beef bone broth
  • 2 tbsp. Worcestershire sauce
  • 1 tbsp. coconut aminos
  • Salt and pepper
slice the onions
slice the onions
In a large frying pan, heat the olive oil over a medium heat.
In a large frying pan, heat the olive oil over a medium heat.
Add the sliced onions to the pan and let them cook for about 15 minutes
Add the sliced onions to the pan and let them cook for about 15 minutes
Be sure to stir the onion now and then
Be sure to stir the onion now and then.
When the onions are caramelised, spread them out on the bottom of your slow cooker.
When the onions are caramelised, spread them out on the bottom of your slow cooker.
Season the beef well.
Season the beef well.
Sear the beef in the pan the onions were cooked in.
Sear the beef in the pan the onions were cooked in.
Sear the beef on all slides.
Sear the beef on all slides.
When the meat is browned all over, place it on top of the onions in the slow cooker.
When the meat is browned all over, place it on top of the onions in the slow cooker.
Pour the Worcestershire sauce, coconut aminos and broth over the meat.
Pour the Worcestershire sauce, coconut aminos and broth over the meat.
Cook the beef on a low heat setting for 6 to 8 hours.
Cook the beef on a low heat setting for 6 to 8 hours.
Serve on a bed of cauliflower rice.
Serve on a bed of cauliflower rice.

Beef and onions

  • Servings: 10
  • Rating: ★★★★★
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This slow cooker meal is one of my favourites and delivers so much flavour.



Credit: Cath @ easycleaneats

Ingredients

  • 1 tbsp. olive oil
  • 4 onion, sliced
  • 1.5kg beef brisket
  • 6 cloves garlic, minced
  • 2 cups beef bone broth
  • 2 tbsp. Worcestershire sauce
  • 1 tbsp. coconut aminos
  • Salt and pepper

Directions

  1. In a large frying pan, heat the olive oil over a medium heat.
  2. Add the sliced onions to the pan and let them cook for about 15 minutes, be sure to stir the onion now and then.
  3. When the onions are caramelised, spread them out on the bottom of your slow cooker.
  4. Return the frying pan to the heat.
  5. Season the beef well.
  6. Sear the beef in the pan the onions were cooked in.
  7. When the meat is browned all over, place it on top of the onions in the slow cooker.
  8. Put half of the onions on top of the brisket.
  9. Pour the Worcestershire sauce, coconut aminos and broth over the meat.
  10. Cook the beef on a low heat setting for 6 to 8 hours.
  11. The meat should pull apart with a fork when it is ready.
  12. Turn off the heat and let the meat rest for 20 minutes before serving.
  13. Use two forks to pull the beef apart.
  14. Using the forks mix the meat and onions together with the juices from cooking.
  15. Serve on a bed of cauliflower rice.

Nutrition

Per Serving: 259 calories; 8 g fat; 6 g carbohydrates; 38 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring jug
  • Measuring spoons
  • Frying pan
  • Wooden spoon
  • Tongs
  • Whisk

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.

Cheese sauce

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Wheat-free option

Cheese sauce is one of the few recipes that I remember learning to make in school, under the supervision of a very mardy nun. A good cheese sauce is something that I struggled to make when we made a move to clean eating. When l came up with a clean version of a traditional recipe, my aim is always to make it as close as possible to the real thing as l can. For some reason, the most simple recipes always seem to be the hardest to get right. This cheese sauce was no exception. After a lot of trial and error, I discovered that buckwheat is the best option.

Buckwheat isn’t wheat

It is strange, but it is true, buckwheat is not a grain. It is actually related to rhubarb, of all things. I’ve been cooking with buckwheat groats and buckwheat flour for a while now. ‘love how diverse it is, and I’m a big fan of the favour buckwheat adds to dishes. While working on this recipe, I discovered that a little bit of buckwheat four goes a very long way. Buckwheat is great to thicken sauces and gravies as it doesn’t clump the way tapioca does. The bonus with buckwheat is you use a lot less than you would with wheat flours.

Put it on anything

If you ask me, there are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.

Cheese sauce
Cheese sauce

Cheese sauce recipe

Ingredients 

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 
Cheese sauce ingredients
Cheese sauce ingredients
Take a large saucepan.
Take a large saucepan.
Add the butter to a saucepan.
Add the butter to a saucepan.
Wait for the butter to melt. 
Wait for the butter to melt. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Continue whisking until you end up with a sauce consistency. 
Continue whisking until you end up with a sauce consistency. 
Turn off the heat and stir in the cheese.
Turn off the heat and stir in the cheese.
When the cheese has all melted it is ready to serve.
When the cheese has all melted it is ready to serve.

Cheese sauce

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

There are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.



Credit: Cath @ easycleaneats

Ingredients

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 

Directions

  1. Take a large saucepan.
  2. Add the butter to a saucepan, wait for the butter to melt. 
  3. Whisk the flour into the butter to form a paste. 
  4. Slowly whisk in the milk.
  5. Continue whisking until you end up with a sauce consistency. 
  6. Turn off the heat.
  7. Stir in the cheese.
  8. When the cheese has all melted it is ready to serve.

Nutrition

Per Serving: 149 calories; 10.5 g fat; 8.5 g carbohydrates; 6 g protein

Equipment

  • Measuring spoons
  • Scales
  • Saucepan
  • Whisk
  • Grater 

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.

Biscotti

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First time for everything

I was unfortunate when I went to Italy, I didn’t get to enjoy a coffee with a Biscotti. Having a nut allergy means missing out on many experiences. I was happy to enjoy the coffee without the almond based treat at the time, but I don’t like to miss out things forever.

What is it?

Biscotti are the Italian almond biscuits you often find served with coffee. The biscotti is a twice baked, oblong, crunchy biscuit perfect for dipping into a hot drink. The traditional recipe uses flour, sugar, eggs, pine nuts and almonds, so basically all the things we don’t or can’t eat. I could give up and say it’s too hard to even try to eat biscotti, but I love a challenge.

Think I made it better

Creating a recipe that aims to deliver the same texture and flavours of the original recipe isn’t always easy. When you add the complication of you have never tasted the original recipe things can get interesting. This recipe was challenging but also exciting. I wanted to get the texture right while keeping the protein and fat content reasonably high. I used a mix of protein powder and oat flour to replace the wheat flour and used coconut milk and maple syrup to replace the sugar. I used blueberries to replace the almond that you would usually find scattered through a biscotti. Each biscuit is crunchy, filling and goes well with a nice mid-morning cup of coffee. 

Biscotti recipe

Biscotti ingredients

Ingredient

  • 4 scoops protein powder
  • 1 cup oat flour
  • 1/2 cup maple syrup
  • 1/4 tsp. salt
  • 1 cup coconut milk
  • 1 egg
  • 1 tsp. vanilla bean paste
  • 2 tsp. ground cinnamon
  • 1 tsp. ginger
  • 1/2 cup blueberries
Biscotti ready to eat

Biscotti 

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

This biscotti recipe is grain and sugar free and jam packed in with protein.



Credit: Cath @ easycleaneats

Ingredients

  • 4 scoops protein powder
  • 1 cup oat flour
  • 1/2 cup maple syrup
  • 1/4 tsp. salt
  • 1 cup coconut milk
  • 1 egg
  • 1 tsp. vanilla bean paste
  • 2 tsp. ground cinnamon
  • 1 tsp. ginger
  • 1/2 cup blueberries

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F
  2. Grease a cake pan and dust it with protein powder
  3. In a bowl, mix all of the dry ingredients
  4. In another bowl, whisk together the coconut milk, maple syrup, and vanilla bean paste.
  5. Mix the wet and dry ingredients together then fold in the blueberries
  6. Pour the batter into the cake pan
  7. Bake for 30 minutes
  8. Remove from the oven and allow the cake to cool completelyRemove from the oven and allow the cake to cool completely
  9. Cut the cake into 12 slices
  10. Line a large baking tray with baking paper or a silicone liner. 
  11. Place the biscotti slices on the baking tray.
  12. Bake the slices for 20 minutes on each side until they are golden brown.

Nutrition

Per Serving: 178 calories; 5 g fat; 23.6 g carbohydrates; 11 g protein

Equipment

  • Cake pan
  • Mixing bowl
  • Whisk
  • Spatula
  • Cooling rack
  • Baking tray 
  • Baking paper or a silicone liner
  • 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.

Bacon cake slices

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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 2019, 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.

Who wants bacon? 

Bacon can make everything better, really it can. I love bacon, and for some reason, the mix of banana and bacon works really well. Add some chocolate into the mix, and you have a winner. 

Bacon cake slices, they may not sound good but trust me, they are amazing.

It shouldn’t work, but it does

Sweet and salty treats aren’t new; they have been around for a while. While sugar and salt sit on opposite ends of the flavour spectrum, they work well together just think all those foods you eat

  • Peanut butter and jelly
  • Salted caramel
  • Pineapple and ham pizza
  • Chocolate milkshakes with French fries
  • Bacon and maple syrup

So why does it work?

Bro science alert!!!

Salt, when used correctly, doesn’t make things salty; it brings out the flavour of food. That is why you often see salt in the ingredients for a cake or cookies. We have evolved to be drawn to sweet foods, mainly because they are calorie, therefore, energy-rich. We are also designed to crave salty foods because sodium is an essential mineral for the human body.

A Proceedings of the National Academy of Sciences study proposes that tongues have additional sweetness receptors. These receptors trigger only when sugar is in the company of salt. So as contradictory as it seems, even just a sprinkle of salt on some fruit can make the fruit taste even sweeter.

All of that could explain why this cake tastes so good.

Bacon Cake Slices Recipe

Ingredients

  • 3/4 cup 70% cocoa dark chocolate
  • 1/2 cup melted butter
  • 1 cup coconut flour
  • 4 eggs
  • 1/3 cup maple syrup or raw honey
  • 1/2 cup shredded coconut
  • 1 tsp. vanilla bean paste
  • 10 slices of candied bacon, sliced
  • 1/2 cup banana icing

Preheat the oven to 190 degrees C/ 375 degrees F

Line a square cake tin with baking paper or a silicone liner.

In a medium-sized mixing bowl beat together, maple syrup and vanilla.

Beat in the coconut flour then the melted butter.

Stir in the shredded coconut, six slices of candied bacon bits and chocolate chips.

Pour the batter into the lined cake tin.

Smooth over the top with a spatula.

Bake the cake for 15 minutes or until the top of the cake is golden brown.

Remove the cake from the tin and place the cake on a cooling rack.

Allow the cake to cool completely before icing.

Sprinkle the remaining candied bacon over the icing.

Slice the cake into 24 squares

Bacon cake slices

  • Servings: 24
  • Rating: ★★★★★
  • Print

Sweet and salty treats aren't new; they have been around for a while. This cake is the perfect mix of sweet and salty.



Credit:  

Ingredients

  • 3/4 cup 70% cocoa dark chocolate
  • 1/2 cup melted butter
  • 1 cup coconut flour
  • 4 eggs
  • 1/3 cup maple syrup or raw honey
  • 1/2 cup shredded coconut
  • 1 tsp. vanilla bean paste
  • 10 slices of candied bacon, sliced
  • 1/2 cup banana icing
    • 


Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F
  2. Line a square cake tin with baking paper or a silicone liner.
  3. In a medium-sized mixing bowl beat together, maple syrup and vanilla.
  4. Beat in the coconut flour then the melted butter.
  5. Stir in the shredded coconut, six slices of candied bacon bits and chocolate chips.
  6. Pour the batter into the lined cake tin.
  7. Smooth over the top with a spatula.
  8. Bake the cake for 15 minutes or until the top of the cake is golden brown.
  9. Remove the cake from the tin and place the cake on a cooling rack.
  10. Allow the cake to cool completely before icing.
  11. Sprinkle the remaining candied bacon over the icing.
  12. Slice the cake into 24 squares
    13. 


Nutrition

Per Serving: 157 calories; 10 g fat; 9 g carbohydrates; 6 g protein

Equipment

  • Mixing bowl
  • Square cake tin
  • Baking paper or a silicone liner
  • Spatula
  • Whisk
  • Measuring cups
  • 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.

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: ★★★★★
  • Print

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.