Cauliflower couscous

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What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is an excellent alternative that can be easily added to your meal. 

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. To make couscous I like to use the larger grating attachment to get a more chunky texture.

Perfect hot or cold

As with regular cous cous you can have this hot or cold, once it has been cooked the options are unlimited. 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.

Cauliflower couscous recipe

Ingredients

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

Cauliflower couscous

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

This easy to make alternative to couscous 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 corse 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 cous cous to use anytime you need it.

Nutrition

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

Equipment

  • Food processor 
  • Grating attachment
  • Mixing bowl
  • Frying pan
  • 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.

Coodles

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Coodles or Zoodles

An odd name I know, some people call the zoodles, but I like to call them coodles because I’m still not comfortable calling courgettes zucchini.

These replacement noodles are a brilliant substitute for regular noodles and pasta. An excellent julienne slicer will serve you well when making coodles.

Bowl of coodles

They go with everything

Coodles are a versatile staple in our house. They can be eaten hot or cold, added to a salad or used in your favourite pasta dishes. There are many ways to make and cook coodles depending on what you intend to use them for. I cover off these different techniques in more detail in ways to make and cook coodles. For this recipe, I am going over the easiest way to make coodles.

What do you do?

When setting off on a journey to remove processed foods from your diet, you may stop and ask yourself the question What can I eat instead of rice/couscous/pasta/bread? 

The answer is to find a suitable replacement.

The options are limitless; you can find gluten-free, sugar-free, grain-free, I could go on. An easy way to eat clean and simple is to switch out the standard meal padding of rice/couscous/pasta/bread with a vegetable alternative or something you can make yourself. 

This recipe is the no-frills no added flavour version that can be made and then added to things like chicken carbonara, Bolognese and prawn parmesan coodles.

Coodle recipe

Coodle ingredients
Coodle ingredients

Ingredients

  • 2 carrots
  • 2 courgettes
Take the top and bottom off the carrots with a sharp knife.
Take the top and bottom off the courgettes with a sharp knife.
Julienne the vegetable to create spaghetti strings.
Julienne the vegetable to create spaghetti strings.
Cook the coodles for approximately 3 minutes in boiling water.
Serve hot or cold.
Serve hot or cold.

Coodle

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

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



Credit: Cath @ easycleaneats

Ingredients

  • 2 carrots
  • 2 courgettes

Directions

  1. Take the top and bottom off the carrots and courgettes with a sharp knife.
  2. Julienne the vegetable to create spaghetti strings.
  3. Cook the coodles for approximately 3 minutes in boiling water.
  4. Serve hot or cold.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 2 g protein


[/recipe]

Try this with

  • Chicken carbonara
  • Lemon chicken

Equipment

  • Knife
  • Chopping board
  • Julienne vegetable peeler
  • Saucepan
  • Wooden spoon
  • Colander  

Nutritional disclaimer

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

Chocolate waffles

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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.

Chocolate waffles with yoghurt and frozen blueberries.
Chocolate waffles with yoghurt and frozen blueberries.

Chocolate for breakfast

Breakfast is the most important meal of the day, and we should all be making an effort to start the day in the best possible way. In this house, with three hardcore chocoholics, beginning the day with chocolate is always going to be the preferred option. If you have to start the day with chocolate, why not do it with chocolate waffles.

Weekend treat

Let’s be clear. I’m not saying you should eat chocolate for breakfast every day, maybe save it for the weekend or special occasions. These waffles are coconut flour based and have a big helping of protein which should keep you feeling full until lunchtime.

No waffle iron no problem

If you don’t have a waffle iron or machine don’t worry, this batter can be used to make pancakes without any adjustments, just make small thick pancakes   

Chocolate waffles recipe

Chocolate waffle ingredients
Chocolate waffle ingredients

Ingredients

  • 1/4 cup coconut flour
  • 1/4 cup cacao powder
  • 1/4 tsp. baking soda
  • 1/4 tsp. salt 
  • 3 eggs
  • 1/2 cup coconut milk
  • 2 scoops protein powder (unflavoured)
  • 2 tbsp. coconut oil, melted
  • 3 tbsp. maple syrup
  • 1 tsp. vanilla extract
  • coconut oil for the waffle iron
Sift together coconut flour, cacao, baking soda, and salt then set aside.
Sift together coconut flour, cacao, baking soda, and salt then set aside.
Sift together coconut flour, cacao, baking soda, and salt then set aside.
Whisk together the eggs, coconut milk, coconut oil, maple syrup, and vanilla until well combined and foamy.
Whisk together the eggs, coconut milk, coconut oil, maple syrup, and vanilla until well combined and foamy.
Whisk together the eggs, coconut milk, coconut oil, maple syrup, and vanilla until well combined and foamy.
Whisk together the eggs, coconut milk, coconut oil, maple syrup, and vanilla until well combined and foamy.
Add dry ingredients to wet and blend together again.
Add dry ingredients to wet and blend together again.
Batter ready to cook
Batter ready to cook
Make sure you oil the waffle iron well.
Make sure you oil the waffle iron well.
Add the batter to the waffle iron, use a tablespoon at a time.
Add the batter to the waffle iron, use a tablespoon at a time.
Add the batter to the waffle iron, use a tablespoon at a time. Don’t add too much and not too close to the edges.
Add the batter to the waffle iron, use a tablespoon at a time. Don’t add too much and not too close to the edges.
Cook the waffle until they are crisp on the outside but still have some give in the middle.
Cook the waffle until they are crisp on the outside but still have some give in the middle.

Try this with

  • Summer berries and yoghurt 
  • Bacon and maple syrup
  • Sun butter 

Chocolate waffles

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

Start your day with this tasty chocolate waffle treat.



Credit: Cath @ easycleaneats

Ingredients

  • 1/4 cup coconut flour
  • 1/4 cup cacao powder
  • 1/4 tsp. baking soda
  • 1/4 tsp. salt
  • 3 eggs
  • 1/2 cup coconut milk
  • 2 scoops powder (unflavoured)
  • 2 tbsp. coconut oil, melted
  • 3 tbsp. maple syrup
  • 1 tsp. vanilla extract
  • coconut oil for the waffle iron

Directions

  1. Preheat your waffle iron
  2. Sift together coconut flour, cacao, baking soda, and salt then set aside
  3. Whisk together the eggs, coconut milk, coconut oil, maple syrup, and vanilla until well combined and foamy, I use a hand blender and it takes about 20-30 seconds.
  4. Add dry ingredients to wet and blend together again.
  5. Make sure you oil the waffle iron well.
  6. Add the batter to the waffle iron, use a tablespoon at a time. Don’t add too much and not too close to the edges.
  7. Cook the waffle until they are crisp on the outside but still have some give in the middle.
  8. Repeat with the remaining batter.

Nutrition

Per Serving: 97 calories; 5 g fat; 6 g carbohydrates; 6 g protein

Equipment

  • Waffle iron
  • Sieve 
  • Mixing bowl
  • Whisk or electric whisk
  • Spatula
  • 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.

Beef jerky

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All of the meat 

As snacks go, I don’t think you can get better than beef jerky. The little meaty treat is hard to say no to and more so when the alternative snacks are loaded with sugar or soy. I initially decided to make my own beef jerky because the store-bought stuff didn’t agree with me. The beauty of homemade jerky is the different flavours you can make in one go and that it is so much cheaper. 

Simple to make 

You don’t need any special equipment to make your own jerky. If you have a sharp knife and an oven with a low heat setting, you have everything you need. If you have access to a dehydrator, it is an easier tool to use, and you can make more jerky in one go. 

More meat-lovers 

Recently the youngest member of our house joined the beef jerky lover group with a vengeance. My coconut amino teriyaki jerky seems to be a firm favourite with him (and the cat). The big bag of beef jerky that we get out of each beef roast is impressive. Keeping it in glass jars in a cool, dry place means that we have beefy treats on hand for a couple of weeks. 

Beef jerky recipe

Ingredients

  • 1kg Beef roast 
  • 5 tsp. paprika 
  • 2 tsp. garlic powder 
  • 1 tsp. salt 
  • 4 tsp. basil 
  • 2 tsp. thyme 
  • 300ml water

Thinly slice your meat; you want it to be no more than 5 mm in thickness.

Take a large sandwich bag you can seal up and place the meat inside or a bowl that can be covered.

In a bowl mix together the ingredients for your marinade, whisk to make sure it is well combined. 

Pour the marinade over the meat and massage it around in the bag or in the bowl.

Seal the bag or cover the bowl and put it in the fridge for at least 12 hours but preferably 24 hours.

There are two ways you can dry the meat to make into jerky, you can use your oven or a dehydrator. 

Lay out all of the meat onto the dehydrator trays making sure the pieced of meat don’t overlap.

Once the meat has dried out it is ready to be stored, I keep my in bags in the fridge or in an airtight jar.

The time it takes for the meat to dry will depend on how thick it has been sliced, the temperature you are drying the meat at.

“Beef

  • Servings: 35
  • Rating: ★★★★★
  • Print


Credit: Cath @ easycleaneats

Ingredients

  • 1kg Beef roast
  • 5 tsp. paprika
  • 2 tsp. garlic powder
  • 1 tsp. salt
  • 4 tsp. basil
  • 2 tsp. thyme
  • 300ml water

Directions

  1. Thinly slice your meat; you want it to be no more than 5 mm in thickness.
  2. Take a large sandwich bag you can seal up and place the meat inside.
  3. In a bowl mix together the ingredients for your marinade, whisk to make sure it is well combined.
  4. Pour the marinade over the meat and massage it around in the bag.
  5. Seal the bag and put it in the fridge for at least 12 hours but preferably 24 hours.
  6. When it’s ready drain the marinade off the meat and remove any excess moisture with a clean tea towel.
  7. There are two ways you can dry the meat to make into jerky, you can use your oven or a dehydrator.
  8. If your using the oven you need to have it set around 50 degrees C/ 120 degrees F.
  9. Lay out all of the meat onto wire trays, you need to make sure that the pieces of meat don’t overlap, you can put multiple wire trays on top of each other but the needs to be space for the air to get between each tray.
  10. Put it in the oven on the low heat with the oven door slightly open if you can, if not just open the door every now and then to allow the moisture to escape.
  11. If you are using a dehydrator it needs to be set to around 65 degrees C/ 150 degrees F.
  12. Lay out all of the meat onto the dehydrator trays making sure the pieced of meat don’t overlap.
  13. The time it takes for the meat to dry will depend on how thick it has been sliced, the temperature you are drying the meat at.
    14. 14.Once the meat has dried out it is ready to be stored, I keep my in bags in the fridge or in an airtight jar.

Nutrition

Per Serving: 64 calories; 2.1g fat; 0g carbohydrates; 10.4g protein

Equipment

  • Scales
  • Measuring jug
  • Measuring spoons
  • Knife
  • Chopping board
  • Ziplock bag
  • Mixing bowl
  • Whisk
  • Dehydrator or wire racks

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.

Garlic Prawns

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Updating as we go

Earlier in 2021, I made a move to relocate and update my website. I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to make better. 

Protein in a small package

I like prawns; they are small, tasty and simple to make. I like to get a package of prawns to cook up and to have on hand as an easy protein portion that can be added to meals like salads or stir-frys. I like to cook the prawns all at once and portion them out; this means I can have protein in the fridge or the freezer. Prawns last about three days cooked in the fridge, which is excellent when you have an abundance of salad.

Competition for dinner

Prawns are a favourite of more than just me; my fur baby is a big fan of prawns and loves it when we have them around. Don’t believe me? Check out the face before I even open the bag. 

Garlic Prawns recipe

Ingredients

  • 500g prawns 
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Peel the prawns by first removing the head and legs. 

Peel off the shell, then squeeze the prawn’s tail to remove it from the body. 

Pull the vein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with olive oil and garlic.

When the garlic starts to colour, add the prawns to the pan.

Be careful not to burn the garlic.

Cook the prawns for 5-6 minutes or until the prawns are cooked.

Remove the prawns from the pan.

Add the spring onions to serve.

“Garlic

  • Rating: ★★★★★
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“Fast



Credit: Cath @ easycleaneats

Ingredients

  • 500g prawns
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Directions

  1. Peel the prawns by first removing the head and legs.
  2. Peel of the shell then squeeze the tail of the prawn to remove it from the body.
  3. Pull the vein through the opening at the head of the prawn and discard.
  4. Place a frying pan on medium-high heat with the olive oil and garlic.
  5. When the garlic starts to colour add the prawns to the pan.
  6. Be careful not to burn the garlic.
  7. Cook the prawns for 5-6 minutes or until the prawns are cooked.
  8. Remove the prawns from the pan.
  9. Add the spring onions to serve.

Nutrition

Per Serving:272 calories; 14 g fat; 2 g carbohydrates; 29 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring cups
  • Scales
  • Mixing bowl
  • Frying pan
  • 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.

Paleo pancakes

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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.

Paleo pancakes with bacon and eggs
Paleo pancakes with bacon and eggs

Anyone for pancakes?

I love pancakes, always have, always will. While traditional pancakes are amazing, the wheat flour doesn’t agree with me. These pancakes are packed with yumminess without any nastiness. These are Paleo-style pancakes that are very easy to make and taste great. 

Paleo pancakes recipe

Ingredients

Paleo pancake ingredients
Paleo pancake ingredients
  • 1 banana mashed
  • 4 eggs
  • 6 tbsp. coconut milk
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla
  • 3 tbsp. coconut flour
  • 1 tsp. ground cinnamon
  • 1/2 tsp. baking soda
Paleo pancake batter
Paleo pancake batter
Pancakes cooking
Pancakes cooking
Golden brown pancakes
Golden brown pancakes

Paleo pancakes

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

These are Paleo style pancakes that are very easy to make and taste great.



Credit: Cath @ easycleaneats

Ingredients

  • 1 banana mashed
  • 4 eggs
  • 6 tbsp. coconut milk
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla
  • 3 tbsp. coconut flour
  • 1 tsp. ground cinnamon
  • 1/2 tsp. baking soda

Directions

  1. In a bowl mix together the eggs, vinegar, vanilla, coconut milk and mashed banana until it is a smooth batter. 
  2. Whisk in the ground cinnamon, baking soda, and coconut flour until the batter is smoothly mixed. 
  3. Let the batter sit for 5 minutes to allow it to thicken.
  4. Lightly greasy a frying pan and let the pan warm up over a medium heat.
  5. Spoon two tablespoons of batter into the pan to make one pancake, don’t use more batter otherwise the pancakes won’t cook in the middle.
  6. When the pancakes lift easily from the pan and have browned, they are ready to flip.
  7. Repeat with the remaining batter.
  8. Serve the pancakes warm. Serve the pancakes warm.

Nutrition

Per Serving: 134 calories; 6 g fat; 12 g carbohydrates; 7 g protein

Try this with

  • Bacon
  • Eggs
  • Maple syrup
  • Fruit
  • Yoghurt

Equipment

  • Mixing bowl
  • Whisk
  • Tablespoon
  • Spatula
  • Frying 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.

Bacon and sweet potato salad

Leave a comment

Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 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.

Post workout meal

This salad is one of my favourite post-workout meals. When it is going to be a max effort kind of week I like to have a batch of this salad waiting for me.  This salad is quick to make which makes it perfect for a weeknight or even lunchtime salad. The hardest part is not eating the bacon before the sweet potatoes have cooled down. It’s also perfect for using up your left-over chicken (if you ever have any).

Bacon and sweet potato salad recipe

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste
easycleaneatsnz

Bacon and sweet potato salad

  • Servings: 6
  • Rating: ★★★★★
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Easily my favourite post workout meal, spicy chicken, tangy sweet potatoes and bacon all in one bowl.



Credit: Cath @ easycleaneats

Ingredients

  • 250g bacon
  • 500g chicken breast, cooked and cubed
  • 1kg sweet potatoes, cut into cubes
  • 4 garlic cloves, chopped
  • 2 tbsp. coconut oil
  • juice of 1 lime
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 2 spring onions, chopped
  • dash of red chilli flakes
  • dash of ground cinnamon
  • salt and pepper, to taste

Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F.
  2. Line a baking tray with baking paper or a silicone liner and lay the bacon flat on the sheet.
  3. Bake for 15 minutes, or until the bacon, is slightly crispy.
  4. Let the bacon cool then roughly chop.
  5. In a roasting pan, toss the sweet potatoes and garlic in coconut oil.
  6. Roast the sweet potatoes for about 30 minutes or until they are tender and brown.
  7. In a large bowl whisk the lime juice, olive oil, and balsamic vinegar.
  8. Add in spring onions, red chilli flakes, ground cinnamon, and salt and pepper and mix well.
  9. Add the bacon and chicken to the bowl with the dressing.
  10. Once sweet potatoes are finished cooking, toss them together with the chicken, dressing, and bacon.

Nutrition

Per Serving: 368 calories; 13 g fat; 37 g carbohydrates; 23 g protein

Equipment

  • Knife
  • Chopping board
  • Baking tray
  • Baking paper or silicone liner 
  • Roasting pan
  • Small mixing bowl
  • Large mixing 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.

Sun butter

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Nut-free option

I am one of those unfortunate people that is allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times, and frustrated at others. There are so many foods I would love to try or eat regularly but won’t get the chance thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut packed recipe.

My version of peanut butter

I often feel a little cheated when it comes to nuts; because of them there is a huge amount of foods I don’t get to eat, and nut butters are on the list. As nut allergies are common alternatives are available but not always well known. Sun butter is a nice alternative as sunflower seeds have a slightly nutty taste and are packed with nice fats. The downside is that it can be hard to find and much more expensive than the nut versions. 

Make your own

If you are like us and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you get to control which ingredients you use and how much or how sweet you want it to be. Once you have a go at making your own and you realise how easy it is you will never go back to store-bought again. After a little trial and error, I came up with this recipe. This sun butter is simple to make, easy to store and can be used in lots of different ways.

Sun butter recipe 

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt
Lightly toast the sunflower seeds
Lightly toast the sunflower seeds
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
If you have used a spice mill move the seed powder to a food processor.
If you have used a spice mill move the seed powder to a food processor.
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Scraping the sides of the processor down when needed.
Add the oil part way through processing and continue blendingAdd the oil part way through processing and continue blending
It takes about 15 minutes to get to a buttery consistency
It takes about 15 minutes to get to a buttery consistency
Sun butter ready for the fridge
Sun butter ready for the fridge

Sun butter

  • Servings: 30
  • Rating: ★★★★★
  • Print

This homemade sunflower seed butter is my perfect alternative to peanut butter



Credit: Cath @ easycleaneats

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt

Directions

    . Lightly toast the sunflower seeds over a medium heat for about 5 minutes.
  1. Remove seeds from the heat and place them in a food processor or spice mill some with salt.
  2. Process the seeds until they become a little powdery, this takes about a minute.
  3. If you have used a spice mill move the seed powder to a food processor.
  4. Continue to blend the seeds, scraping the sides of the processor down when needed.
  5. Add the oil part way through processing and continue blending.
  6. It takes about 15 minutes to get to a buttery consistency.
  7. Depending on if you want chunky or smooth you may need to add more oil or blend a little longer

Nutrition

Per Serving: 50 calories; 4 g fat; 2.5 g carbohydrates; 2 g protein

Equipment 

  • Frying pan
  • Spatula
  • Food processor
  • Jar

Try this with

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.

Fried potatoes

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Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 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.

Fried potatoes and black coffee for breakfast
Fried potatoes and black coffee for breakfast

In a small town not so far away

One of my favourite things about living in New Zealand is the road trips we get to go on and the fantastic places we discover along the way. On our first road trip to the Coromandel, we made a pit stop in the tiny town of Thames for some breakfast. While driving up and down, we came across a great place called Café Melbourne. Tucked away down the main street, it is in this funky looking building that is old on the inside and industrial on the inside. They had great coffee, a fantastic menu and a beautiful little courtyard to sit and enjoy the sunshine. We were spoiled for choice with the menu; in the end, I ordered their Fried potatoes. I loved their fried potatoes so much I decided to I would make my own version when we got home.

Fried potatoes recipe

Fried potato ingredients
Fried potato ingredients

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Fried potatoes

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

Spicy sweet potatoes with perfectly poached eggs to make a perfect brunch.



Credit: Cath @ easycleaneats

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Directions

  1. Over a medium heat melt the coconut oil in a large frying pan, add the sweet potatoes to the pan and fry them off until they soften.
  2. When the sweet potatoes start to brown on the edges add the chorizo to the pan, cook it for about 10 minutes.
  3. While the sausage is cooking off, bring a pan of water to the boil for the poached eggs, when the water is at a rolling boil turn off the heat and crack in the eggs.
  4. When the sausage and potato are cooked serve, them with the fresh Rocket leaves, tomatoes and chipotle salsa on the side, top the potato and sausage mix with the poached eggs.

Nutrition

Per Serving: 456 calories; 25 g fat; 32 g carbohydrates; 23 g protein

Equipment

  • Frying pan x2
  • Wooden spoon
  • Slotted spoon
  • Scales
  • 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.