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: ★★★★★
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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

9 Comments

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: ★★★★★
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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.

Breakfast crunch

2 Comments

Nut-free please

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.

Nut-free breakfast crunch

My take on granola

I don’t always want a protein shake or eggs for breakfast, at times I want something with a bit more texture and some crunch to start my day. This recipe is ben a staple in our fridge for a long time now, I recently updated this recipe to add in some more variety with the addition of hemp hearts and buckwheat groats. I like to add it to the top of my smoothie bowl or some coconut yoghurt.

Nut-free breakfast crunch

Nut-free breakfast crunch ingredients
Nut-free breakfast crunch ingredients

Ingredients

  • 1 cup pumpkin seeds
  • 1 cup coconut threads
  • 1 cup sunflower seeds
  • 1 cup buckwheat groats
  • 1/2 cup hemp hearts
  • 1/4 cup figs, chopped
  • 2 tbsp. honey
  • 2 tbsp. coconut oil
Toast the hemp hearts
Toast the hemp hearts
Toast the coconut
Toast the coconut
Toast the buckwheat groats
Toast the buckwheat groats
Add the toasted seeds to the chopped figs
Add the toasted seeds to the chopped figs
Toast the sunflower seeds
Toast the sunflower seeds
Add the sunflower seeds
Add the sunflower seeds
Toast the pumpkin seeds
Toast the pumpkin seeds
Mix everything together with the melted coconut oil and honey
Mix everything together with the melted coconut oil and honey
Spread the mixture out on a baking tray
Spread the mixture out on a baking tray
Transfer the mixture to an airtight jar.
Transfer the mixture to an airtight jar.

Breakfast crunch

  • Servings: 15
  • Rating: ★★★★★
  • Print

This seed packed breakfast crunch is an ideal option for breakfast or sprinkled on top of ice cream.


Credit:Cath @ easycleaneats

Ingredients

  • 1 cup pumpkin seeds
  • 1 cup coconut threads
  • 1 cup sunflower seeds
  • 1 cup buckwheat groats
  • 1/2 cup hemp hearts
  • 1/4 cup figs, chopped
  • 2 tbsp. honey
  • 2 tbsp. coconut oil

Directions

  1. Over a medium heat lightly toast the seeds and coconut.
  2. In a small pan heat the coconut oil and honey and mix them together.
  3. While the honey and oil are warming start toasting the seeds.
  4. Take a frying pan and warm it over a medium heat.
  5. Toast each kind of seed individually so you get an even toasting.
  6. Add the toasted seeds and coconut to the oil and honey mixing well.
  7. Add the figs and stir well.
  8. Pour the mix onto a lined baking tray and let it cool.
  9. Break into chunks and store in an airtight container.

Nutrition

Per Serving: 204 calories; 11 g fat; 21 g carbohydrates; 7 g protein

Equipment

  • Saucepan
  • Frying pan
  • Whisk
  • Spatula
  • Baking tray 

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.

Lamb burgers

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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 2016, 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.
The original suitable be kids, and less developed palates is at the bottom of the post.

Takeaway alternative

We all love a naughty takeaway, but we can all live without the extra calories and the expanding waistlines. You don’t need to live without your takeaway, swap it out for a delicious and healthier fakeaway. I always love a good burger, they are my guilty pleasure. These burgers tick the box for a great burger without too much naughtiness. The crumbled cheese adds a great texture to the burgers and delivers some extra flavour., I love to serve these burgers on a lettuce bun with some cucumber slices.

Lamb burgers recipe

Ingredients

  • 600g lamb mince
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 100g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tsp. Chilli powder
  • 1 tbsp. ground cumin

Take a large mixing bowl. 

Add the spring onions, oregano, chilli powder, ground cumin and garlic.

Sprinkle in the feta and add the lamb mince to the bowl.

With your hands mix together the ingredients so everything is well distributed.

Divide the mixture into 8 portions.

Roll the portions into balls before flattening them out into burger patties.

Lightly oil a frying pan over a medium heat.

Fry the burgers until they are golden brown on each side.

Serve on a lettuce bun with sliced cucumbers and grilled halloumi.

“Lamb

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

These burgers have a crumbly cheese surprise that will make your glad you have a fakeaway for dinner



Credit: Cath @ easycleaneats

Ingredients

  • 600g lamb mince
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 100g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tsp. Chilli powder
  • 1 tbsp. ground cumin

Directions

  1. Take a large mixing bowl.
  2. Add the spring onions, oregano, chilli powder, ground cumin and garlic.
  3. Sprinkle in the feta and add the lamb mince to the bowl.
  4. With your hands mix together the ingredients so everything is well distributed.
  5. Divide the mixture in to 8 portions.
  6. Roll the portions into balls before flattening them out into burger patties.
  7. Lightly oil a frying pan over a medium heat.
  8. Fry the burgers until they are golden brown on each side.
  9. Serve on a lettuce bun with sliced cucumbers and grilled halloumi.

Nutrition

Per Serving: 210 calories; 15.2 g fat; 0.7 g carbohydrates; 16.9 g protein

Equipment

  • Measuring spoons
  • Chopping board
  • Knife
  • Mixing bowl
  • Frying pan
  • Spatula

Lamb burgers recipe

Ingredients

  • 600g minced lamb
  • 3 garlic cloves minced
  • 3 spring onions finely sliced
  • 60g Feta crumbled
  • 1 tbsp. oregano
  • 1 tsp. Lemon juice
  • 1 tbsp. ground cumin

Instructions

  1. In a bowl mix together all of the ingredients by kneading everything together until the ingredients are evenly spread through the meat. 
  2. Divide the mix into 6 and flatten out into burger shapes. 
  3. Cook the burgers over a medium high heat in a frying pan until golden brown on the outside and cheese crumbles.

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.

Crème Brûlée

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Updating as we go

Earlier in 2021, I made the 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. 

Something for a special occasion

This is the height of opulence in my book, and as such, I tend to crack out crème brûlée for special occasions. I first made this recipe for Jaime and my third anniversary, and it was amazing; even more impressive is that we celebrated our 11th anniversary in late 2021. Time fly’s when you are having all of the fun.

Not as tricky as you think

I always thought that crème brûlée was challenging to make, but the truth is they are straightforward to make. The bonus of making them is they make a big impact on those you put them in front of. This is one of the few recipes on this website that you will find normal white sugar. I tried for a long time and had many failed (burned tasting) attempts at this recipe before I realised I had to use white sugar. It is a minimal amount of sugar on the top of the custard.

Crème Brûlée recipe

Ingredients

  • 500ml double cream
  • 1/4 tsp vanilla powder or 1 vanilla pod
  • 100g coconut sugar
  • 6 egg yolks 
  • 3 tbsp. white sugar

Instructions

In a saucepan, mix together cream and vanilla.

Bring them to the boil.

When the cream comes to a boil, reduce the heat and simmer gently for 5 minutes.

Watch this very closely; the cream can boil over very quickly.

In a separate bowl, beat together egg yolks and sugar together until they are pale and fluffy.

After 5 minutes, bring the cream back to a boil.

Pour a small amount of the cream over the eggs and whisk vigorously.

When the cream has been beaten into the eggs, start to add more.

Slowly pour in the rest of the cream over the eggs, continuously whisking.

Strain the mixture, then pour it into ramekins.

Place the ramekins in a bain-marie.

Bake at 150 degrees C/300 degrees F for 30-35 minutes.

The custard is set but still wobbly in the middle.

Remove bain-marie from the oven and chill the ramekins until needed.

Sprinkle a small amount of sugar over the top of each custard.

Caramelise the sugar before serving.

You can do that would a kitchen blowtorch or under a hot grill. 

Crème Brûlée

  • Rating: ★★★★★
  • Print

“



Credit: Cath @ easycleaneats

Ingredients

  • 500ml double cream
  • 1/4 tsp vanilla powder or 1 vanilla pod
  • 100g coconut sugar
  • 6 egg yolks 
  • 3 tbsp. white sugar

Directions

  1. In a saucepan, mix together cream and vanilla.
  2. Bring them to the boil.
  3. When the cream comes to a boil, reduce the heat and simmer gently for 5 minutes.
  4. Watch this very closely; the cream can boil over very quickly.
  5. In a separate bowl, beat together egg yolks and sugar together until they are pale and fluffy.
  6. After 5 minutes, bring the cream back to a boil.
  7. Pour a small amount of the cream over the eggs and whisk vigorously.
  8. When the cream has been beaten into the eggs, start to add more.
  9. Slowly pour in the rest of the cream over the eggs, continuously whisking.
  10. Strain the mixture, then pour it into ramekins.
  11. Place the ramekins in a bain-marie.
  12. Bake at 150 degrees C/300 degrees F for 30-35 minutes.
  13. The custard is set but still wobbly in the middle.
  14. Remove bain-marie from the oven and chill the ramekins until needed.
  15. Sprinkle a small amount of sugar over the top of each custard.
  16. Caramelise the sugar before serving.
  17. You can do that would a kitchen blowtorch or under a hot grill. 

Nutrition

Per Serving:455 calories; 38 g fat; 26 g carbohydrates; 3 g protein

Equipment

  • Saucepan
  • Whisk 
  • Mixing bowl
  • Sieve
  • Ramekins
  • Baking dish
  • Blowtorch

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 mayo

7 Comments

Years ago, mayo was a high-use item; I think at one point we were using 500g a week. The problem was that the mayo we used contained a considerable amount of sugar, which is not ideal. The solution is to make your own without the sugar.

Make your own

If you are like me and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you control which ingredients you use and how much or how sweet you want it to be. Once you’ve tried making your own and seen how easy it is, you will never go back to store-bought again.

Making it for ourselves

Easy mayo in a jar
Easy mayo

I came across a mayo recipe in a book and decided to give it a go, we all liked it but it’s me so I couldn’t help experimenting and seeing what if would be like using different kinds of mustard.

The winner for me was whole-grain Dijon. It added a nice flavour and a little texture that I liked. What I appreciate most is knowing exactly what went into it. It takes just a few minutes to make, and the taste is fantastic. Once you try it, you’ll likely never go back to store-bought mayo.

Easy mayo

Easy mayo ingredients

Ingredients

  • 1 egg
  • 2 tbsp. lemon juice
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. apple cider vinegar
  • 1 1/4 cup extra light olive oil

Instructions

Put one cup of oil into something that makes it easy to pour.

Put everything else into the blender or food processor.

Take a blender
Take a blender
Add the egg
Add the egg
Add the vinegar and 1/4 cup of oil
Add the vinegar and 1/4 cup of oil
Add the mustard and let everything hang out
Add the mustard and let everything hang out

Let them come to room temperature together, 30 minutes.

Mix everything together thoroughly so it is well blended.

Give everything a blend together so it is well mixed
Give everything a blend together so it is well mixed
Everything is well blended
Everything is well blended

Now, for the most challenging part, incorporating the remaining 1 cup of oil into the mixture.

Now for the hardest part
Now for the hardest part
incorporating the remaining 1 cup oil into the mixture
Incorporating the remaining 1 cup oil into the mixture slowly

This is the hardest part because it needs to be done slowly, I mean, the slightest drizzle you can manage.

Adding the oil should take 3 minutes
Adding the oil should take 3 minutes

Adding the oil should take 3 minutes; if you do it quicker, it may not work.

The sound of your blender or processor make will change as the closer you get to your mayo being done
The sound of your blender or processor make will change as the closer you get to your mayo being done
The sound of your blender or processor make will change as the closer you get to your mayo being done
Scrape down the sides of the blender

The sound of your blender or processor will change as you get closer to your mayo being ready.

You will end up with a silky and shiny mayo
You will end up with a silky and shiny mayo 

You will end up with a silky, shiny mayo ready to be put in a jar and kept in the fridge.

Ready to be put in a jar and kept in the fridge.
Ready to be put in a jar and kept in the fridge.

Easy mayo

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

Easy to make, this mayo uses the whole egg and has no extra sugar or nasties.



Credit: Cath @ easycleaneats

Ingredients

  • 1 egg
  • 2 tbsp. lemon juice
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. apple cider vinegar
  • 1 1/4 cup extra light olive oil

Directions

  1. Put one cup of oil into something that makes it easy to pour.
  2. Put everything else into the blender or food processor.
  3. Let them come to room temperature together, 30 minutes.
  4. Give everything a blend together so it is well mixed.
  5. Now for the hardest part, incorporating the remaining 1/4 cup oil into the mixture.
  6. This is the hardest part because it needs to be done slowly, the smallest drizzle you can manage.
  7. Adding the oil should take 3 minutes; if you do it quicker if may not work.
  8. The sound of your blender or processor make will change as the closer you get to your mayo being done.
  9. You will end up with a silky, shiny mayo ready to be put in a jar and kept in the fridge.

Nutrition

Per Serving: 83 calories; 9.2 g fat; 0.4 g carbohydrates; 0.2 g protein

Equipment

  • Measuring cups
  • Measuring spoons
  • Measuring jug
  • Spatula
  • Blender 

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 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.