Sausage and pepper salad

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Some advantages to going out of town

My partner in crime has to travel around a bit as part of his job. Usually, it’s a few trips a year and the odd day trip down to Hamilton thrown in to make life interesting.  I don’t like it when he heads out of town, I kind of like having him around, so it sucks when he goes away. The exception to this is when he goes to Hamilton. Trips south of Auckland usually come with a pit stop at Pokeno bacon.

What is Pokeno bacon?

Pokeno Bacon is the place to go for the best sausages and bacon in New Zealand, hands down.  Their products are made using fresh locally-sourced pork. This means you get the best quality product and they support the local community. 

If you find yourself driving into Auckland from the south, you will come across the Mercer service station. Even if you don’t need fuel or a leg stretch you should stop off and head into the Pokeno Bacon Mercer cafe. 

Pokeno Bacon’s pork products taste like childhood. You can taste the love and care in the bacon and sausages. 

Not pig arseholes and sawdust

I try not to buy big brand sausages, after reading the ingredients and finding wood pulp in some I don’t trust them anymore. Pokeno Bacon’s sausages are different. Their sausages are made with pork and spices and believe me you can taste the difference.  Jaime brings homes every time he makes a pit stop at Pokeno Bacon.  I am a big fan of the Texan Chilli sausages and the Chorizo Sausages but love the Pork & Bacon Sausages.  This recipe came about after Jay made a stop at Mercer. I wanted to make the most of the Pork & Bacon Sausages that Jay brought home along with some red peppers that I had roasted the day before.  This salad is simple to make and can be made using hot or cold sausages so find some Pokeno Bacon sausages and give it a go.

Sausage and pepper salad recipe

Sausage and pepper salad ingredients
Sausage and pepper salad ingredients

Ingredients

  • 4 pork sausages, cooked and sliced
  • 1 red pepper, roasted and sliced
  • 1 clove garlic, minced
  • 2 tsp fresh oregano, chopped
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. extra virgin olive oil
  • salt & pepper
  • 4 cup cos lettuce
Mix together the ingredients for the dressing
Mix together the ingredients for the dressing
Build the salad starting with the lettuce.
Build the salad starting with the lettuce.
Followed by the peppers
Followed by the peppers
Add the sausages and dressing
Add the sausages and dressing
Serve
Serve

Sausage and pepper salad

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

A simple and tasty salad to make use of those tasty bangers



Credit: Cath @ easycleaneats

Ingredients

  • 4 pork sausages, cooked and sliced
  • 1 red pepper, roasted and sliced
  • 1 garlic clove, minced
  • 2 tsp. fresh oregano, chopped
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. extra virgin olive oil
  • salt and pepper
  • 4 cup cos lettuce

Directions

  1. In a bowl whisk together the garlic, oregano, olive oil, balsamic vinegar, salt and pepper.
  2. Build the salad on a plate, start with the cos, followed by the pepper slices, sausages and then drizzle the dressing over the top.

Nutrition

Per Serving: 345 calories; 26 g fat; 10 g carbohydrates; 17 g protein

Equipment

  • Knife
  • Chopping board
  • Bowl
  • Whisk
  • Plate/Salad bowl
  • 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.

Courgette tots

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Once upon a time

Not so long ago there was a little boy that had a very limited diet. If was not a white carbohydrate or a sausage he wasn’t interested. The only vegetable he would eat was a potato. Fast forward a few years and that same boy now has a diet that includes carrots, peas, broccoli, kale and even the odd bit of lettuce. It was not an easy journey from ‘only potato’ to ‘can I try that?’. It took a great deal of patience, honesty and building trust. 

Courgette tots

Broccoli and beyond

Broccoli tots were our first real win on the vegetable front. I don’t know what it was that made them so successful with the little man but every time I made them he (and everyone else) cleared them out. They have been requested and enjoyed on a regular basis since then. 

Eat with the seasons

We try to eat with the seasons as much as possible, at the moment we have an abundance of courgettes. There is only so much courgette ravioli a girl can make before losing her mind, so I decided to try making a new variation of broccoli tots. 

This recipe kills two birds new veg for the kids to try out and Jaime not having to find a new girlfriend because of ravioli. This recipe is just the same as the original broccoli tots, it is only the preparation of the courgette is the key difference. The high water content in courgettes means that you have to take the extra step of removing the excess liquid, if not you have some soggy tots. 

Courgette tots recipe

Courgette tots ingredients
Courgette tots ingredients

Ingredients

  • 1 cup courgette, grated
  • 1 egg
  • 1/4 onion, minced
  • 1/4 cup cheddar cheese, grated
  • 2 tbsp. seasoned coconut flour salt and black pepper to taste
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Take two teaspoons and create a Quenelle, scoop up a mound of the mixture,
Take two teaspoons and create a Quenelle, scoop up a mound of the mixture,
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Pass the mixture from one spoon to the other gently smoothing into an oval shape.
Place on the baking tray
Place on the baking tray
Bake for 16-18 minutes, turning halfway through cooking until golden.
Bake for 16-18 minutes, turning halfway through cooking until golden.
Serve hot
Serve hot

Courgette tots

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

These tots last seconds on the plate; truth be told they are a huge hit with everyone. They are a little messy and can take some time to make, but they are worth the effort.



Credit: Cath @ easycleaneats

Ingredients

  • 1 cup courgette, grated
  • 1 egg
  • 1/4 onion, minced
  • 1/4 cup cheddar cheese, grated
  • 2 tbsp. seasoned coconut flour
  • salt and black pepper to taste

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F
  2. Line a baking tray with baking paper or a silicone liner
  3. Grate the courgette and press it to remove any excess liquid, I like to use a clean cotton dishtowel.
  4. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  5. There are two ways to make the tots
  6. 1. take a tablespoon, get a heaped spoon of the mixture, and roll it into an oval.
  7. 2. take two teaspoons and create a Quenelle, scoop up a mound of the mixture, pass the mixture from one spoon to the other gently smoothing into an oval shape.
  8. Place on the baking tray and bake for 16-18 minutes, turning halfway through cooking until golden.Place on the baking tray and bake for 16-18 minutes, turning halfway through cooking until golden.

Nutrition

Per Serving: 38 calories; 2 g fat; 2 g carbohydrates; 2 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner
  • Grater
  • Kitchen towel
  • Mixing bowl
  • Tablespoons 
  • 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.

Broccoli pesto frittata

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Something quick and easy, please

It is hot and sticky here in Auckland, the last thing I want to be doing in spending hours over a hot stove. This week’s recipe comes from the I don’t want to be in a hot kitchen collection but still want a home-cooked meal. This Broccoli Pesto Frittata is a quick and easy recipe that takes minutes to prepare and can be served hot or cold.

Broccoli pesto frittata

Leftovers are welcome

My fridge is a mish-mash of food at the minute, there are about four kinds of cheese, a range of cut meats, jars of sauces and cooked vegetables. Post-Christmas and New Year meals are generally an effort to empty the fridge as fast as possible. With three hungry mouths to feed I had a quick rummage around the fridge and cupboards. I had a stash of nut-free pesto and steamed broccoli in the fridge this week which was the inspiration for this recipe.

Broccoli pesto frittata recipe

Ingredients

Broccoli pesto frittata
  • 3 tbsp. nut free pesto
  • 2 tsp. butter 
  • 1 red onion, chopped
  • 4 cups broccoli, steamed and roughly chopped
  • 8 eggs
  • Salt and pepper

Broccoli pesto frittata

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

This quick and easy frittata is a great way to use up late leftover pesto



Credit: Cath @ easycleaneats

Ingredients

  • 3 tbsp. nut free Pesto
  • 2 tsp. butter 
  • 1 red onion, chopped
  • 4 cups broccoli, steamed and roughly chopped
  • 8 eggs

Directions


1. Preheat the oven to 190 degrees C/375 degrees F. 
2. In an oven-safe pan or cast-iron skillet, heat the butter over medium heat.
3. Add the onion to the pan and cook for 10 minutes or until the onion is soft.
4. Add the broccoli to the onions and mix.
5. Beat 4 of the eggs and add them to the pan. 
6. Spread the 3 tablespoons of pesto on top of the eggs.
7. Beat the remaining eggs and pour them over the pesto.
8. Put the pan into the oven and bake for 20 minutes or until the eggs are browned on top.
9. Remove the pan from the oven and let the frittata cool for 10 minutes before slicing and serving.
recipe-directions]

Nutrition

Per Serving: 128 calories; 9 g fat; 5 g carbohydrates; 8 g protein

Equipment

  • Cast-iron
  • Knife
  • Chopping board
  • Spatula
  • Spoon 
  • Measuring cups
  • Measuring spoons
  • Mixing bowl
  • 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.

Tomato, Spinach & Goat Cheese Omelette

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Master the basics

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

Seasonal eating

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

Tomato, spinach and goat cheese omelette recipe

Ingredients

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

Instructions

Crack eggs into a mixing bowl and beat them well.

Add a pinch of salt and pepper

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

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

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

Repeat this until most of the egg is set.

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

Fold the other side over the fillings.

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

Tomato, spinach and goat cheese omelette

  • Rating: ★★★★★
  • Print

“This



Credit: Cath @ easycleaneats

Ingredients

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

Directions

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

Nutrition

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

Equipment

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

Nutritional disclaimer

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

Courgette Fries

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Courgette fries

I’ve been getting courgettes from our little plant on the deck for a while now. They have been growing like crazy. I have a few good-sized courgettes hanging out that need to be used before the birds get them. I decided that making some fries was the best way to use them up and make something tasty.

Lower carbs

I like fries, but don’t like the carb coma that usually follows eating them. Whenever possible, I like to swap out the traditional potato fries with something different. These courgette fries have the fantastic combination of soft centres with a crunchy outside thanks to the cheese.

Courgette fries recipe

Ingredients

  • 4 courgettes
  • 1/2 cup parmesan cheese, grated
  • 1/2 tsp. thyme
  • 1/2 tsp. basil
  • 1/4 tsp. garlic powder
  • salt and pepper

Equipment

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

Nutritional disclaimer

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

Kale Pesto

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Pesto that won’t kill me

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

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

The verdict 

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

Nut-free pesto

Baby kale everywhere

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

Nut-free kale pesto recipe

Kale pesto ingredients

Ingredients

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

Instructions

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

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

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

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

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

Season to taste.

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

The finished pesto should look shiny and a little creamy. 

Nut-free pesto

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

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



Credit: Cath @ easycleaneats

Ingredients

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

Directions

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

Nutrition

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

Equipment

  • Food processor
  • Spatula 
  • Measuring spoons 

Nutritional disclaimer

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

Kale chips

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Revisiting family favourites

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

Kale chips fresh from the oven and ready for eating

A surprise request

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

A family staple

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

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

Kale chips recipe


Ingredients

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

Kale chips

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

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



Credit: Cath @ easycleaneats

Ingredients

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

Directions

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

Nutrition

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


Flavours

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

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

Equipment

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

Nutritional disclaimer

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

Cauliflower 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.

Broccoli tots

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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.

Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

Eat your greens

I think that this recipe is responsible for the total broccoli love that the youngest person in our house feels. As the former ‘will only eat white food’ member of the family it gives me great pleasure to watch these tots last seconds on his plate; truth be told they are a massive hit with everyone.

Worth the effort

These tots are a little messy to make and can take some time, but they are worth the effort. If you are looking for a new way to get some vegetables into the kids, they are worth a try. 

Broccoli tots recipe

Broccoli tots ingredients
Broccoli tots ingredients

Ingredients

  • 340g broccoli florets 
  • 1 egg 
  • 1 egg white 
  • 1/2 cup spring onion, finely chopped
  • 2/3 cup cheddar cheese, grated
  • salt and pepper to taste
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
With one of the teaspoons scoop up a heaping portion of the mixture.
With one of the teaspoons scoop up a heaping portion of the mixture.
Taking the second spoon, push the portion off the first spoon.
Taking the second spoon, push the portion off the first spoon.
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape
Now you have a quenelle.
Now you have a quenelle.
Place the tots on the baking tray and bake for 15 minutes.
Place the tots on the baking tray and bake for 15 minutes.
Broccoli tots fresh from the oven
Broccoli tots fresh from the oven

Broccoli tots

  • Servings: 8 (5 tots)
  • Rating: ★★★★★
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These tots last seconds on the plate; truth be told they are a huge hit with everyone. They are a little messy and can take some time to make, but they are worth the effort.



Credit: Cath @ easycleaneats

Ingredients

  • 340g broccoli florets
  • 1 egg
  • 1 egg white
  • 1/2 cup spring onion, finely chopped
  • 2/3 cup cheddar cheese, grated
  • salt and pepper to taste

Directions

  1. To cook the broccoli florets, steam them over boiling water for 3 minutes.
  2. Set the steamed broccoli to one side to cool slightly.
  3. Chop the steamed broccoli: you want a fine chop consistency. 
  4. Preheat the oven to 200 degrees C/ 400 degrees F
  5. Line a baking tray with some baking paper or a silicone liner. or a silicone liner. 
  6. In a medium bowl, combine all the ingredients and season with salt and pepper to taste.
  7. There are two ways to make the tots the simple oval or the Quenelle.
  8. Simple oval Simple oval
  9. Take a tablespoon and scoop a heaped spoon portion of the mixture.
  10. Roll the mixture into an oval using your hands. 
  11. If the mixture sticks to your hands, you can use a little water to help.
  12. Quenelle
  13. Take two teaspoons.
  14. With one of the teaspoons scoop up a heaping portion of the mixture.
  15. Taking the second spoon, push the portion off the first spoon.
  16. Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.
  17. Place the tots on the baking tray.
  18. Bake for 15 minutes, turning halfway through. 
  19. They are ready when they are golden brown.
  20. Serve and eat while they are hot.

Nutrition

Per Serving: 72 calories; 4 g fat; 2 g carbohydrates; 4 g protein

Equipment

  • Measuring cups
  • Scales
  • Vegetable steamer
  • Saucepan
  • Knife
  • Chopping board
  • Mixing bowl
  • Baking tray
  • Baking paper/silicone liner
  • Spoons
  • Fork

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.