easy and healthy recipes – Kiz fitness and health

Broccoli Fritters

makes 4-6 depending on how big you make your patties

INGREDIENTS

1 Head of Broccoli
1/2 C Almond Flour or Almond Meal
1/3 C Grated parmesan
2 Eggs
Olive oil for frying
1/2 C Toasted Pumpkin seeds
juice and zest from 1/2 a lemon
1 TSP of smoked Paprika & Cummin (or any spice of your choice)
S + P to taste

optional: 1 clove of roasted garlic.
STEP 1: Cut up your Broccoli into smaller pieces and steam until tender.

STEP 2: Toast off your seed’s in a dry pan until golden.

STEP 3: Place your toasted seed’s in a Mortar & Pestle (if you don’t have one, just put them inside a tea towel and roll with a rolling pin) and crush. These help to hold the mix together with the eggs and almond flour, as well as adding a little extra flavour and texture.

STEP 4: Once your broccoli has cooled, chop up into tiny bite size pieces and place into a mixing bowl along with the rest of your ingredients and give it a mix.

STEP 5: Using a potato masher or fork, mash the broccoli into the mixture until you have a nice chunky batter.

STEP 6: In a fry pan, heat your olive oil to medium heat and spoon 2TBS size amounts per fritter. Leave to fry for 2-3 minutes each side

STEP 7: Keep frying and flipping until you have a golden stack of Broccoli Fritters ready to eat!

Original recipe from rapid fitness.

Tomato, Feta & Baby Spinach Mediterranean Cous Cous

Ingredients:

200g Couscous

Punnet of baby Roma tomatoes

1/4 cup Dried currants

1 cup baby spinach

100g Danish feta

Handful of Basil leaves

8-10 oregano leaves

2 Pinches of Maldon sea salt

1 tablespoon of extra virgin olive oil

1/2 tsp each paprika, turmeric, cumin, ground coriander seeds.

1/4 tsp each of cinnamon & chilli flakes

2 tablespoons of vegestock powder

2 Cups of boiling water

Method:

Preheat oven to 160 deg Celsius.

Place mini Roma tomatoes in oven proof dish with olive oil, basil, oregano & 1 pinch of Maldon sea salt, bake in oven until tomatoes are soft & aromatic.

Boil jug for water for cous cous,

Add cous cous, all spices and the other pinch of Maldon sea salt, along with the vege stock into a large serving bowl,

Pour bowling water in and stir continuously until water is absorbed into cous cous, add in parts until well absorbed but not water logged,

Gently toss in baby spinach, feta, currents until mix well,

When tomatoes are ready, stir in with juices and leaves.

Eat as is or as a side with a nice piece of lamb or grilled chicken,

Enjoy!