healthy recipes

Broccoli Fritters

Cooking, healthy, healthy recipes

Broccoli Fritters

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

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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.

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

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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.

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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.

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

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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

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

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Original recipe from rapid fitness.

Tomato, Feta & Baby Spinach Mediterranean Cous Cous

Cooking, healthy, healthy recipes

 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! 

Harissa Spiced Cous Cous Salad with pomegranate.

Cooking, healthy recipes

  
Harissa Spiced Cous Cous Salad with pomegranate

Ingredients: 

250g Whole meal Cous Cous 

2 tablespoons of Massel vegestock powder

1 1/2- 2 cups of  boiling water 

1tsp each of cumin, paprika, coriander, 

1/2tsp each of chilli flakes & Maldon sea salt flakes

Squeeze of lemon juice

2 handfuls of baby spinach leaves 

150g of Danish feta

1/4 cup of pomegranate seeds

Method:

Add couscous and vegestock powder to serving bowl

Add boiling water and stir until absorbed, if you require more, slowly add a small amount at a time until you notice it’s not absorbing any more, stir well with fork to fluff,

Add spices and lemon juice, stir in then add feta and spinach and stir in further

Finally add in pomegranate,

Serve on its own or as a side with lamb. 

Enjoy!

Banana and Blueberry Bread- Healthy Version 

Cooking, healthy recipes

Banana and Blueberry Bread- Healthy Version    
Ingredients:

3 over ripe bananas 

2 eggs

50g ( 2Tbsp) Stevia 

70g CSR LoGi Sugar

1 tsp Vanilla essence 

240g unbleached self raising flour ( I use the healthy baker)

30g coconut oil, melted

Pinch of Maldon sea salt flakes

75g (3Tbsp) of Light Greek yoghurt

50g of blueberries, add in after batter is made.

(If batter is too thick, add a splash of skim milk until it’s a smoother consistency)

Method:

Preheat oven to 180 degrees Celsius,

Place bananas, sugars and vanilla essence in mixer and mix until smooth,

Add flour, eggs, salt, Greek yoghurt, coconut oil and mix until flour is stirred in and batter is smooth,

Pour into baking tin and drop in your blueberries as you pour in the batter, 

Place in oven for 40min, keeping an eye on it, you may want to place foil over the top to stop over browning at about 30min,

Let cool and serve warm.

Chocolate Peanut Butter Protein Balls

healthy recipes, Protein balls

Chocolate Peanut Butter Protein Balls
  

Ingredients:
2 servings of protein powder – 2 scoops, (I use my Evolve choc whey protein)

2 Tbsp. PB2

1 Tbsp. chia seeds

2 Tbsp. coconut oil

1/2 cup of almond meal or LSA (or ground nuts of your choice)

2 Tbsp. cacao powder

1-2 Tbsp. natural peanut butter/almond butter ( I used Mayver’s Super Spread, in picture)

1 Tbsp. goji berries (optional)

½ tsp. cinnamon

3 Tbsp. Desiccated coconut to roll in.

Method:

Place all ingredients (bar coconut) into a food processor.

Add a splash of water and mix.

Roll ingredients into balls with your hands, add a splash more water if needed – about 10-15 balls.

Roll balls into desiccated coconut.

Refrigerate for 20-30 minutes to set.

Roasted Brussel Sprouts & Cauliflower

Cooking, healthy recipes

✖️Roasted Brussel Sprouts & Cauliflower✖️
  
These 2 are my favourite veggies!.. I’m pretty sure I hated both as a kid.

What you’ll need:

1/2 head of cauliflower, cut into small florets,

6-8 Brussel sprouts, ends trimmed & cut into quarters,

2 cloves of crushed garlic

1/2 teaspoon of the following spices: cumin, turmeric, paprika, cayenne pepper,

2 Tablespoons of Lemon juice

3 Tablespoons of Extra Virgin Olive Oil

Pinch of Maldon Sea Salt Flakes 

Baking tray.
How to prepare:

Preheat oven to 180 degrees Celsius,

Drizzle half of the olive oil & sea salt in your baking tray,

Add your vege to the tray,

Sprinkle on your spices & garlic & give the tray a shake,

Drizzle the rest of the olive oil, lemon juice, garlic & sea salt over the tray,

Place in oven for 20-25min, keeping an eye on the veggies and giving them a shake/turn every 5-7mins to ensure they don’t burn,

Once golden and a little but crispy on the Brussel sprouts, remove and let cool slightly,

Serve and enjoy!

5 days of Chia Pudding, Day 3 – Pomegranate & Strawberry yoghurt Chia pudding.

Chia Pudding, healthy recipes

5 days of Chia Pudding, Day 3 – Pomegranate & Strawberry yoghurt Chia pudding.

  
Ingredients:

1 small handful of pomegranate seeds 

1 small tub of strawberry Greek yoghurt ( I used @chobaniau)

100ml of almond milk

3 tablespoons of Chia seeds
Method:

Add strawberry Greek yoghurt, almond milk, pomegranate seeds and chia seeds to a bowl and mix well,

Put in fridge for 20min or longer to allow chia seeds to swell up. (you can leave it over night to have ready for breakfast)

Serve in a cup or bowl and add more pomegranate seeds on top.

Enjoy!

Moroccan inspired Chicken & Quinoa salad with roast Pumpkin and Feta

Cooking, healthy recipes
Moroccan inspired Chicken & Quinoa salad with roast Pumpkin and Feta
Ingredients:
Pumpkin cut into cubes
Asparagus chopped
1/2 red onion sliced
Extra virgin olive oil
Moroccan seasoning: 1tsp paprika, 1tsp cumin, 1/2 tsp ginger, 1/2 tsp coriander, salt & pepper
1 1/2 cups of quinoa
2 tablespoons lemon juice
4Cups of chicken stock
3/4Cup of white wine 
Shredded BBQ chicken 
Feta
Method:
Preheat oven to 180C fan-forced. Place pumpkin, oil in a baking tray lined with baking paper. Roast for 20 to 25 minutes.
Meanwhile, place quinoa, chicken stock & white wine in a large baking dish and place in oven for 30min until quinoa has absorbed the liquid and soft.

20min in add red onion, asparagus and Moroccan spices to the quinoa mix and cook for further 10min.

When cooked mix in roasted pumpkin, shredded BBQ chicken & feta. Season a squeeze of lemon and with salt and pepper. Toss gently to combine. Serve.

Super quick and easy Tuna with Chia seed, Sesame oil in Quinoa & Rice.

Cooking, healthy recipes
  • Super quick and easy Tuna with Chia seed, Sesame oil in Quinoa & Rice.
  •   Ingredients:
  • 1/2 Cup of brown rice
  • 1/2 cup of quinoa 
  • 2 tins of tuna 
  • 1 1/2 tablespoons of sesame oil 
  • 2 tablespoons of fountain good choice Soy Sauce
  • 1 Tablespoon of pumpkin kernels
  • 1 teaspoon of chia seeds
  • Salt & pepper to season  

  • Method:
  •  Cover quinoa & brown rice in water and bring to the boil, stir and reduce heat and leave for 20min. Remove from heat, drain water and fluff the quinoa & rice,
  • Add in tuna, sesame oil, soy sauce, pumpkin kernels, chia seeds and season with salt and pepper.. And Enjoy!
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  • https://instagram.com/kiz489/