Basic Beef Burgers

Burgers aren’t a very frequent meal in our house. I’m not sure why. Peter and the kids adore them and serving themselves makes for a very happy family meal.

It’s been several weeks in isolation now, and our local supermarket is still very low on many things (totally empty shelves in many aisles) so our grocery shopping and planning has looked a little different. We’ve needed to be a little more creative and adaptive with what we can access – that’s ok by me!!

When my biggest boys asked for Cheeseburgers, we went back to the style of burger patties that we haven’t made in a long time. Very simple, quick to make and not many ingredients. Devoured by everyone. Winning.

  • 500g beef mince
  • 1 large carrot
  • 1 medium brown onion
  • 1 tsp fresh chopped thyme (or dried Italian Style herbs)
  • 4 tbsp Nutritional Yeast*
  • 1 clove garlic, finely grated (or 1/2 tsp dried garlic flakes)
  • ground salt and pepper to taste
  • 2 tsp coconut aminos (or soy sauce)
  • Optional: 2 tbsp hemp seeds

*You can add in 2 tbsp of suitable breadcrumbs here if you’d prefer.

Grate the onion and carrot and mix together with all other ingredients, except the beef.

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Break up the beef mince and add to the carrot mix.

Smoosh (yes, that’s the technical term!) the mince in until well combined. You can do this with a spoon, your hands,  or even a short burst in the food processor.

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Using your hands, for the mix into patties and lay on a lined baking tray.

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Place into a preheated 180 oven for about 30 minutes, turning them over after 20 minutes. You can also fry them in  a pan with a little olive oil if you’d prefer.

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Makes 6-8 burger patties (depending on their size)

We like to have this as a ‘serve yourself meal’. Some add only cheese and cucumber, others add EVERYTHING!

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They are delicious in  a bunless burger ….

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Or with your favourite bun – We particularly enjoy them with fresh spelt/hemp buns!!!

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Enjoy 🙂

Sweet Potato Rolls

As are you all, we are spending a LOT more time at home at the moment.

Which, I guess, in good news – means more time for baking!

Although getting all the ingredients we normally use has been a little tricky….

But sweet potatoes are plentiful in our garden right now, so they are featuring quite a bit on our plates!

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I was thinking about making rolls to go with our soup, when I remembered that I had seen these yummy looking rolls on ‘Super Healthy kids. The original (see the link) is a sweet version that they eat in the states for Thanksgiving.

I didn’t want a sweet roll (although I’m sure I will another time!) and I needed to adapt it to our dietary requirement (no egg, or dairy). So I got experimenting.

Our family adores these rolls. Even the sworn sweet potato hater inhaled 3 before I stopped him!

Hope you enjoy them too 🙂

  • 3 1/2 cup flour (2 cup plain & 1.5 cups wholemeal) – we use spelt
  • 1 flat tablespoon yeast, active dry
  • 1 teaspoon salt
  • 1 cup, mashed Sweet potato, cooked (about 1 medium potato)
  • 1 cup milk of choice (oat milk works well here)
  • 1/4 cup olive oil
  • 1 tsp each of rosemary and thyme, finely diced (or 1 tsp dried Italian Style herbs)
  • spray olive oil
  • extra flour for rolling

Start by peeling and dicing your sweet potato. Then steam it until it is soft (approx 4-5 mins in a microwave)

While the potato is steaming, place into your bowl/machine (see instructions below for multiple machine methods), the flour, salt, herbs, oil and yeast.

As soon as the sweet potato is cooked, drain it and mash it. Measure out your 1 cup and add it to the cup of milk. The milk doesn’t need to be warmed – by adding the potato to the milk, you’ll bring both the milk and the potato to the right temperature to make sure you don’t kill off the yeast.

Whisk the milk and potato together until they are roughly combined and then pour into the flour mix.

Give a rough mix of the dough for a few seconds and allow it to sit for 5 minutes (it won’t be all combined at this stage). Use a wooden spoon in the bowl if you’re doing it by hand, or speed 3 for 5 seconds in a thermal cooker, or about 5 seconds with a dough hook in a stand mixer.

Now get kneading –

For a bread machine: Use the dough only function. Set and walk away.

For a stand mixer with a dough hook: you’ll need to mix for 6-7 minutes

For a thermo cooker: set your knead function (for a less powerful machine, like a Bellini, you might need an extra minute or two)

By hand: flour the bench and get your muscles ready! Knead until your dough is smooth and elastic.

Place the dough ball in a lightly oiled bowl, cover with a cloth and let rise in a warm area until doubled in size – about an hour, or until your machine has finished it’s rise function.

 

Remove from the bowl and knock down the dough.
Cut it into two and roll each one into a circle – like you’re making a pizza base.
Cut each circle in to 8 wedges (again, like a pizza).
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Then start at the outside edge (where the the pizza crust would be) and roll toward the point to make your crescent shape.
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Little rolls, ready to start the second rise
Place on a lined baking dish, spray lightly with olive oil and then allow to rest in a warm place until the have doubled in size again (roughly another hour)
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2nd rise complete – into the oven they go
While the dough is doing it’s second rise, preheat your oven to 180C degrees.
When the second rise is complete, place into the preheated oven. Bake for 12-15 minutes or until golden brown. The bottom will sound hollow when you tap it.
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Delicious perfection!
Remove from the oven and cool for just a couple of minutes before you dig in!
Makes 16 rolls.
Enjoy 🙂

Simple Mushroom Soup

You already know how much I love soup!

With Mr 11 having just got his braces on, I have had a weekend of making soft food … and soup certainly made the list!

As well as being quick and inexpensive to make, nutritious and filling, allergy friendly and comforting – it is also very kind to sore mouths!

  • 1 tbsp garlic olive oil
  • 1 brown onion
  • 4 medium sticks celery
  • 2 large carrots
  • 1 large zucchini
  • 450g mushrooms (I like portobello)
  • 1 tsp each fresh chopped rosemary and thyme
  • 1 tbsp (40g) tahini (or seed butter to keep it sesame free)
  • 1/2 cup (40g) nutritional yeast
  • 1 tsp pink flaked salt
  • 1/2 tsp black peppercorns
  • 1.2L boiling water

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Heat oil in a large, heavy based saucepan. Add in finely diced onion  and cook for 2 minutes. Add in finely diced celery and cook, stirring occasionally for about 5 minutes, or starting to soften and get a little colour.

Add in finely diced carrots and combine well. Add in herbs plus salt and pepper, stir well and cook over medium heat for a further 5 minutes, stirring occasionally until onions are golden.

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Slice and add in the mushrooms, and cook, stirring occasionally for a further 5 minutes until mushroom are reducing and releasing their liquid.

Add the chopped zucchini to the saucepan and then the boiling water. I start with 1.2L and then add more if it’s needed.

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Bring to a gentle and simmer and cook, stirring occasionally for about 25 minutes or until the carrot squashes easily with the back of your stirring spoon. If it still crunchy then you won’t get a smoothly blended soup.

Add in the tahini and nutritional yeast, stir, and then use an immersion stick blender to blend until smooth.

Add in more water and blend again if it is too thick.

Taste test and add a little more salt if required. Serve hot.

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Delicious …. but I just can’t make it pretty!

Serves 6.

If macros are important to you – here are the details per serve:

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Enjoy

J x

Feeding Our Family and Monthly Meal Planning – What works for us.

Over the last few years when I have talked about monthly meal planning and shopping or the way that we eat as a (fairly) big family and on a tight budget people look at me like I’m a teensy bit crazy.

Um … they’re probably right.

But – then I get a bajillion questions and I feel like I never get to answer them completely.

So here, in one place, I’ve brought it all together.

How we plan and how we approach food and feeding at our place.

Please let me be very clear – I know this won’t work for everyone. But this is what works well for us. There are 6 of us. My husband works full time, I juggle a couple of jobs. We both volunteer with our Church and sports. We want to fit in exercise and gardening and then there is allllllll of the stuff that comes with 4  VERY active children! And on top of that – we also have food allergies and sensory issues to deal with so eating out or grabbing food on the fly doesn’t always work (or suit our budget!).

Firstly. I write a menu and do a grocery shop for a monthIt looks a bit like this (actually at the moment, it isn’t footy season so it’s missing a weekend game and 2 training sessions!!):

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Our menus change with the season and what is growing locally

You can check out this previous post about how I actually shop and budget.

You don’t feel like the thing on the menu for that night? No worries – There are 20 other meals to choose from, so switch it up!

I talk to the kids as I’m writing it and we all give ideas as a family about what we like and are enjoying at the moment – they feel included and it helps me when I’m stuck for ideas!

It makes sure that it takes into account what activities we have on each day, what our work loads look like and any major things on that month. No good planning a 3 course meal for dinner and then only having 20 minutes at home in between gymnastics and jujitsu to make it!

You’ll see that we have a deliberate plan to eat left-overs (usually Sunday night) so that we don’t have food waste.

How do we eat as a family?

  • We try to eat foods that are largely unrefined. And with a heavy emphasis on plant based foods. Fruit, veg, beans and lentils, nut and seeds, whole grains etc. Processing in and of itself isn’t a bad thing, but we try to avoid too many ultra processed foods.IMG_20191017_175142_869
  • We eat a rainbow – of natural colour! Lots of variety, fruits, veg and all manner of plants – raw, cooked, hidden and visible. Make it a challenge to eat the most colours and variety. Don’t forget that frozen veg and tinned beans etc can be a great, simple, budget friendly option to help you out here.

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    Choosing variety and colour!
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Literally turning platters into rainbows!
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So many ways to eat green!
  • When we eat meat we don’t have huge portions and we don’t make it the focus of the meal – more like a side. And we bulk up the  meal with mushrooms, beans and veg as much as possible. It is very easy to get enough protein in the western world, but as a nation we don’t do well at eating enough veg or getting enough fibre (so critical to our health and wellbeing) so this is a good way to encourage it.

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    Veggie Bolognese – mushroom and lentil style
  • As parents, we are in charge. We make the food decisions in our  house. I absolutely get that this one is controversial. And if you are going to make changes to align with this – it will take time and there will be resistance. And yes, I completely understand that this will change as the children get older (they range from almost 6 to 11.5 right now). But, I have a better idea of what their nutritional needs are. If there is food that I don’t want them to eat, I do not buy it. It’s too hard to have it in the house and then have to police it. (Same goes for me and icecream – we do not keep it in the house because it is my downfall!!!)
  • We subscribe very much to a ‘We provide, they decide’ approach to eating. You can check out more from Ellyn Satter  about the division of food responsibilities. This does mean that our children have the right to decide if they eat and how much they eat of the meals provided. BUT there are NO alternatives. The family meal is the family meal. This removes pressure and battles from meal time. There is no coercion around food or finishing everything on their plates. We model the food and eating behaviours we want them to share, and over time they learn to trust and listen to their bodies, serve themselves and and make good food choices. We do a lot of placing everything in the middle and letting them serve themselves. Below are rice paper wraps, fish wedges and salad, Mexican wraps/bowls plus nuggets and veg

 

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They learn to love their food!
  • We are aware of our kids likes/dislike and food preferences around textures (due to SPD) etc – But that does not mean that we simply stop serving the foods that one of them dislikes. We do talk to them when we’re creating our menu. Then they know that there is lots of food coming up that they do enjoy. If we are serving a meal that we know is not a favourite, we make sure that there are some things on the plate that they are comfortable with. If we are serving up a new meal (and one I suspect will not be well received!) I make sure that a small portion of it is on the plate (simply having the food near them helps with exposure and familiarity) but kept a bit separate from the other familiar food. Below is when we introduced mushroom stroganoff – all in one for the adults and separately, without pressure for the kids.

 

  • We encourage our kids to be involved with food, right from growing our veggies and helping with the gardening to helping us to prepare and serve the food.

 

  • We allow and encourage food exploration. Touching, poking, licking, sniffing … all fine (at our home dinner table!). Also we talk about our food in a way that removes pressure: What colour it is? Does it crunch or squish when you bite it? It is different cooked to raw? Can you write you name with it or make a face?
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Mum! Listen to this crunch!
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Wonder who is responsible for this one?

 

 

 

 

 

 

 

 

  • Food is not ‘good or bad’. It is not a moral choice. We do talk about what food gives us and how it makes us feel – this food will give me lots of protein and help me build up my muscles. This food will give me good energy to get through a long gymnastics session. This food has lots of fibre and it will help me to poop (a kids favourite!). If I eat too much of this food my tummy doesn’t feel good. We also talk about our favourite foods and our special memories around food – after all food is about far more than just nutrients!
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Muscles from our Hulk muffins
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Christmas Food with my extended family – my very favourite celebration!
  • We keep food really simple. We eat a lot of food that looks like this (you’ll see in our menu that we call them ‘serve yourself platters’):
  • There is no ‘snack box’ in the pantry filled with packaged and ‘easy’ snacks and the kids are not free to just help themselves whenever they want. There are defined meal and snack times. After which the kitchen is closed. This helps them to learn to listen to their bodies and actually be ready to eat properly at meal times. Kids (and adults!) don’t actually need to graze all day long. Of course there are times when then there needs to be an exception – if they ask, they know they can usually grab an apple or a carrot.
  • We cook in bulk and freeze. There are deliberate left-overs to make filling lunches and batch cooking allows the main part of the meal to be used in different ways, with very little effort on my part!
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Veggie egg cups ready for the freezer
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Bulk Mexican Chicken – this will portioned into the freezer and become wraps/bowls, enchiladas and tacos

Bulk bolognese gets turned into a 2nd meal of empanadas

  • We make school lunches the night before, for kids and adults alike. No exceptions. I cannot even fathom the stress of making 6 lunches in the morning whilst getting ready for school and work, getting washing on the line and starting dinner. Eek! Made the night before I have space to think about it, make sure is is varied and I sleep easier knowing is it one less job in the morning!
  • We snack plan/prep. As well as having a meal menu, we always have snack basics in the house ready to go.  It means that we can eat well with little fuss. Our go to snacks are lots of veggies and fruit then we add things like hummus, yoghurt, bliss balls, roasted almonds, hard boiled eggs, pikelets and popcorn.

 

 

So there is it.

We plan, we prepare, we eat simply, we eat variety that is heavily plant-based.

Importantly, our kids are involved with the food at all stages but we do not pressure them about food or force them to eat it. Parents decide what’s on offer, we give them opportunity to serve and explore, we model healthy eating behaviours but food is not a battle ground!

If you have made it to the end … well done! I know it seems confronting when you see it all  together. Can I encourage you if you are feeling overwhelmed to start simply. Pick one thing and go for it. Small changes really add up over time. Get your family involved and work on it together!

Good luck – I’m always here to answer questions!

J x

Spicy Green Chicken Patties

I live in a house with multiple small boys who are obsessed with both the Marvel universe and body parts …. I won’t tell you what they wanted to call these green balls … you can use your own imagination 😉

Whichever cheeky name you choose to call them – they are very yummy and were happily devoured by all 6 of us!

  • 750g chicken thighs (approx 6 thighs), skinless
  • 1 medium brown onion
  • 1 tsp garlic flakes (or 2 fresh garlic cloves, crushed)
  • 1 tbsp coconut aminos
  • Good pinch of salt and pepper
  • 1-2 birdseye chillies (depending on the heat you like)
  • 70g bean shoots
  • 2 tightly packed cups of chopped spinach
  • 50g hemp seeds

Roughly dice the onion.

Place all the the ingredients, except the bean shoots, spinach and seeds in your food processor.

Process until well combined (speed 4, 15 seconds, scrape down and repeat)

Add in the bean shoots, process to combine (speed 4, 10 secs), then add the spinach and repeat.

Start processing again (speed 3) and pour seeds through open top chute.

Process until well combined and smooth.

Scrape mixture out into a bowl, cover and place in the fridge for 2 hours or up to overnight. This helps them to hold together well without the addition of egg or breadcrumbs.

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Using a spoon and damp hands, form patties with the mixture.

Lay on a lined baking tray and spray with a little olive oil before placing into a preheated 200C oven.

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Cook for 30 mins or until golden and cooked through. (I flip them after about 20 minutes)

Makes 20 patties.

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Serve with cucumber and ribbons, topped with sliced avo and drizzled with extra coconut aminos.

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And if macros are important to you – here are the details (per patties – and not with the salad accompaniment):

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Enjoy 🙂

 

 

Enoki Miso Soup … Cheating style!

So … I’m clearly not of Asian descent and I certainly did not grow up eating Miso in any form!

As such, I make absolutely NO claim to this being an even vaguely authentic (or even correct?!) way to make Miso soup 😆

However, it was delicious, easy, comforting and nutritious so I’m running with it!

Actually, if I’m honest, the first time it wasn’t quite as delicious … I waaaay overdid the chilli and I couldn’t feel my lips 😬 that is fixed now!

If you haven’t used Miso before, it is a rich, fermented soy bean paste with a deep savoury or umami flavour. It is also thought to be a great gut health food, being rich in fibre and high in protein and antioxidants. You can find it in big supermarkets, Asian grocery stores and health food shops.

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To make the soup you’ll need:

  • 1 tbsp garlic infused olive oil
  • 70g white miso paste
  • 1 heaped tbsp fresh grated ginger
  • 1 tbsp coconut aminos (or soy sauce)
  • 1/4 tsp dehydrated chilli flakes (check their heat!)
  • 250g Enoki mushrooms (cut their gritty ends off before you weigh them)
  • 4 cups hot veggie stock
  • 6 cups hot water
  • A good handful of diced sugar snap peas, snow peas or green beans per serve

In a large saucepan over medium heat, heat the oil, then add in the miso paste, ginger, aminos and chilli.

Cook, stirring for a few minutes until well combined and fragrant.

Add in the mushrooms and stir them through the miso mix so they are well coated. Cook for a further 2 minutes.

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Add in the stock and water then stir well and bring to a gentle simmer.

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Place your fresh, chopped peas or beans in a bowl and top with the very hot soup.

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Serve immediately.

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Serves 4.

I freeze the leftovers of the soup for lunches, but I don’t add the peas or beans to the freezer – they keep their crunch best when you add them in fresh.

Enjoy 🙂

 

 

 

Moroccan Black Bean Chicken on Seared Eggplant

This is such a simple meal – quick to throw into the slow cooker in the morning and then a few extra minutes to finish in the evening when you get home from work. But it is delicious and filling – I guess ‘hearty’ is a good way to describe it!!

It makes a large batch too which is great for big families and for the freezer 🙂

5 out of 6 thumbs up at my place (number 6 is waaay over tired and went to bed so I’m not sure that I’m counting his vote this time 😉 )

  • 8 chicken thighs, skinless & boneless (approx 1.2kg)
  • 2 tbsp Moroccan spice blend (I make this one)
  • 2 x 400g tin black beans, drained and rinsed
  • 800g tin diced tomatoes
  • 1/2 cup hot chicken stock (Massel for store bought)
  • 1 rounded tbsp tomato paste
  • Eggplant (aubergine) slices, Approx 200g per person
  • Olive oil
  • Pink salt flakes
  • Grated cheese of choice to top

Place chicken in the bottom of the slow cooker, sprinkle the seasoning over the top.

Add in the black beans and tomatoes.

Stir together the tomato paste and stock before pouring it over the contents of the slow cooker.

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Place lid on slow cooker and cook on low for 7-8 hours.

Lift lid and use a couple of forks to shred the chicken.

Slice eggplants long ways (I cut a medium one into 4 slices) then pat dry of any water.

Spray with a little olive oil and place into a hot frying pan. Cook each side for a couple of minutes until soft and golden.

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Sprinkle eggplant with a little salt, then transfer to a lined baking tray.

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Top the eggplant with the slow cooked chicken mix and a little grated cheese (dairy or plant based). Put under a hot grill for a few minutes until the cheese is melted and golden.

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Serve immediately.

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SO very full after dinner!

This quantity of chicken mix makes about 12 adult serves. If you’re not serving 6 like me, a half batch cooks exactly the same.

We portion out and freeze the left-overs ready for another easy family meal – just need to cook the fresh eggplant each time.

Full disclosure ….. 3 of my 4 kids cried on being told that they were having eggplant  – they had theirs on a little GF pasta instead!!!

P.S. I have been asked about the macros of this recipe – so if you need them: The serve as pictured above is 1/12 of the mix, roughly 1 ladle, with 2 x 100g slices of eggplant and 15g total of Tasty cheese. It is 282 calories, 10g fat, 30g protein and 20g carbs.

P.P.S I haven’t made a vegan version yet, but next time I intend to give it a go and I’ll update. I think I’ll use 2 cans of cannellini beans to replace the chicken and use stock paste or powder for the flavour, but not use the water.

Fragrant Stewed Apples (and the best ever apple sauce!)

Such simple comfort food!

We often wind up making this recipe when the apples (or pears!) we’ve bought are really floury or soft but we don’t want them to go to waste. My biggest little one is very excited whenever this recipe appears. He has Oral Allergy Syndrome and reacts quite badly to raw apple, but cooked he can handle it!!

Like most of my recipes I take the simple (lazy?!) option!

As well as taking less time, leaving  the skin on the fruit is terrific for the added fibre and nutrients. Very simple, and you don’t need to add any extra sweeteners.

  • 6 apples (whichever kind you like)
  • peel of 1 lemon
  • 1 tsp of ground cinnamon
  • 6 cloves
  • 1/4 cup water

Thermal Cooker Method: Core and slice the apples, place them in the machine, sprinkle over cinnamon and cloves. Then use a peeler to remove the yellow layer only of the lemon. Add the strips to the top of the apples.

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Add in the water and set for 15 minutes, speed 1, ST.

Stove top method: place all of the ingredients into a large sauce pan, cook, stirring frequently, with the lid on in between stirring. Will take about 15-20 minutes on the stove.

If you want a sweeter fruit desert, add in a handful of sultanas during the last few minutes of cooking.

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Place in an air tight container in the fridge and use for up to a week. Remove the peel and cloves before serving.

If you want a most delicious, fragrant, thick apple sauce instead, follow the same steps as above, then remove the lemon rind and either transfer to a blender or set a speed 4 for 15 seconds, scrape down and repeat.

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How can I use stewed apples?

  • Eat them on their own!
  • Mix it with yoghurt for breakfast or dessert
  • Use it as a topping for your soaked overnight oats
  • Add it to your cereal
  • Add in some roasted, crunchy nuts and have it for an afternoon ‘pick-me-up’
  • Serve it as a side to a soft tea cake

And the sauce?

  • Perfect if you’re doing baby food
  • Mix it through yoghurt
  • Use it as an egg or sugar replacer in cakes and baking (check out my Apple, Pumpkin and Oat muffins, or my Maple Cinnamon Weet-bix slice)
  • Use it with you next pork roast or pulled pork burgers.
  • Freeze it in ice cube trays so you can grab it out at short notice
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Delicious with yoghurt for dessert!

Enjoy 🙂

Creamy Mushroom Stroganoff

Beef Stroganoff was my one of my husband’s favourite childhood meals. And I used to make a slow cooked version for him (it is yummy – and you can find it here), but as we’ve been reducing our meat consumption, it has fallen off the menu in the last year or so.

I decided to give a completely non-meat version a go and was very happy with the results! Peter thoroughly enjoyed it – and even took the left overs for lunch the next day … although he still wants the beef version to make an occasional appearance!

  • 2tbsp olive oil
  • 1 small brown onion
  • 2 cloves garlic, finely chopped and crushed
  • 400g button mushrooms – add in different types for a variety in texture if you like
  • 1 tbsp fresh chopped thyme and rosemary
  • 1/2 tsp paprika
  • 1/2 tsp pink salt flakes
  • 1/4 cup flour (spelt or GF)
  • 1 tbsp Nutritional yeast (optional but add for depth of flavour)
  • 2/3 cup plant based milk (I used a high protein soy milk for a really creamy sauce)
  • 1 cup veggie stock (the beef style Masssel stock gives a more authentic Stroganoff flavour, but any veggie stock is fine)
  • Vegetables or noodles to serve

Heat the olive oil in a heavy based pan on the stove.

Add in the olive oil and cook for a few minutes until it starts to become translucent, add in the garlic and allow to cook for another minutes.

Add in the chopped mushrooms, stir will to coat in oil and onion mix then allow to cook for about 5 minutes, until the mushroom soften.

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Mix together the flour, nutritional yeast, herbs, paprika and salt. Then sprinkle this dry mix over the top of the mushrooms and stir well until the mix is well combined.

Add in the hot stock and plant milk, then stir well. Bring the mix to a gentle simmer.

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Simmer for about 10 minutes, stirring occasionally, or until the liquid is thick and creamy.

If you love noodles (I don’t – sorry!), stir through your cooked and drained pasta here, to coat it with the stroganoff before serving.

I add in some green beans at this point and simmer for a minutes or 2 so that they still have a bit of crunch, and serve them on a bed of carrot noodles  – SO good!

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Serves 3-4

This one isn’t suitable for freezing but it does well as leftovers for lunch the next day!

Enjoy!

Cauliflower fritters

I love having a few different breakfast options, especially ones that help me to get in my veggies! These gorgeous fritters are gluten free, dairy free, vegetarian, a good source of fibre and protein and just 2 of them contains over 90% of the RDI calcium intake for woman 😲 and just quietly … They’re really yummy too 🤤 Mr 11 stole 2 before I even had them all on the plate!

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  • 430g cauliflower
  • 2 packed cups spinach
  • 2 medium sticks celery
  • 3 medium eggs
  • 1/3 cup nutritional yeast
  • 1/3 cup almond meal OR any flour of choice
  • 1/4 cup hemp seeds
  • 1 tbsp fresh chopped herbs – thyme and rosemary
  • 1/2 tsp dried garlic flakes
  • 1 tsp pink salt flakes
  • a few grinds of pepper
  • olive oil to fry

Finely chop and steam the cauliflower until it is soft. Drain any water, transfer to a large bowl and mash – don’t go so far as to puree it!

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Finely chop your spinach and celery, add to the cauliflower mix and fold together until combined.

Mix together all dry ingredients, including herbs and add to the veggie mix. Fold together until combined.

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Whisk the eggs together and then add to the veggie mix. Fold though until well combined.

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This bit gets a little messy …. use a good handful of the mixture to form a patty and then place in to a lightly oiled, medium heat frying pan.

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Cook for about 3 minutes until golden brown and then turn to cook the other side for another 3 minutes.

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Makes 8-10 depending on the size of your patty. Today I made 9.

They are delicious warm, or cold and they keep for a couple for days in the fridge so you can gently reheat them in the microwave for breakfast on the go or even a filling lunch at work.

Eat them on their own, dip them in some natural yoghurt …. or my personal preference is to stack them and top them with some creamy avocado and cherry tomatoes! Yum!

I haven’t tried making these ones egg free yet – but next time I’ll have a go at binding them with tofu and then I’ll update! In the mean time if you need an egg free veggie patty –these are delicious!

Enjoy 🙂