Healthy Broccoli Cheddar Tots

for 3 servings

1 large head broccoli
⅓ cup (20 g) panko breadcrumb
⅓ cup (10 g) fresh chive, chopped
⅔ cup (65 g) shredded sharp cheddar cheese
1 clove garlic, minced
½ teaspoon salt, divided
¼ teaspoon black pepper
1 egg


  1. Preheat oven to 400°F (200°C).
  2. Grate the broccoli with a coarse cheese grater.
  3. Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the broccoli until well incorporated.
  4. Let the broccoli sit for 20 minutes until the salt has drawn out some of the moisture.
  5. Pour the broccoli into a clean kitchen towel and twist to strain as much liquid as you can.
  6. Place the grated broccoli back into a bowl and mix with the breadcrumbs, chives, cheddar, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  7. Form the mixture into 15 even sized tots and transfer to a parchment lined baking sheet.
  8. Bake for 20-24 minutes, flipping each halfway through.
  9. Serve with your choice of dipping sauce.
  10. Enjoy!

Sweet Potato And Chickpea Nuggets

for 6 servings

3 tablespoons water
1 tablespoon flax meal
2 sweet potatoes, cubed
15 oz (425 g) chickpea, 1 can, drained and rinsed
¼ cup (10 g) fresh basil, chopped
2 cloves garlic
1 teaspoon salt
1 teaspoon pepper
1 teaspoon onion powder
½ cup (60 g) flour
1 cup (115 g) breadcrumb


  1. In a small bowl, combine water and flax meal, and let it sit for 10 minutes.
  2. In a large saucepan bring 6 cups (1 ½ L) of water to a boil, add sweet potatoes. Cook until they are tender, about 10 minutes, and drain.
  3. Preheat oven to 400ºF (200ºC).
  4. In a food processor, combine the sweet potatoes, chickpeas, basil, flax egg, garlic, salt, pepper, onion powder, and flour, and pulse until combined. Add the breadcrumbs and mix.
  5. Take about 1 tablespoon worth of mixture and form it into a nugget with your hands.
  6. Pan fry with a small drizzle of oil over medium-high heat until both sides are golden brown, about 10 minutes.
  7. Or, you can bake them on a piece of parchment paper at 400˚F (200˚C) for 20 minutes, flipping after the first 10 minutes.
  8. Allow to cool 5 minutes.
  9. Enjoy!

Zucchini Wedges

for 3 servings

3 large zucchinis
2 eggs, beaten
2 cups (230 g) italian breadcrumb
1 teaspoon red pepper flake
1 teaspoon salt
½ teaspoon pepper


  1. Preheat oven to 350°F (180°C).
  2. Slice the ends off of each zucchini, then slice them in half and into wedges.
  3. In a bowl, mix breadcrumbs, red pepper flakes, and salt.
  4. Dip each wedge into egg mixture, then breadcrumb mixture.
  5. Place on a baking sheet, skin side down.
  6. Bake 15-20 minutes.
  7. Enjoy!

Sweet Potato Fries

for 1 serving

1 sweet potato
2 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
1 teaspoon salt
1 teaspoon pepper

1 cup (285 g) plain greek yogurt
1 tablespoon lemon juice
2 tablespoons chive
¼ teaspoon salt
¼ teaspoon pepper


  1. Preheat oven to 425°F (220°C).
  2. Cut sweet potato into fries and combine in a large bowl with olive oil, rosemary, salt, and pepper.
  3. Place in a single layer on a baking sheet lined in parchment paper. Bake for 20 to 25 minutes, flipping halfway through.
  4. Prepare dip while fries are baking. Combine all dip ingredients in a small bowl and set aside in the refrigerator until ready to use.
  5. Enjoy!

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02:52 2018-3-12


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