Garlic & Parmesan Cauli Bites

You may have picked up on it by now from some of my previous posts but I am a big fan of Cauliflower as a healthy alternative to many of our beloved Complex and Simple Carbohydrates. It is an extremely versatile vegetable that is packed with goodness and healthy stuff for our lovely tummies to feast on.

You will also know by now if you follow this blog that two of my favourite things in this world are Garlic and Parmesan. So whilst brainstorming for my Spring/Summer recipes, I landed on the idea of making Cauliflower Bites – something crispy and tasty that you can dip into your favourite sauce (I mixed ketchup with Franks Hot Sauce OMG) and snack on while watching some TV at the weekend or whatever. I also think they would make a lovely side dish alternative to the Sunday dinner instead of roast potatoes. I know the roasties are sacred but it’s just an idea 🙂

They were pretty easy to make seeing as I was making it up as I went along and I must say I was delighted with the result. They lasted a few days in the fridge and also reheated well in the microwave. If I were to give any tips, I would say to leave them baking in the oven for as long as possible – you really want to reach the core of the florette and also crisp up the coating as much as possible to maximise the flavours and the overall eating experience.
Any other tips I could offer is just to enjoy making them and of course, eating and sharing them!

Ingredients (Serves 4)

1 medium-large Cauliflower head
2 Eggs, whisked
¼ cup Plain Flour
1 cup Bread Crumbs of choice
¾ cup Parmesan Cheese, grated
1 Tsp. Garlic Powder
¼ Tsp. Cayenne Pepper
Salt & Pepper to taste
Dash Olive Oil

Method

Preheat the oven to 190 Degrees Celsius.
Chop the Cauliflower head up into small florets and add them to some boiling water in a pot on the hob. Cook until they are just about tender (approx 4-5 minutes).
In a bowl, mix flour, garlic powder, cayenne pepper and seasoning.
In another bowl, mix the breadcrumbs or breadcrumb alternative and grated Parmesan Cheese.
In a third bowl, have your eggs whisked and ready.
When the Cauliflower has been cooked, pat dry and leave to cool for about ten minutes. You can run it under some cold water before drying to speed up the cooling process.
Firstly dip your Cauliflower floret into the bowl of flour and seasoning.
Then dip it into the egg and then onto the cheese and crumb bowl.
Ensure your floret is fully coated.
Place the coated floret on a lined baking tray and continue this process until all the cauliflower has been used up.
Drizzle the florets with olive oil and pop in the oven to bake.
Mine took about 15 minutes and then I let them stay in for another 5 just to crisp up that little bit more.
I mixed some Franks Hot Sauce and Ketchup together and the combination went great.

And there you have it, another simple, cheap and delicious healthy snack to keep you on the right track! Enjoy xXx

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Sunday Brunch -Sweet Potato Hash Brown

Sweet Potato Hash Browns are a fab dish to help make a yummy Sunday Brunch from home.
As always, they’re super quick and cost next to nothing to make so you can then add another dish to the list of meals you have conquered as a Healthy Cook.
I gave these a go for the first time on Sunday last and was nervous about the result.
I didn’t have the normal orange sweet potatoes handy but I had the smaller, white sweet potatoes as they are currently what’s in season.
What I like about these is that they are not as sweet as the regular orange potatoes and look more like regular potatoes so the trick to the mind that you’re having something naughty kicks in again.
They are still sweet enough that you know its sweet potato though which I like because I genuinely love the taste of sweet potato.

So my usual weekend breakfast is always poached eggs and then a little bit of whatever else I fancy. If I’m feeling extra clean, it’s poached eggs, wilted spinach and toasted porridge bread or sometimes I will throw together black pudding, haloumi and poached eggs which is seriously yum!

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So last Sunday I met myself in the middle and said I would have my usual poachies but with a something a little more weekend than spinach and toast.
These homemade hash browns are popping up all over my Instagram and Facebook feed so I said I’d give them a go myself and hope for the best.
And this is what I came up with;

Ingredients

2 small White Sweet Potatoes / ½ medium – large Sweet Potato
1 small bunch Fresh Parsley, chopped
1 small handful of plain Brown Flour
2 Tbsp. Olive Oil / Coconut Oil
Salt & Pepper to taste

Method

Heat some oil on a pan on the hob.
While waiting for the pan to heat, peel the sweet potato and grate through a cheese grater into a bowl.
Add parsley, flour, oil and seasoning into the bowl and mix it all through.
Add a little bit more flour or a little bit more oil depending on the consistency of the mix, it needs to be sticky and binding so it will hold together.
Once you have the right consistency, take half the mix in your hand and squeeze out any air pockets.
Pack the potato mix firmly between both palms of your hands until you make a firm patty that will withhold the pan.
Repeat this step with the second half of the mix.
You can make smaller ones if you wish but I got two good burger-sized patties from the above measurements.
Slap both patties onto the hot pan and press down with a spatula.

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Cook on each side for about 4-5 minutes or when they start to turn golden brown.
I was unsure if the potato was fully cooked so I popped mine into the microwave for another minute just to be 100%.
You may not need to do this but it’s just a tip in case you’re unsure.
The hash browns are now ready to serve with whatever other breakfast ingredients you are in the mood for.
I had poached eggs with mine and the combo was really good together.
Let me know if you give them a go and what you have them with, I’m always looking for fresh ideas!

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Eggtastic Meal Prep Ideas

Mini Egg Muffins

These little bundles of joy are a really good way to increase your daily protein intake. I’m a huge fan of them because of their simple and flexible recipe that can be interpreted any way you want with whatever ingredients you love. A great addition to any meal preppers menu, egg muffins can be eaten as a healthy snack or for breakfast. They freeze well too so feel free to cook up as big a batch as you like.
Here I’m going to give you a quick low down on the base recipe but keep in mind you can add pretty much whatever you like to them after that.

Ingredients

12 medium – large eggs
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up a 12-hole muffin tray.
Place a small handful of your chosen fillings into each muffin hole – about ½ way full.
Pour in your egg mixture until almost to the top of each muffin hole.
Pop the muffin tray on to the middle shelf of your oven and bake for 25-30 minutes or until each egg muffin has risen and has begun to brown.
To make sure they are cooked throughout, use a metal skewer or something similar and pop into the muffin and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the muffin tray and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
These egg muffins are good for about 2-3 days from fresh and can be reheated or eaten cold.

My favourite egg muffin combos are as follows;

Ham and Cheese (obvs)
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Pumpkin Seeds
Quinoa

These are just a few examples of my favourites and can be mixed and matched whatever way you like.

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Frittata

Frittata is another wonderful way to increase your daily intake of protein and is a super healthy and easy meal to make.
Similar to our Egg Muffins, Frittata can be whipped up in just a few minutes and can be served immediately or stored for meal prep.
Frittata is also a handy way to use up any veg you have in the fridge or even the last few spoonfuls of pesto.
Frittata is like a giant egg muffin so the recipe is almost identical;

Ingredients

6+ medium – large eggs (depending on big you want your frittata to be e.g. 6 eggs will fill a bread loaf tin, 12 eggs will fill a quiche dish etc)
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up your baking dish.
I use a bread loaf tin with about 6 eggs and get around 4-6 slices from this.
Spread your choice of fillings evenly into your baking dish until about half way full.
Pour in your egg mixture until almost to the top, around ¾ of the way.
Pop the loaf tin on to the middle shelf of your oven and bake for 25-30 minutes or until the frittata has risen and has begun to brown.
To make sure it is cooked throughout, use a metal skewer or something similar and pop into the centre of the frittata and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the loaf tin and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
Frittata is good for about 2-3 days from fresh and can be reheated or eaten cold.
It tastes great served with some fresh garden salad or even with sweet potato fries for a main meal.

Examples of some Frittata Fillings:

Ham and Cheese
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Butternut Squash
Red Onion
Goats Cheese
Pumpkin Seeds

 

 

 

 

 

Banana Pancakes

As you will gather from my recipes, I’m a big fan of simplicity.
The easier the recipe, the better.
Banana Pancakes literally could not be easier to make and they taste magical.
You can add any number of toppings or fillings to your healthy treat or weekend breakfast and I promise they will taste great.

All you need is 1 banana and two eggs for each pancake and a good non-stick pan.
My favourite toppings are blueberries, natural yoghurt and a squidge of honey.
Other serving suggestions could be strawberries, kiwi, raspberries, mint leaves, melted dark chocolate, dark chocolate chips, whatever tickles your fancy.

To slap together your pancake, simply mash up the banana with two beaten eggs until you reach an even consistency, pour onto a lightly greased pan and fry for a couple of minutes each side.

Add your toppings and enjoy.
It is literally that simple!