Muffin potato croquettes

This is another delicious way of using up leftover mashed potatoes and bits of not very happy bread in your bread jar, or if you are tired of same old mash and want to switch things up a bit. While we all understand the importance of reducing food waste not many of us can help it, but would love to given the opportunity.

The two foods that gets wasted the most in my house are potatoes and bread, because they are a major staple and always ends up in my basket for every grocery (big savers! especially if you’ve got little ones)

However, I find that i always have potatoes sprouting away in my food basket and bread going out of date and they sadly end up in the bin . This recipe is a good way of recycling these staples, I have grated sad looking bread in my jar to make homemade breadcrumbs! and saved some potatoes from sprouting!

Breadcrumbs

I love creative ways of cooking the same ingredients differently as this not only adds to our growing family menu but also gives me that satisfaction of trying something new!

My kids will eat anything in a muffin tin, so this is a brilliant opportunity to make the fussy eaters happy (if you’ve got one). We love mash potatoes but like everything else , eating the same thing repeatedly can be boring some times. So this is an exciting addition to our menu, my kids love it and have asked to be on repeat! (Gla..d!)

I have adapted this recipe from ” love food hate waste” to suit our eating preference. The joy of cooking for me is being able to adapt or recreate recipes to suit our dietary and taste preferences.

I have increased the heat (spice) and flavour by adding garlic, basil, onion, red chilli powder and English mustard to bring this recipe to life.

It is a complete meal with a good combination of all food types, carbohydrate, protein, and fat. serve with any savoury or sweet dip for best experience. I served it with homemade sour cream dip with chives (for the kids) and extra spicy pepper and basil sauce..because the hotter the better!

However, feel free to keep it mild and enjoy on its own or with a mild sauce of choice.

Finally, I have also saved portions for the week as always, served with veggies and a combination of the white and pepper sauce for a quick cold or hot lunch. having meals prepped ahead means you are not leaving your food choices to chance.

Now let’s get cooking!

Makes : 16 croquettes Time: 30mins

Ingredients

  1. 500g potatoes (roughly 12 medium size) or 2.5cups mash
  2. 2 free range eggs
  3. 100g grated cheddar cheese
  4. 3tbsp chopped basil leaves or chives
  5. Homemade breadcrumbs
  6. Butter
  7. 1 onion (grated)
  8. 2 garlic cloves (minced)
  9. 1tspn mustard, chilli powder
  10. Pinch of salt (optional)

Method

  1. peel , boil potatoes with pinch of salt till tender and mash with butter, onion, mustard, whisked eggs and cheese. season with basil and pepper.
  2. Grease muffin tray with olive oil spray or butter
  3. Shape the potato mixture into croquettes and roll in breadcrumbs in a circular motion to coat well.
  4. Place croquettes the muffin tray and brush with egg and olive oil and bake in preheated oven for 15mins or till golden.
  5. Serve with sauce of choice.

Cooking Tips

  • Any strength of cheddar will work well in this recipe and if you don’t have basil you can use chives
  • Mashed potatoes vary in thickness, check consistency before adding eggs as this might make it too thin and hard to roll. helpful to make mash hard then loosen consistency with eggs
  • Be sure to level your cup when measuring leftover mash.

Happy cooking!

Multi-seeded muesli chia-oat loaf

Eat more fibre! you’ve probably heard this before, but do you know why this is so important? You’d have to try this delicious , flourless, and flavourful loaf loaded with dietary fiber and micronutrients. The perfect bread alternative with great benefits for your digestive health

Healthy eating for me, means being mindful and informed about my food choices, hopefully that’s the same for you!

Why should I choose this bread alternative?

This loaf is a delightful combination of 100% whole grain and seeds such as rolled oats, coconut flakes, gojiberries, raisins, pecans, pumpkin seeds, brown linseeds blended with banana, chia and blueberry mix. This combination is loaded with dietary fibre also known as roughage or bulk. Fibre is not easily digested by your body it acts as a ”bulking” (laxative) agent and makes it easier to pass stool. (prevents constipation) unlike carbohydrate which your body breaks down and absorbs. Fibre also acts as food for your gut bacteria (prebiotics) which has a beneficial effect on the richness of your good bacteria population.

There is available evidence that eating foods rich in dietary fiber can help reduce your risk of type 2 diabetes, heart disease, colon/rectal cancer, normalise your bowel health and also help you maintain a healthy weight.

I can relate with the evidence around maintaining a healthy weight and normal blood sugar. I had a history of diabetes and introducing more fibre into my diet has been instrumental to reversion. I find that when i eat more fibre, I tend to drink more water and feel fuller for longer, this curbs down my appetite and helps me stay within my daily caloric allowance effortlessly. I usually eat a slice or 2 with plain greek yoghurt or just with coffee and this keeps me well under 250kcal for breakfast (Ace! ) I don’t get that mid morning energy crash and stay full till next meal.

pieces of the loaf dunked in plain greek yoghurt.

Sometimes, I break a slice into tiny pieces and snack in bits through the morning. Oh i love the chewiness and seedy whole grain texture. If you love chewing then you’d love this loaf. It is also a good make ahead breakfast option, I stack slices into portion containers and fridge for up to 1 week.

Knowing the benefits of dietary fibre, if you are struggling to include more fibre into your diet, here’s the good news! This natural multi seeded loaf will make it easier for you to reach your recommended daily dietary fibre intake of 30g (women). Just with everything else, moderation is important. Foods high in fibre are good but eating too much too quickly , especially if you are just introducing it to your diet can lead to stomach bloating , gas and cramps. It is advised to gradually increase dietary fiber over time, so as to allow the good bacteria in your stomach to get used to the change. It is also recommended to drink lots of water so that the fibre can absorb it which then bulks and softens your stool.

Ok! enough of the stool talk and let us get making your own loaf which is much easier than you’d think.

Achieving the perfect healthy crust ( not the same with a white crust to be honest but perfect) and texture with this easy recipe is down to the muesli grains, as it contains different mix of seeds and coconut flakes. I would really recommend using a muesli but you can also make up your own muesli by using 100% rolled oats, coconut flakes, nuts and seeds of choice That’s probably even better as you get a choice of texture and flavour.

I have used the chia and blueberry mix to boost the nutrient content .

Also, it serves as a good alternative for people with egg allergy as the chia powder acts as a good binder. Milled flaxseed can also be used

The crunchiness, sweetness from banana and woody aroma of cinnamon spice in this loaf is the highlight of this recipe .

There’s nothing better than the aroma of freshly baked loaf especially when it is bursting with essential health benefits!

Ingredients

  1. 300g 100% muesli (I used ASDA coconut and grains muesli)
  2. 3 Tablespoons chia and blueberry mix
  3. 3 bananas
  4. 2 Eggs (optional)
  5. 1 Teaspoon baking soda (optional)
  6. 1 Teaspoon coconut oil (optional)
  7. 1 Tablespoon ground cinnamon (feel free to try out other flavours)
  8. Handful of linseeds for sprinkling
  9. squeeze of coconut nectar (optional sugar alternative)

Method

Mash the banana in a clean bowl, whisk eggs into the bowl, mix in all ingredients until well combined (remain a little bit of the linseeds for sprinkling) Pour into a greased bread tin and bake for roughly 20mins at 170 degrees. or until a wooden stick inserted comes out dry.

Tips: Add 2-3 tablespoons of plain greek yoghurt for added moist. It also helps to hold the ingredients together especially if you don’t have chi- blueberry mix or milled flaxseed .

Splash of milk or water can also help with loosening the consistency.

Don’t bake for longer than 20-25mins if you don’t want it crusty.

Happy baking and hope you enjoy it as much as i do.

Zingy Cranberry Sauce

Here’s a quick and easy 3 ingredient cranberry sauce recipe that will add a bit of zing and health to you all season, not only are cranberries full of health benefits, they are so versatile, you can eat them sweet or savoury.

A delicious side to go with all your festive mains, (Christmas dinner roast etc) dessert topping or filling and more. For best result, make ahead and store in the fridge to allow all the ingredients to come together.

Cranberry sauce and chocolate crepe

This recipe is so simple to make and no matter how much I make, it always disappears so quickly, we love it that much! It is so better than the jarred sauces because you know exactly what’s in it! plus you have a choice of your favourite flavour.

I bought these cranberries on final reductions the ”whoopsie” aisle i.e. the yellow stickers for 7pence per bag ! This is a good example of making the best of seasonal produces, they are cheaper and tastier! I love bargains and definitely will do a first stop at the reduction aisle before moving to other aisles. Healthy eating for the whole family can sometimes be challenging financially. Finding a balance between your family’s health and budget is one to prioritise if you must all eat well (sustainability) .

There is a huge body of evidence that suggests eating seasonal fruits and vegetables can help save on food staples. First hand experience for me includes buying reduced food items and batch cooking (like I have just done). Sustainability is key when it comes to healthy eating, looking at long term , what is most practical for me and my family is always the first question.

I have 2 jars of cranberry sauce and a quarter plate from this recipe.

Cranberry sauce

I have adapted this recipe to suite my dietary needs and that of my family, I try to reduce the amount of sugar we consume, so using sugar alternatives like organic coconut nectar or coconut sugar keeps everyone happy, it came highly recommended and I can confirm that it is worth a try. It gave this sauce a lovely touch of caramel which is so delicious! Feel free to use any sugar of choice.

Fresh cranberries

The best part is that Cranberries have low glycemic index and are thus suitable for those on low carbohydrate diet. It is a no brainer! Frozen cranberries can be used as well, the first batch I made was with frozen cranberries and has no effect on taste at all.

Hope you enjoy it as much as we do.

Frozen cranberry sauce with warm breakfast roll

Ingredients

100g coconut sugar

150 ml fresh orange juice

300g fresh cranberries

1/2 fresh orange zest

Method

  1. Pour orange juice in a pan , then add sugar and allow to boil (medium heat)
  2. Tip in the fresh cranberries, top with a slice of orange zest , cover the pan and allow to simmer on low heat for about 5-8min
  3. Take off the hob and allow to cool, this will thicken the sauce. Store in the refrigerator for up to a week or more.

Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/home

Thanks for stopping by!

Breakfast egg muffins

My family love eating eggs and we routinely eat eggs every other morning. Starting the day with protein means sustained energy and less of mid morning energy crash for myself and kids and having it whipped up in a fun way makes it even better! (Appealing for fussy eaters)

This is a very easy recipe put together in minutes, I have just replicated the plantain muffins I made earlier ( plantain muffins)

https://healthfulnonye.com/2019/02/12/breakfast-plantain-egg-muffins/ but this time , I used potatoes and fresh thyme for a festive touch and it was totally scrumptious!

Ingredients

This breakfast egg muffin is a lovely combination of protein and carbohydrate, with a good dose of at least 3 servings of vegetables i.e. eggs, grated baby potatoes, mixed bell peppers, onion, garlic, sausages, chilli and fresh thyme. I didn’t add extra salt because of the sausages (already contains salt) but feel free to add if you’d like, It is however best to not add extra salt when using ingredients with added salt.

I used Bertolli butter in this recipe for a nice buttery feel, it is said to be as good as olive oil which is a better source of fat. I personally love it because of the ingredient composition.

You can enjoy it with diced fresh vegetables of choice or on it’s own, The kids enjoy it with a mug of beverage or just grab and go on busy mornings.

ANY TIPS TO MAKEA BETTER EGG MUFFIN?

  1. Greasing the muffin pan very well makes it super easy to pop out nicely, I used paper muffins in previous recipe and found that it sticks to the paper and the kids struggled with that (takes away the joy!) So generously greasing the pan or using silicone cases is a better alternative.
  2. Buying pre shredded vegetables saves kitchen time, especially if you are prepping fresh in the morning.
  3. You can prepare ahead and store in the fridge ready for the morning and reheat for not more than 30secs for each egg muffin. They can also be frozen for up to months
  4. When using other vegetables be sure to squeeze all water
  5. You can reduce the calories by using more egg whites than whole e.g. 4:3 ratio

CAN I CUSTOMISE MY EGG MUFFINS?

Egg muffins are so versatile and easy to switch up a notch, I like to add a carbohydrate and a fat source for a complete balanced diet. Sneaking in some veggies is a sure way to hit your at least 5 a day servings of vegetables. You can mix and match to create a flavour burst. here are some of my favourites

  • Protein: Sausages, minced beef, ham, cheese, ground chicken ( if using ground beef or chicken brown first and cook with vegetables before mixing with eggs)
  • Carbohydrate: Plantains, sweet potatoes, Irish potato, mushrooms, spinach, kale, pumpkin leaves, onions, cauliflower, broccoli, artichokes, mixed bell peppers, parsnips
  • Fat: Olive oil, cheese, butter (Bertolli)
  • Seasoning: Garlic, fresh thyme, basil, chives, black or white pepper, onion powder, Himalayan salt , chilli powder or scotch bonnet . I like to keep my flavours mild because of the kids, but feel free to adapt to your taste buds.

HOW TO MAKE;

A quick grab and go breakfast ideal for busy mornings loaded with protein and 3 of your at least 5 a day servings of vegetables!

  • Prep time 5minutes
  • Cook time 15mins
  • Total time 20mins

Ingredients

  1. 10 baby potatoes (peeled and grated)
  2. 3 Frankfurt sausages chopped
  3. 1 medium onion chopped
  4. 1/2 mixed bell peppers chopped
  5. 1.5 tablespoon butter (Bertolli)
  6. 6 free range eggs
  7. 3 sprigs of fresh thyme
  8. Pinch of chilli pepper (optional)
  9. 100g Grated Cheddar cheese
  10. 2 cloves garlic

Method

  1. Pre heat oven to 170 degrees, the grease  muffin tray  with butter or cooking spray and set aside. Alternatively use silicone cases.
  2. Add  the butter in a pan on low heat
  3. Sauté  onion and garlic until  fragrant, then add  the sausages  and cook for a further 2mins
  4. Add the peppers and potatoes, season with thyme and chilli and allow to simmer for 5mins or until potato is softened.  set-aside and allow to cool
  5. Crack  and whisk up the eggs in a clean bowl,  add a bit of cheese then mix the cooked vegetables with the eggs, Scoop into muffin tray or cases, then top with remaining cheese and bake in pre-heated oven at 170 for 5mins or until a wooden stick inserted comes out dry. Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/breakfast-egg-muffins

Hope you enjoy it as much as we do!

Thanks for stopping by!

Sweet potato omelette

One of the things I have learnt on my healthy eating journey is to try and meet everyone half way. Some people can’t eat certain food types either because of health problems or simply personal preferences. My husband and kids fall in the later category… Taste! Who else can relate?

Healthy eating is a lot easier and sustainable when it is one person( you just always work around your routine) but can be a bit overwhelming when you try to drag others along. A timelesss tip to carry everyone along with less fuss is to come to a healthy compromise so everyone is happy. So, I have had to do a lot of adventurous things in the kitchen to keep everyone happy! and one of them is this breakfast skillet. I love onions and would literally throw it in every dish. but, child number 2 and 3 would not eat onions especially if it is visible. how to solve this problem so everyone is happy is, we simply blend everything up.( a win win)

How did we come up with this sweet potato omelette?

As a mom of three with fairly good appetite I have learnt to improvise with what I have at hand, rather than always pop down to the grocer when what they want is not available.( because it never ends! trust me )

This has helped in saving us money and has cut down on the amount of what gets trashed. So this is another helpful tip. just before you think of heading out to the grocer, check that you’ve exhausted all your options, to be honest it will surprise you what you will find or are able to put together .( just like this breakfast skillet)

So this morning it was bread and eggs, unfortunately ran out of bread, but found 3 not so happy sweet potatoes left.. boom came the Idea. So I cut up the sweet potatoes, steamed it,(5mins) blended along side other vegetables with a bit of ground garlic and white pepper for a spicy kick.

Sweet potatoes in a steamer

I chose to cook it in our favourite pancake skillet to simulate pancakes! or pizza! something they can relate with. when you are introducing something for the first time whether for adults or kids , you want to not only keep it simple but also bring it closer to what they are used to either taste wise or just the sight.( this works trust me)

I also cooked some in a muffin tray to simulate ” healthy muffins”( as they call it)

Child number 1 suggested we decorate our new creation with some of their favourite things avocado, bacon bits, cherry tomatoes and I added chives and parsley for added flavour. The outcome was incredibly delicious and satisfying. I got 3 thumbs up meaning this recipe is a keeper( on a repeat list)

Choice of cooking method

Always opt for cooking methods that will preserve the nutritional content of the food. and steaming is one of them, this will depend largely on the type of food. for example sweet potato is high in beta carotene which can easily be lost if cooked under high temperature,( according to studies) So steaming on medium to low heat is recommended to ensure all yhe nutrients are intact.

Why is this skillet a healthy breakfast or supper option?

This omelette contains the recommended portion of “at least” 5 a day servings of vegetables. So having it for breakfast means the box is ticked for the day by the time you get to the end of the day you probably would have hit your recomnended daily portions of fruits or even extra vegetables( the more the better). Again as a dinner option it will serve the same purpose plus an added advantage of having a light dinner( if you are anything like me)

Again, eggs are excellent source of protein and protein is not easily digested, So your body is not flooded with more glucose than you can cope with and this means your blood sugar is steady and you are feeling full for longer, no mid morning energy crash. The addition of sweet potatoes turns out to be a great choice too because they are a rich source of fibre which also helps steady blood sugar, cholesterol levels and promotes digestive health. they also contain loads of vitamins and minerals like Iron, calcium, selenium, B and C vitamins

Sweet potatoes are high in antioxidants mainly beta carotene which is converted to vitamin A once eaten. It is also quick to make ,the ladt thing you’d want to do is spending alot of time in the kitchen in the morning or after a long day. So, a combination of all these factors and more makes this skillet a must try.

happy reading, now let’s get to make it!

Ingredients

. Medium sized free range eggs(5)

. Medium sized red onions ,chopped

. Sweet potatoes , peeled, diced and steamed (5mins)

. Red bell pepper ( halved)

. 1/4 tsp white pepper

.1/4 tsp black pepper

. 1/4 ground garlic

. 1.5 tbsp extra virgin olive oil

. cherry tomatoes, bacon bits, avocado, chives amd parsley for garnishing.

Method

  1. In a food processor or blender throw in all the vegetables( sweet potatoes, pepper, onions), spices and eggs( crack one at a time) as shown below

2 . blitz all the ingredients to a smooth paste/ batter and set aside.

3 . place a skillet on the hob, and heat up the olive oil. Then add a cooking spoon of the batter into the skillet and cook as you would a pancake ( flip and cook the other side too) this should take about 3-4mins

I used the lid of a large pan to gently flip the batter over to cook the other side.

Scoop some in a greased muffin tray ,bake at 170 for 10mins ( optional step)

4. Once cooked take off the hob and garnish with your favourite toppings, drizzle extra olive oil and enjoy!