Thursday, January 3, 2013

Broccoli, Cauliflower, and Zucchini Cakes

We all understand the importance of eating at least 5 servings of fruits and vegetables a day.  But let's face it... eating our veggies can be BORING!  I do enjoy my vegetables raw, however I love finding ways to sneak them into baked goods, casseroles, pizzas, soups, and pastas.  I'm always on the lookout for new, inventive ways to turn vegetables into something creative, delicious, and fun for everyone to eat!


Tonight I decided to combine two vegetable ideas/recipes I had seen on Pinterest.com; one idea for Broccoli and Cauliflower Coins (designed for babies or kids) and another one for Zucchini Tots!  I figured I could blend the two recipes together and make a "cake" or patty out of those vegetables, instead of a "bite" or "tot".  And.... it worked.  The veggie cakes I created have a great texture and are cheesy, flavorful, and just SO GOOD!


So if you are looking for a way to get your picky, non-vegetable eater to get their 5 servings of fruits and vegetables, try making these Broccoli, Cauliflower, and Zucchini Cakes.  They might not even know they are eating a big handful of nutritious vegetables!  Or if you just really like vegetables (like me), then try these cakes 'cause they are a fun way to mix it up the plain-old, boring veggie.

Broccoli, Cauliflower, and Zucchini Cakes
based on a recipes from http://happyhealthyyummyfoodforbabyandchild.wordpress.com
and Skinnytaste.com

Ingredients:
2 cups (12 oz. bag) fresh broccoli and cauliflower
1 small zucchini, grated
3 eggs
2 tbsp. plain greek yogurt
1 cup reduced fat shredded cheddar cheese
1/2 cup breadcrumbs
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
pinch of red pepper (or more if you like to turn up the heat!)

Directions:
Cut broccoli and cauliflower stems off so only the florets remain.  Steam broccoli and cauliflower for approx. 6 minutes or until tender.  Drain any water off.

Chop steamed broccoli and cauliflower into very small pieces.

Grate a zucchini on a paper towel, then squeeze and wring excess water out of grated zucchini.

Place broccoli, cauliflower, and zucchini in a large bowl.

Add eggs, cheese, greek yogurt, onion powder, garlic powder, salt, pepper, and red pepper flakes to the broccoli/cauliflower/zucchini mixture. Stir well.

Add breadcrumbs a TBSP at a time until the mixture is moist but sticky (so you can form the cakes and they do not fall apart.

Form small, flat cakes with the mixture (about a handful of mixture per cake). Place cakes on greased cookie sheet.


Bake at 375 for approximately 15 minutes per side, or until golden brown.


Makes about 15 cakes.



These veggie cakes are delicious warm, especially right out of the oven.  You could also dip them in some low-fat ranch!  OMG yum.  Seriously, these little guys were so tasty I almost ate the entire batch myself!!!!  Oooops... at least they are made with mostly veggies so I don't have to feel too guilty. ;)


5 a DAY!   Eat your fruits and veggies people.

Xo,
Janel

1 comment:

  1. I'm tested a vegan version today....I chopped onion & broccoli florets in the food processor, and shredded the zucchini (all raw). Then I sifted an ounce of whole grain flour (I think any kind will really work), 1.25 oz Nutritional Yeast, seasonings and .75 oz of flax meal together. To that I added 4.5 oz coconut milk (very low fat) and then mixed in the veggies.
    I cooked it in a nonstick pan with a bit of oil spray. Yum!

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