These are a great way of getting extra veggies into your meal times, in a less boring way! They also pack 10g of protein per portion, so are a really great way to increase the protein content of a meal.

Quantity:

Makes enough for about 12 muffins

Cost:

€3.50 in total or 29c per portion

Ingredients:

• 1 Whole head of broccoli
• ½ Head of Cauliflower
• 2 x Tubs of cottage cheese – 200g each
• 1 Cup of grated Parmesan Cheese
• 3 Eggs
• 1 Tsp Dried Mixed Herbs
• Black Pepper- a few grinds of the mill
• Coconut oil- very small amount for greasing your muffin Tin

Method:

1. Heat oven to 200C and lightly grease a deep muffin tray with coconut oil
2. Chop up the broccoli into very small pieces
3. Chop up your cauliflower, then in a food processor, process it until it becomes a ‘rice like’ texture- this should take less than 5 seconds, do not over process it. (see pic above)
4. Put the chopped broccoli and the cauliflower ‘rice’ into a bowl and put to one side,
5. In a blender, blend the cottage cheese, eggs, Parmesan, herbs and pepper until it becomes a cheese sauce.
6. Add the cheese sauce into the bowl with the broccoli and cauliflower and mix well.
7. Fill the muffin tray with the mix and bake in the oven for approx. 30 minutes until the tops are golden.
8. Run a blunt knife around them to free them from the tray and then empty them- upside down onto a wire rack. This will allow the bottoms to firm up, if you leave them in the tray to cool they will get sweaty and soggy.
9. You can use these straight away, or you can freeze them, great for advance meal prep.

Nutrition Facts:

Per Muffin

Tips-

• These freeze really well. You could also make them with just cauliflower, or even add other veg to them as well. For example a bit of grated carrot or courgette, some chopped up peppers etc.

• These would be a really good way to get Kids (or adults with toddler like eating habits) to eat more veggies.