I love when I find a recipe that is versatile and can be used for either a snack, meal or side dish. This dish is one of those recipes! Today was my first time making them, so I did not double the recipe because I wanted to make sure they were good. I am writing this post within 30 minutes of them coming out of the oven because they were that good! The recipe comes from A Taste of Wellness by Rochel Weiss. This cookbook is my most recent purchase and so far I love it. I have made three of the recipes and all have come out fantastic. The cookbook is gluten-free, grain-free, refined sugar-free, lactose-free and yeast-free.
So why are these kugelettes good for you? Broccoli is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, cauliflower and brussels sprouts. This dish also contains onions, which help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.
I made one pan of regular sized muffins and one pan of mini-muffins for the kids. If you do not want to make a pan of mini-muffins, you can fit all of the batter into one 12 serving muffin pan. These muffins would be great for breakfast, lunch, snack or a side-dish. They are really full of flavor!
- 1 lb package chopped broccoli or spinach, thawed
- 3 tbsp coconut oil
- 1 onion, diced
- 2 large carrots, shredded
- 1 medium zucchini, shredded
- 4 eggs
- 3/4 cup almond flour
- 1 1/2 tsp Himalayan pink salt
- 1/4 tsp black pepper
1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into a paper-lined muffin pan.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
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“When you know better, you do better.”