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Crunchy fish cakes

3/4/2015

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I made these for the children then tucked into some for lunch, with a squeeze of lemon and a quick salad, myself.  They freeze well, either raw or cooked, so are a great one to pull out of the freezer for a fast dinner.
Omega 3 oils from fish are important for brain  and nervous system development and growth,  immunity, cholesterol management and much more.  Sweet potato is packed with Vitamins A , C, B vitamins as well as calcium, magnesium, potassium and antioxidants.  Steaming them reduces their glycaemic index.  The green herbs are concentrated sources of goodness as well as tasting great.  Parsley is classified as a chemoprotective food, it is packed with VItamin K, C, A, Iron, folate and a good source of plenty of other vitamins and minerals. Coriander is rich in vitamin A, K, C, folate, B6, iron, manganese and antioxidants. 

Ingredients
½ a sweet potato (about 300g), peeled, cubed and steamed
400g boneless and skinless fish fillets – salmon, ocean trout, snapper etc (you could use tinned salmon – keep bones in for calcium, or tuna, sardines are also an awesome source of Omega 3 – just use less as they are stronger in flavour)
½ cup chopped herbs – coriander, parsley, chives are all great
1 leek or 4-5 shallots or 2 spring onions
1 egg
almond meal ,chia or polenta for rolling
dash of macadamia or olive oil for cooking

Optional: add zest of 1 lemon for some zing

Combine all ingredients in food processor until just combined.  Shape  1 tablespoon of mixture into balls – size and roll in the almond meal, chia or polenta.

Add oil to pan and heat to medium, add patties, I flatten out the balls in the pan, until outside is crisp and they are cooked through (approx 2-3 minutes each side).


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Banana, Coconut, Date and Apple Muffins

3/2/2015

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A great lunchbox or after school treat, also good for an "on the run" breakfast. Baby Hannah loves these for morning tea.  Delicious warm or cold.
Wholemeal spelt is high in fibre and higher in protein than regular flour.  The bananas and dates add plenty of sweetness.

Ingredients
1 red apple (grated with skin)
6 medjool dates finely chopped (or 9 dried dates)
2 small bananas mashed
2/3 cup of shredded or dessicated coconut


1 tablespoon of ricemalt, maple syrup or unrefined honey
 
1/3 cup coconut oil (liquid)
3 eggs
2 cups wholemeal spelt flour  (gluten free option use oatbran or brown rice flour)

1 tsp baking powder (I like Honest to Goodness - no nasties)
½ cup milk

To make:
Preheat oven to 170 degrees C, grease muffin tins/or line with muffin cases.  (I do a mixture of standard and mini muffins – mix makes 10 standard and 10 small muffins)
Place apple, bananas, dates, coconut oil, ricemalt/honey or maple syrup and eggs in bowl and mix until well combined.
Add coconut, flour, milk  and mix gently with spoon until just combined (the best muffins are not overmixed!).
Spoon mixture into muffin pans and cook for approximately 20-25 mins (smaller ones will be ready after 15-20).  Check with a skewer at 15-20 mins – if no mixture comes out they are cooked.
Cool in tin for about 5 mins, then turn out onto wire rack to cool.



Variations - add 3/4 cup of roughly chopped walnuts for a lovely crunch and added protein.

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    Alexandra Luffman

    Nutritionist and mother of three little people.   I'm absolutely passionate about helping as many people as possible lead healthier lives by simplifying eating well.

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