Cheesy broccoli/cauliflower crisps with guacamole

Nutrition content per serve (5 crisps)

296 calories | Protein: 20g | Carb: 2.2g | Sugar: 1.9g | Total fat: 24g | Sat fat: 13.5g | Fibre: 2.4g | Serves 4
* Approximate values from Xyris Foodworks software

Ingredients:

• 300g broccoli/cauliflower rice (2 cups, fresh or frozen)
• 2 cups tasty/cheddar cheese, shredded
• 1 large egg
• 2 tbsp almond meal
• ½ tsp seasoning (e.g., Italian herbs or garlic/onion powder)
• Pinch of salt and pepper

Method:

1. Cook the broccoli/cauliflower rice in the microwave according to the package directions.
2. Using a fine strainer, drain and squeeze out as much of the excess liquid as you can, then set aside to cool.
3. Preheat your oven to 200^oC and line a large oven tray with baking paper.
4. In a bowl, mix the broccoli/cauliflower rice, shredded cheese, egg, almond meal and seasoning.
5. Make roughly 20 small balls with the mixture and place them evenly on your oven tray. Squash them down with your hands to flatten them out.
6. Pop them in the centre rack and bake for approximately 10-15 minutes (or until they start to brown).
7. Flip them over and continue baking for another 5-10 minutes.
8. Serve with your fresh, homemade guacamole!
   

NB: You can buy ready to steam or frozen broccoli rice, cauliflower rice, a mix of both, or you can make your own!

Why it's good for you:

• The broccoli and/or cauliflower in this recipe helps you reach your 5-a-day vegetable intake, as well as being a great source of fibre, phytonutrients, and essential vitamins and minerals including vitamins C, K, folate and potassium.
• Cheese is a rich source of nutrients, including protein, calcium, phosphorus, zinc, vitamin A and vitamin B12, which are essential for muscle and bone health, wound healing, eye and skin health.

Fresh homemade guacamole

Nutrition content per serve

111 calories | Protein: 2.2g | Carb: 1.7g | Sugar: 1.3g | Total fat: 14.3g | Sat fat: 2g | Fibre: 8.9g | Serves 6
* Approximate values from Xyris Foodworks software

Ingredients:

• 3 avocados (large, ripe)
• 1 tomato (medium, diced)
• ½ red onion (finely diced)
• 3 tbsp fresh coriander (finely chopped, or 2 tsp dried)
• ½ fresh lime (juiced, or 2-3 tbs lime juice)
• Salt and pepper, to taste

Method:

1. Slice the avocados in half, remove the pit, and scoop into a mixing bowl.
2. Mash the avocado with a fork, making it as chunky or smooth as you'd like.
3. Add the remaining ingredients and stir together.
4. Give it a taste test and add a pinch more salt or lime juice, as desired.
5. Serve with your cheesy broccoli/cauliflower crisps!

   NB: Optional: garnish with fresh parsley

Why it's good for you:

• The inclusion of four different fruit and vegetables in this recipe makes it a great way to help you reach your 2-and-5-a-day fruit and vegetable intake, as well as being a great source of fibre, phytonutrients, and essential vitamins and minerals including B vitamins, copper, magnesium, potassium and vitamins C, E and K.
• Compared to other fruits, avocados contain very little sugar and are a rich source of monounsaturated fatty acids, which help protect against inflammation, heart disease, diabetes, and cancer.

All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.