Well Nourished September

By September 17, 2017 No Comments

Two words. Broccoli Tots. In our house these little beauties are loved by our toddler, and are so delectable that they also often grace the plates of the adults that live here too.

If as a parent, Au Pair or Nanny you have ever had the honour of trying to persuade a small child to eat their greens to no avail then look no further. This recipe is super easy, super quick, and super tasty.

There are many variations of this recipe online but this is my favourite:


  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced onion
  • ⅓ cup grated cheddar cheese
  • ⅓ cup panko breadcrumbs
  • ⅓ cup white or brown breadcrumbs
  • 2 tablespoons of freshly chopped parsley
  • Small pinch of salt (optional)
  • Small pinch of pepper (optional)


  1.  Preheat the oven to 200 degrees.  Line a large baking tray or sheet with grease-proof paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Finely chop the broccoli in a large mixing bowl. Add the egg, onions, cheese, breadcrumbs, and seasoning if using. Mix well. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and shape into a firm ball then shape into a croquette shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Place the Tots on your prepared baking tray.
  4. Bake for approx. 18-24 minutes, turning half way. Or until golden brown. Remove from the oven and enjoy hot. Or, to freeze,  leave to cool completely on the tray. Place the tray in the freezer for at least 4 hours, and then tumble the frozen Tots into a freezer bag, label, and return to the freezer. Reheat from frozen in a preheated oven at 200 degrees for 12-15 minutes or until piping hot.

Enjoy with chicken, fish or on their own as a healthy snack.


If this has been enough to tempt you into the kitchen or got your taste buds all-a-flutter keep an eye out for our monthly Well Nourished blog posts.

Shop local. Stay sustainable. Stay fresh.

September looks tasty.