These are delicious and fun to make with the kids. Serve with my homemade ketchup recipe found here. I’ve also included a cooking variation at the bottom of this recipe to help busy parents with a mid-week, on-the-go breakfast idea.
2 cups steamed broccoli, crowns only
1 large egg
¼ yellow onion
1/4 cup flat leaf parsley, leaves only
½ cup grated real cheddar cheese
1 cup panko, or Italian seasoned breadcrumbs, or gluten-free breadcrumbs
2 clove of garlic
1/4 teaspoon garlic salt
1/4 teaspoon onion powder
Salt and fresh ground pepper
Pinch cayenne pepper
Non- stick cooking spray
1-Preheat the oven to 400°F Degrees
2-Preseason a lined baking sheet with non-stick cooking spray.
3-In a food processor, combine the broccoli, onion, parsley and garlic. Pulse the broccoli mixture very fine. If the mixture seems to be “ muddy” meaning, holding onto liquid; place all the ingredients into a cheese cloth or clean kitchen towel– or a paper towel, and gently squeezes excess liquid. (This mix should be fairly dry, so it will hold its shape during the baking process)
4-In a medium-sized bowl, or gallon sized food storage bag ( for easier cleanup)– add the processed broccoli mixture with all of the remaining ingredients. Mix well with gloved or slight wet hands to combine like you would making a meatloaf or meatballs. ( working with slight wet hands helps speed the process efficiently)
5-Employing a small, 1 ounce sized portion control scoop, or a heaping tablespoon— scoop mixture into the palm of your slightly wet hand. Roll the mixture into a ball. Once a ball has formed, begin pressing down on the top and bottom of the ball with your thumbs while pressing in on the sides with your other hand– rotating into a cylinder-like “tot” shape. Semi – freeze for 20-30 minutes to hold shape prior to oven time. You can also leave them in round ball shape and flatten out into discs.
( Note: Ideally freezing before baking will assist in holding its shape, but not mandatory— so, if you don’t have time to freeze the mix.. don’t worry. If you do a semi-freeze, don’t forget it will increase your baking time by a few minutes.)
6-Place onto the prepared baking sheet, and spray the tops of the tots with an additional bit of organic canola oil spray season with additional salt and fresh ground pepper.
Bake for 8-10 minutes, turn the tots and bake an additional 8-10 minutes. Or until golden brown and warmed through. Taste test before turning oven off.
Cauliflower is an easy swap for the broccoli, just be sure to steam them a bit longer than the broccoli.
Zucchini! We LOVE making this with zucchini now and have also been experimenting with half zucchini and half broccoli. Just squeeze grated zucchini of excess water in a paper towel before adding
Roasted Pumpkin or any fall squash (squeeze of excess water before adding)
Sweet Potatoes ( bake before adding— so they will be “twice baked sweet potato bombs” )
Carrots makes a sweeter alternative. (Cook the carrots 1/2 way before processing.)
Yukon Gold Potatoes ( squeeze of excess water before adding ) add green scallions and finely chopped red bell pepper
Add chopped Serrano Chile or Jalapeño for an explosive veggie bomb.
Experiment and find your favorite food combinations
Parenting Hack : Many times on a weekend, I make a few dozen flattened tot discs. I call them, ” Disc-O- Bombs”. They cook fast when they are flattened. Freeze individually, then store in an air-tight container together. During busy mid-week mornings–open the freezer , pull a few out– heat a small pan on the stove with olive or coconut oil. Pan fry these discs until crispy brown on both sides about two minutes each side. They are so crispy & completely warmed though by the time my coffee brews. Disc-O-Bombs are transportable so the kids can munch on them on the way out the door!