Bubble & Squeak Friands

It can sometimes be tough to get your kids to eat certain vegetables. Interestingly, it’s not them being difficult, it’s actually an evolutionary safety mechanism for any young to be skeptical of green plants such as vegetables because of their bitter taste. In nature, bitterness in a plant is often linked to toxicity or the plant being poisonous. Since children are still learning, caution is their go-to when identifying what foods are safe to eat or not. They will need to sample the vegetable 10-15 times in small portions before they will psychologically accept that it is safe to ingest.

So, basically they won’t just take an adults word for it, they have to figure it out themselves. The more we as parents offer them a certain vegetable, the faster they will accept it and be willing to eat it. To make the process easier and ensure my kids get the nutrients they need from vegetables, I like to bake them in my savoury Muffins and Friands. For this recipe I used ingredients found in my crisper drawer, a few sad-looking pieces of Cauliflower, Carrot, Mushroom and Zucchini. They were getting close to their used by date so I decided to perk them up a bit and put them to good use!



2 cups Wholemeal Self Raising Flour

8 Eggs

1/4 Cauliflower, grated

1/2 large Zucchini, grated

1 medium-sized Carrot, grated

6 Button Mushrooms, grated

4 cubes of marinated Goats Feta (I use Meredith Dairy…you cannot get any better!)

1 Tbsp Onion Powder

1/4 cup Coconut Oil

3 Rashers of middle Bacon (rind removed and chopped)

1 Tbsp Sesame Seeds to sprinkle on top before baking. 


Grease Friand tin (you can also use a mini muffin tin)

Beat Eggs in a mixing bowl, add Coconut Oil and whisk together

Mix Flour and Onion Powder together then add Cauliflower, Zucchini, Carrot, Mushrooms and Bacon until evenly coated in the flour.

Pour in Egg mixture to vegetables and flour mix. Stirring well. Once fully blended, break up goats feta cubes on top and fold in evenly. The feta should be evenly distributed but still be in small pieces.

Divide into pans, filling each friand about 3/4 full.

Sprinkle Sesame Seeds on top

Bake in a preheated fan forced oven at 180 degrees(celsius) for 15 mins or until skewer comes out clean when stuck in the center. For mini muffins back for 10-12 mins.

Makes 24 Friands or 48 mini muffins

1 serve down only 14 more to go!