And it turns out it’s not just me – Tiffy Hall loves them too. So much so that she wrote an entire cook book dedicated to snacks! And not just any snacks, these ones are filling and jam packed with ingredients that are good for you!
Kale, Sweet Potato and Feta Muffins. Any recipe with kale in the title gives it health points! I make these muffins at the start of my week and use them throughout the week. I have them for a quick grab and go snack, or as a nutritious breakfast option if I’m running short on time. They work for Finn and Aria too! If there are any left over on the third day after baking (which is unlikely) I just pop them in a sandwich bag in the freezer to use later. They are brilliant!
Kid friendly healthy snack muffins
Kale, sweet potato and feta muffins
- 200 g (7 oz) sweet potato, peeled and cut into 2 cm (¾ inch) dice
- 270 g (9½ oz/2 cups) wholemeal (whole-wheat) spelt flour (or gluten-free)
- 1 teaspoon bicarbonate of soda (baking soda) salt and pepper
- 2 kale leaves, stems and spines removed, finely chopped
- 2 tablespoons finely chopped flat-leaf (Italian) parsley
- 125 ml (4 fl oz/½ cup) olive oil
- 130 g (4½ oz/½ cup) Greek-style yoghurt
- 3 large eggs, lightly beaten 60 g (2¼ oz) feta cheese
- Preheat the oven to 180°C (350°F) and line a 12-hole standard (60 ml/¼ cup) muffin tin with paper cases.
- Place the sweet potatoes in a medium saucepan, cover with cold water and simmer for 12 minutes, or until tender. Drain, reserving some of the cooking water, and allow the potato to cool before putting in a food processor. Add some of the cooking water then purée the potato, adding more water, if needed.
- Combine the flour, bicarb, salt and pepper, kale and parsley in a large bowl and make a well in the centre.
- Whisk the oil, yoghurt, eggs and sweet potato purée together and fold into the dry ingredients using a wooden spoon until just combined. Don’t overmix. Spoon the mixture into the paper cases and crumble some feta over each muffin.
- Bake for 20–25 minutes, or until a toothpick inserted into one of the muffins comes out clean. Allow to cool for 10–15 minutes. Store in an airtight container in the fridge for up to 3 days.
Are you a snacker? If you do love a little something between meals, make sure it is nutritious and based on whole foods. If you include carbs make sure that they are unrefined.
If you want more tips and ideas for snacks have a look at Tiff’s new book, Snack Power. It’s got nutritions snacks for every mood and occasion!
Images and text from Snack Power by Tiffiny Hall, photography by Brent Parker Jones. Murdoch Books RRP $32.99