Cruciferous vegetables, hailed as superfoods for their exceptional health benefits, are low in calories yet packed with essential nutrients. These vegetables, which include cauliflower, broccoli, and Brussels sprouts, are renowned for their ability to support overall health and well-being. In this recipe, we combine these powerhouse veggies to create savory muffins that are as nutritious as they are delicious.

Cauliflower, broccoli, and Brussels sprouts belong to the cruciferous vegetable family, known for their high content of vitamins, minerals, and antioxidants. These vegetables are particularly rich in vitamin C, vitamin K, and folate, all of which play vital roles in supporting immune function, bone health, and cell growth. Additionally, cruciferous vegetables contain unique compounds called glucosinolates, which have been shown to have cancer-protective properties by helping to eliminate toxins from the body.

By grating these vegetables into a rice-like texture and combining them with cottage cheese and eggs, this recipe transforms simple ingredients into a hearty, protein-rich meal. Cottage cheese adds a creamy texture and boosts the protein content, making these muffins a satisfying and balanced option for any time of day. The inclusion of fresh thyme and green onions enhances the flavor, while olive oil adds healthy fats that aid in the absorption of fat-soluble vitamins.

These muffins offer a delightful and nutritious way to enjoy the benefits of cruciferous vegetables. Whether you’re looking for a nutritious breakfast, a snack on the go, or a savory side dish, these muffins are sure to become a favorite in your kitchen.

Ingredients

• 300 g cauliflower florets
• 150 g broccoli florets
• 150 g Brussels sprouts
• 40 g green onion
• 5 or 6 stalks (5 g) of fresh thyme (or preferred herbs)
• 4 eggs
• 1 cup (250 g) cottage cheese (or any soft cheese)
• 4 tbsp. olive oil
• 1 tsp. salt
• Black pepper to taste
• ½ tsp. mustard seeds (optional)
• ½ tsp. coconut oil (or any oil) to brush the muffin cups

Directions

1. Clean the cauliflower, broccoli, and Brussels sprouts, and cut them into small florets.
2. Grate the cauliflower, broccoli, and Brussels sprouts to a rice-like texture using a food processor or hand grater.
3. Finely chop the green onions and fresh thyme leaves.
4. Crack the eggs into a bowl and beat them lightly.
5. In a large mixing bowl, combine the grated vegetables, chopped green onions, and thyme leaves.
6. Add the beaten eggs, cottage cheese, olive oil, salt, black pepper, and optional mustard seeds.
7. Mix all ingredients until well combined.
8. Preheat the oven to 385°F (196°C). Grease the muffin cups with oil.
9. Scoop the vegetable mixture into the prepared muffin cups, filling each cup evenly.
10. Place the muffin tin in the preheated oven and bake for approximately 40 minutes or until the muffins are golden brown and set.
11. Remove the muffins from the oven and allow them to cool slightly. Serve with your favorite dips and salads.

Prep Time, Baking Information, and Servings

• Servings: 10 muffins
• Prep Time: 30 minutes
• Baking Time: 40 minutes

Nutritional Information (Per 1 Muffin)

• Energy: 116 calories
• Protein: 6.77 g
• Fat: 8.12 g
• Carbohydrates: 5.05 g
• Fiber: 1.7 g

Notes & Storage

• Store leftover muffins in an airtight container in the refrigerator for 1 week.
• Enjoy these vegetable muffins as a nutritious breakfast, snack, or side dish. Pair with a salad or soup for a wholesome meal.