SAVORY GARDEN BITES [AIP RECIPE]

I was the kind of person who rose from sleep and went directly to the kitchen to prepare the most incredible dish ever created a considerably melting cheesy omelette.

I always had a soft corner for eggs, cheese, and a side of bacon or sausage if that would help. As I thought of it, the contest-winning breakfast was everything that warmed the heart and pleased the clouds.

The hardcore South African breakfast I have had for tens of years gave me the energy to work.

Here is the rub: I may have been enjoying myself because of my taste buds, but the rest of me did not feel that exceptional.

As a result, I began to feel lethargic and unusually full after breakfast, accumulating quite a bit of weight, particularly after those heavy fried meals.

Trust me, I have a soft spot for cheesy omelettes and the res, but I couldn’t pretend that my muscles didn’t get the memo on my health.

As soon as I saw my doctor’s eyes focusing on my cholesterol levels, I knew it was time to change how I had breakfast.

Discovering Savory Garden Bites: A Healthier Choice

As luck would have it, I came across what I today fondly refer to as my Savory Garden Bites.

Scepticism was initially warranted vegetable muffins without cheese or other foods I had grown to adore. It appeared to be a dull substitution.

But I swear to you, these savoury bites are loaded with fresh vegetables and herbs and a variety of flavours that are not dull.

The taste is incredible, and they keep me satisfied until lunch without a mid-morning slump or an urge to snack.

Here’s the best part. I have energy. There is no need to feel sluggish after meals, no more ‘I shouldn’t have had that breakfast’ feelings just energy.

It’s like my body is high-fiving me for making a healthy choice.

Therefore, I am not implying that you must abandon omelettes for life; instead, try these Savory Garden Bites. Your taste buds and your body may thank you for them.

The Hidden Dangers of a Cheesy Omelet

Before I get to the point of this post, which is to prepare for this veggie bites recipe, let me explain why I had to stop eating my favourite omelettes (or why it is now an occasional meal).

Omelettes are the quintessential functional breakfast food, comprising phallus, cheese, and blue or ground meat. So where could the harm be in that?

It appears there is plenty.

Cheese: The Silent Villain

Don’t take it as a surprise that I love cheese. I do, but cheese does not always appear, especially for someone with heart issues.

Most surfaces of cheese we add to omelettes are saturated with fat, giving an average cholesterol level and contraction of blood vessels when used often.

Put, attenuating cheese is like cramming fat into one’s bloodstream. It is mouthwatering, without a doubt, but it doesn’t help your heart or general well-being in the least.

Processed Meats: Bacon and Sausage Trouble

Let’s be honest: What do you expect from bacon or sausage? These things are delicious, but because they are processed meat products made with sodium, preservatives, and saturated fat, they are unhealthy.

Sure, they can be crunchy and tasty, but they are infamous for triggering hypertension, overweight and even heart diseases.

It’s like an explosion of taste inside the mouth with an implosion in health in the future.

Cooking Fats: Butter and Oil Overload

The butter or oil you apply to prepare your omelette might appear insignificant; however, what is considered minor may not seem so with time.

Making an omelette does not need adding oil and butter, as many calories are already in the egg.

It is best for a nutritious, protein-centred breakfast instead of the usual overestimated default calorie meal.

Of course, I’m not saying you should give up omelettes for the rest of your life.

But if you’re like me and are trying to shift to the healthier side, it is good to look for equally delicious fillings that are also good for the body. Which is why Savory Garden Bites came as a relief.

The Solution: Savory Garden Bites

I may have been overly critical in assessing the usefulness of an English breakfast as a meal.

So, without further ado, which is unnecessary anyway, let me introduce you to its healthier alternative, Savory Garden Bites.

These muffins, packed with vegetables, are a far cry from the colossal indulgence of cheesy omelettes. They are light, delicious, and nutritious, making them a perfect choice for both heart health and overall well-being.

Sweet Potatoes: A Nutrient Powerhouse

Sweet potatoes are the main component of these savoury bites instead of cheese.

At first, those five words almost screamed at me in agony: Sweet potatoes in a muffin sounded good. Against that backdrop, sweet potatoes performed all right.

Sweet potatoes are good for health since they are rich in fibre, vitamins, and antioxidants.

They have the sweetness of a muffin but without commercial sugar or unhealthy oils.

Kale: The Superhero of Vegetables

Yes, it’s true kale is a bit of a trend in the health ‘cult’. But there is a good reason why it is popular. Among its nutrients, kale contains vitamins A, C, and K, plenty of fibre, and is a good source of antioxidants.

If spinach is called popcorn or earthenware, then kale deserves porridge.

It helps to fight inflammation and promotes heart health. I have no issues with tasteless kale for you, as it is for me; believe me, it goes well with savoury bites.

Flavorful Herbs and Spices

Something that is noteworthy about Savory Garden Bites is the variety of herbs and spices that go into the dish. For the bites, cumin, oregano, thyme, turmeric, and cinnamon are also added making the bites taste nice and not plain.

Apart from the addition of these ingredients which give flavour to the dish, there are other health advantages too.

Turmeric, for example, contains curcumin, which fights inflammation, while cinnamon can also control blood sugar levels.

Chia Seeds and Coconut: A Crunchy Twist

The Recipe: Savory Garden Bites

So, how do you make these fantastic veggie bites? Here’s the recipe I swear by. Not only is it simple, but it’s also easy to customize depending on what veggies and herbs you have on hand.

Ingredients

Ingredient	Quantity
Medium sweet potatoes, peeled and cubed	2
Coconut milk	2 tsp
Fresh kale leaves, chopped	1 cup
Medium shallot, finely chopped	1
Ground cumin	1 tsp
Dried oregano	1 tsp
Dried thyme	1 tsp
Ground turmeric	¼ tsp
Ground cinnamon	¼ tsp
Ground ginger (optional)	¼ tsp
Salt	To taste
Ground chia seeds	2-3 tsp
Finely chopped unsweetened coconut	¼ cup

Instructions

1. Steam or boil the sweet potato chunks until soft, then mash them in a large mixing bowl.
2. Mix in the coconut milk until smooth.
3. In a separate pan, sauté the chopped kale and shallot until softened.
4. Add cumin, oregano, thyme, turmeric, cinnamon, and ginger to the mashed sweet potatoes and mix well.
5. Fold the sautéed kale and shallot into the mixture.
6. Adjust the seasoning with salt to taste.
7. Stir in the chia seeds and unsweetened coconut. Let the mixture sit for a few minutes so the chia seeds absorb moisture.
8. Preheat your oven to 375°F (190°C). Form the mixture into small bite-sized patties or balls and place them on a parchment-lined baking sheet.
9. Bake for 20-25 minutes or until firm and lightly browned.
10. Let them cool slightly before serving.

Nutritional Breakdown

To give you an idea of how these bites fit into a healthy eating plan, here’s a quick nutritional breakdown for each serving:

Nutritional Information	Amount
Calories	55 kcal
Protein	2g
Fat	2g
Carbohydrates	8g
Fiber	1.5g
Sugars	3.5g

Why These Bites Work

Besides the ability to enjoy Savory Garden Bites at any time of the day, I appreciate the range of fillings.

You can have them for breakfast, as a snack in the middle of the day, or as part of the main meal.

They are full of dietary fibres, healthy fats, and nutrients that provide energy for more extended season without feeling sluggish, as would be the best case if you had a warming cheese omelette for breakfast.

In addition, they do not take long to prepare in advance.

I usually make a batch and keep it in the refrigerator for two to three days’ worth of breakfasts that can be atmospheric. But when I feel healthy and fit, I add some avocado or fruit to complete the meal.

My Opinion

Incorporating Savory Garden Bites into my diet has been an incredible transition after customary cheesy omelettes.

I noticed being lighter and having more energy, but I also felt great knowing I was giving my body the nourishment it deserves.

These vegetable muffins are great examples of how minor tweaks can remedy significant changes.

Therefore, if you want to change your mundane breakfast routine and take a healthy option, I suggest you try Savory Garden Bites.

You may realize you don’t miss cheese as much as you thought and your body will appreciate it.