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Veggie Tots

Do you have picky eaters in the family? Are you looking for creative ways to serve vegetables? Did you know that tots don't have to only be taters? Today we'll look at new ways to make finger food fun for your family.


Let's start with the mixed veggie recipe. Use what you have in your veggie drawer. The combination will be flavorful.

1 zucchini

1 sweet potato, peeled

½ head broccoli

1 carrot, peeled

1 teaspoon salt, divided

⅓ cup grated parmesan cheese

¼ cup of almond flour, arrowroot, or oatmeal

1 teaspoon black pepper

1 teaspoon onion powder

1 teaspoon garlic powder

1 tablespoon avocado oil

1 egg

Preheat oven to 400°F.

On a cutting board, grate the zucchini, sweet potato, carrot, and broccoli with a coarse cheese grater.

Transfer the grated vegetables to a medium bowl and season with ½ teaspoon of salt. Mix until well incorporated.

Let the vegetables sit for 20 minutes until the salt has drawn out some of the moisture.

Transfer the grated veggies into a kitchen towel and twist to strain as much liquid as you can.

Place the grated veggies back into a bowl and mix with the Parmesan, flour, pepper, remaining salt, onion powder, garlic powder, olive oil, and egg. Mix until well combined.

Form the mixture into 20-25 even-sized tots and transfer to a parchment paper-lined baking sheet.

Bake for 20-30 minutes or until tots are golden brown, flipping each halfway through.

Serve with your choice of dipping sauce.



Sweet potatoes are a powerhouse of nutrition. Pair with cauliflower and you'll be surprised how fast they disappear.

2 sweet potatoes

12 oz. riced cauliflower (about 1 large head of cauliflower)

2 large eggs

½ cup arrowroot

½ cup grated parmesan cheese

1 tsp. cumin

½ tsp. red pepper

Sea salt and fresh ground pepper, to taste

Preheat oven to 400 degrees F.

Line a baking sheet with either a silicon baking sheet or parchment paper and set aside.

Cook sweet potato until tender. Two options: 1. Pierce a few holes in each sweet potato with a knife and microwave for 6-7 minutes (3 minutes per sweet potato) or until tender. 2. Peel and cube and steam on the stove top for 10-12 minutes or until tender. Drain and let cool.

If using frozen riced cauliflower, cook according to package instructions. Let cool slightly.

If using a fresh head of cauliflower, chop into florets and steam for 10-12 minutes (throw it in with the sweet potato) or until tender. Once tender, place in a food process and pulse until chopped into a fine "rice."

In a large mixing bowl, combine cooked sweet potato, riced cauliflower, eggs, arrowroot, parmesan cheese, cumin, red pepper (if using), salt and pepper.

Scoop about 1 teaspoon of the mixture and roll into a rectangle shape. Gently press the top and bottom with your thumb and pointer finger to make the "tot" shape and place on prepared baking sheet.

Continue forming tots with the rest of the mixture and placing on baking sheet.

Place in the oven and bake for 18-20 minutes or until golden brown.

Remove from oven, let cool for a few minutes and enjoy!


Your family will love these pizza bites. All good ingredients here.

6 cups water

2 lb cauliflower remove leaves and cut into florets

1 Tablespoon dried Italian seasoning

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

1/3 cup coconut flour

2 large eggs

8 slices Applegate Pepperoni diced

Place the water in a large pan and bring to a boil, add the cauliflower and let cook for 4 minutes.

Drain and let cool completely. Finely dice the cauliflower. Please note: You do NOT want to use your food processor because it will make a puree which won't work for this recipe.

Add the diced cauliflower, coconut flour, the spices, and pepperoni to a large bowl and mix.

Finally add the eggs and mix until well blended

Scoop out a large spoonful and shape into tots. Place on a baking pan lined with parchment paper.

Place in your oven at 350 degrees for 45-50 minutes and serve with a marinara sauce. Your final product should be more golden than the photo, so don't worry if they are more browned - it just makes them taste better in my opinion.


Get your green on with these broccoli tots.

2 1/2 cups raw broccoli grated or pulverized in a food processor

1 brown onion finely sliced

4 eggs

1/2 cup coconut flour

3/4 cup grated cheese

Salt & pepper, adjust regarding taste

Preheat oven to 375 F.

Cover a cookie sheet with parchment paper. Set aside.

In a food processor with the S blade attachment, add the broccoli florets.

Pulse until it forms a rice texture.

Add eggs, coconut flour, cheese, onion, salt and pepper

Process on low speed until it comes together - about 1 minute.

Transfer into a bowl and shape the tots with your hands,

Place each broccoli tater tots onto a cookie sheet covered with parchment paper leaving 1/2 cm between each tots.

Bake 15-20 minutes at 375 F until crispy.

Serve immediately with dip of your choice (tomato sauce, guacamole, and hummus) or as a side dish with fish or meat.

This recipe makes about 40 small tater tots.


Grate a zucchini and you can make anything. You'll love these tots.

1 cup packed grated zucchini

¼ cup coconut flour

2 eggs, whisked

1 tbsp + 2 tsp extra virgin olive oil

½ tsp garlic powder

¼ tsp onion powder

½ tsp sea salt

¼ tsp ground black pepper

Optional: Paleo ketchup, recipe here, for serving

Preheat oven to 400 F. Grease a baking sheet, or line it with parchment paper.

Heat coconut oil in a skillet over medium heat. Add cauliflower rice to the skillet and sauté until tender, about 5 minutes.

Place grated zucchini in a cheesecloth or paper towel and squeeze out all the excess water.

In a large bowl, combine, cauliflower rice, zucchini, coconut flour, eggs, extra virgin olive oil, garlic powder, onion, sea salt, and pepper. Combine well.

Use a tablespoon to scoop out the mixture and shape into a small oval logs. Transfer to a greased baking sheet and bake for 25 minutes, turning about halfway through. If you want crispier tots, you can broil them for 1-2 minutes.

Serve with ketchup or your favorite sauce.


You'll never miss the potato with these squash tots.

1 1/2 cups packed cooked spaghetti squash

1/3 cup coconut flour or arrowroot

1/2 cup shredded parmesan cheese

1 large egg

Roughly chop spaghetti squash into small pieces so that it resembles shredded squash. In a large bowl, add all ingredients. Mix with a spoon until everything is thoroughly combined and all the of the mixture is moistened.

Preheat oven to 400°F. Line a large baking sheet with parchment paper or silicone baking mat.

Scoop 1 tablespoon of squash batter and squeeze tightly between the palm of your hand a few times. This should release some liquid which will further moisten your mixture as well as allowing the mixture to compact and stick together easily. Gently shape to resemble a cylinder. Place onto a baking sheet and repeat with remaining mixture. Space tots about 1/2 inch apart. You should be able to make about 25 tots.

Bake for about 18-20 minutes until bottoms are golden brown and crispy. Flip over and bake for another 3-5 minutes. Serve warm with dipping sauce of your choice.


Homemade Mayo -

Honey Mustard Sauce -

Chipotle Aioli -

Paleo Ketchup -

Queso -

We all know that real food is our best choice. We also know that when you control the ingredients you control your health. With recipes like these you can see how easy that control can be for you and your family.

Here's to your health! Happy Cooking!


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