Category Archives: Green Appetizers & Snacks

Veggie patties



Makes 6 decent size patties but I haven’t put how many they serve because it depends on how big or how small you make them.

Prep time: 10 minutes / Cooking time: 15 minutes


1 large onion, finely chopped                                                                                                            A slosh of Worcestershire sauce
1 x 400 g can lentils, drained I use whatever colour
1 x 400 g can chickpeas, drained and pureed
3 tablespoons finely chopped parsley
1 egg
28g day-old breadcrumbs (5) (I am going to try mushing some of the chickpeas coarsely and replacing the breadcrunbs with these to make these completely syn free and see how they hold together).
2 carrots, grated
olive oil spray


Dry fry the onion (bit of water and the Worcestershire Sauce) in a frying pan for 6-7 minutes or until they’ve softened and allow to cool. In a large bowl combine the rest of the ingredients, then blend in the cooked onions. Firmly press to form into patties. Place the patties in the frying pan and use the oil spray to lightly fry until brown.


  • Add in 1 tablespoon tandoori powder (Indian) or some Ras Al Hanut (Moroccan) to the mix for a bit of spice.
  • Courgettes can be a nice addition just make sure you let them drain properly or they can make the patties soggy.

Nice to serve with Natural yogurt dip …which depending on what you put in as herbs and spices you can add to…like a bit of tandoori paste or garlic or sweet chilli or preserved lemon…..only your imagination limits you!!

and of course you’d need to remember to syn anything you add.


Mini Fritatta’s


8 large eggs
1/2 cup whole milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 tablespoons chopped fresh Italian parsley leaves

Preheat the oven to 375 degrees F.
Spray with oil (fry light is syn free) – I used an oil and water mix so it’s less calories.

Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.

Stir  in the Parsley.

Fill prepared muffin cups almost to the top with the egg mixture.

Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.


I made 12 –  6 I did with mixed herbs (rather than Parsley) and 6 I added a small amount of Sweet Chilli Sauce (2 syns for the whole lot)