Sweet Potato Salmon Patties

Sweet Potato Salmon Patties

I am always looking for new lunch ideas, so when my sister and I thought of salmon patties I knew I had to do something a little different! Combining it with the sweet potato gives it a deliciously sweet flavour and hide some of the ‘fishy’ taste – so it is sure to be a favourite with everyone! Keep them in an airtight container in the fridge for up to 4 days or freeze them and take them out for lunches when you need!

sweet potato salmon pattiessalmon patties salmon patties

Sweet Potato Salmon Patties

Delicious gluten salmon patties that are made in minutes. They are extremely versatile and great for kids lunch boxes.
Course Appetizer, Dinner, lunch
Cuisine Australian
Keyword fish cakes, Lunch, lunch box, Salmon, salmon patties, sweet potato
Prep Time 10 minutes
Cook Time 25 minutes
Servings 16 patties

Ingredients

  • 415 g tin of salmon
  • 400 g Sweet potato
  • 2 eggs
  • 3/4 cup almond meal
  • 1/4 cup roughly chopped coriander
  • 1/4 cup roughly chopped parsley
  • 2 spring onions finely chopped

Instructions

  • Peel and roughly chop the sweet potato. Steam in the microwave or over the stove for 15mins or until soft. Then place into a large bowl and mash. Add in salmon and mash together with a fork. Add in remaining ingredients to form a thick, but wet mixture.
  • Roll mixture into the size of golf balls and flatten slightly on a lined baking tray. Bake in the oven for 15-20mins, turning over once.

Notes

Nut Free version, swap the almond meal for ½ cup plain flour
- Swap the tuna for salmon for something different.
How to reduce plastic waste in your kids lunchbox

How to reduce plastic waste in your kids lunchbox

Hello and Happy New Years from us here at Shelley’s Good Eats. With the arrival of the new decade, comes the beginning of the 2020 school year. Growing children brings new uniform sizes, longer stationary lists and endless thoughts about all the basics your kids will need for their first term back at school. Of course, somewhere on that list of basics, sits your kids’ lunchboxes. And when we say lunchboxes, we are not just talking about which Frozen character should star on the front of your child’s lunchbox…but also, what sorts of foods you’ll be stuffing inside them on the first day back at school.

It’s safe to say with the stress of the approaching school term, sustainability is the furthest thing from your mind. Here at Shelley’s Good Eats we understand that it can be hard for parents to juggle this hectic time, while also making more sustainable food-packaging choices a priority. That’s why we have come up with some simple sustainability suggestions to help reduce the plastic waste in your kids lunchboxes, while also saving you a bit of money in the long-run!

1. Ditch the single-served packaged foods

While these miniature food portions may be appealing to your children, one thing they certainly do not save on is packaging waste. Not to mention that these options are far more expensive per weight, because of all the extra packaging, making them less budget-friendly. While these items can save you time, they are unfortunately a simple example of clever marketing at play. These brands are targeting children with their special sizes and packaging, while also targeting time-poor parents. Below is an example of the price comparison of the exact same product in regular sized packaging and single-sized.

sunbeam sultana price comparison2. Invest in a bento-style lunchbox

A good lunch box, with built in compartments, can help reduce the amount of packaging needed to pack your kids’ lunch before they head off to school. They can also help you save the time you would usual spend rummaging around for containers or bags in your kitchen draws. Here at Shelley’s Good Eats, we know that it can be hard to keep your kids’ belongings in good condition…however, an important part of reducing our waste includes buying less. This means, where possible, we should try and reuse more of what we already have, rather than buying something new! Rather than buying a new lunchbox at the beginning of each school year, opt for a durable and practical option, that is more likely to survive the likely neglect your child shows it during the school day.

 

bento-style kids lunch box

3. Say no to single-use plastic baggies and wraps

Once upon a time, single-use plastic wrapping and bags brought convenience into the homes and lives of many busy families, when the eco-friendly alternatives were either much more complicated or simply, non-existent. However, with our plastic pollution becoming an ever-growing problem, fortunately the eco-friendly plastic-alternatives is a growing market, here to answer our sustainability prayers. Many Australian companies are offering new eco-friendly products, which will soon become family favourites to replace the old faithful cling-wrap and sandwich bags in your kids’ lunchboxes. These products take the form of reusable silicone pouches, wax-wraps and other material bags, wraps and pouches, durable products that will help your family save money and waste in the long run. Biome, Go for Zero, Nourished Life and Flora and Fauna, are some of the best Australian-based companies who have all your plastic-free back-to-school prayers covered!

Here at Shelley’s Good Eats, we think that sustainability should be stress free…especially when it comes to your kids! Waste, to a certain degree, is unavoidable. Making sure you and your family are disposing of your waste in the eco-friendliest ways by separating your trash and recycling where possible, is one of the most effective ways to reduce your impact. If you are confused about how to implement recycling into your home, you can read our recycling how to’s and don’t do’s blog post, here.

To help kick-start the 2020 school year, Shelley’s Good Eats has partnered with some local brands, to bring you a back-to-school give away that we hope will take some of the stress off parents preparing for the new school term. Head over to the @shelleysgoodeats Instagram, next Monday the 20th of January, to keep an eye out for our announcement!

Good luck and have a happy sustainable Tuesday, from our family to yours.

– the Shelley’s Good Eats team

Peanut Butter and Jelly Pancakes

Peanut Butter and Jelly Pancakes

I love peanut butter and I love jam… but I am not the biggest fan of it on bread. I don’t know why, maybes its because I just associate sandwiches with savoury filling! It’s just not right to put them together between bread.

 

But I know it is a popular flavour combo so I didn’t want to give up on it just yet! Enter the peanut butter and jelly pancakes. WOW, Just WOW. Fluffy peanut butter pancakes on slightly sweetened by maple syrup sandwiches with boysenberry jam (or raspberry, actually even strawberry jam works really well too!). Then topped with fresh berries. I use my favourite Pic’s Peanut Butter as well as there delicious boysenberry jelly! Ps. I have an awesome giveaway coming next week ft. there amazing peanut butter so be sure to keep an eye out on my instagram!

So why are these pancakes so great?

These pancakes are great to make for your kids on the weekend (or get them involved in mixing them up!). The whole meal flour makes these super high fiber and the flax seeds provides a healthy source of fats (aka omega 3) and even more fiber! Because those little guts need to be cared for!

 

The peanut butter in the pancakes also provides a good source of protein, along with the milk and Greek yoghurt.

 

They are super low in sugar, for kids until 2 you could totally remove the maple to make them even more baby friendly.

For dairy free options swap the milk for oat or almond milk and the yoghurt for coconut yoghurt (or lactose free yoghurt is only lactose intolerant as this way you still get a good source of calcium.

 

So what are you waiting for? Why not celebrate the last few days of school holidays with delicious fluffy peanut butter pancakes – because yes mums its ok to celebrate that your about to get a little more peace and quiet around here soon!

 

Peanut Butter and Jelly Pancakes

Fluffy peanut butter pancakes sandwiched with tart berry jam for a delicious take the classic peanut butter and jelly sandwich!
Course Breakfast
Cuisine American, Australian
Keyword berries, Chia Jam, healthy breakfast, healthy fats, pancake, pancakes, Peanut Butter, peanut butter and jelly
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2

Ingredients

  • ¾ cup whole meal flour
  • ¼ cup flax meal
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1 egg
  • ¼ cup peanut butter
  • 2 Tbsp. Maple Syrup
  • 1¾- cup milk
  • ¼ cup greek yoghurt
  • 1/3 cup Boysenberry jam

Instructions

  • Combine the dry ingredients (wholemeal flour, flax meal, cinnamon and baking powder) in a bowl. In a small bowl whisk together the wet ingredients (peanut butter, egg, maple syrup, milk and greek yoghurt).
  • Heat a non stick fry pan on medium heat. Spoon ¼ cup mixture in the pan and cook for 1min until bubbles begin to form. Flip and cook for another 1 min. Repeat with remaining mixture.
  • Spread jam between the pancakes and then drizzle with a little extra peanut butter and top with fresh berries.

Notes

Notes
use whole meal self raising flour if you have and remove the baking powder
Gluten Free Option: use gluten free flour but reduce the milk by ¼ cup as wholemeal flour absorbs a lot more liquid!
use your favourite jam flavour – raspberry and strawberry are also delicious with these pancakes!
Clean up your kitchen waste this Christmas

Clean up your kitchen waste this Christmas

It’s almost that time of year again…Christmas carols are on repeat at all of your favourite stores and, as if that wasn’t enough to drive you insane…it’s one week until Christmas day, and you’re still looking for the perfect sized chicken to finish off your food shopping. Christmas planning can be a stressful time for our fellow hosts…with so many different food expectations from your loved ones, it can be tempting to over-buy to try and please everyone.

The problem with this approach is that many of us increase our waste (including all those unwanted leftovers from Christmas lunch) over the festive season by about 30%. Here at Shelley’s Good Eats we understand that it can be difficult to prioritise your family’s food waste during the silly season. So we have come up with four easy tips and tricks to help you and your family reduce your impact, while still enjoying all your favourite holiday foods with your loved ones.

  1. Make friends with your freezer

About 90% of us will ditch over 25% of unwanted food during the festive season. Here at Shelley’s Good Eats we understand the importance of creating a healthy and functional relationship with your freezer in order to reduce your food waste (the glamorous life of a recipe developer). That’s why for tip number one, we want you to utilise your secret food-waste weapon…yep you guessed it, it’s your freezer! So much of the food we waste over the silly season is in edible leftovers (and lots of them!), so we recommend freezing these leftovers in batches. One way to make this easier on yourself is by eating through and cleaning your freezer prior to the big day, so that you’ll have plenty of room for all those delish holiday leftovers when the time comes!

  1. Ain’t no party like a food prep party

Here at Shelley’s Good Eats we believe that preparation is the key to success! We also think that the key to hosting an amazing waste-free Christmas day is through a little bit of planning. Chatting with your guests leading up to the Christmas food shopping helps to know what food (if any!) they are planning to bring along, and therefore, helps you not buy too much. The best tactic here is communicating your goal to your guests and explaining that you don’t want to waste too much food on Christmas day. Most loved ones should be understanding and ready to co-operate! And if you’re stuck for Christmas snacks to make for the big day, check out our favourite Christmas recipes to cook with your kids this silly season.

Ho Ho Ho Christmas cookies

  1. Dust off your Tupperware

Now we understand that there are only so much holiday leftovers you can squeeze into your family’s fridge and freezer. This is why for tip number three, we recommend asking your guests to bring some of their favourite jumbo sized containers as their plus ones to this years Christmas lunch. This way you can be confident that most of the food will be eaten and it takes the pressure off your family in having to eat the same leftover roast chicken, peas and gravy for the next two weeks straight.

  1. Finding creative ways to use up those mountains of leftovers

Sometimes the leftovers we are left with after the big day can be a little random and we don’t want to freeze them in little batches. This gives you the perfect opportunity to put on your creative chefs hat and give these random odds and ends a new lease of life! Think, bubble and squeak, pan curries, quiche/frittatas and creative salads, to treat your taste buds and use up those pesky bits and pieces hanging around after Christmas day lunch.

We hope that using these four methods will help you and your family to have a food-waste free, but more importantly, stress-free holiday season! If you want to read more information about reducing your waste in general during the festive season, click here. Waste, to a certain degree, is largely inevitable…but a little creative planning can go a long way to help reduce your impact and save your family money in discarded Christmas food. And if you’re struggling with the dos and don’ts of recycling this Christmas, check out our recycling how to’s and don’t dos.

We hope that all our readers have a safe, merry and sustainable silly season!

Spicy Christmas tree

Happy holidays from the Shelley’s Good Eats team xx

A bit about the Author

Hi my name is Karly. I am a 3rd year Nutrition student, studying on the beautiful Sunshine Coast. I work as an assistant at Shelley’s Good Eats, in-between my studies. As well as having a passion for all things nutrition, I also have a keen interest in sustainability. In the future, I would love to combine both of my passions and educate people in a dynamic and multifaceted way.  

Cooking with your kids this silly season

Cooking with your kids this silly season

Hello and a very Merry Christmas from the team at Shelley’s Good Eats! In this weeks post we’re going to chat about some simple ways to get your kids involved in some fun Christmas cooking during the weeks leading up to December’s main event…Christmas!

 

At Shelley’s Good Eats, we understand that the school holidays can be a stressful time of the year for parents! With the seemingly endless weeks of unplanned hours stretching out in front of us at the beginning of this time (no pressure), it can be hard to keep coming up with fun activities to do with your little ones.

 

Here at SGE’s we believe in Santa Claus…therefore, we want to give you and your kids the pre-Christmas gift you not only want, but also the gift you deserve! In the form of fun Christmas cooking activities, from your very own Shelley’s Good Eats recipe archive!

 

Not only does this gift give you the chance to spend quality, planned time with your children over the long Christmas school holiday break (phew!)…It also gives your kids some valuable cooking skills, which will only benefit them (and you when they are old enough to give you the night off cooking) in their future.

 

Spending the time to get your children involved in some of the household cooking is an important sensory experience for developing kids of all ages. This experience allows the children to touch, see and taste different foods during the cooking process. This sensory experience builds a safe and fun environment to expose your little ones to a wider range of foods at all their different stages during the cooking process.

 

Allowing children to be involved during the cooking experience, gives kids more ownership over their food choices. This feeling of ownership has been proven to make children more likely to try the foods they otherwise might have usually stubbornly and consistently refused at the dinner table.

 

You can get children as young as 2 involved in the kitchen, though of course we don’t want those sensitive little fingers going anywhere near a hot oven or oily pan…So it is always best to check out the recipe beforehand to see what stages of the cooking process will be easiest for your children depending on their age and abilities.

 

Fortunately, here at SGE’s we have done the hard work for you and have handpicked some of our favorite recipes and linked them below to make your silly season cooking activities as easy and stress free as possible!

Healthier Ginger Bread Biscuits

No one should miss out on delicious ginger bread this silly season so we have created a high fibre, low sugar variation that doesn’t compromise on taste! It is great to get your kids involved in cutting out the biscuits with their favourite cookie cutter’s. But you might need to help them with some of the other steps depending on their age, such as putting it in the oven, and rolling out the dough, as it can be tough! When they are cooked, get your kids to help decorate them as well!

christmas gingerbread biscuits

Buckwheat crackers

This recipe is as simple as it is tasty and is a perfect chance to get your kids involved in the cooking process. You don’t need to get your kids involved in every stage of the cooking process, but for this recipe, we would recommend getting them to help you with the mixing and rolling of the cracker dough. This keeps those little hands away from the hot oven, while still helping to develop those important sensory skills. However, depending on your children’s age, you may need to help them with the rolling, as the dough can be a little tough and might require a bit more omff to flatten it out.

Buckwheat Crackers

Savoury muffins

This savoury sensation is the perfect time to give your children more ownership over their food choices by letting them help choose their mix in ingredients. And if that wasn’t enough they can also get their hands nice and gooey by helping to mix the mixture all together. Though, when it comes to the oven stage of the process, it might be best to take over to avoid any burnt fingers and teary eyes.

Savoury Muffins

Gingerbread strawberry Santa hats

Have you seen anything as creative or adorable as these little edible Santa hats…go ahead, we’ll wait! These little hats are the perfect tasty Christmas treat, not only for your mouth but also your eyes. The best time for your little ones to join in this recipe is during the mixing and making of the gingerbread dough.  Though when it comes to putting those beautiful ginger babies into the oven, it might be a good idea to take over (have we said that enough?). Another great time for the children to join in the fun is during the hat assembling, that is of course after you torched yourself some tasty meringue and it has cooled enough to avoid any burnt fingers or mouths.

Kids Christmas Fruit Punch

These Christmas mocktails couldn’t make getting kids involved in the kitchen any easier! Simply mix all those refreshing ingredients together and sip away the silly season until your hearts content. These mocktails are so tasty, you may even consider switching up your normal Christmas drink for a special adult spiked version of these. Just remember to use a different container to avoid any unwanted Christmas surprises.

Kids Christmas fruit platter

While not quite a recipe, it’s great for your kids all together! Making fruit fun again, this kids Christmas platter is super simple, tasty and of course, Merry. After you’re done chopping up the fruits into smaller, more manageable portions, your children can take charge and create some festive fruit shapes using your Christmas cookie cutters. The perfect part is you can eat them straight away!

 

Have a lovely Christmas! With love from from the SGE Team!

x