Recipes

Healthy “hidden veggie” sausage rolls

Mum of 3 Beth Henke, who has been following the Healthy Mummy 28 Day Weight Loss Challenge, has sent in a “hidden veggie” recipe for us all to enjoy.

Sausage rolls are a hit with both kids and adults and can be enjoyed all year round.

Healthy "Hidden Veggie" Sausage Rolls

Print Recipe
Healthy "Hidden Veggie" Sausage Rolls
Healthy "hidden veggie" sausage rolls
Course Main Dish
Servings
sausage rolls
Ingredients
  • 500 g lean beef mince
  • 100 g chopped onion cooked and cooled (use raw if you don't have time)
  • 1 cup grated carrot 100gms
  • 1 cup grated zucchini excess moisture removed (150gms)
  • 3 tbsp tomato sauce
  • 80 g low fat cheese grated
  • 10 sheets filo pastry
  • Canola spray olive oil spray is fine also
Course Main Dish
Servings
sausage rolls
Ingredients
  • 500 g lean beef mince
  • 100 g chopped onion cooked and cooled (use raw if you don't have time)
  • 1 cup grated carrot 100gms
  • 1 cup grated zucchini excess moisture removed (150gms)
  • 3 tbsp tomato sauce
  • 80 g low fat cheese grated
  • 10 sheets filo pastry
  • Canola spray olive oil spray is fine also
Healthy "hidden veggie" sausage rolls
Instructions
  1. Preheat oven to 200°(180° fan forced) and line two trays with baking paper
  2. Place mince, veggies, cheese and sauce in a bowl and mix together with hands well until combined
  3.  Take one sheet of filo, spray with cooking spray and place another sheet of filo on top.  Repeat this process until you have 5 sheets of pastry
  4.  Carefully cut each pile of sheets long ways in two so you have 4 rectangles
  5.  Divide the meat mixture between 4 rectangles and shape into sausages along the filo
  6.  Roll the filo and meat mixture up to form one large sausage roll and spray the roll lightly all over to help seal, repeat with other rectangles and then cut into small pieces
  7.  Pop the sausage rolls onto prepared baking trays and cook for 20-25 mins. They should be golden when cooked
  8. Please note that there will be some liquid that comes out, if the bottoms are a bit wet, flip over and bake for 5-10 mins to crisp up of desired
  9. You can serve these by themselves, with a salad or even sweet potato chips
Recipe Notes

70 Calories per roll

4 sneaky ways to tempt veggies into fussy eaters

Today we are pleased to showcase some great ideas from our Healthy Kids Cookbook which are sure to tempt even the pickiest of little people.

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1. Using chopped mushrooms as a pizza topping

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If you let the kids make their own pizzas, they might be encouraged to try a new vegetable if given the freedom to make the choice.

This is a great option when there are a few kids over for dinner. It works especially well if some of the kids are fans of olives or capsicum – this way the fussier eater in the group will see the other kids putting the veggies on their pizza and might follow suit.

2. Placing grated carrot onto a cheese sandwich

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If your little one wants the same old sandwich every day, you could try adding something new and see if they will be happy to try it.

Try to choose something you know they might like, and see if they enjoy the different texture or style that you use to present it. For instance if your child sometimes eats steamed carrots at dinner but won’t touch carrot sticks for morning tea – you could try adding grated carrot to their favourite sandwich.

3. Adding kidney beans to a quesadilla

healthy_eating

Many kids like Mexican style foods such as nachos (see our Portable Nachos at the top of the page) or quesadillas.

You could see if they would be happy to try one of their favourites with something new added. This might be avocado or kidney beans on a quesadilla, or some finely diced capsicum in their nachos.

Get the recipe in our Healthy Kids Cookbook.

4. Make a Healthy Kids Smoothie

Use our Healthy Kids Smoothie with no added sugar and with 16 added vitamins and minerals – it is a great healthy snack and a great way to get extra nutrition into their diets – knowing there is no added sugar or any nasties. It is also a great chocolate flavour with cocoa so kids LOVE IT! You can buy it here.

kids smoothie tub

5. Mixing some spinach into a corn fritter

healthy_eating

Lots of kids like pikelets or pancakes, so corn fritters can be a great option for breakfast, lunch, or for a snack.

You can add all manner of veggies to a fritter – think grated sweet potato and zucchini, finely chopped baby spinach, chopped mushrooms or capsicum, cooked chicken or ham, and even tuna.

Try different combinations and see what the kids are willing to try.

healthy-mummy

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