Home » Appetizer » Quinoa Broccoli Cheddar Tots Recipe
Published . Last Updated January 31, 2024 by Cheyanne
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Step aside classic tater tots – these crispy baked broccoli tots are the ultimate! Featuring fresh broccoli florets, cheddar cheese and a crispy quinoa coating, these broccoli bites are bursting with flavor and loaded with nutrients! Healthy broccoli tater tots are fun to make and even better to eat!
Featured comment: I tried making this recipe for my family on Father’s Day and it was very well received and tasty! – Stephanie
Update:This recipe for broccoli tots was originally published in June 2015. I made updates to the post below to include more information about this healthy, kid-friendly veggie snack!
Happy Friday, friends! If you are a lover of fresh broccoli and crispy tater tots, then I have the perfect healthy snack recipe for you – broccoli and cheese tots!
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About this broccoli tots recipe
I am a huge fan of broccoli and cheese, but then again who isn’t a fan of anything cheesy?? So, when I saw a promotion for Sonic broccoli cheddar tots,I knew they absolutely needed those in my life, stat! However, never one to leave well enough alone, I wanted to give those broc tots a healthy touch. And, since I love quinoa, coating these vegetable tots in crispy quinoa seemed like a no-brainer. And oh-my are these so good!!
Featuring a perfectly crispy, nutty quinoa coating and a creamy, savory broccoli and cheese interior, these quinoa broccoli and cheese tots healthy and nutritious without sacrificing flavor (which is crucial if you ask me)! One bite and you’ll be popping these bites into your mouth on repeat (don’t say I didn’t warn you!).
What are broccoli tots?
Broccoli tater tots, also known simply as broc tots, are chopped broccoli formed into bite-sized cylinders and deep-fried or oven-baked. Broccoli tots are a healthy take on the popular American frozen food, Tater Tots™by Ore-Ida.
Ingredients in broccoli cheddar tots
You need just a few easy to find ingredients to make this yummy broc tot recipe. Here’s what you’ll need to gather:
- Broccoli: Fresh florets of broccoli are the star of this snack recipe.
- Substitution: You can use broccoli rice in this recipe instead.
- Eggs: You’ll need a total of 5 large eggs.
- Onions: Green onions, also knownas scallions, offer a mild onion flavor.
- Cheese: Cheddar cheese lends a sharp, umami flavor. You can use any variety of cheddar you love, such as white or sharp. However, make sure you purchase a block of cheese and shred it yourself for the best results.
- Substitution: I typically use Colby Jack or Monterey for a touch of spicy heat, but you can use any relatively hard cheese you love.
- Seasoning: A combination of Italian seasoning, cayenne pepper, kosher salt and ground black pepper all add flavor.
- Flour: You’ll need all-purpose flour for dredging the tots before dipping in egg wash and coating in quinoa (or breadcrumbs).
- Quinoa: While entirely optional, coating the tots in quinoa, versus traditional breadcrumbs, adds a subtle nutty flavor and boost of nutrients.
- Substitution: You can swap out the cooked quinoa for Panko breadcrumbs or Italian breadcrumbs instead.
Tips for the best broccoli tater tots
Follow the simple tips below for preparing this broc tots recipe.
- Prep time: Forming vegetable tots is a time consuming process. This is the perfect recipe to make with your children. Encourage kids to help in the kitchen and empower your family to eat healthier through fun recipes!
- Dry florets: You want to make sure the broccoli florets are very dry before chopping up into little pieces. To quickly dry out your broccoli, use the oven! While the water is coming to a boil (to cook the broccoli), preheat your oven to the lowest temperature possible. Once preheated, turn it off. Continue with the recipe – blanch, shock and drain the broccoli. Then, arrange the broccoli on a paper-towel lined baking sheet and place in the semi-warm oven to completely dry.
- Forming broccoli cheddar tots: When forming your veggie tots, make sure you really squeeze the ingredients together in your hands to get them to stick and stay together. After you form the broccoli and cheese tots, but before you coat them in flour, egg and quinoa, I highly recommend you refrigerate them for at least 30 minutes. It will help them keep their shape and hold together as you coat them.
- Chill tots before baking: After you form and roll the tots in the flour, egg, and quinoa, I recommend you refrigerate them. Chilling will ensure the tots stay formed together during baking.
- Dipping sauce: These baked broccoli tots taste great with ketchup, sriracha, ranch, and honey mustard; however, our favorite dipping sauce for these tots is Monterey Jack Queso (queso recipe is in the notes section of the recipe card below.).
These quinoa crusted broccoli and cheese snacks are so tot-tastic I just know you and your family will love them! Until next time friends, cheers! To happy bellies and delicious kitchen adventures!
Cheyanne
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More easy broccoli recipes!
If you love these broc tots, try one of these delicious recipes for fresh broccoli next:
- Breakfast Broccoli Bake (Easy overnight strata recipe!)
- Broccoli Dip with Bacon (Super easy broccoli recipe for the oven or slow cooker!)
- Grape Broccoli Salad Recipe (A summertime favorite!)
- Creamy Broccoli Pasta(One pot recipe!)
The best recipe for broccoli tots👇
Print Recipe
5 from 5 votes
Broccoli Tots with Cheddar
A healthy, delicious twist on classic tater tots! These Broccoli and Cheese bites are coated in crispy quinoa for a truly crispy tot recipe!
Prep Time30 minutes mins
Cook Time25 minutes mins
Total Time55 minutes mins
Course: Appetizer, Snack
Cuisine: American
Keyword: broccoli, Healthy, tater tot, tot, vegetable
Servings: 24 broccoli tots
Calories: 68kcal
Author: Cheyanne Holzworth
This post may contain affiliate links. I receive a small commission at no cost to you when you make a purchase using my links.
Equipment
Mixing Bowls
Baking Sheet Pan
Parchment Paper
Ingredients
Broccoli Tots
- 12 oz Broccoli Florets (about 6 large stalks, roughly 2 ½ -3 pounds total)
- 1 Large Egg
- 1 Large Egg White
- 1/3 Cup Green Onions – finely sliced (about 4 onions)
- 4 Oz Colby Jack Cheese – grated (about heaping 1 1/3 cup)
- ¾ tsp Italian Seasoning
- 1/8 tsp Cayenne - or more to taste
- Kosher Salt and Ground Black Pepper - to taste
Quinoa Coating:
- 2/3 Cup All-Purpose Flour
- 3 Large Eggs
- 2 Cups Cooked Quinoa
Instructions
Blanch and shock the broccoli: Prepare an ice bath by filling a large bowl with ice water - set aside. Bring a large pot of water to a boil and season with 1 teaspoon of salt. Add the broccoli and blanch the florets for 1 minute. Immediately drain the florets in a colander and transfer to the bowl of ice water. Allow the florets to sit, submerged, in ice bath for 1 minute to stop the cooking process. Place the broccoli florets back in the colander to drain well. Transfer florets to a paper towel lined work surface. Pat very dry.
Chop broccoli florets: Once the broccoli is completely dry, use a sharp Chef's knife to chop the florets into fine pieces. Transfer the broccoli to a large mixing bowl.
Combine tot mixture: Add the remaining ingredients - egg, egg white, cheese, green onion, Italian seasoning and cayenne to the bowl. Season with 1 teaspoon salt and 1/2 teaspoon pepper. Mix well to combine. Set aside.
Prepare the Coating: Set out three small bowls. In the first, combine the flour with the salt and pepper. In the second bowl beat eggs with 2 tablespoons of water. Place the cooked quinoa in the third bowl.
Form and Coat the Tots: Use an ice cream scoop or tablespoon measure to spoon roughly 1 ½ -2 tablespoons of broccoli mixture into your hands (It helps if you spray your hands with nonstick cooking spray). Squeeze broccoli mixture together to shape into tater tots.*
Roll tots in flour, then egg, and finally quinoa, making sure to thoroughly coat tots. Transfer coated tots onto prepared baking sheet.* Spray the tots, generously, with cooking spray.
Bake, turning half way through cooking time, for 18-20 minutes, or until golden brown and cooked throughout.
Serve: Transfer hot broccoli tots to a serving platter. Serve with your favorite dipping sauce or Monterey Jack Queso (recipe in notes). Enjoy!
Notes
- Dry florets: You want to make sure the broccoli florets are very dry before chopping up into little pieces. To quickly dry out your broccoli, use the oven! While the water is coming to a boil (to cook the broccoli), preheat your oven to the lowest temperature possible. Once preheated, turn it off. Continue with the recipe - blanch, shock and drain the broccoli. Then, arrange the broccoli on a paper-towel lined baking sheet and place in the semi-warm oven to completely dry.
- Chopping broccoli: I recommend hand chopping the florets, you don't need to be perfect - just aim for fine pieces. Alternatively, you can use the food processor; however, be very careful to only pulse a few times as it's easy to over-process the broccoli into mush.
- Forming tots: When forming your tots make sure you really squeeze and press the ingredients together in your hands to get them to stick and stay together. I typically form a ball, then shape the ball into a little tot or nugget if you prefer.
- Chill the UNCOATED tots! After you form the broccoli and cheese tots, but before you coat them in flour, egg and quinoa, I highly recommend you refrigerate them for at least 30 minutes. The short chill really helps the tots retain their shape and hold together as you roll them around in flour and egg to coat them in quinoa.
Monterey Jack Queso:
- 1 TBS Butter
- 1/2 small Yellow Onion - finely dice
- 1 large Jalapeno - seeds and ribs removed; finely diced
- 2 cloves Garlic - peel and mince
- Salt and Pepper - to taste
- 1 TBS All Purpose Flour
- 1/2 Cup Milk - or more to taste
- 1 Cup Monterey Cheese - shredded or grated (12 ounces)
Melt butter in a medium sized saucepan over medium heat. Add onion and jalapeno. Season with salt and pepper. Sauté until soft, about 5 minutes. Add garlic and cook until fragrant, 30 seconds- 1 minute. Sprinkle flour over veggies and cook, stirring, for 1 minute. Reduce heat to low and stir in 1/2 cup of milk. Add the cheese and stir. Cook, stirring occasionally, until the cheese is fully melted. Taste and adjust for seasoning. If your queso is too thick, thin it out by stirring in more milk, 1 tablespoon at a time.
Recipe Yield: approximately 22-24 Tots
Nutritional information is an approximation based upon 24 servings (1 tot per serving). Exact information will depend upon the brands of ingredients and precise measurements used.
Nutrition
Calories: 68kcal | Carbohydrates: 7g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 35mg | Sodium: 49mg | Potassium: 100mg | Fiber: 1g | Sugar: 0.5g | Vitamin A: 200IU | Vitamin C: 13mg | Calcium: 49mg | Iron: 1mg
©No Spoon Necessary. All images and content are under copyright protection. Please do not use any images without prior permission. Please do not republish this recipe without prior consent. To reference this recipe, please link directly to this post.
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Comments
Oh my gosh, coincidence gods at work here. Just saw a sweet comment from you on my bloggy a couple minutes ago, right as a friend of mine sent me this recipe of yours because she thought I’d like it! (bizarro) And I DO, these look stupid good! Pinning this to make sooooooon……
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Stephanie saysI tried making this recipe for my family on Father’s Day and it was very well received and tasty! One problem I ran into was the tendency of the cheese sauce to harden back up when it wasn’t fresh off the stove. It was one of my favorite parts of this recipe, but after putting it in a bowl for only five or ten minutes, it became very stringy and sticky and not sauce-y. I tried adding a lot of milk as I was heating it on the stove to thin it out, but it didn’t seem to help very much. Any suggestions on a better way to keep the cheese sauce actually sauce-y in time for everyone to eat all of the tots?
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- Cheyanne Bany says
Hi Stephanie! First of all, I hope you and your family had a wonderful Father’s Day Weekend and thank you SO much for making these tots a part of your celebration!
Holding queso cheese can be a pain in the rear… there are, however, a few suggestions I have for you:
Tips:
*I served my queso in a small fondue pot over a sterno burner… if you have availability to keep the sauce warm, I always recommend it. A double boiler works wonders as well.
*Always use block cheese and shred it yourself, the preservatives in pre-shredded cheese will prevent any sauce from being creamy in texture.
If you can’t keep a sauce warm, here are a few ways to keep the sauce creamy… however, no sauce (aside from velveeta) will stay creamy when removed from heat for an extended period of time…
1. Add flour to the sauce, the starch will help aid in a sauce keeping a creamier consistency. After you saute the onions, jalapenos, and garlic- but before you reduce the heat- sprinkle the vegetables with about 2 teaspoons of all purpose flour. Stir and allow flour to cook out, about 1-2 minutes, before continuing as directed.
2. When in doubt, cheat. 🙂 If the sauce starts to thicken and congeal when removed from heat, stir in a bit of creme fraiche or if you are really in a bind (literally) sour cream.I hope this helps, Stephanie!! Cheers and warm wishes for a wonderful rest of the week! 🙂
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Chey, these look absolutely outstanding! I love little nibbles like this. PLUS, they’re crunchy and healthy, a double whammy plus! Have a great weekend!Reply
- Cheyanne Bany says
Thanks, Kevin! 🙂 I love little nibbles too, because then I feel like I can justify eating more… especially when it is something that is healthy! Hope you have a terrific weekend as well! Cheers, buddy!
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Wow – this is a fun dish. Love the idea of coating them in quinoa – perfect for a crunchy exterior. And the cheese and broccoli combo sounds delicious! Definitely want to try these – they look like they would be fun to make also. As for stress – definitely exercise. When I’m stressed I take my dog for a big, brisk walk – preferably up a hill and try to go as fast as I can. Wears me out and the dog, too. Also, my doctor turned me on to guided meditation apps. I’ve never been a big meditation person but there are some really good ones out there – I listen to them a night and they totally calm me down.
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- Cheyanne Bany says
Thank you, Geraldine! The crunchy quinoa really pairs nicely with the broccoli and cheese! I’ll have a dog, but she tends to walk me… lol. We don’t have any hills here in FL, but Dolce (my dog) definately wears me out! And you are right, it does help relieve anxiety and stress!! I’ll have to look up guided meditation… I have never heard of it before, but I am always willing to try anything! Thanks so much for the advice and for stopping by! Cheers, to a wonderful weekend!
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- Gaila says
Hey girl! when I get stressed I tend to loose sleep and become tired.. What I do to relax is cook, and cook, form me is a great therapy, I am normally happy when I am cooking but it soothing and relaxing. I have one rule I can’t worry about things that haven’t happen yet..so I just worry for things I can handle immediately, so when future things happened then I solve or try to solve them. Hugs hugs hugs
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- Cheyanne Bany says
Gaila, I have been trying to cook more, because you are right- it is very therapeutic! However, soon I won’t be able to for a little bit (hint at what is stressing me!) Cheers, girlie! Thanks for all the hugs- Hugs back at ya! xo
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Wow these sound awesome! I haven’t made broccoli bites yet, and that seriously needs to change asap!! I love using quinoa to coat my dishes – I’ve tried it with chicken and fish and it works beautifully!
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- Cheyanne Bany says
Thank you, Sam! If you have already used quinoa as a coating, then you know how wonderful it works out! And how good it tastes! I will have to try some of your quinoa coated dishes! 🙂 Cheers to a fab day!
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These tots looks fabulous! Love broccoli and cheese and the quinoa coating is such a tasty and creative idea!
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- Cheyanne Bany says
Thank you, Kelly! Broccoli and cheese is a delicious combination, right!? I could eat it all day every day… just sayin’ 🙂 Cheers, girlie girl!
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In my case it’s very complicated – I’m a weird person having almost ongoing stress. Moreover I create stressful situations on my own. For example, I often think about something (not necessary global – that could be small events) which just about to happen or may happen in the future. I depict all the scenarios, positive but mostly all the negative possible results of such a future event. Thus, I can think of this for weeks and months. Sure, my anxiety is accumulating, and by the time the anticipated event happens, usually I have already stressed out. But you know, it’s a relieve when you wait for something bad to happen, but everything turns not that bad. Sure, that’s a feature I’ve got to get rid of because that influences not only me but some people around. The second part is when an event is over, and I start dwell on it thinking what should/could have I done. That could take some time too. Ha-ha, sad and ridiculous, right? I cannot say that about this dish! It’s amazing and outstanding! I do love both broccoli and quinoa, and I’ve seen the idea of crispy quinoa added in salads and granola, but I’ve never done that. To be honest, I don’t love time consuming recepies, so perhaps I should steal this gorgeous idea and transform it in something simpler, like a salad, eh?! Excellent work! Proud of you:))- Cheyanne Bany says
Ben, you are one complicated and deep thinking dude. 🙂 You must drive your significant other crazy, with all your contemptaion.. but in a good way I am sure! As for the broccoli tots, I am not a huge fan of time consuming recipes all the time. But sometimes, when I am stressed, pulling up a stool and spending a lot of time in the kitchen is cures what is ailing me or stressing me out. At least for the time being. But, you should absolutely transform the ideas of these into something simpler, and then blog about it! I’d love to see what you come up with, because I am sure it will be delish!! Cheers, my dear!
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Broccoli tots? I’m in heaven right now.
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- Cheyanne Bany says
Thank you, Erin! I certainly hope their are a wide variety of tots in heaven! #TotLovin Cheers, girlie!
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These tots look divine! Love the sound of that queso dip! Yummy recipe Cheyanne!
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- Cheyanne Bany says
Thank you so much, Jess!! Cheers!
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Yummy! These tots look good! I handle stress by drinking a fifth of vodka. Hahaha! Just kidding, I do yoga every morning to get me right for the day. Even 15 minutes is really helpful at relaxing my mind and body. Try it 🙂Reply
- Cheyanne Bany says
Suuuuuure you are joking, Karrie 😉 I know you do yoga, you will have to tell me what your 15 minute routine entails next time we chat so I can give it a try! I mean if it works for you, it has to work for me.. since we ARE sistahs from different mistahs and all. Cheers, my sweetness. xoxo
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These tots are such a delicious, healthy take on the classic. I can imagine the jack cheese was perfect in these. And great tip about drying the broccoli in the semi-warm oven! Lovely job, Cheyanne!
P.S. Whenever I get stressed, I just remind myself that all I can do is be in the present moment and that whatever happens is going to happen on its own course, regardless of whether I plan and try to turn the situation into whatever I want it to be. It’s hard when you’re type A and like to plan, but I’ve realized (not to get too namaste on you) that we always think we’re controlling things or causing them to happen a certain way, but more often than not things happen on their own accord and us just mulling over it and trying to formulate a plan is wasting the precious moments that we are experiencing and living in at the time. Go kiss boy and just bask in the fact that you guys are well, safe, and happy right now 🙂
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These tots looks so delicious!! Broccoli and cheese sounds like a delish combination. Loving all the awesome flavors here!
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- Cheyanne Bany says
Thank you, Anu!! Broccoli and cheese is a great combination. And when you can take any combo and pack it into a tot formation? I’m game. 🙂 Cheers, girl!
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- Andie@Micibakes says
those look so good!
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- Cheyanne Bany says
Thank you so much, Andie! Cheers!
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- April @ Girl Gone Gourmet says
I agree with Adam & Kathleen on the drinking – sipping on a giant margarita does wonders for a stressed soul 😉
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- Cheyanne Bany says
Lol, April. Great minds, right?? I’ll get on that margarita, stat. 🙂 Cheers chickie!
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I personally go for the bottle of wine – perhaps not the most constructive way to handle stress, but I sure as hell feel better after a few glasses 😉
Fantastic recipe! I have a weakness for tots, but I never thought to make them with quinoa and broccoli – this is truly brilliant! And that Monterey Jack Queso…. to die for!Reply
- Cheyanne Bany says
Kathleen, I hear ya girlie. I go for a bottle of red and a bag of popcorn. However, those two seem to just delay the inevitable. But, you know, those moments of indulgence and procrastination are totally worth the calming effect. Right? 😉 I have a weakness for tots too… I think it’s their cute, fat little shape? Thanks so much for making me smile and the kind words. Cheers, girlie girl!
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- Adam says
Try meditation it really helps! If that fails drink heavily. Feel better buddy:)
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- Cheyanne Bany says
Adam, lol… why am I not surprised by your suggestions? 😉 I will take your advice and try the meditation first. Cheers, buddy!!
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These looks amazing! Broccoli and cheese is such a classic comforting combination and the quinoa is an awesome protein boost 🙂
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- Cheyanne Bany says
Thank you so much, Medha. I’m always game to add protein to anything… especially if it involves cheese 😉 Cheers to a great weekend!
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I love how you found a way to add quinoa to these! Add broccoli and cheese, how can you beat it?
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- Cheyanne Bany says
Thank you, Shelby!! 🙂 Cheers to a wonderful weekend!
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Nature always helps! Getting lost in a good book…oldies music…dancing…taking a walk with hubby…drinking coffee out of my favorite mug….grabbing my camera and focusing on the beauty that surrounds…cozy clothes… It’s so important to have a grab bag of stuff. If the first doesn’t work, I move on! And not for nothin’ – I’m thinking these cheesy broccoli tots would do well to calm me. TGIF! Have a great weekend, friend!Reply
You know what…I left the keyboard too quickly without saying this. Sometimes, the simplest strategies can work. However, sometimes, they may not. And that’s when it can help to just make friends with the feelings we’re having. Sometimes, we must go through it, to get through it, and trust that ‘this too shall pass’. Sometimes it requires a fighting spirit to say, Bring It! I got this! I hope this helps, my friend.
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- Cheyanne Bany says
Annie- I love your attitude and outlook! Such positivitiy. Thank you for the uplifting words… and the smile you just put on my face! 🙂
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- Cheyanne Bany says
Annie, Nature is a great idea! Whats too funny, as soon as this stressfull situation is over, I will be enjoying a lot of nature (small hint as to my good news). All of your suggestions are wonderful.. I love to read, dance it out, walk our dog, drink ton’s of iced coffee, taking photos and comfy clothes. So much in common, one might swear we are foodblogging soul mates 😉 Thanks for all the ideas.. why is it when someone tells you to just do the things you love, it just clicks? Hope you are having a wonderful weekend with your daughter! Cheers, my dear!
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Whoa! What on earth have you done here? I LOVE everything about these cheezy broccoli tots. That’s so cool that you wrapped the little dudes up with quinoa! I tend to spend a lot of time in the kitchen when I’m stressed. I particularly like baking bread for some reason – maybe all the kneading? And then I cram a bunch of stuff into it. It’s not perfect, but way better than that other ridiculous list of suggestions! And there is always booze! 🙂 Cheers to a fab weekend!
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- Cheyanne Bany says
Rachelle- I totally agree about making bread… I find it therapeutic as well. Especially when it’s jam pony packed with goodness! The kneading helps too. 😉 And when in doubt, you are right a little booze always helps relax the mind, body and soul. lol Cheers back at ya, girlie!
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Hmm, I think the solution for how to deal with stress still eludes me! But whatever the stress is, once you find a solution, or overcome that obstacle, take the challenge head on or come to some sort of understanding, you’ll feel so much better! (Duh, I’m sure you know that ;)). I know when I’m stressed, it effects my sleep, so I whip out my go-to’s – Melatonin chews to put me to sleep, bedtime tea, or a bowl of cereal. They always work for me! Seriously, love this recipe! Looks amazing, stress is doing wonderful things for your recipes!
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- Cheyanne Bany says
Thanks for the advice, Heather!! You are right, I need to Wo-man up and take the challenge head on. But I am going to try your little remedy for insomnia as well. Besides, the bowl of cereal at night sounds like its a good idea. Just in general 😉 Cheers to a wonderful weekend… mine is going to be filled with some of your delicious, herby feta potato salad (as I tackle my stress).
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- Emanuele @ guyslovecooking says
I am lucky enough not to get stressed too often, that means that I treat it like the occasional headache, I await until it eases off. I know it will be annoying, like yourself I sleep little and it causes me discomfort in general.
However, because it happens so rarely, I accept the fact it will stay with me for a bit, that’s all. I love running, and I noticed that somehow, it makes me feel a bit better, just a bit.
All I can suggest, as said, just accept it will goes the same way it has arrived
Now, it’s Friday and let’s party!!!
Have a great weekend…ah..I love broccoli too Reply
- Cheyanne Bany says
Emanuele, thank you for the advice! I really should go on a run. I, too, find it helps clear my mind a little. Cheers to it being Friday and partyin’ it up!
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