Breakfast

Zucchini & Brussel Sprout Fritters

Going for brunch on the weekends is something we look forward to all week and our go to dish has to be fritters! This recipe is our simple take on fritters and is a great way to get yo’ greens 🙂
Ingredients:
  • 2 medium zucchinis
  • 5 brussel sprouts
  • 1 large egg
  • 3 scallions, chopped finely
  • 75g buckwheat flour (alternatively you can use regular flour or ground almonds)
  • 1 garlic cloves, minced of finely chopped
  • 1 green chilli, finely chopped
  • 2 sprigs of fresh dill
  • Salt & pepper to taste
  • 2 tsp olive oil

We served this with some more dill and greek yoghurt flavoured with lemon juice and sumac.

*Makes 6-8 fritters

Instructions:
  • Grate the zucchini.
  • Place in cloth (muslin, a nut bag or a new j-cloth) and squeeze out as much moisture as possible.
  • Add to a bowl and then grate the brussel sprouts.
  • mix in the rest of the ingredients. Add a little more flour if you feel it’s too runny.
  • Form into patties.
  • Heat a pan with the olive oil over a medium-high heat. Place the fritters on the pan and cook for ~2-3 minutes each side.

Nutritional Information

Zucchini

The bulk of a courgette’s nutrients are in its thin peel. To maximize its benefits, always prepare it with the peel intact.

  • Great source of vitamin K which is essential for proper blood coagulation and healthy bones.
  • Great source of vitamin C which acts as an antioxidant protecting the body against free radicals. Free radicals can lead to cellular damage which is a common pathway for cancer, ageing and a variety of other diseases.
  • Rich in potassium, an important electrolyte that helps reduce blood pressure by counteracting the pressure-effects of sodium.
  • Contains high levels of fibre which aids digestion and also reduces bile secretion, uses insulin more effectively and lowers triglycerides. Also shown to reduce the risk of developing gallstones.

Brussels sprouts

Being a cruciferous vegetable, brussels sprouts have a unique antioxidant make up.

  • Contains 20 essential vitamins and minerals.
    • Incredibly rich in vitamin K – important for blood clotting and bone strength.
    • Rich in vitamin C – acts as an antioxidant protecting the body against free radicals. Free radicals can damage cells which is a common pathway for cancer, aging and a variety of other diseases.
    • Good source of folate – critical during the early staged of pregnancy and for red blood cell health.
    • Good source of potassium. It’s main role in the body is to regulate fluid balance and control blood pressure. It might also help maintain muscle mass and even bone density. Low potassium is associated with high blood pressure, heart disease, stroke, arthritis, infertility and digestive issues.
  • Rich in glucosinolates – these are broken down to isothiocyanates which may help your body remove potential carcinogens and therefore have anti-cancer properties. This research is still ongoing.

Buckwheat

  • Despite its name, buckwheat is not related to wheat, instead it is closely related to rhubarb and is gluten-free.
  • Great source of high quality, digestible protein.
  • Contains a glycoside called rutin which strengthens capillary walls, improves circulation and lowers blood pressure.
  • Very rich source of D-chiro-inisitol which is very beneficial for women suffering with PCOS (polycystic ovary syndrome). It has been shown to lower free and total testosterone, lower blood pressure, increase insulin sensitivity, and increase the frequency of ovulation. 
  • It provides prebiotic-like benefits.