BROCCOLI + FETA FRITTERS
01/ 09 / 2020
EASY HEALTHY VEGETARIAN SIDE DISH OR MAIN MEAL
LOOKING FOR A DIFFERENT WAY TO GET IN YOUR CRUCIFEROUS VEGGIES?
Your mum’s probably been telling you to eat your greens, especially your broccoli since you were a little kid!
And… if you’re anything like me, you probably hated those strange looking trees!
Over time, I have grown to love my broccoli, along with the rest of its cruciferous family; kale, cabbage, cauliflower, bok choy and brussell sprouts (not too sure about the last one still).
But, I do get bored from time to time! So, I’ve whipped these fritters up as a nice side or snack with any meal!
Cruciferous veggies play an integral part in the detoxification process and help the liver clear out any excess hormones in the body, especially our excess estrogens.
They are also full of plenty of micronutrients and antioxidants.
Broccoli in particular is a great source of:
- – Fibre
- – Vitamins A, C, K and B9 (folate)
- – Potassium
- – Antioxidants
- – Bioactive anti-inflammatory compounds
All of which in some way contribute to balanced blood sugars, boosting immunity or/and a healthy ageing process (heart, brain and skin).
Check out my recipe below for these nutritious and delicious fritters that pack in all the goodness of broccoli with plenty of flavour too!
INGREDIENTS:
- – 2 cups broccoli rice (or 1 large head of broccoli blended into broccoli rice)
- – 3 free-range eggs
- – 2 garlic cloves, minced
- – 1/2 cup fresh parsley, chopped
- – 1/2 cup gluten free flour or coconut flour (you may need an extra 1/4 cup if mixture is too moist)
- – 1/2 cup feta cheese, crumbled
- – 1/4 cup pine nuts
- – 1 lemon, juiced
- – 1 tablespoon olive oil
- – Salt + pepper to taste
Topping (optional)
1/4 cup Greek Yogurt or Natural Flavoured Coconut Yoghurt
METHOD:
- First steam the broccoli rice either in the microwave or in a steamer for 5 – 10 minutes (or until it defrosts), if you are using fresh broccoli you may need less time. Then place it in a bowl and allow to cool.
- In a separate bowl, beat the eggs, then add garlic, parsley, pine nuts, feta, flour and salt + pepper. Stir through thoroughly.
- Add the broccoli to this mixture and stir again. If the mixture is too wet, add some more flour.
- Using a large frying pan on a medium heat, add the olive oil and allow to heat. (Remember olive oil is unstable at a high heat so it is important not to have the temperature too high).
- Add 1 tbsp. of mixture into the fry pan and flatten slightly, allow it to cook for 2 – 3 minutes on each side or until it turns lightly golden.
- Transfer to a separate serving plate and continue to cook the rest of the fritters until you are out of mixture.
- Serve with a squeeze of lemon and a tbsp. of Greek or coconut yoghurt! Enjoy!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
