I usually try to sneak some vegies into my breakfast in the mornings one way or another. Whether I'm having a green smoothie (or sometimes not-so-green), pancakes (adding carrot or spinach) or poached eggs, I always value the importance of the vitamins and minerals we get from vegetables!
This is the same for whenever I am making breakfast for the people in my family. This morning my sister wanted something wholesome- maybe some eggs and avo on toast- but she was disappointed when she discovered there was only white bread left in the house. That was an immediate red light for me!
White bread is made from refined flour, after which a significant amount of nutrients if lost from the whole grain such as magnesium, zinc, potassium, iron, phosphorus, calcium, manganese and more!
Not only that but white bread lacks the fibre needed to keep you fuller for longer and preventing you from experiencing a drop in energy!
Most white breads which are 'enriched' with minerals such as iron would not be necessary if they didn't strip away the nutrients in the first place.
This is not just limited to white flour. Products such as white rice, white sugar which have been refined are void of nutrients, essentially being 'calorie dense', giving us energy with minimal benefits and leaving us hungry sooner with the lack of fibre.
This is the same for whenever I am making breakfast for the people in my family. This morning my sister wanted something wholesome- maybe some eggs and avo on toast- but she was disappointed when she discovered there was only white bread left in the house. That was an immediate red light for me!
White bread is made from refined flour, after which a significant amount of nutrients if lost from the whole grain such as magnesium, zinc, potassium, iron, phosphorus, calcium, manganese and more!
Not only that but white bread lacks the fibre needed to keep you fuller for longer and preventing you from experiencing a drop in energy!
Most white breads which are 'enriched' with minerals such as iron would not be necessary if they didn't strip away the nutrients in the first place.
This is not just limited to white flour. Products such as white rice, white sugar which have been refined are void of nutrients, essentially being 'calorie dense', giving us energy with minimal benefits and leaving us hungry sooner with the lack of fibre.
So back to breakfast! With only white bread being in the house, I decided to whip something up for my sister to have in the morning. And fritters were the first thing that came into mind! They are so easy to make because you can literally add in whatever you want, and most of these ingredients are likely to be in your fridge or freezer already! Today I had zucchini, peas and corn at the ready.
Makes 8 fritters
Ingredients:
1 small zucchini, grated
1/2 cup corn kernels, cooked
1/2 cup peas, cooked
1/4 cup wholemeal flour (can substitute for gluten free flour)*
1 egg
2 tsp dried mixed herbs
1 tsp cumin
Salt and pepper, to taste
Pinch of paprika, turmeric
Coconut oil, to cook
*Note: You can substitute with almond flour, all-purpose gluten free flour, oat, brown rice or buckwheat flour
Method:
Makes 8 fritters
Ingredients:
1 small zucchini, grated
1/2 cup corn kernels, cooked
1/2 cup peas, cooked
1/4 cup wholemeal flour (can substitute for gluten free flour)*
1 egg
2 tsp dried mixed herbs
1 tsp cumin
Salt and pepper, to taste
Pinch of paprika, turmeric
Coconut oil, to cook
*Note: You can substitute with almond flour, all-purpose gluten free flour, oat, brown rice or buckwheat flour
Method:
- Add the zucchini, corn, peas, mixed herbs, cumin, paprika, turmeric, salt and pepper together in a bowl and mix until well combined.
- Stir in the flour followed by the egg until well combined again.
- Add a teaspoon of coconut oil on a non-stick fry pan and wait until the pan is well heated.
- Add a heaped tablespoon of fritter mix onto the pan and flatten out with the back of the spoon.
- Cooked on each side for about 2-3 minutes on medium heat, or until golden.
- Serve with your choice of toppings. Eggs, avo, balsamic, lemon, salt and pepper, salad, salsa, the possibilities are endless!