These zucchini fritters are the perfect light, meatless meal. They have a lovely soft, light texture. I've used cassava flour to make them nut-free and leftovers can be popped into school lunchboxes. Cassava flour is made from a tubular vegetable that is peeled, dried and ground down to create a flour. It has a mild flavour and has the texture of wholemeal flour. It's very high in potassium and vitamin C, it also contains calcium, folate, vitamin A, magnesium and iron (I have more information on cassava flour here).
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Add the grated zucchini into a medium bowl and sprinkle with 1 teaspoon of sea salt and mix. Allow to sit for 10 minutes for the salt to draw out the liquid from the zucchini.
Meanwhile, add the eggs to a large bowl and whisk, then follow with the milk and whisk together. Add the cassava flour, nutritional yeast flakes, baking powder, salt and pepper. Stir all the ingredients together well to create a smooth batter, making sure to remove any lumps.
Take handfuls of the zucchini and squeeze hard over the bowl until all the liquid is removed, then add to the bowl of batter and stir to combine. (If you tolerate dairy and would like to add some cheese, add with the zucchini).
Heat a large frying pan over medium heat and add enough olive oil to coat the bottom generously. Once the oil is hot, use a 1/4 cup (60ml) to measure out the batter into the pan. I use a large 32cm frypan and I can fit 4 fritters in at once.
Cook each fritter for approximately 2 - 3 minutes or until small bubbles start to form on the surface and bottoms are golden. Turn and cook a further 2 minutes until cooked through. Add extra oil as needed. Transfer the cooked fritters to a plate lined with paper towels and cover to keep warm. Repeat with remaining batter.
Serve with salad and mayo (recipe link) or aioli on the side.
A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.
I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
A dairy free milk made from soaking almonds over night, rinsing well and blending with fresh water. Drained through a nut bag and all the liquid milk squeezed out. Recipe on page 297 of The JOYful Table cookbook, if purchasing a commercial brand, read label to avoid added sugars, gums, thickeners and preservatives.
Cassava flour is also known as Yuca flour and has been a staple food around the world for centuries. Cassava is a vegetable and the whole tubular root is peeled, dried and ground down to create a flour (it's not the heavily processed tapioca flour/starch which is only the extracted starch). Cassava flour has a very mild flavour, is white in colour and has the texture of wholemeal flour. One cup of all-purpose flour = 3/4 cup of cassava flour. I find it's a little like coconut flour in the way that it soaks up liquid and needs an extra egg for binding (all my recipes have been triple-tested). It has the ability to brown and produce a crust when used in baked goods, which often doesn't occur when using gluten-free flours. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet, for nut-free baking, anyone with food allergies or intolerances. Cassava flour is very high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. The shelf-life of cassava flour is typically much longer than other flours. It can be kept for up to two years and possibly longer if stored in an airtight container in a cool, dark location. Purchase from health food stores or online.
Check out DISCOUNT details: You can purchase online direct from an Australian producer, "Three Spades" (threespades.com.au). Three Spades have been very generous to the JOYful Table followers and have given us a 15% discount on their cassava flour. Use the code JOYFUL15 when purchasing 2 x 2kg bags (4kg or more), add the code when going through the checkout process. Another good brand is Otto's that can be purchased online from iherb.com
Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.
Baking Powder is a rising agent for baked goods. If substituting for baking soda you will need 4 times the quantity. Ensure you purchase a gluten free, no aluminum brand. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder is equal to 1⁄4 teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar. Note, that they should only be combined when preparing your recipe.
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.
The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.