Recipe: ANGELA BERRILL, Dietician & Nutritionist | Images: SHAUN CATO-SYMONDS
Recipe excerpt from The Sweet Louise Cookbook 2020 – sweet and savoury favourites raise funds for women with incurable breast cancer. The new 2020 edition of The Sweet Louise Cookbook can be downloaded for $40 from 1 October from sweetlouise.co.nz
“Do any of you have a weekend food tradition? In our family, fritters tend to appear pretty frequently on our weekend menu. I find they are a great way to reduce food waste by using leftover vegetables, as well as helping you reach your 5 + A Day. Fritters not only make a nutritious meal, but you can also freeze any extras and use them for lunchbox fillers or for afternoon tea.”
1 x 340g can of corn kernels, drained
1 cup of your favourite vegetables, grated or finely chopped (zucchini, carrot, broccoli, cauliflower, spinach, capsicum, legumes)
2 spring onions, finely sliced
3 tbsp fresh herbs, chopped (parsley, thyme, coriander, marjoram, basil)
4 medium free-range eggs, lightly beaten
½ cup plain flour
½ tsp baking powder
sea salt & freshly ground black pepper to taste
100g feta cheese (optional), or for a dairy free option replace the feta with your favourite cheese alternative
extra virgin olive oil for frying
Turn oven to 120˚C
Put the corn, all the vegetables, spring onions, herbs, eggs, flour, baking powder, salt, pepper and feta cheese (if using) in a large mixing bowl. Mix to combine.
Heat a little olive oil in a frying pan over a medium heat. Once the oil is hot add about a dessert spoon of mixture to the pan and fry until golden brown. Turn and repeat on the other side until the fritter is cooked through and golden brown. Remove from the pan and transfer to a paper towel lined tray to drain. Keep warm in the oven.
Using the same method, repeat the process until all the mixture has been used. Serve as is or with toppings such as poached eggs, smoked salmon, avocado and a fresh garden salad.