Fritters are fried foods that can consist of a meat, fruit or vegetable filling covered in batter, and are popular across the world due to their ease of preparation. Fritters encourage experimentation and improvisation, allowing you to create a recipe that is uniquely yours once you've found ingredients that go well together.
However, if you’ve been eating fritters from commercial establishments, there's a chance you've eaten trans fats and other unhealthy substances, which can pose health risks in the long run. But why settle for unhealthy fritters when you can make a healthy batch right at home?
This recipe from Healthy Holistic Living is an organic and healthy approach to the ever-popular zucchini fritters. The avocado dill dip makes the meal even better, because it provides extra flavor (and nutrients) that will surely complement the mild taste of the fritters.
- Using the large holes of a box grater, grate the zucchini, place them in a colander set in the sink, and toss with 1/2 tsp. of salt.
Let stand for 10 minutes, and then wring the zucchini dry in a clean kitchen towel to remove moisture.
Place the zucchini in a large bowl and gently mix in the egg, garlic, basil, oregano, lemon zest, onion powder, salt and pepper.
Mix well to combine. Then slowly add the flour last while stirring so no lumps form.
Heat 2 Tbsp. of coconut oil in a large sauté pan over medium-high heat until the oil sizzles when you drop a small amount of the batter into the pan.
Carefully drop the fritters into the pan, spacing them a few inches apart.
Cook fritters for 2 to 3 minutes until golden, then lower heat to medium.
Turn the fritters, and then repeat the process. Transfer the cooked fritters to a plate and set aside in a warm place.
- 1 ripe avocado
- 1/2 tsp. of onion powder
- 1/2 tsp. Vegenaise
- 1/2 cup finely chopped dill
- Salt to taste
- Cut avocado in half, and remove the seed.
- Scoop meat with a spoon and place in a bowl.
- Add all other ingredients.
- Mash until smooth.
Zucchini as the Fritter Foundation
Zucchinis are a popular filling for fritters, due to their fairly neutral taste that can be enhanced with herbs and spices. In terms of health benefits, zucchinis have plenty to go around. They're an excellent source of fiber, contain no cholesterol or unhealthy fats and have generous amounts of potassium, which are all essential to overall heart health.
To top it all off, zucchinis have good amounts of vitamins B1, B2, B3 and B6, as well as other nutrients such as folate, zinc, and magnesium — all of which can help proper blood sugar regulation.
When purchasing zucchinis, the dark-skinned varieties are recommended because they're richer in nutrients. The size is important as well — if a zucchini is too big, it is less flavorful, so pick the ones that are just the right size. Lastly, always remember to purchase from certified organic producers, because most varieties sold in the U.S. are genetically modified.
Creating the Batter Using Coconut Flour and Free-Range Eggs
Another key component that defines fritters is the batter. When mixed correctly and in the right consistency, the batter will be crispy once cooked. To create quality batter, you need quality eggs and flour.
In terms of nutrients, eggs have long been touted to be a good source of high-quality protein and amino acids such as tryptophan and tyrosine, which can help prevent cardiovascular disease. Be sure to purchase eggs harvested from free-range, pasture-raised chickens. Free-range chickens don't have any antibiotics injected in them, and are naturally healthy because they're allowed to eat their natural diet of worms and other insects.
If you’re not used to eating coconut-based products — which in this recipe are the oil you fry with and the coconut flour — you should give them a try. Coconuts are rich in lauric acid, which can help boost your immune system. I also highly recommended coconuts for pregnant women because the lauric acid can boost their baby’s immune system as well.
These Healthy Flavor Enhancers Pack an Extra Punch for This Snack
Herbs and spices can do wonders to a dish, such as enhancing the aroma and modifying the flavor. This recipe makes use of some of the most popular seasonings that are used around the world:
- Basil — This mighty herb has powerful antioxidants such as vitamin A, which contains beta-carotenes that can protect your blood vessels from free radical damage. As a result, cholesterol in your blood is prevented from oxidizing. Basil also contains DNA–protecting flavonoids that provide plenty of cellular protection.
- Oregano — It contains important vitamins such as vitamin A for immune system maintenance, and vitamin K to prevent the formation of blood clots. Oregano is a great source of folate as well, which can help form RNA and DNA building blocks in your cells. The high iron content found in oregano also lowers your risk of anemia.
- Pepper — This popular spice brings plenty of dishes to life, but be careful because adding too much can make your fritters extra spicy (unless that's what you're going for). Research has shown that pepper is a great source of vitamin K, iron, manganese and fiber, which are essential nutrients for a properly functioning body. Pepper is also a carminative, meaning it can help prevent the formation of intestinal gas.
- Garlic — This is a great ingredient because it provides plenty of nutrients, and its taste doesn't overpower the other ingredients. Garlic contains enzymes and antioxidants that promote improved body functions such as the healthy formation of bones and connective tissues, and proper thyroid function. It also contains generous amounts of manganese, vitamin B6 and C.
- Lemon zest — It adds a citrusy undertone to the recipe. Lemons are good source of vitamin C, and contain flavonoids called esperetin and naringenin, which provide free radical-fighting properties. They're also a good source of fiber, calcium, potassium and vitamin B6. The citric acid also helps aid in digestion, and can even dissolve kidney stones.
Avocado Dip Adds Even More Flavor and Nutrients
Avocados are known for being bountiful in essential nutrients, such as vitamin K, B5, B6 and C, and are a good source of fiber too. They're also known for having high amounts of potassium, which can help prevent cardiovascular diseases. Overall, using avocados for this dip can help maintain your healthy cholesterol levels and aid in digesting of fat-soluble nutrients.
Dill is another herb that works similar to oregano and basil, adding savory warmth to the dip. It has been found to be a good source of vitamin A and C, similar to basil and lemons. The other ingredient used in this dip is Vegenaise. It's basically eggless mayonnaise made using expeller-pressed oils. It’s a great alternative, especially for vegans, because it is healthy and cholesterol-free.
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Healthy Holistic Living is an independent alternative health news resource that provides innovative, alternative health-related content, resources and product information that empowers individuals to make positive change in their lives and in the world.