Meat has played a large part in the traditional Australian diet. While many of our meals have moved away from ‘meat and three veg’ on a plate to include stir fries, curries and other one-dish meals, meat still plays a prominent role in the Aussie diet.
A recent study by CSIRO found that four out of five Australians are not getting enough fruit and vegetables in their diet, with men faring worse than women.
There’s pressure from nutritionists to shift the balance of power on our plates. A target of two serves for fruit and five to six serves of vegetables has been set for the average healthy Australian. Choosing different coloured vegies also increases the variety of nutrients we consume, reducing our risk of developing disease.
Increasing our vegetable versus consumption is also a smart environmental decision, significantly reducing our carbon footprint, an Oxford University study found.
Begin by introducing more vegies into your diet with simple recipes such as these vegetable fritters. Serve them with eggs for breakfast instead of bacon, as a light lunch or dinner with a salad, or even as a sandwich filling with lettuce and relish. For these humble little fritters, the possibilities are endless!
Zucchini Carrot Fritters
½ c flour (can use gluten-free flour)
½ tsp baking powder
¼ tsp garlic powder
Salt and pepper to taste
2 tbsp oil to fry
- Grate the zucchini and carrots. In paper towels, press the excess moisture from the zucchini and carrots. This will make firmer patties.
- In a large bowl, combine the flour, baking powder and garlic powder. Add the zucchini and carrots and mix until vegetables are coated with flour.
- Whisk the egg in a small bowl, then add to the zucchini and carrot mixture. Stir to combine.
- Heat the oil in a frypan over medium heat. Drop a large spoonful of the mixture into the pan. Slightly flatten to create a 2cm high patty. Cook until lightly brown, then flip to cook the other side.
- Serve with homemade chutney, sour cream or Greek yoghurt or a quick avocado salsa (cubed avocado and tomato mixed with a squeeze of lemon juice, chopped parsley and a pinch of salt). These patties freeze well.
NOTE: This article was published in The Sun on 17 April 2018.