This an easy and fast recipe that I use when in a pinch.
If you are following the autoimmune Paleo diet, just leave out the chili and egg – and yes you can now have AIP PANCAKES! – well, fritters, but they are like pancakes. It won’t bind as well, but if you flip it very gently, it can work. Also don’t squeeze out too much moisture as you need just the right amount. This may take a bit of practice!
Serve with your choice of protein and a tangy coconut yogurt based sauce.
- 4 large zucchini, grated
- 1 tsp salt
- 1 egg, beaten
- 1/2 tsp pepper
- 1/2 tsp baking soda
- 1/4 tsp chili powder
- 1/4 cup coconut flour
- Coconut oil, for cooking
- Place the shredded zucchini in a colander and sprinkle with salt. Toss well and let the zucchini drain for 10 minutes.
- Squeeze any excess moisture out of the zucchini either with a dish towel or using your hands. Place in a large bowl. Mix in the egg, pepper, cayenne, baking soda, and coconut flour.
- Melt the coconut oil in a large skillet over low heat. Form about 1/4 cup of the zucchini mixture into a patty and place in the pan. Cook on each side for 4-5 minutes until lightly browned. Repeat with remaining zucchini mixture, adding more coconut oil to the pan for each patty. Place on a wire rack to allow to cool.
The NUTRITIONAL factor
Zucchini, also known as courgette, is a super nutritious and versatile vegetable. Well, botanically it is a ‘fruit’, but for our purposes, we will call it a vegetable.
One cup (223 grams) of cooked zucchini provides:
- Calories: 17
- Protein: 1 gram
- Fat: less than 1 gram
- Carbs: 3 grams
- Sugar: 1 gram
- Fiber: 1 gram
- Vitamin A: 40% of the Reference Daily Intake (RDI)
- Manganese: 16% of the RDI
- Vitamin C: 14% of the RDI – more if eaten raw
- Potassium: 13% of the RDI
- Magnesium: 10% of the RDI
- Vitamin K: 9% of the RDI
- Folate: 8% of the RDI
- Copper: 8% of the RDI
- Phosphorus: 7% of the RDI
- Vitamin B6: 7% of the RDI
- Thiamine: 5% of the RDI
Zucchini is also rich in antioxidants that help protect your body from damage by free radicals.
If you own a spiralizer, raw zucchini can be made into noodles and served with your favorite pasta sauce for a low carb, low calorie version.
All in all, zucchini is a pretty great fruit/vegetable!
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