Nutrition, paleo, Vegetarian

Zucchini-sweet potato fritters and how to get more veggies in your daily meal?

zucchini-sweet-potato-fritters-and-how-to-get-more-veggies-in-your-daily-meal

You want to eat more vegetables but you don’t know how?

Of course you’ve heard the stories that vegetables are good for you and you really want to eat more of them, but by the end of every day you come to the conclusion that you failed yet again to meet the minimum requirement. Is it you? Is the requirement too high? Inhuman?

It might feel that way at times but adding more vegetables into your daily diet doesn’t have to be extremely difficult. You just have to make a few smart choices starting with your breakfast. The daily recommended amount of vegetables of about 300-350 gram daily, depending on where you live.

If you’re struggling to eat more of the good stuff, know that you are not alone. Only about 15% of the population meets the minimum. Which is quite shocking really if you think about it.

So how do you start eating more? I have gathered a few simple tips to get you started.

  1. Start eating vegetables at breakfast. Of course you can stay with your standard granola for breakfast or oats but think outside of the box here and try a breakfast with maybe an omelette with loads of veggies. Zucchini goes really well, add some tomatoes and mushrooms and you might get to your 300 gram already in the morning! I love starting my day with a two egg omelette combined with loads of vegetables. Keeps me full till way past lunch too.
  2. Use vegetables as a snack. For the afternoon munchies it is a good idea to keep some snackable vegetables around. Carrots, cucumbers or strips of bell pepper. Whatever you like most. Little sweet tomatoes will do the trick too. Pack them in a lunchbox and bring along to work. You’ll never be without.
  3. Eat a salad for lunch. Salads are so versatile and easy to prepare that I tend to make a salad every day for lunch. Going to the office? Make sure you either make a salad that keeps well or pack the vegetables in separate bags. When I make a tuna salad (for instance) I make the main component ready, adding tuna, eggs, spring onions and sliced tomatoes. When I pack for work in the morning I bring along a bag of green lettuce such as lamb’s lettuce and keep the two separate in the fridge until lunchtime comes. I than add the greens to the tuna and voila. It does require some prep time the evening before but shouldn’t take more than ten minutes to prepare. Salads like coleslaw are also good to keep for one or two days in the fridge.
  4. Make sure you always have plenty of vegetables around. You can’t eat it if you don’t have it. So loads the fridge and pantry with vegetables and you’ll be sure to eat more of them. Place them in sight too.
  5. Smoothies, juices, soup and salads are all very good ways to incorporate more into your daily menu. Having a hard time thinking of actually eating those vegetables in the morning? Make a smoothie and add spinach to it or if you have a slowjuicer it becomes even easier to add more vegetables to the mix. I love my slowjuicer as it gives me an instant boost plus it is a great way to use up leftover veggies. (I tend to always buy too much!) I’ll be sharing some of my favorite juice recipes later too!

And to give you a head start I have this delicious zucchini fritter recipe that you can make in advance and bring along for lunch. It contains loads of veggies!

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Zucchini-sweet potato fritters and how to get more veggies in your daily meal?

Zucchini fritters | everydayhealthy.net
  • Author:
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 12 fritters

Ingredients

  • 1 zucchini, grated (around 400 gram)
  • 1 large sweet potato (around 200 gram)
  • 1/2 fennel, thinly sliced and chopped
  • 3 eggs
  • 50 gr almond flour
  • 2 tsp Mediterranean dried herbs
  • 1/2 tsp chili powder
  • 1/2 tsp turmeric
  • pepper
  • salt
  • coconut oil for baking

Salad:

  • Lamb’s lettuce
  • tomatoes
  • Avocado

Dressing:

  • 3 tbsp mayonnaise
  • 1 tbsp of mango vinegar or apple cider
  • pepper
  • salt

Instructions

  1. Place the grated zucchini and sweet potato together in a colander. Sprinkle with seasalt and leave to stand for about 15 minutes to sweat. Squeeze as much liquid out of it as you can before you add the vegetables to the rest of the mix.
  2. Add eggs, almondflour, herbs, pepper and salt into a bowl and whisk together. Add the squeezed out vegetables and the fennel and stir it all together. Heat a frying pan with the coconut oil and shape a small burger patty with your hands. Don’t make it any larger than 5-8 cm as it will fall apart if you do. First make a try out version and taste if it needs more salt or pepper and if it stays together.
  3. Bake the fritters on medium high heat for about 4 minutes on each side or until golden. Don’t bake them too high as it needs a little time for the sweet potato to cook through.
  4. Serve the fritters with the lamb’s lettuce, tomatoes and avocado and make a dressing with the mayo and vinegar.

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Simone

Simone is food photographer and food blogger from the Netherlands with a passion for food. She's studying holistic nutrition and eats mostly low carb and high fat. Likes to try out vegan recipes but does eat some sustainable, animal friendly meat. (although still struggles to find eating meat animal friendly )

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