In general, most people simply do not get enough veg into their diets. It’s no secret that vegetables are good for us, and supply us with an array of essential vitamins and minerals, essential for good health. particularly when we can focus on variety. Sometimes we get stuck cooking the same ones over and over.
This can be a real battle, something that’s been reiterated through catching up with a few people this week who have just embarked on our April Nutrition Challenge. This has prompted a series on “How to Get More Veg Into Your Diet”.
Below is a very simple recipe incorporating a variety of veg, a great option for lunches whether it be to pack for work, school lunchboxes or to whip up at home on a weekend. It makes quite a few so would do the household for lunches over a couple of days.
Tuna, Sweet Potato and Veg Fritters
550g grated or chopped veg (I used zucchini, carrot, red onion, capsicum and celery)
400g tinned tuna in spring water
1 sweet potato (about 650g), roasted and mashed
1 garlic clove, finely chopped
3 tbsp chopped flat-leaf parsley
2 tbsp chia seeds
2 handfuls finely chopped spinach
sea salt & freshly ground black pepper
2 tbsp coconut flour
2 tbsp olive oil or coconut oil
Place all the grated and chopped veg in a bowl, add the tuna, eggs, sweet potato, garlic, parsley, chia seeds, spinach and coconut flour. Season with salt and pepper and mix well. Form into fritters. Heat the oil in a large pay over medium heat and fry the fritters for 2-4 minutes on each side, or until golden.
Serve with a side salad and you have a couple of servings of veg ticked off for the day!
Your imagination is the limit with this one! You can really used whatever veg you like, from shredded brussel sprouts to finely chopped cauliflower. You can also replace the tuna for chicken mince, so many variations here!