Cauliflower fritters are one of the healthy dishes that combine great taste with numerous health benefits. Cauliflower contains a variety of vitamins and minerals that support overall body health. It is a rich source of vitamin C, which boosts immune health and contributes to cell regeneration. It also contains vitamin K, which plays an important role in promoting bone health. Additionally, cauliflower fritters are high in fiber, which helps improve digestion and prevent chronic diseases. Thanks to the antioxidants, these fritters help combat inflammation and promote heart health.
Ingredients:
- 1 medium-sized cauliflower
- 1 small carrot (optional)
- Sweet or hot green pepper (optional)
- Parsley
- Dill and fresh coriander (optional)
- Salt, pepper
- Cumin, coriander
- Paprika
- Garlic powder or fresh minced garlic (optional)
- 2 tablespoons of mozzarella cheese (optional)
- 2 eggs
- 1/4 cup of milk
- 1 teaspoon of baking powder
- 1 tablespoon of starch
- 1/4 cup of flour (white, whole wheat, or any healthy flour like tapioca flour, chickpea flour, lupin flour, or oat flour)
Preparation Method:
- Prepare the Cauliflower:
- Boil the cauliflower with a little cumin and a spoon of milk until it is cooked.
- Drain the cauliflower well, and it is preferable to place it on a clean towel to dry thoroughly.
- Prepare the Vegetables:
- In a food processor, place the cauliflower, carrot, and pepper, and pulse intermittently until they become small pieces. You can also chop them with a knife.
- Add the cheese to the mixture.
- Prepare the Egg Mixture:
- In a bowl, whisk the two eggs with milk, flour, spices, and baking powder.
- Combine the Ingredients:
- Add the vegetable mixture to the egg mixture and stir well. You can add more flour if needed.
- Shape the mixture into patties or fritters with your hands.
- Cooking:
- Cook the fritters in a non-stick pan (Tefal) with a little oil. You can also deep fry them according to your preference.
Additional Notes:
- For the Keto Diet:
- Omit the carrot and replace the milk with almond milk, coconut milk, or water.
- Use almond flour, coconut flour, or sesame flour instead of regular flour. You can also completely omit the flour and increase the amount of mozzarella cheese to 1/2 cup.
Enjoy this delicious and nutritious recipe that suits various diets and adds a healthy touch to your daily meals!
Warning: This recipe is suitable for those following a healthy or vegan diet, as well as the keto diet if the ingredients are adjusted according to the notes. However, it is not suitable for people with allergies to any of its ingredients, such as eggs, milk, or any type of flour mentioned.
Health Benefits of Ingredients:
- Cauliflower: Cauliflower is a rich source of vitamins and minerals such as Vitamin C, which boosts immunity, and Vitamin K, which supports bone health. It also contains strong antioxidants that fight inflammation and support heart health.
- Carrots: Carrots are high in Vitamin A (which converts into retinol in the body), beneficial for eye health, as well as fiber that supports digestion and maintains a healthy digestive system.
- Green Pepper: Green peppers are rich in Vitamin C and magnesium, helping to boost the immune system, improve skin health, and regulate blood pressure.
- Parsley: Parsley contains Vitamin C, Vitamin A, and good amounts of iron, contributing to improved skin health and enhancing vital body functions.
- Dill and Cilantro: Both dill and cilantro are rich sources of fiber, vitamins, and minerals, supporting digestion and helping to reduce inflammation.
- Salt and Pepper: While pepper helps stimulate digestion and contains antioxidants, salt is essential for balancing fluids in the body but should be consumed in moderation.
- Cumin and Cilantro: Cumin has antibacterial and antifungal properties and supports digestion, while cilantro helps detoxify the body and promotes digestive health.
- Paprika: Paprika contains Vitamin A, which promotes eye and skin health, and is rich in antioxidants that combat free radicals.
- Garlic: Garlic has antibacterial and antiviral properties, contributing to heart health, strengthening the immune system, and preventing some types of cancer.
- Mozzarella Cheese: Mozzarella is rich in protein and calcium, which help strengthen bones and teeth and enhance muscle health.
- Eggs: Eggs are an excellent source of high-quality protein and vitamins like B12 and Vitamin D, supporting muscle building and enhancing nervous system health.
- Milk: Milk contains calcium and Vitamin D, which are essential for bone health and improving nervous system functions.
- Baking Powder and Cornstarch: Baking powder aids in dough rising, while cornstarch acts as a thickening agent, making pastries crispier and easier to digest.
- Flour: Flour, whether from wheat or healthy alternatives like oat or chickpea flour, provides energy for the body and fiber that aids digestion.
Combining these healthy ingredients together provides a dish rich in nutrients that support immunity, digestion, heart health, and bone health.
Nutritional Values and Calories (Approximate):
- Cauliflower (1 medium head - 500g):
- Calories: 125
- Protein: 5g
- Fat: 1g
- Carbs: 25g
- Fiber: 12g
- Carrot (1 small - 50g):
- Calories: 20
- Protein: 0.5g
- Fat: 0g
- Carbs: 5g
- Fiber: 1.5g
- Green Pepper (1 medium - 45g):
- Calories: 10
- Protein: 0.3g
- Fat: 0.1g
- Carbs: 2.5g
- Fiber: 1g
- Parsley (2 tbsp - 8g):
- Calories: 3
- Protein: 0.3g
- Fat: 0g
- Carbs: 0.6g
- Fiber: 0.3g
- Mozzarella Cheese (2 tbsp - 28g):
- Calories: 80
- Protein: 7g
- Fat: 6g
- Carbs: 1g
- Eggs (2 large):
- Calories: 140
- Protein: 12g
- Fat: 10g
- Carbs: 1g
- Milk (1/4 cup - 60ml):
- Calories: 30
- Protein: 1g
- Fat: 1.5g
- Carbs: 3g
- Cornstarch (1 tbsp - 8g):
- Calories: 30
- Protein: 0g
- Fat: 0g
- Carbs: 7g
- Flour (1/4 cup - 30g):
- Calories: 110
- Protein: 3g
- Fat: 0.5g
- Carbs: 22g
Total Approximate Nutritional Values:
- Calories: 548
- Protein: 29.1g
- Fat: 19.1g
- Carbs: 66.1g
- Fiber: 15.8g
These values are approximate and can vary based on exact quantities and added or modified ingredients.
