Kohlrabi Fritters with Avocado Sauce

Wednesday, June 01, 2016


My name is Maite Bou, I am a Holistic Health Coach, Holistic Nutrition Expert, Educator and Founder and Creator of maitebou.com ( my website will launch in 2 weeks!) In the meantime, follow me on Facebook as Maite Bou to enjoy free, awesomely healthy and delicious recipes, health news, video cooking demos and my upcoming workshops!

I am utterly thrilled to collaborate with Crabtree Farms and share with you exciting recipes and new ideas for using your CSA produce that anyone can enjoy!


My rules in the kitchen are using simple and local ingredients, and turning them into healthy and delicious recipes while being grateful for the farmers and soil that grows our food!


The recipes can be adapted to any dietary needs or preferences, whether you are vegan, vegetarian, follow a paleo diet or eat a bit of everything.


Along with the recipes, I will also share some of the health benefits of the produce.

*STAY TUNED FOR MORE DETAILS ABOUT OUR "EXCITING WAYS TO COOK WITH YOUR CSA PRODUCE" WORKSHOP that I will be teaching at Crabtree Farms on Tuesday, June 14th!

Details coming soon!

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Recipe: Kohlrabi fritters with avocado sauce

HEALTH BENEFITS:

Kohlrabi belongs to the "cruciferous vegetable family" similar to cabbage, broccoli, cauliflower, kale, collard greens and brussel sprouts. Its flavor is a mixture of cabbage and turnips.

Believe it or not, kohlrabi is rich in nutrients, with high levels of vitamin C, immune system booster, aids with digestion, protects in nerve and muscle function and regulates metabolism along with other benefits. This " special looking guy" has lots and lots to add to our health and taste buds!

FRITTERS INGREDIENTS:

1 cup shredded Kohlrabi

1 cup shredded yellow squash or white cabbage  (or zucchini)

1/2 cup shredded carrots

1/4 cup small chopped sweet onion

1 medium sized garlic,  grated (or 2 1/2 tbsp approx of finely chopped garlic scapes)

1/4 tsp cumin  powdered spice

1/8 tsp cinnamon powdered spice

1/8 tsp black pepper  or to taste


2 1/4 tsp salt or to taste

Pinch of nutritional yeast ( OPTIONAL)

1/2 tsp Olive oil or unscented coconut oil or ghee or as needed needed

+

1-VEGAN / VEGETARIAN CHOICE:

1 1/2 tbsp flaxmeal  mixed well  with 3 tbsp water, until it thickens.

1/3 cup chickpea flour or oat flour or sorghum flour or flour of your choice.

OR

2- REGULAR CHOICE:

1 1/2 eggs. Beat them.

2 tbsp grated parmesan cheese or another grated cheese of choice. ( I have not tried with another cheese. Some cheeses will not melt)


DIRECTIONS:

This is the most important part of the recipe: Once you have shredded the kohlrabi, carrots and squash (or cabbage), squeeze the extra water out of them with your hands, or if you have a nut milk bag, use it. Squeeze again.

* If you have a hard time keeping the fritters together, add 2 to 3 tbsp  of oat flour or  flour of choice. But if you squeeze most of the water out of the vegetable, you should be okay.


Place in a bowl and add the salt, black pepper and  nutritional yeast ( optional ) and add the regular or vegetarian choice. Mix together well.

Heat ½ tsp oil of your choice in a small pan. Add onion and garlic and lower heat to medium. Stir continually for about 3 to 4 minutes, making sure it does not burn. Stir frequently and lower the heat if necessary. Add cumin and cinnamon. Cook  until fragrant. (You can also dry roast the cumin until fragrant or add it unroasted.)

Form fritters with your hands ( it yields about 5 medium or 6 small fritters) and cook with little oil in a skillet over medium - low heat:

1-VEGAN & VEGETARIAN CHOICE:


5 to 6 minutes per side at medium heat. Press them down with a potato masher or a similar kitchen utensil to make them thinner.


2- REGULAR OPTION:


Allow 3 minutes at low- medium on each side or until golden. The temperature needs to be slightly lower than vegan option or they will burn. Flip fritters carefully as if you were flipping a pancake and using a mash potato or flat spatula to flatten the fritters.  Cook for 3 minutes on this side.


AVOCADO SAUCE INGREDIENTS:

1 avocado
1 tbsp lemon squeezed
1/4 tsp salt
1/2 tsp honey
1 tbsp water

DIRECTIONS:

Blend or process all ingredients until smooth.

Now, time to top up these deliciously healthy ones with avocado sauce. If you have fresh cilantro or parsley, you can add it on top as well!

*If you are not crazy about avocados ( Who is not? ) you can use a healthy ketchup version or sriracha instead.

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I am thrilled to answer your questions! ASK please!

Let me know if you liked it and what variations you made.

Share your fritter pictures with us!!


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