Australian Healthy Food Guide - November 2017

Sweet corn
& capsicum
fritters with
avocado
smash(p71)
Serves 4 Cost per serve$2.65
Time to make30 min
9 gluten free 9 vegetarian
9 dairy free 9 diabetes friendly

1 mediumonion, finely
chopped
2 garlic cloves, crushed
250gfrozen sweet corn, thawed
1 smallred capsicum, diced
30gpumpkin seeds
125gchickpea flour
1 teaspoonsmoked paprika
2 teaspoonsground coriander
2 eggs, lightly beaten

Avocado smash
1 large ripeavocado
150gfrozen broad beans,
thawed
Juice of ½lime, pluslime
wedges, to serve
½ bunchmint, leaves picked
Tabasco, to taste

1 Spray a large non-stick frying
pan with olive oil and set over a
medium heat. Sauté onion and
garlic for 5 minutes, or
until softened. Add
the sweet corn,
capsicum and
pumpkin seeds;
cook mixture
for 2 minutes.
2 Transfer the
vegetable mixture
to a large bowl. Add
the flour and spices; then
gradually stir in the eggs and

½ cup of cold water until

the mixture is combined.

3 Wipe the frying pan

clean, then return to

a medium heat

and spray with oil.

Scoop 2 heaped

tablespoons of

batter into the pan

for each fritter and,

working in batches, gently

fry for about 3 minutes on each

side, or until golden. Continue

to make 8 fritters in total.

4 Make avocado smash: Put the

avocado, broad beans, lime juice

and most of the mint in a food

processor. Season with black

pepper and tabasco, then blitz

until the mixture is coarse.

5 To serve, place 2 corn fritters on

each serving plate. Top with the

avocado smash and garnish with

remaining mint leaves, cracked

black pepper and lime wedges.

1 egg, separated

100gbuckwheat flour

1 teaspoon gluten-free

baking powder

2 x 125g punnets

blueberries

4 teaspoonshoney

1 Whisk 125g of the

yoghurt with the vanilla

extract, mashed banana,

lemonzest and juice, and egg

yolk in a large bowl. Add the

flour, baking powder and half of

the blueberries; stir to combine.

2 Beat egg white with an electric

mixer on a high speed until stiff

peaks form. Gently fold in half

of the egg white into pancake

batter until smooth, then fold rest.

3 Spray a large non-stick frying

pan with olive oil and set it over

a medium heat. Put 2 heaped

tablespoons of the batter into

the hot pan to make 1 pancake.

Cook for 2 minutes until small

bubbles appear on top of the

pancake, then carefully flip. Cook

for another 1–2 minutes, or until

golden on both sides. Transfer

pancake to plate; keep warm.

Repeat with remaining batter

to make 8–12 pancakes in total.

4 Serve 2–3 pancakes per

person and top with remaining

yoghurt, a drizzle of honey and

the rest of the blueberries.

Buckwheat &

blueberry pancakes

Serves 4 Cost per serve

$2.30Time to make25 min

9 gluten free

350g reduced-fat

Greek-style yoghurt

1 teaspoonvanilla extract

1 small ripebanana, mashed

Zest and juice of 1lemon

Make a

double batch

of pancakes to

pop into kids’

lunches

Recipes: Jo Bridgford. Photography: Melanie Jenkins.

Protein for

breakfast fills

you up for

longer

Nut

rition

tip

72 healthyfoodguide.com.au

hfg RECIPES

1039kJ/250cal

Protein 12.8g

Total Fat 4.4g

Sat Fat 0.9g

Carbs 26.7g

Sugars 20.6g

Fibre 3.5g

Sodium 218mg

Calcium 223mg

Iron 1.6mg

PER SERVE

1625kJ/389cal

Protein 18.9g

Total Fat 17.5g

Sat Fat 3.5g

Carbs 31.8g

Sugars 7.4g

Fibre 12.9g

Sodium 67mg

Calcium 64mg

Iron 6.2mg

PER SERVE