Crispy Broccoli Parmesan Fritters

These juicy fritters are addictive and packed full of broccoli.  Serve them with this spicy avocado dip and you’ll be in green heaven:


If you find that broccoli makes you gassy then steer clear of raw or overcooked! Instead fry it up with our gluten-free egg and almond fritters or simply serve al dent - cut off the woody parts and steam the less fibrous florets in covered pan with just a splash of water until tender - drink up any leftover cooking water - it’s full of nutrients!  Or cook broccoli into a soup and blend to minimize digestive problems. 


Fried food is always tasty - the natural sugars present in food caramelise when they come into contact with heat and fat - a similar reaction called Maillard, happens with the proteins. This makes for an incredible taste - think of toffee or the crust on a grilled steak which gives you a delicious flavour, an appealing colour and a great texture. Just be careful not to overcook or burn food and ALWAYS use a naturally saturated fat like grass fed ghee, virgin coconut oil or organic animal fats because they are stable in high heats.  Butter can be used for low heat frying like scrambled egg but the milk proteins will burn at higher temperatures.


Ingredients

Servings: 8 -10 Fritters


  • 1 large , fresh broccoli

  • 1 large egg

  • 1/2 an onion

  • 2 teaspoons minced garlic

  • 1/3 cup shaved Parmesan cheese

  • 1/3 cup flour (or almond flour for a lower carb option)

  • 1 teaspoon kosher salt

  • ¼ teaspoon black pepper

  • Olive oil

Instructions

  1. Preheat oven to 400°F | 200°C. Line 2 baking sheets with parchment paper; set aside.

  2. Chop the broccoli into florets. Discard the hard part off of the stem, and chop the stem also. Place the broccoli and stem pieces into a food processor and pulse a few times until the broccoli is chopped. Add in the eggs, onion, garlic, flour and Parmesan. Pulse again a couple of times until well combined (about 5 seconds of pulsing). Stir the salt and pepper through the mixture.

  3. Form 8-10 fritters on the prepared baking sheets, making sure they don’t touch each other. Spray with a light coating of olive oil spray.

  4. Bake for 12-15 minutes on each side until golden.

  5. Alternatively pan fry in a nonstick pan over medium heat until golden on both sides.

  6. Allow fritters to cool slightly before serving. Serve with ketchup, Greek yogurt or fat free sour cream.

Enjoy it and remember to share your creation with me. Using instagram? Then you can tag me using @adsvitality. Healthy regards, Adriano dos Santos

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Disclaimer: All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

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