Zucchini and Sweet Potato Rostis

I love these rostis ALOT. They are so easy to make and they taste wonderful. I tend to have them as my meat replacement on a Monday meat free day. They are gorgeous with a salad.

I am a big fan of zucchini, but I have to confess I didn’t like them as a child. I think I only really associated them with a ratatouille, and I never liked this as a kid.

Fast forward to a grown adult and now I love zucchini, and I love it a million different ways. I think it got the spotlight back with the help of the spiralliser, it helped it come into its own, with everyone ONLY spiralling courgettes and seemingly nothing else.

I use it for lots of things, especially as the children like it, and they seem to think its a family member of the cucumber which they love also.

What’s good about courgettes?

Courgettes contain few calories and have a high water content. They are not a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure. The soluble fibre in the skin slows down digestion, and so stabilises blood sugar and insulin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symptoms.

Recipe:

  • 1 courgette grated
  • 2 Sweet potato peeled and grated
  • 1 onions finely sliced
  • 1 garlic clove minced
  • 4 lemons zested and a lemon juice for the end of cooking
  • 1 handful of mint leaves finely chopped
  • 1 egg whites
  • 2 tablespoons of  gram flour
  • Good pinch of sea salt
  • 1 tablespoons of Coconut oil to fry

Method:

  1. Preheat oven to 125’c. Line a baking tray with with parchment.
  2. Place the sweet potato and zucchini in a large bowl and toss to combine. Use your hands to squeeze any excess liquid from the vegetables and transfer to a clean bowl.
  3. Add mint, parsley and garlic to the vegetables. lemon zest. Season with salt and pepper. Sprinkle with flour and toss to combine. Add egg white and mix well.
  4. Heat 1 1/2 tablespoons of coconut oil in a large non-stick eco frying pan over medium heat. Spoon 2 tablespoons of vegetable mixture into the pan and spread until 5cm in diameter. Repeat with the vegetable mixture to make 3 more rosti’s. Cook for 4 minutes each side or until golden brown and cooked through. Transfer to the lined tray and place in preheated oven to keep warm. Repeat with the remaining oil and vegetable mixture.
  5. Sprinkle a little lemon juice on lightly to pop the flavours.

Enjoy x