Eating a healthy, plant-based diet doesn’t have to be a chore. This recipe for healthy zucchini patties makes a delicious snack or side-dish and packs a health punch of nutritious ingredients. Try them. Chances are your entire family will love them and will ask for them often…yes, even the kids.
What are Zucchini Patties?
Zucchini patties are a savory vegetable patty. Some people call them zucchini fritters or zucchini cakes but basically the recipes are all very similar. Healthy zucchini patties are actually a version of crab cakes, but with zucchini instead. This recipe for healthy zucchini patties includes fresh Parmesan, organic panko, free-range eggs, paprika, garlic, cayenne and a hint of ground nutmeg. The mixture is then made into patties and pan-fried until they are golden brown. Don’t be afraid to put your “spin” on this recipe, be creative and include ingredients that you and your family like. In fact, there are many other ingredients you can use that will make this recipe delish!
Health Benefits of Zucchini
In case you are wondering about the health benefits of zucchini, below are some of the major ones.
- Contains zero fat.
- High content of water and fiber.
- Contains good amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese.
- Contains antioxidant and anti-inflammatory phytonutrients.
- Contains good amount of potassium: 295 milligrams per cup, or 8% of the recommended daily value.
- High in vitamin C. Helpful to your heart and helps the lining of your blood cells function better, lowering blood pressure and protecting against clogged arteries.
- Contains omega-3 fatty acids which play an important role in many functions of blood, not the least of which is blood sugar regulation.
- Promotes healthy eyesight. A cup of chopped zucchini provides 2.6 milligrams of lutein and zeaxanthin, or 43 percent of this intake goal.
Suggestions for Making Healthy Zucchini Patties
- Make sure that you drain as much water as possible out of the shredded zucchini. Squeeze the zucchini in paper towels to release the excess water.
- To make the patties stick together you will need a “binder.” For this recipe, use free-range eggs. Three eggs work best.
- Make sure that the patties stick together well before you put them in the pan to fry or they will fall apart during the cooking process.
- These zucchini patties are pan-fried rather than deep-fried. Therefore, use just enough oil to cover the bottom of the pan.
- To cook them, use a high heat oil like organic avocado oil. Note: Olive oil is not a high-heat oil.
Healthy Zucchini Patties Recipe
Ingredient List
- 2 cups grated organic zucchini, excess water removed
- 1/2 cup freshly grated Parmesan cheese
- 1 cup organic panko bread crumbs
- sprinkle of ground nutmeg, about 1/8 teaspoon (Note: If you add too much it can quickly take over the taste, less is more)
- pinch of cayenne
- 1/4 teaspoon paprika
- 1 clove garlic, minced
- 3 eggs from pastured chickens
- 1/2 teaspoon Himalayan salt, more if desired
- 1/4 teaspoon pepper
- 3 tablespoons organic, cold-pressed, non-gmo avocado oil
Directions
Combine all ingredients, except avocado oil, in a bowl and mix thoroughly. Use heaping tablespoon to form the mixture into 8 patties.
Heat avocado oil in a pan over medium heat. Once heated, add patties and cook until golden brown. About 3-4 minutes per side. Serve and enjoy!
Serve with dips such as salsa, organic sour cream, organic mustard, organic ranch dressing, tabasco hollandaise, spaghetti sauce, pesto, and applesauce.
Additions and Substitutions for Healthy Zucchini Patties Recipe
- Add shredded onion.
- Add 4 cloves of garlic chopped fine.
- Add finely chopped bell pepper (red, green or yellow).
- Substitute organic corn meal for the organic panko bread crumbs.
- Substitute oatmeal for the panko bread crumbs for a more healthy version.
- Substitute Ezekiel sprouted grain bread for the panko bread crumbs.
In Conclusion…
Zucchini is a versatile vegetable that can actually be used in many food recipes. Best of all, zucchini provides some undeniable health benefits to your body. With a flavor that is impeccable, zucchini has definitely earned its place as one of the world’s healthiest vegetables.
Research
- Squash, summer, zucchini, includes skin, raw Nutrition Facts & Calories. (n.d.). Retrieved August 17, 2017, from http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2639/2.
- Houston, M. C. (2011). The importance of potassium in managing hypertension. Current hypertension reports, 13(4), 309-317.
- Cogswell, M. E., Zhang, Z., Carriquiry, A. L., Gunn, J. P., Kuklina, E. V., Saydah, S. H., … & Moshfegh, A. J. (2012). Sodium and potassium intakes among US adults: NHANES 2003–2008. The American journal of clinical nutrition, 96(3), 647-657.
- Joshua, Z. P., & Suleiman, M. M. (2012). The effect of cooking time on the vitamin C, dietary fiber and mineral compositions of some local vegetables. Science World Journal, 7(1), 29-30.
- Hamissou M, Smith AC, Carter E Jr., et al. Antioxidative properties of bitter gourd (Momordica charantia) and zucchini (Cucurbita pepo). Emirates Journal of Food and Agriculture; Al-Ain25.9 (Sep 2013): 641-647.
- Daly, L. E., Kirke, P. N., Molloy, A., Weir, D. G., & Scott, J. M. (1995). Folate levels and neural tube defects: implications for prevention. Jama, 274(21), 1698-1702.
- American Optometric Association: Lutein and Zeaxanthin – Eye-Friendly Nutrients.
- Purdue University, Department of Horticulture and Landscape Architecture: Zucchini.
- USDA National Nutrient Database: Squash, Summer, Zucchini, Includes Skin, Raw.
- Linus Pauling Institute: Vitamin C.
