Cheesy Corn Fritters Recipe

See the lovely cheesy corn fritters recipe to inspire you to introduce more vegetables to your day on day 4 of National Nutrition Week!

Did you know that less than 4% of us eat enough vegetables on any given day?

In fact the average Australian only eats around half their recommended daily intake.
One great way to Try For 5 serves of vegetables a day is to make that sure half your meal contains vegetables. This way you’ll enjoy around 3 serves of vegetables in one meal – that’s already more than the average Australian eats in a day! Try for 5 … with a healthy balanced meal.

 

 

Cheesy Corn Fritters Recipe

5 MIN – Prep Time // 25 MIN – Cooking Time

 

Ingredients

2 eggs

410g can creamed corn

1 ¼ cups coarsely grated tasty cheese

2 green shallots, finely sliced

1 cup plain flour

1 tsp baking powder

1 cup baby spinach leaves, finely chopped

Sea-salt flakes and freshly ground black pepper, to season

8 Tbsp Cobram Estate light extra virgin olive oil

1 avocado, peeled, stoned, diced

Juice of ½ lemon

¼ cup basil leaves

Fried eggs, to serve (optional)

Crispy bacon, to serve (optional)

 

Method

Combine eggs, creamed corn, tasty cheese and shallots in a large bowl. Sift in flour and baking powder and stir until just combined. Stir in spinach leaves then season.

Heat 2 tablespoons of the Cobram Estate light extra virgin olive oil in a large non-stick frying pan over medium heat. When oil is hot, add ¼ cup of batter to pan and smooth with a teaspoon to slightly flatten. Repeat to make 3 fritters. Cook for 3 minutes each side or until golden and cooked through. Remove from pan.

Repeat step 2, three more times with remaining oil and batter to make 12 fritters.

Toss avocado, lemon juice and basil together in a medium bowl.

Serve fritters with avocado mixture for the perfect brunch or light well balanced meal.

 

Try For 5 Vegetables Challenge with National Nutrition Week

Why not challenge yourself to eat 5 serves of vegetables every day during National Nutrition Week! 

 3 great ways to add vegetables to your day are:

1. Eat a rainbow

Have a bunch of different coloured vegetables every day during National Nutrition Week to get the max variety of beneficial nutrients, PLUS you’ll love the variety of tastes and textures!

2. Try something new every day

Try a new vegetable, a new recipe, or try eating vegetables in a way that you don’t normally eat them. Or get more bang for your buck by using up ageing veggies, and eating the parts that you usually throw away!

3. Love your legumes

Did you know that 2016 is International Year of the Pulse? Or that legumes are in the vegetable AND protein food groups? Pulses, beans and legumes are a cheap and versatile source of fibre, protein plus many other important nutrients.

What’s in a colour?

RED

Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.

PURPLE /BLUE

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

ORANGE/YELLOW

Carotenoids give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.

GREEN

Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

BROWN/WHITE

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

 

For more information go to http://www.nutritionaustralia.org/national/national-nutrition-week