By Judith Lynn - Paediatric Dietitian

As a food lover, I am always on the lookout for new and interesting recipes to try out in the kitchen. Recently, I came across the recipe for crispy vegetable fritters, and I have to say, it was a true delight. These fritters are packed with flavour, texture, and are a perfect snack, breakfast, or brunch option. They are perfect for picnics, starters, snacks, BBQ's and for all ages from babies upwards. 

Also fantastic for fussy eaters especially if you struggle to get them to eat vegetables. These parcels of deliciousness introduces vegetables in a way a child may like because they have that crispy/ dry outer skin which are easy to pick up and eat with our fingers and hands.

Ingredients:

1. 120g (1 cup )of plain flour

2. 60g (1/2 cup) of cornflour

3. 1/2 teaspoon of baking powder

4. 1/2 teaspoon of salt - leave out if making for weaning babies. 

5. 1/2 teaspoon of black pepper

6. 1 large clove of garlic crushed

7. 4 scallions (spring onions) finely sliced

8. 120mls (1/2 cup) of milk or dairy free milk.

9. 2 eggs 

10. 2 tablespoons of vegetable oil

11. 1 courgette - grated

12. 1 large carrot - grated

13. Vegetable oil for frying

Optional extras: - broccoli, grated potato, chopped fresh herbs etc basil, parsley etc. 

Instructions

1. Begin by mixing the flours, baking powder, salt, and black pepper together in a bowl. This will be the dry mix for your fritters.

2. In a separate bowl, mix together the milk, egg, and vegetable oil until you get a smooth consistency. Then, add the mixed vegetables to the wet mix, and stir until everything is well combined.

3. Now, add the dry mix to the wet mix, and stir until everything is well combined. You should now have a thick batter that you can easily spoon onto a frying pan.

4. Heat up a generous amount of vegetable oil in a large frying pan over medium-high heat. Make sure the oil is hot before adding your fritter mixture.

5. Using a tablespoon, spoon the batter onto the hot oil and fry for 2-3 minutes or until golden brown. Flip the fritters over and fry the other side for another 2-3 minutes. Once fully cooked, remove them from the pan, and place them on a paper towel to drain excess oil.

6. Serve your crispy vegetable fritters warm with your favourite dipping sauce. You can also add a garnish of fresh herbs to add some colour and extra flavour. Tips and tricks 1. You can experiment with different vegetable combinations to create your own unique version of these fritters. Add some grated peppers, sweet potatoes, or even kale for a healthier twist.

2. Make sure your frying oil is hot enough before dropping the fritters onto it. Otherwise, your batter might soak up too much oil and become soggy.

3. Do not overcrowd your pan. Cook your fritters in small batches, leaving enough space between each to ensure they cook evenly.

4. Remember to drain excess oil from your fritters by placing them on a paper towel before serving.

Nutritional Benefits

Crispy Vegetable Fritters present a delightful solution for fussy eaters, especially when it comes to incorporating more vegetables into their diet. These fritters cleverly incorporate the goodness of vegetables like courgette and carrots, which are rich in essential vitamins and minerals, within a deliciously crispy exterior that appeals to all ages. The inclusion of optional vegetables such as broccoli can further enhance the nutritional value, adding a boost of fibre, vitamin C, and iron, which are crucial for a healthy immune system and energy levels. The versatility of the recipe allows for the inclusion of dairy-free milk, making it accessible to those with dietary restrictions. Moreover, the method of preparation preserves the integrity of the vegetables' nutrients while making them more palatable and digestible, especially for young or selective eaters. By serving these fritters, we offer a creative and nutritious option that promises to delight the taste buds while contributing to a balanced diet.

In conclusion, these crispy vegetable fritters are an easy and delicious way to add more veggies to your child's diet. They are crunchy, flavourful, and can be enjoyed as a snack or a light meal. Give this recipe a try and let us know how it turned out!

For more tips about how to get your children to eat more veg read this blog.