Sometimes it's really difficult to get the right nutrients into your children for a whole variety of reasons. So making their meals as nutrient rich as possible is really important. These fritters are hearty and nutrient dense and a great way to include lots of vegetables in one meal. They are ideal for supper or used cold in a packed lunch. . The inclusion of the feta is optional if you are dairy free or vegan, they are just as tasty without it.
Quinoa is a great source of vegetarian protein, as unlike many other grains, it is considered a complete protein,. Other types of grains lack adequate amounts of the amino acids lysine and isoleucine. Lysine is mainly essential for tissue growth and repair. By contrast, quinoa has significantly greater amounts of both of these, allowing the protein in quinoa to serve as a complete protein source.
The antioxidant flavonoid quercetin is also especially plentiful in quinoa. In fact, the concentration of this flavonoid in quinoa can sometimes be greater than its concentration of high-flavonoid berries like cranberry.
It is also high in fibre, containing twice as much as other grains, making it a gut-friendly food choice. Add to that the relatively high levels of Iron, Magnesium and B vitamins, means this tiny pseudo-grain is a nutrient dense powerhouse.
As with all grains, it is more beneficial to soak them overnight before cooking as this releases the phytic acid – an anti-nutrient, which binds up minerals preventing your body from fully absorbing them. It also makes them easier to digest, benefiting those with sensitive digestion.
Makes 8-10 Fritters
· 150g uncooked quinoa or 300g cooked quiona
· 1 medium sweet potato
· 1 medium carrot
· Bunch spring onions or 1 red onion
· 200g leafy greens e.g kale, chard or spinach
· 60g gluten-free rolled oats
· 1 teaspoon cumin seeds, toasted
· 100g feta cheese
· 1 unwaxed lemon
· 3 medium organic free range eggs
· Small bunch parsley or basil
· Small bunch coriander
If cooking the quinoa, cook with double the amount of water, bring to the boil, turn down the heat and simmer for 10-12 minutes until almost all the water has been absorbed.
Meanwhile peel and grate the sweet potato and carrot and add to the quinoa for the last 2-3 minutes of cooking. Make sure all the water has evaporated. Turn out onto a baking tray and spread into a thin layer to cool.
Finely chop the spring onions/red onion and shred the greens. Place in a mixing bowl with the oats and toasted cumin seeds. Crumble in the feta and add zest of the lemon. Add in the herbs, cooled quinoa, eggs and mix well. Place in fridge for 30 mins to cool (if you don’t have time you can omit the cooling)
Line a baking tray with baking parchment. Mould the quinoa mix into 8-10 rough patties with your hands and place on the baking tray. Cook in the oven for 15-20 minutes until the outside of the mixture is starting to crisp up a bit.
Serve with a green salad or steamed broccoli and a dipping sauce made from yoghurt, juice of the lemon and pinch of dried chilli flakes.
If you would like to learn more about how to get the right nutrients for your children or are interested in bespoke meal plans, contact firstname.lastname@example.org.