Superfood Pancakes

 

Especially when you follow this recipe says Kat Ashmore. She worked as an assistant to Martha Stewart and now she's striking out on her own with a new cookbook called Bit Bites. Kat came by Tonia's Kitchen to talk about her recipe for Superfood Pancakes that are actually based on Cauliflower, which really takes on just about everything you send its way. Kat told Tonia she mixes all the ingredients in a blender and only has to fry them for a few minutes. They're way healthier than standard buttermilk pancakes, and just as tasty!

Powerful Fritters

   

Thinking about those tasty fried morsels known as fritters, the first thing that probably wouldn't come to mind, is that of a power food.  But that's exactly what these fritters are!  Camilla Saulsbury, who wrote The Chickpea Flour Cookbook, stopped by Tonia's Kitchen to talk about her delicious idea for Power Veggie Fritters.  Not only do they pack a nutritious punch, but they really taste good.

Camilla says the key to keeping the fritters healthy, is the use of Chickpea flour, which contains far more nutritional value then just regular flour.  Combine that with the vegetables you'll use, and you're looking at a very powerful snack!

• 4 -1/2 cups shredded zucchini (about 4 medium, 2 lbs)
• ¾ teaspoon fine sea salt, divided
• ¾ cup chickpea flour
• 1 teaspoon baking powder
• 2 large eggs, lightly beaten
• 1 cup finely chopped green onions
• 2 teaspoons Sriracha
• 2 tbsp olive oil

INSTRUCTIONS

1. Set a mesh sieve or colander over the large bowl; line with a clean dish towel
2. Place zucchini on top of towel and sprinkle with ½ teaspoon of the salt. Let stand for at least 30 minutes
3. Gather the ends of the dish towel together and squeeze as much liquid as possible from the zucchini into the bowl; discard liquid and place zucchini in bowl.
4. Add the eggs, green onions, chickpea flour, baking powder, Sriracha, and remaining salt to bowl; mix with wooden spoon until well blended.
5. Heat 1 tbsp of the oil in a large skillet over medium heat. Working in batches, drop ¼ cupfuls of zucchini mixture into skillet, flattening slightly; cook until golden and crisp, about 3 minutes per side. Transfer fritters to a paper towel-lined plateRepeat with remaining batter, adding remaining oil as needed.

NOTES

*You can keep the fritters warm in a 200°F oven as you cook the batches.

*Feel free to vary these with your favorites herbs (e.g., basil, dill,cilantro) or a bit of cheese (e.g., ⅓ cup grated Parmesan or 1 cup sharp Cheddar).

Pancakes Can Be a Superfood Too

Especially when you follow this recipe says Kat Ashmore. She worked as an assistant to Martha Stewart and now she's striking out on her own with a new cookbook called Bit Bites. Kat came by Tonia's Kitchen to talk about her recipe for Superfood Pancakes that are actually based on Cauliflower, which really takes on just about everything you send its way. Kat told Tonia she mixes all the ingredients in a blender and only has to fry them for a few minutes. They're way healthier than standard buttermilk pancakes, and just as tasty!

The Powerful Egg

   

When discussing superfoods, the Frittata isn't the first thing that comes to mind...but this one has more superpowers than Superman himself!  Heather Connell who wrote the cookbook, Powerful Paleo Superfoods, stopped by Tonia's Kitchen to talk about her recipe for a Frittata with tomatoes, zucchini and basil.  She told Tonia they make for an especially hearty dish that can be made for any meal of the day.  Possibly the best thing about them (other than the taste, of course!) is how adaptable they are to whatever ingredients you have on hand.  Try them with spinach or kale sometime.

Frittata with tomatoes, zucchini, and basil              

Makes 6 to 8 servings


1 tablespoon (14 g) coconut oil (or bacon grease or ghee)
2 medium zucchini, cut into rounds and quartered
2 scallions, finely diced
1 tablespoon (1 g) fresh basil, chopped
1 cup (150 g) cherry tomatoes, halved
Sea salt and freshly ground black pepper
10 large eggs


Preheat the oven to 425°F (220°C, or gas mark 7).


In a 10-inch (25 cm) ovenproof skillet over medium heat, warm the oil. Add the zucchini; cook, covered, stirring often, until tender, about 3 to 5 minutes. Uncover and add the scallions, basil, and tomatoes and cook until all the liquid in the pan evaporates, about 2 to 3 minutes. Season with salt and pepper; remove the skillet from the heat.


In a medium bowl, whisk the eggs. Pour the eggs over the zucchini mixture, gently lifting the vegetables to allow the eggs to coat the bottom of the pan.



Return the skillet to medium-low heat, and cook until the sides are set yet still slightly runny on top, 15 to 20 minutes. Place in the oven, and cook until the center is cooked through when tested with a wooden toothpick, about 10 to 15 minutes. Remove from the oven; gently slide a heatproof spatula around the edges and underneath to loosen it from the skillet. Serve immediately.