Category Archives: Fritters

spiced pea and corn pancakes

About 6 months ago I subscribed to a new magazine called HealthSmart which I quite enjoy.  It is published by readers digest and I got onto their website today looking for a carrot cake recipe they mentioned in this months mag.  I couldn’t find the cake recipe, but found these instead which I thought looked rather good and I particularly liked that they have oats in them.  So I thought I would give them a go and they are really yummy!

The type of curry paste you use will greatly vary the flavour of these pancakes.  I used a Malaysian curry paste which isn’t very hot, but you could use a green or red Thai curry paste which would add a bit of a chilli kick, or even tandoori paste (which I think I will try next time).  I would imagine that the addition of some fresh herbs, like coriander would also be good.

I served my pancakes (actually they look more like pikelets) with some really yummy plum & apple chutney I had made recently and it teamed really well with them.  Mango chutney,  tomato relish or even just natural low fat yoghurt (or natural yoghurt with a little horseradish in it) would also work well.  Or you can eat them just as they are.

You can find the original recipe here on the readers digest website.  Of course I changed it a little.  I used a greater amount of wholemeal flour and I just threw the frozen peas and corn in without thawing them, patting them dry etc etc, and hey, they worked out just fine!!  I also used such a small amount of oil (less than 2 teaspoons, where the original recipe mentions 2 Tablespoons!) when cooking them – in my new Tefal non-stick flat frying pan, which I LOVE! 🙂

Give them a go.  They are quick, easy, healthy and yummy.  What a great after school snack for hungry kids!

Enjoy 🙂

spiced pea and corn pancakes

makes 18

  • ½ cup wholemeal flour
  • ¼ cup plain flour
  • 1 ½ teaspoons baking powder
  • ¼ cup rolled oats
  • 2 teaspoons curry paste
  • 150 ml low-fat milk
  • 2 eggs, lightly beaten
  • 1 cup frozen corn kernels
  • 1⅓ cups frozen peas
  • ½ red capsicum, deseeded and diced
  • 1-2 teaspoons vegetable oil

1. Sift the plain and wholemeal flours and baking powder into a bowl, adding any bran left in the sieve. Stir in the oats, corn, capsicum and peas and salt and pepper if you like.

2. Blend the curry paste with 2 tablespoons of the milk, then stir this into the remaining milk and add the beaten eggs.

3. Make a well in the middle of the dry ingredients and add the eggs and milk. Mix until well combined.  Leave the batter to stand for 5 minutes to thicken.

4. Heat a large, heavy-based (Tefal 30cm) non-stick frying pan over a medium heat, then brush with a little of the oil. Using a large spoonful of batter per pancake, cook them in batches for 2–3 minutes until golden brown. Turn the pancakes over using a spatula, then cook the other side for 2–3 minutes. Remove from the pan and keep warm in a low oven while you cook the remaining batter. Serve warm.

 

Each pancake/pikelet has 60 calories and almost 2g of fibre

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Japanese Pancake – Okonomiyaki

Last Sunday the weather was so lovely that my husband and I decided to be tourists in our own city and went for a wander through The Rocks.  Of course we couldn’t miss walking through the market there and worked up quite an appetite doing so. 

There were plenty of food venders there to choose from and we set about finding a ‘healthy’ snack option.  That was when we saw these delicious looking pancakes being made.  Even though we frequent Japanese restaurants, I had never seen these pancakes before.  Called Okonomiyaki, there were 4 varieties to choose from – chicken, beef, seafood or vegetable.  All were chock full of vegetables and you know what a fan of vegetables I am, so that was it, decision made.

Okonomiyaki is a savoury Japanese style pancake that is made with a batter, shredded cabbage, other fresh grated/sliced vegetables & some type of meat/seafood – batters and fillings vary between the different regions of Japan. 

According to wikipedia, the name is derived from the word okonomi, meaning “what you like” or “what you want”, and yaki meaning “grilled” or “cooked”.  Normally they are served topped with mayonnaise, a Japanese style barbecue sauce and are sprinkled with bonito flakes which appear to ‘dance’ as they move around in the heat rising from the pancake.

The one we ordered contained chicken as well as a stack of vegetables and we asked for only a little of the bbq sauce on top.  It was so yummy I couldn’t wait to try making them at home.  So after googling for ideas, I set about assembling my own version this afternoon, copying the vegetables in last weeks version (but you could pretty much use whatever you like – whatever is in the fridge) but omitting the chicken, and they turned out great.  Quick, easy and oh so healthy with all of those veggies tucked inside.  They were so tasty that they didn’t need any sauce or topping.

They make quite a decent sized snack which fills you up, but doesn’t leave you feeling heavy.  Perfect!

Please, Enjoy 🙂

My version of the Japanese (Vegetable) Pancake “Okonomiyaki”

  • 1/6 of a cabbage, shredded (about 3 cups)
  • 1 cup green beans, sliced into 3cm lengths
  • ½ small red capsicum, sliced
  • 1 zucchini, halved lengthways and sliced thinly
  • 1 carrot, grated
  • 3 eggs
  • 1 cup wholemeal flour
  • 1 cup water (supposed to be dashi, but I didn’t have any)
  • 2 tspn Massel vegetable or chicken stock powder (for flavour since I didn’t have dashi)
  • pepper

In a large bowl mix together all of the chopped vegetables

In a smaller bowl, whisk together eggs, then gradually add flour.  Add water slowly and when fully mixed in and smooth, add stock powder and pepper.  Pour onto vegetables and mix well

Heat a small non-stick pan (with a matching lid – I used a saucepan lid) over low heat. Add a small amount of oil (1/2 tspn approx) and swish around to spread across base of pan. Using a large spoon, spoon about 3/4 cup of mixture into pan and flatten slightly with the back of the spoon.  Place the lid on the pan and cook over low heat until golden brown about 3-4 minutes.

Carefully flip pancake over and cook other side for 2-3 more minutes.

And there you have your delightful, delicious, chock full of veggies – japanese pancake ready to eat 🙂

Each pancake has 160 calories, 8g protein & 6g of fibre

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Apple Oat Pikelets with Berries and Yoghurt

Delicious chunky, wholesome pikelets with the goodness of apple and oats – yum!

I can’t believe people will buy pre-cooked pikelets or pancake shaking mixes when they are so easy (and cheap) to make from scratch.

These pikelets made a fabulous Sunday afternoon snack with a lovely cup of tea, but would also go well for breakfast.  They are quite filling and feel very decadent, without supplying a ton of calories 🙂

The mix was really quick and easy to make and only dirtied 2 bowls, which was great as I hate doing the washing up!  I topped them with a store-bought 100% fruit blackcurrant jam and natural yoghurt but lemon butter or honey would also be good toppings.

Apple Oat Pikelets topped with berries and yoghurt

Makes 12 pikelets

1 large apple, grated

3/4 cup self raising flour (I used 1/2 wholemeal, 1/2 white to help increase fibre and lower the G.I.)

1/2 cup whole rolled oats

2 Tbspn brown sugar

3 teaspoons of olive oil

1 egg

1/2 cup low fat plain yoghurt

1/4 cup low fat milk

A small amount of oil, extra (around 1 teaspoon) to cook pikelets

100% fruit jam or fresh/frozen berries to serve

Natural yoghurt to serve

Method

Place grated apple, flour, oats and sugar in medium sized bowl.

In a smaller bowl, whisk egg and add oil, yoghurt and milk.

Add wet ingredients to dry ingredients and fold through until fully combined.

Heat a non-stick pan over medium heat and brush with a tiny amount of oil. Spoon heaped tablespoons of mix into pan and cook for around 2 minutes.  Using a spatula, turn the pikelets over and cook for approximately 2 more minutes on the other side.

Remove from pan and keep warm on a tray placed in a warm oven while cooking the rest of the mix.

Top with either fresh berries, cooked berries or 100% fruit jam and natural yoghurt to serve.

Makes 12 pikelets

Plain pikelets have 86 calories each

Seved with 1 heaped teaspoon of 100% fruit jam and 1 tablespoon of yoghurt each = 104 calories each

Plain pikelets can be frozen for up to 1 month.  Reheat in oven or microwave or you could even try toasting them!

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Vegetable Pikelets with Avocado Topping

Avocadoes have been lovely lately and very reasonably priced 🙂

Avocadoes are a wonderful source of many important nutrients such as Vitamins A, C & E, folate and fibre.  They are also one of the few fruit that contain fat, however this is monounsaturated fat which is a healthy fat that our bodies like and use.  This fat helps to provide the creamy texture which makes avocadoes a wonderful topping on toast, bruschetta, dry biscuits and in this case, vegetable pikelets. 

The idea for these pikelets came from a visit to the Harvest Picnic in Werribee Park, Melbourne about 5 years ago!  The people on the stand promoting avocadoes could not make these pikelets fast enough.  The original recipe actually had avocado in the pikelet mix and used carrots instead of pumpkin and tomato instead of red capsicum.  I think they taste just as good my way.  Another adaptation would be to add some grated tasty or parmessan cheese to the mix.  This would however greatly increase the fat content and consequently, calories.

As it is, this recipe is really quick and easy to whip up and could also be a good one for the kids to try.  They would make a great after school snack and what a great way to get more vegies into the kids!! Enjoy 🙂

Vegetable Pikelets

1 small red onion, diced finely

1 cup of grated pumpkin

1 medium zucchini, grated

1 small red capsicum, finely chopped (1/3 cup approx)

3 Tbspn wholemeal self raising flour

1 egg, beaten

3 Tbspn low fat milk

Small amount of oil or spray for cooking (approx 2 teaspoons)

1 ripe avocado, mashed

1-2 Tbspn fresh coriander, chopped

Juice of 1 lemon or lime to taste

Salt and Pepper to taste

Method

Combine vegetables and flour.  Mix through egg and milk.  Season with salt and pepper.

Brush non stick frying pan with a tiny amount of oil or spray and place over heat.  Drop tablespoonfuls of batter into pan and cook until brown.  Flip over and cook a further 2-3 minutes. 

Place on a baking tray and bake in pre-heated moderate oven (160 degrees) for 10-15 minutes.

Remove from oven and top with avocado topping.  Serve immediately.

When it’s not avocado season you could top them with a really good tomato or mango relish

Avocado topping…

Mix coriander through avocado, then add juice to taste.  Spoon onto pikelets just before serving

Makes 20 pikelets

Each little pikelet has 188kJ or 45 calories when topped with avocado (a little less if you use relish)

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Zucchini, Corn and Fetta Fritters

Initially inspired by a lovely looking recipe I saw in the March issue of Notebook for zucchini, pea and haloumi fritters while out and about.  Only that when I got home I didn’t have any peas (but I had corn) or haloumi (but I had fetta), thus these were born.   

They were so quick and easy to make.  I used wholemeal flour to help lower the GI and boost the fibre (although with the zucchini and corn they are already quite high in fibre.)  If you want to limit the fat content, you could use low fat fetta (I only had full fat on hand)

I served them with a delicious homemade mango chutney, however tomato chutney, natural yoghurt or tzatziki would also go well with them.

They are definitely a delicious snack, but they would also make a great light lunch served with a green salad.

Zucchini, pea and fetta fritters

Makes 9 large (low calorie) fritters

  • 1 large zucchini, grated
  • ½ cup frozen corn
  • ¼ cup wholemeal self raising flour
  • 50g fetta cheese, crumbled
  • 1 spring onion or 3-4 chives, finely chopped
  • 1 teaspoon Massel vegetable stock powder (or you can use salt)
  • Pepper
  • 1 large egg, lightly whisked
  • Small amount of olive oil for cooking (2 teaspoons approx)
  • To serve: natural yoghurt; tzatziki; tomato or mango chutney

Place the zucchini, corn, flour, spring onion, fetta, stock powder and pepper in a large bowl.

Add the egg and stir until well combined.

Heat a very small amount of oil (as little as 1/2 teaspoon if possible) in a non-stick frying pan over medium heat.

Spoon large tablespoonfuls of mixture around the pan, allowing a small amount of room for spreading.

Cook for 3-4 minutes or until fritters are golden. Use a spatula to turn and cook the other side for a further 2-3 minutes. To test if the fritters are cooked through, gently press the middle of each fritter to see if it is firm. 

When cooked, transfer to a plate lined with paper towel. Repeat with remaining mixture.

Serve immediately, while fritters are still warm with yoghurt or chutney if desired.

Each fritter, cooked with minimal oil (and not including condiments) contains a tiny 60 calories  🙂 WOW!

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