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 🙂
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
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
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)