Rainbow Vegetable + Quinoa Fritters
Eating a diverse range of whole plant foods is one of the best things you can do for your gut health.
Breaking the monotony of daily food choices is a common challenge. Whether it's our favourite vegetables, kid-friendly options, or supermarket convenience, various factors shape our eating habits. While the health benefits of consuming more fruits and vegetables are well-known, the importance of variety is often overlooked.
Recent nutrition research reveals that the variety of plant-based foods in our diet, known as “diet diversity,” significantly impacts our health, particularly our gut health. A diverse plant-based diet correlates with a diverse microbiome, promoting overall well-being. Tim Spector, an expert in microbiome research recently shared his Top 5 Tips for Improving Gut Health:
Eat a diverse range of whole plants, optimally aim for at least 30 different plant foods in a week
Eat the rainbow - colourful plants contain polyphenols, a defence chemical in plants that the gut microbiome use as energy (prebiotic)
Eat fermented foods - small amounts regularly is best, improves your gut microbes and immune system
Give your gut a break - if you eat within a 10 to 12 hour window you give your gut microbiome a rest overnight.
Avoid ultra-processed foods - too many chemicals from ultra-processed foods, such as sweeteners, emulsifiers, preservatives etc have a negative affect on your gut microbiome
Not sure how many plant foods you eat in a week? Download this FREE and insightful diet diversity tracker.
To put this knowledge into practice, try these delicious veggie fritters containing 9+ different types of plant foods in one sitting. I love making them in advance and reheating on the stove for an easy breakfast or lunch.
Rainbow Vegetable + Quinoa Fritters
Makes: 10-12 fritters
Ingredients:
1 cup corn kernals (fresh or frozen)
2 small zucchini, grated
1/2 bunch spring onions (scallions), white and light green parts, finely chopped
1 red capsicum, seeds removed, finely diced
1/2 cup parsley leaves, chopped
3 large eggs, whisked
1/4 cup chickpea (besan) flour
1/2 cup tapioca flour
1 cup cooked quinoa (tri-colour, if available)
1 teaspoon baking powder
1/2 teaspoon turmeric
1/2 teaspoon fine sea salt
1/2 teaspoon red pepper flakes (optional)
1/2 cup extra virgin olive oil, for frying
Directions:
Combine all the ingredients, expect for the olive oil in a large bowl. Stir well to combine. Let the batter sit for 10 minutes before cooking.
Heat 1/4 cup olive oil in a large heavy-based fry pan over medium-high heat. Drop 1/3 cup of batter for each fritter, pressing down a little with the bottom of the measuring cup. For larger fritters, use 1/2 cup for each. Cook in batches, careful not to overcrowd the pan. Cook until deeply golden and crispy on one side (3-4 minutes), then flip and cook on the other side. Remove from the pan to a wire cooling rack and repeat with remaining batter, adding a little more oil to the pan when needed. If eating straight away, you can keep the fritters warm in a low oven.
To serve, sprinkle with flaked sea salt.
Notes:
Prep ahead: Fritters work well prepared in advance and will store in the fridge for up to 4 days. Reheat in a fry pan with a little oil, to restore crispiness.
Serving suggestions: These fritters are delicous served with avocado slices, lemon, rocket leaves, smoked salmon and chilli jam.