Courgette fritters

Courgette fritters are crispy on the outside and soft on the inside. They are a great, light summer dish and something for the whole family. You can eat the fritters hot or cold and even take them to a picnic in the park.  

Serves: 4

Preparation time: 45 minutes 

If you can, use organic ingredients for this recipe. Although we are unsure whether eating organic food reduces breast cancer risk, organic food contains less pesticide residue. We know that certain pesticides are linked to breast cancer risk, so we recommend eating organic food whenever possible. Read more on pesticides here.
 

Ingredients:  

Courgette fritters :  

2 large courgettes

4 spring onions 

½ bunch of parsley (around 15 g)

1 tsp salt 

2 eggs

¼ tsp pepper

1 tsp paprika powder 

200 g wholemeal flour

1 tsp dried mint 

1 pinch cinnamon

1 pinch nutmeg

Yoghurt sauce  

500 g low-fat natural yoghurt or no-added-sugar plant-based alternative

1 tsp salt  

¼ tsp pepper  

1 clove of garlic – finely chopped  

2 pinches of dill  

For frying  

1 tbsp olive oil

Instructions:  

• Grate the courgettes finely with a kitchen grater and cut the spring onions into fine rings. Finely chop the parsley.
• Mix everything with the salt, eggs, pepper, paprika powder, flour, mint, cinnamon and nutmeg. Let stand.
• While you let the courgette fritter mix stand, mix the yoghurt with the salt, pepper, chopped garlic, and dill. Refrigerate the yoghurt sauce.
• Now it’s time to fry the fritters – Put a tsp of olive oil in the pan and heat over medium heat (where possible, avoid non-stick cookware). Using a tablespoon, spoon the courgette fritter mixture and place it in the pan. Repeat for 3-4 fritters, depending on the size of your pan. Now turn the heat down and fry them on both sides for about 5 minutes.
• Tip: Use a lid if necessary, so that they can cook through. It is better to fry the fritters at a low to medium temperature for a little longer than at a high temperature for a short time. Otherwise, they will burn. Turn them every now and then to check how brown they are.

How to serve:

Serve the courgette pancakes warm or cold with the yoghurt sauce and some baguette on the side.

Why this is good for you  

Courgettes are naturally high in carotenoids (micronutrients with antioxidant properties) that may reduce breast cancer risk. Courgettes also contain very few calories and have a high water content. Maintaining the correct weight for your height is a key part of ensuring you reduce your risk of breast cancer.

Enjoyed this courgette fritter with yoghurt sauce recipe and are craving more like this? Breast Cancer UK’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 

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