These healthy, low carb and gluten free fritters are perfect for any meal, any time of day! Containing a serve of protein and healthy fats from the eggs and coconut flour, and packed with fibre thanks to the psyllium husk and coconut flour, these fritters will keep you feeling full and satisfied.
What in the world is psyllium husk, you ask?
Psyllium husk is made from the seeds of the Plantago ovata plant. It is commonly used as a fibre supplement (you’ll find it in Metamucil), and sometimes used to fortify bread and cereals to boost the fibre content. You can buy psyllium husk on its own, usually in the health aisle of a supermarket, and use it in cooking, baking or as a fibre supplement (add a tablespoon to a glass of water and drink it).
Psyllium husk is a soluble fibre that is able to pass through our digestive system without being completely broken down or absorbed. In the intestines it will absorb water (so make sure you drink plenty of water when using it) and form a thick viscous gel that resists digestion. Here it will bind to bile, fat and other toxins to promote excretion. This soluble fibre also adds bulk to stools, helping to relieve constipation or diarrhoea, and is said to help lower cholesterol (by binding to bile which carries cholesterol for excretion) .
Psyllium husk also has prebiotic effects. A small portion of the husk can be fermented by bacteria in the gut, nourishing and feeding healthy gut bacteria such as Bifidobacterium . The fermentation process from psyllium husk is slow, reducing bloating, and produces short-chain fatty acids (SCFAs), which are known to be beneficial for health .
Low Carb Zucchini Fritters (gf)
- 2 whole free range eggs
- 1 small or 1/2 large zucchini, grated (approx. 1 cup grated)
- 2 sprigs parsley, chopped
- 1 tbls coconut flour
- 1 heaped tbls psyllium husk
- pinch sea/rock/himalayan salt
- Extra Virgin Olive Oil, for cooking
- Heat a non-stick cooking pan on medium heat.
- Crack eggs into a bowl and whisk.
- Grate zucchini and add into the bowl with the eggs. Add in all other ingredients (except for the extra virgin olive oil) and mix until combined.
- Add about 1 tsp extra virgin olive oil to the pan, enough to lightly cover the area you will pour the fritter mixture onto. Pour about 1/4 of the fritter mixture onto the pan and lightly press down with the back of a spatula. You can use more or less or the mixture depending on the size you want your fritters. Just don’t make them too thick or they don’t cook through well.
- Cook for a few minutes each side until browned and cooked through.
- Repeat steps 4-5 for the remaining of the mixture.
- Serve up on their own, or add a fresh salad, or top with smoked salmon or a poached egg for a larger meal.