Zucchini and cheese fritters

Zucchini is a vegetable that provides vitamins, minerals and antioxidants. In addition, it is very versatile in the kitchen. Discover how to prepare it in fritters.

Last update: 26 March, 2022

Zucchini and cheese fritters are an interesting option to take advantage of this vegetable. Although its daily consumption is not recommended, since it requires a frying process, it can be prepared occasionally to enjoy a different recipe with this food. Did you know that it is an interesting source of micronutrients?

As compiled in an article published in the magazine Nutrients, the zucchini It is a significant source of beta carotene, vitamin C, minerals and phenolic compounds. Due to this, its intake contributes to improving the quality of the diet. Let’s see in detail how to prepare it in some exquisite fritters.

Zucchini and cheese fritters

It is important to consider that the zucchini and cheese fritters should be reserved for a specific moment, since they are abundant in calories, carbohydrates and fat. So that, It is also not advisable to consume them in excessive amounts.

Ingredients

  • 2 large zucchini.
  • 3 eggs.
  • 75 grams of Parmesan cheese.
  • 150 grams of flour.
  • 20 centiliters of milk.
  • 1 tablespoon of yeast (10 grams).
  • 5 centiliters of extra virgin olive oil.
  • Salt to taste.

It is important to mention that the quality of the courgettes can determine the final result. If you have the opportunity, choose those from organic farming. These do not have pesticides on their surface, so their flavor will be much more authentic. In addition, they will concentrate greater antioxidant phytonutrients inside.



Preparation of zucchini and cheese fritters

  • You have to start by cutting the zucchini. The finer the better. Therefore, you can use a mandolin to facilitate the task.
  • At the same time, it will be necessary to separate the yolk from the whites of both eggs. Also grate the Parmesan cheese. You can use another one that you like and that melts well, such as the mozzarella.
  • In a bowl, mix the yolks and the cheese. Also, add the olive oil little by little.
  • Immediately afterwards, the milk is incorporated without stopping stirring at any time.
  • Once the texture is homogeneous, it will be time to add the flour. It is always better to sift it first to avoid lumps. Then, add the yeast and finish mixing.
  • It only remains to incorporate the cut zucchini into the dough and add salt to taste.
  • The egg whites that were reserved must be beaten until they reach the point of snow, and then incorporate them with enveloping movements into the bowl with the yolks. The result should be a fluffy and smooth cream.
  • To finish, heat the oil in a saucepan and add the fritters until golden brown on both sides.
  • After removing them from the heat, they are placed on absorbent paper to remove excess oil.
  • Once they are warm, you can consume them.
Zucchini and cheese fritters are ideal for breakfast or a snack. Of course, they should be eaten in moderate portions.

Zucchini Benefits

It is worth doing a brief review of the main benefits of including zucchini in the diet. To experience them, it will be necessary to include the food in the context of a varied and balanced diet that contains all the groups of nutrients.

Helps prevent constipation

Zucchini is a source of fiber. This substance is not digested in the body, but It can increase the volume of the fecal bolus. From here, a greater activation of the mechanoreceptors of the digestive tube is experienced, which causes more intense peristaltic movements.

According to a study published in Handbook of Experimental Pharmacology, it is essential to cover the daily requirements of fiber to avoid constipation. In addition, it will be necessary to complement this dietary pattern with the consumption of water in adequate quantities, greater than 1.5 liters per day.

With that, the fiber will be much more efficient when performing its functions, as well as better lubrication of the food bolus.

Prevents the development of complex pathologies

Like many other vegetables, zucchini is a source of phytonutrients with antioxidant capacity. These elements have shown to be able to prevent the development of chronic pathologies.

In particular, neutralize the formation of free radicals and their subsequent accumulation in the body’s tissueswhich maintain the state of homeostasis in the internal environment.

Help in weight control

Zucchini fiber has a satiating power. It is capable of delaying the rate of gastric emptying and preventing appetite from appearing after a few hours. This is evidenced by research published in the journal European Journal of Clinical Nutrition.

Because of this, following a hypocaloric diet will become easier with the aim of improving body composition. And it is that many dietary approaches fail because they do not generate enough satiety, which leads to anxiety about eating.

The usual contribution of fiber in the diet helps to maintain a healthy weight.


Make Zucchini and Cheese Fritters

Zucchini and cheese fritters are ideal for taking advantage of these vegetables when they are in season. That way, they don’t go to waste. However, to reap the benefits of the food, it’s best to look for other preparation methods that don’t involve frying.

In this case, it is a recipe for occasional consumption, either for breakfast or a snack. Although the final result is really delicious, it is best to eat small portions so as not to exceed caloric intake. This respects the context of a healthy diet without sacrificing flavor and variety.

You might be interested…