Popular Conditions & Diets
Ingredients
7
Time
20m
Serves
6
Recipe by Kelsey Russell-Murray
Ingredients
7
Time
20m
Serves
6
Snack
Kid-Friendly
30-Minute Meal
Side
2 cups
Broccoli
(1 med crown) chopped into florets
1/2 cup
Whole Wheat Flour
2 Tbsp
Ground Flax
6 Tbsp
Warm Water
1 Tbsp
Dijon Mustard
1/2 cup
Cheddar Cheese
shredded
1/4 cup
2% Milk
1
Steam the broccoli. Add 2-3 inches of water to a medium pot and bring to a boil. Place a colander with broccoli into the steam bath and steam broccoli for 4-5 minutes, until tender but not mushy. Remove broccoli and chop into small pieces.
2
Prepare the flax eggs by whisking ground flax with water in a small bowl. Allow to sit for 5-minutes to thicken.
3
Whisk the flax egg, milk, and mustard together in a large mixing bowl.
4
Add the flour, cheese and broccoli and fold into the liquid mixture until well combined. Add additional milk if mixture is too dry. Mixture should be fairly wet.
5
Heat 1 tbsp. oil in a large fry pan over medium high heat.
6
Scoop ¼ cup portions of the mixture onto the fry pan and flatten with a spatula. Fry on each side for 2-3 minutes. Repeat process until all of the batter has been used, mix makes ~6 fritters.
7
Substitutions: Substitute ¼ - 1/3 cup nutritional yeast for cheddar cheese if dairy-free. Choose milk of your choice – cow’s milk, soy milk or unsweetened almond milk all work well! Use cooking oil of your choice. Substitute all purpose flour if that’s your preference or gluten-free flour to make this recipe celiac-friendly.
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
