As with zucchini bread, shredded zucchini can add a nutritional boost to pancakes. Folding in whipped egg whites produces truly fluffy pancakes that are brightened with lemon essence. The batter can be prepared the night before, but it’s best to leave it out at room temperature for about one hour before using. Top with berries and maple syrup.
2 cups (500 mL) grated zucchini
1 cup (250 mL) ricotta cheese
4 large free-range eggs, separated
2 Tbsp (30 mL) coconut sugar or other raw style sugar
Zest of 1 lemon
Juice of 1/2 lemon
1 cup (250 mL) organic oat flour
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
1 Tbsp (15 mL) unsalted butter or coconut oil
Place zucchini in colander, sprinkle with salt, and let rest while you prepare batter.
In large mixing bowl, stir together ricotta cheese, egg yolks, sugar, lemon zest, and lemon juice. In separate bowl, stir together flour, cinnamon, baking powder, baking soda, and salt. Gently stir flour mixture into cheese mixture.
Beat egg whites with electric mixer or whisk until soft peaks form. Stir about one-quarter of the egg whites into ricotta mixture and then fold in remaining whites gently but thoroughly. Squeeze excess water from zucchini in colander, then fold into batter.
Heat skillet over medium heat. Add butter or coconut oil to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes per side, or until golden. To keep pancakes warm, transfer them onto baking sheet in preheated 200 F (90 C) oven as you go.
Each serving contains: 344 calories; 18 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 3 g fibre); 403 mg sodium
Power up with protein
Most of us know that protein is important for building muscle mass—but how much should we eat, and when? After exercising, chow down on foods that contain no more than 10 to 20 grams of protein. These Zucchini Ricotta Pancakes are packed with 18 grams of strength-promoting protein, making them a smart (and delicious!) post-workout meal.
source: "Squash It!", alive #383, September 2014
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.