The Truth About Zucchini

In Charlottesville, VA, where I lived before moving here to CT, neighbors would shamelessly leave bags of zucchini on the front seat of your car if you forgot to lock it overnight. That’s how desperate they were to rid themselves of their overwhelming zucchini bounty. I happened to love zucchini and left my car unlocked in hopes of enjoying my neighbors’ generosity.

Some Other Zucchini Dishes

We had a huge garden growing up and my Mom taught me everything from fried zucchini blossoms to zucchini parmigiana and zucchini fritters. Here on ibskitchn.com I adapted several of these delectable dishes to low fodmap and dairy free, and today I am making zucchini fritters. If you want to try zucchini parmigiana or Pasta with tomato zucchini sauce, just click on these links to find the recipes.

Today’s Fritters Are Not My Mom’s

Today I am making zucchini fritters. They make a yummy sandwich or lunch plate accompanied by a small salad and they freeze beautifully too. I can’t say how long they last in the freezer because my fritter self control is very weak. (sob) However, these are a far cry from my mom’s fritters that she dolloped into at least two inches of hot oil for a fried up gem guaranteed to trigger an IBS attack.

Mine are fried safely in a tablespoon of oil or even just oil spray. They brown on both sides until done and then are placed in a low oven to keep warm while I finish using up the batter. If I am only eating 2 or 3 for now, I then freeze the rest for future lunches or breakfasts.

The Truth About Insoluble Fiber Vs Soluble

You know what is so great about this recipe? Zucchini is a soluble fiber and the FODMAP App says eating 1/2 cup of zucchini is safe for fodmaps; it will not trigger an IBS attack. Unless, of course, you fry it in deep fat. lol.

These fritters also contain grated carrot, chopped scallion stems, and chopped chives, so it is full of healthy, safe ingredients for most IBS folks. It does contain parmesan cheese, but well aged parmesan cheese is lactose free. However, if you can’t have parmesan cheese, just substitute whatever cheese works for you or substitute the same amount in GF breadcrumbs instead.

A Reminder That This Blog Checks For Fodmaps AND Fiber

This website is dedicated to presenting recipes that are not only low in FODMAPS, but also careful about insoluble fiber. While insoluble fiber (like eggplant, artichokes, and all the cruciferous veggies) is hard on the IBS colon, we still have to eat them in moderation because they provide important nutrients. But if you are like me, most of the time, I just can’t tolerate insoluble fiber and I need to stick with soluble fiber plants that don’t send me to the loo for days. (Sorry for the TMI.) This healthy and safe little fritter is just the thing.

INGREDIENTS

2 small zucchini, grated and squeezed dry in paper towels

1 carrot, grated, squeezed dry in paper towels

1/3 cup King Arthur Measure for Measure flour

1/2 tsp Baking Powder

1/4 cup Parmesan cheese, grated

1/4 cup chopped chives

1/4 cup chopped scallion light green stems (not the white bulbs)

1 egg, slightly beaten

1/4 tsp grated nutmeg or ground nutmeg

1 to 2 Tbsp. olive oil or canola oil for frying or oil spray

Salt and Pepper to taste

DIRECTIONS

Assemble all your ingredients. Turn the oven to 200° degrees to keep the fritters warm while you continue frying them.

Grate the zucchini and press it dry with some paper towels. Set it aside. Do the same with the carrot. Slightly wet is OK because you need some moisture for the batter.

Chop up the chives and the scallion stems or whirl them briefly in a food processor. Set aside.

In a small bowl, place the egg and beat lightly with a fork. Set it aside.

In a medium bowl, combine the grated zucchini, carrot, flour, egg, baking powder, nutmeg, salt and pepper, parmesan cheese, chives and scallion stems. Stir to combine.

Set a non-stick skillet with oil spray or heat 1 Tbsp of olive oil until hot and shimmering. Using a small scoop or tablespoon, dollop in 4 or five mounds of batter. (Size of a golf ball ). Using a spatula, slightly press down the fritters until they are about 1/4 inch thick. Cook for 1 to 2 minutes per side, or until golden brown on both sides and done in the middle. When done, remove the fritters to a paper towel lined cookie sheet and place in the oven to keep warm while making the rest of the fritters.

Serve with salsa, or honey mustard or green goddess dressing. When I serve these fritters, I often include a Greek salad made with tomatoes, cucumbers and kalamata olives. So yummy for lunch.

After freezing them, you can warm them up for 25 seconds in a microwave, put them in a sandwich and they still taste delicious.