Sweet Potato Fritters
Made using sweet potato and courgette and sweetcorn, these veg-packed fritters are the ideal way to start your day with plenty of healthy vegetables.
From the book
How Not to Eat Ultra-Processed: Your 4-week plan for life-changing healthier eating habits
Debunking the myths surrounding ultra-processed foods and answering common questions.
A guide for making a huge difference to your diet through small, achievable changes.
Simple recipes for every meal of the day to help you start your unprocessed journey.
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Introduction
These sweet potato fritters are ideal when you have a little more time in the morning – for example on a weekend for brunch. If you make more than you need, you’ll have some for mid-week too! This recipe is packed full of flavour as well as plant-based foods, making it ideal for encouraging gut diversity. I like to make a big batch to keep in my freezer for when I need a quick, nutritious breakfast, stress-free lunch (served with a salad) or simple snack (with a dip). Top with a poached egg for breakfast.
Benefits: Sweet potatoes contain beta-carotene, an antioxidant which is converted into vitamin A in the body, alongside antioxidants like vitamin C and manganese, which can help to protect against oxidative stress and reduce the risk of diseases.
Top tip: If you have a food processor, use the grating attachment to save time when preparing the sweet potatoes and courgette.
Ingredients
| olive oil (decanted into a spray bottle is ideal) | |
| 2 medium | sweet potatoes, peeled and grated (about 340g grated weight) |
| 1 medium | courgette, grated roughly (about 160g grated weight) |
| 80g | sweetcorn |
| 100g | feta cheese, crumbled |
| 2 tsp | smoked paprika |
| 4 | garlic cloves, peeled and crushed |
| zest of 1 lemon | |
| ¼ tsp | dried chilli flakes (optional) |
| 2 small to medium | eggs, or 1 large egg |
| 100g | plain flour |
Method
Preheat the oven to 220°C/ 200°C fan. Line a baking tray with non-stick baking paper and spray with oil.
Place the grated sweet potatoes and courgette into a colander set over the sink. Squeeze out as much liquid as possible (the more liquid you squeeze out, the better the fritters will hold their shape). Place into a large bowl.
Add the sweetcorn, crumbled feta cheese, smoked paprika, crushed garlic, lemon zest and chilli flakes (optional), and mix well to combine.
In a small bowl, beat the eggs using a fork before adding them to the grated vegetable mix, along with the flour. Mix well to combine.
Using 2 tablespoons (though you may find it easier to shape with your hands), make about 12 equal-sized patties, then place each patty onto the prepared baking tray. Flatten the patties slightly, and spray with a little extra oil.
Bake in the oven for 25–30 minutes, or until crisp and golden on the outside and cooked completely through on the inside. Use a spatula or palette knife to gently turn the patties halfway through cooking. For crispier patties, cook in a non-stick frying pan (that has been sprayed with a little oil), over medium heat for about 5–7 minutes on each side (make sure the base of the patty is fully cooked and comes away easily before turning).
Serve 3 to 4 warm patties with poached eggs for breakfast – or with salad and a dip for lunch or as a snack. Storage: Serve warm immediately after cooking, or leave to cool before covering and chilling in the fridge for up to three days before reheating. Alternatively, freeze for up to three months.
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