Can you have too many courgettes? I don’t think so….. Greek-inspired Courgette Patties

fried courgette patties

One of my favourite discoveries last year, when I visited Greece, was Kolokithokeftedes – Fried Zucchini/Courgette Fritters. A delectable mix of crispy outside and soft interior. Returning home, I dug out a few recipes and inevitably, made some changes to come up with my own version, that fits in well with a Mediterranean style diet and one that is full of vegetables, nuts and, very importantly, FLAVOUR.

These are great fried, but actually easier to make and probably healthier too, if you bake them. Instead of breadcrumbs, I use ground almonds, which help to make them more protein-rich and lower in carbs.
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You can vary the herbs and spices, but for me, mint and basil or oregano, along with freshly toasted and ground cumin and coriander, plus a little smoked paprika, have become the favourites. Add some finely chopped chilli for a bit of a hot kick.

This is good with larger courgettes too, though for the best flavour and texture I choose medium sized ones – up to about 15cm long. You can use any summer squash, as shown here, I have used a mixture of yellow patty pan squash and courgettes.

*It’s important to remove moisture, so after grating them, I lay them on a cloth and then gather it up into a ball and squeeze out as much liquid as I can.
grated courgette and squash

Greek Inspired Courgette Patties (Kolkithokeftedes)

Makes 12 – 15

  • 3 med – large courgettes (about 750g), grated and squeezed * (120 kcal)
  • 1 red onion, finely chopped (44 kcal)
  • 2 cloves garlic, finely chopped (9 kcal)
  • ½ green or red chilli, finely chopped (optional) (2 kcal)
  • 1 egg, lightly beaten (63 kcal)
  • 3 – 4 tbsp fresh herbs, finely chopped (parsley/mint/basil/oregano/coriander) (9 kcal)
  • 100g ground almonds (579 kcal)
  • 100g feta cheese, crumbled (264 kcal)
  • 25g parmesan cheese, grated (80 kcal)
  • freshly ground black pepper and sea salt to taste
  • 1 tsp ground cumin (8 kcal)
  • ½ tsp ground coriander 
  • ¼ tsp smoked paprika (2 kcal)
  • olive oil for frying or baking (40 kcal per tsp)

Mix all the ingredients, except the olive oil, in a bowl. 
mix all ingredients in a bowlall mixed up ready for making courgette patties
If you are going to bake them:

Heat the oven to 200c. Spray or brush a non-stick baking sheet with olive oil. With damp hands, take about a tablespoonful of the mixture, form into a rough ball and then flatten into patties. Lay them on the sheet and finally spray or brush very lightly with a little more oil. Bake on the top shelf for 25 to 30 minutes, turning half way through.

courgette patties ready to go in the ovenbaked courgette patties

If you are going to fry them:

Heat a non-stick frying pan over med-high heat and add enough olive oil to just cover the base. Using a damp spoon, put spoonfuls of the mix into the hot oil and fry on both sides/all over until nicely browned. In Greece I have seen them all shapes and sizes, so go with what suits you!

Kolokithokeftedes at taverna in Limonaria, Agistria couple of examples of Greek kolokithokeftedesKolokithokeftedes near Kalamaki Marina

Either way, lay onto some paper towel to absorb any extra oil. Serve hot, warm or cool.

Delicious served with Tsatsiki (Yogurt and Cucumber dip) and/or a Tomato and Chilli Salsa. 

If you make 12 from this quantity, each one will be just 98 kcal, plus a little for the oil they are cooked in. In the following calculations, I have allowed for 2 tsps, which is approximately what I needed when baking them

Per Patty: kcals 105
Carbs 5.6g Fat 7.7g Protein 5.0g

Moroccan Cauliflower Soup – 90 calories per serving

Is there anything that cauliflower doesn’t lend itself to? So many wonderful ways of using this vegetable! Here is one of my favourites, combining the kick of harissa and warm fragrant spices along with the nuttiness of almonds. The recipe came originally from the BBC Good Food site, which has lots of super ideas, but theirs was much higher in calories. I have used less oil and made the soup less dense, so that it is ideal for a fast day. Beware of the harissa! It can be fiercely hot if you aren’t used to it, so you might want to start with a smaller quantity and taste before adding it all. For a milder kick, you could use a chilli sauce, such as Cholula.

Moroccan Cauliflower Soup

This recipe can be found in my book 5:2 Healthy Eating for Life, available in kindle and print editions from Amazon, worldwide.

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Clementine Cake – a Dairy and Wheat Free Seasonal Delight!

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Turn a few ingredients into a simple and delicious cake or dessert.

I included a version of this recipe in my first book, Focus on Flavour. It is a great way of using eggs and at this time of year, when there is an abundance of clementines (or satsumas or tangerines), it makes a great treat, with the added bonus of having no flour or added fat and being relatively low in sugar. So it is excellent for anyone looking for a wheat / gluten and dairy free cake or dessert.

I first heard of this from Claudia Roden and later came across it on Nigella.com.

I have reduced the sugar significantly, it really does not need to be particularly sweet, let the flavour and sweetness of the fruit shine through!

_MG_9021 If you cut the cake into 12 slices, it comes to less than 180 calories a piece.  We will have it with some lovely thick greek yogurt, or a scoop of chocolate sorbet, as a dessert. A small sliver would go very well with a cup of espresso if you have guests to please….

I plan to freeze half of it.

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