Recipes by Julie Rennie | Nutritional Breakdown by Sally Fraser
Vegetable fritters with minted yoghurt dip
The perfect energising breakfast for morning runners
A healthy and tasty snack or side dish for hungry runners
Fritters
Ingredients
• 250 g zucchini - grated
• ½ cup rice flour
• 1 sprig fresh coriander - chopped
• 1 tbsp grated Parmesan cheese
• 1 small free-range or organic egg - lightly
beaten
• ½ tsp finely grated lemon zest
• 1 tbsp olive oil
• Handful of rocket leaves -
washed and dried
• Celtic sea salt and cracked black pepper
• 1 quantity Minted Yoghurt Dip (see below)
Method
1. Squeeze the grated zucchini dry in a tea
towel or muslin and place in a medium sized
bowl.
2. Add the rice flour, coriander, Parmesan
cheese, egg, lemon zest, salt and pepper
to the bowl and mix with your hands.
3. Divide the mixture into six evenly sized
balls and flatten slightly into patties.
4. Dust each pattie with rice flour.
5. Chill in the refrigerator for 15 minutes.
6. Heat olive oil in a large non-stick frying
pan.
7. Cook the patties for 3 minutes on each side or
until golden and cooked through.
8. Serve with Minted Yoghurt Dip and rocket leaves.
Minted Yoghurt Dip
Ingredients
• 1 cup natural yoghurt
• 8 small mint leaves, finely chopped
• 8 cm length cucumber – grated
Method
Gently combine all ingredients and
place in a small bowl.
Vegetable fritters with
minted yoghurt dip
Makes: 6
Preparation: 30 minutes
Cooking Time: 15 Minutes
Nutritional information per serving
Energy ....................................................... 550kj
Protein ............................................................. 5g
Carbohydrate .............................................. 16g
Unsaturated fat ............................................ 3g
Saturated fat ...............................................1.2g
Fibre ............................................................... <1g
Asparagus and poached eggs
The perfect energising breakfast for morning runners
Ingredients
• 2 free-range or organic eggs
• 1 tbsp white vinegar
• 1 slice spelt or multigrain bread
• 5 pieces asparagus - ends trimmed
• Handful of rocket or watercress leaves -
washed and dried
• 1 tbsp shaved Parmesan cheese
• ½ lemon
• Celtic sea salt and cracked black pepper
Method
1. Place a saucepan with a steamer over
medium heat and half fill with boiling
water.
2. Break the eggs into a cup to ensure the
yolks are intact.
3. Fill a deep-sided saucepan with at
least 10 cm of simmering water.
4. Add the vinegar to the water.
5. Stir the water with a spoon, creating
a small whirlpool. Drop the eggs
one at a time into the centre of the
whirlpool.
6. While the eggs are cooking, toast the
bread.
7. Place the asparagus in the steamer
for 90 seconds.
8. Remove pan from heat and squeeze lemon juice on top of asparagus.
9. Place toast on a plate and arrange the rocket or watercress leaves and asparagus on top.
10. Remove the eggs with a slotted spoon and drain well.
11. Place the eggs on the toast and asparagus, sprinkle with the Parmesan shavings and season
with salt and pepper.
Makes: 1
Preparation Time: 15 minutes
Cooking Time: 5 minutes Nutritional information per serving
Nutritional information per serving
Energy ...................................................... 1397kj
Protein ...........................................................23g
Carbohydrate .............................................. 16g
Unsaturated fat ............................................8g
Saturated fat .............................................. 7.2g
Fibre ................................................................. 3g
Recipes from:
The Metabolic Clock Cook Book
by Julie Rennie
(Rockpool Publishing, $25),
www.rockpoolpublishing.com.au
September/October 2013 www.womensrunning.com.au www.womensrunning.com.au September/October 2013 65
Sally Fraser – 01 September, 2013