KING CABBAGE AND BUTTERNUT SQUASH ROSTI
We make these delicious gut supportive rostis by the dozen and keep them in the fridge in between layers of parchment paper. You can of course always serve them straight away or keep for later and warm them up in a pan – 2 minutes either side and serve on its own (it has a lovely balance of carbohydrates, protein and healthy fats) or for something a bit more substantial serve with poached eggs or bacon or whatever else takes your fancy. It’s a wonderful nourishing snack any time of day but it’s especially handy after school when blood sugar tends to be low along with mood! The key to getting the perfect rosti is to make sure that you squeeze the moisture out of the vegetables once you have grated them before adding them in. I have used King Cabbage in this recipe because it’s in season and it happened to be in my weekly organic vegetable box – you can easily replace this with savoy cabbage. The same goes for the butternut squash – this is what I had on hand – you can easily swap for any other winter squash/pumpkin.
Ingredients
- 200 g shredded King Cabbage
- 300 g grated butternut squash
- 1 small red onion, chopped
- 2 tbsp coconut flour
- 3 large eggs, beaten
- 20 g parsley, chopped
- 1 tbsp olive oil
- 4 tbsp coconut oil
- 1/2 tsp sea salt
- 1/4 tsp freshly ground pepper
Instructions
- Blanch the shredded cabbage in a large pot of boiling water for 1 minute. Strain through a sieve and once it has cooled, ring it out in a clean tea towel - get as much of the moisture out as you can. You can then place it in a large bowl.
- Ring out the moisture from the grated butternut squash using a clean tea towel - there is no need to blanch the butternut squash. Place in the bowl along with the cabbage.
- Add in the chopped onion, coconut flour, beaten eggs, chopped parsley and olive oil and season with salt and pepper.
- Heat 2 tbsp of the coconut oil in a large pan and use about 1/2 the rosti to make 6 mounds in the frying pan and flatten firmly with a spatula to make fritters. Cook each fritter for 3 to 4 minutes either side on a medium heat until golden on both sides.
- Keep warm in a low oven and cook the rest of the rosti mixture.
Notes
THE SCIENCE BIT
Researchers have identified nearly 20 different flavonoids and 15 different phenols in CABBAGE, all of which have demonstrated antioxidant activity. There are literally hundreds of varieties of cabbage grown worldwide. Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables – phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes. Rich in vitamin K, cabbage provides 85 percent of the body’s daily requirement. This is very important, not only for bone metabolism but by limiting neuronal damage in the brain. The 54 percent daily value of vitamin C supplied to the body with one serving of cabbage is impressive, too – even more than oranges – which can help scavenge harmful, pro-inflammatory free radicals and protect against infection. Cabbage is also an excellent source of fibre, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). It also provides iron, magnesium, phosphorus, calcium for strong bones, and potassium for supporting adrenal function.
