zucchini

Greek Zucchini Chips

August 18, 2025 | After School Snacks, Members only, Side dishes

If you’re after a wholesome, veggie-packed snack or side dish, these crispy Greek Zucchini Chips are just the thing. They’re light but satisfying, and incredibly moreish. Baked at a high heat, they develop a beautiful crunch on the outside while staying soft in the middle. With a golden coating of parmesan, smoked paprika and a…

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Zucchini Cheese Sourdough Muffins

July 22, 2024 | Breakfast, Healthy Lunchbox, After School Snacks, Savoury Snacks, Sourdough Baking, Members only

These zucchini cheese sourdough muffins are a simple, savoury bake that makes great use of sourdough discard while delivering a soft, fluffy texture and plenty of flavour. With grated zucchini, cheese and subtle savoury notes, they’re perfect for lunchboxes, snacks or a quick meal on the go. They’re easy to prepare and a practical way…

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Zucchini Haloumi Asparagus Slice

July 12, 2021 | Make-ahead Meals, Vegetarian, Members only

This Zucchini Haloumi Asparagus Slice with a herb salad is a lovely light meal or snack. My kids love a ‘savoury slice’ more so than a frittata or quiche, especially in their school lunch. I think because it tends to hold together better and they like the addition of extra carbs. For a bit of…

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Zucchini Feta Tart

May 10, 2021 | 30 Minute Meals, Vegetarian, Members only

This Zucchini Feta Tart is a quick and easy recipe and makes a beautiful light lunch or dinner. This would also be perfect for an afternoon tea where finger food is served – these can be sliced into fingers for dainty, delicate treats! There is a lot of variation to be had too – change…

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Char grilled Zucchini Salad

February 1, 2021 | Members only, Salads, Side dishes

This Char grilled Zucchini Salad is stunning side to prepare if you have the BBQ on. My kids aren’t fans of the ‘spewkini’. But chargrill it with feta and top with a cracking dressing and I’ve found a winner. This makes a great side to go with any kind or meat, fish, tempeh or as…

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Smoked Salmon Roulade

December 12, 2018 | Make-ahead Meals, Fish & Seafood, Holidays & Entertaining

There are many wonderful things about the festive season. The creation of family traditions, especially those involving delicious food are one of my favourites. My brother in-law made this Smoked Salmon Roulade many years ago for our ‘Melbourne family’ Christmas Day. Since then, I have given it a bit of a Well Nourished make-over, as I do! It’s been a starter for of our Christmas Day feasts ever since.

It makes for a great entertainer, especially as you can make it a day or two ahead and simply slice to serve. It’s quite rich so one or two slices is very satisfying!

It looks quite fussy, but making it to photograph and share with you, I was reminded how very simple it is. It suits gluten-free and grain-free peeps and I’ve included an equally delicious dairy-free variation.

Health benefits

Zucchini is rich in antioxidants and fibre, while salmon provides protein and essential omega-3 fatty acids. The eggs add more quality protein. The combination of fresh herbs boosts the dish’s anti-inflammatory properties, and the crème fraîche or quark offers a source of probiotics and calcium.

Ingredients

This roulade features a zucchini base, lightened with whipped egg whites for an airy texture, and a rich, savoury filling made from hot smoked salmon, crème fraiche, capers, and lemon juice. Fresh herbs, parmesan, and capers add vibrant flavour to balance the creaminess of the filling.

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this Salmon Roulade recipe

Begin by grating and salting the zucchini, allowing the moisture to drain for about 30 minutes. After squeezing out the excess water, mix it with egg yolks, herbs, and parmesan. Fold in whipped egg whites and bake in a thin layer (in a tin lined with parchment paper). While the roulade is baking, prepare the salmon filling by combining hot smoked salmon with crème fraîche, lemon zest and juice, and capers. Once the roulade has cooled, spread the filling evenly and roll it up like a Swiss roll. The video below demonstrates how simple it is to make. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this roulade sliced into 2cm rounds and topped with toasted flaked almonds and micro-herbs for extra texture and flavour. It can be made ahead and stored in an airtight container in the fridge for up to two days, making it a convenient dish for entertaining.

Vary this Smoked Salmon Roulade to suit your needs

To make this dairy-free, substitute the parmesan with nutritional yeast and use a thick cashew cream instead of crème fraîche. For a nut-free version, simply omit the almonds. If you’re avoiding onions, leave out the spring onions and enjoy the fresh herb flavours on their own.

Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals (dairy-free, nut-free, onion-free).

This healthy Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion & is quite simple to make. Gluten-free.

Print Recipe

4.70 from 23 votes

Smoked Salmon Roulade

This Smoked Salmon Roulade is an elegant and nutritious dish perfect for entertaining or serving as a light lunch. The zucchini-based roulade is filled with a delicious mixture of hot smoked salmon, crème fraîche, and herbs, making it both light and satisfying. The toasted almonds and micro-herbs on top add a lovely crunch and freshness.

Prep Time30

Cook Time15

Total Time45

Course: Appetizer

Servings:

Author: Georgia Harding

Ingredients

400 g zucchini/s - grated
1 tbsp sea salt
4 egg/s - separated
3 tbsp herbs - I love a combination thyme, parsley, chives, dill
3 tbsp parmesan cheese - freshly grated
Sea salt and freshly ground black pepper - to taste
Pinch cream of tartar
200 g hot smoked salmon fillet/s (approx.) **
1 lemon/s (small) zest and 2 tbsp juice
3 tbsp capers
4 spring onion/s -white part finely chopped
50 g crème fraîche
150 g quark - or mascarpone
Sea salt and freshly ground black pepper - to taste
40 g flaked almonds (¼ cup) toasted to serve
¼ cup/s micro-herbs - to serve

** Hot smoked salmon is a whole salmon fillet smoked with heat (cold smoked salmon is the thinly slice/ cured slices of salmon). Hot smoked salmon is available in major supermarkets.

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Line a 24 x 33cm slice tin with non-stick baking paper. It's important the tin is this size otherwise the roulade will be too thick and won't roll without splitting.
Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel.
In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well.
In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. If using a Thermomix, beat butterfly inserted, 1 min 30 sec, speed 4.
Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture.
Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown.
Whilst that's baking, crumble the salmon into a bowl with the finely grated lemon zest, 2 tbsp lemon juice, capers, spring onion and crème fraîche, and quark / mascarpone. Season with sea salt and pepper. Mix until almost smooth. If using a Thermomix mix 20 seconds, speed 3.
Taste the mixture and season with salt, pepper and more lemon juice if you feel it's needed.
Store the salmon mixture in the fridge until required.
When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over.
Peel away the baking paper carefully and loosely roll it up from the short side (so it's like a Swiss roll). Allow it to cool fully.
When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down.
Chill and store in an air-tight container until ready to serve.

Serve

Carefully toast the almond flakes, watching carefully so they don't burn.
Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.

Make-ahead

Either store the filling and the zucchini roll separately (up to 2 days) and assemble the day you plan to serve it. Or you can make one day ahead.
Store in an airtight container in the fridge and serve at room temperature.

Notes

Dairy-free

Replace the parmesan cheese with the same amount of nutritional yeast. Replace the crème fraîche and quark with approx. one and half cups of cashew nut cream (thickish blend).

Nut-free

Simply omit the almonds.

Onion-free

Just leave the spring onions out.

I'd love to hear how you love this recipe. Post a comment below if you make it or if you have any questions!

Detox Ice Blocks

January 10, 2018 | After School Snacks, Ice-blocks

At this time of year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) while really refocusing on including as many veggies in our diet as possible. One of my favourite ways to do this is with these detox ice blocks – a simple, refreshing treat that feels indulgent but is actually packed with goodness. Right now my main aim is to load as much nourishment into our meals and snacks as possible, leaving little room (or desire) for anything else. The plan is to have us all back on track in time for school to start again in a couple of weeks (read more here about why kids fall into the trap of craving processed foods).

The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious, but helps them refuel and rehydrate. I freeze these in my low tox stainless steel iceblock moulds.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium.

PS – I’ve written before about using smoothies to include extra vegetables in your diet (and therefore more nourishment), read more HERE if you’d like more inspiration for ‘hiding veggies’.

Ingredients

The key ingredients in this refreshing treat include beetroot, strawberries or raspberries, banana, zucchini, and coconut water. You can customise it by adding a protein powder for an extra boost, swapping the coconut water with nut milk, or using full-fat natural yoghurt for a creamier texture. This versatile recipe can also be made without banana by using mango instead.

How to make Detox Ice Blocks

To make these healthy treats, simply blend the beetroot, berries, banana, zucchini, and coconut water in a high-speed blender until smooth. Pour the mixture into ice block molds and freeze until set. If you’re using a Thermomix, blend on speed 9 for about 60 seconds, scraping the sides as needed.

Serving suggestions and how to store

Once set, these ice blocks make a delicious and hydrating snack or treat. Store any leftovers in the freezer, and enjoy them whenever you need a refreshing detox boost. You can also make a batch ahead of time for a week’s worth of healthy snacks.

Vary Detox Ice Blocks to suit your dietary needs

This detox ice block recipe is easy to adjust for various dietary needs. For a coconut-free version, simply swap the coconut water for nut milk. If you’re looking for a creamy version, replace the coconut water with full-fat natural yogurt or coconut yogurt. You can also replace the banana with mango for a different twist, or add a scoop of clean protein powder for an extra protein boost.black pepper, lemon juice digestion immunity vitamin c flavor ice cube tray ice cubes compounds favourite way fresh

These Detox Ice Blocks include 2 serves of veggies and are perfect for a refreshing, nutrient-packed treat.

Print Recipe

5 from 9 votes

Detox Ice Blocks

These simple ice blocks include two veggies in this delicious, nourishing treat.

Prep Time5

Cook Time1

Total Time1 5

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

1 small beetroot -raw, peeled & quartered
250 g strawberries or raspberries (2 cups) fresh or frozen
1 banana/s
½ small zucchini/s -quartered
250 ml coconut water (1 cup)
85 g rice malt syrup, honey or maple syrup (¼ cup) optional

Instructions

In a high powered blender, blend all of the ingredients until smooth. If using a Thermomix, 60 seconds, increasing slowly to speed 9 (scrape the sides).
Divide between ice block moulds and freeze until set firm.

Notes

Coconut-free

Replace the coconut water with a nut milk.

Make it creamy

Replace the coconut water with full-fat natural yoghurt or coconut yoghurt.

No banana

Replace the banana with mango.

Add Protein

I often add a scoop of a wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

TIPS

I've set these ice blocks in brilliant (and low-tox) stainless steel ice block moulds which you can shop for HERE.
This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it).

I hope your family loves this recipe. Post any questions or comments below.

6 Vegetables to Hide in a Smoothie (including recipes)

May 3, 2017 | Drinks & Smoothies

No matter what I’m cooking, I’m always thinking about how I can inject more nourishment, especially when it comes to feeding my kids. Because children are growing so rapidly, they have higher nutritional needs but much smaller stomachs, which means every mouthful has to count. One of my favourite ways to make this happen is by finding vegetables to hide in a smoothie – it’s a simple way to sneak in extra nutrients without a fuss.

One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.

Start small

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Don’t rely on only ‘hiding’ vegetables

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

Which vegetables to hide in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

Well that’s it for my favourite vegetables to hide in a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Zucchini Mint Feta Soup (in just ten minutes)

August 25, 2016 | Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This zucchini mint feta soup is a comforting and nourishing dish that’s perfect for any season. Easy to make, it combines the mild taste of zucchini with the freshness of mint and the creaminess of feta, making it a delicious addition to your meal rotation.

One vegetable my kids really dislike is zucchini (or spew-kini as they like to call it). For those of you who have followed me for a while, you’ll know that my kids have a great appetite for whole foods and genuinely love a wide range of vegetables. One of the reasons this is the case is because no matter what, I have and always will, persist with offering them vegetables, even the ones previously proclaimed ‘gross’!

Spew-Kini or not, they eat zucchini most days because it sits well behind other flavours, undetected. But not one to hide every unliked vegetable (more about why hiding food is not the best approach here), I also regularly present it in its whole form and like with this soup, often they surprise me and love it. This Zucchini Salad is another surprise favourite (apparently raw is less like ‘spew’)

The best part about this soup is that it is incredibly quick and easy to make and the result is surprisingly very tasty (because lets face it, it’s not the most flavoursome veggie).

Health benefits

Packed with nutrients, this creamy soup offers a great way to boost your vegetable intake. Zucchini is low in calories and high in fibre, which supports digestive health. The feta cheese provides calcium and protein, essential for strong bones and muscle health. The mint and home-made bone broth, are a fabulous digestive tonic, perfect for keeping those important good bugs happy, happy. With just a few simple ingredients, this soup is a great choice for a healthy meal.

Ingredients

For this recipe, you’ll need onion, clove garlic, zucchini, and chicken stock or bone broth. Season with sea salt and freshly ground black pepper to taste, and add fresh mint leaves picked from the stems, along with crumbled feta cheese.

How to make this creamy zucchini soup

In a medium-sized pot, sauté your diced onion in a little olive oil, butter, or ghee for about 2 minutes until translucent. Add the crushed garlic and diced zucchini, followed by the broth and seasoning. Bring everything to a boil, then simmer for 7-10 minutes until the zucchini is tender. Allow the mixture to cool slightly, then stir in the fresh mint before pureeing it in a blender or with an immersion blender until smooth and creamy.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve your zucchini, mint, and feta soup warm, topped with extra feta and additional seasoning, if desired. Leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for longer storage. Reheat over a medium heat until warmed through.

Vary zucchini mint feta soup to suit your dietary needs

To make this soup vegetarian, simply substitute the chicken stock with vegetable broth. For a dairy-free version, omit the feta or replace it with cashew cheese or coconut yogurt, and choose olive oil for cooking. If you’re looking for a vegan option, follow the same substitutions. If you want to skip onion and garlic, you can use finely diced fennel sautéed with a pinch of cumin and chilli flakes for a different twist.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, quick and easy to make healthy soups, click HERE.

This zucchini mint feta soup couldn't be easier to make & is very tasty. It takes just 10 minutes to make this healthy soup too.

Print Recipe

4.84 from 12 votes

Zucchini Mint Feta Soup

This has to be the quickest soup ever. Nutrient rich and delicious, my Zucchini Mint Feta Soup is sure to become a favourite.

Prep Time5

Cook Time10

Total Time15

Course: Soup

Servings:

Ingredients

1 onion/s - diced
1 clove/s garlic - crushed or diced
300 g zucchini/s - diced
250 ml chicken broth or stock (1 cup)
Sea salt and freshly ground black pepper - to taste
¼ bunch/s fresh mint leaves - picked from the stems
90 g feta cheese - crumbled (½ cup)

Instructions

In a medium sized pot, sauté your onion in a little olive oil, butter or ghee for about 2 minutes.
Add your garlic, diced zucchini, broth and seasoning and bring to the boil. Cook at a rolling simmer for 7-10minutes or until the zucchini has softened.
Allow to cool a little, add the mint and then puree in a blender until smooth and creamy.
Serve with a dollop (or crumble) of feta and more seasoning (if needed).

Thermomix Method

Chop the onion and garlic, 5 seconds, speed 4.
Add the fat of your choice and sauté the onion for 2 minutes, temp 100, speed 1.
Add the zucchini and process 5 seconds, speed 5.
Add the broth and seasoning and cook for 8 minutes, 100, speed 2.
Allow to cool a little, add the mint and puree 30 seconds, speed 7-8.
Serve as above.

Make-ahead

Re-heat in a pot over a low heat until just hot.

Store

Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

Use vegetable broth (stock) instead of the chicken stock.

Dairy-free

Omit the feta or replace with cashew cheese or coconut yoghurt. Choose olive oil to cook in.

Vegan

As per vegetarian and dairy-free above.

Onion and garlic-free

Replace the onion and garlic with a small bulb of fennel, finely diced and sautéed with a pinch of cumin and chilli flakes.

Let me know how you like this simple soup. Post a comment below.

Zucchini Mint Haloumi Fritters

April 28, 2016 | 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian

These zucchini mint haloumi fritters are a quick and delicious way to use up summer zucchini, paired with the fresh taste of mint and the salty goodness of haloumi.

I love a good fritter and this recipe is one of my absolute favourites. It’s fast and easy to make and is absolutely delicious, perfect for breakfast, lunch or dinner! Leftovers are also great for the lunchbox.

Health benefits

Although vegetarian, this is one protein-rich fritter! Zucchini is a high-fibre vegetable containing a decent amount of potassium and vitamin C. The mint is a powerful antioxidant and a great digestive herb, making these fritters a nutritious and satisfying choice.

Ingredients

Made with simple ingredients like grated zucchini, fresh mint, and crumbled haloumi cheese, these fritters are gluten-free and packed with wholesome flavours.

How to make zucchini fritters

To make these gluten-free fritters, simply mix the grated zucchini (with moisture squeezed out), onion, clove garlic, mint, haloumi, lemon zest and eggs. Add the flour to form a batter and cook batches immediately in a pan until golden on both sides. It’s important to flip the fritters only once the bottom is golden brown and crisp. If you flip them before they are properly cooked on the base they may fall apart so please be patient. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve your fritters with a fresh green salad and a squeeze of lemon. Store them in an airtight container in the fridge for up to three days, or freeze for longer.

Vary zucchini mint halloumi fritters to suit your needs

For a legume-free option, swap the besan flour for spelt flour or almond meal. You can also replace the onion with fennel and garlic with cumin if needed.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, easy to make meals, click HERE.

Zucchini mint haloumi fritters - These healthy, vegetarian Zucchini, Mint and Haloumi Fritters fast and easy to make and are absolutely delicious, perfect for breakfast, lunch or dinner!

Print Recipe

4.66 from 20 votes

Zucchini Mint Haloumi Fritters

These easy to make Zucchini Mint Haloumi Fritters are a quick and easy to make nourishing meal. Have them for breakfast, lunch or dinner.

Prep Time15

Cook Time15

Total Time30

Course: Breakfast, Main Course, Side Dish

Servings:

Ingredients

500 g zucchini/s - grated, moisture wrung from it
1 red onion/s - finely chopped
1 clove/s garlic - crushed
¼ bunch/s fresh mint leaves - picked off the stems and finely chopped
180 g haloumi - crumbled
1 lemon/s - zest (& quartered to serve)
Sea salt and freshly ground black pepper - to taste
3 egg/s - whisked a little
50 g besan flour (chickpea flour) see alternatives below

Instructions

Combine the (wrung) grated zucchini, onion, garlic, mint and crumbled haloumi together in a large mixing bowl or food processor.
Add the zest, salt, pepper and eggs and mix to combine.
Lastly add the flour and mix well. The vegetables are just coated by the flour and egg.
It's important to cook immediately or the batter will release moisture. If the zucchini does release more liquid, add more flour to form a thick batter.
Add a little ghee, butter or olive oil to a fry pan and heat over a moderate heat. Add the batter (approx. heaped tablespoon), flatten and cook until brown.
Flip the fritters only once the bottom is golden brown and crisp. If you flip them before they are properly cooked on the base they may fall apart so be patient.

Thermomix

Chop the zucchini, 5 seconds, speed 5. Wring out the moisture well and set aside.
Add garlic to the bowl, chop 3 seconds, speed 6. Add the onion, chop 5 seconds, speed 5.
Add the mint leaves, chop 5 seconds, speed 5.
Now chop the haloumi (broken into quarters), 5 seconds, speed 5.
Add the zucchini back into the bowl and the rest of the ingredients. Blend, scraping the sides, 10 seconds, speed 4.

Serve

With a leafy, green salad.
Lemon wedges (use the lemon you zested)

Make-ahead

Re-heat under a low grill or in a sandwich press. The are also great cold.

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Change the flour (legume-free)

A blend of wholemeal spelt flour and almond meal or a gluten-free premix are a good alternative (you will just need to increase the quantity of flour to make a thickish, pancake like batter).

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a pinch of cumin.

I hope you love these as much as we do. I love to hear what you think. Feel free to post a comment or question below!

Summer Zucchini Salad

February 18, 2015 | Vegetarian, Salads

This beautiful, fresh, summer zucchini salad really showcases this season’s produce. I developed it as my garden has exploded with zucchinis, but seeing as zucchini is one of my kids least favourite vegetables, I had to think outside the square to make the most of my abundant supply. They dislike zucchini so much they have nick-named it ‘spew-chini,’ so I’ve had to work really hard to bring them around.

Zucchini has such a mild flavour, I really don’t get why they fuss over it – I think they main objection is if it is overcooked and sloppy. Because it hides well behind other flavours, over the past few months I’ve been giving most meals a veggie ‘boost’ with zucchini – they either haven’t noticed or haven’t complained. They are also happy to eat a simple zucchini soup (blended) and also really like this delicious salad (big cheer). They moaned at first when I served it, but they tried it and conceded that it was good. My son now requests it (though my daughter is less inclined to give me a ‘zucchinis okay’ victory); with great joy, I can declare that the whole family loves this flavoursome salad.

This is just another example of if they don’t like it one way – then try it another. I very rarely concede that any whole food is permanently ‘yuk’ with my kids. I’m tenacious and one way or another I always find a way for them to like foods that nourish them.

Health benefits

Zucchini (also called courgette) is a high fibre, nutrient dense vegetable. Studies suggest some of the Phyto (plant) chemicals found in zucchini are beneficial to benign enlargement of the prostate. Basil is a rich source of many essential vitamins, minerals and antioxidant flavonoids, two of which have been shown to protect cells and DNA from radiation. Parsley is a detoxifying, iron-rich herb and the almonds lend some good fats and a little protein.

Plus, this salad is naturally gluten-free, dairy-free (if you skip the cheese), and vegan-friendly, catering to a variety of dietary preferences.

Ingredients

This simple salad features fresh ingredients such as zucchini ribbons, crisp radishes, and aromatic basil and parsley, all tossed in a fresh lemon juice, lemon zest and extra virgin olive oil dressing. Topped with shaved parmesan and toasted almonds, it’s a delicious combination of flavours and textures that will please everyone at the table.

How to make this raw zucchini salad

Start by shaving the zucchini into ribbons and tossing them with sea salt to soften. While the zucchini sits, prepare the dressing by mixing lemon juice, zest, olive oil, salt, and pepper. Rinse the zucchini, combine it with radishes, fresh herbs, and dressing, then serve topped with parmesan and flaked almonds.

Serving suggestions and how to store

Serve this salad immediately for the freshest taste, alongside grilled tempeh, chicken, fish, or any protein of your choice. If you have leftovers, store the components separately in airtight containers in the fridge. The zucchini can release water, so it’s best to mix everything just before serving to maintain texture.

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply omit the parmesan. If you’re looking for a nut-free variation, replace the almonds with toasted sunflower seeds. To turn this salad into a more filling meal, add a cup of cooked quinoa and double the dressing. And if you’re worried about the radish’s spice, soak the sliced radishes in the dressing for a milder flavour that even kids will enjoy! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

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Summer Zucchini Salad

This summer zucchini salad is a refreshing and vibrant dish that highlights the crispness of fresh zucchini and the peppery crunch of radishes. Perfect for warm weather dining, it's easy to prepare and makes a delicious side dish or light meal that celebrates seasonal produce.

Prep Time20

Total Time20

Course: Salad

Servings:

Ingredients

4 zucchini/s (small, or two large)
1 tsp sea salt
4-5 radish/s -sliced
¼ bunch/s fresh basil leaves -torn or finely chopped
¼ bunch/s fresh parsley leaves -finely chopped
40 g parmesan cheese (¼ cup) shaved
25 g flaked almonds (¼ cup) toasted

Dressing

½ lemon/s -juice and zest
3 tbsp extra virgin olive oil -extra virgin
Sea salt and freshly ground black pepper -to taste

Instructions

Using a vegetable peeler or mandolin, shave the zucchini into ribbons and toss in the sea salt. Set aside for 10-15 minutes (whilst you chop/prepare the rest of the ingredients).
For the dressing, place all of the ingredients in a small jar and shake to combine.
Rinse your zucchini well and drain in a sieve.
Toss the zucchini with the radish, basil, parsley and dressing. Arrange on a serving plate or bowl.
Top with the shaved parmesan and almonds and serve immediately.

Serve

With grilled tempeh, fish, chicken or meat.

Notes

Dairy-free and vegan

Omit the parmesan.

Nut-free

Replace the almonds with toasted sunflower seeds.

Add quinoa

Add a cup of cooked quinoa (and double the dressing) for a bigger, protein rich salad ‘meal’.

Spice-free radish

To remove the heat from the radish, slice and soak in the dressing for a few minutes or more, prior to serving. Many kids I know have come around to this normally off limits vegetable by doing this.