by dietitian and nutritionist Alison Bencke

Serves 4

• 1 medium potato
• 1 medium sweet potato
• 2 medium zucchini (medium)
• 2 medium carrots
• 2 cups broccoli
• 2 omega-3 eggs, beaten
• 2 tablespoons soy flour (or whole grain flour)
• 2 tablespoons chopped walnuts or whole pine nuts
• 2 tablespoons chopped shallots or chives

Use a food processor or grater to shred potato, sweet potato, and zucchini. Press excess water out of the shredded vegetables and pour off liquid. Mix vegetables thoroughly and add finely chopped broccoli, chopped spring onions or chives and chopped walnuts. Add beaten eggs and flour and mix thoroughly.

Spoon small amounts of the mixture slowly into a thinly oiled heavy frying pan and press out to pancake thickness. Cook on medium heat for about 5 minutes each side until golden. Should make 12 patties. Make a stack of 3 and serve beside the salmon.

Nutrition per serving:

198 Calories
Protein 14 g
Fat 7g
Saturated fat 1g
Fiber 7g
Calcium 82 mg


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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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