These Patat Koekies are a delicious, easy-to-prepare South African treat. They are similar to pancakes or crumpets but are vegetables that taste like dessert. Fluffy and light, these fritters are usually made with pumpkin, but I have used sweet potato, which I find more easily available in the UK. The use of Almond milk keeps this dish milk-free.
Serves: 10 fritters (depending on the size)
Dietary: Suitable vegetarians, vegans, milk-free,
Contains: Eggs, Tree nuts (almond milk)
May contain: Gluten (baking powder, oats),
Preparation time: 20
Cooking time: 30
INGREDIENTS
1 large (450 g) sweet potato
¾ cup (60 g) oats
1 tsp baking powder
1 tsp ground cinnamon
7 Tbsp (105 ml) Almond milk (fortified, unsweetened)
1 small egg
1 Tbsp (10 g) ground flax seed
2 Tbsp water
150 ml water, for cooking potato
METHOD
1. Pierce the skin of the sweet potato at least 5 times each and place in a microwave bowl.
2. Add 150 ml of water to the bowl, cover it, and microwave it on high for 7 minutes.
3. After 7 minutes, rotate the sweet potato and microwave for another 3 minutes.
4. Following 3 minutes, the sweet potato should be able to be pierced all the way through. Leave aside to cool.
5. Add oats to the food processor. Blend to a flour consistency.
6. Add baking powder and cinnamon and mix again.
7. In a bowl, add 2 tablespoons of water to the ground flax seed and leave for a minute. After a minute, add the flaxseed to the food processor along with the chicken’s egg and milk. Process till well combined.
8. Peel the sweet potato carefully and add this in pieces to the processor.
9. Process the mix until well combined and forms a pancake-style batter.
10. Prepare a frying pan (either non-stick or adding a few sprays of fry light to a non-stick pan).
11. Add 1 heaped tablespoon of mixture to the pan.
12. Flip the fritter When bubbles form on the surface, flip the fritter over to cook the other side. They will appear browner than a usual pancake.
13. Continue this process till all the batter is gone.
14. These can be eaten cold or warm on their own or with accompaniments such as yoghurt.
This recipe has been donated by Tarryn Guttenberg, a Student Dietitian, London Metropolitan University.
NUTRITION INFORMATION
Per serving: Per fritter (71 g)
Total calories: 78 kcal
Fat: 1.5 g
of which saturates: 0.3 g
Carbohydrate: 13.0 g
of which sugars: 2.5 g
Fibre: 2.0 g
Protein: 2.0 g
Salt: 0.18 g
NUTRITION FACTS
- These Patat Koekies fritters provide a fun and good source of fibre, which comes from oats, sweet potatoes, and flax seeds.
- Flax seed is a great way to replace eggs or to use alongside eggs. Both binding agents keep the mixture together. Flax seeds develop a gel-like consistency due to their high soluble fibre content when mixed with water. This gel acts as a binding agent similar to eggs, helping to hold ingredients together in recipes like baked goods.
- These Patat Koekies are also a good source of phosphorus and an excellent source of manganese and vitamin A.
- They are low in fat and saturated fat, with no added salt or sugar.
VARIATIONS
- Make the traditional version of these fritters using cooked or canned pumpkins.
- Use soy milk instead of Almond milk for a nut-free dish.
- Serve with some Greek yoghurt for extra calcium and protein.
- Add some honey for a sweet touch.
Consumer Tested by Katelyn Dunne, Nutrition Student from Atlantic Technological University.
Checked by Sarah Foster R.D. and Kathy Lewis, R.Nut., Registered Nutritionist
© 2023 The Caroline Walker Trust