This recipe takes carrots from the position of side dish to main course and is a great way to add more vegetables, protein, and healthy fat to your diet.
One thing that I really like about this recipe is that it incorporates carrots in a way that is not very obvious to the taste buds. For people who do not particularly like the taste of certain vegetables, this may be a bonus. If you are a parent that’s dealing with picky eaters at home, this recipe may also prove useful. This is because while carrots make up the bulk of the recipe, the eggs contribute most of the flavor, along with the herbs and spices.
These patties are hearty enough to be served as the main protein for a meal, replacing chicken or any other meat that you would typically put on your plate. Given that they are also a finger food, these patties could also work as an appetizer or a grab-n-go snack.
Let’s take a moment to talk about why getting more carrots into your diet can be beneficial.
Phytochemical Spotlight: Carotenoids
Carrots are a source of carotenoids, which belong to the larger phytonutrient family of isoprenoids. Isoprenoids may help to reduce cardiovascular disease risk by reducing inflammation, protecting DNA and tissues from damage caused by oxidative stress, and keeping arteries from hardening.
Studies suggest that carotenoids such as lycopene can even affect gene expression by suppressing genes that promote oxidative stress in endothelial cells, which are the cells found inside our blood vessels.
Other sources of isoprenoids include tomatoes, sweet potatoes, and squash.
While fruits and vegetables offer an abundance of cardioprotective substances, it is important to remember that each one offers a unique combination of phytonutrients that act on different receptors in the body in order to exert specific beneficial effects. This is why variety is so important!
Now on to the recipe!
This recipe yields about 4-5 servings (12-15 patties).
Ingredients:
1 pound carrots, grated
1 tbsp minced garlic
4 large eggs
¼ cup all-purpose flour
¼ cup bread crumbs
2 tbsp dried chives
2 tbsp olive oil
½ tsp salt
1/2 tsp black pepper
Instructions:
Combine all of the ingredients, then lightly fry them in olive oil for approximately 2 minutes per side. Note that they cook pretty quickly since eggs are the base.
While I opted to fry them in olive oil, baking is also a viable option for preparing these patties. To prevent the patties from spreading too thin, try using a muffin tin instead of a baking sheet. To keep the patties from sticking, you would need to use a light coating of olive oil or paper liners and bake them on 350 degrees Fahrenheit for about 20 minutes.
This recipe was adapted from allrecipes.com.
Cook time:
30 minutes
Prep time:
15 minutes
Total time:
45 minutes
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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