I made this Zucchini Fritters recipe many years ago as part of a blogger cooking challenge. I thought I'd share it with you for Pancake Tuesday.
Zucchini fritters are a terrific way to use up extra zucchini from your summer garden. However, any time of year, you can use zucchini from your local grocery store or farmers' market.
Don't feel like grating two pounds of zucchini, then attempt Green Giant Zucchini Veggie Spirals which you can find in the freezer section. (Love this product!) Yes, a bit pricey, but super convenient to use.
If you are not gluten free, you can use a regular all purpose flour, of course.
This fritter recipe is naturally dairy free as well, since the fritter pancakes are consumed in canola oil rather than butter. There's also no extra dairy products like milk or cream in the batter.
How to serve up zucchini fritters
If you love potato pancakes, you know they're served with apple sauce and sour cream. Well, that is how I like to serve these zucchini fritters! (Though I feel that non-fat Greek yogurt is a smarter alterative than sour cream.)
You may prefer this fritters recipe with ketchup. (I serve my Corn Fritters recipe with ketchup).
I also think Zucchini Fritters are delicious on their own, and are just as great the second day chilly as a lunch time snack.
So what's the difference between zucchini fritters and a zucchini pancake made with the very same ingredients?
In accordance with The Old Foodie:"Not much really."
Some zucchini fritter recipes are thick and pancake like, but others look like zucchini latkes with a great deal of pieces of crispy zucchini sticking out. Occasionally fritters even seem like fried dough balls.
My gluten free zucchini fritter recipe is more pancake like -- and fairly wholesome because it's not deep fried like a doughnut.
More zucchini fritter recipe hints
Keep several bags of zucchini veggie spirals in your freezer. (Stock up when they are on sale or when you have coupons!) This way you can make a last minute batch of zucchini fritters for breakfast or dinner.
Forgot to pick up fresh sage at the shop or do not have any in your backyard? You may substitute 1 teaspoon ground sage.
Using a box grater is so much work that you'll wonder why you didn't bother taking your food processor out of the pantry.
I have an older Cuisinart Prep 11 Plus with an 11-cup capacity. If it ever breaks, I'd purchase a Cuisinart 14-Cup Food Processor in brushed stainless steel. I'd love to get a bigger work bowl and a larger feed tube.
Originally posted on September 12, 2011. Updated with new pictures and information.
Picture credit: Anna Shepulova at Depositphotos
And now back with more listener question goodness, it's Episode 429, Q&A #22!
If you want to see the movie for this podcast, be sure to check out our YouTube station .Show Notes:
1. In & Out of Ketosis. . .Harmful? [2:10]
I have been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carbohydrate intake since I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have previously gone several months at a time on a 30-50g carbohydrate every day diet on multiple occasions, haven't done so the past year and half or so. I have been hearing a lot lately that this fast fluctuation between low carb to moderate/high carb intake can be very bad for you.
2. Eating Below My BMR [10:48]
Over the last 7 months, I have had great success after the Keto Masterclass. So far as weight-loss goes, I have lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% shortage, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating a great deal of magnesium and potassium rich foods, supplementing Na+ and Mg+ also. During that time, I had been lifting 4x per week as well as a couple (15-20 minutes ) interval workouts Weekly. Apart from that, I was doing some light walking and playing with my children.
Towards the end of the initial run, I started to get kind of bitchy (I am a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a good deal of people mention - two things I was really hoping for.
Lately, I have been alternating 4-week cuts, followed with 2-week"complete diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of them, I feel better and maintained a steady weight throughout. I was normally back in ketosis 48-72 hours after switching my fat and carb macros back up, and the two times (so far) it has restarted weight loss. Still not terrific sleep, but I attribute that to having young kids (2 & 6).
After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it had been advocating (-15%) was set me BELOW my Basal Metabolic Rate by about 105 calories, Every Day. For reference, I used the"sedentary" action level and do not add back in workout calories.
So, to my question(s)...
Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical standard, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one under their BMR and what would be the longer-term consequences of prolonged diets doing so? Exercise calories (protein & fat) on training times, while still being under TDEE?
It appears to me that BMR should be an absolute floor in regards to caloric intake - I am wondering if the aggressive deficits created some diet fatigue and hormonal disturbance for me.
Really like the podcast and anything the Wolf Pack puts out. Thanks for everything!
Long time follower and really appreciate the work you are doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to another level. In any event, I'm happy to have it in my life now as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you!
I have been really interested in the low carb diet for 10+ years now and it began with Gary Taubes. Gary Taubes is known for saying that calories do not count and in my anecdotal experience, they do not. I must stress that because it works for me, I'm completely happy with the results. However, when attempting to talk intelligently about Keto and low carb, I am attempting to bridge a gap from Gary to Chris Kresser's podcast with Joe Rogan last week. On Joe Rogan Chris stated that you *should * run a caloric deficit to lose weight. Now I am really confused!
I'm an engineer and I have taken several thermodynamics courses, so from an energy balance equation I understand the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complicated than an energy in- energy out black box. Furthermore, energy in-energy out doesn't feel right for a number of reasons such as, for instance, energy expended drinking cold water isn't in this equation (that's your own body warming the cold water up)energy that's never consumed but rather part of a"defecation event", etc.. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have lost weight. My caveat there is I was not weighing foods, so I can't really know.
My apologies if you have already answered this question, but I could not find it on your blog or searching your site. I'm hoping you can point me to a research, a white paper, a text or any reliable information that will answer the question of who is right- Gary Taubes or Chris Kresser.
Thanks Robb, you're a legend.
Hi kids and kitties and Squatchys!
Sooooo, it has been a little while since I have been devouring each and each and every podcast episode and I apologize. My own business focus has put me into the writing podcast genre lately (but I see Tim Grahl on your interviewee list!?) . 🙂
My question: have you guys laid out a protocol for intense nutrient buildup for before and after a scheduled operation? This would be for somebody who is not really paleo: still eats gluten and mostly just prevents sugar and junky foods. bandwagon, sadly.
But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what could you'prescribe' to them? I am family, so if this guidance comes from an external authority that could make the crucial difference in their enthusiasm.
P.S. Love to all you guys. You're doing the'chop the wood, take the water' and have been for SO LONG I bow in respect. Hope to see you again soon at a rando paleo conference.
Andrea in Burbank
5. CrossFit vs 5 by 5 (ketogains) [38:12]
Robb and Nikki thanks to everything you do. You, your podcasts and books have changed my life. I've done two days a week of CrossFit for just over 2 decades and regardless of the amount of rest I get I still end up with knee, shoulder, wrist and knee injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I am at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5x5 home work out alone? I do like the group element of the CrossFit course but at my age (52) I can't seem to go for long without injury or constant pain. I feel like the 5x5 program at home is much more manageable as I can control the velocity/intensity without so much psychological effort. What are your thoughts regarding this route?Where you can find us
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You have to try my Easy Cioppino Seafood Stew if you love any kind of Italian seafood stew.
For those of you unfamiliar with cioppino seafood stew, it originates in San Francisco, and has its roots in Italian and Portuguese seafood stew.
It’s usually considered an Italian-American dish.
My husband loves ordering classic cioppino when we dine out. (Me, too!)
Why make this cioppino seafood stew recipe at home?
Going out to restaurants is a wonderful treat from time to time. But the reality is, most of us are trying to save a buck by learning to cook our favorite dishes at home.
What’s nice about making a cioppino San Francisco seafood stew at home is you know exactly what’s going in it.
That way you can avoid anything you don’t like or are allergic to. Or you can tweak the recipe to your specific diet or preferences.
For example, if you like spicy, you can add more red pepper flakes. (Or the opposite, don’t like spicy – use less!)
Or if f you’re on a keto diet and want to be strict with your carbs, you may want to use only chicken broth and clam juice and not add the wine.
You’re the chef!
Using frozen seafood in this quick cioppino recipe
When I first tried to develop some recipes for cioppino seafood stew, I had trouble finding fresh shellfish, fish and shrimp that were affordable.
That’s why I decided to create a classic cioppino recipe based on a Giada De Laurentiis cioppino recipe that relies on frozen seafood.
I used Trader Joe’s Frozen Seafood mix, which is a combination of shrimp, scallops and calamari. (Sam’s Club also has a good seafood mix as do some Asian markets.)
In addition, I bought frozen, shell-off shrimp at Kroger and used the tilapia I had in the freezer from Costco.
Unfortunately I couldn’t find frozen mussels that weren’t breaded (blech!) for my Easy Cioppino Seafood Stew recipe, so we had to forego the fun of picking them out of the soup.
If you can find frozen mussels at your store, feel free to add them.
If you can’t find seafood mixes at your local grocery stores, use an equivalent amount of shrimp, scallops, or whatever seafood you can find locally. This recipe is pretty versatile.
More substitutions in the tomato seafood stew
Traditionally, fish stock is used in most seafood stews, but I couldn’t find fish stock at the store. And I didn’t have time to make any from scratch. (Who has time for that anyway?)
After doing a little research and finding recipes for cioppino seafood stew that used either chicken broth or clam juice, I decided to do a mix of the two.
Even with the simplifying of a more traditional cioppino Italian seafood stew recipe, my Easy Cioppino Seafood Stew was very tasty.
Since it relies on frozen items, you can easily make a batch on the weekends when you have a little time to cook, but don’t want to spend the whole day in the kitchen.
More tips for making and serving cioppino
Can you freeze cioppino? YES! Double the batch and freeze it for later. However, you’ll need a large stock pot if you want to double the recipe.
Can you reheat seafood stew in the microwave? Sure! Leftover shellfish cioppino heats up well in the microwave. Just don't overheat it or the seafood will end up chewy and rubbery.
Can I omit the wine? If you don’t want to use wine in your batch of Easy Cioppino Seafood Stew, use the equivalent amount of gluten free low sodium chicken broth.
What to serve with cioppino? Make sure to have crusty French or Italian bread on hand for dipping into the broth. So tasty!
If you’re gluten free, toast some of your favorite GF bread for dipping. Mmmmmmmm.
I also like to serve a simple side salad like this Kale Salad with Fruity Vinaigrette with the fish.
Soup, salad and bread is a perfect meal.
Looking for more easy seafood recipes?
If you love seafood or fish, you have to try:
Easy Cioppino Seafood Stew
- 3 tablespoons olive oil
- 1 large fennel bulb, thinly sliced
- 1 onion, chopped
- 3 large shallots, chopped
- 2 teaspoons sea salt, plus more for seasoning
- 4 large garlic cloves, finely chopped
- 3/4 teaspoon dried crushed red pepper flakes, plus more for seasoning
- 1/4 cup tomato paste
- 1 (28-ounce) can diced tomatoes in juice
- 1 1/2 cups dry white wine
- 2 1/3 cups low sodium chicken stock (gluten free)
- 3 (8 ounce) bottles clam juice
- 1 bay leaf
- 3 pounds frozen seafood mix
- 1 pound frozen, uncooked shell off shrimp
- 1 1/2 pounds white, firm-fleshed fish fillets, cut into 2-inch chunks
- Heat the oil in a large stockpot over medium heat.
- Add the fennel, onion, shallots, and salt and sauté for 10 minutes or until the onion is translucent.
- Add the garlic and crushed red pepper flakes, and sauté for another 2 minutes.
- Stir in the tomato paste, tomatoes with their juices, wine, chicken stock, clam juice, and bay leaf.
- Cover and bring to a simmer, then reduce the heat to medium-low. Simmer for another 30 minutes.
- Add the frozen seafood mix to the pot. Cover and cook until the seafood is cooked through, about 5 to 10 minutes.
- Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, about 5 minutes
- Season the soup to taste with more salt and red pepper flakes, if needed.
- Ladle the soup into bowls and serve.
- Serving size: 1/6 of recipe
Originally published on January 10, 2013 and November 7, 2016.
Updated with new pictures and information.
Looking for the best marinated olives recipe? Here it is. Save money with this easy olive recipe. It’s a great appetizer for impromptu entertaining and the perfect addition to meat and cheese platters. Serve as is or with marinated feta cheese for easy low carb snacking.
THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE.
I love the beautiful gourmet olives at the olive bar in upscale grocery stores. I typically bring home 3-4 different options to try. Some are green and others black, some are brined and others not, but my favorite olives are those marinated with herbs and spices.
How to make marinated olives
Have you ever wondered how to marinate olives? You’ll be surprised how easy they are to make. To make marinated olives you just need olives, herbs and spices, aromatics, olive oil, vinegar, and salt. Mix everything together, cover, and refrigerate – that’s it! Just a few simple ingredients result in the best marinated olives.
Marinated Olive Ingredients
These are the ingredients I use when making marinated olives. They’re easy to customize per individual taste and what you already have at hand.
- Assorted olives
- Fennel seeds
- Minced garlic or shallot
- Fresh chopped rosemary or thyme
- Fresh chopped parsley, basil or tarragon
- Red pepper flakes
- Red wine vinegar or lemon juice
- Olive oil
How to serve marinated olives
For large gatherings, serve marinated olives in small bowls and place around the room for easy access.
For more intimate or impromptu settings, serve the marinated olives in a larger bowl with a spoon. I like pairing my olives with a bowl of marinated feta cheese or low carb hummus and almond crackers.
Don’t forget to include marinated olives on cheese platters or charcuterie boards. Place the olives in small glass or wooden bowls right on the meat and cheese platters or at least within reach.
Best olives for cheese platter or charcuterie board
I like to include a variety of black and green olives. Try punchy Kalamata olives or green olives stuffed with pimento, jalapeno, almonds, garlic, or cheese. And, mild green Castelvetrano olives are a must. Of course, including this recipe for marinated olives is appropriate.
For the ultimate Mediterranean inspired appetizer board serve marinated olives with Parmesan crisps, low carb focaccia bread, marinated feta cheese, roasted eggplant dip, rosemary crackers, and warm cocktail nuts. Don’t forget to offer a selection of dry and fruity wines.
Olive Platter and Olive Tray Ideas
A good meat and cheese platter is always in style, but make olives the star with on-trend OLIVE PLATTERS! What a perfect way to enjoy your homemade marinated olives recipe.
What are olive platters you ask? Olive platters flip the script on traditional appetizer platters by showcasing olives and filling in with other ingredients.
To Make an Olive Platter
Choose a wide, flat platter or cutting board – the size is up to you.
Select 3-4 kinds of olives to showcase:
- Store bought or homemade marinated olives
- Brined tangy olives like Kalamata
- Stuffed olives with: almonds, pimento, jalapeno, garlic or cheese,
- Dry cured olives
- Whole olives like Castelvetrano
Place olives in bowls on the platter or cutting board or arrange them in groups.
Fill empty spaces with a selection of nuts and berries, cheese (try Manchego and soft goat cheese) and selected meats like shaved ham, cooked cut sausage, or roasted chicken.
How do you store marinated olives?
It’s best to store any leftover olives in their original container in the refrigerator. Brined olives and olives packed in oil will last for several months in the refrigerator. Make sure to use clean hands and utensils when handling the olives to avoid contamination.
Store canned olives in a clean container in their brine or salted water for up to two weeks in the refrigerator. Store drained olives in an airtight container in the fridge for about a week.
Store marinated olives in an airtight container in the refrigerator. Marinated olives last for 1-2 weeks if kept covered and refrigerated.
Marinated Olives Recipe
- Small sauce pan (optional)
- 1 cup medium pitted green olives* (6 oz)
- 1 cup medium pitted black olives* (6 oz)
- 1 tsp whole fennel seeds
- 1 medium garlic clove, minced
- 1 tsp chopped fresh rosemary (or thyme)
- 2 tsp chopped fresh parsley (basil or tarragon)
- 1/4 tsp red pepper flakes
- 1-2 tbsp red wine vinegar (or lemon juice)
- 3 tbsp olive oil
- 1/4 tsp salt
- Warm the fennel seeds in a small saucepan over medium-low heat until fragrant.
- Turn the heat to low and add olive oil, vinegar, rosemary (or thyme) garlic, and red pepper flakes. Heat until the oil is fragrant, about 8 minutes.
- Pour over olives, and stir. Add parsley and salt, stirring to combine. Can serve immediately, but let marinate for at least 2 hours for better flavor.
- Alternately, crush the fennel seeds in a mortar with a pestle. Then, add the garlic and work it into a paste. Stir in the next 7 ingredients. Toss the olives with the marinade. Marinate for several hours for best flavor.
- STORE: Place into an airtight container or into a bowl covered with cling film and refrigerate for up to a week.
- Makes approximately 2 cups serving 6 – 8 people. NET CARBS: 4.46g per 1/3 cup serving (2 oz, or 57 g, or 1/6th of the recipe).
The post Marinated Olives Recipe (for Meat & Cheese Platters) appeared first on Low Carb Maven.
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