If you have kids and there are anything like mine, getting veggies into their diet can be challenging to say the least. I have been experimenting with ways to sneak more veggies into each meal. This is my nutritionist take on an old family favourite! This recipe can be adapted to vegan or not to suit every families dietary requirements. I will include vegan options in every step. This batch below was completely vegan but that doesn't suit everybody. In my professional opinion I am here to suit everybody's nutritional needs, so other options will be listed :).
* makes about 20*
1/2 head of Cauliflower
1 peeled Zucchini
1/2 tsp of Garlic
1 tsp of Butter or Nuttelex
1/4 to 1/2 cup of Cashew Cheese or Ricotta Cheese
Salt and Pepper to Season
1 cup of Milk or ( Oat Milk)
1 Egg for egg wash ( or 1 cup of Oat Milk)
Gluten Free Breadcrumbs for rolling
The first and most important step is to boil all the vegetables until soft enough to mash. Mash all vegetables like any traditional mash, add your butter and a small amount of milk ( oat or traditional ), salt and pepper to season and then put in the fridge for at least 2 hours until cold and starchy. If they are still warm they wont roll up properly! Also ensure the mash isnt too wet.
The next step once the mash is cold is to add your cashew cheese or ricotta. You want to ensure the mixture is still relatively dry and starchy, not too moist, this again will make it to hard to roll and maintain a solid shape. Just add enough to flavour the mash. I personally used about a third of a cup of oat milk but my recommendation is to add small bits at a time and mix. Using a tablespoon, heap the mixture into your hand and roll into cylinders or balls. Once all formed pop back in the fridge again to set whilst you set up the crumbing station.
Set up a bowl of rice or corn flour, another for your egg wash or oat milk and then a plate of breadcrumbs.
Remove the croquettes from the fridge and roll in the flour, then roll in the wash followed by the bread crumbs. You can cook in the oven, deep fryer or air fryer. I personally used my 'flavour wave' a bench top oven to make the crumbs crispy.
* Mine were delicate because I don't use egg in my mash, my daughter is allergic. Traditional recipes add a small amount of egg to the mash to keep every thing together more efficiently, if you can consume eggs I would recommend this step to further stop them from falling apart.*
* You can add other ingredients into your mash like cooked bacon or chives or more cheese if desired :)*
* Freeze for up to 3 months for a healthy easy dinner.*
Enjoy! We certainly did x