Delicious and Healthy: Potato, Zucchini, and Walnut Pancakes 0 13

Ingredients:

• Potatoes – 600 g.

• Small zucchini – 1 piece.

• Onion – 200 g.

• Whole grain flour – ½ cup.

• Skim milk – 3 tbsp.

• Walnuts, toasted and chopped – ¼ cup.

• Extra virgin olive oil – 1 tbsp. + 1 tsp.

• Baking powder – 1 tbsp.

• Salt.

Preparation:

• Dice the potatoes and onion, and grate the zucchini.

• Heat a non-stick frying pan. Add 1 tsp. of oil and sauté the onion over low heat until golden brown. Set aside.

• Grate the zucchini and gently squeeze out the excess liquid.

• In a separate bowl, mix the flour, baking powder, and salt.

• In a blender, blend the potatoes with the milk until smooth. Stir in the dry ingredients.

• Transfer the mixture to a bowl, add the onion and zucchini. Mix well.

• Heat the frying pan and pour in 1 tbsp. of oil.

• Spoon 2 tablespoons of the mixture for each serving. Fry on both sides until golden brown.

• Serve topped with walnuts. A good addition is a salad of fresh greens or boiled broccoli.

Health Benefits of the Ingredients:

• Potatoes provide energy, contain potassium, vitamins B6 and C, which are essential for immunity. Protein and fiber help to feel full.

• Zucchini contains vitamins C, B6, folic acid, dietary fiber, and manganese – all of which promote blood formation and strengthen bones.

• Walnuts are a source of Omega-3, vitamin E, and antioxidants, which are beneficial for skin, heart, and metabolism.

• Onions provide the body with flavonoids and prebiotics, important for immunity and digestion.

• Olive oil contains vitamins A and D, unsaturated fats, and polyphenols that support heart and vascular health.

• Whole grain flour is a source of B vitamins, fiber, and protein. It helps maintain satiety and supports energy levels.