These are versatile, easy to make and can appear at any meal: serve cold with salad or on their own; enjoy piping hot with veggies & nuts at dinner; add a poached egg and spinach for a weekend brunch. They are also adaptable to vegan, vegetarian or omnivore meals.
A variety of sources will make a great accompaniment, from a yoghurt dressing, a squeeze of lemon, smashed avocado or a lentil curry. This batch was quite moist in the middle, so didn't require any sauce - I just ate 2 of them for a morning snack. The cold weather here in Denver is making me hungry!
These Rosti are nutritious, and have a low GI. They have carbs in the cauliflower, fibre in the veggies & flour, fat in the feta, avocado oil and egg, protein in the egg, cheese (or nuts & flax). They have micronutrients including folate, and other B vitamins. Cauliflower is a cruciferous vegetable, and so possesses glucosinolates (see blog 28th November 2020).
Ingredients:
200 grams (7oz) riced cauliflower
1 onion
3 cloves garlic - minced or finely chopped
100g (3-4oz) chopped feta
2 -3 tables finely chopped rocket & coriander/cilantro
salt, pepper & nutmeg to taste
3-4 scallions/spring onions - finely chopped
1 egg
2 tablespoons flour of choice. I used buckwheat, which is gluten free.
Avocado oil for sauteing
Method
Finely chop the onion and sauté in avocado oil
Add the riced cauliflower (*if it was frozen, allow to defrost and drain on a tea-towel)
Cook until onions are softened
Add the garlic
Allow mixture to cool - can place in the freezer for a few mins
Add the chopped greens, seasoning, scallions, flour, egg & cheese
Spoon onto an oven tray. This mixture makes around 8-10.
Shape into rounds and flatten, to allow them to become crisp
Drizzle the Rosti with avocado oil
Bake at 400 for around 20-25 mins.
Notes - variations
Buckwheat has an earthy flavour which is an acquired taste. Wholemeal flour, spelt or other flour can be used.
Varying the ingredients is easy: Add parmesan, or chopped nuts instead of feta; add other veggies, such as finely chopped mushrooms, capsicum (pepper) or zucchini.
These are also good to serve with a piece of ocean caught barramundi or a small piece of pasture-raised steak.
Use flax meal instead of egg and nuts instead of cheese for a vegan option.
Stay healthy :)
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