My family love fritters/patties and I often cook them whenever I have bits and piece in the fridge that need to be used up. These little tuna and vegetable fritters are no exception.
Such a great way to get a good dose of fish and vegetables into your little ones, who can be a little resistant to them. My daughter does love her veggies, but doesn’t like fish at all but she will devours these fritters. So winning all round! I will always make more than I need and have them with a poached egg for breakfast over the following day.
As you may gather from most of my recipes, I like to find ways to get a variety and as much vegetables in them as possible. According to the Australian Bureau of Statistics, only 5.5% of Australian adults have an adequate daily intake of fruit and vegetables. Nearly half of adult Australians were getting their daily recommended dose of fruit ( 2 per day) while only a mere 8.2% usually ate 5 or more serves of vegetables per day( daily recommended intake). Now this is concerning not only for me as a health coach, but more importantly for the 92% of Australians that are not getting enough vegetables in their diet.
Why is it so important to eat our veg?
The nutrients in vegetables are vital for health and maintenance of your body. A diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
A Mantra I often use and recommend is-
“EAT A RAINBOW, MOSTLY GREENS AND IT’S ALL GOOD!”
So go on, eat a rainbow, mostly greens!!