Monthly Archives: November 2010

Zucchini Feta Pancakes

Since we are eating grain free / gluten-free this was an excellent substitute for a starchy vegetable to have with our steak. It would also make a great appetizer for holiday entertaining.

I made a few changes from the original recipe to make it GF friendly and are noted in parentheses.

Zucchini Feta Pancakes

  • 1 lb zucchini, shredded
  • 3/4 tsp  salt, divided (used pink Himalayan sea salt)
  • 1/2 c plain yogurt ( used 1/4 c plain yogurt & 1/4 c creme fraiche)
  •  3 tbls fresh chopped mint leaves
  • 1 small garlic clove, pressed
  • 1 egg, lightly beaten
  • 1/2 cup  (3 oz) crumbled feta cheese
  • 1/2 cup (about 4-6) thinly sliced green onions
  • 3 tbls all-purpose flour (used 1-1/2 tbls coconut flour)
  • 1/4 tsp freshly ground black pepper
  • Vegetable oil, for frying (used coconut oil)

1. Place zucchini in a cheesecloth-lined strainer, and toss with 1/2 tsp. salt. Let sit 20 minutes, then twist to wring out all possible liquid.

2. Meanwhile, mix together the yogurt &/or creme fraiche, mint, garlic, and remaining 1/4 tsp salt; set aside.

3. Place the drained zucchini in a bowl and toss with the egg, feta, green onions, flour, and pepper.

4. In a skillet, heat 1/4 inch oil over medium heat. When hot (drop a bit of zucchini in to test; if it sizzles, it’s hot), make pancakes using a 1/4 cup measuring cup filled three quarters full (3 tbls) with zucchini mixture. Press down lightly, if needed, to form chubby pancakes 2 1/2 inches in diameter. Cook until browned, about 7 minutes, then flip and cook on the other side. When brown on both sides, remove and place on a plate lined with paper towels to drain. Repeat with remaining batter. The pancakes will be delicate while hot, but will firm up upon standing.

5. Serve with a hefty dollop of the yogurt topping.

Note: these can be prepared in advance; place the cooked and cooled pancakes in the freezer for about 1 hour, until par frozen. Stack in a sealed container. To reheat, place a tray of the frozen pancakes in a preheated 350 degree oven (no need to thaw first), and cook until they begin to sizzle (10 minutes). Serve with the yogurt topping.

This post is part of Real Food Wednesday by Kelly the Kitchen Kop (


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Week Two – GF/GF

Week 2 of GF/GF (grain free/gluten free). I continue to look for recipes that will help us stay on track and still taste good. My husband does miss the ‘old’ lunches and dinners, but is committed to eating to improve his diabetes. Within 3 days of GF/GF he was able to lower his blood glucose numbers dramatically and was able to reduce his dosage of insulin. This has really helped to keep him motivated, which is not an easy task. As for me, I have much more energy and am able to keep my arthritis symptoms at bay. This really helps keep me committed to this way of eating.

Having my weekly plan has been great. It is making grocery shopping easier and eliminates my 4:00 in the afternoon trying to figure out what’s for dinner panic.  My goal is to try at least one new recipe each week and remake my old favorites to stay gluten free. I only have one meal this week that will have gluten / grain and this is because I haven’t figured out a solution to tortillas. I make my own tortillas, however, because I can’t bring myself to buy the store bought version with nearly 20 ingredients – mine only have 4 ingredients, so this compromise is just fine occasionally.

We are lucky enough to have our own chickens for their eggs and get raw milk for making kefir that is used for smoothies, kefir cheese, and salad dressings. The added plus to the raw milk is the cream for our coffee….yum!  This week I will be making mozzarella from the milk for our pizza night!

Breakfasts don’t vary too much. For hubby: Eggs, either hardboiled or scrambled and nitrite/nitrate free bacon or sausage.  For me: Kefir smoothies blended with an egg and frozen fruit.

Lunches: leftover meat (chicken or beef) celery w/cream cheese or natural peanut butter, carrot sticks, almonds, apple or pear.

Meal Plan Monday (11/8 – 11/14/2010)

Monday –  Pan Seared Sirloin Steak, Zucchini Feta Pancakes w/mint & garlic creme fraiche sauce, sauteed mushrooms

Tuesday –  Crockpot Salsa Chicken, Homemade Tortillas, creme fraiche & avocados, green salad

Wednesday – Salmon Patties, steamed veggies, green salad w/sundried tomato vinaigrette

Thursday – Meat Loaf, acorn squash, green salad w/creamy Italian dressing

Friday –  crustless shrimp & crab quiche, green salad w/ vinaigrette

Saturday – homemade Gluten Free Pizza – with homemade mozzarella!

Sunday – either leftovers or breakfast dinner

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Meal Plan Monday

Today begins our NO GRAIN meals and snacks. In addition to eating Real Foods, me mostly eating gluten free, going caffeine free (almost) and now going grain free…..geesh, what’s left?  This latest ‘free’ choice is an attempt to help control and try to reverse my husband’s diabetes. After reading and researching diabetic issues it appears that what the medical professionals and the FDA Food Pyramid DON’T tell you is that by eliminating grains, no meats with nitrites/nitrates, avoiding artificial sweeteners and not eating too much fruit will help to reverse diabetes. Is hubby ready?? We’ll see…..

So in order to make this work, I needed to begin planning our first week of meals and needed to do this with what we have in the freezer and pantry. I focused on dinners, but have also planned some snack items as well.

Monday – Pepper Steak w/wine sauce, Brussel Sprouts, Mushrooms, Green Salad

Tuesday – Pinto Bean Chili w/ground turkey, Green Salad w/Creamy Kefir Ranch

Wedsnesday – Crockpot Roast w/onions, celery, & carrots, Mock Mashed Potatoes (made with cauliflower!)

Thursday – Mexican Chicken Breasts w/ cilantro pesto, black beans, guacamole

Friday – Salmon Patties, Green Salad, Acorn Squash

Saturday – Veggie Frittata, Green Salad w/sundried tomato vinaigrette

Sunday – Left over pot luck   ; )

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