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Gluten Free Sweetcorn Fritters

GLUTEN FREE SWEETCORN FRITTERS

This is a wonderful recipe I had published in my very first book around 12 years ago.  It’s a quick and simple healthy meal that I love making at home. These fritters marry perfectly with fresh tomato salsa and smashed avocado scented with jalapeño and freshly squeezed limes. The secret to making them so very delicious is to use fresh corn and not the frozen variety.  It’s also important not to rush the process of cooking them.  I like to do a test fritter just to make sure it cooks properly in the pan – I taste and adjust where necessary.  It’s important that the heat is lovely and gentle which makes sure your fritter won’t burn and it cooks gently through the middle.

WHAT’S GREAT ABOUT ITt:
Juicy, colourful corn is a good source of vitamin C, fibre, thiamine (vitamin B1), pantothenic acid (vitamin B5) and folate. Corn contains a variety of free radical fighting carotenoids including lutein and zeaxathin, which help to protect against eye disease and cancer. Capsicums are available in a range of vibrant colours, which all contain the natural painkiller capsaicin, clinically proven to be useful against arthritic pain. Capsicums are an awesome source of beta-carotene, vitamin C, B6, E and potassium. Coconut flour is gluten free and nut free so it’s kind to sensitive digestive systems. Coconut flour also doesn’t give you that high blood sugar / insulin spike that you can often get with refined white flours so it’s perfect for this recipe.

500 g raw sweet corn kernels  – about 3 ears of corn
1 red capsicum, finely chopped
1 bunch coriander, chopped
4 spring onions, finely sliced
Pinch of sea salt and freshly ground pepper
4 organic eggs
2 generous tablespoons coconut flour  (see notes for alternatives)

Combine half of the sweet corn kernels into a food processor or high performance blender like a Vitamix with the eggs, salt and pepper.
Process for 1 minute or until the corn has broken up and forms a batter with the eggs.
Spoon sweetcorn puree into a bowl.
Fold in the rest of the corn kernels, coriander, capsicum, spring onion and coconut flour to form a batter. Adjust to your consistency and taste.
Heat 2 tablespoons olive oil, ghee or coconut oil in a frying pan over a gentle heat.
Drop 2 tablespoons of mixture per fritter into the pan and cook in small batches for 4 minutes each side or until firm and golden.
Don’t rush
Be Gentle and patient for them to cook through properly.
Serve with leafy greens, smashed avocado and tomato salsa.
Makes 8 fritters.

 

INSPIRATION:
Serve with smashed avocado and tomato salsa.
Serve with a splash of home-made Sweet Chilli Sauce.
Perfect to throw into lunch boxes and served along side a crisp coleslaw made with pineapple, cashew nuts and coconut lime dressing.

NOTES:
Brown rice flour, millet flour, almond flour or my natural pea protein can be used in place of coconut flour and it also pumps up the protein which I love. Use 2 – 4 tablespoons and adjust consistency where necessary.

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18 Responses to “Gluten Free Sweetcorn Fritters”
  1. Lisa S says:

    Hi Teresa
    I’m allergic to eggs, can you recommend something else I could use to bind these together?
    Thank you

  2. Lisa white says:

    Hi Teresa:)

    Is there any way these could be made vegan?

  3. Charlotte says:

    HI Teresa,

    Would there be any substitutes for eggs, to make this a vegan option?

    Kindest,

    Charlotte

  4. Anita says:

    Hi Teresa,

    Do you cook the corn before you put it in the Vitamix or do you just put the kernels into the Vitamix uncooked?

  5. Pauline says:

    Are the corn kernels raw when we put them in the food processor?

  6. Julie says:

    Hi Teresa,

    I just finished eating these – they were terrific!
    Fritters are a staple for us but I’ve never thought to try the avocado and salsa with them and it was such a perfect flavour/texture combo!
    I really love your site and how u take the time to explain the benefits of the ingredients.
    Thanks again for a sensational dinner!
    Julie

  7. Sharene says:

    Yum! Yum! Yum!

  8. Anna says:

    Hi Teresa. Is Ghee now considered good to use in cooking? Growing up My mother used ghee in her cooking, amongst other things such as olive oil and coconut oil, butshutout 10 years ago she hit cholesterol issues and the dietitian told her not to use ghee for a whole host of reasons. And of course ghee was banished from all households. Just keen to understand why it is coming back. Is there research to suggest it has health benefits and good to use in cooking? Thanks

    • I cook with a variety of fats but predominately I love to use cold pressed extra virgin olive oil and
      macadamia oil. These are rich in heart healthy mono-unsaturated fats. I love to lightly drizzle my sourdough with olive oil or spread over avocado or nut butter in place of butter.I use a quality, grass fed butter and coconut oil in some dishes and baking when it is called for.

      Coconut oil is high in medium chain triglycerides – MCTs for short – and not only do these not raise cholesterol they tend to burned off far easier than other fats. It also has a higher smoke point that makes it stable for cooking at high heat.

      When I want a wonderful flaky and melt in the mouth result in baking pasty or cakes I love to use macadamia nut oil or a quality butter such as in apple pie.

      Our stance here at the healthy chef is to stick with natural fats and use them with care and purpose. Moderation and minimal processing is the key. I often love to quote Paracelsus words ” tis the dose that makes the poison” and keep everything you do in balance and moderation. T:)

  9. Chantae says:

    I added chickpeas and substituted coriander for parsley along with Moroccan spices.

    • Chantae says:

      But like all fritter recipes I’ve tried, they don’t hold together. What’s the secret, Teresa?

      • Hi Chantae – most conventional fritters are made with wheat flour as the base, that hold them together very well. When you start making them with other flours it’s important to adjust ratios and also be careful when you cook them. LOW HEAT is necessary to make sure the fritter cooks all the way through. Aways do a test fritter …add an extra egg if needed. A little chia will also help it bind. T:) x

  10. Ai Mie says:

    Yummo!! I made a double batch of these last week and hubby and I devoured them for dinner with a fresh green salad a few nights in a row. I think they’re some of your best fritters yet! And such good advice to be patient in waiting for them to heat through before turning them over. Once again thank you so much for sharing your wonderful recipes (and knowledge) – making and eating these made me feel so good inside! xx

  11. Chris says:

    Hi Teresa,
    My son arrives tomorrow and he is vegan. I want to make these corn fritters but what can I use instead of eggs and still keep the fritters holding together? I would appreciate your advice. Thanks

  12. Tessa says:

    Hi Teresa,
    I want to try so many of your recipes but I’m struggling a little as a lot of them require a food processor and I don’t have one. I tired the raw chocolate brownie today but it was a bit difficult without the processor. Do you know of any good cheap processors going around? Or a way around needing one?
    Thanks

  13. Isaac Bayley-Boulton says:

    Teresa your awesome – you knowledge is exactly what in been seeking, thank you for the recipe and other flour alternatives :)

    As for people asking for egg alternatives; I asked myself the same question. Now seeing there might not possibly be one. I’ve come to the moral conclusion that it’s alright to have a small proportion of egg, and its certainly my belief if they are the eggs gathered from organic sources or the farmers personal stock.

  14. Leanne says:

    Hi Teresa, I was just wondering what the nutritional breakdown for the fritters are please?

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