Mar 10, 2016

Broccoli Spinach Potato Medallions ~ Plant-based and Oil-free

 

broccoli medallions

Here is a Happy St. Patty’s Day recipe for you! Green on green is so beautiful any time of the year. Did you know that the human eye can see more shades of green than any other color? It appears to be true and for a very good reason… Color perception mechanisms are highly dependent on evolutionary factors, of which the most prominent is thought to be satisfactory recognition of food sources. In herbivorous primates (that’s us!), green color perception has been essential for finding proper (immature) leaves. While there is a lot of science out there about how we see color, there isn’t very much to back up this theory. 

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For me, the color green, it its many shades, summons healing and renewal. Isn’t it fitting then that St. Patrick’s Day takes place just before spring? But wait. Why is St. Patrick’s Day celebrated with such an emphasis on green anyway? The color green has been associated with Ireland since at least the 1640s, when the green harp flag was used by the Irish Catholic Confederation. Green ribbons and shamrocks have been worn on St Patrick’s Day since the 16o0s. The Friendly Brothers of St. Patrick, an Irish fraternity founded in about 1750, adopted green as its color. St. Patrick’s Day also commemorates the arrival of Christianity in Ireland. Because of all of these factors, we have adopted the color to celebrate this holiday. Of course, Ireland is also known as the Emerald Isle for all of its gorgeously green, rolling hills.

Let’s get to today’s recipe, shall we? It’s green Oh, yes, it’s a lovely, bright green! These cakes, patties, medallions or whatever you wish to call them are filled with flavor and nutritional goodness. They are pretty soft, as I haven’t used any flour to bind them (you can if you want to). I’m just trying to limit my use of processed flours so I opted for soft over firm in the consistency department. I love to eat these with yellow mustard as it reminds me of eating a knish! And being from New York, I sure loved those Jewish deli knishes! But these babies are so much healthier with a whopping dose of greens and a heaping helping of flax seeds.

I made these on the stovetop in a non-stick pan, though you could also bake them if you prefer. You may lose that bright, glorious green color in the process though. Either way, they’re wonderfully nutritious and delicious. Enjoy!

Healthy trails,

Helyn Signature

 

 

 

 

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Broccoli Spinach Potato Medallions

Yield: 18 patties

These do take some time to cook so be patient. Having the mixture at room temperature will help speed the cooking process.

It's important to use frozen broccoli in this recipe. Otherwise the florets will take too long to cook. And fresh spinach is a must since frozen will leak too much water and totally ruin the consistency of the patties.

Ingredients

  • 2 pounds potatoes, peeled and cubed
  • ½ pound frozen broccoli florets, thawed
  • 1 medium sized onion, diced
  • 6 oz. fresh spinach
  • ½ cup nutritional yeast
  • 3 TBS ground flax seeds
  • 2 TBS chopped, fresh parsley
  • 1 TBS Spike salt-free seasoning
  • ½ tsp crushed black pepper

Method

  1. Steam the potatoes and onions until tender (about 15 minutes). Set aside and let cool.
  2. Place the spinach in a food processor and pulse until chopped.
  3. Also, pulse the broccoli florets in the processor until you have small pieces, but not mush.
  4. Add the potatoes and onions to all remaining ingredients and mash together with a potato masher until well combined but still maintaining some chunkiness to the potatoes.
  5. Let sit for a few hours. Overnight in the fridge is fine too.
  6. Shape into patties. I used a heaping ¼ cup for each patty. But you can make them smaller or larger to your preference.
  7. Cook on low on a non-stick skillet until lightly browned on each side.
  8. Serve!
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10 responses to “Broccoli Spinach Potato Medallions ~ Plant-based and Oil-free”

  1. JCB says:

    I do not have a non stick skillet. Could these be baked in the oven and if so, how long?

    • helynskitchen says:

      You could certainly bake them. I haven’t done this yet but I would have to guess at 30 minutes/350°, flipping at 15. I would also make sure they’re at room temperature first, and use parchment paper. Hope this helps! Please let us know your results.

  2. jj says:

    we want to bake it also, but we do not have parchment paper. how about tin foil or wax paper? or could we put it in a silicone baking dish and then cut it into servings? thank you for this recipe…we are going to a children’s poetry party next week, and we were trying to come up with a good idea to share with everyone.

    • helynskitchen says:

      I’m not sure about baking it whole like that. It may turn out rather gooey. Do you have a silicone muffin pan? You could bake them in there! I may actually try that, too. If you don’t have a muffin pan, is your silicone baking pan large enough that you can just lay the patties in it?

  3. jj says:

    no muffin pan either, but we will see about the pan. interesting that you think it would not cut up, but i will trust your judgement. is wax paper and tin foil out also? we will persevere and find an answer for the st patrick’s day poetry party. thank you again

    • helynskitchen says:

      It’s just that the patties are VERY soft, that’s why I don’t think it would really “cut”.. you’d wind up spooning it out. I’ve never baked with wax paper before. I don’t think it is heat resistant. And foil is aluminum which I never use due to its toxicity. Sorry I can’t offer you a better solution! Hope it all works out for you.

  4. Diane says:

    Delicious! Absolutely perfect! They remind me of the frozen Dr Prager spinach patties, which I stopped buying long ago because of them being so processed. We love the softer consistency of these and had them with breakfast. Terrific!

  5. Lisa says:

    Do you think you could substitute sweet potato for the regular potato? They look very good!

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