Oven-baked vegetable patties with oat flakes and linseed

The oven-baked vegetable patties with oat flakes and linseed get their spicy note from curry.

Serving size: The specified amount for 4 servings is sufficient for 12 patties.

Nutrient profile: According to GDA guidelines, one portion covers practically twice the average daily requirement of omega-3 fatty acids. Manganese, which plays a role in the formation of cartilage tissue, is covered by over 100%, as is vitamin A. The latter, a fat-soluble vitamin, plays an important role in the vision process. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.
However, the vegetables lose some of their nutrients when heated during frying and baking. Since the nutrient profile primarily refers to uncooked ingredients, the values are actually somewhat lower.

Butternut squash: The butternut squash has a relatively thin skin and a high proportion of tender, light orange flesh, which has a buttery, slightly nutty aroma and melts on the tongue. The butternut squash has a high content of beta-carotene, which is good for skin, hair and eyesight. 100g of butternut squash covers around 80% of the daily requirement of beta-carotene. It also contains plenty of vitamin C. Compared to other types of squash, it contains relatively high calories but hardly any fat.
By the way, butternut squash can also be eaten raw, for example cut into fine strips or grated into a salad or made into a smoothie.

Celery: Celeriac is a cultivated form of marsh celery. Celeriac has a spicy taste that stimulates the appetite and digestion, which it owes to its essential oils. In naturopathy, it is used to support rheumatism, stomach and intestinal disorders, and kidney and bladder problems.

Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. It is also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).

Flaxseed: Flaxseed is the seed of the flax plant (common flax, Linum usitatissimum). Flaxseed has a slightly nutty taste and a fat content of around 40%. With around 50% of the polyunsaturated omega-3 fatty acid ALA, this has the highest concentration of omega-3 fatty acids of all known vegetable oils. Those who eat a lot of industrial food should increase the amount of flaxseed in their diet and correct nutritional errors in this regard.

Walnuts compared to other nuts and almonds: Compared to other nuts and almonds, walnuts contain a higher proportion of the particularly valuable omega-3 fatty acids, which play a role in reducing inflammatory processes.

Celery: Peeled bulbs discolor quickly. Drizzle the raw bulb with lemon juice and add vinegar to help prevent this.

Oil and heating: Cold-pressed rapeseed oil is not suitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.

Vary the vegetables: As stated by the author, you can also use other vegetables alone or in combination. You can also use any kind of herbs you like. This will of course change the nutrient content, but the favorable ratio of omega-6 to omega-3 fatty acids, which is mainly due to the flax seeds and walnuts, remains the same.