This recipe is healthy because it contains potatoes, which are rich in vitamins and minerals, pine nuts that are full of protein and healthy fatty acids, and raisins that are rich in fiber and antioxidants. It is also high in fiber and proteins, helping you feel fuller for longer. Here are the simple steps to prepare it.

Ingredients:

• 4 medium-sized potatoes, boiled and peeled
• ½ cup breadcrumbs
• ¼ cup flour
• ½ teaspoon salt

Filling Ingredients:

1. ¼ cup pine nuts
2. 2 tablespoons olive oil
3. 1 medium onion, finely chopped
4. ¼ cup raisins
5. 2 tablespoons parsley, finely chopped
6. 2 tablespoons dill, finely chopped

Substitutions:

• Nuts: Instead of pine nuts, you can use almonds, cashews, hazelnuts, or even pumpkin or sunflower seeds for different flavors.
• Spices: Add a special touch to the filling with spices like curry, cumin, paprika, or even a pinch of chili powder.
• Vegetables: For a healthier option, grated vegetables like carrots or zucchini can be added to the filling.

Preparation Steps:

1. Mash the potatoes well, then add salt and flour. Mix until the dough is smooth and consistent.
2. Toast the pine nuts or other chosen nuts in a little olive oil in a skillet over medium heat. Add the chopped onion and sauté until softened.
3. Add the raisins, parsley, and dill to the skillet. Stir until all ingredients are well combined.
4. Stuff the potato mixture with the pine nut (or nuts) and raisin mixture, shaping into flattened round patties.
5. Coat the patties with breadcrumbs and fry them in hot oil over medium heat until golden brown.
6. Serve the patties with sautéed vegetables, pasta, or rice as desired.

Benefits of Ingredients:

Potatoes:

• Potassium: Helps regulate blood pressure, supports heart health, and maintains water balance in the body.
• Vitamin C: A powerful antioxidant that protects cells from damage and strengthens the immune system.
• B Vitamins: Aid in energy production, improve nerve function, and help regulate mood.

Pine Nuts:

• Magnesium: Assists in regulating blood pressure and supports muscle and nerve functions.
• Vitamin E: A potent antioxidant that protects cells from damage and delays signs of aging.
• Unsaturated Fatty Acids: Help reduce bad cholesterol levels and improve heart health.
• Rich in Zinc: Supports immune system health.

Raisins:

• Iron: Essential for producing hemoglobin, which carries oxygen in the blood.
• Potassium: Contributes to regulating blood pressure.
• Fiber: Improves digestion and promotes a feeling of fullness.
• Copper: Supports the production of red blood cells.
• Polyphenols: Have antioxidant properties.

Onion:

• Vitamins C and B: Act as strong antioxidants and protect against chronic diseases.
• Sulfur: Strengthens hair, nails, and skin and aids in producing glutathione, a powerful antioxidant.
• Chromium: Helps regulate blood sugar levels.

Parsley and Dill:

• Vitamin K: Essential for blood clotting and building strong bones.
• Vitamin C: A powerful antioxidant that protects against diseases.
• Vitamin A: Supports healthy skin and eyes.
• Detoxifying Compounds: Help cleanse the body of toxins.

Overall Benefits:

• Boosting the immune system: Thanks to vitamin C and other antioxidants.
• Protecting the heart and blood vessels: Due to potassium, magnesium, and unsaturated fatty acids.
• Improving digestion: Thanks to the fiber in potatoes and raisins.
• Enhancing energy: Due to the B vitamins in potatoes.
• Protecting cells from damage: Thanks to multiple antioxidants.

Additional Notes:

1. Add a bit of minced garlic to the onion mixture for enhanced flavor.
2. Serve the patties with tahini sauce as a side dip.

Caution: This recipe includes fried ingredients, so it’s recommended to consume it in moderation to avoid excessive intake of fats and oils, especially for individuals with health concerns related to cholesterol or heart conditions.

Nutritional Values and Calories:

4 medium-sized boiled and peeled potatoes:

• Calories: 620 kcal
• Carbohydrates: 142 g
• Protein: 12 g
• Fat: 0.4 g
• Fiber: 10 g

1/2 cup breadcrumbs:

• Calories: 200 kcal
• Carbohydrates: 40 g
• Protein: 6 g
• Fat: 2 g
• Fiber: 2 g

1/4 cup flour:

• Calories: 120 kcal
• Carbohydrates: 22 g
• Protein: 3 g
• Fat: 0.4 g
• Fiber: 1 g

1/2 teaspoon salt:

• Calories: 0 kcal
• Sodium: 1160 mg

1/4 cup pine nuts (or any nuts or peanuts):

• Calories: 200 kcal
• Carbohydrates: 4 g
• Protein: 4 g
• Fat: 19 g
• Fiber: 2 g

2 tablespoons olive oil:

• Calories: 238 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 27 g
• Fiber: 0 g

1 medium-sized onion, chopped:

• Calories: 44 kcal
• Carbohydrates: 10 g
• Protein: 1 g
• Fat: 0.1 g
• Fiber: 1.5 g

1/4 cup raisins:

• Calories: 108 kcal
• Carbohydrates: 29 g
• Protein: 1 g
• Fat: 0.1 g
• Fiber: 1 g

2 tablespoons chopped parsley:

• Calories: 2 kcal
• Carbohydrates: 0.4 g
• Protein: 0.1 g
• Fat: 0 g
• Fiber: 0.2 g

2 tablespoons chopped dill:

• Calories: 2 kcal
• Carbohydrates: 0.4 g
• Protein: 0.2 g
• Fat: 0 g
• Fiber: 0.3 g

Total:

• Calories: 1534 kcal
• Carbohydrates: 248.8 g
• Protein: 27.3 g
• Fat: 49.9 g
• Fiber: 17.7 g