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Eating Well


Fresh, spicy and full of flavour

17 May 2020

These delicious and healthy appetizers are fresh, spicy and full of flavour. Cook them on a grill instead of deep frying so you get the most out of the ingredients, and simply enjoy them topped with as much salsa and sauce as you want.


Ingredients (Makes 20-25)


· 3/4 cup (100g) rice flour

· 1/2 cup (70g) maize flour

· 3/4 cup (90g) besan (chick pea) flour

· 1/2 cup (80g) polenta

· 1 teaspoon baking powder

· 1 teaspoon ground cumin & coriander

· good pinch of sea salt, pepper & a little nutmeg

· 2 whole eggs

· 2 cobs of corn, roasted

· 1 medium brown onion, diced

· 1 medium zucchini, grated

· 100g sweet potato, grated


Avocado Salsa

o 1 large avocado, diced

o 3 tomatoes, flesh diced

o sea salt & pepper

o freshly chopped basil & coriander

o juice of 1 – 2 lemons

o 1/2 small red onion, diced

Spicy Tomato Sauce

o 1 medium onion, diced

o 1 clove of garlic

o 1 medium/hot chilli, deseeded

o 400g fresh soft tomatoes

o 1 teaspoon ground cumin

o pinch of sea salt, pepper & fresh oregano

o 1 bay leaf

o 1 tablespoon olive oil

o 250ml filtered water


Corn fritters

Mix all dry ingredients first. Sauté onions, potato, corn and zucchini and add to flours. Add beaten eggs and enough water to make a thick batter consistency, allow to rest in fridge over night. Cook on a medium to hot and slightly oiled grill plate, 10cm in size. Serve 2 per portion with a spoon of salsa, a drizzle of spicy tomato sauce, and garnish with herbs.

makes 20 – 25


Avocado salsa

Mix ingredients together gently just before use.

serves 8 – 10


Spicy tomato sauce

Sauté onions, chilli and garlic in oil. Add rest of ingredients and simmer for 10 minutes. Blend to fine consistency and season if necessary.