The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Meat balls

Recipe from Marthé Bakkes

Serves 6

This recipe is a great way to hide veggies from fussy eaters. Make double the batch and freeze for later.


2 thick slices brown or wholewheat bread

½ cup (125 ml) water

500 g lean beef mince

1 egg, beaten

1 onion, grated

1 carrot, grated

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

pinch of ground cloves

½ tsp (2,5 ml) ground nutmeg

2 tsp (10 ml) ground coriander

½ tsp (2,5 ml) curry powder or to taste

1 tbsp (15 ml) sunflower oil


  1. Soak bread in water until soft and mash with a fork.
  2. Mix mince with bread and the rest of the ingredients, except the oil.
  3. Shape into small meat balls.
  4. Heat a thin layer of oil in a large frying pan and fry meat balls on both sides until golden brown.
  5. Reduce the heat and simmer with a lid for 8-10 minutes or until cooked.
  6. Repeat the frying process with the rest of the mince and oil, if necessary.
  7. Serve with small portions of mashed potatoes and veggies of your choice.


  1. These can be also served with small portions of pasta or brown rice. Alternatively shape into burger patties and serve on wholewheat rolls with salad ingredients.
  2. If available, ostrich mince is lower in fat and delicious in this recipe.
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