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

Sweetcorn fritters

Recipe from Miemie Adshade

Makes 30 small fritters

These are a delicious family treat – the kids will beg for more.


½ x 410 g tin whole kernel corn, drained

1 x 410 g tin cream style sweetcorn

1 cup (250 ml) wholewheat flour

½ tsp (2,5 ml) baking powder

1 egg, beaten

½ cup (125 ml) low-fat or fat-free milk

1 tsp (5 ml) ground mixed spice

½ small onion, finely chopped or grated

2 tbsp (30 ml) sunflower oil


  1. Mix all the ingredients, except the oil, together in a large bowl.
  2. Heat a thin layer of the oil in a frying pan. Add tablespoonfuls of the mixture to the pan and fry on both sides until golden brown. Repeat with the rest of the oil and mixture.
  3. Drain on paper towel and serve warm as a side dish.


  1. Pumpkin fritters: Substitute kernel corn and sweetcorn for 2-3 cups cooked and mashed pumpkin or butternut. Fry as above.
  2. Mixed veggie fritters: Replace the kernel corn with 1 carrot and 1 baby marrow, grated. Fry as above.
  3. Any left-overs are ideal for lunch the next day. Kids will love them as a snack in their lunch-boxes.
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