We’re in week 3 of our cooking with Kids classes and this week we bring you two super simple dishes you can create in an instant. Nutritious, filling, inexpensive dishes that the kids will enjoy making with you and versatile enough to make again and again in the weeks to come.

Get the kids to put their aprons on at 5pm this Friday 10th April and help make tea. Joinus on the free app Zoom using ID 700 755 025 or on our team FaceBook page - Rise with us. 

Tuna Fishcakes

Ingredients

1 medium sweet potato

½  cup cooked or left over brown rice

2 x 125g tins tuna

1 lemon zest and juice

25 - 50g oats

2 eggs (or 2 flax eggs made with 2 tablespoons ground flax seed and 6 tablespoons water) 

1 small onion finely chopped

3 tablespoons of finely chopped herbs (parsley, dill, tarragon, thyme etc are my favourites)

Salt and pepper to taste

Oil for frying – I use rapeseed

 

Directions

Peel and dice the sweet potato and steam until tender. Mash and place in a bowl. 

Into the same bowl as the mashed sweet potato, add all the other ingredients, except the oats. Combine well. Add enough oats to stiffen the mixture without over working it. 

Wet or oil your hands and form into individual fish cakes using your hands. Place on a plate and set aside if you’re not going to cook them immediately. If the mixture is particularly wet place in the fridge uncovered for 30 mins to 2 hours to chill before cooking.

Add 2 tablespoons rapeseed oil to a large frying pan and heat. Place a few fish cakes into the pan at the same time and cook until golden brown on both sides – 3 – 5 mins. I start by laying my first fish cake at 12 O clock and filling the plan in a clockwise direction. That way I know which fish cakes to start to turn first in order to catch them before each side over cooks.

Repeat with the rest of the mixture if you couldn’t fit them all into one pan. Place in a dish and keep the rest warm until they are all cooked. 

Serve in toasted bread rolls, pitta bread or with sweet potato wedges and vegetables or salad of your choice.  My favourite salads to accompany them are my chilli mint peas and beans or my Asian Slaw.

For a quick lunch reheat a fishcake and make into a fishcake sandwich! 

Falafel Burgers

Ingredients

400g can chickpeas – drained and rinsed

1 small red onion, peeled and chopped

1 garlic clove chopped

20g flat leaf parsely or other fresh herbs

1 tsp ground cumin

1 tsp ground coriander

½ tsp harissa paste

2 table spoon oat flour (or other gluten free flour)

¼ tsp salt

1 egg (optional)

Oil for frying – I use rapeseed

 

Directions

Drain the chickpeas and rinse thoroughly especially if they were in salt water. Leave to drain.

Tip into a nutribullet or food processor together with the red onion, garlic, parsley,  cumin,  coriander, harissa paste, oat flour and salt.

Blend until fairly smooth (you can leave it at the consistency you like best), then shape into four patties with your hands.

Set aside in the fridge to chill if you’re not wanting to cook them immediately.

Heat 2 tbsp oil (I use rapeseed)  in  a non-stick frying pan, add the burgers and fry for 3 - 5 mins on each side until lightly golden.

Serve in toasted bread rolls, pitta bread or with sweet potato wedges and vegetables or salad of your choice.  

 

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