I was inspired by Yohanni Johns’ cookbook, the style was Indonesian. I changed some ingredients and simplified the method. The use of the microwave ensures that the rissoles are cooked right through.


  • 1 packet of best quality beef mince (low fat), about 700grams.
  • ½ kumara, grated
  • 1 medium carrot, grated
  • Some celery, thin bits near the leaves, finely chopped
  • 3 garlic cloves, crushed, chopped
  • Fresh ginger, about ¼of knob
  • 4 eschallots (or 1 medium onion)
  • 1 shallot, chopped finely
  • 2 eggs (or 1 egg plus the white of another egg)
  • 3 dessertspoons rice flour
  • Salt to taste,
  • Pepper to taste
  • 1½ teaspoons chilli powder
  • ¾ teaspoons garam marsala powder (optional)
  • Flat leafed parsley, chopped, (to own  taste)
  • Olive oil (cold pressed) for frying

I omitted the chopped yellow capsicum, but you can add it: about 2 teaspoons if you like.


  1. Put everything into a mixer bowl, put on the guard to stop it flying everywhere, turn up the power to         4/10, until everything looks mixed.
  2. Handle the mixture, consider if it seems just right, not too much liquid, not too dry. If either add more       rice flour or a little bit of sauce, e.g. tomato, Worcestershire sauce or BBQ sauce.
  3. Put some rice flour on to a big plate, spread it out so it becomes a layer of flour.
  4. Using both hands, form about 1 tablespoon of meat mixture into a ball then roll around the palms of       your hands to perfect the shape. Then roll the ball in the flour. (Another way is to drop 1 or 2 balls of     the mixture into a plastic bag containing the rice flour).
  5. Flatten the balls slightly, put on a clean plate or into a bowl, put the balls into the fridge if you are not     going to cook them straight away. If you are going to cook them now, continue:
  6. Heat the oil, just enough to cover the bottom of a large frypan, plus a little extra. Wait until you see         the oil move. It takes longer to heat this oil than other types of oil. Have a plate of kitchen paper             nearby to rest the cooked rissoles on in order to drain them of oil.
  7. Add enough balls of meat mixture to cover the bottom of the pan, wait a bit until the side cooking is         browned, turn over to brown the remaining side.
  8. When you have fried the balls, you can place each plate of kitchen paper and rissoles (makes about     20 balls, enough for 2 big plates) into the microwave, turn to medium heat for 2 minutes, start. Then       do the same for the next plate of fried rissoles.
  9. Remove the rissoles, transfer to a casserole which has a lid. Discard the kitchen paper. 

Hints and Results

Do the cooking the night before you need them or, if nothing easy is ready and you have the energy, start work now! Ask another person to do the grating or to do the frying if you roll out the meat mixture balls: that is the time consuming bit.

Now you can try the fresh rissoles, or put in the fridge. First thing in the morning you can raid your supply! No work, just eat cold or else reheat for 50 seconds on medium heat and then with a knife, pull apart and wrap in mountain bread. This goes well with gingko (herbal) tea. Your mood and energy diary will show your initial readings and by mid-morning you will notice an improvement in both readings.


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