Ingredients

(Makes ~10 small fritters)

• 1 tin sardines (in olive oil, drained — keep the bones)

• 2 eggs

• 1 small-to-medium sweet potato (about fist-sized), grated

• ½ can white beans (about ½ cup), drained and patted dry

• 1 packed cup grated emmental

• 1 tbsp hemp seeds

• Zest of ½ lemon (or to taste)

• ½ tsp salt (or to taste)

• A few grinds black pepper

Method

1. Prep the sweet potato
   Grate raw sweet potato and squeeze firmly in a clean towel or paper towel to remove excess moisture. This is key for crunch.
   
   

2. One-bowl mix
   Roughly mash the beans with a fork.
   Add sweet potato, eggs, sardines (mashed), cheese, hemp seeds, lemon zest, salt and pepper. Mix until just combined.
   
   

3. Cook
   Heat a thin layer of olive oil or ghee in a pan over medium heat.
   Scoop small patties (about a tablespoon each), flatten slightly.
   Cook 3–4 minutes per side until deeply golden.
   (Small + thin = more crunch.)
   
   

4. Cool properly
   Transfer to a rack or paper towel–lined plate. Let cool completely. No lid until fully cool — this keeps them crisp.

Why parents love this

• High in protein and healthy fats for lasting energy

• Rich in iron, iodine and omega-3s (thanks to sardines + bones)

• Savory and satisfying

• Holds up well in lunchboxes when cooled properly

Storage & safety

• Keeps 2-3 days in the fridge

• Freezer-safe up to 1 month (For best texture and flavor. Can be kept longer if well-sealed.)