YOU CAN COOK TASTY FOOD Cooking tasty food is really fun! This book will give you loads of inspiration so that YOU CAN cook your very own tasty food. Find a recipe that makes your mouth water, pick up the ingredients, set up your kitchen and get ready to cook some tasty food! This book is full of recipes and activities you can do at home, at your friend’s house, quickly after school or slowly on a Sunday morning – you can cook these recipes whenever you want! There are recipes for everyone – whether you want to prepare an extra-special breakfast for someone you love, make some tasty snacks for a film night, or make an entire dinner for you and your friends. There are lots of spaces in the book for you to record your activities, create lists, add pictures and design your own creations. So what are you waiting for? Read on, and then go and cook some tasty food!
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Why is food so important? Knowing how to feed yourself is one of the most important skills you’ll ever learn! Food is our fuel. Just as a car needs petrol to run, we need food. But not all food is equal – some food helps your body grow strong and healthy, some does not.
EAT REAL FOOD One way to decide if a food is going to help your body is to apply the test – is it ‘real’? Sounds silly! All food is real, right? Well, it means food that is as close to its natural state as possible, rather than food that has been made in a factory – for example, a real orange rather than orange squash.
Real food
Processed/refined food
Fruit and vegetables
Ready-made meals and sauces
Nuts and seeds
Crisps, cakes, sweets
Milk
Flavoured milk drinks
Meat (e.g. beef), fish
Bacon, sausages, salami
Honey (from bees), dates (from trees)
Sugar, sweeteners (both made in factories)
Whole grains (oats, brown rice), beans and legumes (chickpeas, lentils, peas)
White bread and pasta – turning them white destroys their fibre
Natural fats found in olive oil, avocado and butter
Man-made fats in things like margarine (these are called trans fats) 5
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EAT A RAINBOW A food’s colour is often what makes it so healthy! The stronger the colour, the more nutritious it is likely to be. When you eat lots of colours, you are giving your body a wide variety of nutrients. Here are examples of how they help:
Food colour
What does it do?
Examples
Helps your memory and brain
Blueberries, blackberries, aubergine, purple broccoli, beetroot, cherries
Helps your immune system, which works hard to keep you well
Sweetcorn, pineapple, mango, banana
Helps keep your eyes healthy
Oranges, carrots, sweet potato, pepper, apricots
Helps keep your heart strong
Tomatoes, pepper, strawberries
Helps make your bones and teeth strong
Spinach, broccoli, peas, salad leaves
There’s a rainbow chart on page 95 that you can fill in with your own favourite rainbow foods! 8 You Can Cook Tasty Food_kr.indd 8
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KNOW WHERE YOUR FOOD COMES FROM Foods that grow from the earth contain something called phytonutrients. These are plants’ very own superpowers! They help fight off invaders, protect the plants from disease and even from the sun and wind. And when you eat these foods, the plants’ superpowers get transferred to you! When plants are sprayed with chemicals like pesticides, they produce fewer phytonutrients and the soil they are grown in gets damaged. That’s why, when possible, it’s good to try to eat organic food that hasn’t been sprayed with chemicals... or even better, grow your own! Use the space below to decide what fruit and vegetables you want to grow. Then ask a grown-up to help you grow them!
Write down or draw here the fruit and vegetables that you would like to grow.
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BANANA LOLLIES ALLERGENS
Dairy (optional)
TOOLS TOOLS
SERVINGS 6 lollies
PREP
5 mins
COOK
Freeze for at least 1 hour
Lollipop sticks, a tray that will fit in the freezer, parchment paper 32 You Can Cook Tasty Food_kr.indd 32
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What to do
1 push a lollipop 2 Carefully stick into the cut end –
Peel the bananas and cut them in half.
make sure the lollipop stick is in the middle of the banana so it doesn’t go through the sides.
the bananas into your 3 Dip tub of yoghurt so they are
You’ll need: 3 bananas atural yoghurt – Greek N yoghurt, or a dairy-free alternative T oppings and sprinkles! How about some freeze-dried strawberries (as shown in the picture) or pomegranate seeds?
totally covered.
your sprinkles now if 4 Add you are using any. lay them on a tray 5 Carefully covered with parchment
paper and pop the tray in the freezer for at least 1 hour.
peel from the 6 Gently parchment paper when they are ready and eat immediately!
DID YOU KNOW? We share around 50% of the same DNA as bananas! Bananas can help us to feel happy because they help us produce a happy hormone called ‘serotonin’.
Play the food alphabet game while the lollies freeze! Start with the letter A. Taking turns, everyone needs to think of a food beginning with A, then move on to B, C and so on. The person who can think of foods beginning with the most letters is the winner! 33 You Can Cook Tasty Food_kr.indd 33
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VEGGIE-PACKED BURGERS ALLERGENS None
SERVINGS
Around 8 burgers
PREP
15 mins
COOK
15 mins
TOOLS TOOLS
Chopping board and knife, measuring cups/ scales, mixing bowl and spoon, tea towel, frying pan, grater, kitchen roll
You’ll need: 00 g minced beef 5 50 g tomato passata small onion 1 1 medium courgette small carrot 1 1 small apple tbsp balsamic vinegar 1 1 tsp smoked paprika S alt and pepper Olive oil for frying
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What to do
1 Finely chop the onion. the courgette, carrot 2 Grate and apple over a clean tea
towel and then squeeze the juice out over the sink.
all of the ingredients 3 Place in a mixing bowl and mix thoroughly.
TIP! Try to squeeze as much juice as you can out of the grated fruit and vegetables – this will help the burgers stick together.
into burger patties and 4 Shape pop in the fridge for 5 minutes. a glug of olive oil in a 5 Heat frying pan ready for cooking. the burgers for about 6 Fry 5−7 minutes on each side (until
browned and not pink in the middle) then place on a piece of kitchen roll to soak up any excess oil/liquid before transferring to a plate to cool a little.
can be eaten as they are, 7 They or serve in burger buns or
pitta bread with your favourite toppings. What about trying lettuce, sliced tomato and avocado?
Family dinner table game 2 truths and a lie! Ask everyone to think of 3 things about themselves – 2 of them true and 1 is a lie. Each person takes it in turn to say their 3 things and everyone around the table has to guess which is the lie! 71 You Can Cook Tasty Food_kr.indd 71
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