Food In Schools: Kernow Kids Cookbook 2016

FOOD IN SCHOOLS

Kernow Kids’

COOKBOOK 2016

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Bodriggy

Plot to Plate

Upton Cross

Kernow Kids’

COOKBOOK

In Autumn 2014, we launched a competition across Cornwall, inviting children, young people and school catering staff to submit their healthy recipes for inclusion in our cookbook.

After a tough selection process, we have chosen the best recipes that you will see in this book.

WINNERS RECEPTION/ KEY STAGE 1 Smoothies, Salads and Fridge Cakes

Scott Cole Tregadillett School

Riley Launder Weeth School

KEY STAGE 2 Healthy Lunchbox

Oscar Green Whitemoor Academy

KEY STAGE 3 A Healthy Dessert

Nicole McDonald Treviglas Community College

KEY STAGE 4 Foodbank Challenge

Chelsea Croke Helston Community College

SCHOOL CHEFS Healthy School Dinner Dish

Joslyn Bellamy Newlyn School

Cranberry, Apricot & Pistachio

FRIDGE CAKE

by Scott Cole Tregadillett School

INGREDIENTS 200g Milk Chocolate, broken into pieces 50g Butter 2 tbsp. Golden Syrup 180g Rich Tea Biscuits, roughly broken into pieces 50g Pistachio Nuts, roughly chopped 175g Dried Cranberries 150g Dried Apricots, roughly chopped 100g White Chocolate, melted

METHOD 1. Line a 20cm shallow cake tin, with non-stick baking paper.

2. Add the milk chocolate, butter and golden syrup to a bowl, set over a saucepan of gently simmering water and heat until the chocolate has melted and the mixture is smooth and glossy.

3. Take the mixture off the heat, add the biscuits and most of the nuts & fruit, keeping a few back for decoration.

4. Mix well and transfer to the prepared cake tin, sprinkle the remaining nuts and fruit on top.

5. Chill for 3 hours until firm.

6. To finish, drizzle the melted white chocolate on top in zigzag lines using a spoon, then chill for a further 30 minutes.

7. Lift out of the cake tin, peel away the paper and cut into small squares, keep in the fridge and eat within two days - if they last that long!

It’s okay to have a treat as part of a healthy, balanced diet. Use the Eatwell Plate to help you make sure you eat the right amount!

The Eatwell

PLATE

Use the eat well plate to help you get the balance right. It shows how much of what you eat should come from each food group.

Bread, rice, potatoes, pasta & other starchy foods

Fruit & Vegetables

Meat, fish, eggs, beans and other non-dairy sources of protein

Milk & Dairy foods Food & drink that is high in fat and/ or sugar

Super Berry Burst

SMOOTHIE

by Riley Launder Weeth School

INGREDIENTS 他 glass of milk Blueberries Blackberries Blackcurrants Black gooseberries Black grapes Strawberries Raspberries METHOD Blend all the ingredients together and enjoy!

Healthy Lunchbox

HOMEMADE PIZZA

by Oscar Green Whitemoor Academy

PIZZA BASE INGREDIENTS 375g plain flour 1 tsp. salt 1 tbsp. caster sugar 7g dried active baking yeast 2 tbsp. olive oil 225ml warm water TOPPING INGREDIENTS Chopped peppers Ham Onions Olives Cheese Tomato topping (tomato puree, sundried pesto, tomato ketchup) METHOD 1. Combine flour, salt, sugar and yeast in a large bowl.

2. Mix in oil and warm water.

3. Make dough and either roll out to fit on one large greased pizza pan for a deep crust pizza or split the dough in half and roll out to put onto two pizza pans.

4. Using the back of a spoon, spread your tomato topping past all over the pizza.

5. Next, sprinkle your topping over.

6. Bake at 190째C / Gas mark 5 for 20-25 minutes.

7. Finally cut into slices and serve.

MY LUNCHBOX To go with a slice of my leftover homemade pizza in my lunchbox, I would have a tub of grapes and a tub of salad. In the salad, I would have cucumber, tomatoes and carrot sticks. I would also have a bottle of water to drink.

Mixed Fruit & Honey Drizzle

TORTILLA

by Nicole McDonald Treviglas Community College

INGREDIENTS

METHOD

4 strawberries

1. Evenly chop fruit, peel if needed.

1 pineapple ring

2. Add a little orange juice to some honey to thin it down.

A few blueberries 1 kiwi fruit 1 orange Little honey Fresh orange juice

3. Take to cooked wraps and smear some honey drizzle over them.

4. Arrange fruit in wrap and roll.

Chicken

STIR FRY

by Chelsea Croke

Hayle Community College

INGREDIENTS 1 garlic clove, chopped into small pieces 2 chicken thighs, thinly sliced—however you can use any meat or seafood 1 tbsp. olive oil ½ red pepper, seeds removed, thinly sliced 1 tbsp. soy sauce 100ml/3 ½ fl oz chicken stock 1 nest of egg noodles, cooked according to the packet instructions If you would like to add an extra ingredients like onions or mushrooms or any other vegetables, you can.

EQUIPMENT Green chopping board (to chop up vegetables), Brown chopping board (to chop up chicken), knives, frying pan or wok, saucepan and a wooden spoon.

METHOD 1. Finely chop up any vegetables that you are using, I have used onions garlic, peppers and mushrooms 2. Then using a different chopping board and a clean knife, chop chicken into even sized pieces.

3. Heat 1tbsp of oil into a large frying pan or wok, once that has heated, fry the garlic and chicken together until browned all over.

4. Then add your vegetables into the pan and stir-fry for approximately 2-4 minutes or until cooked.

5. Stir in the soy sauce, chicken stock and any other flavouring you have chosen and continue to fry over a medium-high heat for about 3-4 minutes or until the chicken has cooked through.

6. Whilst your stir-fry is cooking, get a saucepan and boil some water on a medium-high setting until water is boiling, then add your noodles and leave to cook for about 5 minutes or until cooked.

7. Combine noodles and stir-fry and stir until mixed in well 8. Finally, plate up your stir-fry, you can either plate it or put it in a bowl.

Winter

SPONGE

by Joslyn Bellamy

School Cook, Newlyn School

INGREDIENTS

340g grated beetroot

1 tsp. bicarbonate of soda

250g grated parsnip

2 tsp. baking powder

zest & juice of 1 orange

2 tsp. ground cinnamon

250g roughly chopped pecans

pinch of sea salt

8 eggs

500g light muscovado sugar

500g self-raising flour

400ml sunflower oil

METHOD 1. Line and butter rectangular full size BS/Grundy tin. Heat oven – 180 c/ Gas 4.

2. Set the oil and sugar to whisk in a mixer. Split the eggs into yolks and whites.

When the sugar and oil are looking well mixed, then add the egg yolks bit by bit.

3. Remove the bowl from mixer and add the beetroot, parsnips, pecans and orange zest and juice.

4. Sift in the flour, bicarbonate of soda, baking powder, cinnamon and salt. Fold together until well combined.

5. Whisk the egg whites until light, fluffy and just forming stiff peaks. Using a large metal spoon fold one spoonful of egg white into the cake mix to loosen the mixture, followed by the rest, folding until the mix is well and evenly combined.

Do not beat the mixture as you don’t want to knock the air out of the egg whites.

6. Place the mixture into the tin. Bake for 80-90 minutes or until a knife tip or skewer comes out just clean.

7. Serve with custard and enjoy!

Fun

FOOD FACTS A ripe cranberry should bounce like a rubber ball.

Corn on the cob always has even rows of corn.

Chocolate was once used as currency.

Coconut water can be used as blood plasma.

Peanuts are not nuts, they are legumes.

Eating bananas can help fight depression.

Apples float in water, because they are 25% air.

Potatoes do not count as one of your five-a-day.

One of the most hydrating foods to eat is cucumber, which is 96% water.

The most popular carrots used to be purple.

Strawberries, blackberries and blueberries are not actually berries!

The tea bag was invented by accident, as tea bags were originally sent as samples.

The first fruit eaten on the moon was a peach.

Healthy TIPS

• Don’t skip breakfast! It’s the most important meal of the day, so eating a wheat or wholegrain cereal can set us up until lunch time.

• Try and drink 1.5-2 litres of water every day; it keeps us hydrated.

• Try to limit how much fruit juice you have, as it contains a lot of sugar.

One glass per day is enough.

• Sometimes we are thirsty rather than hungry! Try having a drink first and then see if you are still hungry later on.

• Remember to eat five different fruit and vegetables every day!

• Stay active! Children need to be active for at least 1 hour every day, and adults need at least 150 minutes of physical activity every week!

For more information on staying healthy visit www.heartylivescornwall.org

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ABOUT FOOD!

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FOOD!

www.cornwallhealthyschools.org www.heartylivescornwall.org www.cornwallhealthyweight.org www.nhs.uk/change4life Your school might be interested in our brand new Food in Schools Award; a great way of showcasing good school food, curriculum learning and promoting healthy lifestyles with parents and families. It’s completely free!

To sign up, visit www.cornwallhealthyschools.org

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