Summer cooking- Cooking with children

The summer holidays are here…..although it’s hard to notice the difference this year! Now is the time for summer cooking with children.

Season Well are providing lots of child-friendly recipes and cook-along videos for a Healthy Holiday’s project we are working on with Lemon Balm Therapeutic Horticulture CIC. We are giving out recipe kits and fun activity kits to families with children in Meanwood, North Leeds. It’s great to be able to support families with feeding and entertaining their kids in this difficult summer. Families in Meanwood and North Leeds just need to email us on Becky@seasonwell.co.uk or call us on 07790393351 to get their kids registered to receive our Food and Fun packs. These can be collected at Meanwood Valley Preschool on Mondays, Wednesday and Friday mornings from 10.30 am. We have a lovely garden for kids to have a play in and they can even feed the chickens too!

So far this week we have cooked a vegetable frittata. and banana pancakes with a rhubarb and apple sauce.

Here’s the video cook-along for banana pancakes and the recipes for both dishes are below.

Happy cooking! Do get in touch if you would like FREE Food & Fun kits for your children over the summer holidays.

Banana Pancakes with Fruity Sauce (serves 3)

Ingredients:

(makes 6 small pancakes)

For the Pancakes

2 eggs

¼ teaspoon baking powder (optional)

Oil, margarine or butter for cooking

For the fruit sauce

1 dessert spoon sugar ( or 2 teaspoons honey)

2 small apples

1 stick of rhubarb

1 orange

1 dessert spoon sugar ( or 2 teaspoons honey)

Equipment:

Saucepan

Measuring spoons

mixing bowl

chopping board and knife

Potato masher (or a fork)

Peeler (or sharp knife)

Lemon squeezer (or a fork)

Large serving spoon

Food turner

 

Cooking Instructions                  

Make Fruit sauce:

  1. Peel and quarter the apples. Remove the core (the tough bit where the pips are) Chop into small pieces and put in the saucepan
  2. Chop your rhubarb into 2cm pieces and add to the pan
  3. Squeeze the juice from the orange using a lemon squeezer or a fork and pour over the fruit in the pan.
  4. Add the sugar then put onto a gentle heat and cook for 10 minutes (cover the pan with a lid if you have one).

Make Pancake mix:

  1. Slice the banana and put into a bowl. Then use the masher (or a fork) to mash the banana into a paste.
  2. Crack your eggs into the bowl and use a fork to whisk them into the banana.
  3. If you want fluffier pancakes you can add a little bit of baking powder but this isn’t necessary for yummy pancakes.
  4. Now your fruit should be cooked into a sauce (like apple sauce) so take it off the heat. If you want you can add a bit of food colouring to make your sauce pink

Cook the Pancakes

  1. Put a little oil ( about½ tablespoon) in your frying pan and put on a medium heat
  2. When the oil is nice and hot add large spoonfuls of pancake mix to the pan. Make sure you don’t put the pancakes too close together as they will spread during cooking.
  3. Cook for 1-2 minutes on the first side then use a turner to flip the pancakes over to cook the other side.
  4. Serve them hot with the fruit sauce on top. You could also top with yoghurt and fruit.

Cook along with Becky Live at 12 pm Monday,  Weds and Friday on Facebook.com/Lemonbalmplayproject

                                         

Vegetable Frittata

(Makes 2-4 portions)

Ingredients:   

6 eggs

1 ½ tablespoons milk

Clove of garlic, crushed (optional)

Salt and pepper

100g grated cheddar (optional)

1 tablespoon oil

Vegetables:

½ onion, sliced

½ red pepper, chopped

4 or 5 mushrooms, sliced

1 tablespoon chopped herbs: e.g. parsley, chives, oregano, basil or 1 teaspoon dried herbs (optional)

You can use whatever vegetables you have in a frittata- it’s a great way to use up what’s in your fridge. Aim for about 3 different vegetables.

Equipment:

1Large Frying pan

1 large plate

Sharp Knife & chopping board

Large mixing bowl

Whisk ( or a fork)

Tablespoon

Wooden spoon

Cooking Instructions:

  1. Peel and dice the onions
  2. Slice the red pepper (remember to remove the white core and seeds) into medium-sized pieces.
  3. Wipe your mushrooms to clean any soil off then slice them
  4. If using garlic crush it flat with your knife then chop finely
  5. Break the eggs into a bowl, add the milk and whisk together.
  6. Place a tablespoon of oil in the frying pan and put on a medium heat. Once it is nice and warm add the onion and gently fry until the onions turn clear.
  7. Add your vegetables and garlic to the pan and cook for 3-5 minutes until soft.
  8. Add chopped herbs to the egg mixture and a large pinch of salt and pepper. Stir them together.
  9. Spread the vegetables evenly in the frying pan. Sprinkle over the cheese and pour over the eggs.
  10. Cook the frittata on a gentle heat for 5-10 minutes or until the eggs are just beginning to set.
  11. To cook the top of the frittata, put the frying pan under the grill for 5-10 minutes If you don’t have a grill you can flip the frittata over. First, loosen the edges with a spatula. Place a plate or pan on top of the tortilla. Turn upside down and slide the frittata back into the pan. Cook for another 5 minutes.
  12. Serve in slices. Is nice eaten hot or cold with a salad or with bread

What veg to eat in February

We plan to give you a seasonal recipe a month highlighting what’s in season each month and what you can cook with it. So let’s start with a February veg favourite of Season Well: Jerusalem Artichokes

It’s not an artichoke and it’s not from Jerusalem. These are actually grown on an allotment near Harrogate which we support a learning disability charity to manage. They are a tuber so grow underground and look like a knobbly potato. They got their name because they are thought to taste a bit like artichoke.  The plant is part of the sunflower family and the Italian for sunflower is Girasole (follow sun) which sounds a bit like Jerusalem so hence the name.

 

The plant grows very tall so is good to grow as a windbreak which is what we planted them for on our windy site. They are also so easy to grow. Once you have planted a few tubers in spring they need very little looking after. They grow tall stems and have small flowers in summer. They then die back and are ready to dig up in the depths of winter when little else is growing. I have developed a love for their nutty flavour.  

The tubers are very good for you as they contain iron, vitamin c and potassium. They also have a prebiotic effect in the gut due to the high levels of a carbohydrate called inulin. This promotes growth of good bacteria in the gut which fight harmful bacteria in the intestines, prevent constipation, and give the immune system a boost. Inulin is also thought to regulate blood sugar

Unfortunately whilst they may reduce wind on the allotment they can increase wind in your bowels. They are nicknamed “fartichokes” for the windy effect they have on some people. The good news is that the more you eat the more your body can tolerate them and the less windy you become. It also affects some people more than others.

As they are so good for you, easy to grow and so very tasty give them a go.

One of our favourite ways to cook them with our allotment group is in this delicious soup recipe. Here we mix them with leeks which are also in season this month. If you want to be super healthy you can sprout a few alfalfa or pea seeds ( or any microgreens) and serve the soup with a little sprinkling on top.

Please comment if you’d like some seed sprouting instructions or any other artichoke recipes. We’ve also made artichoke cake in other years and this year intend to try an artichoke pickle as pickling or fermenting is suposed to reduce their windiness

Leek, potato & Jerusalem artichoke Soup

Ingredients: (Serves 4-6)

2 cloves garlic
2 tbsp olive oil
2 large leeks, sliced
1 onion, chopped
300g Jerusalem artichokes, scrubbed & roughly chopped
300 g potatoes, peeled and chopped
1.2 litre veg stock
2 sprigs rosemary
1 bay leaf
A little nutmeg, freshly grated
Salt & pepper
Handful of microgreens ( pea shoots, basil shoots, alfalfa sprouts)
A little cream for swirling ( we use Nooj cashew cream to keep it vegan)

Method

  1. Wash the artichokes and scrub well with a brush.Then roughly chop them.
  2. Put the artichokes in a pan, cover with boiling water and leave to simmer on a low heat whilst you do the rest of the prep

  3. Wash and slice the leeks. Peel and finely chop the onion and garlic 
  4. Peel the potatoes,if using, and chop into small pieces. You can make the soup with all jerusalem artichokes (600g) if you prefer. It will be a darker colour and stonger flavour. We have done it both ways and  like the addition of some ptoatoes to lighten the soup                                                                               
  5. add the olive oil to a large nonstick saucepan and lightly fry the leeks, onion and garlic for a few minutes.Then add the cubed potaotes and fry for a few minutes more.                                 
  6. Drain the water off the artichokes and add to the pan along with the stock, bay leaf and sprig of rosemary                            
  7. Leave to simmer on a low-mediumheat for 20-30 minutes or until the artichokes are soft.                                                             
  8. Remove the bay leaf and rosemary stalk and blend the soup to the consistency you like. You can blend it totally smooth or leave some chunks                                                                               
  9. Serve in bowls with a swirl of cream  (or vegan alternative: Nooj or soy cream) and a few micro greens.

Enjoy your healthy seasonal soup.