Burnley Together Local Children's Cook Book

EAT WELL LIVE WELL

The foods we eat can make a difference - choose from the colours of the rainbow and you’re going in the right direction.

COOK BOOK!

Created by local children in schools and community centres across Burnley, these recipes are packed with simple, tasty and nutritious ideas. Using affordable ingredients and easy steps, they show that eating well can be fun, practical and within everyone’s reach.

EAT WELL LIVE WELL

2

BREAKFAST EGG MUFFINS HEALTHY PANCAKES SMOOTHIES: MANGO AND PINEAPPLE, STRAWBERRY AND MANGO LUNCH HEALTHY BEANS ON TOAST CHEESE TOASTIES DIY VEGGIE WRAP STATION

TEA SPRING VEGETABLE & ORZO SOUP ASIAN STYLE CHICKEN STICKY HONEY GARLIC CHICKEN HEALTHY CHICKPEA CURRY NEW POTATO, SPINACH & FETA EMPANADAS

SNACKS DARK CHOCOLATE DATE SQUARES CHEESE SCONES

3

BREAKFAST EGG MUFFINS: MAKES 12 INGREDIENTS

11 medium eggs 40g plain flour

¾ tsp baking powder 1 tsp sea salt flakes or ½ tsp table salt 2 sliced spring onions 1 small head of broccoli 1 garlic clove (finely grated) or a heaped tablespoon of chopped wild garlic leaves A handful of grated cheddar cheese Butter or oil for greasing

METHOD 1.

Cut your broccoli into small florets, add to a pan of boiling water and cook for 3 minutes.

2.

Drain the broccoli then place in cold water to chill. Drain again once cooled and allow to drip dry or place on kitchen paper to soak up excess water.

3.

Mix the grated garlic or chopped wild garlic with the sliced spring onion.

4.

Grease the non-stick 12 hole muffin tin using the butter or oil.

5.

Combine the plain flour and baking powder in a large jug.

Whisk in 1 egg until fairly smooth (a few lumps are fine) then gradually whisk in the remaining eggs and the salt.

6.

Add some spring onion/garlic mix and some broccoli florets to the holes in your muffin tin then pour egg mix into each one – try to divide your ingredients equally between the 12 holes to ensure they cook evenly.

7.

Sprinkle cheese over each muffin and bake for about 25 minutes at 180°C until the egg is set and the top is golden brown.

The muffins can be eaten straight away once they have cooled a little, chilled and eaten cold (like a Spanish frittata) or chilled and reheated (ensure they are piping hot right the way through).

4

HEALTHY PANCAKES: SERVES 2 INGREDIENTS

75g oats

1 medium banana 2 large eggs ½ tsp cinnamon

METHOD 1.

Add the oats, banana, cinnamon, eggs and milk to a blender – blitz until smooth.

2.

Heat a big frying pan until hot.

3.

Once the pan is hot, add 1 tsp of butter. once bubbling, pour in the mixture.

I like to do this in stages (1 at a time) The mixture will make 4-6 pancakes depending on how big you make them. Cook for about 45 seconds or until bubbles start to appear on the surface of the pancake. When you see lots of bubbles, flip over and cook for a further 30-40 seconds.

4.

Serve the healthy pancakes and enjoy with toppings of choice.

On this occasion, we topped with banana and honey.

60-100 ml milk 2 tsp butter or coconut oil

5

SMOOTHIES STRAWBERRY AND MANGO INGREDIENTS

70g frozen strawberries 70g frozen mango 300ml coconut water 1-2 tsp honey 1-2 tbsp yogurt

MANGO AND PINEAPPLE INGREDIENTS

7 pieces frozen mango 7 pieces frozen pineapple 2 tbsp yogurt (dairy or plant based) 1 tbsp honey 300ml coconut water

METHOD

1. Add all the ingredients to a blender and blitz until smooth.

2. Pour into two glasses and enjoy.

6

TEA HEALTHY BEANS ON TOAST: SERVES 4 INGREDIENTS

2 × 400g tins cannellini beans, drained (or beans of choice) 1 large red onion, finely sliced 1 red pepper 2 tbsp butter (or olive oil if preferred) 3–4 garlic cloves, finely chopped

METHOD 1.

Melt the butter in a large pan over medium heat. Add the chopped red onion, garlic and red pepper. Cook for a few minutes until softened.

2.

Stir in smoked paprika, ground coriander, chilli flakes and tomato purée - cook 1 minute.

3.

Add passata/cherry tomatoes, beans, Italian herbs, honey and season with salt and pepper. Stir well before allowing to simmer on a lowmedium heat for 5-10 minutes or until the sauce has thickened.

4.

Spoon generously over hot toast and top with fresh herbs of choice.

5.

Season to taste and enjoy..

2 tbsp tomato purée 1 tsp smoked paprika 1 tsp ground coriander ½ tsp chilli flakes 400g tomato passata or cherry tomatoes 1 tsp Italian herbs 1-2 tsp honey (balances acidity beautifully) Salt & black pepper, to taste 8 slices wholemeal or sourdough toast (preferably sourdough)

7

CHEESE TOASTIES INGREDIENTS

Any sliced bread - 2 slices per toastie (use sourdough for really crispy toasties) Butter or spread (butter is best!)

Grated cheddar cheese about a handful per person

METHOD 1.

Butter one side of each piece of bread.

2.

Turn one slice of bread over so the butter is underneath then top with a handful of grated cheddar.

3.

Place a second slice on top with the butter facing upwards.

4.

Repeat for your remaining toasties.

5.

Place into an air fryer on a low setting (150-170ºC) or into a dry frying pan on a low heat.

6.

Cook and turn your toasties until they are golden brown on the outside and the cheese has melted in the middle – this will take 10 minutes or so - be careful, they can burn easily!

8

DIY VEGGIE WRAP INGREDIENTS

Hummus or cream cheese Grated carrot Cucumber sticks Lettuce Thinly sliced peppers Mini tortilla wraps

METHOD 1.

Prepare all of your veggies.

2.

Kids can spread their wrap with hummus or cream cheese, add their choice of fillings and roll up.

3.

You can experiment with different fillings according to individual tastes.

4.

Picnic item - Pinwheels

5.

Use the same ingredients but substitute mini wraps for large tortilla wraps.

6.

Spread a wrap with hummus or cream cheese, add veggies then roll up.

7.

Slice into rounds for an easy and healthy picnic item.

9

SPRING VEGETABLE & ORZO SOUP INGREDIENTS

1 onion, sliced or diced 2 carrots, small dice 1 leek, washed, halved and thinly sliced 1 litre vegetable stock (made with stock cubes) A handful of spring greens, spinach or nettle leaves if you’re feeling adventurous 1 tablespoon tomato puree

METHOD 1.

Fry onion, carrots and leeks until the onions are slightly softened.

2.

Add the stock, tomato puree and orzo.

3.

Simmer for about 8-10 minutes, stirring frequently, until the pasta is nearly cooked.

4.

Add the spring greens/spinach/nettles and cook for another 3 minutes.

5.

Make sure the pasta is cooked then taste and season with salt plus a grind of pepper if you like.

6.

Serve with cheese toasties or cheese scones.

½ teaspoon dried herbs (optional) 150g orzo pasta

10

ASIAN STYLE CHICKEN: SERVES 4 INGREDIENTS

4 chicken breasts

3 tbsp soy sauce or tamari 1-2 tbsp honey 1 tsp coriander 1 tsp paprika 1 tbsp lemon or lime juice ½ tsp chilli flakes 1 tsp sesame seeds Black pepper

TO FINISH (OPTIONAL BUT GREAT):

METHOD 1.

all bowl, add the soy sauce, honey, paprika, chilli flakes, ground coriander, lemon/lime, sesame seeds and pepper. Stir well.

2.

Place the chicken breasts in a large bowl and pour over the marinade.

3.

Marinate for at least 30 minutes if you have time for maximum flavour.

4.

Heat a large pan over medium heat. Add chicken and cook 5-6 minutes per side until caramelised and cooked through. Set the remaining marinade aside.

5.

After the chicken has had a total of 10-12 minutes, pour the remaining marinade into the pan and simmer 2-3 mins until sticky.

6.

Check the internal temperature of the chicken and make sure it is around 75 degrees Celsius.

7.

Serve and enjoy.

Spring onions, finely sliced Sesame seeds Fresh coriander

11

STICKY HONEY GARLIC CHICKEN INGREDIENTS

Chicken thighs (boneless, halal) 3 tablespoons honey 3 tablespoons soy sauce (halal) 4 garlic cloves, minced

METHOD 1.

Season chicken: chicken thighs with 1 teaspoons smoked paprika and black pepper.

2.

Sear chicken: Heat 2 tablespoons olive oil in a pan over mediumhigh heat. Cook chicken for 5–6 minutes each side until golden and cooked through. Remove and set aside.

3.

Make glaze: In the same pan, add 4 pieces garlic cloves, minced and cook 30 seconds. Stir in 3 tablespoons honey and 3 tablespoons soy sauce (check halal) and simmer for 2 minutes until thickened.

4.

Coat and serve: Return chicken to the pan and toss in the glaze.

Garnish with the 2 spring onions and serve with rice.

2 tablespoons olive oil 1 teaspoons smoked paprika 0.5 teaspoons black pepper 2 spring onions, sliced (to garnish)

12

HEALTHY CHICKPEA CURRY A vibrant, hearty plant-based curry - halal, dairy-free, and nut-free.

Packed with protein and warming spices.

Serves 2

INGREDIENTS

6 eggs

Tin chopped tomatoes

METHOD 1.

Cook the sauce base: Heat 2 tablespoons olive oil in a wide pan.

Fry the onion, diced and the red pepper, for 5 minutes until soft. Add 3 garlic cloves, minced, 1 teaspoons cumin, 1 teaspoons smoked paprika, and 0.5 teaspoons chilli flakes and stir for 1 minute.

2.

Simmer tomatoes: Add the chopped tomatoes and 1 pinch salt & pepper. Simmer for 10 minutes until the sauce thickens slightly.

3.

Add eggs: Make 6 small wells in the sauce. Crack 6 pieces eggs into each well. Cover with a lid.

4.

Cook eggs: Cook on medium-low heat for 7–8 minutes until whites are set but yolks are still slightly runny.

5.

Garnish & serve: Scatter fresh parsley or coriander over the top and serve immediately from the pan.

1 pieces onion, diced 3 pieces garlic cloves, minced 1 pieces red pepper, diced 2 tablespoons olive oil 1 teaspoons cumin 1 teaspoons smoked paprika ½ teaspoons chilli flakes 1 pinch salt & pepper Fresh parsley or coriander

13

NEW POTATO, SPINACH & FETA EMPANADAS INGREDIENTS

METHOD

FILLING

1.

Add flour to a large mixing bowl.

2 medium onions, peeled and sliced

2.

400g new potatoes, diced into 1cm cubes (skin on)

Cut butter into 1cm cubes and add to the flour then rub in with your fingertips until sandy.

3.

Add water and mix in until it starts to come together.

4.

Bring together with your hands and knead until just smooth then form into a log shape.

2 large handfuls of washed spinach (150g)

5.

Wrap in cling film and refrigerate.

125g feta cheese

6.

Boil the diced potatoes until soft but not falling apart then drain.

7.

Fry the onions until softened and starting to brown then add the garlic and fry for one minute more.

PASTRY

8.

Add the spinach and stir until wilted then add the potatoes, roughly mash them into the mixture with a spoon then crumble in the feta cheese and mix well.

200g salted butter

9.

Leave to cool then chill in the fridge.

100g cold water

10.

To make the empanadas, slice off a round of pastry (you need about 85g) and roll out on a lightly floured surface to about 15cm in diameter.

11.

Add some filling (about 85g) then brush the edges lightly with beaten egg. Fold in half and seal together then use a fork to crimp the edges.

12.

Make 2 cuts in the top to let the steam out as they bake then place on a baking tray lined with parchment paper.

13.

Repeat until you have used up your pastry and filling then brush them all with egg.

14.

Bake at 200ºC for 25-30 minutes until golden.

Can be served hot or chilled and eaten cold.

2 crushed garlic cloves or 2 heaped tablespoons of chopped wild garlic leaves

1 egg for glazing 400g plain flour

14

SNACKS DARK CHOCOLATE DATE SQUARES: 10 SQUARES INGREDIENTS

200g dark chocolate 15 dates

METHOD 1.

Melt the dark chocolate. Once melted, line a tray with parchment paper and spread half the mixture in an even layer. Alternatively, if you have a silicone chocolate mould, I would recommend using it as these are amazing.

2.

Next, remove the pit from the dates and spread in an even layer on top of the chocolate and press down.

3.

Drizzle a layer of peanut butter on top of the dates.

4.

Finally, pour over the remainder of the dark chocolate and place in the freezer for 20 minutes to set.

5.

Enjoy.

2 tbsp peanut butter

15

CHEESE SCONES INGREDIENTS

110g self-raising flour ¼ tsp baking powder 25g salted butter, cubed 60g grated mature cheddar cheese 60ml milk (plus extra milk to glaze)

METHOD 1.

Add flour and baking powder to a mixing bowl and combine.

2.

Add the cubed butter and allow to soften for a few minutes.

3.

Rub in the butter using your fingertips until the mixture looks like fine breadcrumbs then add the grated cheese and rub this in too.

4.

Stir in the milk and mix with a spoon until it starts to come together.

5.

Form into a dough using your hands then flatten out to about 2cm thick.

6.

Use a round biscuit cutter to cut out your scones and place onto a parchment lined baking tray.

7.

Re-shape the dough and cut more scones.

8.

Brush the tops with milk then bake at 200ºC for 10-12 minutes until browned on top. Allow to cool slightly before serving.

16

17

Good food doesn’t need to be complicated, just full of flavour, affordable and nourishing.

Cook, share, and enjoy...

BON APPÉTITE!

burnleytogether.org.uk/down-town/

18