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Salmon And Parsley Fishcakes

1 HOUR 30 MINUTES SERVES 6

This is so tasty that it’s a good idea to double or triple the quantities and freeze batches for another day – defrost them thoroughly before using, then follow the cooking instructions below.

YOU WILL NEED

  • LARGE SAUCEPAN (25CM)
  • Y-SHAPED PEELER
  • CHOPPING BOARD
  • KNIFE
  • COLANDER
  • LARGE MIXING BOWL
  • SIEVE
  • SPOON
  • TIN OPENER
  • FORK
  • MICROPLANE
  • MEASURING SPOONS
  • POTATO MASHER
  • LARGE PLATE
  • 2 MEDIUM MIXING BOWLS
  • BALLOON WHISK
  • TRAY
  • LARGE BAKING TRAY
  • OVEN GLOVES
  • FISH SLICE
  • SMALL BOWL
  • SERVING PLATES

Ingredients

  • 50g frozen peas
  • 50g frozen spinach
  • sea salt
  • freshly ground black pepper
  • 400g potatoes
  • 4 spring onions
  • 1 x 160g tin of quality salmon
  • 1 lemon
  • ½ a bunch of fresh flat-leaf parsley
  • 3 large free-range eggs
  • 1 tablespoon plain flour, plus extra for dusting
  • 200g wholemeal breadcrumbs
  • olive oil
  • 200g natural yoghurt

Method

  1. Remove the peas and spinach from the freezer and leave to defrost. Meanwhile…
  2. Preheat the oven to 190ºC/375ºF/gas 5.
  3. Half-fill a large saucepan with cold water and add a tiny pinch of salt.
  4. Place on a high heat and bring to the boil. Meanwhile…
  5. Use a Y-shaped peeler to peel the potatoes, then chop into 1cm chunks on a chopping board.
  6. Once the water is boiling, carefully add the potatoes, bring back to the boil, then turn the heat down to medium and simmer gently for around 10 minutes, or until cooked through.
  7. Once cooked, drain the potatoes in a colander over the sink, then leave them to cool completely. Meanwhile…
  8. Trim and finely slice the spring onions and add them to a large bowl.
  9. Place the defrosted spinach in a sieve over the sink, then squeeze out any excess water with the back of a spoon. Roughly chop it and add to the bowl along with the peas.
  10. Drain the salmon in a sieve over the sink.
  11. Add the salmon to the bowl, using a fork to flake it into small chunks.
  12. Finely grate the lemon using a microplane, then add it to the bowl.
  13. Pick and finely chop the parsley leaves, discarding the stalks.
  14. Add the leaves to the bowl and crack in 1 egg.
  15. Add the flour, then mix well.
  16. Once cool, tip the potatoes back into the pan and use a potato masher to mash them really well.
  17. Add the mash to the bowl and mix together until really well combined.
  18. Sprinkle a little flour over a clean work surface and onto a large plate.
  19. Divide the mixture into 12 and use your hands to pat and shape each ball into a fishcake, roughly 2cm thick. Place them onto the floured plate, dusting your hands and the top of each fishcake lightly with flour as you go.
  20. Crack the remaining 2 eggs into a bowl and beat with a whisk.
  21. In another bowl, add the breadcrumbs, 1 tablespoon of olive oil and a tiny pinch of salt and pepper.
  22. Using your fingertips, mix it all together, then tip it onto a clean tray.
  23. One by one, dip the fishcakes into the egg mixture, shake off the excess, then turn them over in the breadcrumbs. Place each fishcake onto a large baking tray as you go, making sure they’re not touching one another.
  24. Drizzle over 1 tablespoon of olive oil.
  25. Using oven gloves, carefully place the tray into the hot oven for 15 minutes.
  26. Carefully remove the tray from the oven and use a fish slice to turn the fishcakes over. Return to the oven for a further 10 minutes, or until piping hot and golden. Meanwhile…
  27. Cut the lemon in half.
  28. Add a squeeze of lemon juice to a small bowl, using your fingers to catch the pips.
  29. Add the yoghurt and mix well, then season to taste with salt, pepper and lemon juice.
  30. Serve the hot crispy fishcakes with the yoghurt dip, lemon wedges and a fresh, green salad.

NUTRITIONAL VALUES

Kcal274.4
Fat (g)9.3
Sat fat (g)2.5
Protein (g)17.6
Carbs (g)32.1
Sugar (g)4.5

NUTRITION NOTE

All of Jamie’s Food Revolution Day recipes have been written with nutrition in mind. While some recipes are more indulgent and should only be eaten occasionally as part of a balanced diet, the majority are kept in check for calories, saturated fat and salt, to help you prepare quick, nutritious meals with fresh ingredients.

JAMIE’S TOP TIP

“If you’re in a hurry, defrost the peas and spinach by placing them in a colander in the sink and carefully pouring boiling water on top.”

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Gluten-Free Oat & Raisin Cookies

35 MINUTES, PLUS COOLING MAKES 25

Everyone loves a good biscuit to dunk in their tea, and you just can’t beat the homemade variety.

YOU WILL NEED

  • 2 BAKING TRAYS
  • GREASEPROOF PAPER
  • WEIGHING SCALES
  • SMALL SAUCEPAN (15CM)
  • 2 LARGE MIXING BOWLS
  • WOODEN SPOON
  • FORK
  • SIEVE
  • MEASURING SPOONS
  • TABLESPOON
  • OVEN GLOVES
  • WIRE COOLING RACK
  • FISH SLICE

Ingredients

  • 100g unsalted butter
  • 100g golden caster sugar
  • 125g dark brown soft sugar
  • 1 large free-range egg
  • 60ml buttermilk
  • 200g gluten-free plain flour
  • 1 teaspoon bicarbonate of soda
  • 100g raisins
  • 200g gluten-free porridge oats
  • 1 teaspoon ground cinnamon

Method

  1. Preheat the oven to 180ºC/350ºF/gas 4.
  2. Line 2 baking trays with greaseproof paper.
  3. Place a small saucepan on a low heat, add the butter and leave it to melt.
  4. Place the sugars in a large bowl and mix together.
  5. Carefully pour in the melted butter and stir well.
  6. Crack the egg into a separate bowl and beat together with a fork.
  7. Add the beaten egg and buttermilk to the sugar mixture and mix well.
  8. Sift the flour and bicarbonate of soda into the bowl and fold through.
  9. Stir in the raisins, porridge oats and cinnamon.
  10. Place a heaped tablespoon of the mixture onto a lined baking tray and flatten slightly with your fingers.
  11. Repeat with the remaining ingredients, making sure you leave a 4cm gap between each one.
  12. Using oven gloves, carefully place the trays in the hot oven for around 14 minutes, or until golden and crisp.
  13. Carefully remove from the oven and transfer to a wire rack to cool using a fish slice, then serve.

NUTRITIONAL VALUES

Kcal133
Fat (g)4.3
Sat fat (g)2.1
Protein (g)1.8
Carbs (g)22.2
Sugar (g)11.2

NUTRITION NOTE

All of Jamie’s Food Revolution Day recipes have been written with nutrition in mind. While some recipes are more indulgent and should only be eaten occasionally as part of a balanced diet, the majority are kept in check for calories, saturated fat and salt, to help you prepare quick, nutritious meals with fresh ingredients.

JAMIE’S TOP TIP

“If you’re not following a gluten-free diet, feel free to use regular porridge oats here – they’ll work in the same way.”

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Leading The Revolution In Torpoint, Cornwall

A run down of the many activities taking place in Torpoint, UK for Food Revolution Day!

After months of planning, organising and campaigning, it’s finally here, Food Revolution on the Rame Peninsula.TheRame Peninsula, or the Gateway into Cornwall, is an area of outstanding natural beauty bordered by water on three sides. The fauna, flora and marine life offers an abundance of natural leaning resources, so in a way I could say it’s an epic food education station for the future generation.

Have you heard of the expression “Bewild your child”? To me this means going back to the raw, nitty gritty of old school leaning. Combining modern technology and OFTED learning methods with some raw basics. As a child I loved getting my hands dirty, baked mud-cakes and climbed fruit trees, which wasn’t always to my mum’s satisfaction, especially the mulberry stains on the whites!

Without knowing, my role play and actions shaped me into the person I am today. In time those sticky mud-cakes turned into beautiful loaves of bread, which I totally cremated in the wood burner on my first attempt at age 8, but that’s why Food Education should be part of the school curriculum.

On the Rame Peninsula, Food Revolution started in the beginning of May. This year I didn’t just want to focus on one age group, or one school, but whole communities, towns and spread the word into cities and counties. I contacted David Barrett at Tamar View Fruiters, totally amazing guy running a family business with his two brothers, Ian and Nigel. He offered great support and sponsored all events and schools taking part in this year’s cook along.

It all kicked off on Sunday the 3rd at the annual Greenman festival at Mount Edgcumbe Country Park. With the support of the Vix at the Family Foraging Kitchen and her team, we managed to spread the word and hand out leaflets. Vix Hill Ryder is an amazing lady herself! She has inspired me in many ways with her knowledge on wild edible, and passion to educate families on a low income through her Free Food Forever project.

On Monday, I celebrated the arrival of The Black Prince with Communities4Kids at the annual May Day Flower Boat ritual in Millbrook, a tradition celebrating springtime fertility of soil, livestock and people. My workshop consisted of imaginative, creative vegetable art. Exploring the minds creativity children had the opportunity to make a boat for the Black Prince, customise their own chef’s hat and choose their own ingredients to make smoothies.

Tuesday I joined the Play and Learn team at Torpoint Children’s Centre for a Food Educational session. Outside Carol sowed seeds, Sue was on activities, vegetable printing and eye spy and Darrel and I got creative at snack time. A small group children came to experimented with flour and dough which they turned into bread rolls for snack time, and then got creative with vegetable art. I went with the boat theme again as it was such a success the day before. At snack time I had the opportunity to speak to parents, explained the purpose of the session, encouraged them to sign the petition, and invited all to the opening event on the 9th.

On Wednesday, Tamar View Fruiters supplied a variety of unusual ingredients that day which we discussed in detail before making the squash it sandwich! Homemade hummus was a great hit, and now on the list for the next Food Group session.

Now that the first stretch of the week was over, I had two days to prepare and finalize the opening of food revolution healthy schools week at the Torpoint Council Chambers. I wanted to share this with the community in a fun, engaging way so I approached Kelly Lamb Brown from the Coppola school of performing arts to educate through theatre.  We planned for weeks and decided on two performances; The little red hen and The very hungry caterpillar. I called on my good friend and award winning Executive Chef Bruce Cole for assistance in the kitchen and organised a team of volunteers. I received great support from the town council and the use of their facilities. A few local mums helped out by baking cakes and donating raffle prizes. The town council, schools and businesses all helped with advertising by putting up posters and advertising on their websites and newsletter.

The Grand Opening:

I don’t think I have ever been so anxious and excited about this day. My kids got up super early as they didn’t want to miss a thing! It’s #FoodRevolutionDay. For the past year and a half I have been building relationships in the community and today was make it or break it day!

I managed to decorate the hall the day before with the help of my friend Natasha, so setting up would be minimal.

My team of volunteers was diligent and everything started falling into place. The stage was set, the workshops ready and the pop up kitchen open for business.

So what’s on the agenda and how can we implement this into learning?

Leaning about food through theatre: Knowing where your food comes from.

The little red hen uses her knowledge and skills to turn grain into bread and then shares that knowledge and skills with her friends;

Eye spy: A fact sheet with various fruit/vegetables with adjoining labels to find inside the area using your senses, knowledge and recognition shapes and colours;

Craft table: Create and customise your own chef’s hats encouraging initiative and independence;

Get messy with veggies: Using your imagination, create printable artwork with different cuts, shapes and sizes of vegetables to promote co-ordination, differentiate colours and textures.

Down in the dirt: Get stuck in sowing seeds, leaning how to grow your own food.

Squash it, roll it fruit sushi: Using a rolling pin, bread, cream cheese and chopped fresh fruit, turn something simple into something awesome. Test your rolling skills and enjoy a tasty treat.

Make the pledge to eat more veg: A fun engaging way to inspire and bring families together, set a challenge to take back to the home. Give it a high five!

Kernewek Link, our local magazine attended to take pictures and help spread the word on social media. The town mayor opened the event and the first show commenced. The aroma of homemade pizza, fresh bread and soup filled the air as lunch time approached. A real buzz in the air with a great community spirit as more flocked in to enjoy some real food and homemade cookies and cakes.

The atmosphere in the pop up kitchen was at an all-time high. The local MP Sheryll Murry surprised me on her first engagement after being elected. I met her earlier that week and informed her what I had arranged in the community and she popped in to show her support. Overall a very successful day with great feedback.

This evening I had a great session with the Torpoint Brownies, the last group session of the week. I help up a poster and asked them if they has seen it before and what it was all about. Great response as quite a few had attended the opening event.

I planned three activities:

What’s in the box, Create an Eatwell plate, Creative Caterpillars?

What’s in the box: I presented a magic box filled with foam balls, inside the box I place 10 different varieties of vegetable. The aim is to feel around the box, identify using your sense of touch and knowledge. Discussing each individually.

Create and eatwell plate: I presented an eatwell poster, explained the proportions and using a paper plate draw the eatwell plate with ingredients they would buy in their weekly shopping.

Creative caterpillars: Fun interactive session making caterpillars with skewer sticks, grapes, honey, sprinkles and pumpkin seeds.

After the session I tested their knowledge, went through each vegetable, and handed out activity books to complete at home.

Healthy schools week: 3 Local schools are taking part this year,

Torpoint Nursery and Infants School: Recently awarded an Outstanding school status by OFSTED, students will be participating in class adding food education to their learning journals.

Carbeile Junior Schools: Year 6 will be completing 5 a day posters to display on food revolution day.

Torpoint Community College is hosting the main events this week concentrating on health and wellbeing. I have been liaising with Fiona Donald, head of catering TEC who has been acting as chair.

Jamie Oliver’s petition went live on the college website a few weeks ago for students to sign. Healthy schools week started on the 11th till the 15th of May. Nutritionist Jane Hutton will be attending assemblies with a presentation concentrating on a key points. Students will be leaning about health and wellbeing in Tec classes and exercise classes leading up to food revolution day. Healthy recipes are displayed on the college website and families are encouraged to try them at home. Fiona launched a recipe competition in College. Each day a dish of the day will be served in the canteen alongside the weekly menu.

On food revolution day 60 – 80 students will prepare this year’s squash it sandwich.

After Jane Hutton’s presentation we will head straight into the cook along and demonstration session. The local Mayor Mr Pearn will attend and the press will be there to take pictures.

Bruce Cole will demo a fishcake recipe, Vix from the Family foraging kitchen will demo and talk wild edibles, Tim/Daisy for the Cornish Seaweed Company with demo and talk seaweed and Jane Hutton will demo a brownie recipe using alternative.

All and all I’m looking forward to a very busy, active food revolution day!

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Food Revolution Day Mexican Fiesta

JOIN FOOD REVOLUTION DAY #FRD2013 on May 17th, 2013Space is limited for this Mexican Fiesta Event. RSVP required.

WHEN

May 17, 2013 at 7pm – 10pm

WHERE

Aphrodite Cooks
201 Weston Rd
Suite 101
Toronto, ON M6N 3P1
Canada

CONTACT

Linda Matarasso · [email protected]

TICKETS

FREE

This is a free activity

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San Francisco a Tavola

 Bring Italy to Your Dinner Table on Food Revolution Day!

                              Food Revolution San Francisco Says:

                  “Tutti a Tavola for a Food Revolution Day Celebration!”

                              MAY 17th through MAY 19th 2013

This year, in recognition of The Year of Italian Culture in the U.S, and, in support of Jamie Oliver’s Food Revolution Day, Food Revolution San Francisco is presenting San Francisco a Tavola!

On Food Revolution Day, Food Revolution San Francisco is encouraging the citizens of San Francisco to host their own Tavola Italiana party by preparing a healthy, affordable, family-style Italian meal for friends, family or co-workers.

These Tavola Italiana parties will be posted on the official Food Revolution Day website to share with the rest of the Food Revolution community.

And, in keeping in the spirit of Food Revolution Day, participants are encouraged to make a small donation to either the Jamie Oliver Foundation to support food education or to their favorite non-profit food organization.

For more information and latest updates about San Francisco a Tavola visit us on Facebook at: www.facebook.com/FoodRevolutionSF OR @FoodRevSF on Twitter

San Francisco a Tavola 2013 Partners

The Consulate General of Italy

The Italian Cultural Institute of San Francisco

Whole Foods Markets

Naked Wines – Donor

A16 Restaurant – Donor

Pacific Farmers’ Market Ass’n

Sports Basement  

ItaLingua Language School

Punk Domestics Food Blog

Viola Buitoni & Forchette Tricolori

Cookstream.tv

Italy in SF Food Blog

AND YOU!

WHEN

May 17, 2013 at 12pm – May 20, 2013

WHERE

Multiple venues
2841 Sacramento St
San Francisco, CA 94115
United States

CONTACT

Ann Blankenship

[email protected]

TICKETS FREE

This is a free activity

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About The Campaign

FOOD REVOLUTION DAY IS FIGHTING TO PUT COMPULSORY PRACTICAL FOOD EDUCATION ON THE SCHOOL CURRICULUM.

With diet-related diseases rising at an alarming rate, it has never been more important to educate children about food, where it comes from and how it affects their bodies.

What’s The Answer?

“By educating children about food in a practical, fun and engaging way, we can provide them with the knowledge and skills they so urgently need to lead healthier, happier lives. We need to make practical food education a compulsory part of every school curriculum across the world, and that’s why I’ve launched a petition calling on all G20 countries to action this. With enough support from millions of people around the world, I truly believe that we can create a movement that’s powerful enough to make governments take action.” Jamie Oliver

We Can Do This. We Know It Works.

There have already been hugely positive steps in the right direction.  Here are some examples:

  • In England, The School Food Plan made cooking lessons and food education a compulsory part of the curriculum.
  • In Mexico, all schools promote healthy eating through compulsory nutrition education, thanks to the General Law on Education.
  • In Brazil, the School Health Programme has made food and nutrition education a fundamental part of their basic curriculum.
  • Food education has also been part of the curriculum in Japan since 2005, and Finland has a long history of home economics.

But we still have a long way to go. Good, practical and compulsory food education should be available in every school for every child.

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The Wiggles Support Food Revolution Day – Check Out The Video

FOOD REVOLUTION DAY, THE WIGGLES

Food Revolution Day are thrilled to have the support from The Wiggles!

Their energetic team have been promoting healthy eating for children for over 20 years. Watch their schools Squash it sandwich video here. A big thanks to The Wiggles!

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Vegetable Egg Fried Rice

30 MINUTES SERVES 6

The secret to success with this dish is to cook it really quickly, so make sure you prepare all the ingredients in advance.

YOU WILL NEED

  • 2 MEDIUM MIXING BOWLS
  • BALLOON WHISK
  • MEASURING SPOONS
  • SMALL MIXING BOWL
  • CHOPPING BOARD
  • KNIFE
  • TEASPOON
  • LARGE WOK WITH LID OR TIN FOIL
  • WOODEN SPOON
  • 6 SERVING BOWLS

Ingredients

  • 600g cooked leftover white or brown rice
  • 100g frozen peas
  • 3 large free-range eggs
  • 2 tablespoons low-salt soy sauce, plus extra to taste
  • 2 tablespoons sweet chilli sauce
  • sesame oil
  • 1 lime
  • 6 spring onions
  • 2 cloves of garlic
  • 1 red pepper
  • 100g baby corn
  • ½ a bunch of fresh coriander

Method

  1. Use your fingers to crumble up the cold rice so the grains aren’t stuck together.
  2. Remove the peas from the freezer and leave to defrost. Meanwhile…
  3. Crack the eggs into a medium bowl and whisk well.
  4. Place the soy sauce, sweet chilli sauce and 1 tablespoon sesame oil into a small bowl.
  5. Cut the lime in half on a chopping board, then squeeze in the juice from 1 half. Whisk well
  6. Trim and finely slice the spring onions. Peel and finely slice the garlic.
  7. Halve the pepper, scrape out the seeds and white pith with a teaspoon, then slice lengthways into strips.
  8. Halve the baby corn lengthways.
  9. Pick the coriander leaves and set aside, then finely slice the stalks.
  10. Place a large wok over a high heat and add 2 tablespoons sesame oil.
  11. Once hot, carefully add the garlic and coriander stalks and cook for 30 seconds, then add the chopped vegetables and peas.
  12. Fry for 1 minute, or until slightly softened, stirring regularly.
  13. Add the rice and stir well, making sure it doesn’t stick to the bottom of the pan.
  14. Cover with a lid or tin foil and cook for 2 minutes, or until the rice is piping hot through.
  15. Once piping hot, use a wooden spoon to push the rice and vegetables to one side of the pan.
  16. Working quickly, pour the egg mixture into the empty space in the pan and cook for 1 minute to scramble it slightly, stirring continuously.
  17. Fold the egg into the rice and vegetables, then take the pan off the heat.
  18. Stir in the lime dressing, then divide between your bowls.
  19. Scatter over the reserved coriander leaves, then serve straightaway.

NUTRITIONAL VALUES

Kcal275.1
Fat (g)8.9
Sat fat (g)1.8
Protein (g)8.9
Carbs (g)41.9
Sugar (g)6.9

NUTRITION NOTE

All of Jamie’s Food Revolution Day recipes have been written with nutrition in mind. While some recipes are more indulgent and should only be eaten occasionally as part of a balanced diet, the majority are kept in check for calories, saturated fat and salt, to help you prepare quick, nutritious meals with fresh ingredients.

JAMIE’S TOP TIP

“It’s super important you use cold, leftover rice here – if the rice is hot, it’ll turn into a stodgy mess once cooked!”

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Chargrilled Chicken Kebabs

1 HOUR MAKES 12

These exciting, delicious charred kebabs are perfect for eating alfresco on a sunny day with a big fresh salad or as part of a big spread.

YOU WILL NEED

  • 12 WOODEN SKEWERS
  • LARGE ROASTING TRAY
  • CHOPPING BOARD
  • BOX GRATER
  • LARGE MIXING BOWL
  • MEASURING SPOONS
  • KNIFE
  • CLINGFILM
  • TEASPOON
  • GRIDDLE PAN
  • SERVING PLATTER

Ingredients

  • 2 cloves of garlic
  • 3cm piece of fresh ginger
  • 140g natural yoghurt
  • 60ml passata
  • olive oil
  • 1 teaspoon garam masala
  • 1⁄2 teaspoon smoked paprika
  • 1⁄2 teaspoon ground turmeric
  • 4 free-range skinless chicken breasts
  • sea salt
  • freshly ground black pepper
  • 1 large red pepper

Method

  1. Place 12 wooden skewers into a large roasting tray of cold water to soak – this will stop them from burning.
  2. On a chopping board, peel the garlic and ginger, then grate on the fine side of a box grater and place into a large mixing bowl.
  3. Add the yoghurt, passata, 1 tablespoon olive oil and spices and mix well.
  4. Slice the chicken into small bite-sized chunks and add to the bowl.
  5. Wash your hands, the board and the knife, then stir well and season with a tiny pinch of salt.
  6. Cover the bowl with clingfilm and place in the fridge to marinate for around 2 hours. Meanwhile…
  7. Halve the pepper, scrape out the seeds and white pith with a teaspoon, then roughly chop into chunks – you want them to be about the same size as the chicken.
  8. Remove the skewers from the tray, discard the water and wipe the tray dry.
  9. Divide and thread the ingredients between your skewers – don’t push them too close together otherwise they won’t cook properly.
  10. Place each one onto the tray and drizzle with a little olive oil.
  11. Put the griddle pan on a high heat to warm up (or you could cook them under the grill or on the barbecue).
  12. Place the skewers onto the griddle pan and cook for 10 to 15 minutes or until cooked through, turning every 2 minutes to get nice and golden on all sides – you may need to do this in batches.
  13. Once cooked, transfer the kebabs to a serving platter and serve with a fresh zingy salad and some rice or flatbreads.

NUTRITIONAL VALUES

Kcal78.2
Fat (g)3.2
Sat fat (g)0.8
Protein (g)10.4
Carbs (g)2.2
Sugar (g)1.9

NUTRITION NOTE

All of Jamie’s Food Revolution Day recipes have been written with nutrition in mind. While some recipes are more indulgent and should only be eaten occasionally as part of a balanced diet, the majority are kept in check for calories, saturated fat and salt, to help you prepare quick, nutritious meals with fresh ingredients.

JAMIE’S TOP TIP

“The wooden skewers need to be able to fit into your griddle pan, so trim them to the right size before you start, if needed. These kebabs work brilliantly cooked on a barbecue, too.”

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Rainbow Salad Wrap

SERVES 6 | 30 minutes

This is colourful, seriously tasty and fun to make. Feel free to use other firm fruit and vegetables that are in season where you live, or leave out the wraps and eat it as a salad, if you prefer.

You will need

  • Scrubber
  • Box grater
  • Chopping board
  • Weighing scales
  • Large bowl
  • Optional: Rubber gloves
  • Optional: Knife
  • Empty jam jar with lid
  • Measuring spoons

Ingredients

  • 2 small raw beetroots, different colours if possible (roughly 150g)
  • 2 carrots
  • 150g white cabbage
  • 1 firm pear
  • ½ a bunch of fresh mint
  • ½ a bunch of fresh flat-leaf parsley
  • 6 small wholemeal tortilla wraps
  • 50g feta cheese for the dressing
  • 5 tablespoons natural yoghurt
  • ½ teaspoon English mustard
  • 3 teaspoons cider vinegar
  • 2 tablespoons extra virgin olive oil

Method

  1. Wash the beetroots and carrots under cold running water, scrubbing with a scrubber to get rid of any dirt (there’s no need to peel them).
  2. Pick off and discard the wispy ends from the beetroots.
  3. Hold a box grater steady on a chopping board, then gripping the root end, coarsely grate the carrots, stopping before your fingers or knuckles get too close to the grater. Place the grated carrots into a large bowl.
  4. Coarsely grate or finely slice the cabbage, then discard the core and add to the bowl.
  5. Remove the stalk from the pear, coarsely grate (core and all), then place it into the bowl.
  6. Finally, hold the root end of the beetroots and coarsely grate (you may want to wear rubber gloves for this), then add to the bowl.
  7. Pick the mint and parsley leaves, then discard the stalks. Tear or finely chop the leaves on a board and add to the bowl.
  8. Add all the dressing ingredients to a jam jar.
  9. Put the lid securely on the jar and shake well.
  10. Have a taste and see whether you think it needs a bit more yoghurt, vinegar or oil – you want it to be slightly too acidic, so that it’s still nice and zingy once you’ve dressed your rainbow salad.
  11. Drizzle most of the dressing over the salad – just remember you can always add more but you can’t take it away, so be cautious.
  12. Divide the salad between the tortilla wraps, then crumble a little feta over each.
  13. Roll up the wraps, tucking them in at the sides as you go, then serve.

Nutrition Note

191 cals, 7.6g fat (2.4g saturated), 6g protein, 23.3g carbs, 10.3g sugar, 0.74g salt

Jamie’s Top Tip

Remember that box graters are very sharp so use them carefully. Hold hard fruit and vegetables with a firm grip and use nice big chunks so that your hands are safely out of the way. When your knuckles get too close to the grater, stop grating and discard the leftovers.