Healthy Options & Aquaponics Cooking - Sallins National School

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Healthy Options & Aquaponics Cooking

Cooking Together
 





AQUAPONICS: COOKING

The Aquaponic Plants are growing really well now!

We made "Green Leaf Tarts" today.


Follow along with the slide shows of our work!

Everyone who sampled the finished tarts said they were PERFECT!

Green Leaf Tarts:
Here is a recipe to boost your energy! The green leaf salads are rich in vitamins and minerals.
We adapted this recipe to suit our Aquaponic Project.
We harvested the green leaves and used them as the base flavour in the tartlets.
You will need:

  • Pre baked pastry cases

  • Fresh green salad leaves

  • 2 egg yolks

  • 200ml creme fraiche

  • 1 clove of garlic crushed

  • Freshly ground black pepper

  • 50g grated parmesan

Pre-heat the oven: 190C

Harvesting & Cooking the Greens!


  • First we harvested a selection of salads and greens.



  • Next we washed all the leaves and cooked them for about 2 minutes in boiling water (lightly salted).



  • Then we drained the water off and chopped the leaves.





Meanwhile:


  • First beat the egg yolks with the creme fraiche



  • Next season with salt and pepper



  • Then mix in the chopped green leaves






Filling and Cooking:


  • First we spooned the mixture into each of the pre-cooked pastry cases.



  • Next we sprinkled all the tartlets with grated Parmesan.



  • Then we baked the tartlets for about 20 minutes at 190 C



Some more information.

"Plants protect themselves from pests
by producing phytochemicals.When we
eat them, the phytochemicals fight to keep
us healthy,too."





REFERENCE

The Royal Horticultural Society
GROW IT  EAT IT
Green Leaf Tarts: p50-51
ISBN 978-1-4093-3098-1
www.dk.com

Potato Bakes

Baked Potatoes are fun to make
&
You can enjoy them with a selection
of
your favourite toppings!

We harvested Salad & Herbs
from the New Aquaponic Tank!

Our Method:

  • Bake 1 large potato per person. Oven: 200C for 1 Hour

  • Wash & Prick the potatoes before baking

  • Our Toppings:

  • Beans! Tuna & Sweetcorn with Mayo! Grated Cheese! Cottage Cheese! Humous!

  • Garnish! Fresh Aquaponics Salad & Herb Harvest!


  • We cut each potato in half, lengthways.

  • We heated the beans

  • We mixed the corn, tuna and mayonaise in a bowl

  • We cut the warm potato with a fork to help mix in the toppings

  • We added toppings of our choice


A tasty and healthy easy to make snack! Try it at home!
Source: Kids in the Kitchen. ISBN 978-1-84322-513-3





***************

AQUAPONICS PESTO


The herbs in the aquaponics project grew very well and were ready for harvesting!
We gathered the basil, parsley and lettuce.

We decided to make a BASIL PESTO!

We selected a recipe from Simply Recipes
www.simplyrecipes.com/recipes/fresh_basil_pesto/

2 cups fresh basil
1/3 cup pine nuts
1/2 cup grated parmesan cheese
1/2 cup olive oil
3 garlic cloves
salt & pepper to taste!

One of our friends in class is allergic to nuts so it was very important not to use pine nuts.
We decided to replace the nuts with crumbled crackers! They would absorb the oil and form a paste.

So now you can follow our slide show step by step and see how we made a healthy basil pesto and served it to all the friends in 6th class.
Everyone said it was great!




OUR METHOD

  • Collect the herbs from the grow tray above the fish tank.

  • Gather all the ingredients: NO PINE NUTS for safety reasons..

  • Put the basil into the food processor.

  • Crumble in the crackers

  • Add the crushed garlic and grated Parmesan cheese.

  • Drizzle in the oil while the processor is blending. This stops the oil from separating

  • Season to taste.

  • Serve on crackers with cream cheese and garnish with parsley / lettuce



 


Vegetable Risotto

Risotto is made with arborio rice. The rice becomes sticky when it is cooked.
This recipe cooks the rice in vegetable stock. The broccoli and peas are added during cooking. The tomatoes and cheese are added before serving.

Ingredients.

4 tomatoes
50g frozen peas
100g broccoli
50g grated Parmesan cheese
1 onion
1 clove of garlic
1 tbsp olive oil
200g arborio rice
1 vegetable stock cube
1 L boiling water to make stock
2 tbsp chopped parsley
Salt & Pepper to taste

USBORNE COOKBOOK FOR CHILDREN. ISBN 978074608804-3


OUR METHOD

  • Cut a cross in the tomatoes. put them into boiling water for 5 minutes. Then move tomatoes into cold water.

  • Remove skins. Cut into quarters. Remove seeds. Chop tomatoes into small pieces.

  • Weigh the peas. Chop the broccoli into small pieces. Discard the stalks.

  • Chop the onion and garlic.

  • Heat the oil & butter in one pot. Make 1L vegetable stock in the other pot.

  • Add the onion and garlic to the heated oil & butter. Fry for 5 minutes.

  • Remove from heat and add the arborio rice. Stir. Return to the heat.

  • Now slowly add the bubbling stock, a ladle at a time, to the cooking rice. 15 minutes.

  • Meanwhile add the broccoli and the peas.

  • Stir until the rice is creamy and tender.

  • Remove the rice pot from the heat. Put the lid on. Wait 3 minutes.

  • Add the tomatoes, chopped parsley and grated cheese.

  • SERVE! Delicious!

 

EASY EGGS

If you have some eggs in the fridge, you are ready to make some healthy snacks! This term we have made:
Pancakes!
Spanish Omelette
Smoked Salmon & Scrambled Eggs!

Here is a photo guide to our Smoked Salmon & Scrambled Eggs Healthy Option!

  • Whisk 4 eggs

  • Season with salt & pepper

  • Melt 15g butter in a non-stick pot over a low heat

  • Stir in the eggs & cook to form soft lumps

  • Toast & butter some bagles

  • Spoon on the scrambled egg

  • Garnish with Smoked salmon and chopped chives!

  • Perfect!



From: The Student Cookbook. ISBN:978-1-40536-862-9 www.dk.com

 

CHICKEN QUESADILLAS


Queso is Spanish for "cheese". Quesadilla is a mexican toasted cheese sandwich using soft tortillas made of wheat/corn flour.

2 tbsp olive oil
cooked chicken
1 red pepper sliced
2 spring onions chopped
Salt & perrer to taste.
Soft tortillas
Fresh coriander, chopped
100g grated chedder cheese.

Follow our method in the slide show and enjoy this easy to make healthy snack.


From: The Student Cookbook. ISBN:978-1-40536-862-9  www.dk.com

 
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