Eating your 5-a-day - beetroots

Ingredients

This recipe serves 4 people.

You will need:

• a pack of vacuum packed beetroots
• half an onion
• 2 tsp of oil
• 400g tin of kidney beans
• spices - half tsp paprika and half tsp cumin
• seasoning - pinch of salt and pepper
• 2 tbsp of flour
• optional - burger bun or salad to serve

Equipment

You will need a:

• knife
• chopping board
• spatula or spoon
• bowl
• frying pan
• grater
• potato masher or fork
• plate

Instructions

An adult may need to help or supervise.

1. Prepare your ingredients - finely chop an onion, grate or finely chop the beetroot and drain the kidney beans before mashing in the bowl.
2. Heat the oil in the pan and soften the onion over a medium heat.
3. Add the prepared beetroot, spices and seasoning to the pan, stirring for up to 2 minutes.
4. Add the mashed kidney beans and half the flour to the pan, stirring into a rough paste.
5. Now remove the pan from the heat and allow to cool.
6. Wash and dry your hands, then dust them with the remaining flour before shaping the mix into four equal patties.
7. Refrigerate the patties on a plate for 30 minutes, this will help them keep their shape. You can use this time to tidy up.
8. Heat 1 tsp of oil in the pan and cook the patties for 3 minutes on each side. Remove from heat and enjoy with a burger bun or salad.

Top tip

Try a new fruit or vegetable today. Go further and try to eat the colours of a rainbow in fruit and vegetables.

Ingredients

This recipe serves 6 people.

You will need:

• 70g or half a cup of flour
• 2 vacuum packed beetroots
• half a tin or 200g of chickpeas
• 4 tbsp of peanut butter
• 2 small ripe bananas

Equipment

You will need a:

• chopping board
• knife
• large bowl
• oven
• blender
• cupcake/muffin tray and cases

Instructions

An adult may need to help or supervise.

1. Preheat the oven to 180 degrees.
2. Roughly chop the beetroots into small pieces.
3. Blend all of the ingredients together until smooth.
4. Place the cupcake/muffin cases into the tray and spoon in the batter until each is about half full.
5. Bake for 20 to 25 minutes, before cooling for another 10 minutes.
6. You can store the muffins in an airtight container refrigerated for a few days.

Top tip

Try a new fruit or vegetable today. Go further and try to eat the colours of a rainbow in fruit and vegetables.

Ingredients

This recipe serves 6 people.

You will need:

• a Pack of vacuum packed beetroots
• 400g tin of chickpeas - drained
• 2 cloves of garlic - peeled
• 1 tbsp of oil
• a splash of lemon juice
• a pinch of salt

Equipment

You will need a:

• chopping board
• knife
• blender or masher
• bowl

Instructions

An adult may need to help or supervise.

1. Roughly chop your beetroot into small pieces.
2. Blend all of the ingredients together until smooth or slightly coarse. Or you can mash the ingredients and then add the chopped beetroot.
3. Put the houmous in a small sealed container and chill in the fridge until needed.

Interesting fact

Did you know while potatoes and starchy foods an important part of a diet, they don’t count towards your 5-a-day. However sweet potatoes and swedes do count.

You will need:

• vacuum packed beetroots
• a blender or masher
• a large jar or container
• 500ml warm water
• white fabric or wool
• a spoon

Instructions

An adult may need to help or supervise.

1. Blend a pack of vacuum packed beetroot, along with the liquid it comes in the warm water. If you don’t have a blender, you can mash the beetroot before mixing with the water.
2. Place in a large jar or container.
3. Submerge the white fabric or wool you wish to dye. You might even try a tie-dye technique.
4. Leave for 24 hours, stirring occasionally.
5. Rinse and lay out to dry.
6. What colour have you dyed your material?

Interesting fact

Did you know beetroots have been associated with numerous health benefits and increased exercise performance.

You will need:

• a bowl or tall container
• a tangerine or easy peeler
• some water

Instructions

An adult may need to help or supervise.

1. Fill a bowl or tall container with water.
2. Place a whole tangerine or easy peeler in the water. Does it sink or swim?
3. Now remove the peel and return to the water. Does it sink or swim without it’s lifejacket?

Interesting fact

Did you know when trying to eat your 5-a-day, fresh, canned and frozen fruit or vegetables all count.

You will need:

• 1 container
• some warm water
• half a cabbage
• a large rubber band
• some food colouring or liquid from a vacuum pack of beetroots

Instructions

An adult may need to help or supervise.

1. Cut a cabbage vertically (top to bottom) in half, leaving the top intact.
2. Secure the bottom of one half with a large rubber band. You can use the other half for cooking.
3. Cut the bottom off the piece of cabbage being used, below the rubber band.
4. Fill a container 2/3 full with warm water and add food colouring.
5. Stand the cut end of the cabbage in the coloured water and check back on it regularly to see what is meant by capillary action.

Interesting fact

Did you know as a rough size guide a portion of one of your 5-a-day fits in the palm of your hand.