HEALTHY Schools Lesson Resource Bank

Second Level – Munch & Move

Interdisciplinary Learning Project – Finding the Balance

Planning Framework Context for Learning – Healthy Eating

Cooking Skills Module – Mini Chefs 5

HEALTHY Schools

Mini Chefs 5

Contents

Theme / Topic / Suggested Learning Activities
Cooking Skills / Spicy Baked Falafel (Pulses) / ·  Introduce
·  Explain
·  Demonstrate
·  Get Cooking


Mini Chefs 4

Theme: Cooking Skills

Topic: Spicy Baked Falafel (Pulses)

SUGGESTED LEARNING ACTIVITY
Introduction
The main focus of this lesson is on pulses, with children making spicy baked falafel. The recipe demonstrates a number of transferable skills which could be used in other recipes. Falafel is a traditional Middle Eastern dish, usually served with pitta bread (or wraps) and salad. Falafel is made with the pulse chickpea.
A pulse is an edible seed which grows in a pod. Pulses include beans, peas and lentils, such as:
·  baked beans
·  red, green, yellow and brown lentils
·  black-eyed peas
·  garden peas
·  runner beans
·  chickpeas
·  broad beans
·  kidney beans
·  butter beans
Pulses can be bought fresh, dried and canned. If canned, check the label and choose those with no added salt. They can be used in a range of dishes, such as soups, stews and pies.
Pulses provide a cheap, low-fat source of protein, fibre, vitamins and minerals (such as iron). A very popular pulse is baked beans. Pulses also count towards your 5 A Day but only one portion per day (about 80g*).
Pulses are a great source of protein, which means they are important to people who do not eat meat, fish or dairy foods. However, pulses are important to people who eat meat as well.
As well as containing protein, chickpeas are high in fibre.
*This excludes green beans (such as broad beans and runner beans) which are counted as a vegetable and not a bean or pulse for 5 A Day.
Aims of the session
·  To teach children how to cook a spicy baked falafel, safely and hygienically.
·  To introduce children to pulses and their contribution to a healthy varied diet.
·  To teach children that pulses are edible seeds which grow in pods.
·  To enable children to name and use a range of cooking equipment (vegetable knife, garlic crusher and an electric blender, with supervision) and demonstrate basic food preparation skills (e.g. measuring, chopping, mashing).
Children will
·  recall and carry out the personal hygiene drill, with support
·  learn how to make spicy baked falafel and demonstrate a range of food preparation skills safely and hygienically
·  evaluate their dish, e.g. appearance, smell, taste
·  be encouraged to build their skills and confidence by making the dish again at home as part of a family meal
Skills
Measuring, chopping, blending, mixing and using an oven.
Outline of activity
1.  Introduce the activity and talk about pulses, i.e. beans, lentils and peas. Ask children to name different types of pulses. Show images of pulses growing. See whether any children have grown beans, lentils and peas before. Highlight the nutritional benefits of including pulses in the diet.
2.  Discuss chickpeas, their origin and the dishes they are commonly used to make. Show the children how to make spicy baked falafel step-by-step, with children following each stage.
3.  Eat and evaluate the falafel with the children – provide some salad and pitta bread.
What you will need
Ingredients / For Group 1
(4children) / For Group 2
(8children) / For Group 3
(12children) / For Group 4
(16children)
Small Onion / ½ / 1 / 1 ½ / 2
Garlic Clover / 1 / 2 / 3 / 4
Salt / Pinch / Pinch / Pinch / Pinch
Grounded Coriander / 1 teaspoon / 2 teaspoons / 3 teaspoons / 4 teaspoons
Ground Cumin / 1 teaspoon / 2 teaspoons / 3 teaspoons / 4 teaspoons
Chilli Powder / ½ teaspoon / 1 teaspoon / 1 ½ teaspoons / 2 teaspoons
Chickpeas canned 400g / 1 / 2 / 3 / 4
Fresh Parsley / Small handful / Small handful / Small handful / Small handful
Oil / 2 tablespoons / 4 tablespoons / 6 tablespoons / 28 tablespoons
Cucumber / ¼ / ½ / ¾ / 1
Natural Yoghurt (Low Fat) / 8 tablespoons / 16 tablespoons / 24 tablespoons / 32 tablespoons
Pitta / 3 / 6 / 9 / 12
Equipment / For Group 1
(4children) / For Group 2
(8children) / For Group 3
(12children) / For Group 4
(16children)
Baking Tray / 1 / 2 / 3 / 4
Baking paper (sheet) / 1 / 2 / 3 / 4
Chopping Board / 1 / 2 / 3 / 4
Veg Knife / 1 / 2 / 3 / 4
Fork / 1 / 2 / 3 / 4
Garlic Crusher / 1 / 2 / 3 / 4
Blender, 1 for the class
Can Opener / 1 / 2 / 3 / 4
Measuring Spoon / 1 / 2 / 3 / 4
Mixing Spoon / 1 / 2 / 3 / 4
Bowl of Water / 1 / 2 / 3 / 4
Pastry Brush / 1 / 2 / 3 / 4
Greater / 1 / 2 / 3 / 4
Mixing Bowl / 1 / 2 / 3 / 4
Oven Gloves (1 per oven) / 1 / 2 / 3 / 4
How to run the session
Before the children arrive
·  Decide when the children will eat the falafel, perhaps as lunch. Ensure that pitta bread, salad, water and fruit are available (to make a balanced meal).
·  Set out images of different pulses or arrange a display of real pulses, i.e. chickpeas, beans, lentils and peas. Try and find a picture of them growing on a plant too.
·  Cut out the baking paper for lining the baking trays (or grease the tray lightly with a little oil/ use non-stick).
·  Set out the demonstration area with all ingredients and equipment listed.
·  Set out the ingredients and equipment needed for each group. The recipe calls for an electric blender to help mix everything together. If you do not have a blender, children can mash the chickpeas with a potato masher or place the chickpeas in a strong plastic bag and crush with a rolling pin.
·  Prepare the room and tables and get out the aprons. Display the recipe on the whiteboard and/or provide copies of the recipe on the table for children to follow.
·  You may need to open the cans of chickpeas, depending on the age/ability of the children. If so, drain the chickpeas.
·  Preheat the oven. If it is not in the same room, ensure that others in the school know that it is being used.
Activity
Introduction
Explain to the children that they will be making spicy baked falafel.
Get ready to cook
Ensure that all the children are ready to cook. Children should:
·  tie up long hair
·  remove jewellery
·  roll up long sleeves
·  wear an apron
·  wash their hands
You’ll need: Recipe on the whiteboard/ copies of recipes for the children to read through
You’ll need: Aprons sink soap and hand towels
Activity Inspire the children
·  Show the children a range of different pulses (beans, lentils and peas). Challenge the children to see if they can name the pulses. (Try using a range of dried and/or canned pulses – these will last for a long time and can be used in different classes.)
·  Ask the children to name as many pulses as they can.
·  Explain to the children that pulses are an edible seed, which grows in a pod on a plant. Have any of the children grown pulses before?
·  Ask the children who has eaten pulses before (chickpeas, beans, lentils and peas). What dishes were the pulses used in?
·  Ask the children to recall the eatwell plate. In which food group do pulses belong? (Meat, fish, eggs, beans and other sources of protein.) What main nutrient is provided by foods from this food group? (Protein, but also a good source of fibre.)
·  Show the children the chickpeas that will be used in the recipe, explain that these are the pulse they will be using today. Chickpeas are popular in Middle Eastern, Indian and Mediterranean cooking. Have any of the children eaten chickpeas before? Ask them to suggest any recipes that they have seen with chickpeas (e.g. hummus, salad, curry, veggie burgers, soups, stews, and ground into flour ‘gram’).
·  Explain to the children that they will be making falafel in the lesson. Falafel is made using chickpeas, which are a pulse. Falafel is a traditional Middle Eastern dish, usually served with pitta bread (or wraps) and salad.
·  Has anyone eaten falafel before? If so, do they know what other ingredients are used?
Demonstration
·  Wash your hands.
·  Show them how to make the recipe step-by-step.
·  Peel and chop the onion – place the onion flat-side down on the chopping board. Hold the onion in place with a fork and cut lines down from the root to the edge – do not cut into the root (this holds the onion together). Move the fork and then cut across the parallel slices to make small pieces.
·  Peel the garlic and use the garlic crusher.
·  Show how to use the blender safely – keep it unplugged until it is ready to be used. Ask some of the children to help switch on the blender. Alternatively, allow children to mash the chickpeas using a potato masher – ensure that they are mashed in a controlled way so that the chickpeas stay in the mixing bowl – sometimes they can be quite hard. If you do not have mashers, place the chickpeas in a strong plastic bag and crush using a rolling pin.
·  Show them how to divide the mixture equally into 12 and roll into small balls with their hands. Explain that they should be the same size so they cook at the same rate.
·  Grate the cucumber onto a chopping board and stir into the plain yoghurt.
Activity Get cooking!
·  Divide the children into groups of four.
·  Ask them to check that they have the correct equipment, according to the recipe.
·  Ask them to measure and weigh the ingredients required. Check their measurements are accurate and ask the children to work together to check each others’ measurements.
·  Supervise the children setting the oven to the correct temperature, if the oven is in the same room.
·  Ensure that the baking trays are lined, or greased lightly with a little oil.
·  Supervise the use of the vegetable knives when cutting the onion, reminding children to watch their fingers. Focus on the bridge hold and the fork-secure method. Remind them to concentrate during such tasks.
·  Check that the children know how to use the garlic crusher, using pressure to force out the garlic.
·  Closely supervise the use of the blender. Ensure children use it safely. (If you are asking them to mash the chickpeas ensure all of them have a go. Remind them to ‘mash’ slowly, so that the chickpeas stay inside the bowl.)
·  Challenge children to divide the mixture equally into 12 small balls using their hands. Ask them to check that they are the same size. Some children could be given weighing scales to check that the falafels are the same size.
·  Check that children are lightly brushing the falafels with oil.
·  If the oven is in the room, supervise the falafel being placed on the shelf (using oven gloves).
·  Show the children the cooked falafel – they should be golden brown. You may show children at the end of the cooking activity if you are not able to cook some falafel in advance.
How to finish this activity
·  Ask the children to describe the appearance, smell, taste and texture of the falafel.
·  What other spices could be added to the falafel mixture? Could other herbs be used? What would they add? How could the falafel be served? What would they suggest?
·  Ask the children if they like the falafel.
·  Talk about when they might eat the falafel and what they might serve with them to make a meal, e.g. picnic, supper, lunchbox.
·  The falafel can be eaten hot or cold. Other than in pitta or wraps, they can be eaten with salad or cous cous as a main meal. The falafel in the lesson has a yoghurt dressing – what other dressing could the children suggest?
·  Provide the children with a copy of the recipe to take home – encourage them to make this again with their parents/carers.
You’ll need: Copies of the recipe to take home
Spicy baked falafel Pulses 7-11yrs
These spicy chickpea bites go well with cucumber and yogurt – perfect with pitta for lunchboxes.
Pulses such as chickpeas, beans, lentils and peas are a cheap source of protein, and chickpeas are high in fibre too. One portion of pulses counts towards your 5 A Day.
Serves | 6 children
Preheat the oven to |200°C/180°C Fan/Gas 6
Preparation time | 15mins
Cooking time | 15mins
Equipment:
·  Baking tray
·  Baking paper
·  Chopping board
·  Vegetable knife
·  Fork
·  Garlic crusher
·  Blender
·  Can opener
·  Measuring spoon
·  Mixing spoon
·  Bowl for water
·  Pastry brush
·  Box grater
·  Mixing bowl
·  Oven gloves / Ingredients:
·  1/2 small onion
·  1 garlic clove
·  Pinch of salt
·  1tsp ground coriander
·  1tsp ground cumin
·  1/2tsp ground chilli powder
·  1 x 400g can chickpeas, drained
·  Small handful of fresh parsley
·  2tbsp sunflower, vegetable or olive oil
For the yogurt dip:
·  1/4 cucumber
·  8tbsp low-fat natural yogurt (a small pot)
·  3 pitta breads to serve
Instruction:
1.  Turn on the oven to 200°C/180°C Fan/Gas 6. Line the baking tray with baking paper. Cut the onion in half, peel and roughly chop it, using a fork to hold it in place.
2.  Peel the clove of garlic and crush it. Put both the onion and garlic into the jug of the blender.
3.  Add the salt, spices and the drained chickpeas.
4.  Roughly chop the parsley. Add it to the blender with 1tbsp of oil. Blend until the mixture is combined, but still a little coarse.
5.  Divide the mixture into 12 and shape into small balls with your hands. (If you wet your hands with cold water it won’t stick as much.)
6.  Place the falafel balls on the baking tray. Brush with a little oil, put in the oven and bake for 10-15mins, or until crisp and golden.
7.  Put the yogurt in the bowl. Grate the cucumber, add to the yogurt and mix well. Cut each pitta in half. Put 1 or 2 falafel into each pocket and drizzle with dip. Serve.
Hints & tips:
If you don’t have a blender, you can use a potato masher to crush the chickpeas.
Make your own:
Vary the flavour of the falafel by using lentils or beans instead of the chickpeas.
Storage:
Keep any leftover falafel in an airtight container in the fridge. If they go a little soft, pop them into the oven to reheat.
Each 170g serving contains:
Energy
1250kj / Fat
Med / Saturate
Low / Sugar
Low / Salt
Med
296kcal / 5.6g / 0.8g / 4.3g / 1.1g
15% / 8% / 4% / 5% / 18%
Typical energy values per 100g: 736kJ/174kcal
Useful links:
Basic food skills in primary schools, videos demonstrating cutting, peeling and grating. Visit:
http://www.foodafactoflife.org.uk/VideoActivity.aspx?siteId=15&sectionId=65&contentId=73
Pulses in the diet. Visit: http://www.nhs.uk/Livewell/Goodfood/Pages/pulses.aspx
ASDA Recipe side (pulses). Visit: http://recipes.asda.com/Search/Search_Results.aspx?mainingredient=Pulses
BBC Food on Pulses – useful photographs and descriptions. Visit: http://www.bbc.co.uk/food/pulse

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