Cooking with kids - Flatbread and what is 'Eating the Rainbow'?


Flatbread

· Contains: Wheat

· Vegan

· Prep Time - 15 minutes

· Cooking Time - 20 minutes

· Makes 8 and lasts up to 3 days in the fridge


Nutritional Information

Per portion

· Calories: 135 kcals

· Carbohydrate: 18g of which sugars 0.5g

· Protein: 3.4g

· Fat 4.7g of which saturated fat 0.7g

· Fibre 2.8g


Ingredients

· 225 g Plain Wholemeal Flour

· 75 ml Boiled water

· 75 ml Tap Water, cold

· 2.5 tablespoons Olive Oil


Method


This is a Hairy Bikers recipe and brilliant to do as a flatbread. It would go very well with the Three Bean Chilli and if you wanted to do wraps for lunch or even for dinner in place of tortillas if you were heading out Mexico way. If you wanted to do this Gluten Free, use a GF plain flour blend or, do what I do and use Chickpea Flour. The picture at the top shows the flatbread made with chickpea flour and served with an aubergine and peanut butter spicy dip, which is delicious.


Good source of fibre and healthy fats.


1. Put the flour in a bowl and rub in the olive oil until the dough starts to come together and feels like damp sand in your hands.

2. Put the tap water and boiled water together and stir it in into the dough.

3. Knead it into the dry ingredients with your hands until the dough feels smooth and elastic.

4. Turn the dough onto a lightly floured surface and knead it for another minute.

5. Divide the dough into 8 portions and then roll them into smooth balls.

6. Sprinkle the work surface with a little more flour and roll out 1 of the balls very thinly.

7. It needs to be about 20 cm in diameter and no thicker than a 2 pence coin.

8. Turn the dough regularly so it becomes a nice even shape.

9. If it begins to stick, simply sprinkle with more flour.

10. Place a large non-stick frying pan over a medium to high heat and once it is hot, add the flatbread.

11. Cook it for about 2 1/2 minutes, turning half way through the cooking time and pressing with a metal spatula so that it cooks evenly.

12. The flatbread should be lightly browned in places and look dry without being crisp.

13. If it looks dark or damp, continue to cook for a few more seconds.

14. Put the flatbread on a plate and cover it with some foil to help it keep warm.

15. Repeat for the remaining flat breads until all are cooked and under the foil.

16. Can be eaten warm immediately.

17. They will keep it the fridge for about 3 days. Keep wrapped in foil.


Science Bit


Flatbread basically means no raising agent. In typical bread, yeast reacts with the flour and water to help the dough rise. In this recipe there is nothing like that, hence the word flat!


Questions - What other forms of flatbread can you think of? Come up with some recipes for using this flatbread, could it replace anything like Rice or Pasta?


Science Bit - Eating the Rainbow!



When we talk about 'eating the rainbow' basically we mean, eat fruit and veg of every colour. The nutrients in the fruit and the combination of the nutrients give them its colour. Therefore, in order to ensure you get all the vitamins, minerals and other nutrients such as phyto chemicals you need to eat a range of fruit and veg. For example, Sweet potatoes are good source of vitamin A, where as mushrooms are a good source of B vitamins and cauliflower is good source of vitamin K.


A word on Frozen and canned - These are just as nutritious as fresh. In fact, frozen veg are frozen very soon after they are harvested, and will be quite high in nutrients. With canned, they are just as nutritious as well, just make sure you get fruit canned in their own juice and veg canned in water. If they are canned in syrup they will be higher in sugar.


Question - Why don't you try and come up with a super rainbow smoothie? Also, why don't come up with a lunch and dinner with as many different fruit and veg as possible?

0 views
Copyright Ridgeway Nutrition 2019