HAF foodie recipes and experiments

Ingredients

This recipe serves 1 to 2 people.

You will need:

• 1 apple - grated or finely chopped
• 1 banana - sliced
• 6 tbsp oats
• 3 tbsp natural yoghurt - be sugar smart and choose plain yoghurt
• 100ml of water
• optional - pinch of cinnamon, sultanas

Equipment

You will need a:

• grater
• knife
• tablespoon
• sealed container
• fridge

Instructions

An adult may need to help or supervise.

The night before:

1. Mix the grated apple, oats and cinnamon (if using) in a container.
2. Stir in the yoghurt and the water before sealing and putting in the fridge overnight.

In the morning:

1. Add sliced banana and sultanas (if using) before serving.

Interesting fact

Did you know a single 500ml bottle of original cola can contain 7 teaspoons of sugar? Do you think 500ml is a portion size?

Ingredients

This recipe serves 1 person. 

You will need:

• half an apple
• 2 slices of bread - ideally wholemeal
• a few sultanas
• a pinch of sugar
• a little butter or spread

Equipment

You will need a:

• knife
• chopping board
• microwaveable bowl
• microwave
• toaster or grill

Instructions

An adult may need to help or supervise.

1. Finely slice half an apple.
2. Place the apple in a bowl, top with sultanas and a pinch of sugar (remembering to be sugar smart) and stir well.
3. Microwave your apple mixture for a total of 2 minutes and 30 seconds, we recommend you stop, and stir a couple of times.
4. Now serve on a lightly buttered piece of toast.

Healthy drink idea

Try mixing 1 third apple fruit juice with 2 thirds fizzy water to make a healthier fizzy drink.

Ingredients

This recipe serves 1 person

You will need:

• 1 Quarter of an apple - grated or finely chopped
• 1 ripe banana
• 2 eggs
• 1 tsp oil

Equipment

You will need a:

• knife
• grater
• fork
• medium sized bowl
• tablespoon
• pan
• cooker

Instructions

An adult may need to help or supervise.

1. Finely chop or grate the apple.
2. Mash the banana in a bowl with a fork.
3. Crack the eggs into the bowl with the banana, and add the apple before stirring well.
4. Heat the oil in a pan over a medium heat before adding a tablespoon of mixture. Smaller pancakes are easier to flip.
5. Cook each pancake for about 2 minutes before turning over, and cook until lightly golden.

Healthy drink idea

Try mixing 1 third apple fruit juice with 2 thirds fizzy water to make a healthier fizzy drink.

You will need:

• 1 apple
• 2 tsp baking soda
• white vinegar
• container to catch the fizz
• a knife

Optional extras:

• washing-up liquid
• food colouring

Instructions

An adult may need to help or supervise.

1. Cut a hole in the top of an apple until about half way down.
2. Add the baking soda into the hole and place on a plate or container.
3. Optional - add a couple of drips of washing-up liquid for more foam and a drip of food colouring for effect.
4. Pour vinegar onto the baking soda in the hole and watch the apple explode.

Interesting fact

Did you know sugar can cause wrinkles. Limiting sugar may help your skin stay healthy, so why not try an apple as a sugar swap.

You will need:

• 1 small bottle or can of original cola
• 1 container - cup or bowl
• old looking 1p and 2p coins

Instructions

An adult may need to help or supervise.

1. Place your coins into the cup or bowl.
2. Pour in and cover with the cola.
3. Leave the coins to soak overnight.
4. Drain the cola.

Can you notice anything different about the coins?

Interesting fact

Did you know a single 500ml bottle of original cola can contain 7 teaspoons of sugar? Do you think 500ml is a portion size?

You will need:

• a cup
• some water
• gummy bears
• a spoon

Optional extras:

• vinegar
• milk
• salt
• sugar
• hot water

Instructions

An adult may need to help or supervise.

1. Half fill a cup with water.
2. Drop a gummy bear into the water and leave for 12 hours.
3. Make predictions: What do you think will happen to the size of the gummy bear?
4. After 12 hours, see how the water bear compares to a normal gummy bear.

Optional - compare different solutions, such as half a cup of:

• vinegar
• milk
• hot water with 1 tbsp of salt
• hot water with 1 tbsp of sugar

Healthy drink idea

Try mixing 1 third apple fruit juice with 2 thirds fizzy water to make a healthier fizzy drink.

Ingredients

This recipe serves 2 people.

You will need:

• 3 carrots
• 1 tsp of oil
• a pinch of dried herbs or smoked paprika

Equipiment

You will need a:

• knife
• chopping board
• baking tray
• oven

Instructions

An adult may need to help or supervise.

1. Preheat the oven to 180 degrees.
2. Cut the carrots lengthways like chips.
3. Place the sliced carrots on the baking tray and toss them with oil - use only a little bit to cover them.
4. Add a pinch of herbs or paprika and mix well.
5. Bake for approximately 20 minutes or until golden - we recommended you turn the carrot chips halfway through cooking to avoid them sticking.

Ingredients

This recipe serves 4 people.

You will need

• 3 carrots
• 1 tsp of oil
• 500g of low-fat Greek yoghurt
• 1 clove of garlic - peeled
• pinch of salt and pepper to season

Equipment

You will need a:

• knife and spoon
• grater or peeler
• chopping board
• pan
• bowl
• airtight container

Instructions

An adult may need to help or supervise.

1. Wash the carrots thoroughly. Grate them, or you could use a peeler or simply chop them thinly.
2. Heat 1 tsp of oil in a pan. Add the carrots and cook over a medium heat until soft.
3. Chop the garlic (or use a garlic crusher) and add to the carrot.
4. Place the yogurt in a bowl. Stir in the carrot mixture and season.
5. The dip will keep in an airtight container for a few days if refrigerated.

Ingredients

The recipe serves 1 person. 

You will need:

• 50g or about 1 quarter cup of flour
• 1 egg
• 1 tbsp milk
• 1 carrot - grated
• 2 tbsp tinned sweetcorn
• 1 tbsp of grated cheddar cheese
• pinch of salt and pepper to season
• 1 tbsp oil for frying

Equipment

You will need a:

• knife
• bowl
• pan
• spoon
• spatula or spoon

Instructions

An adult may need to help or supervise.

1. Put all ingredients into a bowl and mix well. Season if needed.
2. Heat the oil in a pan over a medium heat. Take spoonful's of the mixture and fry for 2 to 3 minutes on each side. Flatten slightly with a spatula as you cook.
3. Serve and enjoy with a dipping sauce, yoghurt or houmus.

You will need:

• 1 whole carrot with the top attached
• knife
• 1 small container such as a plate or bowl, or use flowerbed
• some soil

Instructions

An adult may need to help or supervise.

1. Cut off the carrot top. Aim for about 2cm from where the green leaves shoot.
2. Fill your container with your soil.
3. Place the carrot top in the soil and slightly push it in. You should still be able to see the top of the carrot.
4. Give the soil some water, but do not make it super soggy. Then place in a sunny spot.
5. Watch your carrot top grow over the coming weeks, remember to water it if it becomes dry.

You will need:

• 1 egg
• some cress seeds
• 1 cottonwool ball or tissue paper
• felt tip pens for decorating

Instructions

An adult may need to help or supervise.

1. Carefully remove the top from the egg, leaving the bottom two thirds of the shell intact.
2. Empty the egg, you can cook that later, and wash the shell out.
3. Decorate the shell with a face and leave to dry.
4. Dip the cottonwool (or tissue) ball in water and squeeze gently, then place the ball inside the decorated egg shell.
5. Sprinkle a pinch of cress seeds into the egg.
6. Find a safe space in the sun for the cress to grow, making sure it is kept upright and the cottonwool is kept moist over the coming week.

You will need:

• some radish seeds
• a plant pot, container or garden
• some soil

Instructions

An adult may need to help or supervise.

If you want quick results in growing a vegetable, radishes are great.

1. Fill your plant pot or container with soil, or if working in the garden find a nice patch of soil to plant in.
2. Plant the seeds about 1 inch / 3cm deep, and approximately 1 inch apart.
3. Lightly water the soil, but do not make it super soggy.
4. Remember to keep the soil moist over the coming days and you should see the radishes start to sprout.
5. Pick and eat the pink radishes when ready.

Interesting fact

Did you know the longest carrot recorded measured 5.841m? That’s about the same as 33 normal carrots.

Ingredients

This recipe serves 1 to 2 people.

You will need:

• 50g or about half a cup of oats
• 2 tbsp natural yoghurt
• a splash of milk
• any fruit - banana, berries, apple
• optional - a small handful of raisins or sultanas

Equipment

You will need a:

• jar or food storage box
• spoon
• fridge

Instructions

An adult may need to help or supervise.

1. The night before, put your oats into a jar and stir in the milk, yoghurt, and raisins or sultanas (if using). Place a lid on top and refrigerate.
2. Top with fruit before eating and enjoy.

Interesting fact

Did you know breakfast can set your energy level for the day. Try a healthy breakfast to start your day feeling energised.

Ingredients

This recipe  serves 1 to 2 people.

You will need:

• 50g or about half a cup of oats1
• 40g or 1 cup of flour
• 1 egg
• 250ml or 1 cup of milk
• 1 tsp of oil
• optional - blueberries

Equipment

You will need a:

• frying pan
• spoon
• whisk or fork
• large bowl
• spatula or similar

Instructions

An adult may need to help or supervise.

1. Put the oats and half the milk into the bowl and leave to soak for 10 minutes.
2. Crack an egg and add to the bowl, along with the flour and remaining milk. Now whisk until you have a smooth batter. You can add more milk if needed and berries if desired.
3. Heat a few drips of oil in a pan and tilt to spread evenly.
4. Add some batter to the pan, leaving enough space for it to spread out. When little bubbles appear on top, turn the pancake over with a spatula and cook on the other side. Once both sides are golden, serve and enjoy.

Interesting fact

Did you know wholemeal products keep you fuller for longer. Try to swap white for wholemeal products.

Ingredients

This recipe serves 3 to 4 people.

You will need:

• 75g or about three quarters cup of oats
• 2 ripe bananas
• optional - small handful of raisins or sultanas

Equipment

You will need a:

• baking tray or sheet
• baking paper or oil
• tablespoon
• fork for mashing
• large bowl
• oven

Instructions

An adult may need to help or supervise.

1. Mash your bananas with a fork in the large bowl. The riper the bananas, the sweeter your biscuits will be.
2. Preheat the oven to 180 degrees.
3. Prepare a baking tray with baking paper or very lightly oil.
4. Add your oats and raisins or sultanas (if using) to the bowl and mix well.
5. With clean hands, use the mix to form tablespoon sized biscuit shapes and spread out on your prepared baking tray.
6. Bake for about 15 minutes or until the biscuits are golden.

Interesting fact

Did you know breakfast can help you focus better in school. Start your day with a healthy breakfast to get yourself energised to learn.

You will need:

• some oats
• a mixing bowl
• some water
• paper towels
• a plate
• different food colouring

Instructions

An adult may need to help or supervise.

1. In a mixing bowl add oats, just enough water to cover, and one food colouring.
2. Mix until all the oats have been covered with the dye.
3. Place on a paper towel on a plate to dry in the sun.
4. Repeat with different colours.
5. When all dried, it is time to get creative and use the coloured oats to make art.

Interesting fact

Did you know oats provide a slow release of energy, great to keep you active all morning? But just not these ones!

You will need:

• a tall clear glass
• half a glass of water
• half a glass of white vinegar
• 1 tbsp baking soda
• 4 strands of cooked spaghetti or noodles
• a tray or outdoor space
• optional - food colouring

Instructions

An adult may need to help or supervise.

1. Half fill the tall clear glass with water and then top up with vinegar, leaving a good inch at the top.
2. If you're using, add a few drops of food colour into the mixture.
3. Add the cooked spaghetti or noodles into the glass.
4. OVERFLOW ALERT - we suggest placing on a tray or moving outside before dropping the baking soda into the glass.
5. When the spaghetti stops dancing, add more baking soda to make them dance again.

Top tip

Would you like to have more energy for even longer? Try swapping white pasta for brown pasta.

You will need:

• 1 slice of bread
• 2 small clear plastic food bags
• some soap or handwash
• a pen to label
• optional - use one slice of white and one whole meal to compare

Instructions

An adult may need to help or supervise

1. Cut the slice of bread in half.
2. Wipe wet dirty hands on one piece and seal in one of the plastic bags.
3. Then wash your hands thoroughly with soap and dry them on the other piece of bread. Seal this in the other plastic bag.
4. Label the bags  - ‘clean’ and ‘dirty hands’.
5. Place on a windowsill with good light and warmth.
6. Which bread do you think will go mouldy first? Make sure you check back every day.

Interesting fact

Did you know wholemeal products keep you fuller for longer. Try to swap white for wholemeal products.

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.

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.

Ingredients

This recipe serves 1 person

You will need:

• 2 or 3 eggs
• A quarter to a half a pepper - any colour
• 1 tsp of oil or butter
• a little bit of cheese
• a pinch of pepper to season

Equipment

You will need a:

• bowl
• fork
• knife
• pan
• spatula or spoon
• plate to serve

Instructions

An adult may need to help or supervise.

1. Crack the eggs into a bowl and season, before beating with a fork.
2. Remove the seeds and chop the pepper.
3. Heat the oil or butter in pan over a medium heat. Add the chopped pepper and fry for 1-2 minutes until soft.
4. Add the eggs to the pan. Pull the spatula through the middle a few times, each time letting the egg fill the gap and start to cook.
5. Scatter the cheese over the omelette, before folding gently and serving on a plate.

Interesting fact

Did you know omelettes can be eaten as breakfast, a light lunch or dinner. You can also fill them with leftover vegetables.

Ingredients

The recipe serves 2 people.

You will need:

• 2 peppers - any colours
• 1 bag of ready cooked wholegrain rice
• 1 tbsp pesto
• a little bit of cheese
• a pinch of dried herbs

Equipment

You will need a:

• microwave
• chopping board
• knife
• microwaveable plate
• bowl

Instructions

An adult may need to help or supervise.

1. Use a knife to cut the top off the peppers and scoop out the seeds. Cut the peppers in half from top to bottom and put them on a microwaveable plate.
2. Cook the peppers in a microwave on high for 2-3 minutes, or until softened.
3. Meanwhile, use a bowl to mix the bag of rice with the pesto, dried herbs and half the cheese. Stir well.
4. Scoop your mix into the peppers, top with the remaining cheese and continue to cook for 2-3 minutes or until hot throughout.

Top tip

If you have a few pieces of fruit that are starting to go bad, why not make a fruit salad or smoothie.

Ingredients

The recipe serves 4 people

You will need:

• 2 peppers - any colour
• houmous
• 1 to 2 black olives with no stones or an alternative to make the eyes, for example sultanas, grapes or blueberries

Equipment

You will need a:

• chopping board
• knife
• plate to serve

Instructions

An adult may need to help or supervise.

1. Cut one pepper into long slices.
2. Cut the top off the second pepper, removing the seeds and core. This will be the octopus body.
3. Place the body open-side down onto a plate covered in houmous. Add eight pepper slices around the body as tentacles.
4. Slice olives and stick them with a little houmous to the body of the octopus as eyes.
5. Serve the octopus with the extra slices of pepper for dipping.

You will need:

• 3 bottles
• 3 balloons
• some tape
• 2 different types of fruit or vegetable scraps
• water - enough to fill all three bottles

Instructions

An adult may need to help or supervise.

1. Individually crush each of the food scraps, squashing one type into each bottle. For example, all banana scraps go into one bottle, while potato peelings go into the other.
2. Fill each bottle, including the empty bottle, to the top with water.
3. Cover each bottle with a balloon, taping the edges of the balloon to the bottle to help prevent gas leakage.
4. Allow the bottles to sit for several days and watch what happens to the balloons.

Top tip

If you have a few pieces of fruit that are starting to go bad, why not make a fruit salad or smoothie.

You will need:

• 1 empty plastic bottle
• scissors
• string for hanging
• a hole punch or scissors
• sticks - these could be popsicle sticks
• bird feed, such as seeds or nuts

Instructions

An adult may need to help or supervise.

1. Lay the bottle on its side and cut the bottle open like a boat.
2. Use the hole punch (or scissors) to put a hole on each corner, and feed the string through to hang your bird feeder.
3. Cut slits in the sides to poke the sticks though. These will act as perches for the birds to sit on and feed.
4. Find somewhere outside, preferably dry, to hang the bird feeder using the string. Add the bird feed.

Top tip

Did you know plastic bottles are estimated to take 450 years to fully breakdown. Do you use a reusable bottle?

You will need:

• an empty 2 litre bottle
• scissors
• organic food matter - scraps of fruit, vegetables and egg shells
• soil
• shredded paper
• water
• tape

Instructions

An adult may need to help or supervise.

1. Cut the top of the bottle off, roughly 3 inches down.
2. Add the food scraps. Then add a layer of soil and then shredded paper. You can also add a layer of fallen leaves or grass to help fill the bottle.
3. Add water and ensure it gets all the way to the bottom layer.
4. Place the top of the bottle back on and seal with tape to help make it airtight.
5. Place the bottle in a sunny well lit area and watch the waste decompose over the coming weeks to make compost for growing plants.

Top tip

Did you know recycling plastic saves twice as much energy than burning it in an incinerator.