Ingredients
- Sauce: Hummus, vinaigrette or mayonnaise base depending on child’s preference
- Cooked veg: roasted sweet potato
- Raw veg: slaw made from seasonal veg
- Leafy greens: kale
- Legume: roasted chickpeas
- Grain: rice and quinoa
- Pickled veg: jar of pickles made from seasonal veg
– the children will make choices with many of the elements when putting together the constituents of the Buddha Bowl.
Equipment
- Chopping board – preferably not glass (there are spares in the centre’s kitchen if needed)
- Dishcloth
- Tea-towel
- Small plastic bowl for mixing (roast veg,
- Tupperware (if it is round, it will resemble better a typical Buddha Bowl but this is not essential)
Method
Pickles: Choose veg and thinly slice. Sprinkle with a little sugar and a little salt. Massage for a few minutes and then squeeze out the excess moisture. Pop these into a clean jam jar. Fill the jar with white wine vinegar half way up the vegetables. Top up with water to cover the vegetables. Shake to combine. Leave for at least 20 minutes. Keep in the fridge for up to 2 weeks.
Cooked veg and roasted chickpeas: Cut sweet potato into small chunks and pop in a bowl. Drizzle on oil and any spices. Mix, lay on a tray and roast until soft – this can be as short as 7 minutes depending on size of potato and power of oven so set the timer and keep checking! Do the same with the chickpeas. It’s more pleasing to have them separate in the Buddha Bowl so even though they can go in the oven at the same time, refrain from mixing them together.
Raw slaw: Choose from finely sliced cabbage, carrot and peppers. Wibble together.
Leafy greens: In this case the beautiful and much maligned kale. Wash and tear into pieces, discarding any touch stems. Sprinkle on a tad of oil, a squeeze of lemon or drop of vinegar and a pinch of salt. Massage for 1-3 minutes. Fibres break down and there’s no need to cook the veg.
Grains: Simply boiled rice and quinoa. Just add salt and boil as instructions on packet.
Sauce: This will be hummus, vinaigrette or mayonnaise based. The children will choose items to alter flavour and consistency and then whizz them in a blender.
All elements from above are arranged in a shallow lipped bowl to look aesthetically pleasing. The sauce will be drizzled across the top of all the items using a spoon.
Skills
- chopping
- choosing flavour combinations
- roasting
- presentation of food
- pickling