Page 36 - Fresh Magazine

chi in’ n ekitche

Cardamom and banana pancakes with
autumn fruit compote

SERVES 2 TO 4

FOR THE COMPOTE Put the apples, water and honey in a small saucepan set
2 apples, peeled, cored over a medium heat. Simmer for about 10 minutes, stirring
and diced occasionally, until the apples have softened. Stir in the HOW TO
6 tablespoons water blackberries and cook for another 5 minutes, until the
2 teaspoons honey berries have softened and the liquid has reduced slightly. FR ZE
250g blackberries
Blitz the oats and cardamom seeds in a mini blender until WITH EASE
the oats are nely milled into a our. Tip into a large bowl
FOR THE PANCAKES
200g oats and stir in the baking powder. Put the egg yolks, bananas
2 teaspoons cardamom, and milk in the mini blender and blitz until smooth. Add
seeds removed this to the oats and mix until you form a smooth batter. When you make a batch of meals for the
2 teaspoons baking Whisk the egg whites in a separate large clean bowl until freezer, always freeze them in individual
powder sti peaks form, then gently fold into the pancake batter. 1 portions. That way they’ll defrost faster
4 eggs, separated Heat the oil in a large non-stick frying pan set over a and you can take out di erent dinners for
2 bananas, peeled and medium heat. Add three large spoonfuls of the batter di erent people.
sliced to the pan to make three small pancakes. Cook for 4 to 5
100ml milk minutes on each side, until risen and golden. Repeat with
4 teaspoons sun ower oil Weigh the pot you’re cooking in before
the remaining batter. you start, then weigh it after you’ve
TO SERVE Serve the pancakes straight away topped with the 2 nished, with all the contents still in
300g Greek yogurt compote, Greek yogurt and walnuts. it. Subtract the weight of the pot from the
100g walnuts, roughly If you want to freeze the pancakes, allow them to cool, nished weight: this is the weight of all the
chopped then freeze in individual portions in ziplock freezer bags, food. Check how many people the recipe
separated by a small piece of parchment paper. Pop in serves, then divide by that number – this will
give you accurate portion sizes.
the toaster straight from the freezer for an easy breakfast.
Freeze any leftover compote in an ice cube tray.
Always label and date each packet and
box, as you won’t remember what it is in
3a month’s time! If there are any cooking
instructions or notes on what works with the
dish, you can add them too so that you have
all the info you need when you take it out.
SUPERVALU LOVES
IRISH CRAFTS
The napkins in this feature are natural Irish Always defrost food overnight in the
linen from Irish Linen Mills in Northern fridge. Dishes that contain meat should
Ireland. They are part of the Living Linen 4be completely defrosted before you
Project, which records the oral history and reheat them.
knowledge of the Ulster linen industry.

www.irishlinenmills.com
Defrosted food shouldn’t be refrozen
unless there has been a cooking step
5that ensures it has been cooked to over
75°C for at least 2 minutes.

Never put hot food in the freezer. Allow
it to cool completely, otherwise it will
6increase the interior temperature of the
freezer, potentially spoiling other food.

Check out SuperValu’s airtight
containers suitable for lunchboxes and
7freezing dinners too, available in store
from just €3 each.
Defrost a few cubes of compote the night
before to add to granola or porridge.

34 | FRESH AUTUMN 2017

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