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THE URBAN 
CO-OP RECIPES

“There is no love sincerer than the love of food.” 
- George Bernard Shaw

Mango & Passion Fruit Smoothie

16/6/2015

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Ingredients
  • 3 Kiwis (skinned)
  • 1 Mango (large, skinned)
  • 3 Donut/Saturn Peaches (or 1-2  large peaches)
  • 3 Bananas
  • 2 Passion Fruits
  • 1/2 cup of Orange Juice
Instructions
  1. Peel and skin the fruit and put into a blender or smoothie maker. If you have a hand-held blender then put the fruit in a large jug.
  2. Blend until finely mixed and no longer lumpy, 1-2 minutes should do.
  3. Serve with a sprinkle of flax seeds.
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Tip of the Week

16/6/2015

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Tip of the Week: Adding seeds to a salad or stir fry is a quick and easy way to get more iron, protein and fibre in your diet.
  • Sesame seeds are rich in fibre, protein, iron, calcium and B vitamins.
  • Pumpkin seeds are very high in iron and are also a good source of protein, fibre and other nutrients such as manganese.
  • Flax seeds are very high in fibre and are a good source of protein, iron and B vitamins.
  • Sunflower seeds are high in fibre, protein and iron. They are also a good source of vitamins B and E and contain high levels of dietary minerals.

Seeds are particularly important in the diets of vegetarians and vegans as important sources of iron and protein.
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A Quick Kale Smoothie

16/6/2015

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Ingredients
  • 6 large kale leaves (stalks removed & washed)
  • 3 bananas
  • 1/2 cup of orange juice
  • 1/2 punnet of red seedless grapes (washed)
  • A pinch of freshly (or pre-) ground ginger
Instructions
  1. Chop or rip up the kale leaves.
  2. Break up the bananas into smaller pieces.
  3. Throw the kale, banana pieces and grapes into a blender and add the orange juice and ginger. Blend until all the ingredients are well mixed; about 1-2 minutes.
  4. Serve in a glass, with ice if preferred, or chop a strawberry a sprinkle on top.



Kale is very high in vitamins A, K & C and is rich in calcium. It can help lower cholesterol and contains chemicals that help to boost cell repairs and block cancer cell growth. Kale is an excellent source of manganese.
Recipe with thanks to Ailís Ní Chofaigh
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Chocolate & Beetroot Brownies

16/6/2015

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Ingredients
  • 250g unsalted butter, cut into cubes
  • 250g dark chocolate (about 70% cocoa solids), broken into pieces
  • 3 medium eggs
  • 250g caster sugar
  • A pinch of sea salt
  • 150g self-raising flour (wholemeal ideally but white works well too)
  • 250g beetroot, boiled until tender, cooled, peeled and grated

Instructions
  1. Grease a shallow baking tin, approximately 20 x 25cm, and line the base with baking parchment.
  2. Put the butter and chocolate in a heatproof bowl. Set the oven at 180°C/Gas Mark 4 and put the bowl in it for a few minutes until the chocolate and butter start to melt. Stir, then put back in to the oven for a few more minutes to melt completely. Of course, you could melt them together in the traditional way, over a pan of hot water, but it is a shame not to exploit the warming oven.
  3. Whisk the eggs and sugar together in a large bowl until combined then beat in the melted chocolate and butter until smooth. Combine the salt with the flour, sift them over the chocolate mixture, then gently fold in with a large metal spoon. Fold in the grated beetroot – be careful not to over-mix or it will make the brownies tough.
  4. Pour the mixture into the prepared tin and smooth the top with a spatula. Bake for 20 – 25 minutes; when the brownies are done, a knife or skewer inserted in the centre should come out with a few moist crumbs clinging to it. Don’t be tempted to overcook them or they will be dry. Remove the tin from the oven and leave on a wire rack to cool before cutting in to squares.
Recipe with thanks to River Cottage
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Tip of the Week

16/6/2015

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Tip of the week: Your tomatoes will have a better flavour if you do not store them in the fridge. Put them in a bowl on the table after all they are a fruit!
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Tait House,
Roxboro Road,
Limerick
061-317429

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Photos used under Creative Commons from dichohecho, nociveglia, Sami Keinänen, sylvar, Tony Webster, Kirsten Loza, Stacy Spensley, adriennf, ozmafan, karenel77, jeannegrunert, whitneyinchicago, Rameshng
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