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“Preventive diet and activities in early school years and after school care“


Roasted smoked salmon with apple sauce. Ingredients: 200 g smoked salmon 200 g applesauce 1 teaspoon ground cinnamon Smoked salmon is excellent for frying. With sweet apples and cinnamon, this is an experience in taste. Cut the smoked salmon into four slices. Bake on both sides in a dry pan. Put them to cool on a paper towel. Mix applesauce and cinnamon. Serve applesauce in a small glass and add the roasted salmon on top of the glass. A tip is to add fried bacon in applesauce. Gorgeous!


GOJISURPRISE! 250 g strawberry 250 g raspberry 3 dl Gojijuice 250 g frozen papaya 2 bananas cut in slizes 5 dl tropical nectar Mix everything in a blender. Start with the frozen papaya and the berries. Mix in the juices and finish with the bananas until you get the right consistency.


Apple sauce 6 apples 8 tablespoons sugar 1 dl (cup) water Peel the apples and cut them into cubes. Remove the apple cores. Put the cubes in a saucepan with 4 tablespoons sugar and all water. Cook until the apples are tender and mashed. Let it cool and have apple sauce in cans or glass. Can be frozen.


Fruit soup with pearl barley and raisins. Ingredients: 1/2 cup pearl barley 1 l water 1 1/2 cup raisins approx. 3/4 cup cherry juice or red juice 1 1/2 tbsp cornflour Boil barley in water until thoroughly tender. Add the raisins and let them cook with barley the last minute. Add the juice. Stir cornflour into cold water so that you get a thickening. Remove the pan from the plate. Add the cornflour thickening in a thin stream. Stir constantly while thickening is added. Let it all get a quick boil. Do not let the soup boil for a long time. Allow to cool. A good everydaydessert can often satisfy the need for sweet in a good way instead of eating sweets in the middle of the week.


Gingerbread with a new twist! Ingredients: 4 x gingerbread 4 slices of shredded lamb roll or other tasty meat 4 teaspoons sour cream or 4 x gingerbread 50 g of blue cheese 1 tablespoon sour cream 4 pcs walnuts Option 1: Add a teaspoon of sour cream on each gingerbread. Add the strips of meat. Option 2: Mix the cheese and sour cream until cheese has dissolved. Add a teaspoon each pepper cake. Garnish with walnuts. Decorate gingerbread cookies shortly before guests eat. The cakes will loose its crispiness if they stands decorated too long.


Using grain from the farm, baking crispbread We brought some of our pupils to the silos where all the grain from the farm ends up. From the silos we took four kinds of grain, and we decided to bake crispbread from oats and rye. The pupils learned what the seeds looked and smelled like, and they were explained how the grain is grinded into flour. The pictures show how the boys made the crispbread, and the fun of tasting the final produce. The crispbread was served to all the children in our ASC. This is the recipie: 180 g oats flour 225 g rye flour 130 g sunflower seeds 80 g flaxseeds 60 g sesame seeds 1 ts salt 700 ml water 180 degrees in a convection oven for 45 mins Open the door and cool the crispbread in the oven.


Karelian hot pot (Karjalanpaisti) ingredients: 450 g beef, cubed (1 pound) 450 g pork, cubed (1 pound) 2 carrots (peeled and cubed) Small yellow turnip (peeled and cubed) Onion (peeled and chopped) Black peppers (ten to twenty) Bay leaf or two salt to taste Butter Water


Karelian hot pot recipe directions: 1. Brown the meat in butter in a hot frying pan or a pot. It is easiest to do it a little at a time. 2. Saute the onion.3. Place all ingredients in the pot. 4. Add enough water to cover. 5. Place lid on top and put in 150째C oven. 6. Stir every now and then. 7. The stew is done when meat starts to fall apart. It takes at least three hours, but this stew can stay in the oven for hours, just make sure the meat does not dry. If there is too much water, you can place the pot without lid on hot stove and let some of the water evaporate. 8. Serve with mashed potatoes and grated carrots.


Salmon soup (Lohikeitto) ingredients: 200 g salmon 300 g new potatoes 2 onions 4 dl water 4 dl milk 2 dl cream Salt Pepper Dill ButterSalmon soup directions: 1. Clean the fish.2. Dice the potatoes and onion. 3. Fry onions in butter, add potatoes and spices. 4. Add water so that potatoes are covered in it. 5. When potatoes are almost cooked add salmon, dill and butter. 6. To finish put in milk and cream. Wait until the soup boils and garnish with more dill.


Reindeer sautée (Poronkäristys) ingredients: 800 gram sliced reindeer 50 gram butter 3 dl beer or water 2 small onions 1 1/2 tsp salt 3 tbs flour 1/2 tsp ground black or white pepperReindeer sautée directions: 1. Brown the sliced reindeer meat (easier to slice, when meat is half frozen) and chopped onions in butter, preferably in a cast iron casserole pot. 2. Season the meat with salt and pepper and add the flour, stir. 3. Add the beer (or water) and stir again. 4. Place the lid on top of the pot and allow simmer at a low heat for approximately one hour. 5. Serve with mashed potatoes, lingonberries and pickles.


Smoothie (pirtelö) ingredients: • • • • • • • • • • • •

raspberry blueberry strawberry banana 2 tsp cocoa powder honey sour milk Smoothie directions:

1. Put all the ingredients into a blender. 2. Mix them well and enjoy!


Healthy Christmas Alternatives • Almonds, raisins, dried banana chips, dried berries, dried pineapple cubes, mix of dried nuts and fruits, fresh apples, mandarins, ginger bread cookies, oat cookies and rice crisp cookies. We drank black currant juice. • The pupils liked dried fruits, raisins and almonds, but they were suspicious of dried berries. Everyone found the tasting very interesting. •


While we were making our smoothies, Japanise visitors asked if this was rather leisure time than a lesson, because there were´t any books‌ So learning by doing was something new for them. We had An Exotic Fruit Smoothie; mangos, pineapples, coconut milk and bananas, A Strawberry Smoothie with frozen strawberries, bananas and orangejuice, and Blueberry Smoothie with soya yoghurt, bananas, blueberries and raspberries. The winner was number 3, the Strawberry Smoothie! A Great day!


Íslensk kjötsúpa - Icelandic meat soup • • • • • • • • • • • •

C.a 3 liters of water 2.5 kg of meat (with the bone) lamb 400 gr. beats 400 gr. potatoes 200 gr. carrots 1 big onion salt, pepper, some vegetable broth if you feel you need it and a little bit of Dijon mustard is good too as seasoning. Fresh or dried thyme Put the meat in boiling water in a big pot with salt and pepper. Chop all the vegetables and put it in another pot and boil. (It is easier to do in two pots) When the meat and vegetables is all really well done you combine the two and season to your taste.


It is a good idea when the meat is boiled to take it out of the pot (don´t thow away the broth!) and let it cool and the chop the meat down and add it to the vegetables along with the meat broth.


Plokkfiskur - Fishstew „au gratin„ • 900 gr. fresh Cod or Haddock • 200-300 gr. potatoes • „Butter ball„ - melt butter in a pot and and mix in flour until you have a „butter ball„ • 1 onion • 1/2 l of milk • 1 tsp. curry • salt • pepper • 2 tblsp. cold butter • Grated cheese


• • • •

Boil the potatoes and peel. Boil the fish and rinse it and let it cool. Peel and chop the onion. Put the milk in a pot with the onion, curry and salt and bring to a boil and then thicken it with the „butter ball„. Just use a little at a time until you have a quite thick consistency. • Mince the fish and the potatoes and add the sauce and add pepper to your taste. • Use as much sause as you feel is right. When you feel the consistency is the way you want it add the cold butter to get a softer texture. • Then put everything in an oven proof skillet, put some grated cheese on top and bake in the oven until it is gold brown.


Skyr-boozt from Iceland • • • • • • • •

250 ml. Skyr or Greek Yogurt 2 cups mixed frozen berries the juice from one orange Little sqeeze of lemon to your taste 2-3 bananas a little bit of water and some ice Put all in a blender and mix well.


Thorrablot Every winter at the end of January, Icelanders celebrate the annual Thorrablot. This is a very lively and joyful festival with lot of singing, dancing, and consumption of traditional Viking food: smoked lamb, singed sheep heads (do try the eye, it’s particularly tasty), stockfish, rye bread steamed in hot ground, delicious “skyr” (think yoghurt, only nicer). There are other featured foods as well, but they need to be seen (and smelled) to be believed. Our kids get to taste the food as well and some like it more than others


Gingerbread cookies

0,6kg of wheat flour 0,3l of honey or mollases 0,2kg of butter 1/2 glass of sugar 1 teaspoonful of baking soda 1 egg 2 spoons of spices: cinnamon cloves ginger nutmeg


Latvian traditional ”Bread soup” • • • • • • • • •

500 g rye bread raisins (100) 1/2 cup cranberries 100 g sugar 100 g cream 1 apple cinnamon prunes Take slices of bread slightly dried in an oven, pour some boiling water and when the slices swell, mash them through a sieve and put back in water.Add prepared raisins (dried apricots or prunes), sugar, cinnamon , a sliced apple , grated cranberries. Boil for 5-10 minutes . Cool in a refrigerator. Serve the soup with whipped cream. • Bon appetite !


Danish Smørrebrød • A very traditionel danish lunch/dinner is “Smørrebrød”. Press the link to see the video • Smørrebrød • A group of children was making and eating Smørrebrød one day in the Afterschool care instead of eating lunch with the other children. • Smørrebrød is “rugbrød” -Rye bread, with butter, a piece of salad and then we add some different meat/vegetables. • Typical pieces of Smørrebrød is; • Ham, garnished with Italian Salad (Mayonnaise with carrots and peas), and 2 slices of cucumber.


Sausage, garnished with remoulade and roasted onions Egg, garnished with shrimps, mayonnaise, tomatoes and cress

Cold potatoes, garnished with mayonnaise, tomatoes and chives

Leverpostej (liver, mashed with salt and peber and baked) and salted meat , garnished with onions and Sky (gel made of the sauce from meat)


Breakfast A Different kind of Oatmeal


Breakfast for 1 person • • • • • • • •

1 dl Oatmeal 1½ dl water 1 dl Applejuice 1 pinch of salt 1½ dl milk 1 grated apple (app. 75 gr.) 25 g raisins Grate the oatmeals a little on a dry teflon-pan – until they have a light colour. Pour on water and applejuice and add salt. Let the oatmeal boil a little, about 4 minutes. Remember to stir. Serve the oatmeal with milk, grated apple and raisins.


Lunch Wraps with tunafish


• • • • • •

Lunch for 4 persons 2 cans of tuna in water (app. 185 gr.) 1 chopped red onion (app. 75 gr.) 2 dl crème fraiche 6% 1 ts curry 4 tortillas – unsweetened corn – or weatpancakes, app. 20 cm.) • 1 L strimlet icebergsalat (app. 175 gr.) • 10 chopped olives without stones


Dinner Meatloaf with wintervegetables


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Dinner for 4 persons 200 gr. Chopped beef (app. 6 % fat) 200 gr Chopped pork (app. 6% fat) 2 s flour 1 egg 1 finely chopped onion (app. 75 gr.) ½ roughly chopped zucchini (app. 100 gr.) 1 ts salt 1 dl milk 50 gr. Minced Mozzerella (light 10%) 25 gr. butter 300 gr. Brussels sprouts in quarters 200 gr. Celery in thin sticks 100 gr. Carrots in thin slices 1 dl water 1 ts salt peber 240 gr. Wholemeal bread Bakingtime: app. ½ hour, 200°.


• Mix meat and flour. Add on onion, zucchini, egg, salt and peber. Stir in the milk. Put the meat in the fridge for about ½ an hour. Make 4 big meatballs and put them in 1 big or 4 small baking pans. Sprinkle on mozzarella and bake in the middle of the oven. • Melt the butter in a pot and fry the vegetables a little. Add on water, salt and peber. Boil the vegetables at low heat and with the lid on in app. 3 minutes. The vegetables must still be crispy. • Serve the meat together with the vegetables and bread.


Smoothie


Mango Banana Orange ginger Applejuice Greek yogurt Mix the ingredients after your taste.


Traditional recipes

A very traditionel dinner in Denmark is Frikadeller med Kartoffelsalat (Meatballs with Potatoesalad)


Estonian national dishes Potato salad

Ingredients: 200 gr sausage or non-spicy ham 4 eggs 2 medium carrots 3 medium potatoes 1 medium apple 2 big pickles 1/3 of a tin of green peas 1/2 of an onion 3 table spoons of mayonnaise 2 table spoons of sour cream


Cooking Instructions: Boil unpeeled potatoes and carrots; hard-boil eggs. Let all of the above cool down to the room temperature. Chop onion. Peel potatoes and carrots. Cut meat, potatoes and carrots into small cubes of even size. Add salt to your taste. Peel the apple and eggs. Cut it into small cubes of even size. Add to the salad. Cut pickles into small cubes of even size. Add to the salad. Add green peas. Mix mayonnaise and sour cream in a separate bowl. Pour over the salad. Decorate with sliced yolk, green onions, or parsley.


Serving: It will take some time for mayonnaise and sour cream to penetrate and flavor the salad. Give it at least half an hour before serving


Drinks Kama


Ingredients: 2 cups buttermilk or kefir 2 tablespoons kama fruits and/ or berries sugar or honey Cooking Instructions: Mix buttermilk or kefir with kama, add fruits and berries. Sweeten with sugar, honey or served unsweetened. Enjoy!


Desserts Semolina cream mannavaht


Ingredients: 4 cups cranberry juice (juice rather than cocktail) 2 strips of lemon zest 2/3 cup semolina (cream of wheat) 1/2 cup sugar 1 teaspoon vanilla


Cooking Instructions: In a sauce pan add the sugar and lemon zest to the juice, bring to a boil. Sprinkle in the semolina and mix briskly. Simmer for 25 minutes, stirring occasionally. Pour semolina mixture into a large bowl and whisk until light (or use an electric mix-master with a whisk attachment). Add the vanilla when the pudding is almost whipped. Chill for 1/2 hour or longer before serving. Serve with milk. When done, it should be fluffy and light and pink.


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KUCIA V

KĹŞÄŒIA is the oldest and the most important meal at the traditional meatless 12-dishes Christmas Eve Supper.


KĹŞÄŒIA is made from germinated wheats, peas, beans, nuts, poppyseeds, hemps. All those ingredients are mixed with a honey melted in water.


This dish was sacred for the ancestral‘s manes and Gods of harvest as well as eaten by the household.

Made by Paulius, 2B class


Christmas Eve Dishes-Šližikai – (Christmas Eve biscuits) wiht Poppy Seed Milk


Christmas Honey Spice Cookies


Heat main ingredients – honey, butter and sugar in saucepan. Do not let to boil. When cooled, add eggs. In a separate bowl mix flour, baking soda and spices (coves, cardamom, cinnamon, nutmeg). Add to flour mixture and form into a smooth dough and refrigerate for an hour.


Roll dough thinly. Cut into desired shapes. Heat oven to 200 degrees. Bake 15 minutes or until slightly golden around the edges.


Put hot cookies into airtight container and leave until they cool. You may decorate them with the milk frosting, melted chocolade, colored sugars or just eat as they are!

Baked by Paulius, 2B class


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Lithuanian potato pancakes you need 10 kilos of potatoes grown in Lithuanian village peel the potatoes very carefully ... that‘s how 2 big eggs, 2 onions, some salt and spice I like this job very much How should I beat this egg without the shell? I add spice Mix evrything very carefully It‘s time to do the cooking. Be careful! It‘s hot! Now I can prepare the sauce, to lay the table to make the nosy brier tea .. Everything is ready. Have a nice meal! I did a very nice job


Cocktails • We tried several recipes. Which one is the most delicious? Children are different and their tastes are different too. 1. Milk 2. Melon 3.Strawberries • 1. Milk 2. Bananas 3. Melon • 1. Milk 2. Bananas • 1. Raspberries 2. Milk • 1. Blueberries 2. Milk • 1. Red currants 2. Gooseberries 3. Milk • 1. Black currants 2. Milk •


CARROT COFFEE


You have to peel and grate the carrots. Then dry them in the oven at 120 degrees. When the carrots are dry, you have to pour them with hot water. Leave the tea for 2 minutes. Then pour the tea into the cups add some sour cream. Enjoy your drink.


Stewed Fruit Compote • Ingredients: water farina berries (frozen or fresh, home-made jam) sugar We cooked three kinds of compote: of cranberries, strawberries and raspberries (we used frozen berries). We defrosted the berries and mixed them with a blender. We prepared the farina (dissolved it in the water). We put the berries into the boiling water, added some sugar and the we slowly poured the farina, We tried all kinds of our cooked compote. Then we made a diagram. The most delicious compote was strawberries’ compote. Let’s try to cook the same! It’s very delicious!



Tradicional recipes