European traditional cookbook Recipe journal
“Healthier minds, smarter minds� Erasmus+ project
‘HEALTHIER MINDS, SMARTER MINDS’ Code No: 2018-1-ES01-KA229-051027_5 ACTIVITY C2: Short-term exchange of groups of pupils ‘Improving our lifestyles, the ideal spirit to success in your future life’ Agrupamento de Escolas Virgínia Moura, Guimaraes, Πορτογαλία 10/02/2019 – 15/02/2019
GREEK RECIPES STARTERS SAGANAKI CHEESE : INGREDIENTS 110-120 gr graviera cheese (a Greek salty cheese) 1/3 tea cups of flour Olive oil for frying 1/2 lemon PROCEDURE Step 1 : Cut the cheese to slices of about 1,5 cm thick each. (about 7cm wide and 10cm long each). Thinner slices will melt when frying Step 2 : Wet the cheese slices with running water. Step 3 : Put each cheese slice on the flour, turn it to get flour on both sides and shake it so that you get rid of the flour which is too much. Step 4 : Put some olive oil into a small, heavy frying pan. Step 5 : When the olive oil is hot, put one cheese slice, roast for a few minutes and turn over carefully to roast on the other side with a spatula. Step 6 : Put the cheese on a plate and squeeze half a lemon on it for its juice. Serve right away.
ZUCCHINI BALLS: INGREDIENTS 1000 gr zucchini (4-5 pieces) 4 tablespoons of parsley 4 tablespoons of dill 4 tablespoons of mint 2 cloves of garlic 100 gr flour 2 eggs slightly beaten 250gr feta cheese Salt and pepper 250 ml olive oil for frying
PROCEDURE Step 1: Grind the zucchini and put the threads on a strainer adding salt. Let them dry for about about 25 minutes, then squeeze to dry them. Step 2: Place the grated zucchini in a bowl. Step 3: Chop the herbs, add them in the bowl. Add the eggs, salt and pepper and the flour and mix with a spoon. Step 4: Crumble the feta cheese and add it in the mixture.
Step 5: Pour the olive oil in a heavy frying pan and heat. Step 6: Take small portions and make balls with your hands. When the olive oil has been heated well, fry them for 3-4 minutes on both sides. Step 7: Put the zucchini balls on some paper towel to drain the olive oil before serving them.
MAIN DISHES MEATBALLS :
INGREDIENTS 500 gr minced beef 1 big onion chopped 1 red chili pepper chopped (optionately) 1 clover of garlic chopped 1 egg 2 slices of bread 4 tablespoons of chopped parsley 2 tablespoons of chopped mint 1 tablespoon of oregano 1 tablespoon of vinegar, 1 tablespoon of olive oil Salt and pepper About 1 tea cup of flour Olive oil for frying
PROCEDURE Step 1: Soak the bread in water or milk for 5 to 10 minutes. Step2: Mix all the ingredients expect the flour into a ball. Step 3: Squeeze the bread to strain from the water or the milk. Crumble it and add it into the bowl. Step 4: Mix all the ingredients with your hands, put the bowl in the fridge for about an hour. Step 5: Take about 2 tablespoons of the mixture and make balls. Roll them in the flour and shake them to drop the unnecessary flour. Put them in a plate. Step 6: Pour lots of olive oil in a deep frying pan (it should cover half the meat balls) and place over high heat. Step 7: When the olive oil has been heated well, put some of the meatballs and fry until their bottom part turns brown. Roll over the other side and fry until they become brown.
Step 8: Place them on a paper towel to absorb the olive oil before putting them in a plate. They are usually served with French fries and Greek salad.
ROASTED CHICKEN WITH POTATOES:
INGREDIENTS 1 chicken 2 cloves of garlic, chopped ½ wine glass of olive oil Some oregano Salt and pepper Juice of half a lemon 1 kg potatoes
PROCEDURE Step 1: Wash the chicken and let dry Step 2: Peel the potatoes and cut them in big pieces. Step 3: Sprinkle the potatoes and the chicken with salt and pepper and oregano and add the chopped garlic Step 4: Put the potatoes and the chicken in a baking tray, pour the olive oil over them, some water and the lemon juice. Step 5: Roast in preheated oven at 100-200 degrees for about an hour a half.
DESSERTS
GREEK HALVA:
INGREDIENTS 1 teacup of olive oil 2 teacups of semolina 3 teacups of sugar 4 teacups of water Orange zest 1 cinnamon stick 4-5 cloves
PROCEDURE Step 1: Put the water, the sugar, the cinnamon stick, the cloves and the orange zest into a pot. Let them boil for 5-10 minutes. Step 2: In another pot, pour the olive oil, heat it well and add the semolina. Stir well in medium heat until the semolina turns brown. Step 3: By now, your syrup will be ready. Remove the cloves and the cinnamon stick and pour it into the semolina mixture. Stir until it comes easily off the pot. It will take its time. Step 4: Transfer the mixture to a cake pan and let it cool. Step 5: Turn over to a cake plate and dust with cinnamon.
KATAIFI:
INGREDIENTS: 450 gr kataifi dough 250 gr walnuts roughly chopped 1 tablespoon of ground cinnamon 1 pinch of ground clove 250 gr butter from cow’s milk For the syrup: 450 gr of sugar 330 gr water Peel of one lemon 1 cinnamon stick
PROCEDURE Step 1: Start by preparing the syrup. Add all the ingredients for the syrup into a small pot and boil. As soon as the sugar has dissolved, the syrup is ready. Leave aside to cool completely. Step 2: Prepare the filling for the kataifi. In a blender add the walnuts, ground clove and cinnamon, pulse until the walnuts are roughly chopped ( not powedered). Step 3: Melt the butter and with a cooking brush butter the bottom and sides of a baking pan (approx.. 26-28cm diameter). Step 4: Unroll the kataifi dough from the plastic sleeve. Work the kataifi dough with your hands, tearing apart the shreds and gently spreading the strands out a bit if they clump together, in order to get fluffy. Cover the Kataifi dough with a slightly damp towel. Step 5: Take one piece of the kataifi dough, and spread it on a working surface or on your palm. Drizzle with melted butter and place 1 teaspoon of the filling at one end. Roll it up tightly, folding inwards the sides, to form a small cylinder. Place the kataifi roll in the pan and brush with melted butter, using the cooking brush to shape it a little bit. Repeat with the rest of the kataifi dough and filling. Place the kataifi rolls the one next to the other, leaving no gaps between them and drizzle with a little bit more butter. Step 6: Bake the kataifi in preheated oven at 170-180 degrees for about 1 hour (on the middle rack), until nicely coloured and crispy.
Step 7: As soon as you turn the kataifi out of the oven, landle slowly the ž of the cold syrup over the kataifi, enabling each landle to be absorbed. Cover the pan with a towel and set aside for 10 minutes. Landle the rest of the syrup over the kataifi and wait until absorbed. Step 8: Best served with a full spoon of vanilla icecream.
BON APPETIT!!!
KORINA, KONSTANTINA, MANOS, GEORGE
Welcome to Italian traditions
CROSTINI CON CACIOCAVALLO E TARTUFO
INGREDIENTS:
• 15g black truffle • 90g Caciocavallo • 6 spoons extra virgin olive oil
• 12 slices bread
WHY «CROSTINI CON CACIOCAVALLO E TARTUFO»? BECAUSE In CACIOCAVALLO fat has a lower concentration of harmulf fatty acids and less cholesterol but it has a greater wealth of polyunsaturated fats as welll as omega3.
TRUFFLES are highy nutritious, rich in antioxidant and possess antibacterial, anticancer and anti-inflammatory proprierties.
FAGOTTINI POLENTA E SPECK INGREDIENTS:
• 400g yellow
corn flour or flour for polenta
• 2lt water • Coarse salt • 140g speck • 60g grated Parmesan
WHY «FAGOTTINI POLENTA E SPECK»? BECAUSE POLENTA is gluten-free, it is a source of fibre, proteins, vitamin A and is low in fat.
RISOTTO ALLA MILANESE
INGREDIENTS: • A teaspoon saffron powder or 0.15 grams dried stems • 320g rice • 125g butter • 1 onion • 80g grated parmesan cheese • 40g white wine • 1l vegetable broth
WHY ÂŤRISOTTO ALLA MILANESEÂť? BECAUSE RICE is a digestive cereal and it has the ability to regulate the intestinal flora; it is a gluten-free food that can also be consumed by celiacs. SAFFRON is a spice used in cooking for its flavour as well as the golden yellow coulor it gives to dishes. In Abruzzo DOP saffron is cultivated, it has also important curative properties.
CAZZARIELLI E FAGIOLI
INGREDIENTS: • 400g boiled beans • 500g cazzarielli • 1 clove garlic • 1 chilli pepper • 200g tomatoes • Extra virgin olive oil
WHY «CAZZARIELLI E FAGIOLI»? BECAUSE PASTA contains protein, minerals, water and a small portion of fat.
BEANS are a fantastic source of vegetable proteins and contain fibres, antioxidants, vitamins and mineral too.
TIRAMISù ALLA FRUTTA DI STAGIONE tiramisù means «cheer me up»!
INGREDIENTS: • 500g yoghurt • 350g strawberries • 100g granulated sugar • 6 ladtfingers • 2 green tea bags • 2 eggs whites • 80g powedered sugar
WHY «TIRAMISù ALLA FRUTTA DI STAGIONE»? BECAUSE It contains yoghurt and seasonal fruit rich in vitamins, calcium, proteins and lactic ferments.
PARROZZO CAKE • 6 eggs • 250g (9oz) sugar • 150g (5oz) ground almonds with skins • zest of 1 lemon • 150gr (5oz) semolina • 1 tspns backing powder TOPPING • 200g dark chocolate • 1-2 tablespoons olive oil
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TRADITIONAL LITHUANIAN STARTERS
KASTINYS This snack is made from dairy products: sour cream, sour milk, butter and some garlic, salt, spices. At room temperature - rigid consistency, lower - crumbly, higher - melting. Classic color is creamy or yellowish. Unique distinctive flavor.This starter is usually eaten with boiled potatoes.
HERRING SALAD The herring is cut into pieces and put into a flat dish, with chopped potatoes, carrots, beets and eggs. Sometimes you can place a layer of onion and apple. The top layer should be beetroot. Each layer is covered with mayonnaise. Chopped parsley, dill and egg yolk crumbs are spread on top.
TRADITIONAL LITHUANIANMAIN COURSES
CEPELINAI Starting off with Lithuania’s national dish – cepelinai. Though originally called didzkukuliai, the name was changed to cepelinai in the 20th century because of their resemblance to zeppelin airships.
ingredients
CEPELINAI Cepelinai are large dumplings made of a mixture of raw and cooked potato dough that is filled with pork and doused in a ladle of a sour cream and bacon sauce.
For the Meat Filling: 1 pound ground pork (or 1/3 pound pork, 1/3 pound beef, 1/3 pound veal)
1 medium onion (peeled and finely chopped) 1 teaspoon salt
1/4 teaspoon pepper 1 large beaten egg For the Dumplings: 8 large Idaho potatoes (peeled and finely grated – not shredded) 2 large potatoes (peeled, boiled and riced)
1 medium onion (peeled and finely grated) 1 teaspoon salt, more or less to taste
BULVINIAI BLYNAI (POTATO PANCAKES) Potatoes are truly king when it comes to Lithuanian food, and any number of potato dishes are eaten frequently throughout the week.
BULVINIAI BLYNAI
ingredients 1 yellow onion 4 large potatoes 2 tablespoons all-purpose flour
Potato pancakes are a simple dish to make, comprising grated potatoes, onion, and eggs mixed together and fried in oil. They are served with dill, scallions, and sour cream.
1 egg, beaten 2 cups vegetable oil for frying 1 teaspoon salt ground black pepper to taste
LITHUANIAN DESSERTS
DOUGHNUTS Traditional Lithuanian dessert.It is prepared in various ways, but usually the dough is made from flour, eggs butter and sour cream. After making dough, cut it, roll a thin sheet that is cut into strips. These are cut in the middle, rolled and baked in hot fat.
CURD CRUMBLE Boil semolina. Pour the curd through the sieve, add the egg yolks, cook the semolina, pour the milk and the melted butter. Mix the protein with the sugar. Thoroughly mix the protein into the curd mass. Lubricate the baking form with butter, sprinkle with slices of bread and pour into the prepared mass. Bake in a preheated oven at 190 ° C and bake for 40-45 minutes.
PORTUGUESE TRADITIONAL DISHES Agrupamento Escolas Virgínia Moura Guimarães Portugal
Made by:
Carolina Amaro;
Simão Nogueira; Ana Luísa Cunha; Clara Matos; Cátia Gonçalves; Inês Gomes
INGREDIENTS • • • • • • • •
2 pieces of Codfish, previously soaked 3 Eggs 1 chopped small onion 8 tablespoons of Flour 2 tablespoons of chopped parsley 1 cup of the cooked codfish water or milk Salt and pepper Olive Oil for frying
PREPARATION • Bake the codfish, clean skin and spines and chip it. • In a bowl, add the shredded cod, the eggs, the flour, the parsley and the onion and mix well. • Gradually join the milk or the cooking water of the cod until the mixture becomes a little liquid and season with salt and pepper.
PREPARATION • In a large frying pan, heat the olive oil and fry the “Pataniscas”, pressing them with a fork so that they stay short. • Put on absorbent paper to dry.
INGREDIENTS • 1 kg clamshell • 1dl olive oil • 2 garlic cloves • 1 coriander branch • 0.5dl white wine • pinch of salt • pepper
PREPARATION • First, wash the clams thoroughly. Bring the olive oil to the fire and fry the garlic cloves. • Then add chopped coriander and clams and season with salt and pepper. • Stir the frying pan until the clams are all open and then drizzle with the wine. Let it evaporate a little and serve then.
•2 MAIN COURSES
INGREDIENTS White wine: 300ml
Pork: 800gr
Coriander: 1 sprig
Bay: 1 leaf
Garlic: 3 cloves
Limon: 1
Salt: the necessary
Pickels
Lard: 125 gr
Pepper pasta: 2 soup spons
Pepper
Clams: 800 gr
PREPARATION 1. First start by making a marinade for the meat, add a pepper pasta, crushed garlic cloves, bay leaf, salt, pepper and white wine. 2. Cut the pork into cubes, and add the marinade and let it stand overnight in the fridge. 3. If the clams are not clean, put them in salt water for about 2 hours to clean the sands, after passing them by running water.
PREPARATION 4. Start cooking with a large, high frying pan, pour the lard and let it warm, then drain the pork( keep the marinade) and when the pan is hot add the meat until it browns all sides. 5. When the meat is browned, add the marinade and boil it for a few minutes and then add the clams. 6. When all the clams are open, add the chopped coriander, take a few turns and turn off the heat. 7. Serve with pickels and slices of lemon that combine with the sweetness of the meat and the clams, served with fries in cubes.
INGREDIENTS • 4 sliced cod slices • 1 sliced onion • olive oil • 2 table spoons flour • 2 dl cream • grated cheese • Salt • chili
PREPARATION • Bake the cod slices in milk. • Cut the onion into thin slices and fry it in olive oil until it’s soft and transparent. • Drain the cod and undo it in chips and add to the onion. Let it boil. Sprinkle with flour, stir and drizzle with coarse milk, where you baked the cod before. • Season with salt and pepper. • Pour everything in a greased baking dish, spread the cream on top and sprinkle with grated cheese. Bake until grated.
•2 DESSERTS
INGREDIENTS ▪ Water;
▪ Salt;
Sugar;
Cinnamon;
Wheat;
Honey;
Lemon Peel;
PREPARATION 1.
Put a pan with water a boil, jointly with a pinch of salt, a lemon peel, a bit of honey, sugar(q.b.) and cinnamon (q.b.);
2.
Then dip the wheat slices in the pan, but do not leave them a lot of time, so that they do not undo;
3.
Whisk the eggs;
4.
After taking the wheat out of the pan and beating the eggs, dip each wheat in the egg and put it in the pan to fry;
5.
Finally sprinkle the toast with cinnamon and sugar and pour some honey on top.
INGREDIENTS ▪ 1 litre Milk
▪ 240 gr. Sugar
Lemon peel
60gr. Flour
Cinnamon
6 Egg yolk
PREPARATION 1. In a pan boil the milk with the lemon peel and the cinnamon stick, remove the lemon peel and the cinnamon stick. 2. In another pan,mix the sugar and the flour, now gradually pour the boiled milk until all is well mixed, put the mixture into the fire until it starts to boil and begins to thicken. 3. Remove the frying pan, beat the egg yolks and add a little cream in the egg yolks and beat well, do this to increase the temperature of the egg yolks before adding them to the cream.
PREPARATION 4. When the mixture with the yolks is already hot enough, put it into the pan that has the remaining cream and bring it back to the fire, always beating, until the yolks cook and thicken a little more, about 2 minutes. 5. Place the cream milk in small handles or in a plate and let it cool.
FIM
Spanish typical food Mediterranean diet
The type of food we eat in our country ● ● ● ●
Paella Bread with tomato Christmas “Galets" soup Gazpacho
1st Starter Gazpacho for 6 people Ingredients: Pear tomato...1 kg Italian green pepper...1 Cucumber...1 Garlic cloves...2 Extra virgin olive oil...50 ml Hard loaf bread...50 g Water...250 ml Salt...5 g Sherry vinegar...30 ml
Gazpacho is a cold soup made with raw ingredients, traditional from southern Spain , Andalucia.
STEPS Step 1: We put all the vegetables in a container and we mix them using a food mixer. Step 2: We use a colander to separate any pieces of vegetables left. Step 3: Let the gazpacho rest in the fridge. It is served cold. Step 4: If you like, you can also add some chopped pieces of tomato, cucumber, fried bread cubes and olive oil.
2nd starter Christmas “Galets� soup Ingredients: 160 gr. of Galets pasta 2 liters of Chicken Broth 200 gr. of minced pork 150 gr. of black sausage 50 gr. bacon Salt and pepper
A galet is a type of pasta characterized by its spindle shape, traditional from Catalunya.
STEPS Step 1: Place a bowl on the ďŹ re with 2 liters of white chicken broth. Step 2: Cook the Galets in the boiling broth for 10 minutes.. Put the bacon cut into pieces, and the 2 chicken legs cut in halves.. Let it boil. Step 3: Add the carrot and then add the black sausage and pork. Step 4: Cook the pasta again with the meat.
1st Main course
Spanish omelette for 4 people Ingredients: 6 eggs 3 potatoes (600 gr) 1 small onion 2 glasses of olive oil Salt
The potato omelette, also known as Spanish tortilla, is a very popular dish. It is served with “pa amb tomàquet” (bread slices with spread tomato)
STEPS: Step 1. Chop the potatoes and put them in a pan to roast them. Step 2. Beat an egg and add it to the potatoes. Step 3. In a while, you turn the tortilla Step 4. When you see that it is already made, you take it out, and put it on a plate.
2nd main course Paella Ingredients: 1kg rice 1 fried onion 1 kg fish for the broth Seafood: mussels, clams, prawns, shrimps. 250 grs cuttlefish Red peppers Salt Olive oil
The paella is a strew of rice, meat and vegetables. It comes from Valencia.
STEPS: Step 1. Clean the ďŹ sh and put it into hot water and salt. Boil it to prepare the broth. Step 2. In a frying pan fry the onion, garlic, red pepper and tomato with olive oil. Add the seafood and fry it. Once it gets golden coloured, add the rice and mix it. Then add the broth. Step 3. Serve the paella with some green salad.
1st dessert Fruit Cocktail
Mix of dierent fruits cut into pieces and sweetened with sugar, these are typical from the mediterranean zone
Ingredients: 1 cup of white grapes 1 fresh peach 1/2 cup of fresh blueberries 1/2 green apple 1/2 orange in juice 1/2 kiwi 8 fresh strawberries liquid iogurt or cream (optional)
STEPS Step 1. Peel the fruit. Step 2. Chop all the fruits into small pieces and put them in a bowl. Step 3. You can add liquid yogurt or whatever you want Step 4. And It is ready to serve.
2nd dessert Catalan Creme brulee
This is a typical and traditional dessert of Catalan cuisine. It is the most popular Catalan dessert, made of milk, eggs and sugar, which is usually presented with a layer of burned sugar on top.
Ingredients: 1 liter of milk 6 egg yolks 200 g of sugar 40 g starch or corn flour (type Maizena) Lemon peel Cinnamon
STEPS Step 1. Use a saucepan to boil the milk with lemon peel and cinnamon to get the avour. Work the yolks with the sugar until they whiten and the sugar is melted. Step 2. Add the spoonfuls of milk to avoid egg whitening. Put the mixture in one bowl and stir it. Step 3. Mix it with the milk and pour it in small clay terrines. Cool them before you eat them. Step 4. Finally you have to burn the top with sugar, then you will get a crunchy layer.
Written by Marta Calzas, Paul Duran, Eric Fitz and Leanne Midgley Marta Mata secondary school - Salou