HEALTHY FOOD RECIPES European Contest - a Bilingual Challenge German Mobility 19-25th May, 2016
CZECH REPUBLIC HEALTHY FOOD MENU
STARTER: BEETROOT SALAD
Method:
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Remember to wear an apron when chopping beetroot, and wash your board and hands afterwards or you’ll get red fingerprints everywhere. Dress the beetroot and pear matchsticks in a little of the lemon oil dressing and season with some salt and pepper.
! ! Ingredients: - 4 good-sized beetroots, different colours if possible, scrubbed, peeled and cut into fine matchsticks
Taste to check that the flavours are balanced and lovely, and add a little more lemon juice to check the sweetness of the pears and beetroots if you need to.
- 3 ripe pears, peeled, cored and cut into matchsticks - 1 lemon oil dressing
Put the salad between four on a big platter, crumble over the creamy white feta, and sprinkle over the baby mint leaves and the sunflower seeds if you’re using them.
- sea salt - freshly ground black pepper - 200 g feta cheese - 1 small bunch fresh mint, smallest leaves picked - 1 large handful sunflower seeds
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STARTER: POTATO SOUP Ingredients: 4 potatoes Method:
2 carrots
Fill a big pot with water, cut all vegetables into small pieces and put them in water together with caraway seeds, marjoram and salt.
1 parsley 1 small celery 1 onion
Boil till the vegetables are soft.
mushrooms
Prepare roux in a pan. Add the roux and boil for another 5 minutes.
caraway seeds marjoram
Take off the fire and add grated garlic according your own taste. Stir.
salt roux from butter and flour garlic
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MAIN DISH:GRILLED CARP (OR OTHER FISH) Ingredients: pieces of carp (fish) garlic thyme lemon juice pepper oil salt
! Method: Use garlic, thyme, lemon juice, pepper, oil and salt for preparing marinade. Dip the carp into the marinade and leave it there for 2 hours. Then grill. Serve with toasts or bread or American potatoes. 5
DESSERT: COTTAGE CHEESE WITH STRAWBERRIES AND MAPLE SYRUP Ingredients: 100 g strawberries 200 grams of white nonfat cottage cheese 15 ml of maple syrup 5 g sliced almonds
Method: Cut the strawberries into pieces, mix with the cottage cheese in a bowl. Sprinkle with sliced almonds and pour the maple syrup.
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BEVERAGES
Non alcoholic beer (teachers) White wine (teachers) Sparkling water Still water Fruit juice sugar free
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TURKISH HEALTHY FOOD MENU
STARTER: TURKISH LENTIL SOUP ! ! ! !
Method: In a large pot, combine lentils, broth, onion, carrot, garlic, tomato paste, cumin and cayenne and bring to a boil over high heat. Lower heat and simmer, uncovered, until
Ingredients:
vegetables and very tender and lentils begin to fall apart, about 25 minutes.
1 1/3 cup (about 8 ounces) red lentils, picked through and rinsed
Remove the pot from the heat and use an immersion blender to quickly blend the soup
7 cups low-sodium vegetable broth 1 large onion, diced
until it is creamy but not completely purĂŠed. Or, you can blend about half the soup in a blender, but use caution when blending hot liquids: blend only in small batches, hold the lid
1 large carrot, diced 4 cloves garlic, finely chopped 2 tablespoons tomato paste 1 teaspoon ground cumin
down firmly with a kitchen towel, and begin blending on low speed. Add salt and serve
1/8 teaspoon cayenne pepper, or to taste
with lemon wedges and a garnish of mint if desired.
3/4 teaspoon fine sea salt, or to taste Lemon wedges and chopped mint for serving (optional)
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MAIN DISH: STUFFED ARTICHOKES Direction:
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Mix carrot, stur, salt, and 1/4 bunch of dill (we're saving the other half to garnish) in a bowl. Place the artichokes facing up in a broad pot, preferably a shallow one. Cover the artichokes with stuffing. Do not actually try to stuff them, just put the stuffing in the pot and cover the artichokes.
Ingredients:
Add olive oil and water.
1/2 pound green peas
If you will use a pressure cooker, do everything the same. It doesn't matter if you put the artichokes on top of each other. The pressure cooker will not probably be broad enough.
2 big carrots, diced petite (or you can use a 1 pound mixed peas and carrots, frozen)
Then cook artichokes for 20 minutes first on high, then on low heat.
1 onion, chopped finely 1/2 cup olive oil (if it's an olive oil dish, you cannot be stingy with olive oil)
If it's a regular broad pot, cover and cook on high heat for 5 minutes (or until it starts boiling), then on low for another 30-35 minutes.
1/2 tsp sugar 1 tsp salt
Garnish with dill and do the finishing "stuffing" touches with a scoop on the plate
1 1/2 cups of water 1/2 bunch dill, chopped
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DESSERT: QUINCE DESSERT !
Method:
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Wash and cut the quinces in half, from top to bottom. Scoop out the core and keep the seeds, save the seeds aside. Peel the skin of the quince halves and set them aside too. Rub the peeled quince halves with the lemon juice; that will help quince not to go dark in color. Spread the peels of quince as a layer in a heavy pan, wide enough to have 4 quince halves in one layer. Place the quince halves on top, in a way that the hollow side faces upwards. Spread the sugar evenly over the halves and stir in the reserved quince seeds, cloves and the water.
Ingredients:
Bring the pan to a boil then reduce the heat to low and cover the pan. Simmer gently for about 40 minutes. Check the quinces and flip the 2 medium size quinces halves gently to the other side. The quinces will start turning to a 150 gr/ 3⠄4 cup sugar (or 20 – 30 gr more, if you prefer sweeter) rosy, darkish pink color and the syrup will start to thicken and 6 cloves caramelized. Stir in the ground cinnamon, cover and cook on low heat for another 40 minutes or until the fruit is cooked (you may 16oz./2 cups water need a little more or less cooking time depending on the size of the 30ml/2 tbsp. juice of lemon quince), turn the heat off. You will now get a richer dark rosy pink color and some caramelisation. 30ml/ 2 tbsp. ground cinnamon Turkish thick cream, Kaymak, or clotted cream to serve Crushed pistachio nuts or walnuts to serve
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Leave the cooked quinces cool in the pan. The syrup will thicken even more and the color will go darker, thanks to the seeds acting as a natural thickener. Once cool, place the quince halves on a serving plate, with a dollop of clotted cream or even better, Turkish kaymak, the thick cream of the water buffalos over the top. You can sprinkle some crushed pistachio or walnuts over and serve.
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BEVERAGE: AYRAN Ingredients: 2 cups yogurt 1â „2 cup cold water Salt to taste A handful of ice cubes
Method: 1. Put all ingredients in blender and mix until smooth. 2. Serve cold with ice cubes.
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SPANISH HEALTHY FOOD MENU
STARTER: PAELLA INGREDIENTS:
• 1 large onion, finely chopped • 5 tablespoons olive oil • 2 garlic cloves, crushed to a paste or finely chopped • 2 tomatoes, peeled and chopped • 1/2 teaspoon sugar • Salt • 1 teaspoon pimentón dulce (or sweet paprika) • A good pinch of saffron threads • 4 cleaned small squid, bodies sliced into 1/4-inch-wide rings, tentacles left whole • 2 cups medium-grain Spanish paella rice or risotto rice, such as Arborio or Carnaroli • 3 cups fish or chicken stock, plus more if needed • 1 cup dry white wine • 12 jumbo shrimp in their shells • 16 mussels, scrubbed and debearded
PREPARATION: 1.Fry the onion in the oil in a 16-inch paella pan until soft, stirring often. Stir in the garlic, and before it begins to color, add the tomatoes. Add the sugar, salt to taste, pimentón (or paprika), and saffron, stir well, and cook until the tomatoes are reduced to a jammy sauce and the oil is sizzling. Add the squid and cook, stirring, for a minute or so. Add the rice and stir well until all the grains are coated. (You can prepare the dish to this point up to an hour in advance.) 2.Bring the stock and wine to a boil in a saucepan. Pour over the rice, bring to a boil, and add salt to taste (even if the broth tastes a bit salty, it will not be salty when it is absorbed by the rice). Stir well and spread the rice out evenly in the pan (do not stir again). Cook the rice over low heat for 18 to 20 minutes, moving the pan around and rotating it so that the rice cooks evenly. Lay the shrimp on top after 10 minutes and turn them when they have become pink on the first side. Add a little more hot stock toward the end if the rice seems too dry and you hear crackly frying noises before it is done. When the rice is done, turn off the heat and cover the pan with a large piece of foil. 3.Steam the mussels with a finger of water in a pan with a tight-fitting lid. As soon as they open, they are cooked. Throw away any that have not opened. 4.Arrange the mussels on top of the paella.
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MAIN DISH: STEWED BEEF WITH TOMATO SAUCE PREPARATION:
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Cut beef into 1 1/2-inch cubes, then rinse in warm water to clean.
INGREDIENTS: 1 (2-pound) New York strip steak, cut into 1-inch cubes 3 tablespoons olive oil Salt and ground black pepper 6 chicken bouillon cubes (recommended: Maggi or Goya) 6 tomatoes 2 red peppers 2 onions 2 cloves garlic
Put 3 tomatoes, 1 red pepper, 1 onion, and 1 garlic clove into a blender and pulse to coarsely chop. Then pour tomato mixture into the pot with the beef and add the remaining 2 tablespoons of olive oil. Cook 15 minutes.
Put beef into a medium sauce pot with 1 tablespoon olive oil. Add salt and pepper, to taste, and bouillon cubes. Cover and place pot over low heat. Let it steam for 20 minutes.
Stirring it on medium heat, add the remaining 3 tomatoes, cut into wedges, 1 sliced red pepper, 1 sliced onion, and 1 sliced garlic clove. Cook for 15 minutes and it's ready to serve.
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DESSERT: YOGHURT SOUFFLE INGREDIENTS ( 2 people ) :
! 2 tablespoons sugar 2 egg yoks 2 kiwis 8 strawberries 1 banana 2 natural yoghurts lemon juice raspberry jam
PREPARATION:
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Clean and chop the fruit and mix in a bowl with the lemon juice and a tablespoon of sugar. Separate egg yokes, put them in a bowl, add a teaspoon of sugar and beat with mixer until getting meringue, gently wrapped with yogurt and cool in the refrigerator.
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Stain the glasses ( clear glass ) with some jam and distributes the yogurt mixture and merengue. At the last moment, add the fruit salad and serve. 16
BEVERAGE: LEMONADE INGREDIENTS: • 1 cup sugar • 1 cup water • 5 lemons • 5 more cups water
PREPARATION: • Combine 1 cup sugar and 1 cup water in a small pot and stir over medium heat until the sugar has completely dissolved. That’s it! • Remove from heat, and let it cool while you’re squeezing your lemons. • Pour the lemon juice through a strainer, and mash the pulp around to get every last drop of lemony goodness. • Pop your lemonade into the fridge to chill it, or serve it immediately over ice! Now, pour your lemon juice into a pitcher. • Add the 5 cups of water. • Add as much or as little of the simple syrup as you like.
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ITALIAN HEALTHY FOOD MENU
STARTER: CROSTINI Crostini are an Italian appetizer consisting of small slices of grilled or toasted bread and toppings.
 The toppings may include a variety of different cheeses, meats (ham, bacon, pork, dried beef, ...) and vegetables (tomatoes, basil, endive,...) or may be presented more simply with a brush of olive oil and herbs or a sauce. Crostini are thought to originate in medieval times when it was typical for Italian peasants to eat their meals on slices of bread instead of using ceramics.
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MAIN DISH: SPAGHETTI WITH PACHINO CHERRY TOMATOES Method: Cut the cherry tomatoes into small pieces and add a teaspoon of sugar (to remove the acidity). Add salt to taste and basil and let macerate for half an hour. Cook the pasta "al dente" in properly salted water. When ready, add the pasta to the cherry tomatoes and mix it, on high heat for a few minutes, making sure to add a bit of pasta’s cooking water.
! ! ! Ingredients x 4 persons: - 400 g of spaghetti (or bucatini or linguini) - 300 g of I.G.P. Pachino cherry tomatoes - Extra virgin olive oil to taste - Basil - Salt to taste
Finally, add a little Extra virgin olive oil and serve.
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DESSERT: MACEDONIA DI FRUTTA CON YOGURT ! ! ! ! ! ! ! !
Method: Cut the fruits into small pieces, add a teaspoon of sugar and the juice of half lemon. Marinate in refrigerator for 1 hour. Add yogurt and serve fresh.
Ingredients: -
1 apple 1 pear 1 kiwi 1 peach 1/4 pineapple some apricots some cherries some strawberries - some cranberries - 1 yogurt
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BEVERAGE: SPREMUTA DI ARANCE SICILIANE There is nothing more healthy and nutritious than a nice glass of freshly squeezed orange juice. Prepare it may take a few minutes more, than to open a bottle or a ready carton of juice, but the end result will repay every effort made. 1) Soften oranges: rub with your hands pressing lightly with your palm. 2) Cuts: cut the oranges in half and remove the seeds. 3) Squeeze the juice: use a juicer and squeeze with your hands all the oranges that you cut. 4) Add the pulp: with a spoon remove the pulp remained in orange and add the juice. If you prefer to have only the liquid using a strainer to filter your juice before drinking. 5) Health: enjoy your fresh-squeezed orange juice, healthy and natural as it was created by Mother Nature!
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GERMAN HEALTHY FOOD MENU
STARTER: PUMPKIN SOUP Method: Preheat your oven to 400 degrees. Line a baking sheet with parchment paper.
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Slice the Hokkaido squash in half and scrape out the seeds and membranes. Cut the flesh into 2 inch wide crescents. On the baking sheet, toss the squash with a drizzle of olive oil and salt and pepper. Roast for 25-30 minutes, flipping halfway through, until the flesh is tender and caramelized at the edges. Coarsely chop once out of the oven.
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Ingredients: 2 smaller-sized Hokkaido squash 1 medium yukon gold or other waxy potato, chopped into half inch cubes 1 small onion, chopped 2 carrots, peeled and chopped 2 cloves garlic, chopped 6 cups chicken or vegetable stock (or even water if you want to keep the flavor pure pumpkin) olive oil salt and pepper to taste
With about 10 minutes left to the roasting time, heat a tablespoon of olive oil in a 5 quart stockpot over medium heat. Stir in the onion and carrot and saute until just beginning to soften, about 4 minutes. Add in the potatoes and garlic and saute for another 3 to 4 minutes (being careful not to burn the garlic). Stir in the stock and roasted squash. Add a pinch of salt and pepper. Bring the soup to a boil and then reduce the heat a bit. Simmer the soup until all of the vegetables are very tender, about 15-20 minutes. Blend the soup in batches until smooth in a blender or in the pot using an immersion blender.
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Optional garnishes: balsamic vinegar or balsamic cream pumpkin seed oil roasted pumpkin seeds creme fraiche
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Serve the soup with a drizzle of balsamic vinegar or pumpkin seed oil, a sprinkle of roasted pumpkin seeds and a swirl of creme fraiche.
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MAIN DISH: MEATBALLS IN CAPER SAUCE Ingredients:
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• • • • • • • • • • •
1 day old bread roll ⅛ l lukewarm milk 500g ground veal 1 large egg 2-4 Anchovies, finely chopped 2 onions, finely chopped 1 teaspoon butter 1 bunch flat leaf parsley, ¾ of the bunch finely chopped Zest of 1 small organic lemon 400 ml beef or veal stock Freshly cracked black pepper
For the Sauce • 30g butter • 25g flour • 3 tablespoons capers • 2 tablespoons lemon juice • 125 ml cream • ⅛l dry white wine • A pinch of sugar • Freshly cracked black pepper • 2 egg yolks
Method: 1 To make the meatballs, tear the bread roll into pieces and soak in the milk until soft. Press excess milk and mix together with the ground veal and egg. Add the chopped parsley and zest. 2 Melt the butter in a large pan and sweat the onions until fragrant and transparent. Add to the ground veal together with the finely chopped anchovies. Season well and form approximately 16 meatballs. 3 Bring the stock to a boil, then reduce to a gentle simmer. Add the meatballs and cook them for about 10 minutes. Remove and set the meatballs aside, then strain the stock and reserve for the sauce. 4 To make the sauce melt 30g butter in a large pot. Sprinkle with the flour and cook until golden. Pour the stock in batches until the mixture is smooth. Add the capers including the liquid, the lemon juice, cream and the wine. Season with salt, sugar and the pepper. 5 Lightly beat the egg yolks and whisk into the sauce, making sure it does not boil. 6 Slowly add the meatballs to the sauce and allow them to heat through. 7 Serve with the rest of the parsley and lemon wedges and steamed or boiled butter potatoes.
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DESSERT: LAYERED STRAWBERRY DESSERT IN GLAS Method:
! ! ! ! ! ! Ingredients:
! 150g low fat quark cheese, 150g fresh raspberries or chopped strawberries 1tbsp sugar and some vanilla sugar (1/4tbsp
Prepare strawberries at least 2 hours before cooking (or leave overnight in the freezer). Put berries into a bowl. Add 1tbsp sugar. Stir carefully. Leave for 2 hours to let some juice to come out of berries. Blend the quark cheese with sugar until smooth.
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Assemble:
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Take serving glasses and heap about 2 tbsp in the bottom of each, followed by 2 tbsps of quark filling, then berries. You can add slivered almonds between the layers. Repeat ending with a layer of quark filling. Top each glass with a raspberry or a quartered strawberry, and a sprinkling of slivered almonds {or dark chocolate over 70%}. Chill until ready to serve.
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BEVERAGE: STRAWBERRY LEMONADE
Ingredients: 2 liters water 8 lemons, squeezed (around 280 ml or 1Âź cups lemon juice) 1/2 -3/4 tsp liquid stevia 250g strawberries, sliced (around 2 cups) Method: In a large pitcher combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.
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FRENCH HEALTHY FOOD MENU
STARTER: GRATED CARROTS WITH VINEGAR SAUCE ! ! ! ! ! ! !
Method: Peel the carrots and shred them with a grater. Transfer the grated carrots into a bowl. In a small bowl cut the garlic and mix it with lemon juice, slowly add the olive oil. Toss the vinaigrette with the carrots. Cover and refrigerate. When ready to serve add the fresh herbs and mix well.
Ingredients: 4 large carrots 1tablespoonchoppedflat-leafparsley 2 tablespoons chopped chives Vinaigrette: 1/4cupfreshlemonjuice 1garlicclove,minced 6 tablespoons olive oil • Salt+pepper 29
MAIN DISH:GRILLED CHICKEN SERVED WITH RICE AND PEPPERS Method:
! ! ! ! ! ! ! Ingredients: chicken breasts . 1 tbsp. extra virgin olive . 1 lemon juiced . 1/2 tsp. sea salt . 1/4 tsp. ground pepper . 6 cloves garlic, chopped . 1 onion, chopped . 1 red or green pepper, blanched to remove skin, and chopped . 3 tbsp. fresh parsley, chopped . 2 tsp. fresh thyme, chopped . 1/2 cup cooked rice
Set oven to 200 °C. Marinate chicken breasts in lemon juice, olive oil, fresh ground pepper, and sea salt for one hour, turning them often. Heat olive oil in a frying pan, adding in onions, peppers and garlic. Stir frequently. Add thyme and parsley, stirring well. Arrange chicken breasts in baking dish, cover with sauté mixture, and add in the remaining parsley. Cover baking dish and cook for 35 minutes or until it gets brown. Don’t forget your rice! Add 2 parts of water, 1 part of rice in saucepan and cook until water is completely evaporated and rice is soft enough to eat! Serve chicken and sauté mixture over rice and enjoy!
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DESSERT: FRUIT SALAD
Ingredients: fresh pear chunks strawberries, hulled and sliced in half . seedless green grapes 2 mangoes, peeled and sliced fresh raspberries a Greek yogurt 1 tablespoon of brown sugar Method: Toss together the pineapple chunks, the strawberries, the grapes, the mangoes and the raspberries in a large serving bowl. Spoon the yogurt into a separate serving bowl; sprinkle the yogurt with sugar. Serve the fruit with the yogurt mixture.
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BEVERAGE: WATERMELON LEMONADE WITH KIWI SPLASH Method: Place the kiwis and the sugar in blender. Cover and blend on medium speed just until they smooth. Freeze 1 to 2 hours or until they are firm. Place the watermelon in the blender or food processor. Cover and blend on medium speed until it is smooth. Place frozen lemonade concentrate and water in a large pitcher. Add the watermelon mixture and mix well. Pour the watermelon lemonade into glasses. Spoon the frozen kiwi onto the lemonade. Ingredients: 4 kiwis, peeled and cut into fourths 1 tablespoon of sugar 8 cubes of seedless watermelon 2 cans of frozen lemonade concentrate 4 cups of water
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POLISH HEALTHY FOOD MENU
STARTER: GUACAMOLE WITH MINI-TOAST ! ! ! ! ! ! ! ! ! ! ! Ingredients: •2 avocados •3 garlic cloves •a small tomato •a lime •a chili pepper
Method: Peel avocados and garlic. Next, take out the seeds and pips out of the avocados and chili pepper. Then roughly chop the chili, tomato and avocados and put them into a bowl. Squeeze the lime into the bowl. Press the garlic and also put it into the bowl. Add a pinch of salt and pepper and blend everything together. Heat the pan and melt the butter. Cut the toast into small triangles. Fry on the pan until crunchy. Use the mini-toasts to dip in the guacamole.
•salt •pepper •1 loaf of brown bread •little butter
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MAIN DISH: BARLEY SALAD WITH CHICKEN, GOAT CHEESE AND WALNUTS Ingredients:
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• 2/3 cup pearled barley • 3 tablespoons extra-virgin olive oil • 2 tablespoons sherry vinegar • 1 teaspoon Dijon mustard • 3/4 teaspoon kosher salt
Method:
• 1/4 teaspoon freshly ground black pepper
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• 2/3 cup seedless green and/or red grapes, halved
• Cook barley according to package directions. Rinse with cold water. • Combine oil and next 4 ingredients in a large bowl. • Add barley, grapes, chicken, and onions; toss well to combine. • Add cheese; toss gently to combine. • Sprinkle with walnuts and thyme.
• 2 cups shredded boneless, skinless rotisserie chicken breast • 1/3 cup chopped green onions • 3 ounces goat cheese, crumbled • 1/4 cup chopped walnuts, toasted • 1 tablespoon fresh thyme leaves 35
DESSERT: HOMEMADE RASPBERRY SORBET Ingredients: • An average box of raspberries • 2 cups of water • 0,5 cup of brown sugar • 8 leaves of mint • (2 leaves of mint for decoration) What do you need? • A freezer • A blender • A bowl • An ice-cream box with a lid • A spoon
Method: • Blend the raspberries in a bowl, add mint, water and sugar. • Blend again. Place everything in the ice-cream box and freeze. • Finally, when serving, add mint for decoration.
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BEVERAGE: REFRESHING LEMON SMOOTHIE Ingredients: • ½ lemon – peeled and seeded • ½ cup strawberries (frozen if desired) • 1 orange – peeled and seeded • 1 banana (frozen if desired) • ½ cup yogurt • 1 tbsp honey *optional • ½ cup water • 1 cup ice
Method: • Blend in your blender until smooth. • Next put it for 2 hours into the refrigerator. • Next, add ice cubes and enjoy!
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