This book is one of the outcomes of the interdisciplinar PROJECT "Eat well, keep fit and be smart!/ Mange bien, bouge, sois heureux!/¡Come bien, ponte en forma y sé feliz!" carried out at our high school from January to May. It was finally published on 23rd April 2017. Compiled and edited by Mª José Díaz Rodríguez & Ana Isabel Alarcón García
©IES Los Boliches (Fuengirola)
Acknowledgements We want to pay credit to the following people and institutions:
Lucas Jurado Fasoli, Dietist-nutritionist from Granada University. Alejandro Hevilla Solís, Chairman of Guadalhorce Ecologist Association. All my high school partners for their support and encouragement. It is worth mentioning our School Management Staff, especially our Headmaster, Diego Salazar, as well as my colleagues: Ana Isabel Alarcón, Ana Barrios, Franck Cablat, Leonor Díaz, Paola Escobar, Natividad Fuentes, Pilar Fuertes, Miguel Ángel Fernández, Nieves Herrero, Maribel León, María Martínez, Rafael Mora, Isabel Navarro, Juan Enrique Nieves, Pedro Ramos, Nuria Santaella, Marta Sanz, Teresa Sierras & Margarita Valle. And the last but not least important our Students of 4 ESO A & B, since without them this book would not have been possible.
e want to devote this book to our...
grandmothers, to our mums and to all the people who endeavour to make life better with homemade cooking. Also, to my sister Marta who helped me with the layout design of this publication. To all of you...
o stay healthy it is important to eat the
right food and drink plenty of fluids. Also, we should choose high-quality ingredients, instead of precessed food, to make nutritious recipes. In this book, we'll show that cooking can be fun and why not? a pleasure. It is also a lot less expensive than eating out. We encourage you to try new things and be creative and we hope you will enjoy using our recipes. Mª José Díaz Rodríguez
Tudela Artichokes with Cured Ham
Main Courses Andrajos
Rissoto with Mushrooms
Salmorejo cordobĂŠs or Porra antequerana
Second Courses Argentinian Pastry
Spanish Omelette with Green Peppers
Desserts Apple Streusel Torte
Brownies of Bananas
Gluten Free Chocolate Cake
Three Chocolate Cake
Typical Porridge from JaĂŠn
Vegan Blueberry Cake
repa has its origins hundreds of years ago; cooked by the various
indigenous tribes across the areas that are now Venezuela and Colombia. Arepa represents daily masa bread. It is eaten across various socioeconomic groups, at all times of day. The arepa has its name from the word erepa, the indigenous word for this corn ‘pita’. Until the 1950s, when areperas (joints or restaurants serving arepas to the public) were a few, arepas were eaten primarily as a bread or side to food. When arepas started growing in popularity, people became more innovative with their fillings. Initially the filled arepa was referred to as “tostada” but now it is simply called a filled AREPA or AREPA RELLENA. The fillings vary and there are no rules (just like with any sandwich, fillings are endless). Some recipes have now become tradition.
Ingredients Cornmeal Salt to taste Warm water Cheese Beef
Preparation 1. First we pour a cup of cornflour, two glasses of water and a pinch of salt in a bowl. 2. Then, knead everything and make with the dough the shape of arepa. 3. Later fry them for ten minutes, cut them in halves and add the beef strips and grated cheese.
Source: I learnt this recipe from my mother.
Sebastián García Campo, 4º ESO A
he origins of Hummus come from the thirteenth century. In fact, the chickpea was discovered in about 3000 BC, and it is thought to be the first vegetables to be grown. Hummus is a chickpea puree whose ingredients are:
400 grams of cooked chickpeas
2 tablespoons of Tahini
Half clove of garlic
The juice of half a lemon
Preparation Making hummus is one of the easiest recipes out there. It is as simple as putting all the ingredients and grind them. In this case we have left the olive oil and the paprika to season it later.
If you use good chickpeas, cooking will surely come out much better.
2. After grinding everything we serve on a plate. There must be a creamy texture to be able to catch with a loaf of bread. If we get that texture and see that it is very thick, we pour water and ready. We serve with paprika of the Vera above and a trickle of olive oil.
Source: javirecetas.hola.com Lucía Hazañas Romero & Mónica Sedano Pareja, 4º ESO B
his recipe comes from France and it does not have a specific history. However we are going to show in a picture why it is so healthy eating leeks in our diet.
Ingredients Serves 4 people 4 leeks 1 spoonful of virgin olive oil ½ spoonful of butter Flour (for the mold) 400 ml milk 4 eggs Salt Black pepper Nutmeg Parmesan cheese
Preparation 1. Clean the leeks well and leave the white part and chop into thin strips to make them easier to eat. 2. Cook in water with salt and a little oil. 3. In a frying pan, put a dash of oil and half spoonful of butter to melt. 4. Pour the flour and toast well. Start adding water little by little of having cooked the leeks and continue with whole milk. Then add the eggs one by one ( already whisked). 5. Add leeks cooked in strips and continue adding milk. 6. Add salt, black pepper and nutmeg. 7. When the bechamel is well cooked, put it in a bowl of oven and grill with a little Parmesan cheese- 20 minutes – 180º Source: cookpad.com Miguel Ángel Ruano Rodríguez and Carlos Gil Martín, 4º ESO B
Olivier Salad (Russian Salad)
he actual history is that the salad was invented in the 1860s and named after its creator, chef Lucien Olivier. This Belgian (who may have been originally French), ran a Parisian-style restaurant in Moscow called â€œHermitage."
The salad made his elite establishment one of the Russian capital's most talked about and frequented establishments. Olivier carefully guarded the recipe as a trade secret, always preparing it himself â€“ and in fact took the recipe to his grave.
The Hermitage Restaurant in a 19 th century postcard Photo from PracticallyEdible.com
It survived via two derived sources. One version was stolen by an employee who was able to sneak a look at the work station while the great chef was called away. Another was developed by a one of the restaurant's regulars who sought a way to keep the salad going after the chef was gone.
Ingredients 3 large potatoes, peeled and sliced lengthwise 3 carrots, peeled and sliced lengthwise 1 (15 ounce) can sweet peas, drained 3 dill pickles, chopped, or more to taste 1 onion, finely chopped 3 bologna slices, chopped (optional) 2 hard-boiled eggs, chopped 2 tablespoons mayonnaise 2 tablespoons sour cream 1/2 teaspoon salt Ground black pepper to taste
Preparation 1. 2. 3. 4. 5.
Boil the potatoes and carrots in a big pot and cover them in a salted water. Bring to a boil. Reduce the fire to medium-low and cook them until they will be made about 15 minutes. Remove them from the heat and cool them. Then peel and chop the potatoes in small pieces. Make a mayonnaise with an egg. Mix all the ingredients in a big bowl. Add salt, black pepper and stir all very well. Cover the boiled potatoes with the mayonnaise and put in the fridge at least 30 minutes. Serve it an a beautiful dish decorated it with fresh parsley or pickles.
Sources: SRAS-The School of Russian and Asian Studies Allrecipes.com Solomiya Ganyak, 4ยบESO A
Stuffed Tomatoes History
omato history has its origins traced back to the early Aztecs around 700 A.D; therefore it is believed that the tomato is native to America. It was not until around the 16th century that Europeans
were introduced to this fruit when the early explorers set sail to discover new lands. Throughout southern Europe,the tomato was quickly accepted into the kitchen, yet as it moved north, more resistance was apparent. The British, for example, admired the tomato for its beauty, but believe that it was poisonous, as its appearance was similar to that of the wolf peach.
Serves 6 people
Ingredients 8 tomatoes 1 olive tuna can cocktail sauce 2 lettuces 1 hard-boiled egg salt 4 crab sticks pepper
First of all, we wash the tomatoes well.
2. Next cut the top part. We empty them, and for this you can use a dessert spoon. 3. Chop the lettuce and reserve it in a bowl, in which we will mix all the ingredients. 4. Put the tuna to drain in a colander, while you chop the hard-boiled egg and the crab sticks. Once all the ingredients are ready, mix them with the lettuce. 5. Add cocktail sauce to the mixture. With a dessert spoon, stuff the tomatoes with the mixture, add a pinch of salt and pepper. 6.
Finally put the stuffed tomatoes in the fridge before eating and …
Enjoy Your Meal!
Source: Blog Comer rico y sano
Paula Pérez Lara, 4ºESO A
Tudela artichokes with cured ham History
learnt this recipe from Clarisas Nuns of Tudela, Navarra and I've chosen artichokes due to its benefits and also because I adore them and make me feel very good and clean inside.
Artichokes (Cynara cardunculus) are native to the Mediterranean region, and play a major part of their cuisine on a number of levels. Artichokes can be found throughout Europe, the Middle East, and the Americas, but they are less frequently encountered in Asian nations.
Nutritional Value of Artichokes Artichokes are low in saturated fat and cholesterol, while being a rich source of fiber, vitamins and minerals. They contain vitamins which include vitamin C, thiamin, riboflavin, niacin, folate, vitamin B-6, B-12, A, E, D and vitamin K. Artichokes also provide minerals such as calcium, iron, zinc, sodium, potassium, manganese, phosphorus and zinc.
Tudela artichokes with cured ham Serves 4 people
Ingredients 12 artichokes 1 onion 6 cloves garlic 100 gr cured ham 250 gr. clams (optional) 1 tbs. flour 2 tbs. olive oil, pinch salt Parsley Meat /artichoke broth
Preparation 1. First, rinse the artichokes in cold water, remove the external leaves and trim the stem. 2. Next, chop off the artichoke tops with a sharp knife and put them in a bowl with water. Rub them with a lemon to prevent them from decoloration. 3. Then fill a pot with water and when it starts to boil, add the artichokes one by one to avoid the water stop boiling and keep there for about 20m. You can add a pinch salt and lemon if you like. 4. Low the heat, so that the artichokes do not break down. 5. Meanwhile, fry the chopped onion in a pan with the chopped garlic cloves and the sliced cured ham. Then add a little artichoke broth to the mixture and stir. 6. When all the ingredients are golden, remove the pan from the heat and add the flour. 7. Drain the boiled artichokes and pour the onion sauce over them. 8. Finally, serve the artichokes hot in a beautiful dish. You may decorate with fresh parsley.
And the result is...
There is a variation on this recipe. You can add 250 gr. clams to the previous sauce, with a little more broth, and cook for 5 minutes together with the artichokes.
Sources: -Convent of Clarisas Nuns in Navarra. -Organic Facts Web -Kitchen Journal
Mª José Díaz Rodríguez, Teacher 4º ESO A
t is a typical food in Jaen when people go to the countryside for work and it is usually eaten in winter. Andrajos is a very old recipe and we donâ€™t know the exact date when it was first cooked.
Ingredients Serves 4 people For andrajos 350 g flour 250 ml water 1 teaspoon salt For the sauce 400 g of clams 250 g of prawns 250 g of cod 200 g tomatoes 1 onion mint oil salt
pepper saffron paprika 3 cloves garlic 1 green pepper 1 red pepper 1 leaf of bay
First of all, chop the onion, the tomatoes, the potatoes, the red pepper and the green pepper and fry them in a pan with oil.
2. After this, add the tomatoes, the leaf of bay, the cod, the clams and the prawns, later sprinkle with saffron, mint and paprika. 3. Next add water and cook for 30-40 minutes. 4. For the dough add flour, water and salt in a bowl and mix everything. 5. Make a sandwich with the dough and then put it into the pan. Cook for 15-20 minutes.
Source: I took this recipe from my mum Carmen Martín García, 4ºESO A
Hake Tacos History of Tacos
he taco is an essential dish of Mexican cuisine. There is no exact history of where and when they came about.
It is believed that the origin of the taco started in Mexican mines, in the 19 century. The first type of taco was “taco de minero,” which means miner’s tacos. The word taco was originally referred to pieces of paper that miners put around the gunpowder. They used them to make holes in the rock. th
The taco is a new dish, compared to some of the other Mexican foods that are dated in Aztec times. For many years, taquerías (taco shops) were oriented to working classes. Many women brought tacos to Mexico D.F. to sell them. As a result, it appeared many kinds of tacos. The popularity for the taco came from Taco Bell, a popular fast food franchise. The taco came to the United States through migrants that traveled to the Los Angeles area in the early 1900s. The tacos that were sold in the U.S. were not as traditional as Mexican tacos. Even though it is surprising that tacos did not exist in the Aztec days, tacos are now a Mexican important dish. It is also one of the most popular and delicious Mexican foods.
Serves 4 people
750 grammes of hake without peel 8 corn pancakes 8 lettuce leaves 1 tomato 1/4 onion 1 jalapeño pepper 1/2 lima Some coriander leaves
4 tablespoons of wheat flour 1/2 teaspoon of sweet pepper 1/2 teaspoon of powdered black pepper 1/2 teaspoon of salt 1/2 litre of sunflower oil Japaleño sauce
Preparation 1. Chop the onion and the jalapeño pepper. 2. Mince some coriander leaves. 3. Put the chopped onion, the chopped jalapeño pepper and the minced coriander leaves in a bowl. 4. Put some salt and lima juice. 5. Mix all these ingredients and keep the mix. 6. Put 4 tablespoons of wheat flour in another bowl.Then add the sweet pepper, the powdered black pepper and some salt. Mix all these ingredients. 7. Slice the hake fillets. 8. Add some salt and some pepper. 9. Put sunflower oil in a frying pan. 10. Batter the hake fillets in some wheat flour. 11. Fry the hake fillets and keep them in kitchen tissue. 12. Sear the corn pancakes in a pan. 13. Later, keep them in a plate. 14. Put a lettuce leave in each corn pancake. 15. Add some heak fillets over the lettuce. 16. Finally, share out the other ingredients between the corn pancakes. Source: javirecetas.com Carmen Cara Galdeano & Victoria Cordón López, 4º ESO B
ocro is a generalized practice to commemorate Argentina's national holiday, in particular May Revolution Day (May 25th) as a symbol of the country.
Although locro is a typical dish of our native gastronomy, it is not of local origin. Locro is a hearty thick stew popular all over South America. It is a classical Ecuadorian dish and is also a dish in Peruvian cuisine. Locro is a food with many calories and nutrients, suitable to consume during the cold winter days.
Ingredients Serves 2 people 1 cup tripe Pigs' feet 1 cup beans 1 teaspoon ground cumin 1 teaspoon sweet paprika Ground black pepper and salt to taste 1 soupspoon olive oil 1 cup sweet potato 1 large potato Chopped spring onion for garnish
1 cup of dried white corn 2 medium-sized chopped white onions 2 criole sausages 2 cloves of garlic, finely sliced 1 leek, finely sliced 200g thick-sliced smoked bacon 1-inch thick steaks of stewing beef
Soak the dried white corn in at least two cups of water, at least for 12 hours â€“ preferably overnight.
2. In a large, heavy-based pot, cook the onions, garlic, leek, stewing beef, sausages, pigs' feet and tripe if youâ€™re brave, and bacon in a little vegetable oil until the onions are translucent. 3. Then add the cumin, paprika, a little salt, and freshly ground black pepper. 4. Cook, stirring occasionally, for 10 minutes. Add the white corn kernels and then add enough hot water to cover the ingredients by about 2 inches. 5. Add the vegetables and the lima beans, if using. Bring the whole thing to a boil, reduce the heat, cover and simmer for around two hours. Check the pot every 20 minutes or so and stir.
6. After two hours remove the pan lid and continue to cook over a low heat. Remove the bones. Mash the vegetables slowly, and as the starch gets released, the mixture will thicken into a stew. 7. Continue mashing and cooking until you have achieved a rich, thick consistency. Add a little more salt to taste and
Source: Locro Argentine
Nicolás Montealegre García & Federico Spinetti, 4º ESOA
Paella History of Paella
he dish Paella is said to to be a perfect union between two cultures, Spanish and Roman. There is also an old story of how the Moorish kings' servants created rice dishes by mixing the
left-overs from royal banquets in large pots to take home. It is said by some that the word paella originates from the Arab word â€œbaqiyahâ€? meaning left-overs. The term paella actually refers to the pan that it is cooked in.
Ingredients Serves 6-8 people 1 cup chopped fresh parsley 1/4 cup fresh lemon juice 1 tablespoon olive oil 1 cup water 1 teaspoon saffron 8 unpeeled jumbo shrimps 1 tablespoon olive oil 4 skinned, boned chicken thighs, cut in halves
2 Spanish chorizo sausages (about 6 1/2 ounces) 1 (4-ounces) sliced ham 2 cups finely chopped onion 1 cup chopped red bell pepper 1 cup tomatoes 1 teaspoon sweet paprika 3 large garlic cloves, minced 3 cups rice 1 cup frozen green peas 8 mussels, scrubbed
To prepare the herb blend, combine the first 4 ingredients, and set aside.
To prepare paella, combine water, saffron, and broth in a large saucepan.
Bring to a simmer (do not boil). Keep warm over low heat. Peel the shrimps and set aside.
Heat 1 tablespoon oil in a large paella pan or large skillet over medium-high heat.
Add chicken. Stir fry for two minutes on each side. Remove from pan. Add sausage and jam, stir fry for two minutes as well. Remove from pan.
Add the shrimps, and fry them for two minutes. Remove from pan.
Reduce heat to medium-low. Add the onion and bell pepper. Sauté 15 minutes.
Add tomatoes, paprika, and 3 garlic cloves. Cook 5 minutes.
Add rice and cook 1 minute.
Stir in herb blend, broth mixture, chicken, sausage mixture, and peas. Bring to a low boil. Cook 10 minutes.
Add mussels to the pan, nestling them into rice mixture. Cook 5 minutes or until shells open
Pour any unopened shells. Arrange shrimp, heads down, in rice mixture, and cook 5 minutes or until shrimps are done.
Sprinkle with 1/4 cup lemon juice. Remove from heat and cover with a kitchen towel. Let stand 10 minutes and serve with lemon.
Source: Velocidadcuchara.com Marta García Villalobos & Silvia Segovia García, 4º ESO B
Risotto with mushrooms History
ts name comes from the Word “riso”, rice in Italian. It came from Milan in 1574, in the Renaissance. The most spread version was invented by an Italian man, who, in his wedding, ordered a simple
plate of rice but coloured with saffron. This spice was native to south-west Asia, but it hadn´t been used in gastronomy until that moment. Saffron was also highly appreciated in the Classic Greece for its colouring and aromatic properties. It was used as a remedy to sleeplessness and to reduce hangovers caused by wine. It was also used to perfume bathing and as an aphrodisiac. In China it was used as fabric dye.
Risotto is cooked in a broth to a creamy consistency. The broth can be derived from meat, fish, or vegetables. Many types of risotto contain butter, wine, and onion. It is one of the most common ways of cooking rice in Italy.
Serves 4-6 people
75 gr Parmesan grated cheese 2 cups and a half water 20 gr butter olive oil salt chopped parsley
300 gr rice 1 chopped onion 10 cl white wine 200 gr fresh mushrooms 200 gr dehydrated mushrooms
Preparation 1-First of all, soak the dehydrated mushrooms for an hour. 2-Cut the fresh mushrooms and fry them in a pan with olive oil. Then keep them apart. 3-Put the butter and four teaspoons of olive oil in a pot on the heat, and add the chopped onion. When the onion is cooked, add the rice and stir it for two minutes. 4-Add the white wine and wait until it evaporates. 5-Add salt in the water that has been used with the dehydrated mushrooms. Moreover add 2 and a half cups of water. 6- Little by little, pour the soup in the pot with the rice. 7-Ten minutes later, add the dehydrated mushrooms and leave the rice boiling. 8-After five minutes, add the fresh mushrooms that had been keep apart. 9-When the rice is ready (15-20 minutes boiling), remove it from water and add the Parmesan cheese and a bit of butter. 10-Finally decorate your dish with chopped parsley.
And... enjoy your meal! Source: Sabormediterraneo.com Alba Balbuena Evans, 4ยบESO A
Salmorejo cordobĂŠs or Porra antequerana
he first written note referred to the Salmorejo is contained in the dictionary of the RAE of 1737, then known as the dictionary of Authorities. In that moment it was described as a kind of sauce which was frequently used in rabbit stews. Mazamorra, which is considered the predecessor of salmorejo, and with a very similar recipe, was a staple food for the Roman troops. Apparently, they were real experts in mashed recipes of this type. Eventually, it also became a staple to the shakers in the Andalusian olive groves. So much so, that if they had no bread of the day before, they replaced by the so-called "poor flours" such as dry bean meal and lupins.
Regarding the Porra Antequerana, the origin of this recipe comes from the Imperial Rome, where farmers prepared it by tapping with a stone with the shape of a truncheon on the ingredients which were in a bowl of wood. The obtained mass was called salmorium and was eaten as lunch. In their conquest of the province which would be called Hispalis, basically the current Andalusia, they left this dish that centuries later and after the conquest of America locals added tomato and pepper.
Benefits of Salmorejo or Porra Antequerana This delicious dish protects your heart and helps anti-aging. It is also an isotonic culinary preparation with great interest in summer since it hydrates, provides vitamins, minerals and antioxidants which come from the vegetables, along with lycopene from tomato, a micronutrient that has the potential to significantly reduce the incidence of cancerous diseases of prostate, lung and intestinal tract, at the same time acting as a cardiovascular protective and anti-aging.
Ingredients Serves 4 people
1 kilo of ripe tomatoes 200 gr. of stale bread 1 clove of garlic 1 green pepper (Porra Antequerana) Virgin olive oil White vinegar. Salt
Accompaniments A hard-boiled egg Spanish or IbĂŠrico ham. Tuna (Porra Antequerana).
Peel the tomatoes, remove the seeds and cut into pieces.
2. Remove the seeds from the pepper and cut into pieces (We will add peppers in case that we want to do a Porra Antequerana) 3. Peel the garlic and cut it into 3 or 4 parts. 4. Put these ingredients that we have prepared in a large bowl and blend them until it gets uniform. 5. Chop the bread, add it to the tomato mixture and let it soak a few minutes. 6. Add a bit of olive oil and vinegar to the mixture and salt to taste. 7. We start to blend again with the mixer in order to mash the bread and add more salt if necessary. We refrigerate... 8. In the end we add Spanish ham and eggs already sliced on the top, and in case of Porra Antequerana tuna is added.
Sources: Historia del salmorejo cordobés La Razón
Ana Isabel Alarcón García, Teacher 4º ESO B
n empanada is a stuffed or pastry baked or fried in many countries, in Spain and Latin America. The name comes from the Spanish verb empanar, meaning to wrap in bread.
History Empanadas trace back their origins to the northwest region of Spain. A similar dish first appeared in Portugal around the time of the establishment of trade routes to India and the establishment of a colony at Goa.
Ingredients Serves 10 people 1 lb. of ground beef 1/2 cup of green onions, chopped 1 cup of green olives, chopped
3 boiled eggs, chopped 1 tsp. of salt 1 tsp. of paprika 1/2 tsp. of garlic powder
Preparation 1. Heat some oil in a large saucepan. Chop the onions and garlic, and add to the pan. Cook until the onions become translucent.
2. Add the ground meat. Break it up with a spoon and cook, until lightly browned. Drain off fat.
3. Mix in the cumin and pepper flakes. 4. Chop the boiled eggs and halve the stuffed olives. Carefully mix into the meat mixture. Add salt and pepper to taste.
5. Preheat the oven to 200ยบC. 6. Stuff the empanada dough wrappers. Place 2-3 tablespoons of the filling in the center of each wrapper. Dampen the outer perimeter of the dough.
7. Fold over, forming a semicircle. Pinch a corner of the dough, and then fold that section onto itself. Repeat along the length of the folded side, until you create a braided or twisted seal.
8. If desired, brush the tops of the empanadas with beaten egg for a nice golden color.
9. Place the folded empanadas on a greased cookie sheet. Bake 15-20 minutes, or until golden brown.
Sources: My Recipe Confessions Wikipedia Food.com
Juliana Lovatto Noir & Daniel Bernal Peinado, 4ยบ ESO A
Moroccan Chicken Bastila (Pastela)
he dish would have been one of the favorite dishes of the Sultan of Fes in Morocco. He would have asked a famous Spanish chef if he could make the dish Judhaba more delicious for his guests. Today,
the dish Bastilla is the official dish of the city of Fes in Morocco. The name of the pie comes from the Spanish word 'pastilla' meaning in modern Spanish either "pill" or "small pastry" after the transformation of the phoneme "p" into "b" that is specific to the Arabic language. It is an elaborate meat pie traditionally made of squab. As squabs are often hard to get, shredded chicken is more often used today; pastilla can also use fish or offal as a filling. Pastilla is generally served as a starter at the beginning of special meals.
Serves 4 people
For the pastry
For the filling
1 kg warka pastry teaspoons icing sugar 1 teaspoon cinnamon 6 eggs 150g almonds (toasted and roughly chopped) 1 cinnamon stick
150g butter 1 Chicken 3 onions
Preparation 1. In a wide pan, melt 100g of the butter, then add the chicken, onions and cinnamon stick. Cover with water, season well with salt and cook over a low heat for an hour. 2. Remove chicken and turn up the heat; reduce the mixture while you remove the meat from the bones, shred it and add back into the pan. Add the chopped almonds. 3. Break the eggs into a bowl and gently whisk, pour two thirds into the chicken mixture and stir, cooking over a medium heat until little bits of cooked egg appear. Taste and add salt to get it, savoury and exotic. Preheat oven to 150C/300F/Gas 2. 4. Melt the remaining butter in a small pan. Lay three sheets of filo pastry out on small side plates, and butter each sheet lightly with a pastry brush. Repeat to layer it three times, buttering the filo as you go.
5. Using a slotted spoon, put a third of the chicken mixture into each of the filo piles, leaving the excess liquid behind. Then fold over the sides of the pastry to make a sealed, round parcel. Paint each pastilla with any of the remaining butter and the last of the whisked egg to seal them. 6. Transfer to a baking tray and bake for 45 minutes until the filo is crisp and brown. Dust with icing sugar and cinnamon and eat while hot.
Sources: I took this recipe from my mum and also from... Pequerecetas.com Moroccomama
Layla Baghach Vico, 4ยบ ESO A.
y grandma taught me the recipe because when I was little she always made me this plate of raxo. It is typical in Galicia, where I was born, and it is so special for me.
Here is the recipe so that you can do it as well as my grandma.
Ingredients Serves 4 people 1 kg roast pork Minced fresh parsley 2 cloves garlic 2 tsp. salt
1 tsp. red paprika 1 spoon oregano Olive oil Fries
Preparation 1. First of all, we have to chop the pork in little pieces and then add a clove of garlic, and paprika. 2. We let stand the pork for 15 minutes in the fridge. 3. Then we add salt, olive oil, parsley and oregano. 4. We have to warm up the frying pan and put inside a clove of garlic to give a better taste. 5. We have to start frying chips. 6. When the frying pan is warming up, we start to fry the pork for 10 minutes or 15 minutes.
Enjoy your meal!.
Alicia Iglesias Aguilera, 4ยบ ESO A.
Spanish Omelette with Green Peppers Benefits of Green Peppers
hey are low in calories and loaded with good nutrients. Green peppers reduce your risk of certain chronic illnesses and free radical damage. They also contain zeaxanthin, which keeps your eyes healthy and might reduce your risk of age-related eye disorders.
Ingredients Serves 4 people 2 Potatoes Â˝ Onion Â˝ Green peppers A pinch salt A trickle of oil 4 Eggs
Preparation 1. Heat the olive oil in a pan and add the onion. Cook very slowly with a pinch of salt until deep gold-about 10 minutes minutes- stirring so often. Drain reserving the oil. 2. Then pour the oil back into the pan and add the peppers and garlic. Fry for 5-10 minutes. 3. Whisk the eggs and a little seasonings in a large bowl. 4. Put a large frying pan on the heat and add the reserved oil. Then add the potatoes, cut in cubes, and fry them. Drain reserving the oil. 5. Mix all the fried ingredients with the whisked eggs. 6. Put a large frying pan on the heat and add the reserved oil. When nearly smoking, carefully pour in the omelette mixture, shaking the pan slightly to ensure it is evenly spread. Reduce the heat and cook for about five minutes until the underside is golden-brown. 7. Place a similar-sized plate on top of the pan and carefully, using a cloth, invert the tortilla on to the plate. 8. Add a little extra oil into the pan; then slide the omelette back into the pan and cook for another 3-5 minutes, until the centre is set. Slide back on to the plate and leave to cool for a few minutes.
Source: I took the recipe from my grandmother. She changed the recipe because she loves eating green peppers. I don’t like green peppers too much but they taste better in omelettes. Carla Oviedo Escera & Cristina Tejón García, 4º ESO A
Serves 4 people
Ingredients (for the dough) 300g wholemeal flour 20g powdered yeast 1 glass of warm water ½ teaspoon salt 2 spoonfuls olive oil homemade fried tomato
Varied vegetables 1 onion ½ red pepper ½ green pepper ½ yellow pepper black olives maize
½ courgette ½ eggplant salt and pepper olive oil marjoram cheese
Preparation 1. Make a well of flour and put the yeast in the middle dissolved with warn water, salt and oil. 2. Knead first with your fingers and then with your hands. You have to knead it until all the ingredients and the light dough are well mixed. 3. Put the mixture in a container grassed with oil and cover it with oil and cover it with a damp cloth and close to some indirect heat source. 4. When you double the dough size (about one hour), spread it on a floured tray with a roller. 5. Now cover it with the fried tomato sauce , spread all over the surface with the rest of the ingredients. 6. Next, you can sprinkle with marjoram, a drops of oil, salt and pepper. 7. Finally, preheat oven to 180ºC. Introduce it for 15-20 minutes or until you see that it turns brown and the dough is made.
Enjoy your meal! Source: Vegetarianismo.net
Mirella Muñoz Casado, 4º ESO A
Vegetarian Pizza History
he History of pizza began in the antiquity, when various ancient cultures produced flatbreads with toppings. The word pizza was first documented in AD 997 in Gaeta (Greece) and successively in different parts of Central and Southern Italy The precursor of
pizza was probably the focaccia, a flat bread
focacius, to which toppings were then added.
Ingredients Pizza dough 1 kg of wheat flour. 560 ml litre of cold water. 25 gr. salt 25 ml extra virgin olive oil. 14 gr. fresh baker's yeast or yeast in freeze-dried bakery (4-5 g
Roman mosaic of slaves serving at a banquet (Carthague)
Topping 3 slices of York Ham 1/2 zucchini 1/2 aubergine 1/2 cup homemade tomato sauce (approx. 100 ml) 1/2 red pepper 1 small onion A bit of salt and freshly ground black pepper 1 teaspoon of dried oregano 100 g. Parmesan cheese (or your favourite cheese) 150 g. mozzarella A splash of extra virgin olive oil
Preparation 1. Put the flour in a bowl and add the salt. Make a hole in the center and add water and olive oil. Knead everything well until you get a homogeneous and compact dough that does not stick to your hands. Let stand the dough for a few minutes. Divide the dough into 2 or 4 pieces (depends on the size of the pizzas you want to prepare).
2. Sprinkle with flour a smooth surface and place a portion of dough on top. Spread it with the help of the roll until it turns into thin dough (you can leave it more or less thin, according to the taste)
3. Place the dough, one at a time, on a baking sheet lined with baking paper.
1. First, we clean the vegetables well. We chop the zucchini, aubergine and red pepper into thin strips. Then, we chop the onion as well and we slice the York Ham. 2. Then we spread a layer of tomato sauce on the pizza base, making sure that it is distributed evenly. Put a layer of mozzarella cheese and then we will distribute the ingredients already chopped above. Sprinkle with oregano. 3. Finally, bake the pizza at 180ยบ between 10 and 13 minutes, depending on whether we like it undercooked or very overcooked. Source: Ohmyveggies.com Javier Sรกnchez Iglesias & Pablo Moreno Lรณpez, 4ยบ ESO B
Apple Streusel Torte
t appeared for the first time in some European countries like France, United Kingdom and Holland.
U.K. In England it appeared in a cookery book called â€œThe Forme of Curyâ€? in 1390 from the cooks of Ricardo II of England. The style of their type of food was Anglo-Norman. It was a long tradition of Mediterranean diet. In this recipe we hav use apples to make the dough. This cake was very famous in America because Bristish people took it there. It was called "American apple pie".
FRANCE In France it appaered for the first time in a cookery book in 1651 called The French Cook by FranĂ§ois Pierre de La Varenne. Apples were baked with butter and then they were scented in flowery water and finally sprinkled with sugar.
HOLLAND This cake appeared for the first time in an oil painting in 1626. The filling was made with apples, raisins, lemon juice and cinnamon They decorated it putting a layer of dough on the cake.
VENEZUELA Here in this country the apple pie is made with strudel. Itâ€™s a dough of apple, suggar and fat. When you bake it, sugar smells like candy.
GERMANY, it is made similarly but they put
streusell on it. Streusell is made with coconut, butter, sugar and flavour.
Ingredients For the dough
For the streusel
175 gr. flavour
115 gr. flaur
175 gr. sugar
85 gr. sugar
175 gr. butter
85 gr. butter
5 gr. of leave lemon zest 2 apples 2 tbs milk Vanilla
Preparation 1. Preheat the oven to 180Âş C. 2. Beat butter and 200g sugar in a medium speed between 3-4 minutes. The dough has to be pale and granulated. 3. Add the eggs and mix all together. 4. Add the flour and the vanilla. Mix it until the dough is homogeneus. Put the dough in a different bowl. 5. Peel and cut apples, itâ€™s necessary to take away the seeds. Put them on the dough. 6. Mix the cinnamon and the remaining sugar and sprinkle on the apples. 7. Put the cake in the oven between 50-60 minutes until the apples are golden.
HOW TO MAKE STREUSEL 1. Add butter in a bowl and melt it in the microwave 2. Then mix the flour, sugar and coconnut powder. When the butter is melt, add the other dough and put it on the apples of the cake before putting into the oven.
Source: We took this recipe from Alexandra's granny Alexandra Ramos Junco & Raúl Morales García, 4ºESO A
Bienmesabe Cake History
robably of Arab origin, this dessert comes from Antequera (town in the province of Malaga), from the Bethlehem Convent of Clarisas Sisters. It dates back from 1635 and is sold to the public through a revolving tray.
We have variations in its elaboration. The most frequent ingredients of this dessert are: sugar, almonds, eggs, cider syrup, biscuits and ground cinnamon. It can be served in a serving dish or in individual portions in small containers.
Ingredients Serves 4 people 250 gr. raw almonds 425 gr. sugar 250 c.c. water 125 gr. sponge cake 1 can of 500 gr. spaghetti squash jam 6 eggs Ground cinnamon Icing sugar to decorate
Preparation 1. Toast the almonds, to grind them later, (not very thin). 2. Next, cover the bottom of a mold with biscuits. 3. In a saucepan, pour the water and sugar and cook it on the heat to make a syrup. We reserve more than the half of this syrup and with the rest with a spoon we stuck the cakes. 4. Cover the biscuits with a thin layer of spaghetti squash jam. 5. Put the eggs, well-beaten, into the saucepan with the syrup and heat in the fire until the mixture thickens. 6. When it is well-cooked, spread the mixture above the spaghetti squash jam, covering everything. 7. Finally, cover all with a very thin layer of ground cinnamon and decorate with icing sugar.
Source: Con gorrito y delantal María Vega Peláez, 4ºESO A
Blueberry Buckle History
buckle is a 100 year old family recipe that has been passed down through generations. It is an old-fashioned single-layered cake interspersed with berries and with a streusel-type topping that “buckles” as it cools. There is one word for that blueberry buckle: sublime. Not too sweet, perfectly moist, warm and bursting with berries. The buckle cake usually serves 8-10 people and if you follow this recipe it has 319 calories. Here is a tip: aluminum foil can be used to keep food moist, cook it evenly and make clean-up easier.
Serves 8-10 people
Ingredients ¾ cup white sugar ¼ cup shortening 1 egg 2 teaspoons baking powder ½ cup milk 2 cups all-purpose
flour ½ teaspoon salt 2 cups fresh blueberries ½ cup white sugar 1/3 cup all-purpose flour ½ teaspoon ground cinnamon ¼ cup butter, softened
Preparation 1. In a mixing bowl, cream together the sugar and shortening until light and fluffy. Add the egg and mix until blended. Then add the milk and mix again until blended. 2. In a separate bowl, sift together the 2 cups flour, baking powder and salt. Fold the dry mixture into the wet mixture slowly until blended. Fold in the blueberries. 3. Grease and flour a 9x9 or 8x10 pan. Spread the blueberry batter evenly into the prepared pan. 4. To make the topping, combine the sugar, flour, and cinnamon. with a pastry blender or two knives, cut in butter until mixture is crumbly. Sprinkle over the cake mixture in the pan. 5. Bake at 375ª F for 35-40 minutes for an 8x10 pan or 45-50 minutes for an 9x9 pan (until cake tester comes out clean). Other size baking pans may be used - just adjust the cooking time accordingly. 6. Serve warm or cold, plain or with vanilla ice cream or whipped cream.
Emily Ailish Doherty & María García Valverde, 4º ESO B
Brownie of Bananas History
brownie is a flat, square baked dessert that was developed in the United States at the end of the 19th century and popularized in the U.S.A. and Canada during the first half of the 20th century.
It is a mixture between a cake and a soft cookie in texture and comes in a variety of forms. In 1893 Bertha Palmer asked a chef a pastry for a dessert suitable for ladies attending the Chicago World's Columbian Exposition. She requested a cake-like confection smaller than a piece of cake that could be included in boxed lunches.
Serves 6-8 people
125 g chocolate for desserts 105 g butter 2 eggs 3 bananas 175 g panela sugar 1 teaspoonful of vanilla 90 g flour a bit of salt To candy the banana: 1 banana 1 spoonful of butter
Preparation 1. First, candy the banana. On a pan pour butter and sugar and mix them. When butter is melted, add banana in pieces and caramelize for 3 minutes. Leave to cool.
2. Secondly, put butter and chocolate in a cooking pot to be melt for 3 minutes. Mix eggs with a mixer and add bananas, sugar, vanilla, salt and the mixture of butter and chocolate. Then mix together with flour (without mixing so much).
3. Finally, incorporate the bananas confit and put in a mold and bake 2025 minutes - 180ÂşC.
Here you can see the result:
Source: recetasderechupete.com SofĂa Obrador Aranguiz, 4Âş ESO B
Caramel Apples Ingredients
Serves 8 people
8 large tart apples 8 wooden chopsticks for handles 1 cup butter 2 cups packed brown sugar 1 cup light corn syrup 1 (14 ounces) can sweetened condensed milk 2 teaspoons vanilla extract
Preparation Preparation: 30 m Cooking Time: 30 m Ready in: 2 h 1. Bring a large saucepan of water to a boil. Dip apples in boiling water for a few seconds, then dry with paper towels to remove any wax from the peels. Set apples aside; when completely cool, insert a wooden chopstick firmly into the bottom of each apple for a handle. 2. Line a baking sheet with parchment paper.
3. Stir butter, brown sugar, corn syrup, and sweetened condensed milk together in a saucepan over medium-high heat. Bring to a boil, stirring constantly, and reduce heat to medium. Cook until a candy thermometer reads (120 degrees C), 25 to 30 minutes; stir constantly to prevent burning. A teaspoon of the syrup, dropped in a glass of cold water, should form a firm ball. Remove caramel from heat and stir in vanilla extract. 4. Working quickly, dip each apple into the hot caramel to completely coat the apple and about 1/2 inch of the wooden handle. Sprinkle apples with any desired toppings while still hot. Let caramel apples cool on the parchment paper. Use caution, caramel is very hot.
Finally, we want to show you some apple...
Facts & Curiosities There are more than 7,500 varieties of apples. Apple trees can live up to 100 years old!. The largest apple weighed three pounds. In ancient Greece when a man proposed to a woman, he would toss her an apple and if she decided to catch it, it meant she accepted. They prevent Alzheimer's Disease, different kinds of cancer and diabetes. They are good for a radiant skin and whiter teeth. Apples protect your heart, bones and eyesight. They reduce bad cholesterol and boot immune system. The original proverb about eating an apple a day, which came about in 1866, was: “Eat an apple on going to bed, and you’ll keep
the doctor from earning his bread.” Sources: lilluna.com Care2 Healthy Living
Gabriel Navarro Valdivielso & David Castro Negrete, 4º ESO A
Gluten-free Chocolate Cake History
he history of chocolate cake started in 1764 by Dr. James Baker, who discovered how to make chocolate by grinding cocoa with two massive millstones in circular movements.
Until 1800-1900 chocolate recipes were mostly for drinks, but in 1930 The Duff Company of Pittsburgh introduced “The devil’s food”. It consisted of three different chocolates (white yellow and brown, which you could get from the same mix). It was called the “Three star special”.
Since then, chocolate cakes have become very famous and many people from all over the world have made their variations of it.
Our chocolate is a regular chocolate cake recipe, but it’s gluten free, so that we all can enjoy some chocolate cake.
Serves 6 people
Ingredients 250g Dark 70% chocolate 500g Chickbeans (preferibly already cooked) 4 Eggs 150g/2dl sugar 1tbls baking powder and icing sugar
Preparation 1. First, we start buttering the cake mold with gluten free breadcrumbs mixed with warm liquid butter. 2. Split the chocolate and put it in a bowl, and melt it in a microwave until it’s soft and smooth.
3. Put the chickbeans and the eggs into a blender. Blend it until it’s steady. Then add the Sugar and the baking powder and blend it again. After doing this, you need to add the soft and smooth chocolate into the mix. Remember to mix all in together impeccably. 4. Pour the mix in the cake mold. And put it in the oven for 40 minutes. 5. Let the cake cool for a bit. And decorate it by your own taste. Source: omgchocolatedesserts.com Claudia Saravia & Sabrina Do Nascimento Feitosa, 4º ESO B
Honey Cake (Medovik)
edovik is a classic Russian honey cake. Soft and scrumptious, medovik is a dessert that dates back more than 200 years. Legend has it that the first medovik honey cake was created in the 1820â€™s by a personal chef for the wife of Russian Czar
Alexander I. Honey was an important ingredient in Russian cuisine dating back to pagan times. It was a natural sweetener long before sugar was readily available, and a natural preservative for many culinary creations. Kvass was both sweetened and fermented with honey. And it was a primary ingredient in many cakes and gingerbread cookies. Russian medovik honey cake is requires time and patience to make but is worth the effort. While there are countless recipes, most modern medovik cakes are made with a special, homemade filling. Sweet condensed milk is cooked for hours on the stovetop in a warm water bath. The result is a thick caramel flavored spread that gives the honeycake its unique flavor.
Ingredients Serves 12 people Caramel Cream Filling: 1 cup granulated sugar 350 g. sweetened condensed milk 2 eggs 400 g. sour cream Âź (100g.) cup butter 3 tsp. honey 2 teaspoons baking soda 3 cups flour
Cooking Time: 55 minutes
1. Mix eggs with sugar
2. Mix sweet butter with honey and melt it.
3.Add baking soda and boil until it gets caramel colour. Remove from fire. Stir one min more and add mixed eggs with sugar.
4. Add flour
5. Knead the dough
6. Separate the dough in 6 parts
7. Make a circle form each part
8. Roll out the dough and bake it 170ยบ C for 3-4 min.
9. Trim the circules on a plate
10. Bake all 6 parts. Cover with the towel till we make the cream
11. Mix condendsed milk with sour cream
12. Stir very well
13. Cut the scraps in a blender into a crumb
14. Grease the corn with a cream
15. In the last layer sprinkle the crumbs over the top of the cake
16. Let the cake sit 6-8 hours before serving.
Sources: Russian Foods Russian Kitchen What's Cooking America Tvoirepty Angelina Osipova, 4ยบ ESO A
Three Chocolate Cake History
utch chemist Casparus Van Houten developed cocoa powder. These processes transformed chocolate from being an exclusive luxury to a cheap snack you can eat every day. In Switzerland, Rodolphe Lindt created a new and easier type to bake the chocolate.
The first recipes were made with flour mixed with chocolate in the late nineteenth centuries. In 1900 the first recipe of the cake made with dark chocolate appeared. Duncan Hines introduced the Three Star Special three years after the release of the mixes.
Ingredients 150 gr. dark chocolate 150 gr. chocolate with milk 50 gr. white chocolate 125 gr. sugar 700 ml. milk 3 packets of curds 25 biscuits 100 gr. butter 200 ml. cream
Preparation A.Base Crush the biscuits and melt the butter. Mix and cover the mould.
B. Cover of dark chocolate 1. 2. 3. 4. 5.
Boil 250 ml. of cream, 250 ml. of milk and 75 gr. of sugar. Add the dark chocolate and mix it until it melts. Add a packet of curds and mix it until it boils. Add it in the mould. Put it in the fridge until it is set.
C. Cover of chocolate with milk 1. Boil 250 ml. of cream, 250 ml. of milk and 50 gr. of sugar. 2. Add the chocolate with milk and mix it until it melts. 3. Add a packet of curds and mix it until it boils. 4. Add it in the mould. 5. Put it in the fridge until it is set.
D. Cover of white chocolate 1. 2. 3. 4. 5. 6.
Boil 200 ml. of cream, 200 ml. of milk. Add the white chocolate and mix it until it melts. Add a packet of curds and mix it until it boils. Add it in the mould. Put it in the fridge until it is set. Add all the chocolates with a spoon to avoid holes in the chocolate. Then unmold it and decorate it like you want.
Source: Blog Just putzing around the kitchen
Claudia Yepes Cáceres & Cristina Prieto García, 4º ESO B
Typical Porridge from JaĂŠn History
hey have been a traditional meal in Northern Europe and Russia since ancient times. In Spain the porridge appears at the time of Al-Andalus. Nowadays they are typical in Scottish breakfasts but these are salted and in Spain they are made as follows.
Ingredients Serves 4 people 6 tbs flour 1 litre milk 1 small glass olive oil fried bread lemon rinds 3 cinnamon sticks
powdered cinnamon aniseed (matalahĂşva) dry anisette pinch salt 5 tbs sugar
1. First of all, mix six spoonfuls of flour and half litre milk in a bowl. Whip for some minutes and reserve. 2. Next heat in a saucepan the remaining half litre milk. 3. Meanwhile, fry the lemon rinds in a pan. When they are golden, take them out and put them in the saucepan with the warm milk. In the same oil fry three cinnamon sticks, take them out and place them in the saucepan with the milk and lemon rinds . 4. Next fry the aniseed in the pan, remove it from heat and and mix it with all the previous ingredients of the saucepan, stirring all the time. 5. Then add the six spoonfuls of flour and the remaining half litre of milk in the bowl, little by little, stirring constantly. 6. When it begins to thicken, add a pinch of salt and five spoonfuls of sugar. Stir again and add the oil in which we have fried the lemon peels, cinnamon and aniseed. 7. Mix all well and add a drizzle of dry aniset. 8. When it is cooked, pour the porridge in bowls and decorate with pieces of fried bread. You can sprinkle with powdered cinnamon.
Note: In older times porridge was made with water instead of milk and the flour was toasted.
Sources: Degusta Jaén (Photos and variations on this recipe) Web Jaén sobre Gachas típicas
Pablo Pérez del Pino, 4ºESO A
Vegan Blueberry Cake
ne day I was surfing on the internet when I saw this vegan recipe. I remember that I thought “Okay, I am not a vegan but I have some friends who are. So I could have a try”.
The main ingredient of this recipe is blueberry. One of the special features of blueberry is it is packed with antioxidants and vitamin C. This plumb summer berry has a tangy flavor that comes to life in our recipe for blueberry cake.
Ingredients For the base 30g Almonds 40g Rolled oast 30g Vegetable oil 30 g Dates
For the filling 150g Cashew nuts 100g Blueberries 130g Sweetener 200g Coco milk 200g Water 1 ½ tps agar powder 2 tbsp kudzu starch (you could use other kind of starch or even skip this. The starch gives a kind of chewy texture.) 200g Blueberries
Preparation 1. First of all, put all the ingredients of the base into a container of food procesor and blend well. 2. When the base is made, put the mixure in a cake pan evenly. 3. Next preheat the oven to 180 CÂş and bake the base for 15 minutes. 4. Then put all the ingredients of the filling together and blend with high power blender. 5. When the mixure of the filling is made, gently heat the mixture up with low to medium heat until it thickens. 6. Then place another 200g of blueberries on the base and pour the filling mixture. 7. Next, leave it in the fridge for a few hours and finally...
Enjoy your cake!
I have taken this recipe from Peaceful Cuisine MarĂa Blanco Flores, 4ÂşESO A
Alphabetical Index Andrajos, 22 Apple Streusel Torte, 54 Arepa, 6 Argentinian pastry, 38 Bienmesabe Cake, 58 Blueberry buckle, 61 B r o w n i e o f B a n a n a s , 63 Caramel Apples, 65 Gluten-free Chocolate Cake, 68 Hake Tacos, 24 Honey Cake (Medovik), 70 Hummus, 8 Leek Cake, 10 Locro, 26 Moroccan Chicken Bastila (Pastela), 41 Olivier Salad (Russian Salad), 12 Paella, 29 Raxo, 44 Risotto with mushrooms, 32 Salmorejo cordobĂŠs or Porra antequerana, 34 Spanish Omelette with Green Peppers, 46 Stuffed Tomatoes, 15 Three Chocolate Cake, 74 Tudela artichokes with cured ham, 17 Typical Porridge from JaĂŠn, 78 Vegan Blueberry Cake, 81 Vegan Pizza, 48 Vegetarian Pizza, 50
"Variety's the very spice of life, that gives it all its flavour." -William Cowper
Mediterranean diet recipes for the project "Eat well, keep fit & be smart".