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Index “Alajú”

5 Stuffed dates 9 Grapes & Cheese kebab 11 “Torrijas” 15 Baked chestnuts 18 Pumpkin seeds 21 English breakfast 22 Leek and potato soup 24 Apple crumble 30 Cold beet soup 33 Fried courgette 37 Lithuanian vegetable salad 40 Simple home salad 41 Kiwi cake 43 Roman pandolce 44 Stuffed artichokes 45 Sunflower cake 46 Tomato bruschetta 48 Black-eyed peas salad 49 Turkish cheese patties 49 Fish barek 51 Tahini– garlic dip 52 Barley-wheat salad 53 Potato-mushroom casserole 55 Fried chicken livers 56 Green lentil dish with caramelized onion 57 Spinach saute 58

Wine soup Pancakes Hortobáy style Paprika potatoes Stuffed cabbage “Mákor guba” “Palacsinta” “Somloi galuska” Potato pancake Fruit joy Breadcrum cake Chicken with salad Casserole Pancakes with apple mousse and cherries

Fruit snacks

58 59 60 61 62 63 65 67 70 71 73 75 77 80

Foreword This compilation of recipes is an activity common to all the participants in the Comenius partnership “Humans for Nature, Nature for Humansâ€?. All the recipes in this book must meet three conditions: 1.They must use local and season products. 2.They must use the less energy as possible. 3.They must be, to a reasonable extent, healthy. The aim is to make our students aware of the importance of a sensible and sustainable use of food. The use of imported and artificially grown products is being harmful to both the environment and local economies. By means of this activity, pupils are to realize the economical possibilities of eco¡friendly farming and traditional recipes, as an alternative to mass production and the acquisition of unsustainable food habits.

Did you know? Alajú is an ancient recipe. Its name is derived from ‘al·hasú’ which means ‘to fill’ in Old Arabic. It is a typical Xmas dessert though it is also eaten in some celebrations.

Another typical Xmas recipe. It can be a dessert or a starter. It is a good idea to gather the nuts yourselves.

Tip: Try to use regional and seasonal products. In Spain, it is easy to find date in autumn and winter as they are grown in the south and the east. If you cannot find dates in your country, try to use other fruits, such as quince.

Tip: This is a very energetic recipe, so it is a good idea to eat it before physical activity

Tip: Ask for help to cut the cheese into cubes. It is cheaper if you buy whole slices Tip: Grapes are typical autumn fruits, so you can find plenty of these all along the season

Did you know? “Jamón” is a very typical Spanish product. It is a type of dry·cured ham, which is generally served raw in thin slices, or occasionally diced. The French jambon de Bayonne and Italian prosciutto crudo are similar. You can replace it for cheese or other cold meats, but these must not be greasy.

Tip: This is a very healthy recipe, it is perfect for breakfast

Did you know? Torrijas is a traditional Easter recipe, typical form the central regions. If you visit central Spain in Easter do not forget to try them, they are delicious!!

Tip: Though we have bought some bread for this recipe, torrijas are typically made with stale bread. This is a good way to use it.

Did you know? Some decades ago it was quite usual to see chestnuts sellers in the streets to the extent that it became a popular type. The chestnut seller is portrayed in novels and stories as a gossipy old woman who knew everything about everybody for she spent the whole day in the street. She is sometimes portrayed as a wise old woman to whom it was worthy to listen to.

Tip: Chestnuts are usually wasted, but it was an important food not very long ago. It is a nutritious nut and it can help you get some extra energy before practising sports or strenuous activities.

Tip: A good idea to reuse paper!

Tip: When we carve our Hallowe’en pumpkins, we usually throw the seeds away. Next Hallowe’en, keep the seeds and grow new pumkinos or eat them, they are full of vitamins and healthy fats.

Ingredients: Lean back bacon Free range eggs Baked beans Pork sausages Mushrooms

White bread Butter Teabags

Tip: As you can see, the traditional English breakfast includes some ingredients wit a high level of fats. This is not really bad as long as you have this kind of food in the morning, when our bodies digest fats better and use them as a source of energy.

Tip: Leek and potato is one of those classic soup combos. It’s perfect thing to tuck into on colder days as it is really hearty and comforting.

Ingredients: ·750g seasonal fruit such as rhubarb, plums, apricots, strawberries, apples or pears. ·Caster sugar, to taste

·225g plain flour ·225g plain flour ·110g butter ·75g sugar, preferably light brown or golden caster sugar ·A pinch of salt

Tip: Why don’t you try other kinds of flour, such as oat flour or rye flour? They are healthier and are less extensively produced. Tip: Don’t forget to use seasonal fruit! Try also to buy it to local producers, you will be helping both environment and your community.

Tip: You can use the heat that will remain in the oven after baking to toast some bread or defrost some food.

Ingredients: Kefir, 1 l. Milk, 0,5 l; Salt, 1 tablespoon; Vinegar, 1 tablespoon; Cucumber, 1 unit;

Eggs, 3 units; Spring Onion Dill; Pickled beets, 500 grams.

Tip: If you heat the water to boil the eggs with an electric teapot you will save energy. If you cannot use it, let the water warm down for a couple of minutes before heating it. Water usually comes cool from taps.

Tip: Courgettes are very healthy, they can help you to get rid of unnecessary fluids and also to cleanse your liver. It is very easy to grow at home.

Ingredients: Beet Cabbage Onion Apple Oil

Tip: This recipe includes raw food. Raw food is not only healthier than cooked one. It also helps saving energy.

Tip: Including fruit in your salads is a good way to improve your eating habits. Morevoer, if you keep the apple’s skin you will digest the salad faster, but don’t forget to wash it properly before

Ingredients: 200 g sugar 100 g milk 80 g butter 80 g of potato starch 10 g flour

3 eggs 1 lemon 1 package yeast 3 kiwis whipped cream.

Add the starch, sugar, melted butter, milk and lemon juice. Add the egg yolks and mix well. When the mixture is foamy, add the yeast and egg whites. Pour the mixture into a pie tin with the central hole buttered and sprinkled with flour. Put in oven for 85 min− utes at 180degrees. Garnish with whipped cream and sliced kiwis.

Tip: If you are going to use the oven start it with a lower temperature 10 minutes ago, then adjust it to the temperature you need for the recipe. This will help the oven with its performance thus saving energy.

Ingredients: 300 grams of flour 15 grams of yeast 120 grains of honey 2 tablespoons of sugar 2 tablespoons of oil 2 tablespoons unsweetened cocoa powder 2 tablespoons rum 200 grams of raisins

100 grams of candied peel 100 grams of dried fig 100 grams of dark chocolate 50 grams of almond sticks 50 grams of walnuts 50 grams of hazelnuts 50 grams of pine nuts An egg Cinnamon, cloves, nutmeg one egg

Dissolve yeast in warm water and knead the flour, honey (previously heated in a water bath), sugar, cocoa, rum, a pinch of spice, a pinch of salt and the egg. United soaked raisins, figs and candied fruit, diced, grated chocolate, chopped walnuts and hazelnuts, pine nuts and almonds. Roll out the dough into a baking pan and let rise until doubled in size. Bake for 45 minutes in the oven to 180 degrees. Whip the egg white, mix it with powdered sugar and brush the cake with this mixture to simmer for another 15 minutes. Tip: This is a very traditional Italian recipe with several variations. As you can see, it is rich in carbohydrates, so don’t take so much of it if you are not going to take physical activity.

Ingredients: 8 artichokes homemade bread crumbs and grated cheese into

small pieces A sprig of parsley, salt, pepper, olive oil.

Clean the artichokes, drain and cut the tips and the stem very high to make them stand upright in the pan. In a bowl mix well the bread crumbs with the grated cheese and chopped parsley and garlic. Add salt and pepper and beat to mix. Open the artichokes in the center and filled with this mixture. Place them firmly in a saucepan and then pour the oil into the artichokes. Put the pan in water almost to cover the artichokes (wire), add some more in the 'water a tablespoon of oil, a lit− tle salt and a slice of lemon (to remain clear arti− chokes). Bake for half an hour. You can serve hot or cold. Tip: Another good way to reuse food leftovers. There’s no need to throw stale bread away.

Ingredients: For the dough 200 gr. flour 100 gr. potato flour 300 gr. sugar 7 tablespoons of milk 7 tablespoons oil 4 eggs Washed and grated lemon peel and its juice 1 packet of vanilla 1 packet of yeast;

for the stuffing: pastry cream: 70 gr. of sugar 1 egg yolk 10 gr. of flour Washed and grated lemon peel (one lemon) A teaspoon of lemon and juice 300 gr. of milk a pinch of salt; to decorate: 2 well washed lemons a spoonful of apricot jam half spoon water

Dough: in a bowl beat the eggs with the sugar, add the vanilla, the juice and the lemon zest and work until frothy. Sieve the flour, mixed with starch and baking powder, alternating with milk and with the oil. Strain into a buttered and floured mold and put into preheated oven (180 degrees) for about 50 minutes. Topping: prepare a custard as follows: mix the sugar with the flour, add the egg yolk, salt, lemon juice and zest of working with a spoon until soft com− pound. Pour the milk in small doses; simmer for 5

minutes. Cut the cake horizontally and sprinkle both sides with the liquor. Spread the warned cream on the hard bottom and recompose the cake. Garnish: crush jam with the lemon juice and water, using a fork spread the entire surface and place the slices of lemon cut thin, put the jelly in a pan with 100 gr. of sugar and add a little at a time, 250 gr. of water, mix well. While simmering, stir for 2 minutes, then leave to cool until warm and pour the mixture on the cake. Cool for half and hour. Tip: Remember what we said about baking with ovens and recipes with a high level of carbohydrates?

Ingredients: Bread unsalted or salted Not too ripe tomatoes Salt and Oil Garlic Basil

Tip: This recipe is perfect for breakfast!

Toast the bread and rub with the garlic, cut into small pieces and add the tomatoes in a bowl, salt, oil and chopped basil appropriately, mixed, then the whole thing. Place a spoonful or more, seasoned tomatoes, on toasted bread.

Ingredients 1/2 cup black路eyed peas, boil in 2 cups of water until softened (about 20 minutes), then wash and drain 2 green onions, chopped 2路3 branch parsley, chopped

2 tbsp pomegranate paste 1/4 cup extra virgin olive oil 1 tsp red pepper paste or 1 tsp red pepper, powdered 1/4 cup walnuts, crumbled Salt

Mix all the ingredients. Put it aside for about half hour before you serve it.

Ingredients 300 gr fresh Cheese, wrap into two layers of paper towel to soak up any extra water 1 small size egg 4 tbsp all purpose flour 4 tbsp bread crumbs 1 small tomato, peeled, discard seeds, cut in small

dice 2 tbsp walnuts, chopped 1/2 crushed pepper 4路5 peppercorn,crushed 2 tbsp parsley,chopped 2 tbsp dill,chopped Salt 1/2 cup all purpose flour 1 egg, whisked For frying; Sunflower oil.

Mix all the Kofte ingredients in small bowl. Then give them the shape with your hands, shown in the picture. Pour the sunflower oil in a frying pan and heat it up. Place the flour on a plate and beat the eggs in a bowl. First dip each kofte in the flour, then dip in the egg mixture. Fry the kofte evenly. Afterwards, place on a paper towel to soak up any extra oil. Let the cheesePatties stand for about 1,5 · 2 hours. Serve with Turkish black olives, tomato and parsley as an appetizer or breakfast!

Tip: Save oil! You can reuse oil if you’ve fried potatoes before. Just let it cool down and keep it in a glass pot with a lid.

Ingredients 250 gr Bluefish, Bonito, Sole or Code Fish..., cut in bite sized 1 large tomato, discard the seeds, finely chopped 1 tsp oregano 1/2 crushed pepper 1 tsp lemon zest

1 tbsp lemon juice Salt Pepper 2 tbsp dill, chopped 1/2 cup sunflower oil

Cook the tomato, oregano, crushed pepper, salt and pepper for about 4·5 minutes at medium heat. Add the fish, lemon zest and lemon juice, cook until the fish is cooked. If it has so much tomato juice in it, cook until almost all the juice is evaporated. If you like you may add a little bit tomato paste to give some colour. Fold the each sheet, then cut in half at the middle. Now you should have 8 smaller pieces of phyllo pas− try. Put one spoonful of filling on one side of each sheet. First fold the ends from the outside to the inside, then roll it up. Soak the open end in the water and close it up. fter you've rolled up all the sheets, heat up the sun− flower oil on the stove in a frying pan. Fry each borek equally at medium heat until they take a light golden color. Don't leave the stove as they fry quickly:) Place ones that are done on a paper towel

to soak up extra oil. Serve the Fish Borek as a hot appetizer with red onion slices and lemon wedges.

Ingredients 1/2 cup tahini (sesame paste) 1·2 garlic cloves, mashed with salt 1/2 tsp red pepper, pow-

dered 1/2 tsp cumin The juice of one lemon 1/4 cup extra virgin olive oil Salt

Mix tahini, garlic, red pepper and cumin in a bowl with tablespoon. Slowly add the lemon juice and oli− ve oil, continue to mix. Taste if necessary add salt. Place in a service plate. Drizzle some extra virgin olive oil over the top. Serve the Tahini·Garlic Dip as an appetizer with vegetable pickles and pic− kled olives.

Ingredients 1/3 cup pearl barley or wheat, cook until tender, drain 1/4 cup green lentil, cook until tender, drain 1/2 red Bell pepper, chopped 2 green onions, sliced 1/2 green pepper, chopped

2 fresh mint leaves, break up in 3 or 4 1 tsp basil 2 tbsp lemon juice 2 tbsp pomegranate paste 1/4 cup extra virgin olive oil Pinch of crushed pepper Salt Pepper

Toss all the ingredients in a bowl, cover. Keep it in the refrigerator for about an hour, then serve.

Ingredients 1/2 cup brown, mushrooms, cleaned, sliced 1 medium onion, sliced 5路6 tbsp extra virgin olive oil 1/2 Bell pepper, sliced 1 egg, beaten

1/2 tsp crushed red pepper 1 tsp oregano Salt Pepper Garnish: 1/2 cup mozzarella or Asiago cheese

First, press on the chunks of potatoes with fork to break, do not mash! Saute the onion and mushrooms with olive oil for about few minutes. Add the red pepper. Cook for about 2 more minutes. Turn the heat off. Add the potato, egg, crushed red pepper, oregano, salt and pepper into the pot. Mix with the spoon. Place the mixture in a individual oven dishes. Cover the top with the grated cheese. Preheat the oven to 400 F (200 C) and cook until the top is a light golden. Serve the Potato · Mush− room Casserole while still warm as a side dish.

Tip: Food rich in carbohydrates? Baking with electric ovens? Do you remember what to do? Come on, it’s easy!!

Ingredients 1 cup chicken liver, cut in medium size 1/2 cup flour, all purpose 1/2 tsp salt 2 tbsp olive oil 2 tbsp butter 1 tsp cayenne pepper

For the salad: Red or white onion, sliced 1/2 tsp salt Parsley, washed and drained Lemon, cut in 8 pieces Some sumac

Roll the chicken livers on the flour. They should be coated well with flour. Meanwhile, heat the olive oil and butter up in a medium sized pan. Saute the livers, turn them occa− sionally. While you're frying the livers, cover it with a paper towel since the oil will spit. Take them out with a perfora− ted spoon and place on a paper towel to soak up extra oil. Season them with cayenne pepper and salt. Serve Fried Chicken Livers with the Onion Tip: Offal is a part of poultry which is usually discarded for cooking because it is disgusting for some people. Nevertheless, it is incredibly nutritious and tasty. If we only eat some parts of poultry we will be wasting most of the resources used to raise the animal.

Ingredients 3/4 cup lentils, soak in water overnight, washed and drained 4 tbsp extra virgin olive oil 1 tsp cumin 3 tbsp crushed tomatoes, in can

1 tsp red pepper paste, hot 1 tbsp orzo 2 cups warm chicken stock or beef stock or just water Garnish: 1 large onion, sliced 1 tbsp extra virgin olive oil

Place all the ingredients in a medium sized pot. Co− ok for about 20·25 minutes at medium·low heat until the lentils are sof− ten, stir occasionally. Meanwhile caramelize the sliced onion with oli− ve oil over low heat. Pla− ce the dish on a service plate. Then sprinkle the caramelized onion all over Tip: Legumes. Cheap, healthy and easy to grow at home. Legumes helps the soil to recover nitrogen after harvest, so you can grow legumes in poor or over exploited soils to help them recover faster.

Ingredients 500 gr spinach, roots cut off*, washed several times, drained 2 tbsp extra virgin olive oil 1 small onion, finely chopped 2 tbsp crushed tomatoes, in a can

1/2 tsp nutmeg, grated 4 tbsp beef broth or chicken broth or water Salt Pepper Sauce: 1/2 cup yogurt + 1 garlic clove, smashed with salt 1 tbsp extra virgin olive oil 1/2 tsp red pepper

Boil the spinach for 5 minutes, drain. Squeeze the spinach with your hands. Then chop it on a cutting bo− ard. Saute the onion in a medium sized pot with olive oil and salt until the colour of the onions turn to light brown. Add the spinach, crushed tomatoes, nutmeg, broth and pepper. Cook for about 5 minutes over me− dium·low heat. Turn the heat off. Let it cool down for a few minutes. Arrange on a ser− vice plate. Place the yogurt with garlic on top. Heat up the olive oil in a small pan, add in the red pepper and then turn the heat off. Don't burn the pepper! Pour all over the yogurt sauce. Serve with any kind of beef or chicken dish.

Did you know? Borleves is eaten during the Lent p e r i o d , a t Christmas and during the grape harvest. It is also given to people weakened by illness to help them recover. It can be flavored with honey. The recipe below comes from Konyhaművészet by János Rákóczi

Ingredients 1 glass of white wine 5 egg yolks 150 grams sugar a small piece of cinnamon grated lemon peel

Tip: Wine is one of the most ancient drinks. Drinking it in moderation helps preventing heart attacks.

"Set aside 100 milliliters of wine," writes R k czi. "Cook the rest of the wine with 300 milliliters of water, sugar and spices. In a bowl, beat the egg yolks with 100 milliliters of wine. When the wine reaches a boil, add it to the egg yolks, then return it to the heat and stir constantly until it boils again. Remove from the heat, stir for a few more minu− tes, then pour through fine sieve and serve in heated cups."

Did you know? The dish actually does not originate from the Hortobágy region of the Great Hungarian Plain and has nothing to do with Hortobágy. It was originally invented for the 1958 Brussels World Fair. However some Hungarian recipe books already featured a similar recipe in the 1930s. The name of the food is simply a marketing trick

Ingredients 250 g minced meat (veal is the best) 1 small onion 1 small clove of garlic 2 teaspoons paprika a pinch of cumin 1 pinch ground black pep-

per 1 teaspoon homemade pepper jelly (red or gold) 1 tablespoon of flour or starch 1 dl sour cream 1 tablespoon oil

Mince the meat, mix with 1·2 tablespoons of sour cream, add salt and pepper to taste. Boil the juice of the stew together with 25 cl sour cream. Fry 12 salted pancakes and fill with the minced meat, tucking in the ends. Arrange in an ovenproof dish and pour the paprika and sour cream sauce over the pancakes. Heat through in the oven, sprinkle with sour cream and serve decorated with parsley. Recommended wines are Dry rieslings

Did you know? Paprika is one of the most traditional Hungarian ingredients. Though there are some similar ones, such as the Spanish “pimentón”, it has became very popular in North and Central Europe.

Ingredients 2 tablespoons butter 5 shallots, chopped 2 teaspoons Hungarian paprika 4 tomatoes, peeled and chopped to taste, salt

2/3 cup sour cream 2 pounds potatoes, sliced medium·thick 1/4 cups vegetable or chicken stock

Heat the oven to 400 degrees Fahrenheit. Melt the butter in a heavy pan and cook the shallots gently until soft. Stir in the paprika and cook for 2·3 mi− nutes. Add the tomatoes, season with salt, and cook

Tip: Traditional products are usually cheap and readily available. Make the most of them!!

Ingredients 1 medium head cabbage water to cover 1 pound ground beef 1 cup cooked rice garlic powder to taste

1 egg 1 (12 fluid ounce) can tomato juice 1 tablespoon vinegar 1 tablespoon white sugar water to cover

1. Place the head of cabbage in a large pot over high heat and add water to cover. Boil cabbage for 15 minu− tes, or until it is pliable and soft. Drain and allow to cool completely. Remove the hard outer vein from the leaves. 2. In a separate large bowl, combine the beef, rice, garlic powder and the egg, mixing well. Place a small amount, about the size of your palm, into the center of a cabbage leaf and fold leaf over, tucking in the sides of the leaf to keep meat mixture inside. 3. Pile up the filled leaves in a large pot, putting the lar− ger leaves on the bottom. Add the tomato juice, vinegar and sugar and enough water to cover. Simmer over medium low heat for about 60 minu− tes. (Note: Keep an eye on them, making sure the bot− tom of leaves do not burn.)

Did you know? Makówki, (Hungarian: Mákos Guba) is a traditional poppy seed·based dessert, most notably in Silesia where it is served almost exclusively on Christmas Eve (and perhaps on the following days, as long as the supply prepared for Christmas lasts).

Ingredients Sweet white bread and finely ground poppy seeds boiled in milk with butter. Other important ingredients include: dried fruit

(figs, raisins, apricots, dates, etc.) almonds and other kinds of nuts (the choice of nuts and dried fruit varies). It is flavoured with sugar, honey, vanilla, cinnamon and rum.

The bread is cut into thin slices and layered in a clay pot or more often into a glass or crystal bowl. After each layer, the sauce of the boiled poppy seeds, with flavouring and nuts, is pou− red so that the bread is well soaked. The top is de− corated with some extra nuts and fruit. The dish is served cold, at least several hours after preparation. Tip: Bread, poppy seeds, sugar, dried fruit... This food provides incredible energy! Do not waste it in front of the TV!

Central European pancakes are thin pancakes, compa− rable to the French cr pe. Palatschinken are made by creating a runny dough from eggs, wheat flour, milk and salt and frying it in a pan with butter or oil. Unlike the thick American pancake, Palatschinken are usually served with different types of fillings and ea− ten for lunch or dinner. Palatschinken are traditionally rolled with apricot jam or strawberry jam and sprinkled with confectioner's sugar. A variety of different fruit sauces, (like apple sauce) or thick fruit jams called lekvar, (plum, prune, raspberry, cherry or sour cherry jam), lemon juice and sugar, chocolate sauce, hazelnut·chocolate cream, almonds, dried or fresh fruits, sweet cottage or quark cheese and raisins, co− coa powder, poppy se− ed, or any combina− tion thereof, may also be used. Rakott palac−

sinta are layered pancakes with sweet cottage cheese and raisins, jam and walnut layers between the pan− cakes, baked in the oven. A well known Hungarian version of palatschinke is the Gundel pancake (Gundel palacsinta), made with ground walnuts, raisin, candied orange peel, cinnamon and rum filling, served flamb ed in dark chocolate sauce made with egg yolks, heavy cream and cocoa. Palatschinken may also be eaten unsweetened, plain, or filled with cheeses, meat, mushroom or vegetable stews, topped with sour cream, or cut into thin strips, called Fl dle in Germany′ s Alemannic dialects and Frittaten in Austria. Fl dle/Frittaten are used in Frittaten soup · pancake strips served in clear broth. Tip: See how many things can be learnt from recipes? Food is culturally pervaded and it can be regarded as an ethnical phenomenon. By learning about food we can learn also humans’ relations with environment.

Ingredients 3 1/2 oz. raisins soaked in rum 3 1/2 oz. ground walnuts Whipped cream made from 1 cup heavy cream Sponge Cake: 6 eggs 6 tbsp. powdered sugar 3 1/2 oz. walnut 1 heaping tbsp. cocoa Rum Sauce 1 1/2 cups milk 5 oz. sugar

1 tsp. ground lemon peel 1 tsp. ground orange peel 2 tbsp. rum Vanilla Cream 1 1/2 cups milke 1 whole vanilla stick 2 egg yolks 2 oz. powdered sugar 1 tsp. corn starch Chocolate Syrup 7 oz. bitter dark chocolate 2 tbsp. rum

To prepare the sponge cake, beat the egg yolks and sugar until stiff, add the flour, then the stiffly bea− ten egg whites. Combine. Divide the mixture in two. Mix the ground walnuts into one half and the cocoa into the other. Pour the mixes separately into a high baking sheet lined with baking paper and bake in a medium hot oven until ready. (the sponge cake should be done in about 12 minutes. To prevent the cake from collapsing, do not open the oven door.) 2. Boil the milk and the vanilla stick for 5 minutes, remove, add egg yolks , sugar, and the corn starch.

3. To prepare the rum syrup, cook the sugar in 1 cup milk, the lemon and orange peel for 15 minutes, then add rum. 4. Break the sponge cake into smaller pieces and com− bine. Place one layer of sponge cake in the bottom of a large glass or on a plate, sprinkle with the rum sy− rup, the ground walnuts, raisins, smooth some of the vanilla cream on top, then repeat the layers again. Make sure the top layer is sponge cake. Sprinkle the top with cocoa, add whipped cream made from 1 cup heavy cream, and pour the chocolate syrup on top.

Tip: If you don’t want to include spirits in this recipe you can substitute it for lemonade or watermelon juice. You can try with different juices until you find your ideal taste.

Ingredients: ·5 potatoes ·1 egg ·1 onion ·1 tablespoon flour oil ·salt and pepper

Tip: As you can see, we don’t need a lot of expensive and exotic products to cook good food.

Tip: This is a great idea to avoid eating excessively greasy food. It’s even better if you can use paper that can’t be recycled.

Ingredients: ·1 banana ·20 grams of strawberries ·2 peaches ·buttermilk ·4 tablespoons of sugar

Tip: Is your fruit too ripe? Don’t trhow it away! Smoothies are a good solution. Furthermore, when fruit is very ripe it has a higher proportion of fructose (fruits’ natural sugar) so you don’t have to add much sugar to it.

Ingredients: ·one glass of flour ·one glass of sugar ·125 grams of margarine ·four eggs ·two bags of powder jelly ·one teaspoon of baking powder

·breadcrumbs · icing sugar

Tip: Another good way of using stale bread!

Ingredients: · · · · · ·

2 chicken breasts 1 lettuce 1 pepper 1/4 onion oil salt

· · · · · · ·

vinegar sugar basil thyme marjoram sweet pepper hot pepper

Tip: This is a totally healthy recipe. If you include a source of carbohydrates, such as pasta, rice or bread you’ll get a balanced meal.

Ingredients: · 150 grams of cheese · 2 chicken breasts · 5 pickles · 2 tomatoes · canned corn

· · · ·

1 onion 1 garlic a bit of ketchup 250 grams of pasta

Tip: A wok is a versatile round-bottomed cooking vessel originating in China. The shape produces a small, hot area at the bottom which allows some of the food to be seared by intense heat while using relatively little energy and oil.

Ingredients: ·3 eggs ·200 grams flour ·150 ml milk ·glass of water ·some sugar

·oil( to fry) ·one jar of apple mousse ·a few cherries ·some cream

Tip: Remember something about pancakes. After reading this recipe, compare it with the Hungarian ones and recall what we said about the common features of European food.

Ingredients: ·1 apple ·1 banana

·1 peach ·10 grams of strawberries ·chocolate ·toothpicks

Tip: Little children usually find fruit boring. This is a good way to make it more attractive to them

Tip: Combine the fruit snacks with the smoothies and you will have your daily vitamin need covered!


A book of sustainable recipes elaborated by the partners of the "Humans 4 Nature, Nature 4 Humans" Comenuis partnership.