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Wake up – Shake up promoting health and fitness Comenius 2012- 2014


QUESTION

ANSWER

What sport activity do you usually do?

Running

List 3 actions everyone of us should avoid

Junk food, watch a lot of TV, smoking

Write an advice for a person who doesn’t do any sport

Start walking, joing a sport club, go to a gym, have a balance diet

Why should you do sport?

It is important for our body, for our life; also, it is important because we gain resistance and power.

What is a balanced diet?

A balance diet is food that includes all we need in the correct quantities. For example: Mediterranean diet

Why do you think people don’t do sport?

People prefer to watch TV because they don’t get tired but they don’t know that if they don’t do any sport, their heart will get tired…

What do you prefer a hamburguer or a vegetable dish?

A hamburguer, because it is tastier, but I know that vegetables are tastier for my body.

Do you usually go to junk food restaurants?

Yes, I usually go on Saturdays and in birthdays

How long do you usually watch TV or play video console?

At least for 1 hour/day

Tell me about your P.E. classes

It is very interesting. We do many things: sport, running, written exercises and now we are involved in acrosport. I have taken some pictures for you below

What is acrosport?

It’s very interesting. You have to be coordinated with your mates. You have to be concentrated and also, you can take beautiful pics like these.

Şcoala Gimnazială nr. 25 Sibiu


Wake-up, Shake-up: promoting health & fitness Comenius Multilateral Project 2014

BREAKFAST DIARY Motto: "Eat breakfast like a king, lunch like a prince and dinner like a pauper!"    

Start the morning by eating a full, balanced and healthy diet; As the day progresses, start eating light and eat less near the evening. As a result, towards the end of the day, you should sleep easily without feeling too full; Your body will continue to work throughout sleep and be ready in the morning for the cycle again;  You should take in consideration if you're a morning person or night/evening as you may have to tweak this little saying a bit. Pupils in each partner school are asked to keep a weekly record of the types of food they have in the morning. This activity can be done through discussions for older students or pictures for younger children. The data are collected and shared with partners. REFLECTIONS ON MY DIET Students reflect on what constitutes a healthy breakfast (pictures, photos, multi-media), samples of work are posted on web page; http://comenius-shakeup.eu/ “We had to keep a diary of our breakfast for a whole week, writing down foods and drinks we had every morning, during the week. When the week finished, we had to divide foods into the traffic light boxes, so now we know which foods we should avoid eating and which we should eat every day. I think we should stop eating fat or fried foods as well as drinking fizzy drinks, or at least to slow them down because they are not healthy at all. Then we should proceed with eating sweets, bread and bakery products, but more cautiously. Fruit, vegetables and natural juice are all included in the green box, so we should get them at full speed ahead. In this way, if we follow all the healthy rules, we will feel better and better every morning.” Anca Albu, 7th grade


ACTIVITY 19. DATA ABOUT FAVOURITE FOOD ON 59 STUDENTS. OSCUS BADAJOZ (SPAIN) What do you like most for breakfast?

Cakes

6

10%

Toasts

4 0

68%

Fruit

2

3%

Biscuits

1 1

19%

What do you like most to have in the break?

Sandwich

2 4

41%

Fruit

1 3

22%

Cakes

5

8%

Toasts

8

14%

Buscuits

5

8%

I don't have anything during the break

4

7%

What do you like most to have for lunch?


Pasta

4 2

71%

Rice

5

8%

Meat

5

8%

Fish

5

8%

Vegetables

2

3%

How many pieces of fruit do you usually have after lunch?

0

9

15%

1

2 4

41%

2

1 7

29%

3

6

10%

More than 3

3

5%

What's your favourite fruit?

Pear

5

8%

Apple

2 2

37%

Watermelon

1 7

29%

Banana

5

8%

Other

1 0

17%

How often do you eat candies?


Once a week

1 7

29%

Twice a week

2 0

34%

Three times a day

3

5%

Everyday

8

14%

Never, I prefer fruit

1 1

19%

Being a sports person is not an easy task. Apart from being physically active they also have to look very deep into the amount and quality of calories they eat. It is true that they need more energy, calories, proteins, fats, carbohydrates than the regular person but right amount and quality of calories, protein, carbohydrates and fats are very important.  CHOICE OF CARBOHYDRATES: Whole grains and fruits are better choice over refined carbs which will raise the glucose rapidly which causes overeating. Good amount of fiber should also be included in the diet.

 CHOICE OF PROTEINS: Choose lean meat proteins like chicken, lean fish, egg whites. These are first class proteins. For vegetarians proteins would include skimmed milk, yoghurts, beans etc but the quality of protein is low. So for a vegetarian it is recommended to include a protein supplement in the diet.

 CHOICE OF FATS: Choose saturated fats over trans fats. Trans fats are harmful to the body. They increase the oxidative stress in the body and thereby cause cell destruction and reduce the immunity of the athlete. So avoid fried foods and junk foods. Include nuts olive oils, fatty fish, low fat milk, and low fat dairy products to meet up the requirements.

 VITAMINS: Vitamins play a very important role. Vitamins help to maintain cell integrity and also fight against the oxidative stress in the body by destroying the free radicals. Antioxidants are required especially after playing sports and exercising.


ďƒź WATER AND FLUIDS: Hydrating body for an athlete is equally important with other nutrients. It increases the functionality of the sportsman. As proteins tend to induce constipation, adequate supply of water and fluids become necessary.

ďƒź SODIUM: Major source of sodium in the diet is salt. So a monitored amount of salt intake is recommended.

The diet of a professional sportsman. The basics on a diet of an athlete is water.

The diet is based on vegetables, bread and cereals with protein foods like meat, fish.

Also we must controlling too fat foods.

Do not drink alcoholic beverages and consume too little sugar.

No abuse of foods high in salt and eat foods rich in calcium and iron.


Is inprescindible maintain a healthy weight.

Şcoala Gimnazială nr. 25 Sibiu Wake-up, Shake-up: promoting health & fitness Comenius Multilateral Project 2014

SURVEY REPORT ON FAVOURITE FOOD The purpose of this survey was to find out the favourite food of the Romanian pupils and some of their eating habits. 73 pupils, aged 11-15 took part in this survey, which was conducted by Mrs. Gabriela Bârcă. Students had to answer the following questions: 1. What is your favourite food? 2. How often do you eat your favourite food? 3. What do you choose between fruit and cakes? 4. What would you choose between fizzy drinks and water? All the pupils were sincere and admitted that they didn’t eat very healthily and that although they are aware of the necessity of improving their eating habits, they can’t help having more unhealthy food and drinks. During the survey, we found out that 37 children liked pizza. They know that pizza is not a healthy food, but they like it and they give arguments saying that they don’t eat it so often. 12 of the pupils questioned like French fries, 9 children prefer eating grilled chicken, 6 of them like eating spaghetti, 5 pupils like eating meat rolls in cabbage leaves, which is a traditional Romanian food and 4 children prefer lasagne. This means that 50,6% of a total of 73 people prefer pizza, 16,4% prefer French fries, 12,3% grilled chicken, 8,2% spaghetti, 6,8% meat rolls in cabbage leaves and 5,6% lasagne. Concerning the frequency pupils have their favourite food, we discovered that 40 children enjoyed eating their favourite food once a week, 10 pupils once a month and 23 twice a month. We also found out that 49 of the pupils questioned preferred fruit and only 24 preferred eating cakes. This is good because fruit are healthier and they help our body and brain work properly. This means that 67% of a total of 73 people eat healthily and 33% should improve their eating habits. A number of 44 pupils admitted that they chose fizzy drinks and only 29 people preferred plain water. They say that they don’t drink juice every day, but they like it and that’s why they prefer this


type of drinking when they have to choose. This means that 60% of a total of 73 drink something that isn’t good for them and only 40% drink water which helps us protect our health because doctors say that we must drink at least two litres of water per day. After we collected all the information, children made some charts which help us see the results at a glance. Conclusions: -

Too many children eat pizza and they should improve their eating habits; Many pupils prefer eating fruit which is good for their health; More than 50% of children choose fizzy drinks like Coke so they should try to avoid drinking so much coke and replace it with natural juice or water. Denisa Frătean , 8th A grade

My Favourite Food Chart Total of Pupils :73

Question1: What is your favourite food?

8%

Pizza

6%

French Fries

7%

Grilled Chicken 12%

51%

Meat rolls in cabbage leaves Lasagna

16%

Spagetti

Question 2: How often do you eat your favourite food?


Andrei Florescu 8th A grade

] My Favourite Food Chart Total of Pupils :73 Question3: What would you choose: fruit or cakes?

Question 4: What would you choose: fizzy drinks or water?


Andrei Florescu 8th A grade

HEALTHY LIFE FOR EVERYBODY DONT EAT FAST FOOD

HOW HARMFUL THEY ARE!!! I KNOW THEY ARE SO TASTEFUL BUT IF YOU WANNA STAY FIT AND HEALTHY DONT EAT THEM BECAUSE YOUR HEALTH IS SO IMPORTANT

DONT DRINK FIZZY DRINKS


SAY NO TO THEM !!! IF YOU SAY NO TO FIZZY DRINKS YOU WILL BE HEALTHY

DO SPORTS

FOR EXAMPLE WALK 1 HOUR EVERYDAY YOU WILL BE HEALTHY AND FIT EAT FRUITS


HOW HEALTHFUL THEY ARE! FOR EXAMPLE IF YOU ARE HUNGRY EAT SOME FRUITS.YOU WILL BE HEALTHY AND FIT.

PLEASE TRY TO DO YOUR BEST BECAUSE YOU ARE IMPORTANT.


Here are some sports nutrition diet tips: ■ There is a need to consume fats and infact 20-25% of your energy should come from fats. If the fat intake would be less than that, it won’t be able to make any contribution in boosting your performance level. ■ There is a need to eat food before, during and after your exercise session, as that helps to control blood glucose level, thereby helping in enhancing your sports performance. ■ When an athlete performs his/her sporting activity, lot of fluid loss takes place, which causes dehydration. Dehydration can eventually cause heat stroke. So, it is vital to drink adequate water during and after your sports performance. ■ It is advisable for sportspersons to eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities. ■ It is vital to plan out your pre exercising or sports meal that Works best towards charging your energy. Limit the quantity of salt and simple sugar. ■ Don’t change your diet plan before going in for your sports competition. ■ Fasting is not recommended for sportspersons, as it is likely to hamper their performance level. ■ If you feel some kind of an uncomfort or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal, so take care that it doesn’t happen again.


Call a Name Age Group: 7-12 Ideal Numbers: 10-20 Equipment Required: soft ball Amount of Time: 10 minutes

Reason for Playing: fun, catching skills How to Play: •

All stand or sit in a large circle

One player stands in the centre with the ball

They throw the ball high into the air and call the name of another player.

The named person has to run and try to catch the ball (or at least retrieve the ball when it bounces). The ‘new’ person stands in the centre.

Continue until everyone has had at least one turn in the middle

Golden River Age Group: 6-11 Ideal Numbers: 10-20 Equipment Required: Amount of Time: 15 minutes

Reason for Playing: fun, activity How to Play: •

One player is chosen to be ‘the catcher’ who stands in the centre of the hall

The remaining players all stand at one end of the playground

These players chant “May we cross your golden river, in your golden boat?”

The person in the centre responds “Only if you’re ……. (wearing blue/ a pair of boots/ glasses etc..)

Anybody who fits these requirements is allowed to cross the playground in safety.

The remaining players must then try to run across the playground without being caught by the catcher.

Anyone caught by the catcher joins with the catcher, and helps to choose the conditions laid down for crossing the river and subsequently ‘catch’ the runners.


Continue until everybody is caught

Salt, Mustard, Vinegar, Cider (a long rope game) Two players who are going to turn the rope are chosen to be the ‘turners’. The players line up to take turns to jump into the centre of the rope and skip whilst chanting: Salt, mustard, vinegar, cider How many legs on a great big spider? One, Two, Three……. etc The player in the centre of the rope continues counting until he/she misses a skip at which point he/she runs out of the centre and joins the end of the line. The next child runs into the centre of the rope and repeats the rhyme. When everyone has had a turn, the next two in line replace the ‘turners’ and the game continues.

Oranges & Lemons

Two children form an arch with their hands. They decide in secret which of them shall be an orange and which shall be a lemon. Everyone sings the ‘Oranges & Lemons’ song (see below). The other children in the game take turns to run under the arch until one of them is caught when the arch falls and the end of the song. The captured player is asked privately whether they will be an ‘orange’ or a ‘lemon’. They then go behind that team leader. The game and the singing start again. At the end of the game there is usually a ‘tug-o-war’ to test whether the oranges or the lemons are stronger. This game is similar to ‘London Bridge is falling down’ and stems from 16th Century England.


SONG: Oranges and lemons, Say the bells of Saint Clement’s, You owe me 5 farthings, say the bells of Saint Martin’s, When will you pay me? Say the bells of Old bailey, When I grow rich, say the bells of Shoreditch, When will that be? Say the bells of Stepney, I’m sure I don’t know, says the great bell of Bow, Here comes the candle to light you to bed. Here comes the chopper to chop off your head…. Chip, chop, chip chop!

RECEPIES FOR PATIENTS WITH DIABETES LITHUANIA

Diabetes is a disease in which the food is of utmost importance. In the average degree and a severe form of diabetes treatment is impossible without regular dieting. Patients with diabetes should follow the laws of nutrition: - Meals should be regular, at least 5 times a day, at the same time. If the patient takes insulin, the meal should be one hour or 30 minutes before drug administration. - The diet is balanced in content of carbohydrates, proteins, fats, vitamins and nutritional products. - All carbohydrate foods are converted to grain units for precise control of carbohydrates consumed with food.

Banned products: Patients with diabetes are strictly forbidden to use sugar, chocolate, candy and confectionery products with added sugar, such as cakes, jams and ice cream. Drinks and juices with sugar syrup are not allowed. Food should not be spicy, smoked, with hot pepper, mustard. Bananas, grapes, raisins, figs, and other sweet fruit species should be eliminated.

Sample menu: 1 breakfast at 7-00: Porridge welded on skim milk, tea with sweetener. 25% of the daily requirement . 2 Breakfast at 9-00: fat cottage cheese with low-fat natural yoghurt with no fillers. 15% of the daily requirement .


Lunch at 13-00: vegetable soup, a piece of black bread , crumbly buckwheat porridge, a slice of baked hake salad of cucumbers and tomatoes, seasoned with olive oil, fruit compote. 30% of the daily requirement. Snack 16-00: apples and pears. 10% of the daily requirement. Dinner at 18-00: vegetable stew, boiled chicken breast, cucumber, and tea. 15% of the daily requirement. Before going to bed: a cup of non-fat yoghurt and 2-diet cookie. 5% of the daily requirement.

The purpose of the diet in diabetes: The diet is formulated to maintain normal blood glucose level throughout the day, as well as to restore proper metabolism in the body and relieve the patient from excessive body weight. Therefore, patients with diabetes restrict carbohydrate intake, especially digestible, the menu includes foods rich in vitamins and fibres.

General principles of nutrition in diabetes: Caloric intake should cover the energy costs of the patient. However, for the overweight daily calorie intake is reduced. Sugar is substituted by xylitol, sorbitol, and fructose. Patients with diabetes can eat biscuits, waffles, jam or chocolate, but those manufacturers especially for diabetics. Ready meals should be salted insufficiently. Food should be warm and drinks - cool.

RECEPIES


Mousse semolina Requires: 100 g of apple puree and semolina, 200 grams of sugar, 700 ml of milk. Method of preparation. Cover Apple sauce with hot milk, add sugar and stir. Cook for a few minutes, then remove from heat and strain. Bring the syrup to boiling, put it in the semolina and stir, boil for 5-6 minutes Cover Apple sauce with hot milk, add sugar and stir. Cook for a few minutes, then remove from heat and strain. Bring the syrup to boiling, put it in the semolina and stir, boil for 5-6 minutes. Cool the mass, put it on ice and whisk until it gets thick.

ALMOND Hedgehog. Required: 100 g butter and almond nuts, 70 g of powdered sugar, egg, lemon peel, 1 cup of flour, a bag of vanilla, 1 tbsp. of water or milk. Method of preparation. Beat the softened butter with powdered sugar. Consistently add egg yolk, lemon zest and vanilla, water or milk, then flour. Knead the dough and let it stand for about half an hour. After that, roll the dough. Carve slices, brush them with egg white and sprinkle with coarsely chopped almonds. Bake until "hedgehogs" browned.

How to cook jelly juice. Recipe. The complexity of preparation: Moderate Cooking time: up to 1 hour Ingredients for 2 servings: Strawberry juice (250 ml.) Banana juice (250 ml.) Gelatine (’10)


This jelly is very tasty and tender, it can not be found in stores. Instead of banana and strawberry juice, you can choose any other what you want. First, in a saucepan, pour the strawberry juice. Pour half of gelatine and mix thoroughly. Wait for 10 minutes. When this time has passed, put the pot on a small fire, heat the juice to 40 degrees. When heated, the mixture should be constantlystirred. Gelatine must be dissolved, then turn off the fire. Warm gelatine - strawberry mixture pour into glasses. Put the glasses in the fridge, you need to wait for 2 hours. Pour the second half of gelatine in banana juice and wait for 10 minutes. After 10 minutes, put the mixture on the stove and heat to 40 degrees, as it is required to dissolve the gelatine. Remove from the refrigerator and pour banana jelly. You will need to wait for another 3 hours till jellies completely freeze.

Cauliflower Cream: Parsley (chopped, add any other herbs - tarragon, basil , etc.) A mixture of ground peppers Salt Water - 700 ml Processed cheese - 100 g Cream (22%) - 150 g Cauliflower - 400 g Potatoes (medium size) - 2 Carrots (medium size) - 2 Preparation: Potatoes and carrots should be washed, peeled, cut into chunks gutters. Add water, bring to a boil and cook. When the vegetables are cooked, add the cheese, stir well and remove from heat. Whisk all the ingredients together in a blender and pour them back into the pan, put it on the fire, add the cream, add salt, bring everything to a boil and immediately remove from heat. Sprinkle it with parsley and freshly ground pepper. You can use any other greens as desired / presence / taste / mood. Bon appetite!

Soup of dried fruits: Wash dried fruits, cover them with cold water for 3-5 minutes, then rinse thoroughly in two or three waters. Remove apples and pears, cover them with cold water and simmer for 20-


25 minutes. Put the rest of the fruit in the broth, add sugar, cinnamon and cook for 10 more minutes until fruit is cooked. If you wish, you can add cooked rice. Serve the soup, season it with cream or sour cream. Ingredients (2 servings) Dried fruits 500 g 2.5-3 l of water Sugar 250 g Potato starch 60 g 0.75-cup cream Or 0.75 cup sour cream

Carrot cake: 4 servings A carrot cake is s very good option for a vegetable side dish or even a main dish. They are easy to cook and children like it. Ingredients (4 servings) Carrots - 3 Eggs - 3 Vegetable oil - 50 g Flour - 100 g


Şcoala Gimnazială nr. 25 Sibiu Wake-up, Shake-up: promoting health & fitness Comenius Multilateral Project 2014

“Mushroom Clearing”

Ingredients for a starter "Mushroom Clearing": RECIPE DESIGNED FOR A GYMNAST Cucumber - 2 Ingredients (2 servings) We all have heard about Nadia Comaneci and her excellent performance Crab sticks - 200 g as a gymnast. But few of us have thought of her sacrifice as a child, of the Dried fruits 500 g eating restrictions she has had all through her life .That is why she wasCheese - 150g and still is- a remarkable person. 2.5-3 l of water Egg - 4 Most nutritionists say that “Food isSugar fuel”250 andg if you want to have energy for peak performance you have toMayonnaise fill up your tank with quality "gasoline." Potato starch 60 g Best regards! Dill cream Vilnius0.75-cup Lev Karsavin secondary school


If you want to have energy for normal daily life, or try to lose pounds and inches, you still need to eat right. So, it is good to “fuel by day and diet by night." The proverb “Eat breakfast like a king, lunch like a prince and dinner like a pauper!" is a simple and great way to remember how to eat throughout the day. You should start the morning by eating a full, balanced and healthy diet. As the day progresses, you should start to eat light and eat less near the evening. Don't waste calories on a giant dinner or dessert. Vegetables are known to be good for diet. They are loaded with vitamins, minerals and fiber. According to some nutritionists, a man needs about 3 cups of vegetables per day, and a woman about 2.5 cups. A good vegetable soup is an excellent and nutritious meal, satisfying all the basic food groups; they warm the body and comfort the soul. Vegetable soups can be adjusted with a variety of ingredients to work perfectly for any season. A balanced, healthy diet that provides all the essential nutrients will help develop and maintain lean muscles as well as gives confidence for an athletic performance that is required as a gymnast.

Potato and Carrot Vegetable Soup • Dice a ¼ cup of each of the

• • • • • • •

Dice a ¼ cup of the following: potatoes, carrots, chopped cabbage and turnips. Finely chop an onion. Add the diced ingredients to a big stock pot with 2 cups of water, a pinch of salt and bring to the boil. While it is cooking, sauté the onion in butter and then add it to pot. Add a cup of diced tomatoes to the mixture and a cup of chicken broth. Finally add your favorite spices and herbs for more flavor( e.g. thyme) Once the soup base is boiling, let simmer for 30 minutes. Serve hot.

How to Make a Vegetable Soup Healthier? Use low fat dairy such as skim milk Substitute heavy cream for yoghurt Substitute hard cheese for less fat cheese like low-fat ricotta Replace any butter with olive oil Add rice or noodles to your vegetable soups for more carbohydrates and to keep you full for longer.

Denisa Frătean, Anca Popa 8th grade Şcoala Gimnazială nr. 25 Sibiu Wake-up, Shake-up: promoting health & fitness Comenius Multilateral Project 2014

HEALTHY FOOD AWARENESS DAY We decided to do this activity at school on the 25th of October. As we do not have a fully equipped kitchen in school, we prepared some salad, namely Rucola with Pears and Red Beet Salad, which does not require any boiling or cooking. It was very easy to make and it took about 10 minutes.


We wore aprons and each of us had something specific to do. There were 7 pupils from the 7 grade, 4 from the 8th grade, two kids from the 5th grade and two teachers who helped and guided us. We had a great time making it and we took some pictures. We made the salad with rucola leaves, one pear, feta cheese and olives. For the dressing we used lemon juice, olive oil and honey. We mixed them all and then we all tasted it. It was a great recipe and we had a lot of fun making it! th

Sports Find and circle these words. They run up, down, across and diagonally rugby cricket rowing boxing

hockey rounders golf karate

icehockey badminton tennis

football athletics netball

basketball skiing motorcross

cycling sailing wrestling


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Health & Food Find and circle these words. They run up, down, across and diagonally. salad food nutrients fish

lettuce proteins minerals meat

fruit dairy energy cheese

vegetables fats growth potato

balanced starches carbohydrates orange

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Polish Favourite Food

BARSZCZ CZERWONY SOUP preparation time 30 min, cooking 2h 3 beet roots (middle size) 1 bunch of vegetables like leek or onions, parsley, carrot, celery - just simple veggie broth 3 laurel leaves 3 allspice and 3 black paper seeds 3 cloves of garlic 1 Table spoon of marjoram 2 Table spoon of lemon juice salt and paper Just cook it :) oh beet roots slice on halves, and you can add some fresh beet root juice when the soup is cooked. It gives nice deep red color (but don't cook after that) This soup should be clear so use a drainer. Usually it goes with dumplings or some rolls stuffed with mushrooms.


ENJOY YOUR MEAL SMACZNEGO


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