„Decolicious food - ecological dishes
from all the partner countries�
The e-book prepaded under the terms of "Let's get greenraising the awareness of ecological problems "Erasmus + project.
ecological food
Recipes from Germany
Spätzle/Kässpätzle Plain cooking - and so satisfying! Delicious Spätzle made to a traditional Swabian recipe, layered with (goat-) cheese and fried onions – not to be missed! Recipe for Spätzle (serves 4): 350 g flour, Type 405 6-7 eggs (from a local farm) 14 g salt Pinch of nutmeg For the Spätzle mixture, put the flour, eggs, salt and pinch of nutmeg into a bowl and beat thoroughly with a wooden spoon until it is smooth and bubbles form. Have ready a large pan of boiling, salted water. Moisten a wooden board with the water, spoon a small amount of the mixture onto the board and scrape thin strips of the dough into the boiling water with a knife, making sure that the noodles are of similar size. Cook for about two minutes until they resurface, then remove with a slotted spoon and set aside. Recipe for Kässpätzle (serves 4): 800 g Spätzle 300 g strongly-flavoured grated cheese (e.g. Goat cheese, Alpine cheese, Allgäu Emmental) 300 g peeled onions For the cheesy noodles, first slice the onions into thin rings and fry them in clarified butter or oil till golden. Mix the hand-made Spätzle with the grated cheese. Then either bake in an ovenproof dish in a preheated oven at 160°C until the cheese has melted and forms strings, or place the Spätzle in a large pan, add the grated cheese and heat through, taking care not to let them stick. Season to taste with salt, pepper and grated nutmeg. Serve with the fried onions and some chopped chives. Enjoy!
Cinnamon Honey Pancakes Honey pancakes to start the day? Yes, please! These pancakes have that wonderful honey goodness cooked right into them, Recipe for Cinnamon Honey Pancakes (serves 4): 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 large egg, lightly beaten (from local farm) 1 cup buttermilk (from local farm) 2 tablespoons honey (from local farm) Cinnamon Butter Fruits of the season Directions In a large bowl mix together the flour, baking powder, baking soda and salt. Add the egg, buttermilk, honey and cinnamon to the flour mix, stirring until wellblended. Using a 1/4 measuring cup, pour batter onto a hot, lightly greased griddle or skillet. Cook each pancake 1 to 2 minutes or until the bubbles on top start to pop. Turn and cook 1 more minute. Repeat with remaining batter. Top with butter and more honey. You can also use some fruits oft he season. Enjoy!
Schwäbischer Kartoffelsalat (Swabian Potato Salad) The traditional accompaniment to Maultaschen (filled pasta pockets), Saitenwürstle (frankfurter-style sausages), barbequed meat or simply as part of a mixed salad – Swabian potato salad goes with just about everything and is just plain delicious! But it has to be moist. Even tastier: pour over some gravy. Recipe for Swabian potato salad (serves 4): • 1 kg salad potatoes (from a local farm) • 3 tbsp vinegar • 1/4 l meat stock (or: vegetable stock), warm • 1 1/2 tsp salt • 1/2 tsp white pepper • 1 small onion (from a local farm), finely chopped • 3 - 4 tbsp oil • 1 egg yolk (optional) • 1 clove of garlic (optional) Boil the potatoes in their skins, drain and peel, then cut into medium slices. Rub the inside of the bowl with the peeled, halved garlic clove and add the potatoes. Mix the vinegar with the hot stock and pour over the sliced potatoes. Add the salt, pepper and onion rings and season to taste. Then add the oil and mix thoroughly. Leave to steep for a while. The salad must be nice very moist. Variation: stir some mustard into the stock.
Recipes from Greece
Chickpeas with peppers in the oven Chickpeas are a healthy but underrated superfood, which was a key part of the Greek diet in the old days. Tasty food, nutritious and Lenten. The only bad thing is that chickpeas, like almost all legumes, need soaking in water for several hours. Recipe Materials 400g fat chickpeas 1 teaspoon baking soda for soaking (or 2 teaspoons coarse salt) 4 fresh peppers (green and red) coarsely chopped 1 onion, finely chopped 2 cloves garlic, grated or crushed 300g tomato juice or grated fresh tomato Half a cup of olive oil Half teaspoon sugar Half teaspoon cumin 1 bay leaf Salt, pepper Recipe execution First of all, from the previous evening we put our chickpeas in plenty of water with 1 teaspoon of baking soda and let them soak. Alternatively, if you don't want soda, put 1-2 teaspoons of coarse salt. The next day, we rinse the chickpeas. Put water and a bay leaf in a saucepan, add the chickpeas and boil until softened. Then, drain them, discard the bay leaf but keep the broth, because it will serve us in baking. In a frying pan, add the olive oil and sauté the finely chopped onion and garlic until they wither (1-2 minutes over medium heat). Then we cut the peppers into thick slices or cubes (as you want!) and add them to the frying pan. When the peppers are withered, add the grated tomato (if we have fresh even better), sugar, cumin, salt and pepper. If you prefer it oilier, add some more olive oil. Simmer the sauce until it thickens. Preheat oven to 180 degrees. Take a hull (or a baking pan or Pyrex) and add the chickpeas. Pour over the sauce with the peppers. If the chickpeas are not completely covered by the sauce, add a cup of the broth we had stored when we boiled them. Finally, bake the chickpeas in the oven until you see that it makes a crust on top. If the food dries during baking, add some more broth. Serve the chickpeas warm with cheese and “have a good appetite!”
What do you know about chickpeas? Chickpeas are real superfood since they are full of phosphorus, magnesium, calcium and iron as well as vitamins B, K, E, and C. The chickpeas are eaten cooked as legumes, but we eat them as nuts (the known chickpeas). After proper treatment, chickpeas can also become coffee, at least one substitute!
Stuffed tomatoes and peppers “Gemista” recipe Ingredients 5 ripe but still tight tomatoes 5 green bell peppers 3 potatoes 2 dried onions finely chopped 10 tablespoons of rice ½ bunch of parsley ½ bunch of peppermint 1 cup of olive oil salt pepper 1 tablespoon sugar Implementation For the vegetables : First of all we start by thoroughly washing all of our vegetables and slicing the lids off. We cut 1 slice of each tomato (we only want to remove the lid).Then we remove the interior with a spoon. We garnish each tomato with a pinch of salt and a smidgen of sugar and we leave them to rest until the tomato has released most of its juice. For the bell peppers we cut one slice of the top. Then we remove all the seeds and white flesh. After we have placed “gemista” in the tray we peel the jacket of potatoes. We wash, drain and cut them into slices. Then we place them in the tray.
For the stuffing : We leave the juices and the seeds of tomatoes and we put the crumb into the blender. We add the finely chopped onions and blend them. We put the contents of the blender into a bowl. We add the rice, salt-pepper, the ž of the olive oil and the sugar. Finally we pour the chopped herbs and we mix them. We only fill the vegetables ž of the way as the rice will expand once cooked. We cover the vegetables with their respective lids. Sprinkle with sugar and pour the remaining olive oil. Cook for 1 hour and 10 minutes at 180°C, on the resistances, on the last grid.
Vegetable pie with wild greens, spinach and homemade pastry A very good recipe for pie with homemade pastry. For stuffing, add only wild greens, spinach and spices, feta cheese Recipe Materials For the stuffing 1kg wild greens Half a kilo of spinach 1 bunch of parsley, finely chopped 1 bunch mint, finely chopped 1 bunch of fennel, finely chopped 1 bunch of fresh onions, finely chopped 1 onion, finely chopped Half a kilo of feta cheese 2 Eggs 1 cup of olive oil 1 teaspoon sugar Salt, pepper For the pastry sheet Half a kilo of hard flour Half a cup of olive oil Half teaspoon salt 1 small cup of red wine 1 cup of lukewarm water Some butter for the baking pan 1 egg yolk
Recipe execution Wash and clean the greens and the spinach. Drain and cut into chunks. In a large bowl mix all the greens with the spinach and add the parsley, the mint, the fennel and the finely chopped onions. Then in a saucepan, add olive oil and fry all the greens for 10 minutes to wither. Add sugar, salt and pepper and lower the pot from the heat. Beat the eggs and add them to the greens along with the cheese – after crushing it. At the same time, we prepare the pastry sheet that we will put in our pie. In a large bowl put the flour and add all the other ingredients of the pastry: water, wine, olive oil and salt.
Knead well until it becomes a homogeneous dough and does not stick on the hands. Then divide the dough into two parts and "roll" the thin sheet with the rolling pin. The thinner sheet we can, the better. Grease a large baking pan and spread one leaf at the bottom. Alternatively, you can bake the pie in a silicone form. On top, add all the greens we fried at the beginning, and close the pie from the top with the other sheet. We make sure there are no gaps around. Finally, we carve our pie in square pieces and brush with the yolk. Bake the pie for 50 minutes in a preheated oven at 180 degrees. Make sure not to burn the sheet from above. If we want with a knife, we check if the lower sheet has been baked. Once baked, we let it sit for a while and then we cut the pie into square pieces and we serve.
Recipes from Poland
Ravigotte sauce with hard-bolied egg Ingredients: 5 eggs 15 grams of mayonnaise
15 grams of frozen spinach Salt, sugar, lemon juice Put the spinach on a dry frying pan to evaporate the liquid. Cool it down, blend and mix with mayonnaise. Serve with hard-boiled eggs. It is a declicious, nutritious sidedish as an egg is a source of balanced protein and the sauce contains antioxidants such as beta-karoten, vitamin C, lutein, iron, potassium and folic acid.
Cumberland sauce Ingredients: 4 spoons of cranberry 4 spoons of black berry jam 1 spoon of horseradish 1 teaspoon of mustard lemon skin and lemon juice from ½ lemon orange juice from ½ orange 2 spoons of red dry wine white pepper salt sweet pepper hot pepper Mix cranberry and jam. Add horseradish, mustard and wine. Season with lemon and orange juice and lemon skin, add the seasonings. This sauce is a sidedish full of vitamins to be served with cold meats and pates. Cranberry and black berry are a rich source of vitamin C and horseradish has bactericidal properties and stands for a natural antibiotic.
Apple-pie 2,5 glasses of wheat flour 1,5 glasses of potato flour 2 teaspoons of baking powder 1 glass of sugar powder ½ glass of sour cream 2 eggs 250 grams of butter or margarine 2,5 - 3 kg of apples, sugar and cinnamon – peel the apples and cut them into thin slices. Add sugar and cinnamon, mix everything and fry till the liquid evaporates. Make it cool. Chop the butter with all the flour, sugar powder and baking powder (previously mixed and sieved) and egg yolks and sour cream. Finally, mix all the ingredients gently with hands and put in a cool place for at least 3 hours. Pin-out the cooled dough. Divide into two parts. Place one part on a baking tray covered with fat, put apples on dough and cover with the second part of dough. Bake at 180-190 C for about 40-45 minutes. Apple-pie comes from France, but it is so popular in Poland that is has become our traditional dessert. It is very cheap, easy to make and very nutritious. Apples contain vitamins and fibre which speeds up metabolism. Moreover, cinnamon can heat one’s body, it lowers bad cholesterol level, burns fat and regulates sugar level in blood.
Pierogi with spinach (Pies with spinach) Dough 20 grams of wheat flour 100 ml of warm water A pinch of salt Stuffing: 25 grams of frozen spinach 3 grams of butter 1 clove garlic 2 hard-boiled eggs Salt, pepper Squeeze the garlic cloves in the garlic cloves and fry them using butter. Add spinach and leave it to evaporate the liquid. Add grated eggs, mix everything and season with salt and pepper. Make dough and form pierogi. Their edges must be thoroughly sticked. Put pierogi into salted water and cook for about 5 minutes. The recipe for about 20 pierogis. Serve with melted butter or fried onion. Pierogi stands for one of the most popular dishes of Polish cuisine. They are a perfect idea for lunch all year round. There are a lot of varieties of pierogi- stuffing can be of salty, sweet or fruit taste.
Recipes from Turkey
Kibbeh / Stuffed Meatballs Ingredients For Dough 1 kilogram fine bulgur One Egg (You may need 2 eggs to according to your dough thickness) 1 teaspoon salt For Filling A kilo Grounded Meat 5 medium sized onions A bunch of parsley 1 tablespoon of tomato sauce 1 tablespoon pepper sauce 1 tablespoon butter, black pepper, chili pepper and salt Recipe for filling First step, fry ground meat for a couple add to half of cup of water. When the meat is more or less cooked add to chopped onion in it. Then one tablespoon of butter mix with them. After add to pepper and tomato sauce the black pepper and chilli pepper in it. Finally add to parsley and leave for cool down Recipe for Dough Put bulgur in a deep bowl, add to cool water in it and cover wit plastic bag. After then minutes, stir in egg and and salt. Knead the dough well then left dough rest for 1 hour. Take large pieces of the dough and the place the one by one on a tray. Enlarge it with fingers. Put some the filling inside dough and make it d shaple and roll.
Menemen 1. Eggs 2. Middle Onion 3. Big Tomato 4. Green Pepper 5. Paprika 6. Tbsp Butter 7. Tsp Olive Oil 8. A pinch of powdered black pepper 9. A pinch of a salt 1.Chop the vegetable dice 2.Place the oil and onions in a pan and sautÊ the onions for 2-3 minutes over low-medium heat. 3.Then, add peppers and salt. Close the lid and cook until the peppers become soft by stirring occasionally. 4.Add the tomatoes, stir and cook for 5-6 minutes with the lid closed. 5.Finally, add the beaten eggs and stir. It’s done when the eggs are cooked. You can sprinkle some black pepper on top if you like.
SARMA\ Make Leaf Wrapping 250 grams of fresh grape leaves 2 water glass of rice 2 onions 2 spoons of tomato sauce 1 bundle of parsley 1 water glass of olive oil 3 pinches of salt 3 pinches of black pepper 3 pinches of mint 3 pinches of red pepper Half a lemon Firstly, in warm water, leave the rice for 30 minutes, then wash and drain. If you are using fresh grape leaves; Put the leaves in boiling water and cook for 5 minutes till they are soft. Place 2 tablespoon olive oil in a pan and let the onions until they caramelize Then, place each leaf on a plate. Put half tablespoon of filling on the larger end of it , fold the two sides in and roll it on like a cigarette. Do not roll them too tight. Finally, put your grape rolls into a saucepan side by side. Cook them on a low heat for 40 minut Arrange on a serving dish and serve with lemon slices and yogurt.
Recipes from Spain
Gaspatxo 1 kg of tomato1 green pepper1 cucumberÂź onion1/2 clove of garlic 1 slice of bread from the previous day3 tablespoons of olive oil3 tablespoons vinegar SaltWater Wash the tomatoes, pepper and cucumber. Put the 1kg of tomatoes, onion, salt, vinegar and garlic in the thermomixer and mix it. Add the green pepper, and the cucumber and mix it. Add the dry bread and mix it Add water
Add cold water and mix well. There should be a liquid cream texture. Check the point of salt and vinegar, if necessary, add some more Put in the fridge Serve it
SPANISH OMELETTE 6 eggs 3 potatoes (600 gr) 1 small onion 2 cups of olive oil salt 1. Peel the potatoes and cut into small squares. 2. Put them in the frying pan with salt and fry in hot olive oil until they begin to go golden. You can cook a lot of time. 3. Beat the eggs with salt. Mix with the potatoes into the eggs. 4. Put a few oil in the frying pan and heat. 5. Pour the mixture into the pan and cook for 15 minutes or until you see it golden colour. 6. When it is ready on one side, with the help of a plate of the top of a saucepan, turn it around and cook the other side. 7. When it is made you can put on a dish. Serve immediately, cut into triangles.
VEGETERIAN PAELLA Rice, (100 gr per person) 2 glasses of water per person 4 or 5 cloves of garlic Red and green pepper 1 tomato Vegetables: carrots, broccoli, beans, peas, artichokes ... Paprika Saffron Oil and salt Cut the garlic in half, without peeling. Fry into the frying pan (paella) with olive oil until golden brown. Remove them. In the same oil, cut the sliced ​peppers and fried. Take them away too. Now add the rest of the chopped vegetables to the oil. Peel and remove the seeds to the tomato, and cut it into cubes. In an oil hollow, add the paprika and before it burns, put the tomato on top.. Put 2 glasses of water or vegetable broth per person, and heat it. ood remedy. Put the rice in the paella pan, fry it a little. Add the hot broth, the coloring, several strands of saffron and salt. Leave everything evenly distributed. Put the strong fire to bring it to a boil. Wait a couple of minutes and then lower it to medium-low heat and now add the vegetables Just when the rice begins to be ready, remove it from the heat, cover it and let it rest for 3 to 5 minutes.
enjoy your meal
Disclaimer: This project has been funded with support from the European Commission. This e-book reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.