Project GRUNTDVIG LEARNING PARTNERSHIP Through Better Lifestyle of Parents to More Successful Future Generations Booklet of healthy national recipes,

Prepis

1 Project GRUNTDVIG LEARNING PARTNERSHIP Through Better Lifestyle of Parents to More Successful Future Generations Booklet of healthy national recipes, healthy advices and eating habits from national cuisines June 2013

2 Partners: Slovakia - RODIČOVSKÉ ZDRUŽENIE PRI ZÁKLADNEJ ŠKOLE FRANTIŠKA JOZEFA FUGU Turkey - BOĞAZİÇİ EĞİTİMCİLER DERNEĞİ Portugal - LOPES GARCIA CONSULTORES, LDA Italy - I.I.S. "P. SCALCERLE" Latvia - ĶOŅU KALNA DZĪVES SKOLA Poland - FUNDACJA ROZWOJU RODZINY RORO Cyprus - ΝΗΠΙΑΓΩΓΕΙΟ ΕΞΟΡΜΗΣΗΣ ΣΤΡΟΒΟΛΟΥ

3 Slovak cuisine Slovak cuisine varies slightly, though sometimes dramatically, from region to region. It was influenced by the traditional cuisine of its neighbours and it influenced these as well. The origins of traditional Slovak cuisine can be traced to times when the majority of the population lived in villages, in self-sustenance, with very limited food imports and exports and with no modern means of food preservation or processing. This gave rise to a cuisine heavily dependent on a number of staple foods that could stand the hot summers and cold winters. These included wheat, potatoes, milk and milk products, pork meat, sauerkraut and onion. To a lesser degree beef, poultry, lamb and goat, eggs, a few other local vegetables, fruit and wild mushrooms were traditionally eaten. All these were usually produced and processed by families themselves with some local trade at the country markets. Wheat was ground, and bread, dumplings and noodles were made from it. Potatoes were mostly boiled or processed into potato dough. Milk was processed into a wide range of products such as butter, cream, sour cream, buttermilk, and various types of cheese etc. Typical pork products include sausages, a local kind of blood sausages, smoked bacon, and lard. Spices were not widely used, and animal fats and butter were used instead of cooking oils. Main drinks included fresh and sour milk, and beer. Contemporary Slovak cuisine is widely influenced by various world cuisines and uses many different ingredients, spices and industrially processed foods.

4 Slovak national meals 1. Sheep cheese gnocchi/dumplings 500g peeled potatoes, 300g fine flour, salt, 250g /bryndza/sheep cheese, 1 small sour cream, 80 g smoked bacon, butter Peel the potatoes and grate them into a bowl with a hand grater or blend with the electric mixer. Add 1 egg and gradually add flour. Make a semi-solid dough, if it is too stiff add a little water. Press the dough into a boiling water through a special sieve for gnocchi and cook for about 7-10 minutes. Drain as pasta, add browned butter,salt, sheep cheese and sour cream. Each serving sprinkle with finely chopped fried bacon. 1. Bryndzové halušky Suroviny: 500 g očistených zemiakov, 300 g hladkej múky, soľ, 250 g bryndze, 1 malá kyslá smotana,80g údená slanina, maslo. Postup: Zemiaky očistíme, umyjeme a nastrúhame do misky cez ručné strúhadlo alebo rozmixujeme na elektrickom mixéry. Pridáme 1 vajce a postupne pridávame múku. Urobíme polotuhé cesto ak je veľmi tuhé pridáme trocha vody. Do vriacej vody potom cesto pretláčame na špeciálnom sitku na halušky a povaríme asi 7 10 minút. Scedíme ako cestoviny, pridáme prepražené maslo, bryndzu a zjemníme kyslou smotanou. Každú porciu polejeme nadrobno pokrájanou a upraženou slaninkou. 6 porcií. 2. Gulash soup 300 g beef brisket, 500 g potatoes, 2 big onion, 1 soup-spoon red peper, 3 tea-spoon salt, 1 teaspoon caraway (cummin), 1 tea-spoon marjoram, 2 soup-spoon oil, 1,5 liter water Tools: pot and lid, peeler, knife, wooden spoon, ladle Mince onion, add beef cubes and 3 grated potatoes. Put it into the pot with oil an red peper. Put the

5 pot on the stove and brown while stirring. Pour water on the mixture. At low heat boil the soup for 45 minutes. Stir occasionaly. Add rest of the potatoes cut in cubes in to the pot of soup while stirring. At low heat boil the soup for 10 minutes. Turn of the heat and add salt, caraway and marjovam. Makes about 6 servings. 2. Gulášová polievka Suroviny: 300 g hovädzia krkovička, 500 g zemiakov, 2 veľké cibule, 1 polievková lyžica paprika, 3 čajové lyžičky soli, 1 čajová lyžička rasca (kmín), 1 čajová lyžička majoránky, polievkové lyžice oleja, 1,5 litra vody Nástroje: hrniec a veko, škrabky, nože, drevené lyžice, naberačka Postup: Nakrájame nadrobno cibuľu, pridáme hovädzie narezané na kocky a 3 nastrúhané zemiaky. Dáme do hrnca s olejom červenou paprikou. Krátko popražíme na sporáku za stáleho miešania. Naliať vodu a pri nízkej teplote varu varíme polievku po dobu 45 minút. Miešame príležitostne. Nakoniec pridáme zvyšok zemiakov porezaných na kocky. Na miernom ohni varíme ešte polievku 10 minút. Nakoniec dochutíme soľou, rascou a majoránom. 6 porcií. 3. Lentils soup 100 g lentils, 50 g carrot, 100 g potatoes, 120 ml sour cream, 1 liter of water, 1 teaspoon salt Tools: pot, peeler, knife, wooden spoon, ladle, dish-cover, grater, small bowl Pour lentils into water. Peel and cut potatoes and carrots into small cubes and add to the pot with lentils. Cook at low heat for 15 minutes. Use ladle to spoon 1 dl into the small bowl and mix with sour cream.

6 Pour the mixture back into the pot of soup while stirring. Boil the soup for 10 minuts at low heat. Stir occasionaly. Turn off stove and add teaspoon of salt. Makes 4 servings. 3. Šošovicová polievka Suroviny 100 g šošovice, 50 g mrkvy, 100 g zemiakov, 120 ml kyslej smotany, 1 liter vody, 1 čajová lyžička soli Nástroje: hrniec, škrabky, nože, drevené lyžice, naberačka, umývačka kryt, strúhadlo, miska, naberačka Postup: Dajte šošovicu do vody. Pokrájajte zemiaky a mrkvu na kocky a pridajte do hrnca so šošovicou. Varte na miernom ohni po dobu 15 minút pri nízkej teplote. Naberačkou odoberte 1 dl do malej misky a pridajte kyslú smotanu a zmiešajte. Zmes vlejte do polievky a zamiešajte.na miernom ohni povariť polievku ešte 10 minút. Sem tam zamiešajte. Vypnite sporák a pridajte lyžičku soli. 4 porcie. 4. Gingerbread cookies 300 g smooth flour, 100 g powdered sugar, 100 g honey, 50 g melted butter, 2 eggs, 1 tea-spoon of baking soda First beat eggs with honey until white. Mix butter with sugar and add flour and baking soda. Leave it stay for 2 3 hours. Cut into shapes. Put on foil and bake it in oven at 200 C for 6 8 minutes. Before baking we can use frosting of water and sugar (3 table spoon of powdered sugar and 10 ml of water) 4. Perníky Suroviny: 300 g hladkej múky, 100 g práškového cukru, 100 g medu, 50 g rozpusteného masla, 2 vajcia, 1 čajová lyžička jedlej sódy Postup: Najprv vyšľaháme vajcia s medom do biela. Zmiešame maslo s cukrom a pridáme múku a

7 sódu. Necháme odležať 2-3 hodiny. Narežeme do tvarov. Dáme na fóliu upečieme ich v rúre pri 200 C. Pečieme ich 6-8 minút. Pred pečením potrieť cukrovou polevou (3 polievkové lyžice práškového cukru a 10 ml vody). 5. Sour milk Pancakes served with sauerkraut 0.5 kg flour, 0.5 l butter milk, 1 teaspoon of baking soda, 1 teaspoons salt, 1 teaspoon sugar, 0.8 kg sauerkraut, 0.5 dcl oil Stir flour, baking soda, salt, sugar, sour milk together. Make a smooth dough and let rest at least 15 minutes. After making a roller, cut into 3 cm thick circles and roll pancakes. Each piece set aside for at least 10 minutes. Then fry in a small amount of oil on both sides, or roast on dry hot plate and cover with melted butter. Wash the sauerkraut add some salt and fry on oil until tender Place a little amount on each pancake and fold in half. Serve hot and with buttermilk pancakes. 5. Lokše z kyslého mlieka a kyslou kapustou. Suroviny: 0,5 kg múka, 0,5 l kyslé mlieko, 1 malá lyžička sóda bikarbóna, 2 malé lyžičky soli, 1 malá lyžička cukor, 0,5 kg kyslá kapusta, 0,5 dcl olej Postup: Do múky pridáme 1 KL sódy bikarbóny, soľ, cukor, kyslé mlieko. Zamiesime hladké cesto, ktoré necháme aspoň 15 minút odpočívať. Potom vyvaľkáme valček, ktorý pokrájame na cca 3 cm kúsky. Z každého kúska vyvaľkáme hrubú lokšu a necháme aspoň 10 minút podkysnúť. Potom vyprážame na malom množstve oleja z oboch strán, alebo na sucho opekáme na platni (opekané lokše na záver pomastíme roztopeným maslom). Kapustu premyjeme osolíme a popražíme do mäkka na oleji, dáme potom trocha na každú lokšu a zložíme napoli. Servírujeme teplé a podávame s cmarom lokší.

8 Turkish cuisine

9 Turkish national meals 1. STUFFED EGGPLANTS WITH GROUND BEEF (KARNIYARIK) lb ( gr) eggplant, 1 cup oil for frying, 1 onion, chopped, 200 gr (~1/2 lb) ground beef, medium, 1 green pepper, chopped, 1 tomato, diced / 5 tbsp crushed or diced tomato, ½ tsp salt, ¼ tsp cumin ¼ tsp black pepper Sauce: 3 tbsp crashed tomato / 1 ½ tbsp tomato paste, ½ tsp sugar, ¼ tsp salt, ½ cup warm water Wash and peel the eggplants. If they are slim, cut them in half in length. If they are chubby,cut them into four slices lengthwise. Then place them in a bowl and add water to cover the slices. Leave them in water for minutes for better taste. Then take the slices and dry with a cloth. Place the oil in a pan and turn heat to high. Fry both sides of eggplants till they become soft. Do not over fry. Place the fried eggplants into a Pyrex dish and sprinkle some salt on them. With a spatula or spoon, smash them lightly to make them softer. Place ground beef to a pan and without adding oil cook until it changes its color. Add the chopped onions and sauté them for 2-3 minutes over low-medium heat. Then add the chopped pepper, tomatoes and salt. Saute for 3-4 minutes and add spices. Spread this mixture on the fried eggplants. For the sauce, place the warm water, sugar, salt and tomato paste/ crushed tomatoes in a bowl. Mix them and pour onto the eggplants in Pyrex dish. Preheat the oven to F ( C) and bake for minutes. Serve Stuffed Eggplants with Ground Beef warm. Serve with rice and yogurt Tools: bowl,pan, spatula, TÜRKÇE KARNIYARIK ½ kg patlican, 1 su bardagi yag, kizartma icin, 1 sogan, dogranmis, 200 gr yemeklik kiyma, 1 yesil biber/ 2 sivri biber, dogranmis, 1 domates, dogranmis/ 5 yemek kasigi domates puresi ya da dogranmis, 1 cay kasigi tuz, ½ cay kasigi kimyon, ½ cay kasigi karabiber Sos icin: 3 yemek kasigi domates puresi / 1 ½ yemek kasigi domates salcasi, 1 cay kasigi seker, ½ cay kasigi tuz, ½ su bardagi ilik su

10 Patlicanlari yikayip, kabukalrini soyun. Eger patlicanlar ince uzun ise boyuna ikiye bolun, tombul ise boyuna 3-4 esit dilim elde etmeye calisin. Daha lezzetli patlicanlar elde etmek icin; patlicanlari su dolu bir kapta dakika bekletin. Sonra bir bez ile kurulayin. Bir kizartma tavasinda yuksek ateste yagi kizdirin ve patlicanlar yumusayana dek kizartin. Cok fazla kizartmayin, sekilleri bozulur. Kizarttiginiz patlicanlari borcam tepsinize alin ve uzerlerine tuz serpin. Bir spatula ya da kasik yardimiyla, piserken daha yumusak olmalari icin hafifce ezin. Patlicanlari kizarttiginiz tavaya kiymayi koyun ve renk degistirene dek cevirin. Yag koymayin. Ardindan soganlari ilave edip, orta ateste 2-3 dakika kavurun. Sonra biberleri, tuzu ve domatesi ilave edip, 3-4 dakika sote edin. Baharatlari ilave edin ve karistirin. Bu karisimi, kizarmis patlicanlarin her birini dolduracak sekilde uzelerlerine yayin. Sosunu hazirlamak icin, ilik suyu, domates puresi/ salcasini, seker ve tuzu bir kasede karistirip tepsiye dokun. Onceden C ( F) isittiginiz firinda, dakika boyunca pisirin. Karniyarigi sicak servis yapin. Ayrica yaninda yogurt, ayran ya da cacik ve pilaf ile servis yapabilirsiniz. 2. GÖZLEME Gözleme is a savory traditional Turkish hand made and hand rolled pastry. Fresh pastry is rolled out, filled and sealed, then cooked over a griddle (sac). The name derives from the Turkish word göz meaning eye. It has several fillings such as; feta cheese, spinach- feta cheese, feta cheeseparsley, potatoes, minced meat and mushrooms. 3 yufka (Turkish phyllo pastry), 2 cups feta/ricotta/crumbling cheese, 1/3 cup fresh dill/parsley, finely chopped (optional), 6 tbsp canola oil for frying, 2 tsp soft butter (optional), Salt and black pepper to taste Mix the feta/ricotta/crumbling cheese and dill/parsley in a bowl. Add salt if the cheese is not salty also, sprinkle black pepper if desired. This filling will make 6 piece of Gozleme, so divide it into 6. Place the Turkish phyllo pastry on the counter or table and cut it from the middle to make two equal pieces. Then, sprinkle the filling all over. Fold the wide edges and close meeting each other. Fold the short edges and close the same way meeting the ends. You will form about a 6 inch length rectangle. Fold it in twoif desired you may spread butter between the layers. Use the same process for the remaining pastries. Use 1 tbsp oil for every piece of Gozleme and fry the both sizes. Serve warm. Gozlemes are good to go at breakfast, brunch or lunch. Tools: Pan

11 TURKCE 3 yufka, 2 su bardagi beyaz peynir/lor, ufalanmis, 1/3 su bardagi taze dere otu/maydanoz, ince dogranmis (istege bagli), 6 yemek kasigi sivi yag (tercihen kanola), 2 tatli kasigi yumusak tereyagi (istege bagli) Tuz ve karabiber Peynir/lor ve dere otu/maydanozu bir kasede karistirin. Eger peynir tuzsuz ise tuz ve arzuya gore karabiber ilave edin. Bu malzemeden toplam 6 tane gozleme yapilacagi icin malzemeyi goz karari altiya bolun. Yufkayi tezgah ya da masanin uzerine yayin ve ortasindan keserek iki esit parca elde edin. Sonra, orta kisimlarina ic malzemeyi yayin. Once genis kenarlarini ust uste gelecek sekilde ortaya dogru kapatin. Ardindan kisa kenarlarini ortada bulusturarak ve yine hafif ust uste gelecek sekilde katlayin. Yaklasik 2 karis boyunda bir dikdortgen elde edin ve son olarak bunu da ikiye katlayin (yapilisini gormek icin tiklayin). Arzu ederseniz katlarken ara katlarina tereyagi surebilirsiniz. Geri kalan iki yufkaya da ayni islemi uygulayin. Kizartma tavasina her gozleme icin 1 yemek kasigi sivi yag koyarak gozlemelerin her iki tarafini da kizartin. Sicak servis yapin. AFIYET OLSUN 3. NOAH'S PUDDING (ASURE) 2 ½ cup barley/wheat, ½ cup kidney beans, ½ cup chick peas, ½ cup rice, 6 cups sugar, ½ cup raisins, ½ cup dried apricots, washed and finely chopped, Skin of 2 orange, finely chopped, ½ cup black currant For garnish crushed walnuts, cinnamon and pine nuts In the evening, wash wheat/barley and rice, then place them in a pot covered with 2 inch of water. Place raisins, dried apricots, chick peas and kidney beans in different bowls and cover them with of 2 inch water. The next morning, wash the wheat/barley and rice and then drain. Place them in a pot, covered with 2 inch water and simmer it over low heat, till they are soft. Repeat the same procedure with chick peas, kidney beans, raisins and chopped orange skins in different pots. Then stir in dried apricots, black currants and all the ingredients you cooked to the rice and wheat/barley. Stir occasionally with a wooden spoon. You can adjust the thickness with adding more hot water. Finally stir in sugar and cook for 5-10 minutes. Transfer the Noah s pudding in small bowls or cups. Then, garnish with pine nuts, crushed walnuts and cinnamon. Keep Noah s Pudding in the fridge. Tools: 2 or 3 Pots,bowls for serving P.S: You can also use canned kidney beans and chick peas.

12 TURKCE 2 ½ su bardagi asurelik bugday, 1 cay bardagi kuru fasulye, 1 cay bardagi nohut, 1 cay bardagi pirinc, 6 su bardagi seker 1 cay bardagi cekirdeksiz kuru uzum, ½ su bardagi kuru kayisi, yikanip ufak dogranmis, 2 adet portakal kabugu, ince kiyilmis, 1 cay bardagi kus uzumu, washed, Suslemek icin cam fistigi, ceviz ici ve tarcin Aksamdan bir tencereye pirinc ve bugdayi koyun ve yikayin. Uzerini kaplayip, 4 parmak gececek sekilde su koyun. Ayri bir yerde kuru uzum ve kayisiyi (dogranmis) uzerini gececek kadar su koyup, islatin. Nohut ve fasulyeyi de ayni sekilde ayri kaplarda islatin. Ertesi sabah sisen bugday ve pirinci duru su cikana kadar yikayin ve suzun. Sonra uzerine 4 parmak gececek kadar su koyun ve orta ateste kaynatin. Kaynamaya baslayinca hafif atese alin ve bugdayla pirincler iyice yumusayana dek pisirin. Nohut ve fasulyeyi de ayri tencerelerde ayni sekilde su ilave ederek pisirin. Pistikten sonra kabuklari temizlenirse daha iyi olur. Uzum ve ince kiyilmis portakal kabuklarini da ayri yerlerde yumusayana dek haslayin. Sonra haslanan malzemelerin hepsini, kus uzumu ve kayisilari pisen pirinc ve bugdayin icine ilave edin. Tahta kasikla ara sira karistirarak kaynatin. Suyu az gelirse biraz sicak su ilave edip, kivamini istediginiz gibi ayarlayabilirsiniz. Son olarak sekeri ilave edin ve 5-10 dk daha kaynatin. Asureyi kaselere doldurun ve uzerini istediginiz sekilde tarcin, ceviz ici ve cam fistigi ile susleyin. Asureyi buzdolabinda muhafaza edin. AFIYET OLSUN NOT:Nohut ve fasulyeleri konserve de kullanabilirsiniz. 4. CUCUMBER SALAD WITH YOGURT (CACIK) 2 big cucumbers (~1/2 lb), chopped, 1 cup plain yogurt, ½ tsp dried mint/1 tsp fresh dill, 2 green onions, chopped (optional), 1/3 cup walnut, 1 tbsp lemon juice, 1-2 cloves of garlic, pressed, ½ tsp salt to taste, Olive oil mint leaf In a bowl; mix yogurt, salt, green onions, mint/dill and garlic. Take cucumber slices in a salad plate and drizzle with lemon juice. Then, pour the yogurt mixture over and garnish with walnuts. Put mint leaf and olieve oil on it Serve Cucumber Salad with Yogurt beside any kind of meat, chicken and vegetable dish. Tools:

13 A large and a small bowl TÜRKÇE CACIK 2 buyuk salatalik (~250 gr), rendelenmiş, 1 su bardagi yogurt, 1 cay kasigi kuru nane/1 tatli kasigi taze dere otu, dogranmis, 2 yesil sogan, dogranmis (istege bagli), 1/3 su bardagi ceviz, ufalanmis, 1 yemek kasigi limon suyu, 1-2 dis sarimsak, dovulmus, 1 cay kasigi tuz Bir kasede tuz, yogurt, nane/dere otu, yesil sogan ve sarimsagi karistirin. Dogranmis salatiklari salata tabagina alin ve limon suyunu uzerinde gezdirin. Yogurt karisimini uzerine dokun ve cevizleri serpin. Yogurtlu Salatalik Salatasi ni her cesit et ve sebze yemeginin yaninda servis yapabilirsiniz. 5 GULLAC(GÜLLAÇ) OTTOMAN TRADITIONAL DESSERT 10 gullac sheets - 1 ½ kg milk - 350g sugar - A cup of crumbled walnut - Pistachio and pomegranate for garnish Put milk and sugar (and 1 tbsp rosewater if you like) in a pot and heat it until the sugar melts. Stir it occasionally. It shouldn t be too hot to touch, so let it cool a little. When it gets warm enough, we can start to make our dessert. If you use it hot, your dessert gets mushy. Lay a gullac sheet on an average size tray. Wet it with the warm milk. Repeat this with five sheets. After the fifth one, spread the crumbled walnut on it. Then lay the rest five sheets one by one and wet each of them with milk. When you finish with the tenth one, pour the rest of the milk on it. They don t need to be very good in shape while arranging them in the tray. They will combine when they get wet with milk. After pouring the milk, you will see the sheets are rising, do not touch them. Cover it with stretch film and put it in refrigerator for at least 2 hours. Add pomegranates and pistachio on it. Tools: A large tray

14 GÜLLAÇ MALZEMELER 10-güllaç yufkası, 1,5 lt süt, 350g toz şeker, 1 fincan dövülmüş ceviz, nar taneleri, dövülmüş ceviz veya antep fıstığı hazırlanması: 1. süt ve şekeri kaynatın. vanilini ekleyip ılıtın. bir güllaç yaprağını parlak kısmı yukarı gelecek şekilde tepsiye serin. üzerine bir kepçe ılınmış sütten gezdirin. diğer yaprağı bunun üzerine koyup tekrar süt gezdirin. bu işlemi tüm yapraklar bitene kadar tekrarlayın. kalan sütü en üstteki yaprağın üzerine dökün. (süt fazla gelir diye merak etmeyin, yapraklar çok fazla süt çekiyor) tepsiyi buzdolabında 1,5 saat bekletin. 2. servisten önce üzerini nar taneleri ve dövülmüş ceviz (veya antepfıstığı) ile süsleyin. not:güllaç ince olsun isterseniz daha geniş bir tepsi kullanın. ayrıca yaprakların arasına nar veya ceviz koyarsanız güllacınız koyu renkli olacaktır.

15 Latvia cuisine

16 Latvia national meals 1. SAUERKRAUT SOUP (~4 PERS.) Because of the long and harsh winters products that can be stored for long periods have a crucial role in Latvian cuisine. Sauerkraut is such a product and that is why even in modern days we are preparing stodgy meals from them. Sauerkraut 500g, Onion 1 piece, Carrots 2 pieces, Potatoes 200g, Smoked streaky pork 200g, Salt, Water 1,5l Cut the meat in cubes and fry with grated carrots and chopped onion. When they are semi-finished, add water and cabbage and boil everything on slow heat for half an hour. Then add sliced potatoes and cook until potatoes soft. Serve with sour cream and fresh or dried herbs, depending on the season. SKĀBU KĀPOSTU ZUPA (~4 PERSONĀM) Latviešu virtuvē, garo un skarbo ziemu dēļ, nozīmīga loma ir produktiem, kurus ir iespējams uzglabāt ilgstoši. Skābēti kāposti ir šāds produkts un tāpēc arī mūsdienās no tiem ziemās gatavo sātīgus ēdienus. SASTĀVDAĻAS Skābi kāposti 500g, Sīpoli 1 gb, Burkāni 2gb, Kartupeļi 200 g, Cauraugusi kūpināta cūkgaļa vai eļļa, ja nevēlas gaļu 200g, Sāls, Ūdens 1,5l PAGATAVOŠANA Gaļu sagriež, apcep kopā ar rīvētiem burkāniem un sagrieztiem sīpoliem. Kad tie pusgatavi, pievieno ūdeni un kāpostus un vāra visu uz lēnas uguns pusstundu, pievieno sagrieztus kartupeļus un vāra līdz kartupeļi mīksti. Pasniedz ar skābo krējumu un svaigiem vai kaltētiem zaļumiem, atkarībā no sezonas.

17 2. BARLEY PORRIDGE (~ 4 PERSONS) Nourishing, healthy and basic meal. Barley 300g, 50g butter, Salt 1 tbsp., Onions 2 pcs, Smoked streaky pork meat (you can also use other meats or do without) 100g Rinse the barley groats in the colander, place in a pot, pour water and simmer for about 40 min. or until they are soft. When almost ready, add salt and butter. Serve with sauce prepared by finely cut onions and / or smoked meat and fried or serve with sour cream. MIEŽU PUTRAIMU PUTRA (~4 PERSONĀM) Sātīgs, veselīgs un bāzisks ēdiens. SASTĀVDAĻAS Miežu putraimi 300g, Sviests 50g, Sāls 1 ēdamk., Sīpoli 2 gb, Cauraugusi kūpināta cūkgaļa (var lietot arī citu gaļu vai iztikts bez) 100g PAGATAVOŠANA Putraimus noskalo caurdurī, liek katlā, aplej ar ūdeni un vāra uz lēnas uguns apmēram 40 min., jeb, kamēr tie ir mīksti. Kad gandrīz gatava, pievieno sāli, sviestu. Pasniedz ar čipsteriem, kurus gatavo smalki sagriežot sīpolus un/vai žāvēto gaļu un apcepot VAI ar skābo krējumu.

18 3. LAMB ROAST Lamb meat is not widely used, but it remains a traditional Latvian food. Lamb loin, Oil, Garlic, Tarragon, marjoram, Salt and pepper Marinade the lamb loin day before cooking with spices and oil. Heat the oven to 220C. Stuff the slices of garlic into the meat, wrap the loin in the foil and bake for 2.5 ha. Then open the foil and let the meat roast openly for 20 min to obtain nice brown crust. Serve with steamed vegetables or potatoes and salad. JĒRA GAĻAS CEPETIS Jēra gaļa nav visplašāk lietotā gaļa, taču tā ir tradicionāla latviešu virtuves sastāvdaļa. SASTĀVDAĻAS Jēra ciska, Eļļa, ķiploks, Estragons, majorāns, Sāls, pipari PAGATAVOŠANA Jēra cisku uz diennakti iemarinē garšvielās un eļļā. Cepeškrāsni uzkarsē uz 220C. Gaļu saspeķo ar ķiploka daivām, ietin folijā un cep 2,5ha. Tad attin vaļā un kādas 20min. apbrūnina. Pasniedz ar tvaicētiem dārzeņiem vai vārītiem kartupeļiem un salātiem. 4. FRESH BERRY JELLY WITH WHIPPED CREAM Latvia is rich with a variety of garden and wild berries. During the summer season we use them fresh, but in the winter frozen. Variety of fresh berries (forest and garden strawberries, black currants, blueberries, raspberries, currants, blackberries, etc.). 1kg, 1 liter of water, Sugar 200g + 50g, Potato starch 40g, Wiped cream 200g

19 Blend 200g berries, add 200g sugar and 800 ml of water and bring to the boil. Then mix 200ml of cold water with potato starch and add to the jelly stirring quickly. Bring everything to the boil. Remove from the fire just when the bubbles start to appear. Mix all fresh berries in to the jelly and let it cool. When cool serve with whipped cream. SVAIGU OGU ĶĪSELIS AR PUTUKRĒJUMU Latvija ar bagāta ar dažādām dārza un meža ogām. Sezonā tās lietojam svaigas, bet ziemā mūsdienās saldētas. SASTĀVDAĻAS Dažādas svaigas ogas (meža un dārza zemenes, upenes, mellenes, avenes, jāņogas, kazenes utt.) 1kg, Ūdens 1l, Cukurs 200g + 50g, Kartupeļu ciete 40g, Saldais krējums 200g PAGATAVOŠANA 200g ogu sablenderē, pieber 200g cukuru, uzvāra. Tad ātri maisot pielej 200ml auksta ūdens iejaukto kartupeļu cieti un uzvāra. Noņem no uguns, tikko parādījušies pirmie burbulīši. Piejauc pārējās svaigās ogas un visu atdzesē. Kad atdzisis pasniedz ar putukrējumu. 5. SEASONAL SALAD Latvians have retained the knowledge and traditions of the use of natural plants in cuisine. Mostly plants are used fresh in salads, yogurt cocktails, as well as soups, sauces, tea and etc.. carrot, cucumber, radish, sprouted seeds, spring onions, dill, spinach, rucola, salad leafs, Meadow herbs (nettle, dandelion, driven, pigweed, etc.). Sauce (1 person) Sour cream or wiped cream 30g, Salad mayonnaise 10g, Garlic, Salt, sugar, pepper, Mustard

20 Cut the greens and mix. Prepare the sauce and pour over. Salad can also be served with oil or any other salad dressing. SEZONAS SALĀTI Latvieši ir saglabājuši zināšanas un tradīcijas izmantot uzturā dabiskos augus. Pārsvarā to lieto svaigus salātos, kefīra kokteiļos, kā arī zupās, mērcēs, tējās utt. SASTĀVDAĻAS (daudzums un sastāvdaļas pēc iespējām un izvēles) burkāni, Gurķis, redīsi, Diedzētas sēklas, Lociņi, Dilles, Spināti, Rukola, Salātlapas, Pļavu zaļumi (nātre, pieneņu lapas, virza, balanda utt.) MĒRCEI 1 personai (taču var gatavot jelkādu salātu mērci, lietot tikai krējumu vai eļļu) Skābais vai saldais krējums 30g, Salātu majonēze 10g, Ķiploks, Sāls, cukurs, pipari (pēc garšas), Sinepes 1 tējkarote PAGATAVOŠANA Zaļumus sagriež un sajauc. Pagatavo mērci un pārlej. Var pasniegt arī ar eļļu vai jebkuru citu salātu mērci.

21 Polish cuisine Polish cuisine is a mixture of Eastern European (Lithuanian, Belarusian, Ukrainian, Hungarian, etc.) and German culinary traditions, with some Russian, Italian and Turkish influence due to historical reasons. It is rich in meat, especially chicken and pork, and vegetables (e.g. cabbage, tomatoes, cucumber, potatoes), as well as different kinds of noodles. It is related to other Slavic cuisines in usage of kasza and other cereals. The traditional cuisine generally is demanding and Poles allow themselves a generous amount of time to prepare and enjoy their festive meals. Important agricultural products eaten in Poland include potatoes, beetroots, cabbage, carrots, mushrooms, cucumbers and tomatoes. Boiled potatoes are the most commonly eaten side dish with meat, poultry, or fish. Cucumbers, seasoned with the herb, are the raw ingredients of dill pickles, for which the Poles are known throughout the world. Cucumbers or tomatoes are also eaten in a salad with sour cream, another staple of the Polish diet. Most Polish dinners (eaten about 12 p.m.) start with one of Poland's soups. These range from clear broth to thick soup so hearty it could be a meal itself. The best known is the beetroot soup called barszcz. Meat is an important part of the Polish diet. Pork is the most popular meat. Beef and chicken are also eaten regularly. The meat stew called bigos is often called the national dish of Poland. Other famous Polish meat dishes are golabki (cabbage leaves stuffed with ground meat and rice) and golonka (fresh ham served with horse-radish). The Polish cuisine is noted for superb dumplings, especially pierogi, which are made from noodle dough, stuffed with minced meat, chopped brined cabbage mixed with mushrooms, cottage cheese, or fruit, and boiled. One favorite variety is pierogi ruskie (Russian dumplings), with a stuffing of white cheese, potatoes and fried onion. Other popular vegetarian dishes include naleśniki (pancakes), pyzy (steamed dumplings made from potatoes) and knedle (dumplings stuffed with fruit). Poland is also renowned for its multifarious types of delicious bread: white, brown, whole meal, with raisins, prunes, sesame seeds, poppy seed... Pastries and cakes are a traditional type of dessert in Poland. Most often they are made from yeast dough (baba drożdżowa) but Poles like also apple Charlottes (szarlotka), cheesecakes (sernik). There are also Swiss-roll types with poppy seed (makowiec), dried fruit and nut fillings (rolada), mazurek, and gingerbreads (piernik). In this booklet we invite you to prepare and taste healthier version of Polish traditional dishes. Enjoy! POLSKA KUCHNIA krótka charakterystyka Polska Kuchnia jest połączeniem wielu kuchni narodowych, głównie Wschodnio-Europejskich (Litewska, Białoruska, Ukraińska, Węgierska, Rosyjska) oraz zachodnich (Niemiecka, Włoska) z elementami kuchni Biskiego Wschodu (np. Tureckiej). Obfituje w potrawy mięsne, zwłaszcza drób i wieprzowinę, w warzywa (m.in. kapusta, pomidory, ogórki, ziemniaki) oraz różnego rodzaju kluski. Podobnie jak w innych kuchniach słowiańskich Polacy jedzą kasze oraz inne ziarna. Generalnie, tradycyjna Kuchnia Polska jest dość wymagająca w przygotowaniu, ale Polacy z przyjemnością poświęcają czas na przyrządzanie dań aby cieszyć się jak najlepszym smakiem potraw. Warzywa odgrywają ważną rolę w Kuchni Polskiej, a są to głównie ziemniaki, buraki, kapusta, marchew, grzyby, ogórki oraz pomidory. Dość charakterystyczne danie to ogórki kiszone, z których Polacy są znani na całym świecie. Ponadto, ogórki wraz z pomidorami są najczęściej zjadanymi warzywami w Polsce, głównie w postaci sałatek ze śmietaną lub innym sosem. Obiad w Polsce (najczęściej jedzony około południa) zaczyna się od zupy. W Polskiej Kuchni zupa stanowi podstawę posiłku, a jej rodzajów jest bardzo wiele zaczynając od czystego rosołu a

22 kończąc na ciężkich zawiesistych zupach z mięsem. Najbardziej popularną zupą w Polsce, zwłaszcza w okresie letnim, jest barszcz. Mięso jest dość istotnym składnikiem polskiej diety. Najpopularniejszą i najczęściej spożywaną jest wieprzowina, zwłaszcza w bigosie (często uważanym za narodowe danie Polaków). Polacy regularnie jedzą także mięso drobiowe oraz wołowinę. Polska Kuchnia znana jest w świecie z wyjątkowych dań mącznych, szczególnie pierogów, które mogą być nadziewane zarówno mięsem jak i warzywami, owocami czy serem. Rozpowszechnionym w Polsce daniem wegetariańskim są naleśniki z serem i knedle z owocami. Polska znana jest także z bardzo dobrej jakości chleba w Polsce wypieka się chleb zarówno zwykły biały pszenny jak i wiele odmian ciemnego (żytniego) z różnymi dodatkami. Tradycyjnym rodzajem deseru jest w Polsce słodkie ciasto. Najczęściej wypiekane są babki drożdżowe, ale popularne są również szarlotki i serniki oraz odmiany szwajcarskiego ciasta rolady z różnym nadzieniem, a także piernik. Zapraszamy do przygotowania i rozsmakowania się w zdrowszych wersjach tradycyjnych polskich dań. Smacznego!

23 Polish national meals 1. APPETIZER: BEETROOT IN BALSAMIC SAUCE WITH BASIL Beetroot 2 big or 4 small, Balsamic vinegar 2 tablespoon, Olive oil 4 tablespoon, Honey 1 tablespoon, Garlic 1 clove, Basil 4 fresh leaves, Salt and freshly ground pepper to taste Wash the beetroots thoroughly, put into the pot, pour water so that they were completely covered and cook on low heat for about 35 minutes (you have to check them out with a knife, and should easily give a knock in beets). In the meantime prepare the sauce: 4 tablespoons olive oil and 2 tablespoon balsamic vinegar, one tablespoon honey and one crushed clove of garlic place everything into a small pot, heat gently till it gets denser constitution. When ready add 4 leaves of basil, earlier sliced. When beetroots are ready peel them and slice thinly (or cut them into cubes), add the sauce, sprinkle with salt and pepper to taste. STARTER: BURACZKI W SOSIE BALSAMICZNYM Z BAZYLIĄ Składniki: Buraczki 2 duże lub 4 małe, Ocen balsamiczny 2 łyżki, Oliwka z oliwek 4 łyżki, Miód 1 łyżka, Czosnek 1 ząbek, Świeża bazylia 4 listki, Sól i pieprz do smaku Umyj buraczki, włóż do garnka, zalej wodą tak aby znajdowały się całkowicie w wodzie i gotuj na małym ogniu przez około 35 minut (można sprawdzić nożem czy są już miękkie). Międzyczasie przygotuj sos: oliwę z oliwek, ocet balsamiczny, miód i zgnieciony czosnek umieść wszystkie składniki w małej misce i mieszaj tak długo aż wszystkie składniki dobrze się połączą. Na koniec dodaj pokrojoną drobno bazylię. Ugotowane buraczki obierz i pokrój w plasterki lub w kosteczkę, dodaj sos, przypraw sola i pieprzem.

24 2. BEETROOT COLD SOUP WITH EGG AND DILL 2 bunches of beetroot, juice of half lemon, 5 small cucumbers, bunch of radishes, bunch of dill, bunch of chives, 2 garlic cloves, crushed or pressed, 1 liter of buttermilk, salt and freshly ground pepper to taste, extra - hard-boiled eggs Wash beetroot, finely chop together with beetroot (beets, peel earlier). Put the pot, pour vegetable broth (pour enough of it to covered beetroot) and cook until soft for about minutes. Sets up the heat, add the lemon juice and leave to cool. Peel cucumbers, chopped into cubes or grate on a coarse mesh. Radishes chop or grate. Finely chop the herbs. To add a beetroot buttermilk with the other liquid, vegetables, herbs to taste with salt and pepper. Put a few hours in the refrigerator. Serve with boiled eggs. The cooler can also add horseradish, if you want to be more pronounced in flavor. ZUPA BURACZKOWA - CHŁODNIK 2 pęczki botwinki, sok z połowy cytryny, 5 małych ogórków gruntowych, pęczek rzodkiewki, pęczek koperku, pęczek szczypiorku, 2 ząbki czosnku, przeciśnięte przez praskę, litr maślanki lub kefiru, sól i świeżo zmielony pieprz do smaku, dodatkowo- jajka ugotowane na twardo Botwinkę myjemy, drobno siekamy razem z buraczkami (buraczki wcześniej obieramy ze skórki). Wrzucamy do garnka, zalewamy bulionem warzywnym (wlewamy go tyle, aby przykrył botwinkę) i gotujemy do miękkości przez około minut. Zestawiamy z ognia, dodajemy sok z cytryny i zostawiamy do ostudzenia. Ogórki obieramy, siekamy w kostkę lub trzemy na tarte o grubych oczkach. Rzodkiewki siekamy lub trzemy na tarte. Zioła drobno siekamy. Do maślanki dodajemy botwinkę wraz z pozostałym płynem, warzywa, zioła, doprawiamy do smaku solą i pieprzem. Wkładamy na kilka godzin do lodówki. Podajemy z ugotowanymi jajkami. Do chłodnika możemy dodać także chrzan, jeśli chcemy, aby był bardziej wyrazisty w smaku. 3.SALAD - RED CABBAGE WITH APPLE, ONION, OLIVE OIL AND PARSLEY 1/2 head of red cabbage, 1 small onion, 1 large apple, pinch of salt, parsley, pinch of pepper, 1 teaspoon lemon juice, 2-3 tablespoons of olive oil Red cabbage, wash and finely chop and sprinkle generously with salt. Put the bowl with chopped

25 cabbage aside for a few minutes. Then knead with hand to let go the juice and to soften the cabbage. peel and grate the apple on the large mesh. Slice the onions into small cubes. Mix the ingredients, add chopped parsley and olive oil. Season to taste with lemon juice and pepper. SAŁATKA CZERWONA KAPUSTA Z JABŁKIEM, CEBULĄ, OLIWKĄ Z OLIWEK I PIETRUSZKĄ Składniki: 1/2 główki kapusty czerwonej, 1 mała cebula, 1 duże jabłko, szczypta soli, szczypta pieprzu, 1 łyżeczka soku z cytryny, 2-3 łyżki oliwy z oliwek, Natka pietruszki Czerwoną kapustę myjemy, drobno szatkujemy i obficie posypujemy solą. Odstawiamy miskę z posiekaną kapustą na kilka minut. Następnie ugniatamy dłońmi, tak żeby kapusta puściła sok i trochę zmiękła. Jabłko obieramy ze skórki i ścieramy na tarce na dużych oczkach. Cebulę obieramy i kroimy w małą kosteczkę. Do kapusty dodajemy starte jabłko i posiekaną cebulkę, natkę pietruszki i mieszamy. Na koniec dodajemy oliwę. Doprawiamy do smaku sokiem z cytryny i pieprzem. 4. MEAT DISH - GOOSE WITH APPLES One young goose [my weighed 4.3 kg], salt and pepper, dried marjoram, 3 sour apples Thoroughly wash the inside and outside of the goose. Remove any remaining feathers - should they be. Dry with the paper towel. Cut the rump. Rub with salt and pepper - inside and out. Marjoram only in the inside. Set aside in a cool place for several hours, preferably a day. Peel the apples, remove the core and cut into thick - 1 cm - cubes, mix with spices. Fill the inside of goose with apples. It is good to sew the goose with a needle and thread. At about 4-5 h prior to consumption: Preheat oven along with an empty roaster to a temperature of 140 degrees. Put the goose into the roaster and cover with lid. Baking: 160 degrees C for 45 minutes per pound of meat and stuffing. Bake for one hour at 140 C, then for one hour at 160 C, then increased the temperature to 200 C and bake until it looks gold. During the last 20 minutes pour the goose with liquids from the roaster so that it was soft.

26 KACZKA PIECZONA Z JABŁKAMI Składniki: 1 młoda gęś [ok. 4,3 kg], sól, pieprz, suszony majeranek, 3 kwaśne lub kwaśno-winne jabłka [ok. 75 dag] Wykonanie: Dokładnie wymyć gęś w środku i na zewnątrz. Osuszyć najlepiej ręcznikiem papierowym. Odciąć kuper. Natrzeć solą i pieprzem - w środku i na zewnątrz. Majerankiem tylko w środku (nie żałować przyprawy), bo inaczej może się przypalić. Odstawić w chłodne miejsce na kilka godzin, najlepiej dobę. Jabłka obrać, usunąć gniazda nasienne, pokroić w grubą - 1cm - kostkę, wymieszać z przyprawami. Napakować wnętrze gęsi jabłkami. Warto zaszyć igłą z nitką. Na około 4-5 h przed konsumpcją rozgrzać piekarnik wraz z pustą gęsiarką do temperatury 140 stopni. Gęś włożyć do gęsiarki i przykryć. Pieczenie: 160 st. C przez 45 minut na każdy kilogram mięsa i farszu. Można piec przez godzinę w 140 st. C, potem przez godzinę w 160 st. C, następnie zwiększyć temperaturę do 200 st. C. Przez ostatnie 20 min polewać sokami z gęsiarki, tak aby gęś była delikatna. 5. DESSERT - TART WITH RASPBERRY AND BERRY Pastry: Flour 250g, Soft Butter -125g, Salt 1,2 tea spoon, Cold sour cream 3-4 tea spoons Filling: Raspberries, berry ab.400g, 2 eggs, Sweet cream (30%) 100ml, Flour 50g, Powdered sugar 100g Knead ingredients for pastry - sour cream add at the end. The pastry should be smooth and soft. The baking tin (diameter 26-28cm) paste with pastry. Start to heat the oven to the temp. 180st.C.Put the fruits onto the pastry, mix the eggs with cream, flour and powdered sugar and pour onto the fruits. Put the pastry into the oven and bake it for ab.40-45min. The tart is ready when the top of the tart is slightly reddish-brown. DESER - TARTA Z MALINAMI I JAGODAMI Składniki: Spód: 250 g mąki pszennej, 125 g miękkiego masła, 1/2 łyżeczki soli, ok. 3-4 łyżek zimnej śmietany Góra: g owoców jagodowych, 2 jajka, 100 ml śmietany 30%, 50 g mąki, 100 g cukru pudru

27 Ze składników na spód zagnieść ciasto - śmietanę dodając stopniowo na końcu. Ciasto powinno być gładkie i miękkie. Wylepić nim spód i boki formy do tarty o średnicy cm. Piekarnik nastawić na 180 st C. Owoce wsypać do formy, jajka zmiksować ze śmietaną, mąką i cukrem pudrem i wlać na owoce. Wstawić do piekarnika i piec minut. Ciasto jest upieczone, kiedy wierzch się dobrze zetnie i będzie rumiany.

28 Italian cuisine The Italian cuisine is largely based on the model of the Mediterranean diet which is represented visually by the Food Guide Pyramid Mediterranean diet is composed of Bread (better if whole grain), Pasta, Seasonal Vegetables, Seasonal Fruit, Legumes, Bluefish, Extra Virgin Olive Oil, Red Wine in moderation (1 glass a meal 125 ml). Italian Cuisine has a very large variety of dishes : starters - first courses - second courses - side-dishes - desserts with the same ingredients the way of cooking them varies according to Regions. RICETTE ITALIANE La cucina italiana si basa soprattutto sul modello della Dieta Mediterranea che è rappresentato visivamente dalla Piramide Alimentare. DIETA MEDITERRANEA è composta da Pane, Pasta, Verdure di stagione, Frutta di stagione, Legumi, Pesce (azzurro), Olio extra vergine di oliva, Vino rosso con moderazione (1 bicchiere a pasto 125 ml).

29 Italian national meals FIRST COURSE: PASTA WITH TOMATO SAUCE (4 p.) 320g of durum wheat pasta, 40g di extravirgin olive oil, Garlic as needed, Onion as needed, 200g of tomatoes, 40g of Parmesan cheese Put the unpeeled garlic clove in a saucepan Finely chop the onion Add a pinch of salt Add a little vegetable broth to prevent the onion from browning Add the pulped tomatoes Add the olive oil after cooking Cook the spaghetti slightly underdone in boiling water Pour the sauce over the spaghetti and serve it hot RICETTE PRIMO PIATTO : SPAGHETTI AL POMODORO (PER 4 PERSONE) Ingredienti: 320g di Pasta di Semola, 40g di Olio extra vergine di olive, Aglio q.b., Cipolla q.b., 200g di pomodoro, 40g di Parmigiano Modalità di preparazione: Porre in una casseruola l aglio intero Tagliare finemente la cipolla Aggiungere un pizzico di sale Fare appassire in poco brodo vegetale Unire la passata di pomodoro Aggiungere l olio alla fine della cottura

30 FISH-BASED SECOND COURSE: ACQUA PAZZA SEA BREAM (4 p.) 800 g of sea bream, 300 g of cherry tomatoes, garlic as needed, parsley as needed, salt as needed, 30 g. of olive oil, half a glass of water Clean, and gut the bream Put a pinch of salt, garlic and parsley in the belly Grease a baking tin or a heatresistant cooking dish and put in the bream Add cherry tomatoes, garlic, parsley, salt, water, and wine; Put in the oven at 220 for about min. SECONDO PIATTO A BASE DI PESCE ORATA ALL ACQUA PAZZA Ingredienti: 800 g di Orata, 300 g di pomodorini, Q.b. aglio, Q.b. prezzemolo, Q.b. sale, 30 g di olio, Mezzo bicchiere di acqua, Mezzo bicchiere di vino bianco (50 ml), (Q.B quanto basta). Modalità di preparazione: Pulire ed eviscerare l orata; Mettere all interno della pancia un pizzico di sale, aglio e prezzemolo; Prendere una pirofila (o teglia) cospargendo dell olio sul fondo e adagiare l orata; Aggiungere i pomodorini, aglio, prezzemolo, sale, acqua e vino; Infornare in forno a 220 per circa min.

31 MEAT-BASED SECOND COURSE: BEEF TAGLIATA WITH ROCKET AND PARMESAN CHEESE (4 p.) Beef Sirloin 500 g, A bunch of rocket 1, Parmesan shards 50g, Salt, pepper, Extra-virgin olive oil 20 g Put the sirloin in a non-stick pan and roast it evenly for about 2 min. Salt after cooking and cut it in slices of about 1 cm thick Wash and dry the rocket and lay it on the serving dish forming a bed Put the slices of sirloin on the bed of rocket Cover with Parmesan shards Drizzle with some extra-virgin olive oil Add some salt and pepper to taste and serve immediately SECONDO PIATTO A BASE DI CARNE: TAGLIATA RUCOLA E GRANA Ingredienti: Controfiletto di manzo 500 g, Fascetto di rucola 1, Grana a scaglie 50 g, Sale, pepe, Olio extravergine di oliva 20 g Modalità di preparazione: Adagiare il controfiletto in una padella antiaderente e farlo rosolare uniformemente per circa 2 min. Salare il controfiletto al termine della cottura e tagliarlo a fette di circa 1 cm di spessore Lavare e asciugare la rucola, disporla nei piatti da portata creando un letto Adagiare le fette di tagliata sul letto di rucola Ricoprire il tutto con le scaglie di grana Irrorare il piatto con un filo d olio extravergine di oliva a crudo Regolare di sale e pepe e servire subito

32 MEAT-BASED SECOND COURSE: MEATBALLS IN TOMATO SOUP (4 p.) 400 g of young beef, 200 g of breadcrumbs, 4 eggs, 20 g of olive oil, 80 g of tomato purée, 1 onion, Salt as needed, Parsley as needed Grind the meat, add the breadcrumbs, the egg, the minced parsley and season with salt and oil Shape the mixture into medium-size meatballs. In a pan, put the chopped onion in olive oil and stir gently until it gets softened and golden Add the tomato purée to the onion and bring it to boil. Add the meatballs to the sauce and cook for about 20/30 minutes on a low heat Serve the meatballs still hot with some tomato sauce SECONDO PIATTO A BASE DI CARNE: POLPETTE AL SUGO Ingredienti: 400 g di vitellone, 200 g di pangrattato, 4 uova, 20 g di olio di oliva, 80 g di conserva di pomodoro, 1 cipolla, Sale q.b., Prezzemolo q.b. Modalità di preparazione: Tritare la carne e condirla assieme al pangrattato, le uova, il prezzemolo tritato, sale e olio. Con l impasto ottenuto, formare delle palline di media dimensione. In una teglia, far soffriggere la cipolla con olio di oliva. 4.A questo punto, aggiungere al soffritto la conserva di pomodoro e portarlo alla bollitura. Aggiungere alla conserva le polpette, facendole cucinare per circa 20/30 minuti a fuoco lento. Servire calde con l aggiunta del sugo nel piatto. * Piatto prevalentemente plastico. Ha un alto contenuto di colesterolo e di sodio, quindi viene sconsigliato per chi ha alto rischio di contrarre malattie cardiovascolari. Oltre all elevato contenuto proteico, anche i lipidi sono in abbondanza. Evitare, pertanto, di assumere il piatto in caso di obesità.

33 STARTER OR SECOND COURSE: CAPRESE SALAD (4 p.) 100 g of tomatoes, 200 g of buffalo mozzarella or cow mozzarella, 10 g oil, Salt (as needed.), Basil (as needed), Oregano (to taste) (optional). Wash the tomatoes, remove the stem end, wipe them dry and cut them lengthwise into slices of about 1 cm. Cut the mozzarella into slices of about 1 cm. Rinse the basil. Layer alternating slices of tomatoes and mozzarella, on a large, shallow platter Add a basil leaf on each slice of mozzarella. Drizzle the salad with extra-virgin olive oil and season with salt and oregano, to taste. Put the salad in the fridge for about an hour before serving. Description of the dish A caprese salad can be served as a starter or sometimes as a second course (100 g of mozzarella). It is included in the dishes of the Neapolitan cooking tradition, in fact its name comes from the isle of Capri. It is a typical dish of the Mediterranean diet; delicious and very tasty, it is particularly suitable for the summer season as it is light and fresh. ANTIPASTO O SECONDO PIATTO: CAPRESE Ingredienti: 100 g di pomodoro, 200 g di mozzarella di bufala campana o vaccina, 10 g olio, Sale (q.b.), Basilico (q.b.), Origano (q.b.) (facoltativo). Modalità di preparazione: Lavare i pomodori, privarli del peduncolo verde, asciugarli ed affettarli nel senso della lunghezza ottenendo delle fette spesse circa 1 cm. Affettare la mozzarella a fette di 1 cm di spessore. Sciacquare il basilico. Sistemare in un piatto di portata le fette di pomodoro, alternandole con quelle di mozzarella. Sistemare una fogliolina di basilico su ogni fetta di mozzarella. Salare, spolverizzare con l origano ed irrorare tutto con l olio extravergine di oliva a filo. Trasferire l insalata caprese in frigo per circa 1 ora prima di servirla in tavola. Descrizione del piatto La caprese è un'insalata usata come antipasto che talvolta può essere servita anche come secondo piatto (100 g mozzarella). Tradizionalmente rientra nei piatti della cucina napoletana ed il nome di questo fresco piatto deriva dall'isola di Capri. E un piatto tipico della tradizione mediterranea, apprezzato e molto gustoso è particolarmente adatto durante la stagione estiva in quanto alimento leggero e fresco.

34 STARTER OR SECOND COURSE: SHRIMP SALAD (4 p.) Mixed salad as needed, Cherry tomatoes 400g, Carrots 400g, Green olives 180g, Cow mozzarella 200g, Prawns/shrimps 200g Carefully wash the salad Chop julienne carrots Cut the mozzarella in cubes Stone the green olives Put everything in a bowl and add the prawns / shrimps which have already been boiled in a little water Dress with extra virgin olive oil, salt and pepper ANTIPASTO O SECONDO PIATTO: INSALATONA CON GAMBERETTI Ingredienti: Insalata mista q.b., Pomodorini 400 g, Carote 400 g, Olive verdi 180 g, Mozzarella vaccina 200 g, Gamberi/gamberetti 200 g Modalità di preparazione: Lavare con cura la verdura Tagliare le carote alla julienne Tagliare a pezzi la mozzarella Snocciolare le olive verdi Mettere il tutto in una terrina e aggiungere i gamberetti/gamberi precedentemente lessati in poca acqua Condire con olio extra vergine di oliva, sale, pepe

35 DESSERT: TIRAMISÙ CHEESECAKE (4 p.) 3 eggs, 30 g of sugar, 300 g of mascarpone cheese, 200 g of savoiardi biscuits, coffee as needed, bitter cocoa powder as needed Break the eggs and separate whites from yolks. Whip the whites to a stiff peak with ½ a spoon of sugar. Separately, beat the yolks with the remaining sugar, then add the mascarpone cheese and mix thoroughly. Add the whipped whites and continue to mix everything with a spoon or a whisk. Dip the savoiardi biscuits (one at a time) in the cold coffee, layer them in a tray and cover with mascarpone cream. Alternatively layer biscuits and cream. Put the cheesecake in the fridge for at least 2 hours, then sprinkle the top with cocoa powder before serving. DESSERT: TIRAMISU Ingredienti: 3 uova, 30 g di zucchero, 300 g di mascarpone, 200 g di savoiardi, Cacao Q.B., Caffè Q.B. Modalità di preparazione: Prendete le uova e separate i tuorli dagli albumi. Montate gli albumi a neve con 1/2 cucchiaio di zucchero. A parte, montate i tuorli con lo zucchero rimasto, poi aggiungete il mascarpone e mescolate bene. Ora aggiungete anche gli albumi montati a neve, continuando a mescolare con un cucchiaio o una frusta da cucina. Inzuppate i savoiardi uno alla volta nel caffè ed adagiateli in uno stampo a formare uno strato; coprite questo strato con la crema al mascarpone. Continuate a creare strati alternati di biscotti e crema. Mettete in frigorifero per almeno 2 ore, quindi spolverizzate la superficie del dolce con il cacao prima di servire.

36 ALL-IN-ONE COURSE: PIZZA MARGHERITA (4 p.) For the dough: 500g of sifted 00 (finely-ground) flour, 25g of brewer s yeast, 20g of extra-virgin olive oil, salt as needed: q.b., warm water as needed For the topping: 200g of buffalo mozzarella, 250g of peeled tomatoes ( or tomato purée), 10g of extravergin olive oil, ( basil leaves ) oregano as needed Prepare the dough for the pizza Put the peeled tomatoes ( or the tomato purée) in a bowl and season it with salt and 4 spoons of oil After the dough has risen, shape it into a flat even circle of the diameter of 30 cm Put the dough in a baking tray previously greased with oil Put the tomato purée and the cubes of mozzarella on the dough Bake it in a pre-heated oven for 15 minutes at 250 C Take the pizza out of the oven and add some basil leaves PIZZA MARGHERITA Ingredienti: 500g di farina tipo 00 setacciata, 25g di lievito di birra, 20g di olio extra vergine d oliva, 25g di lievito di birra, sale: q.b., acqua tiepida: q.b., Per la farcitura: 200g di mozzarella di bufala, 250g di pomodori pelati, 10g di olio extra vergine d oliva, Origano: q.b. Modalità di preparazione: Preparare l impasto per la pizza Porre la passata di pomodoro in una ciotola e condirla con 4 cucchiai di olio e sale Dopo la lievitazione dell impasto, dargli una forma a cerchio con diametro di 30 cm Porre l impasto in una teglia leggermente unta di olio Porre la passata di pomodoro e la mozzarella tritata a dadini sopra l impasto Infornare nel forno già caldo la pizza per 15 min a 250 C Rimuovere la pizza dal forno e a fine cottura aggiungere le foglie di basilico

37 Portuguese cuisine Portuguese cuisine, although it is confined to a relatively small geographical area, has Mediterranean influences (including the so-called "Mediterranean diet") and also Atlantic, as is visible in the amount of fish consumed traditionally. Much has changed since Strabo referred to as a Lusitanian people that fed on acorns. The base of the Mediterranean cuisine, based on the trilogy of bread, wine and oil, is repeated throughout the national territory, adding the vegetables you like in various soups, and fresh fruit. The meat and offal, especially pork, also comprise a set of dishes and regional delicacies, which brings out the hams and sausages. With the advent of maritime discoveries, the Portuguese cuisine quickly integrated use sometimes almost excessive, spices and sugar, and other products, such as beans and potatoes, which were adopted as core products. Note that the variety of regional dishes can be seen even in restricted areas. Two neighboring cities can present, under the same name, dishes that can differ considerably in the way of quilting, although sharing the same basic recipe. Generalizations are not always correct: the various regional cuisines vary greatly in the same region. A COZINHA PORTUGUESA A cozinha portuguesa, ainda que esteja confinada a um espaço geográfico relativamente pequeno, possuir influências mediterrânicas (incluindo-se na chamada dieta mediterrânica ) e também atlânticas, como é visível na quantidade de peixe consumida tradicionalmente. Muito mudou desde que Estrabão se referiu aos Lusitanos como um povo que se alimentava de bolotas. A base da gastronomia mediterrânica, assente na trilogia do pão, vinho e azeite, repete-se em todo o território nacional, acrescentando-se-lhe os produtos hortícolas, como em variadas sopas, e os frutos frescos. A carne e as vísceras, principalmente de porco, compõem também um conjunto de pratos e petiscos regionais, onde sobressaem os presuntos e os enchidos. Com o advento das descobertas marítimas, a culinária portuguesa rapidamente integrou o uso, por vezes quase excessivo, de especiarias e do açúcar, além de outros produtos, como o feijão e a batata, que foram adotados como produtos essenciais. Note-se que a variedade de pratos regionais se verifica mesmo em áreas restritas. Duas cidades vizinhas podem apresentar, sob o mesmo nome, pratos que podem diferir bastante na forma de confeção, ainda que partilhem a mesma receita de base. As generalizações nem sempre estão corretas: as diversas culinárias regionais variam muito na mesma região.

38 Portuguese national meals EDIBLE CRABS STUFFED (6 p.) 1 edible crab, 1/2 bunch parsley, chopped, 250g peeled shrimp and 2 tablespoons all chopped olives, chopped 1 boiled egg, bread crumbs and crumbled qs; cocktail sauce to taste Cook the shrimp shells and is, in the same water cook the crab, opens, and separate the legs. Carapace remove a bag of black sand which is by the mouth, then remove to a bowl all the edible inside the shell. Mix up the soft parts which are in the shell, with the meat that takes the large paws and the remaining ingredients to the sauce pink. Put the filling into the shell, and put this on a plate on lettuce leaves and garnish with the remaining back paws fine previously battered or bruised for crabs. Serve accompanied with slices of toasted bread. SAPATEIRA RECHEADA (6 p.) Ingredientes: 1 Sapateira, 1/2 molho de salsa picadinha, 250g miolo de camarão e 2 colheres de azeitonas tudo picadinho; 1 ovo cozido picadinho, miolo de broa bem esfarelada q.b; molho de cocktail q.b Confeção: Coze-se o camarão e descasca-se, na mesma água cozer a sapateira, abre-se, e separam-se as patas. Da carapaça retire um saquinho de areia preto que está junto à boca, de seguida, retire para uma tigela todo o comestível dentro da carapaça. Misturem-se as partes moles, que ficam na casca, com a carne que se tira das patas grossas e os restantes ingredientes ao molho rosa. Ponha o recheio na casca, e ponha esta num prato sobre folhas de alface e à volta decore com as restantes patas finas previamente golpeadas ou estaladas da sapateira. Sirva acompanhada com fatias de pão torrado.

39 GREEN CABBAGE (24 p.) 3 kg Potatoes, Water 3 liter, Green cabbage 600 g, Onion 3 units; 6 cloves garlic, smoked meat 3 units; Oil 6 dl; Salt to taste Peel the potatoes, onions and garlic; - Cut into pieces; - Bake the potatoes, onions, garlic and chorizo in salted water; - Green Wedge broth; - Remove the sausage and mash the base; - Add a little olive oil; - Cut the sausage into slices; - Check the seasoning; - Mix the cabbage and sausage. At the end, add olive oil in raw. CALDO VERDE (24 p.) Ingredientes: Batatas 3 kg; Água 3 l; Caldo Verde 600 g; Cebola 3 unidades; Alho 6 dentes, Chouriço de carne 3 unidades; Azeite 6 dl; Sal q.b. Confeção: Descasque as batatas, as cebolas e os alhos; - Corte em pedaços; - Coza as batatas, as cebolas, os alhos e o chouriço em água temperada com sal; - Entale o caldo verde; - Retire o chouriço e triture a base; - Junte um pouco de azeite; - Corte o chouriço às rodelas; - Retifique os temperos; - Misture a couve e o chouriço. No final, adicione azeite em cru.

40 BOILED CODFISH WITH EVERYONE (1 p.) ½ put cod loin; 100g potatoes, 50g of beans chickpeas soaked; 200g kale or turnip greens, ½ carrot, 1 egg, 1 small onion, 1 clove garlic, to taste extra virgin olive oil, qs vinegar, qs parsley, salt Bake cod soaked beforehand and set aside. Bake potatoes, sprouts, carrots and eggs. Chop the onion, garlic, parsley and set aside. Cook the chickpeas and drain the water. Cooked all, mount the dish with all the ingredients: cod, beans, greens, potatoes, eggs and carrots. Garnish by sprinkling with onion, garlic and parsley. Serve with olive oil and vinegar on the side. BACALHAU COM TODOS (1 p.) Ingredientes: ½ posta de lombo de Bacalhau; 100g batata, 50g de grão-de-bico demolhado; 200g couve-galega ou grelos, ½ cenoura, 1 ovo, 1 cebola pequena, 1 dente alho, q.b. azeite virgem extra, q.b. vinagre, q.b. salsa; sal Confeção: Coza o bacalhau previamente demolhado e reserve. Coza as batatas, os grelos, as cenouras e os ovos. Pique a cebola, os alhos, a salsa e reserve. Coza o grão-de-bico e escorra a água. Cozido tudo, monte o prato com todos os ingredientes: bacalhau, grão, grelos, batatas, ovos e cenouras. Enfeite polvilhando com a cebola, os alhos e a salsa picada. Sirva com o azeite e vinagre à parte.

41 PORK SIRLOIN STUFFED WITH SMOKED SAUSAGES (12 p.) 3 kg pork loin, chorizo meat 2, black pudding 1 unit, 1 Sausage, 3 onions, Salt to taste, Pepper to taste, paprika or tomato pulp qs, 3 dl white wine, Garlic 6 cloves, 2 bay leaves, to taste Flour, Potatoes 2.5 kg; Greens 3 sauces; rice needle and dried fruit to taste, vegetable broth for the rice to taste Open the tenderloin in half, making a hole lengthwise with a knife or a gun; - Chop the sausage meat, sausage and black pudding, all along, - Fill the loin stuffed with these; - Peel and chop the garlic; - Season the pork loin with garlic, salt, pepper, bay leaf, paprika and white wine - marinate a few hours; - Peel and cut the onions into rings; - Arrange on a tray; - Place the tenderloin on top of onions; - Bar loin with lard; - Bake at 170 º C; - Refresh with marinade, whenever necessary; - When baked, remove the pork from the oven; Barbecue Sauce: Put all the onions and the juices that are in the pan, a pot, - Add a little water and bring to light boil; - Turn the sauce with a tablespoon of flour (previously dissolved in a little cold water) and grind; - Check the seasoning; - Cut the tenderloin into slices and drizzle with sauce; - Serve with rice Arabic potato baker and sprouts; Make the plate harmoniously with loin, potatoes and greens, rice goes to the side. LOMBO DE PORCO RECHEADO COM ENCHIDOS (12p.) Ingredientes: Lombo de porco 3 kg, Chouriço de carne 2, Morcela 1 unidade, Alheira 1, Cebolas 3, Sal q.b., Pimenta q.b., Colorau ou polpa tomate q.b., Vinho branco 3 dl, Alhos 6 dentes, Louro 2 folhas, Farinha q.b.; Batatas 2,5 kg; Grelos 3 molhos; Arroz agulha e frutos secos q.b; caldo vegetal para o arroz q.b. Confeção: Abra o lombo no meio, fazendo um buraco longitudinal, com uma faca ou um fuzil; - Pique o chouriço de carne, a morcela e a farinheira, tudo junto; - Recheie o lombo com estes enchidos; - Descasque e pique os alhos; - Tempere o lombo com o alho, o sal, a pimenta, o louro, o colorau e o vinho branco; - Deixe marinar umas horas; - Descasque e corte em rodelas as cebolas; - Disponha num tabuleiro; - Coloque o lombo por cima das cebolas; - Barre o lombo com banha; - Asse a 170º C; - Refresque com a marinada, sempre que for necessário; - Quando estiver assado, retire o lombo do forno; Molho do Assado: Coloque toda a cebola e os sucos que estiverem no tabuleiro, numa panela; - Junte um pouco de água e leve a lume a ferver; - Ligue o molho com uma colher de farinha (previamente dissolvida num pouco de água fria) e triture; - Retifique os temperos; - Corte o lombo em fatias e regue com molho; - Sirva com arroz árabe, Batata padeiro e os grelos salteados; Emprate harmoniosamente o lombo, a batata e os grelos; o arroz vai ao lado.

42 FRENCH TOAST (12 p.) 2 breads bludgeon; 1 l of milk, 6 whole eggs, oil qs for frying Cinnamon and sugar sanded to sprinkle the proportion of 4 parts sugar to 1 part powdered cinnamon Get up bread with two days notice. Slices are cut obliquely to become long, and with the proper thickness. Placed in a tray and showering with cold milk so that they are well soaked. Then beat the eggs. Picks up the bread slices, squeeze it a little between your palms, passing by the well beaten egg and then frying them in hot oil, turning them to stay well browned on both sides. Trickle up and dusted with the mixture of cinnamon and sugar. Accompany with sauce. SAUCE CORK: 0.5 Kg of sugar, 3 dl water; One orange peel, 1 cup port wine sweet. Mix the sugar with the water and orange peel, leads up to the boil and let it boil for three minutes. Joins Port wine, let it boil and remove from the heat. Use cold. RABANADAS (12 p.) Ingredientes: 2 Pães de cacete; 1 l de leite; 6 ovos inteiros; Óleo q.b. para fritar Açúcar areado e canela para polvilhar na proporção de 4 partes de açúcar para 1 parte de canela em pó Confeção: Arranja-se pão com dois dias de antecedência. Cortam-se as fatias obliquamente, para as tornar compridas, e com a espessura adequada. Colocam-se num tabuleiro e regam-se com leite frio, de modo a ficarem bem demolhadas. Em seguida, batem-se os ovos. Pega-se nas fatias de pão, que se espremem um pouco entre as palmas das mãos, passando-as bem pelo ovo batido e fritando-as de seguida em óleo bem quente, virando-as para ficarem bem douradinhas de ambos os lados. Escorrem-se e polvilham-se com a mistura de açúcar e canela. Acompanham-se com molho. MOLHO DE RABANADAS: 0,5 Kg de açúcar; 3 dl de água; Uma casca de laranja; 1 cálice de vinho do Porto doce. Mistura-se o açúcar com a água e a casca de laranja, leva-se ao lume e deixa-se ferver durante três minutos. Junta-se o vinho do Porto, deixa-se levantar fervura e retira-se do lume. Usar frio.