Authors students of Czech Republic – England – Greece – Italy – Poland – Slovakia Spain – Sweden – Turkey – Wales 2 HEALTHY COOKERY BOOK This is the result of a joint school activity across all ten partner countries. Teachers and students worked together to plan and carry out these various recipes according to their own tradition, habits and customs, preferring healthy and local food. This collection is organized in sections: breakfast options, starter, single course, first course, second course, side dishes, fruit and dessert. The main purpose of this book is to come to know, discover and taste the great variety of healthy European cuisine. Enjoy your meal! Buon appetito! Buen provecho! Dobrou chut’! Mwynhewch eich pryd! Afiyet Olsun! Smacznego! Smaklig måltid! καλή όρεξη! Dobrú chuť! 3 4 NAME Havregrynsgröt med äppelmos / Oatmeal Porridge with applesauce CLASSIFICATION Husmanskost Frukost / Traditional Swedish Breakfast INGREDIENTS 4 persons INGREDIENSER 4 personer 400 ml Rolled oats 4 dl Havregryn 900 ml Water 9 dl Vatten 5 ml Salt 1 tsk Salt Serve with: Servera med: Milk and for example: Mjölk och exempelvis: Butter, Blueberries, Applesauce, Smör, Blåbär, Äppelmos, Banan Banana, Sugar, Syrup, Jam Socker, Sirap,Sylt For the Applesauce: Till Äppelmos: 500 g Apples 500 g Äpplen 50 ml Water ½ dl Vatten 30 ml Caster sugar 2 msk Socker 10 ml Vanilla sugar 2 tsk Vaniljsocker STEPS TO DO IT GÖR SÅ HÄR 1. Add oats and salt in cold water in a saucepan. 1. Lägg havregrynen i kallt vatten i en kastrull och 2. Bring to boil and simmer over low heat for about tillsätt saltet. 3 minutes. 2. Koka upp och låt sjuda på svag värme i ca 3 3. Serve with cold milk and, for example, minuter. applesauce. 3. Servera med kall mjölk och exempelvis äppelmos. Applesauce made in a microwave: Äpplemos i micro: 1. Peel the apples and cut them into cubes. 1. Skala äpplena och skär dem i tärningar. 2. Pour all ingredients in a microwave safe bowl. 2. Häll alla ingredienser i en microsäker skål. 3. Set the bowl in the microwave without a lid and 3. Ställ skålen i micron utan lock och kör på hög effekt run on high power until the apples are soft. tills äpplena är mjuka. 4. Stir the applesauce and set it to cool. 4. Rör äppelmoset och ställ att kallna. PHOTOGRAPHS Havregrynsgröt. Med äpplemos/sylt. Med smör. Med blåbär. Oatmeal Porridge. With applesauce/jam. With butter. With blueberries. Frukostförslag / Breakfast suggestions. Havreplanta / Oat plant. Havregryn / Rolled oats. 5 NAME CARROT – FRUIT JUICE A’LA KUBUŚ / MARCHWIOWY SOK A’LA KUBUŚ CLASSIFICATION DRINKS FOR BREAKFAST NAPÓJ NA ŚNIADANIE For the complexion and for health, not only for our kids - pasteurized purée carrot-fruit juice a'la kubuś. It is fresh even up to the week. Na cerę i na zdrowie, nie tylko dla naszych pociech - pasteryzowany przecierowy sok marchwiowo-owocowy a'la kubuś. Zachowuje świeżość nawet do tygodnia. INGREDIENTS SKŁADNIKI 200 g carrot 200 g marchwi 350 g apples 350 g jabłek 100 g bananas 100 g bananów 100 ml lemon juice 100 ml soku z cytryny water woda STEPS TO DO IT SPOSÓB WYKONANIA Peeled carrot, apples, bananas throw into the food Obraną marchew, jabłka, banany wrzucić do malaksera. processor. Add 750 ml of boiling water and cook 7 Dodać 750 ml wrzącej wody i gotować 7 min. Dodać min. Add the lemon and mix through 1 min. Fill with cytrynę i miksować przez 1 min. Uzupełnić wrzątkiem do 2 boiling water up to 2 litres and pasteurize through 5 litrów i pasteryzować przez 5 min. (temp. 100°C). min. ( temp. 100 ° C). Gorący sok przelewamy do butelek. Po wystudzeniu można We are pouring the hot juice into the bottles. After przechowywać w lodówce do tygodnia. cooling down it is possible to refrigerate up to the week. Można dodawać owoce sezonowe np: kilka truskawek lub It is possible to add seasonal fruit eg. a few jedną brzoskwinię, pomarańczę. strawberries or one peach or orange. PHOTOGRAPHS 6 NAME Pagáče – Salt cake CLASSIFICATION Snack suitable to serve with tea INGREDIENTS INGREDIENCIE 1000 g fine flour 1000 g hladkej múky 200 g medium flour 200 g polohrubej múky 750 g butter 750 g masla 500 g sour cream 500 g kyslej smotany 2 whole eggs 2 celé vajíčka 42 g yeast yeast 42 g kvasnice 2 teaspoons salt 2 malé lyžičky soli For the glaze another egg Vajce na potretie STEPS TO DO IT POSTUP Mix the dough: Mix flour, brumble the yeast into it, Do múky namrvíme droždie a pridávame maslo. Potom add butter. Add the sour cream and eggs and salt. pridáme kyslú smotanu, vajcia a soľ. Cesto necháme stáť v Leave the dought for at least 1 hour in the fridge. chladničke dlhšiu dobu. Knead the dough, roll it, move 2 times. Rolled out, Zamiesime cesto, rozvaľkáme, preložíme 2 krát. cut out small wheels, brush with egg, springle with Vyvaľkáme, vykrajujeme kolieska, potrieme vajíčkom, sesame seeds.Bake in a pre-heated owen at 200°C posypeme sezamom. Pečieme pri teplote 200°C 30 až 35 for 30 – 35 min min PHOTOGRAPHS 7 NAME MOUSE EGGS / MYSZKI Z JAJEK CLASSIFICATION BREAKFAST ŚNIADANIE On lettuce leaves it will find clever and interesting mice that will taste to small poor eaters. Sprytne myszki na liściach sałaty zaciekawią i posmakują małym niejadkom. INGREDIENTS SKŁADNIKI eggs jajka radish rzodkiewka chives szczypiorek STEPS TO DO IT SPOSÓB PRZYGOTOWANIA First boil hard eggs , slice radish. On the top of eggs Najpierw ugotuj jajka na twardo. Następnie pokrój make the small cuts for ears and the tail. On the ears rzodkiewkę w plasterki. Potem na wierzchu jajka zrób insert radishes and on the back a small chive .Cut nacięcia na uszy i włóż rzodkiewkę, a szczypiorek z tyłu radish on a small pieces for nose, eyes and mouth. jako ogonek. Na samym końcu ukrój mały kawałek rzodkiewki na nos, oczy i buzię. Enjoy your meal!!! Smacznego!!! PHOTOGRAPHS 8 NAME Fitness müsli s jogurtem Müsli with yogurth CLASSIFICATION Zdravá snídaně Healthy breakfast INGREDIENTS INGREDIENCE 100g fitness müsli 100g fitnes müsli 1glass of fruit yoghurt 1 ovocný jogurt STEPS TO DO IT POSTUP Pour müsli into a bowl, add the fruit, mix it with Müsli vsypeme do misky, přidáme ovocný jogurt, yoghurt. In summer add fruit. zamícháme. V létě nazdobíme ovocem. PHOTOGRAPHS 9 NAME Knäckebröd / Crispbread CLASSIFICATION Typiskt svenskt bröd / Typical Swedish Bread for breakfast and meals INGREDIENTS 8 pc INGREDIENSER 8 st 200 ml Lukewarm water 2 dl Fingervarmt vatten 15 ml Oil 1 msk Olja 5 ml Salt 1 tsk Salt 25 g Yeast ½ pkt Jäst 300 ml Rye flour 3 dl Rågmjöl 250-300 ml Plain white flour 2 ½ - 3 dl Vetemjöl STEPS TO DO IT GÖR SÅ HÄR 1. Pour lukewarm water, 37°C, in a bowl, add oil 1. Häll fingervarmt vatten, 37°C , olja och salt i en skål. and salt. Stir. Rör om. 2. Crumble the yeast into the water-/oilmixture and 2. Smula ner jästen och rör om. stir. 3. Tillsätt rågmjöl och vetemjöl, arbeta degen tills den 3. Add rye flour and plain white flour and knead the släpper skålen. Använd gärna elvisp med degkrokar. dough until it releases the bowl. Use a mixer 4. Låt jäsa i minst 20 minuter. with dough hooks. 5. Sätt ugnen på 250°C. Lägg bakplåtsduk på en plåt eller 4. Let rise for at least 20 minutes. smörj en plåt. 5. Preheat the oven to 250°C. Grease a baking 6. Ta upp degen på mjölat bakbord. Knåda och dela den i plate or use baking paper. 8 bitar. 6. Place the dough on floured surface. Knead the 7. Forma varje bit till en bulle. dough and divide it into 8 pieces. 8. Vänd bullarna i rågmjöl och kavla varje bulle till en tunn 7. Shape each piece into a bun. kaka. Mjöla och vänd, så att degen inte fastnar. 8. Turn each bun in rye flour and roll it into a round 9. Kavla till sist med en kruskavel eller nagga med en shape. Flour and turn, so the dough does not gaffel. stick. 10. Gör eventuellt ett hål i mitten. 9. Finally, roll the dough with a peg roll pin or prick 11. Lägg direkt på plåtar och grädda efterhand mitt i ugnen with a fork. ca 5 minuter eller tills de fått färg. 10. If you want to hang them up, make a hole in the 12. Låt svalna på ett galler utan bakduk. middle. 11. Put directly on baking sheets and bake them in the middle of the oven, about 5 minutes or until the surface is golden brown. 12. Let the crispbreads to cool on a rack without a tea towel. PHOTOGRAPHS Kruskavel / Peg (Ripples) rolling pin 10 NAME SPONGE-CAKE - BIZCOCHO CLASSIFICATION Breakfast INGREDIENTS INGREDIENTES -1natural or lemon yoghourt -1 yogurt natural -1 glass of yoghourt of oil -1 vaso de yogurt con aceite -3 glasses of yoghourt with flour -3 vasos de yogurt con harina -2 glasses of yoghourt with sugar -2 vasos de yogurt con azúcar -3 eggs -3 huevos -1 packet of baking powder -1 sobre de levadura en polvo STEPS TO DO IT PASOS 1º Mix the eggs , yoghourt ,sugar and oil with the 1º Mezclar los huevos, yogurt, azúcar y aceite con la mixer. batidora. 2º Mix the flour with the baking powder. 2º mezclar la harina y la levadura. 3º Add the flour and the baking to the first mixture, 3º Añadir la harina y la levadura a la primera mezcla y mix it with the mixer. mezclar con la batidora. 4º grease the cake tin with butter. 4º untar el molde con mantequilla.