COOKERY BOOK "HEALTHY LEARNING,HEALTHY FUTURE"

 

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This book has been built with the cooperation of the 10 schools participating in the Comenius project "HEALTHY LEARNING, HEALTHY FUTURE". Authors students of Czech Republic – England – Greece – Italy – Poland – Slovakia - Spain – Sweden – Turkey – Wales

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authors students of czech republic ­ england ­ greece ­ italy ­ poland ­ slovakia spain ­ sweden ­ turkey ­ wales

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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 dobrú chu 3

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name classification ingredients 400 900 5 ml ml ml rolled oats water salt havregrynsgröt med äppelmos oatmeal porridge with applesauce husmanskost frukost traditional swedish breakfast 4 persons ingredienser 4 9 1 dl dl tsk havregryn vatten salt 4 personer serve with milk and for example butter blueberries applesauce banana sugar syrup jam for the applesauce 500 g apples 50 ml water 30 ml caster sugar 10 ml vanilla sugar steps to do it 1 2 3 add oats and salt in cold water in a saucepan bring to boil and simmer over low heat for about 3 minutes serve with cold milk and for example applesauce servera med mjölk och exempelvis smör blåbär Äppelmos banan socker sirap,sylt till Äppelmos 500 g Äpplen ½ dl vatten 2 msk socker 2 tsk vaniljsocker gÖr sÅ hÄr 1 2 3 lägg havregrynen i kallt vatten i en kastrull och tillsätt saltet koka upp och låt sjuda på svag värme i ca 3 minuter servera med kall mjölk och exempelvis äppelmos applesauce made in a microwave 1 2 3 4 peel the apples and cut them into cubes pour all ingredients in a microwave safe bowl set the bowl in the microwave without a lid and run on high power until the apples are soft stir the applesauce and set it to cool Äpplemos i micro 1 2 3 4 skala äpplena och skär dem i tärningar häll alla ingredienser i en microsäker skål ställ skålen i micron utan lock och kör på hög effekt tills äpplena är mjuka rör äppelmoset och ställ att kallna photographs havregrynsgröt oatmeal porridge med äpplemos/sylt with applesauce/jam med smör with butter med blåbär with blueberries frukostförslag breakfast suggestions havreplanta oat plant havregryn rolled oats 5

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name classification carrot ­ fruit juice a la kubu marchwiowy sok a la kubu drinks for breakfast napÓj na niadanie for the complexion and for health not only for our kids pasteurized purée carrot-fruit juice a la kubu it is fresh even up to the week na cer i na zdrowie nie tylko dla naszych pociech pasteryzowany przecierowy sok marchwiowo-owocowy a la kubu zachowuje wieo nawet do tygodnia ingredients 200 g carrot 350 g apples 100 g bananas 100 ml lemon juice water steps to do it peeled carrot apples bananas throw into the food processor add 750 ml of boiling water and cook 7 min add the lemon and mix through 1 min fill with boiling water up to 2 litres and pasteurize through 5 min temp 100 ° c we are pouring the hot juice into the bottles after cooling down it is possible to refrigerate up to the week it is possible to add seasonal fruit eg a few strawberries or one peach or orange photographs skladniki 200 g marchwi 350 g jablek 100 g bananów 100 ml soku z cytryny woda sposÓb wykonania obran marchew jablka banany wrzuci do malaksera doda 750 ml wrzcej wody i gotowa 7 min doda cytryn i miksowa przez 1 min uzupelni wrztkiem do 2 litrów i pasteryzowa przez 5 min temp 100°c gorcy sok przelewamy do butelek po wystudzeniu mona przechowywa w lodówce do tygodnia mona dodawa owoce sezonowe np kilka truskawek lub jedn brzoskwini pomaracz 6

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name classification ingredients 1000 g fine flour 200 g medium flour 750 g butter 500 g sour cream 2 whole eggs 42 g yeast yeast 2 teaspoons salt for the glaze another egg pagáce ­ salt cake snack suitable to serve with tea ingrediencie 1000 g hladkej múky 200 g polohrubej múky 750 g masla 500 g kyslej smotany 2 celé vajícka 42 g kvasnice 2 malé lyzicky soli vajce na potretie steps to do it mix the dough mix flour brumble the yeast into it add butter add the sour cream and eggs and salt leave the dought for at least 1 hour in the fridge knead the dough roll it move 2 times rolled out cut out small wheels brush with egg springle with sesame seeds.bake in a pre-heated owen at 200°c for 30 ­ 35 min postup do múky namrvíme drozdie a pridávame maslo potom pridáme kyslú smotanu vajcia a so cesto necháme stá v chladnicke dlhsiu dobu zamiesime cesto rozvakáme prelozíme 2 krát vyvakáme vykrajujeme kolieska potrieme vajíckom posypeme sezamom pecieme pri teplote 200°c 30 az 35 min photographs 7

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name classification mouse eggs breakfast niadanie myszki z jajek on lettuce leaves it will find clever and interesting mice that will taste to small poor eaters sprytne myszki na liciach salaty zaciekawi i posmakuj malym niejadkom ingredients eggs radish chives steps to do it first boil hard eggs slice radish on the top of eggs make the small cuts for ears and the tail on the ears insert radishes and on the back a small chive .cut radish on a small pieces for nose eyes and mouth skladniki jajka rzodkiewka szczypiorek sposÓb przygotowania najpierw ugotuj jajka na twardo nastpnie pokrój rzodkiewk w plasterki potem na wierzchu jajka zrób nacicia na uszy i wló rzodkiewk a szczypiorek z tylu jako ogonek na samym kocu ukrój maly kawalek rzodkiewki na nos oczy i buzi enjoy your meal smacznego photographs 8

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name classification ingredients 100g fitness müsli 1glass of fruit yoghurt fitness müsli s jogurtem zdravá snídan müsli with yogurth healthy breakfast ingredience 100g fitnes müsli 1 ovocný jogurt steps to do it pour müsli into a bowl add the fruit mix it with yoghurt in summer add fruit postup müsli vsypeme do misky pidáme ovocný jogurt zamícháme v lét nazdobíme ovocem photographs 9

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name classification ingredients 200 15 5 25 300 250-300 ml ml ml g ml ml knäckebröd crispbread typiskt svenskt bröd typical swedish bread for breakfast and meals 8 pc lukewarm water oil salt yeast rye flour plain white flour ingredienser 2 1 1 ½ 3 2½-3 dl msk tsk pkt dl dl fingervarmt vatten olja salt jäst rågmjöl vetemjöl 8 st steps to do it 1 pour lukewarm water 37°c in a bowl add oil and salt stir 2 crumble the yeast into the water oilmixture and stir 3 add rye flour and plain white flour and knead the dough until it releases the bowl use a mixer with dough hooks 4 let rise for at least 20 minutes 5 preheat the oven to 250°c grease a baking plate or use baking paper 6 place the dough on floured surface knead the dough and divide it into 8 pieces 7 shape each piece into a bun 8 turn each bun in rye flour and roll it into a round shape flour and turn so the dough does not stick 9 finally roll the dough with a peg roll pin or prick with a fork 10 if you want to hang them up make a hole in the 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 gÖr sÅ hÄr 1 häll fingervarmt vatten 37°c olja och salt i en skål rör om 2 smula ner jästen och rör om 3 tillsätt rågmjöl och vetemjöl arbeta degen tills den släpper skålen använd gärna elvisp med degkrokar 4 låt jäsa i minst 20 minuter 5 sätt ugnen på 250°c lägg bakplåtsduk på en plåt eller smörj en plåt 6 ta upp degen på mjölat bakbord knåda och dela den i 8 bitar 7 forma varje bit till en bulle 8 vänd bullarna i rågmjöl och kavla varje bulle till en tunn kaka mjöla och vänd så att degen inte fastnar 9 kavla till sist med en kruskavel eller nagga med en gaffel 10 gör eventuellt ett hål i mitten 11 lägg direkt på plåtar och grädda efterhand mitt i ugnen ca 5 minuter eller tills de fått färg 12 låt svalna på ett galler utan bakduk kruskavel peg ripples rolling pin 10

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name classification sponge-cake bizcocho breakfast ingredients -1natural or lemon yoghourt -1 glass of yoghourt of oil -3 glasses of yoghourt with flour -2 glasses of yoghourt with sugar -3 eggs -1 packet of baking powder ingredientes -1 yogurt natural -1 vaso de yogurt con aceite -3 vasos de yogurt con harina -2 vasos de yogurt con azúcar -3 huevos -1 sobre de levadura en polvo steps to do it 1º mix the eggs yoghourt ,sugar and oil with the mixer 2º mix the flour with the baking powder 3º add the flour and the baking to the first mixture mix it with the mixer 4º grease the cake tin with butter 5º pour the mixture in the cake tin and cook it in the oven for 20-25 minutes at 180º pasos 1º mezclar los huevos yogurt azúcar y aceite con la batidora 2º mezclar la harina y la levadura 3º añadir la harina y la levadura a la primera mezcla y mezclar con la batidora 4º untar el molde con mantequilla 5º verter la mezcla en el molde y cocerlo en el horno durante 20 -25 minutos a 180º photographs 11

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name classification zemiakové placky also called harua ­ potato pancakes they are usually eaten as a snack but you can serve them as a side with soups and some meals ingrediencie 3 veké zemiaky vajce so majorán cierny peper cibua 1-2 strúcky cesnaku 1 lyzica múky olej made out of raw potatoes and are fried in oil ingredients 3 large potatoes one egg salt marjoram black pepper half a small onion 1-2 cloves of garlic 1 spoon of flour oil steps to do it using a fine food grater shred 2 or 3 large peeled potatoes then take a strainer and press it down on the potato shreddings turn the pot over and drain out as much water as possible you can also take a wooden spoon and press out more water then repeat with the strainer next shred half of a small onion and 1 or 2 cloves of garlic add one egg salt marjoram ground black pepper onion and garlic heat up oil then add about two tablespoons of potato mixture per pancake be careful here because if water is left in the mixture the oil will splatter out use the back side of the spoon to flatten out the pancake fry each side for about 4 minutes until the pancakes get nicely dark brown it helps to use two spatulas when flipping the pancakes i like to place my finished pancakes on a paper towel and then fold the ends over to soak up the oil serve warm the pancakes should be crunchy on the outside and nice and juicy inside serve with milk photographs postup nastrúhame 3 veké zemiaky a scedíme vodu zo zemiakov pridáme nastrúhanú cibuu a pretlacený cesnak pridáme vajce so majorán cierne korenie zohrejeme olej vlozíme asi 2 polievkové lyzice zmesi a vyformujeme placku opatrne lebo olej je horúci placky prazíme z kazdej strany asi 4 minúty az kým nie sú do hneda potom ich vlozíme do papierového obrúska aby sme vysali zbytocný tuk podávame teplé placky môzem podáva samostatne s mliekom alebo ako prílohu k jedlu 12

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name classification ingredients shortbread biscuits served as a dessert or for breakfast ingredienti 500 g di farina bianca 00 200 g di zucchero 200 g di burro 2 uova intere 125 g di yogurt bianco 1 bustina di lievito per dolci pane degli angeli pizzico di sale fino zucchero in granella gocce di cioccolato per la decorazione finale a piacere suitable for breakfast and delicious with milk or tea 500 g white flour 00 200 g of sugar 200 g of butter 2 eggs 125 g of plain yogurt 1 teaspoon of baking powder pinch of salt granulated sugar chocolate chips for the final decoration to taste steps to do it 1 place the flour in a bowl with a hole in the center 2 place sugar salt eggs butter yogurt and baking powder 3 mix quickly until the dough is smooth and homogeneous 4 form little balls flatten them and give shape as you wish 5 decorate as desired 6 bake in preheated oven at 190 degrees for about 15 minutes passi per la preparazione 1 disporre la farina a fontana con un buco al centro 2 mettere zucchero sale uova burro yogurt e lievito 3 impastare rapidamente fino ad ottenere un impasto liscio e omogeneo 4 formare tante palline appiattirle e dare una forma a piacere 5 decorarli a piacere 6 cuocere in forno preriscaldato a 190° per circa 15 minuti photographs 13

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name classification strawberry and banana milkshakes koktajle breakfast niadanie strawberry and banana milkshakes are very good for breakfast they are valuable and nutritious koktajle truskawkowe i bananowe bardzo dobre na niadanie s wartociowe i odywcze ingredients 300 ml natural yoghurt or kefir 0,5 kg strawberries banana 3 spoonful of sugar steps to do it skladniki 300 ml jogurtu i kefiru 0,5 kg truskawek lub bananów 3 lyeczki cukru sposÓb przygotowania rinse the strawberries banana in cold water najpierw wrzuci truskawki do pojemnika potem doda emove stalks mix kefir with strawberies and sugar in jogurt i kefir nastpnie wsypa 3 lyeczki cukru na samym hot summer day you can 2 spoonful of crushed ice kocu wszystko zmiksowa i chlodny koktajl wla do szklanek enjoy your meal smacznego photographs 14

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name classification ingredients 15 300 2 150 700 15 1 ml ml ml ml ml ml pc risgrynsgröt rice pudding högtidsmat julen christmas traditional speciality ingredienser 1 3 2 1½ 7 1 1 4 persons msk dl krm dl dl msk bit matfett vatten salt rundkornigt ris mjölk socker hel kanel 4 personer margarine water salt round grain rice milk caster sugar cinnamon stick steps to do it gÖr sÅ hÄr 1 boil shortening/margarine water and salt 2 add the rice let simmer on low heat with the lid until the water has boiled in about 10 minutes 3 add the milk and stir add the cinnamon stick 4 cook over very low heat until the rice is soft and the milk boiled in about 40 minutes stir occasionally dilute with more milk if needed 5 season with caster sugar remove the cinnamon stick photographs 1 koka upp matfett vatten och salt 2 lägg i riset låt sjuda på svag värme under lock tills vattnet kokat in ca 10 minuter 3 tillsätt mjölken och rör om lägg i kanelstången 4 låt koka på mycket svag värme tills riset är mjukt och mjölken kokat in ca 40 minuter rör om då och då späd med mer mjölk om det behövs 5 smaksätt med socker ta bort kanelstången servera med mjölk socker och kanel eller med saftsås vissa tycker om att äta sin risgrynsgröt med mjölk och en klick smör serve with milk caster sugar and cinnamon or with a special fruit sauce some people prefer to eat their rice pudding with milk and a knob of butter 15

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