RECEPTARI DE CUINA RECIPE BOOK...Cooking time: 20 minutes Ingredients: 1,5 Kg of fresh spinachs 1...

ΕΛΛΗΝΙΚΗ ΔΗΜΟΚΡΑΤΙΑ ΥΠΟΥΡΓΕΙΟ ΠΑΙΔΕΙΑΣ ΕΡΕΥΝΑΣ &

ΘΡΗΣΚΕΥΜΑΤΩΝ ΠΕΡΙΦΕΡΕΙΑΚΗ ΔΙΕΥΘΥΝΣΗ Π/ΘΜΙΑΣ & Δ/ΘΜΙΑΣ

ΕΚΠΑΙΔΕΥΣΗΣ ΚΕΝΤΡΙΚΗΣ ΜΑΚΕΔΟΝΙΑΣ Δ/ΝΣΗ Δ/ΘΜΙΑΣ ΕΚΠ/ΣΗΣ ΑΝ.

ΘΕΣ/ΝΙΚΗΣ

RECEPTARI DE CUINA RECIPE BOOK


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Todas as receitas estão feitas para quatro pessoas.

Όλες οι συνταγές σε αυτό το βιβλίο εξυπηρετούν τέσσερις ανθρώπους

Totes les receptes estan descrites per a 4 persones.

All recipes in this book serve four people


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Due to Catalonia’s location on the coast, its cuisine

relies mainly on a generous range of native

ingredients, including fresh vegetables (tomatoes,

garlic, aubergines, peppers, artichokes), wheat

products (bread, pasta), olive oil , rice, wines,

legumes (beans, chickpeas), mushrooms, nuts

(hazelnuts, almonds, pine nuts), all sorts of pork

preparations (sausage, ham), all sorts of cheese,

poultry, lamb, and many types of fish like sardine,

anchovy, tuna, and cod.

In consequence, the traditional Catalan cuisine is

quite diverse, ranging from pork-intensive dishes

cooked in the inland and mountainous part of the

region (Catalonia is one of the main producers of

swine products in Spain) to impressive fish-based

recipes along the coast. Hence, the concept of

mixing fish and meat on some dishes is one of its

features.

Catalonia has become renowned internationally for

food and the culture of eating. In recent years, the

new wave of experimental chefs, such as Ferran

Adrià or the Roca brothers have brought the region

to the world's attention.

La situació geogràfica de Catalunya, propera a la costa

mediterrània, fa que la seva gastronomia estigui basada

en un ampli ventall d’ingredients autòctons com les verdures

fresques (tomàquets, alls, albergínies, pebrots, carxofes),

els productes derivats del blat (pa, pasta), l’oli d’oliva,

l’arròs, els vins, les llegums (fesols, cigrons), els bolets,

els fruits secs (avellanes, ametlles, pinyons), innumerables

derivats del porc (botifarres, pernil), tota classe de formatges,

carns d’au, vedella, xai i molts tipus de peix com sardines,

anxoves, tonyina i bacallà.

La cuina tradicional catalana és tan diversa que inclou tant els

plats a base de carn de porc a l’interior i zones de muntanya

(no hem d’oblidar que és un dels majors productors de

derivats porcins a Espanya) com receptes espectaculars a base

de peix típiques de les zones de costa. De fet, un dels trets

característics de la cuina catalana consisteix en barrejar peix i

carn en una mateixa recepta (mar i muntanya).

Avui en dia, Catalunya és reconeguda arreu del món per la

seva cuina i la seva cultura gastronòmica. Així ho hem vist els

últims anys a través de l’onada de cuiners experimentals com

Ferran Adrià o els germans Roca, que gràcies als seus

restaurants i a les seves creacions han aconseguit centrar el

focus d’atenció sobre aquest territori.

MEDITERRANEAN DIET TARRAGONA

ΥΠΟΥΡΓΕΙΟ ΠΑΙΔΕΙΑΣ ΕΡΕΥΝΑΣ & ΘΡΗΣΚΕΥΜΑΤΩΝ

ΠΕΡΙΦΕΡΕΙΑΚΗ ΔΙΕΥΘΥΝΣΗ Π/ΘΜΙΑΣ & Δ/ΘΜΙΑΣ

ΕΚΠΑΙΔΕΥΣΗΣ ΚΕΝΤΡΙΚΗΣ ΜΑΚΕΔΟΝΙΑΣ

Δ/ΝΣΗ Δ/ΘΜΙΑΣ ΕΚΠ/ΣΗΣ ΑΝ.

ΘΕΣ/ΝΙΚΗΣ

DIETA MEDITERRÀNIA TARRAGONA

Starters

Esqueixada (Shredded cod salad)

Spinach with raisins and pine nuts

Main Courses

Rice casserole

Potato Omelette

Desserts

Fruit and Cheese Skewers With Rosemary Honey

Catalan Fried Milk Toasts

Primers

Esqueixada de bacallà

Espinacs amb panses i pinyons

Segons

Arròs a la cassola

Truita de patates

Postres

Brotxetes de fruita i formatge fresc amb mel de romaní

Torrades de santa Teresa

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ESQUEIXADA DE BACALLÀ ESQUEIXADA (SHREDDED COD SALAD)

For: 4 persons

Cooking time: 15 minutes

Ingredients:

200 g crumbled salted cod

4 spring onions

2 big ripe tomatoes

2 hard-boiled eggs

Black pepper

Olive oil

Red wine vinegar

Procedure:

Let the crumbled cod desalt in

water for about four hours. During

that time, water should be changed

four times.

Drip properly and put the cod

on a tray or a bowl. Dice the hard-

boiled eggs, the onions and grate the

tomatoes. Mix everything with the cod.

Add some salt, pepper, some olive oil

and a little vinegar.

Per a: 4 persones

Tiemps de preparació: 15 minuts

Ingredients:

200 g de bacallà esqueixat

4 cebes tendres

2 tomàquets grossos madurs

2 ous durs

Pebre negre

Oli

Vinagre

Preparació:

Quatre hores abans de preparar el

plat es posa en remull el bacallà

esqueixat. Canviem l’aigua tres

vegades. L’escorrem bé i el

col·loquem en una plàtera.

Hi afegim els ous durs a trossos, les

cebes tallades petites i els tomàquets

ratllats. Espolsem amb pebre negre i

ho amanim amb un bon raig d’oli i una

mica de vinagre.

.

ESPINACS AMB PANSES I PINYONS

SPINACH WITH RAISINS AND PINE NUTS

For: 4 persons


Ingredients:

1,5 Kg of fresh spinachs

1 garlic

100g of pine nuts

100g of Malaga raisins

Salt

Olive oil

Procedure:

Wash the spinach, and then boil them

with salt water for around seven minutes,

slipped well enough so they may be cut in

small pieces afterwards, to finally save them.

On the paella, add some oil, so that once it's

hot, you can add the garlic and crush it.

Afterwards, throw it away. Put the pinyons

on the paella, and once they've changed

of color, add in the raisins - turn it all

around a couple of times and finally add

the spinach. Fry it all with a slow heat,

and to finish it off, rectify it all with a

bit of salt.

Per a: 4 persones


Ingredients:

1,5 kg d’espinacs frescos

1 all

100 g de pinyons

100 g de panses de Màlaga

Sal

Oli

Preparació:

Es renten bé els espinacs,

es fan bullir en aigua salada

durant 7 minuts, s’escorren bé, es

tallen ben petits i es reserven.

En una paella s’hi posa oli i, quan

està ben calent, s’hi afegeix l’all i

s’enrosseix. Després es treu i es

llença. Es posen els pinyons a la

paella i, quan agafen color, s’hi tiren

les panses. Se li donen un parell de

voltes i s’afegeixen els espinacs.

Es fregeix tot a foc lent i es rectifica

de sal.

ARRÒS A LA CASSOLA RICE CASSEROLE

For: 4 persons


Ingredients:

400g rice

100g pork ribs

100g bacon

200g rabbit meat, 1 rabbit liver

100g peas

1 small onion

1 red pepper

2 garlic cloves

100g of grated tomato

Oil, Salt, Saffron

Water (4 parts of water to one part of rice)

Procedure:

Put one splunge of oil in a big casserole and sauté

all the meat until it turns gold. Separate meat,

reserve in a tray and fry slightly the minced

vegetables (cloves, onion, pepper and grated

tomato). Then, add the rice to the sauteed

vegetables and stirr for 2 minutes. Now add the

meat previously reserved, the peas and the boiling

water. Season with salt and saffron and stir all the

ingredients. Heat over medium-high heat for about

20 minutes. Before serving, let the rice settle for 5

minutes covering the casserole with a clean cotton

tea towel.

Para: 4 persones


Ingredients:

400 g d’arròs

100 g de costella de porc

100 g de cansalada

200 g de conill, 1 fetge de conill

100 g de pèsols

1 ceba petita

1 pebrot vermell no gaire gros

2 grans d’all

100 g de tomàquet ratllat

Oli, sal, safrà

Aigua (4 mesures d’aigua per 1 d’arròs)

Preparació:

Dins d’una cassola gran s’hi posa un bon raig d’oli i se

sofregeix tota la carn fins que quedi rossa. Se separa la

carn, en una plàtera, i se sofregeixen les verdures tallades

molt petites (all, ceba, pebrot i tomàquet ratllat). Quan el

sofregit estigui a punt, s’hi afegeix l’arròs i se sofregeix un

parell de minuts sense deixar de remenar. Es tira la carn que

hem reservat, els pèsols i l’aigua, que prèviament haurem

escalfat en una olla a banda fins que bulli. Finalment, s’hi

afegeix la sal i el safrà. Ho removem bé amb un cullerot per

que quedin els ingredients ben repartits. Coure a foc viu

durant uns 20 minuts. Es deixa reposar 5 minuts més amb la

cassola tapada amb un drap i se serveix.

TRUITA DE PATATES

POTATO OMELETTE

For: 4 persons


Ingredients:

4 eggs

400g of potatoes

200g of onions

Olive oil

Salt

Procedure:

Slice the potatoes and fry them in a

pan plenty of oil. Then place them on

a dish (use kitchen paper to absorb

the oil excess). Next, fry the chopped

onions and remove them once they're

done (again, it is advisable to

eliminate the oil excess).

Crack the eggs into a bowl, beat them

and add some salt. Mix with the

potatoes and onions and then pour the

mixture into a pan, which shouldn’t

have not too much oil. When almost

set, invert on a flat plate (and slide

back into the pan and cook a few more

minutes.

Para: 4 persones


Ingredients:

4 ous

400 g de patates

200 g de cebes

Oli

Sal

Preparació:

Es fregeixen les patates tallades a làmines

en una paella amb oli abundant i es retiren

(col·locar-les en una plàtera amb paper de

cuina per què s’absorbeixi l’excés d’oli).

A continuació es fregeix la ceba tallada a

tires primetes i es retiren (també és

aconsellable eliminar l’excés d’oli). Es

debaten els ous en un bol i s’hi afegeix la

sal. Quan els ous estan debatuts es

barregen amb les patates i la ceba en un bol.

La barreja es tira a la paella, de la qual

s’haurà retirat l’excés d’oli. Quan esta cuita

per una banda, es dona la volta a la truita

amb un plat pla que sigui prou gran com per

cobrir completament la boca de la paella.

.

BROTXETES DE FRUITA I FORMATGE FRESC AMB MEL DE ROMANÍ

FRUIT AND CHEESE SKEWERS WITH ROSEMARY HONEY

For: 4 persons


Ingredients:

½ seedless watermelon

½ melon

200g big strawberries

1 pineapple

3 kiwi

200g fresh chese

Rosemary honey

Procedure:

Cut the fruits in differents forms.

Alternate the fruit with the fresh

cheese cubes. Server them with a

trickle of rosamary honey.

.

Para: 4 persones


Ingredients:

½ síndria sense llavors

½ meló

200 g de maduixots

1 pinya

3 kiwis

200 g de formatge fresc

Mel de romaní

Preparació:

Es talles les fruites en diferents formes i

s’intercalen a les brotxetes amb dauets

de formatge fresc. Se serveixen amb un

rajolí de mel de romaní per sobre.

.

TORRADES DE SANTA TERESA

TOAST CATALAN

Para: 4 personas

Tiemps de preparació: 20 minutos

Ingredients:

8 slices of bread (better of the day before)

¼ L of milk

100g of sugar

2 eggs

Ground cinnamon

Oil

Preparation:

Put the milk in a bowl. Beat the eggs

in another bowl. Cut the eight slices of

bread and soak them into the milk.

Then soak them into the egg batter

and fry them in a lot of boiling oil.

When the slices are golden, remove

from pan and place on paper towel.

Finally sprinkle sugar and ground

cinnamon on them.

Para: 4 persones


Ingredients:

8 llesques de pa de barra (millor del dia abans)

¼ de litre de llet

100 g de sucre

2 ous

Canyella en pols

Oli

Preparació:

En un plat fondo s’hi posa la llet. En un altre

plat fondo, es baten els ous. Es tallen les 8

llesques de pa i es remullen amb la llet per

les dues bandes, fins que quedin estovades.

Es passen les llesques de pa sucades amb

llet pels ous batuts fins que queden ben

cobertes i es fregeixen en una paella que

tindrem preparada amb oli abundant i molt

calent. Quan les llesques estan ben

daurades per ambdues bandes, es treuen

de la paella i es col·loquen sobre paper de

cuina per a eliminar l’excés d’oli. Finalment,

s’arrebossen amb sucre i s’espolsen amb la

canyella en pols.


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Portugal has a huge coastline and, therefore, fish is very popular

in Portuguese cuisine. Cod, although fished in other seas, is one

of the most consumed foods.

Agricultural products like vegetables, tubers and roots are

widely used for soups, salads and stews allowing a huge variety

of dishes.

Fruits, especially citrus fruits, apple and pears are also very

abundant in Portuguese meals, as well as the excellent

Portuguese olive oil, cereals, especially in the most varied types

of bread and, of course, the wines. From green to mature, from

whites to reds or rosé, from sweet to dry, from generous to port

or muscatel, there is an immense variety of grape varieties that

each region has its wine to offer to those who appear.

Cheese is also much appreciated, from the buttery to the

hardest, in all regions we find several qualities of cheeses that

do the delight of those who prove them.

We can not fail to mention the Portuguese conventual sweets.

The religious orders, which over time have contributed to the

socialization of the Portuguese people, have created an

immense series of pastries based on egg yolks, which are

appreciated by both the Portuguese and those who visit them.

The "Habits" of the nuns were always groomed with

the help of the egg whites, so a variety of sweets appeared

on the basis of the egg yolks that continue to delight those

who taste them.

Portugal tem uma imensa costa maritima e, por isso,

o peixe é muito consumido na cozinha portuguesa. O bacalhau, embora

seja pescados noutros mares, é um dos alimentos mais consumidos.

Os produtos agrícolas/hortícolas como vegetais, tubérculos

e raízes são muito usados para sopas, saladas

e cozidos permitindo uma variedade imensa de pratos.

As frutas, especialmente os citrinos, a maça e a pera são

também muito abundantes nas refeições portuguesas, assim como o

excelente azeite português, os cereais, especialmente,

nos variadíssimos tipos de pão e, claro, os vinhos. Dos verdes aos

maduros, dos brancos aos tintos ou rosê, dos doces aos secos, dos

generosos ao porto ou ao moscatel, há uma imensa variedade de

castas que cada região tem o seu vinho para oferecer a quem aparece.

Os queijos são também muito apreciados, dos amanteigados

aos mais rijos, em todas as regiões encontramos diversas

qualidades de queijos que fazem a delícia de quem os prova.

Não podemos deixar de referir a doçaria conventual portuguesa.

As ordens religiosas, que ao longo do tempo foram contribuir

para a socialização do povo português, criaram uma série imensa

de doces à base de gemas de ovos, que são apreciados

quer pelos portugueses quer por quem os visita.

Os “Hábitos” das religiosas sempre aprumadas, eram engomados

com a ajuda das claras dos ovos, e por isso, apareceu

uma variedade de doçaria com base nas gemas dos ovos

que continuam a fazer as delícias de quem os prova.

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Starters

Caldo verde

Pataniscas of cod

Main Courses

Feijoada

Potato Omelette

Desserts

Biscuits cake

Entrada

Caldo Verde

Pataniscas de bacalhau

Prato principal

Feijoada

Truita de patates

Sobremesa

Bolo de bolacha

CALDO VERDE CALDO VERDE

For: 4 persons


Ingredients:

500 g Portuguese kale cabbage

2 Lt water

450 g potatoes

1 table spoon of sea salt

2 dl olive oil

Procedure:

Put water and salt in a pan.

As soon as it begins to boil, place the

potatoes peeled and cut

into pieces.

When cooked, mash the potatoes

and put them again in the water,

together with the cabbage leaves very

thinly cut after being thoroughly washed.

Add the olive oil and boil for two

or three minutes with the pan

uncovered, so that the cabbage

becomes bright green.

Serve in a bowl with slice of chorizo.

Serve with cornbread or rye bread.

Para: 4 persones

Tempo de cozedura: 20 minuts

Ingredientes:

500 g couve galega p/caldo verde

2 Lt água

450 g batata(s)

1 c. sopa Sal Grosso

2 dl azeite

Preparação:

Coloque ao lume numa caçarola,

a água e o sal. Logo que começar

a ferver, coloque as batatas

descascadas e cortadas em pedaços.

Estando cozidas esmagam-se

voltando a colocá-las na água da

cozedura, juntando as folhas de couve

cortadas para caldo verde, depois de bem

lavadas em duas ou três águas.

Junte o azeite e deixe levantar fervura por

dois ou três minutos com a caçarola

destapada, para a couve ficar bem verde.

Sirva em tigela juntando uma rodela de

chouriço para dar gosto. Acompanhe com

broa de milho ou pão de centeio.

PATANISCAS DE BACALHAU

PATANISCAS OF COD

For: 4 persons


Ingredients:

600 g cod

4 eggs

50 g flour

1 onion (s)

1 parsley branch

frying oil

q.b. salt, q.b. chili

Procedure:

Once soaked, bake the cod.

Then drain it and remove the skin and

pimples.

Make the batter (inconsistent batter) by

adding the eggs with the flour until a cream is

obtained. If necessary, you can add some of

the water where you the cod was cooked.

Chop the onion and, the parsley, and add in

the potato adding also the cod.

Finally season and fry spoonfuls of the batter

in very hot oil.

Be sure to drain on absorbent paper to avoid

excess oil

Para: 4 persones


Ingredients:

600 g bacalhau

4 ovos

50 g farinha

1 cebola(s)

1 ramo salsa

óleo para fritar

q.b. sal, q.b. Pimenta

Preparação:

Depois de demolhado, coza o bacalhau. De

seguida escorra-o e lasque-o retirando

também todas as peles e espinhas. Faça o

polme (massa inconsistente) juntando os

ovos com a farinha até obter um creme. Se

achar necessário pode acrescentar um

pouco da água onde cozeu o bacalhau.

Pique a cebola finamente, bem como a

salsa, e junte no polme acrescentando

também o bacalhau. Por fim tempere a seu

gosto e frite colheradas do preparado em

óleo bem quente. Não se esqueça de deixar

escorrer em papel absorvente para evitar o

óleo em demasia

FEIJOADA FEIJOADA

For: 4 persons


Ingredients:

500 g of white beans

1 calabrese sausage

1 yard

300 g of loin

300 g of dried meat

500 g of costelinha

150 g of bacon

4 garlic cloves

5 leaves of dehydrated bay

Procedure:

Soak the beans in water over night. Put the ribs, dry meat,

and loin of sauce in water, and change this water

at least three times.

The next day, place the beans in the pressure cooker and cover

them with 10 cm water. Combine the sausage, bread, dried meat,

loin and bay leaves, and after pressure release, leave for about 30 minutes.

Steam the ribs in a saucepan for about 15 minutes.

In another pan, put the bacon into slices and brown the garlic. Then add the

beans without the meat and stir, then add the ribs. Cook for another 20 minutes,

but do not let the little break up. If the beans take too long to thicken, remove the

ribs and separate it together with the other meats.

Para: 4 persones


Ingredients:

500 g de feijão branco

1 linguiça calabresa

1 pai

300 g de lombo

300 g de carne seca

500 g de costelinha

150 g de bacon

4 dentes de alho

5 folhas de louro desidratado

Preparação:

Separe o feijão e deixe-o de molho de um dia para outro com água no dobro do volume.

Coloque a costelinha, a carne seca e o lombo de molho em água e troque essa água

pelo menos três vezes.

No dia seguinte, coloque o feijão na panela-de-pressão e acrescente mais água, de

forma a sobrar cerca de 10cm de água acima do feijão. Junte a linguiça, o paio, a carne

seca, o lombo e o louro e, depois que pegar pressão, deixe por cerca de 30 minutos.

Numa panela, ferva a costelinha cerca de 15 minutos.

Em outra panela, coloque o bacon em fatias e doure o alho. Em seguida acrescente o

feijão sem as carnes e mexa-o, depois junte a costelinha já cozida. Cozinhe por mais 20

minutos ou até engrossar o feijão, mas não deixe que a costelinha se desmanche. Caso

o feijão demore a engrossar, retire a costelinha e separe-a junto com as demais carne.

ARROZ BRANCO

WHITE RICE

For: 4 persons


Ingredients:

1 cup of rice (needle)

2 glasses of water

½ small chopped onion

Salt

1 tablespoon olive oil

Procedure:

Heat the olive

oil in a pot.

Add the chopped onion, sauté and

season with salt.

When the onion is transparent,

add the rice and let it fry a little,

then add the two glasses

of water.

Let the rice boil without stirring

until the water evaporates

completely.

Cover and let stand 5 minutes

before serving.

Para: 4 persones


Ingredients:

1 Copo de arroz (agulha)

2 Copos de água

½ Cebola pequena picada

Sal

1 colher de sopa de azeite

Preparação:

Colocar a azeite num tacho

e levar ao lume.

Juntar a cebola picada e deixar

refogar temperando com sal.

Quando a cebola estiver transparente

juntar o arroz e deixar fritar um pouco,

juntando logo de seguida os dois

copos de água.

Deixar o arroz cozer sem mexer até

que a água evapore totalmente e

desligar o lume.

Tapar e deixar repousar 5 minutos

antes de servir.

BOLO DE BOLACHA

COOKIESCAKE

For: 4 persons


Ingredients:

Two packets of biscuits Maria

Ten tablespoons of brown sugar (yellow)

500ml warm coffee

500ml of cream to beat

Procedure:

Place the coffee and two tablespoons

of sugar in a bowl. Beat the cream in

another container with the rest

of the sugar until it is whipped. Lightly soak

the biscuits in the coffee and arrange them

on a large plate. Cover each layer of cookies

with a layer

of cream and finish with the cookies.

Remember to save a quantity of sour

cream to cover the entire cake. Decorate

the cake with chocolate sprinkies, cookies,

nuts, cinnamon...

This cake, in the refrigerator for a few days,

will get even more consistently as the

cookies absorb the coffee flavor and stiffen

in the cold..

Para: 4 pessoas


Ingredientes:

Dois pacotes de bolacha Maria

Dez colheres de sopa de açúcar mascavado (amarelo)

500ml de café morno

500ml de natas para bater

Preparação:

Coloque o café e duas colheres de açúcar num

recipiente. Bata as natas noutro recipiente com o

resto do açúcar até ficar com uma espécie de

chantili espesso. Vá molhando levemente as

bolachas no café e disponha-as num prato

grande. A cada camada de bolachas, cubra com

uma camada de natas e assim até terminar as

bolachas. Lembre-se de guardar uma quantidade

de natas para no final cobrir todo o bolo. Após

cobrir o bolo, adicione raspas de chocolate,

bocadinhos de bolachas, frutos secos, canela ou

como preferir decorar o bolo.

Este bolo, mesmo que no frigorífico durante

alguns dias, irá ficar com uma consistência ainda

mais apuradas, pois as bolachas absorvem

melhor o sabor do café e enrijecem no frio



THESSALONIKI MENU





MEDITERRANEAN DIET THESSALONIKI





ΘΕΣ/ΝΙΚΗΣ

Μεσογειακή Διατροφή ΘΕΣ/ΝΙΚΗΣ

Diet in Greece is based on the Mediterranean diet. This emerged after

recording and studying the dietary habits of the peoples of the

Mediterranean and especially of the Cretans (Crete is an island on the

southern edge of Greece) after the Second World War. The interest

increased in large part due to the longevity of the residents and the very

low mortality rates regarding the absence of heart diseases.

Η διατροφή στην Ελλάδα βασίζεται στη Μεσογειακή Διατροφή. Αυτή προέκυψε

μετά από καταγραφή και μελέτη των διατροφικών συνηθειών λαών της

Μεσογείου και ιδιαίτερα των Κρητικών (η Κρήτη είναι νησί στο νότιο άκρο της

Ελλάδας) μετά τον Β' Παγκόσμιο Πόλεμο. Το ενδιαφέρον προέκυψε από την

μακροβιότητα των κατοίκων και των πολύ χαμηλών ποσοστών θνησιμότητας,

που παρουσίαζαν από την έλλειψη καρδιακών παθήσεων.

The nutritional recommendations

are schematically illustrated in the

following food pyramid which is

nowadays used worldwide by

dieticians and doctors.

Mediterranean Pyramid of Food

The shape and order of foods

indicates the importance of quality

and quantity of food. At the base of

Pyramid are the cereals and on the

top are red meat, fats and sweets.

Olive oil plays a dominant role in

the traditional Mediterranean diet.

Daily exercise and the wise

consumption of wine are contribute

to good body condition.

Οι διατροφικές συστάσεις απεικονίζονται

σχηματικά στην παρακάτω πυραμίδα

τροφίμων και χρησιμοποιείται σήμερα

παγκοσμίως από διαιτολόγους και γιατρούς.

Μεσογειακή Πυραμίδα Τροφίμων

Το σχήμα και η σειρά των τροφίμων

υποδηλώνει τη σημασία της ποιότητας και της

ποσότητας των τροφίμων.

Στη βάση της Πυραμίδας βρίσκονται τα

δημητριακά και στην κορυφή της το κόκκινο

κρέας, τα λίπη και τα γλυκά.

Το ελαιόλαδο παίζει κυρίαρχο ρόλο στην

παραδοσιακή μεσογειακή διατροφή. Η

καθημερινή άσκηση και η κατανάλωση

κρασιού με μέτρο συνεργούν στην καλή

κατάσταση του οργανισμού.

Spinach Pie

Greek Salad

Stuffed Peppers

Kokkinisto Beef

Walnut Pie

Halva

Σπανακόπιτα

Ελληνική σαλάτα

Γεμιστές πιπεριές

Κοκκινιστό Μοσχάρι

Καρυδόπιτα

Χαλβάς


THESSALONIKI MENU

SPINACH PIE

For: 8 persons


Ingredients:

½ kg spinach

½ parsley

½ cup spearmint

½ cup green onions

1 onion

200 gr feta cheese

4 eggs

½ cup milk

½ cup olive oil

1 packet of pie crust

Salt

Pepper

Procedure:

Wash and slash the spinach, and let it boil for a few minutes. In a kettle (sliced) and the

green onions slight steer. We add the parsley, spearmint, salt and pepper. We let it boil

till the water evaporates. When it has cooled down, we add to the mixture 1 egg, and

the feta cheese (diced). We butter up an oven pan and we put a crust sheet on the pan.

We add a little bit of olive oil and then another sheet of crust. We then add some the

mixture. Repeat this process until there is no ingredients left. When we done we put the

pan on the oven in good heat for 15 mins. When the crust starts turn red we mix the rest

of the eggs and the milk in a bowl, and pour it over the pie. We let in the oven for

another 30 mins.

ΣΠΑΝΑΚΟΠΙΤΤΑ

Για: 8 άτομα

Χρόνος παρασκευής: 60 λεπτά

Συστατικά:

½ κιλό σπανάκι

½ φλιτζάνι μαϊντανός

½ φλιτζάνι δυόσμος

½ φλιτζάνι κρεμμυδάκια φρέσκα

1 ξερό κρεμμύδι

200 γρ. φέτα

4 αυγά

½ φλιτζάνι γάλα

½ φλιτζάνι ελαιόλαδο

1 πακέτο φύλλα για πίτα

Αλάτι

Πιπέρι

Εκτέλεση:

Πλένουμε το σπανάκι, το κόβουμε και το βάζουμε με νερό να βράσει για λίγα λεπτά.

Σε μια κατσαρόλα βάζουμε λίγο ελαιόλαδο και βάζουμε το ξηρό κρεμμύδι να ξανθίνει,

τα κρεμμυδάκια να μαραθούν, τον δυόσμο, αλάτι, πιπέρι. Σκεπάζουμε κι αφήνουμε να

βράσει μέχρι να τελειώσει το νερό που θα βγάλει το σπανάκι. Όταν κρυώσει το

μείγμα ρίχνουμε ένα αυγό και το τυρί τριμμένο. Βουτυρώνουμε το ταψί. Βάζουμε στα

φύλλα ανά δύο η τη γέμιση. Σε κάθε φύλλο βάζουμε ανάμεσα λίγο ελιόλαδο. Αφού

τελειώσει η διαδικασία χαράζουμε την πίττ και τη βάζουμε να ψηθεί στον φούρνο.

Μετά από 15 λεπτα και όταν τα φύλλα έχουν ροδίσει, ρίχνουμε τα υπόλοιπα αυγά

χτυπημένα με το γάλα. Αφήνουμε να ψηθει άλλα 30 λεπτά περίπου.

ΧΩΡΙΑΤΙΚΗ ΣΑΛΑΤΑ

GREEK SALAD

For: 4 persons


Ingredients:

Tomato

Cucumber

Pepper

Onion

Olives

Feta

Salt

Oil

Procedure:

Cut the tomatoes and cucumber into pieces. Chop a little pepper and onion. Slice the onion. Put the tomatoes, cucumber, pepper, onion, feta and a handful of olives in the salad. Add a little salt and pour with olive oil.



Συστατικά:

Ντομάτα

Αγγούρι

Πιπεριά

Κρεμμύδι

Ελιές

Φέτα

Αλάτι

Λάδι

Εκτέλεση:

Κόβουμε τις ντομάτες και το αγγούρι σε

κομμάτια. Ψιλοκόβουμε λίγη πιπεριά και

κρεμμύδι. Κόβουμε την φέτα σε κύβους.

Βάζουμε στην σαλατιέρα τις ντομάτες, το

αγγούρι, πιπεριά, κρεμμύδι, φέτα και μια

χούφτα ελιές. Προσθέτουμε λίγο αλάτι και

περιχύνουμε με ελαιόλαδ.

STUFFED PEPPERS

For: 4 persons


Ingredients:

10 medium peppers to fill

500 gr minced beef

300 gr rice

400 gr tomato sauce

1 onion

Parsley spearmint

4 tablespoons of olive oil

Salt & Pepper

Procedure:

Empty the peppers, but first slice the top to use it

as a lid. Put the oil in a sauce pan, to heat and

then add and sauté the chopped onion.

Drop the minced meat and cook it until it changes

colour. Add the tomato sauce, the chopped parsley

and the spearmint and boil them a little. Then add it to

the rice, salt and pepper. Cook for some time. Use a

spoon to fill our peppers with the mixture. Put the lids

and place them with the lid down in a baking tin, drop

salt and oil onto the peppers and bake it in a preheated

oven at 180 degrees Celsius for 90 minutes.

ΠΙΠΕΡΙΑ ΓΕΜΙΣΤΑ



Συστατικά:

10 μέτρια πιπέρια για γέμισμα

500 γρ. κιμάς μοσχαρίσιος

300 γρ. ρύζι νυχάκι

400 γρ. σάλτσα ντομάτας

1 κρεμμύδι

Μαϊντανός & δυόσμος

4 κουταλιές της σούπας ελαιόλαδο

Αλάτι & πιπέρι

Εκτέλεση:

Καθαρίζουμε τις πιπεριές από το εσωτερικό τους κόβοντας

πρώτα το πάνω μέρος σαν καπάκι. Σ τηγάνι βάζουμε το

λάδι να ζεσταθεί και σοτάρουμε το ψιλοκομμένο κρεμμύδι.

Ρίχνουμε τον κιμά και μαγειρεύουμε για λίγο μέχρι να ροδίσει

ανακατεύοντας. Προσθέτουμε την σάλτσα ντομάτας, τον

ψιλοκομμένο μαΐντανό και δυόσμο να πάρουν μια βράση.

Ρίχνουμε το ρύζι, αλάτι και πιπέρι. Μαγειρεύουμε για λίγη

ώρα. Γεμίζουμε με το μείγμα μας τις πιπεριές με ένα κουτάλι,

τις καπακώνουμε και τις τοποθετούμε με το καπάκι κάτω σε

ταψί, ρίχνουμε πάνω τις πιπεριές αλάτι και λάδι και ψήνουμε

σε προθερμασμένο φούρνο στους 180 βαθμούς για 90 λεπτά.

For: 4 persons


Ingredients:

1 kilogram of calf

1 onion

Parsley

300 grams tomato sauce

Salt

Pepper

olive oil

Procedure:

Cut the meat into meadows.

Put the oil in the pot to burn.

We cook the meat to brown well. Add

the finely chopped onion, sauce and

two cups of warm water and allow to

boil for about 1.5 hours on medium

heat until the meat is left with a thick

sauce. Finally add the parsley after

chopping it together with salt and

pepper.

Serve with rice or mashed potatoes.

ΚΟΚΚΙΝΙΣΤΟ ΜΟΣΧΑΡΑΚΙ KOKKINISTO BEEF



Συστατικά:

1 κιλό μοσχάρι

1 κρεμμύδι

Μαϊντανός

300 γρ. σάλτσα ντομάτας

Αλάτι

Πιπέρι

ελαιόλαδο

Εκτέλεση:

Κόβουμε το κρέας σε μεριδούλες. Βάζουμε

στην κατσαρόλα το λάδι να κάψει.

Τσιγαρίζουμε το κρέας να ροδίσει καλά.

Προσθέτουμε το κρεμμύδι ψιλοκομμένο, την

σάλτσα και δύο φλιτζάνια ζεστό νερό και

αφήνουμε να βράσει για περίπου 1,5 ώρα

σε μέτρια φωτιά, ώσπου να μείνει το κρέας

με μια πηχτή σάλτσα. Προς το τέλος

προσθέτουμε τον μαϊντανό αφού τον έχουμε

ψιλοκόψει μαζί με αλάτι και πιπέρι.

Σερβίρουμε με ρύζι ή πουρέ πατάτας.

KARIDOPITA

For: 4 persons


Ingredients:

½ cups of butter

¾ cups of sugar

3 cups of crushed walnuts

1,5 cups of crushed rusk

1 cup of liquor

4 eggs

1.5 tbs. baking powder

1tbs. cinnamon powder

2 cups water

2 cups sugar

1 lemon peel

1 cinnamon stick

Procedure:

We mix the egg yolks with the sugar until the mixture becomes unified and we add it to

the butter. We mix the rusk, baking powder and cinnamon into a different bowl. We

steer the egg whites till they turn into meringue. We add the liquor and the crushed

walnuts to the butter mixture. While lightly steering the butter mixture, we progressively

add the rusk mixture and meringue into the butter mixture. We pour our final mixture into

a baking pan and we put in the oven, in medium heat for about an hour. After it’s baked,

we let it cool down and we pour the syrup we made (by combining the last 4 ingredients

and boiling them for about 5 minutes) on top.

ΚΑΡΥΔΟΠΙΤΑ


Tiemps de preparació: 90 λεπτά

Ingredients:

½ φλιτζάνι βούτυρο

¾ φλιτζανιού ζάχαρη

3 φλιτζάνια καρυδόψιχα

1,5 φλιτζάνι τρίμμα φρυγανιάς

1 φλιτζανάκι του καφέ κονιάκ

4 αυγά

1,5 κουταλάκι μπέικιν πάουντερ

1 κουταλάκι κανέλλα

2 φλυτζάνια νερό

2φλιτζάνια ζάχαρη

1 φλούδα λεμονιού

1 ξυλάκι κανέλλα

Εκτέλεση:

Χτυπάμε καλά το βούτυρο , προσθέτουμε τους κρόκους καλά χτυπημένους με την

ζάχαρη. Ανακατεύουμε την φρυγανιά με το μπέικιν πάουντερ και την κανέλλα. Χτυπάμε

τα ασπράδια να γίνουν μαρέγκα. Ρίχνουμε στο βούτυρο το κονιάκ και την καρυδόψιχα

.Προσθέτουμε σταδιακά λίγο από το μείγμα φρυγανιάς και λίγη μαρέγκα εναλλάξ.

Ανακατεύουμε ελαφρά. Αδειάζουμε το μείγμα σε βουτυρωμένο ταψί ή φόρμα. Ψήνουμε

σε μέτριο φούρνο για μια ώρα περίπου. Αφού κρυώσει ρίχνουμε το σιρόπι (έχουμε

βάλει το νερό με την ζάχαρη και τα μυρωδικά να βράσουν για πέντε λεπτά, αφαιρούμε

τα μυρωδικά και χρησιμοποιούμε το σιρόπι καυτό.

For: 4 persons


Ingredients:

1 cup of olive oil

1 cup of semolina

3 cup of sugar

4 cup of water

150 gr. of almonds or walnuts

Cinnamon powder

Procedure:

Warm up the olive oil in medium heat.

Add the semolina and stir the mixture

until it starts changing colour. Add water and

when the mixture becomes unified add the

sugar and stir with a wooden spoon till the

mixture darkness. Add the almonds or

walnuts and the cinnamon. Keep on steering

until the mixture starts to solidify and then

pour it into the container of our choice and

let it cool down.

As the mixture cools down, it hardens.

ΧΑΛΒΑΣ HALVAS



Συστατικά:

1 φλιτζάνι ελαιόλαδο

2 φλιτζάνια σιμιγδάλι

3 φλιτζάνια ζάχαρη

4 φλιτζάνια νερό

150 γρ. ψιλοκομμένα αμύγδαλα ή καρύδια

Κανέλλα σε σκόνη

Εκτέλεση:

Ζεσταίνουμε το ελαιόλαδο σε μέτρια φωτιά (αν

κάψει το λάδι θα μυρίζει έντονα ο χαλβάς).

Ρίχνουμε το σιμιγδάλι και το καβουρδίζουμε

ανακατεύοντας συνεχώς μέχρι να πάρει χρώμα. Στη

συνέχεια προσθέτουμε το νερό και ανακατεύουμε.

Προσθέτουμε την ζάχαρη και ανακατεύουμε

συνεχώς με ξύλινη κουτάλα μέχρι να πάρει χρώμα ο

χαλβάς. Προσθέτουμε τους ξηρούς καρπούς και την

κανέλλα. Ανακατεύουμε μέχρι το μείγμα να κοχλάσει

και να σωθούν τα υγρά και το αδειάζουμε σε

φόρμα. Ο χαλβάς σφίγγει καθώς κρυώνει.

RECEPTARI DE CUINA RECIPE BOOK...Cooking time: 20 minutes Ingredients: 1,5 Kg of fresh spinachs 1...

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