The healthier – the happier

KOORDINATOR PROJEKTA: PROF. Romana Šimunić Cvrtila 7th grade students

Recipes from Croatia

Healthy food in healthy recipes, December/January

2016

Recipes from Croatia 1.Olive tapenade

( national specialty from Istria and Dalmatia along the Adriatic coast and islands),healthy for anti-oxidants, minerals and vitamins.

-is delicious, easy to make and can be used as dip, sandwich spread or toping for fish and poultry.

Prepare and cook time: 15 minutes

Ingredients:

30 dkg olives, minced

3garlic cloves,minced

2TBS capers,rinsend and drained

2TBS minced fresh parsley

2tsp minced lemon peel

Freshly ground pepper to taste

3TBS extra virgin olive oil

Mix everything together in a blender.

2

2. HEALTHY RECIPE FROM CROATIA Tuna steak ( Dalmatia)

TUNA HVARSKA

INGREDIENTS:

4 Tuna stakes

2dl White wine

Capers

1 Fennel

Little persley

Fry tuna in olive oil.When it's cooked and when tuna let the juice ,tuna is enough fried.

Put tuna in the pan and add the white wine ,fennel ,salt pepper,parsley and you can add a little garlic

Cook tuna until it becomes soft enough.

SERVING:

It perfectly goes with cooked zucchini and potatoes topped with a little olive oil and enriched with garlic.

SIDE DISH

Cooked carrots, broccoli,cauliflower,mushrooms

3

3. Sour cabbage with polenta from Lika region -also called sauerkraut is rich with probiotic power

and vitamin C. Polenta is rich with vitamins and minerals

.

Ingredients:

Cabbage,Salt,Pepper,Water ,Corn flour, ham

Recipe: Put the cabbage in a bag for a few days.

Remove the old and damaged outer leaves.

Whit sharp knife cut out the middle of the cabbage.

In a bowl put the cabbage and sprinkle it with salt and pepper.

In the bowl with cabbage put plastic hose with water and leave it forty days.

For the polenta heat the water.

Add the salt and easy, with sttiring add corn flour.

Stir with the longest spoon you have.

You can serve it immediately or let it stay.

4

4.Recipe from Croatia Bread Prosenica (presenting region of Lika),healthy nutritious bread prosenica, made out of 7 different cereals, integral , made with no

additives, preservatives and sugar, full of minerals and vitamins

INGREDIENTS: 20 dag of flour

20-30 dag of corn flour

20 dag of millet flour

10 dag of barley flour

10 dag of rye flour

10 dag of wheat

1 spoon of salt

In the flour that you put in a bowl mix one spoon of salt and a glass of hot water.Cover the bowl with plastic wrap and leave it over night. In the morning put the mixture in an oiled bowl and bake it in the oven on 200°C. Your bread will be baked in about

30 minutes.Enjoy!

5

5.Sardines with olive oil and chard presenting the coastal area of the Adriatic sea and its islands

Olive oil

Olives come from evergreen tree. We can find them in Mediterian area along the Adriatic coast of Croatia. They are the most important source of fat in the mediterian nutrition.They are rich with vitamin E ,they reduce blood cholesterol levels and clean arteries.For centuries fisherman use olive oil for sun protection.

Sardines

Sardines are rich with vitamins and minerals. It's highly recommennded to eat portion of sardines every day,it gives strenght to metabolisam.They are very good for protection from cardiovascular disease.

Chard

Chard lowers high blood presure and has a good effect on cardiovascular health .It has anti-inflammatory activity and it is rich vith magnesium and vitamins B and C.

6

Recipe: INGREDIENTS: 2 lbs swiss chard ,3 -4 medium

potatoes, 2 -3 garlic cloves, 2 -3 tablespoons olive oil, salt, pepper

DIRECTIONS

Bring a large pot of salted water to a boil.

Add peeled and cubed (1/2-1 in cubes) potatoes.

Rinse the Swiss chard, remove tough stems, and cut into 1/2 in strips (or just tear into large pieces).

When potatoes are almost done, add the Swiss chard, and cook all together for an additional 10 minutes (15 minutes if the chard is older).

Put garlic on olive oil, and add the cooked drained chard and potatoes to it (you may keep some water so that it looks like a thick soup).

Salt and pepper to taste.

Stir and cook for 1 more minute in order to bring all flavors together.

Clean sardines and put them on the grill with some olive oil and lemon.

7

Students made Croatian recipe posters

8

Recipes on posters

9

Posters about healthy recipes

10

11