LIVE HEALTHY

GUIDE FOR PARENTS

MANUAL FOR PARENTS

LIVE HEALTHY

ABOUT THE PROJECT

Manual for parents is the result of two years (from 2013 to 2015), of work between four different

countries from the whole Europe - Italy, Poland, Portugal and Turkey. Project 'Building up the health

awareness among parents' was approved by European National Agencies in the frame of Lifelong

Learning programme Grundtvig.

'Healthy habits start at home' (WHO), because it is parents that get a child into the right hygienic,

dietary and healthy habits and it is parents that teach a child how to spend spare time in a healthy way.

As well, it is parents that make a child aware of benefits of “being healthy” and in turn it is they who

motivate a child to keep to rules of healthy behaviour. If parents are aware of their roles, duties and

tasks, and if parents have knowledge about factors that influence on proper development of their

children, then parents try to create optimal conditions for their children’s growth. Parents, as role

models, transmit standards of behaviours to their children: they get children into the good dietary

habits and into high level of physical condition. As well, parents are those who teach children how to

cope with stressful situations and how to avoid various types of addiction. It is thus right to claim that

good health of individuals, and in turn good health of society as a whole, is based on proper children’s

development in the family.

Unfortunately parents are often not aware of the fact that their way of conduct may have bad impact

on their children’s health condition. Lack of parents’ awareness in this field may lead to impediment

of children’s proper development and in turn may cause different diseases and disorders.

The main goal of the project Building up the health awareness among parents is to increase the level

of parents’ awareness in the field of children's health habits.

Deterioration in children’s physical condition observed in all partners’ countries is a reason to start

the project. Good health of children is threatened with such factors as low fitness level, bad dietary

habits, obesity, psychoactive substances. Bad habits acquired in childhood have bad impact on one’s

whole life and are difficult to break. The aim of our project is to make the parents aware of how

extremely important their healthy habits are, because it is parents that form a basis for children’s

healthy lifestyle.

ABOUT THE INSTITUTIONS:

Coordinator of the project: New Culture and Education Association (Poland)

New Culture and Education Association is Polish non-governmental organization. The association has

been brought to life as an initiative of teachers, educators, trainers and people who participate in varied

cultural activities by the virtue of their occupation and interests (music, art). The founder members of

the association have a great experience not only in the field of adult education (courses, trainings,

workshops, original educational programs) but also in participating in international projects. All of the

founder members are active workers of educational and cultural institustions – both in public and

private sector. We run various “soft skills trainings” related to interpersonal communication (e.g. the

assertiveness trainings and conflicts solving trainings) and prevention (e.g. trainings on aggression

prevention and STD prophylaxis). We organize courses in the field of didactics and teaching

methodology as well. Many members of the association have been involved in LifeLong Learning

Programmes as partners or coordinators.

Per Esempio (Italy)

Per Esempio is a non-profit organisation aiming at cultural, social, ethical, and economic development

through the promotion of active participation of people and the civic society.

The mission of Per Esempio is to reinforce social cohesion in the targeted communities, evoking

constructive processes for local as well as for international community development. The activities of

the organisation particularly aim at empowering individuals and groups at risk of social exclusion by

contributing to the development and improvement of their skills, knowledge and competences.

Through its engagement in networking with local and European partners, Per Esempio supports the

actions of European and Euro-Mediterranean actors contributing to the comprehensive development of

individuals and communities, preferably using non-formal educational approaches and tools that

stimulate the active participation of youth and reinforce intercultural dialogue.

TONYA PUBLIC TRAINING CENTER (TURKEY)

Tonya Public Training Center is in Tonya which is bound to Trabzon in the northeast of Turkey. Our

institution is a governmental lifelong education provider for many fields of occupation, knowledge,

hobbies and skills including arts, handicrafts, foreign languages, musical instrument, sports, folk

dances, theatre & drama, school subjects, ICT and literacy as well. In addition to our available training

courses, we always provide services for any subject which people demand for us. Also regarding our

strengths, besides our head office in the city center, we have branch offices in country sides, and that’s

how we can reach the people who normally live in rural areas.

SCMS (Portugal)

SCMS is a non-governmental organization that has been committed in providing health and social care

services to individuals and families, particularly those in need and/or experiencing vulnerable

situations, since its foundation (1500). The main areas of institutional intervention include services for

children, youth, elderly people and adults in situation of (chronic) illness and/or severe disability (long

term care). During the last decades, the major activities are under its projects to combat poverty and

social exclusion.

Stay Healthy - Manual for parents

Most of us know the basic principles of healthy nutrition. We know we should eat less but more often,

eat fish minimum twice a week, drink lot of water and limit sweet beverages, soft drinks and cookies.

Unfortunately we don’t follow these basic principles. Why?

We often take as an excuse living in a rush and hectic, stressful way, these arguments are brought out

often to convince ourselves that “eating out” is the only solution. While creating our own menu we

copy the habits taken from family home, or we tend to shut ourselves out on new flavors and

experimenting with the cuisine. The latest research shows that we are prone to ads, we don’t read

labels.

What do we spend our time on since we don’t even have it for healthy lifestyle? Cooking might be a

great pleasure and healthy cuisine can add new flavors to life. You can eat traditional dishes but

exclude from your diet fat extras such as breadcrumbs. We don’t need to know the “E” list or become

a dietitians. A little bit of good will can do.

The aim of this folder is to encourage children through their parents and teachers for healthy, tasty

and creative cuisine. Yes, yes healthy food can be interesting, inspiring in taste and its preparing nice

and easy.

Recipe for luck doesn’t exist, but there are a lot of recipes for healthy dishes and a man who is

physically active and well nourished can be happier!

What to eat to stay healthy?

The Council for Promoting Healthy Nutrition released special Golden Card of Proper Nutrition, in

which the most important recommendations were announced:

eat at least 3 meals (moderate amount) a day - including breakfast,

each meal should include cereals such as dark bread, flakes, groats, pasta or potatoes,

add fruit and vegetables (can be frozen ones) for each meal,

drink at least 2 full glasses of milk or at least the same amount of kefir and yogurt and eat 1-2

pieces of cheese,

everyday pick one portion of fish, poultry, pea, beans or meat,

drink not less than 1 liter of mineral water and 100% natural fruit and vegetable juices.

Grain Products

Since we know that each meal should contain grain products, we ought to know that bread, groats,

pasta and bran is included in this list. Wholegrain cereals affect the proper functioning of intestines

and nervous system. White bread and white rice carry empty calories.

Good tips:

Buy wholegrain bread and pasta and instead of white rice - buy full blown brown rice.

The name of bread comes with the type of flour/meal it’s made of. There are several types of

bread, it depends on how it’s been baked. Wholemeal bread is baked from wholemeal, and

wholegrain from whole-grain. It does matter what sort of flour is used in process of baking

bread. The more whole-grain the better, bread is healthier.

Rye bread is healthier than wheat bread (it consist more vitamin B). Sourdough bread is

healthier than yeast bread. The first helps to improve the work of intensities and removes

harmful substances.

The bread should consist of 4 ingredients: flour/meal, water, sourdough/yeast and salt. Other

ingredients are often harmful for our health!

The dark color of grain products can also be misleading, which is often the effect of using

caramel!

Groats

Groats are far more healthier dinner extras than potatoes or pasta. They include lots of vitamin and

roughage. They decrease blood pressure, cholesterol and prevent anemia, obstruction as well they have

a good influence on nervous system and muscles. The most popular and healthiest are: millet,

buckwheat, barley, corn grits, semolina (porridge).

Fruit and Vegetables

Fruit and vegetables, same as grain products should be a part of our daily diet because they consist of:

roughage

vitamin

minerals

They improve digesting process, work of intestines, they also prevent anemia, hair loss, they stop

growth inhibit and development of many diseases. We can eat vegetables with no limit, the best is to

add them to every meal, but fruit should be consumed 2-3 times a day.

And here some tips including fruit and vegetables in menu:

Cooking, baking, frying kills nutrients, that’s why we should eat raw fruit and vegetables or

let’s make 100% natural juices out of them.

It’s good to choose local and season vegetables. They are fresh and not under influence of any

preservatives.

In the winter we should eat frozen vegetables, concentrates, dried fruit and vegetable, silage

(sauerkraut, pickles).

Large vegetables have it’s size because of special fertilizers. Chive, lettuce, beets, Chinese

cabbage, radishes, spinach and kohlrabi imbibe fertilizers the most.

Milk

What about the milk? Drink or avoid? There are rumors that adults don’t digest milk. Wrong!

Milk is rich in potassium, phosphorus, magnesium, zinc, vitamin A, D and B but the most important is

calcium. It’s shortages can cause fractures, osteoporosis and growth inhibit. Bone growth is most

active when children are at school age. To fulfill the daily need for calcium average pupil should drink

3-4 glasses of milk or replace it with yogurt, kefir or cheese (curd, cottage cheese).

When buying dairy products remember to:

choose milk between 1,5 - 2% of fat, because it’s richer with vitamin, which help to absorb

calcium,

acidophilus milk contains less lactose and is perfect for those, who are intolerant for this

ingredient,

cream cheese is a good solution provided that it contains less sugar, sour cream and

aroma/flavor (check labels),

cheese package should inform about it’s origin (semi-fat cheese, gouda cheese). Avoid those

which say “cheese type (...)” it means this product isn’t fully original, it usually quasi

product/imitating cheese. The perfect cheese consists of milk, lactic acid bacteria, rennet and

salt.

The more other ingredients it contains, the worse.

Meat and grain legumes

Meat as well as fish and grain legumes, provide mainly protein, which helps to build up our body. It’s

deficiency can cause growth inhibit, decrease in immunity, slow the physical and intellectual

development.

Vegetable sources are insufficient, that is why meals containing grain legumes (soybeans, pea, bean,

lentils) should be less included in the meals. Polish people love meat though, the problem is that often

fat meat. Pork meat contains about 20% of fat, turkey meat only 2%, the more animal fat we consume,

the bigger problems with cholesterol it may cause. Furthermore, too frequent eating of red meat (pork,

beef) can generate cancer of the digestive system. It is important to limit meat consumption, and

switch into poultry or fish.

Whil e pr epari ng mea t di shes l et ’s not f or get about :

steaming, baking and braising are healthier than frying

poultry without skin has less fat

if we find in meat products information that it contains mechanically separated meat (in

Poland marked “MOM”) it’s better to avoid this product. This is the type of meat which

contains comminuted skins, hamstrings, membranes, rumps or cartilages.

Fish

Fish contains crucial protein, omega-3, vitamin and lots of minerals, that’s why it should be often in

the menu - no less than twice a week.

Sea fish are rich in fat, they contain more omega-3, which:

protects from heart attack

reduces the level of bad cholesterol

reduces cancer risk

contain iodine, vitamin D, protect from rickets and osteoporosis.

Choose oily fish such as mackerel, herring, salmon or halibut.

While buying fish remember to:

best buy fresh fish - with compact meat, fresh smell, bright eyes and pink gills

avoid canned fish and industrially smoked fish - they contain large amount of salt

Oils

Vegetable oils should be used instead of animal fat, which is bad for our health because of high level

of cholesterol. Oils contain omega-3, which protect us from heart attack and are good for brains. Apart

from that oils include vitamin E, which is called the youth vitamin and oleic acidwhich helps

circulation system to function properly. Oils are very caloric, that’s why it is advised to consume daily

doses of maximum 2 tea spoons .

While choosing best oil, remember for what purpose it is going to be used. Each oil is different.

For frying choose:

rapeseed oil

olive oil

sesame oil

There are also: linseed oil, walnut oil, pumpkin seed oil and grape seed oil they very healthy but good

only for cold dishes. Good oil should consist of unsaturated acids and be cold pressed (virgin). Oils

should be stored in dark bottles. Linseed oil needs to be consumed as fast as possible after opening,

because expiration date of this product is short.

Butter or Margarine

In Poland butter is the most popular product especially used as an extra for bread. It often wins with

margarine because of it’s natural ingredients and because it just tastes better. Unfortunately butter

includes mainly (about 70-80%) of animal fat, which raises cholesterol. Assuming Polish people avoid

in their cuisine pork about 20% of fat, hard cheese about 40% of fat, sour cream about 20% of fat,

buttering bread then becomes a problem.

Margarine isn’t that popular because it is tasteless, and dangerous for our health it contains

carcinogenic trans isomers, which should be totally excluded from our diet. Trans isomers are

substances that harden margarine so it can be in solid state instead of liquid state. New technologies

allow to produce margarine without using harmful trans isomers. To prevent from buying margarine

with these bad ingredients, we ought to search in labels for: “hard fat” or “hydrogenated oil”.

Margarine with these ingredients should be avoided. If you want to buy one you should choose wisely.

The label should say “does not contain trans isomers”, “does not contain hard fat” or “trans<1g”,

“trans 0,5g”.

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Eggs

Eggs can or even should be consumed, because they are the source of vitamin A, D, E, K, B12 and

folic acid. They contain potassium, sulfur, iron as well as omega-3 and omega-6. Scientists decline

that cholesterol contained in egg yolk is responsible for heart diseases. World Health Organization

agrees that at least 10 eggs per week should be consumed. Let’s eat eggs, but avoid frying them.

Unfortunately crumbled eggs or poached eggs are acceptable once at a time.

Beverages

Dietitians often urge us to drink water, but on TV we often see advertisements of juices and beverages

that say it is good for our health and proper for children. So what should we drink? In what quantities?

Nectars are beverages produced on the basis of juices, but they include lots of sugar, aroma/flavor,

thickeners, preservatives and dyes. It is advised to avoid these beverages because of its long list of

chemical substances, which can be found on most labels. We should drink nectars responsibly. Fruit

juices are healthy but we need to know that after pressing juice we eliminate crucial roughage, so it’s

better to eat whole fruit. Better choice is to drink vegetable juices, which are perfect raw, for example

beetroot juice. Coffee or tea contains coffeine, so we should limit it. At this point there is one single

important thought: It is worth to drink non sparkling water. The natural need for water depends on

different factors such as: physical activity, humidity, type of food. We can assume that it is about 30

ml per 1 kg of body mass. Person who weighs 70 kg should daily drink approximately 2 liters of water

(beverages).

Salt

Dishes without salt are tasteless or don’t taste well, it is certain. On the other hand we often hear salt is

unhealthy. Do we definitely need to put salt away? Does it have any replacement? Rational salt

portion is one tea spoon per 24 hours, but it is not only salt that we add directly to meals, but the one

that is an ingredient part of cold meats, bread, smoked fish and even sweets. These products include

salt. In the least expected products such as cookies we can find salt and we often forget about it.

Excessive use of salt causes high blood pressure and in the aftermath this can lead to premature death.

Salt increases also urinary calcium excretion, which is very bad for bones. Little less sodium (which

is the most harmful ingredient) has sea salt. If we need to add salt to our meals it is better to use the

latter. It is also good to include herbs in our diet. Basil, thyme, rosemary, garlic, nutmeg, marjoram,

pepper have such strong aromas/flavors, that they can definitely replace salt. Don’t forget to check and

read labels. Products which include large amount of salt or sodium glutamate (the latter one should be

totally excluded from diet), ought to be eliminated. It is good to avoid salt that is fine-grined which is

unhealthy. It is advised to buy coarse salt and grinder - freshly grind salt, especially sea salt gives the

perfect, exquisite aroma.

Sugar

Everybody loves sugar, no matter if you are a child or an adult. We add sugar intentionally to coffee or

tea, but often unconsciously by choosing snacks, cookies, candy bars, yogurts or beverages.

Meanwhile sugar has a very bad influence for our health - it causes dental caries, obesity and diabetes.

Sugar is not essential for proper functioning, we can certainly eliminate it from our diet. What food

pleasures will be then left in our everyday life?

There are several alternatives for sugar:

honey has antibacterial features, it strengthens immunity, includes vitamin and microelements,

maple syrup includes manganese, iron, zinc and magnesium.

Let’s not forget that honey as well as maple syrup are caloric and the excessive use of those products

is bad. Brown sugar has been very popular lately, it is healthier from white sugar because it contains

molasses. It enriches sugar with nutrients, but still does not eliminate it’s bad influence on health

(diabetes)!

To be a self-conscious consumer remember to:

Sweet taste is not only the effect of using sugar (saccharose) but also glucose, invert sugar,

corn syrup, glucose-fructose syrup, dextrose, maltose, fructose - sometimes producers label

their food products as “sugar free” but instead they add different sweeteners, which have a

result as bad as saccharose.

Children not eager to eat are often exposed to experience high sugar diet. This sugar is present

in processed cereal, tea, cream cheese or beverages for children. Even products for infants

include large amount of sugar!

Products advertised as “wafer - perfect milk bar for breakfast” or “milk bar rich in calcium”

contain mainly sugar and are bad for health. We should read labels and be more skeptic as far

as advertisements are concerned.

How to read labels of food products?

The most frequent information on food product packages is:

I. NAME

Name of food product informs what is inside the package and in what state it is going to be, for

example it says whether it is powdered, frozen or smoked. Information included should be literally

defined - remember that strawberry yogurt is not necessarily yogurt with strawberries and quasi

cheese/imitation cheese product is not real cheese.

II. INGREDIENTS/COMPONENTS

Product ingredients are sorted in descending order according to weigh, also distinguishing those most

allergic. Several important tips regarding products, which we may find in stores: Producers sweeten

food not only with sugar containing saccharose, but maltose, glucose, aspartame, sorbitol and glucose-

fructose syrup, which are responsible for obesity in society not only all over the country but all over

the world. Nitrates and nitrites are the most popular preservatives added to meat - they are bad for

health, that is why we should reduce their consumption (as much as possible). Let’s avoid trans

isomers (hard fat), which are common in margarines.

It is mandatory to read ingredients/components - let’s not be mislead - cranberry tea contains only 2%

of cranberries, rest is hibiscus, dyes and aroma/flavors.

Let’s avoid (in Poland MOM) mechanically separated meat, which often is added to sausages and

other processed meat.

Shorter shelf life means the product was not subjected to chemical preservation, which is healthier.

III. DURABILITY

Information about expiring date of product are given in two ways: “use till...” or “best before...”

The first term - “use till” - is often applied in case of quickly perishable food such as dairy or meat.

Eating these products after expiring date is dangerous for health!

The second term - “best before” - is applied in case of non-perishable products such as groats and

pasta. Eating these products after expiring date is not dangerous, but it is not recommended to eat

because of taste loss or different consistency.

IV. NUTRITIONAL VALUE

How to choose healthy food product, not knowing what is the difference between complex and simple

carbohydrate, and having only several seconds to quickly analyze label of the product? First and

foremost you ought to follow the recommendations for daily demand for energy from the individual

components/ingredients. We should keep in mind not to provide our body with too much energy in the

form of simple sugars and saturated fats. Additionally they are very caloric.

V. ECOLOGICAL

Product may be named “ecological” only when it has been produced according to strictly defined

rules and regulations. Carrot which grew without fertilizers is a good product but in face of law not

necessarily “ecological” one. Products from ecological farms from 2010 are branded with special mark

of the European Union.

This mark can be used by producers outside the EU, who meet the regulations for organic farming.

VI. WHAT INGREDIENTS TO AVOID?

Aspartame, (E951)

Found in: diet or sugar free products

High fructose corn syrup (HFCS)

Found in: processed foods, breads, candy, flavored yogurts, salad dressings

Monosodium Glutamate (MSG / E621)

Found in: flavor enhancer in soups, salad dressings, chips, frozen entrees

Artificial colorings (E133, E124, E110, E102)

Found in: candy, cereal, soft drinks, sports drinks, ice cream, bakery products

Sodium Sulfite (E221)

Found in: wine and dried fruit

Sodium Nitrate/Sodium Nitrite

Found in: hotdogs, bacon, ham, processed meat in general

BHA and BHT (E320)

Found in: potato chips, gum, cereal, frozen sausages, enriched rice

Sulfur Dioxide (E220)

Found in: beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products

Potassium Bromate

Found in: breads

Healthy and tasty recipes:

CHICKEN STOCK

Ingredients:

-1 carrot

-1 parsley

-1 celery

-1 leek

-8-12 cups of water

-1/2 chicken

-salt, black pepper grains, 2 bay leaves

The stock of vegetables and a chicken can be a very

delicious and healthy replacement for a stock tube.

Peel vegetables and put them with the chicken into a pot, pour water and add spices. Simmer about 1-2

hours.

EGGPLANT CHIPS

Ingredients:

-1 eggplant

-1 egg

-olive oil

-salt, pepper, sweet paprika, chilli

Chop an eggplant into 0,5 cm slices, salt it and

leave for half an hour. Drain eggplant slices by a paper towel and chop into bars. Blend an egg and

mix with spices. Dip Scraped chips in the egg and into oiled casserole. Bake eggplant chips 40

minutes in the heated to 150° oven.

PUMPKIN SOUP

Ingredients:

-1 pumpkin (ca. 3 kg)

-3 potatoes

-2 onions

-3 garlics

-stock

-olive oil or oil to frying

-salt, pepper, curry and ginger (powder)

Drill a pumpkin, chop potatoes, onions and a garlic into thick bars. Next, separate vegetables into

small parts and fry them in olive oil, add a lot of curry, pepper, salt and grated ginger. Put into the pot

with boiling stock and simmer. When vegetables will be squishy, turn off the fire and blend to creamy

texture. Serve with crouton or choux pastry balls.

OMLETTE WITH MILLET PETALS

Ingredients:

-2 eggs

-1/2 cup of buttermilk

-4 spoons of millet petals

-few ham slices

-1 onion

-cherry tomatoes

-salt and pepper

Chop an onion and a ham, then sauté them with butter. Break eggs and mix with salt and pepper. Add

a buttermilk, millet petals, sauted onion and ham and cherry tomatoes. Prepared mass pour on a small

pan and fry on the both sides.

MINI ZUCCHINI PIES

Ingredients:

-1 pack of puff pastry

-1 red onion

-1/2 fat free feta cheese

-several sun-dried tomatoes in oil

-1 zucchini

-salt, pepper, cayenne pepper, dried basil

Preheat an oven to 150 degrees C.

Chop the zucchini, add cayenne pepper and put everything into a pot. Chop the red onion and fry it in

olive oil on a pan. Then slice the cheese and dried tomatoes, add a pinch of salt, pepper, basil and mix.

Prepared stuffing put on wide stripes of puff pastry and wrap. Put zucchini pies into the oven and bake

20 minutes.

PESTO

Ingredients:

a small bowl of fresh basil (about half of a

bush)

-4 spoons of pinenuts or wallnuts

-5 spoons of olive oil

-3 spoons of grated parmesan

-2 garlic

-salt and pepper

Making pesto spend about 5 minutes. Firstly roast pinenuts in olive oil on a pan then mill them (you

shouldn't roast wallnuts, they should be only milled). Next take nuts, basil, squeezed garlic and olive

oil and blend together. Add grated parmesan, a pinch of salt and pepper and mix. Serve with pasta, for

example penne or tagliatelle.

RED LENTIL PATE RECIPE

Ingredients:

-1/2 kg of red lentil

-4 eggs

-3 carrots

-2 onions

-3 garlics

-3 big spoons of tomato puree

-spices (salt, pepper, Cayenne pepper, sweet red pepper, cumin, caraway), soy sauce (without

preservatives), fresh ginger

-oil

Preheat the oven to 180 degrees C.

Wash the lentil and put to the pot with cold water and cook till lentil will be soft. Next add the tomato

puree. Chop onions, garlics and carrots and fry them in olive oil on a pan, add spices. Mix with lentil

and add eggs. Put pate to the mould and bake for 40 minutes.

RISOTTO WITH BROCCOLI

Ingredients:

-1/2 broccoli

-1 1/5 brown rice bag

-4 spoons of cream

-1 onion

-1 egg

-sun-dried tomatoes in oil

-salt, pepper, Cayenne pepper, oregano

Cook rice about 30 minutes. Season broccoli

and cook shortly. Next chop the onion and

fry in olive oil. Add dried tomatoes

(chopped), cooked broccoli and fry again for 5 minutes. Add cooked rice, then add the egg and fry

again. Add the cream and mix everything. Serve with basil leaves and grated parmesan.

RATATOUILLE

Ingredients:

-1 zucchini,

-1 onion,

-1 red bell pepper

-1 eggplant

-1 can of fresh/natural tomato paste or

3 sliced and peeled tomatoes

-Olive oil

-salt, black pepper, rosemary, oregano, thyme, basil

Slice an onion into thinythalers (Vichy method), and fry it in olive oil on a pan. Take a tomato paste

or sliced and peeled tomatoes and put them into a casserole. Then put fried onion on the paste. Add a

pinch of salt, black pepper, oregano, thyme and basil. Take zucchini, cut into thinythalers and - next -

into equal halves. Do the same with an eggplant. Take the eggplant, salt these thalers, leave for 30

minutes. Preheat the oven to 180 degrees C.

Meanwhile take a red bell pepper and cut it into thin bars. Remember about pitting the pepper. After

30 minutes wash the eggplant and begin decorating. Arrange the vegetables in a piral on top, change

the colours of them (firstly eggplant, then zucchini and pepper) and spread olive oil.

How to make dressing?

Take 4 table spoons of olive oil and mix it with balsamic vinegar. Add a pinch of salt and pepper,

thyme and rosemary, mix everything and pour over the plate.

Serve with fresh and own-made croutons.

COLOURED ROLLS WITH SALMON OR CHICKEN

Ingredients:

-1 pack of wholemeal wraps

-smoked salmon

-chicken breast

-spreadable cheese

-dill

-watercress salad

-cucumber

-tomato

-capers

-salt, pepper, oregano, chilli pepper

Firstly, you can use chicken or smoked salmon. If you prefer chicken meat, toss it in spices and fry in

olive oil on a pan. If not, forget about chicken and use salmon. Mix your favourite spreadable cheese

with chopped dill, salt and pepper. Slice cucumber and tomato into small cubes. Take wrap, spread

mixed cheese, put a piece of salmon (or chicken), add watercress salad, cucumber, tomato and capers.

Then roll everything and cut into wide parts. Coloured rolls are better substitutes for sandwiches.

CARROT CUPCAKES

Ingredients (30 cupcakes):

-3 carrots

-2 apples

-2 teaspoon of baking powder

-flat teaspoon of baking soda

-cinnamon

-3 cups of flour

-4 spoons of honey

-4 eggs

-3/4 cup of olive oil

Grate carrots and apples, mix an egg with cinnamon, baking powder, baking soda and honey. Add an

oil and mix everything. Then add grated carrots and apples, flour and mix again. Put everything into

silicone or paper mould and put into the heated oven. Bake about 30 minutes.

1) Recipes

Boiled Bream Fish boiled

- Ingredients

- 1 Bream Fish

- 1 Tomatoes

- 1 Onions

- 1 Potatoes

- 1 Lemon

- 1 small spoon of salt

Take all the ingredient together, cut it in small pieces and put into the pot and leave it boiling for

twenty minutes. Then put the oil and serve the dishes.

2) Vegetable mixed soup

1 cup of chickpees and 1 cup of beans soaked for 12 hours in plenty of cold water and draine it.

½ cup of red lenties

½ cup of browlenties

1 onion finely chopped

1 carrot , finely diced

2 sticks celery thinly sliced

2 tomatoes

100 gr of pumpkin

100 gr spinach

some wild fennel

Boile all the ingredients for 1 hour on salt water. Add when all is ready some extra virgin olive oil.

3) Fresh Juice A.C.E

Orange

Lemons

Strawberry

4) Salads

- Green tomatoes

- Maize

- Red lattuce

- Oil

- Mushroom

VEGETABLE STUFFED CHICKEN BREAST

Ingredients:

- 2 chicken breast

- 100g of grated courgette

- 100g of grated carrot

- 1 egg white

- 1 onion

- 2 cloves of garlic

- pinch of salt, olive oil, provence herbs, grated bread

Use the olive oil to mix all vegetables in a pan. Blend the egg white and add it to all vegetables. Use

salt and Provence herbs to flavour. Cut the chicken breast and stuff it with the vegetables. Put grated

bread on top of the stuffed chicken breast and place it in the oven (180º) for a few minutes. Serve it

with rice and salad.

PANCAKES

Ingredients:

1 cup of oat (flour)

1 egg and 1 egg white

1 cup of milk

pinch of salt

pinch of cinnamon

1 spoon of brown sugar (optional)

2 yogurts (flavoured or not, in line with your preferences)

200g of strawberries or any other red fruits

Use a bowl to mix the oat flour, the egg and the egg white, the milk and the sugar. Add a pinch of salt

as well as a pinch of cinnamon. Make sure all ingredients are properly mixed.

Heat a large non-stick frying pan. Ladle some batter into the pan, tilting the pan to move the mixture

around for a thin texture, and leave to cook. The pancake should turn golden underneath after about 30

seconds and will be ready to turn. Hold the pan handle. You can use, for instance, a kitchen spatula to

turn out the pancake onto a warm plate. Repeat the previous procedure until the batter is finished.

Serve with yogurt and fruits.

DESERT

Ingredients:

- seasonal fruit (sliced or cut in little pieces)

- greek yogurt

- muesli

- honey

Put the fruit in a glass, placed by colours. Add Greek yogurt on top and

powder with muesli. Finish your recipe adding some honey (a teaspoon) on the top.

BANANA AND CACAO COCKTAIL

Ingredients:

-2 bananas

-1 cup of buttermilk or kefir

-2 teaspoons of honey

-4 teaspoons of bitter cacao

Blend whole ingredients, pour to cups and leave in the fridge for 10 minutes. Add coconut shreds

before serving.

This project has been funded with support from the European Commission. This publication reflects the views only of the

author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.