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HEALTHY RECIPES by Project eTwinning - Ourboox.com

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HEALTHY RECIPES

by Project eTwinning

Joined Feb 2023
Published Books 1

VEGAN STRAWBERRY CUPCAKES

Ingredients:

Strawberry milk

2/3 Almond milk or vegan milk of choice
6 large strawberries

Instructions:

Put the 6 strawberries in a blender with the almond milk and blend.

Strawberry cupcake batter

1 teaspoon apple cider vinegar
1 ¾ cup all-purpose flour
1 cup brown sugar
1 ½ teaspoon baking powder
½ teaspoon salt
2 teaspoons vanilla extract
1/3 cup melted vegan butter
½ cup chopped strawberries

Vegan strawberry butter cream

1 vegan vanilla cupcake frosting
3-4drops natural pink food coloring
Half teaspoon natural strawberry extract

Instructions:

Prepare 1 batch of vegan vanilla frosting and mix in food coloring, strawberry powder, and flavor at the end.

INSTUCTIONS:

Preheat oven to 180°C and put in a muffin pan paper liner. Oil paper with oil spray.

In a bowl, mix strawberry milk and apple cider vinegar. Set aside for 5 minutes for the milk to get thick

In another large bowl, whisk flour, sugar, salt, baking powder.

Put in the milk mixture, melted vegan butter, vanilla extract.

Mix with a spoon until ingredients are combined, then put in chopped strawberries.

Fill the muffin pan.

Bake at 180°C for 20-23 minutes.

Before frosting with vegan strawberry buttercream the cupcakes must be cool.

Eleni Bolaki

TRUFFLES

INGREDIENTS

– 400 ml water

– 300 g honey

– 270 g bread crumbs

– 250 g dark chocolate

– 100 g hazelnuts

– 50 ml cognac

– Dark chocolate truffle or nuts

INSTRUCTIONS

In a small saucepan, heat water and honey until they start boiling.
Remove from heat and pour the mixture into a bowl containing the dark chocolate pieces that you have previously cut into small pieces.
Mix the contents until a chocolate syrup is formed, then add cognac and let the mixture rest for 10 minutes.
In a separate large bowl, mix the bread crumbs, hazelnuts (previously crushed into small pieces), and the chocolate syrup. Mix well until the mixture is homogeneous.
Transfer the bowl to the refrigerator and let it cool and firm up.
Once the mixture has cooled and is firm, shape it into small balls of your desired size.
Dip the balls into cognac and immediately then roll them into truffle or nuts.

Rodamia

Pasta salad

Ingredients:

500gr penne pasta whole- grain

Salt

300gr cream cheese light

2 tablespoons mustard

Pepper

2 tablespoons olive oil

1 green bell pepper

1 red bell pepper

Half cucumber

1 tomato

100gr corn

Lemon juice

Instructions:

Boil the penne pasta for 8 minutes and drain the water put the boiled pasta in a large bowl and let it cool.

In a small bowl mix the cream cheese with the mustard, salt, pepper and the olive oil.

Chop all the vegetables.

Put the vegetables and the corn in the bowl with the pasta.

Add the cream cheese sauce and lemon juice and mix all the ingredients.

Eleni Bolaki

Meatball soup

1 onion
1 garlic clove
minced beef
150gr glutinous rice
¼ of a bunch of dill
1 tablespoon of mint
salt
Pepper
2-3 tablespoons of olive oil
1 ½ lt water
Lemon peels, from 1 lemon
2 bay leaves
1 tablespoon of vegetable broth

Put the onion, garlic and 2 tablespoons of water in the chopper and mix them very well.
Put the mixture on a kitchen towel and squeeze well until most of their moisture evaporates
Then we transfer the mixture in a bowl and add the minced beef, the rice, the dill, and the mint, all of them chopped, salt, pepper and the olive oil. We must mix them very well for a good result.
We form meatballs and put them in a pot.
Add the water, the lemon peels, the bay leaves and the broth and cover them with a lid.
We place the pot on the cooker and simmer over low heat for 30-40 minutes.

Οuzounis Μitilinios

SALAD PALLIKARIA

Salad Pallikaria is a salad that was invented thousands of years ago. In ancient Greek era people cultivated their food and everyone wanted his harvest to be rich in fruits and vegetables. For this reason, people used to take some of their legumes and boil them to offer this food to the gods as a salad. Later this food was cooked by monks in monasteries because it was perfect for fasting and could give them strength to last the whole day. For this reason they also gave this food the name Pallikaria.(in Greek it means young and robust boys)

RECIPE INGREDIENTS

50 gr. black-eyed beans
50 gr. white beans
50 gr. red beans
50 gr. red lentils
50 gr. peas
50 gr. corn
50 gr. wheat
50 gr. chickpeas
1 dry onion
1 small bunch of fresh onion
1 bunch of rocket
A little dill
Juice of 1 lemon
Olive oil, salt and pepper

PREPARATION

1) Soak all the beans and chickpeas separately the night before.

2) Boil all the legumes separately, strain them and put them aside.

3) Mix all the legumes together.

4) Chop all the vegetables and mix them together with the legumes.

5) Add salt, pepper, olive oil, lemon juice and chopped dill.

6) Use the arugula leaves as a base on your plate and serve.

Theodorou Myrsini

VEGAN CHOPPED SALAD

Ingredients:

6 leaves of lettuce, washed and chopped
1 cucumber, diced
1 carrot, peeled and grated
1 tomato, diced
1 green pepper, diced
1 red pepper, diced
4 tablespoons of corn
1 small onion, finely chopped

Instructions:

Prepare all the vegetables as indicated – wash and chop the lettuce, dice the cucumber, tomato, green pepper, and red pepper, grate the carrot, and finely chop the onion.

In a large salad bowl, combine all the prepared vegetables.

Serve the salad immediately, or cover and refrigerate until ready to serve.

Optionally, you can dress the salad with your favorite vinaigrette or dressing before served.

I chose these recipes, a sweet without sugar and an interesting salad because I like pancakes and salads. Hope you enjoy them when you taste them.

Manolaraki

BANANA PANCAKES

Recipe ingredients :

2 ripe bananas
1 cup of milk
1 large egg
1 cup all-purpose flour
2 tablespoons of oil (plus extra for the pan)
3 tablespoons of oat

Instuctions:

In a mixing bowl, mash the bananas until smooth.

Add in the milk, egg, and oat. Mix until well combined.

Gradually add the flour to the mixture, stirring until smooth.

Heat a pan and lightly grease with oil.

Pour a ladleful of the pancake batter onto the pan and cook it until the edges begin to set.

Flip the pancake and cook for an additional 1-2 minutes until it gets golden brown.

Repeat the same for the rest of the batter.

Serve the pancakes warm with your favourite toppings.

Enjoy!

Manolaraki

KAKAVIA (SOUP WITH FISH)

RECIPE INGREDIENTS

1 cup of oil
0,5 kilo roof or grouper fish
2 big onions
1 kilo of small fish (cleaned)
3 big potatoes (peeled and cut in pieces)
Lemon juice
Salt
Pepper

PREPARATION

Put in a big pot the onions cut in small pieces and the potatoes above them. We put the fish on top.

Add salt and water and the oil to cover the fish.

Close the pot and boil in high temperature for 20 minutes and then continue simmering for 15 more minutes with the pot lid off.

When it’s ready add lemon juice, close the pot lid and let it sit for about 10 minutes.

We serve in deep bowls with a lot of pepper.

Konstantinos Theodorou

FROZEN SWEET WITH YOGURT

INGREDIENTS:

1 package of sugar-free jelly (flavor of your choice)

1 small pot of 2% fat yogurt

OPTIONAL:

Grated biscuits

Almonds or other nuts of your choice

Cut fruits

UTENSILS NEEDED:

A large bowl

A spoon

6-8 serving bowls

INSTRUCTIONS:

Prepare the jelly according to the instructions on the package in a large bowl.

Once the jelly is prepared, add the yogurt to the bowl and stir well until thoroughly mixed.

If desired, add grated biscuits, almonds, or fruits to the mixture and stir again to incorporate.

Divide the mixture into 6-8 serving bowls.

Place the bowls in the refrigerator and let them chill for 2-3 hours until set.

Serve and enjoy your refreshing frozen sweet with yogurt!

Healthy Potato Dumplings with Veggie Pesto:

Ingredients:

For the Potato Dumplings:

4 large potatoes, peeled and boiled
1 cup whole wheat flour or a mix of whole wheat and almond flour
1 egg
Salt to taste
For the Veggie Pesto:

1 cup spinach leaves
1 cup fresh basil leaves
1/4 cup almonds or pine nuts, toasted
1 clove garlic
2 tablespoons nutritional yeast (optional)
Juice of 1 lemon
3 tablespoons extra-virgin olive oil
Salt and pepper to taste
Instructions:

1. Prepare the Potato Dumplings:
a. Mash the boiled potatoes in a large mixing bowl.
b. Add whole wheat flour (or a mix of whole wheat and almond flour), egg, and salt. Mix well until you get a soft dough.

2. Form and Cook the Dumplings:
a. Form small dumplings from the dough and place them on a lightly floured surface.
b. Bring a large pot of salted water to a gentle boil.
c. Drop the dumplings into the boiling water and cook until they float to the surface. Remove them with a slotted spoon and set aside.

3. Make the Veggie Pesto:
a. In a blender or food processor, combine spinach, basil, toasted almonds, garlic, nutritional yeast (if using), lemon juice, olive oil, salt, and pepper.
b. Blend until you achieve a smooth pesto consistency.

4. Serve:
a. Place the cooked potato dumplings on a serving plate.
b. Spoon the veggie pesto over the dumplings, ensuring they are well coated.

5. Optional: Add Vegetables:
a. For an extra health boost, sauté your favorite vegetables such as cherry tomatoes, zucchini, or bell peppers, and mix them with the dumplings and pesto.

This healthy potato dumplings recipe incorporates whole grains, lean protein, and a variety of vegetables for a well-balanced meal. Enjoy!

Stuffed aubergine:

Ingredients:

2 aubergines
1 red pepper
1 yellow pepper
1 green pepper
1 courgette
1 spring onion
100 ml of tomato sauce
4 eggs
50g of grated cheese
salt and oil

Preparation:

Wash the aubergines and cut them in half. Then empty them and steam them for 5 minutes. Turn them upside down to release excess liquid.
Wash all the vegetables and cut in to squares along with the aubergine flesh.
Fry the spring onion and peppers for 10 minutes in a pan with 3 tablespoons of oil.
Then add the aubergine and courgette and cook for a further 10 minutes, stirring occasionally. Season, add the tomato sauce, mix and remove from the heat.
Preheat the oven to 200ºC. Stuff the aubergine halves with the vegetables and place them in a baking dish.
Crack an egg over each aubergine and sprinkle with cheese. Bake until the egg set and serve immediately.

Avocado, Eggs, and Oil Toast:

-Ingredients:

-A piece of bread

-One egg

-1 Avocado

-Oil

-Salt

-Oregano

-Tomatoe (Optional)

-Preparation:

First of all we cut a piece of brown bread and toast it in the pan.

Then we take an avocado and mash it until we get a kind of dough.

To prepare the Poche egg we need to heat the water, then we take a piece of plastic and we throw the broken egg into the plastic like that we get a fully round egg. We introduce the plastic with the egg in the hot water and we let it 7 minutes and then we take out.

Following this we spread the avocado on the toast and add salt,oil, oregano and the poached egg, open the egg and the recipe is finished.

SPONGE CAKE OF YOGURT

INGREDIENTS:

– Yogurt (150g)

– Yeast (16g)

– Flour (300g)

– Three eggs,

– Sunflower oil

PREPARATION:

First rease a mold with mild oil, then, Pour the batter into the mold; Bake at 180ºC with heat up and down for 40 or 45 minutes…

Then just wait wait for it to cool, and eat!!

Ham croquettes

Ingredients:

50 gr. butter
½ onion
60 gr. of flour
230 gr. of the ham of your choice
0.8 l milk
1 tablespoon nutmeg
1 tablespoon ground black pepper
2 eggs
Bread crumbs
Oil

Preparation:

Put the ham and milk in a pot and simmer for 15 minutes so that the cured ham will be more tender.
Take advantage of this time to cook the onion. First, chop it as small pieces and poach it for five minutes in a frying bread with oil.

Then add the butter and, as soon as it melts, add the flour and stir well.

If the milk and ham are already ready, pour them into the bread and also add the nutmeg and peppe, and stir.

Wait fifteen minutes for this mixture to thicken and, after this time, turn off the heat and let the mixture cool.

It is recommended that you put it in the refrigerator for an hour. After this time, beat the eggs and put the breadcrumbs on a silver surface.
After that step,you need to put a finger of oil to fry and then just take a portion of bechamel, make a ball, pass it through the egg and then through the breadcrumbs and throw it into the bread.
Let your croquette fry for five minutes on all sides until you see that it has a certain golden color and repeat the process until all the bechamel sauce is done.

Caesar Salad

Ingredients:

1 large or 2 small heads of romaine lettuce
Parmesan cheese, shredded or shaved
Crisp croutons – homemade can be made several days ahead. The recipe below makes enough for 2 salads.
Caesar salad dressing – homemade is the best

Dressing:

Whisk together minced garlic, dijon, Worcestershire, lemon juice and red wine vinegar.
Whisking while adding oil emulsifies the dressing for a smooth and creamy (not oily) consistency.
Season with 1/2 tsp salt and 1/8 tsp black pepper, or to taste.

Croutons:

Cut baguette in half lengthwise and slice into 1/4″ thick pieces and place on baking sheet.
Combine 3 Tbsp extra virgin olive oil with minced garlic. toss breads with garlic infused oil and 2 Tbsp parmesan.
Spread Evenly and Bake to desired crispness.

Approach:

In a large mixing bowl, combine all of your ingredients and toss gently to coat the lettuce in caesar dressing. This recipe makes enough croutons for two full salads so you’ll have them ready to go for round 2!

Hope you will like it.

PASTA WITH BALKAN CHEESE AND TOMATOES
INGREDIENTS:
Salt
Pizza pepper
Oregano pepper
Tomatoes
Olive oil
Balkan Cheese
Pasta
Sun-dried tomatoes
Garlic
DRESSING:
Boil the pasta in hot water. Cheese, tomatoes, oil,…mix together and put in the oven. Finally, we mix it with the pasta and we can eat it well.

Spring rolls

INGREDIENTS:

1.rice paper

2.vegetables: ice salat, carrot, cucumber

3.meat(i prefer chicken)

4.rice noodles

APPROACH:

Cut the meat into small pieces and cook it on a pan.When you cooked the meat put it aside and leet it cool down a little bit. While you are waiting you can cut the vegetables into long strips and boil water for the noodles.When the water is boiling put the noodles into it. Take a big plate and spill a little bit of cold water on it. When the noodles are good drain them and give them a little wash with cold water so they are not sticky. Now we have all things done so we can start doing the rolls. Take the rice paper and put it into the water on the plate, make sure the whole paper is dipped in the water then wait 10 seconds and put it on another plate.Than add the vagatables and roll it a little bit, after that add the noodles and fold the sides,roll it all the way, congratulation you made your first spring roll. Now do how many you want.

I hope you try this recepie. xoxo

Tortilla with ham, chesee, vegetables and eggs

Ingredients:

• 3-5 Slices of ham

• 1-2 Eggs

• 3-5 Slices of cheese

• Tortilla

• Vegetables ( salad, cucumber, red pepper, tomato, etc.)

Procedure:

Firstly, place the tortilla to the pan, add 1-2 eggs to it and wait until it “sticks” to the tortilla and add cheese, then add vegetables according to preference and ham, finally roll it up and leave tortilla another 2-3 minutes on the pan.

Enjoy your meal!

Omelet with Veggies and Sujuk

Ingredients:

4 eggs

1 sujuk (Turkish sausage)

1 onion

½ tsp salt

Some veggies (tomato, zucchini, bell pepper)

Parsley for garnish

A pinch of black pepper

How to make:

Cut the sujuk into slices (8-10 slices per piece). Finely chop the tomato and onion.
Heat a pan over medium heat. Add the sujuk slices into the hot pan (no oil required) and fry for 1-2 minutes. Then flip them around.
Add the diced onion and tomato to the pan. Fry them for another 2-3 minutes.
Meanwhile, crack the eggs and add them to a bowl. Whisk until the yolk and whites are combined—season with salt and pepper. Then pour the egg mixture into the pan.
Stir to combine the sujuk, tomatoes, onions and eggs. Fry for 3-4 minutes. You can scramble the eggs with a wooden spoon.
Serve the sujuk and eggs in the pan or transfer to a plate. Garnish with finely chopped parsley. Enjoy your meal 🙂

Banana Oatmeal Cookies

Ingredients:

2 medium ripe bananas, mashed
1 cup of oats
cinnamon

Instructions

Preheat oven to 180°C. Use baking sheet.
Combine the mashed bananas and oats in a bowl. Add cinnamon.
Place a tablespoon of each on the cookie sheet.
Bake 15 minutes.

Tomato Soup

Ingredients:

1 kg of tomatoes (about 7-8 medium-sized tomatoes)
1 onion
3 cloves of garlic
2 tbsp of olive oil
1 tbsp of flour
3 cups of water (or chicken or vegetable stock)
Black pepper and salt
Fresh basil leaves

How to prepare:

Before you start cooking Turkish tomato soup, preheat oven to 200-degrees.
Cut the tomatoes and onion in half.
Put the tomatoes and onions on a tray with the garlic with some olive oil. Season with salt and pepper, and top with 2 springs of fresh basil.
Bake for 20-25 minutes.
Once cooled slightly, peel and chop the tomatoes, onions and garlic.
Heat a saucepan with olive oil and add the chopped roasted onions, tomatoes and garlic. Saute the vegetables for 3 minutes over a medium heat.
Add the flour to the vegetables in the pan and stir in.
Add 4 cups of hot water and boil. Simmer uncovered for 10 minutes.
Blend all ingredients.
Serve topped with freshly ground black pepper and salt, and a few basil leaves.

Turkish Sarma

Ingredients:

2-3 cups of rice

2 onions, 3 gloves of garlic

Olive oil

Tomato paste

Medium-size soft cabbage/ grape leaves

Salt, black pepper, paprika

Make The Filling: To make this easy filling, all you have to do is combine the ingredients in a large bowl except the cabbage leaves.

Prepare the Leaves: Put the cabbage leaves in boiled water for 3-4 minutes, then transfer them into ice-cold water.

Once completely cooled, drain them and they are ready to use.

Rolling The Leaves and Cooking: Cut the leaves in squares for easy rolling. Put a tablespoon of the filling on the leaf and roll it. Stuck the rolled cabbages (sarmas) into the widest pan. Using a wide pan will help with even cooking. Pour some tomato sauce and water on top. Cook them for about 50 minutes.

Serve it with some tomato sauce on top.

*You can make the same recipe with grape leaves. They are also very delicious.*

Karnıyarık: Split Aubergines with Meat Filling

Ingredients:

6 eggplants,
250 g ground beef,
1 onion,
2 green peppers,
1 tomato,
1 tablespoon tomato paste,
1 teaspoon paprika,
1 clove of garlic,
Salt,
Black pepper,
Cumin,
Vegetable oil to fry the eggplants,
Sauce: 1 tablespoon tomato paste, 1 teaspoon paprika and 1.5 cups water,
Tomato and pepper slices to top it.

Preparation

Take the stem ends off the eggplants and peel strips off with a vegetable peeler or a knife in a zebra pattern.
Heat the vegetable oil in a frying pan and fry the whole eggplants on all sides,
Sauté the finely chopped onion, pepper and grated garlic in vegetable oil,
Add in the ground beef and cook until it turns light brown,
Stir in the tomato paste, paprika, black pepper, salt and cumin,
Add in the tomato cut into small cubes and cook for 3-4 mins,
Place the fried eggplants on a baking dish,
Make indents in the centre to create space for the filling,
Distribute the filling equally among the eggplants,
Place tomato and pepper slices on top,
Stir together the sauce ingredients and pour over the filled eggplants,
Bake at 190 degrees celsius until the tomato and pepper slices start turning brown. Enjoy your karnıyarık 🙂

Menemen

Ingredients

2 tablespoons oil
1 onion, diced
3 small green peppers, diced
3 tomatoes, peeled and diced
½ teaspoon salt
3 eggs

Method

Heat the oil in a pan, and add the diced onion and peppers. Cook until the onion is soft and transparent.
Add the tomatoes. Cover the pan with a lid and leave until the tomatoes are soft and cooked.
Break the eggs into a separate bowl and whisk briefly. Add them to the pan with the cooked tomato mix.
Add the salt and any other spices – if you prefer it spicy add some red pepper flakes.
Mix the eggs through the tomato and pepper mixture until the eggs are cooked. Serve hot!

Brownie:
ingredients:

3 Bananas
3 Eggs
40 grams of pure cocoa powder
150 g honey
120 grams of oat flour
50 grams of walnuts
Half a tablespoon of baking powder

Preparation
Mash the 3 bananas, put them in a large bowl, then beat 3 eggs in a bowl, then in the bowl of eggs add the mashed bananas, beat well and add honey and continue beating. When you finish beating add the cocoa and continue beating, add the flour and yeast and beat.
Then add walnuts, and the mixture is transferred to a brownie pan and add walnuts. After that you put it in the oven with a temperature of 180º for 20 minutes. Take it out, wait for it to cool and it’s ready.

POKE

Ingredients

– 1/2 avocado (peeled and sliced or diced)
– 1/2 tablespoon of white sesame seed
– 1/2 teaspoon of wasabi
– 1/2 k salmon loin (skin and bones removed)
– 1 tablespoon mayonnaise
– Ginger (peeled and grated, to taste)
– 2 scallions
– 3 tablespoons soy sauce with lime juice
– 60 g rice (white round grain)
– 60 g cucumber (unpeeled and diced)
– 60gr avocado (sliced or diced)

Elaboration

1. Clean the spring onions and cut into julienne strips, separating the green part from the white part.

2. Cut the tuna into 3 cm cubes and place it in a salad bowl in which the soy sauce, sriracha (which can be replaced by a mixture of tabasco, a little sugar and as much vinegar), a tablespoon of sesame oil, the white part of the spring onions, grated ginger and vinegar have been mixed beforehand. Stir and let it marinate for the time it takes to do everything else.

3. Soak the seaweed until rehydrated and soft -about 20 minutes-. Or defrost them and wash them under cold running water. Drain and, in a bowl, mix them with the sesame seeds of both colors and half a tablespoon of sesame oil. Let stand.

4. While all the above is being done, cook the rice and when the liquid is finished, turn off the heat and cover the saucepan. Let stand for a few minutes, uncover and stir. Allow to cool.

5. Spread the rice on one side of the bowl and the seaweed on the other. Drain the tuna from the marinade and distribute it over the rice and seaweed. Mix the resulting juice with the rest of the sesame oil. Taste for salt, acidity and spiciness and correct according to taste. Pour and sprinkle over the green chives. Serve immediately.

Poke bowl' de atún con cebolleta, arroz y zanahoria

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