COOKERY BOOK – Traditional and healthy dishes

ZESPÓŁ SZKÓŁ PONADGIMNAZJALNYCH NR 1 W BRZESKU 32-800 Brzesko, ul. Okulickiego 2 tel. (14) 6863200 fax. (14) 6863837 e-mail: zsp1@zsp1-brzesko.edu.pl

List of recipies• MAIN DISHES- Pasta with simple tomato sauce - Pasta carbonara - Pasta with salmon- Pesto Sauce- Lasagna- Tinly sliced eggplantes- Risotto with cuttlefish- Breaded anchovies- Seafood Spaghetti - Fat beans- Penne with smoked salmon in fennel sauce- Salmon with mozzarella, tomatoes and avocado- Fish pulpets with broccoli - Cod stew- Roast halibut with barley- Bigos from young cabbage- Stuffed courgettes- Chicken breast with salsa- Chicken breast stuffed with dried tomatoes- Łazanki- Caponata- Autumn stew- Leczo- Steaks with rosemary- Skewers- Stuffed Cabbage Rolls – recepie 1 - Stuffed Cabbage Rolls – recepie 2 - Panecakes

• SOUPS- Cabbage soup- Tomato soup- Green peas cream- Pumpkin soup- Tomato soup with rise- Green cream soup- Cucumber soup- Żurek soup with egg- Lentils soup- Coliflower soup- Picante fishsoup- Chicken soup

• COCTAILS

• JUICES

Pasta with simple tomato sauceIngredients

1 tbs olive oil1 brown onion, chopped2 garlic cloves, crushed1 x 800g can Italian diced tomatoes1 tbs tomato paste1/3 cup chopped fresh continental parsley1/2 tsp caster sugarSalt & freshly ground black pepper400g dried penne pasta

ProceedingsHeat the oil in a large frying pan over medium heat. Add the onion and cook, uncovered, stirring often, for 3 minutes or

until it softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.Step 2

Stir in the tomatoes and tomato paste. Increase heat to high and bring to the boil. Reduce heat to medium and simmer, uncovered, stirring often, for 6-7 minutes or until the sauce reduces and thickens slightly.

Step 3Stir in the parsley and sugar. Taste and season with salt and pepper.

Step 4Meanwhile, cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente.

Drain and return to the pan.Step 5

Add the sauce to the pasta and toss to combine. Serve immediately 449 calories

Pasta carbonara

Ingredients:• 1 tbs olive oil• 150g thickly sliced pancetta, cut into thin matchsticks• 500g tagliatelle• 6 free-range egg yolks• 100ml thickened cream• 30g unsalted butter• 1/4 cup flat-leaf parsley, finely chopped, plus extra to serve• 2/3 cup (50g) grated pecorino• 2/3 cup (50g) grated parmesan, plus extra to serve

Proceedings

• Saute the bacon with the oil in a large pan for 5 minutes. 

• Beat the egg in a small bowl together with the parmesan cheese and some freshly ground black pepper until you obtain a dense and creamy mixture (your fork will say still inside the cream as in the picture below). 

• Bring 3 liters of water to the boil, add 2 tablespoons of cooking salt, then boil the spaghetti for the time written on the package (usually 6-8 minutes). 

• Drain the spaghetti and add them to the pan (almost cold), mix all to coat the pasta with the oil, then add the egg's cream and mix again 

• Serve at once and remember that the bacon will stay mainly in the bottom of your pan  579 calories

Pasta with salmon

• 500 grams of penne • butter • 2 tablespoons extra virgin olive oil • 1/2 onion • Smoked salmon • cream • salt q.b.

Ingredients:

Boil salted water in which you bake butterflies. Meanwhile, cut the salmon into many chunks and fry in butter for about 5 minutes. When they are of a uniform pale pink, pour the white

wine and

Proceedings:

Also add the tomato paste. Stir gently, add salt and continue cooking for another 10 minutes. Dilute all with the cream, mix the ingredients. Drain the farfalle until al dente, add them to

the sauce with salmon and cream

457 calories

Serve immediately garnished with freshly chopped parsley.

Pesto Sauce

Ingredients

-2 cups tightly packed fresh basil leaves-1/2 cup Ligurian extra-virgin olive oil (if it is possible)-3 tablespoons pine nuts-2 garlic cloves-pinch of salt-1/2 cup freshly grated parmesan-2 tablespoons freshly grated pecorino romano cheese

Method

- Wash the basil in cold water and pat dry.- Put basil, pine nuts, garlic, an ample pinch of salt and olive oil in the mixer and process until creamy (do not put all the olive oil immediately, but put it a little bit at time and put it again as you prefer)- Put in the grated cheeses and serve on hand made pasta (I suggest you trofie)

Mind, ground basil oxidizes quickly turning a different color so use it immediately or store your pesto with a protective layer of olive oil.Pesto is commonly used on pasta, but this use is not the only one it is highly versatile and often is served with potatoes and string-beans /French beans.

One other well-known variant exists, the Sicilian pesto (“Pesto alla siciliana“), a sauce from Sicily similar to the basic pesto recipe with the addition of fresch tomato souse and less basil

Calories per portion: 680

LasagnaIngredients

•300 g egg noodles •5 dl white sauce •Bolognese sauce •150 g of grated Parmesan cheese •50 g butter 

MethodCut the pasta dough from a not too subtle. Cook the pasta in salted water until al dente and drain and pat dry with a towel. In a buttered baking dish put some 'meat sauce, spread a layer of pasta, cover with more sauce, a few tablespoons of sauce and a handful of parmigiano.Procedete in this way until all the dough. The last layer put plenty of meat sauce, bechamel and parmesan cheese, add some butter and bake for about 20 minutes

Total calories: 450 calories

Thinly sliced eggplantIngredients:• 4 eggplants • 2 buffalo mozzarella • 2 yellow peppers • a red pepper • 200 g of tomatoes • 2 teaspoons of mustard • lemon jute • a clove of garlic • 40 g of parsley and basil • chive • extra virgin olive oil • salt • chili powder

Method:Wash the eggplants , cut into round slices 3 , place them in a colander and sprinkle with salt , then let them drain for about an

hour.Cut eggplant in the other two for the long , lean on the side with the pulp plate lined with baking paper and bake in preheated oven at 180 degrees for about half an +hour , until the flesh is soft .Roast the peppers , let them cool in a closed bag , then peel and remove the seeds and ribs clear .Set aside about half and cut the other into cubes.Remove the skin and seed tomatoes, cut into cubes and let them drain in a colander .In another larger, let drain mozzarella cut into round slices .Peel the eggplant slices with paper towels and grill on the plate, greased with a little oil, without leaving darken too .Remove the pulp with a teaspoon of baked eggplant , put it in a blender with half a bell pepper, parsley and basil leaves , garlic

, a pinch of redpepper, about a tablespoon of lemon juice , salt and oil . Whisk until they form a creamy pesto sauce , pour it into a bowl and season with salt ,

spicy and oil ; inexpensive now mustard and chives finely ground .On a serving plate arrange the eggplant slices and garnish with the diced mozzarella alternate pepper and tomato ; seasoned with pesto and serve.Calories per portion: 126

Risotto with cuttlefish

Process Wash the squid, cut into chunks and place in a saucepan with 3 tablespoons of olive oil and the onion, garlic and parsley. Cook over high heat 5 minutes. Add the rice and toast for 3 minutes, add the wine, let it evaporate, tomato and 2 ladles of hot broth. Season with salt and pepper and bring to the rice cooking, adding a ladle of broth each time it dries. Add the squid ink. Stir in butter and served

Ingredients

oil 1 onion 1 clove of garlic 350 grams of squid 200 grams of rice salt white wine to taste 3 tablespoons of tomato sauce vegetable broth 1 packet of squid ink butter to taste parsley to taste

Total calories:355 calories per 100 grams

Breaded anchovies

Ingredients 1 kg of fresh anchovies 3 eggs 4 tablespoons of flour 1 tablespoon milk 1 lemon Salt and pepper q.b.

Preparation

Prepare breaded anchovies is very simple and fast. First clean the anchovies. Pull your head first and then open them like a book with your fingers. Remove the giblets and rinse under running water.In a bowl, break the eggs, add milk, salt and pepper. Beat the mixture with a fork. Place the flour on a flat plate.Proceed with the breading of anchovies. Take an anchovy and dip it in the egg, then in flour, then pass it back into the egg. Do the same with all the other anchovies.Heat a frying pan on the stove with high sides with abundant seed oil. When the oil becomes hot nice start to fry the anchovies. Fry for few times in order to avoid to lower the oil temperature. Cook three minutes to side.When the surface becomes pretty golden, drain with a slotted spoon and place them on a tray lined with paper towels. Fry all the anchovies.

total calories:150

Seafood Spaghetti Ingredients for 4 persons320 gr (1.28 oz) Spaghetti500 gr (17.63 oz) Clams500 gr Mussels300 gr (10.58 oz) Sliced Squids4 Shrimps4 Chopped Tomatoes4 Garlic clovesChopped ParsleyHot Pepper FlakesExtra Virgin Olive OilSalt

Put 1 tablespoon of olive oil per person into the pan then add the garlic cloveshand crushed and let it brown over medium heatWhen the garlic is golden brown, add a pinch of pepper flakes then put the squids into the panand cook until its water has evaporated, about 2 minutesOnce the water has evaporated place the shrimps into the pan then add clams, mussels, tomatoes, a pinch of salt and sauté 

Cover and cook for about 5 minutes until all clams and mussels have openedIn the meantime cook your spaghetti in abundant boiling salted waterOnce the sauce is ready turn off the heat and wait for the pasta cooking timewhen the pasta is ready turn on the flame under the sauce, drain the pasta, transfer to the pan and sautéDrain your spaghetti al dente because it finish the cooking process in the panSprinkle with copped parsley, drizzle a little olive oil, transfer the spaghetti to a serving dish then top with shrimps, sprinkle with parsley, drizzle a little olive oil and serveTotal calories: 135

Ingredients

1 kg. of dry beans 1 large onion 400 g. of pork rind 1 or 2 pig feet, split in half some sausage to cook , optional a few cloves 1 stalk of celery 1 carrot 3 or 4 sprigs of rosemary 2 cloves of garlic nutmeg q.b. salt q.b. pepper q.b.

Soak the beans for at least 12 hours• Burnt pork rinds and legs to remove any remaining hairs scrape carefully and then rinse with boiling water.• Cut the rind into rectangles sprinkle with plenty of salt, pepper and nutmeg , roll tightly and tie with kitchen

string for good .• Clean the vegetables and stuck the cloves into the onion .• At this point, gathered in " tofeja " feature terracotta pot beans, pork rind, the paws , the sausages if you use

them , the vegetables , cover flush with water and put in the oven to bake . The traditional recipe calls for one night, but did not want to be traditional , you can just cook it for about 6 hours if you use the traditional clay pot in the home oven at about 160 degrees. If we instead use a terracotta pot can not even limit yourself to 4 hours.

• When cooked , remove the onion and the bones of the legs, cut into small pieces , slice the sausage , wash the recovered rosemary needles and chop finely with the cloves of garlic ( peeled ) and pour it into the pot, and stir. Season with salt and pepper, and serve the beans hot fat in individual bowls .

Fat beans

Fish pulpets with broccoli Ingredients (2-3 portions)

500 g of fish2-3 teespoons of bread crumbs1 onionsalt, pepper1 egg3 spoons of flour1 medium broccoli1 cup of cream1 onion

1. Mince the fish with onion. Add one egg, bread crumbs and seasons and mix.2. Form small fish balls and gently coat with flour.3. Wash broccoli, devide into small pieces, put into fish and vegetable broth and boil until tender. Mix and season with lemon juice, salt and pepper.100g – around 100 calories

Salmon with mozzarella, tomatoes and avocado

Ingredients

150 g fresh salmon filletssea saltpepper4 tbs of fresh oregano, marjoram or thyme1 teaspoon of olive oil½ sliced avocado4 sliced tomatoes½ sliced mozarella cheese1 tsp of chopped pistachioslarge lemon

1. Cut the salmon into 2 pieces, sprinkle with lemon juice, season with salt, pepper and herbs. Fry on both sides in olive oil, stew for about 10 minutes or roast in foil. 2. Sprinkle the avocado with lemon juice, salt and pistachios. 3. Put it on the plate next to the salmon ,tomatoes and mozarella sprinkled with herbs.

1 portion 394 kcal, 28,7 g fat, 4,7 g fiber

Cod stewIngredients

600 g cod fillets2 onions, 2 carrots5 celery stalks3 tbs of olive oil1 red pepper400 g tinned tomatoes2 bay leaves4 grains of allspice1-2 teaspoons of herbs de Provence1 bunch of parsley1 teaspoon of sweet pepper1 clove of garlic,1 l chicken stock, salt, pepper

1. Peel and chop the carrots, slice the celery. Peel and chop the onions. 2. Heat the olive oil in a thick- bottomed saucepan , add the vegetables, bay leaf, garlic, allspice and fry. 3. Add the stock, tinned tomatoes, the rest of the herbs, chopped parsley and cod cut into thick cubes. 4. Boil for about 10 min. and season to your taste. 100 g – around 80 calories

Roast halibut with barleyIngredients ( 2 portions)

200g halibut fillets4 tbs of chopped fresh oregano, parsley or chivesGarlic salt½ glass of lettuce and spinach1/3 glass of fresh basil½ glass of barley4 tbs of natural yoghurtLime or lemon

1. Sprinkle the halibut with garlic salt, pepper and herbs. Roast it wrapped in aluminum foil for about 15 min. in 180 C.

2. Boil the barley, put it on the plate with lettuce, spinach and basil. Spread yoghurt and vegetables , put the fish and lime slices on top.

1 portion: 308 kcal ,12% fat, 3,6 g fiber

Penne with smoked salmonin fennel sauce

Ingredients

50 g penne pasta50 g smoked salmon½ tbs of capers1 teaspoon of olive oil1 clove of garlic- crushed½ fennel¼ glass of chicken stock2 tbs of natural yoghurt 0%2 tbs of chopped thymewhite pepper

1.Fry the garlic in live oil, add the stock, fennel cut into strips, thyme, salt and pepper. Simmer for 7-10 minutes and boil the pasta till al dente meanwhile. 2. Add the salmon and capers. Mix the yoghurt with part of the sauce and add it to the fennel. Add the pasta and stir the dish.

1 portion – 365 kcal, 10 g fat, 4 g fiber

Stuffed courgettes Ingredients (4 portions)8 small courgettes2 tbs chopped parsley1 clove of garlic1/2 kg coked, cold potatoes1/2 kg minced meat (beef )2 eggs2 tbs of Parmesan cheesesalt, pepper olive oil 2 tomatoes

 1. Wash courgettes, cut in half, remove seeds. 2. Chop parsley and garlic. Mash potatoes using fork and mix them with minced meat. Mix with eggs,

parsley, garlic and Parmesan cheese. Season with salt and pepper. Stuffe courgettes. 3. Put olive oil and tomatoes on a baking tray and place courgettes on it. Drizzle with olive oil and put to

the oven heated to 180°C for 30 minutes.100g – around 50 calories

Chicken breaststuffed with dried tomatoes

Ingredients

chicken breast4 dried tomatoes in olive oil1 tbs of chopped walnuts¼ glass of chopped basil½ teaspoon of olive oil1 tbs of lemon juice1 clove of garlic - crusheddried thymesea salt2 thick slices of orange3 leaves of Romaine lettucea handful of arugula lettuce

1. Cut the washed breast along to form a pocket and fill it with the mixture of chopped tomatoes, walnuts and basil. Then fasten it with a toothpick. Spread the meat with the mixture of olive oil, lemon juice, garlic, thyme and salt. Wrap it in a foil and roast in 200 C in a heatproof dish . Put the slices of orange around the chicken.2. Serve the chicken with oranges and lettuce sprinkled with lemon juice.

1 portion - 278 kcal, 11 g fat, 4 g fiber

Ingredients

150ml olive oil2 red onions, chopped2 celery sticks or 1 fennel bulb, diced2 aubergines, diced½ tbs salt400g can plum tomatoes100g large green olives2 tbsp capers2-3 tbsp caster sugar100ml red or white wine vinegar50g pine nutsfresh basil or mint leaves

1. Heat the oil in a deep frying pan over a medium heat. Add the onions, celery/fennel, red pepper, aubergines and salt, and sweat for 20-25 minutes or until the pepper and aubergines are tender. Don’t allow the mixture to catch on the bottom of the pan.2. Squish the tomatoes through a colander until the juices have gone and you are left with a pulp. Stir this into a vegetables and continue to cook gently for a few minutes.3. Stone and chop the olives and capers. Add to the vegetables with the sugar and vinegar, and cook for 10 minutes, until most of the liquid has evaporated. Stir in the pine nuts.4. To serve immediately as a side dish, wilt in the basil or mint leaves.1 portion - around 200 calories

Caponata

ŁazankiIngredients

1 packet of pasta (łazanki type)1 cup of sour cabbage2 big onions1 cup of Bacon 1 clove of garlic1 cup of mushroomsalt,pepper      1. Take a big pot. Fry chopped bacon with chopped onions untill gold. 2. Add mushroom and sour cabbage. Stuff together for at least 15 minutes. 3. Boil pasta. When it is ready add pasta with some of the water (from pasta) to the pot with meat,

mushroom and cabbage. 4. Stir well. Season with salt, pepper and garlic. Serve hot with some freshly chopped parsley. 

1 portion

Bigos from young cabbageIngredients 4 young cabbages0.7 kg of lean pork0.25 kg of smoked bacon0.7 kg of thin sausages 1 carrot, 1 parsley, half of celery, 1 onion1 bunch of dill3 bay leaves, 4 grains of allspice, 1 tablespoon of sugar, 1 tablespoon of oilsugar, salt & pepper

1. Cut pork and onion into small pieces. Fry in oil.2. Put fried meat & onion into a pot, add small amount of water and simmer for 30 minutes.3. Cut cabbage into small pieces. To the boiling meat and onion add: cabbage, diced bacon, vegetables, whole bay leaves and allspice. Boil the whole mixture until cabbage is soft. Season your bigos with salt, pepper and a little sugar.4. Before serving add sausages (kielbasa) to the pot to make them warm. Chop dill and sprinkle bigos served on plates (or serve chopped dill on a separate saucer).100 g – around 45 calories

LeczoIngredients 4 portions

6 peppers 2 medium courgettes 1 large onion 3 cloves of garlic 3 tomatoes25 grams of smoked ham or bacon 4 tablespoons oil 1 cup water 4 bay leaves salt and pepper

 1. Into the pot pour water and oil and toss chopped peppers, onions, garlic and spices: bay leaf, allspice and so on. Entire simmer about 15 minutes.2. Then add the ham (cut into strips and fried in oil in a frying pan) and zucchini (peeled off the skin with a hollow pulp and diced).3. At the end throw into the pot chopped tomatoes. Add the spices. Cook over low heat even five minutes.4. The finished dish serve with bread.

100 g – around 70 calories, fat 4 g, fiber 2g

Autumn stewIngredients (6 portions)

60 dag of beef5 potatoes, 1 carrot½ small celery1 parsley1 yellow pepper2 onions3 tbs of sour cream1 clove of garlic1 teaspoon of sweet, ground pepper1 tbs of flour, 2-3 tbs of oil1-2 tbs of tomato paste3 bay leaves, salt, pepper

1. Cut the meat into cubes. Peel the vegetables. Chop the onions and garlic. Slice the carrot and parsley, cut the celery and pepper into strips. Cut the potatoes into cubes, cover them with cold water and put them aside. Sprinkle the meat with flour.2. Heat the oil in a large pan. Add the meat, stir and fry till it’s golden. Add the vegetables ( except for the potatoes) and fry for a while. Sprinkle with sweet pepper. Cover with water ( about 1.5 – 2 litres), add bay leaves, salt and pepper. Stew for about 40 min. 3. Drain the potatoes and put them into the pot with meat and4. To make the dish more filling, we suggest adding 3-4 tbs of red lentils when the vegetables start boiling.

Steaks with rosemaryIngredients (4 portions)

50 dag pork meat2 tbs of oil or olive oil10 dag of feta cheese30 dag of fresh spinach2 rosemary sprigslemon juicepeppersalt

1. Rinse and dry the meat, cut it into 4 portions, break it up using your hand. Sprinkle with olive oil, salt, pepper and leave it for 15 min. Fry the meat on both sides .2. Rinse the spinach, toss it in hot oil, sprinkle with 1 tbs of water and stew for 5 minutes. Chop the spinach, add chopped rosemary and season with pepper, salt and lemon juice. 3. Crumble feta cheese , mix it with the spinach and spread over the steaks.

1 portion - 458 kcal

Chicken breast with salsaIngredients (4 portions)

4 skinned chicken breasts6 tbs of lime juice4 tbs of olive oil½ teaspoon of ground cumin3 tomatoeshot peppersweet onion½ glass of chopped coriandersalt, pepper

1. Rinse the meat, put it in a large bowl. Mix the lime juice, olive oil, cumin and salt. Pour 2 tbs of the marinade into a pot and leave the rest to sprinkle the chicken.Cover it and put into the fringe for 1 hour. Drain off the marinade , dry the chicken with a paper towel. 2. Fry the meat.3. Chop the tomatoes, pepper and onion. Add them to the pot with the marinade with the rest of the ingredients and stir. Pour the sauce over each portion of chicken.

1 portion- 290 kcal

SkewersIngredients30 dag of pork tenderloins or chicken breast1-2 cloves of garlicsalt, freshly ground black pepper Marinade2 sponns of favorite dried herbs(marjoram, thyme, herbs of Provence) 5-6 spoons of olive oil And1 green and 1 yellow courgette1 big red peppers1 onion2 stalks of rosemary1. Cut the meat into thick slices, sprinkle with salt, pepper and crushed garlic. Put the meat into a bowl.2. Mix the marinade ingredients together. Separate the rosemary needles, leaving just a couple on top of each stalk ( in the shape of a broom). Add the needles into the meat and stir. Leave the meat to cool in a fridge ( preferably overnight).3. Slice the vegetables and chop the onion. Thread the meat and vegetables alternately onto rosemary stalks. Grill for about 15-20 minutes, turning them occasionally and brushing the marinade over the skewers.100g – around 120 calories

Stuffed Cabbage Rolls – recepie 1 Ingredients

1 glass of boiled rice1 white cabbage2 spoons of fat2 large onions2 cloves of garlic55 decagrams of minced, lean meat2 eggssalt, pepperoregano2 teaspoons of paprika55 decagrams of sauerkrauthalf a glass of chicken stockhalf a glass of tomato purée

1. Boil cabbage. To warm a fat and brown sliced onions and garlic. 2. To minced mean add boiled and colled rice, raw eggs, browned onion, garlic and spices: salt, pepper, oregano and paprika. Everything mix.3. Put tuffing on white cabbage leaves and oo wrap.4. Put sauerkraut in the bottom of pot, next place rolls on the sauerkraut. 5. Mix chicken stock with tomato purée and pour to "Gołąbki".6. Put everything to warmed oven. Roast with lid at a temperature of one hundred eighty centigrades. 7. Rolls are ready after ninety minutes.

1 portion – around 400 calories

Stuffed Cabbage Rolls – recepie 2

Ingredients ( 4 portions)

12 cabbage leaves1 lb ground beef1 cup cooked rice1 (15 ounce) can tomato sauce, divided 1 teaspoon garlic salt 1/4 teaspoon pepper1/2 cup chopped onion1/4 cup chopped green pepper1 teaspoon sugar1 tablespoon cornstarch1 tablespoon water

1. Cover cabbage leaves with boiling water. Let stand until leaves are limp. Drain.2. Mix beef, rice, 1/2 cup tomato sauce, garlic salt, pepper, onions and green pepper.3. Put 1/3 cup in each leaf; roll, tucking in the sides. Place, seam side down in baking dish.4. Mix remaining tomato sauce with the sugar, pour over rolls. Cover and bake at 180 centigrades for 45 minutes.5. Remove from pan, pour juice in saucepan. Mix cornstarch and water; stir into saucepan.Cook and stir until mixture boils; cook 1 minute. Serve with cabbage rolls.

1 portion - 371 calories

PanecakesIngredients

- Batter:2 eggs2 glasses flour2 glasses milka pinch of salt1 teaspoon sunflower oil½ teaspoon of vanilla sugar

- Additions: fromage frais strawberry or raspberry preserves, sugar or chocolate cream

1. Beat eggs, milk and flour well with a mixer. Add a pinch of salt, vanilla sugar and continue mixing until the batter is fluffy. 2. Pour a few drops of sunflower oil onto a preheated frying pan (preferably with a Teflon coating).When the oil is hot pour approx. 150-200 ml of the batter (approx. 3/4 of a glass). Evenly spread the batter in the pan and cook till the lower side turns golden brown and then, flip to the other side. 3. When the pancake is ready remove it from the pan and set aside on a plate, cover the plate. When using a Teflon pan, it is not necessary to pour any oil on the frying pan. After frying, spread fromage frais, strawberry or raspberry preserves, chocolate cream or sprinkle sugar over top.

As additions you can use also other fruits, vegetables, meat, different kinds of chesses.

100g – around 180 calories

Cabbage soupIngredients

1 tablespoon olive oil

1/2 pound potatoes, skin on, chopped

4 cloves garlic, chopped

1/2 large yellow onion, thinly sliced

5 cups chicken or vegetable stock

1 1/2 cups cooked white beans

1/2 green cabbage, chopped

Pinch of salt

1. Cook the potatoes. Place the olive oil in a large stockpot and heat it up for a minute or two. Add the chopped potatoes and the salt, and stir them to coat with olive oil. Cook the potatoes until they are soft, which should take about 10 minutes.

2. Add the garlic and onions. Place them in the pot with the potatoes and stir. Keep cooking the mixture until the onions turn translucent.

3. Add the broth and beans. Pour the broth into the pot, then add the beans. Stir the mixture with a long-handled spoon. Bring the broth to a boil, then reduce to a simmer.

4. Add the cabbage and spices. Cook the soup until the cabbage is tender. Taste and add more salt and pepper as desired. Serve the soup with a dollop of sour cream or some grated cheese.

1 portion (250 g) around – 60 calories

Tomato soupIngredients

2 carrots 2 sticks celery 2 medium onions 2 cloves garlic olive oil 2 organic chicken or vegetable stock cubes 2 x 400 g tinned plum tomatoes 6 large ripe tomatoes 1 small bunch fresh basil sea salt, freshly ground black pepper

1. Peel and roughly slice the carrots. Slice the celery. Peel and roughly chop the onions. Peel and slice the garlic. 2. Put a large pan on a medium heat and add a couple of lugs of olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon.Cook for around 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.3. Put the stock cubes into a jug or pan and pour in 1.5 litres of boiling water from the kettle. Stir until the stock cubes are dissolved, then add to the pan with your tinned and fresh whole tomatoes, including the green stalks that may still be attached to some of them (these give an amazing flavour). Give it a good stir and bring to the boil. Reduce the heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.

1 portion (250g) – around 60 calories

Green peas creamIngredients (4 portions)

50dag green peas( frozen peas can be used as well)3 glasses of chicken stock1 tbs of lemon juice1 tbs of butter4 tbs of natural yoghurtFresh oregano sprigBlack peppersalt

1. Rinse the peas and boil it in the chicken stock.Let it cool, rub it through a sieve or mix, add butter.Season with salt, pepper and lemon juice.2. Pour the cream into bowls, put a tablespoon of youghurt and a few leaves of oregano into each bowl.

1 portion - 113 kcal; 2g fat, 7,5 g fiber

Pumpkin soupIngredients (4 portions)

1 kg of pumpkin1 large apple1 large onion2 teaspoons of curry½ hot pepper4-5 glasses of vegetable stock3 sage leavesSalt, pepper

1.Wash and dry the pumpkin, cut it crosswise. Remove the fibrous agent together with the pits. Cut off the hard pulp from the skin and then cut it into large pieces.2. Peel the apple and onion, cut them into cubes. 3. Melt the butter in a frying pan. Add the onion and fry. Add the apple, pumpkin, a pinch of curry and hot pepper. Stew for 3-4 min. Season with salt and pepper. Pour it over into a pan, cover it with the stock and boil till tender. 4. Mix the the soup with a blender and serve it with crushed sage leaves.You can replace the sage with coriander and garlic. You can also serve the soup with boiled ravioli.

1 portion: 250 calories

Tomato soup with rise

Ingredients1 small carrot, and parsley1 / 4 a small leek and celerya small tin of 30% concentration of tomato tratu2 / 3 cup cooked rice1 tablespoon olive oil1 / 2 teaspoon cumin salt

1. Vegetables wash and wiped off the thick friction. 2. Leek and some carrots cut into slices. 3. All cook in 3 glasses of water with oil, salt and cumin. 4. When the vegetables are soft, put tomato paste and mix thoroughly. 5. At the end of the tomato soup, add cooked rice.

1 portion (250g) – around 90 calories

Green cream soupIngredients:

1 medium broccoli1 onion250g of fresh spinach2 glasses of vegetable stock3 cloves of garlic1 tbs of olive oil or butter

1. Fry the chopped onion and garlic in olive oil or butter till it turns golden. Add broccoli. Pour the stock in and boil for 10 min. 2. Add spinach and boil for another 2 min. 3. Mix the soup with a blender until smooth.

100 g – around 40 calories, fat 1g

Cucumber soupIngredients

4 chicken wings1 small leek (or 1 small onion) 2 carrots 1/2 celery root 1 parsnip root 3 medium potatoes 3 big sour-salted cucumbers 1 tablespoon butter 1 teaspoon flour 2 bay leaves 3 pimentos salt and pepper 1 – 2 tablespoon of cream 1. Put the chicken wings, salt, pepper, bay leaves and pimentos into a saucepan or stock pot with 1.5 L cold water. After bringing it to a boil, let it simmer for 25 minutes on low heat. Add the peeled carrots, celery root, parsnip root, and leek, and boil it for 10 more minutes. 2. During that time peel the potatoes and dice them into quarter. Take out the leek, and add the potatoes to the pot. Boil them for 10-12 minutes and make sure the potatoes are cooked through. 3. Now is the time to prepare the pickled cucumber mixture. Grate the sour-salted cucumbers and put them into a sauce pan with the melted butter. Saute for 2 minutes, and add the flour and constantly stir it over low heat. Add 1/2 - 1/3 cups of water to the saute pan and continue stirring. When the potatoes are cooked, add the prepared sour cucumber to the stock pot and mix them well. Boil for 3-5 minutes and taste the soup.

1 portion (250g) – around 110 calories 

Traditional cold borscht Ingredients 1 l of sour milk or natural yoghurt0.25 l of sour cream 2 tablespoons of lemon juice 1 bunch of young beets1 bunch of dill1 bunch of red radishes1 cucumber4 onions150 g of roast vealsalt, sugar2 hard-boiled eggs

1. Wash beet leaves with stalks and chop them. Put them to pot and pour a little water. Add 2 tablespoons of lemon juice, cover with a lid and cook for 10 minutes. Put it aside to cool.2. Wash cucumber, cut into cubes and season with salt. Rinse onions and dill rinse and chop coarsely.Wash radishes and cut into thin slices.3. Boil two eggs, remove an eggshell and divide into quarters. Cut roast veal into stripes.4. Pour 1 l of sour milk (or yoghurt) to a large pot and whisk it. In another bowl whisk 0.25 l of sour cream. Then mix both precisely.5. Add cooled beetroot brew (point 1). Add cucumbers, radishes, dill, spring onions and veal.6. Season with salt and black pepper.7. Mix the whole and put into the refrigerator for 2-3 hours. Dish up cold with boiled eggs inside. Before serving stire the soup.

100 g – around 50 calories, fat 2 g

Dill SoupIngredients

1 large bunch of dill0.5 kg of soup vegetables (parsley, celery, leek, carrots)1 medium onion200 ml sour cream or tart yoghurt30 ounces of veal ribs or other meat with bone1 tablespoon of flour1 bay leafsalt, pepper

1. Prepare a veal stock with 2 litres of water. To the pot add 1 small onion during cooking the broth. Add greens and then rest of vegetables. If you want to have full-vegetable version of this soup, throw chopped vegetables after 20 minutes of meat cooking. If you want, however, to get rid of it and serve a clean soup, as it is usually prefered, throw all vegetables at the beginning.2. Add salt to taste. Now, cook the soup about 1 hour - until meat and vegetables will be soft.3. When broth is ready it is time for our dill. Cut very finely half of the bundle (the one closer to roots). Than fry it for 1-2 minutes on a hot pan and throw into the soup.4. Now, take the pot out from fire and remove meat.5. Mix cream with flour if you like a bit thicker soup. Pour few tablespoons of soup to the cream (so the cream does not coagulate after adding it to the hot soup). Then mix it all and pour to the pot with a dill soup.6. Slowly heat all together for the last time. Leave it for a moment to let all flavors merge.7. Now chop all remaining dill and throw directly into the pot. Mix the whole.8. Prepare batter dumplings of hard boiled eggs to be served with you dill soup.

100 g – around 35 calories

Goulash soupIngredients300 g of the pork200 g of the beef2 onionssome butter or oil for frying100 g of carrot1 green pepper1 red pepper4 tomatoes1 L of pure hot water1 teaspoonful of salt2 teaspoons full of sweet peppergrinded black pepperpinch of powdered chilli pepper one or two cloves of garlicone spoon of cream

1. Wash and cut into small 200 g of pork and 300 g of beef. Peel two onions and slice it.2. Put some oil or butter on the frying pan. Throw onion onto pan when heated up. Fry onion gently.When onion browns a bit, put meat to the frying pan and fry it (altogether with onion) precisely from every side.3. In the meantime peel 100 g of carrot, wash and cut up crosswise into round slices.Clean both raw peppers, halve them and remove seeds and white parts. Rinse with water and cut peppers into stripes.Scald four tomatoes with boiling water and peel the skin. Cut base of the stem out and dice tomatoes.4. When the meat is fried, throw carrot, pepper and tomatoes onto the frying pan. Fry about 5 minutes.5. Move the entire content of the frying pan to the pot and flood with 1 liter of hot filtered or mineral water (4 cups). Mix it, keep heating and leave for 5 minutes.Pour two teaspoons of sweet, red pepper into pot, than 1 teaspoonful of the salt and pinch of powdered chili pepper.6. Leave soup heating up under the lid for 1 hour. After an hour turn the heating off and press one or two cloves of garlic to the goulash.Add the grinded black pepper according to your taste. Taste the soup and if necessary salt some more and season to taste.7.Leave the soup for cooling. When it is no longer hot, add one spoonful of the cream and mix precisely.The dish is ready. Before serving warm it up again, but never let it boil. You can serve goulash soup with the bread or rolls.

Żurek soup with egg

Ingredients 4 portions

Sourdough 0.5 liter parsley, carrots and onions 1 tablespoon flour 20 grams of sausage 1 tablespoon oil6 eggs 1 teaspoon salt pinch marjorampinch of pepper

1. Carrot and parsley peel and wash, add water and cook for 10 minutes.2. Next add sourdough, marjoram. Cook for 15 minutes. 3. Season it with spice and mortar made from flour and water.4. 1/2 onion chopped and fry with chopped sausage. Add sour cream at the end of cooking. 5. Hard boil the eggs, peel and chop.

1 portion (250g) – around 320 calories

Lentils soupIngredients

1 glass of green lentils2 onion 2 carrots½ of celery4 tbs tomato sauce3 gloves of garlic4 tbs olive oil2 tbs marjoram2 tbs chopped parsleysavorysalt, pepper

1. Rinse the lentils, cover with water, add salt, simmer. 2. Peel and chop the onion, fry on olive oil, and add it to the lentils.3. Peel the rest of vegetables, grate them and put to the pot. 4. When the lentils are tender, add tomato sauce, crushed garlic, marjoram and savory. 5. Season with salt and pepper. Sprinkle it with chopped parsley on top.

1 portion around 300g (100 g - around 35 calories)

Coliflower soupSkładniki 4 porcje

1 coliflowerpiece of fresh ginger2 ząbki czosnkutbs of butter2 carrots1 litr of bulioncurry15 ml of sour cream1 onionsalt, pepper

1. Slice the carrots, onion, garlic, ginger. Kalafiora podziel na różyczki.2. Fry onion with ginger and garlic, add bulion, carrots and coliflower. Boil till vegetables will be .3. Leave a little bit of coliflower for decoration. Mix the soup, add curry, salt and pepper. 4. Add sour cream at the end of cooking. udekoruj różyczkami kalafiora.

1 portion – 160 kcal

Picante fishsoupIngredients (3-4 portions)400 g of fish1 pepper chili2-3 carrots1 medium leaksprinkle onionsalt, pepper1 lemon2 spoons of butter

1. Cut the fish into small pieces. Slice the carrots, leak, sprinkle onion and clives.2. Fry onions on hot butter, add carrots, leak and one liter of water. Season with salt and pepper and simmer for 15 minutes.3. After 15 minutes add pieces of fish and simmer for about 10 minutes. 4. At the end add pepper and sprinkle onion.5. Season with lemon juice.

100 g – around 25 calories

Chicken soupIngredients

0.5 chicken5l water2 cup boiling fowl poultry2 carrots, and parsleya piece of celerya piece of leek1 onionparsley, celery leavespepper granularground peppersaltst. Englishwomannoodles to the broth / any /

1. Thoroughly wash the chicken and put into a pot of boiling water.2. Add peeled vegetables: carrots, parsnips, leeks, celery.3. Onion toast on the fire and add to broth.4. Put cube broth, grainy pepper, all spice.5. After about an hour add the celery leaves, parsley 0.5.6. Boil for another hour.7. Boil pasta.8. Serve with the addition of chopped parsley.

1 portion (250 g) – around 90 calories 

Dried Fruit CompoteIngredients

1 1/2 pounds mixed dried fruit 6 cups of water 1 lemon 6 whole cloves1 cinnamon stick1 cup of sugar

1. Rinse and soak fruit in 4 cups of water overnight in glass bowl. 2. Transfer fruit and the water into a pot, add 2 more cups water, sugar, cloves, and cinnamon. 3. Peel the lemon, leaving the peel, and add the peel to the pot. 4. Then cut the peeled lemon in half and squeeze the juice into the pot. 5. Cook for 30 minutes, adding more water, lemon juice, or water to taste. 6. Refrigerate for a few hours. Serve cold in glass bowls.

Coctails• Strawberry-raspberry-bananaIngredientsa handful of strawberriesa handful of raspberriesbanana4 ice cubes • Apple-kiwi-orangeIngredients1 orange2 apples2 kiwi4 ice cubes • Banana-OatmealIngredients2 bananashalf a cup of plain yogurt2 tablespoons of oatmealhalf a teaspoon of cinnamon 

• All cocktails prepare in the same way: if there are any oranges / apples - squeeze the juice in juicer and then mix it with other fruit and yogurt / ice

cubes.

Coctails• Strawberry coctailIngredients (2 portions)25 dag of strawberries300 ml of milka little bit of sugarClean strawberries and mix with milk. You can add a little bit of sugar.Decore with minth.1 portion – 111calories

• Kiwi coctailIngredients (2 portions)2 kiwi300 ml of natural yogurta little bit of sugarWash, peal off and cut kiwis. Mix them with yogurt. You can add a little bit of sugar.1 portion – 168 calories

• Courgette – radish - chives coctailIngredients1 courgette10 radish500 g of natural yoghurtparsley and chives

Peel courgette and remove seeds. Wash radish and remove leaves. Wash and choppe parsley and chives. Blend the vegetables well alltogether using hand blender. Add natural yoghurt. Mix well. Sprinkle it with chopped parsley on top. Season with salt if you like.

JuicesJuice for beautyfull skinIngredients:3 pcs of kiwi1 mango1 yellow melon1 big orange½ of limepinch of cinnamon and ginger

Wash and peel kiwi and mango. Blend them using hand blender.Make a juice from orange using juicemaker. Wash and cut melon in half, remove seeds, cut in small pieces and peel. Make a juice from this pieces using juicemaker. Mix all ingredients and season with cinnamon and ginger.

Antioxidative juiceIngredients:4 apples200g of raspberries150g of blueberriesfew pieces of blacberries

Sive raspberies and blackberries and blend them using hand blender. Blend blueberries too.Peel apples and make a juice using juice maker. Mix all together.

GOOD APPETITE!

• This project is realized thanks to the European Commission funding under the " Lifelong Learning Programme".

Content of this publication is entirely the responsibility of the author.• The European Commission is not responsible for the use of the data contained herein.

SOURCE: „SHAPE”, http://www.tastingpoland.com/food/recipes, http://magazyn-kuchnia.pl, „Moda na zdrowie”