MICHAEL HAM MEMORIAL COLLEGE
FOOD AND NUTRITION
IGCSE
RECIPE BOOK
FOOD GROUPS
CEREALS
*Cakes
Typical Spongy Cake
Swiss Roll
Chocolate Cake
Coconut Cake
Oat cake (Rosario)
Chiffon Cake (Diana)
Spicy Bread
Apple crumble
Cake Icing and decorations
*Biscuits
Brownies
Corn starch sweets
Chipas or cheese breads
Coconut cookies
Delicious cookies
Christmas Cookies
*Scones
*Pastries (short crust, flaky, choux)
Lemon pie
Pasta Frola (Quince pie)
Cheesecake
Quiche Lorraine
Pascuali Cake
Rogel Cake
*Puddings and sweets
Chocolate Mouse
Citrus Mouse
Strawberry mouse
Milk jam Mouse
Condensed milk flan
Rice with milk
Pannacota
Corn pudding
Bread pudding
*Cooking with yeast
Bread
Orange bread
Pizza
*Batters
1

Pancakes
*Sauces
Roux sauce
Corn starch sauce
Mayonnaise
Chicken cream sauce
Apple sauce
Tomato sauce
Roman gnocchis
FRUITS, VEGETABLES, LEGUMES
*Salads
Spinach Salad
Tomatoe and mozzarella salad
Caesar Salad
Office Salad
Carrot Crown
Stuffed Tomatoes
Stuffed zucchinis
Zucchini and tomato egg scrumble
Creamed potatoes
Mashed potato gnocchis
Legume potage
Cuban Rice
Cheese and mushroom omelette
*Soups
Golden vegetable soup
Tomato cream soup
Leek and potato cream soup
Baked apples and pears with fruit and nut stuffings
MEAT, POULTRY, FISH
*Chicken
Chicken brochettes
Countryside chicken casserole
Indian chicken breast
*Red meat
Strogonoff
Milanesas (fried steak)
Puchero
Meat balls
*Fish
Filet in Cartocchio
Fish soufflé with lemon
Fish Pie
BEVERAGES
Fruit shake
Milkshake
Chocolate milkshake
Lemonade
2

—A—
ALMOND PASTE ......................................................................................................................................................... 8
APPLE CRUMBLE ....................................................................................................................................................... 7
APPLE SAUCE ........................................................................................................................................................... 21
—B—
BAKED APPLES AND PEARS WITH FRUIT AND NUT STUFFING ................................................................... 27
BEVERAGES .............................................................................................................................................................. 31
BREAD PUDDING ..................................................................................................................................................... 17
BREAD traditional method .......................................................................................................................................... 18
BROWNIES ................................................................................................................................................................. 10
—C—
CAKES ICINGS AND DECORATIONS ...................................................................................................................... 8
CEREALS ...................................................................................................................................................................... 5
CHEESE CAKE........................................................................................................................................................... 15
CHICKEN BROCHETTES ......................................................................................................................................... 27
CHICKEN CREAM SAUCE ....................................................................................................................................... 21
CHIFFON CAKE........................................................................................................................................................... 6
CHIPAS ....................................................................................................................................................................... 11
CHOCOLATE FROSTING ........................................................................................................................................... 9
CHOCOLATE MILKSHAKE ..................................................................................................................................... 32
CHOCOLATE MOUSSE ............................................................................................................................................ 15
CHOUX PASTRY ....................................................................................................................................................... 12
CHRISTMAS COOKIES............................................................................................................................................. 10
CITRUS MOUSSE ...................................................................................................................................................... 15
COCONUT CAKE ........................................................................................................................................................ 6
COCONUT COOKIES .................................................................................................................................................. 9
CONDENSED MILK FLAN ....................................................................................................................................... 16
CORN PUDDING ....................................................................................................................................................... 17
CORN STARCH SAUCE ............................................................................................................................................ 20
CORN STARCH SWEETS ........................................................................................................................................... 9
COUNTRYSIDE CHICKEN CASSEROL .................................................................................................................. 28
CUBAN RICE ............................................................................................................................................................. 27
—E—
EASY CHOCOLATE CAKE ........................................................................................................................................ 6
—F—
FILET IN CARTOCCHIO ........................................................................................................................................... 30
FISH PIE ...................................................................................................................................................................... 31
FISH SOUFFLE WITH LEMON ................................................................................................................................ 30
FLAKY OR ROUGH PUFF PASTRY ........................................................................................................................ 12
FRUIT SHAKE ............................................................................................................................................................ 31
FRUITS AND VEGETABLES .................................................................................................................................... 22
—G—
GLACE ICING .............................................................................................................................................................. 8
3

—I—
INDIAN CHICKEN BREAST..................................................................................................................................... 28
—L—
LEMON PIE ................................................................................................................................................................ 12
LEMONADE ............................................................................................................................................................... 32
—M—
MAYONNAISE ........................................................................................................................................................... 21
MEAT, POULTRY AND FISH ................................................................................................................................... 27
MEATBALLS.............................................................................................................................................................. 30
MILANESAS (FIED STEAK)..................................................................................................................................... 29
MILK JAM MOUSSE ................................................................................................................................................. 16
MILKSHAKE .............................................................................................................................................................. 31
—O—
OAT CAKE ................................................................................................................................................................... 7
ORANGE BREAD ...................................................................................................................................................... 18
—P—
PANCAKES ................................................................................................................................................................ 19
PASCUALI CAKE ...................................................................................................................................................... 13
PIZZA .......................................................................................................................................................................... 19
PUCHERO ................................................................................................................................................................... 29
—Q—
QUICHE LORRAINE ................................................................................................................................................. 13
QUINCE PIE OR PASTA FROLA.............................................................................................................................. 14
—R—
RICE WITH MILK ...................................................................................................................................................... 17
ROGEL CAKE ............................................................................................................................................................ 14
ROMAN GNOCCHI.................................................................................................................................................... 22
ROUX SAUCES .......................................................................................................................................................... 20
ROYAL ICING .............................................................................................................................................................. 8
—S—
SAUCES ...................................................................................................................................................................... 20
SCONES ...................................................................................................................................................................... 11
SHORT CRUST PASTRY .......................................................................................................................................... 11
SPICY BREAD .............................................................................................................................................................. 7
STRAWBERRY MOUSSE ......................................................................................................................................... 16
STROGONOFF ........................................................................................................................................................... 29
SWISS ROLL ................................................................................................................................................................ 5
4

—T—
TOMATO CREAM SOUP .......................................................................................................................................... 22
TOMATO SAUCE ...................................................................................................................................................... 21
TYPICAL SPONGY CAKE .......................................................................................................................................... 5
—Z—
ZUCCHINI PIE ........................................................................................................................................................... 14
CEREALS
TYPICAL SPONGY CAKE
(raising agents-uses of eggs in cake making-whisked sponges-vegetarians)
Ingredients:
5 eggs
150 g sugar
150 g plain flour
2 teaspoons baking powder
vanilla extract
lemon peel
Method:
1. Light the oven and place shelf in the middle.
2. Wisk he egg whites.
3. Add the sugar like rain, while still whisking.
4. Add the yolks, while beating, one by one.
5. Add the vanilla and lemon peel.
6. Stir in the flour in the mixture very slowly.
7. Butter and flour a cake case.
8. Pour in the mixture and take to the oven.
9. Bake at low temperature for 15 minutes, then rise to medium temperature for 15-20
minutes.
SWISS ROLL
(whisking sponges- raising agents-vegetarians)
Ingredients:
4 eggs
a pinch of salt
4 spoonfuls of sugar
4 spoonfuls of SR flour
Method:
1. Light the oven. Place the shelf near the top of the oven
2. Line a swiss roll tin with greaseproof paper. Grease the paper
3. Whisk the egg whites and 1 spoonful of sugar until stiff
4. Sieve the flour
5. Whisk yolks and the rest of the sugar until they become nearly white,
add the flour
6. Gently fold in the egg whites using a metal spoon
7. Spread the mixture evenly over the paper
8. Bake for about 7 min until it is lightly golden and firm
5

9. DO NOT OVERCOOK OR IT WILL BREAK WHEN YOU TRY TO
ROLL IT.
10. While the roll is cooking, wet a super clean cloth dish. When the roll is
cooked, turn out onto the wet cloth and remove the greaseproof paper.
Roll out
11. If you are not going to fill it right away, unroll from the wet cloth
because if it dries, the roll will become stiff. You can cover it with
plastic film, meanwhile. It can be freezed covered like this.
Different fillings
Savoury: Tuna fish, eggs and mayonnaise-Roquefort cheese and nuts-Ham, lettuce
and tomatoes-Ham and palm
Sweet: Milk jam-Caramel-Jam-Ice cream-Whipping cream and fruit (peaches,
strawberries, etc)
EASY CHOCOLATE CAKE
(creaming method-using eggs-raising agents-vegetarians)
Ingredients:
100 g butter
200 g sugar
2 eggs
4 tsp. chocolate powder
400 g self raising flour
200 cc milk
Method:
1. Light the oven.
2. Beat the sugar, butter and eggs in a bowl to a creamy consistency.
3. Add the chocolate and 1 cup of flour. Mix well.
4. Pour the milk and then add the rest of the flour.
5. Place the preparation in a buttered and floured cake tin and take it into a medium
temperature oven for 30-40 minutes.
CHIFFON CAKE
(using raising agents)
Ingredients:
2 ¼ cup self raising flour
1 teaspoon baking powder
1 ½ cup sugar
1 teaspoon salt
½ cup oil
2 teaspoons vanilla extract
3 eggs
¾ cup cold water
2 teaspoons lemon peel
Method:
1. Sieve the flour, baking powder, salt and sugar (keep ¼ cup sugar).
2. Add the oil, yolks, water, vanilla and lemon peel. Mix all the ingredients.
3. Whisk the egg whites till stiff, add the sugar left.
4. Gently fold in the egg whites using a metal spoon.
4. Place the preparation in a dry and clean cake case. Bake in a pre-heated oven for 40
minutes at low temperature.
Note: You can add cinnamon, chocolate,…
COCONUT CAKE
(using eggs for cake making-dessert-tea-calcium rich)
6

Ingredients:
Short crust pastry (check previous recipe).
500 g milk jam
coconut to cover the whole cake.
1 or 2 eggs.
Method:
1. Prepare the short crust pastry and place it in the oven for 8 minutes.
2. Take the pastry out of the oven and cover it with the milk jam and eggs.
3. Spread the coconut over the preparation and take it again to the oven for 20
minutes.
OAT CAKE
(Rosario) (cereals, using pastries, fibre rich)
Ingredients:
200 g butter (1/2 for pastry and ½ for filling)
200 g flour (pastry)
350 g sugar (150 g pastry and 200 g filling)
1 egg
200 g oat
500 g milkjam
Method:
1. Prepare the pastry. Place it in the oven for 10 minutes.
2. Add the milkjam. Mix the ingredients for the filling and spread all over the
milkjam.
3. Place the cake in the oven for 20-30 minutes at medium temperature.
SPICY BREAD
(melting method-use of spices-raising agent-using eggs in cake making)
Ingredients:
90 g butter
60 cc milk
125 cc cream
1 egg
200 g brown sugar
175 g plain flour
1 tbsp baking soda
½ teaspoon baking powder
½ teaspoon cinnamon
1 tbsp ground ginger
Method:
1. Light the oven.
2. In a saucepan, put the milk and the butter and take to the fire till the butter melts.
Microwave can also be used!
3. Take it from the fire and add the cream.
4. In a bowl beat the eggs and the sugar.
5. Add the milk preparation and beat well.
6. Sieve the flour, baking soda and baking powder. Add the cinnamon and ginger.
7. Mix both preparations.
8. Butter a loaf tin and pour the preparation till it covers ¾ parts of the tin.
9. Bake at medium temperature for 25 minutes.
10. Serve warm and sprinkle some caster sugar on top.
APPLE CRUMBLE
(rubbed-in method-using fruits-ginger or cinnamon)
7

Ingredients:
500 g apples
2 tb spoons full butter
4 tb spoons full sugar
6 tb spoons flour
sugar to spread over the apples.
Method:
1. Light the oven
2. Peel the apples and cut them in thin slices.
3. Spread the apples on a glass oven pan or ceramic pan.
4. Place the flour and sugar in a bowl and rub in the butter until the mixture becomes
crumbs.
5. Spread some sugar over the apples and the crumbs too.
6. Put in the oven at medium temperature. Take out when it is lightly brown.
You can serve this cool, with whipping cream or ice cream or even fresh fruits
such as strawberry.
CAKES ICINGS AND DECORATIONS
ALMOND PASTE
Ingredients:
220 g almonds
100 g sugar
100 g icing sugar
1 egg
few drops almond essence
1 tbsp lemon juice
few drops vanilla essence
Method:
1. Sieve sugars and almonds
2. Add the flavourings. Gradually add the beaten eggs and mix to a smooth paste.
3. Kead until completely smooth.
4. Store temporally in a plastic bag.
ROYAL ICING
Ingredients:
450 g icing sugar
2 egg whites
4 tsp lemon juice
Method:
1.Sieve icing sugar into a bowl.
2.Whip the eggs whites until foamy but not stiff.
3.Gradually add the icing sugar, beating well in between to produce a soft white icing.
4.For pouring over a cake: the icing should coat the back of the spoon and pour slowly
but smoothly from the bowl. For pipping the icing should stand in soft peaks
GLACE ICING
Ingredients:
220 g icing sugar
1 tbsp water
flavouring
colouring
Method:
1. Sieve the icing sugar.
2. Gradually add the water and beat well in between to form a smooth icing of the
required consistency.
8

3. Do not add too much water as it is very rapidly absorbed and will produce too thin
an icing.
4. Add colouring drop by drop until the required shade is reached. Add flavouring in
the same way.
CHOCOLATE FROSTING
Ingredients:
170 g icing sugar
50 g plain chocolate
2 tbsp of hot water
15 g butter or margarine
few drops vanilla essence
Method:
1. Sieve the icing sugar into a bowl.
2. Put chocolate, water and butter into a pan and warm gently until the chocolate has
melted. Beat until smooth and cool slightly.
3. Add the vanilla essence and the icing sugar and beat until smooth.
4. Use at once to coat the cake.
CORN STARCH SWEETS
(typical Argentinean food-raising agents-rolling pin-baking)
Ingredients:
50 g sugar
50 g butter
1 egg
vanilla extract
110 g corn starch
50 g plain flour
10 g baking powder (1 teaspoon)
100 g milk jam
Method
1.Light the oven. Sieve the flour, baking powder and corn starch .
2.Make a circle with the dry ingredients and put the rest in the middle.
3.Work to join the ingredients. Let the dough rest a while in the fridge.
4.Roll out and cut the corn starch sweets.
5.Cook at medium temperature for 10 minutes to 15 minutes.
6.Cool and add milk jam.
COCONUT COOKIES
(Creaming method-using eggs-baking-microwave)
Ingredients:
2 eggs
60 g sugar
50 g flour
30 g chocolate powder
150 g dried coconut
70 g butter
Method:
Light the oven, place the shelf at the top
Beat the eggs and the sugar
Mix the flour, the chocolate powder and the dried coconut
Add the dried ingredients to the egg mixture, slowly.
Melt the butter and add to the preparation (microwave).
9

Using either two small spoons or a piping bag, place a small portions on a baking
tray , previously covered with cooking spray (or butter and flour it).
Bake at medium temperature for about 15 min.
BROWNIES
(Melting and creaming method- microwave-baking-using eggs)
Ingredients
3 eggs
½ cup flour
1 cups sugar
90 g butter
2 bars of chocolate
100 g nuts
Method
1.Light the oven. Melt butter and chocolate in the microwave (together).
2.Beat the eggs, and the sugar and the flour.
3.Join both mixtures, still beating. Add the nuts.
4.Pour the mixture into the buttered and floured tin.
5.Lower the temperature a bit. Bake for 40 minutes at low temperature.
6.Do not open the oven for the first 30 minutes. Cut the brownies once it is cold.
Note: for the Brownie Cake do not cut. Add milk jam and over it whipped cream.
CHOCOLATE CHIP COOKIES
Ingredients:
100 g butter
150 g sugar
1 teaspoon vanilla extract
1 egg
200 g flour
150 g chocolate chips
1 tablespoon of cream
Method:
1. Light the oven.
2. Melt the butter and mix it with the 150 gr of sugar.
3. Add the vanilla extract and the cream.
4. Add the flour and the chocolate chips and mix.
5. Give the shape of cookies.
6. Place them in a floured and buttered baking tin.
7. Introduce the cookies in the oven till they are golden brown.
CHRISTMAS COOKIES
(Raising agent-rolling pin- creaming method-optional ginger)
Ingredients:
100 g butter
125 g sugar (+ 25 g for the cover)
200 g plain flour
1 egg (+ 1 egg white for the cover)
½ teaspoon baking powder
¼ tsp. salt
vanilla extract
Method:
1. Light the oven.
2. Beat butter and sugar in a bowl. Add the egg and vanilla extract.
10

3. Seive the dry ingredients and blend with the other preparation to form a dough.
4. Let it rest in the fridge for some minutes.
5. Take the dough out of the fridge and roll it out thin (3-4 mm) over a floured table.
6. Cut the cookies and place them on a buttered and floured baking tin.
7. Paint the cookies with a beaten egg white and spread with sugar.
8. Bake at medium temperature for about 15 minutes.
CHIPAS
(cheese breads)
(calcium rich-using eggs)
Ingredients:
50 g butter
250 g mandioca starch
150 g cheese (hard-pressed, processed cheese like Mar del Plata, Gruyere, Sardo)
1 beaten egg
100 cc milk
Method:
Light the oven. Mix all the ingredients in a bowl.
Knead forming a dough and make small balls.
Place the balls in a buttered and floured baking tin.
Bake at high temperature for about 10 minutes.
CHIPAS
(Raising agents-rolling pin-rub in method-baking)
Ingredients:
250 g plain flour
2 spoons baking powder
40 g butter or margarine (rub in method)
125 cc milk
Method:
Light the oven. Sieve the flour, baking powder and salt into the bowl
Pour the milk in and mix to a fairly soft but not sticky dough
Knead, then roll out to at least 1.5 cm thick.
Cut into rounds and place in a baking tray.
Bake for 15 min.
Uses and variations
Sweet plain scones: add 50 g of sugar.
Cheese scones: add 100g grated cheese. Fruit scones: add 100 g of dried fruit.
Wholemeal cheese and herb scones: use wholemeal flour, add 100 g grated Cheese and
1-2 tsp mixed dried herbs.
Herb scones: add 2 tsp mixed dried. The mixture can be used instead of bread Dough as
the base of pizzas.
SHORT CRUST PASTRY
(baking-rub in method)
Ingredients:
225 g flour / 100 g
150 g butter / 80 g
10 tsp water (50 ml) / 5 tspoons
Method
1.Sieve the flour.
2.Rub the butter into the flour using your fingertips. (not too much)
3.Make a circle with the mixture and place the water in the middle.
4.Mix to a firm, smooth dough. Knead very lightly. Check that there are no cracks.
11

5.Let it rest for about 20 minutes.
6.Roll out thinly and use as required.
Tips for making pastry
*Keep everything cool, ingredients and utensils.
*Handle very light.
*Do not over-rub the butter into the flour.
*Do not add too much water.
*Roll out smoothly and evenly.
*Bake in a hot oven.
FLAKY OR ROUGH PUFF PASTRY
Ingredients:
150 g butter
230 g flour
9 tbsp water (180 ml)
Method for flaky pastry:
1.Shape the butter into a bowl and divide into four equal pieces
2.Sieve the flour and salt, and rub in one quarter of the fat until it is evenly distributed.
3.Add the liquid all at once and mix to a soft, elastic dough.
4.Roll the pastry to a rectangle, three times as long as it is wide. Mark into three
squares.
5.Divide the next quarter of fat equally on the top two thirds of the rectangle.
6.Fold the bottom third to the middle, and the top third to the bottom
7.Seal the edges, and place in the fridge for at least five minutes to harden the fat. Give
the pastry a quarter turn.
8.Roll out a triangle and repeat the division of fat, folding, resting, and rolling with the
last two quarters of fat (three times in all). Then repeat the rolling, folding, and sealing
one more time without fat. Leave the pastry to rest for ten minutes and use as required.
CHOUX PASTRY
Ingredients:
60 g plain flour
50 g butter
150 ml water
2 eggs
Methods:
1.Place the fat and water in a pan and bring to boil. Remove from the heat. The
microwave can also be used.
2.Add the flour immediately and beat until the mixture forms a ball and leaves the side
of the pan. The water should be at boiling point when the flour is added, so that the
starch absorbs the water and is softened and cooked.
3.Leave the mixture to cool slightly, and gradually add the beaten eggs, a little at a time,
until well mixed.
4.Place the mixture in a piping bag and shape according to the recipe.
5.Cook at a relatively high temperature 200º C initially (10 minutes) and then lower the
oven temperature and cook for 20 minutes.
LEMON PIE
(using eggs, tea, dessert, Vit C rich, whisking, rich in Ca due to the condensed milk)
Ingredients:
Short crust pastry or prepare a dough with 200 g sweet cookies and 100 g butter.
Filling:
1 can condensed milk
juice from 3 lemons
12

3 eggs
3 tablespoons sugar
Method:
Cover a cake tin with the dough (pastry or mixture of cookies and butter). If the
short crust pastry is used, cook it before adding the filling.
In a bowl mix the condensed milk with the egg yolks and the lemon juice.
Place the filling on top of the pastry.
Prepare the merengue with the egg whites and the sugar. Cook at moderate
temperature for 10 minutes aprox.
PASCUALI CAKE
(fiber and iron rich-pastry-baking-using eggs-shallow frying-vegetarians)
Ingredients:
Short crust pastry (check the previous recipe)
Filling:
500 g spinach
½ pepper
2 onions
2 eggs
grated cheese (optional)
Method:
Prepare the short crust pastry, Let it rest for 15 minutes in the fridge. Divide the pastry
in 2 halves (check quantities in recipe). Roll out and cover a proper tin.
Cook the spinach without drying after washing it. Chop it and dry it. Place it in a frying
pan.
Chop the onions and pepper and fry. Add to the spinach and season.
Fill in the case and make holes for the eggs. Break the eggs and place then in the holes.
Cover with the other half and poke it. Beat one egg to glaze on top if desired.
Take to the oven until light golden brown.
QUICHE LORRAINE
(main course-pastry-baking-shallow frying-using eggs)
Ingredients:
Short crust pastry (check the previous recipe)
Filling:
2 onions cut in thin rings or well processed with a minipymer
50 g butter
2 eggs
250 g cream
salt and pepper
And ONE of these:
200 g gruyere cheese
100 g Roquefort
200 g champignons
100 g ham and 10 asparagus (iron rich)
3 cheese (50 Roquefort, 100 camembert, 100 mozzarella) (calcium rich)
Or make your own filling
Method:
Prepare the short crust pastry and let it rest in the fridge.
Shallow fry the onions in butter.
Roll out the pastry crust and cover a tin.
Place the onions over the crust.
Place the filling over the onion rings or processed.
13

Beat the eggs, cream, salt and pepper.
Pour over the filling.
Cook for about 25 minutes.
ZUCCHINI PIE
(vegetarians, packed meals-using eggs)
Ingredients:
Short crust pastry (check the previous recipe)
Filling:
5 zucchinis
3 eggs
½ onion
grated cheese
1 spoon cream
1 spoon breadcrumbs
Method:
1.Prepare the short crust pastry. Let it rest for 15 minutes in the fridge. Divide the pastry
in 2 halves. Roll out and cover a proper tin.
2.Shallow fry the onions and add the zucchinis in thin slices.
3.Beat the eggs, cream and the cheese.
4.Add the onions and zucchinis to the already semi-cooked pastry.
5.Put some breadcrumbs on the pastry and add the filling.
6.Cover with the other half and poke it.
7.Take to oven and cook for 30 minutes until light golden brown.
QUINCE PIE OR PASTA FROLA
(children and elderly-microwave-baking-rolling pin)
Ingredients:
Short crust pastry (check previous recipe)
500 g quince jam or sweet potato jam
Method:
1. Prepare the short crust pastry and let the dough rest in the fridge for some minutes.
2. Then melt the jam with ½ cup of water in the microwave for 2 or 3 minutes. Mix
well until soft.
3. Take dough out from the fridge. Divide ¼ of of it and roll it out thin.
Greese a baking pan and sprinkle flour on it.
Place rolled dough in it. Spread the jam on the dough.
Roll out the rest of the dough and cut thin stripes, about 1 cm by the length of the
baking pan.
Place them on top of the jam forming a net.
Bake in medium temperature for about 20-25 minutes until golden brown.
ROGEL CAKE
(Typical Argentinean food-flaky pastry-rolling pin-using eggs as a garnish)
Ingredients:
Flaky pastry (check previous recipe)
500 g milk jam
3 egg whites (whisk till stiff)
70 g sugar
Method:
Prepare the flaky pastry. Roll out each disc and cut to discs from each.
Bake in the oven separately for 10 minutes.
Dissolve the sugar in water and take it to the microwave for 3 minutes.
Whisk the egg whites and add the sugar, till stiff.
Once cold, place a disc, cover with milkjam, place another disc on top and so on.
14

Cover the cake with the meringue.
CHEESE CAKE
(calcium rich- baking-using eggs-dessert-tea-short crust pastry)
Ingredients:
Short crust pastry or 400 g sweet cookies with 200 g butter.
Filling:
200 g whipped cream
400 g cream cheese
4 eggs (separate the egg whites from the egg yolks, and beat the first ones till stiff)
6 tablespoons sugar
lemon juice and lemon peel (optional ginger)
Method:
Cover a cake tin with the dough (pastry or mixture of cookies and butter). If the short
crust pastry is used, cook it before adding the filling up to fond blanc (only edges of
pastry lightly beige).
Mix ingredients of filling very well. Do not forget to beat the egg whites till stiff and
then add it to the whole filling. The same with the cream.
Fill in pastry.
Bake at medium temperature for 40 minutes aprox.
CHOCOLATE MOUSSE
(using eggs-microwave-freezing)
Ingredients:
4 eggs / 2 eggs
80 g chocolate / 50 g chocolate
100 g butter / 50 g butter
100 g sugar / 50 g sugar
Method:
Whisk egg yolks with sugar until stiff and nearly white.
Melt butter together with the chocolate (microwave).
Add to the previous preparation.
Whisk the egg whites with 2 table spoons of sugar until very stiff.
Fold the egg whites into the yolk mixture very gently.
Put in the freezer.
You can decorate it with chocolate curls, nuts, cream,…
CITRUS MOUSSE
(gelatine, vitamin C rich, elderly-eggs-freezing-microwave)
Ingredients:
3 eggs
100 cc citrus juice
100 g sugar
1 unflavoured gelatine (7 g )
150 cc cream
peel (orange, lemon) ginger optional
Method:
Beat yolks with sugar until they are white.
Pour the gelatine in part of the juice. Let it rest. When it looks like sand, take it to a
water bath until it becomes liquid again and let it cool. (the microwave can also be used)
Add the rest of the juice to the yolks while beating (the peel too).
When the gelatine is cool add it to the mixture.
In another clean and dry bowl beat the egg whites with 2 tbspoons of sugar till stiff.
In another bowl whip the cream.
Finally, fold the cream into the yolk mixture very gently and then the egg whites.
15

Take to the freezer.
STRAWBERRY MOUSSE
(Vitamin C rich, protein rich, iron rich, using eggs, freezing, children)
Ingredients:
200 g sugar
150 g strawberries
200 g whipped cream
3 egg whites
strawberries for decoration
Method:
Beat sugar and egg whites together, till stiff.
Beat the cream separately, and mix in slowly. Add the processed strawberries after
sieving them.
Mix the two preparations.
Put into freezer.
Decorate with strawberries.
PANNACOTA
Ingredients:
125 g cream
42 cc milk
13 g coconut
3 g gelatine
Vanilla extract
5 raspberries
Method:
Boil cream, milk, sugar and coconut.
Boil water, dissolve gelatine. Add to the previous preparation.
Fill in moulds and into freezer
MILK JAM MOUSSE
(using eggs, calcium, freezing)
Ingredients:
250 g milk jam (dulce de leche)
3 eggs
1 teaspoon of milk
1 spoon sugar
vanilla extract
nuts
Method:
Dissolve the milk jam in a water bath (Baño María) or in the microwave for 3 minutes.
Let it cool.
Add the beaten egg yolks, milk and vanilla extract.
In another bowl beat egg whites with sugar.
Mix to previous mixture.
Take it to freezer for one hour.
Decorate with nuts or anything you want.
CONDENSED MILK FLAN
(Calcium rich, children, using eggs, dessert)
Ingredients:
1 ½ condensed milk cans
4 egg yolks
1 whole egg
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lemon drops
vanilla extracts
100 g sugar to caramelize the ring
Method:
Light the oven.
Mix all the ingredients thoroughly
Use a flan ring, put the sugar in it and put it to direct fire until the candy is done (wear a
hot pad)
Pour the mixture in the ring.
Place the ring in a roasting tin with enough water to come half way up the side of the
flan ring.
Cook in the oven for 40 minutes.
RICE WITH MILK
(Calcium rich, dessert, starch gelatinization)
Ingredients:
½ cup rice
3 cups milk
3 tbspoons sugar
vanilla extract
lemon peel
Method:
Put the milk together with the pre-cooked rice to boil and stir with a wooden spoon.
Cook for 20-30 minutes till the rice is cooked.
Add the vanilla extract and sugar.
Serve cool.
CORN PUDDING
(Fibre rich-using eggs-shallow frying-baking-corn as convenience food-first dish)
Ingredients:
1 onion
50 g butter
2 cans creamy corn
2 tbsp sugar (for the caramel to cover the tin)
50 cc milk
2 tbsp grated cheese
1 tsp flour
5 eggs
salt and pepper (optional ginger)
100 g ham (to cover the tin)
Method:
Shallow fry the onions in butter.
Add the rest of ingredients (except the ham and sugar) and mix well.
Make some caramel and pour in a flan tin.
Cover the tin with the ham.
Pour the mixture in and cook in the oven in Bain Marie for 50 minutes in the oven.
BREAD PUDDING
(Calcium rich-baking-using eggs for binding and enriching)
Ingredients:
2 cups white bread crumbs
2 cups milk
3 tbsp sugar
3 eggs
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lemon peel or vanilla extract
seedless raisins
Caramel: 75 g sugar and 1 tbsp water
Method:
Boil the milk, pour over bread.
Stirr with fork untill well mashed.
Beat eggs with sugar and blend into milk mixture.
Add raisins and lemon peel.
Caramelize a mold, pour the mixture and bake a Bain Marie for 45 minutes.
BREAD traditional method
(Cooking with yeast- strong plain flour)
Ingredients:
450 g strong plain flour / 220 g
12 g fresh yeast / 6 g
2 tsp salt / 1 tsp
1 tsp sugar /1/2 tsp
275 ml warm water / 140 ml
Method:
All the ingredients and utensils should be warm to assist the fermentation.
1.Dissolve the yeast in some of the liquid and add 1 tsp sugar. Leave it to stand in a
warm place for 10 minutes. This activates the yeast and starts the fermentation process.
2.Sieve the flour and the salt. Rub in the fat if used.
3.Add the yeast liquid and the rest of the liquid all at once. Mix quickly to a soft dough.
Knead the dough vigorously either by hand or in an electric mixer using a dough hook.
4.Cover the dough with a damp cloth to prevent formation of a skin, and leave it to rise
or prove in a warm place for one or two hours.
5.Knock back the dough by kneading it again. Shape the dough into loaves and rolls.
Place in the appropriate greased tin and leave to rise again for 40 minutes.
6.Bake at 230º C for rolls 20 minutes and for loaf 40 minutes.
Uses and variations:
Wholemeal Bread: use 100 % extraction flour.
Brown bread: use wheatmeal flour or 50 % wholemeal and 50 % white flour.
Milkbread: add 25 g fat, and use milk instead of water.
Fruit buns: add 50 g currants or other dried fruits and ¼ tsp mixed spice. Glaze with
sugar and milk after baking.
ORANGE BREAD
(cooking with yeast, citrus fruit, ginger optional)
Ingredients:
50 g fresh yeast / 25 g
2 tbsp sugar / 1 tbsp
1 tbspoon warm water / 1 teaspoon
500 g plain flour / 250 g
1 egg
1 tbsp orange juice
1 tbsp orange peel
150 g sugar / 70 g
250 cc water /120 cc
100 g raisins
chocolate chuks , almonds (rich in Vit E), nuts (optional)
Method:
1.Work with the yeast in the same way as with the traditional bread.
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2.Make a ring with the flour and place in the middle the rest of the ingredients and the
sponge.
3.Work with the spatula, knead well, punch and let it rise.
4.Make small pieces or a bigger one (just have in mind that bigger pieces take longer to
cook)
5.Bake according the size of the pieces (flour and butter the tin ).
6.When cool, sprinkle some caster sugar or some icing (optional).
PIZZA
(Cooking with yeast, with cheese calcium rich, children)
Ingredients:
300 g strong plain flour / 150 g
10 g fresh yeast
1 tsp salt
40 cc oil / 1 tbspoon to cover the tin
200 cc warm water / 100 cc
200 cc muzzarella
100 cc tomato sauce
1 tsp sugar
2 fresh tomatoes
some olives
Method:
Dissolve the yeast in some of the warm liquid and add 1 tsp sugar
Sieve the flour and the salt
Add the yast liquid and the liquid all at once
Mix quicky to a soft dough
Knead the dough vigorously. Leave it to prove in a warm place.
Place the dough in an oiled tin. Cover it with the tomato sauce.
Cook at high temperature for 15 minutes.
Cover the pizza with the cheese and take back to the oven for 15 minutes more.
PANCAKES
(Batters, calcium rich, using eggs, with milk jam typical Argentinean food- dessert-
first dish- main dish )
Ingredients: (for about 10 pancakes)
2 eggs
10 spoonfulls of wheat plain flour
320 cc milk
butter
Method:
Blend all the ingredients together. Pass the batter to a bowl and let it rest for about half
an hour. Add a bit of oil. Lit a burner and heat the pan. Watch it carefully. It will soon
begin to cook, and when it does, turn it over, either with the help of a fish slice or by
throwing it to the air.
These pancakes (or crepes) can be served hot or cold, sweet or savoury.
Chocolate pancakes: same ingredients and method, only instead of 10 spoonfulls of
flour, it takes 7 of flour and 3 of chocolate powder.
Different hot fillings: Fried and chopped onions and spinach; minced meat; corn and
white sauce; leek; mushrooms; ricotta; chicken; ham and cheese; …
Different cold fillings: Plams; hams; vegetables; you can even make a tower of
pancakes spreading mayonaisse or golf sauce between the different floors and using:
lettuce, tomato, ham, cheese, boiled eggs, peppers, etc.
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Different sweet fillings: Caramel; milk jam; whipping cream; strawberries and any other
berries; fresh fruits; cooked fruits; icecream.
MOST IMPORTANT: USE YOUR IMAGINATION AND ALL THE LEFT
OVERS!!!
SAUCES
ROUX SAUCES
Ingredients:
Pouring consistency:
13 g plain white flour
13 g fat (oil , butter or margarine)
275 ml liquid (stock or milk)
Coating consistency:
25 g plain white flour
25 g fat (oil , butter or margarine)
275 ml liquid (stock or milk)
Binding or panada:
25 g plain white flour
25 g fat (oil , butter or margarine)
150 ml liquid (stock or milk)
Uses and variations:
*Cheese sauce: use all milk for the liquid. Add 75 g grated cheddar cheese, cayenne
pepper and ¼ tsp mustard.
*Mushroom sauce: use all milk. Add 50 g sliced mushrooms, either fried or poached in
milk, salt and pepper.
*Onion sauce: use all milk. Add finely chopped, cooked onion.
*Parsley sauce: use all milk. Add 1 rounded tbsp finely chopped parsley.
Method:
Melt the fat in a pan and add the flour. Stir until well mixed and heat gently for
one minute.
Remove from heat. Gradually add the liquid, stirring well at each addition, to
form a smooth paste. If the liquid is added too quickly, lumps will form which
will be difficult to remove.
When all the liquid has been added, return to the heat, and stirring all the time,
bring to the boil and cook for two minutes. The sauce must be stirred to prevent
the formation of lumps.
Remove from the heat and add the seasoning and other ingredients. If cheese is
used, add it as soon as the sauce is cooked so that it melts. Do not return it to the
heat as the protein in the cheese may overcook and become stringy in texture.
CORN STARCH SAUCE
(Starch gelatinisation)
Ingredients:
275 ml liquid (milk, water, fruit juice)
1 rounded tbsp cornflour
25 g sugar
flavouring
Method:
1.Blend the cornflour gradually with the liquid to a smooth paste. Add the rest of the
liquid.
2.Haet gently, stirring all the time, until the sauce has boiled and thickened. Continue
heating for 2 minutes.
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MAYONNAISE
(using of eggs emulsifying)
Ingredients:
150 ml oil
2 tbsp lemon juice
1 egg yolk
3 tsp salt
Method:
Beat the dry ingredients.
Add the oil drop by drp, beating in between.
Add the lemon juice and season.
Continue until the mixture starts to thicken.
CHICKEN CREAM SAUCE
(starch gelatinization)
Ingredients:
1 chicken breast
½ onion
15 g corn starch
50 g butter
200 cc cream
1 bay leaf
Method:
1.Cut the chicken in cubes.
2.Chop the onions.
3.Shallow fry the onions and chicken in butter.
4.When the chicken is white, add the cream and the corn starch dissolved in water.
5.Simmer for 10 minutes.
APPLE SAUCE
(ginger optional)
Ingredients:
250 g apple
1 tsp water
1 tbsp butter
sugar to taste
Method:
1.Peel and slice the apples.
2.Stew them in water and butter until soft.
3.Puree and add sugar to taste.
TOMATO SAUCE
Ingredients:
1 big red pepper
1 or 2 carrots
3 onions
1 cup of processed tomatoes
oil for frying
salt and pepper
paprika
bay leaves
1 teaspoon sugar
Method:
1.Chop the onions and the pepper.
2.Shallow fry them in a saucepan.
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3.Maenwhile grate the carrots.
4.Add it to the onions and the pepper.
5.Add the tomatoes. Season with salt, pepper, paprika and the bay leaves. Add the
sugar.
6.Let it cook (do not overcook).
ROMAN GNOCCHI
(childhood and elderly-vegetarians-calcium rich-rolling pin-baking-cereals)
Ingredients:
250 cc milk
75 g semolina
1 egg yolk
30 g butter
40 g grated cheese
Method:
1. Light the oven.
2.Put the milk to boil. When boiling add the semolina like rain. Do not stop stirring.
3.Cook for one minute till it thickens.
4.Take out of fire and add the yolk.
5.Place the preparation on a tin, extend it well 1 cm wide and let it cool.
6.Cut the gnocchi using a pastry cutter.
7.Place them in a baking trade and sprinkle with grated cheese and cream.
8.Bake for 15 minutes.
FRUITS,VEGETABLES AND LEGUMES
TOMATO CREAM SOUP
(use of herbs-first dish-fibre rich)
Ingredients:
1 onion
2 celery sticks
40 g butter
1 can tomato
250 cc cream
1 stockcube
1 tsp cornstarch
100 cc water
salt , pepper, chopped basil
Method:
1.Chop onion and celery.
2.Cook them in butter, add the tomato and 1 tsp sugar.
3.Cook for some minutes.
4.Blend everything except the cream.
5.Take it from the fire and add the cream.
6.Add the stock cube and the corn starch dissolved in the water.
7.Simmer till it become consistent.
8.Sprinkle the chopped basil.
GOLDEN VEGETABLE SOUP
Ingredients:
1 leek
1 potato
1 carrot
2 celery sticks
1 onion
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1 stock cube
700 cc water
1 level tablespoon cornstarch
Salt, pepper, parsley,
Method:
1. Peel all the vegetables, grate carrots and chop others.
2. Steep them in a sauce pan with water and stock cube- Season-
3. Bring to boil and simmer for about 25 minutes until vegetables are soft and
tender.
4. After adding the cornstarch, check flavour and blend till smooth.
5. Serve warm and sprinkle with parsley.
CAESAR SALAD
(vegetarians, calcium rich, rich in NSP)
Ingredients:
100 g roman lettuce.
¼ clove garlic (crushed)
50 cc olive oil.
1 tblspoon lemon juice.
100 g grated parmesan cheese.
100 g bread croutons.
Method:
1. Wash, drain lettuce and tear into bite size pieces with your fingers.
2. In a small bowl add the rest of the ingredients and mix well with a fork.
3. Add the lettuce and toss well.
4. Add croutons at the end.
TOMATO AND MOZZARELLA SALAD
(lactovegetarian, calcium rich)
Ingredients:
2 small tomatoes
150 g mozzarella
2 tblspoon olive oil
Fresh basil leaves
1 crushed clove garlic
Salt, pepper
Method:
1. Arrange tomato and mozzarella alternately on a plate.
2. Sprinkle with basil.
3. Combine remaining ingredients and shake well.
4. Pour over salad.
SPINACH SALAD
(NSP, iron, vit C)
Ingredients:
100 g clean spinach
¼ sliced ground almonds
100 cc orange juice, drained
4 slices bacon (cooked and crumbed)
Dressing:
50 g sugar
50 cc white wine vinegar
2 tbspoon oil
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Salt and pepper
Method:
1. Combine spinach, almonds, orange, bacon.
2. In a small bowl mix dressing ingredients until sugar is dissolved.
3. Pour over salad and mix lightly until salad is well coated.
4. Serve immediately.
OFFICE SALAD
(vegetarians, NSP, vit C)
Ingredients:
2 grated carrots
1 cup cooked legumes (soya beans, lentils,…)
½ large green pepper
4 tablespoon corn
2 tomatoes
Lettuce leaves
4 tbspoon oil, lemon juice
4 tablespoons lineum or sesame seeds.
Method:
1. Leave legumes in water for 24 hours. Stir and cook them in water for 40
minutes.
2. Cut lettuce with your fingers. Cut tomatoes in cubes and the green large pepper
in very small slices.
3. Mix all the salad ingredients together and season.
STUFFED ZUCCHINIS
(NSP, lactoovovegetarians)
Ingredients:
2 zucchinis
½ cup bread crumbs
½ cup milk
1 onion
½ cup grated cheese
1 egg
15 g butter
Salt, pepper, nutmeg
Method:
1. Parboil the zucchinis in salted water for 10 minutes.
2. Remove and set in a colander to drain until cool.
3. Boil the milk and pour over cubed bread.
4. Chop onion and shallow fry in butter.
5. Scroop out pulp from zucchini and add onion.
6. Add cheese and season.
7. Beat eggs and mix well. Stuff the mixture into empty zucchini shells and cover
with breadcrumbs.
8. Bake in a moderate oven for 30 minutes until golden brown.
CARROT CROWN
(NSP, calcium, betacarotene, ovolactovegetarians)
Ingredients:
3 cups cooked carrots
200 g creamed cheese
3 eggs
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1 onion
½ red large pepper
Salt, pepper, nutmeg
Method:
1. Process the cooked carrots.
2. Mix all the ingredients and season.
3. Grease a flan tin, pour the mixture and cook in oven for 40 minutes aprox.
STUFFED TOMATOES
(low fat, NSP, vit C)
Ingredients:
2 firm tomatoes
1 cup whole grain rice already cooked
½ can of tuna fish in water
1 tbspoon mayonnaise or golf sauce (low fat)
Salt and pepper
Method:
1. Cook rice. Wash, dry and cut tomatoes in halves, taking the seeds and pulp out.
2. open the can and let water drain.
3. Mix rice, tuna, mayonnaise.
4. Stuff tomatoes with the filling. Put them in the fridge before eating.
Can you think of another filling like Russian salad with chicken or corn?
CHEESE AND MUSHROOM OMELETTE
Ingredients:
4 eggs
100 gr porsalud cheese
100 g mushrooms
50 cc oil
½ onion
25 g butter
Salt and pepper
Methods:
1. Chop onion and slice mushrooms.
2. Shallow fry them in butter.
3. Beat the eggs and season (salt and pepper).
4. Cut the cheese in small cubes and add them to the beaten eggs.
5. Add onions and mushrooms and beat well.
6. Heat oil in a pan.
7. Pour the mixture, brown first on one side and fold it over one half. Cook to
desired point.
ZUCCHINI AND TOMATO EGG SCRUMBLE
Ingredients:
1 small onion.
4 eggs.
3 zucchinis
1 cup tomato
50 cc olive oil
Salt and pepper
Method:
1. Chop onions and tomatoes. Dice the zucchini.
2. Heat oil and shallow fry onions, add zucchini and finally the tomatoes.
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3. Beat eggs and season. Pour eggs over vegetables, stirring until egg is firmly set.
4. Serve immediately.
CREAMED POTATOES
(vegetarians, calcium rich)
Ingredients:
2 medium size potatoes, already cooked in microwave with their skin.
½ litre milk
70 g flour
50 g butter
100 g grated parmesan cheese
Salt and pepper
Method:
1. Peel potatoes and cut them in slices.
2. Place slices in a greased pan.
3. Melt butter, add flavour and stir carefully. Add milk and stir until it boils and
mixture becomes thick.
4. Season with salt, pepper and grated cheese.
5. Pour on top of the potatoes, sprinkle with more cheese and take to oven to warm
and brown.
MASHED POTATO GNOCCHI
(ovovegetarians)
Ingredients:
300 g potatoes
200 g plain flour
1 samall egg
1 tbspoon oil
Method:
1. Put a litre of water to boil and add teaspoon salt.
2. cook the potatoes in the microwave for about 10-15 minutes.
3. Peel and smash them.
4. Add the flour and the oil, add eggs and mix well until a soft dough is obtained.
5. Roll out dough into long, rope like lengths. Cut into pieces 3 cm long. Dust with
flour and mark using a fork.
6. Cook in boiling salted water for 10 minutes, when done they come up to the
surface and will stay floating. Take out immediately.
LEGUME POTAGE
(vegetarians, NSP)
Ingredients:
½ onion
1 tomato
1 carrot
½ stock cube
1 cup legumes (peas, soya beans, lentils)
1 tablespoon red large pepper
1 tablespoon oil
Salt, pepper
Method:
1. Leave legume in water for 24 hours. Stir and cook them in water for 40 minutes.
2. Cut onions, pepper and tomato in very small pieces. Shallow fry in oil and add
the stock cube.
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3. Cut carrots in cubes and add them with the rest of the ingredients to the previous
preparation. Add 1 cup of water.
4. Cook, season and serve.
CUBAN RICE
(using fruits, frying, cereals, gelatinisation, boiling)
Ingredients:
1 small cup of rice
60 g butter
2 tablespoons grated cheese
4 slices bacon
2 bananas
Flour
2 eggs
Oil
Lemon juice
Method:
Cook the rice. Add butter and grated cheese. Keep it hot.
Flour the bacon and shallow fry in oil. Place it on top of the rice.
Cut the bananas in half, add lemon juice, flour them and shallow fry them in butter or
margarine.
Fry the eggs. Place the bananas around the rice and the eggs on top of the bacon.
BAKED APPLES AND PEARS WITH FRUIT AND NUT STUFFING
(low calories-rich in Vit C-rich in Vit E-iron rich-uses of herbs and spices)
Ingredients:
2 small apples
2 small pears
¼ cup dried currants
¼ cup nuts
2 tbsp apple juice
2 teasp grated fresh ginger
1 teasp lemon peel
1 teaspoon lemon juice
1 teaspoon vanilla extract
Method:
Light the oven.
Lightly spray a baking dish with non-stick cooking spray.
Cut a thin slice off the bottoms of the apples and the pears to help them stand upright, if
necessary.
Core the fruit from the top, making a hole and not piercing the bottom of the fruit.
In a bowl, combine the currants, nuts, apple juice, ginger, lemon peel, lemon juice and
vanilla.
Dividing evenly, stuff the fruit with the mixture. Place the fruit in the baking tray and
bake for 30 minutes or until the fruit is just tender.
MEAT, POULTRY AND FISH
CHICKEN BROCHETTES
(festivals-main dish-needs an accompaniment)
Ingredients:
1 chicken breast
100g bacon
100g fresh champignon
1onion
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1 tomato/ 1 large red pepper / 1 large green pepper
1 tbspoon oil
50 g butter
salt and pepper
4 wooden or metal stick for brochettes
Method:
Cut the onions, large peppers and the tomatoes in slices.
Shallow fry them in the butter together with the champignons.
Cut the chicken breast in cubes.
Wrap each cube in bacon.
Make each brochette, putting the chicken first, then the onions, the champignon, the
tomato and the large peppers.
Place the brochettes in an oily tray.
Roast in the oven for 30 minutes.
COUNTRYSIDE CHICKEN CASSEROLE
(festivals, uses of spices)
Ingredients:
250 g chicken breast in dice
1 red pepper in dice
1 onion in dice
1 cup tomato
50 cc oil, 1 tbsp sugar
1 cup of carrots in dice or slices
½ cup of corn
salt, pepper and paprika
Method:
Cut the vegetables.
Shallow fry the onions, carrots and the peppers in a deep pan, add the chicken and seal.
Add the tomatoes together with the rice, the paprika and curry.
Let it stew for 20 minutes.
Stir in the vegetables, season and simmer for 5 minutes. It can be served with cooked
rice as accompaniment.
INDIAN CHICKEN BREAST
(use of spices, fruits, spices)
Ingredients:
1 chicken breast
1 chopped onion
1 slice ham
1 sliced apple
1 small cup white rice
50 cc milk
1 tablespoon coconut
1 teaspoon curry, 1 clove garlic
salt, pepper, spices
1 tablespoon oil
1 tablespoon butter
Method:
Season the chicken breasts. Shallow fry them in oil.
Place butter and oil in a casserole and shallow fry the onions and garlic.
Add ham, apples and the curry mixing with a wooden spoon.
Boil the milk with the coconut. Pour it over the previous the preparation.
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Add the spices and the chicken breast. Cook for 15 minutes.
Serve with the white rice.
STROGONOFF
(iron rich-festivals-uses of herbs and spices)
Ingredients:
200 g tender meat (you can ask for cuadrada para milanesas already cut for milanesas)
or sirlon
1 onion
½ glass of white wine
1 cup of stock (just bring 1 stock cube)
100 g cream
1 small spoon of paprika
½ can tomato sauce
100 g fresh mushrooms
salt and pepper, different herbs and spices.
oil and butter for frying
1 cup of cooked rice
20 g flour
Method:
1.Cut the meat in thin and short pieces, as shown in class.
2.Put some flour in a plastic bag.
3.Put the pieces of meat in the bag and shake them so that they all get through the flour.
4.Put the meat in a colander so that the spare flour comes out.
5.Put some oil in a frying pan and fry the meat.
6.In another pan shallow fry the onion, and when it is ready add it to the meat.
7.Bathe the meat with the wine, the cream and the stock. (keep a bit of tomato sauce to
pour the paprika). Let it cook so that the liquid evaporates.
8.Add the tomato sauce and the paprika.
9.Finally, season with salt and pepper and add the mushrooms from the can. If there are
fresh mushrooms, you should first shallow fry them.
10.Cook the rice (side dish) in the microwave. Taste it!
MILANESAS (FIED STEAK)
(iron rich-typical Argentinean food-uses of herbs-uses of eggs)
Ingredients:
200 g meat (2 filets)
15 g plain flour
1 egg
60 g breadcrumbs
salt and pepper
parsley and garlic if you wish
200 cc oil (if they are fried in a pan, not necessary if they are cooked in the oven)
Method:
Season each filet and flour it.
Beat the egg and add the parsley and garlic.
Pass each filet by the egg.
Cover it with the bread crumbs.
Put the oil the pan and take it to the fire.
Once the oil is very hot, place each milanesa gently.
Cook aprox. 5 minutes per side.
PUCHERO
(iron rich-typical Argentinean food-cheap-moist method)
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Ingredients:
250 g meat
1 big potato
1 small onion
½ green pepper
2 carrots
1 sweet potato
1 corn in the cob
1 stock cube
1 leek
Method:
1.Put 1 ½ litre of water to boil.
2.Add the stock cube and salt.
3.lean, peel and cut the vegetables and the meat in big cubes.
4.Put everything to boil for 35 minutes.
MEATBALLS
(iron rich-typical Argentinean food-children)
Ingredients:
1 kg minced meat
1 egg
some flour
grated cheese
parsley, salt and pepper
Method:
1.Mix all the ingredients except for the flour.
2.Season.
3.Make balls with your hands and pass through flour.
4.Place the meatballs on a greased baking tin and bake. Serve them with rice, spaghetti,
FILET IN CARTOCCHIO
(iodine rich-uses of spices-oven)
Ingredients:
3 fish filets (sole, salmon, trout, whiting)
1 onion
1 carrot
1 tomato
salt ,pepper, rosemary, trout, whiting
Aluminium foil
vegetable cube stock
1 leek
100 g mushrooms
Method:
1.Light the oven.
2.Cut the aluminium foil.
3.Chop the vegetables and cook them in a bit of stock.
4.Place the filet over the paper, season and cover them with the vegetables.
5.Envelope the filets and cook at high temperature for 15 minutes in the oven.
FISH SOUFFLE WITH LEMON
(iodine rich-use of spices)
Ingredients:
2 fish filets
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½ onion
1 tbspoon butter or margarine
½ cup milk
1 tbspoon grated cheese
nutmeg, 1 tablespoon oil
Method:
1.Boil the fish, squeeze and cut in small pieces.
2.Cut the onion and shallow fry in margarine. Add the flour, milk, cheese. Stir. Add the
nutmeg and chopped parsley.
3.Incorporate the fish and the whisked egg.
4.Join all the ingredients together and place them in a greased baking tray.
5.Bake in moderate oven.
FISH PIE
(iodine rich, using pastries)
Ingredients:
Short crust pastry (check previous preparation)
500 gr cooked fish (SIN ESPINAS)
2 tbspoons flour
1/3 cup oil
30 g butter
1/3 litre stock
1 clove garlic
1 tbspoon processed tomatoes
Salt, pepper
½ chopped onion
50 g sliced champignons
Method:
1. Prepare a short crust pastry, cover a baking tin and cook it in the oven for 10 minutes
aprox.
2. Place oil in a casserole and when it is hot shallow fry a clove garlic and then take it
out. Place the chopped onion and the champignons. Season with salt and pepper. Put
a lid and cook for 10 minutes.
3. Make a sauce with butter, flour and the stock. Add the tomatoes, season and place it
over the previous preparation.
4. Incorporate the fish.
5. Place everything over the pastry and take it to the oven for 10 minutes.
6. Decorate with the champignons.
BEVERAGES
FRUIT SHAKE
(vitamin C rich)
Ingredients:
2 fruits (bananas, strawberries, peaches, oranges...).
400 cc water.
50 g sugar.
Method:
1.Peel the fruits and cut them.
2.Add the sugar and the water.
3.Blend and serve cold.
Note: the fruitshake can be either of one kind of fruits or a mixture of different kind.
MILKSHAKE
(Vit C rich, calcium rich)
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Ingredients:
2 fruits (banana, strawberries, peaches...)
400 cc milk.
50 g sugar.
Method:
1.Peel the fruits and cut them.
2.Add the sugar and the milk.
3.Blend and serve cold.
Note: the milkshake can be either of one kind of fruit or a mixture of different kind.
CHOCOLATE MILK SHAKE
(calcium rich)
Ingredients:
4 tbspoon chocolate
400 cc milk
50 g. Sugar
Method:
1.Mix the chocolate, sugar and the milk.
2.Blend and serve cold.
Note: The shakes can be served with chopped nuts, whole pieces of fruits, grated
chocolate, ice-cream.
LEMONADE OR LEMON DRINK
(vitamin C rich)
Ingredients:
2 lemons.
50 g sugar.
500 ml water.
Method:
Put the water to boil.
Wash the lemons and peel the rind thinly and put into a jug with the
sugar.
Pour on the boiling water into a jug.
Squeeze the lemons and add the lemon juice in the jug.
Serve cold.
Note: You can use any other citrus fruit. A combination of fruits adds variety, e.g.:
grapefruit and orange or lemon and orange.
To serve drinks:
1.Dip the ring of the glass in egg white or water and then in sugar before filling.
2.Cut a thin slice of lemon or orange and slit in half way, then arrange it on the glass
rim.
3.Place fresh mint leaves in the surface of the drink.
4.Serve with ice cubes.
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Typical Argentinean food: pancakes (milk jam), fried steak, puchero, rogel cake,
corn starch sweets, condensed milk flan.
Calcium rich: cheese pancakes with béchamel sauce, quiche Lorraine, rice with
milk, condensed milk flan, cheese omelette, tomato and mozzarella salad, cheese
cake, pizza, milk shake, creamed potatoes, bread pudding, carrot crown, caesar
salad.
Iron rich: spinach salad, sirloin brochettes, strogonoff, fried steak, puchero,
pascuali, spinach pancakes, lentil potage.
Fiber Rich: pascuali, stuffed tomato with brown rice, baked apples and pears,
spinach salad, country side chicken casserole, zucchini pie or scrumble, fruit
salad, puchero, corn pudding, caesar salad, office salad, lentil potage.
Vitamin C rich: spinach salad, tomato mozzarella salad, lemonade, fruit shake,
citrus shake, citrus mousse, caesar salad, office salad.
Convenience food: pizza using Blancaflor instant mixture, pascuali cake using
frozen spinach, mashed potato gnocchi using Blancaflor instant mixture, rogel
cake using pascualina discs.
Low calories: pascuali cake, chicken brochettes, stuffed peppers, stuffed
tomatoes, baked apples and pears, fillet in cartocchio, zucchini scramble, fruit
salad, fruit shake without sugar, milkshake with skimmed milk and without
sugar, lentil potage, office salad.
Low fats: rice with low fat milk, tomato and mozzarella salad, Russian salad
with low fat mayonnaise, milkshake with skimmed milk, lentil potage, office
salad.
Herbs and spices: country side chicken casserole, strogonoff, tomato cream
soup, filet in cartocchio, rice with milk, spicy bread, Indian chicken breasts.
Raising agents: scones, pizza, bread, spongy cake, corn flour sweets, spicy
bread, mousse, chiffon cake.
Vegetarians: roman gnocchi, pascuali, cheese pancakes, mashed potato gnocchi,
Russian salad, tomato mozzarella salad, rice with milk, brownies, spongy cake,
baked apples and pears, chocolate mousse, palms mousse, zucchini scramble,
tomato cream soup, scones, Quiche Lorraine, golden vegetable soup, leek and
tomato cream soup, creamed potatoes, stuffed zucchinis, carrot crown, caesar
salad, office salad, lentil potage.
Gelatine: chocolate mousse, palm mousse, citrus mousse.
Child‘s lunch: meat balls, fried steak, pancakes, roman gnocci, mashed potato
gnocchi, rice with milk, strawberry mousse, carrot crown, creamed potatoes,
pizza, bread pudding, corn pudding, condensed milk flan.
Packed meals: fried steak, zucchini pie, pascuali, brownies, corn starch sweets,
russian salad, chipas, quiche lorraine, fruit salad, tomato and mozzarela salad,
stuffed tomatoes, pizza, quince pie, office salad, caesar salad.
Festivals: strogonoff, brownie cake, lemon pie, rogel cake, quiche lorraine,
chocolate mousse, brochettes, palms mousse, brochettes, palms mousse, chicken
casserole.
Pastries : short crust pastry (quiche lorreine, pascuali cake, cheese cake, zucchini
pie), flaky (rogel cake), choux (quince pie, lemon pie, oat cake, coconut cake),
fish pie.
Uses of eggs : pancakes, bread pudding, citrus mousse, condensed milk flan,
corn puddng, choux pastry, lemon pie, pascuali cake, fried steak, brownies,
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christmas cookies, typical spongy cake, swiss roll, meat balls, carrot crown,
zucchini scrumble, chiffon cake.
Herbs : bay, basil, garlic, thyme, chives, mint, parsley, rosemary, tarragon.
Spices : nutmeg, ginger, chillies, cinnamon, cloves, coriander, paprika, mustard,
curry powder, vanilla, turmeric, peppercorns.
Calcium : Green leafy vegetables (watercress, spinach), bone fish (sardine).
Seeds (almond, nuts, sesame).
Iron : meat, meat products, chicken, liver. Algae Hiziki (served with vegetables
or rice). Sesame seeds, sunflower seeds, pumpkin seeds, strawberries, lentils,
fortified cereals, dairy products.
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