The healthier – the
happierKOORDINATOR PROJEKTA: PROF. Romana Šimunić Cvrtila
7th grade students
Recipes from Croatia
Healthy food in healthy
Recipes from Croatia
( national specialty from Istria and Dalmatia along the Adriatic coast and
islands),healthy for anti-oxidants, minerals and vitamins.
-is delicious, easy to make and can be used as dip, sandwich spread or
toping for fish and poultry.
Prepare and cook time: 15 minutes
30 dkg olives, minced
2TBS capers,rinsend and drained
2TBS minced fresh parsley
2tsp minced lemon peel
Freshly ground pepper to taste
3TBS extra virgin olive oil
Mix everything together in a blender.
2. HEALTHY RECIPE FROM CROATIA
4 Tuna stakes
2dl White wine
Fry tuna in olive oil.When it's cooked and when tuna let the juice
,tuna is enough fried.
Put tuna in the pan and add the white wine ,fennel ,salt
pepper,parsley and you can add a little garlic
Cook tuna until it becomes soft enough.
It perfectly goes with cooked zucchini and potatoes topped with a
little olive oil and enriched with garlic.
Cooked carrots, broccoli,cauliflower,mushrooms 3
3. Sour cabbage with polenta
from Lika region -also called sauerkraut is rich with probiotic power
and vitamin C. Polenta is rich with vitamins and minerals
Cabbage,Salt,Pepper,Water ,Corn flour, ham
Recipe: Put the cabbage in a bag for a few days.
Remove the old and damaged outer leaves.
Whit sharp knife cut out the middle of the cabbage.
In a bowl put the cabbage and sprinkle it with salt and pepper.
In the bowl with cabbage put plastic hose with water and leave it
For the polenta heat the water.
Add the salt and easy, with sttiring add corn flour.
Stir with the longest spoon you have.
You can serve it immediately or let it stay.
4.Recipe from Croatia
Bread Prosenica (presenting region of Lika),healthy nutritious bread
prosenica, made out of 7 different cereals, integral , made with no
additives, preservatives and sugar, full of minerals and vitamins
INGREDIENTS: 20 dag of flour
20-30 dag of corn flour
20 dag of millet flour
10 dag of barley flour
10 dag of rye flour
10 dag of wheat
1 spoon of salt
In the flour that you put in a bowl mix one spoon of salt and a
glass of hot water.Cover the bowl with plastic wrap and leave it
over night. In the morning put the mixture in an oiled bowl and
bake it in the oven on 200°C. Your bread will be baked in about
5.Sardines with olive oil and chard presenting the coastal area
of the Adriatic sea and its islands
Olives come from evergreen tree. We can find them in Mediterian
area along the Adriatic coast of Croatia. They are the most
important source of fat in the mediterian nutrition.They are rich
with vitamin E ,they reduce blood cholesterol levels and clean
arteries.For centuries fisherman use olive oil for sun protection.
Sardines are rich with vitamins and minerals. It's highly
recommennded to eat portion of sardines every day,it gives
strenght to metabolisam.They are very good for protection from
Chard lowers high blood presure and has a good effect on
cardiovascular health .It has anti-inflammatory activity and it is
rich vith magnesium and vitamins B and C.
INGREDIENTS: 2 lbs swiss chard ,3 -4 medium
potatoes, 2 -3 garlic cloves, 2 -3 tablespoons olive
oil, salt, pepper
Bring a large pot of salted water to a boil.
Add peeled and cubed (1/2-1 in cubes) potatoes.
Rinse the Swiss chard, remove tough stems, and cut into 1/2 in
strips (or just tear into large pieces).
When potatoes are almost done, add the Swiss chard, and cook all
together for an additional 10 minutes (15 minutes if the chard is
Put garlic on olive oil, and add the cooked drained chard and
potatoes to it (you may keep some water so that it looks like a
Salt and pepper to taste.
Stir and cook for 1 more minute in order to bring all flavors
Clean sardines and put them on the grill with some olive oil and