The AVITAE cookbook

The AVITAE Recipebook
Ancient cooking with an
innovative twist

PREFACE
In 2014 seven European schools were brought together on the
occasion of participating in an Erasmus + project. So for the
following three years students and teachers from a) Istituto di
Istruzione Superiore N. Machiavelli, in Lucca, Italy (the
coordinating school), b) Laniteio Lykeio, in Lemessos, Cyprus, c)
the 2nd General Lykeio of Arta, Greece, d) the IES Canarias
Cabrera Pinto, in Tenerife, Spain, d) Hotelová Akadémia, in
Bratislava, Slovakia, e) Ørestad Gymnasium, in Copenhagen,
Denmark and f) Pyhäjoen Lukio, in Pyhäjoki, Finland teamed up
to work on AVITAE, “ A Virtual Intertextual Tour Across Ancient
Entrepreneurship”.
During this time we tried to get to know each other, to explore
things about each country’s culture, civilization, educational
system and of course study the subject of entrepreneurship.
Researching on the subject, we tried to collect all possible
information concerning our ancestors’ businesses, view some
other dominant peoples’ entrepreneurial activities and venture
some comparisons.
Looking at the ﬁndings of some famous shipwrecks (the
Antikythera or the Kyrenia shipwrecks), or reading about ancient
markets and trading relations between areas
i
AVITAE MAGIRA - The AVITAE Recipebook
of the same country or between the countries of the time, we realized that the
trading related to food was predominant and covered the greatest part of
commercial interactions.
What is more, in the oldest times recorded food products may have been the only
kind of trading commodity.
Given also the fact that the Slovakian school is one training chefs, sommeliers
and waiters, we felt that we had to dedicate some of our activities to food culture,
diet and nutrition. Thus, every country searched for some of our oldest recipes
(all the better if those could be found in the original language) and decided that
we all present : 1) a starter, 2) a soup, 3) a main dish without meat, 4) one with
meat and 5) a dessert.
Preparing for our third meeting (hosted in Bratislava), students had to create
international menus consisting of the various dishes coming from their countries.
They also had to decide about the kind of people (“clients”) they would have to
cater for and alter, if necessary, those dishes to suit the needs, tastes or demands
of their target groups.
Finally, students had to choose some of their menus’ dishes, cook them and ﬁnd
an enticing way to serve them.
Everybody that participated in the activity, either as cooks or tasters, loved the
experience. We hope that people who will be interested in our cooking book will
also enjoy reading it, merit from its information and try some of the recipes or
menus suggested.

While every attempt has been made to verify the information
provided in this recipe-book, neither the authors, the
AVITAE-communitor nor the distributor assume any
responsibility for errors.
We do not give any kind of guarantee about the accuracy of
information provided. In no event will the authors and/or
marketer be liable for any direct, indirect, incidental,
consequential or other loss or damage arising out of the use of
this book by any person, regardless of whether or not informed
of the possibility of damages in advance.
All pictures and videos and other materials are made by the
AVITEA-community.
ii
AVITAE Cookbook Legal

Welcome to the Danish menus!
Danish food

Danish food culture
Before the Medieval period, 1050 - 1536 in Denmark, our knowledge about Danish
food culture is only based on various archeological material, e.g. the contents of
stomachs from bogmen, recent methods of DNA-analysis of hair and C14 methods.
We do not have any written sources and therefore we do not have any recipes. What
we know is that our ancestors had a diet consisting mainly of grain, meat, herbs, fish,
shell-fish and birds.
In Medieval times, however, we start to get various written sources. Lists of what kind
of food was bought from outside the households of the bigger castles, the daily ration
for monks in the cloisters, menus for bigger feasts at the courts.
Around 1300 AD the first Danish recipe book “Libellus De Arte Coquinaria” was
written by Knud Jul, a monk from Soroe Cloister. The book has been handed down to
us in a collection of three books written in Latin by the doctor, Henrik Harpestreng,
who died in 1244 AD. One of these books is about herbs, and you can read the advice
of eating raw garlic in the morning to get rid of bad breath.
The everyday food was heavy and very energy-rich since the peasants worked hard all
day long in the fields. Porridge, bread, stews, salted meat and fish were the normal
content of meals. Instead of water both children and adults drank thin beer. It was a
method to have “fresh water”. Some say that an adult man drank between 4 - 6 litres of
thin beer a day.
At the courts and among wealthy people the diet was different in that expensive spices
such cinnamon, pepper, carnation, cardamom and ginger were used a lot. These spices
are still used in the Danish kitchen around Christmas and at other occasions when the
food has to be extra delicious. In the circles of the courts, it was prestigious to serve
long cooked food and food which was difficult to prepare, e.g. meat formed as a fish
covered with golden leaves or tarte with small birds inside. The menus had a lot of
meat, plenty spices and it had to satisfy the eye as much as the stomach. Normally ten
different courses were served and the King or the count had all courses while the
guests had less according to their status in the community. Often the food was served
on a plate of bread. This so called bread plate was given to the poorest people
afterwards, so they could taste the food from the juices that the bread had soaked
from the various courses. So everybody had his share.
Only once a year fresh meat was available. In November/December the cattle was
slaughtered and thereafter the meat was put into salt. Chicken and other birds were
fresh all year around and many of the recipes we have are with chicken.
From 1050 AD most Danes were Christians and therefore held many days of fast,
about 180 days a year. During lent the Danes ate salted fish, bread and porridge.
Because of the strict rules that meat was forbidden to eat during lent, duck was
defined as a fish since it very often was swimming in the water, and therefore it was
allowed to eat duck as a variation to salted fish.
In this recipe book we have innovated on some of the oldest Danish recipes, mainly
from “Libellus De Arte Coquinaria”. We have focused a lot on fresh vegetables and
greens, which is available all year around in Denmark now. We have also lowered the
amount of animal fat since most modern Danes do not need a very energy-rich diet, on
the contrary.
4
The bog-man, Grauballe-manden, Moesgaard
pre-historic museum, Denmartk 2015

5
RECIPES IN ORIGINAL DANISH LANGUAGE
A medieval Danish recipie: Soup with chickens
De cibo dicitur kloten en
honrer
Man skal siuthre et gamrelt h0ns
alt helt oc takre et annret raat
hens. oc splittre thret wrel smat oc
latre threr til sprek skorren wrel
sma swa swn rertrer oc malret
kumiren, oc gerre threr sma loot
af. oc la tre thret i th ren sothren
h0nsre soth. oc latre threr til
cumin]. safran. oc win. swinre
smolt oc salt til matre. oc blomre
af reg. swa at thret cer icefn thiukce
bathce. Thre ltre hetrer klotren en
honcer.

6
RECIPES FROM DENMARK
Winesoup with chickenballs
1 chicken or hen (2,5 kg)
1 bouquet garni
1 tsp cumin (powdered)
2 egg yolks
11/2 dl white wine
½ g of Saffron (grounded and soaked in some
of the soup)
Meatballs
1 chicken (1,5 kg) (the meat must be minced –
about 600-700 pure meat)
200g minced fat pork
1 big tsp cumin (powdered)
Cut the chicken into pieces and cover it with water. Bring it to boil (let it take an hour).
Let it simmer for three hours. Throw out the chicken. Filter the soup and boil it down
with cumin, saffron and white wine until it tastes strong and well. You need at least 6 dl.
Debone the raw chicken. Mince meat and hide, and mix it with pork meat. Add the two
eggs, cumin and salt. Let the stuffing rest for a while in a cold place. Make small
meatballs and put them into the soup a few at the time until they float. Mix a cup of the
soup with two egg yolks and pour it into the soup which has been taken off the heat.
From now on it must not boil. Add more salt if necessary and serve with bread.
This is one of the oldest recipes from Denmark and it can be dated back to the 12th
century AD.
http://madhistorie.dk/opskrifter/middelalderopskrifter03.html

7
Main dish: Chicken dumpling with yolks
800g of pure chicken meat (debone a chicken
or buy ﬁlet of chicken breast)
200g of thin sliced bacon
a big bunch of sage (with big leaves)
egg (for brushing)

8
A medieval Danish recipie: Soup with chickens
Debone the chicken and cut the meat into cubes of 3-4cm, salt lightly. Cover it and put it in the
fridge. Warm the water, butter and salt in a pot. When the water boils and the butter is melted
take it off the heat. Mix most of the flour and the warm butter mixture. Soon you can knead it
with your hands. Finish kneading it on the table. If necessary, use the rest of the flour to make an
elastic and manageable dough.
Beat an egg with some water in a bowl and use it for brushing later.
Make balls of the dough (the size of a walnut), Roll out the balls to thin circles of 12-13 cm.
Place a slice of bacon on the table, put one or two leaves of sage and a cube of chicken on it and
wrap the bacon around it. Place the meat on a circle of dough, brush the edges with egg and
wrap the meat into the dough (see picture), brush again. Continue until you have used all the
dough and meat.
Bake it at 180 degrees until they get light brown. Don’t let them get too long else they’ll turn dry.
This dish is also from the oldest cookbook in Denmark from 13th century AD by Henrik
Harpestreng. At that time they didn’t write a recipe for dough, only that you needed one. So the
recipe of the dough is from a Danish Cookbook by Anna Wecker from 1648 AD.
Frontpage from Henrik Harpestreng “Book of Herbs” 1244
http://www.roskildehistorie.dk/1200/billeder/domkapitel/laerd
e/Harpestreng.htm

9
ORIGINAL DANISH RECIPES
White mash
● 100g wheat bread without crust
● 1 liter of whole milk
● 5 egg yolks
● 25 g sugar
● ½ tsp saffron (powdered)
● cinnamon
● butter
Cover the bread crumbles with milk and out it into the fridge for 1-2 hours. Whip yolks and sugar well.
Take the bread and milk mixture out of the fridge and blend it. Put it into a thick-bottomed pot, add
saffron and boil it for 3-4 minutes. Keep stirring. Take the pot off the heat and add the egg mixture –
keep stirring. Warm it carefully and keep stirring – be careful that it doesn’t burn. Serve with butter and
cinnamon.
This recipe is from the oldest cookbook in Denmark from the 13th century AD, written by the doctor
Henrik Harpestreng and it was dish often eaten in the medieval time in Denmark.
http://middelaldertekster.dk/harpestreng-nks70r/14

10
Main dish
Chicken with herbs
● 1 chicken
● 50 g butter
● small bunch of parsley
● ½ tsp dried mint
● salt
● pepper
● 1tsp vinegar
Divide the chicken into two halves and put it into a thick-bottomed pot on low heat. Make sure it
doesn’t burn. It is a good idea to make the pot warm before you put the chicken into it. It has to be
here 40 – 60 minutes. Turn it a few times.
Chop parsley, and mix with chopped mint.
The chicken is done when the meats starts to fall of the bones. Pick up the meat and bones. Turn up
the heat. Add the vinegar to the boiling juice from the chicken. Whip butter into it. At last add the
chopped herbs, salt and pepper.
This recipe is also found in the oldest Danish cookbook from the 13th century AD by Henrik
Harpestreng.
Paintings from Nr.Alslev church in
southern Zeeland, painted by the famous
‘elmelund-master’, about the sam time as
Henrik Harpestreng.

11
Strawberry pie
dough
300g wheat ﬂour
150 soft butter
100g powdered sugar
1 egg
500g strawberries
50g butter
200g sugar
1 tsp cinnamon
Mix all the ingredients for the dough. Place the dough in a cold spot (minimum half an
hour) before rolling it out.
Place the thin dough into a tart mould. Mix the fresh strawberries with cinnamon and
sugar and spread it out on the dough. Add extra sugar on top. Bake it for 20 minutes. Let
it cool down before eating it.
If the strawberries are not fresh (but frozen), add some breadcrumps to them.
Strawberries have been eaten in Denmark for thousand of years, and we have sources
saying they were grown from before the 14th century AD. We know about this dessert
from King Frederik 2nd’s mother queen Sohie from the end of 15th century AD. Though
the recipe is in German.
http://madhistorie.dk/opskrifter/renaissanceopskrifter15.html

12
RECIPE FROM DENMARK
Apples baked with butter
● Apples
● Sugar
● butter
● egg white
● wheat ﬂour
Peel the apples and cut them into two to four pieces.
whip some salt into egg white. Toss the apples in the egg
whites. Thereafter toss the apples in the ﬂour, so they are
completely dry. Thereafter put them into warm butter
and bake them until they are tender. Cover with sugar.
This recipe it from 1610 AD, so it’s a bit late. But apples
and cinnamon were well-known ingredients in the
medieval kitchen in Denmark. We don’t have recipes of
dessert in the oldest cookbook.
http://www.historieonline.dk/special/opskrifter/historisk_julem
ad_eble.htm

13
MODERN VERSIONS OF DANISH RECIPES
Modern Kallis bread muffin
4 persons
Introduction
Ingredients
2 dl milk
4 egg yolks
4 thick slices of wheat bread
Butter, for lubricate the muffin forms
Fresh mint
5-6 cherry tomatoes
½ onion
A pinch salt and pepper
A handful spinach
Optional: shredded cheddar cheese
Cooking process
Preheat the oven to 175 celsius. Beat egg yolk, milk, salt and pepper
together. Cut the crust off the bread. Roll the bread flat. Spread
butter onto the muffin forms. Fit the rolled bread into the muffin
forms. Wash the spinach. chop the cherry tomatoes and the onion.
Put the vegetables in the muffin forms on top of the bread. Pour
the egg mixture on top of the vegetables. Optional add shredded
cheddar cheese on top.
Bake it in the oven for about 10 minutes until the eggs are firm and
the cheese melted. Serve with some chopped fresh mint on top or
put them in the fridge for later

14
Wine Soup with chicken balls
4 Persons
Ingredients
Soup
● chicken bouillons
● 1 L water
● 1 tsp cumin (powdered)
● 1 1/2 dl white wine
● ½ g of Saffron (grounded and soaked in some of
the soup)
● 1,5 kg potatoes
● 2 kg carrots
● salt
● pepper
Chicken balls
● 500 g minced chicken meat
● 1 onion
● 1 big tsp cumin (powdered)
● 4 teaspoons salt
●4 pinches of pepper
● 2 eggs
● 1,5 dl water or milk
● 1 teaspoon salt
Meatballs
Mix all the ingredients in a food processor
or with a handmixer.
Handmixer: Chop the onion finely. Mix the
minced chicken meat with cumin, pepper
and salt in a bowl. Whisk the two eggs
together in a cup. Add the two eggs and
water or milk to the minced chicken. Add
the chopped onion to the meat and mix it
well.
Let the stuffing rest for a while in a cold
place. Make small meatballs and place them
on a plate. Bring the soup water to boil in a
pot and add 1 teaspoon of salt. Cook the
meatballs 4-5 minutes in the water. Take
them out with a skimmer and place them in
a strainer to strain them from water.

15
The soup
Peel the carrots and potatoes and chop them into big chunks. Bring the water to a boil and add the
chicken bouillons. When the bouillons are completely dissolved, take a bit of it and soak the saﬀron in
it. boil the bouillon down with salt, pepper, cumin, saﬀron and white wine until it tastes strong and well.
Add the carrots and potatoes and boil the soup at a low temperature until the vegetables are al dente.
Make sure to check the vegetables every other minute.
Add the meatballs to the soup, when the vegetables are almost done. Add more salt and pepper if
necessary and serve with bread.
This is one of the oldest recipes from Denmark and it can be dated back to the 12th century AD.

16
Chicken dumpling with yolks
Ingredients
●Stuffing:
●800g of minced chicken
●200g of thin sliced bacon
●a big bunch of sage (with big leaves)
●4-5 carrots
●onions
●egg (for brushing)
Dough
●1 cup all purpose flour
●2 teaspoons baking powder
●1 teaspoon white sugar
●½ teaspoon salt
●1 tablespoon margarine
●½ cup milk
Cooking process
Chop onions and carrots finely and mix it all together with the chicken. Mix until everything is nicely mixed
together. Leave it in a bowl in the fridge while you make the dough.
Mix flour, baking powder, sugar, and salt in medium size bowl. Crumble the butter into the flour mix and add
milk to make a soft dough.
When the dough is done, make balls of the dough (the size of a walnut). Now roll the balls into small circles
of about 12-13 cm diameter.
Place a slice of bacon on the table, put one or two leaves of sage and a ball of chicken on it. Then wrap the
bacon around it and place the meat on a circle of dough. Brush the edges of the dough with egg all the way
around as a glue. Then fold over the dough. Make sure the dough is completely sealed so the meat will not fall
out during the process. Continue until you have used all the dough and meat.
When all the dumplings are sealed and done, place them in boiling water with a tablespoon. Let them zimmer
for 15 minutes under lid. Take the dumplings out of the water and they are ready to serve.
This dish is also from the oldest cookbook in Denmark from 13th century AD by Henrik Harpestreng. At
that time they didn’t write a recipe for dough, only that you needed one. So the recipe of the dough is from a
Danish Cookbook by Anna Wecker from 1648 AD.

17
Roasted chicken with butter and
herbs
3-4 people
Introduction:
This chicken is best served in true Danish style with some boiled
potatoes.And if you want to be bit extra healthy - serve a nice green
salad on the side.
Ingredients
●1 whole chicken
●50 g butter
●small bunch of parsley
●½ tsp dried mint
●salt
●pepper
Cooking process
Preheat your oven to 200°C/400ºF/gas 6. Grease an
ovenproof dish with oil or butter. Divide the whole chicken
into two halves and put it into an ovenproof dish, skin side up.
Mix butter with chopped parsley, dried mint, salt and pepper to
make a herb butter. Rub the chicken skin with the herb butter.
Put the chicken in the oven, and let it roast for 60 minutes, or
until the meat starts to fall of the bones.

18
Strawberry tart (8-10 slices)
Ingredients
●Shortcrust pastry
●Shortcrust pastry
●150 g wheat flour
●100 g butter at room temperatur
●50 g icing sugar
●1 Egg
Mazarin Paste
●100 g raw marcipan
●100 g sugar
●50 g butter at room temperature
●1 egg
●approx. 25 g flour
●75 g cane sugar
●1 bar of dark chocolate
●1 big punnet of strawberries
Vanilla cream
●2 eggs
●30 g maizena (corn starch)
●1 vanilla pod
The old original recipe for the strawberry pie is the starting point of the very popular strawberry tart we know
today's Denmark. In the old recipe the strawberries are baked, but in the newer version1 the tart itself is baked
first and then served with vanilla cream and fresh strawberries.
How to
Short crust pastry
Crumble butter into flour, and until there is no clumps. Add icing sugar and egg. Make the dough into a ball
with your hands - DON’T KNEAD THE DOUGH. Put in fridge for 30 minutes.
Mazarin Paste
Cut marcipan in small pieces and mix with sugar (easily done with hands). Add butter, egg and flour and mix it
well into a uniform paste.
Vanilla cream
Scrape the vanilla seeds from the pod and mix with sugar. But save the pod itself for later.
Whisk eggs and maizena (corn starch) together in a pot at a low heat.
Add milk, the mixed vanilla sugar and the vanilla pod. Bring it to a boil at low heat - constantly stirring. Take
the pot of the heat as soon as the cream is boiling, because if it stays too long the cream will split. Now take
out the vanilla pod and let the cream cool. Give the cream a stir frequently.
Now for the tart itself
Spread the shortbread crust dough nicely in a tart tin. Pour the mazarin paste over the shortbread dough and
bake at 200 degrees celsius for 15-20 minutes - keep an eye on the tart, and take it out when it is a solid mass,
but still a bit soft when you press a spoon down onto it. Let the tart cool of.
Melt the chocolate and spread it out on the pie. Put it in the fridge for 30 minutes to cool.
Now spread out the vanilla cream onto the tart and decorate with fresh strawberries.

xix
Welcome to the Spanish menus
Canary Islands food

The Canary Islands are located about 60 miles off the coast of
Africa and their cuisine is a mixture of some native Guanche
elements, as well as European, African and Latin American
foods.
The staple food of the first inhabitants of the Islands was very
simple. It consisted of parched grain, milk, meat and fish. Grain
was eaten in the form of “gofio”, first parched and then ground
fine by means of stone hand-mills. Gofio is still popular
nowadays. Meat was also an important part of their diet: mainly
goat meat, mutton and pork. Nowadays, rabbit meat, introduced
by Spanish, is very popular too. Guanches also used milk and
lard, dates, and some shellfish as part of their diet. Some
varieties of cheese are delicious and worth trying.
Other foods were introduced after different navigators stopped
on the islands on their trading routes. For example, the Romans
brought olives and figs, and a bit later, the Arabs introduced
others, many of them taken from the East, Persia, China or
India. They brought rice, sugarcane, fruits (oranges, lemons,
bananas), dried fruits, (figs, raisins, almonds) and spices such as
saffron, cinnamon, cumin, ginger, coriander, oregano, nutmeg,
anis, sesame…
Other products were introduced by Europeans (mainly
Portuguese, French Italian or English) for example, grapes and
wine production, which is still important nowadays.
However, there is no doubt the main influence on our cuisine
has come from Latin America. The islands were conquered by
Spanish people by 1500 and became the first stop on Spanish soil
as ships returned from America. Migration to and from South
America has been constant ever since. Thus, lots of foods from
America have been incorporated into the Canarian diet, such as
potatoes, beans, tomatoes, avocados, corn, cocoa, tobacco, and
later on, tropical fruits such as mango, pawpaw, pineapple, etc.
Many of those products were easy to crop on the islands due to
its warm climate, so they have become essential in the Canarian
diet, for example potatoes, tomatoes, corn or bananas.
Fish is also an important part of the diet and it is typically
prepared in four different ways - covered in salt, fried, baked, or
“jareado” – sun-dried and seasoned. Varieties of fish include
wreckfish, damselfish, dentex, sea bass, white sea bream, bogue,
mackerel, rock cod, moray eel, tuna, and parrot fish.
Thus, we can say that the cuisine of the islands owes its richness
and diversity to influences from Europe, Africa and America, as
well as echoes from our prehistoric culture, with a huge range of
xx
CANARY ISLANDS FOOD CULTURE

traditional recipes and many fresh ingredients available all year
round: local ﬁsh, island cheeses, wrinkly potatoes and spicy mojo
sauce, quality meat, goﬁo and world-renowned wines cultivated in
volcanic soils.
On the whole the Canarian cuisine is fresh, varied, simple, healthy
and light, but really tasty and succulent.
xxi

23
TRADITIONAL RECIPES FROM THE CANARIES
Starter
GRILLED CHEESE WITH HONEY OR MOJO
Ingredients
· White fresh cheese
· Honey (If you prefer you can add “mojo”
sauce instead of honey)
ELABORATION
1. Cut the cheese in small slices
2. Then grill the pieces in a frying pan, 1 minute
each side
3. Put it in a plate and then add the honey or the
“mojo”

24
TRADITIONAL RECIPES FROM THE CANARIES
HOW TO PREPARE GREEN MOJO ( Our typical
Canarian sauce)
Ingredients
• 1 Head of Garlic
• 1 Bunch of Coriander
• 50 Millilitres of Vinegar
• 250 Millilitres of Olive oil
• 1 Teaspoonful of Cumin
• 1 Teaspoonful of salt
ELABORATION
1. Peel the garlic and squash it a little, and wash
and mince the leaves of coriander.
2. Mash the garlic with the salt, the cumin and the
vinegar to obtain a homogeneous mixture. You
can use a mortar or a mixer.
3. To ﬁnish, add the coriander and mash it well.
Keep add oil little by little without stopping
mashing.
4. Add a little amount of salt to the sauce and
season to taste.
Innovation
If you are not very fond of coriander, you could try using pepper or parsley. However,
if “mojo sauces” and “garlic” are not the best choice for your stomach, you can
always use honey! We deﬁnitely recommend it for small children.

25
RECIPE FROM THE CANARIES
Soup
WATERCRESS SOUP
Ingredients
· 2 watercress bunches
· 200g of beans (in soak during 24h)
· 350g of potatoes
· 300g of pork chop
· 1 onion
· 1 garlic clove
· 2 carrots
· 100g of pumpkin
· Salt
· Cumin
· Saffron
· Coriander
· 2 ears of corn.
ELABORATION
1. Leave the beans soaking during a day.
2. Cut the onion and fry it with the garlic and the coriander also cut.
3. Put them in a pot, add water and stir it with a spoon.
4. Add the beans, the pork chop and the ears of corn to cook in salted water over medium heat for 30 minutes. Go
foaming as needed.
5. Season and add the carrot cut into slices; add to the pot with the pumpkin cut, along with a teaspoon of ground
cumin.
6. Continue cooking another 20 minutes.
7. Peel the potatoes and cut them into medium cubes; wash the watercress and selecting, removing thick stems;
chop into strips and add to the pot with the potatoes.
8. Add some saffron and coriander and check the salt.
9. Simmer gently until the stew begins to thicken and the ingredients are very tender, about another 30 minutes.
Innovation
This is a really healthy dish. However, if you can’t find watercress in your area, you could try using spinach or other
vegetables. This is what we did in Bratislava in our cooking day.

26
RECIPES FROM THE CANARIES
Main dish
PARTY MEAT “CARNE FIESTA”
Ingredients (for 3 or 4 people)
· 500 g of pork loin
· 1 teaspoon cayenne pepper
· 200 ml of olive oil
· 1 teaspoon of salt
· 50 ml white wine vinegar
· 1/2 teaspoon of thyme
· 100 ml of white wine
· 1/2 teaspoon of oregano
· 1/4 red hot pepper
· 3 cloves of garlic
ELABORATION
1. Prepare the marinade. Put all the ingredients in the mixer, except the meat and half of the
olive oil. Grind it for a couple of minutes.
2. Cut the pork into cubes of about 2 cm and marinate it in the mixture that we have prepared
before. Leave the meat at least 2 hours in the mixture to take ﬂavour.
3. Pat the meat with kitchen paper to remove the liquid and fry with oil in a large skillet. Once
the meat has browned well on all sides, add the liquid from the mixture and cook until the
sauce is thick.
4. Serve hot accompanied by potato chips or wrinkled potatoes.
Innovation
Other kinds of meat could be used. If you are not very keen on pork. You can try using beef, lamb,
or duck! Of course, you could innovate by changing the choice of herbs. We suggest having some
side dishes to accompany your meat, such as roasted artichokes, leeks, mushrooms, or some salad.

27
Main dish SANCOCHO
Ingredients
· 1 kilo of salty fish
· 2 kilos of big potatoes
· 2 kilos of yams (sweet potatoes)
· Olive oil
· Parsley
· Salt
ELABORATION
1. Put the fish in water during a whole day to remove the salt from the fish. Change the water several
times.
2. Put the yams and the potatoes (with their peel and in big pieces) in a big pot. Cover them with water
and let it cook about 25 minutes.
3. When they are almost cooked cut the fish in big pieces and introduce it into the pot. Cook the fish
for 10 minutes, no more, otherwise it can break into small pieces.
4. Once the ingredients are cooked remove the water from the pot and put the food in a dish. The
Sancocho is usually served with “mojo” our typical Canary sauce.
Innovation
In the past salty fish was used to prepare this dish. There were no refrigerators and salt was a way of
conserving food. However, nowadays, we suggest choosing fresh fish or frozen one. It is healthier and you
don’t need to desalt it for 24 hours.

28
Dessert
BIENMESABE
It is a sort of cinnamon-spiced almond cream. It
dates back from the 15th century. It was
introduced by Arabs. They brought almonds, and
also sugar to Spain. It was believed that sugar
had healing properties.
Ingredients
· 500 g of almonds
· 500 g of sugar 1/2 l of water
· 18 yolks
· grated lemon peel
· cinnamon stick
· 12 biscuits 'cat's tongue' or similar.
●
ELABORATION
1. Peel the almonds. You can toast them slightly and then grind them or you can get blanched almonds, if you
don’t want to spend a lot of time blanching them. Reserve them.
2. Make a syrup by boiling water and adding sugar.
3. Add the lemon peel and the cinnamon-stick to the hot syrup.
4. Stir it until it is thick enough. Reserve one third of the syrup.
5. Add the ground almonds to the syrup.
6. Keep stirring and use low heat for about 15-20 minutes (when you see the almonds “jumping”, they are OK)
7. Remove the cinnamon stick.
8. Use a double boiler: that is, put a boiler with water inside and put the other boiler with the mixture. Add the
egg yolks that have previously been beaten.
9. Let it cook slowly until it turns a nice colour.
10. Place some biscuits dipped in the syrup that had been reserved (you can add a few drops of rum or brandy
for taste) and place the almond cream or “bienmesabe” on top . It is served cold. You can also serve it with
vanilla ice cream.
Innovation
Canarian people are known for “having a sweet tooth”. That’s true. We love sweet things! As a consequence, there
are quite a few people who have some extra weight, and many suﬀer from diabetes too. Thus, we suggest making
some changes in this dessert. On the one hand, we could reduce the amount of sugar in the recipe. Another option
could be adding other sweeteners which are not as harmful as sugar. For example, there is a plant called stevia, which
could be used as sweetener instead of sugar (dried leaves). It can be grown in our gardens easily, so it wouldn’t be a
problem to make this change.
Another option would be serving the dessert together with a fruit salad, instead of with ice cream. Delicious fruits
abundant in our islands would make it a tastier dessert, full of vitamins. By serving some pieces of mangoes, grapes,
paw paw, oranges, … with our almond cream, it could turn into a healthier more succulent colourful dessert!

29
RECIPES FROM THE CANARIES, IN SPANISH
Entrante QUESO ASADO CON MIEL O MOJO
Ingredientes
· Queso blanco fresco
· Miel ( Si prefieres puedes usar “mojo” en vez de miel)
ELABORACION
1. Corta el queso en finas lonchas
2. Luego asa las lonchas en una sartén, 1 minuto por cada lado
3. Ponlas en un plato y añade la miel o el “mojo”
CÓMO PREPARAR MOJO VERDE ( Nuestra típica salsa
canaria)
Ingredientes
• 1 Cabeza de ajo
• 1 manojo de cilantro
• 50 Mililitros de vinagre
• 250 Mililitros de aceite de oliva
• 1 cucharadita de comino
• 1 cucharadita de sal
ELABORACION
1. Pela el ajo y aplástalo un poquito, y lava y pica las hojas de cilantro.
2. Mezcla el ajo con la sal, el comino y el vinagre hasta obtener una mezcla homogénea. Puedes usar un
mortero o una batidora.
3. Para acabar, añade el cilantro y mézclalo bien. Ve añadiendo aceite poco a poco sin dejar de remover y
mezclar .
4. Prueba y si es necesario añade un poco más de sal.
Innovation
Si no eres muy aficionado al cilantro se puede hacer de perejil o de pimiento.
Sin embargo, si el mojo y el ajo no son la mejor opción para tu estómago, siempre puedes usar miel! Lo
recomendamos especialmente para niños pequeños.

Welcome to the Greek menus!
Greek food

Food and drink were at the centre of ancient Greek life. In Odyssey (I, 136-143) we
are presented with a ritual of generously offering food to strangers even before their
names were asked. The Greeks were the first
to think seriously about the importance of
cookery to human life. Anyway, in a country
where the Gods were nurtured by Ambrosia
and Nectar food could not just be an
everyday task.
For the Greeks food was a kind of therapy.
Cooking was related to medicine as we can
see in the cases of Hippocrates, Asclepius
and Galen. Good cooks had to have knowledge of medicine to avoid bad food
combinations and health problems.
The temperate and mild weather,
the landscape and the presence of the
sea enabled the ancient Greeks to
develop very healthy dietary habits.
What they produced, the way they
cooked and consumed their products,
the combination of materials and the
blending of tastes are very close to
the perfection of the Mediterranean
contemporary diet that all experts agree it is the most balanced and healthy way of
eating.
Their staple foods were lentils, chickpeas, beans, barley
and wheat, fruit and vegetables like figs and grapes. They
used a lot of olive oil, herbs, honey and wine. They ate a
lot of fish. Meat was mostly consumed by rich people and
on special days and festivals. Basically it was used for their
sacrifices to the Gods. It’s a good thing that Gods were
satisfied just by the smell of roasted meat so the rest would be given out to the poor.
Bread was a very important element of their everyday diet. They produced at least a
dozen different kinds of bread.
It is important to mention that through trading they exported their products to the
world but also imported new spices like pepper, fruit like citrons or peaches, nuts like
pistachios and ofcourse new food ideas which they incorporated in their diet.
How did ancient food taste? We can’t really know. There were ingredients like
silphion, a spice, which has disappeared or garos a strange sauce that we don’t produce
anymore that changed taste altogether. Neither has ever been found a “recipe” giving
the exact measurements or instructions for making a dish. There were schools for
cooking where the masters passed on their expertise to their apprentices, but orally.
There were some notes on the art and mysteries of cooking but they were very rare
and expensive to find.
Domestic cooking was based on instinct. If you wished, you could hire a good cook for
a symposium in the Market. It appears that professional cooks appeared on the 4th
century BC.
There were volumes on the art of food and drink called “Οψαρτυσίαι or
Οψαρτυτικά» (opsartysiae / opsartytika). The sad thing is that none of these have
been rescued but we simply have references to them by others like Plato, or
Athenaeos. The latter in his book Deipnosophistae managed to collect a lot of
important information related to gastronomy.
Closing, we should say that we get a lot of information about food and cooking
through the comedies of Aristophanes or Menander.
31
The flavours of Greece

32
RECIPES FROM GREECE
For the Greek material used in the e book we took information from the following
Bibliography
Αττίτη Φωτεινή-Χλόη , «Αι της γαστρός ηδοναί», Αθήνα, 2006
Dalby Andrew, «Σειρήνια Δείπνα», Ηράκλειο Κρήτης 2001,
Dalby Andrew, «Flavours and delights», Athens 2013
Ηλιόπουλος Γιώργος , «Γαστρονομικόν», Αθήνα 2012

33
RECIPES FROM GREECE
Salad, «Κράμβη και θρίδαξ μεθ’ ευζώμου εν
οξελαίω»
“Της θρυδακίνης η λευκή γλυκυτέρα και
απαλοτέρα», Θεόφραστος
“The whiter a lettuce is, the sweeter and the
tenderer”, Theophrastus (371-287 BC)
(1 serving)
●cabbage
●lettuce
●rocket
●½ red apple
●3-4 walnuts
●“oxalmi” vinaigrette (3 table spoons of
vinegar made from dry, red wine, 1 table
spoon of honey, ½ glass of olive oil)
●1clove of garlic
●1 tea spoon of ground ginger
●1 glass of white wine
We chop the vegetables in a plate and on top of them we cut the apple in cubes. We don’t peel the apples so as
to give our salad a nice colour. We add the walnuts after we pestle them in a mortar. We mix the ingredients.
Next, we pestle the garlic, we grind the ginger and add to them the wine, the vinegar, the honey and the oil. We
pour the mixture on our salad.
Note: To add more flavour to the salad, we can add pomegranate and some walnuts or hazel nuts.

34
RECIPES FROM GREECE
Cabbage soup «Μίµαρκυς ατραφιλίδων»
“To λάχανο πρέπει να κοπεί με ένα πολύ κοφτερό
μεταλλικό μαχαίρι και στη συνέχεια να πλυθεί και
να στραγγίξει.Κόβουμε μαζί του μια ποσότητα
κόλιανδρου και απήγανου. Μετά περιχύνουμε με
οξύμελι και πασπαλίζουμε με μια μικρή ποσότητα
ασαφετίδας.”
“Cabbage should be sliced with the sharpest possible
iron blade, then washed, drained, and chopped with
plenty of coriander and rue. Then sprinkle with oil
vinegar and add just a little bit of silphion.”
(Oribasios, Medical collections, 4,4.1)
●½ cabbage chopped
●1 big onion finely chopped
●1 bunch of dill (about one tea cup)
●100gr of goat cheese
●1 carrot
●200gr groat (crushed grain)
●salt, pepper
●1 wine glass of olive oil
We peel off the outer leaves of the cabbage. We wash it under running water and chop it.
We boil it for 10 min in salty water. We brown the onions in the oil and we add the
cabbage and the chopped carrot. We put in the groat and the dill, adding little by little the
water where we had boiled the cabbage. When it becomes thick we turn off the stove and
we add the cheese which we crumble with our fingers.
Note: Instead of groat, to modernise our recipe, we can use rice.

35
RECIPES FROM GREECE
Stuffed leaves with lentil «Επίπλους φακών»
«…Και ήρθε η κορασίς, φέρουσα πιάτα με λάχανα και
τυριά, ενώ οι άντρες έφερναν στο στόμα τις ελιές, οι
φακές τυλιγμένες σε λάχανα, έστεκαν πιο πέρα…» ,
Άλεξις
“… and there she came the young woman, bringing a plate
with greens and cheeses, while the men were putting in
their mouths the olives, the lentils stuﬀed in cabbage leaves
were placed a bit further…” , Alexis (299-199)
(serving 4 people)
500 gr cabbage or vine leaves
1 big onion
1 big leek
1 cup of groat (crushed grain)
1 cup of olive oil
1 cup of mint
some oregano
salt, pepper
500 gr boiled broad lentil
After we dip the cabbage or vine leaves in boiling water, we drain the lentil.
We brown the onion and leek in the oil. We add the groat, some salt and pepper and we mix them.
We sprinkle the mint and the oregano and we make sure they spread everywhere in the mixture. We
let them wither. We add the lentil and stir for 2 min.
We take the pot away from the stove and we start stuﬃng the leaves with one table spoon of the
mixture. We shape the leaves in small rolls and we put them back in the kettle. We pour on them ½
glass of water. We boil for 15 min in a low temperature.
Note: To modernise our dish and make it more flavourable, we can replace the
groat with rice and we can add some carrots and tomato in the stuffing mixture.

36
RECIPES FROM GREECE
Ingrediens, Κid/beef with chick peas
1 kgr of kid/beef
1/2 kgr chick peas
2 medium onions
a little cumin (caraway) or fennel or dill or celery
1 cup of olive oil
salt, pepper Κid/beef with chick peas «Όψον πνικτόν εριφίου ή μόσχου εν ερεβίνθω»
“… το φθινόπωρο το κατσικάκι είναι πιο γλυκό…’’, Ανάνιος στον Αθήναιο 281
“…kid is sweeter in autumn…”, Ananios as quoted by Athenaeus 281
“…Όταν φτιάχνεις φρεσκοσφαγμένο κατσικάκι ή αρνάκι βάλε φρέσκους χοντροκομμένους σπόρους
σταριού σε ένα βαρύ βαθύ τηγάνι με αρωματισμένο λάδι. …. Σερβίρισέ το με ψωμί ζεστό, στη σχάρα
ψημένο…’’ Νίκανδρος, Γεωργικά , στον Αθήναιο Γ’ 124
“… When you cook a freshly slaughtered lamb or kid, add roughly crushed wheat in a heavy, deep frying pan
with ﬂavoured oil. …. Serve it with warm bread grilled on a grate…” Nicander’s Farming as quoted by
Athenaeus C’ 124
We put the chick peas in lukewarm water with a spoonful of salt overnight. In the morning, we throw the water away

37
RECIPES FROM GREECE
Pancakes «Σταις εν μέλιτι»
Ιεροκλής έφη: «Σταις εστίν υγρόν, επιβαλλομένου μέλιτος
και σησάμης και τυρού, εις τήγανον χεόμενον…», Αθήναιος
Δειπνοσοφιστές 640
Hierocles said: “The pancakes are made of liquid dough in
which we add honey, sesame and cheese and which we pour in
a frying pan…”, Athenaeus, Deipnosophistae 640
200 gr flour
100 gr water
1 pinch of salt
honey
sesame (roasted or not)
olive oil for frying
feta cheese or goat cheese
We mix the flour with water until it turns into a smooth dough. We let it sit for half an hour.
We put the oil in a small pot or a frying pan and when it is hot we throw in spoonfuls of the dough.
When they become golden brown, we take them off and we let them drain from excessive oil on a
piece of kitchen paper.

Welcome to the Finnish menus!
Finnish food

Due to the climate and the small number of nobles in Finland,
the traditional food in Finland has not been very complex and
the ingredients that have been used have been the kind of things
that can be preserved through the winter such as root vegetables
and cabbage. The scarcity of food was a constant problem and
the last peacetime famine in Western Europe took place in
Finland in the years 1866-1868 killing 15% of the population.
Thus, it is not strange that the Finnish cuisine was relatively
simple in the past. The first Finnish cookbook was published in
1849 by J. F Granlund.
The only widely used seasoning was salt. As Finland was a part of
Sweden, many influences came from there but Russia also
influenced especially Eastern Finland. Turnip used to be the
staple food but it was replaced by the potato in the 1700s.
Potatoes are still an integral part of the Finnish diet with
50-60kg eaten per person per year. The most important cereals
have been wheat, rye, barley and oats. The Finns started
cultivating rye around 500 BC and cultivating wheat only
became common in the 19th century, so rye is also important
part of the traditional cuisine.
Even though the Finnish culinary tradition is not that rich,
Finland still offers excellent ingredients for cooking. The forests
are filled with game such as elk and hares, many types of
delicious berries can be collected such as lingonberries,
cloudberries, cranberries, blueberries and hawthorn. In addition,
the sea, the rivers and the lakes have plenty of freshwater fish
such as salmon and perch that can be used for many excellent
dishes.
There used to be stronger regional variations in the cuisine, but
those have largely disappeared. However, in the recipes here, the
Karelian pasties represent the east and the salmon soup
represents the west.
39
Finnish Food Culture

41
Starter: Karjalanpiirakat/Karelian pasties and egg
butter
Starter: Karelian pasties and egg butter: 
3,5 dl rye flour 
0,5 dl wheat flour 
2 dl water 
1 tl salt 
1 rkl cooking oil
Filling: 
2 dl porridge rice 
1 l milk 
1 tl salt 
1 rkl cooking oil
 
Make a dough of cold ingredients. Mix cold water, flours,
salt and oil. Put dough in the fridge and boil the rice in
the milk to make porridge . Cool down the porridge and
heat the oven to 250-270 degrees. When porridge is
cooling down, take the dough and shape desired size of
balls, press them tenderly and roll them into circles.
When you are rolling the dough, use a lot of rye flour, so
that the dough doesn’t stick to the table. When you have
made the circles, put the rice porridge on top of them,
leaving some space at the edge. Fold the edges on the
pasties and make small wrinkles on the edges. Put them
the pasties in the oven for 15- 20 minutes. Eat together
RECIPES FROM FINLAND
RECIPE IN FINISH
Ohjeet
Tee taikina kylmistä raaka-aineista.Sekoita kylmään veteen
jauhot,suola ja öljy,sekoita.Laita taikina jääkaappiin,ja tee puuro
normaaliiin tapaan.Jäähdytä puuro,ja laita uuni lämpenemään
250-270 asteeseen.Kun puuro on jäähtymässä ota taikina ja ala
pyörittämään siitä haluamasi kokoisia palloja,painele ne hellästi
jauhoissa ja kauli ympyrän muotoisiksi.Käytä kaulimisen aikana
ruisjauhoja runsaasti,ettei taikina tartu pöytään.Kun taikina on
kaulittu voi ruveta täyttämään niitä puurolla.Lopuksi rypytä
reunat ja laita piirakat uuniin n.15-20 minuutiksi.

42
Egg butter/Munavoi
3 +kovaksi keitettyä munaa 
+ 1/4 tl+ suolaa 
+ 100 g+ voita
Valmistusohje
Hienonna jäähtyneet kananmunat. Ripota päälle suola.
Lisää munat huoneenlämpöiseen voihin. Sekoita tasaiseksi.
Tarjoa riisipiirakoiden tai ruisleivän kanssa.
Spread made of butter and hard boiled eggs: 
3 hard-boiled eggs 
a quarter of a teaspoonful of salt 
100 grams butter 
Boil the eggs for 12 min. Put the eggs in cold water so that it will be easier to remove the shell. Remove the shell. 
Mash the eggs. 
Mix the eggs with lukewarm butter. Mix. 
Add the salt. Mix.

43
Traditional salmon soup 
Ingredients 
For 4 people 
6 potatoes 
2 pcs carrots 
2 pcs onions 
8 dl water 
1/2 teaspoon pepper (whole) 
1 bay leaf 
400 g salmon fillet 
2 dl cooking cream 
1 1/2 teaspoon salt 
6 tablespoons fresh dill 
25 min 
Wash, peel and cut potatoes, carrots and an onion. Boil the
vegetables with pepper and bay leaf in the water until they are
almost cooked. 
Take off the skin and make the salmon fillet boneless. Cut the fish
into big cubes. 
Put cream, salt and salmon to soup. Boil with not so hot
temperature, until the fish is cooked, it is about 5 minutes. Add dill
and serve traditional salmon soup with rye bread.
Lohikeitto/Traditional salmon soup
AINEKSET
4 annosta
6 kpl
perunaa
2 kpl
porkkanaa 2 kpl
sipulia 8 dl
vettä 1/2 tl
maustepippuria (kokonaisia) 1 kpl
laakerinlehteä 400 g
lohifileetä 2 dl
ruokakermaa 1 1/2 tl
suolaa 6 rkl
tuoretta tilliä
TEE NÄIN
25 min
Pese, kuori ja paloittele perunat, porkkanat ja sipuli.
Keitä kasvikset maustepippureiden ja laakerinlehden
kanssa vedessä lähes kypsiksi.
Poista lohifileestä nahka ja ruodot. Leikkaa kala
reiluiksi kuutioiksi.
Lisää kerma, suola ja paloiteltu lohi. Keitä miedolla
lämmöllä, kunnes kala on kypsää, noin 5 minuuttia.

44
Salmon made in oven with mash
 
700 g salmon 
salt 
pepper 
2.5 dl cream 
fresh dill 
Take the fishbones out of the salmon. 
Remove the skin of the fish. 
Put the fish in an oven casserole. 
Season the fish with salt and pepper. 
Pour cream onto the fish. 
Cook the fish in 175 degrees, on the lowest level of the oven about
30 minutes. 
If there is fresh dill, garnish the salmon with it.
Main dish
Uunilohi ja perunamuusi/ Salmon made in oven with mash
700g lohifilettä
suolaa
pippuria
2,5dl kermaa
tuoretta tilliä
Poista kalasta ruodot
Poista kalan nahka
Laita kala uunivuokaan
Mausta kala suolalla ja pippurilla
Kaada kerma kalan päälle
Paista kala 175 asteessa matalimmalla tasolla 30 minuuttia
Mausta tuoreella tillillä

45
Perunamuusi/Potato mash
1 kg perunoita
suolaa
1-2dl maitoa
2 rkl voita
Kuori perunat ja laita ne kiehuvaan veteen, lisää suolaa.
Kun perunat ovat valmiita, soseuta perunat sähkövatkaimella
Lisää voi ja maito samalla kun sekoitat
Potato mash 
• 1 kg potatoes
• salt
• 1-2 dl milk
• 2 tbsp butter 
 
Peel potatoes and put them in the boiling water, add salt. 
When the potatoes are ready, mash the potatoes with
electric mixer.

46
Main dish 2 KARJALAN PAISTI -- KARELIAN HOT POT
AINEKSET
5 annosta
600 g karjalanpaistilihaa
2 kpl porkkanaa
2 kpl sipulia
1 1/4 tl
suolaa
1 rkl maustepippuria (kokonaisia)
1 tl mustapippuria (kokonaisia)
2 kpl laakerinlehteä
TEE NÄIN
1 t 40 min
Perinteinen karjalanpaisti valmistuu näin:
Ota karjalanpaistilihat huoneenlämpöön noin puoli tuntia ennen
ruoanvalmistusta.
Kuori porkkanat ja sipulit. Lohko sipulit ja leikkaa porkkanat
reiluiksi paloiksi.
Lado pataan lihapalat, kasvikset ja mausteet kerroksittain. Kaada
vettä sen verran, että lihat juuri peittyvät.
Nosta karjalanpaisti 200-asteiseen uuniin. Kypsennä ensin 1 t ilman
kantta, jolloin päällimmäiset lihat ruskistuvat. Laske lämpö 175
asteeseen, ja hauduta karjalanpaistia vielä noin 1 1/2 tuntia, kunnes
lihat ovat mureita. Peitä karjalanpaisti kypsennyksen loppuvaiheessa
kannella, lisää nestettä tarvittaessa.
Tarjoa karjalanpaisti keitettyjen perunoiden, puolukkasurvoksen ja
suolakurkkujen kanssa.

47
KARJALAN PAISTI -- KARELIAN HOT POT 
INGREDIENTS for 5 
600 g meat (300 g pork and 300 g beef) 
2 carrots 
2 onions 
1 1/4 tsp salt 
1 tbsp allspice 
1 tsp black pepper 
2 bay leaves 
Recipe
 
Take the meat into room temperature half an hour before beginning the preparing. Cut up the meat into cubes. Peel the
carrots and onions. Cut the carrots into big pieces and cut up the onions. 
Put meat, onions, carrots and spices into the pot in layers. Pour water just enough to cover the meat. 
Cook 1 hour in 200 degrees in oven without a lid. Lower the temperature to 175 degrees and cook in the oven for another 1
and half hours. Toward the end, cook with the lid. Add liquid if needed.

48
Dessert: Raparperirömpsy/Rhubarb cobbler
Rhubarb cobbler 
7 dl rhubarb 
1,5dl apple juice 
1 dl rye ﬂakes 
1 dl brown sugar 
3 ts(tablespoon) butter
 
Put the thin-sliced rhubarbs and apple juice in an oven tray. 
Braise in 180 degrees oven for about 10 minutes. 
Mix rye ﬂakes, brown sugar and melted butter 
Sprinkle mixture over braised rhubarb and put it back to oven for
about 5 more minutes. 
Serve with vanilla sauce. 7dl raparperia
1,5dl omenamehua
1dl ruishiutaleita
1dl fariinisokeria
3rkl voita
Laita uunivuokaan ohueksi viipaloidut raparperit ja omenamehu. Hauduta 180 asteisessa uunissa
noin 10 minuuttia. Sekoita ruishiutaleet, fariinisokeri ja sulatettu voi murumaiseksi sekoitukseksi.
Ripottele seos tasaisesti haudutetun raparperin pinnalle ja laita vielä uuniin viideksi minuutiksi.
Tarjoile vaniljakastikkeen kanssa.

Welcome to the Italian food.
Italian food

Italian cuisine : a virtual journey through the flavours and colours of the Peninsula.
Italian cuisine has traceable roots as far back as Ancient Rome. At that time, the diet was
made of local products, such as garum (a fermented fish sauce used as a condiment) olives
and spices, but also exotic products, such as flamingo tongues, Syrian plums and
pomegranates.
However, through the centuries, the main Italian dishes adapted to the needs of the
population and evolved thanks to geographical discoveries. In fact, following the discovery
of America many fundamental ingredients of our current cuisine were brought to Europe,
such as tomatoes, chillies and beans. Thanks to these factors, our national gastronomy
largely expanded, and many new recipes were introduced.
Despite the traditional stereotype which sees Italy as the land of pasta, gelato and pizza,
each and every region has developed a high number of typical recipes based on different
fundamental ingredients, which have made Italy internationally appreciated for her cuisine.
Therefore, we can admit that the cuisine of our homeland is a diversified journey through
the traditions, colours and flavours of an eclectic nation.
Starting from the North, the most famous dishes are different types of soups, fish, truffles
and cheeses from the mountains. Heading down the peninsula, we can taste many dishes
which have beans, meat, ham and oil as their fundamental ingredients. Finally, the
Southern regions of Italy are renowned for their anchovies, spices, garlic, mozzarella and
tomatoes.
As previously said, through the centuries many factors affected Italian cuisine, but there
are two characteristics that have been handed down from father to son since ancient Rome,
making our dishes so special and widely appreciated : bread and wine, and the convivial
aspect of our meals.
Bread and wine came into being during classical times, and on every occasion they
represented the humble life of farmers; thus they reached us especially thanks to the
Catholic Church; on the other hand, a sumptuously laid table, for the Italians, has always
symbolised an important moment that in our mind is completely dedicated to the family,
creating a convivial gathering which has invariably been a fundamental aspect of our
society.
This menu tries to put together some typical recipes that have come down to us from our
Latin ancestors and from Italian Medieval cookery. In order to modernize our cooking
tradition and make it competitive and innovating today, we have thought about a specific
"persona" for this menu: pregnant women. The traditional dishes we have gathered are
in fact all particularly suitable for this target: they are healthy and highly nutritious both for
the mother and the foetus, as they are rich of omega3 fats, noble proteins, vitamins B and A
and fibers. In some cases (the dessert, the fish dish) we have introduced a few changes to
implement the nutritional value of the recipe. The change will be marked by the symbol ►
and will appear at the bottom of the English version of the recipe
And now, please have a seat, enjoy our menu, each other’s company and...
Buon appetito!
ITALIAN FOOD CULTURE
l

52
ITALIAN RECIPE
STARTER: Toasted bread topped with olives
Let's begin with an olive-based recipe which dates back to about two thousand years ago. It was passed on to us by the
eminent Latin writer Marcus Porcius Cato, called “the Censor” (234-149 B.C.). He was also a conservative Roman
consul who often spoke out in the public space on behalf of small Roman landowners but who was also a ruthless slave
owner.
Cato’s Epytyrum
(Olive paste, Cato’s style). Latin version
[119] “Epityrum album nigrum variumque sic facito. Ex oleis albis nigris variisque nucleos eicito. Sic condito. Concidito
ipsas, addito oleum, acetum coriandrum, cuminum, feniculum, rutam, mentam. In orcuam condito, oleum supra siet. Ita
utito.”
English literal translation:
“Take the stone out of both the white and black olives and prepare them in the following manner : chop the pitted olives,
add oil, vinegar, coriander, cumin, fennel, rue and mint. Put this mix into a jar, cover well with oil and use in this way
(De Agricoltura, cap. CXIX).”
STARTER: TOASTED BREAD TOPPED
WITH OLIVES
Ingredients (for four people):
- 8 thick slices of bread
- 200 grammes of black (or green) stoned olives
- 4 ﬁllets of anchovies
- 1 spring of parsley
- lemon rind
- extra virgin olive oil
- salt to taste

53
ITALIAN RECIPE
Italian modernised version: Bruschetta alle olive
Ingredienti (per 4 persone):
- 8 fette di pane
- 200 gr. di olive nere snocciolate
- 4 filetti d’acciuga
- olio extravergine di oliva
- sale q.b.
- 1 ciuffetto di prezzemolo
- 2 spicchi d’aglio
- scorzetta di limone
- aceto di vino rosso q.b.
Recipe in English (modernised to today’s kitchens)
Carefully chop the olives, anchovies and parsley to obtain a fine mix. Grate the lemon rind into the
mixture, season with olive oil and a pinch of salt. Mix all the ingredients and leave the mixture to stand
for at least two hours so as to enhance the flavour. Then spread it on the warm slices of toast and serve.
► This recipe is particularly suitable for pregnant women because the anchovies in the mixture are full
of omega3 fats, which help foetuses develop their brain.
Ricetta
Trita con cura le olive, le acciughe, il prezzemolo e l’aglio, che avrai privato dell’ “anima” per garantirti
una più intensa vita di relazione. Grattugia sul composto la scorza di limone, condisci con l’olio d’oliva,
una presina di sale e un goccio di aceto. Lega tutti gli ingredienti e fai riposare il composto affinchè
insaporisca in maniera uniforme. Poi spalmalo sulle fette di pane appena bruscate e servile calde. Prova
poi ad abbinare a questo piatto così frugale un vino notoriamente stuzzicante: uno spumante toscano
delle colline di San Miniato, per esempio.

54
ITALIAN RECIPE
SOUP: Beans and cereal cream
Ingredients (for 4 people):
- gr 250 of hulled wheat (or gr 250 of barley)
- gr 100 of black-eyed-peas
- gr 20 of bacon
- 1 onion
- olive oil
- salt
Italian version: Crema di cereali e fagiuoli
Prepararsi la sera prima facendo rinvenire i fagioli in acqua per tutta la notte. Il giorno seguente in una
casseruola rosolare la cipolla e la pancetta in due cucchiai di olio d'oliva e, a parte, lessare i fagioli per 40
minuti. Una volta lessati, passarli nell'acqua di cottura con il passatutto e aggiungere sia il contenuto della
casseruola che il farro (o l'orzo). Lasciar cuocere per circa 30 minuti. Nel frattempo salare quanto basta.
Dopo 30 minuti assaggiare per regolare il tempo di cottura e aggiungere il sale.
Servire con fette di pane tostato. Alla zuppa possono essere aggiunti in fase di cottura aglio, sedano, carote
finemente tritati.
Recipe:
Leave the black-eyed-peas to soak in the water all night long before you start cooking the soup. The day after
brown the onion and the bacon with two spoons of olive oil and boil the black-eyed-peas separately for 40
minutes. Once they’re boiled, use a mixer while they’re still in their cooking water to process them, then add
bacon, onion and hulled wheat or barley. Let it cook for about 30 minutes. Meanwhile add some salt. After
30 minutes taste the soup in order to set the cooking time and the right quantity of salt. Serve with a slice of
toasted bread. You can add garlic, celery and carrots to this soup.
► This recipe is particularly suitable for pregnant women especially because it contains beans, which are
full of fibres, minerals and vegetable proteins.

55
ITALIAN RECIPE
Modernised version in English
For the lamb:
- 8 lamb chops
- 1 glass and a quarter of soy sauce
- 1 glass and a quarter of oil
- 15 peppercorns, rosemary
For the sauce:
- 1/2 litre of milk
- 1 glass of water
- 200g of flour
- 1/2 glass of hot water
- 1 teaspoon of salt
- 3 spoons of oil.
MEAT-BASED MAIN COURSE: Lamb with milk sauce
This is a very ancient recipe that has come down to us probably from Marcus Gavius Apicius, a Roman
gourmet and lover of refined luxury who lived sometime in the 1st century AD, during the reign of Emperor
Tiberius. He is believed to be the author of a famous cooking book, De re coquinaria ("On the Subject of
Cooking") that according to many scholars is only pseudepigraphically attributed to him.
Latin version: Pultes tractogalathae [Apicius, De Re Coquinaria, 5, I, 3]
"Lactis sextarium(1) et aquae modicum mittes in caccabo novo et lento igni ferveat. Tres orbiculos
tractae(2) siccas et confringis et partibus in lac summittis. Ne uratur, aquam miscendo agitabis. Cum cocta
fuerit, ut est, super agninam mittis."
"Pour half a litre of milk and a sip of water into a new pot and leave it to cook on a low heat. Dry three disks
of puff pasty, cut them into small pieces and put them into the milk. Stir the water while mixing so as not to
burn the mixture. When cooked, add honey while it is still on the flame."

56
ITALIAN RECIPE
Modernised version in English
For the lamb:
- 8 lamb chops
- 1 glass and a quarter of soy sauce
- 1 glass and a quarter of oil
- 15 peppercorns, rosemary
For the sauce:
- 1/2 litre of milk
- 1 glass of water
- 200g of flour
- 1/2 glass of hot water
- 1 teaspoon of salt
- 3 spoons of oil.
Recipe
For the lamb: Wash 8 small lamb chops in cold running water. In the meantime, prepare a mixture with 3/4 of a glass of
soy sauce, 3/4 of a glass of oil and some rosemary, then mix well. Pour the mixture in a frying pan and cook the lamb
chops in it for 15 minutes, turning them over from time to time.
For the sauce: Pour 1/2 litre of milk and a glass of water in a frying pan, then bring it slowly to the boil. In the meantime
toast 200g of flour in oven, put it in a bowl and then knead it with a glass and 1/2 of hot water, a teaspoon of salt and 3
teaspoons of oil.
Roll out the pastry, create with it thin sheets of pastry (that should look like lasagne sheets) and let them dry. When they
are dried, crumble them, put them in boiled milk and cook them, blending the sauce often, until it thickens.
Lay lamb chops in a baking tray and then pour the sauce on them.
Bake at 180 °C for 15 minutes. Serve hot.
► This recipe is particularly suitable for pregnant women because it is a hyperproteic dish: having lamb and soy as
ingredients, it is full of noble and vegetable proteins.

57
ITALIAN RECIPE
Italian modernised version: Agnello in crema di latte
Per l'agnello:
- 8 costolette d'agnello
- un bicchiere e un quarto di salsa di soia
- 10 cucchiaini di pasta d'acciughe
- un bicchiere e un quarto d'olio
- 15 grani di pepe
- 1 spicchio d'aglio.
Per la salsa:
- 1/2 litro di latte
- 1 bicchiere d'acqua
- 200g di farina
- 1 bicchiere
- 1/2 d'acqua calda
- un cucchiaino di sale
Ricetta:
Per l'agnello: Lavare sotto acqua corrente 8 costolette d'agnello. Nel mentre preparare un composto con 3/4 di un
bicchiere di salsa di soia, 6 cucchiaini di pasta d'acciughe e 3/4 di un bicchieri d'olio e mescolarlo per bene. Quindi
mettere in una padella il composto e cuocere in esso le costolette d'agnello per 10 minuti, girandole di tanto in tanto.
Dopo averle tolte dal fuoco, bisogna inciderle e farle marinare per due ore con un trito di 15 grani di pepe,uno
spicchio d'aglio triturato, 1/2 bicchiere di salsa di soia, 4 cucchiaini di pasta d'acciughe e un cucchiaio d’olio. Dopo 2
ore bisogna scolarle e passarle per 10 minuti su una piastra priva di condimento.
Per la salsa: Mettere in pentola 1/2 litro di latte e 1 bicchiere d'acqua e portarlo ad ebollizione a fuoco basso. Intanto
tostare in forno 200g di farina, quindi lavorala con 1 bicchiere e 1/2 di acqua calda, 1 cucchiaino di sale e 3 cucchiai
d’olio. Stendere l'impasto, creare con esso delle sfoglie (che dovranno essere delle dimensioni e dello spessore di una
lasagna) e lasciarle seccare. Una volta asciutte, bisogna sbriciolarle, metterle nel latte bollente e cuocerle, mescolando
spesso, finché la salsa non si rappresa. Porre le costolette d'agnello in un tegame e in seguito versarci sopra la salsa.
Far passare il tutto per 15 minuti in forno a 180° C. Servire caldo.

58
ITALIAN RECIPE
FISH-BASED MAIN COURSE: Cod with beetroot
- 700g chopped salted cod (soaked overnight and drained; if
very dry and salted, soak cod in a large bowl full of water and
remember to change the water frequently)
- 700g broadly shredded beetroot leaves
- 1 large finely chopped onion
- 2/3 finely minced carrots
- 2/3 crushed garlic cloves
- 1 finely chopped celery stick
- 500g peeled tomatoes
- few pinches of finely chopped basil and parsley
- 8 tablespoons olive oil
- salt
Recipe
Heat 8 tablespoons of olive oil in a large and deep saucepan. Add the onion, carrots, garlic, celery, basil and parsley
all finely chopped, brown for about 3 minutes, add the cod and brown it on both sides. After about 5 minutes remove
the cod and lay the tomatoes in its place. Add a little salt and keep cooking for 30 minutes. Add the beetroot leaves,
separately boiled and drained, and finally lay the cod back into the pan and keep cooking for 15 minutes. Serve hot.
► This recipe is particularly suitable for pregnant women because it contains cod, a fish full of omega3 fats.
Moreover, if you add some dried spirulina to the recipe, you can largely increase the amount of Omega3 fats without
changing the taste of the whole dish.

59
ITALIAN RECIPE
Italian modernised version: Baccalà con barbabietole
- 700 gr di baccalà in pezzi (ammollato nella notte e scolato)
- 700 gr di barbabietole tagliate
- 1 cipolla grande tagliata
- 2 o 3 carote affettate
- 2 o 3 spicchi d’aglio schiacciati
- 1 costola di sedano tagliata
- qualche pizzico di basilico e prezzemolo tritati
- 4 o 5 cucchiai di olio d’oliva
Ricetta
Versare 8 cucchiai d’olio in una padella larga e profonda. Aggiungere un trito di cipolla, carote, aglio, sedano, basilico e
prezzemolo; soffriggere il tutto per almeno 3 minuti ed aggiungere le barbabietole. Rosolare bene assieme al resto della
mistura ed aggiungere infine il baccalà. Cuocere a fuoco lento e senza coperchio per circa 20 minuti, stando attenti a girare
i tranci di tanto in tanto con un mestolo di legno. Continuare a cuocere fino a quando l’acqua delle barbabietole non verrà
assorbita.

60
ITALIAN RECIPE
DESSERT: Chestnut flour pancakes
- 250g of chestnut flour
- a pinch of salt
- one cup of water/2 cups of milk
- two spoons of olive oil
- soft cheese (Ricotta)
- honey or wild berries to use as a topping
Recipe
Sift the chestnut flour in a large bowl. Add the salt, water and the milk while stirring the mix .
The mixture should be thick (it should run down a spoon slowly). Pour the olive oil and stir well.
Oil a pancake pan and, when it’s hot, pour a large spoon of the mixture. Turn the pancakes upside
down with a fork, then, when they are golden and crisp, put them on a plate with a sheet of
blotting paper. Spread a bit of ricotta cheese on the pancacakes and top with honey or wild
berries. You can also choose other toppings (chocolate, nuts…) at pleasure.
► This recipe can be particularly suitable for pregnant women if you add some nuts to the
mixture, making the dessert rich of proteins, vitamins E and B and fiber.

61
ITALIAN RECIPE
Italian version: Pancakes di farina di castagne
Ingredienti (per 4 persone)
- 250g di farina di castagne
- un pizzico di sale
- una tazza di acqua e due di latte
- due cucchiai di olio d’oliva
- ricotta
- miele o frutti di bosco
Ricetta
Setaccia la farina in una ciotola. Aggiungi il sale e l’acqua insieme al latte (un po’
alla volta). Mescola bene. L’impasto dovrebbe essere denso e “scendere
lentamente” dal cucchiaio. Aggiungi l’olio d’oliva e mescola di nuovo. Ungi una
padella da crepes e versaci un mestolo abbondante di impasto. Gira le crepes
prima da un lato e poi dall’altro con una paletta, poi, quando sono dorate e
croccanti, mettile in un piatto con della carta assorbente. Spalma sulle crepes un
po’ di ricotta e servile decorando il tutto con miele eo frutti di bosco.

Welcome to the slovak menus!
Slovak food

SLOVAK FOOD CULTURE
There is no real “Slovak cuisine” that would be known and used
all around the world, like the Chinese or Italian.
Slovak meals vary from region to region across Slovakia. It was
influenced by the traditional cuisine of the Austrian, Czech
and Hungarian. Slovakia is a country with strong rural roots. The
origins of traditional Slovak cuisine can be traced to times when
the majority of the population lived self-sufficiently in villages.
Wheat, pealed barley, milk, cow and sheep cheese, cabbage,
sauerkraut, onions and garlic are the bases of the traditional food
in Slovakia. Very often potatoes, beans, corn, lentils, wild
mushrooms were traditionally eaten.
All these were usually produced and processed by families
themselves with some local trade at the country markets. Wheat
was ground, and bread, dumplings and noodles were made from
it. Potatoes were mostly boiled or processed into potato dough.
Milk was processed into a wide range of products such as butter,
cream, sour cream, buttermilk, and various types of cheese etc.
Soups have always been very popular, traditionally they were
made of sauerkraut, beans, lentils and vegetables.
Pork, beef, game meats and poultry were the main meats
consumed in Slovakia, with pork being the most popular. Typical
pork products include sausages, smoked bacon, and lard. Spices
were not widely used, and animal fats and butter were used
instead of cooking oils.
Main drinks included fresh and sour milk, and beer.
Traditionally the main meal of the day is lunch, eaten around
noon.
The first cook book in Slovak language was published in
Budapest in 1870 by Jan Babilon, Slovak chef and the owner of
the restaurant.
63

64
Typical sheep cheese (bryndza) spread with bread
Bryndzová nátierka s chlebom
Menu
Ingredients:
• 125 g sheep cheese
• 50 g butter
• 1 chopped onion
Bread
Put sheep cheese, butter and chopped onion
into the bowl and mix it together. Serve on
the slice of bread.
You can make it healthier by adding olive oil
instead of butter and top it with chopped
chives as decoration

65
Slovak food
Lentil Soup
Šošovicová polievka
Ingredients
•+Soaked lentils – 1 cup
•+1 onions
•+Root vegetables – 200 grams
•+Ground red paprika
•+Marjoram, parsley, soup seasoning (Vegeta)
Cooking process:
Cut one of the onions into small cubes and fry it in hot oil.
Drop some flour on the top of it and add also some water. Stir all of it and add pre-soaked lentils.
Let it simmer for a while; while cooking, clean the vegetables, cut them into small pieces. Add it to
the soup.
Add salt and the rest of spices and cook it until vegetables are soft.
Next add parsley, soup seasoning (according to your taste) and marjoram.
Let the soup boil and after cool it down. Serve with bread.
Instead of frying onion in hot oil and adding flour on it, it is healthier just to boil pre-soaked lentils.
To make the soup thicker peel one middle potato and shred it directly to the soup using a fine food
grater. Add 1 spoon of lemon juice.

66
Potato dumplings with sauerkraut
Ingredients
750 g potatoes (about 2 large ones)
2 cups flour
salt
700 g sauerkraut
Oil
bacon
Cooking process:
Peel two large potatoes and shr
ed them using a fine food grater. Also salt water in a large pot and bring to boil.
Pour out as much water as you can without dumping out any of the potatoes. Add salt and two cups of
flour. Mix well.
Place the dough on a wooden board. Then using a knife, “toss” the dumplings into boiling salted water.
Smaller, the better.
Boil for a few more minutes till dumplings come up and scoop out with a large perforated spoon.
Rinse the sauerkraut
Then heat up oil, and fry the sauerkraut for 30 minutes. Add some caraway seeds.
Top dumplings with sauerkraut and fried chopped bacon.
To make this meal healthier and get vitamin C from sauerkraut, it is better not to fry sauerkraut on oil so
long, it is enough just to heat it a bit and then serve. Instead of fried bacon, use chopped chives.

67
Potato dumplings with sauerkraut
Ingredients
750 g potatoes (about 2 large ones)
2 cups flour
salt
700 g sauerkraut
Oil
bacon
Cooking process:
Peel two large potatoes and shr
ed them using a fine food grater. Also salt water in a large pot and bring to boil.
Pour out as much water as you can without dumping out any of the potatoes. Add salt and two cups of
flour. Mix well.
Place the dough on a wooden board. Then using a knife, “toss” the dumplings into boiling salted water.
Smaller, the better.
Boil for a few more minutes till dumplings come up and scoop out with a large perforated spoon.
Rinse the sauerkraut
Then heat up oil, and fry the sauerkraut for 30 minutes. Add some caraway seeds.
Top dumplings with sauerkraut and fried chopped bacon.
To make this meal healthier and get vitamin C from sauerkraut, it is better not to fry sauerkraut on oil so
long, it is enough just to heat it a bit and then serve. Instead of fried bacon, use chopped chives.

68
Roast Goose with Stewed Cabbage
Pečená hus s kapustou
To the autumn in Slovakia belong the goose feasts, with their long
tradition especially in the Small-Carpathian region. Breeding of geese
and goose feasts in Slovakia have about a hundred year long tradition
that is related to the southern regions of our country.
Roast goose 
 
Ingredients: 
1 goose, about 3 kg, salt, cumin, 300 ml of water
 
Cooking process:  
Wash, dry thoroughly and cover the goose with salt from the outside
and from the inside and sprinkle with cumin seeds. Place the goose with
its breast (chest) down onto the roasting pan, and pour some water
(about 3 dcl) under it. Bake the goose in an oven for an hour per each
kilo and keep pouring gravy over it. (A 3 kg goose roast for 3 hours). As
we laid the goose breast down, in the middle of the roasting, turn the
goose breast up and continue pouring over with the gravy. We thus
achieve even browning and breasts are not dried. After roasting, allow
about 15 minutes to rest, cut into pieces and serve.

69
Potato pancakes with poppy seed filling
Pečená hus s kapustou
 
Ingredients:  
3 kg of potatoes, 2 eggs, 150 g of fine flour, 30 g of salt, poppy seed, sugar 
 
Cooking process: 
Push the unpeeled boiled potatoes through a sieve, add salt, 2 eggs, fine flour and
mix. Knead the dough, from which you make a roll, cut it into pieces and with the
roller roll the potato pancakes to a thickness of about 2 mm and the size of the pan
in which you are going to bake them. Bake in a dry pan (such as for crepes), wipe
each pancake after baking with a kitchen towel to wipe out the flour, which
remained on it. Put them on a plate, brush each pancake with melted butter and
sprinkle with ground poppy seeds and powdered sugar.  
Potato pancakes can be served with different fillings, it is better to replace sugar
with honey or maple syrup

Welcome to the Cypriot menus!
Cypriot food

Cypriot Food Culture
Cyprus is situated in the South-Western part of Asia, in the
Mediterranean Sea.
The relief of Cyprus includes both mountains and ﬁelds and the
agriculture is mainly focused on rice, potatoes, grape vines and citrus
fruits, which are intensively used in the local cuisine.
The Cypriot cuisine is very representative for the exotic Mediterranean
cuisine (various herbs and spices, olive oil, smoked and marinated meats,
light garnishes and exotic dips), due to the strategic position of the
country, at the intersection of Europe and Middle East.
The cuisine has also been aﬀected by the numerous conquerors of the past
but, naturally, its closest ties are to that of Greek cuisine. However,
despite all the similarities to the Greek cuisine, Cypriot dishes have their
own distinguishing characteristics that set them apart.
There are dishes and products which are inherent exclusively to Cyprus,
such as the cheese halloumi.
71
Cuisine is a part of the culture, the history, the soul of the people. Cypriot
dishes are prepared from fresh products with large amounts of
vegetables, are seasoned with local herbs and olive oil, which makes
them not only tasty but also healthy.
The famous Greek mathematician and philosopher, Pythagoras established
an entire school of vegetarianism. He lived a long, healthy life on a diet
of honey, barley, millet and raw or boiled vegetables and these remain
staples in Cypriot cuisine to this day.

72
Kolokasi
Recipe in original language
Κολοκάσι
Kolokasi or Taro is a specialty in the Cypriot cuisine, a root vegetable
often stewed in tomato sauce with pork. Apparently, Kolokasi was brought
to Cyprus by the Romans who would cook it in a sauce of pepper, cumin,
rue, vinegar, oil.
Τι χρειαζόμαστε:
• 1500 γρ. κολοκάσι
• 500 γρ. χοιρινό κρέας κομμένο σε κύβους
• 500 γρ. σέλινο με τα φύλλα του
• χυμός από ένα λεμόνι
• 3 ντομάτες ξεφλουδισμένες και κομμένες σε μικρά κομμάτια
• 1 κρεμμύδι ψιλοκομμένο
• 1 κουταλιά σούπας ντοματοπελτέ
• 1/2 ποτήρι ντοματοχυμό
• ελαιόλαδο
• αλάτι
• πιπέρι

73
KOLOKASSI 2
Kolokasi
Ingredients:
• 1500g of Kolokasi -Taro
• 500g of pork meat
• 500g of celery leafs roughly chopped
• Juice from 1 lemon
• 3 tomatoes - peeled and chopped
• 1 onion - chopped
• 1 Tablespoon tomato paste
• ½ a glass of tomato juice
• olive oil
• salt
• pepper
Preparation:
Place all the ingredients in a deep pan (except for the pepper), add olive
oil to taste, cover with water and cook for one and half hours over low
heat.
As soon as the food is cooked add fresh pepper.

74
Afelia (Cypriot braised pork)
Afelia (Cypriot braised pork)
Ingredients:
• 1 kg of pork meat (cut in cubes)
• 1½ cup of red dry wine
• 2 tablespoons of crushed coriander seeds
• Salt
• Pepper
• olive oil
• 1 cup of water
Preparation:
• Marinate the meat overnight (or for at least 4 hours) using wine, salt and pepper.
• Add some olive oil to the bottom of a deep heated pan. After 1 or 2 minutes simply put
the pieces of meat in the pan and stir every ﬁve minutes or so until the meat turns brown.
• Then, add the coriander seeds, some extra salt and pepper and, once more, stir evenly
until all the ingredients are mixed well.
• Add the wine and water, lower the heat and cover the pan to let the meat absorb the
ﬂuids.
If done correctly you should have a nice plate of one of the most famous traditional pork
dishes in Cyprus!

75
Pourgouri
Pourgouri (Bulgur – Crushed Wheat)
Ingredients:
• 2 cups of pourgouri (crushed wheat)
• 5 cups of water
• 1 cup thin noodles (ﬁdes)
• olive oil
• 250g tomato juice
• 1 onion (cut in small pieces)
• lemon juice
• Salt
• Pepper
Preparation:
• First add some olive oil in a heated pot to fry onions along with the
noodles, stirring frequently.
• A few minutes later, add the water and the tomato juice, stir and let
it boil.
• Finally, add the crushed wheat, the lemon juice, the salt and pepper
and cover the pot until it absorbs all the liquids.

76
Trahanas Soup
Ingredients
• 1 cup of trahanas (traditional coarse dried mixture of crushed wheat
and yogurt)
• 4 cups of water
• Salt
• Pepper
• Butter or Oil
• Cheese (better even halloumi, a well known traditional cheese made
from goat’s milk)
Preparation
• Place the water in the pot and add the trahana, before the water
boils
• Stir well over medium heat and add the salt, pepper and the
oil/butter. Boil for 15 to 20 minutes, stirring constantly
• Finally, add the cheese and it is ready to be served
•

77
VILLAGE SALAD
Ingredients:
• 2 large tomatoes cut in 8 pieces each
• 2 cucumbers cut in thin slices (if fresh, you may opt to leave them
unpeeled)
• 1 green pepper (capsicum) cut in thin slices
• 1 medium-sized onion (red onions are tastier)
• 150g of feta cheese
• ½ cup of black olives
• ½ cup of caper
• parsley leaves
• οlive oil, oregan, lemon, vinegar (All optional)
Preparation:
• Place all the ingredients, cut in small pieces, in a large plate
• Add oil olive, vinegar, lemon and seasonings

78
Cookies in Carob Syrup
Ingredients:
• 3 cups of strong flour (country style)
• ½ teaspoon salt
• 3 tablespoons oil
• 3lt water
• 1 cup of carob syrup
Preparation:
• Sift the flour and add salt, oil and water and knead until it becomes
a firm dough. Shape like a ball and cover with a towel for an hour.
• Make thin strips to form small snail-shaped pieces. Place in basket
or on a baking sheet, for a few hours, until they dry.
• Heat water in a saucepan and cook the cookies
• Ιn a second saucepan add the carob syrup diluted in 2 litres of
warm water.
• When the cookies are ready, move them using a slotted spoon to
the second saucepan. Let them boil for 5 - 10 minutes and serve.
• They can be enjoyed both hot and cold.

The AVITAE cookbook

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The AVITAE cookbook