Portuguese Food Flavours

2. It’s important to note that this is really
more of a lifestyle than a way of ea3ng.
Those who live in Mediterranean countries
make it a priority to share meals with
friends and family, to drink wine in
modera4on and tend to walk to most
places on a daily basis.
In fact, a Mediterranean diet is associated
with a reduced risk of death from heart
disease and cancer, as well as a reduced
incidence of Parkinson’s and Alzheimer’s
diseases.
is based on the tradi3onal foods eaten in
t h e c o u n t r i e s s u r r o u n d i n g t h e
Mediterranean Sea.
What’s so special about this one?

3. The Mediterranean
Diet
Generally, we tend to eat a
generous amount of fresh
vegetables, whole grains,
vegetarian proteins, olive oil
and nuts.
Red meat and wine in
modera3on along with sweets
and cheese.
Olive oil is one of the bases of
Portuguese cuisine, which is
used both for cooking and
flavoring meals.
Garlic is widely used, as are
herbs, such as bay leaf and
parsley.

4. Portugal’s cuisine is as rich and
varied as is landscape.
The most dis3nc3ve feature of
Portuguese cuisine comes from
the Atlan3c and Mediterranean
sea.
Many of the country's typical
pastries were created in the
Middle Ages monasteries by
nuns. Rich egg-based desserts
are very popular in Portugal
and are oGen seasoned with
spices, such as cinnamon and
vanilla.

5. Food of Portugal
For a rela3vely small country,
Portugal has a surprising variety
of gastronomical delights.
This is due to the fact it has
been influenced by the foods of
Portugal’s former colonies such
as Goa and Macau.
When Vasco da Gama dicovered the sea
route to India in the 16th century the
Portugese’ desire for exo3c foods
and spices brought in many varie3es
from Asia, China, Africa and South
America:
Spices such as ‘piri piri’ (small fiery chili
peppers), black pepper, Cinnamon,
vanilla, saffron, feature in many
P o r t u g u e s e d i s h e s m a k i n g a
marked difference to some of the dishes.

6. ü Potatoes
ü Rice
ü Beans
ü Chouriço
ü Bacalhau
ü Olive oil
ü Bell Peppers, chilli pepper(piri-piri)
ü Tomatoes
ü Paprika
ü Onions and Garlic
ü Bay leaves
ü Cheese
ü Marmelada (Quince paste)
ü Bread

7. Breakfast Morning snack Lunch
AGernoon snack Dinner Ceia (before going to bed)

8. § T h e r e a r e
t h r e e m a i n
courses (with
l u n c h a n d
dinner) usually
including soup.
Snacks
ü mid-morning
m i d -
aGernoon
ü ceia
§ Lunch
Lasts over an hour
It is served between
12:30 to 2 o’clock.
§ Breakfast
It’s from 7 to 9
a.m
§ Dinner
i s g e n e r a l l y
served about 8
o’clock.

9. Café da manhã consists of bread with buKer
or jam, ham or cheese accompanied with
coffee, milk, tea or hot chocolate.
Bread is not served with buaer or jam.
They are placed on the edge of the plate or
next to it on the table.
A small expresso coffee (bica) is a very
popular beverage during breakfast.
Sweet pastries are also very popular as
breakfast cereal mixed with milk or yogurt
and fruit.

10. Bread has always had a very important place in
Portuguese everyday life and in many
Portuguese menus, and not only at breakfast.
In the south region of Alentejo, bread cereals
(namely wheat) was intensely grown
throughout the past century and bread became
the basic ingredient of the local people’s diet,
especially at very difficult 3mes. Economic crisis
led to the growing of cereals on the lands so
that Alentejo was known the “Celeiro de
Portugal” (Portugal’s Granary).
The Portuguese proverb
which means something like “In a home
with no bread, everybody claims for
something and nobody is right”, illustrates
the importance of bread for Portuguese
people.

11. Bread
BROA DE MILHO (Corn
Bread) is a yummy yellowish
bread type which is very
common in the North and
Centre of Portugal, even
though it is also common all
over Portugal with some
varia3on in the way of
prepara3on.
It is mostly made with maize
or wheat.
It’s a round and big bread,
it’s cryspy in the outsider but
soG and very consistente in
the inside.
PÃO DE CENTEIO (Rye Bread) is
a delicious dark-coloured
Portuguese bread type which is
typically found in the centre of
Portugal, but nowadays you can
also taste it almost anywhere in
the country.
It is composed of rye, the main
ingredient, and also a liale
percentage of other cereals.
There are different tradi3onal
bread shape types. The big
bread is an example of a
homemade bread type baked in
a tradi3onal old wooden fire
oven and we call it PÃO
CASEIRO (home bread).
The smaller bread type is used
in sandwiches and we call it
PAPO-SECO or CARCAÇA,
depending on the district.
You can learn more about the
Portuguese bread if you visit
the Bread Museum in the town
of Seia in the centre of
Portugal.

12. Mid- morning & aWernoon Snacks
Our pastery cakes are not
the healthiest thing ever,
but, we do need some
sweetness, during the
day!
In fact, 1 pastel de nata:
(34g) is 99 calories
16g carbohydrates and 3g
fat (1,5g saturated).
So it will help you get
that extra energy for the
rest of the morning, and
it’s not that unhealthy!

13. ü Pancakes (Tortas)
ü Roasted Peppers (Pimentos Assados)
ü Fresh Cheese (Queijo Fresco)
ü Shrimp Rissoles (Rissóis)
ü Peel and Eat Shrimp (Camarões a
Portuguesa)
ü Firemen’s Linguiça (Linguiça`a
Bombeiro)
ü Periwinkles in Wine (Caracóis com
Vinho)
ü Liale Chicken Pies (Empadas de
Galinha)
ü Liale Garden Fish (Peixinhos da Horta)
Codfish Cakes (Bolinhos/Pasteis de Bacalhau)
ü Clams Cataplana (Amêijoas na Cataplana)
ü Clams Bulhão Pato Style (Amêijoas `a
Bulhão Pato)

14. Typical dishes you’d expect to see on a
Portuguese-inspired menu
Bacalhau (salted cod) is one of the
most iconic – perhaps served ‘Bras
style’, shredded and sautéed with
onion, potato and egg – along with
caldo verde (a soup of potato and
shredded kale, and slices of
Chouriço (a spicy Portuguese
sausage);
Alheira de Caça (a sausage stuffed
with garlic, bread, and game meat).
Then there are Queijo de São
Jorge, a strong cow’s milk cheese
from the Azores;
The acorn-fed Barrancos cured
ham from the Montado region of
Alentejo;
The Bread, Cheese and a variety of
sausages from Seia, Serra da
Estrela.

15. Benefits of Kale
Including kale in your diet provides
nutrients that support :
• healthy skin
• hair and bones
• healthy diges3on
• reduced risk of heart disease
Other possible health benefits of kale
include:
• improving blood glucose control in
diabe3cs
• lowering the risk of cancer
• lowering blood pressure
• lowering the risk of developing
asthma

16. • OGen lasts over an hour, is served between 12:30 to 2 o’clock.
• There are three main courses usually including soup.
• Potatoes and rice are extremely common in Portuguese cuisine.
• Most meals in Portugal are just rice with somekind of fish or meat.
• Soups made from a variety of vegetables are one of the most popular
being caldo verde.
• Popular Vegetables in Portuguese cookery include tomatoes, cabbage
and onions.
• Our tradi4onal dishes are made with bacalhau (codfish) which is served
differently from other countries.
• Meat dishes are mainly pork and chicken, but our tradi3onal gastronomy
includes various types of meat.
• There are many dishes, such as feijoada, a rich stew with beef and pork;
açorda, a thick bread-based casserole generally flavoured with garlic and
coriander or seafood.
• Many dishes are served with salads usually made from tomato, leauce
and onion flavoured with olive oil and vinegar.

17. • Is generally served about 8 o’clock.
• Because it’s the end of the day, we
want something light and healthy to
finish the day, fish or white meat but
that’s nothing beaer than a nice soup
for that !
• Soup is something that is always
present in our meals.
• Our ancestors that lived mostly in the
countryside learned to use everthing
they grow in “quintas”(farms) for
ea3ng and so, dishes like these ,are
just a big mixture of vegetables.

18. Soup forms an integral part
of everyday meals in
Portugal and, in some
regions, may even be the
main dish at dinner 3me.
Made with a variety of rich
ingredients, Portuguese
soups are tasty, nourishing
and many of them so filling
that they oGen cons3tute a
meal in themselves.
There is an enormous
variety of soups to choose
from in Portugal.

19. • Caldo Verde (Green soup): A
nourishing soup made with
potatoes, onions, finely-shredded
kale and a touch of olive oil. It’s
served with a slice or two of spicy
smoked sausage (chouriço) and a
slice of corn bread.
• Canja de Galinha (Chicken broth):
Classic chicken broth containing rice
or short cut pasta. The tradi3onal
recipe also includes the giblets and
unhatched eggs. Furthermore, the
Portuguese "canja", is a popular
food therapy for the sick.

20. • Sopa da Pedra (Stone soup): This is one
of Portugal’s richest soups and comes
from the city of Almeirim, north of
Lisbon.
• Sopa de Tomate (Tomato soup): This
tasty tomato soup is made of tomato and
onions and is served with a poached egg.
• For the cold months ahead, are the
“Sopa de Feijão” (Bean Soup), “Sopa de
Feijão Verde” (String Bean Soup) and
“Sopa de Abóbora” (Pumpkin Soup)
Tomato has been referred to as a "func3onal food," a food
that goes beyond providing just basic nutri3on. Rich in
lycopene, it plays a role in preven3ng chronic disease and
several types of cancer.

21. INGREDIENTS:
ü Makes a large saucepan of soup.
ü 1 Packet of dried Red Kidney Beans
ü 1 kg of Pigs Feet or a Ham Shank
ü 200 gr of Pork Spare Ribs
ü 250 grams of Shin of Beef
ü 100 g Bacon
ü A Chouriço Sausage
ü A Morcela Sausage (Black Pudding)
ü 1 Cauliflower head and some
leaves
ü 400 g of Potatoes
ü 2 Carrots
ü 2 Onions
ü 2 Cloves of Garlic
ü Salt to taste
ü A Farinheira Sausage
Prepara4on:
• Soak the beans overnight un3l they swell. The next day wash the
shin of beef and the sausages and bring to boil in water and salt.
• Clean well the pig's feet, boil with the spare ribs in a separate pot
and when cooked leave in the cooking liquid.
• The meats are cooked separately because the beef needs longer
than the pork. When the shin and sausages are boiling remove the
sausages to avoid splizng them, simmer the beef un3l it is
tender. Keep the sausages to one side and allow them to cool.
• When all the meats are cooked combine them with the beans in a
single large pot. Cover with half the pork cooking liquid and half
the beef cooking liquid add the cauliflower, carrots, onion, minced
garlic, and the potatoes cut into chunks. When the vegetables are
boiling together with the meats and beans turn down the heat let
the soup simmer un3l the all vegetables are cooked, rec3fy the
salt and pepper.
• When nearly ready to serve remove the meat and cut up the pork
and the beef. Slice the chourico, the morcela, and the bacon into
lardons, reserve the farinheira.
• Put the meats back in the pan turn up the heat and as soon as it
boils again, add the sausages and bacon, serve straightaway.
• For authen3city put in each bowl a round stone, previously well
washed.

22. Ingredients:
• A 2lb or so
Sugar Pumpkin
• Large Zucchini
• Fresh Parsley
• Ripe Tomato
• Large Carrot
• Large Onion
• 6 Garlic Cloves
• Parsely
Prepara4on: Peel the
pumpkin and carrot, cut
into cubes, slice the
zucchini, add all to a large
pot of water with salt.
Peel the onion, dice and
add to the pot. Peel the
garlic and add the diced
tomato and torn parsley.
Bring to boil, then when
it’s all cooked, pierce
with fork to check,
reduce to a simmer, and
add water if too thick
Allow to boil again on low
heat. Then use a hand
blender to get a lightly
puree. Check for salt, add
a strand of high-quality
olive oil and serve.
Pumpkin is an extremely nutrient dense food, meaning it
is chock-full of vitamins and minerals but low in calories.
Consuming one cup of cooked, canned pumpkin would provide well over 100% of your daily needs for vitamin A,
20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at
least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.

23. Ingredients:
• About 2lbs of
String Beans
• 2 Carrots
• 4 Potatoes
• Large Onion
• Ripe Tomato
• 1 Zucchini
• Leeks
Prepara4on: Add diced
carrot, zucchini, tomato and
leeks to a large pot with
water and salt (to taste). Boil
and when all is cooked,
reduce heat and puree.
Then, add the string beans
(cut diagonally about three
3mes, like penne pasta) and
cook in low heat for about
10 minutes. Add a couple of
strings of olive oil.
Green beans are rich in fiber and low in calories. They also contain protein,
carbohydrates and vitamins. Green beans were used to treat diabetes and are rich in
vitamins A,C,K, potassium, folate, calcium, magnesium and thiamin.

24. Açorda was originally made
as a way of using up stale
bread and is a tasty soup
from the Alentejo region.
It consists of slices of white,
crusty bread that are
sprinkled with olive oil and
and then soaked in a
delicious mixture of boiling
water infused with garlic, salt
and coriander. Poached eggs
are placed on top of the
bread just before serving.

25. Meat and poultry on a daily basis was
historically a privilege of the upper classes.
Pork and beef are the most common meats
in the country.
A common Portuguese dish, mainly eaten
in winter, is Cozido à Portuguesa.
A really lavish cozido may include beef,
pork, salt pork, several types of enchidos
(such as cured chouriço, morcela and
chouriço de sangue, linguiça, farinheira,
etc.), pig's feet, cured ham, potatoes,
carrots, turnips, beans, cabbage and rice.
The quan33es vary by how many people
you are serving, it´s usually cooked when
family and friends gather around the family
table.
This would originally have been a favourite
food of the farmer, which later reached the
tables of the urban bourgeoisie and typical
restaurants.

26. Cozido a Portuguesa – Portuguese Hot Pot
• Cooking 3mes also varies by how
much meat you are using, which
par3cular cut you are using and the
thickness/weight of each meat
item.
• You will have to test periodically
with a knife and fork un3l you reach
your desired tenderness.
• Tradi3onally a well plated dish will
consist of some quan4ty of one of
everything men3oned below albeit
in a smaller cut up por4on.

27. stewing beef (whole piece not cut up
stew meat)
pork ribs, pork hock, pork snout
pork tail, pork ear, pork neck bones
Chicken
morcela sausage (a Portuguese blood
sausage)
chourico sausage (the Portuguese
choriço)
salpicão sausage (a Portugese sausage)
farinheira sausage (a Portuguese
mealy sausage)
Turnips, Potatoes
white cabbage, carrots,
collard greens
beans
rice (op3onal)
INGREDIENTS:

28. Prepara4on:
• Place all the meat except for the sausages in boiling water enough to cover all and allow it to
cook at a low boil. Add salt to taste. As each item of meat cooks, remove it from the broth
into a separate dish. Different meats will cook differently. Check your meat periodically for
your desired tenderness.
• When all the meat has cooked thoroughly place the white cabbage, potatoes, carrots and
turnips in the broth and cook. Remove vegetables as they are cooked and set aside with the
meat.
• Note that vegetables may cook at varying rates so check periodically. Add collard greens and
boil un3l tender and cooked. Finally add the sausages and boil un3l cooked being careful to
watch the farinheira as it can explode.
• When the sausages are near being fully cooked gently place the meat back into the broth
pot, along with vegetables so that all the ingredients can come up to temperature. Place the
vegetables last into the pot.
• To plate the dish place the cabbage into a plaaer. Slice the beef, pork, chicken and sausages
into manageable 2-3 inch pieces and place on top leaving the bone in pieces a liale bigger so
as to not distort the natural shape of the meat.
• Garnish the dish with the remaining vegetables around the plaaer and top with slices of
sausage.
• Some like to reserve some of the broth and cook some rice in it. Remember that liquid to
rice ra3os are: 1 quan3ty or rice to 2 of liquid.

29. 2 lbs peeled potatoes
2 tbsp olive oil
1 large chopped onion
2 -3garlic cloves, minced
1/2 tsp smoked paprika
salt & pepper
PREPARATION:
Cut each potato into an even
rectangular shape; cut into 1/2-inch
cubes.
Place potatoes in a medium, heavy
saucepan. Add enough cold water to
cover, season with salt, and bring to
boil.
Reduce heat and simmer un3l potatoes
are slightly tender, about 10 minutes.
Remove from the heat and drain
potatoes on paper towels.
In a large sauté skillet, heat olive oil
over medium heat.
Add the onions and sauté un3l soG,
about 3 minutes. Add the garlic and
sauté for 30 seconds.
Add the drained potatoes and cook,
turning, un3l browned on both sides,
about 10 more minutes.
In the last few minutes, add the
smoked paprika and mix.
INGREDIENTS

30. • Carne de porco à Alentejana,
fried pork with clams, is a
popular dish with a misleading
name as it originated in the
Algarve, not in Alentejo.
• In the Bairrada area, a
famous dish is Leitão à
Bairrada (roasted suckling
pig).
• Nearby, another dish, chanfana
(goat slowly cooked in wine) is
claimed by two towns, Miranda
do Corvo (Centre of Portugal).
A l c a t r a , b e e f
marinated in red
wine and garlic,
then roasted, is a
tradiDon of Terceira
Island in the Azores.
Bifana- pork beek-Thinly sliced
pork is grilled and simmered in
a rich, paprika-flavoured stock
and served in a soI roll with
sweet mustard and chilli. You'll
need to marinate the pork
overnight.

31. The Portuguese steak, bife,
is a slice of fried beef or pork
served in a wine-based
sauce with fried potatoes,
rice, or salad
Small beef or pork steaks in a roll
(pregos or bifanas) are popular
snacks, oGen served at beer halls
with a large mug of beer.
In modern days is the lunch of a
white collar worker.
Espetada (meat on a
skewer) is very popular in
Madeira.
Iscas (fried liver) were a
favourite request in old
Lisbon taverns. Some3mes,
they were called iscas com
elas, the elas referring to
sautéed potatoes.

32. PORK STEW W/ CLAMS, MUSSELS & SPICY RED
PEPPER SAUCE
This lovely stew was the main dish for a Portuguese dinner.
Simply delicious.
INGREDIENTS:
1- STEW:
• 1/4 cup + 2 Tablespoons extra-virgin olive oil, divided
• 5 pounds boneless pork bua, trim down fat a liale cut
into 1-inch cubes
• kosher salt
• 1 1/2 large onions, finely chopped, divided
• 6 large garlic cloves, minced, divided
• 2 1/4 cups dry white wine
• 1 ½ tsp tomato paste
• 2 1/4 cups water
• finely grated zest of 2 lemons
• 3 whole bay leaves
• 4 sprigs fresh thyme
• 2 tsp sweet paprika
• 1 1/2 pounds kale, inner ribs stems discarded, leaves
coarsely chopped
• 5 pounds small clams and mussels (or all clams), scrubbed
rinsed
• 1/3 cup chopped fresh cilantro
• freshly ground black pepper
2- RED PEPPER SAUCE:
1 (7.4-ounce) jar of roasted red peppers,
drained
1 large garlic clove, minced
pinch of kosher salt
pinch of cayenne pepper
3- GARLIC TOASTS:
1 whole bagueae, sliced
2 Tablespoons olive oil
1 clove garlic, minced

33. PORK STEW
W/ CLAMS,
MUSSELS
SPICY RED
PEPPER
SAUCE
Prepare garlic toasts: Preheat oven to 325°F. Mix olive oil and garlic. Brush
bagueae slices with garlic-olive oil. Place on a baking sheet; bake un3l
lightly toasted.
When ready to serve: Remove casserole lid and s3r in kale a handful at a
3me. S3r in 1/2 cup of red pepper sauce; season with pepper. Cover and
keep warm on very low heat.
Prepare clams mussels: In a large sauté pan, heat remaining 2
Tablespoons olive oil. Add remaining minced onion and 1 clove of garlic
and cook over moderate heat un3l soGened, about 8 minutes. Add clams/
mussels and remaining red pepper sauce. Cover and cook un3l most of the
shells have opened, about 4 minutes. Pour clams and all juices, onions, etc.
into the pork stew and s3r gently.
Ladle the stew into shallow bowls. Top with cilantro and serve with garlic
toasts.
TIPS:
*If preparing this recipe as GLUTEN FREE, just leave off the garlic toasts, or prepare something similar w/ a
GF bread.
*Look for clams that are closed 3ghtly. Don't buy them if they've opened up, unless you're sure they're s3ll
alive.
*This Portuguese stew is fabulous served over Portuguese roasted potatoes.
Serve the stew
with bread toasts
to mop up the
garlicky sauce.
PREPARATION:

34. Tripas à moda do Porto
(tripe with white beans) is
said to have origin in the
14th century, when the
Cas3lians laid siege to
Lisbon and blockaded the
Tagus entrance.
Another Portuguese dish
with tripe is Dobrada.
Nowadays, the Porto
region is equally
known for the toasted
sandwich known as a
Francesinha (liMle
French).

35. FISH and Sea-Foods
Portugal has long been a seafaring na3on thus fish
and seafoods feature widely in its dishes.
The most consumed fish in Portugal is
‘Bacalhau’ (salted cod) in a wide range of recipes.
It is cooked in every way possible, and it is said that
we have 1001 ways to cook cod, one for every day of
the year!
‘Bacalhau à Gomes de Sá (Salt Cod, Onions and
Potatoes)’is a famous dish made with cod, potato,
egg and olives.

36. Fish, especially cold water fish like cod:
• has a good source of blood-thinning
omega-3 faay acids
• vitamins B12, B6 and niacin (another B
vitamin).
• These B vitamins are not only great for
improving moods but also assists in the
synthesis of faay acids, keeps
homocysteine (a dangerous molecule
that promotes heart aaacks, strokes and
osteoporosis) levels low and lowers
cholesterol.
• It’s one of the cleanest sources of
protein, easily diges4ble, white and flaky
for those who value texture, mild-
flavoured AND amazingly low in calories!
• A 3-oz por3on of codfish is only 89
calories compared to white meat chicken
at 135 calories of the same size.

37. INGREDIENTS
• 1 1/2 pounds 1 1/2 pounds
salt cod
• 1/2 cup plus 1 teaspoon olive
oil
• 2 cups thinly sliced yellow
onions
• 1 tablespoon chopped garlic
• Salt
• Freshly ground black pepper
• 2 pounds waxy potatoes,
sliced 1/4-inch thick and
cooked un3l tender
• 4 hard boiled eggs
• 8 black olives
• 1tablespoon finely chopped
fresh parsley leaves
PREPARATION
• Soak the cod in cold water to cover for 24 to 36 hours,
changing the water occasionally, drain. Flake the cod
into small pieces, removing any bones. Set aside.
• In a large sauté pan add 1/4 cup of the oil. When the
oil is hot, add the onions and the garlic. Season with
salt and pepper. Sauté un3l slightly golden, about 6
minutes. Preheat the oven to 350 degrees.
• Grease a medium ovenproof casserole dish with 1
teaspoon of olive oil. Season the potatoes with salt
and pepper. Spread half of the potatoes over the
boaom of the prepared dish. Sprinkle half of the salt
cod over the potatoes. Place half of the onion mixture
over the salt cod. Top the onion mixture with more salt
cod. Place another layer of potatoes over the top of
the cod. Drizzle the en3re pan with the remaining 1/4
cup of oil.
• Place in the oven and bake for 30 to 40 minutes, or
un3l golden. Place on a serving plaaer. Garnish with
the sliced eggs, olives, and parsley.

38. FISH and Sea-Foods
Another good way to sample
fish in Portugal is one of the
fish soups or stews, such as
’Caldeirada’, with a variety
of fish, seafood, potatoes,
tomatoes and onions;
There are many seafood
restaurants all over the country
displaying their array of
lobsters, oysters, crabs and
prawns, octopus , squid,
cualefish, mussels clams, and
scallops, …
’Arroz de marisco’
a seafood and rice dish.
In the Algarve the local dishes
are centered around shellfish and
along the northern coastline,
Costa Verde, you will find horse
-mackerel, whi3ng, shad,
lamprey and many others along
with the ever present cod.

39. Ingredients
ü 3 tablespoons extra-virgin
olive oil
ü 2 bay leaves
ü 2 teaspoons paprika
ü 1 small onion, thinly sliced
ü 1 small red/ green bell pepper,
thinly sliced
ü 2 fresh diced tomatoes
ü 4 potatoes
ü 1 cup of white wine
ü 3 clove garlic
ü 1/4 cup chopped fresh cilantro
or parsley
ü Kosher salt and freshly ground
pepper
ü 1 1/2 pounds skinless striped
bass, cut into 2-inch chunks
Prepara4on:
Heat 2 tablespoons olive oil in a
medium saucepan over medium-high
heat. In layers add the onion, the
sliced potatoes, bell pepper, tomatoes,
garlic, the cilantro, the bay leaves and
paprika and fish; cook, s3rring, 30
seconds.; season with salt and pepper.
Add 1 cup water and 1 cup of wine and
reduce the heat to medium low. Cover
and simmer un3l the fish is just cooked
through, 15 minutes.
Serve with the bread.
Per serving: Calories 354; Fat 15 g
(Saturated 3 g); Cholesterol 140 mg;
Sodium 276 mg; Carbohydrate 17 g;
Fiber 2 g; Protein 34 g

40. FISH and Sea-Foods P o r t u g a l i s
famous for its
Sardines, fresh
from the sea
simply grilled
over coals, is
t h e m o s t
popular way to
serve them.
They are the
most tradi4onal,
most delicious
barbecued fish.

41. 1. Cancer preven3on.
Omega -3 faay acids
help protect against
many types of cancer.
2. An3-inflammatory
effects.
3. Help promote healthy
cholesterol.
4. Bone health. Sardines
have a very high
calcium content.
5. Skin Health. Sardines
are abundant of
vitamins minerals.
6. Blood and Immune
System. Sardines are
a great source of
vitamin B12.
7. Brain and nervous
system.

42. Sardines play an important role
in Portuguese culture.
Having been a people who
depended heavily on the sea for
food and commerce, the
Portuguese have a predilec3on
for fish in their popular
fes4vi4es.
The most important is Saint
Anthony's day, 13th June, when
the biggest popular fes3val
takes place in Lisbon, taking the
people to the streets where
grilled sardines are the snack of
choice.
Almost every place in Portugal
has the summer3me popular
tradi3on of ea3ng grilled
sardines (sardinhas assadas).

43. Sardines used to be preserved in brine
for sale in rural areas.
Later, sardine canneries developed all
along the Portuguese coast.
Canned tuna is widely available in
Con3nental Portugal and used to be
plen3ful in the waters of the Algarve.
Fresh tuna is usually eaten in Madeira
and the Algarve, where tuna steaks are
an important item in local cuisine.
Canned sardines or tuna, served with boiled
potatoes, black-eyed peas, and hard-boiled
eggs, cons3tute a convenient meal when
there is no 3me to prepare anything more
elaborate.
Sardines are the
superheroes of
t h e s e a f o o d
world.
Full of healthy
omega-3 faay
acids, they are
one of the few
fish we can and
should be ea3ng
regularly.

44. There are over two hundred varie3es of
liale Portuguese sweet goodies – many
rich egg-based custards, some
chocolaty, others creamy, and several
marzipan varie3es.
Each town has its own local specialty.
With names such as Toucinho do Céu
(fat from heaven), Papos de Anjo
(angel's double-chin) and Barriga de
Freiras (nuns' belly).
Portuguese sweets aren't only
delicious, they're undoubtedly heaven-
sent!
The most typical are Arroz Doce/
Portuguese Sweet Rice Pudding and
Creamy milk.
Toucinho do céu
Papos de Anjo
Barriga de Freiras
Bolo Rei Pastel de Nata /
Pastel de Belém
Bola de Berlim
or “Berliner”
Arroz Doce
Leite créme

45. • If there is one thing you should know about Portuguese people it’s that, if we’re not ea4ng,
we’re probably talking about food!
In such a small country, Portugal has a rather diversified cuisine, dis3nct in the different regions:
we care about meat, we pray to the gods of seafood, we eat our vegetables as it should be and,
most of all… we live for desserts!
• Every street has at least one “pastelaria” (pastry shop) and they’re not usually empty.
• Your plates will never be cleared out of the table in a Portuguese restaurant without the
accompanying words “what would you like for dessert?”
• We need our daily serving of coffee and sweets.
• Warning: if you are on an eggless diet, please abstain!

46. Its name translates into
“Heaven’s Bacon” but the only
thing in common between this
sweet and actual bacon is
probably the amount of calories
involved!
It was originally made with
pork lard by nuns, in convents,
who knew combining an almost
ridiculous amount of sugar and
egg yellows can make you feel
like you’re rising up to the skies!
You can find Toucinho do Céu
anywhere around the country,
but for a tradi3onally acclaimed
version of it, head North to the
region of Trás-os-Montes or the
city of Guimarães.

47. Aletria
Aletria is a sweet dessert made
with fine egg noddles brought into
Portugal when the Moors sealed
in.
It is mostly served at Christmas
and for many other fes3ve
occasions.
This classic is made with the same
basic ingredients: eggs, sugar,
cinnamon and lemon peel as the
ever popular Arroz Doce.
Any Christmas table that claims to be Portuguese, should display a generous tray of
Aletria, which is usually more consistent in the coastal regions of the country and
creamier up North.
No maKer where you go, it’s always delicious!

48. Mousse de
Chocolate
This has got to be the
perfect treat for mid-week
depression!
Chocolate mousse might not
be originally Portuguese, but
there is no chocolate mousse
like the one in Portugal.
What makes the Portuguese
version different from
abroad? We would call
creamy or spongy (what
would normally be a good
thing!), and it has a caramel
like texture that will make
you lick your spoon un3l it
shines again!

49. Mousse de Chocolate
Ingredients for 12 people:
ü 300g of chocolate tablet
ü 200g buaer
ü 8 eggs
ü 200g Sugar
ü 7 sheets of gela3n
ü 1 milk tea cup
ü chopped almonds to
sprinkle

50. Prepara3on:
• 1. Place the gela3n leaves in cold water to soak for 3
minutes. Put the milk to heat up. Squeeze the gela3n
leaves and add them to milk. S3r well to dissolve the
gela3n and put out the fire.
• 2. In another pan put the buaer and the chocolate party
into pieces to melt in a water bath. S3r occasionally.
AGer the melted chocolate, put out the fire add the
gela3n and beat.
• 3. Start off the eggs and separate the whites from the
yolks.
• Beat the egg yolks with the sugar un3l whi3sh cream
and the egg whites aside to hit the castle.
• 4.While beats, add the chocolate slowly and then
involve slowly the egg whites.
• Pass the form of cold water to be easier unmolding and
put the mousse in shape.
• 6. Take the mousse to the fridge for 6 hours.
• AGer solidified pass with a knife around the shape.
• Place the medium in hot water for a few seconds and
turn on the plate.
• Sprinkle with chopped almond mousse.

51. Ovos Moles
Ovos moles means “soG eggs”
from the coastal city of Aveiro.
Ovos Moles were firstly created
by nuns too!
Nuns used egg whites to iron
their garments and ended up
crea3ng this recipe not to waste
the remaining egg yellows.
Ovos moles are nowadays
presented in different shapes: in
rolled cakes, inside tradi3onal
clay pots or, more famously,
inside light wheat dough in the
shape of items that symbolize
Aveiro and its river.

52. RICE PUDDING ARROZ DOCE
Portuguese Rice Pudding recipe,
Arroz Doce, is a tradi4onal
Christmas dessert recipe that is
made with cooked rice, milk,
eggs, and lemon…
Arroz Doce – Sweet Rice Pudding
has always been my family’s
favorite served on Christmas
Eve.
This is one of the most famous
Portuguese desserts served
around the Holidays and at
celebra3ons.
But everyone loves it any 3me of
the year!
It’s pure Portuguese comfort in
one bite!

53. Ingredients:
ü 3 cups whole milk (scalding)
ü 3 egg yolks
ü 1 cup rice (preferably Carolina short grain)
ü 2 cups water
ü 1/2 tsp salt
ü 1 slices of lemon zest
ü 1 cup granulated sugar
ü 1/2 cinnamon s3ck
ü Powdered Cinnamon

54. • In a large heavy saucepan, bring the water, cinnamon s3ck,
and lemon peel to a boil. Add rice, bring to boil and cook on
medium heat un3l all the water has evaporated.
• Add the hot milk and cook for at least 25 minutes on low heat
s3rring once in a while.
• Add the sugar, s3r and cook for 5 minutes longer. Turn off
heat.
(op3onal)
• Meanwhile beat egg yolks. Temper the eggs by adding a few
tablespoons of the rice mixture to the eggs and mix well.
Remove from heat. Add the remaining eggs into the rice and
s3r well. *Be sure the rice is not boiling. Simmer for about 1
minute.
• Take out the lemon peel and the cinnamon s3ck.
• Pour into a large serving plaaer or individual servings.
• Let cool and garnish with powdered cinnamon.
Prepara4on:

55. Dão-Lafões is a territory of the Centre
Region, between the coast and the
hinterland of the country.
This region is located among mountain
zones and valleys with gentle slopes
and rounded hills, with a cold and rainy
climate in winter and dry, hot
summers, unique condi3ons to an
unique wine.
The varie3es in Dão are diverse.
The white ones, such as: Encruzado,
Bical e Verdelho. They are very
aroma3c, balanced and fruity.
The red ones, Touriga Nacional,
Alfrocheiro e Tinta Roriz. They are full-
bodied, aroma3c and complex aGer
aging in boale.
Wine is the symbol of
the Portugal.
Port Wine is a Portuguese for3fied
wine produced exclusively in the
Douro Valley in the northern
provinces of Portugal.
It is typically a sweet, red wine, oGen
served as a dessert wine, though it
also comes in dry, semi-dry, and
white, red varie3es, rosé,…

56. INGREDIENTS:
2/3 cup (150 grams) buaer, soGened
1 1/4 cups (250 grams) granulated sugar
4 large eggs, separated, room temperature
3 large oranges, room temperature
2 cups (9 oz/250 grams) all purpose flour
1 tsp baking powder
Confec3oners' sugar, for dus3ng (op3onal)
PREPARATION:
• Preheat oven to 350ºF (180ºC). Grease
an 8x8 baking dish or line with
parchment paper.
• Beat buaer and sugar with the electric
mixer un3l light and fluffy, about 2
minutes. Add egg yolks, one at a 3me,
bea3ng well aGer each. With mixer on
low speed, add zest and juice from
oranges. The mixture will appear curdled
at first - that's ok. Increase mixer speed
to medium and beat un3l it comes
together, pausing to scrape down sides
of bowl as needed.
• In a separate bowl, whisk flour and
baking powder. With mixer speed on low,
gradually beat into the buaer mixture
un3l just incorporated.
• In another bowl, whip egg whites un3l
s3ff peaks form. Fold 1/3 of the whites
into the cake baaer to lighten it up, then
gently fold in the rest. (Use a light hand
so you don't deflate the whites.) Scrape
baaer into prepared baking pan and bake
for 35-45 minutes.

57. For most portuguese, coffee is an important part of daily life.
For breakfast, aGer lunch, aGer dinner and any3me in between.
In Portugal, and in portuguese communi3es throughout the world, no lunch or
dinner is complete without at least one cup of coffee and dessert.

58. Coffee Shops
Coffee shops (Cafés) are located just
about anywhere you go in
portuguese neighborhoods. These
cafés serve a variety of coffee
drinks.
One of the most popular portuguese
coffee drinks is the espresso, called
a bica ''.
Coffee shops also serve pastries like
pastéis de nata (custard cups) and
other sweet treats.
Some shops also serve finger food
known as pe3scos or salgadinhos.

59. Portuguese Coffee-Bica- Cimbalino- Café-Expresso
People in Portugal go to coffee shops in the
morning, at noon and at night for coffee and
sweets.
Among some of the popular portuguese pastries
are:
ü pasteis de nata,
ü arroz doce,
ü pudim flan,
ü salami de chocolate (a chocolate and cookie
roll that resembles a salami).
By far, the most popular coffee in Portugal is the
espresso.
Depending on where you are in Portugal it goes
by different names:
² In Lisbon it's called a bica“
² In Porto cimbalinho and in others café“.

60. Guarda-
ü Queijo da Serra- Serra da Estrela
Cheese
ü Sopa de grão-Chickpea soup
ü Borrego assado- Roast lamb
ü Morcelas- Blood sausages
ü Enchidos-Sausages
ü Maranhos
ü Serrabulho à moda da Beira
ü Rancho de Seia
ü Tijelada (Eggs Sweet)
Seia

73. We invite you to take
a moment to learn
about where, and
how, to eat your way
through Portugal on
your next Visit !

75. v Aléssia Varão
v Dinis Rodrigues
v Cris3ana Loureiro
v Inês Sousa
v Guilherme Almeida
v Rita Cruz
v Rama Habal