This document provides 5 healthy recipes from Croatia as well as information about ingredients used in Croatian cuisine that promote health. The recipes include olive tapenade, tuna steak, sour cabbage with polenta, bread made from 7 cereals called prosenica, and sardines with chard. Many ingredients highlighted come from the Mediterranean region and contain antioxidants, vitamins, minerals and beneficial plant compounds that support heart and brain health. The students created posters about these traditional Croatian dishes and their nutritional benefits.

1. The healthier – the
happierKOORDINATOR PROJEKTA: PROF. Romana Šimunić Cvrtila
7th grade students
Recipes from Croatia
Healthy food in healthy
recipes, December/January
2016

2. Recipes from Croatia
1.Olive tapenade
 ( national specialty from Istria and Dalmatia along the Adriatic coast and
islands),healthy for anti-oxidants, minerals and vitamins.
 -is delicious, easy to make and can be used as dip, sandwich spread or
toping for fish and poultry.
 Prepare and cook time: 15 minutes
 Ingredients:
 30 dkg olives, minced
 3garlic cloves,minced
 2TBS capers,rinsend and drained
 2TBS minced fresh parsley
 2tsp minced lemon peel
 Freshly ground pepper to taste
 3TBS extra virgin olive oil
 Mix everything together in a blender.
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3. 2. HEALTHY RECIPE FROM CROATIA
Tuna steak
( Dalmatia)
TUNA HVARSKA
INGREDIENTS:
 4 Tuna stakes
 2dl White wine
 Capers
 1 Fennel
 Little persley
 Fry tuna in olive oil.When it's cooked and when tuna let the juice
,tuna is enough fried.
 Put tuna in the pan and add the white wine ,fennel ,salt
pepper,parsley and you can add a little garlic
 Cook tuna until it becomes soft enough.
 SERVING:
 It perfectly goes with cooked zucchini and potatoes topped with a
little olive oil and enriched with garlic.
 SIDE DISH
 Cooked carrots, broccoli,cauliflower,mushrooms 3

4. 3. Sour cabbage with polenta
from Lika region -also called sauerkraut is rich with probiotic power
and vitamin C. Polenta is rich with vitamins and minerals
.
 Ingredients:
 Cabbage,Salt,Pepper,Water ,Corn flour, ham
 Recipe: Put the cabbage in a bag for a few days.
 Remove the old and damaged outer leaves.
 Whit sharp knife cut out the middle of the cabbage.
 In a bowl put the cabbage and sprinkle it with salt and pepper.
 In the bowl with cabbage put plastic hose with water and leave it
forty days.
 For the polenta heat the water.
 Add the salt and easy, with sttiring add corn flour.
 Stir with the longest spoon you have.
 You can serve it immediately or let it stay.

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5. 4.Recipe from Croatia
Bread Prosenica (presenting region of Lika),healthy nutritious bread
prosenica, made out of 7 different cereals, integral , made with no
additives, preservatives and sugar, full of minerals and vitamins
 INGREDIENTS: 20 dag of flour
 20-30 dag of corn flour
 20 dag of millet flour
 10 dag of barley flour
 10 dag of rye flour
 10 dag of wheat
 1 spoon of salt
 In the flour that you put in a bowl mix one spoon of salt and a
glass of hot water.Cover the bowl with plastic wrap and leave it
over night. In the morning put the mixture in an oiled bowl and
bake it in the oven on 200°C. Your bread will be baked in about
30 minutes.Enjoy!
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6. 5.Sardines with olive oil and chard presenting the coastal area
of the Adriatic sea and its islands
 Olive oil
 Olives come from evergreen tree. We can find them in Mediterian
area along the Adriatic coast of Croatia. They are the most
important source of fat in the mediterian nutrition.They are rich
with vitamin E ,they reduce blood cholesterol levels and clean
arteries.For centuries fisherman use olive oil for sun protection.
 Sardines
 Sardines are rich with vitamins and minerals. It's highly
recommennded to eat portion of sardines every day,it gives
strenght to metabolisam.They are very good for protection from
cardiovascular disease.
 Chard
 Chard lowers high blood presure and has a good effect on
cardiovascular health .It has anti-inflammatory activity and it is
rich vith magnesium and vitamins B and C.
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7. Recipe:
INGREDIENTS: 2 lbs swiss chard ,3 -4 medium
potatoes, 2 -3 garlic cloves, 2 -3 tablespoons olive
oil, salt, pepper
DIRECTIONS
 Bring a large pot of salted water to a boil.
 Add peeled and cubed (1/2-1 in cubes) potatoes.
 Rinse the Swiss chard, remove tough stems, and cut into 1/2 in
strips (or just tear into large pieces).
 When potatoes are almost done, add the Swiss chard, and cook all
together for an additional 10 minutes (15 minutes if the chard is
older).
 Put garlic on olive oil, and add the cooked drained chard and
potatoes to it (you may keep some water so that it looks like a
thick soup).
 Salt and pepper to taste.
 Stir and cook for 1 more minute in order to bring all flavors
together.
 Clean sardines and put them on the grill with some olive oil and
lemon. 7

8. Students made Croatian recipe
posters
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9. Recipes on posters
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10. Posters about healthy recipes
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