Cook instructions - Mediterranean Network for the management of

Transcription

A GLUTEN-FREE GASTRONOMIC
JOURNEY OF THE MEDITERRANEAN
MEDICEL
The Mediterranean Network for Celiac Disease
We were born gluten-free
• GLUTEN containing cereals were
imported few thousand years ago from
the Middle East to become the basic
ingredient of our staple diet
• Wheat BREAD became life saving food
• PASTA was only recently introduced in
large amount in the region
Nobody needs gluten
• Gluten is not crucial for the human well
being;
• Moreover, we can improve the quality of
the food we eat; it is possible and much
healthier to use natural gluten-free
ingredients.
Traditional Dishes
• The vast majority of traditional dishes in the
Mediterranean Area do not contain gluten,
naturally
• It is easy to substitute wheats and oats flour
with corn, rice and potato flour, without
losing any food value, but improving it
• It is possible, and much healthier, to eat a
gluten free diet based on natural gluten-free
ingredients
WE ARE SURROUNDED BY
NATURALLY GLUTEN-FREE
• Rice, mais, potato and legumes produce
excellent flours
• All vegetables, of any kind and form, are
gluten-free
• All meats, fishes, eggs, dairy products
are gluten free
• All fruits, nuts, honey and sugars are
gluten free
WHAT TO CHANGE ?
• Corn flour is good to make Polenta, but
also cous-cous, pasta, chapati
• Rice flour makes excellent pasta,
biscuits and many other snacks
• You can make bulgour with corn or rice
• Potatoes are an excellent source of
carbohydrates
MEDI-GLU
MEDITERRANEAN GLUTEN-FREE
• We explored the Mediterranean Basin
to observe and collect traditional
recipes that use natural gluten-free
ingredients
• Expers from 16 countries proposed and
revised their national natural glutenfree recipes
• Join us as we explore the gluten free
traditional cuisine of the Mediterranean
ITALY
PANELLE
(Bread Substitute)
Ingredients:
• 500 gr of chickpea flour
• 1.5 liters of water
• Salt and pepper
• A sprig of parsley
• Oil for frying
Cooking instructions:
Melt the chickpea flour in the water, with salt and pepper, rest two hours. Cook
over low heat, stirring constantly with a wooden spoon (be careful not to let it
stick to the bottom of the pan), until we get a cream rather soft but very
compact. Before the end of cooking, stirring constantly, add the parsley. Now
spread the mixture on the back of a plate; spread to a thickness of 2-3 mm on
the flat plates back. Allow to cool. Detach panelle very gently from the dishes
and fry in hot oil. Dry oil on paper towels. Should be eaten hot.
AUBERGINES' CAPONATA
(Side dish)
Ingredients for 4 servings:
• 1kg aubergines
• 500gr red or yellow peppers
• 500gr tomatoes
• 50gr capers
• 1/2glass vinaigre
• Celery
• Basil
• 3tbs sugar
• Salt
Dice the aubergines, don’t’ peel them, and press with a weight for 1 hour. Wash
pepper and dice them. Rinse aubergines, dry and fry in oil. When aubergines are
lightly brown, drain and set aside. Fry peppers too. In a medium pan sear tomatoes,
basil, minced celery with oil, cook till cooking water is evaporated. Add aubergines
and peppers, stir well adding sugar. After few minutes, pour vinaigre and let
evaporate using high heat, stir often. Finally, add capers and fresh minced celery.
Serve “caponata” lukewarm or cold.
RISOTTO MILANESE STYLE
(Main dish)
Ingredients (for 5 persons):
• 500 g of rice
• 70 g of onion,
• 80 g of butter,
• 70 g of parmesan cheese,
• 50 g. of marrow (optional),
• 0.1 liters of white wine,
• 1-2 sachets of saffron,
• 1 liter of broth,
• salt
Chop the onions, and fry with butter and beef marrow (optional); dilute with
broth, put everything in the pan with the rice and saffron. cook it in broth, adding
even if it dries; when it is almost cooked add the grated cheese.
When is browned, put a little white wine. It is important that boiling is pushed
over a high flame.
FAVA BEANS AND CHICORY
(Main dish)
Ingredients for 4 people:
• 300 gr. of dried broad
beans
• 600 grams of chicory
• salt
• pepper
• extra-virgin olive oil
• slices of bread
• chili
Soak the fava beans in cold water for six hours. Cook gently
over low heat, lightly salty water for 2 hours, so that they are
soft. Add two tablespoons of olive oil, mix well until creamy.
Boil chicory with the right amount of salt. Put them in a pan
with garlic, olive oil and a pinch of hot pepper. Fill four bowls
with two tablespoons of cream of fava beans, add at the side
chicory, spread a little olive oil and serve.
SLOVENIA
VIPAVSKA JOTA
(Soup)
Ingredients:
• 200 g of beans
• 500 g of sauerkraut
• 300 g of potatoes
• 400 g of dried ribs or other dried meats
• 80 g smoked bacon (pancetta)
• 3 cloves of garlic
• Salt, black pepper, 2 bay leaves
Soak the beans overnight a day before in a cold water. Rinse it and put it in a pan with cold water.
Let it boil, then drain it and cook again. In a separate pan cook washed sauerkraut and dried ribs.
When the beans are half-cooked add it, along with liquid, to sauerkraut. Add some bay leaves,
pepper, salt and together chopped bacon and garlic. Then stir in the potatoes cut into cubes and
continue to cook until everything is tender. When it’s cooked, remove meat, slice it and serve
separately with jota. Also if you want you can thicken Jota by mashing a portion of beans and
potatoes.
AJDOVA KAŠA Z GOBAMI
(Buckwheat porridge with mushrooms)
Ingredients:
• 200 g of buckwheat
• 300 g mushrooms
• 1 tbsp chopped onion or
shallot
• 1 tbsp chopped parsley
• 2 cloves of minced garlic
• 1 tsp mustard
• pinch of marjoram
• salt and pepper to taste
• tbsp olive oil
Pour a thin layer of olive oil in a saucepan. Heat oil and cook onion over low heat
until very soft and translucent, but not browned. Then add mushrooms and simmer
until water evaporates. Add garlic, parsley, marjoram, mustard, salt and pepper to
taste and buckwheat porridge. Stir well, then add a little less than double the
amount of water (as with cooking rice) and cook covered about 20 minutes until the
water vaporates completely and the buckwheat softens.
AJDOVI ALI KORUZNI ŽGANCI
(Buckwheat porridge ‘žganci’)
Ingredients:
• 4 dl buckwheat flour
• 1,2 l water
• 1 tsp salt
• 3 tbsp cracklings
Put flour in the middle of a big pot. Then add boiling watter, salt and a bit of oil. Leave it
for 10 min lightly boiling. Take a wooden spoon and make hole approx. 2-3cm big in the
middle of lump that formed so that the water gets in the middle. Cover and leave it lightly
boiling for approx. 20 min. Then drain the excess water in a bowl and stir well. With help
of a spoon cut through the lumps until you get smaller lumps. If the mixture is to much dry
add some of the drained liquid. Cover with a lid and let stand on a turned off cooker for
about 15 minutes. Make little lumps with a spoon and a fork in a serving bowl.
RESTAN KROMPIR
(Roast potatoes)
Ingredients:
• 1 kg of potatoes
• 50 ml of olive oil
• 70 g onion
• Salt, pepper
Choose potatoes of equal size, wash them and put in a pot with water. Cook potatoes
for 45 minutes. To make sure that the potatoes cooked, check with a wooden stick.
Drain cooked potatoes, cool under running water and peel. Heat oil in a frying pan over
medium heat. Add finely chopped onion and stir often until
golden, then add the potatoes (whole or cut into slices). If desired, add salt and
pepper.
PRLEKIJA MURKE
(Cold Dish)
Ingredients:
• 1 kg of fresh cucumber
• 1 onion
• 3 cloves of garlic
• Cumin
• Salt
• 1 liter of sour milk and cream
• Pepper
• ground red pepper (optional)
Peel cold cucumber, grate, and add a little salt. Add finely chopped onion and allow
cucumber to release water. After a while put cucumbers in a colander to drain
water. Stir in chopped garlic, cumin, pepper, sour milk and cream and mix well. If
desired, sprinkle some red pepper and serve.
KURJI PAPRIKAŠ
(Chicken stew)
Ingredients:
• 8 pieces of chicken (drumsticks, wings,
skinless, oneless chicken breast, cut
into bite-sized pieces)
• 2 finely chopped onions
• 2 tsp sweet paprika
• 1 tbsp tomato paste
• 1.5 dl of sour cream
• 3 dl vegetable or chicken stock
(including water)
• Salt and pepper
• Olive oil
Cooking instruction:
Wash chicken pieces and wipe with a paper towel. In a hot pot add 2 tsp of olive oil, add chicken
and cook for about 10 minutes over medium-low/medium heat. Stir fry chicken thoroughly to the
skin golden brown. Season lightly with salt and pepper. Remove chicken from the pot and add finely
chopped onion, cook until soft and translucent. Add sweet paprika and tomato paste. Stir fast so
that paprika does not burn. Add vegetable stock (or water) and chicken pieces. Cook, covered, over
low heat for about half an hour until the meat is well cooked and the sauce thickened. Again
remove meat from the pot. In a blender, process sauce with sour cream until smooth, return to pan
and pour over meat. Add salt and pepper to balance the flavors.
GOULASH
(Meat dish)
Ingredients:
• 910 g lean beef, cut in cubes
• 2 large yellow onions, chopped
• 3 cloves garlic, chopped
• 710 ml water
• 400 g tomato sauce
• 2 cans (450 ml) diced tomatoes
• dried herb seasoning
• 3 bay leaves
• salt to taste
In a large saucepan cook and stir meat over medium-high heat, breaking the meat up as it
cooks, until the meat has started to brown, about 10 minutes. Stir in the onions and
garlic. Cook and stir the meat mixture until the onions are translucent, about 10 more minutes.
Add water, tomato sauce, diced tomatoes, and spices, salt to taste, and bring
the mixture to a boil over medium heat. Reduce the heat to low, cover, and simmer 20 minutes,
stirring occasionally. Remove from heat, discard bay leaves, and serve.
CROATIA
PALENTA S JOGURTOM
(Polenta with yoghurt)
Ingredients:
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40 g cornmeal
200 ml water
5g butter
Pinch of salt
200 ml yoghurt
Put the cold water into a pan, stir in the cornmeal and add butter and salt. Bring to boil,
keeping the heat high until the mixture belches and bubbles. Then turn it down and keep
stirring as it thickens and ceases to be grainy; 30-40 minutes should be ready. You can,
of course, make it thicker or thinner as you prefer just by adding less or more water.
Remove from the heat and let cool to finger heat; it will firm as it seats. Finish with
yoghurt, stirred in or separate, as you prefer.
PURETINA S RIŽOM,
GRAŠKOM I KUKURUZOM
(Fried turkey breast with rice-pease-corn mix)
Ingredients:
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150g of turkey breast
7g sunflower oil
150g cooked rice
50g cooked peas
50g cocked sweet corn
Pinch of salt , pepper, parsley
100g tomato,
10g parmesan cheese
Slice the turkey breast into smaller bits or cubes. Marinate the turkey with
one tablespoon of oil, a couple of dashes of pepper, salt. Leave it for about 20
minutes. Heat up your stir-fry pan and stir-fry the turkey until it has a light
brown color. Add in the peas and corn and stir-fry them alonc for a couple of
minutes, finally add the rice and the parsley to the stir-fry pan. Mix the rice
with the turkey, peas and corn quickly and then serve right away with salad.
RIBLJI RIŽOTO
(Merluccius risotto)
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Ingredients:
150g cocked white fish
7g olive oil
150g cocked rice
15g onion
15g carrot
50ml fish soup (bullion)
Pinch of salt , pepper, parsley
50g fresh tomato
Heat the oil in a pan. Stir in the onion, carrots and pepper. Reduce the heat, cover and
cook for 3-4 minutes. Add the rice and the fish soup, bring to boil, cover and simmer
for 15-20 mins. Stir in the fish, cover and simmer for a further 5 mins. Sprinkle with
chopped thyme and serve immediately.
RIŽOTO OD LIGANJA
(Squid risotto)
Ingredients:
• 150g squid
• olive oil
• 150g cooked rice
• 15g onion
• 15g carrot
• 25g tomato
• 5g garlic
• 50ml fish soup (bullion)
• Pinch of salt, pepper, parsley
• 100g lettuce
• 5ml vinegar
Heat oil in a nonstick skillet over high heat then cook garlic, onion, tomato, parsley,
salt and pepper, about 30 seconds. Add squid strips and tentacles, stirring
constantly. Heat separately remaining oil in a large saucepan over moderate heat and
the brown remaining garlic, stirring frequently. Stir in rice and cook, stirring
constantly, until rice is translucent. Add fish soup and cook, stirring constantly, until
adsorbed. Continue cooking at a strong simmer and adding broth, until rice is tender
and creamy looking. Stir in squid and parsley and cook just until heated through.
PUNJENE LIGNJE S BLITVOM
(Filled squid with mangold)
Ingredients:
• 200g squid
• 50g cocked rice
• 50g squid pieces
• 3g olive oil
• 5g garlic
• Salt, pepper, parsley
• 150g mangold
• 100g potato
Clean and wash the squids. Cut the tentacles into strips and fry them in a pan with a
drop of olive oil. Chop the garlic and parsley. It is important that the squid does not
remain on the stove for long, it will harden. As soon as it starts to gently change the
colour, you should remove it from the stove. Add spices, chopped parsley, rice and
garlic. Fill the squid with this stuffing, close it with a toothpick, and bake it in the
oven. Clean the mangold and potatoes, put them in boiled water, then drain, season
with olive oil and salt and serve with the squid.
BOSNIA AND
HERZEGOVINA
BEGOVA SUPA
(Begova soup)
Ingredients:
•500 g veal
•100 g carrots
•50 g celery
•50 g parsley
root
•100g okra
•20 g rice
•200ml sour
cream
•three egg’s
yolks
•lemon juice
•pinch of salt
Washed veal watered with cold water and put on the stove. Add salt, clean vegetables
and cook slowly. When the meat is cooked take off from the heat. Separate it from the
bones and strain soup. Meat and vegetables are cut into smaller cubes. Okra soak in hot
water and swell up when we add them to soup. Soup cook for a few minutes; add a little
of lemon juice and salt if necessary. After a few minutes remove soup from the stove to
stop ferment. Thick with cream and yolks.
KUKURUZNA PITA SA SIROM I KAJMAKOM
(Corn pie with cheese and cream)
Ingredients:
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500 ml milk
300 g of cheese
three large tablespoons sour cream
200 ml oil
four eggs
pinch of salt
One bag of dry barm
500g cornflour
Cooking Instructions:
In a large bowl, whisk eggs, cheese, sour cream, oil, a little dry barm and milk. Season
with salt. Stir the mixture well, then add the corn flour. Mix well to obtain no lumps of
flour. Oil the baking dish, pour the prepared mixture and bake in the oven. Serve with
sour milk, yogurt or cream.
BAMIJA SA JANJETINOM
(Okra with lamb meat )
Ingredients:
• 1 kg lamb
• 50 ml oil
• two onions
• little red
paprika
• Three cloves of
garlic
• little leaf
parsley
• 600g fresh or
frozen okra
• pinch of salt
• Ten peppercorns
Chop lamb into multiple pieces and wash. Clean onions, chop finely them and fry in hot oil
to become golden. Add chopped parsley, garlic and a little simmer. Add the water and
cayenne pepper. When the meat is half soft, add the okra and continue to cook slowly
until the meat becomes very soft. Add spices. Before bringing to the table sprinkle with
chopped parsley, maybe with boiled potatoes.
BOSANSKI LONAC
(Bosnian pot)
Ingredients:
• 800 g quality beef
or fatty beef
• 600 g potatoes
• 20 g salt
• 1 dl vinegar
• 2 dl water
• 150 g onions
• small pods
• 8 slices of garlic
• a few tomatoes
(also cooked)
• peppercorns
• 100 g carrots
• 30 g parsley leaf
• 20 g celery
• 12 cloves
• parchment paper
•twine
Put vegetables except garlic crop. Cut meat into chunks and potatoes in half. The pot stack red
vegetables and spices, including red meat and so to the top. The pot should not be filled because
the food has to simmer. Pour vinegar mixed with 2 ml of water and cover the cut tomatoes. Cover
with parchment paper, and tie the roast. At the start the temperature in the oven must be high;
subsequently reduce and let simmer for 3-4 hours. Serve the meat with the sauce from the pan.
Serve warm.
TUFAHIJE
(Dessert)
Ingredients:
•
70 gr ground
walnuts
•
8 apples
•
1 liter of water
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•
150 grams of
sugar
a few tablespoons
of hot milk
•
1 whipping cream
•
2 sachets vanilla
sugar
•
small glass of milk
Clean apples, peel and scoop out their environment and keep the bark. Put them to cook
in boiling water with 50 g of sugar, vanilla sugar and lemon juice. When cooked, remove
them, and do not throw the water, but add the remaining sugar and the peel of the
apple. When the syrup boils, strain it and let it to become cool. Cooked apples give a
mixture of whipped egg whites, ground walnuts and vanilla sugar, place in a baking tray
and bake for about 15 minutes at 180 C. Pour syrup and whipped cream.
CEVAPCICI
(Meat dish)
Ingredients:
• 350 grams of minced beef
• 150 grams of minced lamb
• 2 cloves garlic, minced
• 50 grams of chopped onion
• 40 ml of water
• 20 ml of oil
• Hot pepper (to taste)
• Salt and pepper to taste
Mix all the ingredients mentioned above in a bowl and leave the mixture in the
fridge for a whole night. The next morning the mixture of meat and spices should
be pulled out of the fridge and prepare the meatballs oblong of at least 5/8
cm.Then cook the patties on a barbecue or fry in a little oil, according to personal
taste. Then serve on a plate with sour cream.
SERBIA
WHITE SOUP RICE
Ingredients:
• 700 ml beef broth or chicken
• 175 grams of yogurt
• 125 grams of rice
• 30 grams of corn flour
• 1 egg
• 15 grams of parsley
• two tablespoons of lemon juice
Keep the rice in cold water for 8 hours, cook in salted water, and rinse under cold
running water for a few seconds. Beat the egg, add the corn flour and yogurt. Boil
the broth and slowly add the previous mixture and stir until the start boiling. Add
the rice and turn off the heat, add the lemon and parsley and serve.
SPINACH QUICHE
(Savory pie)
Ingredients:
•
• 125 g yellow •
corn flour
•
• 125g rice flour
• 120g butter
•
• 2 eggs
• a little salt
•
• ¼ teaspoon of
baking powder
10 g onions
30 g olive oil
200 grams of
cooked spinach
200 g of
cheese
60 g sour
cream
Mix the ingredients of the first part and let stand for 30'in the fridge. Spread and
lead to a thickness of about half a centimeter.
Sauté the chopped onion, add the spinach for about 10 minutes and let cool.
Beat two eggs with cheese, sour cream with a pinch of salt and add the part above.
Pour the mixture over the pastry, and put in the oven at 200° for 40 minutes.
WHITE DUMPLINGS
(Dessert)
Ingredients:
• 1 liter of milk
• 6 eggs
• 100 grams of sugar
• 20 g of rice flour
Mount the egg whites. Add milk, 60 grams of sugar and bring to a boil, while it is
boiling add spoonfuls of the egg whites beaten stiff, and turn gently until it
solidifies in about 2 minutes. Remove the white solidified and place them in a glass
container. Egg yolks with the sugar and rhyming rice flour are beaten and mixed
with milk, let stand for 30 minutes, and add to dumplings. Store in the refrigerator
for about 1 hour and serve.
TRUFFLES OF MOKRA GORA
(Dessert)
Ingredients:
• 6 apples
• 80 grams of sugar
• 40 grams of crushed walnuts
• 2 egg whites
• juice and grated rind of one
lemon
• 60 gr fresh whipped cream
Peel the apples and remove the cores while maintaining the integrity of the apple.
Boil the whole apples in about 300 cc of the water with 60 grams of sugar for 5-7
minutes until they soften. Remove the apples in the same water and add the skins
of apples for about 3-4 minutes, allow to cool and add the lemon juice. Whisk the
egg whites and add the remaining sugar and chopped nuts. With this mixture fill
the holes in the cores and put in the oven at 200 degrees for 15 min. Soak with
syrup and garnish with cream.
MONTENEGRO
KOKOSJA SUPA
(Chicken soup with red pepper)
Ingredients:
• 2 Large Onion -- Chopped
• 2 Tablespoons Olive Oil
• Paprika -- To Taste
• 1 Quart Chicken Stock
• 1 Medium Chicken -- In 8 Pieces
• 2 Large Red Bell Pepper -- Chopped
• 1 Can Tomatoes -- Chopped
• 1 Pound Cauliflower -- Chopped
• 1 Pound Potatoes -- Chopped
Saute onions in oil. Sprinkle with paprika. Add stock, bring to boil. Add chicken
and simmer for 10 minutes. Add peppers, tomatoes and cauliflower, simmer for
10 minutes. Add potatoes and simmer for 25 minutes. Add more stock if
necessary.
KACAMAK
(Porridge)
Ingredients:
• 800 ml of water
• 2-3 Potatoes
• 1,5 cups of corn flour
• 1 flat teaspoon salt
• 1 dl milk
• 2 tablespoons old cream
• 2 tablespoons sour cream
• yogurt or better yet
homemade sour milk
Peel and cut up potatoes in half to put in salted water. When it boils, pour corn flour.
It is good to make a hole in the middle; all would be boiled for about ten minutes.
Lower the temperature - leave that to the low heat cook for about half an hour.
Kacamak total cooking time should be about 40 minutes. So, if you have well mixed,
put it aside, a little fit - just five minutes. Pour the milk into a saucepan, add the
cream cheese and sour cream (can be added and old pljevaljski cheese, crumbled),
and turn on the stove. It will immediately warm, the cream will melt away. It is
enough to boil - stir - and serve with sour milk or yogurt.
CICVARA
(Soup with milk and corn flour)
Ingredients:
• 1,5 dl milk cow
• 3 tablespoons oil
• 2 tablespoons of soft corn
flour
• 2-3 tablespoons skim
• 200 g crumbled home-made
cheese
• 2 tablespoons of cream of
local milk
In deep pan pour the milk and oil. Put on high fire. When it boils, add two
tablespoons of flour, as the dry, and start mixing. Everything should be done
gently, without haste. Eradicate first lumps of flour that creates, mixing
therefore always clockwise. Slow starts thickening. Add the cream. Cream melts.
Mixes. Add the crumbled cheese. Cheese melts. Knead lightly. Add the cream.
Mixes. The crowd is well into a thick and even. All white skorup completely
melted. Continue to knead until we see that the mass separates from the pan and
"flee" to the spoon.
POPARA
(Dish for breakfast)
Ingredients:
• corn bread: 600 g
• homemade cheese: 100 g
(feta, Turkish, Greek,
Mozzarella), cream or
butter, margarine 4
teaspoons
• water: about one liter depending on the dryness of
the bread and tastes like it
thicker or less frequent.
Take a large saucepan and put water and salt to boil. Break out the bread with your hands
(chunks), insert when it boils. Then reduce the heat until after a minute or two. Allow to
simmer for a few minutes. Gently stir, remove from heat, add cheese and stir. When
serving in the middle of the plate put a small spoonful of cream or a slice of butter /
margarine. Serve for breakfast, dinner or whenever he took it.
ALBANIA
TARATOR
(Fried eggplants, zucchini and green peppers with plain yogurt)
Ingredients:
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1250 gr. eggplants
1500 gr. zucchini
a piece of cucumber finely chopped
250 gr. yogurt
2 tablespoons salt
4 cloves of garlic
Peel the eggplants in lengthwise strips at 1 1/2 cm intervals, then cut either in circles or in
long slices. Sprinkle salt over and place the eggplants in salted water for half an hour to
drain off their bitter juices. Squeeze each eggplant before putting into hot oil. Fry both
sides, drain away excess oil and place on a serving plate. Scrape the skin of the zucchinis
until their green parts can be seen, sprinkle with salt and leave aside for 1.5 hours. Put flour
and water into a bowl and blend together. First place the zucchini in flour-water mixture
and then into the hot oil. Fry until both sides are golden. Place them with the eggplants and
peppers. Mix cucumber and yogurt, pour over the fried vegetables (if desired, crushed
garlic can be added to the yogurt).
TAVE ME PRESH
(Baked leeks)
Ingredients:
• 100 ml olive oil
• 1.8 kg leeks, green parts removed and cut
into 2.5 cm diagonal slices
• 225 g onions, chopped
• 450 g minced lamb, beef or chicken
• 2 tablespoons tomato sauce
• 2 red peppers, chopped
• Seasoning
• Hot meat stock
Heat 60 ml oil in a deep saucepan and sauté the leeks until soft.
Place the leeks in a baking dish.
Heat the remaining 40 ml of oil in the pan and fry the onions and the meat.
Add the tomato sauce, red pepper, seasoning and enough meat stock to cover and bring to
the boil.
Pour the meat mixture over the leeks and bake for 1 hour at 190° C (375° F - gas 5).
TURLI
(Vegetarian soup)
Ingredients:
•2 onions
•1 large garlic
•1 small chili pepper
red
•2 zucchini
•2 eggplants
•2 green peppers
•4 medium potatoes
•2 tomatoes
•1/2 tablespoon sugar
•1/2 tablespoon Salt
•1/2 tablespoon black
pepper
•two tablespoons of
tomato sauce
•90 ml olive oil
•parsley
Peel and cut into small pieces the vegetables. In a large pot put half the oil, onions and garlic. Heat until
brown and add peppers and keep heating for a few seconds. Add peppers, eggplant and potatoes frying
and melting them for about 5 minutes. Add the remaining oil. Fry and melt for 5 minutes. Add zucchini
and continue another 5 minutes. Add the tomatoes, sauce, salt, pepper and sugar. Melt all together, add
about 200 ml water and let them cook for at mid heat for 30 min. Pour the turli in a large deep casserole
and bake it for about 30 min at 220°C. Add parsley.
IMAM BAJALLDI
(Main dish)
Ingredients:
For nonvegetarians:
•two-three major •500g meat cut in
onions
small cube
•garlic 4-5 pieces •olive oil
•3-4 ripe tomatoes •salt
•4 large eggplants •black pepper
•parsley
Clean the eggplants and peel into strips. On one side cut a hole lengthwise, removing
some flesh. Keep the flesh and chop it finely. Chop 1 large onion in thin strips and
fry. Add the chopped eggplant and fry it too. Add chopped garlic, tomato puree and
chopped parsley (and meat for non vegetarians). With this mixture stuff the
eggplant and put them in the oven to bake. Add water if necessary.
JANI ME FASULE
(Main dish)
Ingredients:
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2 cups of dry white beans
1/2 cup chopped onion
1/2 cup olive oil
2 tablespoons tomato sauce
1 tablespoon chopped parsley
1 tablespoon chopped mint
salt, chili powder
Boil beans in hot water in an uncovered pot for 5 minutes. Rinse and boil for
another 15 minutes in a covered stock pot in 3 cups hot water. SautÈ onion in
olive oil until it turns yellow. Add 2 tablespoons bean stock from the pot along
with tomato sauce, parsley, salt and chili powder for taste. Cook for 10 minutes
or until a thick sauce is formed, then pour everything into the pot. Add chopped
mint, cover tightly and cool for 2 hours over low heat, or for 30 minutes in a
pressure cooker. Serve hot.
JAPRAKE
(Main dish)
Ingredients:
1 lb ground beef
1/2 cup uncooked rice
1 teaspoon dried mint
2 tablespoons extra virgin olive oil
1 cup water
2 tablespoons tomato paste
1 teaspoon granulated garlic or
garlic powder
• 1 eight ounce jar of preserved
grape leaves or leaves picked
fresh from the vine
•
•
•
•
•
•
•
Put the water in an 8 cup measuring cup. Add the tomato paste, mint, oil, garlic and
rice to the water and stir well. Put the meat in a large bowl. Pour tomato mixture
over the meat and mix thoroughly. As you are rolling, place each grape leaf in an
appropriately sized pan with seam side down. Make a layer in the bottom of the pan
and then start another layer and so on until you have done. Don't fill the pan too
full as they will float a little. Add the brine from one jar of grape leaves to each
pan. Cover with water and bring to a boil. Reduce heat, cover and simmer for 35
minutes.
GREECE
LAHANORIZO
(Cabbage rice)
Ingredients:
• 1 medium cabbage
• 1 teacup rice
• Olive oil
• 1 onion
• 3 fresh tomatoes
• lemonjuice, salt, pepper.
Wash the cabbage and cut it in slices. Slice the onion and saute it in the oil. Add
the slices of cabbage and stir. Add 2 cups of water. Add the fresh tomatoe
sauce and stir again. Cook for 10 minutes and then add the rice. Cook until the
rice is ready and the water is absorbed. Add salt and pepper as appropriate.
Cabbage rice is served either hot or cold with some lemon juice on its top.
DOLMADES YALATZI
(Stuffed vineleaves with rice)
Ingredients:
• 1/2 kg onions
• 2 teacups
olive oil
• 200 gr rice
• 1/2 kg
vineleaves
• salt
•
•
•
•
•
pepper
dill
parsley
mint
lemon
Drain the vineleaves. Sautè the onions in half the oil until they get a golden color.
Add the rice, salt, pepper, parsley, dill and mint and half a glass of water. Cook
until the water is absorbed. Place on each leaf the appropriate portion of rice
and then fold each leaf to make a little parcel. In a large sauce pan place the
vineleaves one close to each other. Put a plate on top of them in order not to
open. Add the remaining oil, 2 cups boiling water and the lemon juice. Cook in low
heat. The vineleaves are served cold with egg and lemon sauce.
HOIRINO ME LAHANIKA STI GASTRA
(Pork with vegetables in clay pot)
Ingredients:
• 1,5 kg tender pork, cut in
cubes
• 2 kg potatoes, peeled and
cut in medium pieces
• 2 carrots, cleaned and
cut thinly
• 2 small onions, peeled (do
not
cut
them
in
pieces.They we be used
as one pieces each)
• 1 small tin (250 grams)
tomato mash or the
• equivalent portion of
•
•
•
•
fresh tomato mash
1/4 kg (250 grams)
greek
kefalograviera
cheese or any slightly
sweet cheese, cut in
cubes
Rosemary
Salt , Pepper
150
ml
olive
oil
(approximately ½ glass)
Heat the oil in a saucepan and sauté the onions, carrots and pork pieces. Add rosemary, tomato,
salt, pepper and half glass of water. Boil and simmer for 10 minutes. Remove pork pieces from
the saucepan and add the potatoes. Add little water if more is required and boil for a couple of
minutes. Remove potatoes from the saucepan. The remaining sauce in the saucepan should be at
least two fingers high and slightly thick. Take a heat proof pot or a clay pot and add potatoes,
pork and the rest of the vegetables with the sauce. Add cheese into the pot and bake in 200 C
until potatoes are tender. Remove from oven and serve.
AGINARES ME KOUKIA
(Broad beans with artichokes)
Ingredients:
• 1 kilo of dried broad beans
• 8 artichokes
• 1 onion
• 1 bunch of fennel or dill
• 1 cup of olive oil
• 1 onion
• 3 tomatoes
• salt.
Simmer the broad beans for about 1/2 hour and strain them. Slice the stem of the
artichokes and remove the outer leaves. Cut each artichoke in the middle for better
cooking. Rub each artichoke with the lemon and put all of them in bowl full of water. Slice
the onion and brown it in the oil. Add the juice of the tomatoes, the salt and the artichokes.
Let them boil for 10 minutes and add the broad beans and the fennel or dill. Allow to cook
for about 1 1/2 hour, stirring occasionally.
GARIDES SAGANAKI
(Greek shrimp with feta)
Ingredients:
• 3 tbsp. olive oil
• 2 1/2 cups
chopped onions
• 1/4 cup finely
chopped fresh
parsley
• 1 clove garlic,
minced
• 1/2 tsp. sugar
• 3 cups chopped
fresh plum
•
•
•
•
tomatoes (about 1
1/2 lbs.)
1 cup dry white
wine, preferably
retsina (Greek
resinated wine)
1 1/2 lbs. shrimp,
peeled and
deveined
1 cup crumbled
feta cheese
Preheat the oven to 425 F. Warm the oil in a nonreactive large skillet over med. heat. Add
the onions and saute until a light golden brown, 7 min. Add the parsley, garlic and sugar and
stir to mix. Add the tomatoes and cook until they soften and the liquid is absorbed, about
20 min. Add the wine to the skillet and cook until the liquid is absorbed. Add the shrimp and
cook, stirring occasionally, for 30 seconds. Remove from the heat. Pour the shrimp and
sauce into a 2 qt. casserole. Top with the feta cheese. Bake until the cheese melts, 5 min.
LAHANODOLMADES ME KIMA
(Stuffed cabbage leaves with rice and meat)
Ingredients:
• 1 medium cabbage
• 3 onions, diced
• 200 gr rice for the stuffing
• 500 gr minced meat (preferably
beef)
• 2 tomatoes, grated
• 100 gr pinecone seeds
• dill, finely chopped
• parsley, finely chopped
• Salt
• Pepper
• 150 gr lemon juice
• 2 eggs
• 250 gr olive oil
Wash the cabbage and remove the root. In a large saucepan boil water and heat the cabbage.
Carefully separate each leaf and drain. Remove, if possible, the hard stem from each leaf.
Place all ingredients in a saucepan, except of the eggs, the lemon and the olive oil, and boil for
a while. Place on each leaf the mixture and then fold to make a little parcel. At the bottom of
a large saucepan place a few of the outer cabbage leaves and on top of them place the stuffed
ones. Pour water and the olive oil and cover with a plate. Boil in low heat for 45 minutes.
Garnish with egg and lemon sauce. Use the remaining water for that purpose and follow the
instructions of the egg and lemon sauce recipe.
GEMISTO KALAMARI
(Stuffed squid)
Ingredients:
• 1 kg mediumsized squid
• 1 cup rice
• 2 medium
onions
• 1 tomato
•
•
•
•
•
•
1 1/2 cups
olive oil
Parsley
Dill
Salt
Pepper
sugar
Wash and clean the squid by removing the backbone. Cut the tentacles and keep them. Rinse
the rice and place it in a bowl. Chop the tentacles in pieces and place them in the bowl. Chop the
onions and the tomato. Heat the olive oil in a saucepan and brown the onions. Then add the rice
and the tentacles, the tomato, a teaspoon of sugar (gives extra taste), salt and pepper. Add a
glass of water, stir well and cook in medium heat. When the water evaporates, remove the
saucepan from the heat and add the chopped parsley and the dill. Stuff the squid hoods
halfway with the stuffing and close the opening with a toothpick. Place them in a saucepan and
let them simmer.
TURKEY
PAKLA ÇORBASI
(Corn soup wıth vegetables)
Ingredients:
• 1 glass corn bulgur (corn
which is pre-boiled and
beaten to small pieces)
• 1 glass green beans
• 2 glasses spinach
• 1 onion
• 1 tomato
• 1 spoon oliveoil
• Dill, parsley, salt
Boil the corn bulgur with 7 glasses of water. Add the chopped
beans, spinach, onion, tomato and oliveoil and cook the soup.
After it is cooked, add dill, parsley and salt.
Serve hot.
TOMATOE SOUP
Ingredients:
• 5 tomatoes
• 5 glasses water
• 2 glasses milk
• 1 spoon rice flour
• 3 spoons ceddar
cheese
Cook the rice flour with oliveoil. Add the milk. Add the tomatoes (finely
chopped).Add the water. After the soup is cooked, put the ceddar cheese
which is finely grated. Serve hot immediately.
DOLMA
(Stuffed vegetables with meat)
Ingredients:
•
•
•
•
•
•
•
400 gr ground meat
2 medium onions (finely chopped)
1/3 glass rice
1 bunch chopped parsley and dill
1 tablespoon tomato paste
½ tablespoon red pepper paste
Salt-black pepper
Put all the ingredients in a bowl and mix them with your hands.
Stuff inside of the vegetables with this mixture.
Place them in a pan,add 2-3 tablespoons of vegetable or olive oil, and
add enogh water. Cook for 40-60 minutes on stove on moderate heat
Serve hot with yogurt on top.
KÖFTE
(Meat bowl)
Ingredients:
• 750 gram ground meat
• 200 gram corn flour
• 1 egg
• 1 grated onion
• ½ glass water
• 1 spoon tomatoe paste
• Salt,blackpepper,cumin,parsley
Mix all the ingredients in a bowl.Roll in the palm and shape as
a finger. Fry them in a pan in vegetable oil for 5 minutes at
high heat. Serve hot.
MÜCVER
(Fried zucchini)
Ingredients:
• 3 zucchinis
• 1 onion
• 5 glasses corn flour
• 2 eggs
• 3 spoons oliveoil
• Salt, blackpepper,
redpepper, mint, parsley
Grate the zucchinis and the onion finely.Put all the ingredients and mix
them.Pour the mixture to the baking tray. Cook in the oven at medium
heat for 30 minutes. Serve hot.
EZOGELİN SOUP
(Vegetarian soup)
Ingredients:
• 1 glass red lentil
• ½ glass rice
• ¼ glass corn bulgur
• 1 onion (grated)
• 2 spoons tomatoe
paste
• Salt, red pepper, mint
Put all the ingredients in the pot. Add 7 glasses of water. Boil
until cooked. Serve hot.
HELVA
(Dessert)
Ingredients:
•
•
•
•
200 grams butter
2 glasses corn flour
1 glasses chopped nuts
4 glasses sugar
Cook the corn flour with butter for 20-25 minutes.Add the finely chopped
nuts. Add the sugar and continue to cook until the sugar disolves finely.
Serve warm.
KISIR
(Side dish)
Ingredients:
• 2 glasses corn bulgur
• 6 green onions (finely cut)
• 2 spoons tomatoe paste
• 2 spoons redpepper paste
• ½ glass oliveoil
• 1-2 lemon juice
• Parsley, dill, mint, salt,
blackpepper, redpepper
Put the corn bulgur in a pan. Pour boiled water on the bulgur until it is
covered by water and leave for 15 minutes. Add all the ingredients and
mix them.
Serve warm.
ISRAEL
KNEYDELACH
(Soup dumplings made from rice krispies)
Ingredients:
• 3 tablespoons of fried onions
• 4 tablespoons oil
• 1¼ cups of rice krispies ground in a
food processor (the quantity is after
the processor)
• 1 cup boiling water
• 2 eggs
• 1 teaspoon chicken soup powder
• ½ teaspoon salt
• ¼-½ teaspoon black pepper (to taste)
Place the ground rice krispies in a bowl and pour the hot water over them.
Add the onion, oil, eggs and seasoning. Mix everything with a wooden spoon or in
a mixer. Boil a large quantity of hot water in a large pot, add a teaspoon of salt
and a little soup powder. Oil your hands with a little oil and form ping-pong sized
balls. Cook the dumplings about 10-15 minutes in the boiling water. Turn the
dumplings once in a while. Remove with a slatted spoon to a sieve. Serve in hot
soup. Can be kept in the refrigerator for a number of days.
CHOPPED LIVER
(Side dish)
Ingredients:
• 1/2 kilo chicken livers (can be prebroiled for kosher livers)
• 5 eggs
• 2 medium onions + 1 medium onion
• Salt, pepper, garlic powder to taste
• 4-5 tablespoons canola oil
• 2 tablespoons canola oil for frying
Cook the eggs until hard boiled. Chop 2 medium onions coarsely and fry until
golden. While the onions are frying, coarsely chop the third onion. Remove from
frying pan leaving the oil in the pan, and set aside. In the same frying pan, fry
the livers on both sides until fully cooked. Transfer livers (with remaining oil),
cooked and raw onions and hard boiled eggs to food processor, along with
remaining canola oil. Process until smooth and add salt, pepper and garlic powder.
HUMMUS
(Appetizer)
(optional)
1 cup dry chick peas Optional toppings:
(garbanzo beans)
• Olive oil
1 tsp salt
• Paprika
4 Tbs tahini
• Zatar (a middleJuice from one lemon
Eastern spice blend)
(about 2 Tbs)
• Parsley
3 garlic cloves, minced • Whole cooked chick
1/2 tsp cumin
peas
Ingredients:
•
•
•
•
•
•
Soak the chick peas in cold water for a few hours or overnight. Salt the
water and simmer the chick peas for a few hours, until soft. While the chick
peas are still warm, spoon them into a food processor along with the rest of
the ingredients. Blend to a smooth paste, adding enough of the liquid from
the chick peas to make a smooth paste. Add toppings as desidered. The
easiest topping is a bit of drizzled olive oil and a sprinkling of paprika.
Variations can be made with cumin, zatar, parsley and whole chick peas.
BLINTZES
(Pancakes)
Ingredients:
• 6 eggs lightly beaten
• 1 cup potato flour (starch)
mixed with 1 cup water
• 1 tablespoon oil
• Pinch of salt
• Oil for frying
Cook instructions:
Mix starch very well with the water (to prevent lumps). Add beaten
eggs, oil and salt. Transfer to pitcher for easy pouring. Fry thin layers
on medium-high flame in a large frying pan that is lightly coated with
oil. Stir mixture occasionally to prevent starch settling. Eat blintzes
with various fillings, or roll up (2-3 together) and shred thinly for use
as noodles. Traditional blintz fillings: sweet cheese, potato, mushroom.
GEFILTE FISH
(Boiled Fish Patties)
Ingredients:
• 500 grams ground fish (Carp or silver carp.
If you want to upgrade, use half carp and
half gray mullet)
• 4 onions, finely chopped
• 1 egg
• 1 carrot, grated
• 4 tablespoons of GF rice krispies, chopped
• Salt, black pepper, a pinch of sugar
• 2 onions, chopped
• A little oil
• 1 carrot cut in rounds
• Salt, black pepper
• About 1½ liters of water
Mix the patty ingredients and create patties (they should be oval in shape). Boil all of
the ingredients for the sauce in a saucepan. Gently place the patties in the boiling
sauce (make sure the sauce is boiling when placing each patty). After all the patties
have been placed in the sauce, cook on a low flame for about two hours. Remove the
patties from the saucepan and let cool. Garnish with a slice of carrot on top of each
patty.
EGYPT
WARAH ENAB
(Main dish)
Ingredients:
•1 cup whole or white
basmati rice
•2 large tomatoes,
chopped
•1 medium onion, chopped
•¼ cup parsley, chopped
•1 tablespoon vegetable
oil
•juice of 1 lemon
•½ teaspoon salt
•¼
teaspoon pepper
•¼ teaspoon of spices
mixed
•1 box of 500 g vine
leaves
•1 cup of tomato sauce
•2 cups water
•carrots sliced (enough
to cover the bottom of
the pot)
Mix all ingredients in a large bowl, except for the grape leaves, tomato sauce,
water and carrots. Put vine leaves with the rough side up, one at a time, on a
large flat floor. Spread a spoonful of the mixture onto the leaf to the stem. Roll
up the vineleaves. Cook the sliced carrots in water until they are tender and then
use them to cover the bottom of a large saucepan. Place a layer of stuffed leaves
on the carrots so to make a tight base. Put tomato sauce and water over each
layer and bring to boliling. Reduce heat and keep the vineleaves rolls pressed
using a shallow plate. Cover the pan with a lid and simmer for 40-45 minutes.
Serve hot.
FOOL NABED
(Fava Bean Soup)
Ingredients:
• 1 cup dried fava beans (or 4 cups canned
fava or broad beans)
• 1/2 teaspoon cumin
• 1 garlic cloves, crushed
• 1/4 cup olive oil
• 1/8 cup lemon juice
• 1 tablespoon fresh parsley, finely
chopped
• 1/2 to taste water, used to soak fava
beans
Soak fava beans overnight. Drain fava beans and save water. Peel the skins from the fava
beans and place the beans in large saucepan. Measure 6 cups of soaking water and add to the
fava beans. Bring to a boil on medium high heat. Reduce heat to medium and cook for 45
minutes, or until beans are soft. Once beans are tender, remove beans from heat and puree
in a blender. Return pureed fava beans to saucepan and bring to a boil. Add water if needed.
Stir in cumin, garlic, lemon juice and olive oil and bring to a second boil. Simmer for 5
minutes. Serve in a bowl and sprinkle parsley on top.
FALAFEL
(Appetizer)
Ingredients:
• 1 cup dried chickpeas or 16 oz. can of
chickpeas or Fava beans (fool )
• 1 large onion, chopped
• 2 cloves of garlic, chopped
• 3 tablespoons of fresh parsley, chopped
• 1 teaspoon coriander
• 1 teaspoon cumin
• Salt and Pepper
• Oil for frying
Place dried chickpeas in a bowl, covering with cold water. Allow to soak overnight. Omit this
step if using canned beans. Drain chickpeas, and place in pan with fresh water, and bring to a
boil for 5 minutes. Let simmer on low for about an hour. Drain and allow to cool for 15 minutes.
Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in medium bowl.
Mash chickpeas, ensuring to mix ingredients together. You can also combine ingredients in a
food processor. You want the result to be a thick paste. Form the mixture into small balls,
about the size of a ping pong ball. Slightly flatten. Fry in 2 inches of oil at 350 degrees until
golden brown (5-7 minutes). Serve hot.
OVEN BAKED WHOLE CHICKEN
AND VEGETABLES
Ingredients:
•
1 whole chicken
•
2 tablespoons olive oil
•
2 tablespoons balsamic
vinegar
•
1 tablespoon mustard
•
1 teaspoon ground coriander
•
1 teaspoon rosemary
•
1 teaspoon ground sumac
•
1 red onion, cut into thin
slices
•
•
•
•
•
•
•
•
•
5 garlic cloves
salt and pepper
butter, optional
2 tablespoons tomato paste
1/2 cup water
carrot and potatoes
green beans
colored bell pepper
2 thin sliced tomatoes
Cut the onion to very thin slices and lay it flat in the cooking pan. Cut the chicken open, lay it
flat above the onion. In a separate bowl mix all the above ingredients, and stir well. Add the
mixture to the chicken slowly, make sure every part is covered well with the paste. Wrap the
pan with plastic laminate and place it in the fridge over night, but the longer you marinate, the
tastier it gets. You can add vegetables any kind you prefer and put it under the chicken so that
it absorbs the taste of the spices during cooking. Add the water to the tomato paste and stir
well, and add it until the vegetables under the chicken are partially covered with it so it
doesn't get dry, but don‘t cover the chicken with water. After that add a very thin slice of
butter to the chicken top. Add some of the sliced tomatoes to the top of the chicken, you can
squeeze the tomatoes over the chicken. Heat the oven to 200 degrees Celsius. Put the chicken
there for 30 minutes or until it is pink. Reduce the heat to 180 degrees. Leave it for 60
minutes, or until it does't have any fluids when you press with the fork.
KUSHERIE
(Egyptian rice and lentils)
Ingredients:
•
Rice and Lentils
•
2 tablespoons oil
•
1 1/4 cups lentils
•
3 cups boiling water (or
stock)
•
1 teaspoon salt
•
1 dash pepper
•
1 1/2 cups rice
•
1 cup boiling water (or stock)
•
3/4 cup tomato paste
•
3 cups tomato juice (or
tomato sauce or pureed
tomatoes)
•
•
•
•
•
•
•
•
•
•
1 green pepper, chopped
1/2 cup celery leaves,
chopped
1 tablespoon sugar
1/2 teaspoon salt
1 teaspoon cumin
1/4 teaspoon cayenne pepper
(or crushed chilis to taste)
Browned Onions
2 tablespoons oil
3 onions, sliced
4 garlic cloves, minced
In a large heavy saucepan over medium heat, brown lentils in 2 Tbsp oil, about 5 minutes,
stirring often. Add the 3 cups boiling stock and the salt and pepper. Cook uncovered 10
minutes over medium heat. Stir in the rice and 1 cup stock. Bring to boil, reduce heat,
cover and simmer 25 minutes without stirring. Meanwhile make sauce: Heat all the sauce
ingredients together in a medium saucepan. Bring to boil, reduce heat, cover and simmer
20-30 minutes. To make browned onions, heat oil in a small skillet. Saute onions and garlic
over medium heat till browned. To serve, put rice lentil mixture on a platter, pour tomato
sauce over and top with browned onions.
LYBIA
MB'ATTEN
(Stuffed-potato sandwich)
Ingredients:
•
• 500g of minced
meat (beef or
•
lamb)
• two bundles of
•
spring onion
• 4 cloves of garlic •
(ground into paste)
• 4 jalapeno,
•
stemmed then
minced
•
teaspoon of salt,
pepper
teaspoon of hot
chili peppers
2 teaspoon of
turmeric
a touch of
cinnamon
½ cup of tomato
paste
1 egg
It is made slicing potato lengthwise into thin slices (about 3mm thick)
but keeping each two slices joined together at the base, to form a
sandwich, which will be stuffed with minced meat and herbs and then
fried. The remaining mix of meat and herbs can be flattened into small
burgers, dipped into white flour and then fried to make Kofta.
SLATHA
(Cold dish)
Ingredients:
• 1 onion;
• 5 tomatoes;
• 1/2 cucumber;
• Green olives;
• One green chili pepper;
• Salt, olive oil, lemon juice;
Cut one onion very thinly , chop five tomatoes into six segments each, cut
half cucumber into small cubes, throw in a handful of pitted green olives,
cut one fresh green chili pepper into small pieces, add a pinch of salt, 3
tablespoons of olive oil, and about half a cup of water. Mix well by hand,
squeezing the tomatoes and the vegetable to release some of the flavour
into the water (but not to much as to mush up the contents), squeeze a bit
of lemon and serve.
SHORBA
(Meat soup)
Ingredients:
• One onion;
• Garlic;
• Meat (beef or
lamb);
• Spices
(turmeric, chili,
salt, a bit of
curry powder,
and a
•
•
•
•
•
•
teaspoonful of
sugar);
Tomato puree;
Corn kernels;
Chickpeas;
Parsley;
Olive oil;
Lemon;
Fry finely-cut large onion and garlic in ghee until golden brown; add the
meat cubes (beef or lamb), spices, tomato puree and water, then cover
and simmer for about 40 minutes until the meat is cooked. Add in boiled
corn kernels and cooked chickpeas and cook for 15 minutes until corn is
cooked. Chop a bit of fresh parsley and crush one clove of garlic and mix
with olive oil and add to the mixture just before removing from the ring.
Serve with lemon wedges, raw chopped parsley (sprinkled at the top).
TAJEEN
(Main dish)
Ingredients:
• Potatoes;
• 2 onions;
• Mince meat;
• Garlic;
• Chili;
• Turmeric
•
•
•
•
Salt;
Curry powder;
Eggs;
Mozzarella
cheese;
Peel and cut potatoes into thick slices, boil until cooked, crush, and
spread in a "tajeen" (a baking tray). Fry thinly-chopped two onions until
brown, and add the mince and cook for a few minutes, then add the
crushed garlic and spice up with chili, turmeric, salt and curry powder,
and stir and simmer until cooked. Remove and spread on a large plate
and leave to cool. All the ingredients cold, add to the potatoes and mix
in the beaten eggs and bake for 20 minutes at mark 180. Finally, take
out from the oven, sprinkle some mozzarella cheese on top and bake for
a further 15 minutes until the dish is covered with a light golden crust.
TUNISIA
TAJINE
(Main Dish)
Ingredients:
• 200 gr. Peas
• 12 eggs
• 200 gr. chicken breast
• 100 gr. ripe cheese
• 200 gr. of melted cheese
• Onion
• Salt, pepper and kop kor (spice like
saffron, which does take a yellowish
color)
Cut the chicken into pieces. In a nonstick pan, saute the onion in olive oil and brown
the meat. Put two cups of cold water and add peas, salt, pepper and kop kor. During
cooking for 15 minutes, add the eggs in their shells, in order to make them firm. At
the end of cooking to cool the contents. Break the eggs and cut them into small
pieces. Chop the chicken well. Cut the various cheeses into small pieces. In a medium
container mix well with the remaining raw eggs. Spread the mixture obtained in a
large non-stick pan. Put the pan in a preheated oven and cook for half an hour at 180
degrees. Let cool and cut into squares.
RICE OF DJERBA
(Main Dish)
Ingredients:
•
half kilo of basmati rice unflavoured
•
half kg. spinach
•
200 gr. of peas
•
150 gr. tomato doubly concentrated
•
white onion
•
200 gr. of meat (chicken or veal to
taste)
•
Spices: Tebel and corcop (like saffron
spice that makes hiring a yellowish
color)
Use a large pot to steam. Cut the onion into small pieces, then pour into the pan and combine with
the rice. Start steaming adding, always in the pot, spinach and peas and stir thoroughly. Then add
half a tablespoon of Tebel and Corcop and salt to taste. Again put the tomato paste and meat that
has been cut into very small pieces. Cook for about an hour, with very high fire, with the technique
of steaming. Should always turn the rice in order to achieve uniform cooking of all ingredients.
Serve hot.
CHAKCHUKA
(Side Dish)
Ingredients:
• Two or three peppers
• Three tomatoes, onion, garlic
• 4 eggs
• 1 glass of water (or two if you want more
sauce)
• 4 tablespoons of olive oil, salt, pepper,
paprika, tabel.
Cut the onions and garlic. Fry in a pan with olive oil over medium heat. Meanwhile, cut the tomatoes
including seeds and add onions. Boil a little more than 10 min. Add the spices (Table salt, pepper,
paprika) and a glass of water, if you want to have more sauce, add 1 cup extra. Take the peppers
cleaned of seeds and cut into small pieces. Add the peppers in the sauce. Simmer for 10 minutes.
Season with salt. Then add the eggs without the shells one at a time. Serve warm.
KAFTEJI
(Side Dish)
Ingredients:
•
•
•
•
•
•
•
•
1.5 kg of potatoes
1.5 kg of fresh ripe pumpkin
1.5 kg of fresh tomato sauce
150 gr. of hot peppers
150 gr. of sweet peppers
3 tablespoons chopped fresh parsley
8 eggs
salt
Peel the potatoes and fry them in a circular shape. Once fried rest on a plate covered with
napkins and storing it in a large container. Cut the pumpkin into pieces small enough and you
fry. Same procedure. It folds away later in the container along with the potatoes. At this
point cut the peppers (sweet and spicy) in half lengthwise, but do not divide the parties, and
remove the seeds, they are salted and fried. Halve the tomatoes and fry. Once cooled,
peppers and tomatoes are peeled and placed in the container completely with the potatoes and
squash. Fry the eggs and add the chopped parsley, then mix thoroughly. To mix the
ingredients use two knives long enough and keeping them crossed, use them as scissors to chop
everything; we should not find a compound too homogeneous. The kafteji is ready and can be
served warm or at room temperature.
LAMB COUSCOUS
(Main Dish)
Ingredients:
•
900g/2lb Shoulder or leg
of Lamb, cubed
•
2 Large Onions, chopped
•
4 tbsp Olive Oil
•
2 tbsp Tomato Paste
•
2 teasp Harissa (or more
to taste)
•
3 Garlic Cloves, crushed
•
Salt
•
2 small Capsicums (sweet
pepper), chopped
•
2 Turnips, chopped
•
•
•
•
•
•
•
4 Carrots, chopped
400g/14oz Potatoes,
diced
Water
To serve
400g/14oz Corn
Couscous, cooked (care
for Corn !)
Freshly chopped Parsley
2 Lemons, cut into
wedges
Heat the oil in a large saucepan, add the lamb and onions and brown on all sides.
Add the tomato paste and Harissa and cook for 5 minutes stirring constantly.
Add the peppers mixing well then reduce heat and simmer for 15 minutes. Add
the remaining vegetables plus enough water to cover by 7.5cm/3 inches and
continue to cook for a further 1 hour. Serve over the cooked couscous garnished
with the chopped parsley and lemon wedges.
ALGERIA
CHAKCHOUKA
(Side Dish)
Ingredients:
•
3 tablespoons of •
Olive oil
•
1 to 2 tablespoons •
of Paprika
•
•
Onion, thinly sliced
•
1 Garlic, minced -- •
2 to 3 cloves
•
3 Tomatoes,
peeled, seeded and
diced
2-3 Green and red
peppers, diced
1 cup of Water
Salt and pepper to
taste
4 Eggs (optional)
Cooking instruction:
Heat the oil in a deep skillet over medium flame. Stir in the paprika and cook slighly to color
the oil, about 10 to 15 seconds. Add the onions and garlic and sauté until the onions are
translucent and wilted but not browned, about 5 minutes. Add the tomatoes and cook for 3
to 4 minutes to reduce down a little bit. Add the peppers, water and salt and pepper and
bring to a boil. Reduce the heat to low, cover and simmer for about 10 minutes. Add more
water as needed to keep it from drying out. Using a spoon, form four small indentations in
the simmering peppers to hold the eggs. One by one, crack the eggs into a small bowl and
slip each from the bowl into an indentation. Cover and simmer for another 10 minutes or so
until eggs are cooked through.
HARIRA
(Soup with meat and vegetables)
Ingredients:
•
•
1/4 cup of Olive oil
•
1 pound of Lamb, cubed •
for stews
•
•
1 large of Onion,
chopped
•
•
2 stalks of Celery,
•
chopped
•
1 teaspoon of Turmeric •
•
1 teaspoon of Cinnamon
•
1/2 teaspoon of Ground •
ginger
•
1/4 teaspoon of Nutmeg •
•
1 big pinch of Saffron
2 cups of Tomatoes,
chopped
2 quarts of Water
2 cups of Chickpeas,
cooked and drained
1/2 cup of Lentils
Salt and pepper, to
taste
1/2 cup of Cilantro,
chopped
1/2 cup Parsley,
chopped
2 lemons, cut into
wedges
Heat the oil in a large pot over medium-high flame. Add the lamb and brown on all sides.
Remove the meat to a plate and set aside. Reduce heat to medium and add the onions and
celery. Sauté until the onions are translucent, 4-5 minutes. Add the spices and sauté for
another 1-2 minutes. Stir in the tomatoes and cook for 3-4 minutes. Finally pour in the stock
and return the meat to the pot. Bring to a boil, then reduce heat to medium-low and simmer
for about 45 minutes. Add the chickpeas, lentils, salt and pepper and simmer for another 20
minutes, or until the lentils cooked through and tender. Adjust seasoning, stir in the cilantro
and parsley and serve with lemon wedges for each diner to squeeze into their stew as desired.
MAKROUD EL LOUSE
(Cookies)
Ingredients:
• Almonds, whole, blanched, 1 1/4 pound
• Sugar,1 cup
• 2 Eggs, beaten lightly
• 2 cups of Water
• ½ cup of Sugar
• Orange flower water,1 tablespoons
• Powdered sugar, 3 cups
Preheat oven to 350°F. Place the almonds and sugar in a food processor and process
until the almonds are finely pulverized. Make a well in the center of the almonds and
stir in the eggs until the dough starts to come together. Cut the dough into 4 equal
portions. Roll one portion out into a rope about 3/4 inch in diameter. Flatten the rope
to about 1/2-inch thickness. Cut the rope on a diagonal into 1-inch pieces. Repeat
with the remaining dough. Bake cookies for about 12 to 15 minutes. Remove to racks
and cool completely. While the cookies bake, bring the water and 1/2 cup sugar to a
rapid boil in a saucepan over high heat. Stir to dissolve sugar and let boil for 10 to 15
minutes. Remove and cool to room temperature. Stir in the orange flower water. Put
powdered sugar in a large bowl. To finish, dip each cookie first in the sugar syrup to
wet. Then toss each cookie in the powdered sugar to coat well.
MAROCCO
TAJINE
(Main dish)
Ingredients:
• 1 kg of beef
• 500 grams of peas
• ginger (preferably fresh)
• saffron
• 100 grams of black olives
• 1 onion
• pepper
• salt
• 2 tomatoes
• extra virgin olive oil
Reduce the beef into chunks and place in a pan. Add the chopped onion and
ginger. Sprinkle with extra virgin olive oil, ground pepper and add the
saffron and salt. Cover with water and bring to a boil. At this point, lower
the heat and simmer for an hour and a half. Now you can combine the
chopped tomatoes, peas and olives. Mix everything and cook another 10
minutes, or until the peas are cooked.
CORN COUSCOUS WITH LAMB
& VEGETABLES
(Main dish)
Ingredients:
•2 quarts water (or
beef broth) + 2 cups
to use during couscous
procedure
•1 large yellow onion,
chopped
•1 large tomato, diced
•4 lbs lamb shoulder
or lamb shank, cut
into 2-inch pieces
•1 small bouquet
parsley, approximately
1/2 cup
•1/2 cup olive oil
•1/2 tsp saffron
•1/2 tsp ground ginger
•Salt, to taste
•1 TBS black pepper
•24 ounces of corn
couscous
•1 pound green and
yellow zucchini cut in
half lengthwise
•1 pound baby carrots
•1 pound potatoes, any
kind, peeled and cut
into quarters
•1/2 head cabbage,
diced
•1 pound peas, fresh
or frozen
•2 rutabagas, peeled
and diced
•2 large turnips,
peeled and cut into
quarters
•1/2 cup butter,
softened
Put broth in the couscousiere pot, add the onions, tomatoes, meat, parsley, olive oil, saffron, ginger and salt and
pepper. Boil on medium high heat for 5 to 10 minutes. Put the keskes on top of the pot and add couscous slowly. Let
the couscous steam for 1/2 hour. After steam starts coming up, take the couscous out of keskes and transfer into
a large bowl. Break up any clumping grains of couscous with wooden spoon, and cool for a few minutes. Sprinkle 1/2
cup to 3/4 cup cold water on the couscous while it is in the bowl, to make the grains larger and soft. Return to heat
and steam for another 30 minutes. Remove the couscous from the pot and transfer to the large bowl. Again, break
up any clumps and sprinkle with 1/2 cup to 3/4 cup of water. Remove the meat from the couscousiere, cover and
set aside. Add vegetables to the couscousiere and return the couscous to the keske and place in the couscousiere.
Cook the vegetables and the couscous for 30 to 45 minutes on medium high heat. After the vegetables and
couscous are all fully cooked, remove the couscousiere from heat. Return the couscous to a large bowl and add
butter. Place the couscous on a platter, forming a hole in the middle of the couscous. Place meat in the hole and top
with vegetables. Put sauce around sides of the platter. Serve guests additional sauce in small bowls.
CORN COUSCOUS WITH
SPICY SHRIMP AND PEAS
(Main dish)
Ingredients:
•
Corn couscous
•
•
1 lb fresh shrimp,
veins removed and
•
tails off
•
•
1 tsp harissa
•
•
1 Tbsp crushed garlic
•
2 tomatoes pureed
•
2 Tbsp grapeseed or •
olive oil
2 cup fish or
vegetable stock
2 tsp cumin
1 tsp salt
palmful of chopped
parsley and cilantro
(mixed)
1/2 cup fresh or
frozen peas
Before steaming the first time, spread the grits out into a large bowl and added 1/4 to 1/2 cup of
salt water and separated the grains as much as possible. Fill the bottom of the couscousierre halffull of water. Transfer the corn grits to the top of the vessel and turn the stove temperature to
high. Cover the top of the pot with a lid and leave alone for about 20 minutes. At this point check
the grains. If they feel dry then remove and pour back into the bowl you originally used. Add more
of the salt water and continue the process the same way you did the first time, taking care to
separate the grains as much as possible. Just as with traditional couscous you will steam the grits
3 times. The sauce for this couscous is really very simple. In a large skillet heat the oil and add
the garlic. Once softened, pour the pureed tomato, cumin, salt, and harissa, parsley and cilantro to
the pan and mix well. Slowly pour the stock into the tomato sauce and bring the heat up. Once the
sauce is bubbling the shrimp and peas can be added. It will only take a few minutes for the shrimp
to cook and peas to warm through. The sauce should have a thinner consistency. Remove your corn
grits once their final steaming is done, and pour into a large serving dish. Use your fingers or a
fork to separate the grains as much as possible. Top with the shrimp and sauce. Serve immediately
with a large spoon for each diner.
SPAIN
PAELLA
(Main dish)
Ingredients:
•
200 grams of
•
olive oil
•
1.5 liters of
water
•
•
500 grams of rice
•
•
150 grams of
chicken
•
•
150 grams of
rabbit
•
•
100 gr of tomato
triturated
50 g green beans
(Judías verdes
anchas)
25 grams of
beans (garrofón)
snails without
shells
saffron
chili
Preparing paella is quite long because it requires the alternation of a high heat for
long periods on a very low heat, the stove should also be very large to embrace the
whole pan. Put the oil in the pan and make sure the pan is perfectly straight and light
the fire; when the oil is hot put the chicken and rabbit and turn every 2 minutes;
when the meat is cooked add the vegetables. Fried the vegetables, we also keep the
tomato and the sauce without ever stopping to shoot; add enough water to prepare
for rice. The water seems to be one of the key ingredients of paella in fact it is
recommended not to use mineral water or add some 'baking to give it body. Put the
saffron, snails and salt; when the water is at boiling point raise the flame for 5
minutes and then again half an hour with the medium heat. Add water to compensate
for evaporation. After this half hour stir up the heat and add the rice and cook 10
minutes. Lower the heat and let simmer until the rice is cooked.
ZARZUELA
(Fish Soup)
Ingredients for 6 people:
•
•
•
•
•
•
•
•
•
•
500 grams of clams
500 gr hearts Sea
400 g Cuttlefish
12 Scallops without shells
6 fresh Norway lobster
3 Lemons
1 kg Tomatoes
2 large onions
6 cloves of garlic
1 fresh chili
•
•
•
•
•
•
•
•
•
1 slice (about 100 grams)
of raw ham
1 dl olive oil
100 gr ground almonds
3 sachets of saffron
4 bay leaves
1 sprig of thyme and
rosemary
1/4 liter dry white wine
The juice of half a lemon
Black pepper, salt.
Blanch the tomatoes, peel and remove the water and all the seeds, then chop finely.
Peel the onions and garlic and chop finely. Remove the seeds inside the chili, wash
and slice finely. Dice the ham also. Heat the oil in a large pot, brown the garlic, onion
and chili, then add the diced ham. After a few minutes add the tomatoes, and
simmer for about ten minutes. Add the almonds, saffron, bay leaf, sprig of thyme
and the rosemary. Sprinkle with white wine and lemon juice. Season to taste with
salt and pepper, then after a few minutes, add about half a liter of water. Bring to a
boil, then cover the pan and simmer for about 15 minutes. Put the mussels to the pan,
cover and cook another 5 minutes, leaving open the shells thoroughly (remove the
ones that did not open). Cut the squid into rings, then add them to the pan with the
scallops and the Norway lobsters (gutted). Cover and simmer another 10 minutes
over low heat. Serve with lemon wedges.
TORTILLA WITH POTATOES
AND ONIONS
(Main Dish)
Ingredients:
• 2 onions;
• 4 large potatoes;
• Olive oil;
• 6 eggs;
• Vegetables mixed
(tomatoes, carrots, fennel,
rocket)
Slice two onions very finely. Peel and thinly sliced 4 large potatoes. Place the
potatoes and onions in a large pan and fry them. Add 250 ml of oil. When it is hot
dip the vegetables. Immediately, shuffle, lifting and turning them. Cook over
moderate heat for 20-25 minutes or until they are soften. The vegetables should
not take color and it is important to mix them often (lifting, otherwise it will break
the potatoes). Transfer the vegetables in a colander to recover oil. Set aside 4
tablespoons of oil to cook the tortilla. Beat 6 eggs and pour the vegetables. Add
salt and pepper. Let stand for 10-15 minutes. Put a pan on the stove and add in the
oil that you left aside. When it is hot, pour the vegetables. Count to 10 and lower
the heat to a minimum. Cook the tortilla for 10-15 minutes. Then or the turn and
cook for another 5 minutes on the other side.
FRANCE
DAUBE
(Stewed meat)
Ingredients:
•
1 kg of beef, cut
into large cubes
•
2 onions
•
2 carrots
•
3 cloves of garlic
•
celery
•
200 g of
mushrooms
•
5 tomatoes,
peeled and
chopped
•
•
•
•
•
•
thyme, bay leaf,
parsley
5 tablespoons of
extra virgin olive
oil
1 glass of red
wine
grated Parmesan
cheese
1 small glass of
brandy or grappa
salt and pepper
In a saucepan, fry the onions in a little oil cut into quarters, carrot slices, garlic
cloves, the celery into pieces and the bouquet garni. Unite, then, the meat and after
10 minutes, the tomatoes. Sprinkle with red wine, one of brandy and water to cover
the meat, salt and pepper properly. Cook over low heat for two hours. Add the
mushrooms and cook for another hour. Degrease the sauce before serving. If you
like, sprinkle with lemon juice or flavored with grated cheese.
SOUPE À L’OIGNON
(Onion Soup)
Ingredients:
• 500 gr white onions
• 80 grams of butter
• 40 g of potato starch
• 1 liter of broth
• 100 grams of grated gruyere
• salt
• pepper
Prepare the vegetable broth or melt a nut in a quart of boiling water. Peel the onions and
cut them into slices and let dry onions in a large saucepan with butter. Cover the onions and
cook over low heat for 10 minutes then add potato starch and continue stirring until is fully
absorbed. Add half of the broth and simmer for 30 minutes over medium heat, with a lid,
gradually adding the remaining broth.
Remove the lid, add salt then let it dry onion soup for a few minutes. Put onion soup now in
bowls. Sprinkle with plenty of Swiss cheese and pepper. Place the bowls in the oven at 220
° C with grill and let cook au gratin for a few minutes, remove from oven and serve hot .
RATATOUILLE
(Stewed Vegetables)
Ingredients:
•
2 eggplants, long
and narrow
•
2 medium zucchini
•
1 red and green
peppers 1 mediumsmall
•
2 white onions
•
Red tomatoes 500
gr
•
•
•
•
•
•
•
2-3 cloves garlic
salt
Pepper to taste
2 sprigs thyme
2 bay leaves leaves
Some basil leaves
for garnish
6 tablespoons olive
oil
Heat the oil in a pan over a medium heat. Add the onions and garlic, and cook for 3
minutes. Stir in the courgettes, peppers and aubergines, and cook for a further 5
minutes until lightly coloured. Add the tomatoes and herbs, cover and cook over a
low heat for 30-35 minutes until the vegetables are tender. Season and sprinkle
with chopped basil.
Omelette with shrimp
(Main dish)
Ingredients:
• 3 ripe tomatoes
• 8 eggs
• 500 grams of shrimp
• 1 clove of garlic
• 1 tablespoon chopped parsley
• salt and pepper
• 3 tablespoons extra virgin olive oil
• 50 grams of butter
• the juice of one lemon
In large nonstick skillet, melt butter over medium heat. Add pepper; cook and
stir for 3 to 4 minutes, until crisp-tender. Meanwhile, in large bowl, beat
eggs with water, salt and pepper. Add egg mixture to pan. Cook for 2
minutes. Continue cooking, lifting egg mixture to allow uncooked portion to
flow underneath. When eggs are almost set but still glossy after about 4
minutes longer, top with shrimp and cheese. Cover and cook for 3 more
minutes, until cheese melts. Fold omelet and serve immediately.
THE MEDICEL NETWORK
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Coordinator: Luigi Greco - European Laboratory for Food Induced Diseases (ELFID) , Naples, ITALY
Giuseppe Magazzù, Dip. Scienze Pediatriche, Università di Messina, ITALY
Dusanka Micetic-Turk, University Medical Centre Paediatric Dpt Ljubljanska, Maribor, SLOVENIA Abu-Zekry Mona,
Zrinjka Mišak, Referral Center Pediatric Gastro. and Nutrition, Children's Hospital Zagreb, Zagreb, CROATIA
Terzic Selma, University Clinical Center Tuzla, Children's Hospital BOSNIA HERZEGOVINA
Djurisic Veselinka Lola Clinical Center of Montenegro Ul.Ljubljanska bb, Podgorica, MONTENEGRO
Virtut Velmishi, Gastrohepatology of University Hospital Center "Mother Tereza" Tirana, ALBANIA
Roma Eleftheria, Aghia Sophia Children’s Hospital, Athens, GREECE
Kansu Aydan, School of Medicine Ankara University, Ankara, TURKEY
Panayiota Nikolaou, Gastroenterology & Hepatology Center, Lefkosia CYPRUS
Attard M Thomas, Univ of Malta, Med School, Guardamangia, MALTA
Barada Kassem American University of Beirut Medical Center , Beirut – LEBANON
Ranaan Shamir Medical Center of Israel Tel Aviv University, Sackler School of Medicine ISRAEL
Basir Maryam Palestinian Medical Complex, PALESTINE
G.I. Unit, Children’s Hospital, Cairo University, Cairo, EGYPT
Asaad Assiri, Faculty of Medicine King Khalid University Hospital King Saud University, Riyadh SAUDI ARABIA
Mongi Ben Hazir
Mongi Slim's Hospital, TUNISIE
Bouziane-Nedjadi Karim Clinique Amilcar Cabral, Oran , ALGERIA
Abkari Abdellak - Centre Hospitalier Universitaire de Marrakech, MAROCCO
Bilbao Josè Ramon, Immunol Laboratory, Hospital de Cruces, Bilbao, SPAIN
Hugot Jean Pierre, Hôpital Paul Brousse, Villejuif, Paris, FRANCE
•
Gastronomic travellers: Luca Astarita, Andrea Smarrazzo, Luigi Greco

Cook instructions - Mediterranean Network for the management of

Transcription

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