Healthy Recipes for Everyone by Melike Akkaya

HEALTHY RECIPES FOR EVERYONE

CONTESTS BREGEAL Project Summary.........................................2 KRAAL Project Summary.............................................4 Liceul GEP Romania Project Summary......................6 Water Patty....................................................................8 Celery Salad...................................................................9 Strawberry Frozen Yoghurt.......................................10 Yoghurt........................................................................11 Pumpkin Yogurt Brownies........................................12 Carrot Walnut Cookies...............................................13 Leaf Rolls....................................................................14 Rice Puding................................................................15 Pumpkin Muffin.........................................................16 Banana Bread.............................................................17 Vegatable Omlette.....................................................18 Turkish Coffee............................................................19 Spinach Artichoke Stuffed Peppers.........................20 Purslane Salad...........................................................21 Leafy Salad With Walnuts.........................................22 Mixed Salad................................................................23

Banana and Cocoa Oat.......................................................24 Sweet and Sour Tomato Salad..........................................25 Fruit Salad..........................................................................26 Lentil Soup.........................................................................27 Meatball..............................................................................28 Menemen............................................................................29 Mustard Maple Salmon.....................................................30 Tomato and Basil Poached Fish.......................................31 Potato Salad.......................................................................32 Wheat Salad........................................................................33 Shepherd Salad..................................................................34 Sesame Butterflied Chicken..............................................35 Ice Tea.................................................................................36 Quick Sauteed Spinach.....................................................37 Buttered Leeks...................................................................38 Artichoke............................................................................39 Tomato Soup......................................................................40 Ayran...................................................................................41 Semolina Dessert..............................................................42

s e p i c e r y h t l e a n e o H y r e v e B r R EGEA o f L

We had a project about healthy recipes. We used some web2 tools during our project. We made new friends,we communicate with our partners, we had a great time, we learned healthy recipes and we said yes to healthy life!

During our project,we did seminars, we organised a "Healthy Recipe Day", we explained vegetables, dried nuts and fruits, we prepared boards, we made logos, posters etc.

With this project, we developed our English and completed our project with the happiness of working as a team and fulfilling our responsibilities. Also, we got the title "E-Twinning School" which few schools have received.

S E P I C .A.L E A R . R . Y K H T L HEA PLATFORM A S R E F F O G ETWINNIN E N RS, HEAD E O H C Y A E T R ( F E F FOR STA , FOR EV ARIANS, ETC.)

R TEACHERS, LIB OOL IN ONE OF H C S A IN G IN WORK COUNTRIES N A E P O R U E THE UNICATE, M M O C O T , D INVOLVE , DEVELOP COLLABORATE SHORT, IN , D N A E R A H PROJECTS, S OF THE MOST T R A P E B D N FEEL A OMMUNITY C G IN N R A E L EXCITING IN EUROPE.

THE MAIN CONCEPT BEHIND ETWINNING IS THAT SCHOOLS ARE PAIRED WITH ANOTHER SCHOOL ELSEWHERE IN THE EUROPE AND THEY COLLABORATIVELY ALSO DEVELOP A PROJECT, KNOWN AS ETWINNING PROJECT.

The two schools then communicate using the Internet (for example, by email or video conferencing) to collaborate, share and learn from each other. eTwinning encourages and develops ICT skills as the main activities inherently use information technology. Being 'twinned' with a foreign school also encourages cross-cultural exchanges of knowledge, fosters students' intercultural awareness, and improves their communication skills.

ETWINNING ENAB LES SCHOOLS TO COMMUNICATE A ND SOCIALIZE. THROUGH ETWIN NING, WE HAVE THE CHANCE TO COM MUNICATE INTERNATIONALL Y. THEREFORE, O UR ENGLISH IS IMPR OVING AND OUR COMMUNICATION WITH OUR PARTNERS IS ST RENGTHENING. BECAUSE OF THIS PROJECT, WE LEARN ABOUT HE ALTHY FOODS AN D ADAPT THEM TO OUR LIVES.

EATHEALTHY FEELHEALTHY BEHEALTHY

EAT WELL, LI VE

WELL!

IN THE MEANTIME, WE HAVEN'T FORGOTTEN OUR RESPONSIBILITY GIVEN TO US. WE HAVE THE CHANCE TO GET TO KNOW OTHER SCHOOLS AND INTRODUCE OUR OWN SCHOOL THANKS TO THE VIDEOS. WE ARE WELL AWARE THAT ENGLISH IS A HIGHLY SIGNIFICANT LANGUAGE AT INTERNATIONAL LEVEL. TO SUM UP, ETWINNING HELPS US WORK HARD, LEARN DIFFERENT CULTURES, CONTACT OTHER PEOPLE SPEAKING FOREIGN LANGUAGES AND USE WEB TECHS WELL.

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WATER PATTY

INGREDIENTS 8 water glass flour, 5 eggs, 1 tea spoons salt, some warm water half a pound of cheese, half a bunch parsley, Oil

RECIPE Flour, eggs, salt and with warm water kneaded a bit stiff dough. Thoroughly kneaded dough for half an hour rest. After 9 is equal glands done. These glands a bit thick pop-up 7 sheet of dough where clean laid separately. The remaining 2 sheet of dough one well-oiled big round a tray laid. Other sheet of dough for the latest up 4 folding put aside. In the meantime big a pot water filled boil and put a little salt. In a pot filled with cold water. Mild dry sheet of dough one by one ago hot water after removed taken cold water is taken. Drain excess water and the tray is laid. On each sheet of dough sprinkled with a little oil. Fourth sheet of dough cheese and a mixture of finely chopped parsley,is placed on an equal basis. Finishing the prcess in this way uppermost allocated sheet of dough boiled laid. on the stove cooked on each side of the equal. After turn with the aid of a tray pastty put a little more oil in the tray and cooked in the same manner.

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CELERY SALAD

INGREDIENTS RECIPE

Celery,

Firstly, grate the celery but you have to be fast. After that ream the limon to avoid the celery to get dark. Than grate the carrot and garlic and chop the dill. Add them into the celery. Then, add some olive oil, strained yoghurt and salt. Mix all the ingredients.

Limon, Carrot Garlic Salt

BENEFITS It helps to lower cholesterol. It decreases inflammation. It helps to prevent or treat high blood pressure. It helps to prevent ulcers. It is benefical for weight loss. It boosts digestion and reduces bloating. It may protect from cancer. It contains andi-microbial properties that fight infections. It helps to prevent urinary tract infections.

Dill Oil Strained Yoghurt

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STRAWBERRY FROZEN YOGHURT

INGREDIENTS 280g frozen strawberries

RECIPE

2 tablespoons

Add the frozen strawberries, honey, yogurt and lemon juice into a food processor (or liquidizer). Process until creamy, about 2,3 minutes. Scrape down the side of the bowl to make sure there are no lumps left. Transfer it to an airtight freezable container and freeze for a minimum 6 hours.

honey or agave nectar 60g plain yogurt (greek, non-fat or full fat) ½ tablespoon fresh lemon juice

BENEFITS It It It It

can contain good bacteria. may contain lower levels of lactose. may provide nutrients that benefit bone health. can be lower in calories than regular ice cream.

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YOGHURT

INGREDIENTS RECIPE

A half gallon of

Warm the milk to right below boiling, about 200Â°F. Scoop out about a cup of warm milk with a measuring cup and add the yogurt.Whisk until smooth and the yogurt is dissolved in the milk.After that pour the thinned yogurt into the warm milk while whisking gently. Then let the yogurt set for at least 4 hours or as long as overnight

milk A half cup of yogurt A heavy pot with a lid

BENEFITS It's rich in important nutrients. It's high in protein. It may strengthen your immune system. It may protect against osteoporosis. It may promote weight management.

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PUMPKIN YOGURT BROWNIES

INGREDIENTS 1 and 1/4 cup flour 1 tsp baking powder 1/2 tsp salt 3 Tbsp unsweetened cocoa powder 3/4 cup coconut sugar 1/4 cup chocolate chips 1 1/2 Cup pumpkin puree 7 oz. yogurt 2 eggs

RECIPE Preheat the oven at 400F/180C. In a medium bowl sift the flour and the cocoa powder. Add baking powder, salt and coconut sugar. Mix and set apart. In another bowl add the pumpkin puree. Greek yogurt and eggs. Whisk and slowly add the dry ingredients mix. Grease a baking pan with some oil. Pour the brownies mix and level. Sprinkle the chocolate chips on top. Bake at 400F/180C for 50 minutes.

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CARROT WALNUT COOKIES

INGREDIENTS 100 g rolled oats

RECIPE

80 g walnuts (chopped)

Preheat the oven to 170°C and line a baking sheet with parchment paper. Combine the oats with the walnuts, flour, baking powder, cinnamon and salt. Put the olive oil in a bowl and mix it with the egg , vanilla powder and maple syrup. Then add the wet ingredients to the dry ingredients . Stir the mixture well using a wooden spoon. Peel and grate the carrot. Gently stir it into the cookie dough. Let the dough sit in the refrigerator for about 30 minutes. Line a baking sheet with parchment paper place little balls of cookie dough on the sheet using a spoon. Press the cookie dough mounds down with a fork to flatten them out. Bake the delicious carrot walnut cookies for 15 minutes.

90 g wholemeal spelt Flour 2 tsp bking powder ½ tsp cinnamon 1 pinch of salt 2Tbsp olive oil 1 egg 1 tsp vanilla powder or vanilla syrup 100 ml maple syrup 1 large carrot

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LEAF ROLLS

INGREDIENTS 2 cup rice, 1 medium onion, 1 bunch of fresh and mint, 2 tabse spoon olive oil, Salt, Black pepper and red pepper, Cinnamon Currant Pinenuts Fresh grape leaves

RECIPE Chop the onion, parsley and mint in small pieces. Put the onion in a saucepan with olive oil, salt, currant, pinenuts and move them around it. After a while add rice. After 7-8 minutes remove sthe saucepan from heat. Add parsley, mint, peppers and cinnamon. The mixture should wrapped in grape leaves one by one. Then saucepan placed under leaves with water to cook 30 minutes.

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RICE PUDDING

INGREDIENTS 1 litre milk RECIPE Wash the rice and put it in water and fire.Boil the rice until the water goes out and add cold milk. Mix 1-2 times and wait for it to boil. In the meantime, a bowl of rice flour 1 teaspoon with a glass of cold milk. Take 1-2 buckets from the milk that is boiled and add to the bowl. (rice flour must be warmed). Add the rice flour to the pot, cook for 10 minutes with occasional stirring. Add the powdered sugar and mix and boil 1-2. Split the slovenly barrels. You can serve cinnamon on top of pudding when it is cold.

2 teaspoons of brass 1 litre of water 3 tablespoon rice flour 1,5 -2 water glass of powdered sugar 1 glass of waterÂ Milk cinnamon

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PUMPKIN MUFFIN

INGREDIENTS 1 cup pure pumpkin ½ cup dry oats ½ cup almond flour ½ cup honey ½ cup almond milk (or milk of choice) ¼ cup mini chocolate chips 1 teaspoon cinnamon ¼ teaspoon salt ½ teaspoon baking powder

RECIPE Preheat your oven to 350 degrees. Line a 12-cup muffin tin with muffin cups. Place the oats in a food processor and pulse until mostly ground. Add in the pure pumpkin, almond flour, honey, salt, cinnamon, and almond milk. Pulse until mostly smooth. Add in the mini chocolate chips and baking powder. Pulse for 10 seconds. Spoon the batter evenly into the muffin cups. Bake for 17-20 minutes, or until a toothpick comes out of the center of the muffins clean. Allow to slightly cool before enjoying.

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BANANA BREAD

INGREDIENTS •1/2 cup unsalted butter 1 cup granulated white sugar

RECIPE First, start by preheating the oven 180 degrees. Then oil a standard baking sheet and set aside. Then mix the egg, honey, banana puree, coconut milk and vanilla extract in a bowl. Take a separate bowl of almond flour. Add salt, baking powder and cinnamon. Then combine both ingredients in a bowl and mix thoroughly until all ingredients are blended. Finally add apple cider vinegar and mix a little more. Transfer the prepared mortar to the oven bowl. Then cook for 45-50 minutes.

2 large eggs 3 medium bananas, 1/4 cup milk 1 teaspoon vanilla 2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon kosher salt 1/2 cup chopped nuts or chocolate chips

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VEGETABLE OMELETTE

INGREDIENTS 4 egg separated 3 spring onion chopped 200 g mushrooms

RECIPE

sliced

Heat a small amount of butter in a frying pan. Saute the onions for a few minutes. Add the mushrooms, carrot and zucchini and saute until soft. While the vegetables are cooking, whisk the egg-whites until soft peaks form. Add salt and pepper to the egg yolks and stir. Heat a small amount of butter in a large frying pan. Gently stir the egg yolks and beaten egg whites together, and cook until lightly browned underneath. Gently turn the omelette over, sprinkle with the cheeses and top with the vegetables. Once cooked underneath, gently fold omelette over.

1 carrot grated 1 zucchini small grated 1 cup tasty cheese grated 1/4 cup parmesan cheese grated 1 pinch salt and pepper

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TURKISH COFFEE

INGREDIENTS RECIPE

Dead sand

Add cold water, sugar and coffee into the coffee pot. Mix them. Put it on dead sand and start waiting. When the middle of the coffee in coffee pot starts to dimple, bring the foam of the coffee. When it starts to boil, spill it on the cup. Serve it with cold water and Turkish delight.

Coffee pot Coffee Water Sugar

BENEFITS It gives you energy. It decreases the rish of cancer and gallstone. It reduceses the tension. It appeases the diabetes. It protects from parkinson disease. It is benefical for cardamom. It increases circulaion. Ä°t decreases the insulin resistance. It reducuses the migrain headache. It is benefical for immune system.

Turkish delight

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SPINACH ARTICHOKE STUFFED PEPPERS

INGREDIENTS •4 assorted bell peppers Extra-virgin olive oil kosher salt Freshly ground black pepper 2 c. shredded chicken 1 can artichoke hearts, drained and chopped 1 package frozen spinach,chopped 6 oz. cream cheese, softened 1/2 c. grated Parmesan 1/4 c. sour cream 2 cloves garlic, minced Chopped fresh parsley, for garnish

RECIPE •Preheat oven to 400°. On a large, rimmed baking sheet, place bell peppers cut side-up and drizzle with olive oil, then season with salt and pepper. In a large bowl, add chicken, artichoke hearts, spinach, cream cheese, ½ cup mozzarella, Parmesan, sour cream, mayo, and garlic. Season with more salt and pepper and mix until well combined.

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PURSLANE SALAD

INGREDIENTS RECIPE Cut of the roots of purslane. Extract the leaves one by one. Remove excess water from the leaves that you wash without damaging the abundant water. Take the leaves of purslane that you have dried up on a separate side. Grate the garlic in a large salad bowl. Add filtered yogurt, olive oil and salt, then mix with a whisk until smooth. Once you've blended the yogurt mixture with your purslane leaves. Take the salad to the serving bowl then you can add more olive oil and crushed red peppers if you want

BENEFITS Omega-3 is important for heart health with la. The regular use of omega-3` acts regulating cholesterol.Â Another benefit of Purslane is a blood cleansing effect. Allows blood cleared of urea and the like. It is good for the brain fatigue. Nerves are useful for calming and sleeping problems. It shows a positive effect against heartburn.

600-750 gr. purslane A cup olive oil 4 garlic cloves 2 teaspoons crushed red pepper A cup of vinegar A teaspoon salt

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LEAFY SALAD WITH WALNUTS

INGREDIENTS 3 leafy vegetables (lettuce, chinese cabbage) 50 gm walnuts

RECIPE

(grounded)

Mix the leafy vegetables and the cherry tomatoes with the ground walnuts in a glass bowl. Add the walnut oil and the sherry vinegar to the salad and mix well. Serve with the parma ham.

1 Tbsp walnut oil 1 Tbsp vinegar 4-5 cherry tomatoes A pinch of saltÂ

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MIXED SALAD

INGREDIENTS Romaine lettuce, 3 tomatoes, 4 scallions, including the tender green tops, cut

RECIPE In a large bowl, combine the lettuce, tomatoes, scallions, potatoes, tuna, and olives and mix well. Drizzle all but about a spoonful of the vinaigrette over the salad and mix gently with the ingredients. Garnish the salad with the egg wedges and the anchovies, sprinkle the remaining vinaigrette on the eggs, and serve.

crosswise into ½-inch-long pieces, or 1 small yellow onion, thinly sliced 4 small boiling potatoes, about 1 pound total weight, boiled, peeled, and cut into small chunks White albacore tuna in olive oil, drained and flaked 12 green or black olives ½ cup Vinaigrette 2 hard-boiled eggs, 6 anchovy fillets in olive oil

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BANANA AND COCOA OAT

INGREDIENTS 1 banana, cut in half 1 cup old fashioned oats (not instant) 3/2 cups unsweetened vanilla almond milk 4 tablespoons chocolate protein powder 1/2 tablespoon chia seeds 2 teaspoons cacao nibs almond butter (optional)Â

RECIPE Cut one half of your banana in slices and mash the other half. Add mashed banana, oats, almond milk, protein powder and chia seeds into a bowl. Stir well to combine, until all the protein powder has dissolved. Seal container with a lid and place in the fridge overnight. Take the container out of the fridge the next morning and stir the mixture. You'll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk before serving.

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SWEET AND SOUR TOMATO SALAD

INGREDIENTS 7 tomatoes 1 small yellow onion 1/2 cup white RECIPE

sugar

Slice the tomatoes thinly. Cut the onion in half, then thinly slice in to halfcircles. In a large bowl, combine tomatoes, onion, sugar, vinegar, oil, salt and pepper. Serve at room temperature.

1/2 cup distilled white vinegar 1/2 cup vegetable oil Salt Pepper

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FRUIT SALAD

INGREDIENTS 1 banana, cut in half

RECIPE

1 cup old fashioned

Choose your fruits. Pick up fresh fruit from the farmer's market or your local grocery store and make sure that they are nice and ripe and ready to be made into a salad. If they are not ripe enough, then the salad will be a bit tough to chew. Wash all of your fruits. Halve your cherries. If you want the salad to be easy to eat without having to run into any cherry pits, then you should halve 1 cup of red cherries before you put them into the salad. Just cut each cherry in half and remove its pit. Chop the strawberries, red apple, peach, and kiwi into bite-sized pieces. Place 1 cup (140 g) of strawberries, 1 cup (140 g) of cherries, 1/2 of a red apple, 1/2 of a peach, and 1 kiwi on a cutting board and dice them into bite-sized pieces, measuring over 1 inch (2.5 cm) or so. Place all the fruit in a bowl. You can coat the bowl in 2 tbsp. (30 ml) of lemon juice first to sweeten the fruit and keep them from oxidizing quickly. Place the strawberries, chopped cherries, 1/2 of a red apple, 1/2 of a peach, 1 kiwi, and 1/2 a cup (70 g) of blueberries together in the bowl. You can toss them lightly to blend the flavors.

oats (not instant) 3/2 cups unsweetened vanilla almond milk 4 tablespoons chocolate protein powder 1/2 tablespoon chia seeds 2 teaspoons cacao nibs almond butter (optional)Â

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LENTIL SOUP

INGREDIENTS 1 cup red lentils 1 medium size onion 1 carrot

RECIPE Put everything for the soup in a medium pot and cook on medium heat until the lentils are soft, for about 25-30 minutes. Smoothen it with a blender. If you don’t have a hand blender or if you want to have a chunky soup, chop the onion finely and grate the carrot before you cook them.

1 tablespoon tomato or pepper paste 1 teaspoon salt 1 teaspoon crushed pepper or red peppercorns 6 cups of water 2 tablespoons olive oil or butter 1 tablespoon sweet or spicy paprika

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MEATBALL

INGREDIENTS Put the ground beef in a deep bowl. Grate the oinons and the stale bread to small pieces. Add salt, black pepper, onions and bread to kneading them to the ground beef. Make the ground beef you kneaded as a ball and cut walnut to big

RECIPE Put the ground beef in a deep bowl. Grate the oinons and the stale bread to small pieces. Add salt, black pepper, onions and bread to kneading them to the ground beef. Make the ground beef you kneaded as a ball and cut walnut to big pieces.

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MENEMEN

INGREDIENTS 2 cups green pepper, 1 cup diced tomato, 1 small onion,

RECIPE

2 eggs,

Place the oil and onions in a pan and sauté the onions for 2-3 minutes over lowmedium heat. Then, add peppers and salt. Close the lid and cook until the peppers become soft by stirring occasionally. Add the tomatoes, stir and cook for 5-6 minutes with the lid closed. Finally, add the beaten eggs and stir. It’s done when the eggs are cooked. You can sprinkle some black pepper on top if you like. Menemen is a very good and famous dish for breakfasts. Serve it with bread while still warm.

3 table spoon oil, 1/2 tea spoon salt, 1 pinch of black pepper

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MUSTARD MAPLE SALMON

INGREDIENTS 2 tablespoons Dijon mustard 2 tablespoons finely chopped fresh cilantro 1 tablespoon light mayonnaise 2 teaspoons pure maple syrup Four 5-ounce skinless center-cut salmon fillets Kosher salt and freshly ground black pepper

RECIPE Preheat the oven to 400 degrees F. Line a rimmed baking sheet with aluminum foil. Mix together the mustard, 1 tablespoon of the cilantro, the mayonnaise and maple syrup in a bowl. Put the salmon fillets on the baking sheet and sprinkle with 1/4 teaspoon each salt and pepper. Spread some of the mustard mixture evenly over each fillet. Bake until just cooked through, 10 to 12 minute. Sprinkle with the remaining 1 tablespoon cilantro and serve.

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TOMATO AND BASIL POACHED FISH

INGREDIENTS 1 tbsp olive oil, 2 onions,

RECIPE

2 garlic cloves,

Preheat the oven to 200C/400F/Gas 6. Heat a deep frying pan over a medium heat. Add the oil, onions and garlic and cook for eight minutes, until the onion is soft. Add the tomatoes, stock and seasoning, and stir to combine. Cook uncovered until the mixture has reduced and thickened slightly, which should be about ten minutes. Place the fish in a baking dish, top with the tomato mixture and cook in the preheated oven for 12 minutes. To serve, remove the fish from the sauce, and keep warm. Stir the spinach and basil into the sauce, and cook until the spinach has wilted. Spoon the sauce over the fish and serve immediately with the boiled new potatoes

2 x 400g/14oz cans of chopped tomatoes 125ml/4fl oz vegetable or fish stock salt and freshly ground black pepper 4 x 200g/7oz firm white fish fillets 2 handfuls baby spinach leaves 1 tbsp chopped fresh basil 12 new potatoes, diced and boiled

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POTATO SALAD

INGREDIENTS 6 medium boiled potatoes (2 pounds) 1 tablespoon white or cider vinegar 1 tablespoon yellow mustard 1 teaspoon salt 1/4 teaspoon pepper 2 medium celery stalks,chopped (1 cup) 1 medium onion, chopped (1/2 cup) 4 hard cooked eggs, chopped

RECIPE Scrub potatoes. Leaves skins on if desired, or peel thinly and remove eyes. Heat 1 inch water (salted if desired) to boiling; add potatoes. Cover and heat to boiling; reduce heat. Cook 30 to 35 minutes or until potatoes are tender; drain. Cool slightly; cut into cubes (about 6 cups.) vinegar, mustard, salt and pepper in 4-quart glass or plastic bowl. Add potatoes, celery and onion; toss. Stir in eggs. Cover and refrigerate at least 4 hours

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WHEAT SALAD

INGREDIENTS 1 1/2 cups hard wheat berries 3/4 cup chopped walnuts

RECIPE

2 stalks celery,

In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes. In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

1/2 cup tart dried cherries, 1 scallion, 1/2 cup finely chopped parsley leaves 3 tablespoons olive oil 2 tablespoons lemon Salt and freshly ground black pepper

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SHEPHERD SALAD

INGREDIENTS 400 gr. Ground beef. 2-3 slices of stale bread

RECIPE

1 onion

First , wash your vegetables. Chop your onion and put it in a bowl. Peel your cucumbers, cut them into cubes and put them into the bowl as well. Then chop your tomatoes and add them to the mix. Take the seeds off your peppers and put them into the salad. Next, squish half a lemon over the salad, add two tablespoons of olive oil and salt. Put a pinch of parsley into your salad. Finally, mix it up and serve.

1 egg 2 smashed garlics 1 TSP salt. Red pepper

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SESAME BUTTERFLIED CHICKEN

INGREDIENTS 100 g fine rice noodles

RECIPE Put a griddle pan on a high heat. In a bowl, cover the noodles with boiling kettle water to rehydrate them. Use a sharp knife to slice into the chicken breasts, then open each one out flat like a book. Rub with 1 teaspoon of groundnut oil and a small pinch of sea salt and black pepper, then griddle for 8 minutes, or until golden and cooked through, turning halfway. Trim the spring onions and rattle them through the finest slicer on your food processor, followed by the Chinese cabbage, sugar snap peas and chilli. Dress with the juice of 1 lime and the soy sauce. In a small bowl, mix the peanut butter with the yoghurt and the juice of the remaining lime, peel and finely grate in the ginger, mix again, taste, and season to perfection. Remove the chicken to a board and slice, lightly toasting the sesame seeds in the residual heat of the griddle pan and sprinkling them over the chicken before serving. Drain the noodles, divide between your plates with the chicken, slaw and peanut sauce, mix it all up and tuck on in.

2 x 120 g skinless free-range chicken breasts groundnut oil 4 spring onions ½ a Chinese cabbage , (150g) 200 g sugar snap peas ½–1 fresh red chilli 2 limes 1 tablespoon low-salt soy sauce 1 tablespoon peanut butter 2 tablespoons natural yoghurt 2 cm piece of ginger 2 teaspoons sesame seeds

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ICE TEA

INGREDIENTS 8 rooibos tea bags 1 cinnamon stick 4 whole cloves 6 thin slices ginger 4 cups water 4 cups 100 % grape, apple or berry juice lemon juice, ice cubes, mint leaves, fresh fruit or lemon slices to serve

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QUICK SAUTEED SPINACH

INGREDIENTS

2 tablespoons olive oil 3 cloves garlic, RECIPE Heat the olive oil in a large skillet over medium-high heat. Add the garlic and shallots and saute until fragrant, 1 minute. Add the spinach by the handful and toss with tongs until it wilts, 3 to 5 minutes. Season the spinach with salt and pepper. Serve immediately.

minced 2 shallots, minced 10 ounces baby spinach Kosher salt and freshly ground black pepper

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BUTTERED LEEKS

INGREDIENTS 1.8kg leek, trimmed 50g butter, plus extra for serving thyme leaves for garnish

RECIPE The day before you want to serve this dish, cut the leeks from top to root and wash thoroughly under cold running water. Thinly slice them on the diagonal and put into plastic bags and chill until ready to cook. To serve, put a large pan over a medium heat, add the butter and let it melt over the base of the pan. Add the leeks and plenty of seasoning and stir to coat in the butter. Turn the heat down to low, cover the pan and cook the leeks gently for about 15 minutes, stirring half way through until they are tender. Serve with extra butter and a sprinkling of thyme leaves.

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ARTICHOKE

INGREDIENTS RECIPE Wash and trim your artichoke. Rub your 1/2 lemon all over any cut surfaces of the artichoke (and stem) to prevent browning. Then, starting with the outside and working in, gently loosen and spread out the leaves of the artichoke. Drizzle the extra virgin olive oil and the juice of your 1/2 lemon over the artichoke (watch out for runaway seeds!), reserve rind for later step, if boiling. Now wrap each half garlic clove with a basil leaf and tuck it into a leaf. Make sure to get at least one big one in the center! Add salt and pepper to taste. Preheat your oven to 425F. Wrap your prepped and seasoned artichoke in two layers of heavy duty tin foil and pinch any seams tightly closed. The intention is that the artichoke will steam in its own juices, but it won’t work if you spring a leak! Set the artichoke in a baking dish and bake for about an hour. When it’s done, a knife should go through the base of the artichoke with no resistance, much like a baked potato.

1 medium-sized artichoke, 1 Tbsp extra virgin olive oil, 1/2 a lemon, 1/2 head of garlic, 10-12 basil leaves (one per garlic chunk) Salt and pepper to taste

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TOMATO SOUP

INGREDIENTS 1 tablespoon extra virgin olive oil 3 cloves garlic, minced 1 teaspoon of herbs, such as thyme, oregano, rosemary or basil 1/4 teaspoon crushed red pepper (optional) 2,250 gr cans crushed tomatoes 1 cup water 2 teaspoons sugar

RECIPE Heat oil in a large pot over medium heat. Add garlic, herbs and crushed red pepper. Cook, stirring about 30 seconds. Add tomatoes, water and sugar. Bring to a boil; reduce heat and simmer for 10 minutes.

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AYRAN

INGREDIENTS RECIPE Put all ingredients in a blender and blend until smooth. Serve cold optionally with fresh mint springs.

BENEFITS Ayran contains water, so it is an alternative way of fulfilling the recommended quota of eight glasses of water that a person should drink each day. During summer, people sweat more and in doing so, lose natural body salt that the body needs. Drinking Ayran replaces this and explains why it is popular in summer when it can provide instant relief. Ayran has high quantities of protein and calcium; therefore, it aids the health of bones and teeth. Bodybuilders, who need large amounts of protein, also drink Ayran instead of the manufactured powder mixes. Since it has no sugar, it is a suitable drink for dieters and is a great alternative to other refreshments heavily loaded with sugar such as Coca-Cola.

2 cups plain yogurt 1 cup cold water 1/2 teaspoon salt, adjust to your taste

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SEMOLINA DESSERT

INGREDIENTS RECIPE Combine the water, sugar and the soaked saffron in a 2litre/quart saucepan. Place over moderate heat, stirring to dissolve the sugar. Bring to the boil, then reduce the heat to very low and cover with a tight-fitting lid. Melt the butter in a 2- or 3-litre/quart saucepan over low heat, stirring occasionally. Add the semolina, and slowly and rhythmically stir-fry the grains for about 20 minutes, or until they darken to a tan colour and become aromatic. Add the flaked almonds to the grains towards the end of the toasting process. Raise the heat under the syrup, add the cardamom and the sultanas and bring it to a rolling boil. Raise the heat under the semolina for 1 minute, stirring continuously. Remove the saucepan of semolina from the heat, and slowly pour the hot syrup into the semolina, stirring steadily. The grains may at first splutter, but will quickly cease as the liquid is absorbed. Return the halava to the stove and stir steadily over very low heat until the grains fully absorb the liquid, start to form into a pudding-like consistency, and pull away from the sides of the pan. Place a tight-fitting lid on the saucepan and cook over the lowest possible heat for 5 minutes. A heat-diffuser works well. Removed the covered saucepan from the heat and allow the halava to steam for an additional 5 minutes. Serve hot.

2 3⁄4 cups water 1 1⁄4 cups sugar 1⁄2 teaspoon saffron strand, soaked in 1 tablespoon boiling hot milk 140 g unsalted butter 1 1⁄4 cups semolina (coarse grained) 1⁄3 cup sliced almonds 1 teaspoon ground cardamom 1⁄3 cup sultana

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TURKEY - BREGEAL Doğanay Erkan TURKEY - KRAAL Nurdan Işın Gökben Sağnak ROMANIA- Liceul GEP Alina Popa