HEALTHY SNACKS

THE BOOK OF ERASMUS + HEALTHY SNACKS

Learning Meeting in Spain 4th to 8th April 2016

Contents Healthy fruit cake “BULGARIA” .................................

2

Icelander fruit bomb in a jar .......................................

3

Italian fruit salad .........................................................

4

Lithuanian Healthy TASTY chaplets ..........................

7

Romanien Healthy Snacks .........................................

9

Spanish Fruit Skewer “Pinchos de fruta” .....................

12

FRUIT SHISH KEBAP Turkey .....................................

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Healthy fruit cake “BULGARIA�

Ingredients 1L. Milk Cake. The cake with the rest of the yoghurt/cream and sliced fruit or biscuits Cream or yogurt Fruits- strawberries, bananas, mango, kiwi.

Cooking instructions: Peel the fruits and cut them in tiny slices. Stirk the cream or the yoghurt in a bowl until it gets smooth. Put the first layer of cake base or biscuits in a big plate. Spread with cream or yoghurt. Arrange a layer of fruit on it. Repeat the procedure until you use all the layers or biscuits. Decorate the cake with the rest of the yoghurt/cream and sliced fruit. On the top decorate with a white, green and red straps made from thin layers of banana, kiwi, and strawberries representing the national flag of Bulgaria or the colours of your own country.

2

Icelander fruit bomb in a jar

Ingredients:

Coconut flakes (without sugar) Blueberries Lime (the juice) Pineapple Avocado Apple Oranges Strawberries Bananas

Preparation: Chop down pineapple, avocado, strawberries, apples, oranges and bananas.

Layer one: pineapple and avocado, squeezed lime.

Layer two: strawberries and coconut flakes (without sugar).

Layer three: apples, squeezed lime.

Layer four: oranges.

Layer Five: blueberries, bananas, coconut flakes and strawberries on the top.

3

Italian fruit salad Ingredients for 8 people: ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐

1 Big watermelon 2 Bananas 3 Kiwis 1 Medium basket of strawberries 2 lemons 2 oranges 3 or 4 spoon of sugar 2 apples 2 plums 1 pomegranate

Preparation: ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐ ‐

Clean the watermelon outside.

Chop the upper part into 4 parts.

Draw a shape of a basket with a knife and cut the extra parts Empty the watermelon with a big spoon Chop all the fruit including watermelon and put it in a big bowl.

Squeeze lemons and oranges.

Put the juice in a small bowl, add and mix the sugar.

Then put everything into the watermelon basket Put it in the fridge for an hour You can serve it plain, with cream or ice-cream

Decoration: ‐ ‐

‐ ‐

Take 9 plates.

With the remaining fruit draw a letter in each plate with the colours of the flag of Erasmus + Partners (Bulgaria, Iceland, Italy, Lithuania, Romania, Spain, Turkey) To complete the decoration take a lemon and peel it, make 12 stars with the peel, using a shaper.

Lay them on a blue plate and …………

4

5

………. ENJOY OUR ERASMUSPLUS FRUIT SALAD 6

Lithuanian Healthy TASTY chaplets

Ingredients:

1/2 of a pineapple, melon or watermelon 1 packet of grill sticks or toothpicks 300g of cheese bananas strawberries kiwis red and green grapes oranges pears or any other kind of fruit or berries you like some dried soft fruit 7

Cut a pineapple or melon into two halves, peel fruit. Then cut fruit and cheese into small pieces and put them on the grill sticks or toothpicks. Prong the sticks with the fruit chaplets into the melon or pineapple so that they could stand tightly.

Enjoy your healthy and tasty dish!!!

8

Romanien Healthy Snacks

Ingredients: 2 oranges, one grape, one pear, 10 cherries, 10 blueberries and one carrot.

Advantages: This meal contains the vitamin C and the minerals potassium and iron.The pears are recommended in the prevention of obesity.The grapes are rich in folic acidum, zinc, copper, vitamin A and vitamin C. The grapes consummation it’s recommended for the health of our heart.

The cherries are an important and miraculous antioxidant.

Yellow, green, orange and

Ingredients: cauliflower, carrots, a pear, some red cabbage.

Advantages: Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.

Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.

The pears are decreasing the risk of type 2 diabetes and heart diseases.

Red, green, white and orange salad

Ingredients: 6 oranges, 6 bananas and 5 kiwi fruits.

Advantages: This meal contains the alpha and betacaroten vitamins,vitamin C, vitamin B6, other minerals and vitamin E It helps the defense capacity of the body and it’s fighting to enforce the membrans.

Yellow, orange and green salad

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Ingredients: Bananas and strawberries Given their unique combination of antioxidant and antiinflammatory nutrients, it's not surprising to see strong research support for strawberry health benefits in three major areas: (1) cardiovascular support and prevention of cardiovascular diseases (2) improved regulation of blood sugar, with decreased risk of type 2 diabetes, and (3) prevention of certain cancer types including breast, cervical, colon, and esophageal cancer. In this section, we'll review the outstanding research-based benefits of strawberries in each area.

A first type of cardiovascular benefit from bananas is related to their potassium content. Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function.

White and Red salad

A second type of cardiovascular benefit from bananas involves their sterol content. While bananas are a very low-fat food (less than 4% of their calories come from fat), one type of fat that they do contain in small amounts are sterols like sitosterol, campesterol, and stigmasterol. As these sterols look structurally similar to cholesterol, they can block the absorption of dietary cholesterol. By blocking absorption, they help us keep our blood cholesterol levels in check.

Ingredients: A orange,a carrot and some grapes Advantages: A glass of orange juice is more protective than vitamin C alone The oranges are protecting you from cardiovascular diseases The grapes have antioxidant and anti-inflammatory benefits.

Orange and green salad

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11

Spanish Fruit Skewer “Pinchos de fruta”

Ingredients ½ kg. green raisins ½ kg. red raisins 4 peaches ½ kg. strawberries 4 bananas 24 sticks

Preparation Wash, peel and cut the fruit (not raisins) into small pieces.

Stick 10 different fruit pieces in each stick.

They can be used different kind of fruit depending on the season of the year.

12

FRUIT SHISH KEBAP Turkey

Ingredients         

Barbeque sticks Banana Kiwi Melon Plum Strawberry Orange Honey Cream

Procedure 1.

2.

3.

4.

5.

Slice the fruits and make them ready.

Skewer them in order using the sticks Put them on the plates Pour some honey on them and decorate with the cream Ready to serve. Enjoy it.

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