TRAMONTI “Make it MedEATerranean !” is a project which took place in the village of Tramonti, a valley surrounded by mountains which makes it the green lung of the beautiful Amalfi Coast which is also an UNESCO site. Tramonti is famous for its old culinary traditions. More than 3000 pizza makers coming from Tramonti are spread all around the world, and the local population is just 4000 people. It is also well known for the great variety of local products such as the local tomato “Re Umberto” and some other products like wine, lemons, chestnuts, limoncello and more.
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I have been working since I was a child. I am coming from a farmer family. We had lemons, vegetables, grapes and also pigs and chickens in our garden. We usually produce and eat. I am retired now and working only for my own family. I grow everything we eat at home. We buy only coffee and a few things from the market. We have eggs, vegetables, and seasonal fruits. I am also baking the bread we need. The food in the past was more tasty than now because we are missing some plants and animals are also limited. I suggest you to learn how to grow things if you want a healthy diet. The new generation avoid putting their hands to work, but you need to. Annapia Buonocore, 67, Tramonti
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“ Make it MedEATterranean ! ” is a youth exchange (KA1, Erasmus+ program), ten days long, that involved thirty young people coming from five countries : Italy, Greece, Spain, France and Turkey. The main topic of the project was an intercultural learning through food, culinary traditions and healthy and sustainable lifestyle. Participants shared knowledges about Mediterranean cultures through their eating habits and reflected upon the connection between the way we eat and the way we live and feel. Moreover the exchange aimed at raising awareness about the impact of our everyday food consumption on environment and at providing young people with tools and know-how’s in promoting and enhancing local products by using new technologies (social media, network, campaigns, etc). The main activities consisted in mutual exchange and sharing one’s own customs : through workshops based on non-formal education methods the participants learnt / found out more about the other cultures, in order to eliminate the barriers and the prejudices between them. The participants were also involved and ran by themselves cooking laboratories : by preparing their own traditional dishes and trying the cuisine of other countries they identified the differences and the similarities among the dietary traditions of different areas of the Mediterranean region. Moreover, the project was focused on rediscovering typical local products that may become new brands of the territory and ensure ethical consumerism by reducing energy consumption. This cookbook was produced by the project participants who aimed to share their culinary traditions. It includes national recipes, the representation of particular cultural cooking traditions and their personal experiences during the project. We invite you to travel between different countries’ cuisines and explore a multicultural mediterranean world !
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TURKEY
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I really like travelling and learning new things at any time. I have been to different projects in UK, Spain, Portugal and Croatia.
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Turkey is a country located both on Asia and Europe. You can see the effects of this situation both in cultural and culinary traditions. It is like a meeting point of cultures. There are six participants included in this project. Four of them are coming from Ankara, the capital (Cem, Gökçe, Zeynep, Hasan). One participant is from Trabzan, North Turkey (Öykü) and one from Antalya, South Turkey (AyŞen). Organization : Genclik Servisleri Merkezi (Youth Services Center). Founded in 1985, the organization has been doing activities under the branches of workcamps, projects and European Voluntary Service (EVS). GSM organizes workcamps in different parts of the world where participants took office as leaders/facilitators.
Why did you choose this project ? I have never been in Italy so it drew my attention. I also liked the subject. I do like cooking and tasting the recipes of different countries. What do you think about the presentations and workshops during the project ? I really liked all of them, I enjoyed all of them, but I liked the way Greece made it, because they have similar dances to Turkey and we danced together. Also the funniest one was the Spanish presentation : they made a roleplay.
Did you learn any new recipe ? Yes, I learned desserts recipes from France. They were fresh and good for summer. What was your favorite food during the workshops ? I prefer different things in different countries but my favorite food was from Greece, Mousaka, which is similar to Turkish food. Can you tell us about Turkish food habits ? We follow healthy habits I think ; because we eat different things mixed like vegetables and meats combined. - 07 -
Also we usually prefer homemade food than fast food. I don’t like Mc Donald’s or Burger King. Do you know any recipes not to waste food? Yes, for example in Turkey we use stale bread while cooking meat balls. We have a dish called “Pilav”, made of rice, with which we can cook a soup later. Gökçe, 25, Translator/English Teacher, Ankara
KISIR
I NEED 500g bulgur, (finely cracked wheat) 1 medium size onion , finely chopped 7 to 8 green onions 3 medium size tomatoes, peeled and diced 1 bunch of chopped dill 4 or 5 green peppers, seeded and chopped ½ glass olive oil 2 lemons (juice only) 1 tblsp tomato paste lettuce (to decorate)
It is a meze (a side dish) which is often cooked by women organizing home parties and served with Turkish tea. It is often eaten in the afternoon. It can be served with tomatoes, cucumbers and pickles inside. The key point to make it tasty is to add enough spices.
KIZARTMA
I NEED
fried vegetables
3 peeled potatoes 1 eggplant 4-5 green peppers 2 cups canola oil for frying
It is based on frying the vegetables in a pan with oil. To make it more tasty it is important to serve with yogurt sauce (with garlic). It is a dish which is common and popular in all Turkey.
TOMATOE SAUCE : 3 tomatoes grated/crushed Salt A pinch of sugar Garlic yogurt sauce
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Put the bulgur in a bowl and pour 1 cup of boiling water. Then soak for 20 minutes until the bulgur absorbed the water.
First of all, peel the eggplants totally or in strip shapes, slice them lengthwise or round, 1/3 inch thick, as you like. Salt them and leave them aside for 15-20 minutes.
2 Add chopped onion , salt and tomato paste, knead well. Add rest of the ingredients and knead again.
Meanwhile, for the tomato sauce place the tomatoes in a pan and cook them with 1 tablespoon of oil, 1/4 tablespoon of salt and a pinch of sugar over lowmedium heat. Cook until the sauce thickens for about 15 minutes.
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2 Then, place the canola oil in a frying pan or pot, turn the heat up and wait till the oil sizzles. Place the eggplant slices, fry both sides, take them out and place them over a napkin to absorb the excess oil. Fry the potatoes and the peppers the same way and place them over a napkin. Pour salt all over.
3 Decorate with lettuce and serve cold. - 08 -
Mix all the fried vegetables or serve them separately as you desire. Pour the tomato sauce or garlic yogurt sauce on top. Serve warm.
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MUCVER
I NEED  ½ kilo of zucchini 1 onion 100 gr. White cheese 1 bunch parsley 1 glass of flour 2 eggs 1 glass of sun flower oil Salt, black pepper and red pepper
We can call it vegetable pancake. It is easy to cook and takes little time. Mucver is not a main dish and it is served as a side one. Before frying the mixture the pan should be heated.
1 Firstly, grate the zucchini, put it in a plate and after sprinkling some salt blend it by hand kindly. Take it out of the plate and squeeze it in a filter to remove its water.
2 Meanwhile, grate the onion. Mix it with small pieces of parsley, mashed white cheese, flour, salt, red pepper and black pepper altogether.
3 Then, add the eggs. Put sunflower oil into a pan, take pieces from the prepared mixture with a spoon and put them into the oil in the pan. Roast both sides of pieces.
4 Serve it with or without yogurt. - 11 -
pilav rice
I NEED  2 glasses of rice 1 glasses of sehriye (Turkish indgredient) 5 tblsp of oil 4-5 glasses of water Salt
In Turkey it is generally served as a very popular side dish with the main dishes. There are also other kinds of Pilav with sehriye (Turkish noodle) and chickpea. It is important that it shouldn’t be sticky. Besides it is usually served with black pepper. There are some key points for cooking : it should be put into water 30 minutes before the process and while cooking a few drops of lemon should be added to the pan.
1 First of all, put the rice in warm water and wait for 20-25 minutes, so that the rice loses its white color.
2 Then, put the oil in a pot, strain the rice, add sehriye and continue straining a little bit more.
3 Add the appropriate amount of water (for one glass of rice add two glasses of water). Then, close the pot and wait until it is cooked without stirring.
4 Leave it for about 10 minutes and stew it for 10-15 minutes. Stir and serve it. - 13 -
ZEYTINYAGLI TAZE FASULYE
I NEED  ½ kg fresh green beans 3 tblsp olive oil 2 small or 1 big tomato 1 onion 1 pinch of sugar Salt as required 100 mL water
Green beans with olive oil It is a very common and popular Turkish main dish and is cooked with olive oil and served cold or with sunflower oil and served hot. The one with olive oil is vegetarian.
1 After cleaning out both the edges of the green beans , you can either cut them into two pieces or keep them as they are.
2 Then put washed beans into a pot and add the onion and the tomato which are cut into small chunks, on top. Also add salt and sugar.
3 After adding olive oil and water cook it for 30 min at moderate temperature. Then keep it in the same pot and serve. - 15 -
FELLAH KOFTESI
I NEED
BULGUR GNOCCHI
2 glasses of bulgur 2 glasses of water ½ glasses of semolina 1 egg ½ glass of flour 2 tblsp tamatoes paste Salt, balack pepper , cumin all spice
Fellah Kofte is one of the most difficult dishes of Turkish cuisine. After the mixture is ready it should be divided into small pieces and rolled to make balls. It is served on special days and is popular in the southern part of Turkey.
TOMATO SAUCE : 3 tomatoes 4 cloues garlic 1/3 cup olive oil 1 tblsp tomate paste 2 tblsp pomegranate
1 Pour hot water into the bulgur and wait for 5 minutes. Once the mixture cools down, add the egg, the flour, the tomato paste and spices. Then start mixing with your hands. Make small round balls and using your finger make a small indent in the center of each ball (this is the traditional shape of fellah kofte and, also, helps, so that the inside is cooked well).
2 Pour some water in a large pot, boil the meatballs until they start rising on the surface of the water, and then remove them from the water using a spoon. Then, add the grated tomatoes and cook them until they are softened. Add salt, pomegranate, molasses, dried mint and red pepper flakes. Remove from heat, pour the sauce over the meatballs and stir.
3 Sprinkle minced dill on top. Serve with garlic and yogurt sauce.
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GREECE
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I love new experiences and making new friends, that’s why I like travelling. Also, I’m used to cook for my friends and they like my dishes, so I thought this project was a good idea.
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Greece has many visitors, some of them are coming every year because they love our sea, or food... The climate is perfect all year long, we don’t have very cold winters or very hot summers. Also, we have our own production of fruits and vegetables, which are perfect for the Mediterranean diet. Five participants come from Greece. Kosmas, Katerina and Irini are from Athens, and Maria along with Angelo come from Thessaloniki. These cities are the two biggest of the country. Organization : Elix is a Greek non-profit organization created in 1987. It promotes voluntary service and education. The association aims to raise awareness about environment, cultural heritage and its conservation. Intercultural topics are also their concerns, through programs such as Erasmus +.
Why did you choose this project ? I love food and travelling. Make it MedEATerranean combined both of these interests. It was a good way to taste new dishes and travel. What do you think about the presentations and workshops during the project ? It was really interesting because we could see how many common points we have, but also how many dishes we can cook with the same ingredients and in such different ways. Food gave us the opportunity to discover other cultures from a really peculiar perspective.
Did you learn any new recipe ? What was your favorite food during the workshops? I like the Turkish dish with yogurt. I don’t remember its name, though. The desserts from France and Turkey were good as well. And I am not even a dessert person. So it was really good.
Do you know any recipes not to waste food ? When we have meat leftovers, in order not to eat the same, we cook them with eggs and add sauce or yogurt. If we have vegetables, we can put them in the oven and cook them with oil and feta.
Can you tell us about greek food habits ? I eat a healthy breakfast, but not too heavy. I take bread and honey or something like this. In Greece, we have five meals : breakfast, lunch and dinner plus snacks. We eat a lot of fresh foods, mostly salads and fruits.
Katerina, 21, Physics student, Athens
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Tzatziki
Horiatiki
Traditional greek salad The Greek salad (Horiatiki) is made with tomato, cucumber, olive oil, oregano and salt. Optionally enriched with feta cheese, olives, onion and green pepper. Sometimes added capers and vinegar or parsley decoration.
I NEED 3 tomatoes 1 medium red onion 1 cucumber 1 green pepper 16 black olives 200 g block feta cheese (7 ounces) 1 tblsp red wine vinegar 1/4 of a cup extra virgin olive oil 1 tsp dried oregano Sea salt
The Tzatziki is served as a table starter, mainly accompanying grilled meats. It fits well with fried potatoes or zucchini. It can be served, smeared on bread, as appetizer for ouzo or raki. It is also a common ingredient in souvlaki with pita.
I NEED 0.5 kg greek yogurt 1 teaspoon of parsley 1 teaspoon of salt 2 tblsp of olive oil 1 cucumber – peeled, seeded and diced 2 cloves garlic, peeled
1 Start by preparing your vegetables. Wash thoroughly and strain them. Cut the tomatoes into wedges, slice the onion into thin rings, cut the cucumber in thick slices and place everything in a large bowl. Don’t forget to add the olives as well. Sprinkle salt and pour over the extra virgin olive oil and vinegar.
1 Mix all the ingredients together and then let them in the fridge for 20 minutes in order for ıt to have better taste.
2 Toss everything together, so that the flavors mix. Be careful not to add too much salt, as the feta cheese and the olives are salty enough. Greek salad (Horiatiki) is always served with feta cheese on top, a drizzle of olive oil and dried oregano.
2 Serve it cold. - 21 -
Dolmades
I NEED
Stuffed vine leaves
60-70 tender vine leaves (250 gr) 2 bunches onions 1 large onion or 2 small 2 cloves of garlic Lemon wedges 1/4 bunch dill 5-6 mint leaves Freshly ground pepper 400 gr rice 400 gr water
The Dolmas or Sarmas is a food that belongs to a dish family with stuffed vegetables and is found in the Greek cuisine as well as the cuisines of the former Ottoman Empire and surrounding regions, such as Russia, Middle East, Caucasia and Central and South Asia. Perhaps the best known is the one made with vine leaves.
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For the vine leaves : Stuffed grape vine leaves are known as dolmades and can be served as an appetizer or a main course. If you have fresh vine leaves blanch them for 2-3 seconds in boiling, salted water. Remove them with a slotted spoon and transfer them to a bowl full of very cold water. When they are all ready, let them drain in a strainer. Use a small sharp knife to remove any stems or tough veins they may have. If you happen to have your own vine leaves in brine, frozen or canned, remove them from the jar or bag, transfer them to a strainer and wash them with plenty of cold water and allow them to dry before using.
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For the filling : Place a pot over medium to high heat and add the spring onions and garlic along with half the olive oil (125 g). Then sauté for 10-15 min, until they soften and caramelize nicely and shrink in volume. After that, add water and the rice, lower the heat and simmer for about 10 min until the rice soaks up the water. When ready, remove from the heat and set it aside to rest for at least 10 min. Then add the coriander, dill, mint, lime zest, salt and pepper. Stir to combine.
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1/2 bunch fresh coriander 1/2 bunch dill Juice from 1 or 2 lemons Salt Freshly ground pepper 250 mL olive oil 500 gr greek stained yogurt
To assemble : Spread 4/5 vine leaves, lemon wedges and lemon juice on the bottom of a 22cm pot. Use any ripped or broken vine leaves. Place a vine leaf in the palm of your hand or on a cutting board (veins facing up and shiny side down). Add 1 tablespoon of filling in the center, fold the slides of the vine leaf inward and roll to complete. Transfer to the pot, placing the stuffed vine leaves in a row, one next to the other. Repeat the same process for all the vine leaves. When the first layer has been added, continue with a second and third, if needed until they are all done. Add the remaining oil and cover the stuffed vine leaves with a plate, so they don’t fall apart while cooking. Add hot water, until they are completely covered. Simmer for about 40-50 min until the rice is done and the vine leaves are tender. When ready, remove from heat and set them aside to cool in the pot. Serve the stuffed vine leaves with greek yogurt, dill, mint, olive oil and freshly ground pepper. - 23 -
Mousaka
I NEED For the vegetables Olive oil 2 potatoes 1 onion 1 eggplant 2 medium zucchini Salt, ground pepper, thyme
The origin of mousaka is not historically guaranteed, but many argue that the dish comes from the Persian maguma, a food that is a combination of lamb and eggplant. The Greek version of mousaka is dated in the 20th century. More specifically the mousaka as it is popularly known today appeared in 1910 with the release of the recipes of Chef Nicholas Tselementes.
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Preheat oven to 200 °C (390 °F) fan. For the vegetables : First of all brush a 25x30 cm baking pan with olive oil. Then, peel the potatoes and onion, cut them into thin slices, transfer them into a bowl and drizzle with olive oil. Season with salt, pepper and some thyme. Spread in a single layer on the bottom of the baking pan and bake for 20 minutes, until they soften and turn golden. Then, thinly slice an eggplant. The vegetable slices need to be thin in order for them to be cooked correctly in the oven. Transfer the eggplant slices to a bowl, drizzle with olive oil and season with salt, pepper and thyme. After that, remove the pan from the oven and add the eggplant slices. Spread them in a single layer over the potatoes and onion. If your eggplant looks a little dry, drizzle with some more olive oil. Bake for another 20 minutes. Then, cut the zucchini into thin slices. Once again, drizzle with olive oil, season with salt, pepper and thyme. Spread them in a single layer over the eggplant and bake for 20 minutes. - 24 -
For the ground meat mixture Olive oil 1 onion 1 clove of garlic 500 gr ground meat (beef) Salt, ground pepper 1/2 tsp cinnamon Pinch of ground cloves 1 tblsp tomato paste 1 can chopped tomatoes
For the béchamel sauce 750 mL milk 3 egg yolks 100 gr all-purpose flour 100 gr butter Ground pepper Pinch of ground nutmeg 100 gr grated parmesan
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For the ground meat : Firstly, pour a small amount of olive oil into a pan. Mince an onion, add it to the pan and caramelize over high heat. Then, mince a clove of garlic, add it to your pan and mix. Sauté until it softens and turns slightly golden. Then add 1/2 teaspoon of cinnamon and a pinch of ground cloves. Mix and sauté. It makes such a huge difference when you cook your spices before you add the meat. After that, add 1 tablespoon of tomato paste and sauté. Add the ground meat and use a wooden spoon to break it up into small pieces. Season with salt and pepper and brown over high heat. Then, add a can of chopped tomatoes. Sauté for 5-10 minutes or until most of the liquid evaporates and the mixture is quite dry. Then, Set aside.
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For the béchamel sauce : First of all, place a medium sized saucepan over medium heat and Add the butter. As soon as the butter starts to melt add the flour and start to
whisk as you sauté. Then start to add the milk slowly and in batches. Whisk continuously throughout this process so no lumps form in the mixture. As soon as the first batch of milk is absorbed in the flour, you can add the next batch. Repeat the process until all of the milk has been added and is completely incorporated in the mixture. When the sauce finally starts to bubble you’ll know it’s ready. It should be smooth, creamy and delicious. Remove from heat. Add some freshly ground pepper, ground nutmeg, grated parmesan and 3 egg yolks. Stir and set aside.
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To assemble : Add 1/3 of the béchamel sauce to the ground meat mixture and mix together to create a sticky filling that will hold the dish together when serving and eating. Spread filling over vegetable layers. Pour béchamel sauce over meat filling. Use a spatula to smooth the top and sprinkle with some grated parmesan. Then, bake for 25-30 minutes or until golden brown. Remove from oven and allow it to cool for at least 1 hour. Cut into pieces, serve and enjoy !
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Tomato fritters Tomato, mint, fried in olive oil and usually served with beans. It is mainly an Cycladic dish.
1 Finely chop the onions, 200 gr of tomatoes and herbs. Grate the zucchini and the remaining 200 gr of tomatoes on a cheese grater. Combine all of the chopped and grated ingredients mentioned above in a bowl. Add salt, pepper and baking powder and start to add the flour in small batches.
2 Mix until all of the ingredients are completely combined and shape mixture into patties. Fry the patties in a pan with olive oil over medium heat, until they turn golden on both sides. Remove from pan and allow them to drain excess oil on a plate lined with paper towels.
3 Serve tomato fritters with yogurt or a spicy cheese dip. - 27 -
I NEED  400 gr tomatoes (200 gr finely chopped and 200 gr grated) 180 gr zucchini 1 large onion 260 gr all-purpose flour 1 tsp baking powder 1 small bunch of parsley 10 mint leaves 6-7 basil leaves Salt, ground pepper Olive oil, for frying
Batter fried zucchini
I NEED  5 medium sized zucchini 350 mL beer 200-250 gr flour Salt and freshly ground pepper Vegetable oil for frying
It is an easy summer dish. It is used as an appetizer and it is usually served with tzatziki.
1 To prepare this batter fried zucchini recipe, start by preparing the batter for the fried zucchini. Pour the beer in a large bowl and add the flour (sifted) a little bit at a time, whilst whisking, being careful not to get lumpy. The batter for coating the fried zucchini should be more liquid (not firm), so if it’s getting too firm, use less flour than this recipe calls for. Season with salt and pepper, cover the batter with some plastic wrap and place in the fridge for 30 minutes. In the meantime wash the zucchini, remove the stalks and ends and slice in thin slices, approx. 0.5 cm or lengthwise.
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2 Place the zucchini in a colander along with some salt and set aside for 15-20 minutes to drain. Pat them dry with some kitchen paper. Dip the zucchini one at a time in the batter and fry on both sides until nicely colored.
Remove the fried zucchini using a slotted spoon and place on some paper towel to dry for 1-2 minutes. Enjoy this delicious batter fried zucchini while still hot with a last minute squeeze of a lemon ! - 29 -
France
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I’ve never been a good cooker. I’ve only started to cook last year, so I really am a beginner. I believed this project might be an opportunity to gain some new skills.
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France is full of grumpy, funny people. In the same time, France is awesome. For a European country, it can be huge. We have so many different cultures, regions, landscapes. Culturally, it really is an amazing place. There are six members of the French group, all coming from different sides of the country. Emilie and Ambrine come from Paris, Apolline from Brittany, Sébastien from Marseille, Benjamin and Simon from Grenoble. Organization : Solidarité et Jeunesse is a French organization specialized in voluntary work projects for young people. Created in 1901, it aims to develop intercultural and international relationships.
Why did you choose this project ? To me, this project is about lifestyle and not so much about food. The food is good but I want to learn as much as I can about people and their culture. That’s why I wanted to be a part of it. What do you think about the presentations and workshops during the project ? We learned a lot of new things about cultural habits, differences and similarities between our countries. Furthermore we got some ideas about how to connect food with environmental issues. Did you learn any new recipe ? Not proper recipes, but I learnt some tips. For instance, the Spanish
participants taught me that to cut a tomato, you have to put a knife into the top and slice around it. Same with garlic, it’s easier to crush it in order to get the skin off. Things like that.
you see other cultures, you want to eat all the food. Last year I went to a Pakistani restaurant. It was so good, so fresh, so different. I wanted to discover everything about it.
What was your favorite food during the workshops? The best cooking was definitely Turkish, but my favorite dish was the Greek Moussaka.
Do you know any recipes not to waste food ? I think that if you’re creative, you can always keep the food to do another thing with it.
Can you tell us about french food habits ? French cuisine is really rich and sometimes weird. However, I’m a student so I eat lots of rice and pasta. Also, I know French food too much. Of course it’s my culture, but I can’t get surprised by it anymore. When
Sébastien, 21, Marseille
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French bread
I NEED 500g of wheat flour 8 g of baker’s yeast 10 pinch of salt 32 cL of water 2 cL of olive oil
In France, the bread is an institution, you will not miss it if you visit the country : in fact, you can not have a meal without bread !
1 Mix the salt and the flour, then dissolve the baker’s yeast with tepid water. Make a small hole in the middle of the flour, put the baker’s yeast, the water and incorporate slowly the flour with your hands to the mix. Continue kneading the dough until it gets very soft.
2 Knead the dough on a work surface during 5 to 7 minutes, leave it to rest for a couple of hours with a wet linen on top.
3 You can add olives, nuts or cereals inside the dough ! Then, make a ball and add oil to the prepration. Then spread the dough on the floured work surface until it gets thin.
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Pissaladière
I NEED 1 french bread pastry 1 kg of big onions (half white, half red) 6 spoons of olive oil Some thyme 1 box of anchovy 12 small dark olives Salt
The Pissaladière is a traditional dish from the south-east of France especially in Nice, located in the French Riviera. It’s a different version of the traditional Italian pizza. It’s mainly composed of onions with anchovies and olives.
1 Peel the onions and cut them in slices of 0,5 cm. Drop off in a pressure cooker with 5 olive oil spoon, 3 spoons of water and a pinch of salt. Cover it and let it cook for 40 minutes. At the end of the cooking, retire the lid in order to let evaporate the maximum of juice but without leaving the onions color themselves which have to be like candied.
2 Preheat the oven at 210 degres, Put the cold onions on the dough. Dust with thyme and then make a lattice pattern with the anchovy cracked in two parts, spray with olive oil and put in into the oven for 25 to 30 minutes.
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Enjoy it ! - 35 -
tapenade
I NEED  200g of black olives 50 g of capers 50 g of anchovy 15 cl of olive oil 1 tblsp of Cognac or strong liquor
Tapenade is a dish from the South of France. It is an appetizer eaten with bread and wine.
1 Mix the olives, the capers and the anchovies, previously washed.
2 Add the Alcool to the puree and then the olive oil slowly.
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Enjoy it with french bread and wine ! - 37 -
Quiche Lorraine The Quiche Lorraine is the most famous pie in France, originally from the north-east of France, it’s well known in all the country. You’ll be able to find it in every French bakery.
I NEED 1 shortcrust pastry 200 g of bacon 30 g of butter 3 eggs 20 cL of cream 20 cL of milk Salt, pepper, nutmeg
1 Spread the dough in a baking tin and prick it with a fork.
2 Cook the bacon in a frying pan and spread them on the dough. Beat the eggs, the milk and the cream. Add salt, pepper and nutmeg.
3 Pour this mix on the dough. Let it cook for 45 to 50 minutes to the oven at 180°C.
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Gratin Dauphinois The “gratin dauphinois” is a specialty from Grenoble in the Alps, it is usually a winter dish, served with a piece of meat. It is one of the numerous famous Gratins.
I NEED 1,5 kg of potatoes 30 cL of cream 100g of butter 1 liter of milk 30 g of emmental cheese (you can use any yellow cheese) Garlic powder Salt, pepper, nutmeg
1 Peel, wash and cut the potatoes in thin slices. Don’t wash the potatoes after you cut them, the starch is necessary for the consistence. Put in a big pot the milk, the garlic, salt, pepper and muscade. Boil the mix and then add the potatoes and cook them for 10-15 min until you can stab the potatoe easily.
2 Then, put the cooked potatoes in a dish with butter, cover it with cream and then add small pieces of butter.
3 Last step, put some cheese on top of the potatoes to brown the dish. Put it in the oven for 50-60 minutes at 180°C.
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Tian provençal The Tian provencal is a traditional dish from the region of Provence, it will made you rediscover the flavour of the summer vegetables.
I NEED 400 g of eggplants 500g of tomatoes 300g zucchinis 1 onion 1 garlic 1 tblsp of olive oil Mix of aromatic herbs Salt, pepper
1 Peel and cut the onion and 1/6 of the garlic, put them in a big oven dish. Put the preparation in the oven for 5-10 minutes
2 Wash the vegetables, cut them in thin slices (same thickness for all). Then, dispose the vegetables on top of the mix of onion/garlic. Stand them up and alternate between tomato/zucchini/eggplant.
3 When the dish is entire filled, add the garlic in small pieces. Add salt, pepper, olive oil and mix of aromatic. Then cook it in the oven for 1h30 at 180°C.
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Tarte au citron The Tarte au citron is a lemon pie, a traditional pastry that you can find in all french bakeries. France’s best lemons come from Menton, a city located on the famous French Riviera. Each February, a festival of lemon is organized there.
I NEED dough 400 g of wheat flour 2 pinch of salt 200 of glass sugar 160 g of butter 2 eggs Garnish 8 lemons (30 cl of lemon juice) 250 g of brown sugar 2 big spoon of maizena 100 g of butter 6 eggs
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For the dough : In a salad bowl, pour the wheat flour, the salt and the sugar, add the butter cut in pieces. Work it with your fingers and add the egg. Beat the mixing until you obtain a homogenous pastry. Keep it in the fridge for two hours. Preheat the oven at 210°C. Spread the pastry between two leaves of greaseproof paper with flour, make -a 3 mm dough, prick it and put it into the oven for 10 minutes at 210°C and 5 minutes at 180°C. Let the dough dry for a while.
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For the garnish : Press the lemons to obtain 30 cl of juice and zest the 6 lemons. Mix the zest with the brown sugar, add the eggs and beat it with the whisk to make them white. Incorporate the maizena. Boil the juice and add it to the mix with the whisk. Put themixture in a pot, leave it thicken on a low heat for 3 minutes removing it. When the temperature has gone down, incorporate the cutted butter, and mix it.
3 Stuff the dough with the mixture and put in the fridge for a couple of hours. Decorate it as you wish and enjoy it !
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poire belle-hélène The Poire Belle-Hélène was created by the french chef Auguste Escoffier in 1864, as a tribute to the opera of Offenbach. This is a poached pear with dark chocolate and usually served with vanilla ice cream.
I NEED 6 Pears 150g of dark chocolate 50g of crushed nuts 20 g of brown sugar Cinnamon Vanilla extract Water Optional : vanilla ice cream
1 Put the pears in boiling water (cooking time depends on how ripe the pears are, the harder they are, the longer it will take). The pears are ready when they are really soft. Turn off the fire but let the pear sit in the water.
2 Put the nuts on the stove, add the other half of the sugar. Stir until the nuts are ligthly brown No oil is needed, put them aside. Take the chocolate and break it into pieces. Put it on a stove, add a 2 or 3 small spooon of water and stir gently until you get a smouth and creamly texture.
3 Put the pears on a plate. You might want to cut them in half and put them on the plate. Then take the melted chocolate and homogenuosly spread it on the pears skin. Finally add the nuts on top.
3
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Mousse au chocolat The Mousse au chocolat is a fresh dessert created by a servant of Louis XVI, in the 18th century. The name come from the dessert texture, which is similar to a foam.
I NEED  3 eggs 100g of chocolate Vanila sugar
1 Soften the chocolate and incorporate the egg yolk and the sugar.
2 Whip eggs-whites to a light mousse and add them slowly to the mixture.
3
1
Leave it to the fridge for at least 1 hour and enjoy it ! - 49 -
SPAIN
Spain is a country with a social life always associated with food. There are six participants (Monica, Irene, Nuria, Miguel, Juanan, Juan) who are come from both southern and northern part of Spain. Organization :The participants come from a network of Spanish organizations. The names of the organizations are COCAT, PUET, DEAMICITIA.
Why did you choose this project ? First of all I like Mediterranean food. Also my father is a desert cooker and I want to share Spanish desert recipes that I know and learn more. Can you tell us about spanish food habits ? Some of the traditional spanish dishes are paella,tapas, embutidos.We are used to eat late and drink alchohol drinks like wine or beer with the meals. In special occasions we eat sea fish.
What did you think about the presentations and workshops during the project ? I learned how to cooperate with other people.I think it was a great oportunity to learn things from other countries and improve myself. Did you learn any new recipe ? What was your favorite food during the workshops? People from my country learned me some recipes that I didn t know. Mousakas, a traditional greek food with eggplants,potatoes ,minced meat and besamel was my favorite food.
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Do you learn any recipes not to waste food ? Yes i learned how to make a rice salad with leftover rice. Irene,19, law student, Spain
Salmorejo
I NEED  8 tomatoes 2 green peppers 1/2 red pepper 2 garlic cloves 1 bread 1 cup oil A pinch of salt
Salmorejo is a typical fresh vegetable soup from the South of Spain, mainly Andalusia. This dish is great as a starter on a hot summerday.
1 Peel the tomatoes, cut the peppers (green and red) and the cloves of garlic.
2 Cut bread until it forms crumbs and mix them with water to make a dough. Later mix this dough with tomatoes, peppers and garlics. Put into a beater and add a cup of oil and salt. Beat all until you obtain a liquid soup.
3 Put the soup into a refrigerator. You can serve it cold. You might accompany it with ham and boiled eggs.
2
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Berenjenas con miel
Eggplants with honey
Eggplants with honey is a typical dish from the South of Spain, often eaten as a snack.
1 Clean the eggplants and cut them without peeling them.
2 Mix flour and water in a bowl and put the eggplants in the flour mix
3 Put oil in a pan and fried the eggplants, add salt. Finally serve it in a plate and add honey. - 55 -
I NEED  2 eggplants 0.5 l water 1/4 kg flour Oil for frying A pinch of salt 1 tblsp honey
Tortilla de patatas Also named Spanish omelette, the tortilla de patatas is one of Spain’s most famous dish. A big omelette can be shared with everyone.
I NEED 3/4 kg of potatoes 6 eggs 1/2 onion 2 garlic cloves 1 pinch of salt Oil for frying 1 tblsp oil
1 Peel and cut the potatoes. And then cut the onions and garlic. Fry the potatoes with a lot of oil. At the same time beat the eggs and mix them with the potatoes and salt.
2 Put a pan with a tblsp of oil and pour the mix. When the base of the mix is solid, turn over the tortilla. - Put the moister side of the tortilla back onto the pan and let it cook for about 5 minutes.
3
1
The tortilla de patatas is ready ! - 57 -
Alioli
salsa brava
sangria
This recipe is a garlic sauce from the Mediterranean coast. The name Alioli means garlic (ajo in Spanish) and oil which are its mainly ingredients. You might serve it with fish or meat and fried potatoes.
This sauce is typical from the Spanish Mediterranean coast and is served with a lot of tapas.
Sangria is a traditional Spanish and Portuguese drink better served cold. It is a mix of fruits and wine drink good for sharing with your friends on a party.
I NEED 1 apple 1 orange 3-4 tblsp of organic brown sugar 180 ml of orange juice 80 ml of brandy 750 ml of red wine Ice
I NEED 500 g grind tomatoes 2 garlic cloves A pinch of sweet pepper Tabasco 2 tsp black pepper 2 tsp vinegar 3 tblsp oil A pinch of salt
I NEED 1 egg 1 garlic clove 1 cup of oil Juice of 1/2 lemon A pinch of salt
1 Put oil in a pan and add it the peeled garlic cloves.
2
1 Peel and cut the garlic. Put it in a beater with the eggs, the juice lemon and the salt.
When the garlic is cooked, add the sweet pepper, Tabasco and black pepper. Then add tomatoes, vinegar and salt.
3
2 Slowly add the oil while mixing.
Mix and the sauce is ready. - 58 -
1 Peel fruits and mix them with the sugar in a big jar.
2 Add orange juice and brandy and stir. Add red wine then ice.
3 Add ice to the mixture and put into a refrigerator for one hour. You might add lemon soda for extra sweetness.
3
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Paparajote
I NEED  4 lemon leaves 1/4 l milk 3 eggs 1/4 kg flour 400 g of yeast 100 g of sugar Ground cinnamon A pan of oil
The origins of this dish are Arabian although it is a dessert from the Murcia region in Spain. It is made with lemon leaves and dough. It may be eaten as a snack.
1 Wash and dry the leaves of lemon. Mix the sugar with ground cinnamon.
2 Put milk, eggs and yeast in a bowl and mix them. Add flour to the mixture and beat it.
3 Deep the leaves of lemon in the previous mix and add it in a pan with hot oil. Later, when the leaves are fried, pour them into the mix of sugar and cinnamon. - 61 -
tarta de santiago It is a cake from the Galicia region in Spain. When pilgrimages go to Compostela, it is common to try this cake and therefore it is sold in all cake shops along the route of Santiago de Compostela. You can try this cake whenever you want but it is typical to eat it in July and August because the 25th of July is the Dia De Santiago
I NEED  250 g almond 250 g sugar 5 eggs 1\2 lemon zest 1 tsp cinnamon 1 tblsp powdered sugar 1 tblsp butter
1 Slice the almonds and mix them with the sugar in a bowl. Slowly add the eggs while mixing, till it forms a dough.
2 Add the lemon zest, the cinnamon in the mixture and mix all. Put melted butter and flour in a pie plate and pour the mix in.
3
3
Take it to the oven at 180°C for about 30 minutes. - 63 -
ITALY
Italy is a country of beautiful nature. People usually know Italy in a historical way but it has also natural reserves and beautiful parks, mountains. They play a key role in terms of biodiversity. There are six participants (Valeria, Monica, Rita, Martina, Carmen and Antonio) who are students coming from Tramonti and Brescia, North Italy.
Why did you choose this project ? I have chosen to meet people and improve my English. I came also to learn things about food.
“
As a Biology student I love insects such as butterflies ! I do some experiments in my department about biodiversity. For example bees are really important to make the pollination and also the honey which I like !
”
What do you think about the presentations and workshops during the project ? I really liked them, especially the Spanish one, because it was interactive. It was interesting to learn food traditions. Did you learn any new recipe ? Yes I learned how to make a yogurt souce with garlic. What was your favorite food during the workshops ? It was “Kisir” from Turkey which is a couscous mixed with some vegetables and souce inside.
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Can you tell us about italian food habits ? In Italy we eat three times a day and we tend to eat different dishes. We eat pasta and some meat/vegetables for the lunch and continue with fruits. After lunch it is common to drink espresso. We prefer to eat with different plates instead of one mixed. We eat dinner usually between 8.009.00pm. Do you know any recipes not to waste food ? Yes, Gateau di Patate, is a food to which you can add the leftovers like ham or cheese, mozzarella, eggs etc. Valeria, 23, Biology Student, Italy
caponata
I NEED 200 g tomatoes 200 g mozzarella 200 g “Pan e vscuott” (bread) Oil Basil Salt
Caponata is a traditional dish of the Amalfi Coast. The bread which is used in the recipe has a medieval origin : it was born in the period of the “Repubbliche marinare”. It was produced in Tramonti and consumed on the ships by the sailors. It was usually baked twice. For this reason, it was easier to store it up on the ships during the trip.
1 Break and wet the bread, cut the mozzarella in small cubes and cut the tomatoes.
2
2
Put everything in a bowl and season with oil, basil, salt. - 67 -
RISOTTO AI FUNGHI
I NEED 320 g Rice 100 g Mushrooms Vegetal broth White wine Parmigiano Parsley 1 onion Oil, salt, pepper, garlic 40g Butter
1 Clean and cut the mushrooms, wash the parsley and grind it. In a pan sautè garlic with extra virgin olive oil and add mushrooms, leave to cook and at the end add salt, pepper and parsley.
2 Cut onions and sauté in a large short pot with extra virgin olive oil, add rice and toast it. Add wine and let it evaporate. Add vegetal broth to cover the rice and let the rice adsorb it. Repeat this process for 15 min, mixing together all the time with a spoon. Then add mushrooms, butter and Parmigiano and mix it. Before serve it add some parsley on the top.
2
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parmigiana
I NEED 4 Eggplants 400g Tomatoes Sauce 250 g Mozzarella Flour 2 Eggs Basil, oil, salt
Parmigiana is a dish usually cooked in summer. It is made with fried fresh eggplants and mozzarella.
1 Wash and cut eggplants to length. Mix the eggs with a fork, put eggplants into them and then in flour. Now fry the eggplants and left them dry in kitchen paper.
2 Sautè garlic in extra virgin olive oil, add tomatoes souce and leave to cook. At the and add salt and basil.
3 In an oven pan put tomatoes souce first, then eggplants, mozzarella cut in small cubes and basil. Repeat this stratification until the edge of the pan. Finally put on the top some tomatoes souce. Bake it at 180 °C for 45 min.
3
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POLPETTE DI MELANZANE
I NEED  200 g eggplants 2 eggs 200 g bread 100 g parmigiano cheese Parsley, salt, garlic, oil
1 Wash and slice the eggplants in small cubes and fry them in a pan with oil. Mince the parsley and the garlic.
2 Soak bread in water, and mix it using your hands in a large bowl with eggs, eggplants, parsley, garlic and salt. Roll the mixture between the palms of your hands to form many balls. Wrap the balls in bread crumbs.
3
3
Fry the balls in a pot with oil. - 73 -
TIRAMISù
I NEED 200g Savoiardi biscuits Coffee 250 g mascarpone cheese 3 eggs 60 g Sugar Cocoa powder
Tiramisù is a typical Italian dessert made with “Savoiardi” (Sponge biscuits made in Verona), mascarpone (Italian cream cheese) and coffee.
1 Divide egg yolk from egg white. Beat egg white and put aside. Mix egg yolk with sugar and let it beat, then add mascarpone cheese. Now combine the egg white with egg yolk cream.
2 In a casserole dish put cream first then Savoiardi biscuits soaked in coffee, repeat the layers until the casserole is full. Remind to finish with the cream. Put in the fridge for 2-3 hours. Before serve it put some cocoa powder on the top.
2
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international recipes
“
After the workshops of each country and all the different flavours we could experience, we experimented and made some new mediterranean recipes The idea was to generate a meeting between different culinary influences of the Mediterranean countries.
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parmissaka
I NEED for the vegetables Olive oil, for brushing and extra for vegetables 8 potatoes, cut into thin slices 1 onion, cut into thin slices 7 eggplant, cut into thin slices 2 medium zucchini, cut into thin slices Salt, ground pepper, thyme 250 g Mozzarella 500 g tomatoes
The Parmissaka , as we could guess, is a mix of the traditional Greek dish Moussakas and the traditional Italian dish Parmigiana . This dish is easier and more simple as we don’t use minced meat and béchamel that we use for moussaka . We use all the vegetables that we need for both recipes and we mixed them.
MedEATerranean salad MedEATerranean salad is a mixed salad. We mixed ingredients from traditional Italian, French (Niçoise) and Greek (Horiatiki) salads.
1 Preheat oven to 200°C (390°F) fan. Wash and cut eggplants to length. Leave the eggplants into salt for 30min. Wash them and dry them very well. Now fry the eggplants and left them dry in kitchen paper.
1
2
To make this MedEATterranean salad recipe, start by preparing your vegetables. Wash thoroughly and strain the vegetables. Place everything in a large bowl. Don’t forget to cook the eggs ten minutes in boiled water. Sprinkle salt and pour over the extra virgin olive oil and vinegar.
Sautè garlic in extra virgin olive oil, add tomatoes sauce and leave to cook. At the end add salt and basil.
3
2
In an oven pan put tomatoes sauce first, then potatoes, eggplants, zucchini, mozzarella cut in small cubes and basil. Repeat this stratification until the edge of the pan. Finally put on the top some tomatoes sauce. Bake it at 180°C for 45 min.
Toss everything together, so that the flavors mix. Be careful not to add too much salt, as the feta cheese and the olives are salty enough. This salad is always served with feta cheese on top, a drizzle of olive oil and dried oregano. - 78 -
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I NEED 3 tomatoes 1 medium red onion 2 cucumber 2 green pepper 16 black olives 100 g block feta cheese (7 ounces) 4 eggs 100g of tuna 50g Anchovies 1 Lettuce or a similar one 100 g “Pan e vscuott” from Tramonti Sea salt, basil 1 tsp dried oregano 1 tblsp red wine vinegar 1/4 of a cup extra virgin olive oil
KIZARTMATAPAS
I NEED For the vegetables 3 Patatoes 1 lbeggplant 4-5 green peppers 2 cups sun flower oil
Kizartmatapas is a mixed dish . The original dishes came from Spain and Turkey. We thought that it was a good idea to mixed one of our favorite dishes and make a new one. Kizartma from Turkey and Papas Bravas from Spain.
For the yogourt sauce Garlic Yogurt Salt
For the brava sauce 500 g grind tomatoes 2 garlic cloves A pinch of sweet pepper Tabasco 2 tsp black pepper 2 tsp vinegar Oil A pinch of salt 3 tblsp oil
pizza from everywhere
I NEED 600 g of flour 30 cl of water 8 g of yeast Salt
1
For the vegetables : Place the frying oil in a frying pan or pot, turn the high and wait till the oil sizzles. And then, first place the eggplant slices and fry both sides. Then take them out and place over a paper towel to soak the excess oil. Fry the potatoes and the pepper the same way and place them over the paper towel-Springle salt all over. Mix all the fried vegetables or serve them separately as you desire. Pour the brava sauce in half and the garlic yogurt sauce on the other half.
1 Dissolve yeast in 5 cl of warm water then mix with flour, water and add salt. Knead and make 4 small balls and leave it to rest for at least 2 hours.
2 Punch down dough in circle in a work surface with flour.
2
For the Brava Sauce : For this, take a hot pan and add oil. Peel the garlic cloves and put them in the pan. Add the sweet pepper, Tabasco and black pepper. Then, add the tomato, vinegar and salt. Stir a few minutes and the sauce is ready!
3
For the Garlic Yogourt Sauce : To the garlic yogurt sauce peel the eggplants totally or in strip shapes. Then slice them lengthwise or round, 1/3 inch think as you like. Salt them and leave aside for 15-20 minutes. - 80 -
3 Spread Turkish yogurt sauce or Italian tomato sauce. Put the ingredients you want, be creative !
3
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Acknowledgments Journalists AYDOGAN Gokce, CAPITAN CABRERA Juan Miguel, DAMAR Mecut Cem, HOCINE Ambrine, PERUJO TOSCAMO Miguel, ZERVAKOU Eirini
Photo\video BRUNEAU Sébastien, GOMEZ MARTIN Monica, KIZILKAN Hasan Fikri, MARIOSI Monica, TSOLAKIDIS Angelos, SANNINO Rita
Chefs DEARDEN Simon FATTORUSO, Valeria GONZALES CODES, Antonio KEKLIK Aysen, OIKONOMOU Aikaterina Maria
Graphic Designers BOSTAN Öykü, DAMBRINE Apolline, KANELLI Maria, MARCHAL Emilie, ZURITA NAVARRO Nuria
Social Media ARIOT Benjamin, GALVEZ ALBUQUERQUE Irene Maria, GULEK Zeynepsu, STEFANOPOULOS Kosmas
Facilitators DI MARTINO Antonio, JEBASINSKI Maike
Special thanks TO Enzo, Tyler and Sam
The European Commission support for the production of this publication does not constitute an endorsement of the contents which reflects the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
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YAP http://www.yap.it ACARBIO COSTIERA AMALFITANA www.acarbio.org Instagram : @acarbio Make It MedEATerranean www.facebook.com/make.it.medEATerranean Instagram : @makeitmedeaterranean