Comenius Project 2008-2009 IES Cardenal López de
Mendoza. Burgos (Spain )
Students: 4th Year ESO
Participant teachers
1-Jesús María Heras Terrazas
2-Consuelo Sánchez Chamoso
3-Mª Concepción López Pérez
Coordinator teacher
Domiciana Tapia Gallardo
Special collaboration
Enrique Pascual Pérez
1- How often do you have
breakfast?
• Always: 148
• Sometimes: 26
• Never: 4
160
140
120
100
80
60
40
20
0
always
sometimes
never
•
•
•
•
•
•
•
•
2-If you answered yes, what did
you have for breakfast this
morning?
Cola-cao: 125
Biscuits: 92
Coffee: 14
Fruit: 14
Fruit juice: 28
Toast: 27
Yoghourt: 10
Other: 40
140
120
100
80
60
40
20
0
cola-cao
fruit
yoghourt
3-Do you have anything at break?
• Always: 127
• Sometimes: 40
• Never: 14
8%
22%
70%
Always
Sometimes
Never
4-If you answered yes, what do you
usually have?
•
•
•
•
A sandwich: 125
A bar of chocolate: 7
A bun: 8
Other: 21
5%
13%
4%
78%
Sandwich
A bar of chocolate
A bun
Other
5-Do you have a hot lunch?
• Always: 131
• Sometimes: 40
• Never: 4
23%
2%
75%
Always
Sometimes
Never
6- If you have a hot lunch, where
do you eat it?
At the table 123
with the
family
In front of 42
the TV
Wherever
you are
11
It varies
15
150
it varies
100
wherever you
are
50
in front of the
TV
0
at the family
with the
family
7- What did you have for lunch
yesterday?
15%
25%
7%
2%
11%
7%
3%
2%
14%
10%
4%
dry vegetables
soup
fish
eggs/omelette
salad
fruit
sandwich
cheese
yoghourt
milk
other
8-Do you have an evening meal?
Always
108
3%
Sometime
s
67
Never
5
37%
60%
Always
Sometimes
Never
9 – If you have an evening meal,
where do you eat it?
At the table
92
with your
family
In front of the 48
TV
Wherever you 35
are
It varies
12
6%
19%
49%
26%
At the table with your family
In front of the TV
Wherever you are
It varies
10- What did you have for dinner
last night?
18%
7%
10%
12%
19%
10%
9%
3%
5%
7%
soup
fish
eggs/omelette
salad
fruit
sandwich
cheese
yoghourt
milk
other
11- What do you drink more during
the day?
160
140
120
Water
Soft drinks
Other
158
19
5
100
80
60
40
20
0
other
soft
drinks
water
12– How many portions of fruit did
you eat yesterday?
0
1
2
3
4
5
6
7
8
18
50
47
38
14
10
1
0
1
0%
1%
1%
8%
6%
10%
27%
21%
26%
0
1
2
3
4
5
6
7
8
13– Is any member of your family
or yourself on a diet now?
14%
Yes
25
No
155
86%
Yes
No
14- Do you think that eating healthy
will allow you to live better and be
happier?
16%
Yes
152
No
28
84%
Yes
No
BALANCED DIET
1 – WHAT IS IT?
It’s a diet which must be provided with the suitable proportions
according to the characteristics of each person. It’s all the nutrients
and energy needed to do all the daily activities.
2 – AIMS
1 – A physically and mental development.
2 – To modify bad habits and strengthen the good ones.
3 – To choose the food correctly.
3 – CONDITIONS TO EAT WELL
1 – To balance the calories consumed with the ones we need.
2 – The diet must be varied and pleasant.
3 – To eat the adequate proportion of proteins (15%), glucoses (5560%), fat (30-35%), vitamins, water and cereals.
4 – NURISHMENT HABITS
Depending on:
1 – The family.
2 – The food concept.
3 – The time it takes us.
4 – The food eaten.
5 – PROBLEMS IN THE DEVELOPED SOCIETIES IN RELATION TO
THE NOURISHMENT
1 – Fat exceeds in the meals and absence of carbohydrates.
2 – The 15% of the population don’t eat enough proteins.
3 – Diseases like overweight, cancer, etc., appear.
4 – A very fast change in the nourishment habits due to the food coming
from other cultures.
6 – FOOD’S FUNCTION
Fat and glucoses give us energy, proteins which help us to grow up
since they contribute to give vitamins and minerals.
7 – CLASSIFICATION OF NOURISHMENT: FOOD WHEEL
8 – FOOD PYRAMID
It indicates the variety and proportion of food that must be
consumed during the whole day. There’s more quantity of food on
the base and there’s less on the top.
9 – PIECES OF ADVICE
1 – You shouldn’t leave out any of the five daily meals.
2 – You should avoid eating too much sugar and soft drinks.
3 – You should eat slowly and when you are hungry.
4 – You should avoid unsuitable diets.
5 – You should have adequate calories according to our physic activity:
for example, young people between 14-16 years old, depending on
their sex, they can do a kind of activity or another:
--- Women: moderate physical activity: 2350 kcal.
--- Men: moderate physical activity: 2550 kcal.
SUGGESTED BALANCED DAILY MENUS
--- Breakfast: 400-450 kcal.
--- Morning snacks: 150-250 kcal.
--- Lunch: 700-750 kcal.
--- Afternoon snack: 150-250 kcal.
--- Dinner: 600-650 kcal.
FUNCTIONS OF THE DIFFERENT TYPES
OF NUTRIENTS WHICH FOOD CONTAINS
Glucoses and lipids (greases) are employed as a source
of calories, for that reason they have the same energetic
mission. They must provide with the 55% from the total
energy of the glucoses and the 35% of the greases.
Proteins have a primary mission which is the contribution
of the substrate for the renovation and the growth of
many different structures of the organism. We name this
plastic and formative function. They give the 15% from
the total energy.
The control of many parts in the organism function
constitutes the regulative function and it is covered by
vitamins and one hundred minerals, as iron, iodine,
chlorine…
THE SEVEN GROUPS OF FOOD
These groups of food are normally represented in form of a wheel.
In the first level milk and derivatives are represented.
In the second level there are all the meet forms (calf, chicken, pork,
lamb…), their derivatives (sausages, ham…), fish, seafood and
eggs.
The food of these two groups contains essentially proteins of animal
origin and they are, therefore, plastic or “trainer” food.
The third group is potatoes, dried vegetables and dry fruit. It has an
energy input, but proteins and vitamins are food that combines three
functions.
Vegetables form the fourth group. They contribute with vitamins and
minerals. The same happens with the fruit of the fifth group that
contribute the majority of the c vitamin needed. These groups are
essentially regulatory.
The sixth group involves bread, cereal, sugar and sweets. It is the
group of carbohydrates (glucoses).
On the other hand, the seventh group is the fat typical group, with
oil, butter, bacon… The food of these two groups is energetic. We
choose one or more products of each group to design the daily
menu.
THE SEVEN GROUPS OF FOOD
NEEDS OF ENERGY
ACCORDING TO THE AGE
--- Girls between 14-18 years old, 2200 kcal/day
approximately.
--- Boys between 14-18 years old, 3000 kcal/day
approximately.
Always considering the physical activity that they do.
DISTRIBUTION OF DAILY ENERGY
Breakfast ----------------------------------------------- 25%
Lunch----------------------------------------------------- 30%
Snack----------------------------------------------------- 15-20%
Dinner---------------------------------------------------- 25-30%
Breakfast can be done in one intake although it is
advisable to do it in two, one when we get up and
other at midday. We’ll do the distribution of the
calories depending on the sex, boys and girls, and
on different ages. We will do a menu with about
2500 calories per day.
According to these data, about 637,5 calories are
for breakfast, 255 for the midday snack and the
afternoon snack, 765 for lunch and 637,5 for
dinner.
SUGGESTED DIFFERENT TYPES OF BALANCED
DIETS
Breakfast
1 – Calories: 657.
Milk (200g – 130 kcal), sugar (10 g – 37,5 kcal), cocoa
(10 g – 59 kcal), bread (100 g – 258 kcal), butter (15 g –
112 kcal), jam (20 g – 20 kcal), juice (40 kcal).
2 – Calories: 657,3
Milk (200 g – 130 kcal), cocoa (10 g – 59 kcal), sugar (10
g – 37,3 kcal), bun (100 g – 315 kcal), biscuits (20 g – 76
kcal), juice (40 kcal).
3 – Calories: 500,3
Milk (200 g – 130 kcal), cocoa (10 g – 59 kcal), sugar (10
g – 37,3 kcal), cereal (100g – 160 kcal), biscuits (30 g –
114 kcal).
SUGGESTED BALANCED MENUS
BREAKFAST:
A glass of milk (250 ml), cocoa (20 g), cookies (40 g).
A glass of milk (250 ml), cereal (50 g), fruit (120 g).
Fresh juice (250 ml), bread (50 g), Burgos cheese (60 g), fruit (120
g).
Yoghourt (125 g), bread (50 g), cold cuts of turkey or serrano ham
(50 g), fruit (120 g).
A glass of milk (250 ml), sugar (10 g), bread (50 g), butter (20 g),
jam (25 g).
MORNING SNACK:
Fruit (120 g) and bread (40 g).
Juice (150 ml) and Swiss roll (50 g).
Bread (50 g) and cold meat (50 g).
Bread (50 g) and Burgos cheese (150 g).
LUNCH:
Chick peas (80 g) + sausages (10 g).
Sole (100 g).
Peach (100 g)
Macaroni (80 g).
Sausages (50 g) + oil (5 ml).
White wheat bread (50 g).
Grapefruit.
Beans (100 g).
Bread (50 g).
Rabbit (100 g).
Potatoes (50 g).
Tangerine (150 g).
3 “delicias” of rice: rice (60 g) and peas (20 g).
Carrots (30 g), green beans (30 g), boiled eggs (30 g), ham (30 g),
shrimp (30 g), oil (5 ml).
Hake “roman style”: hake (120 g), flour (10 g).
Pear (100 g), bread (50 g).
NOURISHMENT PYRAMID
MILK, YOGHOURT AND CHEESE
MEAT, FISH, SELLFISH AND
EGGS
VEGETABLES
PULSE, POTATOES AND
DRIED VEGETABLES
FRUIT
CEREAL, BREAD, RICE, SWEET
AND PASTA
FAT AND OIL
CHARACTERISTICS OF A
BALANCED DIET:
It must fulfil the following conditions:
• To contribute enough quantity of energy for the needs
of the functioning and development of the organism
• To contain forming elements that contribute to the refill
of growth of the different biological structures.
• To provide the regulatory system with substances that
control the different phases of the metabolism
• All these substances must keep a proportion among
them.
A diet is balanced when it allows a suitable state of
health. We have to take into account factors like age,
and physiological special situation, keeping an
appropriate state of health qualifies people to do
exercises which demand search type of work.
BREAKFAST
• Breakfast is the main meal in the day. It contains
the 20/25% of calories we take per day. Having a
balance breakfast it must include dairies, fruit and
cereals. Apart from this we could also have some
meat and sweet baker, only in moderate
ingestions. Dairies give us quantity proteins,
calcium and A,B and D vitamins. Cereals contain
vitamins, minerals, fibre and glucoses which
provide us energy. Fruit provide us with sugar,
water, vitamins, minerals and fibre.
• This is an example of balanced breakfast:
First we will have a fresh orange juice. Then we will
drink some milk with cocoa and biscuits or a toast
with olives oil or butter and jam. We can also have
some cold meet and a bun. And you can drink as
much water as you want.
A HEALTHY BREAKFAST
DIET
• The main aim is elaborating a good diet for
teenagers from 14 to 16 years old.
• The energetic availability of the developed
countries (we are among there) is over 3000kcal
per person, and the way we eat can be harmful for
their health. An excess of fat, proteins, salt and not
enough complex glucoses, good in fibre with is
contained in vegetables and dried vegetables.
• Our lifestyle moves away from a healthy lifestyle is
which physical exercise, a good balanced diet is
basic.
• The main healthy problems related to nourishment
are obesity, hypertension, arteriosclerosis,
diabetes, cancer…
• We will try to elaborate a diet with food teenagers
like, but always trying to protect the regional
gastronomy and respecting the requirements of a
balanced diet.
• We have observed that:
• · There is a clear predominance of eating meat
and derivates against fish intake.
• · Abuse of fast food
• · Excess of proteins and fat, which give a high
contribution of cholesterol and a vegetables
shortage intake.
• ·Excessive abuse of sweets, ice-cream, frizzy
drinks…
• ·Unbalanced breakfast, which can mean a lower
school performance
SHOPPING TROLLEY
We experienced a shopping day to show in a video what
kind of food we should take with us in our shopping
trolley. As we decided that we need to have a healthy
diet, then we made a list of the healthy products we
wanted to take:
* Dairies: milk, butter, yoghourt, cheese.
* Dried vegetables.
* Fresh vegetables and fruit.
* Pasta.
* Meat.
* Fish.
* Cereals and biscuits.
* Nuts.
* Olive oil.
SHOPPING TROLLEY
The importance of physical
activity in a healthy lifestyle
“Too much 5“
are characterized by:
Smoking
Alcohol
Stress
Food
Drugs
The current societies
“1 too much little”
Exercise
Sedentary
lifestyle
CIGARRETES
ACOHOL
STRESS
FOOD
DRUGS
SEDENTARY LIVESTYLE
Healthy ways of life an inadequate conducts
PROBLEMS AND DISEASES
Cardiovascular
Respiratory
Muscular
Osseous articulate
Metabolic
Psychological
BENEFICIAL INFLUENCE OF THE
PHYSICAL EDUCATION ON HEALTH
Systems
Cardiovascular
Respiratory
Muscular
Effects
It increases the systolic volume and the
force of the heart.
It increases de vacuolisation and
improves the recovery.
It decreases the cardiac frequency and
the arterial tension.
It increases the pulmonary capacity and the
number of alveolus.
It increases the muscles effectiveness.
It increases the pulmonary ventilation.
It improves the speed, elasticity, force and
resistance.
It decrease the muscular disease effects and the
risk of injuries.
It increases the number and size of the muscles
Osseo-Reticular
It lubricates the joints and avoids movement
limitations.
It favours the elasticity of joints.
Metabolic
It decreases and controls the corporal weight.
It prevents and avoids obesity.
It modulates and regulates the metabolism.
Psychological
Fights anxiety, stress and depression.
Improves the corporal image and this way the
self-esteem.
Contributes to the mental well-being and
psychological.
It improves the mood.
REASONS FOR NOT DOING A BIT OF EXERCISE
Lack of free time.
Lack of sports facilities.
Studies.
Other tastes and interests.
weariness.
Going out with friends.
I don’t like physical activity and sport.
Other reasons.
WE NEED TO CHANGE TEENAGERS’ MENTALITY ANS MAKE THEM
THINK OF THE IMPORTANCE OF DOING EXERCISE TO BE HEALTHIER
CIGARRETES
SEDENTARY LIFESTYLE
BE AWARE OF THE NECESSITY OF DOING PHYSICAL EXERCISE
PHYSICAL-SPORT
FORMATION
Where ?
When ?
Why ?
How ?
PHYSICAL – SPORT
FORMATION
WHEN ?
WHERE ?
Childhood and adolescence
_To create healthy habits and lifestyle.
_We can improve or damage our health
_To decrease or increase diseases
Educational period of
_To include coherent educational program
secondary education
about physical exercise and
heath in the educational lessons.
If we regularly and moderately
WHY ?
HOW ?
practise physical activities and
sports we will get
Encouraging young people
_To present diseases.
_To prolong our life expectancy.
_To improve our life quality.
_Healthy physical exercise
long-term benefits
to practise more
_Sports.
*They must be :recreational,
formative playful and attractive.
*They must avoid competitiveness
and discrimination.
WHAT TYPE OF PHYSICAL
ACTIVITY IS HEALTHY ?
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Physical activity is healthy when:
It ensures us more befits than risk when it is practised.
The way to practise is recreational.
It adapts to the real possibilities of the person according to:
Sex, age and level of physical condition.
When you plan the activity some basic principles are considered:
_FRECUENCY :at least three times a week.
_INTENSITY: between moderated and vigorous, based on aerobics efforts.
_DURATION: between 30 minutes and 1 hour.
_VARIETY :change healthy activities.
_PROGRESSION: increase the intensity and the duration slowly
_PHYSICAL CONDITIONS FACTS:
Cardio respiratory endurance
Muscle resistance.
Flexibility and resilience.
Strength and muscle.
Body posture.
1 - Do you think that physical activity and
sport influence positive healthy?
Boys
Girls
A lot
63
69
A bit
3
3
It
depends
2
0
Nothing
90
80
70
60
50
40
30
20
10
0
boys
girls
a lot
0
0
a bit
it
nothing
depens
2 - What do you think that your level of
physical condition is?
Boys Girls
Very
good
11
Good
35
Regular
Bad
1
35
30
25
32
20
31
1
7
20
15
10
5
0
Very
bad
1
1
v.
good
regular
v. bad
boys
girls
3 - Do your parents practice some
physical or sport activities?
•
Father:
40
GIRLS
BOYS
35
30
25
A lot
22
6
girls
boys
20
15
Sometimes 30
36
10
5
Never
•
20
6
0
A lot
Sometimes
Never
Mother:
GIRLS
BOYS
40
35
30
9
25
20
Girls
Sometimes 34
39
15
Boys
Never
20
5
A lot
13
25
10
0
A lot
Som etim es
Never
4 - Do your parents encourage you to do
some physical activities o some sport?
A-.They insist
me very much
GIRLS
BOYS
7
8
30
25
B.-They leave
me to decide
26
30
C-.They
discourage me
30
27
D.-They advise
me to do
12
E.-They do not
say anything to
me
1
20
Girls
Boys
15
10
2
5
0
1
A
B
C
D
E
5 - Do you do any training of some type of school
of federated sport during the week?
50
Days
0
1
2
3
4
5
6
Boys
20
5
4
19
12
2
5
Girls
49
4
6
2
4
2
5
45
40
35
30
Boys
Girls
25
20
15
10
5
0
0 1 2 3 4 5 6
6 - Do you practice any type of physical
voluntary activity during the school year?
Days
0
1
2
3
4
5
6
Boys
9
12
15
15
5
8
4
Girls
22
14
20
10
3
1
2
25
20
15
Boys
Girls
10
5
0
0 1 2 3 4 5 6
7- Do you do any type of physical voluntary
activity during the vacations?
Days
6
5
4
3
2
1
0
Boys
25
8
10
13
8
3
1
Girls
12
6
13
22
12
2
5
25
20
15
Boys
Girls
10
5
0
6 5 4 3 2 1 0
8-The reason of not doing more
physical and sports activity is
Boys
Girls
Haven’t got time
28
49
Have to study
29
23
Tiredness
13
11
I don’t like it
2
4
Haven’t got the means
8
7
I have other interest
11
20
Meet friends
20
23
Others
11
10
50
45
40
35
30
25
20
15
10
5
0
Haven't
got time
Boys
Girls
I don't
like it
Meet
friends
DOING EXERCISE TO KEEP FIT
RECIPES
1 - APETIZERS
“Boquerones en vinagre”
• Ingredients
• 1 kilo fresh anchovies
• good Spanish virgin
olive oil
• white vinegar
• 3-4 garlic cloves
• fresh parsley
• sea salt
1Clean the anchovies/boquerones under water. Get rid of the heads
and open the clean anchovies/boquerones as if they were books.
Get rid of the insides of the fish and after rinsing them, place them in
in a deep tray.
2Once you have the tray covered with "open book" fish, sprinkle some
sea salt and cover them with the white vinegar.
3Put them in the fridge for a minimum of 12 hours. I usually let them
sometime between 12 to 18 hours.
4Once the macerating is done, cut a couple of cloves of garlic in really
thin slices (it depends a lot on how much fish you have and how
much you like garlic). Put aside.
5Chop parsley in really small pieces.
6Get each fish out of the tray where they have been macerating.
Arrange them nicely in another tray.
7Once they are arranged sprinkle the cut garlic and the parsley over
the fish.
8Cover with good Spanish virgin olive oil.
9Enjoy with white wine and bread or a baguette.
10The prep time varies depending on your fish cleaning and cutting
skill.
Steps:
• 1: Wash and cut the potatoes into thin slices. Heat the oil in the pan,
and add the potatoes and salt. Fry, stirring occasionally. Tip: If you
prefer the potatoes to be soft, use a spatula to mash them as they
are frying. As soon as they are a golden colour, remove from the
pan and put the potato mixture either in a sieve or on kitchen paper,
so that as much oil as possible drains away or is absorbed.
• 2: Beat the eggs well with a pinch of salt, and add to the potatoes.
Mix well.
• 3: Put two small spoonfuls of olive oil in the frying pan, so that the
bottom of the pan is covered with a thin layer of oil. Once the oil is
hot, add the potato and egg mixture. Tip: shake the pan gently as
you move the mixture, so that none sticks to the bottom. Once the
omelette seems to be cooked, use the lid of the frying pan (or a
large plate) to tip the omelette out of the pan, add a little more oil
and slide the omelette in again, this time putting the less cooked
side first into the pan. If you need to repeat this step, so that the
omelette is perfectly cooked and golden on both sides, you may do
so. This omelette is delicious hot or cold
“Pulpo á Feira” (boiled Octopus,
Gallician style)
•
•
•
•
•
•
•
•
Ingredients
A big Octopus
A lot of Water
Onion
Potatoes
Laurel
Cooking Salt
Spanish Spicy Red
Pepper (Pimentón)
Spanish Virgin Olive Oil
Steps
1 Boil water in a big pot with a peeled onion.
2 Get the big octopus and drown three times into the boiled
water. This is because we don't want to remove the
octopus peel.
3 After 30 minutes we have to look if the octopus is not too
soft, and move it away.
4 The boiled potatoes have been cooked in slices before
(thickness: +-1 cm,) during 15 minutes with laurel.
5 Cut the octopus in little pieces with scissors and put in a
wood plate.
6 Sprinkle the cooking salt, Spanish spicy red pepper, and
add virgin olive oil. Serve hot and enjoy it.
Note:
This delicious recipe is better with an Alvariño white
wine and home-made bread.
2 - FIRST COURSES
“Sopa de Ajo” (Castillian
Garlic Soup)
•
•
•
•
•
•
•
•
•
Ingredients:
1/3 cup olive oil
3 cloves garlic, sliced
Spanish cured ham, cut
into 1/4” cubes
2-3 slices of day-old
bread, medium size
1 tbsp sweet paprika
1 quarter of water
salt
6 eggs
Steps:
1. Serves 6.
2. Heat the oil in a heavy frying pan. Add not-toothinly sliced garlic. Before the garlic turns
brown, add the cubed ham and the slices of
bread. Sauté for a few minutes on medium
heat.
3. Add the sweet paprika, followed by the water
and salt. Bring to a slow boil. Boil for 5-10
minutes.
4. To poach the eggs, carefully add eggs to the
soup one at a time.
5. Scoop out poached eggs one at a time into
soup bowls. Then, slowly ladle the soup into
each bowl.
“Gazpacho”
Ingredients (for 4 people):
•
•
•
•
•
•
•
•
1 Kilo tomatoes (preferable plum
tomatoes)
1/2 small onion (60 grams)
1 small green pepper
1 small cucumber (the small
chubby Spanish type)
1 small cup of olive oil
2 desert spoons of vinager
200 grams of bread from the day
before, soaked in water
Small portions of diced tomatoes,
red and green peppers, cucumber,
onion and bread or croutons to
sprinkle on top.
Steps:
1: Put the tomatoes, onion, pepper, cucumber,
vinager, oil and bread into a liquidizer. If you
want to dilute it, add a glass of water. Tip: if you
want to go for a tangy garlic taste, add a small
amount of fresh garlic to the mixture before
liquidizing.
2: Put the mixture into a bowl, add salt and pepper
and leave the gazpacho to chill for at least an
hour. If you want to eat it straight away, you can
put some ice cubes in to cool it down.
3: Serve the gazpacho en soup bowls, with the
portions of diced tomatoes, pepper, cucumber,
onion, croutons etc on the table, so that
everyone can add them to their bowl as they
prefer. Tip: you can also sprinkle diced serrano
ham or hard boiled egg.
(Spanish Potato Salad)
“Ensaladilla Rusa”
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Ingredients:
7 medium potatoes
2 roasted red peppers (bottled
is fine)
1 16 oz can of peas and
carrots, drained
2 hard-boiled eggs
1 6 oz can tuna, drained
mayonnaise – For homemade, see recipe link below.
Optional:
4-5 spears white asparagus for
garnish
Steps:
This Spanish potato salad recipe makes 6 servings.
1. Scrub the potatoes to clean off any lose dirt and sand. Pour water into a
large pot, cover and bring to a boil on high heat. Place potatoes, eggs and
carrots in the pot and boil them with skins until they are cooked, but not too
soft. Test the doneness by pricking with a fork to make sure they are
cooked, but still firm. Don’t overcook the ingredients or when mixing the
salad, you’ll end up with mashed potatoes.
2. If you are preparing home-made mayonnaise, do so while the ingredients
are cooking.
3. Drain the water from the pot and add cold water to the pot, covering the
ingredients. Change every few minutes until everything is cool enough to
handle with your bare hands. Refrigerate for a few minutes to cool further.
4. Remove from refrigerator and peel potatoes, eggs and carrots. Cut into
small (approximately 1/2") cubes. Return to refrigerator while you prepare
the other ingredients.
5. Cut all ingredients into small cubes and mix all together.
6. Add the mayonnaise mixture and mix thoroughly. If necessary, add more
mayonnaise. Smooth top of potato salad, preparing for decoration.
7. Presentation
8. Put the mixture on a try and put some more mayonnaise over it. Then
decorate with some red boiled pepper, olives and asparagus.
3 - MAIN COURSES
“Merluza a la vasca”(basque
hake)
Ingredients
-Flour, for coating
-black pepper
-900g hake steaks, cut into large
chunks
-Olive oil, for shallow-frying
-1 Onion, chopped
-6 clove Garlic, chopped
-225ml fresh fish stock
-225ml White wine
-12 Asparagus
-12 small fresh clams
-12 raw mussels
-100g fresh or frozen peas
-4 hard-boiled eggs, shelled and
halved
-juice of 1 Lemons
-50g chilled Butter
Steps
1. Preheat the oven to 190°C/gas 5.
2. Season the flour with salt and freshly ground pepper. Coat the hake pieces in the seasoned
flour.
3. Heat the olive oil in a large, heavy-based frying pan. Add in the hake and fry for 1 minute each
side.
4. Place the fried hake in a single layer in an ovenproof dish.
5. Add the onion and garlic to the frying pan and fry gently until softened. Layer the fried onion and
garlic over the hake.
6. Add the fish stock and white wine to the frying pan, scraping the pan with a spatula to deglaze
the pan. Bring to the boil and cook briskly until reduced by a third.
7. Pour the fish stock mixture over the fish and layer the asparagus on top.
8. Press the clams and mussels into the gaps between the hake. Cover the dish with kitchen foil
and bake for 8 minutes.
9. Add the peas and halved eggs to the hake. Bake for 2 more minutes.
10. Carefully strain the hake cooking juices into a pan. Bring to the boil and reduce by half.
11. Add in the lemon juice and whisk in the butter to make a smooth sauce.
12. Divide the hake mixture among 4 serving plates. Spoon over the sauce, sprinkle with parsley
and serve at once with lemon wedges
Burgos Roast Baby Lamb
• Ingredients:
• 1 baby lamb (8-9
kilos)
• water
• Olive oil
• 1 glass of white wine
Preparation:
1. Place the salted lamb on a roasting pan
and paint it with some olive oil. Roast for
40 or 50 minutes turning the meat once
brown on both sides. Pour the white
wine. Let it roast until the meat is tender.
Pour some water over the meat from
time to time.
2. It must be juicy when served.
Bacalao al Pil-Pil
• Ingredients
• 1 kilo salted cod, then
desalted
• 1 1/2 cups olive oil
• 3 cloves of garlic,
thinly sliced
• 1 small dried hot chili
pepper, seeded and
cut into rings
1.
2.
3.
4.
5.
6.
7.
Preparation:
Drain the salt cod and pat dry with paper towels. Cut into 3-inch squares, leaving
the skin intact. When cooking later in olive oil, the skin will release the needed jelly
to help emulsify the sauce.
In a 12-inchpan, heat the olive oil over medium heat. When the oil is hot, add the
garlic and the chili and fry, stirring occasionally, for 2 to 3 minutes, or until the
garlic starts to turn golden. Using a slotted spoon, transfer the garlic and chili to a
small bowl and reserve for garnish. Reserve the oil in the pan.
Decrease the heat to medium-low and add the cod pieces to the oil. Simmer for
about 10 minutes, being careful not to let the oil become too hot. The oil should
just barely sizzle around the edges of the fish pieces. Using a slotted spoon,
transfer the cod to a plate and then pour the olive oil into a wide heatproof bowl to
cool. When the cod is cool enough to handle, remove any errant bones, leaving
the pieces as intact as possible.
Return the cod pieces, skin side up and in a single layer, to the pan. At this point,
make sure that the pan, the cod, and the reserved olive oil are all lukewarm.
Place the pan over medium heat and begin by spooning 2 or 3 tablespoons of the
olive oil over the cod. It its here that the dance begins: using both hands, rotate the
pan in circular motions over the burner. Continue the motion until the first drops of
oil start to emulsify. You will know that the emulsion is beginning when the oil
drops turn pale and cling to one another. Eventually the whole sauce will turn pale
white.
Continue to rotate the pan, interrupting only to add the olive oil gradually, spoonful
by spoonful, until all the oil is incorporated into the emulsion. Depending on the
quality of the cod and the jelly content of its skin, it will take anywhere from 15 to
30 minutes to make the sauce.
Divide the cod evenly among individual plates and spoon the sauce over the top.
Garnish with the reserved garlic and chili. Serve hot or warm.
4 - DESSERTS
“Arroz con Leche”
(Rice Pudding)
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Ingredients:
2 cups milk
1-1/2 cups medium grain
or pearl rice
1/2 cup granulated sugar
1/2 stick unsalted butter
or margarine
peel of 1/2 lemon
1 cinnamon stick
1-2 tsp ground cinnamon
1.
2.
3.
4.
5.
Steps:
Pour approximately 3 cups of water in a large pot and bring to a boil. When
it begins to boil, add the rice. Reduce heat a bit and simmer for about 10
minutes. Turn off burner and allow rice to sit in pot of water.
Pour milk into another large pot and add sugar. Turn burner on low to
medium heat. Stir until sugar is completely dissolved. Bring milk to a boil
over medium heat, being careful that it does not boil over. While you are
waiting for the milk to boil, drain the water from the rice.
Once the milk boils, add drained rice, butter, cinnamon stick and lemon
peel. Allow to gently boil for about 15-20 minutes, until rice is soft. Remove
cinnamon stick and lemon peel. Remove from heat and pour rice pudding
into a serving dish. Sprinkle the top with ground cinnamon. Allow to cool for
15 minutes before serving because the mixture retains the heat.
Arroz con leche can be served warm or cold. If you want to serve it cold,
allow the rice mixture to cool down in the serving dish for 20 minutes, then
refrigerate at least 1 hour.
In the region of Asturias in Northern Spain, this dish is served with a crust of
caramelized sugar on top. The traditional method for forming the crust is to
liberally sprinkle sugar on top, then place a very hot iron on top of the rice to
caramelize or burn it. You can accomplish the same thing by placing it
under the broiler for a few minutes after sprinkling the top with sugar.
“Flan de huevo”
(Caramel custard)
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Ingredients
2 whole eggs
10 egg yolks
1 liter (4 cups) milk
Peel of 1 lemon, in
pieces
6 tablespoons sugar
Caramelized sugar
8 tablespoons sugar
Steps
1 To make the caramelized sugar, heat sugar in an ovenproof (1 liter, 4
cups) plan mold, over low heat, stirring constantly. Cook until sugar
has melted and is golden brown. Tilt pan to coat bottom and sides.
Remove from heat and let cool for at least 30 minutes, tilting pan
occasionally to coat sides. To make the custard, mix half of the milk
with 3 tablespoons sugar and peel of 1 lemon. Cook slowly over low
heat for 1/2 hour, stirring constantly. Set aside.
2 Remove lemon pieces and discard. In large bowl beat whole eggs
and egg yolks lightly. (Egg shells can be saved and added later to
water of the Baño María to prevent from splashing into flan while
cooking). Blend in 3 tablespoons of sugar and remaining milk.
3 Gently add the boiled milk and stir. Pour custard mixture into mold on
top of caramelized sugar. Place mold in pan of hot water (Baño
María). The water should cover more than half of mold. Cook on top
of stove over a medium flame for 30 minutes. Transfer to a
preheated F (180 C) oven and continue cooking for another 30
minutes or until an inserted knife comes out clean. Immediately
remove from water and cool, covered, at room temperature.
4 Refrigerate, covered, until ready to serve. Unmold by loosening sides
of custard with a knife and place a serving plate over mold. Turn
over on to plate.
“Leche Frita” (fried milk)
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Ingredients
1l milk
180ml olive oil
1 spoonful of sunflower
oil
2 eggs
60 gr corn flour
60 gr of light flour
1 stick of cinnamon
120 gr sugar
Preparation
1. Dilute the flour together with the corn flour and sugar in
1/4l of milk. Boil the rest of the milk with the cinnamon
stick for ten minutes and add it, after straining, into the
paste made earlier.
2. Simmer the mixture on a low heat, without stopping
stirring, for a period of 10 minutes. Put it on a tray
greased with sunflower oil and allow it to cool.
3. Once the mixture is cold, cut it into rectangles of about
10 x 5cm, putting them into flour and beaten egg and
frying them on a medium heat in the 2dl of olive oil. Dry
off the excess oil and sprinkle them with sugar and
ground cinnamon.
CURIOSITIES
Jamón Serrano peculiarities
The pigs are often black, giving this
supreme jamon its familiar name
in Spain: pata negra, or black
hoof. They are 14 to 20 months
old when killed and weigh 160kg
to 170kg. They have led a
relatively long, calm life, ranging
freely and eating well. This is the
second point about the Iberian
pigs: their diet.
Iberico ham is graded in three
categories according to the pigs'
diet. From our point of view they
start at luscious and range to the
sublime: jamon iberico de pienso
is fed entirely on grain; jamon
iberico de recebo has a free-range
diet of acorns, grain and pasture
foraging and is fattened to its final
20kg to 30kg with grain; and
jamon iberico de bellota, the
pinnacle of Spanish pork, is fed in
its final stage, from 90kg to 165kg,
on acorns and natural pasture.
Eating 12 Grapes on New Year's
Eve in Spain.
For a long time, Spanish people have
had a traditional custom of celebrating
New Year's Eve. On the last day of the
year, the 31st of December, they wait
until twelve p.m. Everybody has to
have twelve grapes ready to eat when
the clock starts to chime. It is
traditional to eat them as you hear the
clock from Puerta del Sol in Madrid
chiming.
When it is midnight, each time the clock
chimes, they put a grape in their
mouth. By the time the clock has
finished chiming, everybody has to
have finished their grapes and the
New Year starts, but hardly nobody
ever finishes eating the grapes on
time.
This tradition started in Spain because
one year when there was a big grape
harvest, the king of Spain decided to
give grapes to everybody to eat on
New Year's Eve.
Turrón
Turrón is a very old, traditional sweet of
Moorish (Arabic) origin. Turrón has been a
popular sweet for centuries, even outside
Spain’s borders. It is said that the Moors
invented turrón over 500 year ago in Jijona, a
small town about 30 miles or so north of
Alicante. Jijona’s economy is focused on the
production of turrón and there is even a
museum of turrón that chronicles the process
and history of the sweet. In addition, it is
located within the factory that makes both “El
Lobo” and “1880” brands of turrón. If you are
lucky enough to visit the museum from midJune to mid-December, you can watch the
turrón production from a balcony high above
the factory floor. (For more information on the
museum, please see the end of the article.)
There are two traditional basic types of turrón.
Soft Jijona or turrón blando, which is so smooth
it has the consistency of peanut butter and hard
Alicante or turrón duro, which is like a thick
almond nougat candy, similar to peanut brittle.
The wild flowers that bloom in the
mountainsides all around the town of Jijona are
food for the bees that produce the honey, which
is such an important ingredient of turrón. The
honey, together with the almonds from nearby
orchards forms delicious turrón in the hands of
artisan candy makers, called turroneros. In
1939 a Denomination of Origin for turrón from
Jijona was created and in 1991 the rules of the
denomination were revised.
Castillian Garlic Soup Story
In Spain, it is common in northern
areas and specially in Castilla. In
rural places, Sopa de Ajo was
taken some three hours after
breakfast, to recover from hard
work and cold weather. It used to
be cooked using some types of
meat or fat but today these two
ingredients are not used any
more. You can find it as a typical
recipe cooked in Burgos where
the winters are cold and soups
and stews are eaten daily. Castilla
is the "land of bread" and it is
bought fresh daily. However, a
Spanish cook would never serve it
stale, so this recipe is a good way
to use any stale bread that is left
over from the day before meals.
OTHER
RECIPES
LENTILS AT THE GARDENER
STYLE
Ingredients:
• ( 4 servings):
• 200 g. Lentils
• 50 g. Bacon
• 1 green pepper
• 2 carrots
• 2 ripe tomatoes
• 1 medium onion
• 1 leek
• 1 cube beef broth
• ½ dl. Olive oil
• salt
• water
• white pepper
• 4 medium potatoes
PEPARATION:
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- Put the lentils to soak the night before.
- Wash and peel the carrots, the onion and the leek.
- Wash an peel the potatoes. Wash the peppers well.
- Wash the tomatoes and peel them as follows: make in incision in
the shape of a cross in the centre of its top, dive them in boiling
water for 30 seconds, remove them and remove the skin with a thin
knife.
- Cut all vegetables into very fine dices.
- Cut the bacon into 1 cm cubes. Aside.
- Heat olive oil in a pan of high walls and skip the vegetables at low
heat for 2 or 3 minutes.
- Add lentils and mix everything well.
- Introduce the prepared water and add de beef broth cube crushed.
- Season to taste.
- Cook the stew at low heat for approximately 2 hours.
- Serve in bowls, previously heated.
POTTAGE OF CHICK-PEAS WITH
COLD FISH AND SPINACHS
INGREDIENTS:
• 400g of codfish
• 300g of chick-peas
• 400g of spinach
• 2 onions
• 1 leek
• 1 carrot
• 1 small cup of olive oil
• salt
PREPARATION:
• Desalt the codfish in pieces and take out the bones.
Soak in water during 24 hours, changing the water 3
times.
• Cook the chick-peas in water and salt, with a slightly
fried leek, carrot and onions. Put some salt.
• Boil the spinach in a pan with water and salt during 5
minutes. Drain and cut.
• Put one frying-pan with oil and onion and cook aver a
low heat, then salt the onions until brown.
• When the onions start to be brown, add the codfish and
cook at low heat, the necessary time.
• When the chick-peas are boiled, drain and add the
spinach and the codfish, and cook it slow heat during 2
or 3 minutes all together. Then serve it.
MEDITERRANEAN SALAD WIHT
PASTA
INGREDIENTS:
• 125gof mozzarella
• 80g of tuna in olive oil
• 12 black olives
• 1 tablespoon of
capers
• 10 cherry tomatoes
• 1 teaspoonful of
oregano
• 3 tablespoon of oil
PREPARATION:
• Boil the pasta with a lot of water, drain and
empty water over.
• Cut the mozzarella cheese in dices and
put them into a bowl; add the tuna, the
olives cut, the cappers, the tomatoes, the
oregano, salt and pepper.
• Dress the pasta with this mixture
MUSHROOMS SCRUMBLE
INGREDIENTS:
• 500g of mushrooms
• 8 eggs
• ½ of onion
• 2 cloves of garlic
• 3 spoonfuls of olive oil
• 1 spoonful of parsley
• 1 pinch of white
pepper
PREPARATION:
• Cut the onion and into the pieces, cut them into
a frying pan with the three spoonfuls until the
onion is transparent.
• Wash the mushrooms and cut them into pieces,
put them into the frying pan and boil them for ten
minutes .When they haven’t got any water
season them.
• Beat the eggs, add the one pepper and put it
into the frying pan with the mushrooms. Wait
until they are set. Serve it freshly cooked.
VEGETABLES MASH
INGREDIENTS:
• 3 spoonfuls of oil
• 1 spring onion
• 1 green pepper
• 1 leek
• 1 courgette
• 3potatoes
• 1 clove of garlic
• Salt
PREPARATION:
• 1. Fry the spring onion, the garlic, the
green pepper and the leek.
• 2. When it’s fried add the courgette and
the potatoes. Fry lightly for a few minutes.
Add ½ litre of water and cook it during ¾
of an hour.
• 3. After that, beat with the mixer and add a
bit of liquid cream.
MOUNTAIN SOUP
INGREDIENTS:
• 50g macaroni
• 1 cabbage
• 100g onion
• 100g tomatoes
• 150g oil
• a pinch of salt
• 2 carrots
• 3 leeks
PREPARATION:
• Cut some water in a pan according to the
quantity you want.
• Put the cabbage in the pan and boil it. Cut the
carrots and the leeks into small pieces and put
them into the pan. Add a pinch of salt.
• After half an hour adds the macaroni and the
potatoes, you must peel them and cut them into
squares.
• In another pan put the onions with oil to cook.
• When the onions are golden, add the tomatoes.
• Add the onions to the tomatoes and the
macaroni, potatoes, etc. Get them all to boil.
• It‘s ready to serve.
GALLEGO BROTH (4-5people)
INGREDIENTS:
• - 1 pork tail
• - 1 piece of bacon salt
• - 1 pig’s chop
• - 1kg of salted lacon
• - ½ kg pork chop
• - 4 sausages
• - 1/2kg chick peas
• - Half kg of beef
• - Half chicken
• - 1 cabbage
• - 8 peeled potatoes
• - Olive oil
PREPARATION:
• Boil the hard ingredients in a pressure cooker for
about 3 quarters of an hour. That is: the pork
chop, the pig’s ear, the sausages and the chick
peas (previously soaked in water for 8 hours).
When is cook, let it cold and take out the fat
over.
• Add the rest of the ingredients and cook them all
for about a quarter of an hour more. Ready
serve!
PRESENTATION:
• Serve the chick peas and vegetables as a first
course and the meat as a second course