RESEARCH ON LOCAL HEALTHY RECIPES
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LIFELONG HEALTHY COMENIUS PROJECT
2013-2015
LICEO SCIENTIFICO STATALE MICHELANGELO
CAGLIARI –ITALY
RESEARCH ON LOCAL HEALTHY RECIPES
Lifelong Healthy Comenius Teacher Team
Students: STEFANIA DEIDDA , FEDERICO ZEDDA , EMANUELE SANNA
Project Referent: RITA PINNA
School Principal: ADA PINNA
Local Healthy Recipes
Research on local healthy
recipes
The traditional cuisine of Sardinia is in some ways a contradiction:
The island itself has a rather troubled past during which it has been
continually invaded by different people including the Carthaginians,
the Romans, the Greeks and the Spanish. Sardinian people took
refuge in the mountains where their principal food source came
from wheat and livestock such as sheep, goats and pigs.
Therefore, in the past, the traditional food
was more influenced by the land than by
the sea. Nervertheless meat was served
only on Sundays and during the festivals.
Today much has changed and now seafood has been has become an important element of the Sardinian diet. The Sardinian diet, which can undoubtly be defined a Mediterranean diet, includes pasta, seafood, meat, cheese, especially pecorino cheese made from their sheep's milk, many vegetables which grow in this land such as fava broad beans, zucchini, tomatoes, potatoes, eggplant and green beans
Bread along with pasta is one of the main basic food of the Sardinian diet. Though it is still common for bread to be made at home, there are small and large bakeries producing bread all over the island. Bread has a strong symbolic value as it plays a central role in festivals.
The typical Sardinian bread is :
It lasts long, even 4 or 5 months, PANE CARASAU
hence it is eaten by shepherds Music paper 365 calories per 100 gr
who live far from their family
during long periods of time. Carta da musica
Pane carasau is also known as
carta di musica (Music paper)
for its resemblance to paper (a
music sheet).
The bread is highly versatile – it
can be eaten as it is, dry; dipped
into sauces, or combined into a
main-meal dish, such as pane
frattau.
The Ingredients are: plain flour
.semolina flour. warm water.
dried yeast .
Recipe
Recipe Prepare a well of flour and semolina, melt some yeast in tepid water, then pour it in the centre of the well, mixing it with some flour so as to obtain a ball of a medium consistency, which is then coated with flour and kept warm under a cloth. Leave it to rise for 1 night, then mix into dough the flour and the yeast with salted tepid water and knead it for quite a long time. Then divide the dough into medium-sized balls, which, floured, are to be put among cloths to rise. When risen, roll the dough out into round very thin sheets which are then put one upon the other, covered with cloths and pressed well for some hours so that, while rising, they can’t arise. Then heat the oven. To check if it is at the right temperature put one sheet of dough in. The oven is ready when the sheet blows and separates itself into two surfaces, which should have the same thickness. At this point bake the sheets, leave them to blow up but not to get golden. Remove them from the oven, part gently the two surfaces caused by the rising and put them one on the other so as to get a pile. Put a weight on it so that sheets remain stretched and cannot crumple up. Leave them to cool for some hours. Then re-heat the oven and bake them until nice and crips
SU PANI FRATTAU
Seasoned bread
Lasagne alla sarda
This recipe is based on the traditional,
unleavened Sardinian bread “pane
carasau”, softened using mutton-
broth, and transformed into a sort of
lasagna, supporting layers of tomato
sauce and pecorino cheese.
One portion of Pani frattau : 385 Kcal
Recipe
Recipe To prepare this dish, put boiling salted water into a wide skillet, dip pieces of music papers into, then place them in a plate so as to cover the bottom where you had previously put a sauce made of tomato sauce, minced meat, parsley, garlic and onion. Pour this sauce on to the first layer of bread adding a sprinkling of grated pecorino cheese. Go on this way until the plate is full. Put on the top a poached egg, break and blend it with the bread. Serve in individual plates
CULUNGIONIS DE EDA .
Ravioli” filled with swiss chard and ricotta cheese
Ravioli di ricotta e bietole .
Culungiones are famous traditional
Sardinian stuffed dough pockets,
whose name means, 'little bundles.
1 portion is:
Cal Fat Carb Prot
165 2,27g 36,9g 4,5g
RecipeRecipe Grate 1 kilo of fresh cheese slightly sour ( or else ricotta cheese) and mix it with a pinch of salt, 3 whole eggs, 1 kilo of swiss chard boiled, squeezed and minced, a pinch of saffron diluted in water and 4 or 5 tablespoons. Then prepare a dough with 200g. of semolina, 200g.of flour and tepid slightly salted water. Roll it out into 2 rather thin sheets and place the pellets on them. Turn the sheets over the filling pellets and, after pressing the two sheets one on the other, cut out the individual “ravioli” with a half- moon pastry wheel. Place them on a basket covered with a muslin and leave them to dry. Cook them the following day. Before putting them into boiling salted water- a few at time pierce all of them with a pin so as to let go out the inner air, which swelling could break the dough. When they come to the surface , wait a moment more, then drain and arrange the “ravioli”in layers alternating them with a tomato sauce seasoned with meat and flavoured with Sardinian grated cheese
FREGULA CUN COCCIULAS
Fregula with clams
Recipe Fregola con arselle
Fregula (also fregola) is a type of pasta from Sardinia.. Fregola comes in
varying sizes, but typically consists of semolina dough that has been
rolled into balls 2-3 mm in diameter and toasted in an oven. A typical
preparation of fregula is to simmer it in a tomato-based sauce with
clams
The clams are great carriers of vitamin A,
phosphorus , potassium and also proteins-
1 portion : Cal. 276-Fat 7.2-Prot 12.9- Carb 39.8Recipe Wash 1 kg of clams in water. Put them in a saucepan with no water and cook them over low heat until they open. Shell the clams. The water in the saucepan should be filtered to remove the sand. Fry some chopped garlic cloves and chopped parsley to a light brown in a saucepan. Add the clams and after 5 minutes, add the filtered water and fresh water. Add salt and bring to a boil. Add the fregula.( 400 g fregula ) ,typical Sardinian pasta Cook for about 20 minutes. Add water if necessary. Dried tomatoes can be added. Chop some tomatoes, garlic and parsley and fry them to a light brown: use this sauce to season.
Recipe
SA CASSOLA
Fish soup
Zuppa di pesce
Sa cassola is a fish soup whose name , derived from the Spanish , refers to
the container in which the soup is cooked traditionally .It is typical of
Cagliari:
You need a really fresh and chosen fish from the fishmonger baskets :
muggine, seppia, sarago, San Pietro, polipo,cozze scorfano, vongole, ecc.
Fish have nutritional properties as protein, minerals and omega - 3
One portion of Cassola is about 400 caloriesRecipe Scale, wash and dry 1 kg of mixed fish . Pour ½ cup of olive oil into a large saucepan. Slice and fry the onion, garlic cloves, chopped parsley, red pepper and dried tomatoes (150 g), which have been previously soaked in water.. When done, add 2 ladles of water(if you can, use seawater). Boil for 5 minutes, then add the fish, the biggest ones first as they require more time to cook. Serve the fish in a bowl on a bed of slices of country toasted bread: it's the best because it absorbs the sauce.
COCCCIULAS A SA SCHISCIONERA
Steamed clams
vongole in umido.
Recipe
1 portion of 250 g
Kcal Fat.4 Carb. Prot.
370 .87 g 12.83 g 63,88. 63.87 gRecipe Carefully wash 1 kg of clams and put them in a saucepan with no water over low heat. When the clams open, filter the water in the bottom of the saucepan and put it aside. Put a cupful of oil in another saucepan and fry some crushed garlic cloves and chopped parsley to a light brown; add the clams in their shells and the water from the clams. Simmer for about 10 minutes. The clams can be served in a bowl on a bed of toasted bread. Mussels or a mix of clams and mussels can be cooked in the same way.
Recipe
CANCIOFA CUN PATATAS
Artichoke s and potatoes in sauce Carciofi con patate in umido
ARTICHOKES have very few calories , are very
tasty and have many fibers , in addition to a
good amount of calcium, phosphorus ,
magnesium , iron and potassium .
POTATOES are important source of
carbohydrates in the form of starches,
vitamin c potassium and vitamin B5 .
One portion is:
Kca138 -Fat 4,Carb 22, Prot.Recipe For 6 person trim away the outer tough leaves of 6 rather big artichoke and wash them carefully. Fry lightly ½ sliced onion in 2 or 3 tablespoons of oil. Add the artichokes and leave the, to cook for about 15 minutes, adding some water if necessary. When they are half done, add ½ glass of tomato sauce and 7 or 8 potatoes cut into pieces. Allow to cook slowly, finish adding 1 handful of chopped parsley, salt and pepper.
FAI E ALLU
Fava broad beans with garlic
Fave all’aglio
Recipe
The fava beans contain protein , phosphorus , potassium, calcium , vitamin A and C.
They are rich in fiber , Indispensable In the regulation of intestinal functions , and
contribute in the control of glucose and cholesterol levels in the blood .
41 Kcal per 100gRecipe For 6 persons shell 1 kilo of fresh fava beans, choosing the biggest ones. Put them in an earthenware pan, cover them with water, add salt and 1 or 2 cloves of garlic. Instead of garlic you can add 1 stalk of fresh mint. Leave to simmer until beans are tender. Serve hot.
PARDULAS
Easter sweets
Formagelle
Typical sweets
traditionally prepared for Easter
One portion of Pardulas is 252 Kcal (two sweets) RecipeRecipe To prepare’is pardulas’, make a dough with 600 g. of flour, little water and 80 g. of lard. Knead well and roll it out as thin as possible. To prepare the filling, beat 6 whole eggs and mix them with 600 g. of grated fresh cheese, 300 g. of sugar, 1 grated lemon rind, ½ teaspoon of saffron and 2 or 3 tablespoons of flour. The mixture should reach a right consistency. With a glass cut the dough into disks. On the centre of each disks place 1 teaspoon of filling, then lift the disk edge giving it a wavy shape so that it will look like a very small basket. Bake in a medium-hot oven for about 40 minutes.
SEBADAS Recipe
Sweet buns with cheese.
The Seadas or Sebadas are one of the most
popular Sardinian desserts.
Their main ingredient is fresh cheese.
The Sebadas are considered exclusively a
sweet because they are sprinkled with
honey or sugar , but originally they were
considered a second course.
KCa Fat Carb Prot
One sebadas with honey 300 20g 30g 0,5g
300 caloriesRecipe 1 kg of fresh and fat pecorino cheese ( or mixed) necessarily not aged than 4-5 days of ripening better if it is fat. To make it even softer it can be soaked for 10 minutes in boiling water. Soon after It should be wrung out and dripped. Mix 1/2 kg of flour , with 3 eggs , a pinch of salt dissolved in a spoonful of water and lard . Knead the dough until it reaches a smooth and soft consistency: then let it rest. Meanwhile, grate the cheese and then mix it with the grated lemon zest too. At this point take again the pasta and begin to roll it out , so as to obtain a thin sheet : then, crop it in many disks , using the appropriate wheel or just the shape of a cup . Spread on each disc a good amount of the previously dough and put another disk of pasta on it ,sealing well the edges. To facilitate this, you should moisten lightly the edges to be joined with egg white . Go on filling and sealing of all disks : sebadas are ready. Then fry them in abundant hot olive oil,, for about a minute : sebadas must be delicately browned.
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