LIFELONG HEALTHY COMENIUS PROJECT2013-2015

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 beencontinually invaded by different people including the Carthaginians,the Romans, the Greeks and the Spanish. Sardinian people tookrefuge in the mountains where their principal food source camefrom wheat and livestock such as sheep, goats and pigs.Therefore, in the past, the traditional foodwas more influenced by the land than bythe sea. Nervertheless meat was servedonly on Sundays and during the festivals.

Today much has changed and now seafood has been has becomean important element of the Sardinian diet.

The Sardinian diet, which can undoubtly be defined a Mediterraneandiet, includes pasta, seafood, meat, cheese, especially pecorinocheese made from their sheep's milk, many vegetables whichgrow 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.

PANE CARASAUMusic paper 365 calories per 100 gr

Carta da musica

The typical Sardinian bread is :

It lasts long, even 4 or 5 months,hence it is eaten by shepherdswho live far from their familyduring long periods of time.

Pane carasau is also known ascarta di musica (Music paper)for its resemblance to paper (amusic sheet).

The bread is highly versatile – itcan be eaten as it is, dry; dippedinto sauces, or combined into amain-meal dish, such as panefrattau.

The Ingredients are: plain flour.semolina flour. warm water.dried yeast .

Recipe

RecipePrepare 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 aball of a medium consistency, which is then coated with flour and keptwarm under a cloth. Leave it to rise for 1 night, then mix into dough theflour and the yeast with salted tepid water and knead it for quite a longtime. Then divide the dough into medium-sized balls, which, floured, are tobe put among cloths to rise. When risen, roll the dough out into round verythin sheets which are then put one upon the other, covered with cloths andpressed 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 ofdough in. The oven is ready when the sheet blows and separates itself intotwo surfaces, which should have the same thickness. At this point bake thesheets, leave them to blow up but not to get golden. Remove them fromthe oven, part gently the two surfaces caused by the rising and put themone on the other so as to get a pile. Put a weight on it so that sheetsremain stretched and cannot crumple up. Leave them to cool for somehours. Then re-heat the oven and bake them until nice and crips

SU PANI FRATTAUSeasoned bread

Lasagne alla sarda

This recipe is based on the traditional,unleavened Sardinian bread “panecarasau”, softened using mutton-broth, and transformed into a sort oflasagna, supporting layers of tomatosauce and pecorino cheese.

One portion of Pani frattau : 385 Kcal

Recipe

RecipeTo prepare this dish, put boiling salted water into a wide

skillet, dip pieces of music papers into, then place themin a plate so as to cover the bottom where you hadpreviously put a sauce made of tomato sauce, mincedmeat, parsley, garlic and onion. Pour this sauce on tothe first layer of bread adding a sprinkling of gratedpecorino cheese. Go on this way until the plate is full.Put on the top a poached egg, break and blend it withthe bread. Serve in individual plates

CULUNGIONIS DE EDA .Ravioli” filled with swiss chard and ricotta cheese

Ravioli di ricotta e bietole .

Culungiones are famous traditionalSardinian stuffed dough pockets,whose name means, 'little bundles.

Cal165

Fat2,27g

Carb36,9g

Prot4,5g

1 portion is:

Recipe

RecipeGrate 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 chardboiled, squeezed and minced, a pinch of saffron diluted in waterand 4 or 5 tablespoons. Then prepare a dough with 200g. ofsemolina, 200g.of flour and tepid slightly salted water. Roll it outinto 2 rather thin sheets and place the pellets on them. Turn thesheets over the filling pellets and, after pressing the two sheetsone on the other, cut out the individual “ravioli” with a half-moon pastry wheel. Place them on a basket covered with amuslin and leave them to dry. Cook them the following day.Before putting them into boiling salted water- a few at timepierce 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 thesurface , wait a moment more, then drain and arrange the“ravioli”in layers alternating them with a tomato sauceseasoned with meat and flavoured with Sardinian grated cheese

FREGULA CUN COCCIULASFregula with clamsFregola 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 39.8

Recipe

RecipeWash 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. Thewater in the saucepan should be filtered to remove the sand. Frysome chopped garlic cloves and chopped parsley to a lightbrown in a saucepan. Add the clams and after 5 minutes, add thefiltered water and fresh water. Add salt and bring to a boil. Addthe fregula.( 400 g fregula ) ,typical Sardinian pastaCook for about 20 minutes. Add water if necessary. Driedtomatoes can be added. Chop some tomatoes, garlic and parsleyand fry them to a light brown: use this sauce to season.

SA CASSOLAFish 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.

One portion of Cassola is about 400 calories

Fish have nutritional properties as protein, minerals and omega - 3

Recipe

RecipeScale, 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, choppedparsley, red pepper and dried tomatoes (150 g), which have beenpreviously soaked in water.. When done, add 2 ladles of water(ifyou can, use seawater). Boil for 5 minutes, then add the fish, thebiggest ones first as they require more time to cook.Serve the fish in a bowl on a bed of slices of country toastedbread: it's the best because it absorbs the sauce.

COCCCIULAS A SA SCHISCIONERASteamed clams

vongole in umido.

Kcal 370

Fat.4.87 g

Carb. 12.83 g

Prot.63,88. 63.87 g

1 portion of 250 g

Recipe

RecipeCarefully 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.

CANCIOFA CUN PATATASArtichoke 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

RecipeFor 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 ALLUFava broad beans with garlic

Fave all’aglio

The fava beans contain protein , phosphorus , potassium, calcium , vitamin A and C.They are rich in fiber , Indispensable In the regulation of intestinal functions , andcontribute in the control of glucose and cholesterol levels in the blood .

41 Kcal per 100g

Recipe

RecipeFor 6 persons shell 1 kilo of fresh fava beans, choosing the

biggest ones. Put them in an earthenware pan, cover themwith water, add salt and 1 or 2 cloves of garlic. Instead ofgarlic you can add 1 stalk of fresh mint. Leave to simmeruntil beans are tender. Serve hot.

PARDULASEaster sweets

Formagelle

Typical sweets

traditionally prepared for Easter

One portion of Pardulas is 252 Kcal (two sweets) Recipe

RecipeTo 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 aspossible. To prepare the filling, beat 6 whole eggs and mix themwith 600 g. of grated fresh cheese, 300 g. of sugar, 1 grated lemonrind, ½ teaspoon of saffron and 2 or 3 tablespoons of flour. Themixture should reach a right consistency. With a glass cut thedough into disks. On the centre of each disks place 1 teaspoon offilling, then lift the disk edge giving it a wavy shape so that it willlook like a very small basket. Bake in a medium-hot oven forabout 40 minutes.

The Seadas or Sebadas are one of the most popular Sardinian desserts.

Their main ingredient is fresh cheese.

The Sebadas are considered exclusively asweet because they are sprinkled withhoney or sugar , but originally they wereconsidered a second course.

SEBADAS

Sweet buns with cheese.

KCa

300Fat

20g

Carb

30g

Prot

0,5gOne sebadas with honey

300 calories

Recipe

Recipe1 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 10minutes 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 waterand lard . Knead the dough until it reaches a smooth and soft consistency: thenlet 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 thinsheet : then, crop it in many disks , using the appropriate wheel or just theshape of a cup .

Spread on each disc a good amount of the previously dough and put another diskof pasta on it ,sealing well the edges. To facilitate this, you should moistenlightly 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 bedelicately browned.