Quick and easy recipes for a sustainable diet written by students of the Geniko Lykeio Paralias

Greek traditional food

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Zucchini meatballs is a very tasty appetizer, which is made from zucchini. We can use only the crumb and not the whole zucchini since we mash them. This means that we can use, for example, the interior that we took out when we made another food such as stuffed zucchini.

1) Collect all the ingredients. 2) Place the grated zucchini in a colander, sprinkle with salt. And let their liquids drain. 3) In a large bowl, mix all ingredients together. The mixture will be drained but juicy at the same time. Shape meatballs in medium size. 4) Fry in hot oil, until golden brown on both sides. About 3'-4 'minutes on each side. Using a slotted spoon, remove from the pan and place them on a plate with absorbent paper to drain the excess oil. 5) Serve while hot.

Paper texture

George Tsivgenidis Zoe Falari Ioanna Pantazopoulou Lefkothea Seka Maria - Despina Polyderopoulou Maria Tsarouchi Marianna Smirni Marilia Frangoulia

Photography: * for the cover and for the articles photos were retrieved from Pixabay * The recipes were photographed by the students themselves

This is a recipe book created in the context of the Health Education project "Environment and Nutrition" and is part of the wider implementation of the European project Erasmus+ "A lesson in sustainability. Make your school greener and yourself too". The recipes are simple, Greek, traditional dishes based on the Mediterranean Diet and were selected, cooked at home and photographed by the students participating in the project. The purpose of this book is to promote a sustainable diet, with respect for the environment and tradition.

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Soup: the perfect dish for cold winter days!

Light wood

Greek traditional cuisine

Shop for local, seasonal products. Take into account that fuel is used to transport food. The more food is stored, the more their nutrients are degraded. By buying locally produced fruits and vegetables you support the local economy. Prefer plant foods. Choose daily a variety of fruits, vegetables, legumes, cereals and nuts. Cook starting with the vegetables that are available and find ways to flavor them. Then add some source of protein, i.e. meat (not necessarily), cheese, eggs or some kind of vegetables such as legumes. Limit the consumption of processed foods, which are rich in salt, sugar and fat. The longer a packaged food has a shelf life, the less nutrients it contains. Reduce food waste. Cook as much as needed. If there is a little food left over, it can be "transformed" into another meal. Check the expiration dates and do not buy food that you do not manage to consume.

500 g grated zucchini 1/4 cup chopped parsley 1/4 cup chopped dill 1/4 cup chopped mint 1 grated onion 5-6 chopped green onions 200 g breadcrumbs 1/4 cup flour for all uses 1 sachet of baking powder 4 tbsp olive oil Salt and pepper Oil for frying

For the handmade pastry sheets In a bowl add the flour, olive oil, vinegar, salt and water. Mix the ingredients with your hands for 5 minutes. Our dough should be soft and elastic. Cover with a towel and set aside to rest for 30 minutes. For the filling Coarsely chop the spinach, add a little salt and rub with your hands. Let it for a while to get the water out of the spinach. In a bowl, mix the spinach with the onions and the chopped dill. Cut the feta cheese with your hands and add it to the bowl. Mix the eggs with a little milk and add them to the rest of the ingredients. Finally add a handful of semolina. Stir and our filling is ready. To make the pie Preheat the oven to 180 ° C in air. Divide the dough into 4 equal pieces. Sprinkle our counter with corn flour and open the leaves with the rolling pin. If the dough sticks, add more cornflour. Place two pastry sheets in the pan, sprinkling with olive oil. Add the filling and finish with two more pastry sheets on top. Cut the pie with a knife and bake in the oven for about an hour.

We find spinach all year round except during the summer months

2 potatoes 1 eggplant 2 carrots 2 zucchini 1 red pepper 1 yellow pepper 1 green pepper 1 onion 2 cloves garlic 400 gr. tomatoes 2 tbsp. tomato paste 100 gr. olive oil salt pepper sugar and a little parsley

Αn easy and economical pie, which can be prepared quickly, without pastry sheets and only a few ingredients. In the old days it was the easy solution for the rural families, when the women had to cook and help in the fields as well.

1. Add the flour, eggs, tsipouro, oil, feta cheese, milk and salt and mix together. Slowly add the water until it becomes a porridge. 2. Grease the large square baking tray with olive oil and add the porridge. Sprinkle enough oil on top. 3. Bake at 200 C (electric resistors) until it turns reddish. Cut into pieces and serve.

500 gr. self raising flour 3 eggs 3 tbsp. tsipouro 400 gr. feta cheese 1 cup milk 3 tbsp. olive oil 1 pinch of salt 2-3 cups of lukewarm water

Kayanas (scrambled eggs with tomato sauce)

Quick and easy recipes for a sustainable diet

Half a pack of vermicelli (thick) or noodles 500 g of tomato juice 1 onion, finely chopped 1/2 cup olive oil 3-4 cups of water salt pepper

This soup in Patras is known as "Chondrobigouli". It originates from the Ionian Islands and is very widespread in the region of Achaia. The name "bigouli" probably comes from the Italian pasta called bigoli.

1. In a saucepan, pour the oil and when it heats up, add the onion and sauté. Once the onion is soft, add the tomato, salt and pepper. Saute for about 5 minutes and then add the water. 2. Boil the sauce for 20 minutes. 3. Add the vermicelli after we cutting it into pieces. Boil for 5-6 minutes and then remove the soup from the heat. 4. Serve it OPTIONALLY with feta cheese and fresh pepper

A sustainable diet is defined as a diet that: . Reduces environmental impact, . Respects and protects the viability of the ecosystem and . Contributes to adequate nutrition.

Preheat the oven to 180o C (hot air operation). 1. Cut the potatoes and the eggplant into 1 cm slices, then cut the carrots and the zucchini and put them in a bowl. Add the peppers cut into pieces. Peel the onion, cut it in four pieces and add it in the bowl. Finally add the chopped garlic and set aside. 2. In another bowl, grate the tomatoes, put the tomato paste and mix. Put 80 gr. olive oil, salt, pepper, oregano, thyme, honey and mix. Pour the sauce over the vegetables and stir. 3.&nbsp;Put the vegetables in a pan with a lid, add 20 gr. olive oil and cover it. Bake for 30-40 minutes, uncover and bake for an additional 20-30 minutes. 4. Serve with feta, oregano, olive oil, pepper and bread.

For serving: feta, oregano, olive oil, pepper, bread

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about 900 gr. raw red mullet beans (will give about 450 g of cleaned beads) 1 large onion (about 150 gr.) finely chopped 1 carrot cut into half slices 3 tbsp. chopped parsley 370 gr. tomato sauce (or freshly grated tomatoes) salt pepper 70 gr. olive oil 500-600 ml boiling water

1) Peel the beans one by one and place the beads in a bowl. 2) Chop the onion and cut the carrot in half and then slices. Put the oil in a saucepan over medium heat and once warm, add the onion and carrot to lightly fry. Add 2 tbsp. sugar, stir and sauté the mixture slowly for about 5 minutes. 3) Add the beads. Sauté together with the onion and carrot for 2-3 minutes, stirring. Add the tomato sauce and hot water and let the food simmer for about 45 minutes. If you prefer to cover the pot, add 2/3 of the water and check along the way if it needs more. 4) In the last 10 minutes of cooking, add the chopped parsley and wait for almost all the water from the sauce to dry.

Kayanas (scrambled eggs with tomato sauce)

Serve with toasted bread and sprinkle with a little mint.

This cake is ideal for fasting days because it has no milk, eggs and butter. It is also called "poor" because it is made with ingredients that every Greek house has on the kitchen shelves.

1) Mix the sugar together with the oil until it melts. Then add the soda, cloves and flour (as much as it takes) to the mixture. The mixture should have the density that the cake mixture has. 2) Grease a pan with oil and pour in the mixture. Add the raisins and the walnut and put it in the oven. 3) To know when the cake is ready, pierce with a knife, when the knife does not stick, it is ready.

1 glass of oil 1 glass of orange juice Flour (as needed) 1 can of soda 1 cup sugar 2 tablespoons cinnamon Half a teaspoon of grated cloves Black currant White Raisins Walnuts

For the dough 500 gr. hard flour, or for all uses 1 and 1/2 tbsp. salt 200 ml of water 2 tbsp. olive oil 2-3 drops of vinegar corn flour for shaping pastry leaves For the filling 1 kg of spinach, washed 3-4 spring onions 1/2 bunch dill 500 gr. feta cheese 2 eggs some milk a little salt a handful of semolina

Legumes are a key element of the Mediterranean diet. They are rich in protein and fiber and low in fat. In Greece they are cooked in many ways all seasons. Legume soups are typical of Winter.

Chickpeas onions leeks carrots large potatoes fresh mushrooms dried porcini olive oil Salt Pepper For the croutons: 6 slices of bread chopped fresh sage leaves butter or olive oil garlic

1. First soak the chickpeas for at least 12 hours. Then boil them without adding salt. 2. Cut the potatoes in pieces, chop the onions, leeks, carrots and fresh mushrooms. Put them in the pot and sauté with the olive oil on high heat for a while until they soften. Mash the dried mushrooms until they become powder. 3. Add the chickpeas, the mushroom powder and two liters of water in the pot with the vegetables. Boil the soup. For the croutons Cut the slices of bread into small cubes. Chop the sage. Put the butter or olive oil and sage in a non-stick pan, leave it for a few minutes and add the bread. Add garlic and salt and let the bread crumbs get brown over medium heat. Serve the soup in plates with the croutons.

Greek traditional cuisine includes simple and delicious dishes, which are prepared from ingredients produced in Greece and have formed the eating habits of Greeks from antiquity until today. One of the characteristics of the Greek traditional diet is fasting, as it is defined by the tradition of the Orthodox Church. Fasting consists of avoiding meat, dairy products and eggs. The days of fasting per year total 180-200, therefore the rules of fasting have beneficial effects on health. Nowadays, a significant percentage of the population has moved away from the traditional standard of the Greek diet due to the modern way of life. Many Greeks follow the eating habits and lifestyle of western culture. We believe that it is important for modern Greeks to return to the traditional sustainable diet.

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Kayanas is a dish common in the Ionian Islands and the Western Peloponnese. The recipe is simple, as it has only three ingredients: olive oil, tomatoes and eggs. Its secret is hidden in the taste of the ripe tomato that must be boiled very well before we put the eggs in.

1. First peel the tomatoes. Cut the tomatoes into small pieces. In a pan, over medium heat, without adding oil, leave the tomatoes for about 10' to dry. Add the olive oil and stir. 2. In a bowl, break and mix the eggs with salt and pepper. Add the feta cheese, if you like, and mix. 3. Pour over the tomatoes with the egg mixture. Stir the mixture really well, and simmer over medium heat for a few minutes. Do not overdo it because it dries.

4 ripe and firm tomatoes 6 eggs 1/4 cup olive oil 1/2 cup grated feta cheese (optionally) salt pepper fresh chopped mint for serving toasted bread for serving

The Mediterranean diet is a modern eating habit originally inspired by the eating habits of the Mediterranean countries. Main characteristics: high consumption of olive oil, legumes, unprocessed cereals, fruits and vegetables, moderate to high consumption of fish, moderate consumption of dairy products daily (mainly cheese and yogurt), moderate consumption of wine and low consumption of meat. The Pyramid of the Mediterranean Diet: includes 3 levels depending on the frequency of consumption of specific foods. At its base are the foods that should be consumed daily and in significant quantities, while at the top are those that should be consumed rarely and in small quantities. Daily Cereals and their products Fruit and vegetables. Legumes and nuts. Olive oil. Dairy products. A few times a week Fish. Poultry. Eggs. Sweets (in moderation) A few times a month Meat.

Health Education Project: "ENVIRONMENT AND NUTRITION - I am informed, I set goals, I take action for my health and for the future of the planet"

Erasmus Project: Schule macht Nachhaltigkeit - Nachhaltigkeit macht Schule (A lesson in sustainability: Make your school greener and yourself too) 2020-1-DE03-KA229-077458 co-funded by the Erasmus+ Program of the European Union

"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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