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Living within an olimpic community. BWYD CYMREIG TRADDODIADOL. Healthy recipes book. The Balance of Good Health model is a guide to help us achieve a healthy diet. This picture shows us the types of foods to eat in the right proportions. Fruit and vegetables……………..……Eat plenty!.

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slide1

Living within an olimpic community

BWYD CYMREIG TRADDODIADOL

Healthy recipes book

slide2

The Balance of Good Health model is a guide to help us achieve a healthy diet.This picture shows us the types of foods to eat in the right proportions

fruit and vegetables eat plenty
Fruit and vegetables……………..……Eat plenty!

Eat at least five portions every day, all types count; fresh, frozen

canned, dried and juices.

bread other cereals and potatoes eat plenty
Bread, other cereals and potatoes……….Eat plenty!

Choose wholemeal and wholegrain

varieties to make sure you get plenty of fibre

milk and dairy foods eat in moderate amounts
Milk and dairy foods.............Eat in moderate amounts

These foods are a rich source of calcium

but they can also be high in saturates so

choose reduced fat and low fat varieties

when possible.

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MEAT, FISH AND ALTERNATIVES………EAT IN MODERATE AMOUNTS

Eat a good variety of the foods in this

group, choose lean cuts of meat and

avoid frying these foods.

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Foods containing fat, foods containing sugar ………….. Eat in small amounts

Eat these foods infrequently or

use small amounts

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HEALTHY

RECIPES

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Crepes

Ingredients:

4 eggs

1 cup flour

1 /2 cup milk

1 / 2 cup water

1 / 2 teaspoon salt

2 tablespoons melted butter

Crêpes

Pour 10 personnes :

250 g de farine

4 œufs

1/2 l de lait

1 pincée de sel

50 g de beurre

1 sachet de sucrevanillé

1 cuillère à soupe de rhum (5 cl)

Preparation:

Measure all ingredients in to blender jar; blend for 30 seconds. Scrape down sides. Blend for 15 seconds more. Cover and let sit for 1 hour. (This helps the flour absorb more of the liquid.)

Regular Crepe Pan Directions:

Heat crepe pan. Lightly grease. Measure about ¼ cup batter into pan. Tilt pan to spread batter. Once crepe has lots of little bubbles, loosen any edges with spatula. Flip crepe over. This side cooks quickly. Slide crepe from pan to plate

Préparation :

Dans un saladier, versez la farine et les œufs. Puis progressivement ajoutez le lait tout en mélangeant avec votre fouet. Ajoutez le sucre vanillé, la pincée de sel. 

Laissez reposer la pâte à crêpe si possible une heure.Faites chauffer une poêle, une fois chaude, versez un peu de beurre pour graisser la poêle. 

Versez une demi-louche de votre pâte à crêpe et faites cuire 1 à 2 minutes par face. 

Voilà vos crêpes sont prêtes, vous pouvez maintenant les déguster.

.

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.

  • Recipe for Croque-Monsieur
  • Makes 4 sandwiches
  • INGREDIENTS:
  • -2 Tbsp. butter
  • -2 Tbsp. flour
  • -1 ½ cups milk
  • -A pinch each of salt, freshly ground pepper, nutmeg, or more to taste
  • -6 ounces gruyeres cheese, grated (about 1 ½ cups grated)
  • - ¼ cup grated Parmesan cheese (packed)
  • -8 slices of French or Italian loaf bread
  • Dijon mustard
  • DIRECTIONs
  • Preheat oven to 400°F.
  • Béchamel sauce: Melt butter in a small saucepan, low heat until it just starts to bubble. Add the flour , stirring until smooth, about 2 minutes. Slowly add the milk, whisking continuously, cooking until thick. Remove from heat. Add the salt, pepper, and nutmeg. Stir in the Parmesan and ¼ cup of the grated gruyere. Set aside.
  • Lay out the bread slices on a baking sheet and toast them in the oven, a few minutes each side, until lightly toasted. For extra flavour you can spread some butter on the bread slices before you toast them if you want.
  •  (Alternatively, you can assemble the sandwiches as follows in step four and grill them on a skillet, finishing them in the broiler with the béchamel sauce.
  • 4. Lightly brush half of the toasted slices with mustard. Add the ham slices and about 1 cup of the remaining Gruyère.
  • Top with the other toasted bread slices.
  • Spoon on the bechamel over the sandwiches. Sprinkle with the remaining Gruyére cheese . Place on a broiling pan. Bake for 5 minutes until cheese is lightly browned.
  • If you place a fried egg on the top it becomes a Croque Madame
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Bara Brith

Sometimes known as "speckled bread" (the literal meaning of the original Welsh-language name), can be either a yeast bread enriched with dried fruit or something more like a fruitcake made with self-raising flour (no yeast). It is traditionally made with raisins, currants and candied peel.

There are many different recipes for this bread, which is baked and sold commercially in many parts of Wales. Welsh recipes favour soaking the dried fruit in tea overnight before the baking.

  • 325g dried fruits
  • 350g honey
  • 2 tablespoons sugar
  • 250ml warm tea
  • 1 egg, beaten
  • 125g self-raising flour
  • 1 teaspoon mixed spice (optional)
  • Method
  • Prep: 20 mins | Cook: 1 hour 30 mins
  • Mix the dried fruits, honey, sugar and tea together in a mixing bowl and let stand overnight (or for a few hours).
  • Stir the beaten egg into the above mixture and mix well. Fold in the flour and mix until just combined. Pour the batter into a greased and lined loaf tin.
  • Bake in a pre-heated oven at 150 C / Gas 2 for 80-90 minutes until skewer inserted comes out clean.
  • Remove the cake from the tin and let cool on a wire rack. Serve sliced spread with butter.
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Riz au lait

Ingrédients :

- 250 g de riz

- 1 l de lait

- 8 c. à soupe de sucre

- 1 pincée de sel

- 1/2 bâton de vanille

Préparation :

Fendre la gousse de vanille en deux, gratter les graines contenues à l'intérieur à l'aide de la pointe d'un couteau.

Faire bouillir le lait avec le sucre, la vanille. Lorsque le lait bout, jetez le riz en pluie et baisser le feu pour que l'ébullition soit très lente. Le riz doit cuire très lentement. Remuez souvent.

Lorsqu'il reste encore un peu de lait au-dessus du riz couper le feu et laisser refroidir; le riz va finir de s'imbiber de lait en refroidissant.

Verser le riz au lait dans les ramequins, il se déguste tiède ou froid.

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Cawl, (kaul]. In modern Welsh refers to any soup or broth. In English refers to the traditional Welsh soup. In olden times, ingredients tended to vary, but the most common recipes included salted bacon or beef with potatoes, Swedes, carrots and other seasonal vegetables. Modern versions of the meal tend to use lamb and leek..

Ingredients

To serve 6 CAWL

6 x small Welsh lamb shanks1.2Ls water225g potatoes, peeled and diced225g swede, peeled and diced225g onion, peeled and chopped225g carrots, peeled and diced225g leek, cleaned and sliced thinA bunch of herbs: Bay, thyme, rosemary and parsley½ a small Savoy cabbage2tbsp vegetable oilSalt and pepper

Method

Heat the oil in a large pan, season the lamb shanks add to the pan together with the onion and brown all over Pour over the water and add the bunch of herbs. Bring to the boil then reduce the heat to a simmer. Cover and cook for 40 minutes. Add all the vegetables except for the cabbage, bring up to the boil again, reduce to a simmer and cook for a further 40 minutes. Shred the cabbage and add to the cawl, cook for about 5 minutes, then serve.

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Pwdin Moronen Patagonia, this is an old recipe from the last war, when cooks used carrots to stretch out the sugar ration. Carrots are used in puddings and cakes for their sweetness and the recipe comes from the time when sugar was scarce and expensive. The older the carrots the more sweetness they contain.

Ingredients

1 cup grated carrot1 cup grated potato

1 cup raisins1 cup flour1 cup sugar½ cup melted butter½ teaspoon of bicarbonate of soda2 teaspoon of cinnamonpinch salt

These cups hold 8 fl. ozs (225 mls)

METHOD

Patagonia Carrot Pudding

Mix the bicarb. with the potato. Add the raisins to the flour then add all the other ingredients and mix together thoroughly.

Turn into a greased basin, cover the top with foil or greaseproof paper and boil for about 2 hours.

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WELSH CAKES

Welsh cakes or welshcakes (Welsh: picau ar y maen, pice bach, cacen gri or teisen radell) are traditionalWelsh snacks.

The cakes are also known as bakestones within Wales because they are traditionally cooked on a bakestone (Welsh: maen), a cast irongriddle about 1.5 cm or more thick which is placed on the fire or cooker; on rare occasions, people may refer to them as griddle scones.

Welsh cakes are served hot or cold dusted with caster sugar.

Ingredients

  • 225g self-raising flour, sieved
  • 110g (preferably Welsh) salted butter
  • 1 egg
  • handful of sultanas
  • milk, if needed
  • 85g caster sugar
  • extra butter, for greasing
  • Method
  • Rub the fat into the sieved flour to make breadcrumbs. Add the sugar, dried fruit and then the egg. Roll out the pastry until it is a 5mm/¼in thick and cut into rounds with a 7.5-10cm/3-4in fluted cutter. You now need a bakestone or a heavy iron griddle. Rub it with butter and wipe the excess away. Put it on to a direct heat and wait until it heats up, place the Welsh cakes on the griddle, turning once. They need about 2-3 minutes each side. Each side needs to be caramel brown before. Mix to combine, and then form a ball of dough, using a splash of milk if needed. Remove from the pan and dust with caster sugar while still warm.
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The banana ghost

Bananas

yoghurt

Grated coconut

Coco rallado

Chocolate chips

Pepitas de chocolate

1.-Pelar el plátano y cortar en 3 trozos iguales.

Peel the banana and cut it in 3 pieces.

2.-Pinchar el plátano en una brocheta y mojarlo en yogurt.

Prickthe banana pieces in a brochettastick and dipit in theyoghurt.

3.- Rebozar el plátano en el coco rallado.

Roll the banana onthegratedcoconut.

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RECIPE: GNOCCHI

  • INGREDIENTS:
  • 1 kg of potatoes
  • 300 gr of flour
  • 1 egg
  • a pinch of salt

1-WASH POTATOES AND BOIL THEM 2. PEEL POTATOES AND MASH THEM 3. ADD SALT, FLOUR AND THE

WITHOUT PEELING. ON A CHOPPING BOARD WITH FLOUR . EGG THEN KNEAD WELL.

1.LAVARE LE PATATE E BOLLIRLE 2. SBUCCCIARE LE PATATE E LAVORARLE 3. AGGIUNGERE SALE, FARINA

SENZA TOGLIERE LA BUCCIA. SU UNA TAVOLA DI LEGNO INFARINATA. E L’UOVO E IMPASTARE BENE.

4. TAKE SOME OF THE MIXTURE 5. CUT INTO SMALL PIECES. 6. MOULD INTO A SHAPE WITH

AND ROLL INTO A THIN PIECE. A FORK OR A FINGER

4. PRENDERE UNA PARTE DI IMPASTO 5. TAGLIARE IN PICCOLI PEZZI. 6. MODELLA I PEZZETTI CON

E ROTOLARLO IN UNA PICCOLA PARTE. UNA FORCHETTA O CON LE DITA.

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RECIPE: POLENTA

INGREDIENTS

1 litre of water a teaspoon of olive oil a handful of salt 300 gr of corn flour

Step one: boil the water Step two: pour the corn flour in Can be used also an electrical

with salt and oil. the water like a rain, stirring slowly “gira –polenta”.

Mettere a bollire l’acqua con for 45 minutes. Può essere usato anche un “gira-

sale e olio. Versare la farina di mais a pioggia, polenta” elettrico.

mescolando lentamente per 45 minuti.

Step three: season the Polenta with tomato sauce ….Delicious!!!!

or fried sausages and a lot of Parmigiano cheese.

Condire la polenta con sugo di pomodoro o salsiccia

in padella e molto Parmigiano.

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RECIPE: PIZZA

WATER (1/2 l)

YEAST (25 gr)

FLOUR (1 kg)

OLIVE OIL (2 SPOONS)

A PINCH OF SALT

.3.SEASON THE PIZZA AS YOU LIKE .

3- CONDIRE LA PIZZA A PIACERE

1.Mix water and yeast, add oil, flower and salt.

1.SCIOGLIERE IL LIEVITO NELL’ACQUA AGGIUNGERE L’OLIO, LA FARINA E IL SALE..

BAKE FOR 20 MINUTES

IN A HOT OVEN (200°)

CUOCERE IN FORNO PER 20 MINUTI (200º)

.

CARBOHIDRATES GIVE US ENERGY

2. KNEAD THE DOUGH WELL.

2. MANEGGIARE BENE L’IMPASTO

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PAN -TUMACA

Appetizer

Loaf of bread/ pan de barra

Olive oil/ aceite oliva

Smashed tomato / tomate triturado

Salt/ sal

Serrano ham/ jamón serrano

1.Toast the bread and spread the tomato/ tuesta el pan y extiende el tomate.

2.Pour some olive oil and sprinkle salt/ pon aceite de oliva y sal.

3.Top it with a good spanish ham/ cúbrelo con un buen jamón español

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STUFFED EGGS

HUEVOS RELLENOS

6 Eggs

1 can of tuna fish in olive oil

2 cups of mayonnaise

½ cup of milk

Mix tuna fish, cup of mayonnaise and the smashed yolks. Fill the eggs with the mix.

Mezcla el atún, 1taza mahonesa y las yemas. Rellena los huevos

Boil the eggs.

Peel the eggs

Cocer y pelar los huevos

Cut the eggs in half, and take out the yolks, smash them and reserve some.

Corta en mitades, aplasta las yemas y guarda algunas.

Cover with some mayo and sprinkle with the remaining yolk. Cubrircon mahonesa y espolvorear con yemas.

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COUNTRY STYLE SALAD

ENSALADA CAMPERA

Boil and peel the potatoes and 2 boiled eggs.Cocer y pelar los huevos y las patatas.

Slice the potatoes and chop tomato, onion, green pepper and the eggs.Picar el tomate, la cebolla y el pimiento verdey los huevos.

  • Pour a can of olives and a can of tuna.
  • Echar una lata de aceitunas y una de atún.
  • Season with olive oil, vinegar and salt.
  • Aliñar con aceite, vinagre y sal.
slide24

ROASTED CHESNUTS

CASTAÑAS ASADAS

Make a little cut.

Hacer un pequeño corte.

Roast in a pan till they get dark.

Asar en la sarten hasta dorarlas.

http://www.youtube.com/watch?v=Gn0-0tq974c&feature=channel&list=UL

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EEN BROODJE GEZOND / BELGIE

Ingrediënten 4 leerlingen

400g Bloem,20 g boter, 2 dl lauwe melk,

5 g zout, 42 g verse gist.

Voor het beleg: 1 krop sla,

1 tomaat, 1 wortel, 4 sneetjes kaas, Mayonaise.

  • Werkwijze brood
  • Voeg de bloem en de boter samen.
  • Los de gist op in de melk voor ze samen te voegen met de andere ingrediënten.
  • Kneden tot je één grote bol krijgt. Voeg het zout geleidelijk toe.
  • Duw je vuist in de bol alvorens het deeg in 4 te snijden.
  • Maak 4 bolletjes en laat deze opnieuw 25 minuten rusten onder een handdoek.
  • Zet de broodjes gedurende 35 minuten in een voorverwarmde oven van 200°C.
  • Laten afkoelen op een rooster.
  • Terwijl de broodjes afkoelen, heb je tijd om je groenten te wassen en te snijden.
  • Wanneer de broodjes zijn afgekoeld, besmeer je het broodje met mayonaise. Nu enkel nog beleggen met een sneetje kaas en wat groentjes en… Klaar!
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WAFELTJES / BELGIE

Werkwijze

1.Doe de bloem, de suiker en vanillesuiker in een kom.

2.Klop de eieren met het half glas water op met een vork en doe dit ook in de kom.

3.Voeg vervolgens de boter er bij.

4.Alles goed roeren met een lepel.

5.Het deeg bakken met een wafelijzer.