HEALTHY FOOD.GOOD MOOD!

PROJECT FUNDED BY THE EUROPEAN UNION THROUGH
THE ERASMUS+ PROGRAM
IN THE FIELD OF SCHOOL EDUCATION
KEY ACTION 2 - PARTNERSHIPS FOR COOPERATION
REFERENCE NUMBER: 2022-1-RO01-KA220- SCH-000085644

GOOD APPETITE!
THE BENEFITS OF HEALTHY FOOD
FOR CHILDREN
TV commercials for junk food are not helpful to parents or
children.
Dieting can have a profound effect, especially on children,
helping them maintain a normal weight, improve their mood, sharp-
en their minds and avoid a variety of health problems. It can also
positively influence children's mental and emotional well-being,
helping to prevent many ailments. The earlier healthy, nutritious
choices are introduced into children's diets, the easier it will be for
them to learn how to eat throughout life. They should eat foods as
close to their natural form as possible - and less packaged and
processed foods. Healthy food for school-age children includes a
wide variety of vegetables, fruits, grains, low-fat dairy, and protein.
Water is also the healthiest drink for them. As an end-of-meal
dessert, sliced fruit or yoghurt are healthy options. Cakes and
chocolates should be saved for special occasions such as birthdays.
Healthy food for children starts with breakfast. Children who enjoy
it daily have more stable moods and energy and score higher on
tests.
Cooking enthusiasts, a few children prepared some delicious and
healthy dishes according to the following recipes.
You'll be in a good mood,
with healthy food.

INGREDIENTS
350g white flour
150g milled flour
250 g water
25 g yeast
3 spoons of olive oil
METHOD OF PREPARATION
Mix the flour and the water and the yeast. And the oil at the end
Once you have obtained a nice smooth dough, let it rest on the work
surface for about 2 hours. Add the tomato sauce and mozzarella and
bake it for 20 minutes.
2nd
grade, 12

INGREDIENTS
250 g carrots
olive oil
Peel and cut the carrots into strips, put them in a baking pan,
moisten them with olive oil and cook for 25 minutes until they are
crunchy. Add salt!
Michelangelo Giambanco, Marco Bonura
and Samuele De Luca - 12

INGREDIENTS
350 g of pasta
4 eggs
4 teaspoons of Parmesan
salt to taste.
100 g of diced smoked bacon
In a bowl, beat the eggs with a fork. Add the Parmesan and a
pinch of salt. If you like, add some ground pepper. Put a pot of water
on the stove where you are going to cook the pasta. When the water
boils, add salt and throw the pasta down. Stir occasionally. In a
non-stick pan, add the diced smoked bacon and let it brown for a
few seconds. Drain the pasta, pour it into the pan where you
previously toasted the bacon and add the beaten eggs.
Clara Gambino, Chiara Sensale 13

INGREDIENTS
400 g flour
300 ml water
2 g yeast
To prepare the bread, put the flour, the dehydrated brewer's
yeast, half a teaspoon of sugar to activate the yeast and the salt in the
bowl We mix with our hands. The dough rest in the bowl, covered
with plastic wrap, for about 10-15 minutes at room temperature. Rise
it for 24 hours, and put it in the oven for 30 minutes at 200°C.
Giuseppe Pinto, Kevin Ferrante,
Cristina Pensato, Giorgia Trigili, 12

INGREDIENTS
1 big eggplant
bread crumbs
olive oil
salt
Cut the eggplant into slices, and add bread crumbs and olive oil.
Bake at 180 °C for 30 minutes They are great for a sandwich!
Gabriele Ricchiari, Samuele De Luca 12

INGREDIENTS
500 g of pickled beets (in pickled apple juice)
3 cucumbers
5 - 7 onion leaves
dill
1 liter of kefir(2.5% fat)
salt
black pepper
Mix the pickled beets, diced cucumbers, chopped onion
leaves, and dill in a large bowl. Pour kefir and mix. Season with
a pinch of salt and pepper to taste, and mix well again.
Refrigerate in a covered container for at least a couple of hours.
You can serve it with hard-boiled eggs (cut them in half and put
them on top of the soup in bowls), chopped onion leaves, and
boiled or oven-baked potatoes.
This soup is cold, perfect for a hot summer day.
Akvilė Kringelytė, 15

INGREDIENTS
0.5 l - sour cream
1 tablespoon butter
1 teaspoon - caraway seeds
salt
water
Keep the creamy sour cream for several hours at room
temperature. Place a tablespoon of soft butter in a deep bowl and pour
a glass of sour cream. Insert the bowl into another bowl with warm
water and mix the contents with a wooden spoon. Whilst the butter has
not extracted the buttermilk yet, add a spoonful of sour cream and stir.
When it begins to thicken, add salt, and caraway seeds and mix well.
Served with hot cooked potatoes.
Beaten cream kastinys is a traditional dish made from sour
cream, curdled milk and butter with spices, especially valued for
its unique taste and distinctness.
Joana Vaitkutė, 15

INGREDIENTS
For a larger baking dish (28 x 22 cm):
3 kg of potatoes,
2 large onions,
5 eggs,
1 tablespoon of salt,
ground white pepper,
180 g of butter,
100 g of cream.
For the sauce you will need:
2 medium sized onions,
olive oil,
400 g of fresh bacon,
250 g cold smoked bacon,
200 ml of cream,
100 ml of sour cream,
a pinch of ground nutmeg,
a pinch of ground cloves,
ground white pepper.
Finely chop the onion. Melt the butter in a pan and fry the onion over
medium heat until it softens and turns a light amber colour. Peel and grate the
potatoes, then add the fried onions and pour the cream. Beat eggs with salt in a
bowl. Pour the batter into the grater and mix well. Grease the baking form with
oil with a pastry brush and add grated cheese. Heat the oven to 180 ℃, baking
mode with a fan (convection). Bake for 50-60 minutes.
The sauce: Finely chop the onion and fry until soft and golden. In another pan,
fry the fresh bacon cut into small cubes well, remove it from the pan, then fry
the cold smoked bacon cut into small cubes. Add onions, and both types of ba-
con to the pot, add cream and sour cream and season with nutmeg, cloves, and
white pepper. If necessary, add salt. Heat the sauce for about 5-6 minutes.
Kugelis, also known as POTATOE PIE, is a dish from Lithuania.

INGREDIENTS
200 g curd cheese
5 tbsp. flour
4 tbsp. icing sugar
1 egg
pinch of salt
1 tsp. vanilla sugar
Put all the ingredients in one bowl, mash with a fork until
smooth. Take a piece of dough on a lightly floured table, and form a
thick string. Cut into small pieces, and place on a floured cutting
board or plate. In a small pot, boil the water, and carefully add the
dumplings. When you put all of them – move the pot so that the
dumplings wouldn’t stick together. Cook for about 5 minutes until
the dumplings get hardened. Serve with sour cream, butter, sugar, or
your favourite jam.
A food that reminds every Lithuanian of his childhood.
Joana Vaitkutė, 15

INGREDIENTS
sour cream - 400 g 30% fat
200 g of butter,
cream100 g 36% fat
1 tablespoon cumin,
3-4 cloves of garlic,
half a spoonful of salt.
Beat the egg yolks with sugar and sour cream. Add flour and
mix everything with a spoon. When it becomes difficult to work with a
spoon, we start kneading with our hands but do not add too much
flour. We knead the dough until it holds together well, and becomes
smooth and elastic. We put the soft elastic dough in the refrigerator for
an hour. We sprinkle the table with flour and cut off some dough. We
roll a thin sheet. Then we cut it into rhombuses, make a slit in the
middle and put one part through it so that it emerges after a nice twist.
Put them all in the oil at the same time so that will fry evenly, and then
take them all out at once. After scooping them out of the oil, place
them on a paper towel to absorb the excess fat. Sprinkle with
powdered sugar.
A sweet traditional Lithuanian pastry.

INGREDIENT
2 carrots
an onion
half of the celery
parsnip and parsley root
2 peppers
2 tablespoons of oil
salt
Wash and clean the vegetables. Cut the carrots into rounds,
the peppers in half and leave the onion, parsley root, parsnip and
celery whole. Put them in a pot on the fire, with oil, for 3-4 minutes.
Add 2 litres of water and boil the vegetables well. Then remove
them leaving a few slices of carrots and prepare the dumplings, after
pouring half a glass of cold water. Mix two eggs well with the salt
powder, then add the baking powder and a spoonful of semolina,
mixing gently. After 5 minutes, add to the hot soup, one tablespoon
at a time heated in the hot liquid. Let it boil until it doubles in
volume. Sprinkle the chopped parsley.
It’s a healthy and consistent soup, loved by the little ones.
FOR DUMPLINGS
2 eggs
8 tablespoons of semolina
a little salt
Gratziela Vrânceanu, 13

INGREDIENTS
3 boneless chicken thighs
3 medium potatoes
2 carrots
a clove of garlic
green parsley
3 tablespoons of olive oil
200 ml of water
Put 2 tablespoons of oil in a small tray or a heat-resistant dish.
Then add the peeled and diced potatoes. Peel the carrots, slice them
and put them on top of the potatoes. Cut the chicken legs into pieces
and put them on top of the carrots. Sprinkle the green parsley, finely
chopped, and the garlic on top. Pour the remaining oil and water over
the vegetables and meat. Place the tray in the oven for 45-50 minutes,
until the vegetables become soft and the meat is brown.
The steak has a great flavour without additional seasoning.
It is an inspired choice for diversifying a child's menu.
Teodor Constantinescu, 13

INGREDIENTS
a salmon fillet
2 tablespoons of rice
1 spring onion
1 clove of green garlic
3 slices of lemon
half a green pepper
half a red pepper
a little basil
2 tablespoons olive oil
Wash the rice and leave it in water for a while to hydrate. Chop
the green and red peppers, onion and garlic and put them in a heat-
resistant dish. Place the salmon in the middle and sprinkle with basil.
Pour in the olive oil and add enough water to reach the level of the
salmon. Preheat the oven to 180° C. The baking time is approximately
45 minutes.
Rich in vitamins and minerals, salmon is one of the healthiest fish.
Nectarie Ciobanu, 12

INGREDIENTS
280 g whole spelt flour
2 tablespoons of baking powder
1/4 teaspoon ground cinnamon
80 ml (1/3 cup) olive oil
125 ml (1/2 cup) maple syrup
2 eggs
260 g (1 cup) blueberry yoghurt
2 tablespoons of vanilla extract
190 g (1½ cups) frozen blueberries
Preheat the oven to 180°C/160°C fan. Grease a tray for 12
muffins. Sift the flour and add the baking powder and cinnamon and
set aside in a bowl. Mix the oil and maple syrup in a cup until smooth,
then add the eggs, yoghurt and vanilla and mix. Pour this mixture into
the middle of the flour bowl. Mix again to homogenize. Add a cup of
blueberries with a metal spoon. The obtained dough is poured into the
moulds for muffins, adding the remaining blueberries. Bake for
25 minutes and test with a toothpick. Leave the muffins in the pan for
2 minutes to cool slightly before transferring them to a wire rack to
cool completely.
These quick and easy wholemeal
muffins are perfect for kids.
Teodor Hordencu, 13

INGREDIENTS
fruits: strawberries,
oranges, pineapple, kiwi,
blueberries and grapes;
lemon juice – helps keep
fruit fresh;
maple syrup - adds extra
sweetness.
Here are some other suggestions for different colours:
• red - raspberries, red apples, cherries, watermelon
• orange - tangerines, mangoes, peaches, apricots
• yellow – grapefruit, pears and yellow apples
• green – green grapes, pears
• blue - plum
Tips for making the best fruit salad recipe
• Cut all the fruits to the same size!
• Use similar amounts of each fruit!
• Make sure the fruit is ripe, but not overripe!
• If you don't eat the salad right away, try to avoid fruit that doesn't last
well after being cut. Bananas are not the best choice as they turn
brown. Just like apples, for which some lemon juice must be added.
Fruit salad is great for a healthy snack throughout the day, or for dessert.
Andra Stafie, 13

INGREDIENTS
Cut the potatoes into small bits and the onion
into thin slices. Some people don’t like onion, so they
don’t add this ingredient to the recipe. Add olive oil n
a frying pan and fry the potatoes and onions on low
heat. Do not brown them, our “tortilla” will be juicier
if it is medium-cooked. Beat the eggs in a bowl, then
add the fried potatoes and onion and mix all together.
In a frying pan again, add some drops of olive oil and
put our mix on it when it is hot. Using a spatula, try to
shape the mixture into a nice round and flat “tortilla”.
This Spanish dish. is the most characteristic of our whole country.
It’s nutritious, provides high satiety and... it’s cheap!
3 potatoes (aprox. 600gr)
6 eggs
1 onion (optional)
olive oil
salt
Once it is cooked on one side,
use a plate to turn it around and
cook it on the other side.
Remember not to overcook it
because the end result will be
very dry. A good side dish
could be a salad!!
Emma Revilla, 13

INGREDIENTS
The preparation is very simple! You just have to
peel the garlic, tomatoes and cucumber. Then, cut all
the vegetables and mix them with the salt, ice and
water, using a food processor, blender or food mixer.
Add the vinegar and olive oil little by little, trying it
from time to time until it has the flavour that you like.
Leave it in the fridge to rest for a couple of hours at
least, so that the flavours blend in together. When it is
ready to serve, you may add some pieces of vegeta-
bles, fruit or ham on top. You can drink it as a starter
in any meal, or even as a snack when it is hot!
It is a cold vegetable soup, another typical dish from our country,
especially from the south because it’s very refreshing, healthy and
light for hot weather.
2 tomatoes
1 green pepper
1 cucumber
1 onion
1 clove of garlic
vinegar (optional)
olive oil to your liking
1 cup of water
a pinch of salt
ice
Paula Escobar and Sara Gutiérrez, 13

INGREDIENTS
In Spain, we usually eat 2-course meals: a starter or a first course,
and then a main course. Soups are typical as a first course, and
vegetable soup is especially recommended, it is light and nutritious!
1 tomato
1 small pumpkin
one bag of frozen vegetables
(varied)
a pinch of salt
olive oil to your liking
Peel the tomato and cut it into pieces. Peel and
cut the pumpkin. Boil it. When it is tender and soft,
grind it up together with the tomato, using a mixer or
blender until you get a sauce. In a pot, heat the tomato
and pumpkin sauce. Add a pinch of salt and some olive
oil. When it starts to boil, add the frozen vegetables and
let it cook according to the instructions (usually, it
takes around 10 minutes). Serve on a plate when it is
still warm... Enjoy it!
Cinthia Zahino and Eva Hernández, 13

INGREDIENTS
Pancakes are becoming more and more popular... But they are usually
very greasy! This is a healthy version to cook as much as you want!
1 ripe banana
1 cup of milk
2 cups of oat flour
1 egg
vanilla extract (to your
liking)
a pinch of baking powder
olive oil
Peel the banana and smash it in a bowl, using a fork. In a
food processor (or using any blender), put all the ingredients
together and mix them. Heat a frying pan with some drops of olive
oil and pour the mix using a ladle. The amount of mix in one ladle
is perfect for 1 pancake! When you see some bubbles, it’s time to
turn it around! Use a spatula for it. When it’s golden brown, it’s
ready to serve! Add the toppings that you like: fruit, dark chocolate
and/or peanut butter are great!!!
Ma

INGREDIENTS
Another light recipe: the courgette cream! It is a perfect and healthy
option for an easy dinner, and also very convenient: it is delicious
either warm or cold!
600 gr. courgette
1 medium onion
1 medium potato
100 ml. cream
200 ml. hot water
extra virgin olive oil
salt
Olivia Guerrero, 13
First, peel the onion and potato and chop it. In a
pan, sauté the onion in olive oil for 5 minutes on
medium heat. Boil the potato. Add salt to both.
Peel and cut thecourgette into pieces. Put the piec-
es in a pot with a pinch of salt and let it cook until
it is soft. Add the sauté to the pot and pour hot wa-
ter to cover all the vegetables. Cook this for 20
minutes over medium heat. Then, add the cream
and mix everything together using a blender or
food processor. Check whether it needs more salt.
You may add some black pepper if you like a
spicy touch!

INGREDIENTS
half a tea glass of oil
one medium onion
one medium potato
half a kilo of peeled peas
one tablespoon of tomato paste
one teaspoon of salt
four glasses of water
Chop the potato and onion into cubes, and fry the oil and onion in a
saucepan. Add the tomato paste. When the onions are roasted, add the
potatoes. Add the peas that we have washed and mix, add salt and four
glasses of water. Mix them all. Close the lid and cook on low flame for
30-40 minutes.
Your peas are ready!
Buğlem Ŏzmen, 13

INGREDIENTS
3 tomatoes
3 green peppers
3 eggs
1 teaspoon of salt
2 tablespoonful olive oil
some cheese (optional)
First, heat the pan and add the olive oil. Add the chopped peppers
and roast them. Then add the peeled and cubed tomatoes to the pan.
Cook the tomatoes. Add the salt and the eggs and stir the mixture. Wait
for the eggs the be cooked. If you like you can add some cheese, too.
Enjoy it!
Kȗbra Meryem Sağirli, 13

INGREDIENTS
2 cups fine bulgur
1.5 cups of hot water
2 tablespoons of tomato paste
1 teaspoon of olive oil
1 teaspoon salt
1 teaspoon paprika
2 lemons
1/2 tea glass of pomegranate syrup
6 spring onions
1/2 bunch of parsley
1/2 bunch of fresh mint
Take 2 cups of fine bulgur in a large bowl. Add 1.5 cups of hot
water and wait until the bulgur swells and mix it well so that it is grainy.
Add 2 tablespoons of tomato paste and a glass of olive oil to it and let
the ingredients spread homogeneously all over the bulgur. Add the juice
of 2 lemons, salt, pepper and pomegranate syrup. Finally, add
6 branches of fresh onion, half a bunch of fresh mint and parsley.
Ayris Ecrin Canbir, 13

INGREDIENTS
chicken breast
red pepper
green pepper
lettuce
cucumber
tomatoes
First, put chopped meat in a bowl. Add some olive oil,
yoghurt, salt, thyme, and onion and mix them. Then, cover the bowl
and let it in the refrigerator for 1 hour. Take a grill pan and heat it at
a high temperature with olive oil. Put marinate meats (chickens) on.
top. Finally, put the ingredients for a salad on a plate and the meats.
Papatya Göksu Batir, 13

INGREDIENTS
chicken
mushrooms
green peppers
onion
tomatoes
chilli pepper
First, chop the chicken into cubes. Then chop onions, peppers
and tomatoes. Put chicken on low heat and mix them. Add onions.
Next put peppers in. Later, add tomatoes, pasta, spices, and salt and
continue cooking. Finally, add a cup of water to the mix and keep
the lid closed until the food is cooked.
Esma Ecrin Yaṣasim, 13

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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