A COMMON eBOOK CREATED BY the PROJECT MEMBERS of an eTWINNING PROJECT: BUILDING CULTURAL BRIDGES.

(Poland, Portugal, Greece)

Preview audio:

storyj.mp/a6y37s2m2nk

Table of contents:

1. Healthy food recipes from Greece, Poland and Portugal.

2. Tips for a healthy lifestyle. (effects of stress, lack of sleep and fast food on health)

3. Effects of sport on general health.

4. Healthy lifestyle in Covid times.

5. Is it a myth or a truth that our grandparents lived healthier than we do today?

Chapter 1

by Paul, Julia F, Sofia, Raquel, João, Maria, Kyriaki, Sara, Marilena, Anna Maria

Healthy food recipes from Greece, Poland and Portugal.

Healthy food in Poland - Sauerkraut Soup = Recipe

Ingrediens:

1 tablespoon of olive oil {} 8 ounces of chopped bacon {} 1 celery, finely diced {} 1 medium onion, finely chopped

{}2 medium carrots, thinly sliced {} 3 medium (1 lb) potatoes, peeled and cut into 1/3 ″ thick pieces {} 1/4 cup quinoa, rinsed, optional {} 2-3 cups of sauerkraut, triple rinsed and drained (we use 3 cups or about 2 pounds) {} 8 cups of low sodium chicken stock {} 2 cups of water or to taste {} 1 (15 oz. Can) white beans {} Salt and Pepper for taste.
Preparation:

1. Heat 1 tablespoon of oil in a large soup pot. Add the chopped bacon and fry until golden brown, then remove with a slotted spoon and set aside.

2. Add finely chopped celery and onion. Saute until softened and golden (5 min).

3. Add sliced carrots, potatoes, 8 cups of broth and 2 cups of water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Add 2-3 cups of well-rinsed and drained sauerkraut and cooked bacon, white beans with juice and 1 baby leaf and cook until potatoes are tender (about 10 minutes). Season the soup to taste. Serve with fresh, crispy bread. Enjoy your meal!

Leonor's recipe

Click on the link and watch

the video how to prepare

Pasteis de nata

https://youtu.be/jb18_M_uDVA

The Portuguese have a rich heritage in food. Therefore, prepare to be surprised by the remarkable quality of our recipes. We hope you'll be delighted to savour them.

CODFISH "À BRÁS"

Main ingredients:

codfish, very thin potato sticks, onions, garlic, eggs, parsley, salt, pepper, milk, olive oil and margarine.

Method:

1- cook the codfish in water (2 parts) and milk (1 part), clean from pimples, skin and unravel into small pieces;

2- In a saucepan, put the olive oil, margarine, sliced onions and garlic, laurel and saute till the onions are translucent. Then, add the codfish, let cook for a while, and add very thin potato sticks.

3- Mix the eggs with salt, pepper, and chopped parsley in a cup. Then, mix to the pan and let it cook until you feel it is with the right texture. Finally, top with more fresh chopped parsley and serve. Enjoy!

Healthy, light propositions for breakfast and supper

Ingredients:

1. tomatoes,

2. shamrock sprouts

3. parsley,

4. salt, pepper, olive oil

Oat flake cakes

Ingredients:

1. Oat flakes

2. 1 egg

3. 1 banana

4. raisins, nuts

5. 1 joghurt

Mix all the ingredients and bake for 25-30 min at 180 C

Tomato salad

You're what you eat:)

High protein chickpeas sandwich

Copy the link to follow the recipe:

https://youtu.be/iXL0Wk5K8dQ

Click on the links and watch the videos:

https://www.youtube.com/watch?v=zj1LMMowtuA

https://www.youtube.com/watch?v=I-HCxi8jRoA

Portuguese food recipes - cooking videos

https://www.youtube.com/watch?v=MF8CiezvjtQ

20220322_2022_03_22_6_35_31 AM.MP4

Leonor's recipe

Madalena's recipe: Arroz Doce (Sweet rice)

Traditional food recipes from Portugal, Greece and Poland

GAMES - CHECK YOUR KNOWLEDGE ABOUT

Scan the code: to play the game:

Health is the best wealth!

Scan the code to find out how to prepare dumplings:

Greek recipe by Kyriaki, Marilena, Sara, Anna Maria

SPANAKOPITA

(Spinach pie)

Ingredients:

For the dough

500 g hard flour, or all-purpose

100 ml olive oil

20 ml vinegar, of white wine

10 g granulated sugar

1 1/2 teaspoon(s) salt

210 ml water

200 ml olive oil, for brushing

semolina

For the filling

2 tablespoon(s) olive oil

3 spring onions, coarsely chopped

1 kilo spinach

1/2 bunch mint, coarsely chopped

1 bunch hartwort

4 sprig(s) oregano, fresh

1/3 bunch dill

lemon zest, of 1 lemon

500 g feta cheese, crumble

200 g cream cheese

pepper, a generous amount

salt

For the dough

1.Beat the flour, olive oil, vinegar, sugar, salt and water for 5 minutes in a mixer, using the hook attachment.

2.If you don’t have a mixer, mix with your hands and knead for 5 minutes.

3.When the dough comes together nicely and it pulls away from the sides of the bowl, it is ready.

4.The dough should be soft and elastic. If it is not, beat for another 5 minutes.

5.When ready, transfer to another bowl, cover with plastic wrap and set it aside to rest for 30 minutes.

For the filling

Place a nonstick pan over medium to high heat.

Add a little olive oil and the spring onions.

Sauté until they soften.

Tear up the spinach with your hands and add to the pan.

Sauté until it softens and all of the liquid evaporates.

Transfer to a bowl.

Add the mint, hartwort, oregano, dill, lemon zest, feta cheese, cream cheese, salt and a generous amount of freshly ground pepper.

Stir and your filling is ready!

put it in the over for 30minutes at 180C

To make the perfect Dakos you will need.

4 large round barley rusks

3 large mature tomatoes

8 tbsps extra virgin olive oil

150 g feta cheese

50g myzithra or ricotta cheese

10–15 black olives

1–2 tbsps capers oregano salt and freshly ground pepper

Dakos/ Ntakos is a traditional Greek salad from the island of Crete. Extra virgin olive oil, juicy tomatoes, salty feta cheese combine to form an amazing, full of mediteranean flavors Greek dish!

NTAKOS TUTORIAL VIDEO :

Chapter 2

by Julia P, Andrew, Joana, Madalena R., Kostas and Stratos, Anna Maria, Christianna , Jessica

Tips for a healthy lifestyle. (effects of stress, lack of sleep and fast food on health)

I will give you some advice for anyone who wants to lose weight fast. So every morning after you wake up you can drink a glass of water with coffee and a little bit of lemon, in that way you lose fat because this combination detoxifies your body and is the best to lose weight and start your beautifull day.

Avoiding alcohol and smoking are very important if you want to lose weight and have a healthy lifestyle. This is because those two affect your body in a bad way and they reduce your life expectancy. Also if you are an athlete and you have a habit which is bad for your health your performance in sports will reduce.

The key to a healthy diet is to eat the right amount of calories depending on how active you are so you balance the energy you consume with the energy you use.It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

THIS OR THAT???

Scan the code to play the quiz:

Tips for a healthy lifestyle:

Healthy body -healthy life

You are invited to scan the code and play.

Eat good food every day to keep doctors away!

```-While an occasional night of fast food won’t hurt, a habit of eating out could be doing a number on your health.

-Fast food may satisfy hunger in the short term, but long-term results are less positive.

-People who eat fast food and processed pastries are 51 percent more likely to develop depression than people who don’t eat those foods or eat very few of them.

-Today, more than 2 in 3 adults in the United StatesTrusted Source are considered overweight or obese. More than one-third of children ages 6 to 19 are also considered overweight or obese.

Is fast food beneficial for your health?

In Europe, UK is statistically the country that consumes junk food the most.

As far as Greece is concerned, another survey has shown that kids are the highest consumers of junk food. Poland and Portugal are fortunately not ranked among the 10 first places.

Chapter 3

by Ahmed, Dimtris G, Stamatis, Damian, Paul, Joana, Raquel, Leonor.

Effects of sport on general health

Sports have a big influence On your health, So doing sports helps you be fit and healthy.

With team sports you make a lot of new friends that you spend a lot of time with even outside of the sport.

Sports help you get over THE TENSION that you might have in your life. ACCORDING TO RESEARCH, SPORTS ARE RELATED WITH LOWER RATES OF SRESS, ANXIETY, DEPRESSION AND SUICIDAL BEHAVIOR. PARTICIPATION IN TEAM SPORTS REDUCES THE RISK OPF TEENS SUBSTANCE ABUSE LIKE DRUGS, ALCOHOL AND SMOKING.

EVEN SLEEP IMPROVES WHEN TEENS ARE PHYSICALLY ACTIVE WHICH IS IMPORTANT FOR MAINTAINING MENTAL HEALTH.

A Few Great Benefits of Playing Sport

- Better Sleep.

- Fast Company suggests that exercise and sport triggers chemicals in

-the brain that can make you feel happier and relaxed.

- A Strong Heart.

- New Connections.

- Improved Lung Function.

- Increased Confidence.

- Reduces Stress.

- Improve Mental Health.

AFTER ALL AS ANCIENT GREEKS WISELY USED TO SAY:

A HEALTHY MIND LIES IN A HEALTHY BODY

The benefits of playing any type of sport.

1. You eat more healthy.

2. You exersise more.

3. Mental health improves as much as your physical.

4. lessens your stress.

5.Become more sociable(mostly about team sports)

6. Participation in different kind of events

7. Makes you feel more happy in general.

Does sport affect our health? Yes of course. Physical activity for all ages is very beneficial because when we reach a certain level in sports we are filled with a sense of joy and peace. Additionally, sport helps in the development of breathing techniques and self-confidence.

Let's do

sport!!!

Play me and find the hidden sports.If you can ?

Spin me and see your healthy luck!

Chapter 4

by Damian, Adriana, Iwona, Raquel, Mafalda, Maria, Joana, Marilena, Sara

Healthy lifestyle in Covid times.

- What can I do to keep myself healthy during the COVID-19 outbreak?

- Eat fresh and unprocessed food every day, drink enough water every day, eat moderate amounts of fat and oil, eat less salt and sugar, avoid eating out, counseling and psychosocial support.

- What are some of the most important measures to prevent the spread of COVID-19.

- Physical distancing, improved ventilation, promotion of ‘stay-at-home’ when sick policies, promotion of respiratory etiquette, regular hand-washing, use of masks when feasible.

- How can one stay physically active during COVID-19 self-quarantine?

- Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down.

- What else is important?

- Keeping hydrated is essential for overall health. If you have access to safe tap water, This is the healthiest and cheapest drink.

Scan me and try to unjumble the Covid phrases

how to stay fit as a teen during covid-19

Teenagers need exercise to stay mentally and physically healthy. But with gyms and parks closed, and organized sports cancelled for reasonable future...What do you do?

Many gyms have offered classes through Zoom. Many fitness instructors, now out of work or on a break, are doing the same on their own time, offering private one-on-one instruction as well as group classes.Another solution is ,use smartphone apps to help you stay fit. These apps offer reminders, structured goals, and calendars to stay on task or a simple app that tracks miles or time workouts.

Do this quiz and find out if you are as healthy as you think:

https://www.playbuzz.com/marisad10/how-healthy-are-you

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"HEALTHY LIFESTYLE"

Name: HEALTHY LIFESTYLE
Author: Nati Rik

Nati Rik

A collection of healthy food recipes from Greece, Poland, and Portugal, along with tips for a healthy lifestyle, the effects of sport on general health, and living a healthy lifestyle during Covid times. The book explores whether our grandparents lived healthier lives than we do today.

(68 pages)

Privacy level: PUBLIC

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