INDEX

1. Introduction

2. Pisto Manchego with eggs

3. Cocido 

4. Asturian bean stew

5. Ham toast

6. Andalusian gazpacho

7. Galician broth

8. Curri chicken

9. Galician-style octopus

10. Conclusion

INTRODUCTION

Madrid, Spain, is a city with a diverse climate and well, the geography near it isn't really unusual.

In Spring (March - June) we have both warm and rainy days.

The weather in Summer (June - September) is very hot and sunny, and days are very long.

In Autumn (September - December) it's cold, but without reaching extreme values.

During winter it's very cold and days are very short.

Regarding geography, Madrid is near the Guadarrama range, the Tajo river and the Lozoya river.

What is grown here?:

Regarding crops, dryland cereals, legumes, olive trees, gravepines; watermelons, strawberries, apples and cherries adapt really well to the climate in Madrid.

Regarding animals, we grow up sheep, chickens and pigs. Many fish live in our rivers and seas. They all need a moderate climate in order to live well.

What cultures eat this food?:

In this cookbook you are going to get into the Spanish food culture (well, at least the healthy part), but there is one recipe that is not from Spain. In fact, that is the one I chose. My mother's boyfriend has family in Thailand and he usually prepares it. To make things more interesting, I'm not going to tell you wich recipe I'm talking about. Discover by yourselves! I'll give you a hint: it has an atractive color and a delicious, intense smell. 

Pisto Manchego with eggs

INGREDIENTS:

- 1 zucchini (250g)            - 2 tablespoon olive oil

- 1 red pepper (120g)          - salt (to taste)   

- 1 green pepper (120g)     -Black pepper

- 1 onion (150g)                   - 2 eggs

- 2 tomatoes (300g)          - 1/2 teaspoon paprika

What makes this food nutritious?

This food is nutritious because it's high vitamin and mineral content, richness in antioxidants, high fiber content, healthy fats...

WHAT CULTRES EAT THIS FOOD?

This food is part of the Castilla-La mancha cooking.This food is normally eaten in summer-beginning of autumn, when ingredients tend to grow in abundance

AINHOA TWENTY

INSTRUCTIONS

1. Prepare the vegetables

-wash and cut the zucchini

-cut the pepper into small pieces

-chop the onion and garlic

-peel the tomatoes and chop them

2.Sauté the onion and garlic

-in a large pan, heat 2 tablespoon of olive oil

-add the onion and garlic for 5-7 min. over medium heat,until softered

3.Add  the peppers

-sauté for another 8 min.

4.Add the zucchini and cook for another 5-7 min.

5.Add the tomatoes

-add salt,pepper and paprika, if using

-cooking everything over low heat for 20-25 min, until reduced and juicy but thick

6.cook the eggs

-in anothe pan, add a teaspoon of oil

-cook the eggs

7.prepare the dish

-serve the pisto

-place the egg on the top

Cocido

-Chickpeas (150g)

-Fresh chorizo (1)

-thick noodles (75g)

-Hen (75g)

-Potatoes (2)

-Carrot (1)

- Half cabbage

-Salt (to taste)

-Beff knee bone

-Bone marrow

Why it is nutritious?

Madrid traditional cocido is nutritious because some of its ingredients like chickpeas, carrot, cabbage or potatoes

This dish is a traditional food of Madrid

Instructions

1. The night before soak the chickpeas and add little salt.

2. You have to put in a pot the bones and the hen with water.

3. You add water as it evaporates that the stew doesn't dry out.

4.  Drain the chickpeas

5. When the water starts boiling add the chickpeas.

6. Put the lid on the pot and let it cook under pressure

7. In a separate pot, cook the cabbage and in a soucepan cook the fresh chorizo.

8. As the cabbage is almost cooked add the peeled potatoes and the carrot cut it in pieces

9. Put in a plate the chickpeas, potatoes, cabbage and carrot.

10. Finally put the broth to boil with a little of salt when it starts to boil add the noodles

ASTURIAN BEAN STEW:    ALBA EIGHT

INGREDIENTS:

45Og of beans                        200g of bacon

250g of onion                         1 bay leaf

2 cloves of garlic                    45 g of extra virgin olive oil

2 chorizos                                5 g of sweet paprica

2 blood sausages                   Salt                

200g of salted pork             

WHY IS THIS FOOD NUTRITIOUS?

This dish is nutritious because of the balance of plant-based proteins, animal proteins , healthy fats , fiber and minerals.

WHAT CULTURES EAT THIS FOOD?

The spanish households ,also Mexico,Colombia,venezuela...

In winter and cold weather, in festivals in Asturias and in Sundays or holidays.

INSTRUCTIONS:

1º The night before, we begin by soaking the beans in a large container, as they will expand quite a lot.

2º The next day, we place the beans in a pot and add the garlic cloves, the whole peeled onion , olive oil,bay leaf and the paprika.

3º We cover everything with water (mineral water) up to about two fingers above the beans , letting it come to boil and then we add a splash of cold water, repeat this process two more times throughout the cooking.

4º After pouring cold water several times, add all the meat and continue cooking over medium-low heat for about three hours making sure the pot doesn´t dry out (it is does, add small amounts of water). Remember to add cold water two more times.

5º When the beans are fully cooked and the time has passed, check the salt and add whatever is needed, letting the stew cook for a few more minutes so the salt integrates ( don´t add salt at the beginning- only at this point).

HAM TOAST

Ingredients:

- Bread ( the kind of bread you want)

- 1/2 Tomato

- Olive oil

- Salt and Pepper

- Ham 

WHERE IS THIS DISH FROM: This dish is typically from Madrid. 

EMMA TWO

It's nutricious because it has: carbohydrates from the bread , proteins and minerals from ham , healthy fats from olive oil and antioxidants from the tomato

EMMA TWO

PROCESS:

1- First, you toast the bread and cut it in half.

2- Second , you take the tomato, if you want to you can take the skin off then you cut it into small pieces , and smash it to make a kind of sauce.

3- Now you add a drizzle of olive oil and add the salt and the pepper.

4- Finally , you put as many slices of ham as you want .And now just eat it and...enjoy it !!!

ANDALUSIAN GAZPACHO

Ingredients:

-1kg ripe tomatoes

-1 small green bell pepper

-1 small cucumber(100g)

-1 small onion

-1 clove of garlic

-50ml extra virgin olive oil

-salt

Nutrition on this food:

-High water content and minerals

-Vegetable fiber

-Healthy fats

-Low in calories and very complete

Instructions:

1.Wash all the vegetables throughly.

2.Peel the cucumber and the garlic clove.

3.Roughly chop all the vegetables.

4.Place the chopped vegetablesin a large bowl or blender.

5.Add a generous drizzle of extra virgin olive oil, vinegar and salt.

6.Blend all the ingredients with an immersion blender of counter top blender until smooth and homogeneous.

7.Taste and adjust the salt, vinegar or oil.

8.Forafiner texture, you canstrain the gazpacho through a sieve or strainer.

9.Refrigerate for at least one hour before serving.

10.Served it in bowls and glasses and eat it.

Galician broth 

Ingredients: 

-200g of turnip greens.             -3 potatoes 

-2 Spanish chorizos.                   -2 thick slices of ham 

-2 whole garlics                           -200g of white beans 

-2 oil tablespoons                       -1 liter of water 

-2 onions

WHY IS THIS FOOD NUTRITIOUS?.

It’s nutritious because it combines fiber and vitamin rich vegetables with legumes that provide proteins and the turnip greens that provide minerals like iron. 

instructions

1- Wash, peel and slice all the vegetables 

2- Put the beans in a pot with the water and heat it up to medium fire 

3- In a pan with medium fire put some olive oil and the garlic.

4- When the garlic turs brown introduce the chorizo and ham into the pan 

5- When the beans are already soft introduce the onions, the potatoes, the turnip greens and when the ham and the chorizo is cooked introduce them too.

6- Wait for 30 minutes umtil it´s cooked 

7- Serve with salt and bread (optional)

Curri chicken:

Ingredients:

-Chicken (about 1/2 kg)          -Oil (1 tablespoon)

-Chopped onion                       -Garam masala (1/2 teaspoon)

-Chopped tomato                     -Water (1/2 to 3/4 cup)

-Ginger-garlic paste                 -Spices and salt (to taste)

-Milk (1/4 cup)

What makes it nutritious?:

Chicken (main ingredient) is a protein source that repairs tissues and makes you feel satiated during a long period. Apart from this, it can be cooked with good accompaniment, such as rice (energetic carbohydrate) and vegetables  (vitamins), as well as spices with benefit properties.

Instructions:

1. Heat oil and add (optional) spices until fragant.

2. Add chopped onions and green chili,

    and cook until they're golden.

3. Add ginger-garlic paste and sauté it.

4. Add tomatoes, tumeric and salt. Cook them.

5. Stir in red chili powder and milk, and cook until

    the mixture thickness.

6. Add chicken, garam masala and optional

    fresh herbs. Sauté a few minutes.

7. Pour hot water. Cover and simmer on low heat

     until the chicken is tender.

8. Adjust salt and spices. Serve with rice and vegetables.

Garam masala

Ingredients :

- Octopus 250g - 300g

- 2/3 Potatoes (Usually Galician ones)

- Olive oil 

- Sweet paprika (and optional hot paprika)

- Sea salt

ÁNGELA TWELVE

Why is this dish nutritious :

- Because it has good protein, nice olive oil, important vitamins, and potatoes for energy. It uses simple, natural foods that are good for the body.

Steps :

- Wash the octopus with water

- Freeze it first or hit it a little to make it soft

- Put water in a big pot and make it very hot

- Put the octopus in the hot water, cook for 35 - 45min

- Cut the potatoe into round pieces and boil them

- Add salt, paprika, and olive oil on top

CONCLUSION 

Spanish cuisine is not only about the food, it’s about the culture, flavors and the feelings. Tons of different dishes all around the country, with different ingredients, different contexts and different people behind them, but them all have something in common, whether it is a humble Spanish omelette in a Madrid’s bar or a festive paella shared with friends, each recipe tells a different story about how we’ve learned to adapt, survive, and overcome the challenges 

the Spanish people have faced, from droughts that led to brutal famines to the Spanish flu and Spanish Civil War. All we do or have done was with only one porpoise, to at the end of the day when we get home, sit in the table and have a delicious meal with the ones we love. 

Having said this, I hope that our cookbook inspires you not only to explore the Spanish gastronomy, but also to get into our history and culture.