The Mediterranean Diet reflects the typical eating habits of the inhabitants of the Mediterranean.
It is based on the simple preparation of delicious dishes, thanks to the huge variety of products produced in these countries.

Get a little taste...

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Primary School of Emporeio Santorini

Team 1

Traditional Mpriam
Retsi Eva, Hotza Gloria, Athina Panagopoulou

Ingredients

2 potatoes

1 eggplant

2 carrots

2 zucchini

1 red pepper

1 yellow pepper

1 green pepper

1 onion

2 sc. garlic

2 tbsp tomato paste

100 gr. olive oil

salt and pepper

1.Preheat the oven to 180 C in the air.

2.Cut the potatoes and eggplant into 1 cm slices, the carrots and zucchini into crescents and put them in a bowl.

3.Cut the peppers into pieces and put them in the bowl.

4.Cut the onion into four pieces and separate its skins. Put them in the bowl with the rest of the vegetables. Add the chopped garlic and set aside. Season all the vegetables with salt and pepper.

5. Put the tomato paste in another bowl and mix. Put 80 gr. olive oil, salt, pepper, oregano and mix.

6. Pour the sauce over the vegetables and mix. Transfer to a 25x32 cm pan, add 20 g. olive oil and cover with aluminum foil.

7. Bake for 30-40 minutes, uncover and bake for an additional 20-30 minutes.

Serving suggestion:Serve with feta cheese, oregano, olive oil, pepper and bread.

Ingredients

1 onion

100 gr. olive oil

1 eggplant

1 zucchini

500 gr. potatoes

1 tbsp filled with tomato paste

400 gr. tomato concache

300 gr. water

1 cube of vegetables

1 kilo of green beans, fresh or frozen

2 spring onions

1/3 bunch of parsley

salt and pepper

Beans

Hotza Marsilda, Sigala Spyridoula, Tzo Moustaka

1.Place a saucepan on high heat and add 2 tbsp. olive oil.

2.Chop the onion and garlic and put them in the pot.

3.Sauté until the onion softens.

4.Peel the potatoes, cut them into pieces and put them in the pot. Do the same with the pumpkin and eggplant.

6.Add the paste,the tomato concache, the water and the cube.

7.Cut the ends off the beans, put them in the pot and mix.

8.Close the lid, reduce the heat to medium-low and simmer for 40-50 minutes.

9.Remove from the heat and add the chopped parsley and fresh onions, salt, pepper, 80 g. olive oil, mix and serve.

Serving suggestion: Optionally serve with a slice of feta sprinkled with oregano and olive oil and slices of bread.

Ingredients

1 eggplant

5 tbsp olive oil

Salt and pepper

1 tbsp oregano

250 gr Cherry tomatoes

2 onions

1 carrot

2 zucchini

1 sc. garlic

1 orange pepper

1 green pepper

1 Florin pepper

250 gr. rice for risotto

50 gr. White wine

1 cube of vegetables

1 liter of water

2 tbsp margarine

1/4 bunch of parsley

Vegetable Risotto

Hotza Marsilda, Hotza Gloria, Moustaka Tzo

1.Preheat the oven to 200°C in the air.2.Cut the eggplants into cubes and put them in a pan.3.Add 3 tbsp. olive oil, salt, pepper, oregano, cherry tomatoes and bake for 15-20 minutes.4.Place a pan on high heat and add 2 tbsp. olive oil. 5.Cut the onions into small pieces, the carrot into cubes, the zucchini into crescents and add them to the pan.6.Then add the chopped garlic, diced peppers and mix. 7.Add the rice and stir until it turns brown. 8.Deglaze with the wine, add the cube and the water in portions, stirring constantly. 9.Reduce to medium heat and follow the same process for 15-18 minutes until the water runs out and the rice is cooked. 10.Remove from the heat, add the eggplants with the cherry tomatoes and the margarine. 11.Chop the parsley, dill and mint and add half the mixture to the pan. 12.Add the lemon zest, salt and pepper and mix.
Serving suggestion: Serve with herbs, pepper and olive oil.

Team 2

Yemista

Fraros Sarantos, Haitas Fotis, Makris Lampros

Ingredients

For the filling
4 tbsp olive oil
350 gr. glutinous rice
400 ml of water
1 cube of vegetables
2 sc. garlic
1 tbsp tomato paste
1 zucchini,1 carrot enoughpepper enough1 bunch of parsley1 bunch of mint1/3 bunch of dill

For the composition
2 tbsp olive oil
200 ml of water

500 gr. baby potatoes
2 tbsp olive oil
salt and pepper
For vegetables
3 onions
6 tomatoes
3 green peppers

Preheat the oven to 180°C in the air. Cut the potatoes and season with salt and pepper. Add tomato juice and put them in a fireproof oven dish. Cut the lid on the onions from above. Empty all the flesh, leaving 4-5 leaves and put them in the pan. Finely chop all the filling from the onions. Put it in a bowl and set aside. With a sharp knife, cut a half to one centimeter cap from each tomato from the bottom. We cut from this side because it holds more filling.We take a bowl.With a spoon, empty the tomatoes from their flesh, being careful not to make holes. Place the tomatoes in the pan.

We repeat the same with the eggplants.
Press the tomato filling a little with our hands to remove the liquid and set aside.Cut the caps off the peppers. νRemove the seeds and place them in the pan. Grate the filling from the tomatoes, onions, eggplants and peppers.

Chop the garlic. Grate an onion and a small potato We mix. Chop the parsley and mint. Add salt and pepper. Add tomato juice and rice, after first measuring our vegetables. Sprinkle with 2 tbsp. olive oil the vegetables inside and out and season them with salt and pepper. We fill our vegetables, with the help of a spoon, with the filling up to ¾ so that the rice does not come out when it swells during baking.

Whatever filling is left over, we put it in the pan so that our potatoes will also be delicious.
Add 200 ml of water to the pan.
Sprinkle with olive oil, cover with aluminum foil and bake for 60 minutes.
We remove the aluminum foil and bake for another 10-20 minutes until their liquids evaporate and our fillings take on a beautiful color.
Sprinkle with olive oil, add a few mint leaves and serve!

Ingredients

1 green pepper1 onion3 sc. garlic2 tomatoes, medium500 gr. shrimpes, cleaned3 tbsp olive oil, + extra for sprinklingsalt and pepper2 pinches of bukovo2 star aniseeds1 tbsp tomato paste20 ml of ouzo1/2 bunch basiloreganofresh200 gr. feta cheese

Saganaki Shrimpes
Roussos Pantelis, Haitas Fotis

Preheat the oven to 200°C in the air. Cut the pepper in half. Remove the seeds and white parts and then chop it finely. Cut the onion into small cubes and mince the garlic.
In a bowl, grate the tomatoes, using the coarse grater blades. We take only the flesh from the tomatoes, leaving the skin aside. Add the sugar and mix.
Place a pan on high heat and let it burn. We clean the shrimps, remove their intestines and their shells, but keeping the head and tail on them for beauty.
Sprinkle the shrimp with a little olive oil and season with salt and pepper. Mix to go everywhere. Season with salt and pepper before cooking because this way we will keep them juicy and not dehydrate them. As soon as the pan is hot, add the shrimps and saute for a total of 1 minute, turning them to get color on both sides. Once they are ready, place them on a plate and set aside.

In the same pan, add a little more olive oil, add the onion, pepper, garlic, salt, pepper, scallion and star anise. If our pan is dry, add a little more olive oil.
Sauté until caramelized. Add the tomato paste and sauté.
Add the ouzo and wait until the alcohol evaporates. Add the tomatoes and bring to a boil.
Transfer to an ovenproof dish. Chop the basil and put half of it in our pan.

Add some fresh oregano and sprinkle 100 g on top. slice. Add the shrimp nicely on top of our sauce so that they all fit. Press them lightly with our hands so that they can be cooked with the sauce.Break the remaining 100 g. slice on top, sprinkle with the remaining basil, some oregano and a little extra virgin olive oil.Bake for 20 minutes.As soon as they are ready, remove from the oven.Sprinkle with a little olive oil and we are ready to serve

Ingredients

8 gr. dry yeast
1 pinch of granulated sugar
300 gr. water
500 gr. flour p.o.c.
1 tbsp oregano, dry
1 tbsp salt
4 tbsp olive oil
150 gr. slice
100 gr. olives, chopped

Olive bread

Sarantos Fraros, Haitas Fotis

Add dry yeast, granulated sugar and water to the mixing bowl. Stir with a whisk to dissolve the yeast.Add the flour, dry oregano and beat in the mixer with the hook for 5-6 minutes to homogenize the ingredients. Add salt and beat for a minute.
Transfer the dough to a floured bowl. Cover with a film and let it rise.
When it is ready, flour it and roll out the dough with a rolling pin. Sprinkle with 2-3 tbsp. olive oil, spread grated feta cheese and chopped olives all over the surface.

Roll the dough to make a large roll and cut it in half.
Roll and join each piece to create two loaves. We transfer them to a pan lined with greaseproof paper.Preheat the oven to 170 C in the air.Cover with a towel and let them rise for 30 minutes.Sprinkle with olive oil and bake for 40 minutes.

Team 3

Ingredients

1.5 kg of cod, boneless
tenderloin
200 gr. wheat flour, for breading
seed oil, for frying
salt and pepper

skordalia

5 potatoes

salt and pepper

garlic

vinegar

oliveoil

boiled water (from the potatoes)

Cod with skordalia

Youvopoulou Eirini, Spentzas Lefteris

Salt out our cod. Drain our fish well and dry it well with kitchen paper so that it is dry and the batter catches well on it. Make our batter. Cut the cod into small portions, equal in size and thickness so that they are fried evenly. Put a deep frying pan with a lot of seed oil on the fire until the oil reaches 180 C. Put 200 gr. flour in a pan. Add salt, pepper and mix. Dip each piece into the pan with the flour because in this way the batter will stick better to our fish. Shake each piece to remove the extra flour and then dip it into our bowl with the batter. Shake the remaining batter and fry until the pieces are golden, turning them if necessary. Do not drop the cod suddenly into the hot oil. First put half the fish and as soon as the batter rises a little, then put the other half in the pan. When we fry the cod properly and it becomes crispy, we remove it in onetray with absorbent paper.

Skordalia

In a pot, pour enough water and bring to a boil.
Add the potatoes and boil until they are soft. You'll know they're ready when you pierce them with a fork and they break. At the same time, in a mixer, add the olive oil, garlic, vinegar, salt and freshly ground pepper and beat until the garlic dissolves.
Once the potatoes are ready, quickly transfer them to a colander and drain well. Leave aside for 5 minutes until their moisture evaporates. We don't leave more because we won't be able to melt them. Transfer to a bowl and mash the potatoes lightly with the mashing tool but not completely.
Add the garlic mixture to the potatoes and stir to coat.

Ingredients
500 gr. Giant beans
salt and pepper

70 gr. olive oil

1 onion dry and 2 fresh

3 kg celery

2 carrots

1 red pepper

2 sc. garlic

2 bay leaves

1 tbsp tomato paste 50 gr. tomato concache

rosemary

300 gr. water 1 vegetable cube

Giant beans
Youvopoulou Eirini, Spentzas Lefteris

Put the beans in a bowl of water. Add salt and soak them for 12-24 hours. When they swell and are ready, strain and rinse them with water to remove the salt.
Put the beans in the pot, add water and put them on the fire.

When the water boils, let them simmer for 1 hour to soften. When they are ready, strain them and leave them aside. Preheat the oven to 180°C in the air.

Add olive oil, onion, celery, carrots, red pepper and coarsely chopped garlic, cinnamon stick, bay leaves, sugar, tomato paste to the pot and mix.
Deglaze with white wine and cook until the wine evaporates. Add tomato concache, water, lemon zest, rosemary, cube, pepper, salt and beans and mix.

Remove the beans from the heat. Add the chopped fresh onions, the chopped celery and transfer the beans to a 25x35 cm pan. Cover with aluminum foil and bake for 1 hour and 15 minutes. Every fifteen minutes we taste the beans. When they are soft, uncover and bake for another quarter of an hour.

Ingredients

1 kilo of sardines
6 tbsp White wine
4 tbsp lemon juice
6 tbsp olive oil
1 1/2 tbsp. salt
1 tbsp pepper
1 tbsp oregano
3 sc. garlic, sliced

Sardines in the oven

Youvopoulou Eirini, Spentzas Lefteris

Clean the fish. With a knife (from the side that does not cut) remove the scales. Then remove the heads by cutting diagonally towards the belly with a sharp knife. Tear the belly up to the tail and remove the entrails and the central bone. The fish should stay together at the back. Rinse the fish under running water and let them drain in a colander. Mix the wine, lemon juice, olive oil, oregano, salt and pepper in a bowl.
Put the fish in a pan, sprinkle them with the marinade, and let them marinate for 30 minutes outside the refrigerator. Preheat the oven to 180°C in the air.
Spread the garlic slices over the sardines and bake them for 30 minutes.
Remove from the oven and remove the garlic slices.
Serve them hot, with the tomato, parsley, lemon slices and freshly ground pepper.

1st Primary School

of Karditsa

What are the Characteristics of the Mediterranean Diet?

High consumption of cereals (and bread), mainly wholemeal

High consumption of seasonal fruits and vegetables
Daily consumption of milk and dairy products (preferably low-fat)
Daily consumption of legumes, nuts and spices in place of salt
Consumption of eggs, fish and poultry on a weekly basis
Low consumption of meat and meat products
Occasional consumption of sweets
High ratio in monounsaturated to saturated fatty acids
Moderate consumption of ethyl alcohol (mainly in the form of wine)

Let's follow the principles of the Mediterranean Diet

Good product quality

Right amount of food

Seasonal products(Fruits and Vegetables)

High consumption of seasonal fruits and vegetables...

So students... Pick fruit...

...αnd they made
delicious and healthy fruit salads

Our school is located in the south of Italy. The people are very hospitable and our whole region, Basilicata is renowned for its gastronomy. Southern Italy is bathed by the Mediterranean and the Mediterranean maquis marks the use of products that reflect the Mediterranean diet. In our country the food is simple and reflects our peasant roots.