RECIPE FOR THE TASTIEST AND HEALTHIEST POLISH DISH

Author: Martyna Roczkalska.

The first dish:Cream of broccoli.Ingredients (for 1

person):

• broccoli, 150g,• vegetable broth,

200ml,• almonds, 20g,• garlic clove,

• salt and pepper (to taste),

• choux pastry balls, 50g,

• half potato, about 70g.

Ingredients for 4 people:

• broccoli, 600g,• vegetable broth, 800ml,

• almonds, 80g,• four garlic cloves (about

40g),• salt and pepper (to taste),• choux pastry balls, 200g,• two potatoes, about 280g.

Nutritional value: about 320 kcal.

Preparation:

Divide broccoli into small florets and pour vegetable

broth. Cook with finely chopped garlic clove. In a separate pot, cook potato. When the broccoli is half cooked blend it with the potato until smooth. Pour the soup into bowls and garnish with the burnt

almonds and the choux pastry balls.

BON APPETIT!

The second dish:Steamed fish with

salads.Ingredients (for 1

person):

Fish:• pollock fillet, 150g,

• lemon, 30g,• salt and pepper (to taste).

Salads:1.

• celery, 100g,• walnuts, 50g,• apple, 75g,

• natural yoghurt, 1 tablespoon.

2.• carrot, 100g,• apple, 75g,• leek, 20 g,

• sugar, 1 teaspoon,• natural yoghurt, 1

tablespoon.3.

• Chinese cabbage, 100g,• tomatoes, 30g,• pepper, 30g,• raddish, 20g,

• pickled cucumbers, 30g,• olive oil, 1 tablespoon.

Ingredients for 4 people:

• pollock fillets, 600g,• two celeries, about 400g,

• walnuts, 100g,• two natural yoghurts, about 350g,

• four carrots, about 400g,• Chinese cabbage, 400g,

• two small tomatoes, about 120g,• two small peppers, about 120g,

• (radish?), 80g,• two or three pickled cucumbers, about 120g,

• one tablespoon of olive oil• lemon, 150g,

• salt and pepper (to taste).

Preparation:

Fish:Put the pollock fillet into the steaming pot for 50

minutes. Before serving sprinkle with fresh lemon juice to taste.

Salad 1.:Grate celery root small- meshed but the apple on the

large mesh. Chop walnuts finely. Then mix all the ingredients with

a tablespoon of yoghurt.

Salad 2.:Grate carrot and apple on the small- meshed. Chop a

leek finely Next mix all the ingredients together with a tea spoon of yoghurt.

Salad 3.:Chop Chinese cabbage. Chop pepper, tomato, raddish and pickled cucumbers into cubes. Finally mix all the

ingredients with a tablespoon of oil.

The whole meal serve on the large plate.

BON APPETIT!

Nutritive value: about 678 kcal.

Dessert:Fruit salad.

Ingredients (for 1 person):

• watermelon, 100g,• kiwi, 50g,

• peach, 100g,• pineapple, 100g,

• apple, 100g,• tangerine, 50g.

Indredients for 4 people:

• watermelon, 400g,• kiwi, 200g,

• peach, 400g,• pineapple, 400g,

• apple, 400g,• tangerine, 200g.

Nutritive values: 217,5 kcal.

Preparation:

At first chop all of fruit. Next mix them all together and wait 30 minutes until the

fruit give off. Serve in salad – bowls or in hol-lowed- out watermelon or pineapple.

BON APPETIT!

Product name Energy (kcal) in 100g

Protein [g] in 100g

Fat [g] in 100g

Carbohydrates [g] in 100g

vegetable broth 35 0,4 0,5 0,3broccoli 36 3,3 0,2 5,5garlic 144 6,2 0,5 22,8choux pastry balls

500 0 20 0

almonds 627 18,5 54 19,5potatoes 81 1,7 0,1 19,9

NUTRITIONAL SUBSTANCES:

The first dish (cream of broccoli):

The second dish (steamed fish with salads):Fish

Product name Energy (kcal) in 100g

Protein [g] in 100g

Fat [g] in 100g

Carbohydrates [g] in 100g

lemon 46 0,8 0,5 92pollock 72 16,6 0,6 0

Product name Energy (kcal) in 100g

Protein [g] in 100g

Fat [g]in 100g

Carbohydrates [g] in 100g

apple 57 0,6 0,7 12,1natural yoghurt 0%

42 4,2 0 6,2

walnuts 680 16 60,3 18celery (root) 61 1,3 0,2 13,6

Salad 2.:

Salad 1.:

Product name Energy (kcal) in 100g

Protein [g]in 100g

Fat [g]in 100g

Carbohydrates [g] in 100g

sugar 400 0 0 99,8apple 57 0,6 0,7 12,1natural yoghurt 0%

42 4,2 0 6,2

carrot 41 1 0,2 8,7leek 47 1,7 0,1 9,9Product name Energy (kcal)

in 100gProtein [g]

in 100gFat [g] in 100g

Carbohydrates [g] in 100g

Chinese cabbage

8 1,2 0,2 3,2

pickled cucumber

13 0,7 0,2 1,9

olive oil 890 0 99,6 0,2red pepper 37 1,2 0,3 6,9tomato 30 0,9 0,5 5,2raddish 22 0,8 0,4 3,6

Salad 3.:

Dessert (fruit salad):Product name Energy (kcal)

in 100gProtein [g]in 100g

Fat [g]in 100g

Carbohydrates [g] in 100g

pineapple 33 0,2 0 7,8watermelon 15 0,3 0,1 3,2peach 59 0,5 0,1 3,2kiwi 64 0,9 0,5 13,9apple 57 0,6 0,7 12,1tangerine 43 0,5 0,2 7,5

THE END