Annex 1

A suggested structure for creating and cooking new dishes

Annex 2

Digital Storytelling – Script (SAMPLE)

Title: The Friend that I didn`t choose

My accordion is my best friend and also my worst enemy. I didn’t choose it. My father stressed 2 things in my life: to learn swimming and to play a music instrument. The nearest music teacher to my house was an accordionist. So I started to learn accordion. When I began I was 13. At this period, the accordion was a „has been” instrument. And I was not proud of it. But slowly it became a part of my life. My life gave me different occasions to give up playing, when I went to the University, when I began to work… I never put it down. I have won some prizes, I have played in front of different audiences with mixed feelings: love – hate. When I decided to make a break in my life and moved to a small Island in Greece, of course, I brought my accordion. Here, it became a tool of my integration. Without any words, I was accepted by a group of old men who play Greek music. One of them, Manolis, an old fisherman, bouzouki player, took care about my desire to discover this music language. Every day, he came to my house to teach me and my partner, rhythms, melodies, scales. I started here a new family. My daughter was born and gave us the opportunity to cement our relationship when we christened her with my new Greek family. After a while, some accordionists on the Island called me to participate in an accordion festival that they prepared. It was so successful that we decided to do it again. I brought my knowledge of organising. And for the next 5 years, I organised the only accordion festival in Greece. ©, 2016

Digital storytelling- storyboard (Sample)

Title: The Friend that I didn`t choose

Consent form[1]

Contacts email or telephone

I understand that the intention of the [name of the project/institution] to make the digital stories available as an educational and learning resource is part of an international drive to improve the quality and attractiveness of lifelong learning education for adults, but that the project team can have no control over, or liability for, how they are ultimately used.

I consent to the use of my story as part of the project.

I …………………………………………………………… consent to the above training program and consent to the photographing/videoing and publication of images of my involvement in the project/institution. I have obtained all appropriate permissions for materials used in the story.

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Date: ……………………………………

[1]. Ban D., Nagy B. (Anthropolis Association-2016),Digital Storytelling in Practice – This learning material has been produced within the ‘i-DIGital Stories – Stories Educational Learning Facilities’ project, financed by the European Commission

Αnnex 3

Nutritional Education

Health is defined in the World Health Organisation constitution of 1948 as “A state of complete physical, social and mental well-being, and not merely the absence of disease or infirmity”. Our daily food choices have a big impact on our physical and mental health, and overall well-being. Good and healthy food can be defined as real food that is unrefined and unprocessed as nature intended. Good food provides the body with all the vital nutrients, vitamins, and minerals it requires to work its best. Variety, balance and moderation are essential to ensure we get the full range of nutrients for good health. Food acts as a foundation medicine and affects all systems of the body. When an active lifestyle with sufficient exercise and a positive attitude are combined with a well-balanced, varied and disciplined diet, there is no limit to good health. Although the exact composition of a balanced healthy diet will vary according to each individual needs. Aspects such as their age, gender, lifestyle, physical and emotional health, physical activity, cultural environment, dietary customs and locally available foods. However the basic principles of what constitutes a healthy diet remain the same. Vegetables, fruit, pulses (legumes), nuts and seeds are important sources of vitamins, minerals, dietary fibre, plant protein, complex carbohydrates, essential fats and antioxidants.

While we know that good nutrition and physical activity can help maintain

a healthy weight

The benefits of good nutrition can also help:

• Improve mental health and well being

• Prevent risk of obesity

• Increase energy level

• Improve ability to prevent illness

• Improve ability to recover from injury and illness

• Lower high cholesterol

• Reduce high blood pressure

• Reduce risk of some diseases including diabetes, heart disease, stroke, some cancers, artherosclerosis and osteoporosis

Suggested Basic Rules of a Nutritious Diet

As the exact composition of a balanced healthy diet will vary according to each individual needs

• Drink Water Mostly

• Drink at least 1.5L of Water daily

• Tea (lightly infused black, green, herbal or fruit infusions)

• Limit caffeine

• Avoid fruit juices, added sugar, colours, chemicals and particularly avoid artificially sweetened drinks

• Instead for variety add to water slices of orange, lime, lemon, cucumber, ginger, leaves of mint, basil.

• Avoid drinking large sips of cold water with meals as water with meals dilutes the digestive fluids and slows digestion. Have small sips of water at room temperature and try to drink mostly away from meals.

Eat mostly foods derived from plant produce

Choose a wide variety that have little or no processing, these foods offer the most health benefits. The majority of our diet should consist of vegetables, fruits, whole grains, pulses (legumes) and smaller amounts a variety of unsalted nuts, seeds and plant-based unrefined oils.

Choose locally produced seasonal foods where possible

These are generally fresher, cheaper, have more flavour and taste better. Locally produced foods in season are harvested at their peak providing maximum nutritional

benefit, many nutrients decline quickly in the periods of storage and travel. These also have less contaminant used to survive the long periods of travel and quarantine.

Eat vegetables

• 50% as a guidleline of your plate should consist of a good variety of fresh seasonal vegetables

• Ensure vegetables are still crunc hywhen cooked to preserve and maximise vital nutrients

• Raw vegetables are great for snacks

Eat fruit

• 25 palm sized portions of a variety of fresh whole fruit

• Choose a wide variety of colours, particularly berries and local seasonal fruit

• Eat fruit either at least 30 mins before meals or separately to meals, or at least 2 hours after meals.

• Avoid eating fruit with dairy, particularly sour fruit with yogurt,

• Fast fermenting fruit such as berries, cherries, melon, mangoes, pears & peaches should not be eaten with other foods, other fruit such as apples,

bananas and coconut combine well with starches such as oats, potatoes, rice, rye, wheat, bread and pasta

Eat wholegrains

• 25% as a guideline of your plate should consist of wholegrains such as brown rice, whole wheat pasta, whole grain bread, buckwheat, whole rye, bulgur,

millet, whole wheat couscous, wholegrain barley, whole corn, quinoa.

Eat a wide variety of pulses (legumes)

• 25% as a guideline of your plate such as lentils, beans, dried peas, sprouts and in the form of organic soy products tofu, tempeh

• Excellent sources of vegetable protein and nutrients

Limit portions of animal protein

• Choose fish (salmon, trout, mackerel, herring, sardines), poultry and eggs

• Limit lean red meat

• Avoid processed meats

• Limit dairy, cheese to 3 fingers, kefir, ½ cup of unsweetened natural yogurt, glass of milk

• Include smaller quantities of nuts and seeds

• choose a variety of each, unsalted with no additives, preferably non sprayed

• include unrefined plant based oils (olive, canola/rapeseed, oleic sunflower oil) in cooking and at the table.

Regularly consider alternative choices to vary diet.

• Choose fresh seasonal produce in order to maximise nutrients and enjoyment of preparing, cooking and eating these delicious natural real foods

• Plan tasty snacks and meals in advance to include nutrientdense foods and also low in calories.

• Remember Good daily choices impact on our health and wellbeing


Real raw salt is an excellent source of vital minerals, containing on average 80 essential trace minerals and elements required to support and maintain a good

mineral balance in the body.

This raw salt should not be confused with the more commonly used variety labelled as table salt, cooking salt, sea salt.. This denatured type of salt is highly

processed, highly refined, and is stripped of its minerals. It is bleached to give its clean white colour, has added anti-caking chemicals, and contains other

synthetic chemicals and additives to stabilise the additives. It is highly toxic to all systems in the body. Holds no nutritional benefit to the body and furthermore

depletes the body of other vital nutrients. It is directly associated with many serious health problems including high blood pressure and hypertension as the body

struggles to remove this toxic element from the heart and other organs in the body.

Raw salt is the only type of salt that can be properly used, digested and assimilated properly in the body. This natural real salt is unprocessed and unrefined.

The components of natural raw salt and its necessary minerals and elements help regulate:

• the immune system

• blood and heart

• bone and muscle health

• hormone health

• kidney health

• removal of toxins

• relieve stress and depression

• skin health

• respiratory ailments

• sleep

Avoid processed foods, restaurant, fast foods, that are high in salt.

Avoid table salt, this is highly processed and bleached, losing the naturally occurring mineral elements

Only use raw whole salts labelled “unrefined”, “unprocessed” or “natural”, such as rock salt, or sesame salt

Reduce your salt content by using a variety of alternative flavourings or seasonings such as black pepper, herbs, spices, garlic, lemon juice.

Use in moderation thereafter and where possible substitute salt with other high sodium foods such as seaweeds, beets and their greens, celery, kale, parsley

and spinach increasing flavour and nutrition.

Other uses of raw salt

Skin inflammations, sore throats, bleeding or inflamed gums, abdominal pain due to poor food, bloating

To preserve nutrients from being destroyed before or after consumption:

• Avoid overcooking vegetables and fruit as this can lead to the loss of important nutrients

• Avoid processed foods with more than five ingredients listed – Recipes are great, but avoid processed

• Avoid refined foods (refined sugar, refined salt, white flour foods) and refined oils

• Avoid foods with added fats/products rich in fat, choose unrefined plant oils

• Avoid foods with added sugar, artificial sweeteners and sugary drinks

• Avoid foods with table/cooking salt that is highly processed and bleached

• Avoid chemical additives and preservatives in food and water

• Limit salt, instead of salt season with other herbs and spices

• Limit intoxicants: caffeine (coffee, tea, chocolate), nicotine, alcohol

• Avoid rich greasy food and highly seasoned food

• Avoid overeating, hurried eating without chewing properly, eating late at night.

The way we eat is as important to our wellbeing as what we eat.

Chew all food well. Plant foods especially wholegrains must be chewed well to release full nutritional value to the body.

• Set a time to eat with others (where possible) in a clean environment surrounded by pleasant sounds, aromas and conversation.

• Eat consciously and with moderation.

• Drinking water with meals dilutes the digestive juices, a small amount (4 ounces) is fine however.

• Enjoy and appreciate your food!

• Relaxation (not sleep) after food helps digest food and sleep well at night.

Differences in nutritional needs consistent with the climate and the raw materials found to the host country relative to those of the country of origin.

Health problems that may arise if this in not taken into account.

There are numerous health risks to the body and as a result to the mind with change in diet if not balanced.

Individuals coming from sunnier climates may be accustomed to a wide variety of seasonal local produce acting as functional medicine to the body. It will be

important to research nutritional content of those foods to ensure a good nutritional replacement can included in the new diet and not a poorer quality processed

variety consumed in its place.

Lack of sunlight common in colder climates, can cause seasonal affective disorder known also as S.A.D and “winter depression” in many individuals. Cravings

for carbohydrate rich foods are common when affected by winter depression, many reporting feeling better during and after carbohydrate consumption. It

is important to choose a healthy complex carbohydrate option rather than reaching for cakes, cookies etc that will result in additional deterioration to health

and wellbeing. Some of the best choices of complex carbohydrates include brown rice, legumes, millet, whole oats, whole grain breads and pastas. Vitamin

deficiencies particularly vitamin D deficiency can contribute to depression and damage your health. Essential healthy fats are used to aid the absorption of

vitamins A, E, K and D. Healthy fats to improve your diet include fish, nuts, nut butters, olives, avocados and soy bean products

Holford, P., New Optimum Nutrition Bible, 2004

Pitchford, P., Healing with wholefoods, Third edition, 2002

Wilcox, B., Wilcox, C., Suzuki M., The Okinawa Way, 2001

World Health Organisation, Constitution of WHO: Principles

Annex 4

Basic Culinary Terminology

Bake -To cook in an oven in dry heat

Baste –To moisten foods during cooking to add flavour and prevent drying

Beat -To mix ingredients together using a fast, circular movement with a spoon, fork, whisk or mixer

Blend -To mix ingredients together gently with a spoon, fork, or until combined

Boil -To heat a food so that the liquid gets hot enough for bubbles to rise and break the surface

Broil or Grill –To cook under direct heat

Brown -To cook over medium or high heat until surface of food browns or darkens

Chop -To cut into small pieces

Dice -To cut into small cubes

Dissolve – to combine one dry ingredient with another wet ingredient to form a solution

Drain -To remove all the liquid using a colander, strainer, or by pressing a plate against the food while tilting the container

Flake – To break lightly into small pieces.

Fry – To cook in hot fat. To cook in a fat is called pan-frying or sautéeing; to cook in a one-to-two inch layer of hot fat is called shallow-fat frying; to cook in a deep

layer of hot fat is called deep-fat frying.

Garnish – To decorate a dish both to enhance its appearance and to provide a flavourful foil. Parsley, lemon slices, raw vegetables, chopped chives, and other

herbs are all forms of garnishes.

Grate or Shred -To scrape food against the holes of a grater making thin pieces

Grease -To lightly coat with oil, butter, margarine, or non-stick spray so food does not stick when cooking or baking

Grill – To cook on or under a grill of intense heat

Knead – To press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the hands

Lukewarm – Neither cool nor warm; approximately body temperature.

Marinate -To soak food in a liquid to tenderise or add flavour to it (the liquid is called a “marinade”)

Mash -To squash food with a fork, spoon, or masher

Mince -To cut into very small pieces, smaller than chopped or diced pieces

Mix -To stir ingredients together with a spoon, fork, or electric mixer until well combined

Pan Fry – To cook in small amounts of fat or oil

Parboil – To cook food in boiling water for only a short amount of time to retain the colour, to help preserve nutrients and to firm foods, such as vegetables

Peel – To remove the peels from vegetables or fruits.

Pickle – To preserve or expanding lifespan of food by either fermentation in brine or immersion in vinegar.

Pinch – A pinch is the small amount you can hold between your thumb and forefinger.

Poach– To cook very gently in hot liquid kept just below the boiling point.

Puree – To blend, grind or mash food until it is a thick, smooth, lump-free consistency

Preheat -To turn oven on ahead of time so that it is at the desired temperature when needed (usually takes about 5 to 10 minutes)

Reduce – To boil down to reduce the volume.

Refresh – To run cold water over food that has been parboiled, to stop the cooking process quickly.

Roast – To cook in an oven with dry heat

Sauté -To cook quickly in a little oil, butter, or margarine

Shred – To cut or tear in small, long, narrow pieces.

Sift – To put one or more dry ingredients through a sieve or sifter.

Simmer -To cook in liquid over low heat (low boil) so that bubbles just begin to break the surface

Steam -To cook food over steam without putting the food directly in water (usually done with a steamer)

Sterilise – To destroy micro-organisms by boiling, dry heat, or steam.

Stew – To simmer slowly in a small amount of liquid for a long time.

Stir – To mix ingredients with a circular motion until well blended or of uniform consistency.

Stir Fry -To quickly cook small pieces of food over high heat while constantly stirring the food until it is crisply tender (usually done with a wok)

Toss – To mix the ingredients, such as salads and pasta, by using a light lift and drop method.

Basic Language Literature (food vocabulary)

An example.

Taken from:

Annex 5

Properties and uses of herbs and spices

“…Let food be thy medicine and medicine be thy food…” – Hippocrates (c.450- c.380 B.C.E)

Herbs and spices are a great source of antioxidants known to help food preservation, add flavour and sensational variety to food. They are also used in teas,

beverages, condiments and home remedies. Scientific research is showing what has been known for centuries in the East of the extensive range of health

benefits and properties. Providing powerful antioxidants, hormonal protection, high vitamin and mineral content that is too extensive to list for each. Evidence of

their wonderful health properties include anti-inflammatory benefits, anti-bacterial, anti-fungal, antiseptic, anti-diabetic type 2, anti-asthma activities, benefits to

gut bacteria, neuroprotective and ongoing research showing their help in protecting against development of non-communicable diseases such as cardiovascular

diseases, cancer, chronic respiratory diseases, diabetes. Great skin due to improved collagen production, better immunity and general maintenance of health.

Herbs and spices can be used in recipes to partially or wholly replace less desirable ingredients such as refined salt, sugar and unhealthy fats. Sprinkling a little

over or adding to foods will elevate your intake of vital vitamins, minerals and micronutrients, transforming foods of low nutritional content and leftover foods.

The following list is a variety of commonly used herbs and spices, some of their many uses and selection of their extensive properties.

All Spice:

• Antioxidant, antiinflammatory, antibacterial

• Vitamin K, A and C, magnesium, manganese and many other vitamins and minerals

• Warming, indigestion, muscle pain, menstrual problems, fever, colds, toothache,

• High blood pressure, emptying bowels, flatulence, abdominal pain

• Helpful for inflammatory conditions such as arthritis and inflammatory bowel conditions,

Some uses of All Spice include:

• Teas, beverages, cakes, cookies, cooked fruits, puddings, pies, sauces, relish

• Stews, soups, marinades, curries, roasted vegetable dishes, lamb, chicken, poached fish,

• Carribean cuisine, Middle Eastern dishes


• Antioxidant, antiinflammatory, antibacterial

• Source of beta carotene, vitamin K & C, calcium, magnesium, iron, manganese, potassium

• Arthritis, allergies, and inflammatory bowel conditions

Some uses of Basil include:

• add at end of cooking time

• Pesto, sandwiches, with tomatoes, salads, soups, stirfries, bean dishes, green beans, peas, sorbet,

• Egg dishes, marinades, bolognaise, chicken, tomato sauces, pasta


• Antioxidant, antiinflammatory, antibacterial, antiseptic, antiviral,

• Rich in vitamins and minerals

• Reduce inflammation, arthritis, joint pain, soothe muscles,

• Balance blood sugar, diabetes, reduce bad cholesterol,

• Digestive problems, reduce congestion, healthy scalp, help healing of wounds,

• Reduce stress and anxiety

Uses of Bay lea remove whole leaves from food before serving:

• Used in bouquet garni with thyme, sages, celery & basil.

• Tea, chutneys, sweetbreads, custards,

• Stews, soups, sauces, pates, rice dishes, vegetables dishes, beans, poultry, meat, seafood

Black pepper:

• Antioxidant, antibacterial

• Good source of manganese, vitamin K , iron

• Helps digestion, prevent flatulence, promotes sweating and urination

• Breaks down fatty cells, lower blood lipids, inhibit cholesterol absorption

Uses of black pepper include: always use whole pepper corns and peppermill

• Grind it on anything, even sweet dishes!

• Add it at the end of cooking as it becomes bitter with long periods of cooking


• Antioxidant, antibacterial, antiflatulent properties.

• Excellent source of vitamins miinerals inc . calcium, phosperous, manganese

• Digestive benefits including symptoms of irritable bowel, bone health,

• Soothe muscles, sleep benefits

Uses of caraway:

• Breads, biscuits, cheese, salads, soups, sauces, casseroles, vegetable, fish, meat and sausage dishes

• Deserts, liquors

Cardamom – an important ingredient of Garam Masala:

• Antioxidant, antiinflammatory, antibacterial, antispasmodic,antifungal

• Rich in vitamins, calcium, sulphur, phosphorous, magnesium, zinc

• Sooth digestion, flatulence, relief of acidity, nausea, vomiting, aids digestion, decongestant, warming and drying qualities within the body, oral health, bad

breath, sore throats, mouth ulcers,

• Urinary problems, diuretic, remove toxins, improves appetite

• Muscle and joint pain, cold and flu symptoms, bronchitis, coughs, help stress and depression

• Inflammation, lower blood pressure, cholesterol control, circulation, , respiratory allergies, believed to help prevent growth of cancer cells, traditionally

used as an aphrodisiac

Uses of cardamom:

• Teas, beverages, deserts, cakes, puddings, tarts, cookies

• Curries, rice dishes, vegetable dishes, meat dishes


• Antioxidant, antiinflammatory, antibacterial,, antifungal

• One of highest botanic sources of vitamin C,

• Helps regulate blood sugar, raises metabolism, stimulates digestive enzymes and healing

• Reduces LDL blood cholesterol, triglyceride levels, decreases formation of harmful blood clots all of which prevent heart attacks and strokes

• Effective anti-inflammatory, pain remedy for everything from headaches to arthritis and sore muscles, nasal congestion, boost immunity, circulation, cold

and flu symptoms

Uses of cayenne:

• Used in tea, beverages

• Stews, soups, chilli dishes, tacos, Cajun dishes, eggs

Celery seeds – not advisable in pregnancy, with thyroid, blood thinning or diuretic medications:

• Antioxidant, antiinflammatory, antibacterial, antifungal, antibiotic and antiseptic

• Rich in vitamins and minerals

• High cholesterol, high blood pressure, lowers inflammation, prevent ulcers, helps weight loss, diuretic, detoxification, kidney and bladder infections,

cystitis, protect liver,

• Digestion reduces bloating, ease menstrual cramps

Uses of celery seeds:

• Tea, beverages, chutney, pickles, breads, dressings, salads

• Sauces, soups, sandwiches, stews, stir fry dishes, vegetable dishes, fish


• One of highest antioxidant levels of any spice

• Powerful antiinflammatory properties, helps relieve pain and stiffness in muscles and joints, including arthritis

• Reduces and stabilises blood sugar levels, effective for diabetes (type 1 and 2)

• Reduces inflammation in blood vessels that leads to atherosclerosis and heart disease

• Antifungal and antibacterial properties.

• May have positive affect on brain function, smelling or chewing foods flavoured with cinnamon can improve memory and attention

Uses of cinnamon include:

• Make cinnamon tea, add to warm milk, coffee,

• Preserves, smoothies, mixed with berries, desserts, add to yogurt, stewed fruit,

• Oatmeal, whole-grain breakfast cereals, cakes, cookies, breads, pastries,

• Sweet potato fries, squash, roasted vegetables, black bean dishes, meat dishes, ham, curries


• Highest antioxidant level of all herbs and spices

• High levels of manganese good for bone and cartilage development.

• Antiinflammatory, arthritis, hernia,

• Antiseptic, antibacterial, antifungal ingredients help fight infections, respiratory, relieve digestive disorders problems, diarrhea, flatulence, indigestion,

nausea, vomiting, eliminate harmful parasites bacteria & fungus in digestive system, bad breath, toothache, phlegm,

• Ability to relieve tooth and gum pain – applied directly to the gums

• Smell of cloves helps to encourage mental creativity too.

Uses of cloves include:

• Used in hot teas and beverages

• Fruits, deserts, pastries, cakes, muffins, cookies

• Marinades, stocks, sauces, curries, soups, bean dishes, braised meat, ham.


• Antioxidant, antibacterial, antifungal, antiinflammatory

• Vitamin A & C

• Helps regulate blood sugar

• Helps digestion, digestive problems, loss of appetite, diarrhea, intestinal gas, bowel spasms, haemorrhoids

• Useful for joint pain, can help promote sleep, ease headaches

Uses of coriander include:

• Salads, salsa, chutneys, pickles, dressings

• Bread, scones, cakes, biscuits, gingerbread

• Curries, stirfries, stews, soups, vegetables such as spinach, stock,

• Used in vegetables burgers, meatballs, fish, chicken, pork, gravy, stocks, as a garnish

Cumin brownish in colour:

• High in antioxidants, antibacterial qualities,

• Rich in iron, vitamin C and A, manganese, calcium

• Helps detoxify body, improves digestion, flatulence, bloating, piles

• Aids digestion, stimulates the gallbladder and pancreas

• Assist absorption of nutrients by breaking down food into usable nutrients

• Effective for respiratory disorders such as asthma and bronchitis

• Helps keep blood sugar levels stable, helpful for diabetics and pre diabetics

Uses of Cumin include:

• Can be used whole seed or ground, can be toasted to bring out its flavour

• Curries, chillies, soups, sauces, stews, salsa, hummus, beans, rice, couscous, lentils, rice

• Vegetable dishes, Indian, Mexican dishes and many more

Curcumin – active ingredient in Turmeric -yellow-orange coloured spice:

• Antioxidant, very high antiinflammatory, antiviral, antibacterial, antifungal

• Inflammatory conditions such as arthritis

• Eating even small amounts of turmeric regularly may help prevent or slow down

• Alzheimer’s disease, possibly by helping prevent the brain plaques that lead to dementia

• Reduces cholesterol absorption, respeeds recovery time to strokes

• Effective treating irritable bowel disease, ulcerative colitis, Crohn’s, diabetes and allergies

• Improves digestion, relieve flatulence, liver function, lowers homocysteine and prevents heart disease

• May help lower pain, menstrual pain, kills parasites and worms

• Using black pepper with turmeric helps to increase the absorption of curcumin in the body.

Uses of curcumin include:

• Add it to curry dishes, stirfry’s, marinades, sauces, dips and salad dressings.

• Use in soups, stews, pulse dishes

• Use in egg dishes such as omelette

• Mix it with honey to ease a cough.

• Add to milk could help with protein digestion

• Make tea with a quarter-teaspoon of ground turmeric boiled in a cup of water and then strained, add honey and lemon to taste


• Antioxidant, antibacterial, antiinflammatory, antifungal

• Vitamins C, A, folate, B Vitamins, calcium,

• Lower cholesterol,

• Digestive problems including loss of appetite, flatulence, liver problems, gallbladder, urinary tract,

• Improves liver health, relieve constipation and hemorrhoids, helps improve mood

Uses of Dill include:

• Dressings, oils, vinegar

• Stews, soups, vegetable dishes, pickles, salads, cucumber dishes, cottage cheese, goats cheese,

• Omelettes, salmon, potato salads


• Antioxidant, antiinflammatory, antibacterial,

• Vitamins and minerals including A & C, potassium and calcium

• Regulate blood pressure, fluid retention, asthma symptoms, bronchitis, congestion, coughs

• Digestive discomforts including indigestion, bloating, pain, constipation, bladder infections, as an eye wash, bad breath, stress, anxiety, mental clarity,

skin conditions

• Used by nursing mothers to increase milk

Uses of Fennel:

• salads, add to soft cheese, breads, cookies,

• soups, curries, stews, coucous, lentil, bean, bulgur wheat dishes, marinade, pickling, pasta sauces,

• fish and meat dishes

Fenugreek seeds – also considered a legume – do not use in pregnancy:

• Antioxidant, antiinflammatory, antibacterial, antifungal

• Rich in vitamins and minerals including A, C, B6, B3, iron, calcium, copper, zinc

• Rich source of soluble fibre , help constipation, diarrhea, stomach ulcers, loss of appetite, sooth inflammation, sore throat,

• Reduces blood sugar, helps control diabetes, harmful cholesterol, liver function, congestion of, kidney conditions,

• Pregnant women advised Not to use as can cause uterine contractions, however for nursing mothers can increase milk flow, ease menstruation, reduce

menopausal symptoms

Uses of fenugreek:

• Teas, coffee, over yogurt,

• Curries, rice, vegetable, lentil, meat and seafood dishes


• Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antiparasitic

• Sulphur, Selenium, Manganese, Vitamin B6, Vitamin C

• Cardiovascular health, circulation, blood pressure high and low, high cholesterol, blood clots, heart disease, believed to help cancer, fungal infections,

effect of meat or other dietary extremes

• Help neurodegenerative diseases such as dementia and Alzheimer’s

• Reduces inflammation, arthritis, rheumatism, sprains, pain, muscular aches,

• Cold, flu, fever, sore throats, bronchitis, cramps, constipation, indigestion, infectious diseases , menstrual cramps, nausea and vomiting,

• Control growth and putrefactive bacteria caused by eating animal products and by overeating

Uses of garlic:

• Oils, dressings, marinades, sauces, breads, pate,

• Stews, soups, rice, pasta, potato, vegetable, poultry, meat and seafood dishes


• Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antiparasitic

• Rich in vitamins and minerals inc C, B6, B3, potassium, copper, phosphorus, magnesium

• Digestive problems including indigestion, nausea, vomiting, motion sickness, morning sickness, diarrhea, flatulence, irritable bowel syndrome,

• Antiinflammatory properties, relieves joint and muscle pain, arthritis, regulates blood sugar, reduce cholesterol , blood clots, heart disease, improve brain

function, may help prevent cancer,

• Fungal infections, menstrual pain, pain reliever

Uses of ginger:

• Tea, beverages, smoothies, fresh juices, dressings, deserts,

• Soups, sauces, marinades, stir-fry dishes, stews, sushi, fish, vegetable, seafood and meat dishes


• Antioxidant, antiinflammatory, antifungal, antibacterial, antibiotic and antiseptic

• Vitamin A, C, K & B, miinerals and trace elements inc calcium, iron, potassium, phosphorous, magnesum

• Heart health, lift mood, stress and anxiety, sleep benefits

• Digestive benefits including flatulence, stomach cramps, constipation, diarrhea

Uses of marjoram:

• tea, soups, marinades, dressings, salads, sauces, stews, vegetable and meat dishes

Mustard seeds (can be white, yellow, brown or black from various plants)

• Antioxidant, antiinflammatory, antifungal

• Rich in B vitamins, A, C, and E, and minerals including calcium, selenium, manganese, copper and Iron, Omega 3,

• Rheumatoid arthritis, muscular pain, coughs, cold symptoms, detoxifying, skin conditions

Uses of mustard seeds:

• Dressings, chutneys, pickles, dips

• Curries, lentil, bean, vegetable, meat, and seafood dishes


• Antioxidant , antiinflammatory, antifungal, antidepressant

• Vitamins B, C, A, high in manganese and copper

• Great for skin, improves mental alertness,cognitive function, improves digestion, kidney infections, detoxification, pain relief, warming and drying qualities

in the body

• Use sparingly in food only during pregnancy

Uses of Nutmeg:

• Tea, coffee, hot chocolate and other beverages

• Cooked fruit, fruit salad, pancakes, deserts, muffins, custards, warm oatmeal, quinoa

• Vegetables, quiche, scrambled eggs, French toast

Poppy seeds – should not be given to babies:

• Antioxidant, antiinflammatory,

• Good source B complex & E, and minerals and trace elements

• Digestive benefits, fibre, help lower cholesterol, inflammation, constipation, diarrhea, stomach cramps

• Soothe nervous complaints, sleep benefits, mild pain relief, toothache, earache

Uses of poppy seeds:

• Salads, pastes, dips, casseroles, vegetables, rice dishes, curries, seafood

• Breads, baguels, biscuits, muffins and cakes


• Antioxidant, antibacterial, antiseptic

• Vitamins and minerals including Vitamin A, C, iron, Manganese

• Anti flatulence, indigestion, gastrointestinal, dizziness, nausea, dental health, sore throats, nasal congestion, coughs, headaches ,migraine, insomnia,

body odour, bad breath, dandruff, head lice

• Asthma and breathing problems, bronchitis, flu symptoms, motion sickness, muscle pain, weight loss

Uses of mint include:

• Teas, variety of drinks,

• Deserts, fruit salads, icecream,

• Vegetables, peas, carrots, potatoes, lamb, fish, soups, sauces


• Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antihistamines, anti depressant

• Vitamins and minerals including C, B6, iron, potassium, manganese, copper, sulphur

• Lowers blood pressure and cholesterol, congestions of nose, throat and chest, digestion, gastroenteritis, cure for common cold, bronchitis, onion tea as

a general sedative and calms the mind, oral health

Uses of onion:

• Salads, dressings, chutneys, stuffing, pizza, pasta, soups, stews, vegetable, lentil, bean, meat and seafood dishes


• Very high antioxidant, also antibacterial, antifungal, antiviral agent, antiinflammatory

• Bacterial and viral infections, parasites, stubborn fungal infections

• Relief from allergies, aches and pains, detox, colds, muscle pain, toothache, headaches, ear ache, fatigue, bloating, repelling insects, menstrual cramps

Uses of oregano include:

• Salads, dressings, oil, garnish, pesto, sauces

• Meat, tomato dishes, seafood, bean dishes, burgers, chilli, pizza, herb breads


• antioxidant, antiinflammatory,

• vitamins C, K, A & E, folate, iron,

• useful for detox, can lower blood sugar, diabetes, stimulate digestion, flatulence, bad breath, bloating, nausea, help bone health, enhances brain function,

anemia, eye health, hair growth

Uses of parsley include:

• All savoury food including beef, chicken, seafood, potatoes, vegetables, sauces, dressings,

• Soups, stews, salads, garnish


• Rich in antioxidants that prevent cell damage, antiinflammatory, antibacterial, antifungal, antiseptic

• Improve brain activity, improve concentration, boosts memory and lift depression

• strengthens the immune system, fighting infection, improves circulation, stimulates digestion, and is believed to help fight cancer

• Effective for respiratory problems including asthma, chest congestion, and respiratory infection

• Helps digestion by stimulating the gallbladder to release bile as well

• May help protect from harmful carcinogenic toxins and may help protect against some cancer

Uses of rosemary include: finely chop and use lightly:

• Soups, stews, sauces, meat dishes particularly roasted lamb, beef, chicken, white beans

• Breads, with butter on pasta and baked potatoes, pizza, fruit salads, marinades


• -Antioxidant, antibacterial, antifungal, antiinflammatory

• Digestive problems, gastritis, diarrhea, bloating, heartburn, ulcers, coughs, hoarseness,

• swelling, menstrual difficulties, menopausal symptoms, relieve symptoms of Alzheimers

• boost memory, lowering cholesterol & blood sugar

Uses of sage include:

• Use whole stems in soups, stews remove when done. Chop whole leaves in thin strips

• Stuffing, soups, stews, salads, stuffing, sauces, pork, poultry, fish, bean dishes, pasta


• dried form has very high antioxidant level, antibacterial, anti inflammatory

• asthma, bronchitis, sore throats, toothache, chest congestion, laryngitis

• often an ingredient in mouthwashes and cough drops treating inflammation and infections

• gastritis, indigestion and colic.

• improve memory, calm the nerves, alleviate depression, nightmares, and insomnia

Uses of Thyme include:

• Bouquetgarni, sauces, soups, chowders, stocks, stews, beans, lentils, egg dishes, dressing

• Sweet vegetable dishes, breads, roasted potatoes, seafood, pork, lamb, duck, goose

Pitchford, P., Healing with wholefoods, Third edition, 2002

USDA, Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release

Annex 6

Food Safety

Good and healthy food is not only food that provides nutrients for health, but also is food that is safe to eat. Food can become contaminated by bacteria, viruses and parasites. Contaminated food may result in food poisoning that can cause severe illness and even death. According to the WHO European region “almost 1 in 10 people in the world, fall ill after consuming  contaminated food” and “each year 23 million people in Europe get sick from the food they eat, resulting in 5,000 deaths from unsafe food”. Therefore Safe food practice is necessary for good health and wellbeing, and to prevent food-related illness. Food poisoning occurs when a person eats a food which causes them to become sick. Symptoms can include one or more of the following: nausea, vomiting, stomach pain, diarrhoea, fever or chills, headaches. Generally people recover quickly with no lasting complications, but in some cases, serious complications can occur, including death. Food safety is the procedure of ensuring that food is kept safe by protecting it from contamination, preventing the multiplication of bacteria and by the destruction of harmful bacteria.


Cleaning anything that comes into contact with food will help eliminate bacteria and reduce the risk of food-related illness. This includes hands, kitchen surfaces, utensils, fruit and vegetables and reusable grocery bags.

Wash hands using friction with soap for at least 20 seconds before and after handling food. Poor hygiene, such as not washing hands after touching raw foods, handling pets, changing babies, using the bathroom, smoking, coughing and touching any contaminated surfaces is a leading cause of foodborne illness.

Encourage and remind your volunteers.

Thoroughly wash knives, cutting boards and areas used with hot soapy water after food preparation, particularly after cutting or preparing raw meat, poultry or seafood. Sanitise cutting boards and counters with a vinegar solution. This is the safest for anything that will be coming into contact with food such as knives, boards, surfaces, and also for cleaning herbs, fruit and vegetables. Alternatively for counter tops, knives, chopping boards a kitchen sanitiser (as directed) or dilute a bleach solution: Add 1 tablespoon of bleach to 1 gallon (3.8L) of water. this solution can put into a spray bottle for easy use. Pay careful attention that if using any sanitisers or bleach solutions that all items are rinsed carefully with water.

Use paper towels to wipe kitchen surfaces. Otherwise change dishcloths daily to avoid the risk of cross-contamination and the spread of bacteria. Replace and wash dish towels and wire sponges often to prevent the spread of harmful bacteria throughout the kitchen. Use paper towels to dry washed hands after handling raw foods. Avoid using sponges, as they are difficult to keep free of bacteria.

Wash reusable grocery bags frequently.

Soak and wash herbs, fruit, vegetables thoroughly, using a vinegar solution is the safest; Blanch vegetables particularly leafy greens in boiling water for one minute, cooking eliminates both E. coli and salmonella. Where it is possible choose organically-grown local seasonal greens.


Examine fruit and vegetables carefully and avoid buying items that show signs of spoilage, are bruised or damaged.

Purchase frozen and refrigerated items after selecting non-perishables at the end of your shopping.

Check the “best before date”; never buy food past “Sell-By” or “Use-By” dates.

Never choose meat or poultry in packaging that is torn or leaking.

Keep raw meat, poultry and seafood away from other food.

If using reusable grocery bags, label a specific bag for meat, poultry or seafood.


Separate your cutting boards to avoid cross contamination. Use different boards for raw meat, poultry, fish and seafood. Any surface touched by raw animal foods can transfer deadly bacteria, parasites and viruses. If possible use a red cutting board only for raw animal foods. Never place food on the same surface that previously held raw meat, poultry or seafood unless the surface board has been thoroughly washed and sanitised.

Clean lids after use and close lids tightly. Wrap perishable foods securely to maintain freshness. Store raw meat and fish tightly wrapped in separate sealed containers or plastic bags, away from other food on the bottom shelf of the refrigerator, to prevent raw juices or eggs dripping onto ready-to-eat foods causing potentially fatal foodborne illness.

Cook raw meat, poultry, fish, and seafood no more than two to three days after purchasing. If you do not intend to cook it within this time, it should be frozen.

Make sure that cooked foods don’t come into contact with any food that hasn’t been cooked.

Store deli meats in the refrigerator and use them within four days, or two to three days after opening.

Store washed herbs, cut fruit and sliced vegetables in the refrigerator.

When freezing meat in its original package wrap over that package again with plastic wrap or foil that is recommended for the freezer.

Canned foods are safe indefinitely as long as they are not exposed to freezing temperatures, or temperatures above 32°C (90 °F). If the cans look ok, they are safe to use. Discard cans that are dented, rusted, or swollen. Canned tomatoes, fruits and other high acidic foods will keep for 12 to 18 months. Canned meat and vegetables keep for 2 to 5 years.

Keep food in the refrigerator no longer than 7 days.

When in doubt, throw it out!

Thawing Foods from Frozen

Never defrost food at room temperature on the countertop. Always thaw frozen foods on the bottom shelf in the refrigerator, in the microwave or under cold, running water in less than an hour.

Refrigerator: The refrigerator allows slow, safe thawing. Make sure thawing meat/poultry/fish juices do not drip onto other food.

Cold Water: For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 20/30 minutes. Cook immediately after thawing.

Microwave: Cook meat and poultry immediately after microwave thawing.

Never re-freeze thawed food. Wash your hands, clean and sanitise all areas including the sink, utensils, surfaces and dishes used when thawing the food.

Safe Temperatures

Maintain refrigerator temperature 0- 4°C (32-40°F) and your freezer at -18°C (0°F) or lower.

Cold food should be kept below 4°C (40°F) and hot food above 60°C (140°F). Bacteria multiply quickly in the danger zone 4°C to 60°C (40°F to 140°F).

Keep raw meat, poultry, fish and seafood cold. Refrigerate or freeze them as soon as possible or within two hours, however when the temperature is above 32°C (90°F) refrigerate within one hour.

Always marinate food in the refrigerator, not on the countertop. Discard leftover marinades that have been used with raw meat, poultry or seafood.

Never cool hot food at room temperature – use a shallow pan on the top rack of the refrigerator. Hot foods should be cooled to 4°C (40° F) within 2 hours.

Refrigerate or freeze perishables, prepared food and leftovers within 2 hours. Meats, fish, poultry, eggs, sliced melons, rice, beans, tofu and sprouts are susceptible to rapid bacteria growth before and after cooking.


Cook food thoroughly to ensure it is safe to eat. Bacteria like E. coli, Salmonella and Listeria are killed by heat. All meat and fish should be cooked to generally 77°C (170°F) to kill bacteria, parasites and viruses which cause foodborne illness. Use a clean thermometer with a metal stem to check the temperature immediately after cooking. Check the internal temperature of the thickest pieces of food and insert the digital thermometer all the way to the middle, avoiding contact with bones. Before cooking fruit or vegetables, remove any bruised or damaged areas, as harmful bacteria can thrive in these areas. Soak and cook dried beans thoroughly.

Use visual signs of doneness when a thermometer is not used:

Clear juices run from meat and poultry, not pink Pork, veal and poultry are white inside, not pink or red. Shellfish is opaque and fish flakes easily with a fork. Egg yolks are firm, not runny, and egg whites are opaque. Before cooking fruit or vegetables, cut away any bruised or damaged areas, as harmful bacteria can thrive in these areas. Ensure cooked foods don’t come into contact with any food that hasn’t been cooked.


Discard any food left out at room temperature for more than 2 hours, or 1 hour if the temperature is above 32ºC (90°F)

Place leftovers into shallow containers and immediately refrigerate or freeze for rapid cooling.

Avoid overstocking the refrigerator, so that cool air can circulate effectively.

Use cooked leftovers within 2-4 days.

Reheat leftovers to 77°C (170 °F). Avoid reheating the same leftovers more than once.


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