Healthy Spanish food

Spain has got a wide gastronomic tradition

It is included in what has been called

Mediterranean Diet

It is varied balanced and full of flavour

You can find a lot of different dishes within the

same country only travelling from East to West

and from North to South of Spain

You should come and taste our great dishes

We have made a careful selection of

representative dishes and organized them into

three sections

First you can find Spanish healthy food from

different parts of the country Then typical

Valencian food and finally as a link tapas

which are popular not only in the whole

country but also beyond our frontiers

Beans with clams

jlastras CC BY 20

Spain has got a wide gastronomic tradition

It is included in what has been called

Mediterranean Diet

It is varied balanced and full of flavour

You can find a lot of different dishes within the

same country only travelling from East to West

and from North to South of Spain

You should come and taste our great dishes

We have made a careful selection of

representative dishes and organized them into

three sections

First you can find Spanish healthy food from

different parts of the country Then typical

Valencian food and finally as a link tapas

which are popular not only in the whole

country but also beyond our frontiers

Beans with clams

jlastras CC BY 20

You should come and taste our great dishes

We have made a careful selection of

representative dishes and organized them into

three sections

First you can find Spanish healthy food from

different parts of the country Then typical

Valencian food and finally as a link tapas

which are popular not only in the whole

country but also beyond our frontiers

Beans with clams

jlastras CC BY 20

Beans with clams

jlastras CC BY 20

-Ingredients

120 g of clean clams

300 g of bean

1 dl of olive oil

1 onion

2 cloves of garlic

parsley

salt

green pepper

1 leek

2 ripe tomatoes

Broth to cook clams

1 glass of white wine

-Preparation

First boil the beans in salted water along with the

leek green pepper garlic onion parsley and tomatoes

When the beans are cooked remove the ingredients

that have been cooked and grind incorporating them into the same pot

Chop garlic and parsley put it in a pan with a little oil

and add the clams Dip with white wine At the time the clams open remove from heat

Add the clams to the beans and let simmer together for 5 minutes

Spanish omelette

Di-que-si Public domain

-Preparation

First boil the beans in salted water along with the

leek green pepper garlic onion parsley and tomatoes

When the beans are cooked remove the ingredients

that have been cooked and grind incorporating them into the same pot

Chop garlic and parsley put it in a pan with a little oil

and add the clams Dip with white wine At the time the clams open remove from heat

Add the clams to the beans and let simmer together for 5 minutes

Spanish omelette

Di-que-si Public domain

Spanish omelette

Di-que-si Public domain

-Ingredients

1 kg potatoes

9 eggs

1 large onion

Olive oil

Salt

-Preparation Peel wash and cut the potatoes in half and then

into pieces Peel and cut the onion

Heat a deep pan with plenty of olive oil and when hot toss the potatoes and the onion

Fry the potatoes with the onion until they are tender

Remove and drain them

Beat the eggs Pour the potatoes and onions in the egg and stir

Take olive oil in a pan and when hot add the mixture spread and cook for two or three minutes

Turn the omelette Then we put it again into the pan

and cook for another 2 to 3 minutes Serve hot or cold

Veal And Chicken Stew

Roger Ferrer Ibaacutentildeez CC BY-NC-SA 20

-Preparation Peel wash and cut the potatoes in half and then

into pieces Peel and cut the onion

Heat a deep pan with plenty of olive oil and when hot toss the potatoes and the onion

Fry the potatoes with the onion until they are tender

Remove and drain them

Beat the eggs Pour the potatoes and onions in the egg and stir

Take olive oil in a pan and when hot add the mixture spread and cook for two or three minutes

Turn the omelette Then we put it again into the pan

and cook for another 2 to 3 minutes Serve hot or cold

Veal And Chicken Stew

Roger Ferrer Ibaacutentildeez CC BY-NC-SA 20

Veal And Chicken Stew

Roger Ferrer Ibaacutentildeez CC BY-NC-SA 20

-Ingredients 10 small potatoes

1 large onion

2 carrots

1 pepper

1 clove of garlic

salt to taste

oregano to taste

oil

1 chicken breast cut into strips

500 gr stewing beef cut into strips

200 ml of white wine

Chicken bones for soup

-Preparation

Boil 1 liter of water with the chicken bones to make stock

Cut the onion in pen carrot crescent diced potatoes and peppers in strips

Fry the beef in a pan with oil and garlic When almost done you add the chicken and continue sauteacuteing

Then add the white wine and a few moments later

potatoes carrots onion pepper and chicken broth passed through a sieve

Season with salt and sprinkle with a little oregano

Cook all together with the pan covered until potatoes are tender

Andalusian Artichokes

Victor Bayon CC BY-NC-SA 20

-Preparation

Boil 1 liter of water with the chicken bones to make stock

Cut the onion in pen carrot crescent diced potatoes and peppers in strips

Fry the beef in a pan with oil and garlic When almost done you add the chicken and continue sauteacuteing

Then add the white wine and a few moments later

potatoes carrots onion pepper and chicken broth passed through a sieve

Season with salt and sprinkle with a little oregano

Cook all together with the pan covered until potatoes are tender

Andalusian Artichokes

Victor Bayon CC BY-NC-SA 20

Andalusian Artichokes

Victor Bayon CC BY-NC-SA 20

-Ingredients

4 artichokes

1 onion

1 clove of garlic

1 package of frozen peas or half a kilo of fresh

3 tablespoons oil

3 tablespoons ketchup

A splash of sherry

frac12 teaspoon of paprika

Salt

-Preparation

Clean the artichokes and put them into a large bowl with water and lemon juice

Cut the onion and garlic into small squares

Cut the ham into squares or strips

Put in a pot three tablespoons of oil and sauteacute the onion ham and garlic

Drain and cut the artichokes into 8 pieces Add to the pot

Add a splash of sherry ketchup paprika peas and a splash of water or stock if necessary

Let it cook a couple of minutes and season them to your liking

Simple Caldeirada

Juan Mejuto CC BY-SA 20

-Preparation

Clean the artichokes and put them into a large bowl with water and lemon juice

Cut the onion and garlic into small squares

Cut the ham into squares or strips

Put in a pot three tablespoons of oil and sauteacute the onion ham and garlic

Drain and cut the artichokes into 8 pieces Add to the pot

Add a splash of sherry ketchup paprika peas and a splash of water or stock if necessary

Let it cook a couple of minutes and season them to your liking

Simple Caldeirada

Juan Mejuto CC BY-SA 20

Simple Caldeirada

Juan Mejuto CC BY-SA 20

-Ingredients

One hake tail (500g)

frac12 kilo of potatoes

1 package frozen peas (or fresh)

1 large onion

1 large ripe red tomato

2 cloves of garlic

2 bay leaves

A few sprigs of parsley

Peppers

-Preparation

Cut the fish into thick slices and season with salt

Peel and wash the potatoes Chop them into thick

slices too

Peel and chop the onion one clove of garlic and

the tomato

Put water in the pot to boil

Add all the ingredients except the fish and peppers

When the potatoes are tender add the peppers

and the slices of fish

Crush in mortar one clove of garlic add one ladle of

cooking juices crude oil white wine and paprika

Remove and add it to the pot

Let simmer together for a few minutes

Pilaf Rice with Peppers and Asparagus

Dtarazona Public domain

-Preparation

Cut the fish into thick slices and season with salt

Peel and wash the potatoes Chop them into thick

slices too

Peel and chop the onion one clove of garlic and

the tomato

Put water in the pot to boil

Add all the ingredients except the fish and peppers

When the potatoes are tender add the peppers

and the slices of fish

Crush in mortar one clove of garlic add one ladle of

cooking juices crude oil white wine and paprika

Remove and add it to the pot

Let simmer together for a few minutes

Pilaf Rice with Peppers and Asparagus

Dtarazona Public domain

Pilaf Rice with Peppers and Asparagus

Dtarazona Public domain

-Ingredients

100g rice

1 onion

1 bouquet of aromatic herbs (thyme bay leaf parsley oregano)

3 tablespoons oil

1 red pepper

1 green pepper

1 bunch of green asparagus

water

salt

-Preparation

Wash asparagus and cut them the hard part but do not throw it

Prepare a broth with water the aromatic herbs and the hard part of the asparagus

When the broth boils we introduce the asparagus and blanch for 4 to 5 minutes

Remove the asparagus from broth and reserve Keep the broth over low heat

Cut the onion and peppers into dices

Put in a large casserole or for roasting pan 3 tablespoons of oil and sauteacute the onion and peppers

Add the rice and sauteacute well

Pour the hot broth (three parts of it but add more if necessary) over the rice and let it be done over low heat

Dry the asparagus with paper towel and fry in a pan with some oil Finally put them over the rice

Paella

Ary29 CC BY-SA 30

-Preparation

Wash asparagus and cut them the hard part but do not throw it

Prepare a broth with water the aromatic herbs and the hard part of the asparagus

When the broth boils we introduce the asparagus and blanch for 4 to 5 minutes

Remove the asparagus from broth and reserve Keep the broth over low heat

Cut the onion and peppers into dices

Put in a large casserole or for roasting pan 3 tablespoons of oil and sauteacute the onion and peppers

Add the rice and sauteacute well

Pour the hot broth (three parts of it but add more if necessary) over the rice and let it be done over low heat

Dry the asparagus with paper towel and fry in a pan with some oil Finally put them over the rice

Paella

Ary29 CC BY-SA 30

Paella

Ary29 CC BY-SA 30

-Ingredients

600gr chopped rabbit

800gr chopped chicken

Saffron to taste

1grated tomato

250gr ferraura (green tender beans)

250gr artichokes

Water

500gr rice

Salt

-Preparation

Pour the oil in the middle of the paella

When the oil is hot add the chicken and rabbit

It is important that all meat is well browned

bullAdd the chopped vegetables and wait a few minutes

Incorporate the tomato fry a few minutes and add the paprika

Pour water close to the edge

Test salt The broth should be very tasty

This is the time to incorporate the rice

Lower the heat almost to a minimum and cook for 15 minutes or until almost all liquid is absorbed

Fideuagrave

Jorge Diacuteaz CC BY-SA 20

-Preparation

Pour the oil in the middle of the paella

When the oil is hot add the chicken and rabbit

It is important that all meat is well browned

bullAdd the chopped vegetables and wait a few minutes

Incorporate the tomato fry a few minutes and add the paprika

Pour water close to the edge

Test salt The broth should be very tasty

This is the time to incorporate the rice

Lower the heat almost to a minimum and cook for 15 minutes or until almost all liquid is absorbed

Fideuagrave

Jorge Diacuteaz CC BY-SA 20

Fideuagrave

Jorge Diacuteaz CC BY-SA 20

-Ingredients

bull 400g noodle bull 8 crayfishbull 8 prawnsbull 200gr squidbull 200gr cuttlefish bull 200gr monkfishbull Fish brothbull Olive oilbull 1 fresh grated tomatobull 1 clove of garlicbull Mild paprikabull Saffron

-Preparation

Heat the oil in a paella salt and sauteacute the monkfish

crayfish and prawns When they are done take it out and keep them for later

Add the squid and cuttlefish and fry until golden brown

Add some garlic the grated tomato and some paprika Cook for a few minutes

Add the noodles and fry them lightly until brown

Put the monkfish crayfish and prawns back (decorate it your way)

Add the broth to just cover the noodles and add the saffron Cook until the broth evaporates

All i Pebre

Robyn Lee CC BY-NC-ND 20

-Preparation

Heat the oil in a paella salt and sauteacute the monkfish

crayfish and prawns When they are done take it out and keep them for later

Add the squid and cuttlefish and fry until golden brown

Add some garlic the grated tomato and some paprika Cook for a few minutes

Add the noodles and fry them lightly until brown

Put the monkfish crayfish and prawns back (decorate it your way)

Add the broth to just cover the noodles and add the saffron Cook until the broth evaporates

All i Pebre

Robyn Lee CC BY-NC-ND 20

All i Pebre

Robyn Lee CC BY-NC-ND 20

-Ingredients

bull 1 kg of Eels

bull 4 cloves of garlicbull 1 paprika spoonful

bull 2 cayenne peppersbull 3 potatoes (cut irregularly)

bull olive oil

bull salt

bull 60 g of Almonds

bull 2 fried bread slices

bull peppercorns

-Preparation

First in a pan with hot oil fry the garlic unpeeled with

the paprika and the cayenne pepper

Add triscadas potatoes sauteacute cover with water and

boil them for ten minutes

Add the clean and chopped eels Season and put it

over medium heat for another ten minutes

Make a mixture with the almonds peppercorns and

the fried bread in a mortar and add it too Let cook

over medium heat for about 5 - 10 minutes salt to taste and serve

Valencian Hervido

JaulaDeArdilla CC BY-NC-ND 20

-Preparation

First in a pan with hot oil fry the garlic unpeeled with

the paprika and the cayenne pepper

Add triscadas potatoes sauteacute cover with water and

boil them for ten minutes

Add the clean and chopped eels Season and put it

over medium heat for another ten minutes

Make a mixture with the almonds peppercorns and

the fried bread in a mortar and add it too Let cook

over medium heat for about 5 - 10 minutes salt to taste and serve

Valencian Hervido

JaulaDeArdilla CC BY-NC-ND 20

Valencian Hervido

JaulaDeArdilla CC BY-NC-ND 20

-Ingredients

bull 4 potatoes or 1 per person

bull 3 big carrots

bull 400 g green beans

bull 1 big onion

bull Salt

bull olive oil and vinegar for dressing

-Preparation

o First wash and peel the potatoes carrots and beans by removing the side hair strand

o Then chop the vegetables and put them in

a pot cover with water and add salt to your liking

o Finally put it on the fire and when it breaks to

boil leave 20 minutes or until the potato is tender

o Serve seasoned with oil and vinegar

Montaditos

Quail egg piquillo Iberian ham andand Iberian ham manchego cheese

Graham Stanley CC BY 20

-Preparation

o First wash and peel the potatoes carrots and beans by removing the side hair strand

o Then chop the vegetables and put them in

a pot cover with water and add salt to your liking

o Finally put it on the fire and when it breaks to

boil leave 20 minutes or until the potato is tender

o Serve seasoned with oil and vinegar

Montaditos

Quail egg piquillo Iberian ham andand Iberian ham manchego cheese

Graham Stanley CC BY 20

Montaditos

Quail egg piquillo Iberian ham andand Iberian ham manchego cheese

Graham Stanley CC BY 20

Goat cheese with tomato Chicken and vegetable

and vegetable mix garlic sauce

Dave Shea (CC BY-NC-ND 20)

Fried Anchovies

Kake CC BY-NC-SA 20

-Ingredients

bull frac12kg fresh anchovies

bull flour

bull saltbull olive oil

-Preparation Start by cleaning the anchovies remove the head guts

and bones (we remove the bones as we prefer the

texture but for a more crispy texture they can be left in)

Heat a pan with olive oil in it for frying

Coat each anchovy in flour

When the oil is very hot start adding the anchovies

taking care to ensure that they donrsquot stick together

Leave to fry in the oil until very crispy ndash approximately

5-10 minutes

Remove from the pan and place on a paper towel to

absorb the excess oil

Add salt and serve warm

Shrimp cocktail

Jon Sullivan CC0 10

-Preparation Start by cleaning the anchovies remove the head guts

and bones (we remove the bones as we prefer the

texture but for a more crispy texture they can be left in)

Heat a pan with olive oil in it for frying

Coat each anchovy in flour

When the oil is very hot start adding the anchovies

taking care to ensure that they donrsquot stick together

Leave to fry in the oil until very crispy ndash approximately

5-10 minutes

Remove from the pan and place on a paper towel to

absorb the excess oil

Add salt and serve warm

Shrimp cocktail

Jon Sullivan CC0 10

Shrimp cocktail

Jon Sullivan CC0 10

-Ingredients

12 cooked and peeled shrimp

3 hearts of palm

1 cup of chopped fresh lettuce

4 cherry tomatoes ( use them to decorate)

2 tbsps of capers

23 cup of mayonnaise

2 tbsps of ketchup sauce

1 tsp of Brandy

frac12 tsp of ground black (or white) pepper

-Preparation

Start preparing the cocktail sauce by mixing the

mayonnaise ketchup Brandy and ground pepper in

a bowl and stirring it until it becomes a homogenous pink sauce

To assemble this tapa start with a tablespoon of cocktail sauce in the bottom of the glass

Cover it with a bed of lettuce arrange the hearts of

palm (in slices) on top and surround the trim of the

glass with shrimp pour the remaining cocktail sauce over and top it with capers

To finish it I add two tomatoes to decorate

Gazpacho (Liquid salad)

Tamorlan CC BY-SA 30

-Preparation

Start preparing the cocktail sauce by mixing the

mayonnaise ketchup Brandy and ground pepper in

a bowl and stirring it until it becomes a homogenous pink sauce

To assemble this tapa start with a tablespoon of cocktail sauce in the bottom of the glass

Cover it with a bed of lettuce arrange the hearts of

palm (in slices) on top and surround the trim of the

glass with shrimp pour the remaining cocktail sauce over and top it with capers

To finish it I add two tomatoes to decorate

Gazpacho (Liquid salad)

Tamorlan CC BY-SA 30

Gazpacho (Liquid salad)

Tamorlan CC BY-SA 30

-Ingredients

1 kilo of ripe tomatoes

1 green pepper (Italian type)

1 piece of cucumber (about four fingers wide)

1 small onion

1 slice of bread

1 clove of garlic

3 tablespoons olive oil

3 tablespoons white wine vinegar

Salt

-Preparationo Fill a 6-quart pot halfway full of water set over high heat and bring to a boil

o Make an X with a paring knife on the bottom of the tomatoes Drop the

tomatoes into the boiling water for 15 seconds remove and transfer to

an ice bath and allow to cool until able to handle approximately 1 minute Remove and pat dry

o Peel core and seed the tomatoes When seeding the tomatoes place

the seeds and pulp into a fine mesh strainer set over a bowl in order to

catch the juice Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup

o Place the tomatoes and juice into a large mixing bowl Add the

cucumber bell pepper red onion garlic clove olive oil lime juice

balsamic vinegar Worcestershire cumin salt and pepper and stir to combine

o Transfer 1 12 cups of the mixture to a blender and whip for 15 to 20

seconds on high speed Return the pureed mixture to the bowl and stir to combine

o Cover and chill for at least 2 hours Serve with chiffonade of basil

Cuttlefish in white wine

Gerard cohen CC-BY-SA-30

-Preparationo Fill a 6-quart pot halfway full of water set over high heat and bring to a boil

o Make an X with a paring knife on the bottom of the tomatoes Drop the

tomatoes into the boiling water for 15 seconds remove and transfer to

an ice bath and allow to cool until able to handle approximately 1 minute Remove and pat dry

o Peel core and seed the tomatoes When seeding the tomatoes place

the seeds and pulp into a fine mesh strainer set over a bowl in order to

catch the juice Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup

o Place the tomatoes and juice into a large mixing bowl Add the

cucumber bell pepper red onion garlic clove olive oil lime juice

balsamic vinegar Worcestershire cumin salt and pepper and stir to combine

o Transfer 1 12 cups of the mixture to a blender and whip for 15 to 20

seconds on high speed Return the pureed mixture to the bowl and stir to combine

o Cover and chill for at least 2 hours Serve with chiffonade of basil

Cuttlefish in white wine

Gerard cohen CC-BY-SA-30

Cuttlefish in white wine

Gerard cohen CC-BY-SA-30

-Ingredients

2 cuttlefish

extra virgin olive oil

4 cloves of garlic

1 Glass of white wine

a handful of fresh parsley and salt

-Preparation

Clean and cut the cuttlefish into small pieces

In a large skillet add a little oil and when hot

add the cuttlefish

Cook 5 minutes and add the garlic and

parsley sauteacute and add the wine

Allow 10 minutes more to heat until tender

Using a fork puncture to check and if

necessary leave a little more Season with salt Serve hot

Bravas

KristaCC BY 20

-Preparation

Clean and cut the cuttlefish into small pieces

In a large skillet add a little oil and when hot

add the cuttlefish

Cook 5 minutes and add the garlic and

parsley sauteacute and add the wine

Allow 10 minutes more to heat until tender

Using a fork puncture to check and if

necessary leave a little more Season with salt Serve hot

Bravas

KristaCC BY 20

Bravas

KristaCC BY 20

-Ingredients

bull 1 kg irregularly cut and fried potatoes

bull 1 onion

bull 2 cloves of garlic

bull A pinch of chilli powder

bull 1 tablespoon paprika

bull 2 chopped tomatoes

bull Oil

bull Salt

-Preparation

Heat a little oil in a pan fry the onion garlic and chilli until the onion softens

Add the paprika and stir

Add the tomatoes and bring to a simmer

then cook the whole mixture for about 20 minutes until you have a thick paste

Season well and if you prefer a smooth sauce whip it in the mixer

Pour over the fried potatoes and serve immediately

Xana Albir

Joseacute Aragoacute

Nuria Besoacute

Francesc Garciacutea

Jose Hornero

Joan Pallardoacute

Aitana Rivas

Sebastiaacuten Rodriacuteguez

Mariacutea Soriano

-Preparation

Heat a little oil in a pan fry the onion garlic and chilli until the onion softens

Add the paprika and stir

Add the tomatoes and bring to a simmer

then cook the whole mixture for about 20 minutes until you have a thick paste

Season well and if you prefer a smooth sauce whip it in the mixer

Pour over the fried potatoes and serve immediately

Xana Albir

Joseacute Aragoacute

Nuria Besoacute

Francesc Garciacutea

Jose Hornero

Joan Pallardoacute

Aitana Rivas

Sebastiaacuten Rodriacuteguez

Mariacutea Soriano

Xana Albir

Joseacute Aragoacute

Nuria Besoacute

Francesc Garciacutea

Jose Hornero

Joan Pallardoacute

Aitana Rivas

Sebastiaacuten Rodriacuteguez

Mariacutea Soriano