PORT F CALL GS UUR VII VDA EL BY 18 EUROPEAN VOLUNTEERS IN PORTO RAFTI, GREECE
EDITORIAL This little book is a paradox. It’s something that shouldn’t be. And yet it is. And since you are reading it is still relevant. And that’s sad. But we are very pleased to inform you that what’s inside is not sad at all. So your troubles end here. You will survive, it will pass and you might as well enjoy the ride. This little book is a collection. Of things we did, of things we learned, of things we experienced and ate. We put them together with love and care, so you know what Port of Call was, and can be again in the future. We are 18 young people from all over Europe and we split in 4 teams to run our 2 months project. Mental Up for mental health, CreARTures for creativity, Moving Bugs for sport and health and finally Permarcyclers for environment and sustainability. Use it wisely and spread it without hesitation, it’s not a secret and we ask you that you don’t treat it this way too. Love, The Port of Call 1 volunteering team
5 OUTDOOR ACTIVITIES Compost Sustainable pedal Outdoor cooking STNETNOC17MENTAL HEALTH & WELLNESS FO ELBAT Yoga Wheel of life Breathing activity Mindfullness Lifeline DIY Product 31 COOKING International Vegan
44 FUN ACTIVITIES Statue Circuit 2 sticks STNETNOC Escape room 51FO ELBAT ARTISTIC ACTIVITIES Music workshop The art of flow Handscraft Media workshop 77 EDUCATION Oral presentation workshop Slideshow workshop Gender-based violence How to deal with social anxiety? Recycling
Outdoor activities
COMPOST The nature is the most self-sustainable system. The best designers take from it ideas to make their ideas work even better, taking inspiration from rivers to create road systems that flow better, to shaping trains like bird beaks so the ride is smoother and faster. observeFor this, a good gardener should also be able to what happens in nature and reproduce it to create a good system where he does not need to be constantly working and feeding it. Our volunteers applied some of these concepts during their stay in Porto Rafti and did the foundation for the creation of a garden outside the house they have been living in. They divided the trash they were generating in three different categories : Normal trash (undifferentiated), Recyclable and Compostable. Decomposition is the natural process that organic matter goes through after it is not alive anymore bacteria, insects and worms will process the remaining and will make the nutrients available again for plants to grow. This process is what creates rich soil, and we can reproduce it anywhere to create rich soil we can use to grow any type of plants or to fertilize our garden too.
imitatingWith a composter we are the process that happens naturally in rich soils, when an animal or plant dies it will be eventually be covered by sediments and leaves. This will make their matter readily available for consume to the bacteria, insects and worms that will create new soil. The richest soils are those that have been through this process many times, where even if you dig it very deeply you will still find organic matter that plants can use to grow. kitchen’s scrapsThe composter is fed with the of the volunteers of the house, once per day someone will take the food scraps like vegetables, fruits, eggshells (you can check more information in our Recycling Section). some green leavesAfter putting the scraps in the composter, we should cover it with that can be found in the garden and some dead branches or soil to avoid smells and to maintain a high temperature.
PLANTS Besides having the ccomposter, the volunteers also created a raised plants to eatbed that they will fill with in the house. To choose the best place to start a raised bed for your plants, you should observe the nature around you. The volunteers started the raised bed where they saw there were weeds because this means the soil is richer there Weedsand there is more water available naturally there. are also a good contributor for your garden, they make your soil richer, and when they die they will leave valuable nutrients for your plants to grow stronger, so they are working and fertilizing for you! This area is a desert right now, this means that there is almost no system of water retention and the soil is bare, no organic matter exists here so we have two options : wait for nature to take it’s own way and create new life (something that will take a long time) or take the matter into your hands and intervene! There are many things we can do to restore a desertified area, we can plant trees that we see are doing good in the region, and pioneer trees (trees that do not need a lot of nutrients to grow, you can see them growing almost anywhere) these trees are used to grow anywhere. For example eucalyptus will grow and create the first layers of matter for the next generations of trees to grow over it.
PLANTS primitiveOur volunteers focused in another solution, they created a water retention system with our raised bed, the long surface of the bed is covered with rocks along the hill this will slow down the water and allow it to infiltrate the soil, feeding our plants and focusing the water slow down erosionresources in one place. This will also of the soil, because when it is bare the water will carry the sediments down the hill, destroying any chance of natural systems to appear, rocks and plant roots are the best to fix the soil and avoid erosion in a land like this. In the end, after starting a lot of things our volunteers also found some plants in the streets of Porto Rafti that were abandoned, so they decided to save them and bring them home, as they created the raised bed. They also created a small herbal garden where they planted them without the pots where they found them to give them the chance of surviving! For the vases they created structures to make the garden more inviting and beautiful! There is still a lot of work to do but our volunteers set the first systems for the garden to work and to make a more sustainable garden for themselves and for Porto Rafti!
SUSTAINABLE PEDAL There's no machine known that is more efficient than a human on a bicycle, one bowl of oatmeal - 30 miles Bill Nye
Sustainable Pedal Is a bicycle more than a transportation vehicle? What can you do to make yourself more productive, healthier, social? What can you do to change the world, maybe more than you think? No one made a greater error than the one who did nothing because he could only do a little, a wise man said once. Guess this road is going one straight way. And the answer is in front of you. Small steps are needed to make this a potential journey. Follow on by jumping on your bike and start it by pedaling. benefitsWe will shortly see what are the most important and what are the fields of everyday life in which cycling is the most impactful. The document used to make this short guide is European cycling federation ‘’cycling facts and figures ’’ sheet. The following guide and information is written by a Croatian đlong distance cyclist and recumbent bike driver Zdenko Na , who visited more 15 15000than kilometers in total on the countries on his bicycles and more than road. Materiel needed bicycle helmet lights reflective jacket
Sustainable Pedal Cycling reduces Health benefits Risk for alzheimer’s 29% Risk for cognitive decline 26% Higher concentration levels of children Risk for depression 17% who are cycling or walking to school Cycling contributes in preventing Environment Cardiovascular diseases Diabetes (type 2) Reduction of noise pollution Breast cancer Reduction of air pollution Colon cancer Less soil and water pollution Osteoporosis CO2 emissions savings.
Sustainable Pedal Energy and resources Fuel saving Saving in material used in production of bicycles in comparison to cars. Mobility Benefits 45% faster time in crowded car roads 240 times less investment needed to make one mile of high quality bike road in comparison to urban freeways.
SUSTAINABLE PEDAL now\"The best time to start cycling is. How to do it, how much, and other relevant things, I will let you discover. I can’t find enough words to describe in which direction my life has gone since I went to my first longer ride. After a few years of active cycling, I am here to share some information with all of you. I can’t say it was an easy journey, but when I look back, all I can see and feel about pleasureevery bike ride I had was a pure for me. I am not an expert or a scientist in this field, but if you feel that the time has come for you to do something easy for yourself I would love to see you getting on your bicycle. Maybe the place you live is not the best for cycling, and at those places by being present you can be an example to others. If you still feel insecure, getting your bike by car on roads with less traffic and just enjoying a ride in nature combines all the benefits for your body and mind.\" Zdenko Nad inspiring‘’The sustainable pedal workshop was a really sharing experience. I realized that we are capable of doing things without having a lot of material but only motivation. It also ecologicalshowed us how we are polluting the earth and made us think more about our footprint.’’ Domitille Sauv ‘’I am a sporty person, doing lots of physical activities, mostly outdoors. Yet for some reasons I’m not a cycling person. I loved to listen to Zdenko’s stories and thoughts about cycling, I also love his environmentally friendly approach to it. The workshop after the presentation made us think outside the box. We were thinking about ways we can promote biking, a healthier and more environmentally conscious lifestyle. Being part of Port of Call project, using bicycles as my main means of transportation combined with Zdenko’s activity made me rethink my relationship with cycling. After I go home I will get out my old bicycle from the basement and start to use it again.’’ Anna Incze
OUTDOOR COOKING If you are bored, have a garden and want to challenge yourself, you can cook outside ! But watch out, the principle of leastcooking outside is to use the possible material and waste. The only material we had was a fire, wooden sticks, glasses of water, aluminium, knives. You need to make a fire as well... We used vegetables, flour, oil, salt, pepper, water and eggs.You have to be very creative and work in a team to eat !
Mental health and Wellness
+1 Yoga Probably you already heard lots of things about yoga, MATERIALS maybe you even tried it, or you’re practicing it. This description is for the people who think yoga is not for Yoga / Fitness mat them at all, or those people who need a little bit of inspiration, support for keeping practicing. DESCRIPTION Many people think that yoga is just for the really flexible people, or it is something too mysterious for them, highly time consuming, or it requires a total life change. In reality according to your current lifestyle, flexibility, body type or 15-20beliefs, you can find a suitable yoga flow. Investing minutes will help you a lot to have a healthier, stronger, painless body and a much more relaxed mind. Below, we will show you a few easy poses and flows that you can do anytime, in a few minutes. MORNING YOGA
YOGA SEQUENCE FOR BEGINNERS Mountain Plank Easy seat Hero Downward facing dog Low lunge High lunge Warrior I Warrior II Half standing fold Triangle right Tree Baby cobra Locust Chair Cat Cow Seated twist left Child pose Corpse These are just a few examples, you can find tones of it at Instagram, Pinterest and lots of videos on Youtube. Find the ones that fit you the best.
BETTER SLEEP Hero pose Camel pose Bridge pose Upward dog Knees to chest Suspine twist Child pose Corpse pose As a beginner it can feel overwhelming seeing various poses - poses that you never imagined that are physically possible-, executed with perfection. My advice is not to judge yourself, be patient, and not to compare yourself. Don’t get discouraged if you fall or if you get out of balance, it’s part of the proces. Enjoy your practice regardless if it is 5 minutes or one hour, be grateful for yourself that you did something for your health. \"Yoga practise that we had as a workshop helped me to feel better, stronger and present. With the guidance of Anna I felt excited, challenged and relaxed at the same time. I will do it again, and this workshop got me all the basic knowledge needed to make it a daily routine at my home.\" - Zdenko
+1 Wheel of Life During this year (with Covid-19 and lockdowns all MATERIALS over the world) many things changed. Probably in your personal life some things changed as well. Many Sheet with the wheel of us felt lost during this period. It’s a good time to of life Pen/ pencil take the time for yourself and reevaluate where you stand right now. Completing the wheel of life chart will help you to be more self aware, find your direction and to make changes. DESCRIPTION The activity is very simple, although it can take you far. It will help you to balanced/fulfilledquickly realize how your life is in the present moment. The only thing that you need is a paper, a pen and a little bit of silent reflection. Look at the chart below, where the circle represents your life with its 8 main from 1-10aspects. You will rate each aspect accordingly how satisfied you feel in each area. 10 means that you are totally satisfied with that aspect, 1 means that this aspect barely exists in your life, or it’s totally unbalanced. After the rating, choose the three areas that got the lowest points and find some concrete actions in order to improve it in the near future. You can print the next page.
You can do it individually, although we suggest to do it together with your family, flat mates or friends. If you’re in a lockdown, you can make a video call and do the activity together with some people that are important to you. It can also be a good way to check up on your loved ones, and a good tool for connection/reconnection. One more tip : save your chart because you might be interested about it in a few years, also it's a good check up for you. \"For me the activity was a very enriching experience : not only could I see how the others in the group assess their current life, I also got the opportunity to pause for a moment and reflect on my own life. Even if the quantification of individual life experience may not be for everyone at the first glance, it definitely will pay off afterwards. To evaluate your current situation like that will eventually trigger something and may inspire you to try something new.” - Philip
Breathing MATERIALS This activity is a breathing technique made by Wim Hof Comfortable place (Iceman). It is very good for the immune system, blood circulation and brain oxygenation. DESCRIPTION 30Stay in a comfortable position, close your eyes and inhale through your mouth times from the belly to lungs and top of the head, until you are full of oxygen. Then exhale naturally through mouth. exhaleAfter these 30 reps of breathing, until you don’t have any more air and stay 15 inhaleseconds. After these 15 seconds without air, a big big mouth of air and keep it for 15 seconds. 2 more timesThen, repeat the procedure (30 repetitions of breathing, 15 sec without oxygen, 15 seconds full of oxygen). When you finish, open your eyes, don’t move and breathe normally through nose for 1-2 minutes. Note: You will start to feel like bugs in your hands/feets/head due to oxygenation of the brain/body and your mouth will be dry. This is something normal, focus only on breathing. If you don’t feel good doing this, you can stop whenever you want, but remember that it’s just oxygen, nothing can happen. When you finish, you will feel very relaxed. \"This exercise made me feel a little bit dizzy in the beginning but when I finished, the feeling was amazing. I was completely relaxed and in a very peaceful state.\" - Paula
DIY products preservativesThe contained in cosmetics found in supermarkets can be dangerous for your health. MIT (Methylisothiazolinone) is an allergen and it is often present in shampoo or shower gel. Some parabens are endocrine disruptors. They can mimic, replace or block the action of a hormone. Consequences: early puberty, reproductive disorders, diabetes, hormone- dependent cancers... Perfume 95% of the major allergens present in cosmetics are related to perfume. However, when there is only a \"trace\" of perfume, the manufacturer is not obliged to mention it. Sulphates Shower gels and shampoos are mostly composed foamof sulphates, which make the product . However, this substance is aggressive and irritating. To avoid these products, you can use what you find in your kitchen and do simple masks for the skin !
DIY products Facial masks Toothpaste Exfoliating Clay Coconut oil Grappes Tea tree essential oil Sugar Water Flour Moisturizing Yogurt Honey Leave on your skin for 15 mn MAX
Lifeline 1 or more The Lifeline is an exercise that can either be made individually or in groups. MATERIALS It can be used as a team building activity, as a reflection tool about A4 paper Pen or pencil different backgrounds or our life path until the present moment. We specifically used this tool as a team building activity and as reflection bring awarenessabout our different backgrounds, to about mental health and how everyone has different experiences. DESCRIPTION The first step is to pick up a piece of paper, a pen or pencil, and if you are a perfectionist, a small ruler. We will add an example at the end of this explanation, but you can challenge yourself and try to follow our instructions. paper horizontallyYou should place your so you have more space for the next steps. Draw a vertical line and in the middle write down zero. From this middle point, going up the line write one to tendown from , for positive events, and the same from the down part of the line, from one to ten, for the negative events. horizontal line timeOn the zero point, draw a , until the end of the page, this line will represent the from where you are born until the present moment (if you want you can put down age 0 at the beginning and keep adding one year until you get to your present age). The way to go now, is first to think about your life and important moments that you remember. You can start to write them down, placing them either in the positive or negative scale, or even on zero for a more neutral experience. chronological orderTry to keep a of events and classify them from zero to ten, where, for example, ten in the positive scale can be a great experience and on the negative scale, can be a distressful event. connectAfter writing down all the events you want to add on your lifeline, you can them from age zero to your present age, to form a continuous line, with all the ups and downs. Now that you are finished, you can observe your line and see your path until now, all the events that brought you here. If you are doing this with someone else (family, friends over videochat), you can share your lifeline.
Lifeline \"This exercise was an amazing opportunity to have a more profound knowledge about each other, in a safe space, where each person got to share what they felt comfortable sharing. We realized how, even after a month together everyday, we still had so much to learn about each other. It's possible to use this exercise in as many ways as you want, but for us, was a reality check and a reminder of always striving to be kind and understanding with people that cross our paths.\" - Sara. +10 0 -10
Mindfulness 1 or more mind andMindfulness is an approach that integrates MATERIALS body to give people more power over their thoughts and Video managefeelings. Mindfulness helps people to themselves Chocolate or something that you like to eat (small piece) anxietyin moments of and also in their every day. DESCRIPTION Stressful situations can cause physical symptoms that triggers our brain into thinking that we are trick our brainin danger. But we can use some techniques to into actually thinking that we are okay : giving us time to better process and control what we are feeling in the moment. The techniques described can help us be more grounded to now and get us out of our own heads. breathing techniqueOne example is this where we use an expanding and contracting geometrical figure, that can help us manage and slow down our breathing. The only goal in this exercise is to synchronise our breathing rhythm to the video we are watching, focusing our minds on that task and nothing else. It's normal to feel our minds wandering while doing this type of exercises, but we shouldn't judge our thoughts, we can acknowledge them and bring our attention back to the present moment, to the task we are performing now. You can do this breathing exercise as long as you want and when needed. Another example is 5 sensesthis basic grounding technique where we use our in a regressive countdown. To start, 5 things seefocus on - focus on the things you normally don't notice, small details, you can 4 things feel 3patterns, light reflection. Then, you can - fabric, sun on your skin, textures. Next, things hearyou can , you can close your eyes for this part if you want to. Try to hear a clock ticking, traffic on the street, the wind. 1 thing tasteNow, two things you can smell, such as your perfume or clothes. To finish, you can , like the coffee you just had or toothpaste. So, to summarize, 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
Mindfulness This way, you can be more aware of your surroundings and focus on the present moment. Another example that you can apply on your every day if you would like to, it's mindfulness eating. You take a small piece of something you like to eat and first, you should just observe it. Notice the colour, the size, the apparent texture and how the light reflects on it. Then, take it in your hand and acknowledge the weight and the texture. Notice the smell, the sweetness or bitterness of it. Put the piece of food in your mouth but don't bite it yet. Did the texture of it changed from your touch to your mouth? Can you already feel the taste of it? The weight? Now let your teeth sink into it, notice the cracking sound or the softness of what you are eating, appreciate the new flavors and enjoy it. These simple exercises can be done whenever you feel like doing them and it can help you appreciate the small things and be grateful for the every day things that make our days better. \"Although some struggled to not eat the chocolate right away, the experience was very positive. Everyone got to experience these exercises first hand and learn how to apply them in their everyday routines. This way we acquired new skills that can be useful for ourselves and that we can also share with others. We also realised the importance of showing appreciation and gratitude for the small things on a daily basis.\" - Gabi.
Cooking
International cooking 18In our project, we are young people from all over Europe. This also means that 8we are from different countries : Croatia, Austria, Romania, Spain, Greece, France, Portugal, United Kingdom and Italy. This is why we want to share with you some recipes and traditions in our countries.
CROATIAN FRITTERS Croatian fritters (fritule) are miniature doughnuts that are traditional along the Dalmatian coast. They are a favorite Croatian Christmas treat, as well as being eaten during Carnival season and Lent, the period before Easter. Today, they make a great breakfast or coffee snack and are served in many areas of Croatia. INGREDIENTS PROCEDURE 1 package active dry yeast 01 Gather the ingredients & grate the 1 teaspoon sugar apple. 8 cups all-purpose flour 1 teaspoon salt Proof the yeast by dissolving it and 1 1 cup raisins (dark) teaspoon sugar in 1 cup of warm water 1/2 cup walnuts (chopped) (not over 110 F). When it foams, pour into 1 apple (tart, grated) 2 teaspoons lemon zest 02 a large bowl and add flour, salt, raisins, 3 to 4 cups water (room-temperature) walnuts, grated apple, and zest, and mix 3 cups oil (more or less as needed, for well. Add 3 to 4 cups water, or as much frying) as necessary to achieve a cake batter Optional: powdered sugar for dusting consistency. Cover the bowl with plastic wrap and let the batter rise until PREP TIME doubled, about 1 hour. Prep | 20 mn In a heavy-bottomed pan or Dutch oven, Cook | few mn heat oil to 370 F. Carefully drop Ready in | 30 to 60 mn 03 tablespoons of batter into the oil, being careful not to overcrowd. Fry until golden on the bottom. Turn over once to brown both sides. Remove the fritules with a slotted spoon 04 onto layers of paper towels to drain. Repeat until batter is finished. Sprinkle fritule with powdered sugar while still hot, if desired. Serve immediately and enjoy ! Serve the fritule with coffee or tea as a snack. They are best when hot and fresh, so you really can't make them in advance and have the same result.
AUSTRIAN ORANGENPUNSCH It is a classic drink that you can find at every punch stand at an Austrian Christmas market. But the homemade variant tastes of course much better and contains freshly squeezed orange juice. INGREDIENTS PROCEDURE 750 ml water 01 Squeeze 5 oranges. Boil 750ml of water 5 oranges in a big pot and steep 3 blood orange - 3 blood orange-tea bags tea bags inside. Put also 1 star anise, 4 1 star anise cloves and 1 cinnamon stick inside. 4 cloves Let it rest for 10 minutes 1 cinnamon stick sugar 02 Remove the tea bags and add the Rum & Cointreau (optional) freshly squeezed orange juice Add 3 PREP TIME tablespoons of sugar Prep | 10 mn 03 Optional: Add 60 ml of Rum and 60 ml Cook | 10 mn of Cointreau and stir it. 04 Last (essential) step: Enjoy and please don’t burn your tongue.
ROMANIAN PAPANASI̦ șThe word papana i probably comes from the Latin “papa” or “pappa”, .an onomatopoeic word used by children for food. This cheese donut has its origins somewhere in the Austro-Hungarian empire and was adapted in the region of Moldova. Its characteristic is the piece of dough in the form of a sphere placed above the donut, like a cap. The touch of the cream and the fruity taste of the sweetness makes the papanasi a real culinary surprise. It is always a pleasure to see the reaction of a tourist after ordering for the first time papanasi - this huge donut of the Carpathian mountains, almost impossible to finish from the plate after an already copious lunch. INGREDIENTS PROCEDURE FOR 6 PORTIONS Put the cheese in a bowl, add the salt, vanilla sugar, cinnamon and, if you like 500 g well-drained cow cheese 300 g flour 01 lemon zest, but also a teaspoon of 200 g sour cream baking powder. Mix well with the fork 1 teaspoon salt until it is well combined, then add the 1 teaspoon cinnamon eggs. 1 teaspoon baking powder 2 sachets with vanilla sugar Mix well and add flour. Be careful that 2 eggs you have to get a dough that does not lemon peel (optional) stick to your hands hands but also is not oil 150 g (or more) of blueberry romanian 02 too hard. Divide the dough into five jam larger pieces, for the papanasi and five smaller pieces to make their dough. The PREP TIME small pieces are shaped like a ball, the big ones are rounded and twisted, then Ready in | 50 minutes a hole is made in the middle. Use a cast iron frying pan. Pour the oil, leave it to get hot and fry the papanas 03 in a row until they are brown. Remove onto absorbent paper and allow oil to remove. Serve the hot papanas with sour cream and blueberry jam.
FRENCH SALTED BUTTER CARAMEL In France we always eat bread and cheese before dessert. But let’s be honest, caramel on bread is ten times better. You can also put it on pancakes, biscuits… The secret in this recipe is the salt. In Brittany (North-West region of France), we put salt in every speciality, so if you don’t find salted butter, just add a pinch of salt! PROCEDURE INGREDIENTS 01 Heat the sugar in a pan on middle FOR 1 POT heat, let it cook without stirring. 100g of sugar 02 Add gradually the butter cut in 40g of salted butter dices and the cream while mixing 20cl of liquid cream with a whisk to avoid lumps. PREP TIME When the preparation is Prep | 5 mn Cook | 5 mn homogeneous, cook it for 5mn 03 more and remove from the ring. The caramel is still liquid but its texture is going to change and become more thick. 04 Put the mixture in a jam pot and keep it in the fridge. You can keep it 3 weeks to 1 month in the fridge once opened.
PORTUGUESE VEGGIES À BRÁS Usually the portuguese are well known for improvising a lot in the kitchen. This time we bring you a traditional portuguese recipe with a twist for all our vegetarian and vegan friends! PROCEDURE INGREDIENTS Start by adding the flour, black pepper, 1 spoon of olive oil 01 salt and turmeric in a bowl. Add the water, 2 bay leaves little by little and mix vigorously with a fork 1 onion to ensure that no lumps remain in the 2 leeks (only the white part) mixture. Put it aside. 2 carrots 1/4 green cabbage Peel the onion, carrots and garlic cloves 1/4 red cabbage and wash the leeks and cabbages. Cut the 2 garlic cloves 4 cups | 175 gr. potato sticks 02 garlic cloves in half, remove the germ and 3/4 cup | 100 gr. grain flour crush the garlic with a crusher. Grate the 3/4 cup | 185 ml. carrots and slice the onion, leeks and cabbages as finely as possible, preferably ½Water teaspoon black pepper with a food processor. 1 teaspoon of turmeric Heat the oil in a very large non-stick frying 1 teaspoon of sea salt 1 handful of black olives 03 pan over medium heat.Add bay leaves, Chopped parsley crushed garlic and sliced / grated vegetables. Sauté for 4-5 minutes or until vegetables are very tender. Add the straw potato, one cup at a time. Pour the grain mixture over the vegetables and mix gently, just enough to ensure that PREP TIME everything is well wrapped. Spread the Prep | 45 mn 04 vegetables well in the pan and let them fry Cook | 30 mn until the mixture is dry, mixing every minute (the vegetables will caramelize on the bottom, depending on the time between the stirring). When ready, garnish with olives and chopped parsley and serve immediately.
ITALIAN TIRAMISU Tiramisu is the fifth word of Italian cuisine best known abroad, the first for desserts. Etymology of the word Tiramisù: lift me up, strengthen my body. It derives from the Treviso dialect “Tireme su”, Italianized in Tiramisù in the last decades of the last century. INGREDIENTS PROCEDURE 4 eggs 01 Separate the egg yolks from the whites and 100g caster sugar add them to the sugar. Whip them well with 500g Mascarpone cheese an electric whisk until the mixture is light 300g Savoiardi biscuits (ladyfingers) Q. s. Unsweetened coffee and luffy. Add the mascarpone and mix. Q. s. Bitter cocoa Separately, in another bowl, whip the egg TOOLS 02 whites until stiff peaks. Add them to the egg Electric whip yolks whipped with the sugar, a little by time, Baking dish 2 Bowls stirring gently from the bottom up to avoid PREP TIME disassembling them. Prep | 20 mn 03 Create a layer of mascarpone cream on the Rest | 3 h bottom of a baking dish. Arrange the ladyfingers (quickly soaked on both sides in cold and unsweetened coffee) next to the each other, forming the first layer. 04 Cover the ladyfingers with the cream. Then another layer of ladyfingers and finally again with the cream. Put the cake in the fridge for about three 05 hours. Before serving, sprinkle aboundant bitter cocoa over the entire surface of the Tiramisù.
GREEK SAGANAKI SHRIMP Saganaki Shrimp is a trusty meze to keep your drinking table going. There is nothing else to say: let's make sure you keep your bellies full while you drink up! PROCEDURE INGREDIENTS 01 Preheat the oven to 200 degrees. Cut the peppers in half and remove the 1kg shrimp seeds and white bits. Cut the onion in small 6 green peppers cubes and mince the garlic. Grate the 6 onions tomatos and put aside the skin. Or you can 12 garlic cloves use it if you want, be raw, be adventurous. 10 medium tomatoes Add the sugar and mix. Tomato paste Sugar to taste Put a pan on the fire and allow it to get hot. 250 ml olive oil + extra for the finish Salt and pepper 02 Gut the shrimp but keep the head and tail. Crushed red pepper (dry) Mix them with olive oil, salt and pepper, 100 ml ouzo (or star anise and 20ml then sauté them until they become nicely ouzo, you decide) 1 bunch of basil coloured on all sides. Fresh oregano Feta cheese (the more the merrier) Put them aside. In that same pan (now with no shrimp in it) add a little bit more oil as well as the 03 pepper, onion, garlic, salt, pepper, crushed red pepper and star anise. Sauté until caramelised. Add the tomato paste and continue to sauté. 04 Add the ouzo and wait until the alcohol evaporates. Add the grated tomatos and wait until it comes to a boil. PREP TIME 05 Move the mix to an oven tray and add half the basil after mincing, the oregano and half the Prep | 45 mn feta. Place the shrimp on top and gently push Cook | 30 mn them in. Add the rest of the basil and feta, some more oregano. Sprinkle olive oil. 06 Place in the oven for 20 minutes. Add even more olive oil if you're that kind of person. Serve with your drink of choice, or just indulge.
SPANISH OMELETTE La tortilla de patatas is this dish that you have to learn to cook if you want to become Spanish for a few hours. Not two tortillas are the same since each one likes it in their own way. With or without onion; undercooked or more cooked. Practice and find the way you like best! INGREDIENTS PROCEDURE 700 g potatoes First thing to do is to cut the onions in slices. 300 g onion 6 eggs Now prepare the potatoes. Rinse them, peel Salt Extra virgin olive oil them and slice them in thin slices. 01 Put the onions and the potatoes in a pan and cover with extra virgin olive oil, let them cook over medium-low heat until they begin to brown. You will know that the potatoes are done when they begin to break with the paddle. Be patient. PREP TIME 02 Remove them from the pan and drain well. Put the potatoes and the onions in a large bowl Prep | 30 mn Apart beat the eggs and add them to the Rest | 15 mn potatoes and the onion, add salt and mix. VEGAN OPTION 03 Put a couple of tablespoons of extra virgin olive Saetu2naggCbd5begso0tlsteniwtstmuiipanntloteuaeooSertnf.thwesewpIinhteoahsogft2tmteeg,hcaroefhidgnoaiscernakonadcmpefheeobibcabueopksesawpraotefltclaiouneasmnugddtrfiuidxllorttaehuuyn1.eorr6deu. oil in the pan and pour everything. At first break a little, as if you were going to make a scramble, then shape it around the edges. When you see that it is already curdled at the bottom, put a plate or on top of the pan and quickly turn it over. Put the pan back on the fire and slide the omelette from the plate to the pan. Leave a few more minutes (2 or 3 if you like more curd, less if you like it juicy) for it to finish and... You have your Spanish omelette ready!
INTERNATIONAL COOKIES We loved to cook theses cookies because they are super soft and made with love. We can consider them as international because it's not a tradition of any of our countries. INGREDIENTS PROCEDURE FOR 24 COOKIES 170g salted butter 01 Melt the butter and mix with the different sugars. 100g white sugar Add the egg and the yolk. 120g brown sugar 1 egg 02 Add the dry ingredients : flour & cornstach. Finish 1 egg yolk by adding some chocolate 280g flour 1.5 spoon cornflour 03 Put the dough in the freezer for 2 h. Preheat the 200g chocolate chunk oven at 170°c. PREP TIME 04 Make small balls (same size as a ping pong ball) and add more chocolate on top. Prep | 20mn Rest | 2h 05 Cook them for 12 to 13mn and bon appetit! Cook | 12mn
VEGAN Have you ever heard about veganism? This world can sometimes frighten or repel, but what is really veganism? Who are these mysterious vegans? Veganism is not so mysterious and These living conditions decrease scary. considerably the life expectancy of animals in the farm. By definition veganism is the For example, a dairy cow should live about 20 years but on a farm practice from abstaining from the she will live 5 years on average. use of animal products, The impact of livestock on the particularly in the diet, and rejecting the commodity status of environment is consequent. It is animals. the second cause of gas emission in the world and What are the reasons for a person responsible for 70% of global to turn vegan? We can resume it deforestation. for three main reasons: Ethical, Environmental and Health. First reason is Ethical, and Livestock also consume a huge crueltyespecially the against amount of fresh water each animals. It is interesting to ask year. Meat over consumption as well as dairy products and egg yourself: \"What is the difference over consumption is finally dangerous for health. between a dog and a calf?\" This is called speciesism: The difference of treatment or moral consideration that most humans make between It increases the risk of different species. cardiovascular diseases and cancer. It is also proved that a Some facts about farming are vegan diet can reduce the risk of shocking. For example, more than 90% of the animals are in diabetes. concentration farms and they never see the light of the day.
VEGAN COOKIES ........................I am Romane, 19 years old and I am vegan! But I was .......................born in a farm, my father is a dairy cow farmer and my ......................grandfathers also. I grew up in an environment where I ...................was always told to be proud of the hard work my family ................was doing. When I arrived in High School, I started learning ........... about human rights, inequalities, discrimination, racism… And I started to find it very contradictory to eat meat. When I entered university, my flatmate was flexitarian, and I reduced my meat consumption a lot because of my student budget. Finally, during the lockdown, I stopped totally eating meat. Then, during an Erasmus project, my coordinator was vegan and made a workshop about it. It was shocking for me and a few days after the workshop, I decided to turn vegan! What changed in my life? My values and my thoughts because they are connected with my actions. Now I feel much better. INGREDIENTS PROCEDURE 01 Smash the bananas One bowl of oat 2 bananas 1 spoon of coconut oil Chocolate chunks 02 Add the oat, the coconut oil and the chocolate, mix everything PREP TIME 03 Make small balls and cook your cookies in the oven at 180 degrees Prep | 10 mn celcius. Cook | 20 mn
Fun Activities
Even number of participants Statues The main objective of this energizer (icebreaker) is to amuse the participants and make them feel more comfortable before starting the activities. DESCRIPTION 2 circlesYou must have an even number of people and split them in (inside and outside). Every person from the inside circle should face a person from the positionoutside circle. The person from the outside circle is showing a that the person from the inside circle has to imitate. When the position is correct, the freezeperson from the inner circle. Now all the people from the inside circle have a pose and they are frozen. The people from the outside circle moves to their right until they face the next person. The outside circle should give now to the new person a movement based on their frozen position. The people from the inside circle will keep this movement until the circles are changing. When everyone is ready, the outside circle moves to the right until they face the soundnext person and now they have to give to the new person a . After this, movementthe people from the inside circle should have a (based on the initial position) and a sound that they are making. Finally, the people from the outside circle moves to the right and walk around the circle to see all the statues. When the people from the outside circle have seen all the statues, the circles are changing. The inside circle becomes outside circle. \"People felt very amused and they enjoyed this icebreaker a lot. After this, they were more talkative and involved in the next activity\"
Circuit 2 or more two teamsIt is a challenge between . The idea is to MATERIALS work on our physical fitness in group collaboration in 1 agility ladder 5 obstacles order to improve our coordination, reaction time and 10 cones 1 handmade fishing motor skills. rod with a pen connected on the end DESCRIPTION 10 glasses 5 ping-pong balls and a box Two teams compete in this activity. We set up a circuit that starts with the agility ladder where you runhave to forward with high-knees, stepping in every box through the entire length of the ladder; steeplechase (5 both feet jumps) with obstacles and slalom through the stakes. move two ringsAfter that you have to from some cones to others and take your fishing rod which is connected to a thread where in the end a pen is attached and try to put the pen inside an empty bottle (no matter how many attempts). When you are done, you can find hidden ballsmove to the last station: you have only one chance to one of five and put it into your team’s box. The goal is to collect all the hidden ping-pong balls before the opponents. After you run backhave chosen your glass and find out if it is empty or not, you to your teammates (who are waiting for you behind the starting line) and high five the following one in order to let him/her start the circuit. You can repeat it as many times as it takes to collect all the balls. \"It was a good moment to give vent to our vitality and it also helped our collaboration as a team but above all, it was funny!\"
+2 Two sticks Challenge It is a very simple game that can easily amuse you. It MATERIALS helps you to improve your reaction skills and your sense of balance. 2 broomsticks DESCRIPTION couplesYou play this game in. Each person holds a broomstick in front of himself. The goal is to leave the broomstick (at the same moment switch positionwith the other person) and without letting the broomsticks fall down. It is recommended to run in the same direction with your partner in order to not collide with him. If you want it to become harder just lengthen the distance between the broomsticks. You can play this game with more people, making a circle and switching broomstick with your left or right partner It is not a long game but it is very funny and it really measures your reaction time.
ESCAPE ROOMLockdown can be tricky. You might find yourself alone in a house craving for connection. We’ve been there. You wish you lived with many people and have a community. We’ve been there too. And if you find yourself living with a lot of people you realize that these people need entertainment. Otherwise there is only dread. And what better way to spend a cold winters night in, than to organize an ESCAPE ROOM ! funAn activity that incorporates, creativity , role playing, brainpowerpuzzles, some scares and a lot of. So find your partner/partners and prepare this gift for your friends. story lineStart by creating a. Something that happened and needs to be resolved. Something that can be intriguing to everyone involved. A mystery is always attractive cause people like to solve problems. So use problems as your method of evolving the story. Then spaceproceed with choosing the appropriate . You may have several rooms in your house. Choose one for starters that people can spend time in. If the ultimate goal is for them to escape the room of course that should be that last thing that they do.
TeaseA hitchcockian approach is always welcome. the solution in the beginning, and make it very hard for them ESCAPE ROOM to reach that. One clue leads to the next. Also make sure you use your creativity in the media department. Phones, sounds, TV, music players, USB sticks, walkie talkies make people excited and give more production value to your endeavor. atmosphereMost important element though is the . Players must believe in what’s going on for it to be successful. So this is the time to show your acting skills. Create a setting, create a character and commit to that character no matter what, no matter how much they tease you. It’s your world, show it. Everyone helping you in the execution must carry the same mentality . Last but not least, don’t make it too easy. Trust your players intelligence and make it more difficult as they advance. Have tips ready for them if they are stuck, but make it challenging for them. Nobody likes an easy riddle. Have fun creating your nightmarish world , an oh have a little reward for them in the end, they deserve it :)
Artistic Activities
Search
