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When you decide to change your lifestyle and turn it into a healthy diet, the main thing that can distract you is the over-information. Personal experience here, I relate and confirm.
Once I announced to my circle that I wish to start a diet, everyone had to share a story or advice as a dietician. Do you know why this happens?
The mess that has been made on social media and the media about healthy lifestyles and superfoods, food substitutes, dietary supplements, and drinks that promise miracles, can only drive you crazy. People will "share" in real life what they read/heard.
✅The best thing to do is try and find the one that best suits your lifestyle.
Until then, however, it is good to clear up some misunderstood information circulating around healthy eating.
1. Chocolate is forbidden
Dark chocolate is extremely good for your health, as it contains flavanols, which can help reduce stress hormones, such as cortisol. Also, according to researchers, the consumption of chocolate is directly associated with the strengthening of brain energy.
2. All fats are bad
Your body needs to eat some fatty foods to fill your stomach and help you absorb nutrients. Foods such as avocados, nuts, seeds, and olive oil are important sources of healthy fats, which are essential for your diet.
3. Salad is always the healthiest solution
When you go out and order a salad so as not to spoil your diet, keep in mind that several of the prepared salads contain dressings with enough sugar that will fill you with a lot of regrets after eating it. Prefer something like a chicken fillet, which will fill you with nutrients.
4. Carbohydrates are not good for you
And yet they are essential for your diet since carbohydrates fill your body with energy and help you get through the day. Instead of processed carbs, such as bread, pasta, and biscuits, he preferred whole-grain slices of bread, vegetables, fruits, beans, and nuts.
A delicious and highly nutritious vegetable, rich in B vitamins and in particular niacin, thiamine, and folic acid, originating in Algeria and dating back to ancient times.
Whether raw or cooked, artichoke is an extremely healthy food with antioxidant activity and contains many minerals such as potassium, calcium, and phosphorus, as well as vitamins C and K.
Medicine has attributed to the artichoke many medicinal properties from the early Greco-Roman times, mainly as a diuretic and digestive drug. Modern studies classify it as a food that helps the function of the gallbladder and relieves various gastrointestinal problems, such as constipation, diarrhea, indigestion, heartburn, as well as acting as a prebiotic.
Scientists claim that it helps treat irritable bowel syndrome by reducing symptoms by more than 25%. In addition, artichoke is suitable for liver diseases because it helps remove toxins and the polyphenols it contains, such as rutin and quercetin, reduces the proliferation of cancer cells, especially in cases of prostate cancer, leukemia, and leukemia. breast. It has the property of lowering cholesterol and blood sugar levels and many dietitians include it in diets suitable for weight loss.
Daily consumption of artichoke extract has the property of lowering blood pressure thanks to the potassium it contains. Finally, frequent consumption reduces uric acid levels and arthritis-related problems.
Contraindications are minimal and mainly concern people who are allergic to similar herbs and pregnant women who are advised to avoid it due to lack of evidence for its safe consumption as well as people who present with gallstones or blockage of bile ducts.
On the greengrocer's counter, this precious spring vegetable is a great choice for delicious dishes and imaginative recipes.
Take care of its proper cleaning and enjoy it as a salad, as an accompaniment to your meat and seafood, or as the "mommy's food" artichokes a la polita!
Hello Blahface! I'm Dennis and I'm a full-time chef at an Italian restaurant. ????????????
I'd like to share with you one of my latest recipes... feel free to try it at home and tell me if you liked it!
Summer is here and what better way than to enjoy a salad that will not only fill you up but also cool you down? There are many recipes on the market. I chose one with chicken and yogurt that you will definitely love and want to make it over and over again. It's my inspiration, but feel free to experiment with variations!
Materials:
300gr. boiled or baked chicken breast, cut into small cubes
1½ cup boiled chickpeas
3 spring onions, finely chopped
1 large cucumber, peeled and cut into thin slices (Important to be thin - Thicker slices change the taste)
1 bunch of arugula cleaned and washed
1 teaspoon sweet sesame
Salt Pepper
For the yogurt sauce you will need:
200gr. yogurt
3 tablespoons olive oil soup
1 teaspoon soup with lemon juice
1 teaspoon soup chopped mint or parsley
How to make it:
In a large bowl, combine the chicken, chickpeas, onions, and cucumber. Add salt, pepper, and sesame seeds and mix. Then place the arugula leaves on a narrow plate and place the salad mixture there. Once it is time to serve, in a bowl whisk all the sauce ingredients together, until the mixture becomes creamy, and pour over the salad.
Enjoy!
One new skill I improved dramatically during my quarantine (as a free man) isn’t only cooking but also tasting food from different cuisines and learning their story! Fascinating, if you have free time!
I decided that I really enjoy Spanish cuisine, so you will read three of my favorite dishes’ descriptions. Will you help me manage to “master” them by sharing your recipes? ????
Paella
Perhaps the most popular dish of Spanish cuisine, paella is a dish that usually combines rice, seafood, and chicken, although historically we must tell you that it was preferred by workers and farmers and did not contain seafood, but chicken, duck, snails, or hare. In the region of Valencia, the paella is still cooked in its original version. The seafood paella is called paella marisco and includes squid, shrimp, and mussels, while paella mixta is mixed with meat and seafood together. There is of course a choice for vegetarians out there, with the paella vegetal or vegetarianna with vegetables, while the variations continue with cuttlefish ink, with noodles instead of rice, and so on.
Gaspacho
We love it every summer, as it contains tomatoes that are in season and it is essentially a cold soup, from Andalusia, highly aromatic and nutritious. In addition to the base which is the tomato, it also contains cucumber, green pepper, garlic, olive oil, and salt.
Pulpo a la Gallega
Its exact translation is Galician octopus and it is a dish with seafood freshness, where the octopus is served boiled and garnished with paprika, coarse salt, and olive oil, presenting a different texture on the palate. You can also find it with potatoes, although usually if it is served with potatoes and vegetables, then its name changes to Pulpo a la plancha or pulpo a la parilla.
Why Michelin-starred chefs and restaurants exclude meat and animal products from their menus? As a chef and someone who is following any food news and trends, I will share few thoughts and interesting news about this.
Let me begin with the three-star restaurant Eleven Madison Park in New York. Its opening on June 10 will mark a new era. A new menu based on a plant-based direction. The restaurant that was previously famous for dishes such as roast duck with honey and lavender and foie gras, returns with a cuisine free of 100% of animal products.
For vegetarians, the choice of restaurants to move to plant-based menus is a clear victory and will surely influence other chefs who admire him to reconsider their own menus. For many people who do not eat meat, veganism is and should also be part of a broader policy.
From Paris to New York and Asia to Africa, vegetarian food is no longer the refuge of hippies and hipsters. Award-winning chefs create plant-based dishes that are imaginative, delicious, and discreetly developed, as well as healthy and environmentally friendly. Alain Passard, the famous rôtisseur (chef specializing in roasting meat), shocked the gastronomic world in 2001 when he decided to remove from the menu of L’Arpège every meat dish that gave him three Michelin stars. "Everyone warned me that I was signing my sentence," the chef said while admitting that he initially lost many of his clients. "It simply came to our notice then. "Vegetarian cooking was a book that had not been opened by many people, and that made it special."
Trends like "Meatless Monday" have emerged worldwide in recent years and vegetarian dishes are more sophisticated, varied, and imaginative than ever. Without being relegated to stores that are characterized as "healthy" and hip hangouts, plant-based menus have entered the temples of haute cuisine.
In Asia, many chefs are becoming more creative with vegetarian menus. Combining Chinese and Western ingredients and cooking methods, it adopts a light, healthy approach. Instead of trying to imitate the taste of meat, chefs vigorously defend the vegetables in their dishes.
My thoughts? Turning to vegetarian cuisine is not only an attempt to reduce the footprint or a sudden sensitivity but also a bet to rediscover their creative identity.
When I refer to fast food, I mean places like McDonald's where you can pull up and have food within 5 to 10 minutes of waiting. I don't want to count pizza places as you typically wait longer for that.
So in terms of fast food as described, which would you consider to have the best tasting overall?
I know some spots are location-specific so just go according to your general area.
Maybe I am out of touch with reality but I honestly believed they were the same thing. I actually insulted a stranger by mistake and I didn't even realize what I did wrong. Can someone explain to me what the difference between these diet choices is? I know I could just google it but I would rather ask real people than get random answers online.
So we had a ton of potatoes given to us and now would like some fun interesting potato recipes. Really want something out of the box other than the usual mashed potatoes and cheesy potatoes. thanks in advance
We love pomegranates for many reasons. As for their beautiful ruby color and their sweet and sour taste. Pomegranate goes well with various recipes, but also with salads. However, cleaning and chopping a pomegranate usually causes panic in the kitchen, but we can help with that. Let's start from the beginning.
How to choose a pomegranate
The pomegranate season is autumn. We would say that their month is October, while we find them on the market throughout the winter. Pomegranates do not ripen after collection, so it is important to choose pomegranates that are nice and ripe, already, from the grocery store. Suitable pomegranates are those that have a bright red color and are heavy, as this means that they are also juicy.
How to cut the pomegranate
First, we cut the "crown". The pomegranate has a small, pointed protrusion at one end that looks like a crown, it is like saying the base of the fruit. Then lightly carve the pomegranate with a sharp knife. Then, we open at that point with our fingers to cut the pomegranate in two. Then turn each piece upside down, ie with the spores down, over a bowl. Hold it with one hand from the bottom and with the other hand hit the pomegranate peel several times with the handle of a knife. Thus, the pomegranate seeds will fall.
How to store pomegranate seeds
Pomegranates are hardy fruits and last for weeks in the refrigerator. We can leave whole pomegranates for a few days at room temperature. A whole pomegranate can be refrigerated for four to five weeks. The seeds of a pomegranate can be stored for up to two weeks in an airtight container in the refrigerator. Basically, we put them in a glass taper or in a glass bowl, covered with kitchen paper and then with its lid. They are just as well kept in the freezer, for many months, wrapped in kitchen paper and then in nylon bags.
The diet changes and evolves daily. And the more it changes, the more it discovers that the return to pure raw materials is the key to the good health of our body, a fact that is confirmed by the herbal drinks, which are chosen by more and more consumers.
Back to the basics, then, is the new trend, which seems to be followed by more and more food industries, which are looking for ways not only to relaunch their existing products to become more attractive to consumers but also to create new products, which thanks to their avant-garde and properties will make a difference in the market. Trust me, I'm vegetarian and I have tried most of them. ????????????
Back to the roots
There now seem to be two keywords: avant-garde and naturalness. The combination of these two is the subject of a chronic study of the food industry, which, following the international food trends, came to the conclusion that a product to stand out, is not only original but also gives the feeling of returning to nature.
And while one would expect the diet to evolve with technology and follow new rules of complexity, the opposite is true: the simpler a portion of food is, the better it is considered. The less human intervention the raw material has undergone, the higher the final price of the product. The more "forgotten" materials from the modern way of life it contains, the more beneficial they will be for our organism.
Back to nature, then. In the simple, the "every day", the earthly. This seems to be the motto of all the big food industries, which are looking for the secret in the pure raw materials that will allow them to increase their sales.
The new dietary trends
The return to nature and to what it produces with the least possible human intervention is a global nutritional trend. And this seems to have been taken seriously by the industries, as they are constantly creating products that could very well be found many years ago in the… village of grandparents. Ingredients "forgotten" by time are coming to the surface again, as they now prove through research their wonderful properties for the human body as valuable superfoods.
Baked sweet potatoes can also be combined with yellow potatoes or pumpkin.
You begin by cleaning all the vegetables. Wash them and cut them into chunky pieces or large bites.
Put them in a pan. Pour over the olive oil and season with salt and pepper. Add the garlic, thyme and stir.
Cover the pan with aluminum foil so that the baking steam does not come out at all. Bake in a preheated oven at 180 degrees C in the air on the middle grill for 45 minutes. Uncover the pan from the foil and continue baking for about 15 minutes until lightly browned.
Baked sweet potatoes accompany all your meats and poultry perfectly. By themselves they are a complete nutritious and healthy vegan meal.
A few secrets for baked sweet potatoes (grandma used to emphasize them)
• The well-covered pan with foil protects the sweet potatoes from burning, because they are cooked without additional liquids, only with their own.
• If you are not a vegetarian, you can add a slice of chopped bacon when you put vegetables in the pan. Stir and bake. Their taste is perfect.
• You can also bake whole sweet potatoes in the oven with their skins.
You will choose sweet potatoes in the same size to be cooked evenly. You will wash them very well to remove all the soil from the peel. You will wrap them in foil and bake them ideally on embers in the fireplace to get a nice aroma or in the oven in the air at 200 degrees C for about 1 hour until well softened. You will pierce with a fork to see if they are cooked.
After they are cooked, take them out of the oven and leave them to cool a bit. Cut them in half and remove their flesh with a spoon. They are eaten either plain as food or a healthy snack, or as a dessert with honey and cinnamon.
With baked sweet potatoes, you can make the perfect sweet potato puree to accompany festive meats and poultry.
Do not throw away the skins from the sweet potatoes! If you wash before peeling the sweet potatoes, you can make crispy sweet potato chips. Kids love them and even adults more than expected... ????
Enjoy! Share your review, maybe a picture!
So I recently finished a wine tasting class. It was subsidized, well organized and left me wanting more.
Many when they hear the word wine know they think of a suffocating room with costumed snobby critics who follow an incomprehensible ritual. But no one started tasting wine as an expert. You can do it yourself by following the simple steps below I will share with you, out of my personal experience during the classes.
STEP 1: HOLD THE GLASS PROPERLY
You always hold the glass by it's foot, so as not to heat the cup of wine with your palm, as well as not to soil it with possibly sweaty or dirty hands.
STEP 2: LOOK AT YOUR GLASS
What do you see? Hold a glass over a white surface at a 45 ° angle. Is it deep, intense, difficult to penetrate the eye? Or is it transparent like glass, easy to see?
STEP 3: SMELL THE WINE
With the nose you can recognize many smells. Smell the first aromas of the wine. Then swirl the liquid in the glass. Smell again. Your nose does not need to dive into your wine, but make sure it is close enough so you can spot important details. These are the aromas that the wine emits while it breathes, which of course are indications (most of the time) of the taste it will have.
STEP 4: DRINK A SMALL SIP
Try taking a sip of wine by putting some air in your mouth so that you can aerate the wine itself. Rotate it around your mouth for a while so that the different parts of the tongue have time to detect the flavors of the wine (different parts of the tongue detect different flavors). After a few seconds of thinking, do not hesitate to swallow - or spit it out if you are going to try several wines.
In each glass, you will find:
Fruit
Most people recognize the taste of fruit in a wine. Apart from that, the wine may contain notes of herbs, flowers, earthy, such as the root of a vegetable for example etc. You may also try some wines that will taste like those of a fungus or mushroom.
Acidity
Michael Schuster's "Essential Winetasting" defines the range of wine acidity from level to "harsh". If a wine does not have much acidity, it could be described as "poor", such as the taste of a food that needs lemon. A poor wine is like a red apple that has a flat taste and not intense (unlike green apple). If the wine has moderate to high acidity, it can make your mouth "wet" and is often described as "juicy". Too much acidity can make you sour as if you were drinking a squeezed lemon making saliva run.
Body
Concentration of fruits and alcohol give "weight" to the wine. If you feel that a wine is "heavy", it often has a higher alcohol content. To understand, compare the body of a wine with that of milk: Light wines are like skimmed milk, medium-bodied whole milk and very full wines with sour cream.
Tannin, astringency
They are found mainly in red wines. Tannin comes from the skin and seeds of grapes. In the mouth, the tannin is perceived by the numbness of the gums and the front of the mouth near the lips. Tannin is one of the factors that contribute to the texture. Like the body, the texture is very important for the feeling that the wine leaves.
The temptations are unlimited, but as stated in a relevant article on iatropedia.gr, many of them are high in cholesterol and may only be termed heart-friendly.
So, what are the greatest options if you're looking for a quick "snack" or if you're going to a brunch?
Foods high in cholesterol
The most important are:
Coffee-based beverages
Donuts, cookies, and cakes are among the desserts available
The sandwiches
If they contain butter or fried components, their cholesterol will be significantly higher (eg, omelette). Same goes with croissant and mayonnaise sandwiches, as well as mayonnaise-based sauces. If, on the other hand, you like chicken or turkey sausage sandwiches, the cholesterol benefit is minimal.
What are the best options
Although when we hear the word "breakfast" we usually think of bread, cheese, cereals and eggs, the Mediterranean diet has many other options.
Among those that provide stable energy to the body, without burdening it with cholesterol, include:
A breakfast with beans or olives, tomato, cucumber, extra virgin olive oil and pie (or Arabic pie)
Low fat yogurt, without added sugar, with fruit, oats, nuts, a little honey
Fruit variety
Oatmeal with skim milk or low fat milk, without added sugar
Wholemeal or multigrain bread with low fat side dishes
Butter substitutes (eg, peanut butter, almond spread, etc.)
Low fat yogurt desserts without added sugar
Avocado
Whole grain breakfast cereals, without added sugar, with skim milk or low fat
Spring is near, the weather is slowly warming up and we are timidly preparing for summer. What first comes to mind when we hear the word summer? The pounds we may have gained with the cold of winter! So spring means diet! I have found a carbonated cold drink, ideal for after meals, that helps balance blood glucose. I will gladly share it!
What does this cold drink contain? Miloic acid and carbonated water. Why vinegar? Vinegar is very beneficial for the body, as it helps the metabolism of food. Consumption immediately after eating reduces the absorption of glucose into the blood. A recent study even showed that daily consumption of vinegar (2-6 tablespoons/day) helps reduce the absorption of glucose from foods rich in carbohydrates. At the same time, vinegar fights bloating but also helps fight constipation.
You should try this out! Let me know what you think!
Initially, participants in the experiment were asked to come to the laboratory fasting, ie at least three hours after their last meal. They had been tricked into participating in a taste experiment. Before the participants came to the laboratory, their researchers were randomly divided into two groups. There was a third group, which was the control group, in which he was asked to come eat so that he could participate in an experiment that which they would try to solve a riddle, a puzzle.
The participants of the two groups entered a room one by one and saw in front of a table a bowl of delicious chocolate chip cookies and another bowl of radishes. The researchers baked the chocolate chip cookies in an oven inside the room a little earlier, so that the room smelled of chocolate and sugar. After completing some questionnaires, participants were asked to eat 2 to 3 radishes or cookies, depending on which of the two groups they belonged to.
You can imagine the frustration felt by the team members who had to eat the radishes in a room that smoked chocolate chip cookies. Not only did they not have to eat them, but they had to see them for a long time until they were asked to enter the next room. In the next room, the participants were faced with a riddle, a puzzle. The puzzle was designed to seem solvable, but not really solvable. The purpose of the experiment was to time the participants of the three groups how long they could endure trying to solve this unsolved puzzle. I remind you that the participants of one group had eaten the radishes and resisted the chocolate cookies, while they were very hungry. The participants of the other group had come hungry but ate the wonderful chocolate chip cookies. While the participants of the other group were not hungry and were for comparison.
In the table, you can see how long the participants of each team insisted on solving this unsolved puzzle. From the group that had to resist the temptation, they endured trying for about 8.5 minutes, while from the group that had eaten the chocolate cookies lasted almost 19 minutes. That is more than twice the time. The participants in the control group endured to try for more than 20 minutes, that is, not much different from the participants in the group who had eaten the chocolate chip cookies.
What the researchers conclude is that energy reserves to say no to temptation and to endure trying to solve a puzzle, that is, to try to do a difficult job, are somehow connected. This means that our effort to resist the thousands of delicious temptations we see every day is depleting our energy reserves to do painstaking work.
The color in my food sets my mood! Now consider starting your day with a lovely smoothie bowl like a painting. How not to open your mood? Suppose you give your body with beneficial ingredients that will fill you with energy and will keep you with a nice feeling of satiety for several hours.
Purple sweet potato is very popular in Asia and Hawaii. More recently it has started to circulate more in Greece. We find it in some popular markets, in organic supermarkets or organized grocery stores and, of course, in shops with Asian products.
In addition to their fancy purple color, purple sweet potatoes - also called yam - have a wonderful, natural sweet taste and velvety texture, which make it ideal for various recipes such as smoothies, soups and desserts in which we want to avoid the use of sugar or other sweeteners.
These sweet potatoes are rich in beta-carotene and all the benefits of the common sweet potato, but they also have some valuable phytochemicals called anthocyanins and are found in many varieties of red or blue and purple fruits or vegetables. Anthocyanins are also found in blueberries, which are classified as superfoods, while the purple sweet potato has about three times higher content of anthocyanins compared to them.
Anthocyanins act as antioxidants, helping to fight inflammation, while at the same time helping to stimulate our immune system. In addition, they are considered an ideal food for those suffering from diabetes, hypertension or heart. They are light for the stomach and easy to digest, while they have been shown to contribute positively to the proper functioning of the brain and memory.
For those who care about their weight, the purple sweet potato is considered an ideal food. It gives the feeling of satiety for a longer period of time compared to other foods, while anthocyanins prevent the accumulation of fat in the body.
The smoothie bowl with purple sweet potato and blueberries is - apart from being beautiful - an anthocyanin bomb! The recipe is very easy and vegan, gluten-free and without any additional sweetening elements. I decorate it with kumquats, which I love and which match wonderful tastes. But we can decorate our bowl as we like best, with materials we have at home.
Recipe for smoothie bowl with purple sweet potato
Degree of difficulty: Easy
Preparation time: 30 minutes
Vegan | Gluten-free | Sugarless
smoothie bowl
Carolina Doritis
Ingredients for 1 serving
1 purple sweet potato around 190 gr.
30 gr. blueberries (fresh or frozen)
70 gr. banana
10 gr. fresh, grated ginger
60 gr. coconut yogurt (vegan)
30 ml. pomegranate juice
½ κ.γ. cinnamon
For decoration (optional)
blueberries
coconut chips
kumquat
edible flowers
smoothie bowl ingredients
Carolina Doritis
Implementation
Boil the sweet potato with the skin for about 20 minutes, until soft. Remove from the heat, let it cool a bit and peel it.
After the sweet potato has cooled completely, cut it into pieces and put it in the blender together with the banana, blueberries, ginger, coconut yogurt, pomegranate juice and cinnamon. Mash until our mixture is completely smooth.
We empty the contents into a bowl and proceed to the decoration.
Protects the heart
The monounsaturated fats found in avocados help maintain a healthy lipid profile by balancing the levels of good cholesterol (HDL). Respectively, however, the values of "bad" cholesterol (LDL) improve, as well as the levels of triglycerides and insulin, as shown by a review published in Molecules.
Improves brain function
If the heart works clockwise, other organs, such as the brain, will follow. That is, when the area of the brain bleeds properly through the proper functioning of blood vessels, the oxygen and nutrients needed to function properly are transferred. The content of avocado, however, in lutein is what makes it so valuable in brain function and more. A study in Nutrients found that consuming it increased lutein levels in the brain and improved cognitive function in older adults.
Protects eyesight
Respectively, the antioxidants, such as lutein, of avocado are found to be particularly beneficial for eye health. In the same study published in Nutrients, there was a 25% increase in lutein levels in the eyes of older people who ate an avocado daily for six months.
Protects the heart
The monounsaturated fats found in avocados help maintain a healthy lipid profile by balancing the levels of good cholesterol (HDL). Respectively, however, the values of "bad" cholesterol (LDL) improve, as well as the levels of triglycerides and insulin, as shown by a review published in Molecules.
Improves brain function
If the heart works clockwise, other organs, such as the brain, will follow. That is, when the area of the brain bleeds properly through the proper functioning of blood vessels, the oxygen and nutrients needed to function properly are transferred. The content of avocado, however, in lutein is what makes it so valuable in brain function and more. A study in Nutrients found that consuming it increased lutein levels in the brain and improved cognitive function in older adults.
Protects eyesight
Respectively, the antioxidants, such as lutein, of avocado are found to be particularly beneficial for eye health. In the same study published in Nutrients, there was a 25% increase in lutein levels in the eyes of older people who ate an avocado daily for six months.
The Commission invites civil society, public authorities, businesses and all stakeholders to express their views on new plant genomic techniques. New genomic techniques intervene in the genetic material of organisms that could be used for food, industrial or pharmaceutical purposes.
In particular, these new techniques, which allow faster, more specific and more efficient reproduction processes, have been developed over the last two decades. The expansion of their use is expected to continue.
Last year, at the request of the Council, the Commission published a study showing that new genomic techniques have the potential to contribute to sustainable agri-food systems, in line with the objectives of the European Green Agreement and the Farm-to-Plate strategy.
In recent months, the Commission has been developing policy action on plants produced using new genomic techniques. The public consultation starting today is expected to fuel this project and the development of a new regulatory framework.
Based on the results of this consultation, which will last until 22 July, and the additional analysis that will follow in the coming months, including in the form of an impact assessment, the Commission will continue to work on a legislative proposal to be submitted to the European Parliament. and the Council by mid-2023.
Stella Kyriakidou, Commissioner for Health and Food Safety, said: "Food sustainability will be a driving force in achieving the objectives of the Europe Green Agreement, and in particular the objectives of the Farm to Dish strategy and the biodiversity strategy. We have put innovation at the heart of our work and believe that modern biotechnology, and in particular new genomic techniques, can help enhance the viability of agri-food systems in the future. However, the protection of high EU standards for food safety and consumer health always comes first. In view of the possible adoption of new legislation, we will have to assess a number of complex issues. That is why I call on all stakeholders to share their views, so that we can gather the widest possible range of views in the context of this important initiative. "
However, few know that they should not drink it plain.
The reason?
According to a 2015 Harvard University study, those who drank a cup of coffee a day had a reduced risk of death.
In addition, coffee stimulates the nervous system, which can help with weight loss by breaking down fatty acids.
However, scientists have discovered something that may upset some, as they have found that moderate has more health benefits than pure.
Typically, a spoonful of sugar can reduce the chances of death by up to 30%, compared to those who prefer plain coffee.
Coffee can also have a positive effect on mood and brain function, but we should not drink it on an empty stomach or replace breakfast only with coffee, as this deprives our body of the nutrients it needs.
In other words, we can temporarily get the energy we want, but it will disappear abruptly in a short time from the consumption of coffee.
This is because it does not contain calories, proteins or fiber that will help the body perform its functions.
A cocktail with gin, cool and delicious like granita, with no added sugar - in addition to that already contained in the tonic. We can easily adjust the recipe using other fruits, such as strawberries or blueberries, preferably frozen!
Recipe for Raspberry Gin Tonic cocktail
Degree of difficulty: Easy
Preparation time: 15 minutes
Vegan | Gluten-free
Ingredients for 2 cocktails
100 gr. frozen raspberries
juice of 3 limes (about 70 ml)
120 ml gin
250 ml tonic
ice
For garnish
2 slices of lime
2 fresh raspberries (optional)
2 sprigs of fresh mint
Implementation
Beat the frozen raspberries with the lime juice and the gin in the blender, until you get a thick and smooth mixture. Fill two large glasses with ice, distribute the mixture with the gin in them and fill the glasses to the top with tonic.
Garnish with mint leaves, lime slices and fresh raspberries and our cocktail is ready!
For children who are at a vulnerable stage of development, ie have increased needs for protein and other nutrients, the latest guidelines of the American Pediatric Society (2019) state that they should drink only cow's milk.
Specifically:
Children 1 to 2 years old should drink two to three cups of whole milk a day
Children 2 to 3 years old should not drink more than two cups of skim milk or low-fat milk a day
children aged 4 to 5 can drink up to two and a half cups of skim milk or low-fat milk a day
However, pediatricians, nutritionists and lifestyle doctors claim that if a young child receives the right amount of nutrients from his food, to support proper development, he can drink plant-based milk without fear after the age of one year. However, parents should be especially careful when choosing vegetable milk for their child, so as not to face the risk of nutritional deficiencies.
Nutritional value of milk of plant origin
It is estimated that the appropriate choice of vegetable milk for children over one year of age is fortified soy milk, without added sugars. Fortified soy milk, like whole cow's milk, is not only a source of calcium - it is also an important source of protein and fat.
Now if you or your child do not like soy milk, there are other options - such as fortified coconut milk, fortified oat milk and fortified almond milk - but you should talk to your pediatrician about whether they are suitable for the specific nutritional status of your child *.
Before choosing any vegetable milk it is important to check the nutrition label (especially in terms of calcium content) to see if the milk of your choice is comparable to cow's milk in terms of nutritional value. Tip: When choosing plant-based milks, we want to look for at least 120 mg of calcium per 100 ml.
Keep in mind that the market for milk of plant origin is expanding rapidly and there are large variations in nutrient content.
* Before deciding what milk to give your baby, consult his pediatrician and a certified nutritionist with experience in children, to make sure that there are no significant gaps in your child's diet.
The pinsa romana moderna, then, is quite similar to the pizza we are used to, as it is a dough with sauce and cheese and includes all these well-known toppinngs. However, it has some differences from pizza.
The first and most basic is that it is pressed down with the fingers (derived from the verb pinsere) instead of unrolling, so it is not perfectly round and may include some small bumps. It's rustic.
For many, of course, pinsa is not a new discovery. It is a traditional way of making pizza that comes from Rome, but it has started and is becoming more and more popular. Its roots go back to the Roman Empire, something so delicious that the ancient priests offered it to the gods. The poet Virgil wrote in his Aeneid that the villagers in the Roman countryside fermented cereals, salt and herbs to make a "low and oval cake" cooked on hot coals.
If pina romana was based on the cereals of Ancient Rome, it would contain barley, millet, spelled, and perhaps semolina. Pinsa experts have their own mixes, but it is usually made with rice, soy and wheat flour instead of 00 flour, which is commonly used to make pizza and pasta.
In fact, this different combination of flours can facilitate digestion for many people. It also takes a little longer to rise and bake, but all this work results in a much lighter and fluffier dough, which many have loved. It is somewhat crunchy and fluffy at the same time.
Super vegetables
Whether you incorporate them into your omelette, mix them into your smoothie or put them in your burrito, green leafy vegetables are the ideal choice to add vitamins and nutrients to your meals.
Bok choy .. the precious
"Cruciferous vegetables have been shown to reduce the risk of cancer and contain anti-cancer nutrients such as vitamins C, E, beta-carotene, folic acid and selenium, which have been shown to slow the growth of tumors," experts say.
In addition to being rich in vitamins and minerals for building bones such as calcium, iron, phosphorus, magnesium and vitamin K, bok choy is rich in quercetin, a flavonoid that has been linked to reduced inflammation and protection against chronic disease.
Broccoli sprouts
If you're tired of broccoli, why not try sprouts? These are vegetables aged 3 to 5 days with small green leaves. While they offer the same number of calories and macronutrients as broccoli per ounce, they contain about 100 times more glucoraphanin.
"When chewed, it is converted to the phytochemical sulforaphane, which has a strong anti-cancer effect," experts explain.
Cardamom
Cardamom belongs to the cruciferous vegetables and has a slightly spicy and peppery taste, along with a number of benefits for our health. Precisely because it has the most nutrients with the least calories, it is an ideal choice for those who aim to lose weight.
In addition, experts point out that cardamom contains high amounts of fiber that promotes digestion, vitamin C that supports the immune system and glucosinates that prevent disease.
6 sheets of puff pastry, round, small (in supermarkets)
2 tbsp. butter, melted
For the cream
yolks of 5 eggs
100 gr. granulated sugar
250 ml fresh, warm milk
3 tbsp. corn flour
juice and zest of 2 lemons, whole
For the coating
egg whites from 3 eggs
100 gr. powdered sugar
Implementation
Leaves
Preheat the oven to 180 ° C.
In a pan lined with oil paste, lay the puff pastry sheets, pierce them with a fork, grease them with butter and bake for 15 minutes.
Once cool, cut each puff pastry in half, horizontally, dividing it in half.
Cream
Put the yolks with the sugar in a baking pan and beat for 5 minutes.
Add half the milk and mix. Dissolve the corn flour in the rest of the milk and add it to the cream, continuing to mix.
Once the cream thickens, remove from the heat, add the lemon juice and zest, mix, cover the cream with a transparent film so that it does not form a crust and let it cool well.
Topping
Beat the egg whites with the sugar in the mixer on medium speed until you have a firm meringue.
Composition
Spread the cream on the puff pastry sheets, put the meringue on top and bake on the oven grill for 3 minutes, until the surface turns brown.
Here I am sharing my own recipe of delicious and healthy porridge that everyone will enjoy eating.
Boil porridge in a sauce pan.
In another pan, fry sliced onions, garlic, and green chilies.
Add salt, black pepper, and red chili powder according to your level of taste.
Now, add the boiled porridge/oats and mix everything well.
Squeeze some lemon juice on the top when serving or before eating.
Garnish with some freshly chopped parsley.
Heat some oil in a frying pan.
Add sliced onions, chopped garlic, and ginger.
Add soy sauce, salt, red chili flakes, and black pepper.
Cook everything on a high flame to keep the vegetables crunchy.
Now, enjoy it with your favorite steak, boiled rice or alone.
How do you prefer eating your fresh beans?
Now, in a frying pan heat up some oil and shallow fry these toasts until they turn golden brown in color.
I Hope you will enjoy this recipe.
Roughly chop some raw green mangoes, onion, 1 garlic clove, and 1 green chili. Put everything into a blender. Add a little water, salt, and some red chili flakes and blend it completely.
Now, you can enjoy this sour and spicy sauce with your favorite snacks like spring rolls, steaks, french fries, burgers, or even crispy fried chicken.
A traditional Greek salad consists of cucumbers, tomatoes, bell pepper, olives, onions, and feta cheese.
I use the same ingredients. I just replace feta cheese with cottage cheese. On the top of it, I squeeze some lemon juice and sprinkle some salt and black pepper.
Here is the easiest recipe for raita.
In a bowl, whisk yogurt. Add chopped cucumber, salt, and black pepper. Garnish it with some mint leaves and chopped parsley.
I was wondering how to make it at home. Finally, I have found a recipe that gives the exact taste that I was looking for.
Want to know the secret recipe for that dip?
It's really simple and quick.
In a bowl, add 2 spoons of plain mayonnaise, 2 spoons of garlic mayo, and 2 spoons of hot sauce.
Now, mix everything together and enjoy this dip with fries you can also use it as your burger sauce.
Heat some oil in a wok. Scoop out 2-3 tablespoons of the onion mixture into the wok and space them about one inch apart. Fry till they get golden brown in color.
Now, enjoy it with your favorite dip.
Young and old alike love cheese pie because, in addition to being delicious, it is also the ideal snack for all hours. From the morning with coffee, to the evening as a snack, the favorite cheese pie is all you need to satisfy the craving for something salty.
A good day starts with a delicious breakfast and what better than a cheese pie. Below you will see one of the most delicious recipes for cheesecake in the pan.
Materials
Crust Sheet Half a pack
For the stuffing:
Eggs 3
Yogurt Strained 4 tbsp
Slice 150 g of cheese
Cheddar a little grated cheese
Butter 100 gr. pure
First we beat the eggs. Add the strained yogurt and mix. Add the feta cheese and cheddar. Melt the butter. Butter the pan. We also butter two leaves and put them in the pan. We have left two leaves aside, for above.
We have cut the other leaves into pieces. Place half of the cut leaves on top of the leaves that we have laid out in the pan. Pour a little butter and half of the egg mixture on top. On top, put a second layer of cut leaves, butter and egg mixture.
Cover with the two leaves and butter. Cover with the lid from the pan, let it cook at a very low temperature. When it is cooked on one side, turn it on the other side with a large plate or the lid. Bake for about 45 minutes.
For a light and crispy batter, bubbles are essential. They can be formed either by adding baking powder or with carbonated water or beer, which is also the choice for this particular recipe. The type of beer does not bind us, so we can simply choose the beer we enjoy the most. As long as it is frozen, because the recipe calls for it.
Also, for a better batter, we use cake flour, because it has less gluten and helps to have a lighter breading than we would have if we used all-purpose flour. For best results, we pass the raw material first through flour and then through the batter. This way, the batter will stick better.
Tips
We want the beer to be cold, because it prevents the production of gluten.
When mixing the ingredients, the flour should not be completely incorporated into the egg mixture. The batter should not be completely smooth, but lumpy.
While frying, we are careful to put the onion rings, the chicken bites or whatever else we have chosen little by little. Thus, the oil will maintain its high temperature, and will not pan the batter.
When do we choose batter over breading with breadcrumbs and panko?
If we want a very crispy and harder crust, we choose breading with breadcrumbs. If we want a lighter breading, we choose the batter.
The recipe
1 egg, beaten
1 pint. cold beer
1 pint. cake flour, and some more
1/4 tsp. sweet salt
1/4 tsp. sweet paprika
700-800 gr. onions, cut into rings
In a large bowl, combine the beer with the egg.
In a second bowl, combine the salt, paprika and flour.
Add the flour mixture to the beer mixture and mix with a fork until you have a thin lumpy mixture.
Dip the onion rings first in the flour and then in the batter. Immediately fry them in hot oil.
They are eaten hot.
Happy cooking!
I must say that this is a sample of people who were generally very happy with their lives. On the happiness scale, 10 was the highest you could answer, and the group average was 7.9. However, people who ate enough fruit and vegetables appeared to be up to a quarter of a point happier than people who didn't eat any fruit and vegetables.
Nothing tastes like summer like watermelon and until September is gone, we can enjoy it. But what if we gave it another dimension? See 7 different ideas to combine it and enjoy it.
On the grill Try cutting your watermelon into triangles and grilling them, sprinkling them with some cilantro and pouring lime juice over them for extra vitamin C.
Fruit Souvlaki Souvlaki doesn't just mean gyros, fat, calories and fried oils. You can also make healthy skewers by cutting pieces of fruit and threading them on a stick. And if they seem too childish to you, try dipping them in... tequila.
In the pork sandwich Try cutting small cubes of watermelon (smaller than a crouton) and adding them to sandwiches that contain meat. They will give them a subtle, sweet flavor and give a special note to the barbecue sauce.
In the salad Make a different, hydrating salad with watermelon as the protagonist. Cut it into pieces and add crumbled feta cheese, mint, onion and a little lime. If you want something more exotic, combine it with mango, cucumber, onion and parsley for a colorful result.
Fried Although this will take away their healthy aspect, you can try them as a snack when you have guests. Cut them into large square pieces, sprinkle them with cornmeal, add a piece of bacon and fry them, for a juicy and delicious result.
Watermelon Soup Many good restaurants started the watermelon soup trend some years ago and now the internet is full of different recipes. You can combine it with mangoes, peppers and whatever else suits your taste. Mix the watermelon with any other ingredients you choose in the blender, along with lime juice, a little honey, salt and pepper and if you want a creamier height, add a little cream.
"Watermelon Bombs" is a great choice for making bombe sandwiches with goat cheese and a slice of watermelon, along with some chopped spring onion.
Pieces: 20-25
250 gr. oatmeal (porridge)
150 gr. flour for all uses
2 tsp. sweet baking powder
100 ml soft olive oil
4 tsp. tablespoons of brown sugar
3 tsp. thyme honey
1 egg
1 tsp. cinnamon
Orange juice
1/2 cup tea nuts
125 gr. chocolate drops
Implementation
To make the Honey Chocolate Oatmeal Cookies, mix the olive oil, sugar, honey, egg, cinnamon, juice and zest in a large bowl. Add the oats, continuing to mix. Gradually add the salt, baking powder and little by little the flour.
Finally, add the nuts and chocolate. Mix well until you have a firm dough. Leave it in the fridge to stand for 30 minutes.
Preheat the oven to 180°C and line a large tray or sheet pan with parchment paper.
Take spoonfuls of the dough and spread them on the parchment paper, leaving some space between them, because they will spread.
Bake the cookies in the oven for 15-18 minutes. If we leave them longer, they will harden a lot.
In its classic version, baked chicken with potatoes needs simple things: olive oil, lemon juice, garlic, oregano or rosemary, and salt and pepper. That's how our grandmothers and mothers did it, that's how we've learned it too.
The variations
There are countless different versions of baked chicken with potatoes, some closer to the classic version and others that deviate quite a bit. There are many who want to give it a sweetness, adding honey, or orange juice, others replace the olive oil with butter, while there are several versions with mustard, even with yoghurt.
Gordon Ramsay's version
In the pan with the chicken, the well-known British TV chef puts a head of garlic cut in half, sprigs of thyme, chopped leek, white dry wine, chicken stock, baby spinach leaves and instead of potatoes he uses ready-made buttery canned beans.
Jamie Oliver's recipe
The also popular British chef, in addition to potatoes, puts sweet potatoes, fresh sage, garlic, onion, but also cream, organic chicken stock and grated Parmesan cheese in his baked chicken. What he does differently, however, is that he makes a marinade the day before with garlic, fresh sage, honey, apple cider vinegar and lemon, puts the chicken in it and leaves it in the fridge overnight.
1 package for pizza dough
3-4 medium sized tomatoes, sliced
2 onions, thinly sliced
3 tsp. olive oil soup
2 tsp. sweet caper
dry and fresh oregano
Salt Pepper
Who said that pizza is only good with cheese and cold meats? Make it in pi and fi with ready-made dough and vegetables, spices or seafood to enjoy it in its lightest version.
Procedure
Step 1
Heat a non-stick pan very well and add the onions and olive oil. Lightly salt and saute until they wilt a little. Turn off the heat and cut the tomatoes into slices, not too thin but not thick either.
Step 2
Preheat the oven to 200°C in the air. Grease the shallow pan of your oven and open the package of pizza dough. Place the pizza dough on the greased pan and flatten it with your fingers so that it opens well.
Step 3
Brush the dough with a little olive oil and sprinkle it with a little oregano. Spread the tomatoes on top, salt and evenly spread the onions on top. Sprinkle with a little oregano, sprinkle with olive oil and distribute the capers.
Step 4
Bake the pizza for 10 minutes at 200°C and then lower the temperature to 180°C and bake for about 15 minutes more, until the dough is rosy red. Unbake and serve the pizza on a cutting board.
Step 5
We can add some fillets of black olives on top of the onions and, if we are not fasting, some coarsely grated feta.
Ingredients (for 4 people)
800 gr. beef (in large cubes)
27 gr. olive oil + 27 gr.
320 gr. onion (chopped)
3 cloves garlic (chopped)
50 gr. tomato paste
400 gr. tomato sauce
8 gr. sumac
500 ml vegetable stock
160 ml of red wine
8 gr. flour
3 bay leaves
Implementation
Oil the meat with the 2 tbsp. olive oil (27 g).
In a saucepan over high heat, pour the remaining olive oil and fry the meat in batches, so that the temperature does not drop and it boils.
(!) This step is the most important for a tasty and very soft meat.
Remove the meat from the pot and fry the onion and garlic in the same pot until they caramelize. Then add the roasted meat, tomato paste and flour and mix well.
Extinguish with the wine and wait for half a minute for the alcohol to evaporate.
Add all the other ingredients, season with salt and pepper and simmer for 1.30 to 2 hours.
(!) Maybe, we need to add some water.
Crispy Baked Potatoes like Fries
Baked Potatoes like Fries
Materials
1.5 kilos of fries for fries
15 gr. salt
Implementation
Preheat the oven to 230 degrees in the air.
Cut the potatoes in the shape of the fried potato, place them in a bowl and rinse them well with water.
Add the potatoes and salt to a large pot and fill with water until they are well covered. Place the pot on the stove at medium to high temperature (5-8).
As soon as the water comes to a boil, boil the potatoes for 10'-15' or until the potatoes are soft enough to be eaten pleasantly but not broken.
With a slotted spoon, remove the potatoes from the pot, transfer them to a baking tray lined with parchment paper, then sprinkle with olive oil and salt.
Bake in the oven, stirring occasionally, for 25'-30' or until the potatoes get a nice golden color.
Enhance the flavor with flavorits® and consume immediately.
(!) When the potatoes cool down, they won't have such a crispy and pleasant texture, so it's best to eat them while they're hot.
Something sweet and healthy for breakfast
Experts say that the best time of the day to eat something sweet is in the morning. A sweet, breakfast meal provides an immediate as well as a slow release of glucose, which in turn keeps the body active throughout the day. Also, eating a sweet breakfast provides the necessary feeling of fullness to the body after a night's sleep. So if you're looking for ideas* for a sweet but healthy low-calorie breakfast, keep reading.
3 recipes for a sweet, but healthy breakfast with few calories
Pexels
Brownies with tahini
Calories per piece: 139
Materials
130g almond milk
3 eggs
70 gr. wheat flour
50 gr. cocoa
100 gr. honey
100 gr. tahini
For the topping:
2 tbsp couverture drops
1 tbsp tahini
Implementation:
Line a 20 cm diameter pan with greaseproof paper and turn on the oven at 160°C in the air.
Mix honey with tahini and almond milk in a bowl.
Add the eggs and continue mixing until the ingredients are homogenized.
Add the oat flour and sifted cocoa
Pour the mixture into the pan.
Sprinkle with the couverture drops and sprinkle with the tahini.
Bake for 20-25
Extra tip:
They are kept in the refrigerator and are best eaten cold. Tahini can be replaced with peanut butter, almond butter or hazelnut butter.
Crepes
Calories per piece: 85
Materials:
80 gr. wheat flour
2 eggs
220 gr. milk
1 tbsp corn oil
1 pinch of salt
1 vanilla
minimal corn oil
Implementation:
Mix all the ingredients very well in a bowl.
Place the bowl, covered with cling film, in the fridge for 1 hour.
Take the bowl out of the fridge and put a non-stick pan on the heat.
Pour 1 teaspoon of corn oil into the pan, let it heat up well and pour a quantity of porridge, equal to 1/4 of the cup.
Spread it gently with a spoon. Bake for about half a minute and turn with a spatula on the other side, for another half a minute. If we pour a larger quantity, we will need more time for baking.
Put the crepe on a plate and repeat the process with the rest of the mixture. We will not need to add oil every time.
Extra Tip:
Serve with fruit and honey to keep calories low at breakfast.
Oats have thus gained a reputation as a particularly healthy choice for breakfast. And, when you want to lose weight, it makes sense to turn to a healthy food to help you achieve your goals.
But despite all the health benefits, is it a good choice for weight loss? Nutrition experts say there are many factors involved in this debate. Oatmeal can be a very healthy food, but there are a few things to keep in mind.
Oats Nutritional Information
Oatmeal has a well-deserved reputation as a particularly healthy food. Each half cup of oatmeal has:
Calories: 148
Fat: 2.5 grams
Protein: 5.48 g
Carbohydrates: 27.3 grams
Fiber: 3.76 g
Sodium: 1.2 milligrams
Is oatmeal good for weight loss?
The short answer to this question: It can be. Fiber is one of the things that helps you feel full after a meal. And there is a good amount of fiber in oatmeal. But it is still a small grain that hides a lot of energy in a small amount. This means that it is very easy to overdo it. On the other hand, you can add honey, sugar or some sweetener to make it palatable. Which doesn't help the nutritional profile.
There's also a difference between eating plain oatmeal, like old-fashioned or quick oats, and the instant, flavored stuff, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl. "Be careful when consuming oatmeal from the flavored packets, as many brands can be high in sugar," she says. "Ideally, choose to create plain oatmeal with your additional sources of flavor and ingredients, such as fruit with a teaspoon of peanut butter."
Cording says that oatmeal's ability to help with weight loss really depends on what you eat. "You want to make sure you incorporate some protein and fat," he says. That might mean making it with milk, adding a spoonful of seeds or nut butter, or having it with an egg, she says. You can also throw in a handful of berries or chopped zucchini for added nutrients.
I've never been one to follow a recipe to the letter. Because I would never be able to properly collect all the ingredients needed to make a meal. So the best part of the leftovers challenge for me is that there is absolute freedom to choose the materials you will use. Do you have spring onion? you put it on Don't you have dill? you don't put And so on.
Let's see the easiest chicken salad recipe ever made!
When there are two people at home, the real struggle in cooking is to be able to calculate exactly the quantities of ingredients to reach for 2 people - who eat enough - but at the same time not to have any food left and you get to the point of throwing it away because it is left forgotten in the refrigerator for days.
But since this happens quite often, a way had to be found to get food waste out of our lives. And this is where Hellmann's mayonnaise, which is always on the refrigerator door shelf, comes to our rescue and will do its magic. For beginners – like me – who want to save the leftover chicken from last night's baked chicken and potatoes, because of course potatoes never last, we're going to make the best chicken salad you can eat any time of the day, either as main dish, or as a salad.
In an effort to avoid "I have nothing to eat", when there is food in our fridge, Hellmann's gives its own solutions on how to take advantage of the leftovers and create something from nothing! Food is too good to waste - a little imagination, mood and a few spoonfuls of your favorite Hellmann's sauce will contribute to zero food waste in your own home.
Materials
5-6 medium sized potatoes
the remaining chicken, cut into pieces
3 tbsp olive oil
some fresh onion
parsley
3 small carrots (either boiled or unboiled, as one prefers)
3-4 spoons of Hellmann's mayonnaise
salt
pepper
juice of half a lemon
Implementation
boil the potatoes for 15' to soften but not melt, and cut them into cubes
cut the carrots, parsley and onion into pieces
mix the ingredients in a bowl
add olive oil, lemon juice, salt and pepper
add the Hellmann's mayonnaise
mix well until the sauce reaches all the ingredients
Enjoy!
If you want to enrich the olive oil you use to enjoy it in raw foods, such as on top of salads, breads, appetizers or cold dishes, you can flavor it with various spices and herbs. Here are three ideas for aromatic oils.
1. Oil with rosemary and black pepper
This oil is an excellent choice for grilled meats and fish. Before you start making it, make sure you have the necessary materials, as listed below:
1 liter of olive oil
3 sprigs of rosemary
7 grains of black pepper
1 glass bottle
1 towel
1 funnel
Wash the rosemary and dry it carefully with a towel. You place it in a glass bottle and then pour in the peppercorns and oil with the help of a funnel. Almost ready! Close the bottle tightly and leave it in a dark and cool place for about 4 weeks. Don't forget to shake it from time to time.
2. Oil with mint or basil
If grilled meats and fish are not your forte, and you prefer to cook rice, spaghetti and boiled potatoes, this oil will definitely give a special aroma to your dishes. You will need:
1 liter of olive oil
1/2 cup fresh mint or basil leaves
2 glass bottles
1 towel
1 funnel
Wash the mint or basil (put whatever you prefer) and dry it well with a towel. Place the leaves in a glass bottle and then pour in the olive oil using a funnel. Close the bottle tightly and leave it in a dark and cool place for about 2 weeks (and this needs its time to aromatize sufficiently). Don't forget to shake it from time to time. Once the 2 weeks have passed, open the bottle and strain the olive oil, storing it in a clean glass bottle.
3. Oil with thyme
The thyme-scented olive oil is ideal over barley nuts, grilled feta, grilled meats and marinades. To make it you will need:
1 liter of olive oil
3 tbsp thyme
2 glass bottles
1 funnel
Put the thyme in a glass bottle and then pour in the olive oil with a funnel. Close the bottle tightly and leave it in a dark and cool place for 20 days. Then strain the olive oil into a clean glass bottle.
The Mayo Clinic Diet was created by professional nutritionists and Mayo Clinic doctors, which gives it more credibility than other diets out there. Designed as a lifestyle change program to promote gradual weight loss. One of the key components of the diet is that it focuses on behavioral changes, such as not eating while watching TV or increasing fruit and vegetable consumption throughout the day. It is not a diet based on deprivation or food exclusion, but a diet based on nutritional inclusion.
What are the different phases of the Mayo Clinic diet?
The Mayo Clinic Diet is broken down into two main phases.
Phase 1: "Lose it!"
The first phase is called "Lose it!" and lasts for two weeks. Those who follow this eating plan focus on replacing five unhealthy habits with healthier ones and also add five additional healthy behaviors to their daily routine. During those first two weeks, many people lose 6 or more pounds.
Some of the unhealthy habits you are asked to discard at this stage are:
No to consuming added sugar
No snacks other than fruits and vegetables
Not too much meat or full-fat dairy
No alcohol consumption
No eating in front of the TV
No outside food
On the other hand, some healthy habits encouraged in the Mayo Clinic diet are:
Eating a healthy breakfast
Consume 4 servings of fruit and vegetables per day
Consuming whole grains and healthy fats (such as olive oil)
Physical activity for at least 30 a day (such as walking)
Phase 2: "Live it!"
The second phase is called "Live it!" and focuses on permanent lifestyle changes. In this stage, you learn to make better food choices in the right portions, increase your physical activity, and maintain these healthy habits long-term. In this stage, you lose weight more gradually. Practically, everything that happens in the first phase, carries over to the second in a more normalized way.
A low-carb diet – also known as a ketogenic diet – has been put under the microscope by scientists, who have investigated its potential risks to heart health. The results of the new research were presented at the annual scientific session of the American College of Cardiology.
The ketogenic diet has become extremely popular in recent years, mainly thanks to its contribution to weight loss, but also the management of conditions such as diabetes. This is a dietary pattern in which 60-80% of daily calories are taken from fatty foods, such as cheese, avocado and fish, while 20-30% come from proteins. Those following this diet try to consume as few carbohydrates as possible, limiting foods such as bread, rice and potatoes.
Carbohydrates, however, are essential for the body, being the body's main source of energy. Their lack pushes the body into "ketosis", in which the body begins to break down fats to provide the necessary energy, leading to greater burning and, ultimately, weight loss. At the same time, a low-carbohydrate diet can significantly reduce blood sugar levels, preventing the risk of diabetes.
Millions of people around the world follow this diet fanatically, but Canadian researchers point out that it may not only hide benefits, but also risks.
Did you new this about a diet?
Servings: 4
Materials:
200 g of whole grain basmati rice
200 ml whole milk
2 tablespoons of vanilla extract
3 bay leaves
1 cinnamon stick
12 dried apricots, split in half
4 x 100ml boxes of organic yogurt
12 walnut halves, broken into pieces
Implementation:
Pour the rice into a large, deep non-stick pan with 600 ml of water, the milk, the vanilla, the bay leaves and the cinnamon stick. Bring to a boil, then cover with a lid and simmer for 25-30 minutes until the rice is tender. Add water to make sure it doesn't dry out towards the end of the cooking time.
Meanwhile, place the apricots in a small pan with 300ml of water and cook over low to medium heat until soft, about 10-15 minutes. We leave aside.
Remove the bay leaves and cinnamon stick from the rice and then mix with half the yogurt. Both the rice and the apricots should be refrigerated for up to 24 hours. Spoon the rice into the bowls and top with the rest of the yogurt, the apricots and their juices, and the walnuts. If you have prepared the rice and apricots from the day before you can eat them cold or reheat them until warm by adding a little milk to the rice.
Procedure
Step 1
Roast the almonds with butter or margarine. Add the sugar and stir them over the heat until they caramelize. Spread them on a tray and let them cool. Heat the cream, flavor it with lemon and orange zest, add the White Chocolate in YOTIS Drops and mix until it melts.
Step 2
Beat the GIOTIS Crème with the milk until it becomes creamy. Prepare the GIOTIS Confectionery Cream according to the package instructions. Mix it with the prepared cream that we prepared with the YOTIS Crème and the melted white chocolate and divide the mixture into 6-8 bowls. Garnish with the caramelized almonds and, if desired, with a little jam of your choice.
Step 3
GIOTIS Vanilla Flavor Pastry Cream is prepared with milk or alternatively, for those who wish, using one of the Fytro herbal drinks, in the same quantities as milk.
Procedure
Step 1
Sauté the onions in olive oil until wilted and set aside.
Step 2
At the medium speed of the mixer, beat the butter with the sugar until foamy and gradually add the eggs. We stop the operation of the mixer when the mixture becomes fluffy and homogeneous.
Step 3
Mix the GIOTIS flour and the mint and pour it little by little like rain into the egg mixture, mixing with a spatula. Then add the graviera, the dill, the parsley and finally the anthotyro.
Step 4
Preheat the oven to 180°C. Butter and flour our mold and transfer the cake mixture there. Bake it in the oven for about 50-60 minutes, until it turns pink and cooked all the way through. We check after 50 minutes by dipping a skewer or knife into its center, which should come out dry.
Step 5
Take the cake out of the oven and after a while turn it over on a plate and let it cool before serving.
Step 6
Prepare the cream cheese mousse by beating the cream cheese with yogurt and mint or dill in a food processor. Season with salt and pepper and leave the mousse in the fridge. When we want to serve, put the mousse in a pastry cone and garnish the cake with rosettes. Decorate with egg slices and cherry tomatoes. Serve the cake on tender rocket leaves.
Procedure
Step 1
Sauté the onions in olive oil until wilted and set aside.
Step 2
At the medium speed of the mixer, beat the butter with the sugar until foamy and gradually add the eggs. We stop the operation of the mixer when the mixture becomes fluffy and homogeneous.
Step 3
Mix the GIOTIS flour and the mint and pour it little by little like rain into the egg mixture, mixing with a spatula. Then add the graviera, the dill, the parsley and finally the anthotyro.
Step 4
Preheat the oven to 180°C. Butter and flour our mold and transfer the cake mixture there. Bake it in the oven for about 50-60 minutes, until it turns pink and cooked all the way through. We check after 50 minutes by dipping a skewer or knife into its center, which should come out dry.
Step 5
Take the cake out of the oven and after a while turn it over on a plate and let it cool before serving.
Step 6
Prepare the cream cheese mousse by beating the cream cheese with yogurt and mint or dill in a food processor. Season with salt and pepper and leave the mousse in the fridge. When we want to serve, put the mousse in a pastry cone and garnish the cake with rosettes. Decorate with egg slices and cherry tomatoes. Serve the cake on tender rocket leaves.
It is a semi-hard yellow cow's milk cheese with the characteristic holes, which could also be eaten sliced inside a toast or sandwich. It comes from Jarlsberg in eastern Norway, from where it got its name.
According to previous research material, this particular cheese played a role in boosting levels of osteocalcin, a hormone associated with strong bones and teeth, but it was not clear whether this was due to this particular cheese or any type of cheese.
To confirm its properties, researchers studied 66 healthy women with an average age of 33 years and an average BMI of 24, who added to their diet either a daily serving of 57 g. of Jarlsberg cheese or 50 g. of Camembert cheese for 6 weeks. After this period was completed, the group consuming Camembert cheese began consuming Jarlsberg for another six weeks.
It is a semi-hard yellow cow's milk cheese with the characteristic holes, which could also be eaten sliced inside a toast or sandwich. It comes from Jarlsberg in eastern Norway, from where it got its name.
According to previous research material, this particular cheese played a role in boosting levels of osteocalcin, a hormone associated with strong bones and teeth, but it was not clear whether this was due to this particular cheese or any type of cheese.
To confirm its properties, researchers studied 66 healthy women with an average age of 33 years and an average BMI of 24, who added to their diet either a daily serving of 57 g. of Jarlsberg cheese or 50 g. of Camembert cheese for 6 weeks. After this period was completed, the group consuming Camembert cheese began consuming Jarlsberg for another six weeks.
Although the existing supply of organic avocados does not meet the demand, a golden opportunity is emerging in the field of entrepreneurship. In fact, in the middle of 2022, a global conference on avocados was organized in the USA, in which the ways in which companies can, with the help of innovation and technology, support the further development of the international market were thoroughly discussed. An emerging trend that looks set to continue its dominance is that of ready-to-eat foods.
The first studies support that consumers are willing to spend more money to buy such foods as, for example, avocados. In countries such as Great Britain and the Netherlands the trend of ready-to-eat food is already at the top, confirming predictions for the continued advance of the "alligator pear".
This growth trajectory seems to be hampered by the rapid ripening of the fruit which forces producers and suppliers to rush it to the market. Several companies have already made a dynamic entry into the avocado market by developing tools that "predict" but also estimate its ripening time in order to prevent its non-immediate distribution to the market.
Although the existing supply of organic avocados does not meet the demand, a golden opportunity is emerging in the field of entrepreneurship. In fact, in the middle of 2022, a global conference on avocados was organized in the USA, in which the ways in which companies can, with the help of innovation and technology, support the further development of the international market were thoroughly discussed. An emerging trend that looks set to continue its dominance is that of ready-to-eat foods.
The first studies support that consumers are willing to spend more money to buy such foods as, for example, avocados. In countries such as Great Britain and the Netherlands the trend of ready-to-eat food is already at the top, confirming predictions for the continued advance of the "alligator pear".
This growth trajectory seems to be hampered by the rapid ripening of the fruit which forces producers and suppliers to rush it to the market. Several companies have already made a dynamic entry into the avocado market by developing tools that "predict" but also estimate its ripening time in order to prevent its non-immediate distribution to the market.
For the study published in the Journal of Hepatology, researchers performed MRI scans on the bodies of 278 obese people, mapping their fat stores, before, during and after an 18-month trial period to analyze the effects of various dietary choices on fat deposition in the body.
The study showed that the low-carb Mediterranean diet reduced the amount of fat around the liver, heart and pancreas more than low-fat diets with a similar number of calories. It is noted that an increased amount of liver fat is linked to metabolic syndrome, type 2 diabetes and coronary heart disease. However, between the two diets, weight loss turned out to be almost the same. The team also found that moderate-intensity exercise reduced the amount of visceral fat stored in the stomach.
The researchers reported that a significant reduction of 30% in liver fat combined with moderate weight loss is the key move to reducing the risks associated with obesity over time. Along with the moderate weight loss of study participants, fat around the heart decreased by 11% and visceral fat by 25%, while pancreatic and muscle fat decreased by 1% and 2% respectively.
"Decreasing liver fat is a better predictor of long-term health than visceral fat, which was previously thought to be the main factor. The findings of our study make an important contribution to the growing understanding that, for many obese people, excess fatty liver is not simply a sign of obesity-related health risks, such as cardiovascular disease and diabetes. It is also the cause of it", comments Dr. Shai and concludes:
"Ultimately, healthy eating coupled with consistent, moderate weight loss has a much more significant effect on body fat levels associated with diabetes and cardiovascular disease than previously thought."
For the study published in the Journal of Hepatology, researchers performed MRI scans on the bodies of 278 obese people, mapping their fat stores, before, during and after an 18-month trial period to analyze the effects of various dietary choices on fat deposition in the body.
The study showed that the low-carb Mediterranean diet reduced the amount of fat around the liver, heart and pancreas more than low-fat diets with a similar number of calories. It is noted that an increased amount of liver fat is linked to metabolic syndrome, type 2 diabetes and coronary heart disease. However, between the two diets, weight loss turned out to be almost the same. The team also found that moderate-intensity exercise reduced the amount of visceral fat stored in the stomach.
The researchers reported that a significant reduction of 30% in liver fat combined with moderate weight loss is the key move to reducing the risks associated with obesity over time. Along with the moderate weight loss of study participants, fat around the heart decreased by 11% and visceral fat by 25%, while pancreatic and muscle fat decreased by 1% and 2% respectively.
"Decreasing liver fat is a better predictor of long-term health than visceral fat, which was previously thought to be the main factor. The findings of our study make an important contribution to the growing understanding that, for many obese people, excess fatty liver is not simply a sign of obesity-related health risks, such as cardiovascular disease and diabetes. It is also the cause of it", comments Dr. Shai and concludes:
"Ultimately, healthy eating coupled with consistent, moderate weight loss has a much more significant effect on body fat levels associated with diabetes and cardiovascular disease than previously thought."
Fantastic pumpkin rice in the pot, perfect summer, fresh taste, since it is the season when we find the most tender and delicious pumpkins with flowers which we definitely add!
Procedure
Step 1
Heat half of the olive oil in a saucepan and sauté the onions and garlic for 3 minutes. Add the zucchini, celery, and onions and continue sauteing for 8-10 minutes.
Step 2
Add the rice, salt, pepper, water, parsley, dill and cook on medium high heat for about 25 minutes.
Step 3
Just before removing, add the remaining olive oil, juice and zest. Serve the pumpkin rice with extra lemon, dill and lemon pepper.
Fantastic pumpkin rice in the pot, perfect summer, fresh taste, since it is the season when we find the most tender and delicious pumpkins with flowers which we definitely add!
Procedure
Step 1
Heat half of the olive oil in a saucepan and sauté the onions and garlic for 3 minutes. Add the zucchini, celery, and onions and continue sauteing for 8-10 minutes.
Step 2
Add the rice, salt, pepper, water, parsley, dill and cook on medium high heat for about 25 minutes.
Step 3
Just before removing, add the remaining olive oil, juice and zest. Serve the pumpkin rice with extra lemon, dill and lemon pepper.
Materials
200 gr. hand-grated feta cheese
3 tsp. tablespoons of strained yogurt
4 tsp. olive oil soup
1 clove of garlic
½ tsp. sweet bukovo
½ chili pepper, chopped
Implementation
Put the garlic, olive oil, bukovo, chili pepper in the blender and beat well until our ingredients are homogenized. In another container, mix the feta with the yogurt, and then add the mixture from the blender, and continue mixing with a fork, until our mixture becomes uniform.
Serve in a bowl, sprinkle with olive oil and garnish with hot chili pepper and bukovo. If we don't like feta pieces, we can beat all the ingredients together in the blender, until we get a creamier result.
What will you need?
1 tablespoon of oil
3 red onions, cut into crescents
1 teaspoon of powdered sugar
1 tablespoon of spice mix
2 teaspoons balsamic vinegar
500 gr. Cherry tomatoes
150 gr. pitted black olives
1 egg (if you don't like egg you can replace it with a little oat milk)
A handful of chopped fresh parsley
Zest of 1 lemon
1 pinch of salt
1 sheet of puff pastry
How will you make it?
Heat the oil in a pan and fry the onions over a medium heat, stirring often to soften but not stick. After five minutes, add the sugar and salt. After five minutes, add the spices and vinegar and cook for another five minutes. Set aside to cool.
Preheat the oven to 190C fan.
Roll out the puff pastry sheet onto a lined baking sheet and create a border using a knife to score a line just inside the edge (do not cut the dough).
Spread the onions over the dough and then place the tomatoes and olives on top. Beat the egg and brush the edges of the foil. Transfer the tart to the oven and bake for 20 minutes until puffed and a rich golden brown around the edges.
If you like it, you can rub a slice of feta on top and bake it all together.
Procedure
Step 1
Cut the thrapsalo into very thin slices and finely chop the head. Boil the linguini in plenty of salted water and strain, keeping some of the water they boiled.
Step 2
In the same dry pot, pour the olive oil and garlic and as soon as the oil burns and the garlic takes on a deep brown color, pour the thrapsalo. Stir for 10-15 minutes and add the onion. Saute for 10" and extinguish with the wine and lemon.
Step 3
Leave for 10-15 minutes and add the boiled linguini and parsley. If necessary, add a little of the pasta water. Remove the garlic and serve with fresh pepper.
Procedure
Step 1
Pasticcio: Heat the Lurpak Butter in a saucepan and add the chopped onions and garlic in a blender. Then add the minced meat and fry for a few minutes until it changes color. Extinguish with the alcohol and then add the tomatoes, salt and pepper and let the minced meat cook on medium heat for about 30'.
Step 2
For the béchamel: In the meantime, heat the Lurpak Butter with the sunflower oil in a saucepan until the butter melts. Then, add the flour, mixing with an egg beater. As soon as it gets a blond color, pour the milk little by little until it contains.
Step 3
Add Arla Milk Cream, salt, pepper, nutmeg and mix until the cream thickens (mix constantly). Remove the pot from the heat and after 1 minute add the egg yolks and the gruyere, mixing well. We leave aside.
Step 4
While we prepare the minced meat and the béchamel, boil the spaghetti with salt in a large pot for 3 minutes less than the time indicated on the package (we want it a little al dente). Strain them and mix them with the egg whites and 50 g. Arla Mozarella grated.
Step 5
In a large round form with a removable bottom, lay 6 sheets of crust, which we butter one by one before layering them, then half the spaghetti, the minced meat and the remaining spaghetti. Finally, cover with the béchamel and 150 g. Arla Mozzarella.
Step 6
The protruding leaves are brought inward or cut off. Cover with the remaining 3 leaves that we have buttered first one by one. Bake the pastry in a preheated oven at 200°C for about 45-60 minutes. Take it out of the oven, let it cool a little, unmold it and serve.
