Τρίτη 5 Ιανουαρίου 2016

High Protein Omelet


Ingredients 
2 tsp olive oil 
1 green pepper 
3-4 fresh medium mushrooms 
1 whole medium egg 
 2 egg whites 
 1 chopped boiled fillet of turkey 
A pinch of salt and ground pepper. 

 Instructions 
Heat one teaspoon of olive oil in a small non-stick frying pan. Place in the mushrooms and the green peppers and fry until no water of the veggies is left and the color of your peppers has turned into gold. After this stage you have to remove the mushrooms and peppers from the pan and place them into your bowl, in which there is the mixture of the beaten egg and egg whites. Also, place in your turkey, the salt and the pepper. Next, you have to heat another teaspoon of olive oil into your non-stick pan, pour into your mixture and cook for about 3-4 minutes. You can use a spatula, in order to ease around the edges of the omelet and turn it upside down. When the color of your omelet has turned into a nice golden brown remove and serve.  

Nutrition facts: 280 kcal, 5 g of carbohydrates, 20 g of fats and 23 g of proteins. 

Tip of the day 
Serve with green salad and homemade cream cheese ;)!!!!!!!!!

Porridge Meal


Ingredients 
3 tbsp oats
½ cup water 
1 tsp honey 
1 tbsp mixture of Blueberries, Goji berries and Corinthian currants 
2 tsp whole wheat tahini 
1 tbsp walnuts 
Cinnamon 

Instructions 
Mix the oats with the water and boil them into a saucepan for 4-5 minutes. When your mixture is ready, you can combine with the rest of your ingredients. 

Nutrition facts: 270 kcal, 30 g of carbohydrates, 15 g of fats and 5 g of proteins. 

Tip of the day 
Check and purchase dried fruits, which haven't been processed with extra sugar!!!!

Πέμπτη 10 Δεκεμβρίου 2015

All about Dates



Date fruits are wild or cultivated, the plant is endemic to dry land areas. The plant is commonly grown in arid regions of Africa, the Middle East, and parts of Asia, and has been introduced in North America and Australia. (Amadou, 2016) 
A very valuable compound such as oleic acid could be extracted from the pit (the seed) with other unsaturated fatty acids and used for animal feed or human nutrition. (Date Palm: A Wealth of Healthy Food, 2016) 
Palm date fruits can be eaten before the final stage of ripening, which is called Rotab (50% soft brown color and 50% hard yellow or red colors), or consumed after complete ripening and offered as Tamr (100% soft brown color). (The in vitro antioxidant activity of different types of palm dates (Phoenix dactylifera) syrups, December 2014,) 
You have the choice to consume more glucose and fructose in rutab fruits or more sucrose in tamr dates, or a balance between reducing and nonreducing sugars in semidry dates. Even though more than three-fourths of the fruit consists of sugars, the rest is very rich in vitamins, dietary fibers, phenolic compounds or antioxidants, and minerals. (Date Palm: A Wealth of Healthy Food, 2016) 
In traditional medicine, palm date fruits or syrups are highly recommended for treatment of liver diseases and to be consumed by pregnant women before and after delivery. In addition, palm date fruits or date syrups (or dibs) can be used as an ingredient for beverages, in confectionery, bakery products and ice cream. (The in vitro antioxidant activity of different types of palm dates (Phoenix dactylifera) syrups, December 2014,) 
Dates are traditionally used for several purposes although the nutritional significance of the date fruits as food is beyond imagination. Chemical analysis of date fruits indicated large variation in nutritional composition, depending on the species cultivars. Research on the desert date (Balanites aegyptiaca Del.) indicated that the fruit species is source of significant bioactive components with nutritional health benefits. The date palm (Phoenix dactylifera L.) contains a high concentration of sugar, its main component. Date fruits in general contain numbers of components of polyphenols, including phenolic acids, hydroxycinnamates, flavonoid glycosides, coumarins, alkaloids and proanthocyanidin oligomers, flavor volatile compounds, and more constituents that vary with different date varieties. (Amadou, 2016) 
Date extract could protect our bodies from the damage of free radicals or reactive oxygen species and even attenuate the effect of diarrheal activity and proved to be effective as neuroprotective against bilateral common carotid artery occlusion. (Date Palm: A Wealth of Healthy Food, 2016) 
The date palm and desert date differ in color and shape, and mostly in the taste of fruit flesh taste because of the large difference in sugar content. (Amadou, 2016) 

Nutritional facts per 1 King Date (medjool) : 66 kcal, 18g of Carbohydrates ( 16 g Sugars and 2 g Dietary Fibers), Vitamin A, Iron and Calcium. 

Nutritional facts per 1 Date deglet noor: 20 kcal, 5g Carbohydrates ( 4 g Sugars and 1 g Dietary Fibers), Vitamin C, Iron and Calcium. 

Tip of the day 

Try to: 
               1. Make whole-wheat date bars. 
               2. Add them in your yogurt or milk. 
               3.Combine them with good sources of fat such as tahini, nuts and dark chocolate. 

 Bibliography 
Amadou, Issoufou. 2016. Date Fruits: Nutritional Composition of Dates (Balanites aegyptiaca Delile and Phoenix dactylifera L.). Nutritional Composition of Fruit Cultivars. 2016. 

Date Palm: A Wealth of Healthy Food. Farag, K.M. 2016. s.l. : Reference Module in Food Science, 2016. Pages 356–360. 

The in vitro antioxidant activity of different types of palm dates (Phoenix dactylifera) syrups. Mohammed Al-Mamarya, c, Molham Al-Haborib, Adel S. Al-Zubairib. December 2014,. 6, s.l. : Arabian Journal of Chemistry, December 2014,, Vol. 7. Pages 964–971.

Τετάρτη 4 Νοεμβρίου 2015

Pomegranate-Sweet Potato Salad!



Sweet potato is a dicotyledonous species belonging to the morning glory family, Convolvulaceae. It is a perennial crop which serves as one of the major sources of food, animal feed and industrial raw materials. It has a significant contribution as energy supplement and phytochemical source of nutrition. It is widely cultivated in the tropics, subtropics and even in some temperate zones of the developing world.
Contribution of sweet potato towards health is acknowledged due to high nutrient content and its anti-carcinogenic and cardiovascular disease preventing properties. Almost all cultivars of sweet potato are excellent source of vitamin C, B2, B6 and E, as well as dietary fibre, potassium, copper, manganese and iron, and are low in fat and cholesterol.
Sweet potato is the seventh most important crop in terms of global production. In developing countries, it ranks third in value of production and fifth in caloric contribution to the human diet. Based on the variability in flesh colour, white-fleshed to cream-fleshed sweet potato is widespread in the Pacific, whereas the yellow- to orange-fleshed sweet potato is predominantly found in the United States. (1)

Ingredients 

For Roasted Sweet potatoes
• ½ medium sweet potato
• 2 tsp olive oil
• Sweet smoked paprika
• Black pepper
• Salt

For Salad
 • 1 cup of lettuce
• 30 g Feta cheese
• ½ cup of pomegranate

For salad dressing
• 1 tsp honey
• 1 tbsp Balsamic Vinegar

Preparation 

 Preheat oven to 180oC.
1. Cut the ½ medium potato into thin strips. Drizzle the oil, salt, sweet smoked paprika and black pepper over the potatoes. Mix all the ingredients together and transfer the potatoes to a baking sheet covered with parchment paper.
 2. Cook for about 25-30 minutes and keep an eye on them because, you may have to turn them once or twice. When your fries are ready, take them out of the oven! Let them cool and after that transfer them into your salad bowl, which contains all the other ingredients. Drizzle with your dressing sauce and Bon appétit !

Nutrition facts: 332 kcal, 9g of proteins, 16 g of fats and 35 g carbohydrates.

 This plate is an excellent source of Vitamin A, C, K and Folic acid. Also, it contains calcium, iron, sodium and a great proportion of dietary fibers, which are beneficial to your digestive system!

*Tip of the day 

Combine your sweet potatoes with a bit of fat/ lean protein, for instance olive oil, avocado, yogurt, meat or fish, so to balance out the effect on blood glucose levels.


 Bibliography 
1. Comparative analysis of phytochemicals and nutrient availability in two contrasting cultivars of sweet potato (Ipomoea batatas L.). Shubhendu Shekhara, b, Divya Mishraa, Alak Kumar Buragohainb, Subhra Chakrabortya, Niranjan Chakrabortya,. s.l. : Food Chemistry, 15 April 2015, Vol. 173. Pages 957–965.

Τρίτη 3 Νοεμβρίου 2015

Arbutus unedo-Strawberry Tree



Strawberry tree (Arbutus unedo L.; Ericaceae family) is an evergreen shrub, a native Mediterranean species that is also cultivated in other regions of Eastern Europe . Its fruits are spherical, about 2 cm in diameter, dark red, and tasty only when fully ripe in autumn. A. unedo berries are rarely eaten as fresh fruits, but have some importance in local agricultural communities where they are used for the production of alcoholic beverages, jams, jellies and marmalades . 
The fruits are also used in folk medicine as antiseptics, diuretics and laxatives, while the leaves have long been employed as an astringent, diuretic, urinary anti-septic agent and, more recently, in the therapy of hypertension and diabetes . Together with its traditional applications, the wide range of antioxidants in strawberry tree fruit, such as phenolic compounds (e.g. anthocyanins, gallic acid derivatives and tannins ), vitamin C, vitamin E and carotenoids , suggest a potentially high value as a “health promoting food”. (1)
As it is noted in another study, its carbohydrate-rich fruits have a high fructose content and provide 400 kcal per 100 g of dry weight. Total antioxidant activity of strawberry tree fruits was found to be one of the highest of 28 fruits analysed by García-Alonso et al. (2004). The preventive effect of these compounds in chronic health disorders, such as cancer and neurodegenerative and cardiovascular diseases, supports the promotion of their consumption as a healthy food.
Nevertheless, their short optimum period of consumption has probably hampered their commercialization as a fresh product, as well as this species’ cultivation by large-scale agriculturalists. Strawberry tree fruits only reach a really pleasant flavour if consumed slightly overripe, when their high tannin content decreases and sugar content increases. Therefore, they spoil easily and are delicate to transport. 
However, the fruits could be easily preserved by freezing or other processing techniques, extending fruit availability beyond harvest time. Although, it is stressed the fact that these fruits at an advanced stage of maturity are popularly said to cause signs of drunkenness, probably due to their high fermentable sugar content, but they haven’t found any scientific reference to their ethanol content. New potential uses of strawberry tree fruits in the food industry have recently been studied. Alarcão-E-Silva et al. (2001) suggested their possible application as fruit pieces in yoghurt, pie and pastry filling or cereal products. This last category could include energy bars or breakfast cereals. Ganhão et al. (2010) found that the addition of fruit extracts as a functional ingredient in processed meat products prevented protein oxidation. Strawberry tree fruits could also be used as a food colorant, considering their content of β-carotene and anthocyanins. (2)

 Bibliography 

1. Antioxidant Properties and Neuroprotective Capacity of Strawberry Tree Fruit (Arbutus unedo). Sofia Fortalezas, 1 Lucélia Tavares,1 Rui Pimpão,1 Meenu Tyagi,1 Vera Pontes,1 Paula M. Alves,2 Gordon McDougall,3 Derek Stewart,3 Ricardo B. Ferreira,1,4 and Cláudia N. Santos1,*. s.l. : Nutrients, 2010. 

2. Fruit production of strawberry tree (Arbutus unedo L.) in two Spanish forests. María Molina1, Manuel Pardo-De-Santayana2, Laura Aceituno1, Ramón Morales3 and Javier Tardío1,*. s.l. : Oxford Journals, 2011.

Τετάρτη 14 Οκτωβρίου 2015

Flavored hot Cocoa


Studies have shown that pomegranate (Punica granatum) has great medicinal properties. 

In 2015, 60 clinical trials were registered with the National Institutes of Health to examine effects of pomegranate extracts or juice consumption on a variety of human disorders, including: prostate cancer, prostatic hyperplasia, diabetes, lymphoma, rhinovirus infection, common cold, oxidative stress in diabetic hemodialysis, atherosclerosis, coronary artery disease, infant brain injury, hemodialysis for kidney disease, male infertility, aging, memory, pregnancy complications, osteoporosis and erectile dysfunction.(1) 
Although pomegranate’s extensive therapeutic benefits may be attributed to a number of mechanisms, most researchers have determined its antioxidant, anticarcinogenic, and anti-inflammatory properties. (2)

Ingredients: 
• 1 small banana, peeled and sliced 
• 1 tsp cocoa powder 
• 1/3 tsp cinnamon powder 
• 1/2 pomegranate 
• ½ cup warm water 
Instructions 
Easy and quick blend your ingredients in a blender. When your mixture begins to thicken add ½ cup of warm water. Blend again until it becomes smooth!!! 

Nutrition facts : about 202 kcal, 45 g of carbohydrates, 2g of fats and 2 g of proteins. 
Boost your immune system with energy , antioxidants, dietary fibers and other nutrients such as potassium, manganese, iron, copper, vitamins C and K . 

*Tip of the day 
 While the cold days of autumn start to settle in, try to keep yourself warm by adding banana or hot drinks like cocoa and tea on daily basis. Serve with pomegranate and cinnamon that have great antioxidant capacity and also give awesome flavour!!! 
Bibliography 
1. [Online] https://en.wikipedia.org/wiki/Pomegranate. 
2. Pomegranate Fruit as a Rich Source of Biologically Active Compounds. Sreeja Sreekumar, Hima Sithul, Parvathy Muraleedharan, Juberiya Mohammed Azeez, and Sreeja Sreeharshan. 2014, BioMed Research International.