All about Dates

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Δεκ 10, 2015, 4:55πμ PST

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.

Pomegranate-Sweet Potato Salad!

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Νοέ 4, 2015, 9:52πμ PST

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.

Arbutus unedo-Strawberry Tree

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Νοέ 3, 2015, 9:12πμ PST

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.

Flavored hot Cocoa

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Οκτ 14, 2015, 1:21μμ PDT

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.

One Version of Exception

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Σεπ 18, 2015, 12:16πμ PDT

Tip of the day 
"Nature provides exceptions to every rule."
-Margaret Fuller

Fruit-Cream Cheese Crackers

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Σεπ 9, 2015, 9:51πμ PDT

Ingredients 
 2 Whole grain crackers 
 1 tablespoon light cream cheese 
 Fresh Blackberries 
 A few slices of apple 

Preparation 
 1. Spread the cream cheese on the crackers. 
 2. Place the blackberries with the slices of apple or any fruit combination of your taste on top. 
 3. Enjoy your snack  

Nutritional facts : approximately 130 kcal, 2,8g of protein, 3,3 g of fat (1,8 saturated fat), 19,5 g of Carbohydrates( 1,3g Sugars and 2,8 Fiber), 290 mg of Sodium and 47 mg Calcium . 


Tip of the day 
Try to organise your daily meals in at least 5 meals (3 main ,2 snacks) and consume each at the same time every day.

The Salmon Break!

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Σεπ 1, 2015, 9:10πμ PDT

Ingredients  
• 1 baked salmon fillet with orange juice, paprika, mustard and honey 
• Lettuce 
• 1 small purple Onion, sliced 
• 1 pinch salt and pepper 
• 1 tsp olive oil 
• 1 slice of mixed seed bread 
• greek yogurt 2 % 
• dill 
• lemon juice 

Tip of the day

Enjoy the little things in life and have a great and productive month! 

Healthy Breakfast with Blackberries And Figs

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Αύγ 28, 2015, 4:51πμ PDT

Ingredients 

 1 cup 2% fat Greek yogurt 
 3 tbsp rolled oats 
 Fresh Blackberries 
 2 ripe Kadota figs, sliced 
 1 tsp whole wheat tahini 
 1 tsp honey 
 Cinammon 

Preparation 

1. Put your yogurt into a bowl. 
2. Sprinkle on the rolled oats with cinammon.
3. Add tahini. 
4. Add the black raspberries and figs on top. 
5. Drizzle with honey. 
6. Smaklig måltid! Enjoy your meal :)

 Nutritional facts per serving : approximately 330kcal,11g of protein, 7.8 g of fat and 52 g of Carbohydrates. 
This bowl contains high ORAC value antioxidant foods and provides you with a great amount of calcium, fiber, high biological value proteins, good fat (omega-6 fatty acids), anthocyanins (most prominent among the flavonoids ), ellagic acid, vitamin A, vitamin E ,vitamin C and vitamin B6. 

Tip of the day 

Try to add foods like berries and pomegranate in your daily plate because they are sources of high amount of ellagic acid, which is beneficial to our health. Some of its great health benefits are that it helps prevent cancer, kills cancer cells and also has anti-bacterial activity.

7 Health Benefits of Mulberries

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάι 31, 2015, 6:49πμ PDT

Morus alba, known as white mulberry, is a short-lived, fast-growing, small to medium sized mulberry tree, which grows to 10–20 m tall. The species is native to northern China, and is widely cultivated and naturalized elsewhere. The white mulberry is widely cultivated to feed the silkworms employed in the commercial production of silk. Nowadays, the powdered leaves are most commonly used for medicine. Mulberries are delicious and nutritious. The fruit can be used for food, either raw or cooked. (htt8)

Nutritional value 

M. alba L. (white mulberry) contains an appreciable amount of proteins, carbohydrates, fats, fibers, mineral contents and some vitamins or their precursors. Srivastava et al., (2006) studied the nutritional composition of mulberry leaves and reported on dry weight basis that it contains 15.31–30.91% protein, 2.09–7.92% fat, 9.9–13.85% crude fiber, 27.60–43.6% neutral dietary fiber (NDF) and 11.3–17.24% ash contents. Proteins of mulberry leaves are of high quality and used with wheat flour to make parathas in the sub-continent. Supplementation of mulberry powder also improves storage stability of wheat up to two months. Ascorbic acid, β-carotenes, iron, zinc, calcium, phosphorous and magnesium are present in substantial amounts . 
Chemistry of mulberry leaves also provides evidences that it certainly contains some additional therapeutic agents such as Moran 20K and 1-deoxynojirimycin (DNJ) against diabetes mellitus while Isoprene-substituted flavanones such as kuwanon G and kuwanon C as antimicrobial agent. 
The fruit is also of significance importance and presence of essential fatty acids has already proved its nutraceuticals worth. It also holds medicinal worth due to presence of active ingredients with notable therapeutic potential. (Masood Sadiq Butt a, 2008) 

 7 Health Benefits of Mulberries: 

1. Antioxidant potential and oxidative stress 
Flavonoids are a large group of polyphenolic compounds ubiquitous in fruits, vegetables, and herbs. They have attracted much attention due to their potential antioxidant properties and probable role in the prevention of oxidative stress–associated diseases including atherosclerosis. Quercetin, a major representative of the flavonol group of flavonoids, was shown to have strong inhibitory effects on oxidative modification of human LDL in vitro. Mulberry (Morus alba L.) showed relatively high antioxidant activity, and the highest activity was observed in the LDL oxidation assay. Previous studies on the constituents of mulberry leaves identified quercetin 3-glucoside (Q3G) (isoquercitrin) and kaempferol 3-glucoside (astragalin) as the main flavonoids . Recently has been found that antioxidant activity of mulberry leaves can be attributed mainly to quercetin 3-(6-malonylglucoside) (Q3MG) , the most abundant flavonol glycoside in mulberry leaves, even greater than that of onions , which are considered to be one of the richest sources of quercetin . (Byambaa Enkhmaa, 2005) 
2. Antimicrobial spectrum 
Rich chemistry of Mulberry extracts provides antimicrobial potential against harmful microorganisms. Mulberry leaves contain kuwanon C, mulberrofuran G and albanol B all shown strong antibacterial activity with minimum inhibitory concentrations. 
3. Atherosclerosis 
M. alba leaves extracts are important in stopping atherosclerosis as they inhibit oxidative modification of LDL. 
4. Diabetes mellitus 
Diabetes mellitus in general is a syndrome characterized by high blood sugar and altered insulin metabolism. Mulberry leaves are also used in combination with other herbs and hold positive impact against diabetes mellitus. Mulberry leaves and their components hold some interesting mechanism of action regarding their antidiabetic potential. They reduce the blood glucose by increasing the insulin concentrations indicating that they have insulinotropic properties. On the other hand, its antioxidant potential can yield protection against complications of diabetes mellitus. 
5. Immunonutrition and cancer 
Immunonutrition has dual role to play, one in prevention of maladies by bringing balance to immune system and other to cure after onset of disorders such as cancer. Some natural products have the potential to act as immune boosters and M. alba as rich in flavonoids and anthocyanins can play important role in the concepts of immunonutrition. 
6. Neuroprotective functions 
There are some evidences that it provides protection against cerebral ischemia. Furthermore, utilization of mulberry leaves reduces the risk of Alzheimer's disease. (Masood Sadiq Butt a, 2008) 
7. Skin tone 
Studies have shown that mulberries may have skin whitening abilities. 

Tip of the day

Try to: 
• Make mulberry jam and spread on your daily whole wheat bread for breakfast. 
• Add mulberries fresh or frozen in your salad, yogurt or smoothie. 
• Combine them with cheese. 

Pregnancy and breast-feeding: Not enough is known about the use of white mulberry during pregnancy and breast-feeding. Stay on the safe side and avoid use. (htt9) 

 Bibliography

• (n.d.). Retrieved from http://en.wikipedia.org/wiki/Morus_alba 
• (n.d.). Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-1250-white%20mulberry.aspx?activeingredientid=1250&activeingredientname=white%20mulberry 
• Byambaa Enkhmaa, K. S. (2005). Mulberry (Morus alba L.) Leaves and Their Major Flavonol Quercetin 3-(6-Malonylglucoside) Attenuate Atherosclerotic Lesion Development in LDL Receptor–Deficient Mice1. J. Nutr , 729-734. 
• Masood Sadiq Butt a, A. N. (2008). Morus alba L. nature's functional tonic. Trends in Food Science & Technology , 505–512.

Pre-workout Smoothie

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάι 20, 2015, 9:01πμ PDT

Ingredients:
• 1 medium banana, peeled and sliced
• 1 tsp cocoa (unsweetened)
• 200 ml almond milk 

 Mix in a blender and serve 

Nutrition facts : about 159 kcal, 34 g of carbohydrates, 3 g of fats and 2 g of proteins.
Homemade vitamin-packed smoothie is the perfect snack on the go! It provides you with energy, vitamins, calcium and helps you get hydrated!

*Tip of the day 
 Smoothie is a good pre-workout meal choice because it is easily and quickly digestible.

Sauteed Mushrooms with Spinach and Avocado Greek Salad

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Απρ 16, 2015, 12:19μμ PDT

Ingredients

For the Sauteed mushrooms with Spinach 
• 1 cup fresh portobello 
• 1 cup spinach 
• 1/2 tsp parsley 
• Freshly ground black pepper 
• 1 pinch of salt 
• 1 tsp balsamic vinegar 

For the Avocado Greek Salad 
• ½ small onion 
• 1 small tomato 
• 30 gr Feta cheese 
• ½ tsp parsley 
• ½ avocado 

Preparation 
1. Heat your mushrooms in a non-stick skillet. 
2. Then place in all your other ingredients. 
3. After 10 minutes remove. 
4. Meanwhile cut the avocado in half and add all the other salad ingredients in. 
5. Enjoy  

Nutrition Facts : Calories per serving about 295 kcal, 10,5 g of proteins, 20,5 g of fats and 25 g carbohydrates and 25mg Cholesterol. 
This plate is good source of Dietary Fibers, Vitamin A, Vitamin C , Folate ,Calcium and non-heme Iron. 

*Tip of the day 

Allium vegetables like onion, garlic, chives, scallion, shallot, and leek, have beneficial effects on human health (improving mood and maintaining the health of skin and hair) and are important in the prevention of cancer. They have been studied extensively in relation to cancer, especially stomach and colorectal cancers. 
Include onions in your everyday plate or salad (raw, sautéed, roasted, grilled or caramelized). Onions add flavor to your dish without adding extra calories, fat or sodium.

Greek Easter Tsoureki (light version)

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Απρ 12, 2015, 9:54πμ PDT

Recipe Ingredients for Greek Tsoureki ( light version )

1. 2 eggs 
2. 1 Egg yolk 
3. 1 Tbs sugar 
4. 2 Tbs water 
5. 2/3 cups sugar 
6. 1/3 cup soft margarine 
7. 1 tsp. vanilla 
8. 1 Tsp mahlepi or aniseed 
9. 1 Tsp masticha 
10. 1 1/3 cup of milk 1,5 % fat 
11. 4 cups for all purposes flour 
12. 1 Pinch of salt 
13. 1 Packet yeast 

 Make sure that all your ingredients are at room temperature!!!

 Preparation 

 1. Firstly, combine in a large bowl with your mixer (medium speed) the milk, the 2 eggs, the yeast, a pinch of salt, the margarine and the sugar.
 2. When your ingredients are homogenized put in the half amount of the all purpose flour, the vanilla, the aniseed or mahlepi (or both), the masticha and mix well with the mixer (with hook) . After they are mixed all together put the rest flour and make an emulsion and smooth dough
3. Next step cover the dough with a cloth, and set aside in a warm, draft-free place to rise until doubled in bulk, about two hours.
4. After 2 hours push down the dough and create 8-9 balls (you may need a little bit more flour to knead if your dough is sticky). With the 8 balls make 8 sticks and after that make braids. You can do 2 tsourekia with 3 sticks and the other one with 2 or you can make a 6-stick tsoureki and another one with 2 sticks and of course you can connect the 2 edges of your braid to create wreaths.( If you want to place a red boiled egg that’s the right time)
5. Transfer your braids or your wreaths to a baking sheet with a parchment paper, cover again with a cloth, and set aside in a warm place, about an hour.
6. One hour after beat together the egg yolk, the 1 tbsp of sugar and the 2 tbsp of water and brush gently over tsoureki loaves. If you wish sprinkle slivered almonds or truffle on.
7. Bake for about 20-25 minutes, in well preheated oven, to 170°C conventional with Fan, until golden brown. Remove and cool on racks. :)

Nutrition facts per serving (30g) : about 125 kcal, 20 g of carbohydrates, 4 g of fats and 2g of proteins.

Tsoureki is well known as Easter bread and probably comes from the Turkish word çörek. It is based on milk, flour, eggs, sugar, yeast, butter, and a flavoring which can be mahlepi, Chian mastic, vanilla, cardamom, aniseed or a combination of them.
The word tsoureki refers not only to the Easter batches, but to the traditionally sweet bread that's made under most circumstances. The bread is symbolic because it represents the Resurrection of Christ, as the flour comes alive and transformed into bread.
On Holy Saturday, Easter breads and red eggs are placed in baskets and then they are taken to church to be blessed. Some of them will be given as gift to godparents from children. In earlier times the newly married women also offered Easter bread to their parents in law.
Since Easter Monday is associated with funerary customs, it is common for people to visit the cemeteries and place red eggs, Easter breads and cookies on the graves. The departed can thus share in family joys.

*Tip of the day 

“Cooking is an art and patience a virtue...Careful shopping, fresh ingredients and an unhurried approach are nearly all you need. There is one more thing - love. Love for food and love for those you invite to your table. With a combination of these things you can be an artist - not perhaps in the representational style of a Dutch master, but rather more like Gauguin, the naïve, or Van Gogh, the impressionist. Plates or pictures of sunshine taste of happiness and love.” - Keith Floyd

The Veggie Rice

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Απρ 7, 2015, 12:38μμ PDT

Ingredients 

• 1 cup short-grain white rice 
• 2 tablespoons extra-virgin olive oil
• 1 onion, thinly sliced 
• 2-3 fresh green onions 
• 1 small dried red chili pepper 
• 1 red sweet pepper 
• 1 green pepper 
• 2 medium zucchini, thinly sliced 
• 1 cup fresh mushrooms 
• 1 teaspoon sweet paprika 
• 1/2 teaspoon salt 
• 1/4 teaspoon freshly ground pepper 
• 2 tablespoons low fat yogurt, for garnish 

Preparation 

1. Rinse the rice until the water runs clear. 
2. Add the rice to a large pot with 4-5 cups more water than rice. 
3. Bring rice to boil then reduce to simmer for about 20’-25’. 
4. When your rice is about to be ready switch off, remove from heat and drain. 
5. Heat your oil in a non-stick skillet (pan) and put firstly the onion and your peppers to caramelise. 
6. Then place all the other ingredients (green onions /mushrooms /zucchini / s&p /paprika) with 1/3 cup of water and reduce to simmer. 
7. After 10’ place in your rice and leave for about 3’, blend them together and serve. 

 Calories per serving (2/3 cup)--> 310 kcal, 8 g of proteins, 15 g of fats and 35 g carbohydrates. 

 This plate fills your day with energy and Vitamins such as A,D,E,K, C and Vitamin B complex .

*Tip of the day 

Bacillus cereus is an aerobic spore-forming bacterium that is commonly found in soil, on vegetables, and in many raw and processed foods. B. cereus food poisoning may occur when foods are prepared and held without adequate refrigeration for several hours before serving, with B. cereus reaching >10⁶ cells/g.
 Foods incriminated in past outbreaks include cooked meat and vegetables, boiled or fried rice, vanilla sauce, custards, soups, and raw vegetable sprouts. 

 • Always remove the rice from heat when it has been cooked and serve as soon as possible! 

 Bibliography 

 (n.d.). Retrieved from http://www.fda.gov/

Strawberry-Avocado Salad

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Απρ 3, 2015, 3:51μμ PDT

Ingredients

 For the Salad 
• 1 cup raw spinach
• 1 cup lettuce 
• 4 strawberries 
• ¼ avocado 

For the Dressing 
• 3 tbsp low fat yogurt 
• ½ tsp honey 
• 1 tsp balsamic vinegar 
• 1 strawberry, chopped 

Preparation 
1. Mix all your salad ingredients. 
2. Combine all the dressing ingredients and pour into your salad. 
3. Enjoy  

Nutrition facts : about 135 kcal, 25 g of carbohydrates, 8,25 g of fats and 6g of proteins. This salad provides you with a great amount of dietary fibers, calcium and vitamins(A , C, K and folic acid) . 

Let’s have a little talk about Strawberries  

Strawberries are important fruit in the Mediterranean diet because of their high content of essential nutrients such as vitamins (ascorbic acid and folic acid) and beneficial phytochemicals (ellagic acid, anthocyanins, quercetin, and catechin) , which have been highly ranked among dietary sources of polyphenols and antioxidant capacity . 
Emerging research provides substantial evidence to classify strawberries as a functional food with several preventive and therapeutic health benefits. 
Findings from José M. Alvarez-Suarez et al. study support that strawberries consumption improves plasma lipids profile, biomarkers of antioxidant status, antihemolytic defenses and platelet function in healthy subjects , encouraging further evaluation on a population with higher cardiovascular disease risk. 
Furthermore in Basu A. et al. study is mentioned that controlled feeding studies have identified the ability of strawberries to attenuate high-fat diet induced postprandial oxidative stress and inflammation, or postprandial hyperglycemia, or hyperlipidemia in subjects with cardiovascular risk factors. 
It should however be noted that these bioactive factors can be significantly affected by differences in strawberry cultivars, agricultural practices, storage, and processing methods. 


*Tip of the day

 Try to eat more Fresh and Seasonally fruit and vegetables! 

 Bibliography

•  Basu A, N. A. (2014). Strawberry as a functional food: an evidence-based review. Crit Rev Food Sci Nutr. , 790-806.
• José M. Alvarez-Suarez, F. G.-P.-B. (2014). One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. JNB , 289–294.

Banana-Choco-Strawberry Bar

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Απρ 1, 2015, 10:51πμ PDT

Ingredients for 12 pieces 
• 1 cup rolled oats 
• ½ cup whole grain corn flakes 
• 12 raw unsalted almonds, loosely chopped 
• 12 raw unsalted walnuts, loosely chopped 
• 4-5 pieces dark chocolate (plain chocolate), chopped 
• 1 medium banana, mashed 
• 2 strawberries, chopped
Parchment or baking paper 

 Preparation 
1 Preheat your oven to 180 degrees C. 
2 Blend your ingredients. Once thoroughly mixed, transfer to a baking sheet with parchment paper. Press down until uniformly flattened. 
3 Bake them in for about 25 '-30’. 
4 After they are baked, chop into 10-12 bars and let them cool down for about 20’ and then remove. 
5 Store in an airtight container for up to a few days.

 Calories per piece  about 140-150 kcal, 25 g of carbohydrates , 4 g of proteins, 5 g of fats. This bar is an excellent source of good fats (Omega-3 fatty), dietary fibers, Vitamins ( C, B6,E) , Iron, Potassium, manganese, magnesium and copper . 

*Tip of the day 
This healthy bar and yogurt is the perfect combination 

Garden Salad

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 30, 2015, 4:49μμ PDT

Ingredients: 
• Arugula 
• grilled vegetables( zucchini, aubergine, fresh green beans, asparagus) 
• lettuce 
• chard 
• endive 
• sun-dried tomatoes 
• parmesan 
• caper 
• rosemary 
• balsamic vinegar 
• olive oil 
• freshly ground black pepper 

 Nutrition facts : about 350 kcal, 15 g of carbohydrates, 25 g of fats, 21 g of proteins, 243 mg Ca ,360 mg Phosphorus. Is an antioxidant salad with great amounts of Vitamins (A, D, Ε, Κ, C, B12, B2, B5, B6, folic acid ) , flavonoids, manganese, magnesium , phosphorus, potassium, zinc and dietary fibers. Because of the sun-dried tomatoes, the parmesan, the capre and the balsamic vinegar this salad has also increased amount of Sodium (Natrium) , so be aware of if you are dealing with hypertension problems or you are avoiding salt in any case . 

*Tip of the day 
Choose to consume products that are fresh, or frozen or foods that have not had salt added in processing 

Avocado Salad

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 27, 2015, 7:41πμ PDT

Ingredients
 • ¼ medium avocado
 • 2 boiled egg whites
 • 1 medium tomato
 • 1 cup lettuce
 • 1 cup fresh spinach
 • 40-50 g light Myzithra (Greek cheese)
 • Freshly ground black pepper 
 • 1 tbsp balsamic vinegar

This salad provides you with 262 kcal, 16 g of Carbohydrates, 18 g of Proteins and 13 g of Fats. Is an excellent source of dietary fibers, vitamin A, lycopene, vitamin C, vitamin K, vitamin E, vitamin B complex , flavonoids and calcium. 

Enjoy the antioxidant properties of this salad and serve with 1 slice of whole wheat bread 

*Tip of the day.
 Make the half plate of your two main everyday meals vegetables 

Hello Salmon

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 25, 2015, 4:06μμ PDT

"My name was Salmon, like the fish": P Every time I end up with a salmon (always fresh) I recall this quote from The Lovely Bones by Alice Sebold!

3 Salmon Fillets

Ingredients For the Left and the Mid Salmon :

•  The juice of one lemon
•  1 tablespoon of mustard
•  1/2 teaspoon salt
•  Freshly ground black pepper
•  Fresh parsley

Ingredients For the Right one:

• The juice of one small orange
• 1 tablespoon of mustard
• 1/2 teaspoon of redpepper
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1 teaspoon of honey
• Fresh dill

Preparation 

1. Preheat your oven to 200-220 degrees C.
2. Blend your ingredients and spread them on salmons.
3. Bake them in an aluminum foil until your salmons are cooked through for about 35'.

Calories per serving 120g-130g cooked ~ 220kcal,23g of protein,17 g fat full of ω-3 fatty acids and vitamin D!!!!!!! 

Serve with sauce of yogurt,lemon juice,avocado and dill and of course with salad :)

*Tip of the day 

Try to avoid adding oils or butter on salmon because is too fatty and in its taste!!!!

Sardines & Lentil Salad

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 21, 2015, 9:51πμ PDT

Ingredients for Two

For the Sardines

• 18 small sardines
• The juice of one lemon 
• 1 teaspoon oregano 
• 1 teaspoon parsley 
• 1 tablespoon of olive oil 
• Freshly ground black pepper 
• 1 pinch of salt 
• 1 cup of water 

Optionally at the end add ¼ cup of white wine. 

For the Lentils 
• 1 cup lentils 
• Water 
• ½ bay leaf 
• 1/3 teaspoon salt

 For salad dressing 
• 5-6 Olives 
• Peppers/Tomato
• Onion 
• Oregano
• Freshly ground black pepper
• 1 pinch of salt 
• Vinegar

Preparation 

For the lentils 

1. Rinse your lentils well and drain them.
2. Place them in a pot and cover with water, bring to a boil.
3. After 10’ remove the boiled water and renew it with warm, add ½ bay leaf and 1/3 tsp of salt and reduce to simmer. Check them after 10’-15’ minutes.
4. Drain them and let them cool.
5. Once cooled add all the other ingredients for the dressing salad. 

During the cooling you can cook your Sardines 

For the Sardines 
1. Add olive oil in a pot. When the oil is warm enough (not hot) put your small sardines, the lemon juice, the water and dredge them with pepper, oregano, parsley and salt. Cook for 10 minutes. 
2. After 10’ add at the end ¼ cup of white wine and cook for a further 4’-5’. 

Calories per serving (8-9 sardines + 1/2 cup of lentil-salad): 415 kcal, 33 g of proteins, 18 g of fats and 25 g carbohydrates. 
This plate is an excellent source of high quality proteins, good fats (Omega-3 fatty), Iron, Phosphorus, Calcium, Folate and Vitamin B12, D, E and C.

 *Tip of the day 
Combine sources of Vitamin C such as lemon, peppers ,orange with your legumes/meat/fish to increase the Iron absorption.

Quick & Easy Bananasnack

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 20, 2015, 2:25πμ PDT

Ingredients:
• 1 medium banana, peeled and sliced  
• 1 tsp tahini or peanut butter 
• 1/2 tsp raisins or berries 
• 1/2 tsp cocoa or cinnamon powder 

Easy and quick spread each banana slice with your tahini. On the top of the banana slices place some raisins and at last sprinkle cocoa powder on them.

Nutrition facts : about 185 kcal, 30 g of carbohydrates, 5g of fats (mainly unsaturated or good fats) and 3,7 g of proteins. 
Fill your day with energy , antioxidants, dietary fibers and other nutrients such as potassium, magnesium, calcium, iron, vitamins like A,B,C,E and Omega-6 fatty acids (ω-6 fatty acids). 

*Tip of the day 
Combine banana with food sources of good fats and proteins (like almonds, walnuts, linseeds, tahini or yogurt) to reduce its glycemic index.

Seafood with Veggies

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 9, 2015, 2:23μμ PDT

Ingredients for Two 
• 300g of boneless Alaska polock fillets (hake fillets)
• 100 g Calamari or Squid
• 2-3 thinly sliced peppers 
• 1 red onion thinly sliced 
• 1 tablespoon of olive oil
• Freshly ground black pepper

 Herb Dressing 
• 1 garlic clove 
• The juice of one lemon
• 1 tbsp of mustard

*Optionally at the end add a shot of white wine or ouzo. 

Preparation
1. Wash out the fillets and the squids(calamari) 
2. Place them into a non-stick skillet with ½ cup of water for about 8’ to 10’ minutes. After you have flipped them over twice and are boiled, throw out the water and remove the fillets and the squids. 
3. Keep the pan warm and add 1 tbsp of olive oil and next the onions with the peppers.
4. Meanwhile brush the fillets and the squids with the mustard, garlic and lemon juice. 
5. When onions and peppers are caramelized add gently the fillets/squids, sprinkle with pepper and other herbs you prefer and sauté them for about 5’. 
6. Serve with whole wheat bread and always with fresh salad  ! 

Calories per serving (120 g cooked fillet + 50 g cooked calamari + 1.5 teaspoon of olive oil + the veggies) 231 kcal , 30 g of proteins , 9 g of fats and 6 g of carbohydrates. 
This plate fuels are body with high quality protein, good fats (Omega-3 fatty acids which are known for their ability to control blood clotting , to build cell membranes in the brain, to protect against heart disease and perhaps stroke and are also associated with many other health benefits) phosphorus and Vitamins such as Vitamin B12, A, D, K, E and C.

4 + 1 Benefits of Walnuts

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Μάρ 4, 2015, 12:01μμ PST

A walnut is the nut of any tree of the genus Juglans (Family Juglandaceae), particularly the Persian or English walnut, Juglans regia. (htt3) 
A single serving (1 ounce, 28.5g of walnuts, 12-14 halves) includes 190 kcal,18g of Fats (from which 2.5g are Mono Fat,13g are Poly Fat and 2.5g are ALA),4g of Proteins and 4g of Carbohydrates(1.9g Dietary Fiber). (htt4) 
Here are 5 health benefits of walnuts that are supported by scientific research: 

1. A powerful shield against Cancer 
"Several animal studies show that including walnuts in the diet slows or prevents the growth of breast and prostate cancers. The addition of walnuts to your plate is a good cancer preventive measure.” - Lauri Byerley, PhD, LSU Health New Orleans (htt5)
 Walnuts (English walnuts or Juglans regia) have multiple ingredients that individually have been shown to have benefit for cancer prevention or suppression of growth of existing cancer. These ingredients in a single serving (1 ounce, 28.5g of walnuts) include: the highest amount of omega 3 fatty acid of any nut (2.5 g), polyphenols mostly anthocyanidins (0.8 mg) and proanthocyanidin (about 19 mg) and other antioxidants including vitamin A (6 IU), melatonin (3.5 ng/g ) which is a hormone and antioxidant, gamma-tocopherol (5.9 mg), one of several types of vitamin E compounds, β-carotene (3 µg) and ellagic acid monomers , phytosterols (18.3 mg/100 g) ,plant compounds known to help lower blood cholesterol and dietary fiber (1.9 g). (Hardman, 2014) Walnuts are also an excellent source of copper and manganese, and a good source of magnesium. (htt5)

 2-3. Cardiovascular Health and Diabetes 
The benefits of reducing dietary saturated fat in favour of unsaturated fats have been known for some time and are linked to reductions in risk factors of coronary heart disease, and possibly also type 2 diabetes, by influencing insulin action. A 2010 study named “Health benefits of walnut consumption” has shown that including 30 g/day walnuts in a low fat diet (30% energy from fat) produced favourable shifts in cholesterol levels in people with type 2 diabetes. In a 12-month trial it was also shown a place for walnuts in weight management, with outcomes pending publication. Weight loss and cholesterol change are 'whole of diet' effects, but walnuts were shown to substantially influence the dietary fat profile which in turn affects outcomes. The consumption of walnuts has been shown to increase the antioxidant capacity of blood which may afford a further protection against disease elements. (Tapsell, 2010) Also the results from another study named “Walnut consumption is associated with lower risk of type 2 diabetes in women” suggest that higher walnut consumption is associated with a significantly lower risk of type 2 diabetes in women. (Pan A, 2013) Moreover, findings of a 2014 meta-analysis provide consistent evidence that walnut-enhanced diet intake reduces the CVD risk factors. (Jin Sook Kwak, 2014) 

 4. Weight Management 
There is evidence that Mediterranean diets with a high proportion of olive oil and nuts can be effective for weight management and prevention of cardiovascular disease. (Austel A1, 2015) Therefore, a 2014 study shows that the regular consumption (approximately one handful daily) of nuts over the long term, as a replacement to less healthful foods, can be incorporated as a component of a healthy diet for the prevention of obesity and type 2 diabetes. (Jackson CL1, 2014)

 5. Brain Health 
English walnuts (Juglans regia L.) are rich in numerous phytochemicals, including high amounts of polyunsaturated fatty acids, and offer potential benefits to brain health. Polyphenolic compounds found in walnuts not only reduce the oxidant and inflammatory load on brain cells but also improve interneuronal signaling, increase neurogenesis, and enhance sequestration of insoluble toxic protein aggregates (Poulose SM1, 2014). Additionally findings of a 2014 study, suggest that dietary supplementation with walnuts may have a beneficial effect in reducing the risk, delaying the onset, or slowing the progression of, or preventing Alzheimer's disease (AD). (Muthaiyah B1, 2014) 


Describing the benefits of walnut consumption means focusing on the whole food, with all its synergistic attributes, and distilling the effects in the context of a whole diet. From a range of research perspectives, walnuts have proven to be a nutritionally valuable food. (Tapsell, 2010) 
 It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized. Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. (htt6) 

 Bibliography

• (n.d.). Ανάκτηση από http://en.wikipedia.org/wiki/Walnut
• (n.d.). Ανάκτηση από http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes 
• (n.d.). Ανάκτηση από http://www.aicr.org/ 
• (n.d.). Ανάκτηση από http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx 
• Austel A1, R. C. (2015). Weight loss with a modified Mediterranean-type diet using fat modification: a randomized controlled trial. Eur J Clin Nutr. 
• Hardman, W. E. (2014). Diet components can suppress inflammation and reduce cancer risk. Nutr Res Pract. , 233-240. 
• Jackson CL1, H. F. (2014). Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 
• Jin Sook Kwak, 1. M. (2014). The effect of walnut (Juglans regia L.) intake on improvement of blood lipid levels and vascular health: A meta-analysis. J Nutr Health. , 236-246. 
• Muthaiyah B1, E. M. (2014). Dietary supplementation of walnuts improves memory deficits and learning skills in transgenic mouse model of Alzheimer's disease. J Alzheimers Dis . 
• Pan A, S. Q. (2013). Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. , 512-8. 
• Poulose SM1, M. M.-H. (2014). Role of walnuts in maintaining brain health with age. J Nutr.
• Tapsell, L. (2010). Health benefits of walnut consumption. 409-416.