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.

The Edible Mushrooms

Μια φωτογραφία που δημοσίευσε ο χρήστης Maria Ch4n (@nutriflavours) στις Φεβ 28, 2015, 4:06μμ PST

Mushrooms belong to macro-fungi which are grown worldwide. There are more than 14,000 species of mushrooms, and at least 2000 of them have various degrees of edibility, of which about 200 edible mushrooms are wild species (Chang, 1987, Chang, 2008 and Kalač, 2012).
 Chinese were the first to cultivate the Auricularia auricula in 600 AD and Lentinus edodes (shiitake) mushrooms between 1000 and 1100 AD, followed by Agaricus bisporus cultivation in France in 1600 and Pleurotus ostreatus species in USA in the year 1900 ( Chang, 2008). It was only over the past three to four decades, there had been a major development in mushroom biotechnology and breeding research and practical knowledge which led to the creation of a significant worldwide industry for edible mushroom cultivation ( Chang & Miles, 1989). Presently, the most worldwide cultivated edible mushroom is Agaricus bisporus (button mushroom) followed by Lentinus edodes (shiitake), Pleurotus spp (oyster mushrooms), Auricularia auricula (wood ear mushroom), Flamulina velutipes (winter mushroom), and Volvariella volvacea ( Chang, 1999). Statistical data from the Food and Agriculture Organization (FAO) of the United Nations  show that the total worldwide production of edible mushrooms is more than 7 million metric tons. China is the largest producer of edible mushrooms with two thirds of world production, followed by Italy and USA.
 Edible mushrooms have a peculiar umami taste. The umami taste makes the edible mushrooms palatable and adaptable in most food preparations. Umami is a pleasant savory taste which has been attributed mainly to the presence of sodium salts of glutamic and aspartic amino acids and 5′-nucleotides. It was widely investigated in recent years. 
Edible mushrooms with this special umami taste belong to the food group with exceptionally rich nutritive value in vegetable proteins, vitamins, minerals and chitin, while low in calories and fat (Ranogajec, Beluhan, & Šmit, 2010). Specific organoleptic characteristics of mushrooms and urge for a well-balanced diet led to a worldwide increase in consumption of edible mushrooms (Ranogajec et al., 2010 and Wasser, 2011). Edible mushrooms are not only rich sources of nutrients but also have been reported as therapeutic foods, useful in preventing diseases such as hypertension, hypercholesterolemia and cancer (Mallavadhani et al., 2006). Some of the recently identified and isolated compounds of edible mushrooms were found to have significant medical properties, such as immunomodulatory, cardiovascular, liver protective, anti-fibrotic, anti-inflammatory, anti-diabetic, anti-viral and antimicrobial activities (Mallavadhani et al., 2006, Ooi, 1999, Shlyakhovenko et al., 2006 and Wasser and Weis, 1999). (Yin Zhang, 2013)
 Mushrooms and mushroom extracts have traditionally been used as therapies for a wide variety of ailments, including allergy, arthritis, and other inflammatory disorders. However, more evidence is required on the mechanism by which mushrooms exert these effects.
 Findings from a study in Ireland, support existing evidence of the anti-inflammatory potential of mushroom extracts. (O'Callaghan YC1, 2015) 
A greater reduction in cancer risk associated with mushroom diet rich in fungus polysaccharides is generally accepted. (Xiaolong Shi, 2013) A study that was released in Bangladesh Journal of Pharmacology revealed that Pleurotus eous polysaccharides (PEP) suppress angiogenesis and induce apoptosis in MCF-7 human breast cancer cells. (Jin-Kai Xu, 2015)
 In recent years, there have been many reports of mushrooms as natural sources of bioactive compounds that have a broad range of biological activity, such as antibiotic, antiviral, antioxidant, antifouling, anti-inflammatory, cytotoxic, antimitotic activity and other health promoting benifits (Bhagavathy et al., 2011; Demirel et al., 2009, Plaza et al., 2010 and Willis et al., 2007). Among fungi, mushrooms are commonly eaten as food and have been shown to possess antimicrobial properties (Gao et al., 2005, Ishikawa et al., 2001, Turkoglu et al., 2007 and Willis et al., 2009). The potential of several species of macrofungi to be used as a good source of natural antibiotics and antioxidants and as a possible food supplement was previously reported by Kalyoncu, Oskay, Sağlam, Erdoğan, and Tamer (2010). Many researchers have identified the antimicrobial activity of different species of these fungi due to the presence of several bioactive compounds. 
The antimicrobial activity of mushrooms may be attributed to the presence of various bioactive secondary metabolites, volatile compounds, some phenols, gallic acids, free fatty acids and their derivatives (Bala et al., 2012 and Ramesh and Pattar, 2010). Thus, mushrooms producing these bioactive components could support applications in the food industry as an effective source of natural substances that could be used as preservatives in order to ensure food preservation and safety. (Rabin Gyawalia, 2014)
 Edible mushrooms in cooked or other processed forms are good dietary component for vegetarians and also suitable for diabetic and heart patients. (Yin Zhang, 2013) Analysis of U.S. food intake survey data reveals that mushrooms are associated with higher dietary quality. Mushrooms are a rare source of ergothioneine as well as selenium, fiber, and several other vitamins and minerals. Some preclinical and clinical studies suggest impacts of mushrooms on cognition, weight management, oral health, and cancer risk. Also, early sensory research suggests that mushrooms blended with meats and lower sodium dishes are well liked and may help to reduce intakes of red meat and salt without compromising taste. (Mary Jo Feeney4, 2014) 
Mushrooms have a unique nutrient composition: naturally low in calories, fat and cholesterol, they're the only source of vitamin D in the produce aisle, provide B vitamins , including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates and also B vitamins play an important role in the nervous system .
 (htt) In addition mushrooms are a source of important minerals such as: 
• selenium that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging. It also has been found to be important for the immune system and fertility in men. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle and provide 8-22 mcg per serving. This is good news for vegetarians, whose sources of selenium are limited.
 • Ergothioneine is a naturally occurring antioxidant that also may help protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per serving of white, portabella or crimini mushrooms.
 • Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy.
 • Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly2. Mushrooms have 98-376 mg of potassium per 84 gram serving, which is 3-11 percent of the Daily Value.
 In numerous of mushroom species have found beta-glucans, which have shown marked immunity-stimulating effects, contribute to resistance against allergies and may also participate in physiological processes related to the metabolism of fats and sugars in the human body. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective. (htt1) 
All these features make the edible mushroom an excellent food source for human. (Yin Zhang, 2013) Mushrooms are hearty and filling. Preliminary research suggests increasing intake of low-energy-density foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-density foods, like lean ground beef, can be an effective method for reducing daily energy and fat intake while still feeling full and satiated after the meal. 
Like all fruits and vegetables, mushrooms are naturally gluten free, and make a delicious and nutritious addition to a gluten-free diet. (htt1) 

 Here you can find some cooking ideas for delicious mushrooms: 
• Sauté with olive oil, chopped onion, herbs ( such as parsley, oregano) and a sense of balsamic vinegar or wine.
 • Soup with vegetables/meat/chicken/light crème and herbs of your choice. 
• Vegetable casserole/frittata.
 • Rice/pasta/fajita/tortillas/burritos/pizza/omelette with peppers.
 • Salads with Legumes (beans/lentils/hummus),avocado/olive oil/olives ,vegetables(such as tomato/lettuce).
 • Veggie Souvlaki (grilled mushrooms skewers with peppers/tomato).
• Tart with caramelized onion and cheese.
 • Pies (mushroom pie, chicken pie, veggie pie). 
• Brie puff pastry bites with sauté mushrooms.
 • Stuffed with tomato/mozzarella/spinach/oregano/herbs/peppers/turkey-chicken/olive oil. 
• Sauté in your sandwich or on toasted whole wheat bread.

Before assuming any wild mushroom is edible, it should be identified. Some mushrooms that are edible for most people can cause allergic reactions in some individuals, and old or improperly stored specimens can cause food poisoning. Great care should therefore be taken when eating any fungus for the first time, and only small quantities should be consumed in case of individual allergies. Deadly poisonous mushrooms that are frequently confused with edible mushrooms and responsible for many fatal poisonings include several species of the Amanita genus, in particular, Amanita phalloides, the death cap. It is therefore better to eat only a few, easily recognizable, species, than to experiment indiscriminately. (htt2) 

 Bibliography 

(n.d.). Retrieved from http://www.mushroomhealthsummit.com/ 
(n.d.). Retrieved from http://www.mushroominfo.com/benefits/ 
(n.d.). Retrieved from http://en.wikipedia.org/wiki/Edible_mushroom 

Jin-Kai Xu, Q.-G. Y.-L.-C. (2015). Pleurotus eous polysaccharides suppress angiogenesis and induce apoptosis via ROS-dependent JNK activation and mitochondrial mediated mechanisms in MCF-7 human breast cancer cells. Bangladesh Journal of Pharmacology .

 Mary Jo Feeney4, *. J.-L.-T. (2014). Mushrooms and Health Summit Proceedings. Journal of Nutrition . 

O'Callaghan YC1, O. N. (2015). Anti-Inflammatory Effects of Wild Irish Mushroom Extracts in RAW264.7 Mouse Macrophage Cells. Journal of Medicinal Food , 202-7. 

Rabin Gyawalia, b. ,. (2014). Natural products as antimicrobial agents. Food Control , 412–429. 

Xiaolong Shi, Y. Z. (2013). ROS-Dependent Mitochondria Molecular Mechanisms Underlying Antitumor Activity of Pleurotus abalonus Acidic Polysaccharides in Human Breast Cancer MCF-7 Cells. plosone . 

Yin Zhang, C. V. (2013). Recent developments on umami ingredients of edible mushrooms – A review. Trends in Food Science & Technology , 78–92.