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.

Τετάρτη 9 Σεπτεμβρίου 2015

Fruit-Cream Cheese Crackers


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.

Τρίτη 1 Σεπτεμβρίου 2015

The Salmon Break!


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! 

Παρασκευή 28 Αυγούστου 2015

Healthy Breakfast with Blackberries And Figs


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.

Κυριακή 31 Μαΐου 2015

7 Health Benefits of Mulberries


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.