recipe book - kırıkkale il millî eğitim müdürlüğü

RECIPE BOOK
PORTUGAL
TURKEY
COMENIUS REGIO PROJECT - PORTUGAL - TURKEY 2013’15
CONTRATO N.º 2013-1-TR1-COM13-48782 2
1
“Health4life” – Programme Comenius Regio Partnership
(contract n.º 2013-1-TR1-COM13-48782 2)
Partners:
Portugal
Município de Santa Maria da Feira
Agrupamento de Escolas Coelho e Castro
Lourocoop – Cooperativa de Consumo, CRL.
Turkey
Kırıkkale Milli Eğitim Müdürlüğü
Türk Metal Mustafa Özbek İlkokulu
Mehmet Varlıoğlu Ortaokulu
Kırıkkale Gençlik Hizmetleri ve Spor İl Müdürlüğü
Kırıkkale Üniversitesi Sağlık Bilimleri Fakültesi
Website: http://www.h4life.net/
Edition – September 2014
Editor –
Warning
“This Project has been funded with support from the European Commision.
This publication reflects the views only of the author, and the Commission
cannot be held responsible for any use which may be made of the information
contained therein. “ Kırıkkale Province Directorate of National Education and
Município de Santa Maria da Feira
In this book, there is also information that is solely for informational purposes.
IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. The author nor
publisher take responsibility for any possible consequences from any
treatment, procedure, exercise, dietary modification, action or application of
medication which results from reading or following the information contained
in this information.
Images are the responsibility of each country involved.
The images and recipes were obtained from internet, on the behalf of the
project, supported by Life Long Learning Programme, we kindly thank the
websites, which have the recipes and images.
For calories rates were consulted the following websites: http://www.insa.pt/
for Portuguese cuisine and www.kackaloricetveli.com and www.diyetkolik.
com for Turkish cuisine.
Editor
Município de Santa Maria da Feira
ISBN - 978-989-8183-17-0
2
3
CONTENTS
PAGE
Acknowledgement
The wellcome note
Foreword
About our organizations and regions
Learning more about food groups in both
countries – Portugal vs Turkey
6
8
9
10
12
BREAKFAST
Cherry Tomatoes Filled with Cheese
Turkish Menemen
Turkish Tarator
Milk, Bread and Fruit
Yougurt, Bread and Fruit
Milk, Bread and Orange
16
17
18
19
20
21
Leek and Carrots Meal
Turkish Lentil Soup
Turkish Green Beans
Courgettes Cream
Calf With Chickpeas
Octopus Rice
24
25
26
27
28
29
Celery Root With Olive Oil
Okra Meal With Olive Oil
Yayla soup for dinner
Bacalhau À Gomes de Sá
Chicken Beef Steak With Vegetebles
Fish Pie With Carrots
32
33
34
35
36
37
Kisir
Simple Salad
40
41
Fresh Lemonade with lime and mint
Chamomile Tea
Sage Herbal Tea
Honey Lemon Ginger Tea
Lemon Mint Tea (Nane Limon)
Turnip Juice
44
45
46
47
48
49
Kapari (caper)
Findik (hazelnut)
Menengiç
Meyankökü (licorise)
Kantaron (centaury)
Peppermint
Nettle (urtica dioica)
Nutmeg
Oregano
Parsley
52
53
54
55
56
57
58
59
60
61
LUNCH
DINNER
SALAD
HERBAL DRINKS
ENDEMIC PLANTS
4
5
Acknowledgement
This project would not have been possible
without the support of many people.
First and foremost, we would like to
acknowledge for the great work performed by
the the European Commission and we wish to
express our deepest gratitude for the financial
support.
We also would like to express the deepest
appreciation to our national agencies, Agência
Nacional Erasmus + Educação e Formação
(Portuguese National Agency) and the Centre
for European Union Education and Youth
Programmes (Turkish National Agency) for
having permitted us to carry out this project
work and to be able to take part in this important
initiative. We wish to express our gratitude to
the Governments of Portugal and Turkey for
honouring us with their confidence through this
project.
Apart from the efforts of ourself, the success
of any project depends largely on the
encouragement and guidelines of many others.
I take this opportunity to express our gratitude
to the people who have been instrumental
in the successful completion of this project.
The guidance and support received from all
the partners who contributed and who are
contributing to this project, was vital for the
success of the project. We are grateful for
their constant support and help. To our group
mates who willingly helped us gather the
necessary data and information needed for this
compilation, we thank you.
6
7
The Mayor of Santa Maria da Feira
Emídio Sousa
Provincial Director of National
Education Directorate, Kırıkkale
İsmail ÇETİN
Welcome note
Education is regarded as the foundation of a human being’s
struggle for perfection in all aspects of life. Life Long Learning is a
new educational trend in today’s globalized world, as it is clear that
education cannot be limited to the traditional formative years.
Since 2013, the Municipality of Santa Maria da Feira and the
Kırıkkale Province Directorate of National Education have jointly
embraced the challenge of promoting local strategies to fight
obesity and champion the adoption of healthy lifestyles, particularly
regarding eating habits, with the implementation of the Health4Life
project in their cities.
The result of a society marked by stress and lack of time, physical
inactivity has been growing worldwide at an alarming rate; more than
a merely esthetic concern, it has become a serious public health
problem. Therefore, regular physical activity is recommended by
experts in order to preserve our physical, mental and social wellbeing.
Taking advantage of the exchange between our two regions, we
thought it would be interesting to publish a book of healthy recipes,
featuring traditional Portuguese and Turkish dishes prepared
according to the general rules of a rational nutrition.
This simple but socially significant project has brought together
families, students, teachers and technicians around the traditional
Portuguese and Turkish cuisine. Such cultural exchanges have
been greeted with great enthusiasm and motivation by all involved,
which proves that the goal of promoting healthy eating habits can
be reached in an enjoyable manner.
Thanks to this project, a strong bond of partnership has grown
between our two regions. We believe that our peoples and
institutions can expect new and more comprehensive opportunities
for cooperation and friendship between the two cities.
Finally, on behalf of our institution, we would like to thank both
project teams, Turkish and Portuguese, for their great work right
from the start of the project. We are certain that more successful
projects under the Erasmus + programs will follow in the future.
8
Foreword
“Recipe book Portugal - Turkey” is a part of
the Health4Life Project promoted under the
Comenius Regio Partnership Programme
between Santa Maria da Feira (Portugal) and
Kırıkkale (Turkey). This project has the purpose
to combat sedentary lifestyles and promote
healthy eating habits.
It is now published as a small point about
some of the typically healthy recipes from both
countries to experts, teachers and students.
Kırıkkale Province Directorate of National
Education and the Municipality of Santa Maria
da Feira, associates itself naturally to this
issue, since a healthy diet is a front work with
absolute priority. The lack of proper eating
habits and lack of physical activity increase
the risk of obesity. The various studies on this
subject show that the prevalence of overweight
and obesity is increasing all over the world, as
well as in Portugal and Turkey and begins to
affect particularly our children and teenagers.
It is widely known that a balanced diet is, along
with the promotion of physical activity, important
factors to improve the health of citizens, families
and the community as a whole. In this book,
we present some suggestions for recipes that
allow eating adequate calories, less sugar, less
fat and less salt.
“We are what we eat” – said Hippocrates,
considered the father of Western Medicine and
lived from 460 BC to 377 BC. Some of his sage
advice included, “Let food be thy medicine & let
thy medicine be food.”
This little book is designed to give you some
ideas on healthy meals, herbal drinks and
endemics plants. It is an exchange of ideas
and practices about the healthy culture of our
healthy eating and the art of using herbs in our
daily food routines and developing a deeper
understanding of our relationship between food
and wellness.
9
It attempts to give answers to questions such
as:
What kind of meals we must make for breakfast,
lunch and dinner?
What are the benefits of herbal drinks?
What are the healing properties and actions of
medicinal plants?
We hope that this work will bring many admirers
and followers, because healthy food is for
everyone, regardless of age, social class, or
gender.
We would like to thank to all the staff involved in
this partnership who all contributed considerably
to the content of this work. All of them made an
important contribution and helped to make this
project a success.
The coordinators of the partnership,
Andreia Santos
Mustafa Can HİÇYILMAZ
About our organizations and regions
Municipio de Santa Maria da Feira
Education and training are fundamental pillars for support
of any community. The concern with the educational,
training and qualification of citizens is a crosscutting issue
and leading the design and implementation of municipal
politics, with increasing responsibilities and powers with
regard to education, with a particular focus on planning,
management and development the pre-school and first
cycle of basic education.
The Municipality of Santa Maria da Feira recognizes the
crucial role that education has in developing integrated
communities, and takes the intervention in the education
sector as a priority of its political actions, including
through the intervention of a more intense in spatial
network education and quality of education and training,
according to a draft development and promotion of
citizens and community. In this sense, and despite the
economic climate, the Municipality continues to invest
in education, with reference to a set of principles and
guidelines poured in Educational Charter (International
Association of Educating Cities) since 2002.
The strategic objectives of educational policy district
council are:
- to contribute to the sustainable development of the
municipality of Santa Maria da Feira through better
education, education, training and culture;
- promote increased quality of learning and to ensure
continuity along the same of life, making decisions
regarding the construction of new ventures and conversion
and adaptation of schools, enhancing the functionality of
the existing network and its expansion;
- tailor educational supply to the real needs of the
municipality, in order to contribute to the development
of quality and diversity of educational provision district
council, ensuring social development of the municipality;
- guide the expansion of the education system as a
function of economic, social and cultural, in order to
promote and ensure equal access to education;
- combat failure and dropout;
- guide education for innovation, knowledge and
technology that contribute to the Feira is stated as county
educator able to meet the challenges of the information
society and knowledge, through its education policy
based on knowledge, innovation and entrepreneurship.
It is this perspective that intends to continue to streamline
a number of existing projects and implement new
initiatives to achieve the objectives set up and thus make
an important step in raising the quality of education and
training.
All the initiatives promoted in education based on four
actions:
1. º - rehabilitation of schools;
2. º - combating school failure and dropout,
3. º - improving the quality of education;
4. º - expand demand training at secondary level and
tailor training needs.
The Municipality of Santa Maria da Feira is situated in the
limit of Aveiro district and integrates the Entre Douro e
Vouga Region (EDV) - Santa Maria da Feira, S. João da
Madeira, Oliveira de Azeméis, Vale de Cambra, Arouca.
The Municipality has recently integrated the Porto
Metropolitan Area.
With a distinctive cultural offer throughout the year, Santa
Maria da Feira stands as a real “Experiences Stage”,
where the visitors are challenged to live the fully spirit
of the events and invited to return always when the
culture happens. The “Viagem Medieval”, “Imaginarius
– International Street Theatre”, “Terra dos Sonhos” and
“Festival Para Gente Sentada” are the main cultural
events that enhance tourism in the Northern Region.
Santa Maria da Feira has one of the most beautiful and
remarkable castles of Portugal and the most expressive
hill fort of the “Entre o Douro e Vouga” region (“Castro
de Romariz”). Along with the history and tradition, the
destination offers contemporaneity in the “Visionarium”
– Science Center and “Europarque” – Cultural and
Congress Center.
Filled with history and memories, Santa Maria da Feira
museums invite to go back in time and experience the
“Paper Museum” of Terras de Santa Maria”, “Convento
dos Lóios Museum”, and “Santa Maria de Lamas
Museum”. Authentic living museum, the “Zoo Lourosa –
Ornithological Park” offers a journey through wild birds
worldwide.
Despite the proximity to large urban centers, Santa Maria
da Feira retains a unique tranquility that invites a longer
stay. In S. Jorge Termal Spa, the visitor finds the right
place for taking care of the body and mind.
The taste of the traditional cake “Fogaça” is a fascinating
ritual, is an ex-libris of the regional gastronomy and a
symbol of the ancient and secular “Festa das Fogaceiras”,
the most emblematic festivity in the county.
In 2011, the Municipality had a geographical area of 215,2
km² with a resident population of 139 312 inhabitants,
distributed over 31 Parishes, with a population density of
645,35 inhabitants for km².
Kırıkkale Milli Eğitim Müdürlüğü
Kırıkkale Milli Eğitim Müdürlüğü is responsible for
organizing the educational activities and the other actions
related to increasing the education quality. In brief our
institution is the only authority concerning the education
in the city. However we are responsible for the adult
education. We open the courses for the adults to train
them. We get the laws and instructions, regulations from
the Turkish National Education Ministry. Our institution
is divided to the different departments. For example
assignment, public education, culture, education,
research and development, computer network. It has a
director being responsible for all departments and it has 4
assistant directors and 7 branch managers.
10
Our organization aims to provide adults with ways
to develop their skills and knowledge, keeping them
mentally fit and potentially more employable. It serves
not only learners in adult education, but also the teachers,
trainers, education staff and facilities that provide these
services.
In general context our institution will participate in to the
activities to realize Life Long Learning principle. Our
institution is giving service 57000 students with 3100
teachers. In addition to these normal schools we have
more than 5 schools for only students who need special
education.Besides our institution is responsible for
supporting the families who have handicapped children
financial.
institution is giving in service training services to teachers
to develop themselves in their fields. lt arranges seminars
and courses to people in disadvantaged area in order to
help them to develop themselves and to find jobs. The
institution will share knowledge and experiences about
the project subject.
Our staff is interested in the LLP and we as the staff
aim to make lifelong learning opportunities more widely
known and available to citizens by the help of our project’s
mobilities. By presenting our cultural values, traditions
and customs to the other partners in the project, we’ll
provide our relationship related to the European citizens
with a cultural bridge and thus both our learners and
our partners’ learners can improve themselves from the
cultural aspect and the community will begin to socialize
by the help of finding out the other cultures.
Medieval castle
Europarque Congress Center
Ancient hill fort
Festa das Fogaceiras
Fogaça
Imaginarius – International Street
Theatre
“Viagem Medieval”
Zoo Lourosa – Ornithological Park
Turkish Folk dance
Çeşnigir Bridgeis - Historical Bridge
Governship of Kırıkkale
Kırıkkale City
Ottoman and European Gun Museum
Old Mansion
WebSite: http://kirikkale.meb.gov.tr
Kırıkkale
Kırıkkale is the capital of the Kırıkkale Province in the
Central Anatolia region of Turkey. It is located 80 km east
of Ankara. According to the 2000 census, the population
of the province is 280,834, of which 192,705 live in the city
of Kırıkkale. The name of the city means broken castle.
The town of Kırıkkale is located on the Ankara-Kayseri
railway near the Kızıl River in central Turkey.
Formerly a village, it owes its rapid rise in population
mainly to the establishment of steel mills in the 1950s.
These works, among the largest in the country, specialize
in high-quality alloy steel and machinery. In the 1960s
chemical plants were added. Kırıkkale University is
located in the city.
Kırıkkale Tüpraş Petrol Rafinery
11
Learning more about food groups in both countries – Portugal vs Turkey
It is common sense that physical inactivity and unhealthy, eating habits are among the main causes
for the increase of the risk factors that contribute to the values of mortality in most countries and
the emergence of diseases such as obesity, disease cardiovascular, diabetes and certain types of
cancer, which contribute substantially to overall healthcare costs and the mortality values.
Having a proper and balanced diet is very important for all ages. In this section we intend to explain
and share the food groups based on the Dietary Guidelines for Portugal and Turkey and provides
some information about food plans.
According to the European Food Information Council REVIEW 10/2009, most of the countries
“have developed a graphic representation to illustrate the proportions of different foods with similar
characteristics that should be included in a balanced diet, although they may have a list of messages
or tips as well.”:
Country
Graphic
Format
No. of food groups
(graphic models) or
food messages
Portugal
Circle
7 groups
Turkey
Circle
4 groups
Supportive
information
Fluid, salt, specific micronutrients
Lifestyle
Water at centre of circle
Information
in comprehensive book
on Dietary
Guidelines for
Turkey and
booklets
Mentioned in the guideline
Advice on
physical
activity
and weight
management
included in the
guideline
Portugal
According to the Directorate General of Health of Portugal, “the food wheel is a tool for nutrition
education widely recognized by the Portuguese population by its use since 1977 in the campaign
‘Learn to eat is knowing how to live’.
Its circular shape is associated with the commonly used plate at meals, and its division into groups
allows you to easily identify what proportion with foods that each of these groups must be present
in the daily diet, encouraging greater consumption of foods belonging to the larger and lower
consumption of those who are in smaller groups. Within each group are gathered nutritionally similar
foods together, which must be regularly interchanged to ensure food variety. “
The new Food Wheel consists of 7 food groups of
different sizes, which indicate the proportion of weight
that each of them must be present in the daily diet:
Group 1 - Cereals and derivatives, tubers - 28%;
group 2 - Horticulture - 23%; group 3 - Fruit - 20%;
group 4 - Milk products - 18%; group 5 - Meat, fish
and eggs - 5%; group 6 - Legumes - 4%; group 7
- Fats and oils - 2%. The water, not having an own
group is also represented in all of them, as a part of
the constitution of almost all foods. The water being
essential to life, it is essential to drink plenty of water
daily. Water needs may vary between 1.5 and 3 liters
per day.
12
Turkey
In Turkey nutrition clover is used as a nutrition
tool. It was developed by Hacettepe University
Department of Nutrition and Dietetics and Ministry
of Health. It has been used since 2004 and pub
ished in the Dietary Guidelines for Turkey.
Clover symbolizes happiness. In addition, leaves
are showed as heart shape. This case states
heart health and love. Bottom half of circle that
surrounds leaves there is a statement “Adequate
and Balanced Nutrition”, above half of circle there
are olive branches. Olive branches symbolise the
peace, as well as olive oil that is a component of
Mediterranean Diet. In upper, down, right and left
leaves of clover there are pictures of food groups.
In upper leaf, milk and milk products have been
showed. Since Turkish people consume these
products little, it is chosen as upper leaf to state
the importance of these products. In second group
(right leaf of clove) meat, egg, leguminous takes part. In third group (bottom leaf of clove) vegetables
and fruits take part. The fourth group is (left leaf of clove) bread and cereals. (Reference: Dietary
Guidelines of Turkey, 2004). Amount of food nutrient that are required to consume daily is determined
with the basis of “Four Food Groups” in the Dietary Guidelines of Turkey.
13
BREAKFAST
14
15
111.1 Kcal
CHERRY TOMATOES FILLED WITH CHEESE
INGREDIENTS
DIRECTIONS
Original recipe makes 24 stuffed cherry tomatoes
In a medium-sized bowl, combine the cheese, basil,
salt and pepper. Mix with a fork until well blended.
1/4 pound goat cheese
1/4 cup minced fresh basil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
24 cherry tomatoes
Cut the top off each cherry tomato. Using a small
spoon, carefully scoop out the pulp to make a hollow,
yet sturdy, shell. Drain off any juice that may be in the
tomato shells.
Using a small spoon, scoop about 1 teaspoon of the
cheese mixture and carefully stuff into a tomato shell.
Repeat until tomatoes or cheese mixture is used up.
Arrange the filled tomatoes on a platter to serve.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
3.4
7.7
7.3
16
226.6 Kcal
TURKISH MENEMEN
INGREDIENTS
DIRECTIONS
2 small tomatoes
1 small bell pepper
1 spicy pepper
1 small onion - optional
4 or 5 pitted and diced olives - optional
1 Tablespoon olive oil
4 or 5 eggs
Peel and cube tomatoes. Then cube other ingredients
(fine) and saute in small pre-heated skillet with olive
oil until slightly wilted (don’t totally kill the crunch) then
over low heat crack eggs into the skillet and scramble
cooking until eggs are fairly firm but the entire dish is
slightly moist due to the vegetable juices.
This is probably the most popular egg dish in Turkey
and certainly the most popular one that can be made
without uniquely Turkish ingredients that could be
hard to find. Try it, and I think you’ll like it, but it’s
guaranteed to taste better with the Mediterranean
or the Bosphorus over your shoulder, so come to
Turkey for the original.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
17
3.7
8.9
19.3
A Turkish scramble of eggs, tomatoes, peppers,
onion and olives. If desired, you can also add
crumbled Feta cheese. Just add a Tablespoon or two
when the eggs are almost fully set.
284.2 Kcal
TURKISH TARATOR
INGREDIENTS
DIRECTIONS
1 Cup Walnuts
2 Teaspoons Garlic -- finely chopped
2 Cups Bread Crumbs
3/4 Cup Water
1/4 Cup Olive Oil
Salt to taste
2 Tablespoons Balsamic Vinegar
2 Tablespoons Red Vinegar
4 spoons Tomato paste
In Turkish cuisine, it is prepared by especially
housewife in Anatolia region for not only breakfast
time and brunch.
Grind walnuts finely and mix with garlic and bread
crumbs. Adding water to moisten. Finally mix in
the olive oil, season with salt and add vinegar and
thin out to a creamy consistency with the remaining
water. Allow at least 2 hours for the flavors to blend
and mature before serving. This sauce thickens
when it stands so it may be necessary to thin with a
little water.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
9.5
8.3
23.6
18
400.6 Kcal
MILK, BREAD AND BANANA
INGREDIENTS
DIRECTIONS
1 cup of milk with barley
brown bread with ham
seasonal fruit – banana
Start by putting skimmed milk into a glass and add
flavor with barley;
Fill one rye bread with a slice of ham;
And finish breakfast with a banana.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
19
60.55
9.51
4.1
379 Kcal
YOUGURT, BREAD AND APPLE
INGREDIENTS
DIRECTIONS
1 liquid yogurt
whole wheat bread with butter
seasonal fruit – apple
Fill one whole wheat bread with a tablespoon of butter
tea and accompany it with a glass of liquid yogurt.
And finish breakfast with an apple.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
58.22
8.75
12.6
20
339.8 Kcal
MILK, BREAD AND ORANGE
INGREDIENTS
DIRECTIONS
1 cup of milk
Brown Bread with marmalade
Seasonal fruit – orange
Fill bread mix with a tablespoon of marmalade and
accompany it with a simple glass of skimmed milk;
And finish your breakfast with an orange.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
21
67.89
10.38
2.92
LUNCH
22
23
154.7 Kcal
LEEK AND CARROTS MEAL
INGREDIENTS
DIRECTIONS
(4 PERSONS)
500 gr/1.1 lb fresh leeks, washed and sliced diagonally
into bite size pieces
1 medium onion, finely chopped
1 medium carrot, thinly sliced
15 ml/1 tablespoon long grain rice, washed and drained
60 ml/2 fl oz/1/4 cup olive oil
240 ml /8 fl oz / 1 cup hot water
5 ml/1 teaspoon salt
5 ml/1 teaspoon caster sugar
Juice of 1 lemon
Chopped fresh dill for garnish (optional)
Lemon wedges to squeeze over
In a wide, heavy pan, gently heat the olive oil and
sauté the onions and carrots for 5 minutes. Add the
leeks and stir occasionally, taking care so they don’t
scorch. When the vegetables start to soften, add the
rice, hot water, lemon juice, salt and sugar.
Cover and cook gently over low heat for about 20
minutes or until the rice and vegetables are tender
and the cooking liquid is absorbed. Avoid stirring
during cooking, as this will disturb starch in the grains
of rice.
Remove from the heat, cover with an absorbent
kitchen cloth or paper towel and replace the lid. This
will help to absorb any excess moisture. Set aside to
cool.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
Transfer to a serving dish, sprinkle with chopped dill if
you would like. Serve with lemon wedges to squeeze
over and some crusty bread by the side.
15.9
2.6
8.9
24
137 Kcal
TURKISH LENTIL SOUP
INGREDIENTS
DIRECTIONS
(4 PERSONS)
1 large chopped onion
1 large carrot
1 mug of red split lentils
6 mugs of chicken stock (you can use water with
a stock cube, but the really delicious taste is only
achieved using long boiled chicken stock. A perfect
stock can be made from the leftover bones and skin
of a Sunday roast chicken, boiled with an onion and
a carrot!)
Large knob of butter (don’t skimp and don’t use
margarine!)
Salt, pepper and cumin to season
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
25
24.8
7.4
0.6
Peel and chop the onion and carrots finely. Fry in the
butter until they start to soften, but are not browned.
(The onions should look transparent). Add the lentils
and stock, with some seasoning (go easy at this
stage). Simmer over a gentle heat until the lentils
are soft. Blend in a food blender (make sure you
leave it to run for quite a while, it is important that the
soup is really smooth). Season with salt, pepper and
cumin to taste. For an extra flourish, add a sprinkle of
paprika to the bowl.
Serve steaming hot with wedges of lemons. Squeeze
liberally in to the soup to taste. Some nice crusty
bread makes a perfect accompaniment!
Once made, Mercimek Çorbası can be kept cool in
the fridge for several days and consumed at your
leisure with delight and satisfaction.
126 Kcal
TURKISH GREEN BEANS
INGREDIENTS
DIRECTIONS
(4 PERSONS)
1 pound of fresh grean beans or
1 pack of frozen green beans (either french style, my
favorite, or italian cut)
1 big onion, finely chopped
2 cloves of garlic, sliced or chopped
2 big fresh tomatoes, finely chopped, grated, or blended
or 1 can of petite diced tomatoes
1/4 tsp sugar
1/2 cup olive oil
1/2 cup hot water
salt
optional
1/8 tsp ground cumin, pepper/ crushed pepper
1 tbsp tomato paste
If you’re using fresh green beans clean and trim them
to 1 to 1 1/2 inch pieces.
NUTRITIONAL COMPOSITION PER SERVING
If you have a pressure cooker, after adding everything
cook it for 15 minutes on mediumm.
Carbohydrate (g)
Protein (g)
Fat (g)
3
8
9.1
Heat the olive oil in a pan and cook the chopped
onions and garlic until lightly brown.
If you want tu use tomato paste add it at this point
and stir for a min.
Add the beans and stir them until they slightly change
color (app. 6-8 mins).
Add the tomatoes and cook for 5 mins and then add
sugar (cumin and pepper), water, and salt. -Cover
the pan and cook with low heat until the beans are
soft (30 mins with frozen beans - 45 mins with fresh
ones).
This is traditionally served cold, but it’s good when
it’s warm too.
26
93.98 Kcal
COURGETTES CREAM
INGREDIENTS
DIRECTIONS
(4 PERSONS)
Take the vegetables and cook the potatoes in boiling
water.
2 medium potatoes
2 cloves of garlic
1 onion
2 courgettes
1 slice of pumpkin
1 tablespoon olive oil
qs salt
When cooked mash everything, season with salt and
bring to boil again until it boils.
Remove from heat, add olive oil and mix well. Serve.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
27
13.54
3.22
2.94
513.68 Kcal
CALF WITH CHICKPEAS
INGREDIENTS
DIRECTIONS
(6 PERSONS)
1/2kg of calf
300 g of chickpeas
300 g of pasta pene
one onion
3 cloves of garlic
3 spoons of olive oil
branch of parsley
1 tomato (150g)
salt and paprika
One day earlier put chopped calf in white wine and
also dip chickpeas in a cold water.
Mix in a pot olive oil with chopped onion, tomato,
parsley, calf, paprika, some salt. Stew couple of
minutes and then add some water. Let it cook till the
meat is tender.
In the mean time cook chickpeas in the water it was
dipped. When is ready mix strained checkpeak with
a calf and add enough water to cook pene (you can
use water of cooking checkpeak).
Serve immediately when pene is cooked.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
62.68
32.91
12.28
28
574.68 Kcal
OCTOPUS RICE
INGREDIENTS
DIRECTIONS
(5 PERSONS)
Cook the octopus in the pressure cooker in temperate
salt water for 30 minutes. Remove it, cut it into pieces
and set aside as well as 8 dl of cooking water.
1 octopus
1 liter of water
1 onion
2 cloves of garlic
1 dl oil
½ yellow pepper
½ green pepper
1dl red wine
2 tomatoes
300g rice
2 tbsp chopped coriander
Water, salt and pepper
Chop onion and garlic. Fry them in the oil, together
with the diced peppers. Cool off with the wine, reduce
and add the chopped, clean tomato skins and seeds.
Mix well.
Add the octopus and rice. Season with salt and
pepper. Add the reserved water and cook for 12
minutes over low heat. At the end, add the coriander.
Check the seasoning and serve.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
29
51.15
36.71
23.10
DINNER
30
31
118.7 Kcal
CELERY ROOT WITH OLIVE OIL
INGREDIENTS
DIRECTIONS
(4 PERSONS)
3 small celery roots, or 1 large celery root
1 1/2 cups water
1/2 lemon juice
50 ml extra virgin olive oil
Juice from half an orange
1 tsp sugar
1 tsp salt
Pour the water and lemon juice in a large bowl. Peel
the celery roots. Slice them about 1.5 inches thick
(see picture). Hollow out one side with a knife which
will be filled with the vegatables. Wash them with
water and soak in the lemon juice mixture to prevent
them from getting dark.
Filling:
1 cup carrot, sweet peas and potato mix in a can or
frozen
Garnish:
1 tbsp fresh dill, chopped
Place the celery roots in a large pot with the hollow
sides facing up. Add the lemon mixture, olive oil, salt,
sugar and orange juice on top. Put the lid on and
when the water gets hot, cook for about 15 minutes
on medium heat.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
Add the vegetable mixture in the pot and cook for
another 8-10 minutes on medium-low heat. Place
them on a service plate. Put the vegetables on each
one equally using a spoon. Sprinkle dill on top and
serve when it is cold.
13.2
3
5.7
32
172.6 Kcal
OKRA MEAL WITH OLIVE OIL
INGREDIENTS
DIRECTIONS
(4 PERSONS)
olive oil
tomato
onion
okra
red pepper
garlic
salt
pepper
sweet paprika
sugar
Gently heat a decent-sized glug of olive oil in a frying
pan. (This is a Turkish ‘olive oil dish’ but we make
ours with less oil and more tomato.)
Cut a large onion in half and slice it into half moons.
Add to the oil and sautee until they start to go
transparent.
Now add your okra (500g) and stir until the oil has
coated the pods. (I spotted two or three pods where
I had slightly revealed the opening at the top. I was
ruthless and fished them out straight away. We don’t
want slime!) Deseed and roughly chop a red pepper
and add that to the pan. Let that sautee for a couple
of minutes.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
6.6
2.8
15
Now chop 2 large tomatoes, finely slice 2 cloves of
garlic and add them to the pan. (We’re using the
huge summer Turkish tomatoes. If you can’t get ripe,
red, beef tomatoes, use a tin of tomatoes instead.)
Mix everything together, add salt, pepper, sweet
paprika and a light sprinkling of sugar. Half a
teaspoon is enough for us.
Turn the heat right down, cover the pan and simmer
for 30 minutes.
33
67 Kcal
YAYLA SOUP FOR DINNER
INGREDIENTS
DIRECTIONS
(4 PERSONS)
1/4 cup rice
5 cups of water (if you wish you can use half chicken
stock, half water)
2 cups of plain yogurt
1 egg
2 tbsp flour
2 tbsp butter
2 tsp dried mint or tarragon
1 tsp salt
Boil rice in 5 cups of water with salt until (very) soft.
In a bowl, beat the egg and flour well, and then add
yogurt and mix. With 1-2 tbsp water lighten up this
mixture.
Put the yogurt mix in a pot and start cooking on
very low. It’s important that you start with low heat,
otherwise yogurt would curdle. Give yogurt some
time to get used to heat. Cook on low heat for
approximately 15 minutes and keep stirring.
Slowly pour in rice along with water into the soup.
Keep stirring. First let it boil on medium and then turn
it down and cook for another 10 minutes.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
Heat butter in a pan. Once it sizzles, add mint flakes
and stir for 20-30 seconds (don’t let it burn). Then,
pour it into soup.
5.7
1.6
4.2
34
412.65 Kcal
BACALHAU À GOMES DE SÁ
INGREDIENTS
DIRECTIONS
(4 PERSONS)
Dissolve the flaked cod and cut the potatoes into
pieces. In a large skillet bake the onions and garlic
in plenty of olive oil until transparent. Join the pieces
of cod and potatoes, let simmer lightly and add a
chopped boiled egg.
3 slices of cooked cod
750g Potato
3 medium onions, sliced
2 sliced garlic
3 hard boiled eggs
Parsley, pepper, salt, olive oil and olives
Remove from the heat, season with pepper, salt
correcting itself and serves up pretty garnished with
chopped parsley, the remaining sliced black olives
and sliced eggs.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
35
38.89
23.83
17.56
348.8 Kcal
CHICKEN BEEF STEAK WITH VEGETABLES
INGREDIENTS
DIRECTIONS
(3 PERSONS)
500g of chicken beefsteak
500g frozen spring vegetables
50 ml of porto red wine
2 cloves of garlic
2 spoons of olive oil
1 tea spoon of salt
peper q.s
Cut chicken beefs into small pieces and flavour with
chopped garlic, salt and peper. Boil some water and
cook frozen spring vegetables. When it is done strain
it carefully.
Prepare a frying-pan with olive oil and when it is hot
fry beefs in both sides till they get some colour. Then
put them in a plate.
Mix wine with sauce and let it boil a little and drop
half on top of the meat. Another part mix with cooked
vegetables till they are hot and salty.
Serve up chicken beef steak together with spring
vegetables.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
28.09
35.74
8.3
36
381 Kcal
FISH PIE WITH CARROTS
INGREDIENTS
DIRECTIONS
(4 PERSONS)
Bake the fish in salted water, drain, let cool, discard
the bones and skin and shred finely.
Cook the unpeeled potatoes in salted water, drain,
let cool, scoop out the skin and make the mashed
potatoes. Join puree a bit of lemon juice, milk and
nutmeg and mix well.
500g hake loins
Salt and pepper
800g potatoes
Lemon juice
1 dl milk
nutmeg
2 large carrots
1 onion
2 cloves of garlic
0,5 dl olive oil
chopped parsley
50g grated cheese
Peel the carrots and grate them, bake them for only
3 minutes, drain them and add them to the mashed
potatoes. Chop the onion and the garlic cloves, let
sear in olive oil and add the fish and parsley, stir and
set aside.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
37
44.31
12.58
16.88
Arrange half the mash in a pyrex sprinkling with grated
cheese, then place the fish and then the remaining
mash. Smooth, sprinkle with bread crumbs and light
the oven at 200 º until it is browned. Remove from
oven and serve.
SALADS
38
39
201.5 Kcal
KISIR
INGREDIENTS
2 cups of fıne bulgur
2 cups of hot water
1 tbsp tomato paste
1 tbsp pepper paste
(preferably hot)
1/2 cup olive oil
1/2 bunch green onions,
finely chopped
1 small onion, cut in thin
half rounds
1 bunch flat leaf parsley,
finely chopped
1 cucumber, finely
chopped
DIRECTIONS
2 banana peppers, finely
choped
2 tbsp pomegranate syrup
juice of 1 or 1/2 lemon (you
have to taste and add less
or more lemon juice)
2 tsp red pepper flakes
1 tsp ground black pepper
1 tsp mint flakes
1 tsp cumin
romain lettuce leaves
tomatoes
Put tomato and pepper paste in a big bowl and melt
them with boiling hot water. Add bulgur and 1 tsp salt
into this mix. Stir once. Cover with a thick kitchen
towel and let it soak the water for 10 minutes.
Cut the onion in half first, then into very thin halfmoon shapes. In a little bowl, knead onion with 1 tsp
salt. Rinse salt and squeeze excessive water.
Fluff bulgur with a fork. Add pepper flakes, ground
pepper, cumin, mint flakes, oil, pomegranate syrup,
lemon juice, and kneaded onion. Mix well. At this
point taste to see if it needs more lemon juice.
Kısır should be a little bit sour.
Add banana peppers, spring onions, cucumber, and
parsley. Mix well.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
34.6
4.9
4.5
Kısır is served and eaten with lettuce leaves and
tomatoes. We don’t add tomatoes to kısır, because
tomatoes make it mushy. Sokısır is usually served
on a lettuce bed (you can wrap some kısırin a lettuce
leaf and eat like that) with slices of tomato on the
side.
40
97.8 Kcal
SIMPLE SALAD
INGREDIENTS
DIRECTIONS
1 lettuce (40g)
2 grated carrots (40g)
1 tomato, peeled and seeded (50g)
1 onion, sliced or chopped (20g)
sauce:
salt
1 tablespoon extra virgin olive oil
1 tablespoons of vinegar
Begin by washing the vegetables and peel the onion
and the carrot.
Then cut the onion and tomato into slices and carrot
into thin strips and set aside.
Subsequently pass the lettuce and cut into small
portions.
Arrange the tomatoes in a bowl, then lettuce and
carrots and onion on top.
Finally season with olive oil, vinegar and a little salt.
NUTRITIONAL COMPOSITION PER SERVING
Carbohydrate (g)
Protein (g)
Fat (g)
41
4.29
1.74
8.21
HERBAL DRINKS
42
43
HONEY LEMON GINGER TEA
INGREDIENTS
DIRECTIONS
1 Tbsp. freshly grated ginger (no need to peel it)
1 Tbsp. freshly squeezed lemon juice
1 Tbsp. honey, plus more to taste
Feeling cold? Stuffy? Sore throat? Honey Lemon
Ginger Tea will cure what ails you. The heat and
the ginger warms you right up, the steam and the
lemon and the ginger help clear those sinuses, and
the ginger and the honey soothe that scratchy throat.
Put ginger in a tea pot or medium bowl. Pour 1 cup
boiling water over it and let it steep for 3 minutes.
Meanwhile, put lemon juice and honey in a large
mug. Strain ginger tea into mug.
Stir to dissolve honey, taste, and add more honey if
you like.
44
LEMON MINT TEA
INGREDIENTS
DIRECTIONS
6 ounces boiling water
1 lemon
4-5 fresh mint leaves
sugar to taste
Lemon slices and mint sprigs as garnish, if desired
Squeeze lemon into a heat proof glass or cup. top off
with boiling water.
Add mint leaves and sugar.
Stir gently until sugar is dissolved.
Garnish if desired.
Share and Enjoy!
45
TURNIP JUICE
ABOUT TURNIP JUICE
A lot of people don’t like turnips, but some do. And
some love it so much they make it into a juice. It’s
not just delicious, it also promotes good health.
In Turkey, turnip juice—or what they call Şalgam
suyu – has been the national drink for hundreds of
years now. Drinking it is done in all parts of Turkey.
The taste of turnip juice is acquired and should not
been taken without the juice of other vegetable like
carrots and collards because of its strong flavor.
Once you have adjusted your taste buds to its
flavor and scent, turnip juice can be delicious and
refreshing.
More than the taste, turnip juice is known to have
high concentrations of nutrients that help the body
fight diseases like rheumatoid arthritis, liver and
bladder problems.
It has a lot of vitamin C. In fact, contrary to what we
might think, turnip juice has more vitamin C compared
to orange juice. This powerful antioxidant aids the
body in clearing lung and bronchus congestion and
improving blood circulation.
second-hand smoke, turnip juice will definitely
help you. Vegetables with citrus substances, betacarotene and phytochemicals like turnips also aid in
removing carcinogens from the body, significantly
reducing the development of cancer.
Another interesting benefit you can get out of turnip
juice is its role in curing body odor.
Perspiration per se isn’t the cause of bad odor –
toxins and bacteria are and these are abundant in our
environment. These toxins accumulate in the body
to a point where the body finds it hard to eliminate
them.
By extracting the juice of turnips and rubbing it on
your underarm, you can keep bad underarm odor at
bay for 10 hours.
Turnip juice can also help remove kidney stones,
calms the nerves, strengthen bones and teeth and
lowers the level of bad cholesterol in the body.
So if you are a smoker or if you have been inhaling
46
FRESH LEMONADE
INGREDIENTS
DIRECTIONS
4 lemons, plus slices for garnish
3 limes, plus slices for garnish
1/3 cup fresh mint leafs
3/4 cup superfine sugar, plus additional if desired,
divided
8 cups cold water
Squeeze the juice from the lemons and limes over a
strainer into a glass measuring cup (about 1 cup of
juice). In the bottom of a tall pitcher, use a wooden
spoon to gently mash the mint leafs with 1/4 cup of
the sugar.
Add the strained juice and stir well to dissolve the
sugar. Add the cold water and the remaining 1/2 cup
of sugar to the pitcher. Stir well to dissolve the sugar.
Taste for sweetness and add more sugar, if desired.
Chill before serving.
Serve the Lemonade with Lime & Mint poured over
ice in tall glasses, garnished with lemon and lime
slices.
47
CHAMOMILE TEA
INGREDIENTS
DIRECTIONS
2-3 teaspoons dried chamomile flowers per cup
A gentle calming and sedative tea made from
flowers, chamomile tea can be helpful for insomnia.
It can also be helpful with digestion after a meal.
Huska recommends chamomile in cases of cough
and bronchitis, when you have a cold or fever, or as
a gargle for inflammation of the mouth. Be sure to
steep it well to get all the medicinal benefits.
(use German Chamomile, Matricaria recutita)
Hot water
Put the dried chamomile flowers into a cup.
Pour in hot water.
Allow to infuse for 3 minutes.
Strain into another cup. Use a tea strainer to catch
the chamomile flowers.
Drink. You can add honey or lemon juice to adjust
the taste if desired.
48
SAGE HERBAL TEA
INGREDIENTS
DIRECTIONS
2 C water
2 handfuls fresh sage leaves
1 handful fresh mint leaves
½ lemon, zest & juice
2 bay leaves
2½ t cloves
1 cinnamon stick
Bring water to a boil.
Reduce heat and steep remaining ingredients until
desired flavor is reached.
49
ENDEMIC PLANTS
50
51
KAPARI (CAPER)
ABOUT KAPARI (CAPER)
The caper is an immature bud from the Capparis spinosa plant, native to western Asia and the Mediterranean regions,
pickled in vinegar or preserved with salt. Capers are often used as an ingredient in pasta sauces, salads, fish and
meats. The caper has a pungent, briny flavor similar to the combination of mustard and pepper. The nutritional content
of capers provides several dietary benefits.
Low Calory
A 4-tbsp. serving of capers contains only 8 calories, or .4 percent of the standard 2,000-calorie diet. Despite their skimpy
calorie content, capers provide a strong flavor to meals such as salmon and pasta puttanesca. An effective dietary
strategy for weight loss is satisfying hunger by including tangy and spicy food flavorings that contain nutrients and few
calories and fat in your meals.
52
FINDIK (HAZELNUT)
ABOUT FINDIK (HAZELNUT)
Hazelnuts, also known as filberts, are a sweet-flavored nut that can be enjoyed in baked recipes, as snacks and at
meals. Hazelnuts contain vitamins, minerals, protein, fiber and healthy fats.
Phytochemicals to the Body
Hazelnuts contains phytopchemicals, including proanthocyanidins, quercetin and kaempherol. These proanthocyanidins
belong to a group called the flavonoids. Flavonoids may support brain health, improve circulation and reduce symptoms
associated with allergies. Consuming a handful of hazelnuts for a snack may provide your body with all these healthy
benefits, says the Hazelnut Council.
Rich Source of Vitamins and Minerals
Hazelnuts have a high amount of vitamin E in addition to B vitamins, including folate. Vitamin E is important in maintaining
healthy skin, hair and nails. The B vitamins are important in proper cell and energy metabolism. Hazelnuts are also a
rich source of potassium, calcium and magnesium. The minerals provide many health benefits, including regulating a
healthy blood pressure. Unlike unhealthy snacks such as chips and refined products, hazelnuts can provide the body
with a rich supply of nutrients for good health, says Smart Heart Living.
53
MENENGIÇ
ABOUT MENENGIÇ
Menengiç is quite a lot of useful coffee. Already Menengiç reason of having coffee. Structure does not contain caffeine.
Protects our body against cancer. Anti-aging properties. Chronic cough, even passes. Expectorant effect. Breath editing
functions allows you to breathe more easily. Antiseptic effect. It is good for upper respiratory tract infection. Helps to loss
of kidney Stones. Of your body speeds up the healing of wounds.
And one is kısılanlara sound. Passes annoying stomach pains. Is intestinal gas and bloating. 100% organic. Lower
cholesterol, helps to decrease. Helps prevent cardio-vascular stiffness. There is an aphrodisiac.
54
MEYANKÖKÜ (LICORISE)
ABOUT MEYANKÖKÜ (LICORISE)
Licorice (Glycyrrhiza glabra) has been used in food and as medicine for thousands of years. Also known as “sweet
root,” licorice root contains a compound that is about 50 times sweeter than sugar. Licorice root has been used in both
Eastern and Western medicine to treat a variety of illnesses, ranging from the common cold to liver disease. It acts as
a demulcent, a soothing, coating agent, and as an expectorant, meaning it helps get rid of phlegm. It is still used today
for several conditions, although not all its uses are supported by scientific evidence.
Benefits are Peptic ulcers, Canker sores (Apthous ulcers), Eczema, Dyspepsia (indigestion, GERD, Upper respiratory
infections (cold, cough), Weight loss.
55
KANTARON (CENTAURY)
ABOUT KANTARON (CENTAURY)
The use of Centaury is an ancient one dating back centuries to the Greeks and Romans. It is a bitter tonicclosely
related to gentian and is used for much the same purposes. Centaury was once considered a panacea, and freely given
for almost any disorder from sick cows to head lice. The herb is still popular today as a bitter digestive tonic for gas,
bloating, and heartburn. Research confirms the plant’s potential for treating rheumatism and gout. Centaury contains
the alkaloid gentianine which has exhibited strongly anti-inflammatory properties.
56
PEPPERMINT
ABOUT PEPPERMINT
Peppermint is familiar because it is widely used as a
flavoring in foods, beverages, and over-the-counter
products. But this herb also is believed to possess some
healing elements for several illnesses when used properly.
weight, and exercise regularly to help the peppermint oil
work best.
Here’s how this alternative medicine works:
Peppermint leaf tea is an excellent and safe way to use
peppermint for occasional indigestion, mild IBS, or early
stages of gallbladder disease. Steep 1 to 2 teaspoons of
the herb or two tea bags in 1 cup of hot water, covered,
for 10 to 15 minutes. You should see a layer of oil on the
top of the water when the tea is done. If you don’t cover
the tea while steeping, the oil -- and the medicinal benefits
-- will escape into the air. Drink 1 cup of tea (with the oil) a
few minutes before each meal.
Healing Properties
Most people have heard about the benefits of peppermint
leaf tea for relief of an upset stomach. Peppermint’s
reputation is due in large part to its volatile oil compounds
that relax the smooth muscles that line the digestive
tract. When these muscle cells become overactive, they
contribute to indigestion, dyspepsia, gallbladder disease,
and irritable bowel syndrome (IBS).
Several clinical trials have also shown that peppermint
essential oil, a super-concentrated form of the herb, can
relieve irritable bowel syndrome (IBS) symptoms. If IBS
symptoms persist despite peppermint use, seek a health
care professional’s help to be sure you don’t have an ulcer
or a more serious health problem.
Another series of research studies showed that menthol
and closely related compounds from mint oils can actually
dissolve gallstones; however, this may take many months
to achieve. It is imperative to maintain a low-fat diet, lose
57
Preparation and Dosage
As an alternative, you can take 1 to 3 drops of peppermint
essential oil three times per day. The oil can be purchased
in a bottle or in capsules. Place the drops directly under
the tongue.
Another effective alternative is enteric-coated peppermint
oil supplements. These deliver more of the essential oil to
the intestines, where it is needed, and may help you avoid
heartburn. Take 1 to 2 capsules (each of which should
provide 0.2 mL menthol) three times per day.
NETTLE (URTICA DIOICA)
ABOUT NETTLE (URTICA DIOICA)
Properties
Analgesic, anti-inflammatory, anti-allergenic, anti-anaphylactic,anti-rheumatic, anti-asthmatic, anti-convulsant, antidandruff, anti-histamine, astringent, decongestant, depurative, diuretic, hemostatic, hypoglycaemic, hypotensive,
galactagogue, immunomodulator, prostate tonic, stimulating tonic
Indicated for
Seasonal allergies, arthritis, bronchitis, bursitis, gingivitis, laryngitis, prostatitis, rhinitis, sinusitis, tendinitis, BPH,
rheumatism and other inflammatory conditions. High blood pressure, hair loss, anaemia, excessive menstruation,
hemorrhoids, eczema, gout, sciatica, neuralgia, hemorrhoids. Alzheimer’s disease, asthma, bladder infections, hives,
kidney stones, multiple sclerosis, PMS, prostate enlargement and sciatica.
Nettle may lower blood pressure and heart rate. It may also lower blood sugar. Whilst this may be beneficial, if you are
on a set dosage of diabetic medication you may find your blood sugar ends up too low with the combined effect of both
your medication AND nettle lowering blood sugar.
58
NUTMEG
ABOUT NUTMEG
Fragrant rich nutmeg is one of the highly prized spices
known since antiquity for its aromatic, aphrodisiac, and
curative properties. Nutmegs are evergreen trees, native
to the rain forest Indonesian Moluccas Island, also known
as the Spice Islands.
Health benefits of nutmeg
Nutmeg and mace spice contains many plant-derived
chemical compounds that are known to have been
anti-oxidant, disease preventing, and health promoting
properties.
The spicy nut contains fixed oil trimyristin and many
essential volatile oils such as which gives a sweet
aromatic flavor to nutmeg like myristicin, elemicin, eugenol
and safrole. The other volatile-oils are pinene, camphene,
dipentene, cineole, linalool, sabinene, safrole, terpeniol.
The active principles in nutmeg have many therapeutic
applications in many traditional medicines as anti-fungal,
anti-depressant, aphrodisiac, digestive, and carminative
functions.
This prized spice is a good source of minerals like
copper, potassium, calcium, manganese, iron, zinc and
magnesium. Potassium is an important component of cell
and body fluids that helps control heart rate and blood
59
pressure. Manganese and copper are used by the body
as co-factors for the antioxidant enzyme, superoxide
dismutase. Iron is essential for red blood cell production
and as a co-factor for cytochrome oxidases enzymes.
It is also rich in many vital B-complex vitamins, including
vitamin C, folic acid, riboflavin, niacin, vitamin A and
many flavonoid anti-oxidants like beta-carotene and
cryptoxanthin that are essential for optimum health.
Medicinal uses
Since ancient times, nutmeg and its oil were being used
in Chinese and Indian traditional medicines for illnesses
related to the nervous and digestive systems. The
compounds in this spice such as myristicinand elemicin
have been soothing as well as stimulant properties on
brain.
Nutmeg oil contains eugenol, which has been used in
dentistry for toothache relief.
The oil is also used as a local massage to reduce muscular
pain and rheumatic pain of joints.
Freshly prepared decoction with honey has been used to
relief of nausea, gastritis, and indigestion ailments.
OREGANO
ABOUT OREGANO
Oregano is an important culinary and medicinal herb that
has been used in medicine and cooking for thousands
of years - with a number of potential health benefits. It
is a species of Origanum, belonging to the mint family
(Lamiaceae).
Oregano contains:
fiber, iron, manganese, vitamin E, iron, calcium, omega
fatty acids, manganese, and typtophan.
Its name comes from the Greek words oros (mountain)
andganos (joy).
Vitamin K - an important vitamin which promotes bone
growth, the maintenance of bone density, and the
production of blood clotting proteins.
Oregano typically grows 50 cm tall and has purple leaves
around 2 to 3 centimeters in length.
The chemicals that give the herb its unique and pleasant
smell are thymol, pinene, limonene, carvacrol, ocimene,
and caryophyllene.
Not only does oregano provide food flavor, there are also
a substantial number of health claims associated with its
potent antioxidants and anti-bacterial properties.
What are the health benefits of Oregano
The herb is used to treat respiratory tract disorders,
gastrointestinal (GI) disorders, menstrual cramps, and
urinary tract disorders. The herb is also applied topically
to help treat a number of skin conditions, such as acne
and dandruff.
Oregano is also a rich source of:
Dietary antioxidants - a report published in the Journal
of Nutrition revealed that oregano contains very high
concentrations of antioxidants1 (i.e., >75 mmol/100 g).
Antioxidants help protect your cells against the effects of
free radicals and improve your ability to fight infection.
Antibacterial properties
Oregano has shown antimicrobial activity in a number of
studies. A group of Portuguese researchers found that
Origanum vulgareessential oils were effective against 41
strains of the food pathogen Listeria monocytogenes2.
Oregano oil is a powerful antimicrobial, because it contains
an essential compound called carvacol
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PARSLEY
ABOUT PARSLEY
Parsley is a popular culinary as well as medicinal herb,
which is recognized as one of the functional food for its
unique antioxidants and disease preventing properties.
This wonderful, fragrant rich biennial herb is native to
the Mediterranean region and belongs to the family of
Apiaceae in the genus; Petroselinum. Its botanical name
is Petroselinum crispum.
The herb is a small plant with dark-green leaves that
resemble coriander leaves, especially in the flat-leaf
variety. However, it is milder in flavor than coriander. The
herb is widely used in Mediterranean, East European, and
American cuisine.
Health benefits of Parsley
The herb contains no cholesterol; however, it is rich in antioxidants, vitamins, minerals and dietary fiber, which help
control blood-cholesterol, prevents constipation, protects
the human body from free radicals mediated injury and
from cancers.
Parsley contains health benefiting essential volatile oils
that include myristicin, limonene, eugenol, and alphathujene.
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The essential oil, Eugenol, present in this herb has been
in therapeutic use in dentistry as a local anesthetic and
anti-septic agent for teeth and gum diseases. Eugenol has
also been found to reduce blood sugar levels in diabetics;
however, further detailed studies required to establish its
role.
Parsley is rich in poly-phenolic flavonoid antioxidants,
including apiin, apigenin, crisoeriol, and luteolin; and
has been rated as one of the plant sources with quality
antioxidant activities. Total ORAC value, which measures
the anti-oxidant strength of 100 g of fresh, raw parsley, is
1301 µmol TE (Trolex equivalents).
The herb is a good source of minerals like potassium,
calcium, manganese, iron, and magnesium. 100 g fresh
herb provides 554 mg or 12% of daily-required levels of
potassium. Potassium is the chief component of cell and
body fluids that helps control heart rate and blood pressure
by countering the effects of sodium. Iron is essential for
the production of heme, which is an important oxygencarrying component inside the red blood cells. Manganese
is used by the body as a co-factor for the antioxidant
enzyme,superoxide dismutase.
Additionally, the herb is also rich in many antioxidant
vitamins, including vitamin-A, beta-carotene,vitamin-C,
vitamin-E, zea-xanthin, lutein, and cryptoxanthin. The herb
is an excellent source of vitamin-K and folates. Zea-xanthin
helps prevent age-related macular degeneration (ARMD) in
the retina of the eye in the old age population through its
anti-oxidant and ultra-violet light filtering functions.
Fresh herb leaves are also rich in many essential vitamins
such as pantothenic acid (vitamin B-5), riboflavin (vitamin
B-2), niacin (vitamin B-3), pyridoxine (vitamin B-6) and
thiamin (vitamin B-1). These vitamins play a vital role in
carbohydrate, fat and protein metabolism by acting as coenzymes inside the human body.
It is perhaps the richest of the entire herb source for vitamin
K; provide 1640 µg or 1366% of recommended daily intake.
Vitamin K has been found to have the potential role in bone
health by promoting osteotrophic activity in the bones. It has
also established role in the treatment of Alzheimer’s disease
patients by limiting neuronal damage in the brain.
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