Recipe book Portugal - Turkey

Recipe Book

PORTUGAL TURKEY comenius regio project - portugal - turkey 2013’15 CONTRATO N.º 2013-1-TR1-COM13-48782 2

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“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/ 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 or 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 Edition – October 2014 Empresa Gráfica Feirense, S.A. Depósito Legal nº 382222/14

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CONTENTS

PAGE

Acknowledgement The wellcome note Foreword About our organizations and regions Learning more about food groups in both countries – Portugal vs Turkey

7 9 10

Cherry Tomatoes Filled with Cheese Turkish Menemen Turkish Tarator Milk, Bread and Fruit Yougurt, Bread and Fruit Milk, Bread and Orange

17 18 19 20 21 22

Leek and Carrots Meal Turkish Lentil Soup Turkish Green Beans Courgettes Cream Calf With Chickpeas Octopus Rice

25 26 27 28 29 30

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

33 34 35 36 37 38

Kisir Simple Salad

41 42

Honey Lemon Ginger Tea Lemon Mint Tea (Nane Limon) Turnip Juice Fresh Lemonade with lime and mint Chamomile Tea Sage Herbal Tea

45 46 47 48 49 50

Kapari (caper) Findik (hazelnut) Menengiç Meyankökü (licorise) Kantaron (centaury) Peppermint Nettle (urtica dioica) Nutmeg Oregano Parsley

53 54 55 56 57 58 59 60 61 62

11 13

BREAKFAST

LUNCH

DINNER

SALAD

HERBAL DRINKS

ENDEMIC PLANTS

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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.

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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 well-being.

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.

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Foreword “Recipe book Portugal - Turkey” is a part of the Health4Life

and dinner?

Project promoted under the Comenius Regio Partnership

What are the benefits of herbal drinks?

Programme between Santa Maria da Feira (Portugal)

What are the healing properties and actions of medicinal

and Kırıkkale (Turkey). This project has the purpose to

plants?

combat sedentary lifestyles and promote healthy eating habits.

We hope that this work will bring many admirers

and followers, because healthy food is for everyone,

It is now published as a small point about some of the

regardless of age, social class, or gender.

typically healthy recipes from both countries to experts, teachers and students. Kırıkkale Province Directorate of

We would like to thank to all the staff involved in this

National Education and the Municipality of Santa Maria

partnership who all contributed considerably to the

da Feira, associates itself naturally to this issue, since

content of this work. All of them made an important

a healthy diet is a front work with absolute priority. The

contribution and helped to make this project a success.

lack of proper eating habits and lack of physical activity increase the risk of obesity. The various studies on this

The coordinators of the partnership,

subject show that the prevalence of overweight and

obesity is increasing all over the world, as well as in

Andreia Santos

Portugal and Turkey and begins to affect particularly our

Mustafa Can HİÇYILMAZ

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.

It attempts to give answers to questions such as: What kind of meals we must make for breakfast, lunch

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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 preschool 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

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departments and it has 4 assistant directors and 7 branch managers.

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.

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

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.

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 AnkaraKayseri 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

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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.

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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.

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breakfast

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

17

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)

18

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

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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)

20

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

21

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)

22

67.89 10.38 2.92

Lunch

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 sautÊ 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

25

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)

26

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

Nutritional composition per serving Carbohydrate (g) Protein (g) Fat (g)

3 8 9.1

If you’re using fresh green beans clean and trim them to 1 to 1 1/2 inch pieces.

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).

If you have a pressure cooker, after adding everything cook it for 15 minutes on mediumm.

This is traditionally served cold, but it’s good when it’s warm too.

27

93.98 Kcal

Courgettes Cream Ingredients

directions

(4 persons)

2 medium potatoes 2 cloves of garlic 1 onion 2 courgettes 1 slice of pumpkin 1 tablespoon olive oil qs salt

Take the vegetables and cook the potatoes in boiling water.

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)

28

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

29

574.68 Kcal

Octopus rice Ingredients

directions

(5 persons)

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

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.

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)

30

51.15 36.71 23.10

dinner

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

33

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.

34

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

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412.65 Kcal

Bacalhau Ă Gomes de SĂĄ Ingredients

directions

(4 persons)

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

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.

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)

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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

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381 Kcal

Fish pie with carrots Ingredients

directions

(4 persons)

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

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.

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)

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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 ยบ until it is browned.

Remove from oven and serve.

salads

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201.5 Kcal

Kısır 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.

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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)

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4.29 1.74 8.21

Herbal drinks

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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.

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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!

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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 47

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.

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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.

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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.

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ENDEMIC PLANTS

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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.

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F覺nd覺k (Hazelnut) About F覺nd覺k (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.

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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.

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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.

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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.

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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.

Here’s how this alternative medicine works: 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 58

to achieve. It is imperative to maintain a low-fat diet, lose weight, and exercise regularly to help the peppermint oil work best.

Preparation and Dosage 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.

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.

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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 60

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).

Its name comes from the Greek words oros (mountain) andganos (joy).

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 contains: fiber, iron, manganese, vitamin E, iron, calcium, omega fatty acids, manganese, and typtophan.

Oregano is also a rich source of: Vitamin K - an important vitamin which promotes bone growth, the maintenance of bone density, and the production of blood clotting proteins.

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 anti-oxidants, 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 Âľmol 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 oxygen-carrying 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 Âľg 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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