Quick meals for express meals

Salads, pasta, and stir-fries are among the quickest meal options. A dish like chicken and vegetable stir-fry can be ready in just 20 minutes. To save time, use pre-cut vegetables and cooked chicken. Similarly, a hearty salad with a quinoa base, topped with fresh vegetables and a protein source like tuna or hard-boiled eggs, makes for a balanced and quick meal.

Recipes to prepare in less than 20 minutes

A great example of a quick recipe is pasta aglio e olio, a simple Italian dish requiring few ingredients: spaghetti, garlic, olive oil, red chili pepper, and parsley. The key is to cook the pasta at the same time as you prepare the sauce, making the process extremely efficient and fast. One-dish meals like this also minimize cleanup time afterward.

Here are some options you can try:

• Herb omelet : Beat the eggs with salt, pepper, chives and parsley. Cook in a hot pan with a little oil.
• Chicken wrap : use leftover roast chicken, add salad, tomatoes, cheese, and wrap it all in a tortilla.
• Vegetable rice bowl : cooked rice mixed with a variety of stir-fried vegetables and a little soy sauce.

Simple and quick desserts

A dessert doesn’t have to be complicated to be enjoyed. Fresh fruit with a dollop of whipped cream or a simple chocolate mousse can be the perfect ending to a meal without much preparation. Fruit , rich in vitamins, provides a touch of freshness and sweetness without the effort involved in traditional baking.

Sweet treats in under 10 minutes

For those who like to finish their meal with something sweet, there are delicious options that require minimal effort. For example, Greek yogurt with honey and walnuts is both nourishing and quick to prepare. Another quick idea is smoothies: blend together bananas, strawberries, and a little milk for a refreshing and healthy drink.

Tips for quick cooking

Planning meals in advance and keeping a well-organized kitchen are essential strategies for speeding up cooking time. Buying semi-prepared products, such as pre-cut vegetables or ready-to-use proteins, can also save a lot of time.

Optimizing cooking time

Using modern kitchen appliances like multicookers and quick frying pans can significantly reduce cooking times. These tools allow you to prepare complete meals with minimal supervision, which is ideal for those with limited time to spend in the kitchen.

Ultimately, it’s entirely possible to enjoy nutritious and delicious meals even when you’re short on time. With a few tips and good organization, even the busiest days can include quick and tasty homemade meals.

The itineraries of the Route des Saveurs Paysannes (Farm Flavors Route) are no longer just urban getaways. They now combine the authenticity of traditional dishes, prepared locally on small farms, with the incomparable freshness of farm produce. This strong connection between the land and the kitchen creates experiences known as Dégust’Asie Fermière ( Farm Farming Asian Tasting), which appeal to both gourmets and those curious to learn more. More than just a culinary art, it’s a challenge met by local producers to assert a sustainable, consistently delicious, and innovative identity at the heart of the Asian Taste & Terroir Journey . In short, an ode to the flavors of rural Asia , a must-try for those who want to combine pleasure, exchange, and discovery.

The Foundations of Authentic Asian Flavors: Culinary Diversity and Farm-Based Local Products

Asian cuisine is a kaleidoscope of flavors and textures, reflecting a history spanning millennia and an incredible cultural diversity. The strength of a culinary journey in Asia lies particularly in the variety of local farm products that shape both ancient recipes and the innovative flavors of 2025. It’s not just major cities like Tokyo, Bangkok, or Hanoi that delight the palate, but also the countryside where terroir and authentic flavors are cultivated. These products, grown using agricultural practices that respect natural cycles, are perfectly integrated into the immersive experience of the Asian Farm and Fork .

An overview of Asian terroirs that make a difference

Asia is a continent where each region boasts its own unique agricultural riches. The terraced rice paddies of Vietnam, the tea plantations of Japan, the citrus groves of Thailand: these are just some of the terroirs that offer an array of incomparable flavors. These terroirs form the basis of a culinary journey founded on the freshness and seasonality of ingredients, an essential premise for anyone who truly wants to experience the authentic flavors of Asia .

• Fragrant rice: From sunny Thai jasmine to aromatic Indian basmati, rice is the backbone of meals.
• Spices and herbs: Lemongrass, ginger, turmeric and kaffir lime leaves provide colour, flavour and medicinal properties.
• Fermentation: Korean kimchi and Japanese natto demonstrate an ancestral know-how vital for health and preservation.
• Seafood: Freshly caught seafood, ranging from Thai prawns to Singaporean crabs, reveals the richness of the sea.

Comparative table of farming regions in Asia

Discovering local producers , often at the forefront of sustainable initiatives, is becoming an essential part of culinary tourism. More information on sourcing farm products in Eastern Europe can be found here: Eastern European farms .

Traditional culinary techniques and fermentation, pillars of the Asian Farm and Fork

An essential part of a culinary journey through Asia is experiencing the time-honored techniques that bring recipes and their complex flavors to life. These cooking methods are an integral part of the culinary heritage and support the use of exceptional farm-fresh produce, a living embodiment of the flavors of rural Asia . From the high temperature of the wok to the subtlety of steaming, each technique speaks volumes about the mastery and respect for the ingredients.

Essential techniques: wok cooking, steaming, and Asian grilling

• Wok – Stir-frying: Speed ​​and flavor, with the famous signature taste of wok hei , this cooking method stir-fries vegetables and proteins at high temperature for a crispy texture.
• Steaming: Bamboo basket, dim sum and baozi retain moisture and purity of aromas as well as nutritional values, guaranteeing a healthy enjoyment.
• Korean barbecue or gogi-gui: A convivial experience where the guest cooks the marinated meat themselves on a table grill, accompanied by numerous banchan for an explosion of tastes.
• Fermentation: An age-old method that remains highly valued, enriching dishes with flavor and health benefits. Kimchi, natto, and tempeh are star examples of these fermented products with high nutritional value.

These methods are more than just cooking techniques; they convey a culinary philosophy that values ​​the balance between flavor, texture, and health. Culinary tourism in Asia, particularly along the Route of Rural Flavors , often offers workshops to learn these techniques.

Further exploration through culinary workshops and rural tourism

At local farms and markets, visitors can participate in classes to hone their skills in these techniques. Whether it’s a sushi workshop in Tokyo or a fermentation lesson in Seoul, meeting local producers creates a memorable Farm-to-Asia Tasting experience . These interactions reinforce the concept of food connected to the land and the seasons.

Farmers’ markets and street food: a successful marriage of tradition and modernity in Asia

Farmers’ markets in Asia represent the very soul of Asia Farm Gourmet . Here, stalls overflow with freshly harvested produce, offering a palette of colors, aromas, and textures that speak to the authenticity of the land. These markets are vibrant hubs of social life where culinary traditions meet the dynamism of young, constantly innovating creators.

Iconic markets that invite exploration

• Damnoen Saduak Floating Market (Thailand): Vibrant and picturesque, it offers freshly caught fish and seafood, fresh vegetables, and local specialties to enjoy on site.
• Tsukiji in Tokyo: A temple of freshness, this market is ideal for tasting the best sushi and sashimi, a symbol of the alliance between local produce and excellence.
• Chatuchak (Bangkok): More than a market, a universe where intoxicating street food and exceptional farm products mingle.
• Chinatown Complex in Singapore: A must-see place where tradition and handmade culinary innovation coexist.

Table of must-see farmers’ markets and street food in Asia

To learn more about unique gastronomic experiences, discover the Authentic Flavors of Niort , an inspiring example of terroir valued through farm and gourmet circuits.

Gourmet getaways in Asia: key cities and local farm specialties

The modern culinary tourist is no longer satisfied with a quick meal. They want to understand, touch, taste, and immerse themselves in flavors through a true adventure. Certain Asian metropolises perfectly embody this blend of peasant and gourmet. They captivate visitors with their ability to combine rural heritage and exceptional gastronomy, promoting a world that can be described as the Asian Taste & Terroir Journey .

Tokyo: the capital where Asian flavors, rustic charm , and modernity meet at the table

• Sushi: freshness of products, perfect mastery of vinegared rice and raw fish – a must-try in Tsukiji.
• Ramen: a rich and comforting broth, finds its best expression in Shinjuku.
• Tempura: light fried foods in the Ginza district.
• Okonomiyaki: savory pancake with multiple toppings, to be enjoyed in the Osaka district.

These classic dishes, perfected by passionate chefs, are also part of the growing popularity of culinary tourism in the region. Cooking workshops, such as sushi preparation, offer an immersive experience in Japanese culinary art.

Bangkok: A journey to the heart of Thailand ‘s Countryside Flavors Route

• Pad Thai: stir-fried noodles mixing shrimp, tofu, and peanuts, served in the alleys of Chinatown.
• Som tam: spicy, fresh and crunchy papaya salad.
• Massaman curry: a mild curry made with coconut milk and meat, a specialty of traditional restaurants.
• Tom yum: a spicy sweet and sour soup with shrimp, famous in night markets.

Bangkok is also known for its colorful markets, of which Chatuchak is one of the largest, offering an immersive experience between fresh produce and street food.

Hanoi and Singapore: between culinary tradition and innovation

• Hanoi: pho, aromatic noodle soup, bún chả of grilled pork and bánh mì, an emblematic sandwich of the local cultural crossroads.
• Singapore: spicy chili crab, fragrant nasi lemak, and bak kut teh, a medicinal herb soup. Hawker centers like Maxwell Food Centre are a must-visit.

Culinary audacity is embodied in the Mod-Sin concept , an innovative fusion of traditional flavors with contemporary techniques and influences. Enough to surprise and delight even the most discerning palates.

Etiquette and Table Art in Asia: A Guide to Appreciating Asian Farm and Fork

Beyond the taste and quality of the dishes, Asia offers a true cultural spectacle through its etiquette and table settings. Understanding these codes is essential to fully savoring the Le Panier Fermier d’Orient experience . This culinary refinement helps transform each meal into a social ritual, a moment of exchange, connected to ancient traditions and the philosophy of gesture.

Customs to observe when eating in Asia

• Respect for the order of service: often based on age or social status – a strong sign of politeness.
• Using chopsticks: avoid sticking them in the rice, a gesture frowned upon and reminiscent of funeral rites.
• Sharing dishes: in Korea and China, conviviality is expressed through the multitude of dishes in the center of the table.
• Eating with your hand: common in India and Southeast Asia, eating with your right hand with intention is a true art.
• Tea ceremony: Chinese, Japanese or Korean, it embodies respect for time and gesture, a cultural and gustatory interlude.

By adopting these rules, travelers not only demonstrate their respect for the cultures they encounter, but also participate in a shared culinary experience in harmony with the local area and its history. It’s also a way to extend the experience of the Route des Saveurs Paysannes (Farm Flavors Route) beyond the food on their plates.

Note that to further explore these rural and gourmet experiences, the Plaisirs Fermiers Niort platform offers a similar vision on the promotion of local products and conviviality around the world.

Even though foods such as wafers, biscuits, chocolate and chips come to mind when it comes to snacks, constantly consuming these foods in office life increases weight gain. Especially if you work sitting down and you feel ready to gain weight, it is the right behavior to turn to healthy snacks to avoid this situation. Since it is difficult to diet even in normal life, this situation becomes even more difficult in office life.

The weight gained due to irregular nutrition and consuming unhealthy foods can turn into weight that is difficult to lose over time. To avoid this situation, it is necessary to turn to practical snacks that both keep you full and help you stay fit. So, what are the practical snacks that we can prepare in the office?

BAKED CHICKPEAS RECIPE

Attracting attention with its healthy and delicious taste, baked chickpeas become a practical snack in office life.

INGREDIENTS FOR BAKED CHICKPEAS RECIPE

• 250 grams of boiled chickpeas
• 2 tablespoons of olive oil
• 1 teaspoon of red chili powder
• Garlic powder with half a teaspoon
• salt with half a teaspoon

PREPARATION OF BAKED CHICKPEAS RECIPE

We separate the boiled chickpeas from their shells in the office environment or at home. We transfer it into a large bowl and add red pepper powder, olive oil, salt and powdered garlic on it.

After mixing well, we transfer the mixture to the baking tray covered with greaseproof paper. We bake in our preheated 200-degree oven for approximately 25 minutes. After the first temperature comes out, we transfer it to a jar with a lid and consume it whenever we want.

YOGURT BAR RECIPE

A light and satisfying taste: yoghurt bar!

INGREDIENTS FOR YOGURT BAR RECIPE

• 250 grams of yogurt
• 5 tablespoons of honey
• Red berries with 1 and a half cups
• oats with 4 tablespoons
• Pistachios with 2 tablespoons

PREPARATION OF YOGURT BAR RECIPE

We mix yogurt and honey to make a yogurt bar recipe . Then we spread the mixture we have obtained on the baking tray on which we have laid baking paper. We add oats, pistachios and red fruits on it. In this state, we keep it in the freezer for about 5 hours. At the end of 5 hours, we consume the slices that we take out of the freezer in a short time. Enjoy your meal.

FRUIT QUINOA RECIPE

Are you ready for a fruity quinoa recipe, which is a healthy and delicious snack?

INGREDIENTS FOR FRUIT QUINOA RECIPE

• 1 cup of quinoa
• 2 cups of water
• 1 and a half cups of milk (almond milk is also suitable)
• 1 mango (or any other fruit if desired)
• 1 cup of blueberries

FRUIT QUINOA RECIPE PREPARATION

To make fruit quinoa, we transfer water and quinoa to a pot. We boil the quinoa for about 15 minutes and then mix it with cold milk. After we get a nice mixture, we divide it into serving bowls.

We wash the mango and slice it the way we want. We transfer it into the milk quinoa mixture with the blueberries. We keep it in the refrigerator and consume it in the office at any time we want.

COCOA OAT BALLS RECIPE

Cocoa oats are a flavor that can be consumed both as a snack and with coffee. With these balls, which provide high energy, high efficiency can be achieved in business life.

INGREDIENTS FOR COCOA OAT BALLS RECIPE  

• 7 dates
• 3 dried apricots
• 1 small banana
• Oat bran with 2 teaspoons
• 4 tablespoons crushed hazelnuts (plain, unroasted)
• cocoa with 1 teaspoon
• 2 tablespoons of milk
• Cinnamon with 2 teaspoons

PREPARATION OF COCOA OAT BALLS RECIPE

First, we get an idea of ​​whether the dates are dry or not. If the dates are too dry, we put the hot water and the dates in the bowl. Let it soften for about 10 minutes and take it out.

We separate the softened dates from the seeds. Then we cut the apricots into small pieces, pass the dates, milk, bananas and apricots through the rondo. We add cinnamon, cocoa and oat bran into the rondo and take it for a few minutes in this way.

Add hazelnuts into the mixture and mix with a spoon until a homogeneous consistency is obtained. We break walnut-sized pieces from the mixture we prepared and roll them. We follow the same procedures until the mortar is finished and transfer it to a plate and put it in the refrigerator to cool. Healthy and delicious snacks are ready!

OPEN TOAST RECIPE

One of the delicacies to be consumed in office life is open toast. This toast, which is extremely satisfying and delicious, is also a healthy snack.

INGREDIENTS REQUIRED FOR OPEN TOAST RECIPE

• tomato paste with 1 tbsp
• 1-2 cloves of garlic (crushed)
• 2 tablespoons of olive oil
• 1 teaspoon with thyme
• Half a teaspoon of paprika
• 1 flatbread (divided in half)
• ½ cup cheddar cheese (grated)
• 4 slices of sausage (fried)
• 1 cherry tomato (halved)
• 1 pinch of finely chopped parsley

PREPARATION OF OPEN TOAST RECIPE

To prepare the open toast, we take the garlic, olive oil, thyme, red pepper flakes and tomato paste in a bowl and mix them until it reaches a homogeneous consistency. Divide the flatbread into quarters and quarter it. We open the gap and spread it between the tomato paste sauce we prepared.

We repeat the same processes until the mortar and flatbread are finished. Then we sprinkle grated cheddar cheese, cherry tomatoes cut in half, fried sausage and a pinch of parsley on it. Then we place it in the preheated toaster.

We run the toaster at the highest temperature and keep it in the toaster until the cheddar cheese melts and turns brown. When the cheddar cheese melts and sizzles, the snack toasts are ready. Enjoy your meal!

APPLE AVOCADO SALAD RECIPE

An office snack that is both healthy and delicious is the apple avocado salad.

INGREDIENTS FOR APPLE AVOCADO SALAD RECIPE

• 2 medium ripe avocados
• 2 medium green apples
• 1 medium red apple
• 1 bunch of spring onions
• 1 tablespoon unsalted pumpkin seeds (smashed)
• 3 tablespoons of olive oil
• 1 tablespoon of freshly squeezed lemon juice
• 1 teaspoon of sumac
• salt with half a teaspoon
• 2 tablespoons of pomegranate seeds (optional)

PREPARATION OF APPLE AVOCADO SALAD RECIPE

First of all, we peel the avocados that we cut in half and remove the seeds. We combine the fruit that we cut into cubes with lemon juice so that it does not darken. Then, we finely chop the fresh onions, which we wash with plenty of water and filter the water.

We wash the apples in plenty of water and peel them. Then we cut it in half and add it to the bowl. We chop the sour apples in the same way and cut them into equal parts.

We put all the salad ingredients we chopped into a large bowl. Then we add the salt, sumac and the pumpkin seeds we extracted into it. Mix until it reaches a homogeneous consistency. After drizzling olive oil on it and sprinkling it with pomegranate, we enjoy it at the office.

All these characteristics make them particularly beneficial for our body and a moderate, but regular consumption could bring our body several advantages.

More energy

Dates contain natural sugars, glucose, fructose and sucrose that give our bodies a quick burst of energy when they need it most. Unlike any packaged snack, dates contain healthy components such as fiber, potassium, magnesium, vitamins and antioxidants that will keep those levels high and avoid a crash.

Better digestion

Digestion improves with the intake of dates since, with just one portion of these fruits, you can get about 12 grams of fiber, or 48% of the recommended daily dose. Fibers help digestion and promote proper bowel function.

Lower risk of colon cancer

In addition to improving the passage of food through the digestive tract, dates help the intestines remain free of harmful bacteria. When this very important organ of our body functions well, the risk of tumor degeneration is reduced. A study conducted by the Department of Food and Nutritional Sciences found that those who consume dates have better colon health because these fruits are able to increase the growth of good bacteria, inhibiting the growth of cancer cells.

Better brain performance

Since dates contain vitamin B6, they can also help improve brain performance by contributing in particular to the proper production of serotonin and norepinephrine. Serotonin in turn regulates mood and norepinephrine helps the body cope better with stress. Low levels of vitamin B6 have been linked to depression.

Prevent and treat hemorrhoids

Hemorrhoids are veins in the anus and rectum that have become inflamed and swollen. This situation is often caused by a previous problem of constipation that leads to tension in that area of ​​the body . It is a condition that is often very painful and in some cases can be resolved simply by changing your diet in favor of anti-constipation foods. Doctors in these cases recommend a diet rich in fiber and dates in this sense can help solve the problem.

Improve the cardiovascular system

Eating dates regularly can help lower bad cholesterol, which can cause blockages in the arteries and lead to heart attacks. This is due to the presence of potassium in dates. A study , conducted on older women, found that a high potassium intake was associated with a lower risk of stroke, ischemic stroke, and mortality.

Prevent and treat colds

Dates consumed daily help the immune system and consequently also prevent the onset of cold. If this has already occurred, it is possible to counteract it with a decoction of dates . For this purpose, 100 grams of dates and half a liter of water are used.

Increase passion

In Indian tradition, dates are a good aphrodisiac remedy, for this purpose they should be eaten only after having been soaked overnight in goat’s milk.

Coping with Anemia

Thanks to the presence of iron and magnesium, dates are a fruit that, if consumed daily, can help deal with or prevent a condition of anemia .

Improve eye health

The carotenoids contained in dates are beneficial for our health and in particular can help improve eye health and vision.

As you may have understood, there are many and varied reasons to include dates in our diet more often. It is important, however, that they are organic dates or not treated with industrial substances for preservation.

Likewise, an “orderly” life with healthy habits in which sports are practiced, a healthy diet is carried out , family relationships and frequent friendships are maintained, favors the aforementioned.

Benefits of vitamin D

Vitamin D is essential for growth and also helps absorb calcium, the main component of bones. The deficit of both could have as a consequence a greater probability of osteoporosis.

Healthy alternatives should be sought to absorb these nutrients, for example, the frequent consumption of nuts is recommended . Also, the habit of sunbathing is very beneficial.

5 nuts that contain vitamin D

Nuts not only provide vitamin D, but also multiple health benefits such as Omega 3, essential to maintain the proper functioning and conditions of the body over the years. Finding dried fruit at a good price is not easy, but in dried fruit online at Teresa Mate , they are of great quality.

sunflower seeds

Sometimes it is difficult to obtain vitamin D from food, but with the help of sunflower seeds it is possible to extract it efficiently. They also provide a great load of nutrients, not to mention that they are ideal to avoid cardiovascular diseases.

almonds

Almonds are part of the nuts that provide vitamin D and although they certainly provide more fat, there is a solution or trick that is to consume almond vegetable drink, since it is lower in fat.

Walnuts

It is no secret that walnuts are potentially energetic and provide many nutrients. As with other fruits, they include benefits such as vitamin B and minerals such as copper and magnesium. On the other hand, keep in mind that walnuts are highly recommended for memory and brain health.

flax seeds

Flax seeds provide vitamin D when they are not treated, so you have to make sure which ones you are buying. Among its properties, they help to better absorb calcium, but they also offer other benefits, such as omega 3.

Nuts generate a multitude of health benefits, in addition to providing vitamin D, they prevent diseases and can help delay cellular aging. In the Teresa Mate dried fruit store , founded by María Teresa Muñoz Mate and its CEO, you will find a wide variety at the best price.

Although cooking is a pleasant occupation, it requires knowing some techniques. Especially in order to lead a healthy life , it is important to choose the most suitable cooking methods for health. One of these methods is the steam cooking method. The benefits of steaming are too many to count, and if you want to prepare food with steam cooking methods , you should continue reading our article.

In the rest of our article, we will talk about the benefits of steamed foods and share recipes that you can cook with steam. Let’s get started then…

WHAT ARE THE BENEFITS OF THE STEAM COOKING METHOD?

• Nutritional values ​​such as vitamins and minerals of steamed foods are preserved more than foods cooked with other cooking methods; There is no significant change in the quality of the food. Thus, there is no change in the color, appearance or smell of the food.
• Steamed foods are light, so they are easily digested and do not tire the stomach.
• Steamed foods speed up metabolism.
• Excess oil is not used in steamed food, which prevents you from gaining weight.
• Thanks to the steam cooking method, the fiber structure of fibrous foods is preserved and consuming fibrous foods is very beneficial for health.
• Steaming food saves you time; because the cooking time in this method is much shorter than in other methods. Especially if you are a working individual, you can save time by using the steam cooking method.
• The energy consumed during steam cooking is less. For this reason, it becomes possible to consume foods with a lower carbon footprint and save energy with the steam cooking method.
• Since less oil is used in dishes cooked with the steam cooking technique , the budget spent on oil can be saved.
• It is a preferred cooking method for food photography because steamed food does not change much in appearance and vegetables appear fresh and vibrant in color.

HOW CAN YOU STEAM FOOD?

You have several options for steaming food , and you can use whichever option you want. In ancient times, food was cooked over boiling water by wrapping leaves or branches. Today, different steam cooking apparatuses are used. Whichever of these apparatus you choose, your steam cooking method will change accordingly.

If you want to cook your food with steam cooking technique , you can use pressure cookers. Cooking in pressure cookers; It takes place at high pressure with steam pressure, thus shortening the cooking time considerably. If you don’t have a pressure cooker yet, you can take a look at the Fissler Vitaquick Blue Point Pressure Cooker .

As another method; You can use steam cooking strainers. You can cook with steam by placing the strainer in which you put the food in the pot . You can easily perform your steam cooking process with us with the Pot-Top Steaming Apparatus and Footed Strainer .

Steam cooking machines are another way to make your job easier. We recommend trying the Dake Portable Steam Food Cooker .

How would you like to meet with the steamed recipes we have chosen for you?

RECIPES YOU CAN PREPARE USING THE STEAM COOKING METHOD

Steamed vegetables

Materials:

• 250 grams of broccoli
• 1 zucchini
• 1 carrot
• Half a lemon
• 2 tablespoons of olive oil
• 1 teaspoon of salt

Preparation of:

Separate the broccoli from the stems and chop the broccoli and carrot. After putting some water in the pot, place the cooking apparatus in the pot. Wash the vegetables and transfer them to the apparatus and leave to cook by closing the lid of the pot. You can check the degree of cooking with a fork. In another bowl, mix the lemon, olive oil, salt and serve by pouring over the vegetables that are cooked and placed on the serving plate.

Steamed Salmon

Materials:

• 2 salmon fillets
• 1 glass of water
• 1 lemon
• Dill
• Freshly ground black pepper
• Salt

Preparation of:

Put the water in a wide and deep saucepan, cut half of the lemon into round slices and add 4-5 slices of lemon into the water. Place a raised and heatproof bowl inside the pot. After transferring the salmon to another heat-resistant bowl and sprinkling black pepper and salt on them, place them in the pot you put in the pot and cook on low heat by closing the lid of the pot. After cooking, garnish with dill and lemon and serve.

Flaxseed , which maintains its existence among healthy foods , provides many benefits to the human body when consumed correctly. It is defined as a functional food because of the healthy fats, fibers and antioxidants it contains. Flaxseed, which began to be cultivated in ancient Egypt and China, has attracted attention as a subject of Ayurvedic medicine in Asia for centuries.

The usage area of ​​flaxseed is very diverse and it can be preferred in capsules such as flour, powder and oil. It has been used in the treatment of many diseases such as diabetes, cholesterol, constipation, heart disease, cancer from past to present. Flaxseed, which provides superior benefits when used correctly and consciously, can also cause harm when used unconsciously. For this reason, it is recommended to be used on the advice of an expert or doctor in the field.

WHAT IS FLAXSEED? WHAT DOES IT DO?

The question of what is flaxseed is frequently asked by people who prefer a healthy diet and who want to find healing. Flaxseed is known as a functional food with a very important content. Functional food, on the other hand, provides superior benefits on the metabolic and physiological functions of individuals, as well as fulfilling the basic nutrients needed by the body. Not only that, it draws attention as food and food ingredients that aim to protect from various diseases and lead a healthier life.

The flax plant, whose Latin name is Linum Usitatissimum, is known as an agricultural plant that usually blooms in blue, varies between 30 cm and 1 meter in length and lives for 1 year. Flaxseed, on the other hand, is a food that has a length of approximately 5 mm and resembles an egg. The seeds in question stand out with their oily, delicious, odorless, shiny and flat appearance.

Flaxseed can be mixed with hemp seed from time to time. However, these two can have quite different appearances and benefits from each other. According to the data announced by the American National Cancer Institute, flaxseed; It is among the foods that prevent the formation of cancer. In addition, flaxseed is said to have many benefits, from lowering cholesterol to supporting the digestive system, from balancing blood sugar to constipation. So, what are the benefits of flaxseed?

HELPS LOWER CHOLESTEROL

Among the most important benefits of flaxseed is its effect on cholesterol. According to the American Heart Association, it is necessary to eat foods containing omega-3 and fiber to protect heart health. At this point, flaxseed helps to absorb cholesterol in the intestines with the phytosterols in it. This is effective in lowering and balancing cholesterol.

According to some scientific studies, consuming flaxseed contributes to lowering the levels of LDL cholesterol, which is called bad cholesterol. Likewise, it not only helps to remove fat from the body.

SUPPORTS DIGESTIVE SYSTEM

Flaxseed, which has undertaken a successful task in supporting the digestive system, is especially added to the list of dieters. Since it acts as a natural laxative, it increases the frequency of movement in the intestines and plays a great role in supporting the digestive system.

Consuming flax seeds whole can cause digestive problems in people who are not accustomed to consuming fiber-containing foods. This causes symptoms such as abdominal pain, nausea and bloating. Therefore, consuming flaxseed in small doses is healthier and more beneficial.

REDUCES CANCER RISK

Flaxseed , with the omega-3 fatty acids it contains, prevents the proliferation of cancer cells and allows them to slow down their growth. According to studies, it is proven that flaxseed supports the immunity of the person against cancer types such as prostate, skin, breast, lung and colon cancer.

Flaxseed contains lignans, which prevents the formation of new blood vessels and seriously slows the growth of tumors. Studies show that breast cancer formation is low in women who regularly and consciously produce flaxseed.

ANTIOXIDANT WAREHOUSE

Flaxseed contains more antioxidants than other nutrients. As it contains omega-3, fatty acid, fiber, lignan and ALA (alpha-linolenic acid), it provides protection against various diseases by increasing the body’s resistance. For this reason, it is recommended to consume flaxseed regularly, regardless of summer and winter.

BALANCES BLOOD SUGAR

Because flaxseed contains high fiber content, it takes a long time to digest, which helps to slow down the release of sugar in the bloodstream. Since the insoluble fibers in this food contain lignans, it provides the balance of blood sugar, which is beneficial for heart health. According to studies, consuming about 20 grams of flaxseed a day is superior in balancing blood sugar.

GOOD FOR SKIN HEALTH

Another benefit of flaxseed is skin health. The antioxidants and lignans in its content prevent sagging of the skin and provide superior benefits in tightening. Apart from these, it provides a soft, bright and lively skin by nourishing the skin thanks to its fatty acids.

FLAX SEED KEEPS YOU FULL

Flaxseed is not only on the list of healthy eating individuals, but also on the list of people who are dieting. The fibers contained in this food become gel-like when it comes into contact with water. This, on the other hand, delays the hunger of the individual and allows the feeling of satiety to continue. As a result of the researches, it is seen that people who consume 2 spoons of flaxseed a day experience weight loss and slimming around the waist.

GOOD FOR CONSTIPATION

Constipation is one of the problems faced by many people today. When 2 grams of ground flaxseed is mixed well with 150 ml of water and consumed 2-3 times a day, it solves intestinal problems. People suffering from intestinal discomfort can consume flaxseed for effective results.

RELIEVES ARTHRITIS SYMPTOMS

According to the Arthritis Foundation, flaxseed helps reduce joint pain and stiffness experienced by individuals. Some individuals note superior benefits from flaxseed for lupus, rheumatoid arthritis, and Raynaud’s. In addition, it is stated that α-linolenic acid (ALA) in flaxseed helps reduce inflammation in the body.

Individuals with symptoms of arthritis can consume flaxseed by choosing one of the following ways:

• Ground flaxseed, one tablespoon per day
• One to three tablespoons a day of flaxseed oil
• Flaxseed in capsule form, 1,300-3,000 mg per day

PROVIDES BLOOD PRESSURE BALANCE

According to the results of a study conducted in the past years, consuming flaxseed regularly is effective in lowering both systolic and diastolic. In this way, it balances the blood pressure level of the person and it is recommended to consume flaxseed regularly for blood pressure patients.

HOW TO CONSUME FLAXSEED?

Although flaxseed is a food consumed in many ways, it provides superior benefits when consumed raw. Raw or immature flax seeds contain high levels of toxins. Although it is not recommended to include flaxseed in cooked dishes, it is important to eat flaxseed as follows:

• Adding flaxseed to breakfast cereals
• Mixed with yogurt
• Adding to salads or smoothies

It is important to consume as mentioned.

WHAT IS THE RISK OF CONSUMING FLAXSEED?

Flaxseed provides superior benefits when consumed consciously and in the right amount. However, in the presence of certain medical conditions, consuming flaxseed carries a risk. These:

• Those who consume cholesterol-lowering drugs
• Those who use blood thinners
• Those who consume non-steroidal anti-inflammatory drugs
• Pregnant and lactating mothers
• Individuals with hormone-sensitive breast or uterine cancer
• People who are allergic to flaxseed

It is not recommended to consume flaxseed for people who have one or more of the aforementioned disorders. 

BAKED POTATO CHIPS

Materials

• 3 medium potatoes
• 4 tablespoons of olive oil
• 1 teaspoon of black pepper
• 1 teaspoon ground red pepper
• 1 teaspoon of thyme
• 1 teaspoon of salt
• 1 teaspoon garlic powder

Preparation of

Peel the skins off the potatoes and wash them well. Make thin slices of potatoes using a vegetable peeler . If you wish, you can also do this with the help of a knife or a vegetable slicer. Take the potato slices you have obtained into a bowl filled with cold water so that they release their starch.

While the potatoes are waiting in the water, take the olive oil into a bowl. Mix in the black pepper, thyme, sweet paprika, salt and garlic powder. Drain and dry the potato slices that have been waiting in water for ten minutes.

Then, combine the potato slices and the sauce you prepared in a deep bowl and mix. Arrange on a baking tray lined with greaseproof paper. You can use two different trays, depending on the need. Bake in a preheated 200 degree oven for about thirty minutes. Your snack to take to work is ready!

CEREAL CHOCOLATE CHIP COOKIES

Materials

• 2 cups cornflakes
• 180 grams dark chocolate (containing 70 percent cocoa)

Preparation of

Take the breakfast cereals in whole pieces into a deep mixing bowl. After cutting it into small pieces, melt the dark chocolate in a glass bowl in a bain-marie in a pot with boiling water. Be careful that the boiling water vapor does not reach the melting chocolate and the glass bowl does not touch the boiling water directly.

Pour the completely melted dark chocolate over the cereals and mix gently with a spoon. After cooling the cookies in small lumps on a porcelain serving plate or a tray with greaseproof paper, share them with your loved ones.

DELICIOUS CRISPY TEMPURA

Materials

• 2 cups wheat starch
• 1 teaspoon of flour
• 2 teaspoons of salt
• 1 egg
• 2 bottles of soda (cold, 400ml.)
• (for frying) 2.5 cups of oil

Preparation of

Mix the wheat starch, flour and salt in a deep bowl. Beat the egg and add it to the dry ingredients. Place the mixing bowl in a bowl filled with ice. Slowly add the cold soda into the flour mixture and stir constantly. Dip the material that you will cover with your tempura dough into the dough. If it is slightly fluid but has a density that completely covers the material you use, your tempura dough is ready.

You can fry your ingredients covered with tempura flour in hot oil and serve hot. You can also prepare delicious snacks by coating eggplant, zucchini, mushrooms and jumbo size shrimps and frying them.

A HEALTHY AND DELICIOUS SNACK: BAKED MÜCVER

Materials

• 3 zucchini
• 2 eggs (scrambled)
• 1 carrot
• 1 teaspoon of flour
• 6 spring onions
• ½ bunch of dill
• 1.5 teaspoons of salt
• 1 teaspoon of black pepper

Preparation of

Grate the zucchini that you washed in plenty of water with the wide part of the grater. In order not to dilute the Mover; Squeeze out the juice of the grated zucchini. In a large bowl, combine the grated zucchini, carrot, egg, spring onion, dill, salt, pepper and flour. Add the flour and mix all the ingredients together with the help of a spatula until you get a paste-like consistency.

WHAT ARE THE BENEFITS OF CHERRY STALK TEA?

It is recommended to be prepared as a “decoction” (boiling and brewing process) and consumed in the form of tea. It is rich in fatty acids. It contains plenty of vitamin C, as well as vitamin A, vitamin E and vitamin K. The plant, which contains sufficient amounts of potassium, magnesium, fiber and antioxidants, also has antioxidants that regulate biorhythm such as melatonin and serotonin. In recent studies, it has been observed that it increases insulin production thanks to the polyphenolic flavonoid compound anthocyanin it contains. As a result of clinical studies, its “diuretic (diuretic)” feature has been proven.

It is known that cherry stem is used for therapeutic purposes in some countries outside our country. The active ingredient of the compound known as “ricotto” in Italy is cherry stem. It is consumed as an aid in the treatment of many complaints such as colds, cough, other respiratory diseases, stomach complaints, abdominal pain, digestive problems, kidney diseases. In Spain, it is widely used in the treatment of urticaria (itchy skin disease), popularly known as hives. The most common country for cellulite treatment is Serbia. It is mostly recommended and used in our country because of its edema-stimulating feature. The plant, which also has an “anti-inflammatory” (anti-inflammatory) effect, has a wide range of use as an adjunctive therapy.

HOW TO MAKE CHERRY STALK TEA?

As with all herbal teas, the water used while preparing this tea must be free of chlorine and lime. The cherry stalk, which is recommended to be consumed in appropriate amounts at certain periods, is put into 1 glass of water and boiled for about 5 minutes on low heat, making it a tea. After the tea is warmed, it is filtered and consumed. In cases where it should be consumed on an empty stomach and at night, it is recommended to be used according to the need and with expert recommendations.

WHAT DISEASES CAN CHERRY STALK TEA BE CONSUMED TO HELP TREAT?

Conscious consumption is the first thing to consider before starting to use any herbal tea as an auxiliary treatment. If it is going to be applied as an adjunctive treatment to a disease that has been diagnosed and drug treatment has been started, it should be started by consulting a doctor and getting expert knowledge. Attention should be paid to the amount to be applied and the duration of use.

Toxin Enemy

Thanks to the components in the cherry stem, it is very effective in removing toxins from the body. Tea, which is a complete toxin enemy, plays an important role in cleaning the blood by purifying the body from harmful substances.

Protects Cardiovascular Health

Elevated bad cholesterol, known as LDL, can lead to serious health problems. Cholesterol particles accumulating on the walls of the arteries form plaques and cause occlusion of the arteries. Cherry stalk tea , which is effective in lowering bad cholesterol, can be easily consumed as a treatment to help protect cardiovascular health. 

Cherry Stalk Tea Against Infections

Cherry sap, which is among the rare plants with anti-inflammatory properties, is frequently used in the treatment of urinary tract infections.

Effect on Kidney Stone and Sand Excretion

Cherry stalk tea is used to break up kidney stones and remove them from the bladder through the urinary tract and to prevent infections that may occur in this process.

Bowel Regulator

It has been traditionally consumed for many years, especially against constipation, in the treatment of irregularities in the excretory system, which is frequently experienced.

For Complaints During Menstrual Period

Many women complain of edema that accumulates in their bodies during their menstrual periods. Swelling due to edema in the hands, feet and abdomen is very uncomfortable. Thanks to its diuretic feature, cherry stalk tea is used for this purpose, which helps to get rid of edema.

Cherry Stalk Tea in the Treatment of Rheumatism

Cherry stalk tea is recommended by many experts as it helps to treat painful swellings in the joints due to inflammatory joint rheumatism .

For Prostate Related Complaints

Prostate is a disease that we hear frequently in men in advanced ages. Urinary incontinence, one of the benign prostate complaints, is caused by the inability to fully empty the urine in the bladder. In the discharge of this urine that cannot be discharged from the bladder, the treatment is supported by consuming cherry stalk tea with appropriate cures.

For Age-Related Joint Complaints

One of the complaints experienced in advanced ages is swelling, especially in the foot joints. Cherry stalk tea is very good for these complaints, where edema cannot be removed and causes swelling in the joints.

Long-Term Feeling of Fullness

Cherry stalk tea, which provides a long-term feeling of satiety after consumption, is also frequently used in diet programs.

Detox Effect

Thanks to its antioxidant properties, it is preferred by those who apply detox.

Natural Calming

Stress, which we can call the biggest disease of today’s world, is a situation that most of us experience. One of the most common complaints related to stress is sleep disorders. Cherry stalk tea, which is a natural tranquilizer, improves sleep quality before going to bed.

Effect on the Immune System

The weakening of the immune system makes it easier to catch many diseases. In cases where the immune system needs to be strengthened, it is recommended to use cherry stem tea.

Importance in Skin Health

After the cherry stem tea is prepared with the appropriate method, it is applied to the clean skin. It is washed after 10 minutes of waiting time. It is also a frequently used method in the treatment of cellulite.

Effect on Blood Sugar

The rise in blood sugar due to the imbalance in insulin production is the most obvious symptom of diabetes. In recent studies, it is observed that cherry stem increases insulin production thanks to the active ingredients in its content. Thanks to the increased insulin, cherry stalk tea, which provides a balance in the sugar level in the blood, has an effective role in the treatment of diabetes. It also helps to control appetite and prevents unhealthy and over-nutrition.

Pain Relief and Muscle Relaxation Effect

Cherry stalk tea also has analgesic and muscle relaxant properties. It is consumed especially for pain relief in pain caused by contractions during menstruation and in rheumatic diseases.

Gout Treatment

Gout is an inflammatory joint disease. It occurs when uric acid rising in the blood condenses in the joint and precipitates in crystalline form. Severe pain and redness begin in and around the big toe joint. It is recommended as an adjunctive treatment to reduce the symptoms of the disease.

Strengthens Joint-Tendon-Ties

Thanks to the flavonoids in its content, it is among the benefits known to strengthen weakened joints, ligaments and tendons.

Liver Friendly

One of the most important tasks of the liver is to absorb the toxic nutrients that enter the body and ensure their excretion from the body. Cherry stalk, which has a very important effect on the removal of toxins from the body, provides a significant benefit to the liver when consumed as tea. 

Cherry stalk tea , whose benefits have been proven by clinical studies , is traditionally used for many diseases for therapeutic purposes. It is very important to pay attention to the warnings made by experts for a correct consumption. Every useful thing that is consumed excessively and unconsciously can have negative effects. Recommendations and warnings of reliable experts who do research on herbs are very important for all herbal treatments. It is necessary to act consciously in all matters related to our health, to follow the suggested instructions and to listen to the recommendations of the experts. In diseases that have been diagnosed and drug treatment has been started, treatment and drug administration should not be stopped without consulting a doctor, herbal teas should not be started as an adjunctive treatment, and we should pay attention to the reliability of the product when purchasing the product we will consume.