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Are all high-fat foods bad?

Abdomen 17 Mins Read

Introduction

Our diet unfortunately abounds in carbohydrates, which I believe most of us consume too much of.

While carbohydrates in the form of dietary fiber are welcome, carbohydrates in the form of sugar, including glucose, fructose, lactose, or sucrose, are one of the main causes of diet-related diseases.

Therefore, in order to balance the proportions of nutrients provided by food to some extent, I would like to encourage you to consume fatty products, especially those I presented in today’s compilation.

I think some people will be surprised by the many health benefits we can achieve by incorporating fatty products into our diet.

There are really a lot of them, and they can help many individuals, so I believe it’s worth reading this article to the end.

I would like this article to debunk the myth that all fatty products are unhealthy and that we should limit their consumption.

Non-fat cocoa

The list of fatty products today begins with unsweetened cocoa.

In addition to its relatively high content of magnesium and potassium, it is exceptionally rich in antioxidants in the form of polyphenols.

This combination of ingredients makes incorporating cocoa or dark chocolate into the diet beneficial.

I’m primarily referring to the reduction of blood pressure, alleviation of arterial stiffness, decreased risk of hypertension, coronary heart disease, myocardial infarction, and stroke, improved blood flow to the gray matter of the brain, leading to enhanced brain function and protection against dementia, lowered blood glucose levels, and protection against diabetes.

Furthermore, compounds present in cocoa and dark chocolate have anti-inflammatory effects, alleviate symptoms of depression, and even exhibit prebiotic properties by nourishing beneficial bacteria in our intestines.

Fatty Sea Fish

Herring

Another important group of fatty food products includes fatty sea fish, and the first one is Atlantic herring.

It is an excellent source of omega-3 fatty acids, which undeniably have a beneficial impact on the human body.

In addition to omega-3, herring is very rich in high-quality protein, selenium, potassium, and vitamin B12.

As for the health benefits of fatty sea fish, such as Atlantic herring containing omega-3, it primarily involves the prevention of cardiovascular diseases, including coronary heart disease, heart failure, atherosclerosis, and stroke, reduction of the risk of colorectal, liver, and lung cancer, alleviation of rheumatoid arthritis, slowing down muscle loss and weakness in older individuals, known as sarcopenia, prevention of dementia, strengthening of memory in both young and older individuals, as well as reducing depressive symptoms.

Furthermore, researchers have observed that high consumption of omega-3, which herring is rich in, can extend our lifespan by up to 5 years.

Atlantic mackerel

Among other valuable and fatty fish that it is good to occasionally include in our diet, there is Atlantic mackerel.

It also exhibits health benefits, as I mentioned earlier.

Compared to herring, it contains similar amounts of potassium, slightly more iron and selenium, three times more vitamin B3, or niacin, but 50% less vitamin B12. Therefore, if someone is not fond of herring, Atlantic mackerel will be a very good choice.

Sardines

Another healthy option is sardines.

They contain even more iron, zinc, and potassium than the two fish species mentioned earlier.

They also have higher selenium content and a comparable amount of vitamin B12 as mackerel, but less than herring. Therefore, to diversify your diet and promote health, incorporating sardines will be beneficial.

Vegetable oils and their positive influence

Among fatty products, it is also worth paying attention to vegetable oils.

I understand that they may not be popular in some circles, but the health benefits of unrefined, unfiltered, and consumed raw oils are undeniable.

Olive Oil

I often mention olive oil, so here, in a brief summary, I will only say that besides valuable monounsaturated fatty acids, it also contains very valuable vitamins E and K.

Furthermore, its health-promoting properties are determined by polyphenols such as oleuropein and oleacein.

Olive oil is primarily a product that benefits individuals who want to take care of their cardiovascular system. This is because it lowers triglycerides and prevents the transformation of cholesterol into atherosclerotic molecules.

As a result, regular consumption of olive oil reduces the risk of coronary heart disease by 27% and strokes by 26%.

Moreover, individuals who include it in their diet have a lower mortality rate from cardiovascular diseases.

Additionally, olive oil reduces the risk of breast, pancreatic, stomach, esophageal, and bladder cancer.

Furthermore, it reduces systemic inflammation, lowers fasting blood sugar levels, and has neuroprotective effects, promoting the formation of new connections between nerve cells, thus improving brain function.

It is worth knowing that when it comes to oils, one does not live by olive oil alone.

With all conviction, I can say that although it is a very valuable product, it is by no means irreplaceable.

Alternative Oils

Black seed oil

In order to improve one’s health, one can reach for black seed oil, for example.

This type of oil is renowned primarily for its strong anti-inflammatory properties, which it owes to the presence of a compound called thymoquinone.

Numerous studies have shown that the use of black seed oil reduces inflammation in individuals with rheumatoid arthritis and inhibits the activity of this disease, including alleviating joint pain, stiffness, and swelling.

A similar effect has been observed in patients with osteoarthritis.

In addition to its anti-inflammatory effects, black seed oil is also known for its antihistaminic properties, which can benefit individuals dealing with allergies and asthma.

Research has shown that using this oil can alleviate the course of asthma, including reducing cough and wheezing, and even improving lung function.

Furthermore, in individuals with allergic rhinitis, black seed oil alleviates nasal congestion, itching, nasal mucosal congestion, as well as cough.

However, it is worth knowing that black seed oil, not just olive oil, also has a positive impact on the cardiovascular system.

In one of the recent studies from 2022, the authors observed that the discussed oil improves the functioning of blood vessels, including contributing to a beneficial increase in nitric oxide in the blood, which expands our arteries.

Additionally, black seed oil effectively lowers systolic and diastolic blood pressure and is highly efficient in reducing triglyceride levels.

It has been found to reduce their concentration by up to 15 milligrams per deciliter.

Among other advantages of regularly consuming black seed oil, I can also mention the improvement in lung function in individuals with chronic obstructive pulmonary disease, a significant decrease in blood glucose levels, liver defatting, and improvement in fertility in men through increased semen volume, as well as increased sperm count and motility.

Moreover, black seed oil alleviates symptoms of indigestion, such as a feeling of fullness in the stomach, early satiety, upper abdominal pain, and nausea and vomiting.

How to use?

It is best to use black seed oil in a quantity of 1 teaspoon per day. To get accustomed to its taste, it can be gradually introduced, starting with a smaller portion.

To improve the taste, it can also be combined with raspberry puree, lemon juice, or a touch of elderflower syrup. Just saying 😉

Evening Primrose Seed Oil

Another interesting and equally valuable oil is evening primrose oil.

Its uniqueness lies in the fact that it contains a rather unique compound called gamma-linolenic acid.

It is this compound that makes evening primrose oil reduce joint pain and alleviate stiffness in individuals with rheumatoid arthritis.

However, the health benefits of evening primrose oil go beyond that.

For example, it is highly effective in reducing triglyceride levels.

According to scientific literature, it can reduce triglycerides by as much as 37 milligrams per deciliter. Therefore, if you have elevated triglycerides, evening primrose oil would be an excellent choice.

Furthermore, evening primrose oil is attributed with preventive and supportive effects in the treatment of kidney stones, specifically calcium oxalate stones.

It is also worth noting that its high content of linoleic acid protects against coronary heart disease and reduces the risk of premature death from such causes.

Additionally, evening primrose oil improves the condition of the skin in various diseases.

For example, it alleviates symptoms of atopic dermatitis, such as itching, swelling, redness, and the formation of crusts.

Moreover, it reduces inflammatory and non-inflammatory acne lesions in individuals with mild to moderate acne.

In healthy individuals, it improves skin elasticity and firmness while reducing roughness.

To benefit from the health properties of evening primrose oil, it is good to consume it in a quantity of 1 teaspoon per day.

Such an amount can be divided, for example, into 2 servings and consumed throughout the day.

Sesame Oil

Among oils, it is also worth paying attention to sesame oil, which I feel is not talked about much, and if it is, it is rather in the context of it containing omega-6 fatty acids in the form of linoleic acid, which supposedly has a pro-inflammatory effect in a negative sense.

Here, just for clarification, I would like to mention that recent scientific studies do not confirm such adverse effects.

Moreover, an extensive analysis of research from 2021 shows that consuming sesame-based products contributes to a reduction in the level of interleukin-6, which is a pro-inflammatory molecule.

As for other health benefits, sesame oil gently lowers blood glucose levels, and its use leads to a reduction in the level of glycosylated hemoglobin, indicating that this oil exhibits positive long-term effects.

Additionally, sesame oil helps regulate blood pressure.

It contributes to a reduction in systolic blood pressure by 2.5 millimeters of mercury and a decrease in diastolic blood pressure by just under 2 units.

As an interesting fact, I will also mention that in a small study involving both men and women, the authors observed that sesame oil has an equivalent effect in improving lipid profile compared to olive oil, and it even shows higher effectiveness in reducing triglyceride and LDL cholesterol levels.

All of this, as I have mentioned, only proves that sesame oil significantly improves our metabolic health.

In an experiment conducted on animals, researchers even noticed that its administration led to a significant reduction in atherosclerotic changes.

Linseed Oil

When it comes to oils, it is impossible not to mention flaxseed oil, which I recently recorded a separate episode about. In short, this oil is the best source of alpha-linolenic acid, one of the omega-3 fatty acids.

Additionally, it contains a remarkably valuable compound called gamma-tocopherol, which has strong anti-inflammatory and antioxidant properties. It protects our body from systemic inflammation and oxidative stress, which create an environment for the development of many diseases.

Scientific literature directly shows that regular consumption of flaxseed oil lowers the level of atherosclerotic small dense lipoproteins (sLDL), reduces triglyceride levels by as much as 11 milligrams per deciliter, helps lower blood pressure, reduces liver fat, protects against colorectal, breast, and prostate cancer, and, thanks to the aforementioned alpha-linolenic acid, reduces the risk of cardiovascular diseases by 10%.

Furthermore, due to all these health effects, incorporating 1 tablespoon of flaxseed oil into your daily diet can reduce the risk of premature death by 25%, effectively extending our lifespan.

Based on this information, if you decide to use flaxseed oil, it is recommended to consume 1 or 2 tablespoons daily. It is important to note that the flaxseed oil you purchase should be freshly pressed shortly after placing the order and must be stored in the refrigerator both before and after opening.

Speaking of flaxseed oil, I must also mention the flaxseeds themselves, also known as linseeds. It is worth noting that the composition of the seeds slightly differs from the oil, as they contain smaller amounts of alpha-linolenic acid but are rich in dietary fiber and active compounds called lignans.

As a result, flaxseeds also offer many health benefits. Similar to flaxseed oil, regular consumption of flaxseeds protects the colon against the development of tumors, improves circulation, including lowering triglyceride levels and blood pressure, and enhances the functioning of a fatty liver, while also reducing fibrosis and steatosis of this organ.

Furthermore, flaxseeds have additional advantages, such as lowering fasting blood glucose levels, which is good news for people with diabetes. Additionally, scientists have confirmed that flaxseeds can help reduce insulin resistance, further emphasizing the benefits of consuming these seeds for individuals with carbohydrate metabolism disorders.

It is worth noting that there is no significant difference between brown and golden flaxseeds. However, it is important to purchase them whole and grind them just before consumption.

To benefit from their health properties, it is recommended to consume 2-3 tablespoons of flaxseeds daily.

Pumpkin Seeds

In addition to flaxseeds, I also encourage you to consider other seeds and kernels.

First and foremost, I’m referring to pumpkin seeds. It’s worth knowing that they are an excellent source of many essential minerals, including magnesium, zinc, manganese, and iron.

For example, just a handful of pumpkin seeds covers nearly 40% of the daily magnesium requirement. Considering that not many of us consume an adequate amount of magnesium, pumpkin seeds are a truly valuable addition to the diet.

In terms of health properties, it’s important to note that pumpkin seeds improve the health of men dealing with benign prostatic hyperplasia (enlargement of the prostate gland). Furthermore, in experiments conducted on animals, scientists observed that pumpkin seeds can even inhibit prostate enlargement.

Additionally, pumpkin seeds have anticancer effects. Researchers have found that regular consumption of pumpkin seeds can reduce the risk of breast cancer by up to 34%. Moreover, pumpkin seeds can protect against cancerous changes in the colon caused by carcinogens.

Furthermore, due to their high content of magnesium and zinc, pumpkin seeds promote male fertility, strengthen the immune system, and help prevent the development of diabetes. If diabetes does occur, they can assist in regulating glucose levels.

It’s also worth knowing that the high levels of magnesium present in pumpkin seeds reduce the risk of cardiovascular diseases, including coronary heart disease, heart failure, and strokes.

Moreover, individuals who have a diet rich in magnesium tend to have lower mortality rates from heart attacks. Therefore, it is beneficial to regularly incorporate pumpkin seeds into your diet alongside other seeds and kernels.

An optimal amount would be one handful per day.

Grape Seeds

Another valuable product that contains relatively high amounts of fat, up to 20%, is grape seeds.

In addition to fat, they are also a very good source of dietary fiber.

However, the most characteristic and health-promoting component found in grape seeds is a group of powerful antioxidants called proanthocyanidins, abbreviated as OPC.

It is largely due to their presence that consuming grape seeds contributes to health. Specifically, these seeds exhibit anti-inflammatory effects and have the ability to reduce the levels of the pro-inflammatory molecule known as C-reactive protein. They are capable of lowering systemic inflammation, which is a cause of many diseases.

Moreover, grape seeds have hypotensive properties and can help lower systolic blood pressure by up to 6 millimeters of mercury, and in the case of diastolic blood pressure, a reduction of nearly 3 units can be achieved.

Additionally, they improve the lipid profile of the blood by restoring the balance between HDL and LDL cholesterol and reducing the concentration of triglycerides.

Speaking of cardiovascular benefits, it’s important to note that compounds present in grape seeds help maintain the proper flexibility of blood vessels.

Furthermore, according to the latest research findings, grape seeds can be classified as products that alleviate insulin resistance. Therefore, individuals with conditions such as diabetes or prediabetes can also benefit from consuming them.

I recommend consuming about 2 teaspoons of grape seeds per day, which can be added to yogurt, smoothies, salads, or even cottage cheese.

Egg Yolk

Among the fatty foods that I encourage you to regularly include in your diet is egg yolk, as it is a true treasure trove of many valuable nutrients.

For example, just 2 egg yolks can cover 40% of your daily selenium requirement.

This is highly significant because few of us consume sufficient selenium on a daily basis, which can have an impact on our health. It is important to know that selenium deficiency disrupts the functioning of the thyroid and can cause hypothyroidism.

Furthermore, a lack of selenium can contribute to worsened mood, weakened immunity, and fertility disorders in men. Its presence is also important for maintaining healthy hair and nails.

Additionally, it’s worth mentioning that selenium creates an antioxidant barrier in our body, protecting it against free radicals and oxidative stress.

Egg yolk is also a good source of B-vitamins. Just 2 egg yolks can cover 20% of the recommended daily intake of vitamin B5, also known as pantothenic acid, which strengthens the immune system, supports mental agility, improves mood, reduces fatigue, and participates in the metabolism of vitamin D.

Egg yolks also contain relatively high amounts of folate, which is vitamin B9. Folate is responsible for lowering homocysteine levels in the blood, and high levels of homocysteine can damage blood vessels and lead to the development of cardiovascular diseases.

Furthermore, folate plays a role in red blood cell production, and its deficiency can lead to anemia. It’s also worth mentioning that folate protects against neurodegenerative diseases, including reducing the risk of Alzheimer’s disease. Therefore, this nutrient can be seen as an investment in healthy aging.

Moreover, folate, similar to vitamin B5, provides us with energy, prevents fatigue, and ensures the proper functioning of the immune system.

Avocado

On the list of low-carbohydrate products, including those almost devoid of sugar but high in fat, we cannot overlook the exceptional fruit that is avocado.

This fruit contains as much as 15% fat. It’s worth noting that this fat consists of healthy monounsaturated fatty acids.

At the same time, it should be emphasized that avocado is an excellent source of potassium. In one half of the fruit, we have as much as 400 milligrams of potassium. Potassium is a component that ensures the proper functioning of the nervous system, is responsible for muscle contractility, and helps regulate blood pressure.

I must also mention that the presence of antioxidants in avocado prevents the oxidation of cholesterol in our bodies, which has been confirmed in scientific studies. It is important to know that it is this oxidized cholesterol that contributes to atherosclerosis, so avocado can be said to prevent atherosclerosis to some extent.

By the way, conducted studies have shown that regular consumption of avocado reduces the risk of coronary artery disease by as much as 21% and arterial hypertension by 17%.

It’s also worth knowing that avocado is rich in lutein, and providing lutein improves our vision and helps prevent eye diseases such as cataracts and age-related macular degeneration.

Chicken Liver

I decided that today’s list should also include liver.

It practically contains no carbohydrates and provides a relatively high amount of fat, although it is primarily a source of protein.

I included liver because few other products can match it in terms of the content of vitamins and minerals.

First and foremost, chicken liver is an excellent source of complete iron, zinc, selenium, and copper.

As for vitamins, it is rich in vitamin B2, also known as riboflavin, vitamin B3, or niacin, vitamin B5, also known as pantothenic acid, vitamin B6, vitamin B9, or folate, and it provides a significant amount of vitamin B12.

Additionally, it is highly abundant in vitamin A and the aforementioned choline, which can also be found in egg yolks.

Conclusion

I hope that with this article, I have managed to convince you that many fatty products are a true treasure trove of health, and for those who already consume them in large quantities, they are doing well.

At the same time, it is worth remembering that not all sources of fat are healthy.

I am primarily referring to processed trans fats.

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Diet

Make Superfood From Leftovers

Diet 14 Mins Read

Introduction

In this article, I’m going to give you ideas on how to use food leftovers so as not to throw them away unnecessarily. This is not only in the context of taking care of our wallets but also respecting and considering the issue of food waste.

According to the Food Bank, on average, each of us throws away about 114.64 pounds (52 kg) of food per year. Of course, the scale of the problem is much greater, as stores and wholesalers also throw away food.

It’s obvious that throwing away food is catastrophic for our wallets. Experts estimate that, on average, each of us wastes food worth $11 per month. However, considering the recent skyrocketing prices of food, I would argue that the cost of throwing away food is even higher.

According to many studies, the most frequently wasted group of products is bread

Stale Bread

According to many studies, the most frequently wasted group of products is bread, so let’s start with that.

What can we do with stale bread? The first thing that comes to mind is to use it for preparing flavored toasts. Such bread can be spread with homemade butter and garlic, with the addition of various spices, including basil, and then baked in the oven. Croutons prepared in this way will work not only as an addition to soups, but also go well with, for example, tomato and cheese salad. Herbal croutons can also be used as a healthy equivalent of potato chips.

If we have leftover bread, it’s worth remembering about bread soup. It is a soup whose main ingredients, apart from dry bread, usually include milk, garlic, egg yolk, and yellow cheese. Of course, the soup can also be enriched with spices and even meat.

From stale bread, we can also prepare dumplings, which are perfect as a side dish for meat, including goulash.

Another solution is to prepare quick stale bread casseroles. Old bread will serve well as a base for such a dish, and as toppings, standard vegetables such as peppers and tomatoes, spices, mushrooms, as well as yellow cheese and ham will work. It is also an interesting option to make refreshing kvass, which is perfect for summer. For this purpose, use mainly old wholemeal bread. The rest of the ingredients are water, yeast, sugar, raisins, and lemon.

Old bread can also be used to make a sweet snack. For example, a Spanish dish called torrijas, which is often eaten during Easter in Spain. Its preparation is very simple: slices of stale bread are soaked in milk with added sugar and eggs, then fried. This dish can be served with honey, cinnamon, or vanilla. Another idea to use stale sweet bread is to prepare bread pudding with the addition of raisins, nuts, and apples. The taste of such a pudding will be well emphasized by the vanilla sauce prepared based on a vanilla pod, cream, flour, and egg yolks.

If you don’t have time to prepare new dishes using old bread, you can use them as breadcrumbs or add them to soups and sauces to thicken them.

By the way, it is also worth mentioning that stale bread or rolls can be refreshed in the oven. To do this, they must be moistened with water, then put into the preheated oven at about 140 degrees for about 15 minutes.

Veggies often end up in our bins…

Vegetables and Fruits

Now let’s move on to the second group of products, which also often end up in the trash – vegetables. There are even more ways to use them than stale bread. What comes first to mind is to use vegetable leftovers, e.g., from broth to prepare vegetable salad.

However, they have many more uses. You can make a paste out of them to bread or make vegan chops out of them. Of course, nothing prevents them from being vegetable and meat cutlets. Not only will they be healthier, this will also save some money on less meat.

Unused vegetables will also work as stuffing for dumplings and croquettes. As with stale bread, you can also use leftover vegetables as an important ingredient in casseroles.

They can also be successfully used as pizza toppings. If any of you use a juicer, the remaining vegetable pulp, that most of us usually throw away, can be utilized appropriately.

Like raw or cooked vegetables, they can be used to prepare nutritious smoothies or cream soups. Some leftover cooked vegetables can also be used to make tasty and healthy chips, especially beets and carrots.

Just slice them and bake in the oven. To shorten the baking time, you can grease them with oil. And here I would like to suggest preparing a herb marinade to enhance their taste. You can use a mild marinade consisting of, for example, basil and oregano or a spicier one using hot paprika and pepper.

Another way to use leftover vegetables is to prepare any kind of pickled vegetables or relish.

You can pickle almost all vegetables. They will prove themselves here, first of all: cucumbers, peppers, tomatoes, beets, carrots, cauliflower, cabbage, radishes, garlic, and zucchini. I’ll add right now that in one jar we can pickle together different vegetables. I will also mention that in one of my videos, I said why you should eat pickled beets. I encourage you to familiarize yourself with this material.

An even simpler situation is when we have unused potatoes, even if they are already cooked, which we couldn’t eat all of. Based on them, you can prepare noodles, chops, dumplings, croquettes, or pancakes. Both potatoes and other vegetables can also be used to prepare delicious vegetable pate.

Another solution is to use boiled potatoes to make fried potato balls with cheese that can be used as a snack. Few people know that you can even make tasty donuts with potatoes. An interesting way to manage waste is making a home garden out of leftover vegetables.

As you know, under favorable conditions, plants have a certain ability to regenerate themselves, and this fact can be used to produce edible leaves.

Vegetables are perfect for this, such as parsley, carrots, and radishes. Just cut off the root ends and place them in a plate with water.

After a few days, leaves will grow from them that can be used for preparing different dishes. However, keep in mind to replace the water with fresh water daily.

Parsley or carrot leaves can be used, for example, as an addition to a salad or to make original pesto out of them. Of course, this applies not only to these leaves but also to the primary leaves that are found on the vegetables we bought.

We can carry out a similar procedure with leaf regeneration for other vegetables, including leek, onion, garlic, or celery.

If we can save the vegetables, we can also save the fruits. The easiest way to manage them is to prepare a tasty and nutritious cocktail.

Just mix the individual ingredients and you’re done. A fairly quick solution is also to make compotes and fruit mousses that we can use in the future as an addition to cakes, pancakes, or ice cream. Since we’re on the subject of ice cream, here is where bananas find a good use. We can cut them into smaller pieces and freeze them.

Take them out after they’ve been frozen for a few hours and add milk, yogurt, plant-based drink, as well as dissolved and cooled cocoa.

Then combine the ingredients and blend until smooth consistency and the ice cream is ready. From other fruits such as raspberries, strawberries, or blueberries in a similar way, you can also prepare tasty sorbets.

As with vegetables, fruits can also be used to prepare baked chips. They will work for this purpose, mainly apples, pears, peaches, apricots, and bananas. Yet another solution for quickly using fruit leftovers is to prepare a dessert in the form of baked fruit under crumble.

Grapes can also be used if they have lost their firmness. I recommend drizzling them with olive oil or pouring melted butter over them, adding your favorite spices and placing them in the oven for about 25 minutes.

Roasted grapes are the perfect addition to meat or cheese. When it comes to products that we often throw away, cold cuts and meat should also be included. Fortunately, however, there are many options for properly managing these products.

Leftover meat or dried ham can be successfully added to pizza, casseroles, tarts or scrambled eggs.

Leftover meat

Leftover meat or dried ham can be successfully added to pizza, casseroles, tarts or scrambled eggs. Unused meats can also be fried and added to tortillas. This type of food leftover, even when dried, can also be used in the preparation of goulash, or stews that I have already mentioned in the context of vegetables.

Another idea is the preparation of jelly, i.e. aspic. Both ham, sausage, and pieces of meat can also be used as an addition to i.e. Breton beans or soup.

I especially mean soups like pea soup, cabbage soup, or bean soup. Unused meat and sausages can also be ground, and the resulting mass used as meat filling, for example, for flour products such as dumplings, noodles, and savory pancakes.

Minced meat works too for the preparation of meatballs and sandwich spreads. It can also be used to prepare stuffed peppers.

Among the products that some of us throw away can be listed dried cheese

Leftover cheese

Among the products that some of us throw away can be listed dried cheese. Personally, however, I think that the drying of cheese should not be a reason to get rid of it. We can find a place for it in our kitchen.

For example, such seemingly useless cheese can be grated. Moreover, I bet that many people deliberately buy mild yellow cheese, which is ordinary and not some special one, and overpay for this practice.

Such grated cheese can be used in many ways, including sprinkling on salads and soups. Another solution is to use grated cheese for preparing cheese sauce. Dried cheese in a piece can be added to pizza, casserole or toast, where it will dissolve anyway. These tips apply not only to mild cheese but also to blue cheese.

A less healthy solution is the preparation of fried cheese in breadcrumbs, a dish that we can enjoy in, among other places, the Czech Republic or Slovakia.

Its preparation is very simple: just cut the cheese into slices, roll it in beaten egg with the addition of breadcrumbs, and fry the cheese in a pan until it’s golden and crispy. It’s perfect as an addition to dinner.

By the way, I’d like to add that dried yellow cheese can be slightly refreshed. I mean bathing it in milk. Just gently heat the milk and submerge the cheese in it so that it is completely covered with milk. After about half an hour, remove the cheese and dry it using a paper towel. I will also mention that cheese bought by weight is best kept wrapped in parchment paper, which will extend its durability.

Rice, groats and pasta

I think many of you also throw away cooked groats, rice, or pasta. I have also encountered at home many times the situation where there was nothing to do with a little bit of cooked rice that has not been eaten. This problem is quite common among people who cook rice or porridge in bags. Then we can’t choose the right portion for ourselves, and sometimes one bag is too much for some people.

However, this problem can also be solved with several solutions. An example of dishes whose groats, rice or noodles don’t have to be the main components, and at the same time they can be successfully used as an addition, are salads, meatballs, casseroles, pancakes, and soups.

Pasta leftovers, groats, or rice, can also be used to fry with eggs and vegetables. A meal prepared this way will be nutritious and quite tasty!

Rice and groats will also work well as stuffing for peppers, zucchini, or flour dishes. In addition, rice can be combined with apple mousse and cinnamon, and we have a ready dessert. Similarly, we can mix groats with chopped and roasted nuts, raisins, honey, and cream. So prepared dessert is best chilled in the fridge before consumption.

Another solution is to prepare pudding, e.g., based on millet or buckwheat groats.

I’ve made these puddings many times myself – millet-vanilla or buckwheat-chocolate – and I sincerely recommend them.

Speaking of sweets, you can also find plenty of recipes on the internet for making tasty muffins and cookies using cooked products.

While eating an apple with the skin on is not a problem, eating peels can be debatable due to the presence of pesticides in them

Skins and Peels

I want to end on a somewhat controversial issue – the consumption of skins and peels of various kinds of vegetables and fruits.

As you know, in the case of some products, these elements are edible. However, while eating an apple with the skin on is not a problem, eating peels can be debatable due to the presence of pesticides in them. Of course, things will be different when we are sure that the vegetables or fruits we reach for come from crops where this type of plant protection product is not used.

Personally, I would be more inclined to use the tips I mentioned earlier and not eat the peel at every opportunity.

However, for people interested in the topic, I will briefly describe how such peels can be used for food purposes. Especially since the skins are a treasure trove of different ingredients.

For example, apple skins contain a lot of polyphenolic compounds that can be extracted by boiling them in water. It’s worth noting, however, that peels, including banana peels, can find other household applications than their consumption.

One of the main possible uses of vegetable peels is to prepare broth from them. Of course, for the sake of clarity, I’ll add that if someone decides to use the skins, it’s only after thoroughly cleaning them.

The broth is prepared in exactly the same way as usual vegetable stock. Plus, you can freeze it in cubes and use it in the future to make a flavorful sauce.

If you have tomato peels, it’s best to dry them in the oven, then grind them to a powder. You can combine such dried tomatoes with other spices to create an aromatic herbal mixture.

Cucumber peels can be combined with arugula or lettuce and spices and blended together to make something similar to a sandwich spread. Peels from carrots, apples, or peaches can be used to make chips. Just sprinkle them with olive oil, add spices, and bake them in the oven for about 15 minutes until they are crispy.

In turn, potato peels can be prepared in a way similar to french fries. By the way, I’ll add here that we can also use apple peels and cores to make homemade apple cider vinegar and even jam. The peelings themselves, not only from apples but also from peaches and apricots, can be added to tea.

Blended peelings from various fruits and vegetables, as well as their pomace obtained after juicing, can also be used as an addition to shortbread cookies. You can also dry them and then grind them to powder and use the powder, for example, in pancake batter or potato pancakes.

Final words

In this article, we discussed how we can reduce food waste in the kitchen by making the most of the food we have. We started by mentioning that we can use minced meat to make meatballs, sandwich spreads, and stuffed peppers. We also suggested not throwing away dried cheese, which can be grated and used for various purposes such as sprinkling on salads and soups or preparing cheese sauce. We also talked about how yellow cheese can be refreshed by soaking it in milk.

We then moved on to discussing how we can use leftovers such as cooked groats, rice, and pasta to prepare different dishes such as salads, meatballs, casseroles, and soups. We also suggested frying them with egg and vegetables or using them as stuffing for peppers or zucchini.

Finally, we talked about the controversial issue of eating the skins and peelings of vegetables and fruits. We suggested being cautious about eating them due to the presence of pesticides and offered tips on how to use them for food purposes, such as boiling apple peels to extract polyphenolic compounds.

By following these tips, we can reduce food waste, save money, and make delicious and nutritious meals from what we have on hand.

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Heal Your Body

Ginger: Your Kitchen Companion for a Healthier You

Heal Your Body 3 Mins Read

Ginger, the humble root with a fiery kick, has graced kitchens and medicine cabinets for centuries. But beyond its culinary versatility, ginger boasts a treasure trove of potential health benefits, making it a worthy addition to your wellness routine. Let’s delve into the science and explore how incorporating ginger into your diet can empower your well-being.

A Fiery Friend: Unpacking the Powerhouse of Gingerol

The hero behind ginger’s magic lies in its bioactive compound, gingerol. This pungent molecule packs a punch of anti-inflammatory and antioxidant properties, acting as your body’s internal warrior against free radicals and harmful inflammation.

Taming the Tempest: Ginger for Nausea and Digestive woes

Ginger’s claim to fame lies in its ability to quell nausea and soothe digestive discomfort. Whether it’s morning sickness plaguing expectant mothers, chemotherapy-induced nausea, or everyday motion sickness, ginger offers a natural and effective solution. Studies suggest that ginger effectively reduces nausea and vomiting, acting as a gentle yet potent remedy.

Beyond Nausea: Ginger’s Impact on Overall Health

Ginger’s benefits extend far beyond calming your stomach. Here’s a glimpse into its diverse potential:

  • Pain Relief: Gingerol’s anti-inflammatory properties may offer relief from chronic pain conditions like osteoarthritis and rheumatoid arthritis. Research suggests it can reduce pain and improve function, offering a natural alternative to pain medications.
  • Blood Sugar Control: Ginger may hold promise for individuals with type 2 diabetes. Some studies indicate it can improve blood sugar regulation and insulin sensitivity, contributing to better diabetes management.
  • Heart Health Hero: Ginger’s anti-inflammatory and antioxidant effects may benefit heart health. Research suggests it can lower bad cholesterol (LDL) levels and improve blood pressure, potentially reducing the risk of heart disease.
  • Brain Booster: Emerging evidence suggests ginger may enhance cognitive function and memory. Its antioxidant properties can protect brain cells from damage and improve cognitive performance.

Ginger’s Journey: From Root to Remedy

So, how can you integrate ginger into your daily life and reap its benefits? Here are some delicious and practical ways:

  • Spice Up Your Meals: Add grated ginger to stir-fries, curries, marinades, and smoothies. A pinch in baked goods and desserts adds a unique zing.
  • Tea Time Treat: Steep fresh ginger slices or ginger tea bags in hot water for a soothing and flavorful beverage. Add honey or lemon for a personalized touch.
  • Chew on It: Ginger chews offer a convenient way to enjoy ginger’s benefits on the go. Opt for sugar-free varieties for a healthier choice.
  • Supplement Power: Ginger supplements are available in capsule, extract, and tincture forms. Consult your doctor before starting any supplements, especially if you have any health conditions or are taking medications.

A Word of Caution:

While ginger is generally safe for most people, moderation is key. Excessive intake can cause side effects like heartburn and stomach upset. Consult your doctor if you have any concerns or are pregnant or breastfeeding.

Ginger: A Gift from Nature’s Kitchen

Ginger is not just a culinary delight; it’s a potent ally in your pursuit of well-being. From calming your stomach to potentially supporting your heart and brain health, incorporating ginger into your diet offers a natural approach to enhancing your overall health. So, embrace the fiery friend and embark on a journey towards a healthier you, one ginger-infused step at a time!

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Diet

Blend Your Way to Better Health: Delicious Kale Smoothie Recipe Inside!

Diet 9 Mins Read

Introduction

Kale smoothies are a versatile and nutritious addition to your diet, perfect for enjoying as a second breakfast, afternoon snack, or pre-workout meal. While they have a green appearance, kale smoothies can be incredibly tasty when blended with the right ingredients.

Kale is a powerhouse vegetable that’s loaded with health benefits, and while it’s commonly used in snacks like kale chips or added to soups and stews, it’s healthiest when eaten raw.


That’s why incorporating it into your diet through tasty smoothies is an easy and enjoyable way to get all the health benefits that kale has to offer.

Kale is a nutrient-dense leafy green vegetable that is a great addition to a healthy diet, and when consumed in a smoothie, it can provide a variety of health benefits. Here are some potential health benefits of regularly drinking kale smoothies:

  1. Rich in nutrients: Kale is an excellent source of vitamins A, C, and K, as well as minerals like calcium and potassium. These nutrients are essential for maintaining overall health and wellness.
  2. Supports digestion: Kale is high in fiber, which can help promote healthy digestion and prevent constipation.
  3. Boosts immune system: Kale contains antioxidants like vitamin C and beta-carotene, which can help boost the immune system and protect the body against infections and diseases.
  4. Promotes heart health: Kale contains compounds like potassium and fiber that can help lower blood pressure and cholesterol levels, which in turn can reduce the risk of heart disease.
  5. May help with weight management: Kale is low in calories and high in fiber, which can help promote feelings of fullness and prevent overeating.


To create a delicious and nutritious kale smoothie, you’ll require a few key ingredients. Firstly, you’ll need a liquid base such as milk or a plant-based alternative. Secondly, you’ll need to include a sweet fruit like bananas or dates. Lastly, fresh kale leaves should be added, along with other flavor-boosting and health-enhancing additives. The result will be a tasty and healthy beverage that incorporates the benefits of kale.

How to compose a tasty and healthy smoothie with kale?

To make a delicious and healthy kale smoothie, there are a few key ingredients you’ll need, including fresh kale. In addition, you may find it useful to include:

  1. A liquid base for the smoothie with kale – this ensures the proper consistency of the smoothie. You can use a variety of options such as milk, plant-based drinks, yogurt, coconut water, sparkling water, kefir, or juice.
  2. A sweet and fruity addition to the kale smoothie – this is essential for a great taste and also adds extra nutritional value. Some of the best fruits to use as a base include bananas, mangoes, apples, dates, pineapples, peaches, nectarines, or melons.
  3. Other additions to enhance the nutritional value of the kale smoothie – this is what determines the role of the smoothie.

    For example:
  • Complex carbohydrates like oatmeal or millet are perfect for replacing breakfast or another main meal.
  • Avocado adds healthy fatty acids and a creamy texture to the smoothie.
  • Black cumin oil is a natural ingredient that helps boost immunity.
  • Peanut butter, nuts, and seeds are caloric supplements that add microelements and healthy fatty acids.
  • Anti-inflammatory spices like cinnamon, turmeric, ginger, and others provide antioxidants and other valuable ingredients.
  • Other superfoods can also be added to promote health and enhance the flavor of the smoothie.

Overall, a kale smoothie is a versatile meal that can be customized to meet your specific nutritional needs and taste preferences.

Tips for making a kale smoothie

  • Kale has tough stems. If you don’t like fiber in your smoothie, just use the leaves of the kale.
  • Adjust the amount of kale to your liking. Some people add just a few leaves to their healthy cocktail to avoid an overpowering taste. Others prefer full kale smoothies with a dominant flavor.
  • Use a good and powerful jug blender if you’re making a large batch of kale smoothie.
  • If you’re using a small handheld blender (e.g. for takeaway smoothies), always put the leaves at the very bottom of the container so they’re closest to the blender blade. This way, even a weaker blender can handle chopping the kale.
  • You can use kale smoothies as part of a sirtfood diet, which includes sirtuin-rich cocktails.
  • Control the consistency of your smoothie and choose one that suits you best. You can always add more water to increase the volume without increasing calories. Too thick and intense smoothies can be a turn-off for making healthy cocktails.

8 Kale Smoothie Recipes

Creating a kale smoothie is a simple task that you can do on your own. Be creative with your ingredient choices and mix them up to make a delicious and nutritious green smoothie. If you need some inspiration, try out some of our tried and true flavor combinations.

Kale and Banana Smoothie

Ingredients:

  • A handful of kale
  • One ripe banana
  • One glass of kefir
  • One teaspoon of chia seeds

Instructions:

  1. Blend all ingredients together until smooth.
  2. Pour the smoothie into a glass.
  3. Sprinkle chia seeds on top for decoration.
Kale and Banana Smoothie Recipe

Kale and apple smoothie

Make a delicious kale and apple smoothie with cinnamon in just a few simple steps. Check out the ingredients below or get creative and experiment with your own combinations!

Ingredients:

  • Handful of fresh kale leaves
  • 1 glass of almond milk
  • 1 sweet apple
  • 1 tsp of cinnamon
  • 1 tbsp of almond flakes for garnish

Instructions:

  1. Wash the kale leaves and apple, and remove the core and seeds from the apple.
  2. Combine the kale leaves, apple, and almond milk in a blender and blend until smooth.
  3. Add cinnamon to the mixture and blend again until well combined.
  4. Pour the smoothie into a glass and top it with a spoonful of almond flakes for a nice crunch.

Enjoy your healthy and tasty kale and apple smoothie with cinnamon!

Kale and apple smoothie

Kale and Kiwi Smoothie

Ingredients

  • A handful of kale
  • 2 kiwis
  • 4 large dates
  • 1 glass of natural yogurt

Instructions:

  1. Soak the dates in hot water for about 10 minutes.
  2. Blend the kale, yogurt, kiwi, and soaked dates until smooth.
  3. Add some of the water from the soaked dates to adjust the consistency if necessary.

Enjoy your nutritious and delicious Kale and Kiwi Smoothie!

Kale smoothie with kiwi

Kale and Avocado Smoothie

Ingredients:

  • A handful of kale
  • 1 glass of water
  • Juice of half a lemon
  • 1/2 avocado
  • 1/2 banana

Method:

  1. Put all ingredients in a blender and blend until smooth.
  2. Adjust the amount of water to achieve the desired consistency of the smoothie.
Kale and avocado smoothie

Low calorie smoothie with kale for weight loss

Ingredients:

  • 2 handfuls of kale,
  • celery stalk,
  • a handful of parsley,
  • lime juice,
  • sparkling or still water,
  • pear

A method of preparing:

  1. Blend the cocktail ingredients thoroughly.
  2. Adjust consistency by adding water.
Low calories kale smoothie for weight-loss

Smoothie with Kale, Banana, and Orange

Ingredients:

  • A handful of kale
  • 1 large orange
  • 1 banana
  • 1 teaspoon of turmeric
  • Optional: water

Instructions:

  1. Add kale, orange, banana, and turmeric to a blender.
  2. Blend all ingredients until smooth.
  3. Add water if needed to adjust the consistency to your liking.
Kale, banana and orange smoothie

Kale and Pineapple Piña colada Smoothie

Ingredients:

  • a handful of kale,
  • a large slice of fresh pineapple,
  • a glass of coconut water,
  • a spoonful of coconut milk,
  • a teaspoon of coconut flakes.

Instructions:

  1. Blend kale, pineapple, coconut water, and coconut milk thoroughly to make a smooth cocktail.
  2. Decorate the smoothie with coconut flakes. Enjoy!
Kale and pineapple Smoothie à la pinacolada

Smoothie with kale and frozen mango

Ingredients:

  • a handful of kale,
  • 150 g fresh or frozen mango,
  • a glass of buttermilk,
  • a pinch of cardamom,
  • a pinch of cinnamon,
  • 2 cm of fresh ginger.

Instructions:

  1. Blend mango with kale and buttermilk.
  2. Season the cocktail with cardamom and cinnamon.
  3. Grate the ginger and add it to the cocktail. Blend all ingredients together.
Kale and mango smoothie

Someone’s in for ice cream?

Kale smoothie ice cream is a refreshing and healthy alternative to traditional ice cream. It’s made by blending kale with other ingredients such as frozen fruit, yogurt, milk, or nut milk to create a creamy, delicious treat.

To make kale smoothie ice cream, start by blending together your desired ingredients until smooth. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions until it reaches a soft-serve consistency. Alternatively, if you don’t have an ice cream maker, pour the mixture into a freezer-safe container and freeze, stirring occasionally, until it reaches your desired consistency.

One great thing about kale smoothie ice cream is that you can get creative with your ingredients. Try adding in different fruits like berries, mango, or banana, and experimenting with different milk or yogurt bases to find your perfect flavor combination. You can also add in healthy mix-ins like chia seeds, hemp hearts, or flax seeds for an extra boost of nutrition.

Kale smoothie ice cream is a perfect way to satisfy your sweet tooth while still getting a serving of greens. Plus, it’s a great way to use up any leftover kale you may have on hand. So next time you’re craving something cold and sweet, give kale smoothie ice cream a try!

The Kale Smoothie that tastes like ice cream

Let’s Recap

In this blog post, we’ve shared eight different smoothie recipes that all feature kale as a key ingredient. Kale is a nutritional powerhouse, packed with vitamins and minerals, and incorporating it into your diet is a great way to support your overall health and well-being.

Each of the smoothie recipes is unique and delicious, providing a tasty way to enjoy kale in your diet. From the sweet and creamy Kale and Banana smoothie to the tropical Kale and Pineapple à la Piña colada, there’s something for everyone.

We’ve also shared tips and tricks for making the perfect kale smoothie, including how to adjust the consistency and how to use the right blender for your needs. So whether you’re a smoothie pro or just starting out, these recipes and tips are sure to help you create delicious and nutritious smoothies with kale for a healthy lifestyle.

Main photo by Toni Cuanta (pexels.com/photo/green-apple-beside-of-two-clear-glass-jars-616833/)

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