diet | dieta, nutrition | odżywianie

A like… Asparagus!

Happy Wednesday!

Since we are in full Spring now, it is high time to talk a bit more about the fresh vegetales which are the most tasty this time of the year.
Today I want to give you a closer look for one of the most seasonal veggie right now… Asparagus!

White, green or purple? Which asparagus are you fan of? My favorite are the green ones, grilled with little bit of olive oil and company of good cheese are delicious! 😎

Fresh asparagus are really yummy and nutritios, below you can read what they are good for 🙂

Health benefits of aparagus

  1. Low calories source of vitamins and minerals
    Asparagus is a low-calorie vegetable. 100 grams of asparagus contains only 25 calories!
    It is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K, which is an essential nutrient involved in blood clotting and bone health.
  2. Provide antioxidants
    Asparagus is a good source of antioxidants 🙂 including vitamins C and E, flavonoids and polyphenols. You may aready know that antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease and prevent you from cancer disease.
  3. Help lower blood pressure
    Thanks to potassium contained in asparagus, a mineral that can help lower high blood pressure. Since that asparagus may contain an active compound that dilates blood vessels that leads to lower a blood pressure.
    !!! High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke !!!
  4. Serve as natural diuretic
    Asparagus nutrition has the unique chemical properties to act as a natural diuretic, which means asparagus promotes the production of urine. This increases the excretion of water from the body, in particular ridding the body of excess salt and fluid.
  5. Support digestion
    The fiber in asparagus helps to improve digestion because it moves food through the gut. One serving of asparagus contains more than a gram of soluble fiber, which is helpful to maintain and keep a healthy digestion.

How to buy and prepare asparagus?

Asparagus is delicious and easy to incorporate into your diet. Espescially now, when it is the best season to eat them. They are affordable and widely available at most grocery stores and local markets. When shopping for fresh asparagus, look for firm stems and tight, closed tips.

Once you buy them, you can consume them fresh and raw or cook in a variety of ways, including boiling, grilling, steaming, roasting… It is only up to your imagination!
Awe yourself and your friends with tasty salads, stir-fries, frittatas, omelets and pastas or an excellent side dish.

Watch out your urine after eating asparagus!

You may ask now “What?!”. Yes, you read it right.
The truth is that our bodies convert asparagusic acid into sulfur-containing chemicals that stink… So do not be surprised when after having a dish with asparagus you will notice a funny odor in the toilette.

diet | dieta, nutrition | odżywianie

South American Superfoods

Since I am in Chile now, I am surrounded by South American food. People who live here are lucky to have so easy access to the diverse and really nutritious food! I am sure that you must have heard about some of them, for example Quinoa, Chia seeds? Do they sound familiar to you? If not, do not worry. Below, in this post I will describe my favourite 5 superfoods from South America that you may want to (and should) add into your daily diet.


Acai berries are South American berries that are high in amount of the antioxdiants. They have even more health benefits than commonly known blue berries. Additionally, acai berries lower risk of heart disease and cancer. They are very often consumed in Brasil as the ingredient of ‘acai bowl’ which is a delicious alternative for breakfast. It is usally made from blended acai, banana, milk, oats and some seeds (but you can mix up the ingredients however you want and play around!).
Most likely, you will find acai in some health markets in puree packs, juice or powder form. Since they lose nutrients quickly, it’s best to buy them frozen.


This tiny, orange fruit is exceptional in terms of its high Vitamin C content! Believe me or not, but camu-camu has 40 times more vitamin C than oranges! It comes from Amazonian forest, helps to boost the immune system and neutralize free radicals.
The most common way is simply adding camu-camu powder to smoothies/fruits shakes (due to its sour taste it is good to sweeten it up with a table spoon of honey 🙂 )


Chia seeds are rich in antioxidants and full of fibre, magnesium, zinc, iron and calcium. They are also good for lowering cholesterol.
Chia seeds absorb water easily and form a gel when mixed with water. I heard that chia seeds are also a good substitute for eggs in vegan diets.
Personaly, I like to add them to yogurt with some fruits. It gives a ‘funny’ texture and fills you up quicker and for longer due to its content of fiber, protein and omega-3 fatty acids.


Probably you will find maca in store on shelf in powder form. But maca is actually a root (!) also known as Peruvian ginseng. It is a highly nutritious vegetable that contains plenty of fiber, protein, calcium, magnesium, zinc, copper, iron, potassium, vitamin C, riboflavin, niacin and thiamin. Maca root has been associated with a number of health benefits. One of the most intersting is the fact it that it has been touted as a natural remedy for women’s hormonal imbalances and contributor in boost of fertility.


Often mistakenly considered as a grain, Quinoa is a seed in fact. Originally cultivated in Peru. It is real superfood, great for vegetarian and vegan, due to its high protein content as well as for celiac people since it is naturally gluten-free. Additionally it has high levels of B vitamins and minerals.
There are few diffrent kind (colors) of quinoa. For example, red quinoa is also an excellent source of flavonoids and antioxidant properties.

These are 5 South American foods that I have been using in my kitchen recently. Try to look for them in your bio/eco shops. I am sure that you will find them easily!

Have a wonderful and healthy weekend! 🙂

diet | dieta, nutrition | odżywianie

Caffè d’Orzo

I am back to Milan since beginning of the year. I feel like I am slowly getting more Italian and getting some Italian habits 😉 . Let’s talk about one of them…
Italy = COFFEE, right?!

I can bet that a cup of aromatic espresso is one of the first thing that comes to your mind when you think about Italy.
But! Let me tell you that here in the country of pasta, pizza and gelato (ice-cream) there is an alternative to a regular coffee… Caffè d’Orzo !

Barley coffee, café de cebada (in Spanish), cevada (in Portugese), kawa jęczmienna (in Polish), all above name the same awesome drink!

Let me tell you why barley coffee is just SO good!

  1. It is caffeine free!
    Orzo is made from roasted ground barley grains, which can be put through a regular coffee maker or espresso maker. It doesn’t contain caffeine, caffeine-avoiders can enjoy it.
  2. Nutritional drink
    Barley coffe supports the digestion system since it contains inuline which promotes peristalsis of intestines.
    Limit the risk of various cancers including: colon cancer, blood, bone, skin, pancreas, bladder, pharynx, lung and others.
    Delays signs of wrinkles and age-related aging. Regulates the level of sugar in the blood and thus protects against diabetes.
  3. Full of minerals
    Barley is a source of thiamin, niacin, folate, riboflavin, iron, calcium, potassium, phosphorus, magnesium, manganese, zinc, and selenium— all essential vitamins and minerals!
  4. Tasty and great for kids!
    Orzo coffe is a really tasty hot drink. Kids can drink it with a little bit of almond-milk (to make it a bit sweeter).
    It is a great alternative for morning beverage in the winter time.
  5. Cheap and affordable
    You can grab it anywhere in Italy. It is very popular drink.
    Once you are in Milan or any other Italian city, you must try this aromatic coffee.Personally, I recommend to buy it and prepare  yourself at home, anytime! 🙂

    My breakfast with the cup of caffe d’orzo 🙂
diet | dieta, nutrition | odżywianie

B like… Blueberries! | B jak… Borówka Amerykańska!

Summer has officially arrived!

Yes! We all have been waiting for it since long time.

Apart from sunshine, t-shirt weather, long days another advantage of this season are numerous fruits available on markets! For me this is definitely the best time of the year as Summer brings as one of the best and the healthiest fruits – BERRIES! I love them, they are  definitely one of my favorite. They are low in calories, low in sugar but full of taste, vitamins and antioxidants! And what is more there are SOOO…. MANY  of them! Blueberries, huckleberries, mulberries, strawberries, blackberries, raspberries… and much, much more!

Today we will have a closer look at blueberries 🙂 I am sure everyone loves them!

This vibrant fruit is tiny, but remains one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Also as I mentioned before, they are also super sweet, low-calorie and delicious.

Health benefits of this top superfood

  1. Support Digestion
    With 3.6 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion.
  2. Promote Heart Health
    Healthy heart is a key component of overall health as it is responsible for pumping blood through the body to provide your tissues with the oxygen and nutrients needed to thrive and survive.Studies show that eating blueberries could help reduce some of the risk factors for heart disease. Sttudy in published in the Journal of Nutrition reported that blueberry supplementation led to greater decreases in blood pressure and oxidized LDL cholesterol, two major risk factors for heart disease.Of course, the health benefits of blueberries on heart disease are limited unless combined with a balanced diet, a healthy lifestyle and regular exercise.
  3. Alleviate Inflammation
    Although inflammation is a normal immune response that helps protect your body from illness and injury.Thanks to its high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A 2014 test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation.
  4. Boost brain health
    One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging.
  5. Amp Up Weight Loss
    Blueberries are high in fiber, low in calories and carbohydrate, and contain almost no fat, that is why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 3.6 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving. Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more.
  6. High in Antioxidants
    Antioxidants are compounds that fight harmful free radicals. They not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes.One study compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.
  7. Help Fight Cancer
    Recent research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer.For example, a 2010 test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents. Similarly, a 2007 test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells.

Ideas to use blueberries

Remember, when picking blueberries, they should be ripe enough that they are blue and require just a light touch to pick. Be sure to wash them thoroughly before savoring the sweet flavor.

These days, you likely won’t run into any trouble finding a pint of blueberries on the shelf at your local grocery store. You can also find both regular and wild blueberries in the frozen fruit section of many stores as well 🙂

You can add blueberries to just about any recipe to kick up the sweetness.

  • Try them in pancakes or baked goods to ramp up the antioxidant content of your dish
  • Sprinkle them over oatmeal or yogurt
  • Enjoy them as is for a guilt-free way to satisfy your sweet tooth

    Make your own omega blueberry smoothie!


    • 1 cup blueberries
    • ¼ cup coconut milk
    • 1 tablespoon sprouted flax meal
    • 1 scoop vanilla whey protein powder
    • lime juice and mint leaves for taste and decoration (also some other berries, like blackberries 😉 )


    1. Add all ingredients to a blender and blend until a smooth texture is reached.

    This omega blueberry smoothie recipe is the perfect breakfast! It’s loaded with antioxidants, healthy fats and good protein to help you start your day off right!

diet | dieta, nutrition | odżywianie

M like… Macadamia Nuts!

I love nuts! Probably you do so! You know the felling when you have the package of nuts and trying to snack just a bit you end up eating all of them :D. Nuts are tasty and addicting, they are packed with healthy fat that we should not avoid in our diet!

Let’s get to know them a little bit more. Today we will learn about Macadmia Nuts. These are one of the most expensive nuts and are not easy to purchase. However, in Australia where I have been last year, they are easy to get and more affordable and cheaper than anywhere else as they are native to Australia (they are also commonly known as the Australian nut and the Queensland nut).
Macadamias prefer a mild, frost-free climate with plenty rain, similar to how coffee beans grow best. They are not easy to crack! Watch this video from my trip last year and discover the real Macadamia Nut Farm in Byron Bay ( southeastern Queensland )

Macadamia nuts contain a lot of important essential vitamins and minerals – vitamin A, B vitamins, iron, folate, manganese, protein, healthy fats, and the all-powerful antioxidants. They are also rich in oleic acid and omega-9 monounsaturated fatty acid, which is the very same fatty acid found in olive oil 🙂

6 benefits and reasons you should eat them:

  1. Promote health heart
    Being rich in fiber and other minerals like magnesium and potassium – these nuts improve heart health.
  2. Improve Bone Health
    Macadamia nuts are good sources of calcium, magnesium, and potassium – the three minerals that help prevent bone demineralization. And they are low in sodium too, which only makes things better. The phosphorus in the nuts promotes mineralization of teeth and bones.
  3. Boost Healthy Fats
    Macadamia nuts are 75% fat, but most of that is the monounsaturated type. They also boost HDL, the good cholesterol, and lower the levels of LDL, the bad cholesterol.
  4. Improve Skin Health & Strengthen Hair
    The essential fatty acids in macadamia nuts play a role in skin health. The palmitoleic acid in the nuts is another essential fatty acid that hydrates the skin, promotes skin healing, and prevents the early onset of the signs of aging like wrinkles and age spots. Additionally, it treats dry hair and strengthens the hair roots.
    Applying the oil to your skin can render it a youthful glow. Application of this nut oil can replenish the skin with the essential acid and massaging your hair regularly with this oil makes it shine, stimulates hair growth, and rebuilds hair elasticity.
  5. Support Gut Health
    They contain both soluble and insoluble fiber – these flush toxins out of the body and also aid digestion. Rich in copper, they support the enzymatic reactions that improve digestive health.
  6. Destroy free radicals
    Macadamia contain lots of flavonoids that help to prevent cells from damage and protects from environmental toxins. These flavonoids convert into antioxidants in our body which search and destroy free radicals and protect our bodies from cancer.

Make sure to store them in a cool place.
You can also roast your own in order to avoid these coated with preservatives, oils and tons of salt.

Feel free to snack them when you are in the rush as they are a source of nutritious vitamins and minerals.

diet | dieta, nutrition | odżywianie, recipes | przepisy

Lemon Water

I am not a coffee person (and what is more I do not believe in its power to awaken your body). Luckily, there is a way to start the day fresh and energized – lemon water – a simple healthy drink packed with amazing detoxing and energy-boosting benefits.

For starters, drinking water on an empty stomach will purify your colon, enabling better absorption of nutrients all throughout the day and fire up your metabolism. On the other hand, lemon offers plenty of essential nutrients like calcium, iron, potassium, vitamins C, A and B-complex and pectin fiber, and has well-recognized immunity-boosting and antibacterial properties.

Mixed together, water and lemon make up the perfect drink that will give you that morning feeling of wellness you’ve been looking for so long! I will be honest with you that now, during winter time I do not practice my ‘lemon-morning’ same frequently like in Summer (my bad… by writing this post I will try to be more solid) 😉 )

Here are the top 7 health benefits of lemon water:

1) Helps digestion

Drinking lemon water first thing in the morning will help flush toxins and other metabolic waste products from the digestive system, rehydrate the body and encourage healthy bowel movements. The result? A highly efficient metabolism, smooth digestion and a minimized risk of constipation, diarrhea, bloating and heartburn.

2) Boosts immunity

Lemons are famous for their abundance with vitamin C. Our bodies use a variety of antioxidant vitamins to stay healthy and ward off unwelcome visitors and vitamin C is one of the most efficient bacteria killer to be found.

3) Revitalizes skin

Thanks to its ability to purify internal organs and stimulate the growth of new blood cells, lemon water can help your skin become smooth and clear. In addition, the antioxidants found in lemon will delay the appearance of wrinkles, blemishes and skin spots by reducing the skin damage caused by free radicals.

4) Helps maintain healthy weight

Regularly consuming warm lemon water can definitely accelerate your weight loss efforts and help you maintain a healthy weight, as long as you make sure to adopt a few other healthy habits as well. For example, a group of German researchers found that an increased consumption of water can temporarily boost the metabolic rate up to 30% for both men and women. Furthermore, since lemon contains pectin fiber, it can help you curb hunger cravings and enjoy a prolonged feeling of satiety.

5) Controls blood pressure

Struggling to keep your blood pressure stable? Then step away from the coffee machine and treat yourself with a lemon-enriched glass of water instead. It can help control high blood pressure by hydrating and cleansing the lymphatic system. Lemons are also abundant with potassium, a key mineral which helps lower blood pressure by reversing the negative effects of sodium.

6) Boosts energy levels

Unfortunately, the energy boost we usually get from caffeine is rather short-lived, it’s dehydrating and stresses your adrenals. On the other side, natural drinks such as lemon water treat our bodies well and can offer us ‘clean’ energy boosts and increased mental clarity. The nutrients contained in lemon water will naturally enhance your energy levels and improve your mood by hydrating and oxygenating the body.

7) Eliminates bad breath

The acidic contents present in lemon prevent the growth of bacteria, cleanse the mouth and stimulate the production of saliva, which will flush out any remaining bacteria in the mouth. Lemon will also remove the white coating which forms on the tongue during sleep and consists of food debris, bacteria and dead cells and is also responsible for causing bad breath.

As you can see, the health benefits of lemon water are pretty much endless. And all you need to do in order to reap them is cut a lemon in halves, squeeze its juice in a glass of lukewarm water/or with mineral water and consume it at least half an hour before your breakfast.
Enjoy the new day!

diet | dieta, nutrition | odżywianie

G like… Ginger! | I jak… Imbir!

Ginger is a herb plant which originated in China and some time later it spread to India, Southeast Asia, West Africa and then to the Caribbean.


Aromatic, pungent and spicy, ginger adds a special flavor and zest to Asian stir fries and many fruit and vegetable dishes. The strong taste is due to the fact that it contains a mixture of phenolic compounds and essential yet volatile oils.  It is widely used as a spice in foods and because of its medicinal qualities, has been used in medication too.

Health benefits of ginger root

  1. Immune Boosting Action
    Ginger can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections.
  2. Prevents Cancer
    Ginger slows the growth of colorectal cancer cells additionally it has the ability to combat other types of cancer, including lung, breast, skin, prostate and pancreatic cancers.
  3. Promotes Health Heart
    High in potassium, ginger is great for heart health and the good amount of manganese present in ginger helps protect the heart, blood vessels and urinary passages.

  4. Controls Diabets
    Ginger can help lower your blood sugar level and increase the effectiveness of insulin and other drugs used for treating diabetes.
  5. Reduces Menstrual Pain
    Ginger is a powerful natural painkiller, hence it can be used to reduce menstrual pain. Women suffering from menstrual pain can use ginger powder or ginger capsules to get relief or can also drink ginger tea. This gives instant relief from the pain.
  6. Ginger May Reduce Muscle Pain and Soreness
    Ginger has been shown to be effective against exercise-induced muscle pain. These effects are believed to be mediated by the anti-inflammatory properties.

  7. Treats many forms of nausea
    It has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medicationGinger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

  8. Reduces cholesterol
    It lowers cholesterol level, regulates blood pressure, and helps prevent blood from clotting, which in turn helps reduce the risk of various heart diseases.

  9. Boosts digestion
    Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

  10. Reduces blood pressure
    Ginger root can help you reduce your blood pressure by preventing blood clots from forming in your arteries and blood vessels. Blood clots can restrict or prevent blood from flowing through your circulatory system, which can lead to hypertension.

Ideas to use ginger

  1. Ginger is very good during fall and winter as an ingredient of cup of tea. You can try commercial organic ginger teas, or make your own from ginger root. Simply chop the root into small pieces and boil for about five minutes.
  2. Try some fresh ginger just before a meal to stoke your digestive fire and support a healthy gut!
  3. Experts recommend drinking one glass of warm water mixed with one teaspoon of ginger juice first thing in the morning to regulate blood sugar.
  4. You can also use sliced or grated ginger to spice up any dish, as I frequently do with wild/basmati rice.

You can grate it up and squeeze it into a any hot tea, add it to juices, baked goods, smoothies and more… experiment and have fun! 🙂

diet | dieta, nutrition | odżywianie

H like… Hibiscus! | H jak… Hibiskus!

There is one drink I really like.  It tastes good always, no matters the weather. It is perfect chilled during Summer time and hot during the winter months. I am talking about hibiscus tea!

The flowers, calyx and fruits of hibiscus are used for healing purposes; howeve, only the calyx is used for hibiscus tea. Such a drink has a lot of health benefits. It is loaded with antioxidants such as vitamin C, vitamin A and zinc. One serving contains almost 85% of the vitamin B1 required daily and al most 50% of the iron! The flavonoid glycosides and acidic polysasaccharides give the deep magneta color :).

Health benefits of hibiscus tea

  1. Reduces bad cholesterol & high blood pressure

The antioxidant properties hibiscus tea lowers total cholesterol and LDL („the bad” cholesterol”) level. Daily consumption of hibiscus tea may reduce blood pressure in type 2 diabetics.

  1. Anti-cancer properties

Protocatechuic acid found in hibiscus tea has strong antitumor and antioxidant properties.

  1. Improves digestion

This herbal tea is a valuable digestive aid and improves bowel and bladder function. Additionally, the diuretic properties improve the strength of the gastrointestinal system.

  1. Boosts the immune system

The high amount of Vitamin C helps you to stay healthy as it is a great immune system booster.

  1. Improves skin conditions!

Thanks to the high content of vitamin C and vitamin A and its antioxidant and anti-inflammatory properties, hibiscus tea can really help you with treating acne, scars, eczema and skin problems and allergies!

Hibiscus tea recipe

  1. Summer chill

Boil water in the kettle. Pour water into the pot and add ½ cup of dried hibiscus flowers.  Stir the liquid and leave covered until it appears dark red. In a while sweeten the drink with 1-2 teaspoon(s) of the raw honey. Once it cools down, put few cubes of ice in the glasses and pour freshly brewed tea into them. Garnish with fresh mint and few slices of lime & lemon!

  1. Winter vitamins

Boil water and add dried hibiscus flowers the same way like in the recipe above. But this time do not put ice cubes in the glasses but slices of fresh ginger and lemon instead! Pour the hot liquid into them and sweeten with your favorite raw honey. Drink it up! It will keep you energized and warm all day (and/or night long) 🙂 !

H jak… Hibiskus!

Jestem zdecydowanie ‘herbacianą’ osobą. Jest jedna z nich, którą wybitnie lubię. Idealna podawana chłodna w upalne dni oraz na ciepło podczas zimowych wieczorów. Mam na myśli herbatę z hibiskusa!

Kwiaty, kielichy oraz owoce tej rośliny są używane w zielarstwie i lecznictwie. Ale to z kielichów kwiatów robi się właśnie herbatę. Taki napój ma mnóstwo korzyści zdrowotnych. Posiada pełno antyoksydantów, witaminę C, A oraz cynk. Jedna porcja naparu pokrywa niemal 85% dziennego zapotrzebowania na witaminę B1 oraz 50% na żelazo! Piękny, intensywny czerwono-bordowy kolor zawdzięczamy glikozydom oraz polisacharydom.

Najważniejsze właściwości zdrowotne hibiskusa

  1. Obniża ciśnienie krwi oraz poziom ‘złego’ cholesterolu.

Dzięki wartościom antyoksydacyjnym napar z hibiskusa obniża poziom ‘złego’ cholesterolu (LDL) we krwi oraz obniża ciśnienie we krwi. Również u cukrzyków 2 typu. ]

  1. Właściwości antynowotworowe

Kwas protokatechowy posiada silne właściwości antyrakowe i przeciwutleniające, zwalczając wolne rodniki.

  1. Poprawia trawienie

Napar z hibiscusa poprawia funkcjonowanie jelit i pęchrzea . Wzmacnia układ pokarmowy.

  1. Wpływa na odporność

Wysoka zawartość witaminy C pomaga w zachowaniu zdrowia i poprawia odporność organizmu na choroby.

  1. Poprawia cerę

Dzięki dużej ilości witaminy A i C oraz ich właściwościom antyoksydacyjnym i przeciwzapalnym, systematyczne picie herbaty z hibiskusa poprawia stan cery oraz redukuje trądzik, przebarwienia oraz różne problemy alergiczne na twarzy.

Przepis na idealną herbatę

  1. Letni relaks

Zagotuj wodę w czajniku. Wlej do dzbanka wrzątek oraz dodaj do niego 1/3 – ½ szklanki suszonego hibiskusa. Zamieszaj i pozostaw po przykryciem na kilka minut. Następnie posłodź 1-2 łyżeczką(ami) naturalnego miodu. Przygotuj szlanki i dodaj do nich kilka kostek lodu. Wlej świeżo naparzoną herbatę i dodaj kilka listków mięty i plasterków cytryny! Idealny napój na lato!

  1. Zimowe witaminy

Przygotuj napar (wodę oraz suszony hibiskus) tak samo jak w przepisie powyżej. Jednak tym razem do szklanej dodaj nie kostki lodu, a kilka pasków świeżego imbiru i plasterki cytryny. Wlej ciepłą herbatę i dosłódź miodem do smaku. Taka herbata  rozgrzeje Cię i wzmocni podczas zimowych poranków i wieczorów J!

diet | dieta, nutrition | odżywianie

P like… Pomegranate! | G jak… Granat!

Today it is time to talk a bit more about one of my the most favorite fruit… POMEGARANATE!

Pomegranates and their edible seeds are native to Iran and Iraq, but the fruit has become a favorite worldwide–and not because it’s pretty to look at.

Health Benefits of Pomegranate

  • Contains over 100 phytonutrients which are associated with antioxidant benefits and reducing inflammation. The high concentrations of these found in pomegranates are what makes it a “superfood.”
  • One pomegranate contains approximately 50 percent of your daily recommended vitamin C, as well as pantothenic acid (B5), which may help with muscle cramping and prevent insulin resistance.
  • Pomegranates have anti-oxidant, anti-viral and anti-tumor properties and are said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. This amazing fruit consists of three times as many antioxidants as both wine or green tea.
  • Consuming pomegranates is also associated with weight management because the seeds provide almost 1/3 of all the fiber you need in one serving, which slows digestion and helps you feel fuller longer.

Heart Problems
Regular intake of pomegranate juice can maintain a good flow of the blood in the body. Because of this property, it subsequently decreases the risk of heart attacks and strokes. The antioxidant components that are contained in this fruit help to keep the bad cholesterol from gaining any significant presence and thus keeps the arteries clear of any clots. The clots are clear because pomegranates have the ability to make blood thinner.

Pomegranates contain high levels of antioxidants called flavonoids. These flavonoids are known to be effective in counteracting various cancer radials. Regular consumption of pomegranates can reduce the PSA levels in the body and aid in the fight against existing cancer cells in the body.

Healthy blood flow can be maintained in the body by consuming this fruit. Pomegranate supplies iron to the blood, thus helping to reduce symptoms of anemia, including exhaustion, dizziness, weakness.

For diabetic patients, drinking pomegranate juice can reduce the risk of various coronary diseases.

Selection and Storage

World’s best pomegranates grown in the southern parts of Afghanistan.
A pomegranate fruit judged ripe when it develops distinctive color and impart metallic sound when tapped by the fingertip. In the markets, choose well-developed, firm, bright crimson red fruits. Avoid spotted, overmature fruits as they can be bitter and inedible. Furthermore, avoid those with surface cracks, mold, bruised, shriveled as they are inferior in flavor.
At home, store them in cool dark place at room temperature for 5-8 days or more. In general, pomegranates possess long shelf life. You can also put them in the refrigerator for a couple of weeks.

Ideas For Using Pomegranates

  • Buy many when affordable in-season and freeze the seeds. Later you can use the seeds for a dessert topping, salad topping or an addition to your breakfast porridge or yogurt.
  • Add to salsas, relishes or chutneys or yogurt sauces for a new take on your favorite recipes.
  • Smash fruits and add to your favorite homemade dressings based with oil and vinegar.
  • The pulpy seeds go great with goat cheese, nuts and olives. Add to your sampler plate for a fruity contrast.
  • Make a quick dessert of baked pears in pomegranate juice with seeds. This can reduce the need to add sugar and gives added flavor to your softened pears.

The pomegranate may look unassuming from the outside–but cut one open and you’ll find bright red seeds in the shape of a flower, just waiting to be popped into your mouth.

Dziś przyszła pora porozmawiać nieco więcej na temat jednego z mojego najbardziej ulubionego owocu… GRANACIE!

Granaty i jego jadalne nasiona pochodzą z Iranu i Iraku, jednak jest to owoc popularny na całym świecie, nie wyłącznie z powodu swojegoładnego wyglądu.

Właściwości zdrowotne

  • Zawierają ponad 100 fitoskładników, które mają właściwości przeciwutleniające i redukują stany zapalne. Wysoka zawartość tych składników, czyni granaty prawdziwą ‘superżywnością’.
  • Jeden granat zawiera około 50% dziennego zapotrzebowania na witaminę C oraz kwasu pantotenowego (wit. B5), co zmniejsza ryzyko wystąpienia skurczów oraz wpływa korzystnie na odporność insulinową.
  • To doskonałe źródło witaminy A,  C, E oraz kwasu foliowego.
  • Zawiera niemal 3 razy więcej przeciwutleniaczy niż zielona herbata lub wino!
  • Granaty są bogate w błonnik, nasiona zawierają go niemal 1/3 w porcji, przez co wpływają poztywnie na łaknienie i pozostawiają uczucie sytości na dłużej.

Problemy z sercem
Regularne jedzenie granatów wpływa korzystnie na przpływ krwi w organizmie. Obniża to ryzyko zachorowań na serce oraz zawałów. Dzięki wysokiej zawartości przeciwutleniaczy, granaty obniżają poziom ‘złego’ cholesterolu.

Granaty zawierają bardzo dużo flawonoidów, przeciwulteniaczy, które zwalczają wolne rodniki powodujące choroby nowotworowe.

Granaty zawierają żelazo wpływające korzystnie na stan krwi w organizmie. Redukują również anemię oraz jej symptomy takie jak osłabienie, zmęczenie oraz uczucie bezsilności.

Picie soku z granatu może być zbawienne dla osób chorych na cukrzycę, ponieważ zwalcza on ryzyko wystąpienia chorób wieńcowych.

Jak kupować i przechowywać?

Najlepsze granaty pochodzą z Afganistanu. Owoc można uznać za dojrzały jeśli odróżnia się intensywną barwą oraz metalicznym dźwiękiem, wydawanym przy opukiwaniu go opuszkami palców. W sklepie wybieraj te dorodne, o szkarłatnej barwie. Bez oznak zepsucia oraz obić na skórze, wtedy owoc będzie gorzki i niejadalny.
W domu należy przechowywać je w chłodnym, ocienionym miejscu przez kilka dni, można nawet kilka tygodniu trzymając je w lodówce!

Jak  wykorzystać w kuchni?

  • Kup kilka sztuk w sezonie, a następnie po obraniu, możesz przechowywać nasiona w woreczkach w zamrażalce i cieszyć się jego orzeźwiającym smakiem przez cały rok, jako dodatek do deserów, sałatek lub porannej owsianki!
  • Dodaj do sosów, sals i przypraw, by odkryć nowy niezwykły smak Twoich potraw.
  • Rozgniecione nasiona wymieszane z oliwą oraz octem to idealne trio i smaczny, oryginalny sos do sałatek!
  • Granat idealnie nada się do deski z serem, oliwkami i orzechami. by przełamać ich smak swoim owocowym aromatem!
  • W ramach deseru, upiecz gruszki bądź jabłka i dodaj do nich cynamon wraz z nasionami granatu. Gwarantuję, że cukier nie będzie już nigdy potrzebny 😉

Ten niepozornie wyglądający owoc to prawdziwa bomba witaminowa, pełna korzyści dla Ciebie i Twojego zdrowia!

diet | dieta, nutrition | odżywianie

F like… Figs! | F jak… Figi!

There is nothing like the unique taste and texture of fresh figs. They are sweet with a texture that combines the chewiness of their flesh.
Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family. Figs range dramatically in color and subtly in texture depending upon the variety. The majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year.

Health Benefits

Fig fruit is low in calories. 100 g fresh fruits carry only 74 calories. However, they contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment antioxidants that contribute immensely towards optimum health and wellness.

Figs May Help Lower High Blood Pressure
Figs are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but do consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension

Figs May be a Sweet Way to Lose Weight
Figs are a good source of dietary fiber. Fiber and fiber-rich foods may have a positive effect on weight management.
Additionally, fresh figs contain adequate levels of some of the anti-oxidant vitamins such as vitamin-A, E, and K. Altogether these phytochemical compounds in fig fruit help scavenge harmful oxygen-derived free radicals from the human body and thereby protect us from cancers, diabetes, degenerative diseases, and infections.

Figs are full of vitamins and minerals

  • Fresh figs, especially black mission, contain polyphenolic flavonoid antioxidants such as carotenes, lutein, tannins, chlorogenic acid, etc.
  • Fresh, as well as dried figs, contain healthy levels of a B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.
  • Besides their potassium and fiber content, figs are a good source of the trace mineral manganese.

Fig Leaf May Have Insulin-Lowering Properties
You probably do not think about the leaves of the fig tree as one of fig’s edible parts. But in some cultures, fig leaves are a common part of the menu, and for good reason. The leaves of the fig have repeatedly been shown to have antidiabetic properties and can actually reduce the amount of insulin needed by persons with diabetes who require insulin injections.

How to Select and Store

Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling fruits is also a good indicator. They should have a mildly sweet fragrance and should not smell sour.

For the most antioxidants, choose fully ripened figs as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Ripe figs should be kept in the refrigerator where they will stay fresh for about two days. Since they have a delicate nature and can easily bruise, you should store them either arranged on a paper towel-lined plate or shallow container.

A Few Quick Serving Ideas

  • When preparing oatmeal or any other whole grain breakfast porridge, add some fresh figs.
  • Poach figs red wine and serve with yogurt or frozen desserts.
  • Fresh figs stuffed with goat cheese and chopped almonds can be served as appetizer or desserts.
  • Snack figs themselves!

F jak… Figi!

Nie ma nic lepszego niż smak świeżych fig! Są one słodkie, których tekstura doskonalne komponuje się z soczystym miąższem.

Owoce rosną na figowcu (Ficus carica), który należy do rodziny Mulberry. Figi różnią się kolorami oraz teskturą zależnie od gatunku. Większość z nas zna suszone figi, które są poddane słońcu lub sztucznym metodom, aby otrzymać suszone owoce pełne smaku i słodyczy dostępne przez cały rok.

Wartości odżywcze

Figi są niskokaloryczne. 100 g tego owocu zawiera 74 kalorie. Zawierają dodatkowo błonnik, minerały, witaminy oraz antyoksydanty, pomagają w utrzymaniu prawidłowego zdrowia i samopoczucia.

Obniżają ciśnienie krwi
Owoce są źródłem potasu, minerału, który obniża ciśnienie krwi. Wiele osób spożywa niewystarczająco dużo warzyw i owoców, a je zaś dużo przetworzonej żywności, o wysokiej zawartości sodu. Niskie spożycie potasu, przy nadmiernej ilości sodu może przyczynić się do nadciśnienia.

Słodki sposób na obniżenie wagi
Figi zawierają błonnik pokarmowy, który jak wiadomo wpływa korzystnie na utrzymanie prawidłowej wagi ciała i pracy jelit.

Figi są pełne witamin i minerałów
Świeże owoce charakteryzują się wysoką zawartością karotenu, luteiny, taniny, kwasu chlorogenowy.
Dodatkowo są bogatym źródłem antyoksydujących witamin A, E i K. Dzięki swoim właściwościom pozwalają w walce z wolnymi rodnikami i działają przeciwnowotworowo.
Zarówno świeże, jak i suszone figi zawierają dużo witamin z grupy B, takich jak niacyna, pyrokosyyna, kwas foliowy i kwas pantotenowy. Wszystkie z nich są niezbędne naszym organizmom w metabolizmie węglowodanów, tłuszczów i białek.

Liś figowca ma własności przeciwcukrzycowe
Z pewnością niewielu z nas zdaje sobie sprawę z tego, że liście figowca są jadalne. Okazuje się jednak, że niektóre kultury stosują go w swojej kuchni na co dzień i to z dobrym skutkiem. Otóż liście te, jak się okazuje, działają przeciwcukrzycowo i obniżają wymagany poziom insuliny niezbędnej diabetykom, którzy wykonują zastrzyki insulinowe.

Jak kupować i przechowywać?

Ponieważ świeże figi należą do bardzo nietrwałych owoców, kupione należy zjeść tego samego dnia lub najpóźniej na kolejny dzień. Poleca się przechowywanie ich w lodówce w papierowej torbie na wierzchu, aby uniknąć zgniecenia tego delikatnego owocu.
Należy szukać fig o głębokim, purpurowym kolorze, jędrnych nie zmiażdżonych. Powinny mieć sztywne ogonki bez oznak gnicia oraz pachnieć delikatną, owocową wonią wolną od kwaśnego zapachu.
Co więcej im bardziej dojrzały owoc, tym wyższa jego zawartość antyoksydantów!

Kilka pomysłów jak jeść

  • Do swojej porannej owsianki dodaj kilka świeżych, pokrojonych owoców
  • Zalej figi winem, pozwól im nasiąknąć alkoholem a następnie zaserwuj do lodów na deser!
  • Figi nadziewane kozim serem i pokruszonymi migdałami sprawdzą się świetnie jako przystawka
  • Jedz je do woli jako smaczna, zdrowa przekąska!