45 minutesThe World Health Organization recommends eating fish at least twice a week or switching to a diet typical of Scandinavians or Mediterranean people. Both diets lead to a significant reduction in the risk of heart disease, diabetes and cancer. Let's take a look at what the Scandinavian diet and the Mediterranean diet consist of.
45 minutesThe Mediterranean countries have almost unlimited access to fruit and vegetables due to their climate. This is why typical Mediterranean cuisine is full of them. Due to their access to the sea the inhabitants of these regions also consume large amounts of fish. They also eat a lot of poultry and much less red meat, dairy products and sweets. The favourite fat is healthy olive oil, which is added to salads and used during frying and baking. Seafood is also often served, mainly with rice, pasta or in salads. It is a diet just right for those living in warm countries, where food is not only meant to provide satiety, but also lightness and refreshment. After all, we can hardly imagine eating fatty foods in hot weather.
45 minutes
45 minutesNutritional matters are quite different in the cold climates. The Scandinavian or Nordic diet is adapted to such conditions. It contains a lot of whole grains, vegetables (especially root vegetables) and fruit. We can also find a lot of nuts and berries in it. Particularly important component of the diet, however, given the prevailing temperature in Scandinavia, is the abundance of fatty fish like salmon and herring. Fat is a source of energy. The fat contained in fish is much healthier than fat from other animals because it contains polyunsaturated fatty acids, called EFAs. These are essential for the body's development, especially since it cannot produce them in sufficient quantities on its own. In addition, fat is necessary for the absorption and storage of certain vitamins, minerals and nutrients.
45 minutesThe fats contained in fish are particularly rich in omega-3 fatty acids. They have a very good effect on the heart, lowering cholesterol levels and reducing the risk of heart attacks. They prevent cancer, improve blood clotting, support the nervous system, learning ability and concentration. Many studies indicate that the average diet of a European is deficient in omega-3 fatty acids. Enriching the diet with fish and seafood is not a difficult task. Simply replace one or more types of animal protein with fish protein at least twice a week.
45 minutes
Both diets - Mediterranean and Scandinavian - promote longevity. They allow the body to maintain a healthy weight, while providing essential minerals and vitamins. Therefore the World Health Organization draws politicians' attention to promote these diets among the inhabitants of all countries. They encourage educational activities to raise awareness of how to live healthier by including fish in the diet.
In Poland, fortunately, the consumption of fish is steadily increasing, but there are still a number of myths about fish in the kitchen. We will try to debunk them today.
45 minutes
In Germany, a bun with herring is a delicacy. More and more often you can also find it in Polish towns on the Baltic Sea as a local treat. We do not have to only eat fish for dinner, as they are equally good in the form of pastes on sandwiches. A popular one is Polish paprikash, which tastes delicious, when cooked well and made of good fish. It was inspired by the African street food, which was learned and tasted by Polish technologists who sailed around Africa on ships.
Fish can be also found in a surprising form, e.g. in the form of fish crisps or a more obvious patty form, sometimes used for burgers. Another common product is a small portion of the so-called small herring ("śledzik" in Polish), thanks to which we can supplement our diet with fish more often, but in smaller portions. It is worth using it in such a form.
45 minutesIt is true that in Poland about 40% of annual fish consumption takes place during Christmas and Lent. This results from the Catholic faith and fasting, during which no meat was eaten on Fridays and, as such, fish was eaten instead. To this day, most canteens only serve fish dishes on Fridays, but it is worth remembering that it does not have to be a norm. We can eat fish more often, on different days of the week and not only on holidays.
45 minutesConsidering the beneficial properties of fish, it is safe to say that it is better to have a good dinner with Baltic fish than to choose any other meat or dietary supplement. If possible, always go for natural solutions first. For this reason, among others, pharmacies in Austria have started selling smoked fish, making people aware that it is better to eat fish instead of medicines. But what is actually so good about fish?
45 minutesIt is a very important component of muscle, which is why people who work out at the gym like to add it to their diet. Fish protein is as valuable as protein from other animals and, what is more, it is better absorbed than protein from other sources. This is because fish have a low connective tissue content, which makes it easier to digest.
There are no carbohydrates in fish. That is why we are full of energy immediately after eating a fish dish. But if we eat a carbohydrate-based dinner, for example pasta or other flour dishes, we feel sleepy after eating it.
45 minutesFat content in fish meat can be very low - from 0.2 percent, or high - reaching over 50 percent. However, it should be remembered that fish contain fats that are easy to digest and have exceptionally good nutritional value. Especially good fats can be found in typically marine species, namely the meat of Baltic fish.
45 minutesThe human body is not able to produce all the ingredients for proper functioning. However, many of them can be found in fish. Among the most important we can mention: iron, iodine, zinc, potassium, phosphorus, magnesium, calcium and selenium.
45 minutes
Fish has many vitamins that support various functions of the human body.
Those are vitamins A, B, D, E.
A - benefits to eyesight
B - B vitamins have a beneficial effect on the nervous system and brain. They oxygenize the body
D - benefits to bones
E - benefits to skin and hair
45 minutesThe fish can be baked in the oven, after being sprinkled with olive oil and rubbed with herbs or garlic. It takes no more than 20 minutes and is the fastest dinner in the world, as well as being extremely nutritious.
45 minutesFish smells of the sea and freshness. If it smells bad, it is spoiled. Therefore, fish products are much easier to judge in terms of freshness than meat products. The nose cannot be fooled and the freshness of fish cannot be prolonged by any kind of preservatives.
45 minutesPregnant women are advised to eat fish. They are an extremely valuable source of fatty acids from the Omega-3 family: EPA and DHA, which cannot be found in other food than fish and seafood. For the same reason, it is recommended that the elderly eat fish.
A report from the U.S. Food and Drug Administration (FDA) evaluated the benefits and potential problems associated with eating fish during pregnancy and breastfeeding. It estimated that pregnant women who consume two meals of fish and seafood (8-12 ounces, or about 230-340 g) per week could provide their child with an additional 3.3 IQ points before the child reaches age of 9.
45 minutesFish are an excellent alternative for people who want to give up eating meat from other animals. They are much easier to digest and equally full of nutritional value.
45 minutes
European Union guidelines indicate that producers should include accurate information about fish products on packaging. An example of full labelling can be seen in the illustration. In addition, it is worth looking for certifications, such as:
Naturally Baltic -label for products meeting the highest standards. It stands for Baltic fish of the highest quality, full of healthy values. The creators of the label are also spreading knowledge about the Baltic fish. Thanks to them this e-learning platform was created.
45 minutesSalmon steak on roasted cauliflower
Ingredients
Preparation
Divide cauliflower into 4 slices, place on a baking pan, pour olive oil, sprinkle with salt, pepper and chopped garlic. Preheat the oven to 175 degrees. Roast the cauliflower for 20 minutes, turning frequently to evenly toast. Sprinkle salmon fillets with salt, lemon pepper and a few drops of lemon. Fry on the grill pan. Serve with grilled cauliflower.
45 minutesThe World Health Organization recommends eating fish at least twice a week or switching to a diet typical of Scandinavians or Mediterranean people. Both diets lead to a significant reduction in the risk of heart disease, diabetes and cancer. Let's take a look at what the Scandinavian diet and the Mediterranean diet consist of.
45 minutesThe Mediterranean countries have almost unlimited access to fruit and vegetables due to their climate. This is why typical Mediterranean cuisine is full of them. Due to their access to the sea the inhabitants of these regions also consume large amounts of fish. They also eat a lot of poultry and much less red meat, dairy products and sweets. The favourite fat is healthy olive oil, which is added to salads and used during frying and baking. Seafood is also often served, mainly with rice, pasta or in salads. It is a diet just right for those living in warm countries, where food is not only meant to provide satiety, but also lightness and refreshment. After all, we can hardly imagine eating fatty foods in hot weather.
45 minutes
45 minutesNutritional matters are quite different in the cold climates. The Scandinavian or Nordic diet is adapted to such conditions. It contains a lot of whole grains, vegetables (especially root vegetables) and fruit. We can also find a lot of nuts and berries in it. Particularly important component of the diet, however, given the prevailing temperature in Scandinavia, is the abundance of fatty fish like salmon and herring. Fat is a source of energy. The fat contained in fish is much healthier than fat from other animals because it contains polyunsaturated fatty acids, called EFAs. These are essential for the body's development, especially since it cannot produce them in sufficient quantities on its own. In addition, fat is necessary for the absorption and storage of certain vitamins, minerals and nutrients.
45 minutesThe fats contained in fish are particularly rich in omega-3 fatty acids. They have a very good effect on the heart, lowering cholesterol levels and reducing the risk of heart attacks. They prevent cancer, improve blood clotting, support the nervous system, learning ability and concentration. Many studies indicate that the average diet of a European is deficient in omega-3 fatty acids. Enriching the diet with fish and seafood is not a difficult task. Simply replace one or more types of animal protein with fish protein at least twice a week.
45 minutes
Both diets - Mediterranean and Scandinavian - promote longevity. They allow the body to maintain a healthy weight, while providing essential minerals and vitamins. Therefore the World Health Organization draws politicians' attention to promote these diets among the inhabitants of all countries. They encourage educational activities to raise awareness of how to live healthier by including fish in the diet.
In Poland, fortunately, the consumption of fish is steadily increasing, but there are still a number of myths about fish in the kitchen. We will try to debunk them today.
45 minutes
In Germany, a bun with herring is a delicacy. More and more often you can also find it in Polish towns on the Baltic Sea as a local treat. We do not have to only eat fish for dinner, as they are equally good in the form of pastes on sandwiches. A popular one is Polish paprikash, which tastes delicious, when cooked well and made of good fish. It was inspired by the African street food, which was learned and tasted by Polish technologists who sailed around Africa on ships.
Fish can be also found in a surprising form, e.g. in the form of fish crisps or a more obvious patty form, sometimes used for burgers. Another common product is a small portion of the so-called small herring ("śledzik" in Polish), thanks to which we can supplement our diet with fish more often, but in smaller portions. It is worth using it in such a form.
45 minutesIt is true that in Poland about 40% of annual fish consumption takes place during Christmas and Lent. This results from the Catholic faith and fasting, during which no meat was eaten on Fridays and, as such, fish was eaten instead. To this day, most canteens only serve fish dishes on Fridays, but it is worth remembering that it does not have to be a norm. We can eat fish more often, on different days of the week and not only on holidays.
45 minutesConsidering the beneficial properties of fish, it is safe to say that it is better to have a good dinner with Baltic fish than to choose any other meat or dietary supplement. If possible, always go for natural solutions first. For this reason, among others, pharmacies in Austria have started selling smoked fish, making people aware that it is better to eat fish instead of medicines. But what is actually so good about fish?
45 minutesIt is a very important component of muscle, which is why people who work out at the gym like to add it to their diet. Fish protein is as valuable as protein from other animals and, what is more, it is better absorbed than protein from other sources. This is because fish have a low connective tissue content, which makes it easier to digest.
There are no carbohydrates in fish. That is why we are full of energy immediately after eating a fish dish. But if we eat a carbohydrate-based dinner, for example pasta or other flour dishes, we feel sleepy after eating it.
45 minutesFat content in fish meat can be very low - from 0.2 percent, or high - reaching over 50 percent. However, it should be remembered that fish contain fats that are easy to digest and have exceptionally good nutritional value. Especially good fats can be found in typically marine species, namely the meat of Baltic fish.
45 minutesThe human body is not able to produce all the ingredients for proper functioning. However, many of them can be found in fish. Among the most important we can mention: iron, iodine, zinc, potassium, phosphorus, magnesium, calcium and selenium.
45 minutes
Fish has many vitamins that support various functions of the human body.
Those are vitamins A, B, D, E.
A - benefits to eyesight
B - B vitamins have a beneficial effect on the nervous system and brain. They oxygenize the body
D - benefits to bones
E - benefits to skin and hair
45 minutesThe fish can be baked in the oven, after being sprinkled with olive oil and rubbed with herbs or garlic. It takes no more than 20 minutes and is the fastest dinner in the world, as well as being extremely nutritious.
45 minutesFish smells of the sea and freshness. If it smells bad, it is spoiled. Therefore, fish products are much easier to judge in terms of freshness than meat products. The nose cannot be fooled and the freshness of fish cannot be prolonged by any kind of preservatives.
45 minutesPregnant women are advised to eat fish. They are an extremely valuable source of fatty acids from the Omega-3 family: EPA and DHA, which cannot be found in other food than fish and seafood. For the same reason, it is recommended that the elderly eat fish.
A report from the U.S. Food and Drug Administration (FDA) evaluated the benefits and potential problems associated with eating fish during pregnancy and breastfeeding. It estimated that pregnant women who consume two meals of fish and seafood (8-12 ounces, or about 230-340 g) per week could provide their child with an additional 3.3 IQ points before the child reaches age of 9.
45 minutesFish are an excellent alternative for people who want to give up eating meat from other animals. They are much easier to digest and equally full of nutritional value.
45 minutes
European Union guidelines indicate that producers should include accurate information about fish products on packaging. An example of full labelling can be seen in the illustration. In addition, it is worth looking for certifications, such as:
Naturally Baltic -label for products meeting the highest standards. It stands for Baltic fish of the highest quality, full of healthy values. The creators of the label are also spreading knowledge about the Baltic fish. Thanks to them this e-learning platform was created.
45 minutesSalmon steak on roasted cauliflower
Ingredients
Preparation
Divide cauliflower into 4 slices, place on a baking pan, pour olive oil, sprinkle with salt, pepper and chopped garlic. Preheat the oven to 175 degrees. Roast the cauliflower for 20 minutes, turning frequently to evenly toast. Sprinkle salmon fillets with salt, lemon pepper and a few drops of lemon. Fry on the grill pan. Serve with grilled cauliflower.
We use cookies to improve the operation of the website. We assume that you do not mind. If you do mind, please leave our site.
English
Polski
Deutsch
Enlarge
