Page 49 - LCW LIFE | EKİM 2020

Due to the higher nutritional value of fruits and vegetables eaten in the season, we shared our monthly Healthy Food Calendar with our employees this month, together with the content prepared by our company dietician Bahattin Arslan.
WHAT TO EAT
In terms of fruit;
Grape, which can be consumed fresh and dried, has the strongest antioxidant characteristics among the fruits and is a source of vitamin that protects against cancer!
Vitamins:
A, B, B1, C, E, K
Minerals:
Calcium, iron, magnesium, zinc
Light Pepecura (Grape Pudding) recipe (150-175 calories)
Let’s wash and clean 1 bunch of black grapes and put it in the pot with 2 glasses of water. Use as sugar-free or add 2 tablespoons of sugar / 2 tablets of sweetener Splenda and boil until the sugar melts and the grapes
are softened. Stir occasionally and after the grapes become softened, filter the grapes for removing the skins. Let’s take 2 glasses of grape juice and put it in a separate pot. Let’s mix it with a whisk and add 1 teaspoon of starch and 1 teaspoon of corn flour. Let’s keep mixing slowly. Let’s cook it by whisking it on low heat until it becomes heavy like
the pudding. Put the thickened Pepecura in bowls and wait for it to warm, then sprinkle 1 teaspoon of crushed hazelnuts. Let’s consume it after waiting for a while to cool in the refrigerator.
IN SEPTEMBER?
Recipes: Dietitian Bahattin Arslan
In terms of vegetables;
A perfect September vegetable with its digestive, beneficial properties for the intestines and vitamin content: Swiss chard! It is possible to consume it cooked, raw or stuffed.
Vitamins:
A and C
Minerals:
Calcium, Iron, Potassium
Swiss Chard Salad Recipe (100 calories)
Hard feta or curd cheese, 2 whole leaves of chard, 1 tablespoon of olive oil and 1 teaspoon of red paprika, lemon-salt-black pepper
Let’s wash the chards and soak in water. Then, let’s chop the chards into large pieces and fry them in a pan with 1 tablespoon of olive oil. Let’s take care to keep the green color of the chard without burning the oil. Let’s add chili, salt and black pepper and take it from the stove. When the chard is ready, let’s put cheese or curd cheese on it and consume it by squeezing a small amount of lemon.
During the COVID-19 process, it is more essential to keep our physical and mental health in balance and to strengthen our immunity. These days, we shared the seasonal fruits and vegetables suitable to be consumed in September and our healthy plate recipe recommendations.
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