Forest superfoods of autumn (wild rose, chestnut and white mushrooms) + recipes, how to cook them

If you look for vitamins, it is not in a pharmacy, but in the market, where seasonal nutrients-rich delicacies just arrived. We talk about the most beneficial to health in October - wild rose, chestnut and white mushrooms.

Rosehip

Rosehip

Energy value:

proteins - 1.7 g

fat - 0.6 g

carbohydrates - 22.6 g

Only 51 kcal (dry dog ​​rose - 110 kcal)

Benefit 

Useful properties of wild rose are indisputable, but, unfortunately, very few people are fully known. Get ready, "ignorant", I will enlighten you!

Wild rose berry (I hope everyone knows that wild rose is nothing but the fruit of a wild rose, whose inflorescences, by the way, are also edible and very useful) leads in vitamin C content *, guaranteeing our wintering without a cold. But this vitamin is not only responsible for strong immunity, but also has powerful antioxidant properties.Along with other residents of fresh rose hips (beta-carotene, lutein, leukopenin, ribo and zeaxanthin), it positively affects most of the oxidation-reduction reactions of our body: it participates in the fight against free radicals - various atoms and electrons, which serve as the root cause of many diseases (sclerosis, cancer, diabetes, etc.) and early cell aging.

Regular customers of pharmaceutical shops have probably heard about the diuretic and choleretic properties of gulls and dog rose tinctures. It really is. Due to the tannins, the hips improve the function of the gastrointestinal tract, without adversely affecting the tissues of the kidneys.

Briar berries, in addition to ascorbic acid, also contain vitamins B, K, R, potassium salts, calcium, manganese, magnesium, phosphorus, iron, essential oils, sugars and acids. Vitamin K improves blood clotting and helps in the formation of prothrombin (prevents blood clots), vitamin P strengthens the capillaries, and helps to maximize the absorption of vitamin C, vitamins B2 and B1 affect the hematopoietic organs and have a positive effect on vision.

Bottom line: fresh rose hips normalize kidney, liver, stomach and gastrointestinal tract activity, eliminate toxins, stimulate blood circulation, increase body resistance in infectious diseases, promote growth, strengthen the immune system, activate metabolic processes in the body, improve memory, stimulate the function of the sex glands , protect against cancer, colds and flu, relieve headaches, and also have excellent apple taste.

Traditional medicine has long paid attention to the beneficial properties of wild rose. I suggest not to be limited to the pharmacy assortment of wild rose dietary supplements, but slowly introduce fresh fruits of wild roses into the diet.

Smoothies "Autumn immunity"

Smoothies "Autumn immunity"

We will need:

  • 3 carrots
  • 1 grapefruit
  • 1/2 cup fresh rosehips + some for decoration
  • 2 cm ginger
  • 1-2 frozen bananas
  • 2-3 Art. spoons of oatmeal

Optional

1-2 Art. spoons of pumpkin, flax and / or sunflower seeds

1-2 tsp of grated cocoa

Start cooking:

  1. Ginger, carrot and grapefruit skip through a juicer (if you are lucky enough to become the owner of the auger, then send it to the same dogrose).
  2. Banana, oatmeal and juice are mixed with a blender.
  3. We shift in a bowl for breakfast and decorate the remaining berries of wild rose.

Chestnut

Chestnut

Energy value:

proteins - 2 g

Fat - 1.4 g

carbohydrates - 28 g

Total 166 kcal

Benefit

Every year in the spring chestnut delights us with its amazing flowering. And in the fall, just like in the pre-Christmas European capitals, on the tourist streets of Moscow you can feast on roasted and fragrant nuts.

However, chestnut is not just a trendy street food, but a completely invaluable product of October - super-nut, which, for example for other relatives, is completely non-caloric *, almost degreased (1.4 g of fat per 100 g of nut is nothing). (gluten) contains fiber (21% of the daily norm, or DN). Digestible dietary fibers clean the intestines from the bad things that have accumulated over the years of gluttony and prevent the absorption of harmful cholesterol into the bloodstream - protect the blood vessels.

It is also curious that chestnuts are the only representatives of their kind, whose composition includes vitamin C (37.2 mg), and this, for a second, is 62% of the day. Perhaps, there you can not comment. As a true nut, chestnut is a source of monounsaturated fatty acids (oleic and palmitoleic).Studies show that monounsaturated fats in the diet help reduce the total amount of bad cholesterol, while increasing the concentration of good. The Mediterranean diet, which is rich in dietary fibers, MUF, omega-fatty acids and antioxidants help prevent coronary artery "clogging" and the development of strokes.

Further more!

Nuts are an excellent source of minerals (iron, zinc, manganese, magnesium, calcium), among which potassium is the leader (518 mg), which is involved in protein synthesis. In addition, chestnuts are rich in vitamin A and representatives of the B-complex, without which female beauty would not be so radiant.

Chestnut Soup

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We will need:

  • 1 large carrot
  • small (200 g) piece of celery root
  • shallot
  • 2-3 cloves of garlic
  • minced garlic
  • 1 liter vegetable broth or water
  • 1 teaspoon jeera / cumin and coriander (spicy favorites this fall), pinch of ground cloves
  • Bay leaf
  • 350 g fresh chestnut
  • quarter avocado

Start cooking:

  1. Preheat oven to 220 degrees.
  2. Wash chestnuts, dry them, make a cross-cut with a sharp knife, spread on parchment and bake for 20-30 minutes. Cool and clean.
  3. We rub vegetables on an average grater, we clean onions and garlic and chop into small cubes.
  4. Fry zira and coriander in a dry non-stick frying pan (no longer than a minute). Add the onion with garlic, celery and carrots, pour in a small amount of broth / water and not forgetting to put a bay leaf. Simmer on low heat for 8–10 minutes.
  5. We put the nuts in a saucepan, add vegetables, the remaining broth / water, bay leaf and cloves, bring to a boil and cook on low heat for another 15–20 minutes.
  6. Add a slice of avocado and mash with a blender. Done!

 

White mushrooms

IMG_3364

Energy value:

proteins - 3.7 g

fat - 1.7 g

carbohydrate - 1.1 g

Only 34 kcal

Benefit

Borovik, or simply white mushroom, does not just carry its title. Beautiful, fleshy, saturated with forest aroma, it compares favorably with the "fellow" in its taste and nutritional qualities. First of all, its advantage lies in the unique balance of all food components. All the most important vitamins (A, B, B1, B2, B3, B6, B9, D, E, PP), fiber, proteins, fats, trace elements (potassium, calcium, fluorine, zinc, sodium, phosphorus, iodine, magnesium and iron) are in harmonious proportions. In this case, the basis of the fungus - you will not believe - WATER (90%).

Such hydration, strictly speaking, determines its modest energy value.However, since chitin contained in the white fungus complicates the process of its assimilation, it is more expedient to use a pre-dried product as food. This "precaution" will contribute to the assimilation of up to 80% of high-quality vegetable protein.

However, white mushrooms, for all their fat-free non-caloric content, are incredibly nourishing, so one freshly cooked boletus in a green Italian salad will not do any harm. Of course, if you are sure about its organic origin.

What else?!

A very rare carbohydrate beta-glucan, which is a strong antioxidant, gives the fungus immuno-strengthening and detoxifying abilities. Unique mushroom enzymes, quickly splitting fats, carbohydrates and glycogen, stimulate digestion. Lecithin does not allow cholesterol plaques to be deposited on the walls of blood vessels, and polysaccharides and sulfur help fight cancer.

Salad with fresh mushrooms, as prepared in the Italian provinces

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We will need:

  • 5 large celery stalks
  • 75 g Arugula and Spinach
  • 300 g of fresh white mushrooms
  • 1 tbsp. spoon of freshly squeezed lemon juice
  • 1 tbsp. spoon of olive oil
  • a pinch of black pepper
  • 150 g Parmesan cheese

Start cooking:

  1. Green celery stalks are washed, cleaned from fibrous veins, cut into thin feathers and soaked for 15 minutes in lightly salted water. After that we dry on a paper towel.
  2. Mushrooms are cleaned with a brush from dirt, remove any blackening from the stalks and cut into thin layers as much as possible.
  3. Mix mushrooms, celery and lettuce in a bowl, season with butter, lemon juice, pepper and parmesan grated on a fine grater. Bon Appetit!

Date: 09.10.2018, 04:46 / Views: 33455

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