Recipes To Improve Mood

Researchers found that people with high blood levels of omega-3s tended to be more agreeable and less likely to report mild symptoms of depression than those with low levels.The possible mechanism behind the mood differences is likely that People with high blood levels of omega-3s have more gray matter in the areas of the brain linked to mood.


The following recipes are rich in omega-3s, and you can choose your prefernces and enjoy improved mood with both the taste and omega-3s

Salmon en Papillote with Dill-Yogurt Sauce

Oatmeal with Apples, Hazelnuts, and Flaxseed

Almond-Buttermilk Hotcakes with Blackberry-Grape Sauce

Clementine Salad with Spiced Walnuts and Pickled Onions

Multigrain Pilaf with Sunflower Seeds

Wheat Germ Pancakes

Tuna "London Broil" with Wasabi Cream

Herring and Apple Salad

Recipes for Fat Loss in Diabetics

Fats impact on diabetics has one of the most serious effect on prognosis of the disease. As we see in this recent study, oils present in fish has a good promising effect on fats in diabetics.
Omega-3 shows benefits for fat loss in diabetics

Here are some recipes from fish.wa.gov.au website, that depends mainly on fish and olive oil which contain the omega-3 fatty acids that have the benefits for diabetics.

1-Sardines in Vine Leaves - Asma Yapraginda Sardalya
(10 portions)

Ingredients
50 sardines
50 fresh vine leaves

Marinade
salt
Juice of 2 lemons
1 tsp white pepper crushed
1 cup Jingilli Frantoio Extra Virgin Olive Oil

Method
Remove the backbones of the fish leaving the heads and tails then scrape off scales and wash fish gently.

Mix marinade ingredients in a bowl.

Pat dry the fish then place in a large bowl and pour over marinade and mix through.

Cut the stems off the fresh vine leaves and soak in hot water for 20 minutes then plunge into cold water.

Put shiny sides of vine leaves on a clean surface.

Place one sardine on the stem of each leaf and roll up, ending with stem side up (the heads and tails of the sardines should not be rolled in the leaves).

Brush the leaves with olive oil, then grill stuffed leaves on both sides over medium heat…the barbecue is perfect for this.

Open vine leaves and sprinkle fish with lemon juice when eating.

Serve with crisp lettuce salad leaves tossed with diced tomato, cucumber, red onion, parsley and a light olive oil, salt and lemon juice dressing.

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2- Steamed Halibut with Flavoured Olive Oil
(Serves 4), By executive chef Andreas Brucks at the Mersin Hilton, Turkey

* Oil
1/4 cup Jingilli Tuscan Blend Extra Virgin
Olive Oil
1/2 tsp coriander
1/2 tsp fennel seeds
1/4 tsp cumin
1/4 tsp ground ginger
1/2 tsp paprika
Pinch of ground clove

* Sauce
3 ripe tomatoes
Flavoured olive oil
Juice of 1 lime
1 bunch chives, chopped
Salt and pepper to taste

* Ingredients
4 7-8 ounce (200-225 gram) halibut fillets
2 carrots, peeled and sliced
1 fennel bulb, sliced
1 tablespoon Jingilli Tuscan Blend Extra Virgin Olive Oil
Salt and pepper to taste
Fennel sprigs for garnish

Method
Oil. Mix the olive oil with all the spices. Pour the oil mixture into a bottle and shake vigorously. Keep the oil at room temperature for 24 hours, allowing the flavours to infuse.

Vegetables. Blanch the carrots and fennel in slightly salted water until they become tender. Drain and add the olive oil, salt and pepper, and toss. Keep warm.

Sauce. Peel, seed and dice the tomatoes. Heat the flavoured oil and add the diced tomatoes, lime juice and chives. Season with salt and pepper.

Cook the fillets in a steamer as desired. Place the fillets on preheated plates, top with the sauce and serve with the vegetables. Garnish with fennel sprigs.

The following two recipes have been kindly supplied by Ankara Hilton Executive Chef Wolfgang Godl.

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3- Baked Bonito - Firinda Palamut
(Serves 10)

Ingredients
3 bonitos, medium size
3 onions
3 tomatoes
6 green chili pepper (long)
1/2 bunch parsley
4 bay leaves
Sea salt
2 lemons
1 cup Jingilli Leccino Extra Virgin Olive Oil

Method
Gut the fish and cut into 2cm wide circles (steaks), salt lightly and arrange in a baking tray/tin.

Peel and slice the tomatoes, remove the stalks and seeds of the peppers and cut length ways in two.

Lay the tomatoes, sliced onions, peppers and rough-chopped parsley over the fish.

Place the bay leaves on top and pour over the olive oil and add sliced peeled lemon.

Pour over enough water to cover the base of the pan to prevent fish from sticking then cover with foil and bake in a preheated oven at 180 C until the peppers are tender (around 25 minutes).

Remove foil and bake until fish browns slightly.

Sliced carrot and celery can be added to give more body to dish.

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4- Snapper and Sea bass Carpaccio
(Serves 6 to 8)

Carpaccio is the method of using ingredients like olive oil and lemon to “cook”. The raw fish fillets make a great starter and perfectly suits the warm summer weather.

Ingredients:
200g fresh fish fillet (such as snapper, whiting or bream)
* Jingilli Frantoio Extra Virgin Olive Oil - good dash, around 50 ml
* Juice of 2 lemons
* Sea salt flakes
* 2 diced red peppers (capsicums), roasted and skin and seeds removed

Method
Slice fish thinly and marinate in all ingredients.

Serve over salad greens.

Fish, Cheese and Lean Meat may stunt Prostate Tumors

Is there any food that may stunt prostate tumors? In fact foods that are foods that lead to reduction of the level of an insulin like growth factor like fish, cheese and lean meat can do that.

In a study published in the journal Prostate, U.S. researchers found that tumor growth was stalled and survival rates lengthened in mice fed a low carbohydrate diet.
They found mice fed a low-fat but high-carbohydrate diets had larger tumors. The mice on a diet high in both fat and carbohydrate had the biggest tumors and the worst survival rate.


Based on earlier research which has linked the growth of prostate tumors to higher levels in insulin like growth factor in mice, the researchers tested whether the reduction in the levels of these substances in mice -through diet- might slow tumor growth.

They found only the mice on the low-carbohydrate diet had lower levels of of the form of insulin-like growth factor capable of stimulating tumor growth.
They hypothesized carbohydrates in the diet affect the level of insulin and a related substance known as insulin-like growth factor in the body.


When these findings are ultimately confirmed in human clinical trials, there would be a designed low-carb diets for prostate, until then, you can eat food low in carbohydrates to control weight and to gain benefits of their prospective effects on the prostate. You may find some foods that are low in carbohydrates , by following these links:
Food that contain no carbohydrates

1-5 grams carbohydrate containing foods

6 grams carbohydrate containing foods

Foods that Cut Aging Related Blindness Risk

Is there a relation between food and aging related blindness? are there foods that can lead us to blindness, and others that cut this risk?

The leading cause of aging related blindness after age 60 is aging related macular degeneration (AMD).
Researchers found that taking vitamin D and eating foods that are high in Omega-3 fatty acids - specially fish- may reduce the risk of age-related macular degeneration.

AMD occurs when the macula -at the back of the retina- breaks down over time, and vision becomes blurred.

Researchers in a trial sponsored by the American Institutes of Health's National Eye Institute, found that one type of omega-3 fatty acids called Docosahexaenoic acid is believed to play an important role in the normal functioning of the retina.

Docohexaenoic acid is mainly found in fatty fish such as Salmon and Tuna, and can be produced by the human body when there is a good supply of the essential fatty acid Linolenic acid, foods that are rich sources of Linolenic acid include Flax seeds, Wall nuts, Soybeans, and some dark green leafy vegetables.

Researchers found that people who ate more fish -more than 2 medium servings per week- were least likely to have the disease.
The authors believe fatty acids may promote cell survival and bolster blood vessel function, reduce inflammation and maintain energy balance.

A second team of researchers found that vitamin D was associated with reduced risk of early AMD, but not advanced AMD. They suggested vitamin D may cut the risk of early age-related macular degeneration by reducing inflammation or preventing blood vessel growth in the retina.

The disease affects millions of people and here 2 lists of foods rich in Omega-3 fatty acids, or vitamin D, so that those people at risk would consider paying attention to these foods:

List of foods rich in Omega 3 Fatty Acids

Flax seeds --2 tablespoons (serving size) provides 140.5% of Daily Value(DV)
Walnuts ------0.25 cup ----------------------------- 90.8% of Daily Value(DV)
Salmon, Chinook, baked/broiled 4 oz-wt ------------- 83.6% (DV)
Soybeans, cooked 1 cup ----------------------------- 41.2% (DV)
Halibut, baked/broiled 4 oz-wt---------------------- 24.8% (DV)
Shrimp, steamed/boiled 4 oz-wt---------------------- 14.8%
Snapper, baked/broiled 4 oz-wt---------------------- 14.4%
Tofu, raw 4 oz-wt ---------------------------------- 14.4%
Scallops, baked/broiled 4 oz-wt--------------------- 14.0%
Winter squash, baked, cubes 1 cup ------------------ 13.6%
Tuna, yellow fin, baked/broiled 4 oz-wt------------- 13.2%
Cod, baked/broiled 4 oz-wt-------------------------- 12.8%
Brussels sprouts, boiled 1 cup---------------------- 10.4%
Cauliflower, boiled 1 cup -------------------------- 8.4%
Cloves, dried, ground 2 tsp ------------------------ 8.0%
Broccoli, steamed 1 cup ---------------------------- 8.0%
Mustard seeds 2 tsp -------------------------------- 8.0%
Collard greens, boiled 1 cup ------------------------ 7.2%
Cabbage, shredded, boiled 1 cup---------------------- 6.8%
Spinach, boiled 1 cup ------------------------------- 6.0%
Summer squash, cooked, slices 1 cup ----------------- 6.0%
Kale, boiled 1 cup----------------------------------- 5.2%
Oregano, dried, ground 2 teaspoons------------------- 4.8%
Strawberries 1 cup ---------------------------------- 4.4%
Green beans, boiled 1 cup --------------------------- 4.4%
Turnip greens, cooked 1 cup ------------------------- 3.6%
Romaine lettuce 2 cup ------------------------------- 3.2%

Shrimps have a high content of cholesterol, and many other foods are calorie dense, so it is a better idea if you stick to Flax seeds, Wall nuts, Tuna and Salmon fish.
You still have the choice to diversify foods for your convenience.


List of Foods Rich in Vitamin D

Salmon, Chinook, baked/broiled 4 oz-wt----------------------- 102.8%
Shrimp, steamed/boiled 4 oz-wt ------------------------------- 40.6%
Cow's milk, 2% 1 cup ----------------------------------------- 24.4%
Cod, baked/broiled 4 oz-wt ----------------------------------- 15.9%
Egg, whole, boiled 1 each ------------------------------------- 5.7%

Although these are the richest foods with vitamin D, yet it is much better if you get your needs by exposure to sun in the morning for a few minutes every day.