There are two major types of artichoke : the round (or globe) and the elongated artichoke. Very similar in taste and texture, the round artichoke is the one you will see most frequently at the supermarket.
Enfes ve besleyici lezzetlerimizin mucidi, Maide Mutfak’tan şef Shirley Kaston. Shirley, tarifleri lisanslı diyetisyen Zeki Kılıç’ın danışmanlığında hazırlıyor. Kaliteli malzemeler kullanarak besleyici, sağlıklı ve dengeli yemekler hazırlıyoruz. Tüm malzemelerimizi besin değerlerine göre seçiyoruz. Yerel malzemelerin kullanıldığı seçenekler sunuyor ve sağlıklı beslenmeye önem veriyoruz. Malzemelerin birbiriyle uyumunu ve miktarını özenle seçerek sağlıklı ve besleyici yemekler hazırlıyoruz. Tariflerimiz, deneyimli şefimiz ve beslenme uzmanlarımız tarafından titizlikle hazırlanıyor. Böylece her yemeğimiz, ihtiyacınız olan kaliteli ve dengeli besinleri içeriyor. Yemeklerimiz kilo vermenize yardımcı olabilir. Ancak önceliğimiz, vücudunuza faydalı besinleri, doğru şekilde dengeleyerek sunmaktır. Dengeli beslenmenin sırrı, mevsimine uygun ve yaşadığınız bölgede üretilen taze ürünleri tüketmektir. Bu nedenle, her zaman yerel üreticilerin yetiştirdiği, kaynağını bildiğimiz, temiz ve mevsimine uygun malzemeleri kullanmayı tercih ediyoruz. Bazı imza yemeklerimizi yılın her zamanı, bazılarını da yalnızca belirli mevsimlerde sunmamızın sebebi bu. Lezzetiyle aklınıza kazınacak ve karnınızı doyuracak yemeklerimize bayılacaksınız. Tariflerimizi tam bir öğün olarak, sağlığını korurken ağız tadından ödün vermek istemeyen kişiler için hazırladık. Damakları şenlendiren yemeklerimizde, kalori miktarı yerine besin değerlerine önem veriyoruz. Değerli görüş ve önerilerinizle tariflerimizi geliştirmeye her zaman açığız! Ben kimim? EKİP için neler yapıyorum? Neden katıldım? Main benefits Our Healthy Meals : Vitamins Kcal/100gr : 73 Kcal Minerals Suppliers More informations Disclaimer Börülce, dünyanın pek çok yerinde yetiştirilen bir baklagildir. Sanılanın aksine börülce, bezelye değil fasulye türüdür. Genellikle soluk bir renge ve gözü andıran siyah, kahverengi veya kırmızı renkte büyük bir noktası olur. Main benefits Our Healthy Meals : Vegan Bahar, Çilek Aşkı Vitamins Kcal/100gr : 96 Kcal (Protein: 3,2 g Yağ: 0,4 g CHO: 20,2 g) Minerals Suppliers Daha Bilgi için Feragatname Turpgiller familyasından gelen brokoli, hem büyük çiçekli başı hem de sapı sebze olarak yenebilen yeşil bir bitkidir. Brokoli kelimesi, “küçük çivi” veya “filiz” anlamına gelen “brocco” kelimesinin küçültme eki almış hali “broccolo”dan (çiçeklenen lahana) türemiştir. Genel Faydaları Sağlıklı öğünlerimiz : Kışlık Şıklık / Vegan / Brokoli Keto Vitaminler Kcal/100gr : 34 Kcal Mineraller Tedarikçiler Daha Fazla Bilgi Bilgilendirme Bulgur, kurutulup çatlatılmış buğdaydan elde edilen bir tür tahıldır. En yaygın türü durum buğdayıdır ancak pek çok farklı çeşidi de vardır. Daha hızlı hazırlanabilmesi için yarım kaynatılmış veya kısmen pişirilmiş olarak kullanılır. Main benefits Our Healthy Meals : Vegan Bahar Vitamins Kcal/100gr : 83 kcal (Protein: 3,1 g Yağ: 0,2 g CHO: 18,6 g) Minerals Tedarikçiler Daha Bilgi için Feragatname Lorem ipsum dolor sit amet, consectetur adipiscing elit. Phasellus tempor placerat magna, vitae commodo arcu tincidunt quis. Integer et fringilla felis, et dapibus nunc Main benefits Our Healthy Meals : Yok Yağ / Kışlık Şıklık / Chicken Spring/ Brokoli Keto Vitamins Kcal/100gr : 102 Kcal Minerals Suppliers More informations Disclaimer Flax is a food and fiber crop that grows in Europe, Asia, and the Mediterranean. Flaxseeds are the golden yellow to reddish brown seeds of flax. These seeds contain phytoestrogens, which are similar to the hormone estrogen, as well as soluble fiber and oil. Flaxseed oil contains the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flaxseed has been eaten as a food or used as a medicine since 5000 BC. Main benefits ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them. Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth. Our Healthy Meals : Vitamins Kcal/100gr : 566 Kcal Minerals Suppliers More informations Disclaimer Greengage fruit are identified by their round-oval shape and smooth-textured, pale green flesh. Main benefits Our Healthy Meals : Vitamins Kcal/100gr : 46 Kcal Minerals Suppliers More informations Disclaimer Lettuce is an annual plant of the daisy family, Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. Main benefits Our Healthy Meals : Kışlık Şıklık Vitamins Kcal/100gr : 20 Kcal Minerals Suppliers More informations Disclaimer Cheese curds (cottage cheese) are the moist pieces of curdled milk either eaten alone as a snack, or used in prepared dishes. Main benefits Our Healthy Meals : Chicken Spring / Mercimek Vecihi / Automn Light / Brokoli Keto Vitamins Kcal/100gr : 98 Kcal Minerals Suppliers More informations Disclaimer Mung beans (Vigna radiata) are small, green beans that belong to the legume family. They have been cultivated since ancient times. While native to India, mung beans later spread to China and various parts of Southeast Asia. These beans have a slightly sweet taste and are sold fresh, as sprouts or as dried beans. Main benefits They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more. Essential amino acids are those that your body is unable to produce on its own. Our Healthy Meals : Vitamins Kcal/100gr : 358 Kcal Minerals Suppliers More informations Disclaimer Oats are a whole-grain food, known scientifically as Avena sativa. Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats. Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. Main benefits Our Healthy Meals : Vitamins Kcal/100gr : 358 Kcal Minerals Suppliers More informations Disclaimer Parsley is a flowering plant native to the Mediterranean. The two most common types are French curly-leaf and Italian flat-leaf. Main benefits Our Healthy Meals : Vitamins Kcal/100gr : 36 Kcal Minerals Suppliers More informations Disclaimer Red round radishes left to pickle with apple, vinegar, sugar and salt Main benefits They also support the generation of collagen, which helps keep blood vessels healthy. Radishes are also thought to control damage to red blood cells and help increase oxygen supply to the blood. Our Healthy Meals : Vegan Vitamins Kcal/100gr : 40 Kcal Minerals Suppliers More informations Disclaimer The pomegranate is a fruit-bearing deciduous shrub in the family Lythraceae, subfamily Punicoideae, that grows between 5 and 10 m tall. The pomegranate originated in the region extending from Iran to northern India. Main benefits Our Healthy Meals : Mercimek Vecihi / Automn Light Vitamins Kcal/100gr : 83 Kcal Minerals Suppliers More informations Disclaimer Rocket is a herb with green soft flowing shaped leaves. The edible rocket lettuce leaves have a tasty and peppery flavour. Rocket lettuce is often eaten as a ‘vegetable’. It is also known as arugula and contains many nutrients. Main benefits Our Healthy Meals : Mercimek Vecihi Vitamins Kcal/100gr : 14 Kcal Minerals Suppliers More informations Disclaimer Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. Main benefits Our Healthy Meals : Yok Yağ / Chicken Spring Vitamins Kcal/100gr : 523 Kcal Minerals Suppliers More informations Disclaimer Sunflower seeds are technically the fruits of the sunflower plant (Helianthus annuus). There are two main types of sunflower crops. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil. The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shell. Main benefits Our Healthy Meals : Vegan Vitamins Kcal/100gr : 543 Kcal Minerals Suppliers More informations Disclaimer
Beslenme
Sağlıklı beslenme, sıkıcı olmak zorunda değil!
Yaklaşımımızı öğrenin
İçindekiler kartlarını görün
Gıdaların besin değerleri bizim için son derece önemli.
Tüm yemeklerimizi hazırlarken kalori miktarını dikkate alıyor, gün boyunca ihtiyaç duyduğunuz enerjiyi veren temel besinleri kullanıyoruz. Gönlünüzce yiyin, karnınız doysun!
Yaklaşımımız
Enfes, sağlıklı ve mevsimine uygun yemekler hazırlamak
Sağlık Deposu
Mevsimine Uygun Lezzetler
Lezzetli
Şef Shirley Kaston
Enfes yemekler hazırlamak için canla başla çalışan şefimiz
MSA’den mezun oldum ve Gıdada Yenilik alanında yüksek lisans yaptım. Tarım-gıda alanında hizmet veren iş geliştirme şirketi Kök Projekt’in kurucu ortağıyım. Maide Mutfak ise gıda sektöründeki girişimcilerin başarıya ulaşmasına yardımcı olan ve sosyoekonomik açıdan sıkıntı çeken kadınları istihdam eden bir proje.
Mutfak ve yemek pişirme standartları konusunda atölyeler sunuyorum ve aynı zamanda sağlıklı ürünler geliştirme ekibinin üyesiyim.
Farklı geçmişlere sahip kadınları desteklemek, bizim için büyük önem taşıyor.
İçindekiler Kartları
Tariflerimizde kullanılan malzemelerin besin değerleri hakkında bilgi
Artichoke
The artichokes rank among the most antioxidant-rich of all vegetable. Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants.
• Vitamin C (25% RDI)
• Vitamin B9 (Folate) (22% RDI)
• Vitamin K (24% RDI)
(17g CH, 2g protein, 0g Fat)
• Iron (9% RDI)
• Magnesium (19% RDI)
• Phosphorus (12%)
• Potassium (14%)
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Börülce
Bu lezzetli baklagil türü; kompleks karbonhidrat, lif ve pek çok temel vitamin ile mineral açısından muhteşem bir besin kaynağıdır. Börülcenin de aralarında yer aldığı fasulyeler, hem protein açısından zengin bir kaynak hem de sebze olarak kabul edilir ve yararlı besinlerle doludur.
* K vitamini (günlük ihtiyacın %33’ü)
* Folat (günlük ihtiyacın %32’si)
* Riboflavin (günlük ihtiyacın %9’u)
* Magnezyum (günlük ihtiyacın %65’i)
* Kalsiyum (günlük ihtiyacın %13’ü)
* Potasyum (günlük ihtiyacın %12’si)
* Sodyum (günlük ihtiyacın %10’u)
Vitamin ve minerallerin faydaları hakkında daha bilgi edinmek için, sözlüğümüzü kontrol edin.
Bu sayfadaki bilgiler internetteki farklı kaynaklardan temin edilmiştir ve bu noktada bu bilgileri kendimiz kontrol etmedik. Ancak bu bilgiler çok sayıda farklı websitesi tarafında paylaşılmıştır. Ana bilgi kaynağımız nhs.uk ve healtline.com dur.
Brokoli
Kemik dokuyu destekleyen K vitamini ve emilebilir kalsiyum deposu olmasının yanı sıra brokoli, kadınlar için menopoz sonrası dönemde kemik yoğunluğunu artırdığı ve kemik erimesini azalttığı düşünülen alkali bir besindir. Ayrıca sinirleri yatıştıran magnezyum, gebeler için folat ve tok tutup kilo kaybına yardımcı olan lif açısından da zengindir.
• C vitamini (günlük ihtiyacın %149’u)
• K vitamini (günlük ihtiyacın %127’si)
• Folat (günlük ihtiyacın %16’sı)
• A vitamini (günlük ihtiyacın %12’si)
(2,8g protein, 6,6g CHO, 0,4g yağ)
• Magnezyum (günlük ihtiyacın %65’i)
• Manganez (günlük ihtiyacın %13’ü)
• Potasyum (günlük ihtiyacın %12’si)
Vitamin ve minerallerin faydaları hakkında daha fazla bilgi edinmek için sözlüğümüzü kontrol edin.
Bu sayfadaki bilgiler internetteki çeşitli kaynaklardan temin edilmiştir ve bu noktada kontrollerini kendimiz yapmadık. Ancak bu bilgiler çok sayıda farklı websitesi tarafında kullanılmaktadır. Ana bilgi kaynaklarımız nhs.uk ve healthline.com dur.
Bulgur
Bulgur vitamin, mineral ve lif açısından zengindir. İyi bir manganez, magnezyum ve demir kaynağı olan bulgurun, içerdiği kalori miktarı kahverengi pirinç veya kinoa gibi kendisine benzeyen diğer tam tahıllardan biraz daha düşüktür.
•Niyasin (günlük ihtiyacın %5’i)
* Magnezyum (günlük ihtiyacın %40’ı)
* Manganez (günlük ihtiyacın %30’u)
Vitamin ve minerallerin faydaları hakkında daha bilgi edinmek için, sözlüğümüzü kontrol edin..
Bu sayfadaki bilgiler internetteki farklı kaynaklardan temin edilmiştir ve bu noktada bu bilgileri kendimiz kontrol etmedik. Ancak bu bilgiler çok sayıda farklı websitesi tarafında paylaşılmıştır. Ana bilgi kaynağımız nhs.uk ve healtline.com dur.
Chicken
Chicken Provides Vitamins and Minerals Involved in Brain Function.
• B3 (niacin)
• B12
(19g Protein, 2g Fat, 0 CH)
• Magneisum
• Potassium
• Phosphoruz
• Zinc
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Flaxseed
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
• Vitamin B (8% RDI)
• Vitamin B6 (2% RDI)
• Folate (2% RDI)
(42gr fat, 29g CH, 18g Protein)
• Calcium (2% RDI)
• Iron (2% RDI)
• Magnesium (7% RDI)
• Phosphorus (4% RDI)
• Potassium (2% RDI)
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Green Plum
Greengage are rich in various organic acids, flavonoids, phenolic acids and antioxidant compounds enabling them to improve body metabolism. They can alleviate fatigue. It has detoxifying properties.
• Vitamin A (5% RDI)
• Vitamin C (10% RDI)
• Vitamin K (5% RDI)
(0.7 protein, 11.42 CH, 1.4g Fat)
• Potassium (3% RDI)
• Copper (2% RDI)
• Manganese (2% RDI
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Lettuce
Today, there are four basic types of lettuce: butterhead, iceberg, loose leaf, and romaine.
Although it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It’s a good source of beta carotene, which converts into vitamin A in the body.
• Vitamin B9 (Folate)
(5g CH, 0g Fat, protein 0g)
• Iron
Eurofresh is a family company with lands around Gebze and Bursa. They are mainly working with women farmers and selling washed and packed vegetables
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Lor Cheese
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Phasellus tempor placerat magna, vitae commodo arcu tincidunt quis. Integer et fringilla felis, et dapibus nunc
• Vitamin A
• Vitamin B-12 (Cobalamin)
(4.3g fat, 3.4 ch, 11g protein)
• Calcium
• Magnesium
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Mung beans (value for one cup or 202gr)
These beans are one of the best plant-based sources of protein.
• Vitamin B9 (Folate) (80% RDI)
• Vitamin B1 (22% RDI)
• Vitamins B2, B3, B5, B6 and selenium
(10gm fibre, 24gm protein)
• Copper (16% RDI)
• Iron (16% RDI)
• Manganese (30% RDI)
• Magnesium (24% RDI)
• Phosphorus(20% RDI)
• Potassium: (15% RDI)
• Zinc (11% RDI)
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Oatmeal
Oats are among the healthiest grains on earth.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
• Vitamin B1 (thiamin) (39% RDI)
• Folate: (11% RDI)
• Vitamin B5 (pantothenic acid) (10%)
• Smaller amounts of vitamin B6 (pyridoxine) and vitamin B3 (niacin)
(6g Fat, 71 CH, 12g Protein)
• Manganese (191% RDI)
• Phosphorus (41% RDI)
• Magnesium (34% RDI)
• Copper (24% RDI)
• Iron (20% RDI)
• Zinc (20% RDI)
• Smaller amounts of calcium, potassium
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Parsley
Over the years, parsley has been used to treat conditions like high blood pressure, allergies, and inflammatory diseases.
Often labeled as one of the most powerful disease-fighting plants, parsley provides great nutritional value and offers many potential health benefits.
• VitaminA (12% RDI)
• Vitamin C (16% RDI)
• Vitamin K (154% RDI)
(2.97 protein, 0.79g Fat , 6.33g CH)
• Calcium
• Iron
• Magnesium
• Potassium (4% RDI)
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Pickled radishes
Radishes are high in potassium, which can help lower your blood pressure.
• Vitamin B-6.
• Vitamin B-9 (Folate)
• Vitamin C
(Fat 0g, CH 8g,Protein 2g)
• Calcium
• Copper
• Iron
• Magnesium
• Phosphorus
• Potassium
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Pomagranate
Pomegranates pack two unique substances that are responsible for most of their health benefits.
• Punicalagins are extremely potent antioxidants found in pomegranate juice and peel. They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.
• Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects.
• Vitamin C: 30% of the RDI
• Vitamin K: 36% of the RDI
• Folate: 16% of the RDI
(1.2g Fat, 19g CH, 1.7g Protein)
• Potassium: 12% of the RDI
Raz is a family company working in Urfa (South East Turkey) with mainly women syrian refugees
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Salad Rocket (value for one cup- 34gr)
It provides many of the health benefits of kale, broccoli and Brussel sprouts. In addition, it contains fibre, folate, and iron and is low in kilojoules making it a great choice to include in your diet.
• Vitamin A (22% RDI)
• Vitamin C (24% RDI)
• Vitamin K (106% RDI)
(CH 1.7g, protein 0.8g, Fat 0.5g)
• Calcium (4% RDI)
• Manganese (4% RDI)
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Spinach
It belongs to the amaranth family and is related to beets and quinoa.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
• B1 (thiamine)
• B6
• B9 (Folate)
• E
(2.9g protein, 0.4g fat, 3.6g CH)
• Calcium
• Iron
• Magnesium
• Potassium
• Phosphorus
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.
Sunflower seeds
They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals.
These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
• Vitamin E
(46g fat, 18g CH, 25.5g protein)
• Magnesium,
• Protein
• Linoleic fatty acids
• Plant compounds
To learn more about the benefits of each vitamin and mineral, check out our glossary.
The information on this page have been gathered from various sources on the internet and at this stage, we have not checked ourselves the benefits provided but they seem to be quite shared by a large number of websites. Our main sources have been nhs.uk and healthline.com.