Alimentos típicos temporada.

Seasonal products: properties and benefits

Summer is coming and with it comes new flavours in the kitchen! We open our doors to welcome the new seasonal products.

As we know, nowadays you can consume any product, practically all year round. And although they are available, it’s better to consume them in their natural harvest as it’s less artificial.

If you want eat cheap and tasty food, seasonal fruits and vegetables are ideal! They are cheaper because their production, transport and storage costs decrease; they are tastier because they do not need additives. Also they are more sustainable because they need less refrigeration.

Vegetables:

Summer is ideal for consuming vegetables in all their possible forms. Those typical this time of year are:

Courgettes, pumpkins, onions, green beans, turnips, cucumbers, radishs, peppers, beetroot, tomatoes and carrots.

In addition, these foods don’t contain too many calories, as they are very low in carbohydrates and protein. They contribute to the proper functioning of the body and contain phytochemicals that act as antioxidants in your body.

Fruit:

Without a doubt, summer is the best time to eat refreshing and tasty fruit.

Cherry’s, apricots, raspberry’s, figs, mangoes, plums, melons, peaches, nectarines and watermelons.

They are a great way to hydrate your body which is important in summer, due to their high-water content. They also contain vitamins C, E and provitamin A, which help maintain your cells. They contain carbohydrates from sugars such as fructose (the riper the fruit, the more sugar it contains). But, the best thing about this product is that, apart from eating it, you can drink it!

The vegetables we eat in summer provide our bodies with a great deal of nutrients, as well as adding colour and flavour to our menu. Despite its many advantages, we know that you don’t want to spend all summer eating fruit and vegetables… So, we have selected seasonal meat and fish, just for you!

Meat:

The best choices for summer are the following products:

Beef, cow, pork, chicken, chicken, turkey and rabbit.

Seasonal meat preserves its nutritional, vitamin and mineral properties intact. Please note that our selection includes both red and white meats. The white ones contain less fat so they can be consumed more frequently. Red meats have a higher content of saturated fats so you should moderate your consumption.

Fish:

It’s the season for blue fish:

Tuna, anchovies, sardines, mackerel, horse mackerel.

They are healthier, rich in vitamins A, D and omega 3. It is recommended to consume them up to 2 or 3 times a week. They facilitate digestion and do not have a high caloric value. They prevent cardiovascular, eye and brain diseases and help to reduce bad cholesterol.

In the summer, you can take advantage of the opportunity to consume all these types of products, taking advantage of the weather conditions to have a picnic, or perhaps a barbecue. In any case, we hope that our list has helped you to get to know both the products that this new summer season brings, and their multiple properties and health benefits.

bulgur wheat - samsara healthy holidays

Bulgur Properties

Food is key to a healthy lifestyle. We know sometimes it is difficult to achieve varied eating habits without getting tired of finding new meals. That is why today we want to talk to you about Bulgur, one of the most used cereals in the Middle East and African cuisine.

Bulgur is a great food to include because you can prepare it in many different ways. It is made by cooking the grains of tender wheat in water and stirring constantly so that they are cooked evenly and slowly. Once cooked, it is drained and left to dry for several days. There are several types of bulgur, very fine grains, normal or thick

Bulgur is rich in fibre

Bulgur is a derivative of wheat and its nutritional composition is similar: 342 calories per 100-gram serving and 12 calories of protein plus 18 grams of fibre. In addition, bulgur has 35 mg of calcium, a nutrient necessary for good bone and tooth health. It also provides vitamin A, as well as magnesium and up to 2.5 mg of iron.

It should be mentioned that fibre is a hydrate that aids in the digestion and absorption of nutrients. Numerous studies have shown that people with a fibre-rich diet maintain their weight much more easily, in addition to having better cardiovascular health.

Bulgur is also very rich in starch, as well as in carbohydrates of high biological value, which makes it an interesting food for athletes.

Bulgur slows down the absorption of sugar

Again, its high fibre content is a benefit for of slowing down sugars. The positive effects of bulgur consumption on blood sugar levels have been shown, in addition to helping people with diabetes achieve a slower increase in blood glucose compared to white, wholemeal or rye bread.

Bulgur helps weight loss

If you combine bulgur with soups or broths you will have a greater feeling of satiety. In addition, its low-fat content is very interesting in slimming diets and focused on a high cholesterol reduction as it reduces it naturally.

Bulgur improves the functionality of the immune system by providing antioxidants. Antioxidants are molecules that fight against oxidative stress. This process is responsible for the oxidation of cholesterol and the accelerated aging of cells.

Considering that bulgur is a derivative of wheat, for those who are intolerant to this cereal and gluten can acquire a variety of bulgur prepared with spelt.

If you are looking for new options and alternatives in your daily diet, bulgur is the perfect food for you. Have you tried it yet?

walnuts - samsara healthy holidays

5 ideal foods to snack between meals

There are a lot of things to remember when leading a healthy lifestyle: eat five meals a day, drink a lot of water, eat enough fruit and vegetables, avoid ultra-processed foods… Even those who are trying to live a healthy lifestyle, sometimes fancy a tasty snack every now and then!

Snacking between meals is not highly recommended, but it’s often inevitable, and we all end up eating something we don’t need to. Sometimes we cave in. So, we should at least try snack on healthy foods. Today we bring you a list of the richest and healthiest snacks we have found:

  • Nuts

As well as being tasty, nuts provide an infinite number of benefits for our health. They’re full of calcium, potassium, iron, zinc, protein, omega 3, antioxidants and more. These nutrients give us energy, reduce bad cholesterol, protect the cardiovascular system, prevent constipation and osteoporosis and reduce stress. Some of the healthiest nuts include almonds, chestnuts, hazelnuts and walnuts.

  • Fresh fruit

Fruit is an easy choice for a snack and there’s no harm is eating it in large quantities. So there’s no excuse for not eating a tasty homemade fruit salad – Yum! Fruits have various benefits such as: nutrients that help improve skin, they’re low in sodium, high in vitamin C and low in calories. If you eat fruits in season, the benefits multiply.

  • Vegetable chips

They are the perfect alternative to potato chips – also super easy to make and low in calories. We recommend baking them in the oven instead of frying, this means you don’t use as much oil. The best veggies to bake are sweet potatoes and parsnips. Cut them very finely and put them in the oven at 200 ͦC. Pay attention when cooking, depending on the thickness they’ll be ready in 10 /15 minutes!

  • Veg sticks and dip

This appetizer is fast, simple and delicious. It helps stimulate the liver and kidneys, as well as strengthening the immune system and preventing constipation. Use your favourite vegetables to dip, you could try carrot, cucumber, peppers or celery. You can choose your favourite dip; we recommend hummus since it has a small calorie intake. Hummus is also full of vitamin B, folic acid, magnesium, iron and phosphorus. It’s delicious!

  • Smoothies

The fastest and most delicious way to consume fruit and veg. You can try as many flavours and colours as you want: tropical, strawberry, red berries, coconut, cucumber and mint. Some of the benefits include increasing energy, antioxidants, purifying capacity and helping digestion and ability to focus. In addition, they are the ideal substitute for mid-morning coffee.

 

If you are one of those people who forgets to drink water, we recommend you try flavoured water to give it more taste. Water is an important part of your diet and flavoured water helps your blood circulation and kidney function.

There are many more healthy snacks to eat between meals. Some of them include yogurt, banana bread, oatmeal pancakes and porridge. We made a small selection, especially for you. We hope you liked it and are encouraged to try them all for a healthy new year!

types of milk and health benefits - - samsara healthy holidays

Plant-based milk or traditional milk: Which is healthier?

Most of us are used to eating dairy products on a regular basis, including cheese, cream and milk. But strangely enough, humans are the only mammals who continue drinking milk after childhood, despite it not being totally necessary in our diet. Here come the questions… Is it healthy to consume cow’s milk? What about the milk alternatives, are they better or worse for my health?

Let’s start with the basics. What are the health benefits of whole milk, semi-skimmed milk or skimmed milk? All of them have a high amount of protein and nutrients, although whole milk has a higher amount of fat.

Over the last few years plant-based milks have become more common in our daily consumption and above all for those on specific diets. There are so many plant-based milks available: soy milk, oat milk, almond milk, coconut milk, hazelnut milk, rice milk and the list goes on. These alternative milks have become more and more popular in recent years and especially with those looking for a healthy lifestyle.

Now comes the big question: Which plant-based milk is healthier?

First of all, we should bear in mind that before buying any plant-based milk we should check the ingredients. A lot of these plant-based milks have added extras (especially sugar) which you should try to avoid if looking for a healthy diet. It’s recommended not to consume more than 3-4 grams for every 100ml. Look out for it!

 

Soy milk

This plant-based drink is the most similar to cow’s milk and it’s the only one which has a good amount of calcium and protein.

Almond milk

This drink has a high amount of calories and a low amount of micronutrients. Its best to always choose the version without added sugar as it’s already high in calories.

Coconut and rice milk

Although we can find these types of plant-based drinks separately, in most supermarkets we can find a mixture of both. This drink has a low protein count with a high amount of sugar. The amount of sugar is even higher than a as a glass of Coca Cola!

Quinoa milk

This drink is good for your digestion and has a low-calorie count compared to the previous drinks we mentioned. Quinoa milk also has a high amount of fibre, protein, omega 3 and 6 which are good for you.

So, should you drink milk or plant-based milk?

The most important thing is to keep a balanced diet which can include cow’s milk and plant-based milk. We should pay attention to our bodies and how many calories we consume and burn day to day.

As we’ve mentioned before, the healthiest option to drink are teas and infusions. If you want to lose weight its best to remove all dairy from your diet at the same time as keeping a balanced diet.

 

 

 

benefits of drinking tea- samsara healthy holidays

The health Benefits of tea

Today we talk about a popular hot drink which we all know and love. But are you aware of all the health benefits? It’s a millenary drink originating from China and became popular in countries like India and the UK and later all over the world. Now it’s one of the most consumed drinks and contains many healing and relaxing properties.

So, what are the real health benefits of tea? We’re about to find out…

Tea is currently the second most consumed beverage in the world, after water. Which doesn’t surprise us, because as well as its health benefits, there are hundreds of flavours to choose from.

We highlight the main benefits:

  • Fights aging, protects cells and tissues against disease and cells from oxidizing.
  • Reduces anaemia, by helping to mitigate the lack of iron.
  • Strengthens teeth, hair and bones therefore reducing the risk of bone fractures.
  • It is diuretic and helps to eliminate toxins from our body.
  • Keeps us hydrated.
  • Tea contains 0 calories.

What more could you ask for in a drink? We can think of even more advantages and so many flavours with different properties. These are the teas Samsara holidays recommend:

  • Green Tea – Undoubtedly the king of teas. Accounting for up to one fifth of the total tea produced worldwide! Its properties include: bone strengthening, reducing the risk of arthritis, and good for losing weight.
  • Red bush tea – For many years it was only consumed by emperors. It helps with weight loss and improves digestion.
  • Matcha tea – Even more benefits than green tea. It’s an antioxidant which improves the immune system, helps the flow of your indigestion and relaxes.
  • Mint tea – Improves digestion, pain relief, eliminates inflammation and helps fight bad breath.
  • Rooibos tea – provides antioxidants and is completely caffeine-free, making it a good bedtime drink.
  • Kukicha tea – From the same plant as green tea. Contains calcium and vitamin C and helps to mineralize the body.
  • Black tea – A powerful anti-stress relief, improves digestion, keeps our mind alert and protects our immune system.
  • White tea – A powerful antioxidant which helps to reduce the level of cholesterol in addition to preventing liver disease.

Lastly, we advise you not to add sugar in your tea, as difficult as it may be! Drinking 2 cups of tea a day will bring best results.

As you can see, there are so many different varieties of tea with most being available in your local supermarket. You only have to choose those the one which best suits you. Enjoy!

 

Chia. Mitos. Saludable. Superalimento

The benefits of Chia Seeds. The superfood trend with more than 18 centuries of history.

Chia is a small seed that has revolutionized our diet and become essential to a healthy lifestyle. Coming from Mayan and Aztec origins, chia was one of the main items in our ancestors’ diets. It was often used in medicine due to the highly beneficial properties.

Chia’s popularity has been growing since we started consuming it widespread a few years ago and today we can find it in most supermarkets. Its mild flavour, versatility and high omega 3 count are some of the reasons why this seed has become so popular.

Below we explain the multiple benefits of chia:

  • It’s high in fibre which helps regulate our intestinal flow
  • It boosts our hydration: chia can retain up to 10 times its weight in water
  • The high amounts of antioxidants they contain help fight aging and eliminate toxins
  • They are a great source of energy.
  • It helps to gain muscle mass thanks to the large amount of fibre and protein
  • It works as a natural joint anti-inflammatory because of its high amount of Omega 3 fatty acids

How should I consume chia?

In recent years, there have been myths about how to eat chia seeds. There are two ways to enjoy them safely whilst getting the full nutrient absorption:

  1. Crushed: You can crush the seeds and add them to any other foods, whether sweet or savoury.
  2. Soaked: You can soak the seeds for about 15 minutes in water until they absorb all the liquid.

Try these methods with many recipes; sprinkled in desserts or in smoothies. It’s not recommended to eat dried chia seeds as they can get stuck in our intestines making them difficult to digest. If you eat them dry you also won’t absorb all the nutrients. Not to mention they won’t taste as good!

How many chia seeds should I eat?

Like everything, they should be consumed in moderation. Make sure you don’t eat too many as they are high in fibre so too much of them can cause digestive problems.

The recommended amount per day is 25 grams which is around two tablespoons. If you’re new to chia seeds, it’s best to introduce them slowly into your diet, starting with a tablespoon a day and gradually increasing your consumption until max 25 grams a day.

Chia Recipes

Blueberry muffins with chia: these muffins are much tastier with chia added and it helps to give them some nutritional energy. The ideal way to start the day.

Berry smoothie: A Refreshing smoothie rich in antioxidants, Vitamin C and fibre. A great combination to do with sport as you’ll have loads of energy!

Chia with yoghurt: the best way to introduce chia quickly and easily. You can simply sprinkle a teaspoon on top or let it soak in water for 15 min before you add to your yoghurt.

So now you know all the health benefits of chia, what are you waiting for? Grab some seeds and get healthy.

Cafe. Dieta. Salud. Fitness.

Coffee and a healthy diet, are they compatible?

I’m sure you’ve often wondered if you can drink coffee when you’re on a diet, whether it’s healthy, if it aids weight loss, or even how much coffee you should drink per day. Today we are going to clear up all these uncertainties and tell you if you can continue to enjoy your dose of morning coffee or if it should be eliminated entirely from the equation. Keep reading!

Coffee is the drink you usually have with breakfast, after a meal or when you meet friends socially. So, it’s no wonder it’s become the second most popular drink in the Western world.

Coffee is beneficial to the body because it provides antioxidants, just like fruit and vegetables, which protect your body from disease and delay cell ageing. Additionally, it is a great source of fibre, so it will also help improve intestinal transit. Rich in magnesium, potassium and pantothenic acid, has no carbohydrates, contains no cholesterol, no saturated fats, no sugar and is low in sodium.

So, can you drink coffee when you’re on a diet? As we’ve always said, anything in excess is harmful, but that doesn’t mean that drinking a cup of coffee every morning has a negative effect on your diet.

Keep in mind that breakfast is the first meal you eat and gives you 25% of your daily energy, which is why it is considered the most important meal of the day. For a low-calorie diet, it’s best to drink black coffee. If you take milk, cream or sugar, the mixture becomes a calorie bomb and can be counterproductive to your diet.

Furthermore, drinking coffee in the morning helps your body, because it accelerates your metabolism and burns accumulated fat. And if you drink green coffee, even better, because it helps avoid the absorption of calories and carbohydrates. Coffee also generates a feeling of satiety, so it helps you not to snack between meals.

You should keep in mind that the best way to lose weight is by maintaining a balanced and healthy diet, combined with daily exercise. Also, you must bear in mind that each person’s metabolism is different. Consequently, a cup of coffee will not have the same effect on one body as it does on another. This stimulating drink can be included in your healthy diet, as long as you drink it in moderation. In which case, don’t worry, you can still enjoy the addictive pleasure of coffee.

 

If you need help with dieting, download this test. It will help you achieve a much healthier diet:
Dieta Saludable

 

Food trends. Healthy holidays. Ice Cream.

Healthy foods that will set the trend in 2019

Whether you have recently decided to start eating healthy or are already doing so, this article on which healthy foods will trend in 2019 will interest you.

In 2018 we talked about chia, quinoa and the great benefits of avocado, while this year the trend will be to explore the flavours of the Pacific, include healthy fats in our diet and eat all the ice cream we want without any remorse, because it is healthy! Ready? Then take note, because we are about to reveal the latest in healthy food.

 

  • Dare to experience the flavours of the Pacific

If you are one of those people who likes to try new things and eats everything, congratulations! Because this year, the trend is to experiment with flavours from the Pacific.

Dried shrimp, Philippine pork sausage or exotic fruits such as guava, mango or passion fruit will star in recipes this 2019. You’ll also hear about yaca, a fruit that acts as a substitute for meat and is used in many vegan dishes such as pulled pork. Or “monk’s fruit ” which is used as a sweetener.

Say goodbye to everyday tastes. Be daring and introduce these new products into your daily life and take a break from always eating the same old thing.

  •  Probiotics

Probiotic products have been in fashion for a couple of years now and everything suggests that they will continue to be popular in 2019.

Yoghurt, granola, oatmeal, energy bars or nut butter are products rich in probiotics. In other words, they help our intestinal flora to function better. In addition, they improve the absorption of nutrients and are essential for keeping the immune system in shape. That’s why they should be part of your diet.

  •  Healthy fats

Yes, even if it sounds unbelievable, there are good fats. Coconut butter, ghee (a typical Indian butter) or vegan coffee drinks are fats that complement our diet. So, lose your fear of fats and introduce them into your daily meals, as they will help your body function properly.

If you don’t know how to differentiate between good and bad fats, we invite you to read our article explaining the differences.

  • Healthy ice cream

This is the best news we could ever get. We’re going to be able to eat as much ice cream as we want all summer without worrying about the extra pounds! How is that possible? Because the latest in healthy food is vegan ice cream, much healthier than traditional ice cream, made from avocado, tahini, coconut water or hummus. Slightly strange flavours, but we are sure they taste glorious.

  • Seaweed

If you still haven’t dared to add algae to your diet, this is the year to do so, because seaweed will continue to trend during 2019. We’ll also find new types of algae and recipes such as seaweed butter or noodles.

Seaweed is considered the fifth flavour in the kitchen after salty, sweet, sour and bitter. Furthermore, it has many health benefits.

 

Are you willing to try these new products in your diet? You know what they say, adapt or perish! The important thing is to try new things and add different products to your diet, so you don’t get bored.

 

However, if you prefer more traditional cuisine, don’t miss the chance to try Mallorca’s tasty local products during your next Samsara Healthy Holidays:
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Healthy. Fitness. Food. Meals.

Misconceptions about food

Believe it or not, many people still believe that the different myths told about some foods, are true. It is even possible that you, inadvertently, also think that a couple of these falsehoods are true.

Food is as much biologically significant as it is culturally significant, which is why it has aroused considerable interest throughout history. This attention, in conjunction with a certain ignorance, has fostered the spread of numerous nutritional misconceptions and mistakes, which have unjustly led to a change in the behaviour and eating habits of numerous people.

These beliefs and opinions have spread throughout our society, either by word of mouth or by the type of advertising to which we are subjected.

As a result, countless foods have been attributed with false characteristics and properties. Nowadays, however, and thanks to scientific advances, such beliefs can be overcome by means of the opinions and advice given by genuine nutrition and health specialists.

First of all, drinking water during meals does not make you gain weight. Water is a calorie-free nutrient which means that it does not make you put on, nor lose, weight whether consumed before, during or after meals.  Additionally, water is an important source of minerals and vital for keeping us properly hydrated.

Quickly, or it will lose its vitamin content! This is how an entire generation has grown up, believing that if we didn’t drink our freshly squeezed juice straight away, the vitamins would disappear. But according to several studies, the vitamins are perfectly preserved in the juice for up to 12 hours, although the juice may take on a bitter taste.

There is no such thing as zero calories. All foods provide calories, so there’s no food that will make you lose weight. Even vegetables and fresh fruit contain calories. The trick is to find the balance between your calorie intake and your calorie output.

Bread is fattening… and bread crumbs are even more so. Here we have another lie that for sure many of you have heard and believed. Well, let’s see, bread does not contain many calories and it is also low in fat. Rich in carbohydrates and a staple ingredient in the Mediterranean diet. Another fictitious myth regarding the consumption of bread is the one that states that the crumbs are even more fattening. This information is wrong, they are both the same product. What happens is that the crust, when baked, dehydrates while the interior part (the breadcrumbs) conserves more water, making it look fluffy.

Brown sugar is healthier than white sugar. It can be said that the composition of both is almost identical, with only the slightest difference being that brown sugar is coated with molasses. Furthermore, both provide very similar nutritional values, as each 100 grams of brown sugar is equivalent to 377 kcal, and white sugar is 387 kcal, ridiculous considering the small amounts involved. Even so, we must not forget that whether using one or the other, the amount taken must be controlled to keep your diet healthy.

Lastly, there is a belief that eating meat is not necessary for the development and maintenance of the human body. While this may be partly true, meat is still the primary source of nutrients, which can only be found in animals, and removing it from our diet increases the risk of certain nutritional deficiencies. Vegetable proteins are no better or worse than the ones contained in livestock, although the latter contain a larger number of essential amino acids. That’s why it is best to alternate the consumption of both.

 

Do these statements sound familiar? Heard them mentioned many times? Although we’ve spent all our lives hearing these claims, they have been made without foundation and are consequently false. So, don’t be afraid to include some of these foods or habits in your diet as you will still be able to maintain a balanced and healthy lifestyle.

Panettone. Food. Recipe. Mallorca. Samsara.

Recipe: Healthy Panettone

Would you like nothing more than to savour some of the desserts this holiday season has to offer, but are on a diet or can’t eat sugar? At Samsara we help you turn high-calorie goodies into healthier recipes, so you can still enjoy eating the things you love this Christmas.

At this time of year, we are afraid of putting on weight because there are so many high-calorie treats which can tempt us away from our healthy diet. However, not everything has to add on extra pounds this Christmas.

Remember that taking care of yourself does not mean depriving yourself of those things you love. But it is important that you try to moderate eating desserts that contain a lot of sugar, because if you are watching your figure, sugar won’t do you any favours.

This Christmas we unveil a magical recipe for a healthy, homemade panettone, which is not only delicious, but also very easy to prepare. Share this delicious dessert at family gatherings while looking after your figure and those of your loved ones.

 

Ingredients:

  • 100g Flavoured Oatmeal/Natural Almond Flour (Gluten-Free)
  • 7 egg whites
  • 1 whole egg
  • 10g Vanilla essence
  • 10-15g powdered Stevia
  • 80g Unsweetened dried fruit
  • 10g Baking powder
  • 10g Baking soda
  • 5g Coconut oil

 

Preparation:

  1. Place all the ingredients in the blender except for the dried fruit and coconut oil.
  2. Mix the ingredients together well until you get a homogeneous dough.
  3. When the dough is ready, add the dried fruit and stir gently until spread evenly throughout the dough.
  4. Grease a panettone mould, or the mould you want to use, with coconut oil.
  5. Pour the dough into the mould and place in the oven at 175ºC for 30 minutes.
  6. Check the inside often by piercing it with a toothpick. When the toothpick comes out clean, it is baked through.
  7. Once ready, wait for it to cool before serving.

 

Enjoy our healthy recipes for this holiday season and share the joy of Christmas with your loved ones.

 

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