The Easter Monday table is approaching... Lent begins which is the longest Christian fast and how many of us don't have fasting in mind as something "healthy" and an opportunity to lose weight? But is it? Let's start by putting the Holy Monday menu under the microscope to finally see how nutritionally "restrained" it is.
Lagana
It is unleavened bread (bread) sprinkled with plenty of sesame seeds, which deservedly accompanies all Lenten dishes, both savory and sweet.
Nutritionally, lagana is dominated by carbohydrates, monounsaturated fatty acids or "good" fats as we usually call them and vitamin E.
Did you know that 1 slice of lagana has about 90 kcal?
Tip! If you don't want to miss out on calories and carbohydrate intake already from the lasagna, limit yourself to one slice, which you can combine with a tablespoon of tarragon salad.
Taramosalata
Its main ingredient is taramas, i.e. fish eggs (mainly carp or cod), and it is prepared with the addition of olive oil, onion, lemon, bread and/or potatoes. It is rich in proteins of high biological value, vitamin A, D and zinc.
Calorically, taramosalata yields about 130 kcal/1 tablespoon.
Seafood and shellfish
[/P]The stars of the day. Cuttlefish, squid, octopus, prawns and mussels have an important place at the table. Squid is usually fried (214 kcal/100 g) and less often grilled (90 kcal/100 g), while octopus is mainly cooked boiled or grilled (200 kcal/100 g). Shrimp is also commonly eaten fried (300 kcal/12-15 small), but also roasted or boiled (70 kcal/12-15 small). Mussels and various other shellfish are usually fried and/or steamed (115 kcal/100 g of flesh or 10-12 large).
They are rich in proteins of high biological value, essential amino acids and vitamin B12.
Tip! Choose grilled or boiled seafood over fried in order to reduce the calories and the fat intake, as you can see above, fried seafood can deliver twice as much or more energy.
Other starters
Apart from these, your table can be made up of various starters such as dolmades (184 kcal/100 g), aubergine salad (100 kcal/1 tbsp), boiled potatoes (80 kcal/1 medium), fava beans with olive oil (169 kcal/100 g), olives (45 kcal/10 small or 5 large), etc. Although these can take off your palate, they can certainly even double the caloric intake of this meal.
Tip! Try to limit yourself to eating up to two appetizers, focusing on eating a large amount of salad at the beginning of the meal so that satiety starts to kick in.
Sesame halvah
It cannot be missing from the Easter Monday table and rightly so... It is made from tahini (melted sesame seeds) and often contains sugar syrup or fructose or stevia or some other sweetener. It is rich in monounsaturated fatty acids, vitamin E, B vitamins, calcium, magnesium, magnesium, selenium, phosphorus and zinc. However, it is an energy dense food as it yields about 550 kcal/ 100 g.
Tip! Two matchboxes of halva is enough to satisfy your need for taste & pleasure.
Alcohol
It is customary on this day to accompany food with drinks such as ouzo (107 kcal/45 ml), white wine (82 kcal/120 ml) and beer (135 kcal/330 ml).
Tip! Try to limit yourself to 1 glass of wine, 1 can of beer or 2 fingers of ouzo.
So, looking at Clean Monday from a nutritional point of view, we notice that it offers us foods of high nutritional value that in some cases are the only day of the year that they are on the table. What we are called upon to pay attention to, and it is up to us, is the way in which we consume them, and the quantity of them, in order to reap the benefits of these Lenten delicacies. So, as sure as it is that Clean Monday will "fall" next year... Monday, it is also certain that by observing moderation in consumption, the Lenten table will no longer be the "enemy" of a balanced diet!
Besides, remember... It's only one day and if something goes wrong nutritionally you don't have to be disappointed, because in the following days you have the opportunity to make up for it.
Source: ygeiamou.gr
Contents of this article including associated images are belongs Cyprus Times
Views & opinions expressed are those of the author and/or Cyprus Times
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