Elderberry – calories, nutritional values, healing properties and curiosities

Elderberry (Latin: Sambucus nigra) has been appreciated by folk medicine, but today, when our first aid kits are full of medicines, it has been somewhat forgotten. It is, however, a little dusted up knowledge about this plant. Black lilac blooms in April and May, it is good to prepare early for the harvest of his flowers. The fruits ripen from August to October and persist on the plant in the form of hanging fruiting.


Here you can find sweeteners – CLICK 


Elderberry – nutritional values ​​and healing properties

Elderberry edible and fruit, and flowers. In the case of the former, however, you have to be careful to collect ripe fruit. These immature negatively affect the human body – in all parts of the fresh plant, there are cyanogenic glucose, sambunigrin and sambucine, which are poisonous to humans, poisoning symptoms include weakness, headaches and dizziness, nausea, vomiting, diarrhea, pulse acceleration and breathing disorders . This does not mean, however, that elderberry must be feared or avoided from a distance, on the contrary – both flowers and fruits subjected to heat treatment (cooking, frying) lose their harmful effects. 100 grams of fresh elderberry contains about 73 calories (kcal). It is not much for the strong action of this inconspicuous plant. Black lilac and elderberry juice contains many valuable vitamins, minerals and phytonutrients – in black sugar we find vitamin C, B vitamins (B1, B2, B3, B6, vitamin H), beta carotene, iron (non-heme), potassium, phosphorus, copper. Elderberry flavonoids – quercetin, rutin, kemferol, chlorogenic acid, essential oils, tannins. They owe their violet-black color to anthocyanins – the elderberry fruits alongside chokeberry and blueberry are the largest source of these valuable flavonoids. The elderberry fruits contain a lot of dietary fiber.

The action of black elderberry is extraordinary. Folk medicine most often used its properties in various types of colds and flu. All because elderberry contains valuable oils and tannins, thanks to which the consumed plant has an expectorant, antibacterial and antiviral effect. In addition, elderberry greatly strengthens the body’s immunity and soothes cold symptoms such as runny nose. This plant is helpful especially with various types of inflammation of the upper respiratory tract. Due to the presence of numerous antioxidants, black has antioxidant properties and protects against oxidative stress.

The flowers have diuretic, diaphoretic, antipyretic, expectorant, and externally also anti-inflammatory. Infusions of flowers are used for colds, for the treatment of various types of rhinitis and inflammation of the airways and rheumatic diseases. Externally, flower infusions are washed with skin inflammation, skin blemishes and burns, rinsing the mouth and throat in case of inflammation, and washed eyes with conjunctivitis. Infusions of elderberry flowers with colds have a much stronger effect than infusions from a well-known lime tree

Calories and nutritional values ​​- elderberry

Ingredient Content in 100 g

Calories (energy value) 73 kcal / 305 kJ

0.66 g protein

Total fat 0.50 g

Carbohydrates 18.4 g

Dietary fiber 7 g

How to eat elderberry?

Lilac flowers can be incorporated into the daily diet in several ways. Above all, it is worth to bet on juice. You can prepare home-made juice without any problems, of course from ripe fruit. The fruit is boiled with enough water to cover the fruit. It is necessary to cook the fruit under cover until they release the juice, then they should be separated and wiped through a sieve. A natural sweetener can be added to the juice – eg honey or xylitol. The juice should be stored in the fridge or pasteurized in jars. You can also prepare delicious jams and marmalades from the elderberry fruit. To obtain interesting flavor compositions, mix without, for example, raspberries or blackberries. However, remember to collect only ripe elderberry fruits.

You can also dry the flowers to be able to use them all year. Of course, to dry we use a lilac growing far from the city and from the street, to be sure that the tree did not absorb harmful substances such as heavy metals. Dried flowers can be used to prepare the infusion. Elderberry infusion can be varied with various additions – it will taste great with a slice of lemon and a teaspoon of honey. In winter, the infusion can be drunk on hot, like tea, especially with a cold. In summer, you can drink a cool brew for strengthening immunity and improving well-being. It is also worth preparing a syrup from elderflower flowers. Flowers just pour boiling water and leave for several hours, then heat with sugar and lemon juice. Then you have to close the syrup in the jars and put it upside down.


You can read also: What are raspberry ketones and how do they work?


Sorbets vs ice cream – which ice cream are healthier?


They have a strong, refreshing taste! 

They are based on fruit, which is why they are an additional source of dietary fiber! 

Good quality sorbets can be treated as a portion of fruit! 

They often have more sugar than ice cream. 

Poor quality sorbet ice cream can be very watered down, with additives of artificial colors and aromas. 

They are less caloric than ice cream! 


Here you can find sweeteners – CLICK


Milk ice cream 

They last longer because they have more protein than sorbets. 

They are based on milk, which is why they are a source of saturated fatty acids. 

For their production, milk powder is often used instead of regular milk. 

They have a lot more calories than sorbets. The calorific value of milk ice cream is twice as high. 

They often have additives that increase the calorie content, eg chocolate, caramel. 

They can not be eaten by people with lactose intolerance and allergies to cow’s milk proteins. 

They are a source of calcium. 

Comparison of the nutritional value of ice cream 

See how the comparison of calorie content and nutritional value of different types of ice cream is presented. 

Raspberry sorbet (45 g knob) 

Calories 65 kcal 

Protein 0.3 g 

Fat 0 g 

Carbohydrates 14.9 g 

Orange sorbet (45 g knob) 

Calories 54 kcal 

0.4 g protein 

Fat 0.2 g 

Carbohydrates 12.2 g 

Yoghurt ice cream (45 g knob) 

Calories 94 kcal 

Protein 1.5 g 

5 g fat 

Carbohydrates 10.4 g 

Ice cream (knob 45 g) 

Calories 123 kcal 

Protein 2.2 g 

Fat, 7.4 g 

Carbohydrates 11.8 

Conclusions from the comparison 

The most calories have ice cream. 

The most sugar is in raspberry sorbet. 

The most fat is in cream ice cream. 

Which ice cream win? 

The result of SORBET! 

They win sorbets, but only those of good quality! Fruit sherbet should be made in 70-80% of fruits with a little added water and sugar. Read the composition carefully or prepare the sorbet yourself! Just freeze the blended fruit in ice cream molds. 

If you feel like ice cream, try the yoghurt ice cream, which is similar in taste but has fewer calories and saturated fats. Compose healthy ice cream desserts based on a small amount of sorbet or yoghurt ice cream with fresh fruit and nuts. 


You can read also: “Ice cold diet” – how to eat ice-creams and lose weight?


Poultry liver – calories (kcal), nutritional values

Chicken liver is a meat whose nutritional value is not often appreciated – especially when children view it.To improve the taste, they often give stewed chicken liver in a sauce or with onion and apple, but this does not convince its opponents. , because chicken liver has relatively low calories (kcal) and is rich in numerous vitamins and minerals, especially in vitamins A, B and iron, thanks to which it prevents and helps to heal, among others, anemia. What other health properties does chicken liver have?

Chicken liver is one of the giblets that are suitable for the consumption of the internal organs of animals. Chicken liver is a meat whose nutritional value is not very much appreciated – even if chicken liver is served stewed in a sauce or with onions and sweet apple. many vitamins and minerals, and hence – many healing properties.

Poultry liver – nutritional values ​​of chicken livers

Liver is one of the most nutritious foodstuffs, it is a very good source of protein, vitamin A, B vitamins and iron, chicken liver is low in calories – 100 g of raw meat provides about 120 – 140 kcal. liver is not to be eaten because it accumulates toxins from the whole organism.The liver is the body that cleanses the body of harmful compounds and then directs them to expulsion.It is not a warehouse of harmful products of metabolism.It is very important the origin of eaten liver, because only the Naturally grown animals will be a good source of nutrients and it is best to buy from local suppliers.

Chicken liver protects against anemia

Chicken liver is a great source of easily digestible iron and vitamin B12. Both of these components affect blood quality and the number of red blood cells.Food liver prevents anemia, both from iron deficiency and vitamin B12 deficiency. In the case of anemia, regular liver food it is a much better solution than taking pharmaceutic iron preparations that have a low bioavailability and can cause constipation.


Here you can read: Different faces of vitamin B12 – characteristics of individual forms


Chicken liver supports eyesight

Due to the presence of large amounts of vitamin A, liver poultry supports the work of the organ of sight.This vitamin in the liver occurs in the form of retinol, alpha – and beta-carotene, including lycopene.The deficiency of vitamin A causes dry eyes, which is not only uncomfortable, but also increases the risk of infection, too small amounts of vitamin A are associated with an inability to see after dark, blindness, etc. Providing adequate amounts of vitamin A reduces the risk of cataracts and macular degeneration, which are common problems of old age.

Liver speeds up tissue regeneration

Women planning pregnancy are advised to take folic acid to avoid fetal neural tube defects, but this is not the only role. Studies show that a low folic acid diet makes conception difficult, and eating this vitamin at a dose of at least 700 μg per day is important for There are 588 μg of folic acid in 100g of liver, so it’s a great product to supplement folic acid deficiency in the body, and vitamin B9 is also needed for men because it improves the quality of semen with zinc.


You can read also: Ensure your liver’s longevity!


Gyros and gyros salad – recipe, calories, nutritional values

Gyros and gyros salad are dishes that are very popular in Poland.Gyros salad is a special place in Polish cuisine, which is an obligatory item in the party menu. What gyros and gyros salad do you eat? How many calories (kcal) are provided by gyros and gyros salad?

Gyros and gyros salad are dishes whose nutritional value was the first to be appreciated by the Greek Gyros is a traditional Greek dish consisting of thin slices of meat baked on a vertical spit, tomatoes, onions and tzatziki sauce served with pita. layered salad, which usually consists of chicken and many vegetables – corn, paprika, Chinese cabbage and mayonnaise.

The name gyros is derived from the Greek word γύρος, which means turning. It is pronounced jiros. Rotation of meat on a spit has ancient roots and was very popular on the east coast of the Mediterranean Sea, but gyros known in its present form has been produced since the 19th century and was borrowed from the Turks, who for the first time began to serve meat in thin sliced ​​in drinking in the city of Bursa Gyros appeared outside of Greece as a result of the migration of the indigenous Greek population.He became very popular in the USA, where circa 1965 in Chicago George Apostolou opened the first restaurant serving gyros, and 9 years later – a factory producing bales of gyros meat.

Gyros and gyros salad

Gyros is a traditional dish of Greek cuisine and is prepared in the form of large bales of meat weighing 70 to 120 kg studded on a vertical spit, rotated slowly around its axis and toasted. forming thin slices with a length of a few centimeters.

If the meat is not too greasy, when you form the bale, the pieces of meat translate into pieces of fat, so that the product obtained is juicy and crunchy, Gyros in Greece is usually made from pork, in other countries gyros from chicken, mutton and The gyros meat is seasoned with a mixture of spices, usually containing salt, sweet and hot peppers, white and black pepper, parsley, garlic and Greek oregano (rigani). Some mixes include cinnamon, nutmeg, cumin, anise, fennel , coriander, allspice and sumac.

Gyros is prepared in two versions – take-away and restaurant, Gyros take-out is served in drinking – a flat, round, wheat cake that swells during baking, creating a natural stuffing pocket. Traditional meat ingredients are tomatoes, onions and tzatziki sauce. from yoghurt with 10% fat content and grated fresh cucumbers In the restaurant version on the plate there is meat served with French fries and country salad (choriatiki salata), which is called greek salad outside of Greece and may be accompanied by pita, which is more strongly baked and more crispy than this takeaway, because it does not have to be so flexible.




Gyros and gyros salad – nutritional values ​​and calories (kcal)

The average portion of gyros sandwich contains 150 g of meat, which provides approx. 220 kcal. The version of chicken gyros is less caloric, and mutton – more because the mutton has more fat in it Gyros provides about 17 g of protein and about 10 g fat, almost half of which may be saturated fat, depending on the type of meat Gyros is served in a pita bread roll, which weighs approx. 70 g and delivers about 190 calories. These are calories mainly derived from carbohydrates. 38.5 grams of carbohydrates, 6.2 grams of protein, 0.9 grams of fat and 1.8 grams of fiber are found in addition to the addition of 3 tablespoons of tzatziki sauce to a further 85 kcal, 3 g of protein, 5.7 g of fat and 5.9 g of fat g carbohydrates.The whole dish after adding vegetables provides approx. 550 kcal, 48 g carbohydrates, 20 g protein and 16 g fat.

100 g of gyros salad provides about 126 kcal, 6.7 g of protein, 8.2 g of fat, 7.4 g of carbohydrates, so one serving (200 g) provides about 252 kcal, 13.4 g of protein , 16.4 g fat and 14.8 g carbohydrates.

Do it yourself!


You can read also: White or red – which meat to choose?

Healthcare Strengthen immunity

Green beans – properties and nutritional values

Green beans, both yellow and green, are a source of vitamins and nutrients.” What properties and nutritional value does Asparagus have? How many calories? Green beans are a rich source of folic acid, so they should be consumed by pregnant women. It is an essential part of a diabetic diet, because it is not only low in calories, but also has a low glycemic index, see what other properties of green beans are

Green beans are a variety of common beans. Its properties and nutritional values ​​have already been appreciated in Central and South America, where it has been bred for over 7,000 years.

Bean green beans were imported to Europe by Spanish sailors and by the end of the 16th century it has already become a popular vegetable in France and is now grown in almost all countries of the world, mainly in Asia, such as China, Indonesia and India.


Green beans – yellow or green?

In Poland there are two varieties of green bean, which is characterized by a creamy, delicate flavor, and green, which is more pronounced in taste.

In addition, green asparagus contains more vitamin A and folic acid than yellow bean pods, which is why it is recommended for pregnant women, people with diabetes and those with iron deficiency, while the yellow asparagus is more potent in potassium and phosphorus.


Asparagus beans – anticancer properties

Green bean beans are rich in vitamin C, E and A, which in beans is mainly in the form of beta-carotene, or provitamin A.

In addition, they contain strong antioxidants – flavonoids, which help protect the body against the harmful effects of free radicals, thus delaying the aging process of the skin and reducing the risk of developing cancer.


Green beans lower cholesterol

Potassium, folic acid, antioxidants, vitamin B6, magnesium and riboflavin are effective in supporting the cardiovascular system, including lowering high blood pressure and preventing stroke.

In addition, regular consumption of beans helps reduce the level of bad cholesterol, especially triglycerides, which prevents atherosclerosis and heart attacks.


Green beans strengthens the immune system

Thanks to the vitamin C content, the Asparagus strengthens the immune system, which in the body is the first line of defense against most diseases, including cancer.

In addition, fresh beans contain agglutinin, which plays an important role in building the body’s resistance.


Green beans and diabetes

Asparagus has a low glycemic index (IG 15). The protein contained in the asparagus helps control blood sugar levels, so after eating it occurs a very slow increase in the level of sugar, and hence – you do not need large amounts of insulin to process it.

These properties are especially important in the early stages of the disease.


Green beans for slimming

Green beans in 100g contain only 31 kcal, all because it is 90% water, and it is a rich source of potassium, which increases the excretion of toxins from the body.


Zucchini – nutritional values

Zucchini (cucumbers) the younger, the tastier we can eat raw, fry zucchini flowers, prepare treats and bake cakes.Today, because of the taste and nutritional value, zucchini is on the list of 20 vegetables most willingly grown in our country. We will provide vitamins to the body by eating zucchini, choose your favorite recipe for zucchini dish.

Zucchini (in some regions called cucurbits) belongs to cucurbit vegetables, its properties and nutritional values ​​were the first to be appreciated by the inhabitants of Mexico and South America, the court comes from Poland, zucchini came from Italy, hence its name. It’s just a small pumpkin. Depending on the variety, it may be dark green, yellow or striped. The vegetable may grow up to 40 cm long, but it is best to pick zucchini before, when it is about 15-20 cm and is the most delicate.


Zucchini – nutritional values

Zucchini is a mild taste, easily digestible vegetable, it is valued for its high dietary value, it contains potassium, iron and magnesium as well as vitamin C, K, PP and B1, beta carotene, the advantage of zucchini is that heavy metals do not accumulate in it. In addition, the vegetable de-acides the body and positively affects the digestive process, therefore it is recommended for problems with hyperacidity.It is importantto know that zucchini may be one of the first vegetables given to a small child.Thanks to the high content of nutrients and easy digestion dietitians recommend it already for six months little ones.


Zucchini and slimming?

You can eat it in large quantities, because its calorific value is relatively low.In 100 g of fresh zucchini will be only 21 kcal. Zucchini is a healthy alternative to unhealthy snacks. Fries zucchini are very easy to prepare.

Cut the vegetable lengthwise into quarters, mix eggs with lemon juice, salt and pepper in one bowl, mix the parmesan, rosemary and maize porridge in a second bowl, dunk the pieces of zucchini in the egg mass, then roll them in a mixture of porridge and parmesan cheese.

Put the prepared vegetable on a baking tray and bake for about 15 minutes in the oven preheated to 200. Zucchini fries can be served as an accompaniment to dishes or as an appetizer.” The whole can be supplemented with various sauces, eg garlic or tzatziki.


Zucchini – use in the kitchen

Zucchini is suitable for frying, stewing, marinating, baking and eating raw. You can make a pie, pancakes, one-dish dish, ratatouille or cake, and even the most fussy eaters will appreciate the delicacy of courgette flowers fried in a pancake batter. It is suitable for preparing, stewing or soup.The various colors of the skin or the more pronounced taste depend on the specific variety of the same vegetable.In some regions, it is customary to divide the zucchini with a green skin and a pale yellow squash. we choose the older ones.