Dyt. Ece Sarıtoprak
In today's world, people's interest and curiosity about different cultures, the increasing importance of healthy eating, and the desire to access natural foods have led to a growing demand for regional cuisines.
When you think of the Aegean Region, the first thing that comes to mind is its unique greens. In Turkey, there are numerous types of greens that are considered as vegetables. In Aegean cuisine, various greens are found, such as arugula, purslane, wild radish, purslane, chervil, fennel, nettle, endive, asparagus, sea purslane, swine cress, mustard greens, poppy greens, and wild vine leaves. In this article, we will talk about a few of the rich and microbiota-friendly greens commonly used around the Aegean Region.
Arugula
Traditionally known for its health benefits, arugula is a type of green that is often consumed raw in salads. It is rich in vitamin C, phosphorus, and potassium, and it has a high antioxidant content.
Purslane
Belonging to the Brassicaceae family, purslane is another green that is added to salads in its raw form, much like arugula. It has anti-inflammatory properties and is rich in vitamins A, C, and K, as well as having antioxidant, neuroinflammatory, and antidiabetic activities.
Wild Radish Greens
Among the most commonly consumed wild plants in the Aegean Region, wild radish greens are a part of the Brassicaceae family. Rich in vitamin C, potassium, and folic acid, they are often enjoyed by boiling and adding a mixture of olive oil, lemon, and salt. They can also be mixed with other greens and sautéed.
Purslane
Purslane is a type of green that is either sautéed in olive oil or its leaves are added to salads. It can also be used in soups or mixed with yogurt. Apart from its numerous benefits, it contains various minerals such as iron, phosphorus, calcium, and potassium, along with high antioxidant vitamins A and C. Its fiber content supports gut health, particularly beneficial for reducing inflammation and aiding in wound healing in the intestines. Additionally, it's a healing powerhouse due to its omega-3 content.
Chervil
After root vegetables of the Brassicaceae family are removed from the soil, the growing part of the roots that remains in the ground is chervil, which is rich in vitamin C. It is often boiled and consumed after being mixed with olive oil, lemon, and salt.
Fennel
Fennel is a relaxing type of herb that has a mild anise fragrance when raw. It can be found in various recipes, including soups, meat dishes, and appetizers.
Nettle
Nettle is a green with a high content of vitamins and minerals, exhibiting antioxidant and antimicrobial properties. It is known to be beneficial for various illnesses. As a member of the Urticaceae family, it can cause itching upon contact, so it must be carefully cleaned before use. It is used in soups and pastries, and it can also be consumed as herbal tea.
Endive
Also known as chicory, this plant belonging to the Asteraceae family is considered a medicinal herb. It is beneficial for digestive system diseases. It is consumed as herbal tea, sautéed, or added to salads.
Asparagus
Asparagus has a positive effect on gut health and can be used to alleviate constipation due to its high fiber content. It can also have a diuretic effect. It complements protein-rich meals when grilled or steamed.
Sea Purslane
Known as sea moss, it is a mineral-rich green that is a powerful source of iodine, supporting the body's detoxification process. It is believed to optimize thyroid hormones. Adding it to diets increases fiber consumption, thus supporting gut health. It can be consumed raw or boiled in salads or appetizers.
Swine Cress
Also known as milk thistle, it has antibacterial, antifungal, and antitumor properties. In addition to its effects on gastrointestinal health, it is protective for the liver and gallbladder. A particularly famous dish using swine cress is lamb stew.
The Aegean Region also holds a significant place in olive and olive oil production, making the consumption of Aegean-specific greens often accompanied by olive oil known for its high polyphenol content. These greens are consumed using various cooking techniques, such as raw in salads, boiled, sautéed with olive oil, and cooked by mixing with various sauces. These methods are considered healthy, and the Aegean cuisine is known to have health-supporting effects in this regard.
When you nourish your microbiota with these beneficial greens, you can benefit from their protective effects against diseases. You can comfortably purchase these greens from your local farmers' markets, where organic farmers produce them, and enjoy them without worry.
The importance of medicinal plants for human health, as mentioned by Paracelsus, a founding figure of modern medicine, is emphasized by his words: "There is no disease that has no remedy; it is to be found in the meadows and forests."
