Clean Monday and diet
Clean Monday marks the beginning of fasting and is based on traditional Greek cuisine recipes. Seafood, lagana, taramo salad and halva are the most popular.
Although all these foods have high nutritional value and provide our bodies with a wealth of vitamins and minerals, if we do not observe a little moderation, they can “load” us with enough calories, fat and salt. For this reason, we present some nutritional advice so that you can enjoy this day without regrets.
Seafood
Seafood contains proteins of high biological value and B vitamins, and with the right combinations, they can constitute a complete and tasty meal. Seafood also contains calcium, selenium, phosphorus, iodine and valuable omega-3 fats, which are essential for brain and heart health. Some good choices are grilled squid, grilled octopus, steamed seafood, cuttlefish with spinach and octopus or squid with short pasta.
Tip: Avoid frying seafood and prefer to eat it grilled or cooked to avoid overconsumption of fat. We also pay attention to the amount of olive oil when cooking it. Also pay attention to the quality of seafood as it is a particularly perishable food.
Lagana
Lagana is the traditional bread of Clean Monday. Sesame gives us calcium and vitamin E. However, lagana contains a lot of carbohydrates, just like classic bread, so it should be consumed in moderation. A large slice of lagana can contain 100 calories.
Tip: Prefer whole-wheat or multi-grain lagana that have been on the market in recent years and be content with one or two slices with your meal.
Taramosalata
Taramas (or roe) is the main ingredient of taramosalata and is essentially fish eggs, mainly cod or carp. Taramosalata is rich in nutrients such as vitamin D, vitamin A, zinc, phosphorus and calcium. Despite its nutrients, it is very rich in salt, so special care is recommended in its consumption by people with hypertension.
Tip: It is recommended to consume it in small quantities, about 1-2 tablespoons.
Legumes
Legumes have their place on this day and you can eat fava beans, beans, chickpeas, lentils in different cooking methods and absorb the nutrients of all these dishes.
Tip: Pay attention to the amount of olive oil when cooking them. You can also combine these foods with a source of vitamin C so that the iron in the legumes is absorbed. Also, by combining legumes with a cereal, you will be able to consume a meal with proteins of high biological value.
Halvah
Halvah cannot be missing from the table on this day. Although it is mainly consumed as a dessert, it is a very nutritious food, providing us with vitamin E, B vitamins, iron, phosphorus and antioxidants due to the sesame it contains. It can be consumed as a snack but in the amount of about one small slice as it is rich in fat and calories.
Tip: To avoid high calories, choose halvah without or with limited sugar, without chocolate or nuts that increase its caloric load. A slice is recommended after a meal or even better as an afternoon snack.
Olives
Olives are a food with great nutritional value. They contain vitamin E and monounsaturated fatty acids that contribute to heart protection. However, they should be consumed in moderation as they contain enough calories and are rich in salt.
Potatoes
If you choose to accompany your meal with potatoes, prefer baked or boiled ones and avoid french fries which will give you enough calories.
Vegetables
Vegetables should take up space on your plate this day as the fiber they contain will cause satiety, reducing your appetite for other foods that contain more calories. Pay attention to highly salted foods such as pickles and reduce the amount of salt in the preparation of the rest of the meals.
Alcohol
Alcohol is also an integral part of the Lenten table, but it is advisable not to exceed 1-2 glasses of wine, ouzo or beer.
Extra tips
- Start your day with a good breakfast.
- Consume plenty of fresh fruit, either in the form of natural juice or as a smoothie. They are a good solution for a mid-morning snack, afternoon snack or even for dessert. Another very filling and nutrient-rich option for a snack is nuts. Prefer unsalted ones and make sure to consume them in moderation, because they are rich in monounsaturated fatty acids, and therefore calories. Snacks help us to keep our stomachs full until the main meal.
- Combine Clean Monday, weather permitting, with an excursion, a hike, traditional kite flying and other activities, so that you can also include physical activity in your schedule that day.
Enjoy this day and its various customs throughout Greece without depriving yourself or going overboard at the table. After all, as we have said before, everything in moderation is fine.
Happy Lent!!!
