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Peyman Bahçeden Raw

Dried Nuts &
Fruits

Almonds

Cashews

Cranberry

Dates

Dried Apricots

Figs

Hazelnut

Prunes

Raisins

Sour Cherries

Sun Dried Apricots

Walnuts

Almonds

An ideal alternative healthy snack with a high content of vitamin E and satiating effect, almonds reinforce the regular cardiovascular health functions. 1 serving (30 grams) of almonds contains 161 calories and 2.5 grams of digestible fiber and covers 37% of the daily requirement for vitamin E.

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Cashews

Cashews are a healthy and delicious snack alternative thanks to their rich vitamin and mineral content. Despite having one of the lowest content of fiber among nuts, cashew nuts are rich in vitamins, minerals and antioxidants. In addition to vitamins E, K and B6, they include minerals such as copper, phosphorus, zinc, magnesium, iron and selenium which are essential for maintaining proper bodily functions.

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Cranberry

Cranberries are a healthy snack alternative. Cranberries reinforce regular cardiovascular functions. Cranberries are rarely eaten raw due to their sharp and tangy flavor. In fact, these berries are usually sweetened and consumed as part of a juice mix with juice from other fruits.

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Dates

Dates are a healthy snack option. Dates are very rich in calories and fiber. 100 grams of dates contain 7 grams of fiber. This high fiber content reinforces blood glucose and the normal function of the digestive system. In its dried form, its caloric content is higher than most fresh fruits.

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Dried Apricots

Thanks to their rich fiber content, dried apricots contribute to the health of the digestive system and reinforce the regular function of the digestive system. Dried apricots contain more fiber than fresh apricots. 30 grams of dried apricots include 2.4 grams of fiber; greatly contributing to the digestive system. Apricots are rich in many plant-based antioxidants.

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Figs

Thanks to their high calcium content, figs reinforce regular bone health. They are a great source of calcium that contributes to the prevention of osteoporosis; with 45 mg of calcium in 30 grams. High in fiber, figs are both delicious and nutritious.

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Hazelnut

A daily serving (30 grams) of hazelnuts reinforces regular cardiovascular functions. Hazelnuts have a high content of fiber and protein. 1 (30 grams) or 2 daily servings of hazelnuts support improvements in cellular and cardiac health indicators.

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Prunes

Prunes are a nutritious fruit. They are a good source of vitamins, minerals, fiber and antioxidants. Thanks to their rich fiber content, prunes reinforce the regular function of the digestive system. Their fiber and sorbitol content contributes to intestinal health. It's recommended to limit intake at 44-87 grams a day. Prunes contain many vitamins and minerals, as well as fiber and antioxidants that can contribute to reducing the risk for many chronic diseases.

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Raisins

An excellent choice that helps to regain the energy used in sports, contributes to restoration of the body after sports and activities thanks to its rich fiber content and aids in increasing sports performance. One serving (30 grams) of raisins contains 85 calories of energy, potassium and iron. Raisins are like natural sugar, so portion management is important!

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Sour Cherries

Sour cherries help maintain the regular cardiac health thanks to its rich fiber content. Sour cherries have a high content of vitamin A. Red fruit such as sour cherries are rich in antioxidants, essential for the immune system and help in the rapid recovery of wounds.

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Sun Dried Apricots

Thanks to their rich fiber content, dried apricots contribute to health of the digestive system and contain 2.4 grams of fiber in 30 grams. Fiber is like the broom of the body; it rids the body of toxic substances and helps bowel movements. Rich in many plant-based antioxidants, apricots are an ideal source for vitamin A and a good source for vitamin C, copper and dietary fiber.

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Walnuts

Walnuts reinforce cardiovascular health thanks to its high content of omega-3. In comparison to other nuts, walnuts have a higher content of plant-based omega-3, antioxidants, iron and fiber. One serving (30 grams) of walnuts covers the body's daily requirement of omega-3. Walnuts have a higher content of oxidant activity than any other nuts. Walnuts act as a good antioxidant that can help to mitigate the damages of LDL, otherwise known as bad cholesterol.

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Peyman Bahçeden

Peyman Bahçeden Raw Almonds

Peyman Bahçeden Raw Hazelnuts

Peyman Bahçeden Walnuts

Peyman Bahçeden Dried Figs

Peyman Bahçeden Cranberries

Peyman Bahçeden Dried Mulberries

Peyman Bahçeden Prunes

Peyman Bahçeden Sun Dried Apricots

Peyman Bahçeden Raw Pumpkin Seed Kernels

Peyman Bahçeden Raw Cashew Nuts

Peyman Bahçeden Dried Apricots

Peyman Bahçeden Raisins

Peyman Bahçeden Dates

Healthy and Delicious Peyman Recipes with Nutritionist Prof. Dr. Murat Baş

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Poached Eggs with Vegetables

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Goat Cheese and Peyman Walnuts with Sweet Potatoes

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Bulgur Pilaf with Peyman Dried Nuts and Fruits

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Peyman Bahçeden Mix

Peyman Bahçeden Raw Mix Nuts

To Watch Peyman's Forces

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Peyman Bahçeden Hazelnut Bar

Peyman Bahçeden Pistachio Bar

Peyman Bahçeden Peanut Bar

What To Eat?

Homemade Granola

This crispy granola is filled with delicious nuts. With homemade granola, you know what goes inside as well as lower the amount of sugar used. The mix of raw almonds, raw hazelnuts, pumpkin seeds and pistachios reinforce cardiovascular health thanks to the healthy fats they contain. They also help maintain satiety, assisting weight management. Dried fruits are good resources of minerals and fiber. Using this granola recipe, you can help reinforce growth of healthy gut bacteria.

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Peyman Bahçeden

Healthy and Delicious Peyman Recipes with Nutritionist Prof. Dr. Murat Baş

Peyman Bahçeden Mix

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Homemade Granola

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Dried Nuts &
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