EAT RED MEAT AND FISH STRENGTHEN YOUR BONES

ORTHOPEDICS AND TRAUMA SPECIALIST PROF. DR. UĞUR IŞIKLAR, INVITES EVERYONE TO BE FRIENDS WITH THE SUN, AND SAYS “PEOPLE WHO EAT PROTEIN RICH, YOGHURT, AND MILK BASED DIET HAVE STRONG BONES. MOREOVER, PEOPLE WHO DANCE AS WELL.”

This month we sought an answer to the question ‘how can we strengthen our bones’ and we were guests at Şişli Florence Nightingale’s Orthopedics and Trauma Specialist Prof. Dr. Uğur Işıklar’s beautiful house with a sea view. In addition to Bosphorous’s blue and green view, with Kilis’ warm hospitality and tasty foods added to it, there becomes a conversation that you cannot get enough of. Işıklar, inspired by his mother’s recipes prepares a heavenly meal with tomatoes, kebabs, yoghurt, bulgur, and red peppers.

We imagine that we would eat so much beautiful kebabs by being a guest at a doctor’s house from Kilis but Işıklar points out the fact that the secret to strong bones is protein and that is why he prepared a menu like this.  Just as he would prepare for a surgery, he lines up all the ingredients meticulously before he cooks. His best help in the kitchen is his wife, who is TV screen’s best-loved and respected names, Defne Sarısoy.

As I sip my cinnamon tea, Uğur Işıklar cooks on one hand, and on the other hand starts describing which foods are essential for our bone health.

What is the relationship between bone structure and nutrition? 
Actually osteoporosis is calcium’s low rate in the bones. The biggest problem is not eating certain foods especially in young age. Unfortunately in Turkey it is very common due to poor nutrition. Also, due to the fact that our body cannot get enough sun, the low rate of vitamin D, walking disorder cases are increasing.

Especially it is common during the cases of fractures, drinking bone broth… Is it correct, shall it be drunken?
Yes, it is helpful. Take in your normal foods but never take out protein, milk, and yoghurt from your life. Especially if you are a woman, there cannot be a life without yoghurt. Eat bulgur and pasta. It is not the pasta but the sauce that makes weight.  Especially in Turkey pasta with tomato sauce and yoghurt is made and it is very healthy. It is a balanced food.

Red meat is an important source of protein, but what should those who need to consume less of it do?
Of course, fish. I do not recommend farm fish, but sea fish can be consumed. Hamsi is one of the world’s most beautiful, healthy and mostly found protein. Especially it is unbelievably plentiful. Anyway, I believe that the reason people from the north are smart due to that. Red meat is not a must. Consuming white meat is also sufficient.

We talk about importance of bone health in older ages, but when should precautions be taken?
From childhood on the diet and the relationship with the sun should be kept well. We need to make sure that our kids like milk and yoghurt. There is no other way. If he/she does not eat yoghurt alone, feed them yoghurt with fruit. It is the best dessert in the world. Strawberry, peach, orange, and little bit of honey… Put these inside it and let them eat. Do not try to make them eat with spinach. Diet alone is not enough; they need to get into the habit of exercising. Because it helps with the development of the muscle mass in the body.

This Week’s Menu
Mahluta Soup
Oruk (Meatballs with bulgur)
Purlezze
Spoon Salad

MAHLUTA SOUP
Ingredients
1 drinking cup of red lentil
4 spoonful of rice
7-8 clove of garlic
1.5 lemon juice
2 tea cups olive oil
1 dessert spoon of red pepper
2 spoonful of dried mint
6 drinking cup of water
Directions:
Wash the red lentil and rice with hot water well. Pour into the 6 cups of boiling water.  Add in the salt and red pepper when lentils and rice are cooked, cook for 5 minutes and turn off the heat. In a small pan sauté the garlic with olive oil. Once garlics are brown add in the mint. Add this mixture to the soup. Add the lemon juice and stir for 2-3 times and serve when it is hot.

ORUK (MEATBALLS WITH BULGUR) 
Ingredients:
Half a kilo of semi-fatted ground lamb
3 spoonful olive oil
200 grams brown fine bulgur
3 cloves of garlic
1 large onion
1 spoonful dried mint
1 spoonful cumin
2 tea spoon black pepper
3 tea spoon red pepper
1 kabob skewer
Directions:
Grate the onion and garlics and add the salt, black pepper, cumin, red pepper and mint. Add in the washed bulgur and the lamb meat and knead well. If you will use nonfatted ground meat, add a bit more olive oil. Warm your hand, take a large meatball and cover it around the skewer giving it a köfte shape. Then take it off the skewer and set on the preheated 200 degrees oven tray and cook in the oven. You need to make sure that the meatballs do not overcook and burn. Serve it hot with strained yoghurt.

PURE LEZZE (MEATBALLS WITH EGGPLANT)
Ingredients for the sauce:
6-7 tomatoes (big and ripe)
250 gr. small onions (peeled and whole)
2 clove of garlic
Salt
Black pepper
Hot red pepper (if desired)
Half drinking cup of olive oil
Preparation of the sauce:
In a large saucepan heat the olive oil and add in the whole onions and the garlic and sauté in medium heat. Then add the peeled off  and largely sliced tomatoes, salt and the black pepper. In low heat cook until the tomatoes are cooked and the sauce becomes thick.

Ingredients for the eggplant and the meatball:
300 gr. semi-fatted ground lamb
1 small onion
1 clove of garlic
Salt
Black pepper
6 medium sized eggplant
1 cup of strained sheep yoghurt
Preparation:
Knead the ground lamb with salt, black pepper, small diced onion and garlic. Peel off the eggplants as stripes. Without cutting off the scab cut the eggplans in centimeter slices and place the meatballs you prepared in between them. Make sure the eggplants stay as a whole.  Place these on the oven tray put pieced of green pepper. Spread the tomato sauce over the eggplants and cook in 170 degree pre-heated oven for one hour.  Serve by adding strained yoghurt over it.

SPOON SALAD
Ingredients:
2 tomatoes
2 cucumbers
3 green peppers
1 red pepper
5 bunches of parsley
5 bunches of fresh mint
5 green onions
Dill
Pomegranate syrup
Olive oil
Preparation:
Cut in small cubes all the tomatoes, cucumbers, peppers, green onion, and mint. After putting them in the serving tray add the pomegranate syrup and the olive oil and serve.