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The absolute must nutrient – Magnesium

Magnesium is probably the nutrient that is being supplemented the most nowdays. Why is that? Because magnesium is involved in everything!!!

And unfortunately an estimated 80% of us are actually deficient. And this is one deficit our body can’t afford.⁠ Let’s dive into the energy nutrient, mangnesium.

What does magnesium do?

Magnesium is the fourth most abundant mineral in the body and is a co-factor in 700-800 different enzymatic reactions in the body. It plays a role in regulating many biochemical processes including protein synthesis, nerve and muscle function, blood sugar control and blood pressure regulation. It’s also the reason why magnesium is implicated in many different symptoms and dozens of health condition.

  1. The anti-inflammatory benefits of magnesium help to reduce the chronic low grade inflammation that is the underlying cause of most if not all disease today. Furthermore magnesium deficiency is linked to chronic inflammation.
  2. Magnesium activates Vitamin D. Without magnesium Vitamin D is not really useful. Magnesium is needed to help in the metabolism and activation of Vitamin D so that it can be used by the body.⁠⠀
  3. Magnesium plays a role in most of our our bodily processes! About 40% of all magnesium in our body exists within our cells, while 60% is in our teeth and bones, and only less than 1% circulates in our blood.⁠⠀
  4. Increased energy: Magnesium activates the main source of cellular energy, giving you energy and motivation.⁠⠀⠀
  5. Good sleep: This mineral has a remarkable ability to calm and relax the body and mind. It also associated with increases in sleep inducing melatonin and decreases in sleep busting cortisol so that you can sleep better.⁠⠀
  6. Regularity: Magnesium will help you to stay regular when it comes to bowel movements. Getting enough of this mineral can help keep things moving so you feel your best.⁠⠀
  7. Relaxed muscles: We are overloaded on calcium intake and so our muscles feel the strain. Getting enough magnesium into the system helps keep your muscles nice and loosey goosey!⁠⠀⠀
  8. Healthy blood sugar levels: When we have adequate magnesium we also have healthy glucose and insulin metabolism. Low levels of magnesium are associated with metabolic dysfunction and insulin resistance.⁠⠀
  9. Calm mood: Stress leads to increased magnesium depletion but magnesium deficiency often leads to more stress and anxious feelings. Magnesium helps to lower cortisol and binds and activates GABA which is essential for feeling calm.⁠⠀⠀
  10. Magnesium is essential for the production of thyroid hormone as well as it helps to convert the less active T4 thyroid hormone to the more active T3. It’s also anti-inflammatory which helps to quiet the autoimmune inflammation that underlies most thyroid disease.⁠⠀
  11. Magnesium plays a key role in DNA repair. Magnesium is a cofactor in literally hundreds of enzymatic reactions including those involved in DNA metabolism, replication, repair and protection of DNA from oxidative damage!
Keto diet food ingredients

Magnesium Deficiency

Magnesium deficiency can result in numerous issues that include headaches, dizziness, confusion, muscle aches & pain, cardiac arrhythmias, GI disturbances, nausea, vomiting, diarrhea, tingling of hands, numbness, anxiety, nervousness!

  • Soils :Magnesium has been farmed out of our soils without being replaced so there is less magnesium now found in our foods due to modern farming practices, getting enough magnesium from our diet alone can be difficult.⁠⠀
  • Sugar : For every molecule of sugar , it takes 54 molecules of magensium for your body to process it! It’s time to ditch the sugar!⁠⠀⁠⁠
  • Stress: Excess sympathetic activity will reduce stomach acid and we end up with poor absorption⠀⁠⠀⁠⁠
  • Anti-nutrients such as tannins and phytic acid (seeds, grains and legumes) in food bind to magnesium, preventing its absorption.⁠⁠⠀⁠⁠
  • Poor absorption due to being celiac, inflammation, and low stomach acid⁠
  • Calcium depletes magnesium in the body and most of us get too much calcium. It’s important to remember we need adequate amounts of magnesium to properly absorb, metabolize and distribute calcium.⁠⁠⠀
  • Poor diet. Processed foods don’t contain much magnesium⁠⠀⁠⠀⁠⁠⠀⁠⁠
  • Little consumption of magnesium rich foods.
  • Medications. Magnesium depleting drugs include PPIs (acid blockers), Diuretics, ACE inhibitors, Antibiotics and Chemotherapy⁠
  • Fluoridated water; this is a big one as fluoride binds to magnesium reducing absorption
  • Magnesium levels will also be decreased by excess alcohol, coffee, salt and profuse sweating⁠⠀⁠⠀

How do we get enough magnesium?

The RDA is pretty clear and well researched. The RDA for adult men is 400 milligrams per day (mg/d) and for adult women it is 310 mg/d. As with most vitamins and minerals, the RDA is making sure to have a stable level but perhaps more magnesium has benefecial effects.

⠀Considering the KetOntrack approach to health the below foods are the best magnesium rich foods.

  • Leafy greens (kale, collard greens, turnip greens and mustard greens) are loaded with magnesium. Plus these greens help protect your cells from damage.⁠⠀⠀
  • Seeds (pumpkin, flax and chia) contain high amounts of magnesium. Plus they’re high in fibre!⁠⠀⠀
  • Avocados are a tasty source of magnesium with 1 medium one providing 58mg of magnesium. Plus they have heart-healthy fats, are high in fibre and help to fight inflammation!⁠⠀⠀
  • Dark chocolate (85% or more). 1 ounce of chocolate provides 64mg of magnesium. Plus its loaded with beneficial antioxidants.⁠⠀⠀
  • Nuts (almonds, cashews and Brazil nuts) are particularly high in magnesium and they’re a great source of fibre and help fight inflammation! ⁠⠀
  • Fatty Fish (salmon, mackerel, and halibut) provide a great source of magnesium, are a great source of protein and have high amounts of Omega 3 Essential Fatty acids!

If you are interested in specific guidelines here are some!

  • 100 grams of seaweeds will give your the reccomented amount.
  • 100 grams of pumpkin or squash seeds.
  • 100 grams of rice.
  • 200 grams of peanuts, peanut butter, sesame seeds and sesame products (Tahini), flax, chia seeds, almonds.
  • 400 grams of cod, salmon
  • 400 grams of various beans and nuts: fava, white, kidney, walnuts, macademia
  • Going further down the nutritional density we find cheese, spinash, beet greens, chickpeas, lentils, beef and most vegetables.
  • It is quite important to mention about spices. The more spices you use the more magnesium they will add to your diet.

Other options are

  • Legumes (lentils, beans, chickpeas, soybeans) are rich in magnesium and can be a major source of protein for vegetarians/vegans.⁠⠀⠀
  • Bananas are known for their potassium content but they’re also a great source of magnesium. Ripe bananas are higher in sugar so may not be suitable for people with diabetes.⁠⠀⠀
  • Grains (buckwheat and quinoa) are excellent sources of magnesium & have been shown to reduce inflammation! Better yet, they’re gluten free!⁠⠀⠀
  • Tofu is also a magnesium rich food & also known as a phytoestrogen. Furthermore, its a great protein source for vegetarians/vegans.⁠

Supplements

During magnesium deficiency the body will pull Magnesium from bone and muscle to maintain normal blood levels. Even though magnesium might be at the normal range in the blood, there can be a significant depletion. It is quite important to keep replenishing magnesium and that is why so many people reach out to supplements to cover their magnesium needs.

  • Assessing magnesium levels is difficult because most magnesium is inside cells or bones. The most commonly used method for assessing magnesium status is measurement of serum magnesium concentration.
  • Magnesium deficiency is uncommon because the kidneys limit excretion of this mineral. However, low intakes for a prongled periods of time, chronic alcoholism, can lead to deficiency.
  • Sugar depletes the body of B6, responsible for magnesium absorption.
  • Our food supply is lower in magnesium due to refinement and soil depletion so our daily intake is a lot higher than the RDA.

There are many magnesium supplements and I would suggest using epsom salth baths. I have personally used them with quite good effects especially as a relaxation mechanism before sleep. Most popular format is citrate, but the best form is probably L-Threonate.

Key Takeaways

  • Due to magnesium’s vital intracellular work, it becomes a crucial mineral to our overall physical and emotional health and well being. Actually, there’s hardly an organ or system that does not rely on magnesium to function optimally.⁠⠀
  • Magnesium is needed to support protein synthesis and energy use, which in turn supports everything in the body.
  • It helps keeping energy levels-up and be relaxed.
  • It prevents muscle tension, cramping, and irregular heartbeats.
  • It supports calcium with buiding healthy bones and teeth.
  • The best sources are nuts and seeds.
  • When suppleementing take magnesium with calcium together.

Further Reading




Cee Kay´s eighth and ninth week with KetOntrack

Being nutritionally completely on the keto
path, I survived x-mas and new years with just a 1.5 kilo weight gain and two
cheat days. I´m proud that with this I can go back on track in no time. I am
now on a regular 5 days a week 16/8 and two days a week 20/4 intermittent fasting
schedule. Whereby I eat 2-3 meals on 16/8 days and max 2 meals on 20/4 days.
This all works out fine for me.

I´ve got the results of my blood tests and
they were, as expected, very good. My doc was asking me, why I was testing the
blood in the first place, as it was super great results. This is very good news
and underlines the health benefits achieved through KetOntrack.

Whilst week 7 was initiating a deeper focus
on sleep patterns, I have been struggling to achieve a deeper sleep. I needed
to figure out that my sleep tracker wasn´t giving good results, but with some
configuration tweaks, it is now much more accurate. Having less screen time is
a bit of a challenge, but I was able to cut down the screen time by 1-2 hours,
before going to sleep. My target of 50% deep sleep time is still far away, but
I´m now on 30% increased deep sleep patterns, which is a big improvement
already. I am more often getting 7-8 hours of sleep. I´m working on
continuously increasing sleep quality and for now it works ok. I have also
found that taking CBD oil before going to bed and additional supplements like
magnesium and calcium, is supporting my nights regeneration and generally
quality of sleep. Now CBD oil deserves an article of it´s own, but in short:
It´s cannabinidol, the soothing and pain killing component of hemp, which is
not just a pain killer as it is as well supporting a balanced immune system, and
here helps to improve sleeping patterns.

I am close to complete my physiotherapy, and
am consistently picking up on activities, as blockades and pain is fading out
and my body feels strengthened. I found a nice program online for improving the
body balance and I will be trying a 30-day program to see if it works. I´ll
post on my experience on this one.

My three key takeaways in week 8&9:

  1. Sleep patterns need much more time to adapt, compared to the nutritional habit changes.
  2. Fixing your sleep tracker, helps in getting correct results 😉
  3. Some supplements enable better sleep quality.

In Week 10 I will focus on fitness and
relaxation, but most important on the new year’s resolution, where I want to
fast at least 48 hours, for detoxing and continuation of my keto diet, after
the holiday season is over. I´m now going twice a week to the sauna, which
really helps establishing a good biorhythm. Other than that, I am eager to pick
up on fitness again and strengthen my body balance.

Cheers,

Cee Kay.




The wrong way to do keto

The wrong way to do keto

Recently there has been a lot of bad publicity around keto, and I believe it is important to address it. Is there a wrong way to implement a keto diet?

The Keto definition

The Keto diet is defined by bringing the body in a state of burning fat for energy instead of glucose (carbs). In this process the body (and specifically the liver) is producing ketones as a result of burning fatty-acids. This can be achieved in two ways

  • By eating a diet high in fat (70-80%) but most importantly keep the carbs as low as possible. Hence another definition of a keto diet could be “The absence of carbs”.
  • By fasting for an extended period of time at which the body is using it’s own fat for energy.

 

Why follow a keto lifestyle?

Why should you cut out carbs in the first place and replace with fat? A fair question, since most of the population has various carbohydrates as the basis of their diet. The type of carbs can vary a lot from bread, pasta, cereals, rice to beans, legumes, fruit etc.

From my perspective, the main case against carbs, as already discussed in other posts, is the Over-processing of wheat compared to how it was used in the past, removing most if not all fiber and nutrients. This results:

  • In simple digestable sugars, with empty calories and a big spike in insulin which leads to energy crashes, cognitive unclarity and eventually to insulin resistance and potentially many other serious problems such as diabetes.
  • In over-eating since most refined carbs provide very low satiety scale.

By replacing carbs with fat, the attempt is to keep insulin and blood sugars low and stable throughout the day. This can be easily achieved since fatty foods have minimal impact on insulin and are a lot more satiating and nutrient dense, even at small quantities. (1 gram of fat gives 9 calories compared to 4 of carbs). Eating predominantly fat, will also result in the body producing ketones which is a stable and efficient type of energy.

But isn’t fat bad for the health?

To be able to give an answer you need to go few decades back. Back to the time that most families used lard on a daily basis. Until 1958 when the Ancel Keys hypothesis correlated heart attacks with eating saturated fat. This was accepted by all major US health association and from that point on, fat has been religiously removed from most diets. The catch here is that the hypothesis is said to have been based on tampered data.

https://www.youtube.com/watch?v=5S6-v37nOtY

It is also quite interesting to consider the type of food that most of our ancestors were thriving on. Our ancestors were primarily hunters and gatherers. They were mostly hunting and when they had a catch they eat all parts of the animal, and when they were gathering this was seasonal fruit and nuts. It is now being established through various research studies that low-cholesterol diets lead to more heart-attacks than high-fat diets.

 

Is there then a problem with fat?

  1. As a long as you avoid trans fat being hydrogenated vegetable oils such as canola, soybean or corn oils, which are extensively used in many fast-foods, sweets and processed food, then the simple answer is no.
  2. And let me re-iterate again! Avoid every possible processed food and even sources that have been grown in non-natural conditions. Eating fatty grass-fed beef from a cow that grew free in the fields, is not the same as eating from a cow that never saw the sun, ate grain to grow fast and got regularly injected. We are what we eat! Look for natural sources of fat like fish, grass-fed meat, pasture-raised eggs, extra-virgin olive oil and nuts, which are full with essential fatty-acids. Where “essential” means that the body can not make these nutrients by itself and hence they need to come from the diet. 
  3. Look for O3 sources giving DHA, EPA, ALA which are required for a healthy brain, heart, cell membranes and many others.
  4. In the same way avoid over-eating “healthy” fat bombs. Too much keto friendly flours , keto friendly sweeteners, heavy milk, etc have low nutritional value and one can very easily end-up over-eating them. You will also end-up eating too much of O6 fatty acids (linoleic acid) which is not beneficial in large amounts. Additionally sweeteners will keep the sensetion of sweetness in your food and your sweet tooth, so best avoid them all together.

Key Takeaway

  • A keto diet can help in controlling insulin levels and with blood sugar regulation.
  • A keto diet should be based on natural and organic sources of food.
  • Independent of the diet you are following avoid processed foods at all cost!
  • Keep fat-bomb sweets only for exceptions

 

Further reading

  • https://health.usnews.com/best-diet/best-diets-overall/
  • https://ketontrack.com/6-reasons-to-reduce-refined-carbs-a/
  • https://ketontrack.com/6-reasons-to-reduce-refined-carbs-b/
  • https://ketontrack.com/why-follow-a-keto-diet/



MCT Oil as a catalyst to get back ontrack into ketosis

I have been reading a lot about ketosis and how to maintain a good metabolism, especially since intermittent / interval fasting could lead to an adapted fasting mode of my metabolism I stumbled across MCT oil, my first bio-hacking experience (ok besides starting the KetOntrack program in the first place).

Some facts

  • MCT Oil is an abbreviation of medium-chain triglyceride oil, which contains medium-length chains of fats called triglycerides. Due to their short atomic carbon length, MCTs are easier digested and processed by your body.
  • MCT oil can be extracted from coconut oil as well as palm oil.

MCT oil benefits

You can use MCT oil as a supplement to add to your salad & dressing or to your smoothie as well as the “famous” bulletproof coffee. I personally tried bulletproof coffee, and I must say it really works great for me, but more to that later.

a) It supports weight loss by

  • increasing the release peptide YY and leptin hormones that promote the feeling of food saturation in the body.
  • having about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as nuts, avocados and olive oil.
  • being used as an instant boost of energy, as it follows a different metabolic pathway.
  • being converted into ketones, when you are in ketosis. If you’re following a ketogenic diet, taking MCT oil can be a catalyst in staying in ketosis.
  • supporting your gut environment, which is very important when it comes to your weight. MCT oil can support a good natural balance of your gut environment.

b) It provides an energy boost that can fuel your brain

  • MCT oil has been identified as a great fuel to your metabolism, since your body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons atoms in their fatty acid chains.
  • They re processed directly from the liver and are independent of the bile broken down compared to longer-chain fats.
  • In the same way they can pass through your blood-brain barrier, making them a convenient source of energy for your brain cells.

c) It reduces lactate buildup when exercising

  • When exercising your lactate levels rise, which can cause sour muscles. MCTs may help reduce lactate buildup. It was discovered that athletes which supplemented about 1.5 teaspoons of MCTs with food before cycling, had lower lactate levels and found it easier to exercise.

d) It may influence cholesterol levels and heart risk

  • It was found that MCT oil has an effect on the production of heart-protective HDL or ‘good’ cholesterol and significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk of heart disease.

How much is recommended?

  • Continuous high doses of MCT could lead to an increased the amount of fat stored in your liver. MCTs are considered safe, when taken in small doses, at around 15ml per day.

My Experience

I have tried bullet proof coffee when breaking my daily fast. I usually have a strong coffee espresso size with a teaspoon of butter and a teaspoon of MCT, mixed with some sugar free almond milk. This seems to boost me into ketosis with an increased metabolism, especially when risking to get into a fasting adapted metabolism, due to increased intermittent fasting intervals, where I can only have one or two meals per day.

When having consumed MCT Oil I can literally feel it, whereby my temperature rises and I have an instant boost on activity levels and my metabolism. But as stated above, I believe it shouldn´t be a day to day consumption, but more a catalyst on an occasional basis, to get you back on track. I think at the end it is always better to adapt your diet and hence daily food intake where your body has all it needs to produce ketones naturally and at the same time have a rich and balanced nutritional intake.

Key Takeaways

  • MCT oil can increase fat burning and reduce the need for carbs during exercise.
  • MCT oil can support weight loss by increasing fullness, fat loss, ketone production, good metabolic rate by burning energy as well as improving your gut environment.
  • MCT oil is easily absorbed and transported through your body. It can be an instant source of energy as well as converted into ketones to fuel your brain.
  • MCT oil should make up about 5% of your total calorie intake. When supplementing MCT oil in your diet, you should consume it as part of your total amount of fat intake.

I will provide more insights as I use MCT Oil and measure it´s impact on my diet, the daily energy and ketone levels and post additional insights as soon as obtained.

Let me know if you liked the post.

Cheers,
Cee Kay.




Mental Strength with Autogenic Training

A Latin saying ‘mens sana in corpore sano’ translating to ‘a healthy mind in a healthy body’, is something that is undoubtedly important in the way that I´m approaching life, as well as the KetOntrack program.

I actually think that this translates vice versa. A healthy body helps establishing a healthy mind, where I noticed that in a lot of diets, people (including myself) are afraid of cutting sugar and carbs, whereby the effects believed to happen, are, that the mind demands sugar in order to function properly. Ok, by now I know this is big bullshit, but it is just an example of how our mind is able to control the body, as well as the body, and it´s pancreatic insulin, dictates the mind not to stop satisfying it´s demand.

Having practiced autogenic training for 33 years now, I am discovering that it can be very efficient in maintaining focus and even further, help in establishing a subconscious positive attitude, especially in enforcing an autosuggestion towards goals to be achieved, similar to Neuro-linguistic programming (NLP). Read further: http://nlpwiki.org/wiki and https://en.wikipedia.org/wiki/Autogenic_training

Some interesting books you might want to have a look into in regards to using NLP to support your habitual change: NLP Practise & Hacking you.

I think which method is used to relax your mind and establish a certain focus around the goals we want to achieve with the KetOntrack program is less important, it can be Tai Chi, any form of meditation, potentially even praying. What I want to focus on in this article is autogenic training via fantasy travels, which has helped me in establishing a very efficient way in practicing it.

At first, I would suggest you get a fantasy travel to listen to, as it will be an easy introduction to advance in autogenic training. For example: On Spotify

To start, it is important that you really relax your body and all your muscles, you can sit on a chair, or couch, or pretty much any position that is comfortable. You can sit in the so-called tripod position, where you sit relaxed, the legs straight to the ground on your heels, the head dropped relaxed towards the chest and the hands, palm upwards, resting on the thighs, completely relaxing the arms.

Important
is that you really relax your muscles. You can say to yourself, my left arm is
heavy, repeating three times, you will feel it is really becoming heavy as it
relaxes, continue to say it as often as you like and feel the difference of the
left arm, compared to the right arm. Once you feel it is heavier than the right
arm, continue with the right arm. Do the same for both legs and finally, say to
yourself, my whole body is heavy, until you have reached a state of full
relaxation.

Breathe
deeply and calmly and try to think about nothing. Now knowing that it is close
to impossible to completely shut off your brain and think about literally
nothing, I have some tricks, but the fantasy travel will cover that usually.
(My approach is where I imagine that I am on a green grass open space with all
the thoughts flying around, which I lock away in a box and leave the box aside
for the moment).

I´d suggest
then to find a good fantasy travel, like the one suggested above, to continue
in this journey. This should be something you can individually relate to, and
there are loads of such fantasy travels on the internet.  Of course, over time you will be able to come
up with your own story and even be very efficient building a routine in varying
it.

My key take way is that when you are in an auto suggestive state, via autogenic training you will be able to teach your subconsciousness the fundamentals you would like to focus on. You can formulate them in a positive way, i.e. My body works perfectly fine without sugar intake, I´m focused on my KetOntrack targets and will achieve them at ease, my mind and body are prepared to adopt a healthier lifestyle, I will be able to increase and perform on the fitness targets I have set for myself, just to name a few in context of KetOntrack.com.

I have
found, after years of practice, that I can do an autogenic relaxation cycle in
a couple of minutes, at most 5 minutes, which helps tremendously to exercise it
on a day to day basis and helps in pretty much any daily situation to re-focus
and align perspective again.

Of course,
you should enjoy all good things that get your balance between mind and body
established, such as a visit to a Spa or Sauna, long walks in a silent forest
(Bathing in the Woods) or at the beach on the ocean. Autogenic training is just
one of them. I personally think it is important on a daily basis to work on
mental strength, regardless the method, to provide more possibilities to
achieve your personal and professional goals.

Let me know
if you find this article helpful and which method is helping you most to relax
and refocus your mind.

Cheers,

Cee Kay.




A must have soup – Mageiritsa

Greek Magiritsa soup

We have discussed plenty of times on the unique benefits of liver and I will repeat it. You need to integrate into your lifestyle eating a nose to tail diet! And there is no tastier way to do it than a Greek favorite “Magiritsa”.

Magiritsa is a dish that is mostly served before Easter and to break the 40-days no-meat fast. Which makes total sense with all the nutrients packed in liver and the rest of the organ meats. Unfortunately liver is not on most people’s favourite list but with this recipe you will totally get hooked! It certainly has hooked me, to the point I have it almost every week!

  • 200 gr of beef liver cut in pieces.
  • 200 gr of beef (or chicken heart cut in pieces)
  • 1 lt of chicken broth
  • 1 onion
  • 100 gr of lettuce
  • 2-3 fresh onions
  • 60 gr of dill
  • Olive oil
  • Salt (pepper)
  • 2 eggs
  • Juice and zest for 1 lemon
  1. Apart from chopping the ingredients there is no preparation required.
  2. It would be good to have prepared some chicken broth from boiling water with chicken bones and a couple of bay leaves. In either case water will also do.
  3. Cook one onion / garlic with some olive oil at moderate heat.
  4. Optionally add some white wine and cook until it evaporates.
  5. Add the chicken broth and bring it to boil.
  6. Add salt and pepper to taste
  7. Add the hearts and let cook for a few minutes
  8. Add the liver
  9. Let the soup cook for 10 minutes at low temperature.
  10. Add fresh onions and dill and the lettuce and some olive oil .
  11. Add the egg-lemon sauce into the soup and simmer in very low heat for a minute.
  12. For the egg-lemon sauce
  13. Add in a bowl the lemon juice, zest, 2 eggs, and some salt / pepper. Mix.
  14. Then slowly add little-by-little some of the boiling broth from the soup. Mix all the time to slowly cook the eggs.
  15. Pour the bowl back into the soup.
  • Feel free to add some chicken pieces as well.
  • For those that are not fond of the beef liver(and smell) you can use chicken livers. The benefits are similar and the taste more refined.
  • Adding hearts besides the nutritional benefits, and nice taste will also give a different texture to your soup. Always use them!
  • Keep the lettuce crunchy by not over cooking for a better result. 1-2 minutes is just enough to keep the crunchy texture.
  • The egg-lemon sauce will give a great taste to your soup and make it more dense. It is used in many soups in the Greek cuisine. In order to avoid the eggs turning into an omelette ensure you mix into the soupe into a low heat.
Soups