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Greek wheat berry memorial food - Koliva

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

Greek wheat berry memorial food - Koliva

Method

  • Add the wheat into a bowl and fill it with water. Let the wheat soak for 8-10 hours. Discard the wheat berries that rise to the surface!
  • Drain and boil in a pot with water, for 30-40 minutes.
  • Leave the wheat in the colander, for 1 hour, to remove the excess moisture and cool well.
  • Spread tea towels onto baking pans and place the wheat on them. Cover with more towels and allow 3-4 hours for the towels to absorb the whole moisture.
  • Transfer the wheat to a bowl, add the icing sugar, and mix.
  • In a blender add the sesame seeds, the almonds, the walnuts, and process until they are finely ground. Add the mixture to the bowl.
  • Add the cinnamon, the cloves, the dried breadcrumbs, the raisins, the parsley finely chopped, the pomegranate, and mix.
  • Place a frying pan over low heat and add the flour. Sauté for 2-3 minutes. Remove and add it to the bowl.
  • Mix and serve.
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Nutritional
Chart

Nutrition information per portion

201
Calories (kcal)
10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

8.8
Total Fat (g)
13 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.0
Saturated Fat (g)
5 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

24.0
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

15.0
Sugars (g)
17 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

4.7
Protein (g)
9 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.3
Fibre (g)
13 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.03
Sodium (g)
1 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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