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Fruits and berries Root vegetables and vegetables Salads Cooking oils Fish and seafood Meat Eggs and dairy products Treats, sweet and savory Breakfast Alcohols

Fat-soluble vitamins

Vitamin A Retinol, β-carotene Karotenoidit Beta-carotene (precursor of vitamin A)Vitamin D2 (ergocalciferol), D3 (cholecalciferol)Vitamin E Tocopherols, tocotrienols Vitamin K K₁ (phylloquinone), K₂ (menaquinone)

Water-soluble vitamins (B complex + C)

Vitamin B B1 Thiamine Thiamine B2 Riboflavin Niasiiniekvivalentti NE B3 Niacin (nicotinamide, nicotinic acid)B5 Pantothenic Acid Pantothenic acid B6 Pyridoxine B9 Folate, folic acid B12 Cobalamin Choline (B-group, vitamin-like)Vitamin C Ascorbic Acid

Trace elements

Trace elements Hemirauta Fe Iron Cu Copper Zn Zinc (I) Iodine Se Selenium Cr Chrome Mn Manganese

Mineral or trace element

Minerals Ca Calcium P Phosphorus Minerals Nitrates Mineral density

Physiological compounds

Electrolytes Na Sodium K Potassium Mg Magnesium Osteocalcin Homocysteine Polyphenols Fenoliyhdisteet Flavonoids

Antioxidants and bioactive compounds

Antioksidantit Quercetin Oleocanthal Carotenoids Beta-carotene (precursor of vitamin A)Lutein Zeaxanthin Betalain Lycopene Phytoene Resveratrol Anthocyanins Pterostilbene Allicin (when not cooked)Sulfur compounds Antibacterial compounds Actinidin enzyme

Typpiyhdisteet

Typpiyhdisteet Tryptophan

Flavanols (catechins)

Hesperidin Naringin

Energy & nutrients

Energy (kJ)Calories (kcal)

Carbohydrates

Carbohydrates Organic acids

Sugars

Sugars Monosaccharides Disaccharides Glycemic index Lactose (milk sugar) 15 Galactose 32 Maltose (malt sugar) 30 Glucose (grape sugar) 70 Sucrose (cane sugar) 100 Tärkkelys Kuitu Polysakkaridi, vesiliukoinen Xylitol (birch sugar) 100 Fructose (fruit sugar) 140–175 Galactose (C6H12O6)Ribose (C5H10O5)Deoxyribose (C5H10O4)Trehalose (mushroom sugar) (C12H22O11)Caramel color E150

Protein

Protein Amino acids Creatine (compound, energy for muscles)Taurine (amino acid)

Fiber

Fiber Beneficial bacteria of the gut Gut health Prebiotics Inulin Pectin Laxative

Effects on the body

Support for the immune system Immune defence Supporting hemoglobin levels Promotes iron absorption Managing cholesterol Lowering triglycerides Increasing HDL cholesterol Reducing LDL cholesterol Anti-inflammatory Prevents the oxidation of blood cholesterol Heart and vascular health Brain health Prevention of cerebral circulation disorders, paralysis Alzheimer's Lowers the risk of blood clots Lowers the risk of stroke and heart disease Strengthens the inner lining of blood vessels May help prevent unwanted blood clotting Anti-inflammatory effects Reducing chronic inflammation Risk of arteriosclerosis Improved digestion Ca Calcium Structure and health of bones and teeth P Phosphorus Energy metabolism, bones K Potassium Fluid balance, nervous system function Sodium Fluid balance, muscle function Mg Magnesium Function of muscles and nervous system Cl Chloride Fluid balance, part of hydrochloric acid Blood pressure The body's resistance to inflammation Blood sugar management Diabetes Blood sugar and insulin sensitivity Low in calories Weight management Metabolic syndrome Metabolism Hormones Bone Ihon terveys Protecting cells from oxidative stress Formation of muscle cells Slows down cell aging Condition of the skin and mucous membranes Mucous membrane health Collagen production in the skin Collagen - Skin Connective Tissue Joints Tendons Muscles Bones Skin and tissue well-being Skin microcirculation Gives the skin a healthy color Enhancing athletic performance Enhances UV protection UV damage Sun Wounds Eye health Vision Rheumatoid arthritis Reduces inflammation and oxidative stress Liver Liver detoxification Possible cancer-preventive effect Antibacterial properties Possible effect on sleep quality Fertility Who it may not be suitable for Oat protein Sulfites Flavor Raising agents E450, E500 Coconut oil - lauric acid Palm oil - palmitic acid

Domestic food production

Finland

Food imports

Europe (especially the EU & EFTA)Kaakkois-Aasia Asia North America (USA & Canada)Caribbean region (West Indies)South America Latin America Oceania Africa & Oceania Coffee, cocoa, spices Itä-Afrikka Länsi-Afrikka South Africa Africa Coffee, cocoa, spices

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Egg cups

Egg cups: Canola oil, black pepper, parsley, salt Egg, tomato Microwave...

Eggs cooked in the microwave

Ingredients for micro-eggs: Tomato, basil Cottage cheese Extra...

Eggs made in the microwave - tomato, basil

Eggs made in the microwave - tomato, basil...

Put the eggs in the microwave!

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Avocado - cleaning out the cupboard

Avocado - cleaning out the cupboard...

Baked omelette

The egg is an excellent source of protein, containing about 6–8 grams of protein per medium-sized egg and providing all essential amino acids. Eggs...

Pancake + mango puree

Nutritional content of mango (100 g) • Energy: 67 kcal • Fat: 0.3...

Sunny day's "omelette"

Rapeseed oil, onion, carrot, paprika, black pepper, rosemary, basil Chicken, potato Egg, quark, black...

Thyme oven omelette

Seasoning with thyme is easy, as it is suitable for meat, fish and vegetarian dishes. Combine thyme with...

Almost Spanish omelet

Garlic, onions, peppers and carrot strips are lightly sautéed in olive oil or in rapeseed oil, to which black pepper and salt are added at the...

Starters

Ingredients: Onion, bell pepper, zucchini, potato, lettuce, Parmesan Spices and eggs: Black pepper, salt, extra...

Carrot cake + Courriere V.S.O.P Organic Brandy

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Carrot cake

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Mykkelöt mangon kanssa

Nutritional content of mango (100 g) • Energy: 67 kcal • Fat: 0.3...

Oat biscuits - Green currants + Cointreau

Ingredients: Oats, wheat flour, sugar, salt Rapeseed oil, Cointreau...

Oat cookies - red currants + Cointreau

Oat cookies: Oats, wheat flour, sugar, rapeseed oil, red currants, Cointreau. The taste was good. Next time...

Oat biscuits - white currants + white wine

Ingredients: Oats, wheat flour, sugar, salt Rapeseed oil, white...

Nut Pie - Black Currants + Dark Rum

Blackcurrant-nut cookies - dark rom: Mix the ingredients - oat flakes, wheat flour, sugar, nuts, frozen blackcurrants, rapeseed...

Blackcurrant-nut cookies - Cointreau

Blackcurrant-nut cookies - Cointreau: Mix the ingredients - oat flakes, wheat flour, sugar, nuts, frozen blackcurrants, rapeseed...

Blueberry pie

Blueberry Crumble Bake Ingredients: • Rolled oats • All-purpose...

Apple oat pie

Oat apple pie tastes delicious with fruits.

Apple pie

Ready shortcrust base Apple, sugar, cinnamon Apples are low in calories but high in vitamins and...

Chanterelle and onion pie

Quick chanterelle and onion pie: Frozen chanterelles and fresh spring onions are placed on a dough that...

Parsley Parmesan Pie

Asparagus-Parmesan Pie: Grated Parmesan, cottage cheese, cooked potatoes in pieces, asparagus in pieces Egg mixture - black pepper, salt, extra virgin...

Red cabbage pie

Lightly sauté garlic, onions, boiled beans, bell pepper and carrot strips in olive oil. The red cabbage and white cabbage slices have been stewed in...