Bonito Pan (salting) Recipe

Benefits of Ingredients in Bonito Pan

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• Bonito: Bonito is a nutritious fish rich in Omega-3 fatty acids. These fats support heart and brain health, reducing inflammation. It's also a source of high-quality protein, Vitamin D, and B12. It pairs wonderfully with fresh onions, lemon, garlic, arugula, and olive oil. Suitable for baking, grilling, or pan-frying.
• Red Onion: Red onion, rich in potent antioxidants like quercetin and anthocyanins, supports cardiovascular health and reduces inflammation. Its chromium and sulfur compounds may aid blood sugar balance, while prebiotic fiber nourishes gut flora. It adds a refreshing, pungent note to salads, sandwiches, grilled meats, and dishes like tacos.
• Salt: Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
• Sunflower Oil: Sunflower oil is a rich source of Vitamin E, a powerful antioxidant that protects cells against free radical damage. Its unsaturated fatty acid profile can support heart health and help lower bad cholesterol. It is widely preferred in the kitchen for frying, salad dressings, and baked goods.
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  Flour: Flour is a fundamental foodstuff obtained by grinding grains. It provides our body with a long-lasting energy source, especially through complex carbohydrates. Varieties like whole wheat flour, thanks to their high fiber content, support digestive health, provide a feeling of fullness, and help stabilize blood sugar levels. It also contains essential B vitamins (especially B1, B3, B9) and important minerals such as iron and magnesium, which are crucial for nervous system functions, energy production, and blood formation. It is versatile in the kitchen; forming the base for baked goods like bread and pastries when combined with milk, eggs, and yeast, while also being used to thicken sauces or create harmonious flavors with vegetables.
• Cornflour: Cornmeal is a gluten-free grain product. Its high fiber content supports digestive health. Containing antioxidants like carotenoids, it helps protect eye health and can reduce cellular damage. It's also rich in B vitamins and minerals such as magnesium. It forms delicious combinations especially with cheese, butter, eggs, and fresh herbs (mint, dill); it is a key ingredient in traditional recipes like cornbread and muhlama.
• Parsley: Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
• Chili Pepper: Red Pepper Flakes, beyond adding a unique heat to dishes, can help boost metabolism due to the capsaicin it contains. It also supports the body with its antioxidant properties and can benefit digestion. It pairs wonderfully with garlic, tomato, olive oil, and various meat dishes; it also adds depth to pasta and soups.
• Sumac: Sumac, a popular spice from the Rhus plant family, stands out with its lemony and slightly fruity taste. It contains powerful antioxidants, supporting its cell-protective effects. Known for its digestive benefits, it can particularly alleviate indigestion and bloating. It also possesses mild anti-inflammatory properties. Sumac adds a unique flavor to many dishes like lentil stews, salads, grilled chicken, and fish. It also pairs wonderfully with yogurt-based appetizers.
• Olive Oil: Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.

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