MAG MAGAZINE October 2023

Prepare Your Body for Winter

Frea Naturalz founder Dr. stated that some routines to be added to the diet will be effective in order to prevent the body resistance from decreasing during seasonal transitions and to keep the immune system strong. Naz Demirkılıç; He talks about the benefits of black mulberry fruit and gives two delicious recipes.

Although seasonal weather changes try to prepare us for autumn both mentally and physically as we prepare to leave the hot, sunny, bright summer days behind, sudden temperature changes between day and night affect both our souls and our bodies. While we have not yet psychologically accepted that summer is over, it would be a little unfair to expect our body to adapt to this change immediately. And when new virus mutants and infectious diseases hit our agenda at bomb speed, it became necessary to spend the transition period by investing in ourselves. In this sense, the antioxidant-rich foods we add to our diet will not only contribute to increasing our body resistance and strengthening our immune system, but will also enable us to enjoy the autumn and winter months rather than being sick.

Therefore, this month I would like to talk about "black mulberry", which is an indispensable part of my nutrition routine, and its benefits. Black mulberry, which is included in the "antioxidant-rich foods" class that we have heard about frequently in recent years, not only strengthens the immune system, but also acts as a protection shield against cancer. This unique flavor, which dates back six thousand years, is boiled and turned into syrup form without adding sugar so that it can be consumed in all four seasons when it starts to bear fruit at the beginning of summer. In this way, it does not increase your blood sugar and keeps it stable. Vitamins A, B, K contained in it; potassium, phosphate, iron, magnesium, calcium minerals; Black mulberry fruit, which is a complete source of health with its high antioxidants, beta carotene and valuable components; In addition to syrup form, it is also frequently used in the production of molasses, jam, fruit pulp, dry food and fruit juice. There are approximately 1422 milligrams of phenolic substances and flanovoids in 100 grams of this unique fruit, which gets its color from the phenolic compounds (especially anthocyanin) it contains. This amount, which is lower when the fruit is raw, increases as it ripens. Today, anthocyanins obtained from black mulberry fruit; It is used as a blue, purple and red colorant in many sectors, from food to cosmetics and pharmaceuticals. In addition, its leaves are used in silkworm breeding, and the tree of the fruit is used in the production of furniture and musical instruments. In summary, it is obvious that black mulberry, which has countless benefits for our health, is one of the most valuable healing sources gifted to us by nature. Therefore, you should consume black mulberry fruit, which should be among the indispensable items on the table, every day when it is in season, or consume two tablespoons of its sugar-free syrup per day. If you wish, you can add this unique flavor to your salads or meals. As with every food, you should remember that the amount of consumption is important and take into consideration that anything in excess will cause more harm than good.

Finally, I would like to share with you two special recipes that I frequently use in my kitchen. Hope to meet again in healthy discoveries. Bon appetit in advance.

Black Mulberry Smoothie Bowl


1 cup frozen black mulberries
half banana
1 glass of water Milk
3 tablespoons Frea Naturalz apple cinnamon granola
1 walnut kernel
Honey to sweeten optional


Place banana, black mulberry and walnut in blender, add honey if desired. Blend it in a blender until it thickens. Put the mixture you prepared into the bowl, pour granola on it and serve.

Black Mulberry and Raspberry Bar


6 frozen black mulberries
6 frozen raspberries
1-2 tablespoons of milk (Amount may vary depending on consistency.)
1 teaspoon coconut oil
1 teaspoon Frea Naturalz collagen peanut butter
7-8 raisins
1 teaspoon of cinnamon
1 teaspoon of honey


Combine all dry ingredients and fruits and put them in a food processor. Add a little milk and coconut oil to thicken and shape. After shaping the non-sticky dough into a circle on wax paper, let it rest in the refrigerator. The sliced ​​bars are ready to be served after coating them with dark chocolate or peanut butter and freezing them.

Dr. Naz Demirkılıç

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