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Salty collagen - recipes for dry meals

The nutritionist shares salty recipes to which you will add collagen from Natu.Care.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Alexandra Cudna-Bartnicka - Reviewed byReviewed byAlexandra Cudna-Bartnicka
Verified by an expert
Alexandra Cudna-Bartnicka - Reviewed by
Reviewed byAlexandra Cudna-Bartnicka
Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Learn more about our editorial process

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Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Learn more about our editorial process

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Emilia Moskal - Fact-checkingFact-checkingEmilia Moskal
Emilia Moskal - Fact-checking
Fact-checkingEmilia Moskal
Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

Learn more about our editorial process

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Salty collagen - recipes for dry meals
29 April, 2024
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Collagen in a burger, quesadilla or dressing? Yes, you won't find recipes like this anywhere else. For nutritionist Aleksandra Cudna-Bartnicka, there are no impossible meals. Instead, they are tasty, nutritious and filled to the brim with collagen.

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Collagen from Natu.Care pairs wonderfully with savoury meals. Adding youth protein to your meals is a modern way of supplementation that tastes good and nourishes your body.

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From this article you will learn:

  • How to use collagen in savoury recipes.
  • How to use collagen in savoury recipes.
  • How to compose nutritious and tasty meals.
  • .
  • Why it's a good idea to supplement with collagen.
  • Why it's a good idea to supplement with collagen.

See also:

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Quesadilla with chicken and mango chilli sauce

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Report for 1 portion

Ingredients:

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Quesadilla

  • wholemeal tortilla 120 g (2 slices)
  • .
  • red onion 40 g (½ small piece)
  • .
  • red peppers 70 g (½ piece)
  • .
  • chicken breast 150 g (1 small fillet)
  • .
  • sweet paprika 5 g (1 teaspoon)
  • .
  • spicy paprika 2.5 g (½ teaspoon)
  • .
  • granulated garlic 2,5 g (½ teaspoon)
  • .
  • salt 2,5 g (½ teaspoon)
  • .
  • Hash avocado 50 g (½ small piece)
  • .
  • Mozzarella cheese, grated 80 g (2 handfuls)
  • .

Mango chili sauce

  • mango 100 g
  • .
  • natural thick yoghurt 20 g (1 tbsp)
  • .
  • vegan mayonnaise 40 g (2 tbsp)
  • .
  • chili flakes 2-3 teaspoons as desired
  • .
  • a pinch of chopped coriander - optional
  • .
  • Natu.Care Collagen Premium 5000 mg, mango-maracuja 1 sachet
  • .

Preparation:

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Quesadilla

  • Fine dice the onions and peppers and fry in the oil until the vegetables are slightly softened (about 3-4 minutes). Transfer to a bowl.
  • .
  • Cut the chicken breast into small pieces, season with salt, sweet paprika, hot paprika and granulated garlic. Heat a frying pan with olive oil and fry the chicken.
  • Try the chicken.
  • In the meantime, dice the avocado.
  • .
  • Place one tortilla slice in a dry frying pan, top with chicken, peppers, onions, avocado and mozzarella cheese. Cover with the second pancake, press down and fry over a medium heat for about 4 minutes under the lid. When the bottom of the pancake is browned, flip the quesadilla over using a plate. Fry until browned.
  • .
  • Transfer the pancake to a plate and cut into triangles like a pizza. Serve with the sauce.

Sauce:

  • Place the peeled and diced mango in the cup of a blender along with the yoghurt, mayonnaise, chilli flakes and collagen. Blend until smooth. 
  • .

This recipe is the perfect option for a filling lunch or dinner. Whole grain tortilla is a healthy alternative to the standard wheat version. Its main advantages come from its whole-grain flour content. Such tortillas are a rich source of fibre, which promotes proper digestive function and helps keep you feeling satiated for longer. In a serving you will also find healthy fats, which you need for, among other things, the proper functioning of the endocrine and nervous systems.

Macronutrients per 1 serving: 565 kcal, protein 33 g, fats 23 g, carbohydrates 57 g

Falafel burger with mango sauce

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Ingredients:

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Falaffles (approx. 15 pieces)

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  • Dry chickpeas 200 g (1 cupful)
  • .
  • cucumber 50 g (½ piece)
  • .
  • garlic 5 g (1 clove)
  • .
  • cumin (1 teaspoon)
  • .
  • cardamom ½ teaspoon
  • .
  • cinnamon ½ teaspoon
  • .
  • spicy paprika ¼ teaspoon
  • .
  • salt 1 teaspoon
  • .
  • parsley leaves 25 g (½ bunch)
  • .

Sauce:

  • mango - 120 g (½ a piece)
  • Sauce:

      Sauce:

        Sauce:

      • Mango - 120 g (½ a piece)
      • chili capsicum 5 g (¼ piece).
      • natural thick yoghurt 25 g (1 tbsp)
      • .
      • vegan mayonnaise 40 g (2 tbsp)
      • .
      • Natu.Care Collagen Premium 5000 mg, mango-maracuja 1 sachet
      • .

      Burger toppings: burger bun, tomato, red onion, mixed lettuce

      .

      Preparation:

      .

      Falaffles

      • Pour water over the chickpeas and set aside overnight or for 12 h. Then drain and blitz in a food processor or mincer together with the onion and garlic.
      • Add to the chickpeas.
      • Add the chopped parsley and the rest of the spices to the ground chickpeas and mix. If the mixture is not sticky enough - add some water.
      • .
      • Set the oven to 200 degrees C, line a baking tray with baking paper. With wet hands, form small, flattened cutlets and place them on the baking tray. Brush the top with olive oil and bake for 7 minutes on one side. Then turn the cutlets to the other side, brush with olive oil and bake for another 7 minutes.
      • .

      Mango sauce

      • Place the peeled and diced mango in the cup of a blender along with the chopped chilli peppers, yoghurt and mayonnaise.
      • Blend.
      • Blend until smooth.
      • .
      • Add collagen and blend again.
      • .

      Cut the bun in half and toast in a dry frying pan. Spread with mango sauce, top with lettuce, onion, falafel, tomato. Serve with the sauce.

      Chickpea-based falafels are a treasure trove of protein and antioxidants. Chickpeas are also considered to be...an aphrodisiac! Natu.Care's Collagen Sauce will give you a solid dose of collagen to support the appearance of your skin, hair, nails and joints.

      Macronutrients for 1 burger with 2 patties: 325 kcal, protein 11 g, fats 9 g, carbohydrates 40 g

      Bowl with salmon and mango-chilli dressing

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      Report for 1 serving

      Ingredients:

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      Bowl

      • dry basmati rice 50 g (½ bag)
      • .
      • salmon fillet 120 g (1 pack)
      • .
      • soy sauce 10 ml (1 tbsp)
      • .
      • lime 50 g (½ piece)
      • .
      • Hash avocado 120 g (1 small piece)
      • .
      • mango 120 g (½ piece)
      • .
      • cucumber 35 g (approx. 8 slices)
      • .
      • red onion 30 g (⅓ piece)
      • .
      • Marinated ginger a few slices
      • .
      • sesame ½ teaspoon
      • .

      Mango-chili dressing

      • mango 120 g (½ a piece)
      • mangos
      • chili capsicum 5 g (¼ piece)
      • .
      • natural thick yoghurt 25 g (1 tbsp)
      • natural yoghurt 25 g (1 tbsp)
      • .
      • light mayonnaise 40 g (2 tbsp)
      • .
      • Natu.Care Collagen Premium 5000 mg, mango-maracuja 1 sachet
      • .

      Preparation:

      .

      Bowl

      • Cook the rice according to the instructions on the packet.
      • Cook the rice according to the instructions on the packet.
      • Remove the skin from the salmon, dice and place in a bowl. In a separate bowl, mix the soy sauce with the lime juice. Pour this marinade over the salmon pieces and set aside.
      • Set the oven to 180 degrees C. Place the salmon in an ovenproof dish and bake for approx. 10-12 minutes. 
      • Pour the marinade over the salmon and set aside.
      • Dice the avocado and mango. Cut the cucumber into slices and the onion into feathers. 
      • In a bowl, arrange the prepared salmon, rice, avocado, mango, cucumber, onion. Sandwich the pickled ginger between the vegetables. Sprinkle the whole thing with sesame seeds and pour over the mango-chilli dressing. 
      • .

      Mango-chilli dressing

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      Place the peeled and diced mango in the cup of a blender along with the chopped chilli peppers, yoghurt and mayonnaise. Blend until smooth. Add the collagen and blend again.

      .

      Macronutrients per 1 serving: 729 kcal, protein 32 g, fat 35 g, carbohydrate 74 g

      .

      Did you know that you should be eating 1 or 2 portions of oily fish per week? They are a rich source of valuable omega-3 acids. The average Norwegian eats about 40 kg of fish a year, while a Pole... 14 kg. Beat the average and eat salmon! It is also a valuable source of vitamins. Combined with other healthy fats from avocados, this meal will satiate you for a very long time and give you energy thanks to the carbohydrates. The dressing also works well on sandwiches - give it a try!

      Yam fries with mango-mayo sauce

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      Recipe for 2 portions

      Ingredients:

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      • batties 450 g (2 pieces)
      • .
      • grinded sweet paprika 7 g (2 teaspoons)
      • .
      • spicy sweet paprika 3 g (1 teaspoon)
      • .
      • granulated garlic 3 g (1 teaspoon)
      • .
      • potato flour 15 g (2 teaspoons)
      • .
      • olive oil 10 g (1 tbsp)
      • .
      • mango 120 g (½ piece)
      • .
      • chilli pepper 5 g (¼ piece)
      • .
      • vegan mayonnaise 40 g (2 tbsp)
      • .
      • natural thick yogurt 25 g (1 tbsp)
      • .
      • Natu.Care Collagen Premium 5000 mg, mango-maracuja 1 sachet
      • .
      • optional parsley to sprinkle
      • .

      Preparation:

      • Peel the beatats, cut into bars, rinse and place in a bowl. Pour in cold water and set aside for about 30 minutes. 
      • Pour in cold water and set aside for about 30 minutes.
      • Mix the sweet pepper, hot pepper, granulated garlic and potato flour in a bowl. 
      • .
      • Prepare the sauce - cut the mango in half and slice the flesh vertically and then horizontally - so that a cube is formed. Finally, hollow out the mango cubes with a spoon or cut with a knife. Cut the chilli pepper in half, remove the seeds and chop finely. In the blender cup, blend the mango with the chilli. Then add the mayonnaise and yoghurt and blend again. Finally, add the sachet of collagen, blend until you have a smooth sauce. 
      • .
      • Preheat the oven to 200 degrees C, line a baking tray with baking paper. Pat the yams dry with a paper towel. Transfer them to a bowl, add the spice mixture you prepared earlier and the oil, then mix thoroughly. Place the fritters on a baking tray and bake for 20 minutes. Serve with the previously prepared mango mayo sauce and optional parsley. 
      • .

      Batties are a great source of beta-carotene, so they have powerful antioxidant and anti-inflammatory effects. Protip: if you want the yams to come out crispier, place the peeled posts in cold water. Mangoes are a valuable source of vitamin Avitamin C and vitamin E, while capsaicin from chilli peppers has anti-cancer properties.

      Macronutrients per 1 serving: 373 kcal, protein 5 g, fat 12 g, carbohydrates 63 g

      .

      See also other recipes with Natu.Care collagen:

      .

      Share

      Which recipe will you make first? Prepare it and show it off on Instagram. Tag us @natucare_en  -we want to see it!

      .

      When is it worth supplementing with collagen?

      .

      After 25 years of age your body's natural collagen production begins to declineand. Unfortunately - this is how biology works and there's nothing we can do about it. That's why at this age you notice the first wrinkles and your skin loses its firmness. And that's when it's worth considering collagen supplementation.

      Taking hydrolysed fish collagen in a minimum serving of 2,500 mg for 3 months has an impact on how your hairskin and nailsand. Collagen is also an ally of the jointsbones and musclesand.

      .

      How does collagen affect your body?

      . . .

      skin

      .

      Hair

      Nails

      .

      Motion system

      .
      • increases hydration,
      • .
      • improves elasticity and tone,
      • .
      • reduces the appearance of fine lines and wrinkles,
      • .
      • can reduce imperfections (e.g. pimples),
      • .
      • reduces the appearance of cellulite,
      • .
      • helps the skin to heal (e.g. after acne; scars, stretch marks).
      • gives them a strong structure,
      • .
      • reduces damage to the hair follicle,
      • .
      • prevents damage to the hair shaft,
      • .
      • can slow down the greying process,
      • .
      • can prevent hair thinning,
      • .
      • improves the condition of the scalp by increasing its moisture level,
      • .
      • gives flexibility to the nail plate,
      • .
      • can accelerate growth,
      • .
      • reduces unevenness of the nail plate,
      • .
      • can increase the hardness of the nail plate,
      • .
      • improves the hydration of the skin around the nails,
      • .
      • supports the proper function of joints,
      • .
      • rebuilds cartilage tissue,
      • .
      • improves joint flexibility,
      • .
      • helps muscle regeneration and endurance,
      • .
      • increases bone density,
      • .
      • can prevent osteoporosis,
      • .
      • can reduce joint pain,
      • .

      Natu.Care collagen has no fishy aftertaste and dissolves well. Go ahead and add it to other sweet meals (cocktails, deserts, smoothies, omlets).

      See also:

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      .

      Sources

      .
      . See all.

      Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology Practical & Conceptual12(1), e2022018. https://doi.org/10.5826/dpc.1201a18

      Arias, E. M., Floriach, N., Moreno-Arias, G., Camps, A., Arias, S., & Trüeb, R. M. (2022). Targeted nutritional supplementation for telogen effluvium: Multicenter study on efficacy of a hydrolyzed collagen, vitamin., and mineral-based induction and maintenance treatment. International Journal of Trichology14(2), 49. https://doi.org/10.4103/ijt.ijt_57_21

      .

      Arnold, A. A., & Marcotte, I. (2009). Studying natural structural protein fibers by solid-state nuclear magnetic resonance. Concepts in Magnetic Resonance Part A34A(1), 24-47. https://doi.org/10.1002/cmr.a.20132

      Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients11(10), 2494. 

      Chen, P., Cescon, M., & Bonaldo, P. (2015). Lack of Collagen VI Promotes Wound-Induced Hair Growth. The Journal of Investigative Dermatology135(10), 2358-2367. https://doi.org/10.1038/jid.2015.187

      Glynis, A. (2012). A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of Clinical and Aesthetic Dermatology5(11), 28-34.

      Jelonek, L. (2023), Collagen. Everything you need to know, (B. Turczynski, ed.; 1st ed.). Natu.Care.

      Katsuoka, K., Mauch, C., Schell, H., Hornstein, O. P., & Krieg, T. (1988). Collagen-type synthesis in human-hair papilla cells in culture. Archives of Dermatological Research280(3), 140-144. https://doi.org/10.1007/BF00456843

      Matsumura, H., Mohri, Y., Binh, N. T., Morinaga, H., Fukuda, M., Ito, M., Kurata, S., Hoeijmakers, J., & Nishimura, E. K. (2016). Hair follicle aging is driven by transepidermal elimination of stem cells via COL17A1 proteolysis. Science (New York, N.Y.)351(6273), aad4395. https://doi.org/10.1126/science.aad4395

      Milani, M., Colombo, F., & GFM-O-Trial Investigators Group: Chiara Baraldo (Padova), M. C. F. (Genova), Mauro Barbareschi (Milano), Paolo Chieco (Ruvo di Puglia), Laura Colonna (Roma), Mandel Victor Desmond (Modena). (2023). Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3-month, controlled, assessor-blinded study. Skin Research and Technology29(6), e13381. https://doi.org/10.1111/srt.13381

      Rustad, A. M., Nickles, M. A., McKenney, J. E., Bilimoria, S. N., & Lio, P. A. (2022). Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. Journal of Cosmetic Dermatology21(2), 438-443. https://doi.org/10.1111/jocd.14567

      Silvestrini, B., Cheng, C. Y., Innocenti, M., Silvestrini, B., Cheng, C. Y., & Innocenti, M. (2022). Collagen Involvement in Health, Disease, and Medicine. In Collagen Biomaterials. IntechOpen. https://doi.org/10.5772/intechopen.101978

      Wicklin, V., & Ann, S. (2023). Natural Hair Supplements: Biotin and Collagen. Plastic and Aesthetic Nursing43(3), 107. https://doi.org/10.1097/PSN.0000000000000508

      Wu, G. (2009). Amino acids: Metabolism, functions, and nutrition. Amino Acids37(1), 1-17. https://doi.org/10.1007/s00726-009-0269-0

      Yang, C.-C., & Cotsarelis, G. (2010). Review of hair follicle dermal cells. Journal of dermatological science57(1), 2. https://doi.org/10.1016/j.jdermsci.2009.11.005

      Yang, F.-C., Zhang, Y., & Rheinstädter, M. C. (2014). The structure of people's hair. PeerJ2, e619. https://doi.org/10.7717/peerj.619

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Editorials

Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Alexandra Cudna-Bartnicka - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Bartholomew Turczynski - Edited by

Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Emilia Moskal - Fact-checking

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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