In the preparation of healthy meals, it is necessary to preserve nutritional value, use correct cooking methods, and create the right plate balance. So, what should we pay attention to for all of these? Hunza Executive Chef Halil Gönen answers your most wondered questions and also talks about Hunza’s cuisine, which feeds not just your stomach, but your soul, health, and life.
Preparing healthy meals requires not only creating delicious and nutritious plates but also paying attention to food safety, selecting quality ingredients, and using correct cooking techniques. Good meal planning stands out as a fundamental step for maintaining a healthy lifestyle. This process covers a wide spectrum, from choosing fresh and safe food products to creating a hygienic kitchen environment. So, how should healthy meals be prepared, and what should the plate balance be like? Hunza Executive Chef Halil Gönen explains point by point the issues that should be considered from a restaurant chef’s perspective.
“THERE ARE MANY FACTORS FOR PREPARING HEALTHY MEALS”
What aspects should be considered when preparing healthy meals?
“Making delicious and nutritious dishes with high nutritional value is, of course, important. However, to prepare healthy meals, you need to follow many factors and have the necessary knowledge. Good meal planning is the most critical step in maintaining a healthy lifestyle.
Especially for food safety and quality, HACCP rules must be implemented from the ground up. The place where the food is produced, its transportation, harvesting, and the processing stage in the kitchen require great importance and meticulousness.
Attention must be paid to many elements: following the cold-hot chain where the product is sourced, sorting, disinfecting, ozonation, cooking techniques, preservation processes, cross-contamination prevention, product classification, awareness of expiration dates, personnel hygiene monitoring, and many more. Furthermore, overly processed foods, ready-made creams, solid fats that can cause health problems, and products with very high acid and sugar content are important factors in preparing healthy meals.
The entire process, from the soil to the table, must be monitored. For healthy food production, attention should be paid to keeping up with current information, training, and continuity.”
“METABOLIC STRUCTURE PLAYS A BIG ROLE IN THE CHANGE OF PLATE BALANCE”
What foods should the plate balance consist of in healthy eating?
“Plate balance is quite important in healthy eating. It is a significant factor to consume all the food groups the body needs in appropriate amounts. When setting up the plate, it is important to consider the effect of each food group on health. Correctly balancing the plate is also necessary for maintaining a healthy lifestyle and keeping energy levels high. A plate consisting of 50% salad, 25% protein, and 25% carbohydrates is considered acceptable for health. This is the general concept that should be in healthy eating. However, we cannot say that this is true for everyone. A person’s digestive allergies and metabolic structure also play a major role in the change of plate balance.”
“ACID-BASED MARINADE MUST BE PREFERRED”
What are the key points for cooking healthy red meat?
“The key points for cooking healthy red meat are very important for both preserving the meat’s nutritional value and getting a delicious result. Red meat offers nutrients like high-quality protein, iron, and zinc; however, when not cooked properly, both flavor loss can occur and unhealthy compounds can form. First, the meat should be fresh, low-fat or fat-free, and marinated. For the marination process, an acid-based marinade must be preferred. Acidic substances like vinegar or lemon break down the collagen and proteins in the internal structure of the meat, making it softer and easier to chew. Cooking techniques are very important for red meat. Prefer healthier cooking methods like boiling or baking. Cooking at high temperatures, such as frying, can lead to an increase in unhealthy compounds within the meat. Remember that the internal temperature of the meat must reach the correct level. Meat that does not reach $75^{\circ}\text{C}$ can be health hazardous. You should especially ensure that the inner part of the red meat is well-cooked. Steaming or low-temperature cooking methods allow you to obtain delicious and healthy results by preserving the meat’s nutritional value. Meat that is fried directly over high heat or in oil may fail the health test.”
“HARMFUL AND RISKY PRODUCTS ARE OUR RED LINE”
As a restaurant chef, are there any products you would say ‘I would never allow into my kitchen’?
“Every product that is harmful and risky for health is our red line.”
“HUNZA’S PLATES FEED NOT JUST YOUR STOMACH, BUT YOUR SOUL, HEALTH, AND LIFE”
What is the difference between every plate coming out of Hunza’s kitchen and those of other restaurants?
“Hunza Cuisine, unlike other world cuisines, is a culinary culture associated with healthy living, naturalness, and longevity. Every restaurant has master chefs and beautifully prepared, meticulously crafted plates. They offer magnificent dishes. Our approach is completely different. First, the individual’s analysis is done. Which products will be beneficial for their body and metabolism is calculated. Attention is paid to the fat ratio, protein, and nutrient balance, and the dish is prepared accordingly. The plate does not just fill your stomach. It feeds your soul, your health, your life. The plate offered to you contains the Longevity philosophy from nature and health, and provides you with a special fine dining experience.
