6 Golden Rules for Cooking Sacrificial Meat Safely

Eid al-Adha stands out as one of the most special periods when family tables are set, sharing and togetherness take priority. However, the increased consumption of meat, sweets and pastries during the holiday can disrupt healthy eating patterns. Experts emphasize that the proper cooking and balanced consumption of sacrificial meat is of great importance from a health perspective.

Spec. Dr. N. Sinem Türkmen from the Nutrition and Dietetics Department at Memorial Şişli Hospital provided important information on healthy nutrition during Eid al-Adha.

Start the day with a light and balanced breakfast
Türkmen noted that starting the holiday morning with heavy meat dishes can strain the digestive system, and said that a balanced breakfast containing eggs, olives, avocado, raw walnuts, dried apricots, fresh greens and whole grain bread helps maintain fullness throughout the day.

Portion control is of great importance
Noting that sweets and pastries are consumed heavily along with red meat at holiday tables, Türkmen emphasized that people with heart disease, diabetes, high cholesterol and gastrointestinal disorders in particular should not overindulge in red meat consumption.

Show moderation with treats
Drawing attention to how sweets, pastries and beverages consumed during holiday visits can significantly increase daily calorie intake, Türkmen recommended preferring small tastings rather than consuming full portions of each treat. Noting that daily tea and coffee consumption should also be limited, Türkmen said it is important to increase water consumption against rising caffeine intake.

Do not neglect movement during the holiday
Noting that physical activity is one of the most effective ways to balance increased calorie intake, Türkmen stated that preferring to walk short distances, using stairs and regular movement support the digestive system.

Prefer salad alongside meat
Türkmen noted that during periods when red meat consumption increases, tables should definitely include leafy green salads, saying that lemon-dressed salads both support digestion and increase iron absorption from meat. She drew attention to the fact that excessive consumption of foods high in calcium such as yogurt, milk and cheese together with meat can reduce iron absorption.

Do not consume sacrificial meat immediately
Türkmen noted that freshly slaughtered meat undergoes a natural process called "rigor mortis," and said that consuming the meat immediately can lead to indigestion and stomach problems. It is recommended that meat rest for at least 12-24 hours to become more tender and easier to digest.

6 Important Rules for Cooking Sacrificial Meat Healthily
-Prefer cooking meats in a pan, oven, controlled grill or steam.
-Avoid very high temperature and prolonged cooking methods.
-If grilling, pre-cook the meat first to remove excess meat juices.
-Marinate the meat with high antioxidant spices such as turmeric, ginger, rosemary and black pepper, and with acidic liquids such as lemon juice or vinegar.
-Always separate and do not consume burnt meat pieces.
-Store meat safely in the refrigerator for a few days or in the freezer for a few months with appropriate packaging.

Experts emphasize that with healthy cooking methods and balanced eating habits, Eid al-Adha can be celebrated both enjoyably and healthily.