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What Does the Taste of Your Coffee Say About You?

Do you drink coffee black, as a latte, cappuccino, caffé latte or espresso? Take this personality test to find out what the taste of your favorite coffee says about you. Your coffee preferences say a lot about your character. Find out!

This is what the taste of your coffee reveals about your personality

Black

You are a confident and straightforward person who doesn’t care for unnecessary frills. They like to keep things as simple and straightforward as possible. The same applies to coffee, which you can only pimp with a little sugar. In order to master the day, the coffee machine is turned on in the morning. If you had to be described in one word, you would probably be called “minimalist”. True to the motto: Less is more.

Espresso

You are at home in big business. With you, everything has to go in no time. You don’t have time for extensive coffee talks and therefore prefer to have a quick espresso (or a double). You are a workaholic and enjoy taking on leadership roles within a group. You work hard for success. So you need the quick caffeine kick. A healthy diet and balancing out with sport are also very important to you.

Latte macchiato

Let’s be honest: You don’t actually like coffee that much and you would still like to drink hot chocolate. But because you are of a certain age, you reach for the latte macchiato. Since it’s mostly milk, drink the mildest coffee beverage. No wonder you can be described as a comfortable and easy-going person. You like to drink your latte in good company at Sunday brunch with your loved ones or in a cozy café around the corner.

Coffee latte

You prefer the caffè latte in a cozy environment with friends and family. It is particularly important for you to spend a lot of time with your loved ones, which is why you like to put some duties on the back burner.

Cappuccino

The first thing you do after waking up is not the coffee, but your cell phone. Something important might have happened on your social network. They are very active and like to be everywhere. At work are at home in the creative field, always motivated and slightly obsessive. You prefer to drink your cappuccino in a sweetly decorated café, where you can also relax for a few hours with your laptop or a book. Served with a small muffin or croissant. Yummy!

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Cooking Tips

Is Coffee Healthy? 5 Questions About the Influence of Coffee on Health

How healthy is coffee really? Many coffee drinkers around the world ask themselves this question again and again. Do I have to do without my beloved hot drink or is there not a grain of truth in the many rumors? You can read about the influence coffee has on our health here.

Coffee and Health: The Everlasting Game

This much can be said in advance: You don’t have to limit your coffee consumption. In such a high amount, you can not drink coffee at all, until it would harm your health. On the contrary, scientists have now discovered that coffee can actually have a positive effect on our health. Very good news! Below we answer the most important questions about coffee and health.

Question 1: Does coffee dehydrate the body?

The rumor that coffee dehydrates the body persists. To paraphrase Kafka, “Coffee does not dehydrate the body. Otherwise I would already be dust.”

If you regularly consume coffee, you can even include it in your daily fluid intake. It is true that coffee has a short-term diuretic effect, but this effect decreases in people who regularly consume caffeine.

Question 2: Is caffeine harmful to your health

How quickly caffeine gets into the blood varies from person to person, because factors such as age, weight and state of health play a decisive role. The positive effects of coffee are now well known: in small doses, it has a positive effect on our cardiovascular system.

In addition, it increases our physical performance and the ability of our brain to concentrate. Because of this property, coffee is a popular drink in the morning; you simply start the day fitter and in a better mood. It is not for nothing that many morning grouches cannot be approached before the first cup of coffee. Caffeine is also used as an active ingredient in medicines and is therefore anything but harmful. coffee is healthy Studies have shown that a lifetime of coffee consumption can slow down the rate of age-related decline in our mental capacity. If you drink a lot of coffee, you stay fit in your head for longer.

Question 3: How much coffee is healthy?

Many believe that coffee is unhealthy because of the caffeine it contains. We have just disproved this myth. However, you should keep in mind that caffeine has a stimulating effect and you should think twice before drinking an espresso in the evening if you don’t want to lie awake half the night. After all, we need our healthy sleep to regenerate and to process the experiences of the day.

It is important to know that the caffeine content can vary in different coffee creations. Contrary to what you might expect, a cup of filter coffee has more caffeine than an espresso, although it tastes much stronger. The roasting process and the coffee bean itself are decisive for the caffeine content. Robusta beans, for example, contain three times more caffeine than Arabica beans. As a rule of thumb, you can remember: Four cups of coffee a day are healthy and absolutely harmless. When buying the beans, pay attention to the quality, then you are definitely on the safe side.

Question 4: Can you lose weight with coffee?

Because caffeine boosts metabolism, it’s also been said that drinking coffee alone can help you lose weight. It would be nice if it were that easy, but a bit of exercise and a healthy diet are also part of it.

Although the caffeine in coffee causes our body temperature to rise and we use more energy and burn fat, this alone is not enough for rapid weight loss. Coffee definitely doesn’t hurt any diet plan, but it shouldn’t be the only ingredient.

Question 5: Is coffee healthy?

Coffee is definitely not unhealthy. It can even minimize the risk of many diseases. It is said to significantly reduce the risk of developing type 2 diabetes. So if you weren’t convinced yet that you should treat yourself to another cup of coffee today, you can now head to the fully automatic coffee machine and do something for your health.

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Culture

Buying a Coffee Machine: Yes or No? – The 5 Biggest Myths About Coffee

Everyone has probably heard of the so-called coffee myths. The most diverse rumours, some with no truth content, entwine around the aromatic favorite drink of the Europeans. They are also often used as an argument by absolute opponents of coffee. Are these claims still stopping you from buying a coffee machine? coffee perfect got to the bottom of the myths and cleared up five of the most well-known rumours. So you can buy a professional coffee machine without a guilty conscience. The best way to get yourself in the mood is with a freshly brewed coffee and read why fully automatic coffee machines make sense for the office, for example.

Myth 1: Coffee is bad for our bodies

You definitely can’t make that statement. As with many things, the first thing to look at is the amount of coffee someone is consuming on a daily basis. Because it is well known that wine is good for the heart. However, this statement refers to the enjoyment of a glass and not a whole bottle.

The same also applies to coffee. According to the EFSA (European Food Safety Authority), up to four cups of coffee a day can be drunk from the fully automatic office coffee machine without hesitation.

Within this framework, many studies confirm that coffee can have a positive effect on the body:

Increase in concentration and thinking ability
Reduction of pain e.g. with headaches
Protection of liver cells, e.g. against liver fibrosis
Risk reduction of Parkinson’s disease
Reducing the risk of developing certain types of cancer
So you see: the professional coffee machine makes you healthier than ill!

Myth 2: Coffee dehydrates the body

It has long been said that coffee dehydrates the body. To the delight of all coffee lovers, this has been scientifically disproved. Coffee drinkers who are now buying a coffee machine or have already done so can even add the amount of coffee they have drunk to their fluid balance.

This also means that if your company owns a fully automatic coffee machine for the office, you no longer need to have a bad conscience. Anyone who quickly visits the professional coffee machine before the meeting and takes a delicious coffee specialty with them can continue to do so. Nevertheless, one or the other glass of water should be drunk in between.

Myth 3: Espresso contains more caffeine than filter coffee

Whichever professional coffee machine you own, the same applies here that you first have to consider the amount of espresso and filter coffee that is being compared. There are also other factors that influence the caffeine content:

Type of coffee or composition of the coffee blend, roasting, ratio of coffee to water, degree of grinding, brewing time and type of preparation (professional coffee machine, filter machine, capsule machine, etc.). On average, a cup of filter coffee contains about 55 mg of caffeine per 100 ml. An espresso has about 110 mg per 100 ml. If you now look at this result, you have to say that the myth is true.

But if you relate the statement to a normal espresso with 25 ml, it looks different. As a general rule, most people who prefer a coffee to an espresso because of the caffeine content are not talking about a 100ml espresso. Looking now at the caffeine content per serving, a 150ml cup of filter coffee contains about 82.5mg of caffeine . An espresso from a fully automatic coffee machine for the office, on the other hand, contains around 33 mg of caffeine. In this case the statement of this paragraph would be wrong and the myth disproved.

The question of the truthfulness of this statement is therefore in the eye of the beholder.

Myth 4: Coffee is bad for your stomach

Whether it’s a professional coffee machine or good old filter coffee: In general, coffee isn’t bad for your stomach. However, what is often to blame for an intolerance is the roasting. Industrial roasting, in which the raw beans are roasted at very high temperatures in a very short time, is often described by many coffee drinkers as unfriendly to the stomach.

Acids and bitter substances are to blame, which cannot be broken down due to the short roasting time. In addition, the beans are nicely brown on the outside, but mostly still raw on the inside. This condition is ideal for a steak, but not for coffee. Because coffee only develops its aromas after a longer, even roasting time and releases them later when brewing in the fully automatic coffee machine for the office. Therefore, always rely on high quality when it comes to coffee beans.

On the other hand, if you use long-term roasting, you should have fewer problems with tolerability. Coffee that has been refined slowly and evenly contains less chlorogenic and tannic acids. The coffee is more digestible and aromatic. So don’t demonize the coffee, just buy a coffee machine and use whole beans from long-term roasting, for example from coffee perfect. And then nothing stands in the way of the fully automatic coffee machine for the office.

Myth 5: Coffee is addictive

That’s not true, because according to the World Health Organization (WHO), caffeine is not an addictive drug. Unlike taking drugs, caffeine makes us alert and energetic, but doesn’t trigger dopamine release or a high.

Nevertheless, a certain habituation effect occurs with frequent drinkers. If you drink a few cups of coffee from the coffee machine for the office every day and then stop drinking coffee, you can suffer from withdrawal symptoms for two to three days. Headaches, tiredness and exhaustion, trembling hands and blood pressure fluctuations can occur. Those affected feel similar to going cold turkey, but it only lasts for a short time.

Again, the amount of coffee is crucial. If you have dealt with the question of buying a coffee machine, you are now one step closer to the decision. Basically anything in a healthy amount is not harmful. So sit back and enjoy your freshly brewed coffee and let the myths be myths.

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Food

What Does the Packaging Tell Us About the Quality of the Beans?

According to a Statista forecast, 10.35 kg of coffee will be consumed per capita in Finland in 2017. Finland leads the statistics. The Finns prefer to drink filter coffee, not coffee from the coffee machine for the office. Since drinking coffee is so important for citizens, there are even legally regulated coffee breaks during working hours – 2 x 15 minutes a day. Light roasts are predominantly drunk, as these used to be cheaper than darker roasts.

The Dutch will drink around 9.58 kg in 2017, securing second place among the biggest coffee lovers. Unlike in Germany, the Dutch also drink coffee in the evenings. The filter coffee machine is also widespread, but the popularity of other systems such as capsule machines and fully automatic coffee machines for the office is also increasing. Like most coffee-drinking countries, the Netherlands also have their own coffee creations, e.g. the “Koffie verkeerd”.

This creation is similar to a latte – lots of milk and little but strong coffee. This coffee specialty is usually served in a glass. In general, one can say that the coffee cups at our neighbors are rather small.

According to the forecast, the Swedes will take third place with a coffee consumption of 9.4 kg. The word “fika” shows that drinking coffee is anchored quite deeply in the culture. It is often translated as “drinking coffee” or “coffee break”, but this does not convey the full meaning of the word. Fika is not for those in a hurry, as it represents a coffee culture that takes its time. You talk about everyday things, but also discuss problems and conclude contracts.

Usually there are also sweet pastries such as cinnamon rolls with the fika. You will rarely find a coffee-to-go from a fully automatic coffee machine in a commercial setting.

Denmark and Norway rank fourth and fifth in global coffee consumption with 8.16 kg and 7.76 kg respectively. The Danes like to drink a lot of coffee, preferably black. Even in the evening, the Danes do not refuse a coffee. The same applies to the Norwegians. Coffee is always drunk, even in the late evening hours.

With a coffee consumption of 7.33 kg per capita, Austria takes 6th place. In Austria, there is a strong coffee culture and coffee specialties with names that are sometimes unknown to us: Kapuziner, Einspänner, Großer Brauner, Melange, etc. In general, preparing portions in portions is very popular in Austrian households. Many people have capsule systems or a fully automatic coffee machine for the office. Especially the breakfast coffee is celebrated here. But it’s not about the caffeine kick in the morning, it’s about enjoying the coffee.

In Italy, espresso is considered “coffee”. Since the espresso is much smaller than a coffee, the per capita consumption – 6.69 kg – is also lower than in other countries. Thus, Italy reaches the 7th place among the greatest coffee lovers. Cappuccino and latte macchiato are popular for breakfast in the morning. After 11 a.m., most Italians only go for espresso. If you drink your coffee in a bar, you take it standing up. At home, almost every Italian has an espresso maker for the stove. Because espresso is the coffee drink in Italy, the darker roasts are more popular.

Around 6.65 kg of coffee per capita – 8th place – was consumed in Germany in 2017. The favorite variant of the Germans: filter coffee. Therefore, medium roasts are also the preferred roast degrees. However, more and more offices are purchasing fully automatic coffee machines for commercial use. In general, there are no rules or traditional behaviors in Germany when it comes to enjoying coffee. Everyone drinks their coffee the way they like it best: with milk, with sugar, strong or mild, decaffeinated – everything is allowed.

Whole beans, but also pads and capsules recorded sales growth in 2016. Even if other systems are becoming more and more popular, almost every German household has a filter coffee machine in the cupboard.

Estonia comes in 9th with around 6.48 kg, followed by Switzerland in 10th place with 6.31 kg. The Czech Republic is in 11th place with 5.01 kg of coffee per capita. Around 4.88 kg of coffee is expected to be consumed by every Irishman in 2017 – 12th place.

France secured 13th place with a per capita coffee consumption of 4.8 kg. France is best known for its café au lait, which is often drunk for breakfast and from a handleless bowl. The special thing about the café au lait: coffee and milk are poured in at the same time. Fully automatic coffee machines for the office can prepare this drink perfectly. At noon and in the afternoon there is often an espresso. If you watch your wallet, you can drink your espresso right at the counter. This is often more expensive outdoors.

In Greece – 16th place with a coffee consumption of 4.52 kg per capita – café frappé is a popular drink. This is a cold coffee that is very popular in summer. It consists of instant coffee, sugar and some water. This mixture is whipped with a frappe foamer or shaken in a cocktail shaker until foamy. Then ice cubes are added.

Even if you order a “coffee” in Spain, you lighten up an espresso. Accordingly, Spain only comes in 20th place with 4.25 kg of coffee per capita. The café con leche is similar to a milk coffee. When ordering, you may well be asked whether you would like cold or warm milk in your coffee. If you want a “bigger coffee”, you can order a café americano. Depending on this, it is filter coffee or an extended espresso from a commercial coffee machine.

Dark roasts are very popular in Spain. There is even a Spanish roast where sugar is added to the beans. The sugar coats the beans and caramelizes them. The coffee can be roasted longer, but it doesn’t taste as bitter.

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What Exactly is Miso Paste? All About the Fermented Spice Paste

Miso paste not only gives miso soups an intense aroma. Here you can learn more about the characteristics and possible uses of the fermented ingredient.

Miso paste (or simply miso) originally comes from Japanese cuisine. It consists mainly of soybeans and (depending on the variety) possibly of other components. These ingredients are steamed and then fermented with the help of molds. This ensures the salty and intensely spicy taste, which is also described as umami.

Miso paste: Different types

Depending on how long miso paste is fermented and the basic ingredients it consists of, the taste and colors change. So there are a multitude of different varieties. The best known are the following:

The white miso paste (shiro miso) consists of soy and rice. The fermentation process is comparatively short. Therefore, the paste tastes mild and sweet and less salty than other varieties.
You can classify yellow miso paste (Shinsu-Miso) between the red and white paste in terms of taste. It doesn’t taste overly strong, but it doesn’t taste as mild as shiro miso either.
Red miso paste (Aka-Miso), on the other hand, tastes very spicy and intense. Fermentation takes longer here.
Black miso paste (kuro miso) has the longest fermentation process. Accordingly, it tastes even stronger than the red paste.
There is also miso made from soy, barley or other ingredients such as millet, hemp, corn or beans. With some miso pastes, the packaging also states whether they taste hot or sweet.

Which paste you want to use depends primarily on your individual taste preferences and your tolerance for spiciness. In general, mild varieties (such as white and yellow) are particularly suitable for soups and stir-fried vegetables. More aromatic variants (red and black) go well with marinades, dips and sauces. If you’ve never tried miso before, it’s generally a good idea to start with a mild variety and then increase as needed.

How healthy is miso paste?

Due to its intense taste, miso is only used to a limited extent in recipes. For example, for a miso soup for four people, you only need about three tablespoons of the spice paste. Even though miso may contain small amounts of vitamins (e.g. vitamin K and B12), these do little to meet your daily requirements.

However, one tablespoon of miso already provides you with two grams of plant-based protein and is low in calories: one tablespoon corresponds to around 30 kilocalories.

The main thing that miso is supposed to make miso healthy is the bacteria it contains. These are formed during fermentation and are intended to promote a healthy intestinal flora. Researchers have not yet been able to prove beyond doubt whether this is actually the case. However, it is not unlikely. In order to be able to unfold their positive effect, however, the bacteria in miso must “live”. That’s why you should never boil miso, just warm it up carefully.

When buying, we recommend using organic products. In this way you ensure that the paste is free of chemical-synthetic pesticides and genetically modified soy. Incidentally, miso paste can be kept in a tightly closed container in the refrigerator for up to a year even after opening.

How to use the spice paste

In addition to the well-known miso soup, you can also use miso paste in many other dishes. This includes:

ramen
vegetable soups
fried rice or fried noodles
Vegetable pans and wok dishes
Miso also gives dips and sauces an interesting aroma. You can marinate tofu in a marinade of miso, oil and spices or herbs and then fry or bake it. If you particularly like the salty, spicy taste, you can also enjoy miso on its own as a spread.

The spicy taste of the red and black seasoning paste also goes well with vegetarian goulash, chili sin carne or a veggie bolognese. Here, miso provides a hearty taste that is reminiscent of the aroma of meat. Mixed with soy cream, you can use miso as a vegan substitute for a creamy sauce.

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Lose Weight with Cinnamon: That’s What the Cinnamon Diet is All About

Lose weight with cinnamon? That’s not so far-fetched, because there are many health-promoting substances in the Christmas spice. But there are also a few things to consider. Learn more about the cinnamon diet here.

When it comes to cinnamon, few people immediately think of losing weight, but rather of Christmas cookies. Cinnamon also gives curries, homemade spice mixtures or chai lattes a special taste. The spice is made from the bark of the cinnamon tree, which belongs to the laurel family. Only two types of cinnamon are important here in Germany: Cassia cinnamon and Ceylon cinnamon. You can find more information about the types of cinnamon here: Cinnamon: effects, ingredients and differences between the types.

Cinnamon is not only a delicious spice, but is also considered a medicinal plant. It contains many phytochemicals, can help to regulate blood sugar levels and is even said to be able to prevent cancer. Due to its ingredients, cinnamon can also help with weight loss.

How does cinnamon help you lose weight?

The cinnamon diet is touted in many lifestyle magazines. And not without good reason: In fact, there is evidence that cinnamon can help you lose weight – due to its ingredients and in connection with a balanced, healthy diet.

Cinnamon has been shown to help lower blood sugar levels. Several studies have demonstrated this effect. Taking cinnamon lowers insulin levels and instead of breaking down sugar in the blood, it breaks down body fat.
Another study suggests that ingesting cinnamon causes the stomach to empty more slowly. As a result, the feeling of fullness lasts longer after meals and you eat less.
Cinnamon is considered a warming spice. The heat development in the body consumes additional energy and accordingly cinnamon could help with weight loss.

What you should consider with the cinnamon diet

Even small amounts of cinnamon (about one gram per day) are enough to maintain the health-promoting effects. The Federal Center for Nutrition (BZfE) recommends taking a maximum of two grams of cinnamon per day, as the spice contains a lot of the natural flavoring substance coumarin:

The lower-quality, cheaper cassia cinnamon in particular contains a lot of coumarin.
Some people are very sensitive to taking coumarin. Coumarin is also suspected of causing liver damage. The Federal Center for Risk Assessment (BfR) has therefore set a maximum amount of two grams of (cassia) cinnamon per day for adults (with a body weight of around 60 kilos). However, this is a guideline for daily, continuous intake.
If you do not consume cinnamon regularly, according to the BfR, it should be harmless to your health to exceed the amount of two grams. The common household cinnamon is also classified as generally harmless.
If you consume cinnamon regularly (e.g. with the cinnamon diet), the BfZE recommends buying higher-quality Ceylon cinnamon, as it has a lower coumarin content.
Pregnant women in particular are advised not to take too much cinnamon.
If you want to lose weight with cinnamon, we therefore recommend that you use Ceylon cinnamon – and not overdo it with the amounts of the spice.

Lose weight with cinnamon – that’s how it works

The most important thing first: If you want to lose weight with cinnamon, you should only do so in combination with a balanced and healthy diet. You can use the 10 rules for a balanced diet as a guide. In addition, sufficient exercise and sport is just as important.

For the cinnamon diet, you only need to include the spice in your daily menu. Half a teaspoon of cinnamon per day is enough. Since the spice goes with many dishes and drinks, it is not difficult:

You can mix cinnamon, water, and honey to make a drink that aids in digestion and helps burn fat.
Cinnamon is also a great addition to your morning coffee. By the way: There are also great regional alternatives to coffee.
Whether porridge, fruit salad or smoothie: Most sweet dishes taste great with a pinch of cinnamon. Of course, the spice also goes well with cakes and biscuits.
Cinnamon also goes well with hearty dishes such as a delicious pumpkin curry.
By the way: We at Utopia advise you to question diets. Do you want to lose weight in order to conform to a certain socially propagated ideal of beauty? Then think again. It is important that you feel comfortable in your body.

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Betanin: All About the Dye E162

Betanin is characterized as a dye by its bright red color. In this article you will learn what there is to know about the substance, what it is contained in and how you can use it.

Betanin is one of the natural food colorings and is also known as beet red or betanoin. Betanin is approved as a harmless E number in the EU via the number E162, which you can use to identify it on lists of ingredients. Betanin is obtained from beetroot because it contains a particularly large amount of betanin. The dye is very soluble in water and is sensitive to light and heat.

Betanin is one of the betalains, one of the nitrogenous plant pigments. They are often associated with health benefits in food: the dye has antioxidant properties that are said to have a protective effect against arteriosclerosis and cancer.

If you eat a lot of betanin or beetroot, your urine or stool can turn red. You don’t need to worry about this discoloration as it is harmless.

What foods contain betanine?

As already mentioned, betanin is found in beets, but also in yellow beets and prickly pears. As a coloring agent, it is often used in the following products:

sauces
soups
yogurt
chewing gum
Ice
Sweets
reddish noodles or pasta
Herring salad
pickled vegetables

How can you use betanine?

To take advantage of betanin’s intense red color, you can use either ready-made or homemade beetroot juice, juice concentrate, or even beetroot powder. Depending on how much of the dye of your choice you use, you can achieve a color spectrum from light pink to pink to deep red. Note that the beetroot juice has a certain taste of its own. Basically, however, you don’t need much for coloring, so the taste can quickly disappear – especially if you use other spice components. Beetroot powder offers a tasteless alternative. It is hardly noticeable in the taste and can at most bring a slightly sweet to earthy note.

You can use betanine as a dye in the following ways:

for food, for example homemade pasta, pastries, dips or pickled vegetables
for cosmetic products, for example homemade lipstick, lip gloss, hair color or rouge
for objects and textiles, for example for wood, cloths or T-shirts or to dye Easter eggs naturally
Note: If you work with beetroot, there may well be unwanted spills. When dyeing, it is best to wear clothes that can get dirty and work with a little caution overall. If you still need to remove stains, you can find more information here: Removing beetroot stains: tips and home remedies.

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Tempeh: Worth Knowing About Fermented Meat Substitutes

Tempeh is a traditional fermented product made from soybeans and has been eaten in Indonesia for centuries. The meat substitute is now also popular in Europe. Here you will find an overview of the healthy soy product.

Tempeh is a fermentation product made from whole soybeans, water, vinegar and mold. The meat substitute originated in Indonesia. Tempeh is still an important staple there today, helping to meet the protein needs of the population. Today you can also buy tempeh in Germany. The soy product is particularly popular in vegan cuisine.

Thanks to the high content of valuable nutrients, proteins and fiber, tempeh is also very healthy. This means that the soy product is not only suitable as a meat substitute for vegans and vegetarians, but is also interesting for everyone who pays attention to a balanced diet.

Tempeh tastes very mild and has a slightly nutty-mushroom aroma. It is therefore advisable to season the meat substitute well, as it has little taste of its own.

How is tempeh made?

You don’t necessarily have to buy the fermented soy product. Instead, you can make your own tempeh. You need whole soybeans for this. These should be soaked, boiled and provided with mold spores (usually Rhizopus cultures). The soybeans then ferment for 24 to 48 hours in a closed container at around 30 degrees Celsius. The molds form thread-like white cells that wrap themselves around the soybeans and hold them together after fermentation. This creates solid blocks of tempeh that are easy to cut.

You can find tempeh sealed airtight in organic markets, health food stores, Asian markets or in well-stocked supermarkets. Blocks of tempeh from the refrigerated section usually keep for several weeks. Once opened, however, you should use the product within a few days. Tempeh from the jar has a much longer shelf life and can be stored unopened for several months.

By the way: In addition to traditional tempeh made from soybeans, there is now also tempeh made from other legumes, such as lupins or black beans.

Tempeh: The meat alternative is so healthy

A look at the nutrient composition of tempeh explains why the meat substitute is becoming increasingly popular with us: With around 20 grams of protein per 100 grams, tempeh is a real protein bomb, contains few carbohydrates and fat and is a low-calorie filler. Tempeh is a valuable vegetable protein source, especially for people who eat vegetarian or vegan food.

The protein content is even higher than that of tofu and the protein it contains can be absorbed particularly well by the body thanks to the fermentation process. In addition, the fermentation makes the gluten-free soybeans more digestible. Unlike animal protein, tempeh also contains no cholesterol. Tempeh also provides a variety of minerals, including iron, calcium and phosphorus.

The organic tempeh from the tempeh manufactory contains the following nutritional values, for example:

Calories: 152 calories
Egg white: 18.95 g
Fat: 7.68g
Fiber: 6.5 g
Carbohydrates: 1.8g

Tempeh: It depends on the preparation

Traditionally, you can slice tempeh and sear or fry it. But the meat substitute also tastes good raw, smoked, grilled or cooked. Tempeh works well as a side dish in salads, soups, vegan schnitzel or sandwiches. You can also process tempeh in other ways as you wish and use it for vegan goulash or vegan bolognese, for example.

You can also buy tempeh marinated with various spices and herbs. Alternatively, you can put the tempeh in a spicy marinade yourself before preparing it.

How sustainable is the meat substitute?

In contrast to meat, meat substitute products have a significantly better ecological balance, including tempeh and tofu. You can find out more about this topic here: Study: Plant-based meat substitutes have a better ecological balance

This is mainly due to the fact that significantly fewer resources are required for soy production than is the case for the production of meat. In particular, large-scale monocultures, which farmers need for the production of feed soy, are highly problematic from an ecological point of view. After all, corporations often cut down large areas of rainforest for this purpose. Added to this is the large water consumption and significant greenhouse gas emissions associated with livestock farming.

So that your tempeh is particularly sustainable, you should pay attention to regional products when buying it. You can now also find tempeh with soybeans from European cultivation. Also use organic products whenever possible. This is how you avoid chemical-synthetic pesticides and genetically modified soybeans.

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Vitamin D: This is What You Should Know About the Sunshine Vitamin

Vitamin D is extremely important for our body – and very popular as a dietary supplement. Their manufacturers like to suggest that it is absolutely necessary to use vitamin supplements to meet the vitamin D requirement. What’s behind it? We explain everything you should know about the vitamin.

Vitamin D actually describes a group of D vitamins, of which vitamin D3 is the most important variant. The fact is: our body can produce the fat-soluble vitamin itself with the help of sunlight, but can also absorb it from food. But is this combination enough to provide us with the “sun vitamin”?

What do we need vitamin D for?

Anyone who has ever broken a bone may remember the well-intentioned advice of their doctor that effervescent calcium tablets from the supermarket only help if you combine them with the “installation aid” vitamin D.

The vitamin is particularly responsible for

healthy bones
Strong muscles
strong immune system
Research is currently being carried out into whether vitamin D is also important to support certain functions of the cardiovascular system or to protect us from cancer. The German Society for Nutrition (DGE) created an overview of the current study situation, according to which, among other things, the vitamin D status can have a positive or negative effect on the risk of respiratory infections.

How does our body absorb the vitamin?

Our body can produce vitamin D3 itself from the UV-B light contained in sunlight. All you have to do is go out in the sun with uncovered skin, i.e. without sunscreen, or stay outdoors long enough. How long depends on your skin color and the latitude where you are. Of course, the weather and the time of year and day also play a role. In our latitudes, vitamin D formation is possible from March to October, according to the Robert Koch Institute (Rki).

In any case, it is important to be outdoors regularly and to let the sun touch your skin. The recommendations range from 25 minutes a day (March to October) to five minutes several times a week. The Federal Office for Risk Assessment (BfR) writes: “It is recommended to expose yourself to the sun for a total of approx. 5 to 25 minutes per day with your face, hands and larger parts of your arms and legs uncovered.”

Important: Always keep in mind that staying in the sun for too long without sun protection can lead to sunburn and, in the worst case, to skin cancer. Therefore, do not stay unprotected in the sun for too long at a time.

Vitamin D in winter and vitamin D deficiency

The fact that the sun’s rays are lower in the winter months does not mean that there is an immediate deficiency in vitamin D. The body can store the vitamin D and use these reserves to compensate for the need in the winter months relatively well.

However, if you start the winter with a poorly filled vitamin D store, a deficiency can occur that has a harmful effect on our health. Certain diseases and medications can also inhibit the absorption of vitamin D3.

Vitamin D overdose: side effects

An overdose of vitamin D can only result from the wrong dosage of dietary supplements and vitamin D preparations.

Both Stiftung Warentest and Öko-Test have warned in recent years that vitamin D preparations are often overdosed and mostly unnecessary.

As far as the bones are concerned, the motto “a lot helps a lot” should not be assumed with the preparations, because an overdose does not lead to particularly strong bones, but on the contrary to a leaching of calcium from the bone substance and thus to osteoporosis.

The calcium released from the bones then accumulates in the body’s soft tissues and can thus impair the function of many important organs such as the heart, lungs, muscles, tendons and blood vessels. Kidney problems can also develop as a result, such as kidney calcification or the formation of kidney stones. In the long term, overdosing can even lead to kidney failure.

Other possible symptoms of a vitamin D overdose:

Constipation, abdominal pain and vomiting
loss of appetite and weight loss
high blood pressure
psychoses
headache
muscle and tendon pain
fatigue
confusion
dizziness

If you take vitamin D supplements, you should take these symptoms seriously because they can lead to serious physical impairments in the long term.

Daily requirement of vitamin D

Although vitamin D3 has such important functions in the body, a daily dose of just 20 micrograms is enough to cover our daily needs. However, it is possible to cover 80 to 90 percent of the daily vitamin D requirement in our latitudes by spending time outdoors, so that the requirement actually taken up with food (or with food supplements) is usually lower.

The BfR writes that an intake of 20 micrograms per day is only recommended “if the body does not produce vitamin D itself”.

With age, however, the body’s ability to produce the vitamin from sunlight decreases, but at the same time the need for it increases with regard to osteoporosis and mobility. It therefore makes sense for seniors to have regular medical examinations and advice on whether it is necessary to take vitamin supplements.

Unfortunately, the way we live today means that many Germans are not optimally supplied with vitamin D because they spend less and less time outdoors. But that doesn’t mean that you have to take nutritional supplements right away – and certainly not on your own.

The consumer center writes, citing a study by the Robert Koch Institute (Rki) from 2019: “Most Germans are far from a clinical vitamin D deficiency, which also has health effects.”

The German Society for Nutrition (DGE) only recommends vitamin D preparations if an improvement in the vitamin D status cannot be achieved either through self-synthesis or through diet.

Which foods contain the vitamin?

You can get around 10 to 20 percent of the vitamin D you need from food. Because it is fat-soluble, the sun vitamin is particularly found in

fatty fish such as salmon and herring
Liver (cod liver oil or beef liver)
egg yolk
Mushrooms, for example chanterelles and button mushrooms
Cheese like Gouda

There are also foods, such as dairy products and margarine, that contain added vitamin D.

Vitamin D test: for “reasonable suspicion”

Anyone who doubts that their own body is sufficiently supplied with vitamin D can have this tested by a doctor.

However, the BfR recommends: “Since a large proportion of the healthy German population cannot be assumed to have a vitamin D deficiency, the vitamin D supply should only be determined if there is reasonable suspicion of a deficiency situation or in persons at risk.”

In any case, before you reach for tablets or other preparations, you should have a vitamin D test done by your doctor. Like all dietary supplements, vitamin D preparations should really only be taken if a deficiency has been diagnosed by a doctor – otherwise you risk serious side effects.

Important to know: If the doctor considers the suspicion of a deficiency to be justified, the health insurance company will take over
cost of the test. According to Oko-Test, a test on your own account costs between 20 and 30 euros.

Anyone who just feels a little listless and tired in winter does not necessarily suffer from a vitamin D deficiency.

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Cooking Tips

7 Useful Tips for Beginners About BBQ in Winter

Most people associate barbecue with a warm summer breeze, with green tree branches hanging over the grill and sunlight that accompanies the party almost until its end. But the Big Green Egg grill shouldn’t get dusty in the garage in winter, because this is not seasonal sports equipment, it is suitable for use at any time of the year.

In winter, cooking is even more pleasant: insects do not get bored, gathering at the lamps; the drinks are not heated, and the guests are even more delighted to welcome your little culinary masterpieces.

  • Place the grill in the least windy corner of the yard, as it is the icy wind that penetrates the blower and cools the heat;
  • The day before your planned BBQ party, bring the charcoal into your home to warm it up and dry, making it easier to fire.
  • It is only necessary to store coal in paper bags, as condensation can form on the walls of the plastic packaging due to temperature differences. The resulting water droplets will be absorbed by the coal, from which its quality will only suffer.
  • Close the charcoal bag tightly. Many people store grill charcoal in their garage, which has a ton of chemical odors such as gasoline, paint, or furniture varnish. If this smelling air gets to the coal, then you risk getting a steak for lunch with the smell of gasoline, engine oil, etc.
  • Equip yourself with tools: buy Big Green Egg tongs for meat and vegetables, and a metal spatula for fish. Under no circumstances pierce the grilled food with a fork, as you will only damage them and lose juice, turn juicy tidbits into dry and sinewy. The fork is only useful for slicing the finished dish.
  • Don’t tackle complicated recipes in winter. Bad weather can quickly ruin plans, be prepared for this. Cook simply and with passion.
  • If you want something like that, then it’s time to get a set of spices from the cabinet and make a fragrant sauce. With the Big Green Egg Pickle Syringe, you can make your steak or poultry even more juicy and tender.
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