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These 6 Foods are the Worst for the Climate

What does nutrition have to do with climate protection? Lots: certain foods are bad for the climate because of how they are produced. We present the six most climate-damaging foods and show how you can make your diet more climate-friendly.

1. Butter

Even if it is a vegetarian product, butter is considered the number one climate killer. According to the Öko-Test, around 24 kilograms of CO2 equivalents are emitted for the conventional production of one kilogram of butter. A CO2 equivalent indicates how much a certain mass of a greenhouse gas (e.g. methane) contributes to global warming. To do this, it is compared with the same amount of CO2. Thus, the value of the CO2 equivalent describes the share of a product in the greenhouse effect.

The climate-damaging effect of butter is due in particular to the fact that, according to Öko-Test, around 18 liters of milk are required for one kilogram of butter. This in turn means that many cows have to be kept. A large amount of greenhouse gases are already released during the production of the required animal feed. In addition, cows emit methane gas during digestion, which is even more harmful to the climate than CO2.

2. Beef

Beef is the most climate-damaging type of meat and, with around 13 kilograms of CO2 equivalents, has a CO2 balance four times as high as that of poultry or pork. This is also due to the way the cattle are kept. The value is only lower than that of butter because beef cattle live significantly shorter lives than dairy cows. Another disadvantage: in terms of water consumption, beef ranks third after cocoa and coffee.

3. More from the cow: cheese and cream

Other foods, for the production of which cattle have to be kept, also have a drastic effect on the climate. On average, 8.5 CO2 equivalents are required for the production of cheese and 7.6 for cream. In order to improve these values at least a little, it is advisable to use products with a low fat content. Because the higher the fat content of a dairy product, the more milk is needed to make it.

4. Vegan, but harmful to the climate: frozen fries

With 5.7 kilos of CO2 equivalents, a mostly even vegan product is in fourth place among the most climate-damaging foods. However, the reason for this is not the potatoes themselves, but the complex production of the fries, which have to be dried, deep-fried and frozen. A lot of energy is required for these processes. Incidentally, this also applies to dry powder for mashed potatoes, the production of which requires around 3.8 kilograms of CO2 equivalents.

However, you don’t have to do without fries and mashed potatoes completely, you can easily make both yourself. This is not only more climate-friendly, but also healthier.

5. Chocolate

As a popular sweet, chocolate is good for the soul, but very bad for the climate. 3.5 kilos of CO2 equivalents are caused for one kilogram of chocolate. Their climate-damaging effect is due to these two factors:

Chocolate often contains milk, the production of which is harmful to the climate due to the greenhouse gases released, as described above. More milk in the chocolate means more CO2.
In addition, chocolate products often contain palm oil. In many areas, rainforests are being cleared on a large scale to make way for palm oil plantations. The carbon that the rainforest had stored then escapes into the atmosphere as carbon dioxide.
In addition, chocolate consists largely of cocoa, which requires large amounts of water to produce. It takes up to 27,000 liters of water to produce one kilogram of cocoa beans, and there is around 1,700 liters of water in a bar of chocolate. Although this is not directly related to the climate, it is also an environmentally harmful factor.

To make chocolate a little more climate-friendly, you should buy chocolate products that contain little to no palm oil. Chocolate bars usually contain no palm oil, but you should take a closer look at other chocolate products. There are also many vegan chocolates that do not contain milk and therefore have a slightly better CO2 balance.

Another tip: It is advisable to buy chocolate and cocoa with fair trade certification. By doing so, you support fair trade, where farmers and workers in the production chain receive a fair wage.

6. Pork and Poultry

With around 3.4 CO2 equivalents, these meats are significantly more climate-friendly than beef, but they still occupy sixth place on our list. The reason for this is that pigs and chickens also need large areas and a lot of feed.

The feed is often imported, which means that large amounts of CO2 emissions are released during transport. In certain areas (e.g. in Brazil), large areas of rainforest are also cleared for the cultivation of fodder plants.

If you want to do something good for the climate, animals and the environment, you should reconsider your meat consumption and consider how you could reduce it. You don’t have to live vegetarian or vegan overnight if you still find it very difficult at the moment.

But you can slowly approach the topic, for example by having two to three vegetarian or vegan days a week or by preparing certain meals a day exclusively from plant-based products.

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Cooking Tips

Are Chestnuts Edible? – the Difference Between Horse Chestnut and Chestnut

Some chestnuts are edible, others are poisonous to humans. Here we show the differences between horse chestnuts, sweet chestnuts and chestnuts.

Horse chestnuts, sweet chestnuts, chestnuts – which ones are edible?

When the brown leaves fall from the trees in autumn, the chestnuts also fall to the ground. In Germany, there are almost exclusively two different types of chestnuts found in nature: the horse chestnut and the sweet chestnut.

Most people know the fruit of the sweet chestnut as chestnuts or chestnuts. They are considered a delicacy and are in great demand in autumn. At many events and in big cities there are chestnut stands where you can get fresh hot chestnuts. The chestnut variety is edible, whereas horse chestnuts are poisonous.

Horse chestnuts are not edible: this is how you distinguish them from chestnuts

Horse chestnuts are much more common than sweet chestnuts with edible chestnuts. You can easily tell the two types apart:

The leaves of the horse chestnut consist of five smaller individual leaves that look similar to beech leaves.
The leaves of the sweet chestnut, on the other hand, do not have five leaves, but hang individually on the branches. They also have small, sharp spines on the edge.
Edible chestnuts (marrons) look different: They taper to one side and have a brush-like puff at the top.
The shape of the chestnuts is rather flat and pointed, the shape of the horse chestnuts is more round.
The husk of the horse chestnut has hard, short spines. There are many longer spines on the chestnut shell.
Horse chestnuts flower from April to May and lose leaves and fruit in September and October. Eating horse chestnuts is poisonous to humans, but children like to make small chestnut figures out of them. It’s not dangerous as long as the children don’t swallow the chestnuts. More about this here: Handicrafts with chestnuts: Instructions for chestnut men and Co. You can also make detergent from horse chestnuts or a horse chestnut ointment.

Tip: For many animals, chestnuts are not only harmless, they are actually a real treat. Wild boar and deer like the chestnuts very much. At foresters or in a game reserve there are often collection containers to which you can bring the collected chestnuts for the animals.

Edible chestnuts: Eat them raw, cooked or baked?

The sweet chestnut flowers in June and July, a little later than the horse chestnut. The chestnuts also fall a little later from the tree – it won’t be until the end of September at the earliest. When the chestnuts are ripe, the prickly skin bursts open and wilts. Shortly thereafter, they fall to the ground. Up to three edible chestnuts can sit in a chestnut shell. You can eat them raw, boiled and also baked:

In the case of raw chestnuts, you must first remove the peel.
If you cook or bake chestnuts, you must first slit them crosswise. Then the heat can penetrate the chestnuts and cook them. The chestnuts are only peeled after cooking/baking.

The edible chestnuts are very high in calories, but also healthy: They contain a lot of high-quality protein and significantly less fat than nuts. Potassium, calcium, iron, magnesium, as well as vitamin E, vitamin C, almost all B vitamins and beta-carotene are also found in large quantities in the chestnuts.

You can find the sweet chestnut in many parks and deciduous forests. If you look around carefully during walks, you can spot them.

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Cooking Tips

Bitter Almonds are Poisonous – So You Can Still Eat Them

Bitter almonds are poisonous when raw due to the hydrocyanic acid. Cooked or baked, however, they are used in many traditional recipes. Here you can find out when you can eat bitter almonds and what to look out for.

Bitter almonds are valued for their intense almond flavor and, despite their toxic effect, are often used as a baking ingredient. This is possible because the toxic substance largely evaporates when heated. In contrast to baking flavors, you get a natural and less dominant bitter almond taste. We’ll show you what you absolutely have to consider when seasoning with bitter almonds.

Bitter Almonds: Inedible when raw

Bitter almonds are closely related to the sweet almonds and like these fruits of the almond tree. Visually, the two subspecies can often hardly be distinguished, with the bitter almond being slightly smaller than the sweet almond. Some bitter specimens can also be found among sweet almonds, which also contain hydrocyanic acid and should not be eaten raw. If you bite into a very bitter almond from a packet of sweet almonds, it’s best to spit it out.

Bitter almonds contain around three to five percent amygdalin, i.e. hydrocyanic acid bound to sugar residues, which is toxic when raw. During digestion, the highly toxic hydrocyanic acid is split off, which can cause serious symptoms of poisoning even in small quantities. In addition to hydrocyanic acid (or hydrogen cyanide), benzaldehyde is also split off. Both substances have the typical bitter almond taste, which is reminiscent of marzipan and is popular in many baking recipes. In contrast to hydrocyanic acid, benzaldehyde is not toxic and is used as a bitter almond aroma (also called false bitter almond oil) for baking.

According to the Lower Saxony State Office for Consumer Protection and Food Safety (LAVES), the hydrogen cyanide content of raw bitter almonds is up to 3000 milligrams per kilogram. Depending on body weight, 5 to 10 bitter almonds can be deadly for children. This number is higher for adults, but you should definitely avoid raw bitter almonds. In the trade, the bitter seeds are usually only offered in small packs of 50 grams. You can buy bitter almonds in the health food store or in the pharmacy.

By the way: Bitter apricot kernels also contain amygdalin. Studies by LAVES have shown that their hydrocyanic acid content is comparable to that of bitter almonds. The Federal Institute for Risk Assessment (BfR) warns against eating more than two apricot kernels a day; tolerance is significantly lower in children. The same applies to raw bitter almonds.

Cooking or baking bitter almonds: this is how you can eat them

Since hydrocyanic acid is very sensitive to heat, it evaporates when cooking or baking and only a very small proportion of the toxic substance remains. You can therefore consume small amounts in heated dishes without hesitation. For example, you can use bitter almonds to flavor pastries, liqueurs or other desserts. Traditionally, bitter almonds are incorporated into Christmas stollen, amaretti and liqueurs, among other things.

You can process bitter almonds by grinding them finely or grating them with the other ingredients like fresh nutmeg with a fine grater. The food must then be heated. Alternatively, you can heat the kernels separately in the oven and use them to refine cold desserts. Depending on how intense the bitter almond taste should be, you can calculate around 5 to 15 grams of bitter almonds per 500 grams of mass. This amount is completely harmless after heating.

Below you will find a recipe for aromatic cantuccini with bitter almonds without artificial flavorings.

Cantuccini with bitter almonds: recipe without artificial baking flavors

Ingredients:

250 g flour
125 gsugar
1 teaspoon Baking powder
0.5 tsp salt
10 g bitter almonds
2organic eggs
20 gorganic butter (soft)
0.5 vanilla bean
200 g almonds
Zest of an organic lemon (optional)

Directions:

Place the flour, sugar, baking powder, and salt in a large bowl and mix together.
Finely grind the bitter almonds or use a very fine grater to grate them into the dry ingredients. Mix everything thoroughly.
Add the organic eggs, the softened butter and the pulp of half a vanilla pod (alternatively, you can also use a pinch of homemade vanilla sugar) and knead all the ingredients together. For a special aroma you can add the zest of an organic lemon. Knead in the whole sweet almonds at the end.
Chill the dough for half an hour.
Preheat the oven to 190°C top/bottom heat. In the meantime, divide the dough into five portions, roll them into four centimeter thick strands and place them on a baking tray lined with a baking paper alternative or baking paper. Leave some space between the rolls as the pastries will rise in the oven.
Bake the rolls for about 12 to 15 minutes, let them cool slightly and cut them into slices about 1.5 centimeters wide.
Place them cut-side up on the baking sheet and bake for another 10 minutes until golden brown. Allow the cantuccini to cool completely before packing in an airtight container.

Alternatives to bitter almonds: bitter almond flavor

Due to the toxic hydrogen cyanide, many prefer to use bitter almond flavoring when baking, which tastes the same but does not contain any of the toxic substances found in bitter almonds.

You can also use bitter almond oil, which is obtained from the kernels of bitter almonds, apricots or other stone fruit. Bitter almond oil consists mainly of benzaldehyde, but also contains toxic hydrocyanic acid. Thanks to the intense almond aroma, it is used as a spice oil in food production but also in perfumery. Important: If you want to use bitter almond oil for food, you must heat it up before consumption.

Tip: The oil can be freed from the hydrocyanic acid using special processes. You can therefore also find bitter almond oil free of hydrocyanic acid in stores.

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Oranges: That’s How Healthy They Are

Oranges are healthy and full of good ingredients. You can find out more about the refreshing vitamin bombs and their health benefits here.

Round, bright colour, sweet and juicy aroma: this is what distinguishes oranges, also called oranges in some regions. But citrus fruits are not only popular because of their taste, but also because of their large portion of nutrients and vitamins: Oranges are very healthy.

The fruits are divided into summer and winter oranges according to when they were harvested. Winter oranges in particular grow in Spain and Italy. The harvest season extends from autumn to March for early varieties and into May for late varieties. Summer oranges have a longer way to get to us, coming primarily from the USA, Israel and South Africa.

If you want to shop as regionally as possible, oranges are not the best choice. At least you can eat fruits from southern Europe in winter. Their transport routes are significantly shorter than those of summer oranges and therefore cause fewer CO2 emissions.

Healthy Oranges: Calories, Vitamins and Nutrients

Oranges are rich in vitamin C – most of you have heard of that. But the healthy oranges also contain other valuable ingredients.

Nutritional values ​​per 100 grams of orange:

Energy: 47 kcal
Protein: 0.94g
Carbohydrates: 11.75 g
Fat: 0.12g
How many calories does an orange have?

A small orange weighs about 130 grams and has 61 kilocalories. So you can eat them as a light snack in between. Since it is very high in fiber and low in calories, it is good for losing weight. However, this does not apply to orange juice, which often contains a lot of sugar.

Vitamins and minerals per 100 grams of orange:

Vitamin C: 53.2 mg
Magnesium: 10 mg
Calcium: 40 mg
Potassium: 181 mg
With two to three oranges a day, you could already cover the recommended daily requirement of vitamin C. Vitamin C is not only important to strengthen your immune system, but also contributes to the maintenance of healthy bones and connective tissue.

Oranges also contain a good portion of magnesium, as well as some calcium. Both minerals ensure dense and stable bones and teeth.

Oranges are also a good source of potassium. Potassium is involved in the regulation of blood pressure, among other things. The World Health Organization recommends that adults with high blood pressure increase their potassium intake because it improves both systolic blood pressure (the pressure in the blood vessels when it is at its highest) and diastolic blood pressure (the pressure in the blood vessels when it is at its lowest). ) sinks.

Oranges: health effects

The juicy flesh of the orange is surrounded by a thin white skin, also called the mesocarp. It is best to eat these as well, because they contain health-promoting secondary plant substances such as flavonoids. Flavonoids are a group of antioxidants. Studies suggest they may reduce the risk of some cancers and cardiovascular disease. The white skin also contains fiber. These ensure good digestion.

Positive effect on blood values

A study suggests that an antioxidant complex in oranges called hesperidin can lower not only high blood pressure but also cholesterol levels. As part of a healthy diet, the study concludes, eating oranges can reduce the risk of cardiovascular disease.

Oranges are healthy, orange juice is healthier?

A 2015 University of Hohenheim study suggests that orange juice may be healthier than an unprocessed orange. The initiator of the study explains that the body can better absorb and utilize certain ingredients in the orange, including carotenoids and vitamin C, if the orange has been pressed beforehand. Although small amounts of these nutrients are lost during pressing, the improved availability apparently more than compensates for this effect.

However, it is important to buy direct juice from oranges and not to use orange nectar. This consists of orange juice diluted with water to which sugar has been added. In addition, you should only drink orange juice in moderation because, in addition to its healthy ingredients, it also contains a lot of sugar (eight to nine grams per 100 grams of juice).

Tip: It is best to press the orange juice yourself. It is particularly fresh and the vitamin C is retained. You also avoid packaging waste. If you still buy orange juice, look out for the Fairtrade seal.

Buy oranges: organic is better

As healthy as oranges are, something spoils their enjoyment. According to Ökotest, pesticides can be detected in every second orange. This is especially true for conventionally grown oranges. One or more particularly dangerous substances were found in almost all examined oranges from conventional cultivation – for example imazalil, an antifungal agent that is suspected of being carcinogenic. You should therefore wash oranges thoroughly before eating them.

It is even more advisable to use organic oranges when shopping. According to the Ökotest, these are not or only slightly contaminated with pesticides. In addition, organic cultivation protects the environment and does not use any chemical-synthetic pesticides in cultivation.

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Coffee Alternatives – Are There Better Pick-me-ups?

Do you have the feeling that your coffee consumption has increased indefinitely and you urgently need a coffee substitute with a fresh kick? Or do you just want to try something different, but don’t want to miss out on the wake-up effect in the morning? We present you some caffeinated beverages, but also decaffeinated alternatives that are more or less known to be a good substitute for coffee.

Black tea

One of the most popular coffee substitutes is black tea. The advantage of tea is its slower but usually longer-lasting effect. Although caffeine or theine is also included, since this is bound to other substances, it takes longer for the desired stimulant effect to develop. However, if you are looking for a quick caffeine kick in the morning, you should rather grab an espresso or coffee.

Green tea

Believe it or not, green tea is a perfect pick-me-up as it is also a caffeinated beverage. The difference to black tea is that green tea is not fermented. Thanks to its binding to numerous amino acids and tannin bonds, the caffeine acts very slowly and gently. The effect of the caffeine also lasts much longer.

A very special green tea is matcha tea. It is given as a powder in hot water and foamed with a bamboo whisk. This coffee substitute contains many vitamins and other healthy ingredients that result from gentle processing. In addition, the powder is made from whole tea leaves, so you can consume all the ingredients. When preparing the tea in a bag, the ingredients are removed from the tea by removing the leaves.

Cola

Cola is also known for its refreshing and invigorating effect. As a caffeinated drink, it is enjoyed on many occasions – especially on hot days as a popular coffee substitute. One reason to reach for the cola is the stimulant effect. Thanks to the caffeine and sugar it contains, tiredness quickly dissipates and we become fit and alert. Unfortunately, this effect does not last long.

Energy drinks/ Guarana pick-me-up

Thanks to the caffeine it contains, guarana stimulates the cardiovascular system and is therefore often found in energy drinks and lemonades. But Guarana is also found in some types of cocoa and chocolate. However, since this is bound to tannins, it takes a while for the guarana stimulant to take effect and for the effect to wear off again.

Because the amount of caffeine is regulated in Germany, energy drinks may not contain more than 32 mg of caffeine per 100 ml.

Mate tea

Originally, the term Mate referred to a drinking vessel from which the infusion with finely chopped Mate leaves was drunk. However, this name has also prevailed for the drink. With us, however, the infusion drink is better known as a bottled soft drink.

The caffeine content per bottle is about as much as a 150 ml cup of coffee and contains only half the sugar compared to cola. This caffeinated drink can therefore also be described as a coffee alternative.

Ginger water

But not only caffeine can trigger a waking effect. Hot spices can boost the metabolism and stimulate blood circulation. This wakes you up and doesn’t make you tired so quickly. You can simply pour honey over hot ginger pieces or slices and then enjoy.

Hot lemon

Thanks to the high vitamin C content, which stimulates the metabolism, a hot lemon can drive away tiredness. The extra vitamin kick provides more energy and an increase in concentration. A pick-me-up that does not require any caffeine and is very healthy.

Ultimately, your taste decides which alternative is the best coffee substitute. Do you prefer a hot lemon or do you grab a guarana pick-me-up? As a coffee lover to coffee lover, however, we recommend that you limit your coffee consumption a little and enjoy your favorite drink more consciously. Because you don’t want to do without a quick caffeine kick in the morning, do you?

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Extrudates: This is How the Crispy Products are Made

Extrudates can be found in many different forms. Examples are oat pops or peanut flips. Here you can find out how they are made and what properties they have.

An extrudate is a food that has been expanded by pressure and high temperatures. This heating and puffing makes it nice and crispy. Starchy foods are usually used to produce extrudates because they are particularly suitable. Examples of this are bran or grinding flour, also known as husks.

How are extrudates formed?

The production of an extrudate is also called extrusion. You can imagine them as follows.

The extruder (the conveying device that applies the pressure) breaks down the starchy raw material through a combination of pressure and high temperatures.
As soon as the raw material comes out of a nozzle, the temperature and pressure drop suddenly, so that water vapor escapes from the dough and air bubbles are trapped in it.
The result is the so-called extrudate. Sometimes the manufacturers roast or dry it afterwards.
The extrudate can then be cut into any desired pieces or post-treated in some other way. For example, it is fried, sweetened or flavored.
The production of extrudates is quite an involved process. You could theoretically make extrudates yourself, but you would need an extruder for that. The extruder is quite expensive and the raw materials required are usually not commercially available. That’s why we would advise against making your own extrudates at home.

This is how you find extrudates in stores – and that’s how healthy they are

You can find extrudates commercially in many different shapes. Some examples:

Cereals (e.g. oat pops)
Snacks (e.g. peanut chips, onion rings or cheese balls)
break bar
Confectionery (e.g. Nippon or Kinder Country)
crispbreads
But how healthy are the different extrudates now?

In general, you should know that the raw materials for making extrudates are mostly industrial waste products. This is the case, for example, with bran or grinding flour.

During the manufacture of the extrudates, the starch is then completely broken down from the raw materials. This process makes the extrudates easy to digest, but it also destroys important amino acids. In addition, the raw materials are highly heated, which leads to a loss of nutritional value. Vitamins contained in grain products are also lost by 50 to 80 percent during extrusion. Because of this, breakfast cereals, for example, are subsequently enriched with vitamins.

All in all, unfortunately, extrudates are often expensive finished products made from cheap raw materials and air. So if you include them in your diet, it is best to combine them with fresh fruit or vegetables.

In addition to the above examples of rather unhealthy extrudates, there are also some healthier extrudates that you can eat with a clearer conscience. These include pasta, which is one of our staple foods. In addition, textured soy, which you can find in the form of soy strips, for example, is also an extrudate. While these products are a bit more recommendable than peanut chips and other snacks, they’re still best enjoyed in moderation.

Durability of extrudates

The extrusion process removes certain enzymes from the products, making them more perishable. In addition, the extrudates hardly contain any moisture since they are dried foods. These two facts make extrudates last a long time. As a rule, they can be kept for at least a year, usually even longer. So you can keep them for a very long time without worrying about them spoiling or expiring.

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Coffee and Espresso – What are the Differences?

After getting up, a cup of coffee is the best thing in the morning to wake up. But do you prefer regular coffee or would a strong espresso be a better choice? What exactly is the difference between coffee and espresso? It’s both coffee… isn’t it?

One bean – many differences! Coffee vs espresso

Even if at first glance these are just different ways of preparing our favorite bean, coffee and espresso have many differences. From the roasting time to the preparation: we will show you the differences between coffee and espresso!

Roasting time: Roasting has a huge impact on the inner workings of the beans. Espresso beans are much darker than coffee beans – and this also affects the development of the aroma. The longer the roasting lasts, the more acid is broken down within the bean. This is why espresso tastes milder than filter coffee. Coffee is roasted for about 10 to 15 minutes, espresso for 15 to 18 minutes and therefore significantly longer. Depending on the roast, the coffee bean is yellowish to medium brown. An espresso bean is dark brown and shiny because coffee oils escape during longer roasting.

Degree of grinding: The different degrees of grinding of coffee provide different results. For the preparation of filter coffee, depending on the method, choose a medium degree of grinding. Espresso powder is ground much finer than coffee powder.

Preparation: While the preparation of a filter coffee – whether machine or hand infusion – takes quite a long time (approx. 5 – 8 minutes), a maximum of 30 seconds are required for an espresso. The following applies to coffee: A cup of hot water dribbles through a spoonful of ground coffee in three to five minutes. The medium to coarse degree of grinding offers the water enough resistance for the long brewing time and can thus optimally combine with the acids, aromas and caffeine.

Espresso powder is ground much finer than coffee powder. With an espresso maker or a portafilter machine, the hot water is pressed through the espresso powder under high pressure for a short time. As the hot espresso runs into the cup, a creamy layer forms on the surface – the crema. The brewing temperature also differs: for coffee it is between 85°C and 91°C and for espresso it is approx. 92°C +/- 2°C.

Caffeine content: Let’s come to the most important difference between coffee and espresso – the caffeine content. At the same time, we uncover a myth here: espresso has, only relatively speaking, more caffeine than coffee. 100 ml of espresso contains over 100 mg of caffeine – in the same amount of coffee, on the other hand, there are just 80 mg. But it’s the amount you drink that counts: if you drink a whole cup of coffee, you’ll end up absorbing more caffeine than with a small cup of espresso.

Last but not least, coffee and espresso not only taste different – they also work differently. A cup of espresso tastes stronger than coffee because only a small amount of water (approx. 25 ml per espresso cup) is used. On the other hand, it contains fewer acids and is therefore easier on the stomach. This is not only due to the longer roasting, but also to the shorter brewing time.

Conclusion

The beans are the same, so the key difference between coffee and espresso is how long the beans roast. The different types of preparation, degree of grinding and brewing time also have an influence on the taste and effect. Coffee is the perfect way to start the morning, and the espresso is wonderful as a gentle pick-me-up after a meal.

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Brussels Sprouts are Healthy: That’s Why You Should Eat the Regional Winter Vegetable More Often

What makes Brussels sprouts so healthy is not only plenty of vitamin C. When bought regionally, the winter vegetable is also a sustainable food.

Brussels sprouts belong to the cruciferous family and have been cultivated in Europe for around 200 years. At that time, farmers in Belgium began to grow the cabbage variety – which is why the florets are also called “Brussels cabbage”.

Brussels sprouts are a particularly digestible variety of cabbage that usually does not cause bloating or abdominal pain. Its strong aromatic flavor becomes milder after the first frost: then the sugar content increases and the cabbage tastes sweeter and less bitter. But whether strong or mild – Brussels sprouts are always healthy.

Brussels sprouts: Healthy thanks to vitamins and minerals

Numerous important vitamins and minerals make Brussels sprouts healthy (data from the USDA per 100g):

Vitamin C (85 mg) strengthens the body’s defences. 100 grams of Brussels sprouts contain about 85 milligrams of vitamin C.
Vitamin B-6 (0.2 mg) strengthens the immune system, among other things.
Vitamin A (38 micrograms) primarily supports bone formation, the skin and visual performance.
Vitamin K (177 micrograms) regulates cell growth and is important for blood clotting. Attention: Vitamin K inhibits the effect of vitamin K antagonists, which are contained in some medicines. If you are taking such medications, you should not consume too much vitamin K.
Potassium (389 mg) controls the transmission of stimuli in our muscles.
Calcium (42 mg) strengthens our bones and teeth.
Iron (1.4 mg) primarily transports oxygen in the blood.
According to research by the NDR, the vitamin C content in frozen Brussels sprouts is higher than in fresh ones. It depends on what “fresh” means. If you harvest Brussels sprouts in your garden and process them directly, the vitamin C content will be higher than fresh Brussels sprouts that have been stored in the cold store for some time and have been transported.

Brussels sprouts as part of a healthy diet

Not only the high amount of vitamins and minerals make Brussels sprouts healthy. It also contains other substances that promote our health:

Bitter substances stimulate digestion and soothe the gastric mucosa. They can even relieve mild abdominal pain.
Together with iron and vitamin B, folic acid (folate) promotes healthy blood formation.
Studies indicate that Brussels sprouts may help reduce the risk of type 2 diabetes.

With just under four grams of protein and fiber per 100 grams, Brussels sprouts not only provide important energy, but also fill you up in the long term and get your digestion going.

So it pays to include Brussels sprouts in your diet. Especially in winter it is an important supplier of health-promoting substances: it is one of the few regional vegetables that are still growing.

Brussels sprouts: Healthy and sustainable winter vegetables

Healthy Brussels sprouts are in season from November to January. It is a good alternative to vegetables that have to be imported from warmer regions in winter. However, only around 15 percent of the Brussels sprouts in the supermarket come from Germany. The rest comes mainly from the Netherlands, Belgium, Great Britain and France. Regional Brussels sprouts have a low carbon footprint, making them a sustainable food.

Tip: When shopping, pay attention to where the Brussels sprouts come from. At weekly markets or in organic supermarkets you can often find fresh Brussels sprouts on a stick from local farmers and you can shop regionally.

Cook Brussels sprouts properly

Its valuable ingredients make Brussels sprouts so healthy. To preserve them, you should prepare Brussels sprouts as fresh as possible. When buying, make sure that the florets are firm and light green. At room temperature, the florets wilt quickly. They will keep in the fridge for several days if you wrap them in a damp cloth.

Before processing Brussels sprouts, first remove yellow or loose leaves. Then you should clean the Brussels sprouts, remove the stalks and cut them in a cross shape. This way they cook evenly. Then you can prepare the florets:

Blanch Brussels sprouts: Bring water to a boil in a saucepan and add the Brussels sprouts. Leave it in the boiling water for about three minutes. Then drain it and let it cool in ice water for another three minutes. You can freeze blanched Brussels sprouts.
Boil and prepare Brussels sprouts: Place the florets in a saucepan with water and bring to the boil. Then turn down the heat and put a lid on the pot. After five to seven minutes the cabbage will be al dente.
You can process the cooked florets as you wish – let yourself be inspired by our healthy Brussels sprouts recipes, for example.

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Smoothies: How Healthy are They Really?

Red, green, yellow: Smoothies are all the rage – but are they healthy too? And what exactly makes a healthy smoothie? Are the pureed fruits and vegetables really better than fresh? Are smoothies vegan? How much sugar do they contain?

In the cold season with dry heating air, wet, cold feet and cold viruses, our immune system has a lot to do! Vitamins help to support the body’s defenses and stay healthy.

Because it is not scientifically proven how well our body can absorb synthetic vitamins from effervescent tablets, vitamin pills or beverages and foods fortified with them, it is always best to absorb the vitamins in their natural form, i.e. directly from fruit and vegetables. Therefore, it is not only important in the wet and cold season to integrate this into our daily diet.

Simply drinking vitamins with smoothies?

It’s very easy with smoothies, which are recommended in every refrigerated section as a health booster. But because vitamins and some other phytonutrients degrade during storage and preservation, it’s healthier to make a smoothie fresh at home. You don’t necessarily need a smoothie maker from the advertisement. A simple, cheaper hand blender is all you need to start with.

Once you’ve gotten the taste for smoothies, it may be worth buying a powerful blender, with which you can crush ice cubes with the fruit in summer and also process woody components such as grass.

What exactly is a smoothie?

The “smoothie” is a neologism and originally comes from the South and Central American continent, where it has been freshly prepared as “jugo” (juice) with a blender at fruit and vegetable stands in the market for generations. From there, this way of preparing fruit and vegetables migrated to the USA, where the word “smoothie” came about.

“Smooth” means soft, creamy, smooth and supple, which primarily means the mouthfeel. Is that automatically healthy? Yes.

Because unlike juice, all the fruit and veg is processed here, resulting in a thick end product that sometimes needs a little water added to be drinkable. In the countries of origin, the “jugo” is served without water with a straw. This makes it easier (and more hygienic) to eat at the market.

What can go in the healthy smoothie?

Theoretically, everything that tastes good can be processed into smoothies. Grasses can also be combined with fruit and vegetables, and spinach or carrots, for example, give the smoothie bright colors. Various leafy greens, for example carrots or kohlrabi, taste delicious and do not have to go to the compost.

Spices and herbs make every smoothie even more interesting. It’s fun to experiment with spices to add that extra something to even simple combinations. Vanilla, cinnamon, cloves, tonka beans, cardamom, ginger and more go well with sweet creations – everything that is healthy. Green smoothies and those with a high vegetable content are deliciously seasoned with curry, paprika, dill, mint, basil, turmeric and many other herbs and spices.

To give your own smoothie recipes more variety, it’s worth taking a look in the pantry, for example to see the baking ingredients. Some cocoa, ground nuts or almonds also go well with many recipes and at the same time ensure a creamy consistency.

Is every smoothie healthy?

A smoothie is supposed to be healthy, so sugar (or honey and any other sugar alternative) has no place in the list of ingredients. What counts is the natural sweetness of the fruit and the pure taste. If the finished drink is too sour, a bit of banana always helps: Their natural fruit sweetness and creaminess quickly upgrade many smoothies. Dried fruits are also suitable.

But this is exactly where a problem with smoothies lies: due to the fruit sweetness, there is a lot of sugar in the creamy drinks. In the smoothie test, the consumer magazine Öko-Test had 20 red smoothies tested for their sugar content, among other things. Many smoothies even had a similarly high sugar content as lemonade and cola.

It is true that this is not added sugar, but the fructose of the individual types of fruit. Nevertheless, you can pay attention to the specified sugar content when buying a smoothie.

Are smoothies vegan?

Strictly speaking, smoothies are vegan, which is why dairy products have no place in them. In some recipes, ingredients such as milk or yoghurt appear. However, such a drink is then a “mixed milk drink”, especially if the milk makes up a larger part of the end product.

If you prepare fresh smoothies yourself, you can keep an eye on all the ingredients and make sure that the smoothie remains vegan. When buying a smoothie, you can look for a corresponding vegan logo.

What makes the smoothie a healthy vitamin bomb?

The German Society for Nutrition (DGE) recommends five portions or at least 400g of vegetables and 250g of fruit per day for adults, about half of which are raw and the other half heated.

The DGE also explains that the daily five servings of fruit and vegetables can occasionally be replaced by a vegetable juice or a fruit juice. “However, this should not happen every day,” the DGE continued.

According to the DGE, for a smoothie to replace a portion of fruit, it should:

  • a maximum of half juice and at least half pulp, puree or chunky fruit and vegetable components
  • no added sugar
  • no additives such as flavors, colors or preservatives
  • no isolated nutrients
  • not concentrated by removing water

If these requirements are met, the healthy smoothie can be a regular part of the diet. However, you should not replace fresh fruit and vegetables with smoothies every day.

Is a smoothie healthier than juice?

With a smoothie, fruit and vegetables are only pureed, not juiced. This means that most of the ingredients such as valuable dietary fiber and phytochemicals are included. This would not be the case with juice, since dietary fibers in particular from the peel and pulp are disposed of during juicing. Anyone who has ever made their own juice from carrots or apples knows how much pomace ends up unused in the (organic) waste bin. But it is precisely in the shell that there are often healthy ingredients.

A smoothie is usually freshly prepared and therefore contains more healthy vitamins than juice, which has to be preserved in bottles or tetra packs by heating. Even a ready-made smoothie from the refrigerated section contains more phytochemicals and vitamins than a juice that is also available chilled in the supermarket. However, it is generally better to freshly prepare a smoothie at home.

Are smoothies basically “light” or do they make you fat?

A smoothie, no matter what color it is, consists only of plant-based ingredients. However, this does not mean that smoothies are fat-free, because vegetables can also contain fat. Just think of the avocado, which is a little fat bomb with 15g of fat per 100g. But don’t worry: This fat is a healthy, vegetable fat that has a lot of calories, but also has positive effects on your health.

Smoothies are not necessarily low in calories, because with a smoothie you are consuming fruit and vegetables in a concentrated form. On the one hand this is good, on the other hand it can tempt you to consume more than you would actually eat if the fruit or vegetables were not pureed. Finished smoothies often contain a lot of hidden sugar in the form of fructose.

The disadvantage of fruit and vegetables in pureed form is that you can consume a large amount of them in a short time and do not give the feeling of satiety time to report in time. Too much of a good thing is no longer healthy.

A little trick: just imagine (even with juice!) the amount of fruit/vegetables that were on the table before you pureed/juiced them. Would you be able to eat the same portion again? Probably not. So skip the second glass, delicious as it is.

Healthy smoothies: You should keep this in mind when preparing them

In general, smoothies are easy to prepare. All you have to do is wash the fruit and vegetables, remove the cores if you have them and puree them with a stand mixer, blender or immersion blender. Because the whole fruit including the skin is used (as with vegetables), you should opt for organic quality food.

But in order to be able to use the vitamins contained in it optimally, you have to observe a few basic rules, otherwise the smoothie is only half as healthy as you think.

The ingredients should all be as fresh as possible in order to guarantee the highest vitamin content.
If the mixer used is powerful enough, frozen food can also be used. Even in winter you can use it to mix berries into your smoothie.
Many vitamins break down quite quickly when crushed and processed, so you should drink your smoothie as soon as possible after preparation in order to be able to use the greatest possible vitamin yield.

Some vitamins, such as vitamin A, are fat-soluble and can only be absorbed by the body if fat is available. However, smoothies are usually fat-free (unless avocado is one of the ingredients), so a few drops of high-quality vegetable oil or a teaspoon of nut butter should always be included in the blender, or oilseeds such as sunflower seeds, flaxseeds or nuts should be processed.

Are smoothies always raw?

A smoothie is mostly raw food, but not always. Not all foods should be eaten raw, so occasionally one or the other cooked vegetable “strays” into the smoothie.

For example, a boiled potato would be conceivable to help make very watery smoothies creamy, or boiled pumpkin, which can also be processed in less powerful blenders. In principle, however, the focus should be on raw fruit and vegetables, provided they are suitable for raw consumption.

Are green smoothies healthier?

Green smoothies are drinks made from mostly green fruits and vegetables. They usually get their green color from a high proportion of green leafy vegetables such as spinach, lettuce, kale and others. Such drinks are often marketed as “particularly healthy” because they contain an above-average amount of chlorophyll, i.e. leafy green.

Chlorophyll is one of the secondary plant substances and, according to the advertising, is said to make you particularly healthy, happy and even younger. All of this is justified with the “purifying” or “detox”, i.e. “detoxifying” effect of the green leaf pigment. In medicine, however, the term “detoxification” does not exist, it comes from naturopathy and is only passed on orally. The argument of detoxification is usually only used to sell products or methods profitably or to compensate for one’s own unhealthy behavior with “detoxification cures”.

Conclusion: Smoothies can be part of a healthy diet

Freshly made smoothies can make a healthy contribution to the daily consumption of fruit and vegetables, but should not replace them. Because: Fresh fruit and vegetables keep you full for longer and have a lower energy density than pureed smoothies.

It’s not difficult to prepare delicious smoothies with local and seasonal fruit and vegetables without having to do without more than enough vitamins and minerals.

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Food

Flaxseeds: They Really are That Healthy

Flaxseeds are considered a healthy local superfood. We will show you which nutrients they contain and how you can use and process them.

What are flaxseeds?

Flaxseed is the seed of the flax, also known as common flax. It grows up to a meter high and has blue flowers. It is mainly grown in China, Russia and Ukraine. But it can also be found in Europe, for example in France, Germany and the Netherlands.

You can buy flaxseed whole, ground or as flour. We recommend that you use organic flaxseed and choose a product that comes from regional cultivation. In this way you avoid long transport routes and the associated high consumption of resources as well as chemical-synthetic pesticides in cultivation.

It’s in flaxseed

Flaxseeds contain a lot of fiber, which has a digestive effect. In addition, so-called mucilage is found in the seeds. They form a protective layer in the stomach and ensure that pathogens and other impurities can be transported more easily through the intestine.

Flaxseeds are also rich in omega-3 fatty acids, which should be an essential part of your diet. They have an anti-inflammatory effect, are important for the metabolism and contribute to a healthy immune system.

In addition to fiber and omega-3 fatty acids, flaxseeds contain protein, magnesium, iron and zinc as well as vitamins B1, B6 and vitamin E.

Here’s how you can use flaxseed

Linseed has been used medicinally for thousands of years, also in the form of linseed oil. The seeds are particularly popular as home remedies for gastrointestinal diseases. If you suffer from constipation or irritable bowel syndrome, you can use flaxseed as follows:

Eat 1 tablespoon of whole or ground flaxseeds.
Drink around 250 milliliters of water.
Repeat this two to three times a day.
The flaxseeds take effect after about twelve to 24 hours. Sometimes it takes up to three days for the full effect to take hold.

Linseed in the form of poultices has proven itself for colds, skin inflammation and muscle tension. To put on a flaxseed poultice:

Place 2-3 tablespoons of flaxseed on a cotton towel and tie a knot. Alternatively, you can stuff the flaxseeds into a clean cotton sock.
Pour hot water over the flaxseed poultice and let the flaxseeds soak for about 15 minutes.
Place the compress on the affected area and fix it with a dry cloth.

You should keep this in mind when using flaxseed

Since flaxseed contains cadmium, you should consume a maximum of 20 grams per day.
Flaxseed is said to limit the absorption of drugs from the gut. If you are taking medication, you should only eat flaxseed three to four hours after ingestion.
If you are currently pregnant, you should only use flaxseed after consulting a doctor.
If you eat flaxseed, it is important that you drink a lot – at least 1.5 to two liters per day, preferably water or unsweetened tea. Or you can make yourself a flaxseed tea directly.
Do not use flaxseed poultices on open wounds.
Flaxseeds are not very suitable for children.
If you have severe abdominal pain, an intestinal obstruction or a narrowed esophagus, you should not eat flaxseed. In these cases, seek medical advice and have the symptoms clarified.

Process flaxseed

However, you can not only eat flaxseed when you have symptoms, you can also use it in delicious recipes. In the following recipe, the flaxseeds provide a filling effect and a thicker consistency. For a smoothie you need:

250 g unsweetened soy yoghurt
1 tsp agave nectar or maple syrup
1 tsp flaxseed
150 grams of raspberries
2 tbsp almonds

And this is how it works: Put all the ingredients in the blender and puree them until you get a creamy smoothie.

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