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Heat Olive Oil: You Have to Pay Attention to This

Olive oil is a healthy and tasty Mediterranean cooking oil. It just can’t get too hot. Here we tell you what you should pay attention to when heating olive oil.

Heat olive oil: tips for cooking, braising, baking and frying

Whether you want to fry onions until translucent, season a pasta sauce to taste, or brush a pumpkin in the oven with the popular oil in autumn: you can use most olive oils – including good “extra virgin” quality olive oils.

As long as the olive oil is cooking, stewing or baking in the pot with vegetables or other water-containing foods, it hardly gets hotter than 100°C.
You can even fry in olive oil as long as you use a temperature controlled fryer and don’t set it above 180°C.

Be careful when frying: do not let the olive oil get too hot

In fact, there are few situations where olive oil can actually burn and lose both its great taste and health-giving properties. For example, if you want to sear something to create roasted aromas.

The so-called smoke point of olive oil is around 180°C. Beyond this temperature, the oil burns and not only loses its healthy components – dangerous and sometimes carcinogenic by-products such as the toxic acrolein are also produced.

If it must be olive oil, only hot-pressed, refined olive oil would be suitable for searing. This is heat-resistant at temperatures of up to 220°C. During hot pressing, however, a large part of the aroma and the health-promoting properties of the oil are lost.

In summary – what should be considered when heating olive oil?

Here are a few things to keep in mind when heating olive oil:

Combined with vegetables or other water-containing foods, olive oil does not burn.
With a temperature control, you can even use olive oil for frying at a maximum of 180°C.
For temperatures higher than 180°C, you should use hot-pressed olive oil or other cooking oils.
If you want to get the most out of your olive oil, both in terms of taste and health, you can add it at the end of the recipe to refine it. Organically grown olive oils from cooperatives are best for the environment and producers. However, since it is such a coveted raw material, consumers are often misled.

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Freeze Tofu: You Should Pay Attention to This

Freeze tofu? That’s fine! This not only keeps it longer, but also makes it particularly crispy or tasty. You can find out what you should consider here.

Freezing tofu has several advantages: Not only can you extend the shelf life, but you can also change the consistency. Tofu can be frozen for up to six months.

When does it make sense to freeze tofu?

Freezing tofu makes sense to prevent food waste – for example in these cases:

You don’t consume your tofu within its shelf life. Note: Most foods are still edible beyond the best-before date without any problems.
You opened the package and you have tofu left over. Tofu usually only lasts a few days in the refrigerator once opened.
Because it contains a lot of water, the tofu changes its consistency when it freezes. You can use this:

The pores get bigger. As a result, thawed tofu can absorb the marinade and spices better and tastes more intense. For particularly flavorful marinated tofu, it makes sense to freeze the tofu beforehand. However, be careful not to over-season – this can easily happen due to the larger pores.
Depending on the type, freezing the tofu makes it either firmer, softer or more crumbly. Natural tofu becomes firmer and easier to express. You can take advantage of this in dishes with crispy tofu, such as breaded tofu sticks. All other types of tofu, such as silken tofu, become softer and more crumbly and are then great for soy Bolognese or desserts such as vegan chocolate mousse or vegan cheesecake.
It is possible that some varieties will turn yellowish when frozen. However, the yellow tinge often disappears again when it is thawed.

Freezing tofu: what do you have to consider?

Pack the tofu airtight, for example in a tightly sealable box. Alternatively, you can leave it in the vacuum pack that you bought the tofu in. This is important to keep the tofu from drying out and freezer burn.
If you like, you can chop or portion the tofu before freezing.
The tofu should be in the freezer compartment or cupboard for at least half a day so that it is properly frozen. Then you can use the changes in consistency (see above).
Don’t marinate and season the tofu until it’s thawed.
The best way to thaw frozen tofu is to place it in the fridge the night before.

Which tofu is recommended

We recommend buying organic tofu. In particular, organic seals such as Bioland, Demeter or Naturland have strict guidelines and ban chemical-synthetic pesticides, among other things. In addition, organic tofu mostly consists of European soy.

Ask your supermarket or health food store about regional products and pay attention to the indications of origin. With shorter transport routes, you can save on CO2 emissions and thus reduce your ecological footprint. Here you can find out more about how you can eat regionally despite a vegan diet: Vegan regional: Soya and seitan are also available from Germany.

Tip: You can also make tofu yourself.

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Cooking Tips

Peel Jerusalem Artichokes: You Have to Pay Attention to This

In itself, the preparation of the miracle tuber Jerusalem artichoke is not difficult. However, there are a few things you should keep in mind when peeling and cooking.

Jerusalem Artichoke: Good for digestion and a slim figure

Jerusalem Artichoke is a perennial sunflower with bright yellow flowers. Like the tomato or the potato, the tuber was brought to Europe by French emigrants from North America in the 17th century. Visually, it resembles ginger, but tastes more like parsnip, but with a nuttier taste.

The tuber can be processed in many ways, for example to:

soups
puree
Casserole
potato pancakes
and even raw in a salad.
In addition to its excellent taste, Jerusalem artichoke has other positive properties. The tuber has 30 kilocalories per 100 grams and is high in fiber, which is important for good digestion. This includes, for example, the water-soluble dietary fiber inulin. This makes them particularly interesting for diabetics, as their consumption does not affect the blood sugar level, but has a positive effect on the intestinal flora. It is also rich in potassium and iron.

You have to pay attention to this when cooking and peeling

First, use a good vegetable brush to thoroughly scrub and clean the mostly earthy tubers in cold water.
Remove dark spots with a knife.
You don’t need to peel it as the skin is very thin and can be eaten. If it still bothers you, you can peel Jerusalem artichoke thinly with a paring knife. This is particularly recommended for larger tubers. Alternatively, you can peel the peel after cooking. That’s a little easier.
The Jerusalem artichoke is now ready for further processing: In contrast to potatoes, you can also eat it raw, for example in a salad or on a raw vegetable platter. If you want to prepare the tuber as a Jerusalem artichoke soup, casserole or puree, you should cook it for 15 to 30 minutes.

Undesirable side effects of Jerusalem artichoke

In addition to its many positive properties, Jerusalem artichoke unfortunately also has a few unpleasant side effects. Consuming them can cause severe gas and even diarrhea if you overeat. This is due to the large amount of roughage, which the intestinal flora often has to get used to digesting. It’s best to approach it slowly and start with very small portions. This gives the intestine time to adjust to the new food.

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Can Ice Cream Go Bad? You Should Pay Attention to That

Can ice cream go bad? This question is important both the next time you visit the ice cream parlor and for ice cream in your own freezer. We explain how you can extend the shelf life of ice cream and what you should pay attention to before consuming it.

Whether as a ball of ice cream in a cone, as a bar or on a stick: ice cream is particularly popular in summer. But can ice cream go bad? Here you can find out when you should stop eating the popular candy and what role the cold chain and best-before date play in this.

What role does the cold chain play?

Maybe you know it: You just bought an ice cream in the supermarket and were stopped on the way home. Suddenly you realize you’ve been carrying the fresh ice cream around with you for an hour in the heat. Can ice go bad if the cold chain has been broken for so long?

If you transported the ice in a cooler or in a special cooler bag, you may be lucky. But: Just to be on the safe side, check whether your ice cream is still good. If ice crystals have formed on the surface, this is a clear indication of an interrupted cold chain. In this case, you should not refreeze the ice cream. This is because germs can easily develop that can cause food poisoning.

Even if you have stored the ice cream in the freezer at home, you should still pay attention to the cold chain. It is best to fill smaller portions of ice cream into a bowl instead of leaving the whole pack out for a long time. Make sure to use a clean spoon or ice cream scoop for this.

Can ice go bad in the freezer?

If the cold chain is maintained throughout, you don’t have to worry. In this case, ice will last for many months. Of course, there is also a best-before date for ice cream. But you don’t necessarily have to stick to it. As a rule, you can still eat ice cream after a week has passed.

It’s best to do a little “taste test”: If your ice cream tastes fresh, it’s still edible. On the other hand, if it tastes slightly sour or has a different consistency, you should better dispose of it.

Tips for the ice cream parlor on the shelf life of ice cream

You can also easily recognize good ice cream in the ice cream parlor with a few tips. If you like to get vanilla ice cream at the ice cream parlor around the corner, next time you should take a closer look at the ice cream parlor. Is the water in the scoop clear or stale? Are the ice tubs clean? Does the ice cream itself look smooth and creamy? These indicators already tell you whether the ice cream is good or whether it could be contaminated.

A clear red flag that indicates “bad” ice is a friable surface. Then you can be sure that the ice has definitely been thawed before. The risk is great if you ingest germs and pathogens with the ice cream.

Make ice cream yourself

If you want to be on the safe side, you can of course prepare the frozen candy yourself. Then you can also be sure that there are no additives (such as flavor enhancers or preservatives and colorings) in the ice cream. However, even with the homemade varieties, make sure to use up the dessert quickly after the cold chain has been broken. Put ice cream that you don’t need back in the freezer as quickly as possible and use clean utensils to serve.

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Eating Brussels Sprouts Raw: You Should Pay Attention to This

Eating Brussels sprouts raw is possible in principle, but can put your digestion to the test. Here you can find out how to prepare the small cabbage florets as easily digestible as raw food.

Brussels sprouts are in season in Germany between September and March. It is therefore a popular ingredient, especially in autumn and winter cuisine. It is usually served boiled, fried or gratinated – for example as a Brussels sprouts casserole, Brussels sprouts in a pan or Brussels sprouts stew. Recipes with uncooked Brussels sprouts are rarer.

In principle, it is possible to eat brussels sprouts raw – the uncooked kale florets are not poisonous or otherwise harmful. However, they can be difficult to digest. You can prevent this by preparing them as gently as possible on the stomach.

Eat brussels sprouts raw – this is the most digestible way

Brussels sprouts have a slight bitter note both cooked and uncooked. For this reason, the prejudice persists that the raw leaves are poisonous. In fact, a bitter taste in some types of vegetables is a warning signal: in zucchini or pumpkins, for example, it can indicate that the toxic substance cucurbitacin has formed. With Brussels sprouts, on the other hand, the slightly bitter aroma is normal and therefore not a cause for concern.

Cooked Brussels sprouts are one of the more digestible types of cabbage. However, it is harder to digest raw and can lead to flatulence and other digestive problems. This is mainly due to its high fiber content. If raw cabbage always causes problems for your stomach, you should also be careful with Brussels sprouts. Then try a smaller amount first to see how your body reacts to the uncooked Brussels sprouts.

Eating Brussels sprouts raw: Preparation and recipe ideas

The florets harvested from November are best suited for recipes with raw Brussels sprouts. They have usually been exposed to freezing temperatures and taste milder and sweeter as a result. When cleaning Brussels sprouts, it is also best to remove the outer, dark green leaves. They are usually dry, fibrous and taste less pleasant than the light green inner leaves, especially when raw.

You can eat Brussels sprouts raw, for example, by preparing them as a salad. Some recipes for Brussels sprouts salad use pre-steamed Brussels sprouts—the florets are usually cut in half. If you use raw Brussels sprouts for salad, you should chop them up as finely as possible. This makes it easier to digest and easier to digest. For example, cut the florets into thin slices, grate them or pluck off the leaves individually.

You can dress the raw Brussels sprouts salad with a classic vinaigrette, a honey-mustard dressing or a lemon dressing, for example. Walnuts are particularly suitable as a topping because they harmonize with the slightly bitter note of the cabbage. You can add other ingredients to taste. A few Brussels sprouts also add an interesting touch to a classic mixed salad.

Tip: It is best to buy your groceries seasonally and regionally and, if possible, pay attention to organic quality. We can recommend the organic seals from Demeter, Bioland and Naturland, as they follow stricter criteria than the EU organic seal. In this way you contribute to biodiversity and soil protection.

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Freeze Broccoli: You Should Pay Attention to This

If you freeze broccoli, you can still enjoy the summer vegetable in the fall and winter. We’ll show you how it’s done – and tell you the best way to defrost the florets again.

Broccoli is a relative of cauliflower, grown in Europe mainly in Italy. From June to October he is also in season in Germany. The vegetable with the dark green florets is very healthy: broccoli is rich in minerals such as potassium, iron and zinc. It also contains various B vitamins and lots of vitamin C.

Freezing broccoli: How to cook it

It is best to buy the broccoli at the market during the season, where you can get it unpackaged. The florets should look fresh and green and still be connected. Avoid broccoli that is already bruised or discolored.
At home, wash the broccoli thoroughly, removing the leaves and the woody end of the stalk. Cut the florets into 1-1/2 inch pieces and the stem into 1/4 inch slices.
If you like, you can now put the broccoli pieces in a bowl with water and some lemon juice for five minutes. This is how the broccoli keeps its green color.
Tip: If you buy organic broccoli, you avoid chemical-synthetic pesticides.

Also: If you want to eat the broccoli right away, don’t worry about bruises when you go shopping – they are quickly removed and the vegetables taste just as good.

Blanch the broccoli before freezing

Before freezing, you should blanch the broccoli briefly. Otherwise it will get mushy later when defrosting. Boil a few liters of water in a large saucepan. Place the chopped broccoli in the boiling water for about 2 minutes, then scoop out the pieces with a slotted spoon. Now let the broccoli cool in a colander.

How to freeze broccoli

To freeze the broccoli, fill a freezer container, such as a glass one, and place it in the freezer. The broccoli can be kept for up to a year.

If you later want to thaw the broccoli pieces individually, you should prefreeze them before freezing. Place the broccoli florets a little apart on a board or tray and place in the freezer for half an hour. This will prevent the broccoli pieces from sticking together when you freeze them. You can then freeze them as described above.

Thaw frozen broccoli

There are several ways you can defrost the broccoli:

You can thaw the broccoli at room temperature or in the refrigerator. Depending on the ambient temperature, this can take a few hours.
Broccoli can be thawed much faster in a large pot: Bring water to a boil and blanch the frozen broccoli in it for a maximum of 90 seconds. This also keeps the vegetables nice and crunchy. Attention: For this method you need a large pot with a lot of water so that the liquid does not cool down too much due to the cold broccoli. Caution: Consider whether you can still use the broccoli water after cooking. If not, another method might be more water-efficient.
In the oven, you can defrost and roast the broccoli at the same time. To do this, place the broccoli pieces in a mold, drizzle them with a little olive oil and season with salt and pepper. Then place the mold in the 200 degree oven for 15 minutes.

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Freezing Bread: What You Should Pay Attention to

Buying too much bread or you want to stock up? Then you can also freeze the bread. You can find out how this works without plastic in our practical tips.

The right container for freezing

Plastic containers are not recommended for storing bread. In the worst case, plastic cans contain harmful plasticizers and are difficult to dispose of in an environmentally friendly manner. Instead, it’s better if you freeze bread and other foods in glass or stainless steel containers.

You can easily freeze sliced bread in it for a few weeks and then only take out as many slices as you need. The fresher the bread is when frozen, the longer it will keep in the freezer. However, it also loses its freshness and flavor over time, which is why you should generally not freeze baked goods for longer than a month or two.

Freeze bread in a cloth bag

In addition to plastic cans, plastic freezer bags can still be found in many households. You can use them several times, but sooner or later they end up in the trash. A good alternative to this are, for example, simple cloth bags. You can freeze the bread whole loaf or in slices. A cotton bag also works well to absorb excess liquid when you thaw the bread in it.

Tip: If you are only freezing your bread for a few days, for example over the weekend, you can even leave it in the paper bag. Well wrapped, the bread can also be frozen in it without any problems. You should only take it out of the paper bag to thaw it.

After freezing – thaw the bread properly

Give the frozen bread some time to thaw. One to three hours at room temperature is usually sufficient for this.
You can also let your bread thaw overnight, covered in a cotton bag or under a clean cloth.
If you defrost the bread in the oven, you should not heat it up for too long. This can make it hard and dry. However, it is possible to briefly bake the defrosted bread again in the oven. Then it tastes fresh again after the time in the freezer.
If you have frozen your bread in slices, you can also defrost it in the toaster. Simply toast the frozen slice a few seconds longer than fresh bread.

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Freezing and Defrosting Apples: You Have to Pay Attention to This

Freezing apples is a good way to make your harvest last longer. However, there are a few things to keep in mind so that the apples still taste good after defrosting.

Freezing apples – what should I watch out for?

Freezing is one way of preserving food. But when it comes to apples, this method has its limits. The reason: Apples have a high water content and the apple loses its taste when it freezes due to the large amount of water. In addition, the cold destroys the cell structure and the apple loses its consistency. But if you want to bake or cook with the apples, you can freeze them without hesitation. We show a good method with which the apples can be easily processed later.

Freeze apples – but without plastic

If you want to freeze apples and thaw them again, use stainless steel cans or old jam and preserving jars, for example. It is important that the containers can be sealed airtight (more on the subject here: Freezing without plastic).

Note: We recommend that you use apples of the best organic quality from the region or from your own garden. Orchards are also a good way to get apples from the region. In this way you avoid long transport routes, which cause high CO2 emissions. In addition, the apples then contain no residues from chemical sprays. This is good for your health, as well as for bees and other insects.

Freeze apples in small portions

It is best to freeze apples the way you want to use them later. For baking and cooking you usually need apple slices. If you prefer larger pieces, quarter the apples. However, you cannot freeze it as a whole, as it takes too long to freeze through.

The best way to process the apple pieces is to blanch them briefly before freezing:

Cut the apples into small wedges.
Place the apple slices in a saucepan of boiling water and add 1 tablespoon of lemon juice.
Cook the apple slices for four to five minutes.
Take the apple slices out of the water with a sieve and rinse them with cold water.
Now you can put the apple slices in a container, seal it airtight and put it in the freezer. You should use them within six months.

Thaw and use apples

To ensure that the apples do not lose their taste, you should defrost them gently:

The fridge is best for this. Let them thaw there for about 4 hours and then another 2 hours at room temperature. Because they only develop their full aroma from around 16 degrees.
If you plan to use the apples for pie toppings or to make compotes, you don’t need to thaw them. You can use them directly.
You can preserve apples by freezing them. But home-made applesauce or boiling apples is more energy-efficient and delicious. If you store apples properly, you can enjoy them well into the winter without freezing or preserving them.

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Collect Edible Mushrooms: You Have to Pay Attention to That

Do you want to collect mushrooms, but don’t have any experience yet? No problem! Here you can find out everything you need to know for your first trip to the mushrooms.

Collect mushrooms – when and where?

Autumn time is fungus time – strictly speaking, that’s not true. In theory, you can pick mushrooms all year round. However, most of them are ready for harvest, especially in late summer and autumn. The humid and warm climate is ideal for many mushrooms.

But where do edible mushrooms grow? This is not so easy to answer:

The morel likes to grow in damp alluvial forests,
the meadow mushroom in meadows.
On the other hand, you can often find the Edelreizker under pine trees.
As you can see from the examples, you sometimes have to go to different places to collect different mushrooms. The condition of the soil plays an important role: some mushrooms grow particularly well on sandy soil, while others require acidic forest soil. Overall, you have a good chance of encountering edible mushrooms in the forest. Which one you ultimately find depends heavily on local conditions and the time of year.

Equipment and what to look out for

When collecting mushrooms, there are a few things to keep in mind. For example, mushroom picking is taboo in nature reserves. In all other forests, you are usually allowed to collect mushrooms for your own use, but do some research beforehand to be on the safe side. As with any other stay in the forest, you should behave considerately.

To collect mushrooms you need the following equipment:

a basket,
a knife
and a good mushroom identification book.
The collected mushrooms lie nice and airy in a basket. Plastic bags are not good at all. In it, mushrooms spoil very quickly.

Collect and identify mushrooms: This is how you do it

Here’s how you go about picking mushrooms:

If you have found a mushroom, you should first identify it. You can use the guide book to help you with this. Over time, however, you will be able to identify some mushrooms without a book.
If it’s an edible mushroom, you can use the knife to cut it off just above the ground, or gently twist it out of the ground.
Then you should cover the resulting hole with some soil and leaves.
When in doubt, leave a mushroom that you cannot identify with certainty. Some toadstools can be mistaken for edible mushrooms! Don’t just rely on illustrations in your mushroom book. Depending on the environment, individual mushrooms of a species can look very different.

Important characteristics for identifying fungi are, for example:

Shape and color of cap and stem
Distinction between lamellae and tubes on the underside of the mushroom
Staining of the lamellae and tubes
The site
The season
Color and smell of the pulp
Striking coloring when cut or when pressed
Especially at the beginning it will be difficult for you to identify the different species with certainty. It is best to let experienced collectors accompany you when you go mushroom picking. Mushroom tours are a great help. They are often offered by adult education centers in the fall. NABU also offers such excursions in many regions. Other good people to talk to about identifying mushrooms are mushroom consultants. You can find them in many mushroom regions.

Important: If you feel unwell after consuming your mushrooms, you should seek immediate medical attention or go to a hospital. As I said, certain fungi can sometimes be deadly to humans. Symptoms such as drowsiness, sweating or diarrhea can indicate mushroom poisoning.

The most popular edible mushrooms

There are countless types of mushrooms. Some are deadly poisonous, others are simply indigestible or inedible, for example because they are extremely bitter. A lot of mushrooms are edible, but they don’t taste very good. And then there are the really good edible mushrooms.

In Germany, for example, you can collect these well-known mushrooms:

porcini mushrooms
chestnuts
Morels
chanterelles
Other popular edible mushrooms are muscari, young ink caps, meadow mushrooms or birch mushrooms.

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Losing Weight Vegan: What You Should Pay Attention to

You can be vegan for many different reasons – animal welfare, environmental protection, health and also the desire to lose a few pounds can be a motivation. But do you really lose weight with a vegan diet? How does it work and what should you pay attention to?

Can you lose weight on a vegan diet?

Yes, you can lose weight with a vegan diet – but there is no guarantee. Because theoretically you can lose weight with any diet – if you don’t just eat chocolate, chips, cola and ready meals.

But the vegan diet has clear advantages: It often includes a diverse and varied selection of vegetables, legumes, fruit, cereals and whole grain products, nuts, seeds and vegetable oils. A study showed: A vegan diet could mean 8.1 million fewer deaths per year. According to the researchers, more than half of these avoided deaths could be attributed to reduced consumption of red meat (beef, pork, sheep, goat) and about a quarter to increased fruit and vegetable consumption.

In addition, vegans often live healthier lives in general: They smoke less often, drink less alcohol and exercise more. To what extent diet is decisive here, or whether healthy people generally opt for a vegan diet more often, is not known exactly.

Losing weight vegan: what do you have to pay attention to?

Long-time vegans know their way around and know what to look out for. But if you are just starting out on a vegan diet, you should consider a few things. Some nutrients are not included in a vegan diet, or only when you are familiar with them. These include vitamin B12, vitamin B2, vitamin D, protein, calcium, iron, iodine, zinc, selenium and omega-3 fatty acids.

With the exception of vitamin B12 – which vegans should supplement or take in with the help of fortified toothpaste – it is possible to absorb these nutrients with a balanced, varied diet. However, one should consciously ensure that all nutrients are present in the diet.

The vegan nutrition poster or the vegan nutrition pyramid from the animal rights organization Peta can be helpful. In our article “Vitamins from plant sources”, you can find out which vitamins are in which vegan foods. A regular medical blood test is also useful, it shows possible deficiency situations.

Losing weight vegan: The energy balance is crucial

If you want to lose weight – whether vegan or not – you have to use more energy than you take in. That doesn’t mean you have to waste your time counting calories and starving yourself from now on. It often helps to gradually change small things and slowly strive for a healthier lifestyle.

How much energy you use varies from person to person and depends on body weight, body composition, gender, age, health, the temperature around us and, crucially, physical activity. There is little you can do to change most of these things – except for your physical activity. This means that if you want to lose weight, you have to move.

Nothing happens without movement

You don’t have to exercise five days a week – it’s often the small things that can make a big difference: climb the stairs instead of the escalator or elevator, walk or bike short distances, and go for a short walk during your lunch break .

Yes, even in winter. Remember, temperature also plays a role in energy consumption. The colder it is outside, the more energy your body uses to keep you warm. In addition, the cold air – and if you’re lucky, a few rays of winter sun (vitamin D) – is good for your health.

Try to integrate regular physical activity into your everyday life: maybe you like swimming, running, cycling, dancing or enjoy a team sport? Whatever your sport, plan time for it every week. If you have doubts about going through with it, then arrange to meet up with friends – you can motivate each other.

What am I actually eating?

Let’s get to the energy you absorb. It can clearly be influenced by your diet. And here, too, it is small steps that can make a big difference. A good way to find out where to start is by keeping a food journal (there are good food journal apps out there now too).

If you regularly write down what you eat, you’ll probably find a few things you can work on. Don’t try to eat as little as possible – it is especially important for vegans to eat enough. Be careful what foods you eat.

Clean eating: not just a trend

Eat as clean as possible, i.e. mainly unprocessed food! There are now plenty of finished products with too much salt and additives for vegans too. It’s better to ignore them and try to eat as much fresh and unprocessed food as possible: lots of things can be conjured up from vegetables, fruit, legumes, seeds, grains and nuts.

How about a homemade spread on freshly baked bread with hemp milk, almond milk or a smoothie and an energy ball for dessert? Vegan food accounts on Instagram offer a good source of inspiration.

Carbohydrates? Yes, but whole grain

Carbohydrates make you fat? Not necessarily. If you only eat croissants, white bread and sugar, you certainly won’t lose any pounds. But if you eat foods that have complex carbohydrates in them — like cereal, bran, beans, whole wheat pasta, whole wheat bread, brown rice, potatoes, vegetables, or soy products — your body will take longer to digest, your blood sugar won’t spike as much, and you will stay full longer. Also read the article on proper nutrition in the following box:

Healthy snacks instead of Cheat Day

Cheat Day is a trend that is particularly widespread on social networks and on YouTube: starving six days a week – and on one day pizza, fries, cola, chocolate, ice cream (and everything else that you have forbidden yourself) in cram yourself in. Such regular, planned binge eating is not a good idea.

It’s better to treat yourself to something every now and then. Delicious homemade brownies made from kidney beans, energy balls or homemade Nutella. The advantage of making it yourself: You can decide for yourself how much sugar you use.

Drink lots and lots!

In addition to food, drinks also play a role in weight loss. A very simple rule of thumb is: drink water, and drink enough water so that you never feel thirsty. With sweet drinks such as cola, sprite, iced tea, but also with juice and ready-made juice spritzers, you absorb unnecessary energy, so you should avoid these and drink water instead. You can drink the tap water in Germany without hesitation. If you can’t go without flavor, spice up your water with ginger, cucumber, herbs, or lemon.

Listen to yourself: intuition and mindfulness

What does this esoteric stuff have to do with losing weight, you might be wondering. Probably more than you think. Before you just start eating at the next meal, be careful and listen to yourself: Are you hungry or just hungry? Are you stressed or relaxed? Take your time to eat and be aware of your body. Celebrate the food and present it beautifully. Eating is a beautiful thing and we want it to stay that way for you. When you feel full, stop eating.

Incidentally, stress and weight are often linked: while some people hardly eat at all during stressful times, others stuff themselves with sugar and fat. Make sure to consciously relax every now and again in your everyday life, even short units – ten minutes after getting up, during your lunch break or just before going to bed – can help to lower your stress level.

Vegan lose weight with patience

Conclusion: Don’t think of the vegan diet as a diet that can help you lose a lot of pounds in a short period of time. It will not work. As soon as you eat like before, you have the pounds back on your hips. Instead, try to see your diet change as something long-term and use it! Try out new recipes, get inspired and discover the diversity of vegan nutrition. Give yourself and your body time to adjust, and don’t freak out about it.

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