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These Vegetables Are Healthier When Cooked Than Raw

Vegetables contain many vitamins, minerals and other valuable substances. However, you should cook some types of vegetables to really benefit from the nutrients.

Anyone who pays attention to a healthy and balanced diet should eat as much fruit and vegetables as possible. However, how much the body has of the nutrients depends on the preparation. Some vitamins and minerals only become optimally “bioavailable” when heated, i.e. they can be absorbed by our body. These include, for example, vitamin A and vitamin E

1. Carrots

Carrots contain a lot of beta-carotene, which is good for the heart, circulation and skin, among other things. However, the body has difficulty absorbing the beta-carotene from raw carrots. It will be easier if the roots are cooked. Cooking causes the cell walls of the carrot to swell, allowing the beta-carotene to dissolve better.

In order to get as many nutrients as possible, you should only wash the carrot and not peel it. The bowl contains a particularly large number of valuable substances. In order for the body to be able to process the beta-carotene, it also needs some fat, for example a drop of olive oil.

2. Pumpkin

The same applies to pumpkins as to carrots. The plants also contain a lot of beta-carotene, which is converted into vitamin A in the body

3. Tomatoes

From a botanical point of view, the tomato is a fruit vegetable – in our kitchen it is mainly used in salads or sauces. Tomatoes are high in lycopene, a carotenoid responsible for the red color. The substance has an anti-inflammatory effect and also has a beneficial effect on the cardiovascular system. Thanks to its antioxidant effect, it protects the cells from free radicals.

However, tomatoes have comparatively thick cell walls, making it difficult for the body to get to the lycopene. Cooking breaks down the cellular structures and makes the substance easier to absorb. Although this also reduces vitamin C, lycopene is much more effective than vitamin C, especially as a free radical scavenger.

4. Spinach

Most people eat spinach cooked anyway, but the plant is also often used raw in salads and smoothies. However, spinach contains oxalic acid, which can be harmful in large amounts. Oxalic acid also prevents calcium absorption. The heat from cooking breaks down oxalic acid.

Cook gently

In principle, the following applies to vegetables: it is better to cook them gently so that as many of the sensitive nutrients as possible are preserved. Also, don’t throw away the liquid that’s left over after cooking. It contains some of the vitamins and minerals and can be used well for soups or sauces.

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Cooking Tips

Freeze Zucchini – Raw and Cooked: Here’s How

You can easily freeze zucchini and use it for cooking when it is not in season. You can do without plastic freezer bags – we will show you suitable alternatives.

Freeze zucchini: 12 months shelf life

Since zucchini is a seasonal vegetable, you should buy and freeze it from regional cultivation and organic quality during the season (June to October in Germany). So you can enjoy the summer squash all year round.

The courgettes will keep in the freezer the longest if you don’t cook them first:

Wash the courgettes and cut them into cubes or slices.
To keep your zucchini crunchy when defrosting, sprinkle them with a little salt. The salt draws moisture from the zucchini, making it easier to freeze.
After a few minutes, some water will form on the zucchini pieces. You can dab this off after five to ten minutes.
Then put the zucchini pieces in a screw-top jar and freeze them.
Frozen zucchini will keep for at least 12 months and retain their flavor.

Freezing zucchini cooked: what do you have to pay attention to?

Freezing cooked zucchini is especially worthwhile if you overcooked it. Then you don’t have to throw away the leftover zucchini. Again, you can put the zucchini in a screw-top jar to freeze them.

To prevent the zucchini from getting mushy when defrosting, you should defrost them very slowly at room temperature. Then heat them up briefly in a saucepan or pan.

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Cooking Tips

Freeze Carrots: Raw or Cooked

Carrots freeze very well. In these instructions, we will show you how easy it is to do and what you need to consider before and after freezing.

Here are some tips to keep in mind when freezing carrots:

Only use carrots that are in good condition. They shouldn’t have any bad spots and should still be crisp. Freshly harvested carrots are best.
You can also freeze baby carrots. However, their taste could be softened.
Bunched carrots are best, especially medium-sized ones. These preserve the flavor best and you can freeze them with relatively little effort.

Freezing carrots: this is how it works

Prepare the carrots for freezing:

Thoroughly wash and peel the carrots, or scrape them with a knife. Then cut off the two end pieces. Tip: In principle, you can also freeze unpeeled carrots. But if you peel them beforehand, you will save yourself work later.
If you want, you can also cut the carrots into small slices. So you can process them directly when you take them out of the freezer.
Blanch the carrots before freezing them. Add the carrots to unsalted, boiling water for about 2 to 3 minutes. Of course you can also freeze raw or cooked carrots, but they won’t last as long.
Meanwhile, fill a bowl with cold water and some ice cubes. Place the carrots in the ice water for about 2 minutes. As a result, the carrots do not continue to cook and remain nice and crunchy.
If you have cut the carrots, place the pieces next to each other on a flat surface (e.g. on a baking sheet) and put it in the freezer for about an hour. This will prevent the pieces from freezing together.
It is often recommended to use cling film or freezer bags as containers for frozen vegetables. In order to avoid unnecessary plastic waste, however, we recommend that you do without it. Instead, you can use sealable stainless steel cans.


Alternatively, you can use thick-walled jars or cotton bags for plastic-free freezing. Don’t overfill the jars or they may burst.
Frozen carrots will keep in the freezer for at least six months, blanched carrots for around nine months.

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Food

Freezing Celery: Raw or Cooked

Freezing celery is a good way to preserve leftover vegetables. But should you freeze it raw or cooked? More about this here.

Celery is a versatile vegetable that you can use in a variety of ways in the kitchen. Especially with celeriac, there are often leftovers because the tubers are very large. You can freeze leftovers like this. We explain what you should pay attention to.

Freeze celery: how it works

You can freeze celeriac raw or cooked very well. To freeze it raw, proceed as follows:

Peel the celery. It is best to cut the peel half a centimeter thick with a sharp knife.
Slice the celery and further into sticks or cubes depending on your taste and later use. You decide how coarse or fine you cut it – depending on what you want to use it for later.
You can now freeze the chopped celery in portions in glasses or storage containers made of glass or stainless steel. How to avoid plastic. For more ways to freeze food without plastic, check out this article: Freezing Food Without Plastic: 5 Tips
If you wish, you can also cook the prepared celery before freezing. Then all you have to do is heat it up after defrosting. After cooking, allow the cooked celery to cool completely. Then you can freeze it in portions just like the raw celery.

Raw celery can be frozen for up to six months, cooked celery just three.

Special case celery

Unlike celeriac, you should always blanch celery sticks before freezing. This makes it last about six times as long. Thats how it works:

Clean the celery: Cut off the stalk and leaves and remove the threads. Then you wash the vegetables.
Cut the celery into the desired shape and size.
Put a large pot of boiling water on and prepare a large bowl of ice water.
Add the celery to the boiling water and let it cook for 3 to 4 minutes.
Then scare him in ice water.
Drain the celery thoroughly and let it dry completely. Then freeze it in portions as described above.
Blanched celery can be stored frozen for up to a year. If you freeze it raw, it will only keep for two months.

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Cabo Verde

Are there any traditional Cabo Verdean dishes that are cooked in a unique way?

Introduction: Traditional Cabo Verdean dishes

Cabo Verde, a group of ten volcanic islands off the coast of West Africa, is known for its rich culture, music, and food. The country’s cuisine is a fusion of African, Portuguese, and Brazilian influences, making it unique and diverse. Traditional Cabo Verdean dishes often feature a mix of seafood, meat, vegetables, and rice, cooked in various styles and flavors.

Overview: How Cabo Verdean cuisine differs

Cabo Verdean cuisine is different from other African cuisines due to its Portuguese and Brazilian influences, which bring European and Latin American flavors to the table. The use of spices and herbs is also unique, as Cabo Verdean dishes are not as spicy as other African dishes. Another notable difference is the use of beans, corn, and cassava, which are staple foods in Cabo Verdean cuisine. The country’s cuisine is characterized by its simplicity, with dishes often cooked over an open flame or grilled, resulting in a distinct smoky flavor.

Unique cooking methods used in Cabo Verdean cuisine

Cabo Verdean cuisine uses unique cooking methods, such as grilling, stewing, and roasting, to bring out the flavors of different ingredients. Grilling is a popular method used for cooking meat, fish, and vegetables, while stewing is used for dishes like cachupa (a stew made with corn, beans, and vegetables) and feijoada (a bean stew with meat). Roasting is used for dishes like frango no churrasco (grilled chicken) and porco no espeto (spit-roasted pork). Another unique cooking technique is the use of a clay pot for cooking, which is used for dishes like arroz doce (sweet rice pudding).

The role of spices and herbs in traditional Cabo Verdean dishes

Spices and herbs play an important role in traditional Cabo Verdean dishes, adding flavor and aroma to the food. Some commonly used spices and herbs include cumin, garlic, bay leaves, coriander, and parsley. While Cabo Verdean dishes are not as spicy as other African dishes, they still use chili peppers, paprika, and black pepper to add heat and flavor.

Popular Cabo Verdean dishes cooked in a unique way

One of the most popular Cabo Verdean dishes cooked in a unique way is cachupa, which is made with corn, beans, vegetables, and a variety of meats such as pork, beef, and chicken. The dish is slow-cooked for several hours, resulting in a creamy and hearty stew. Another unique dish is caldo de peixe, a fish soup made with a variety of fish, vegetables, and spices. The soup is slow-cooked and served with crusty bread.

The significance of seafood in Cabo Verdean cuisine

Seafood is an important part of Cabo Verdean cuisine, as the islands are surrounded by the Atlantic Ocean. Some popular seafood dishes include grilled or stewed fish (like tuna or grouper), octopus salad, and shrimp with rice. The use of fresh seafood gives Cabo Verdean dishes a distinct flavor and texture.

Regional variations in cooking techniques and ingredients

Cabo Verdean cuisine varies from region to region, with different islands having their own unique dishes and cooking techniques. For example, the island of Santiago is known for its cachupa, while the island of Boa Vista is known for its seafood dishes. The use of ingredients also varies by region, with some islands using more corn, beans, and cassava, while others use more rice and fish.

Conclusion: The rich and diverse flavors of Cabo Verdean cuisine

Cabo Verdean cuisine is a unique blend of African, Portuguese, and Brazilian influences, resulting in a rich and diverse range of flavors. The use of unique cooking techniques, spices, and herbs adds depth and complexity to traditional dishes, while regional variations in ingredients and cooking methods make each dish unique. Whether you’re a fan of seafood or meat, Cabo Verdean cuisine has something to offer for everyone to enjoy.

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Australia

Damper: Make a simple Australian bush bread using self-rising flour, salt, and water, traditionally cooked over a campfire.

Introduction: The Australian Bush Bread, Damper

Damper is a traditional Australian bread that has been a staple of the country’s cuisine for centuries. This bread was originally created by the early settlers who lived in the outback, where access to fresh bread was limited. The damper is made from a simple combination of flour, salt, and water, and is cooked over a campfire. This bread is easy to make and is perfect for camping trips, outdoor gatherings, or as a side dish for a hearty meal.

Ingredients: Self-Rising Flour, Salt, and Water

The ingredients for making damper are simple and easy to find. Self-rising flour is the key ingredient for this bread, as it contains baking powder, which helps the bread to rise. You will also need salt to enhance the flavor of the bread. Finally, you will need water to mix the dough. The amount of each ingredient you need will depend on how much bread you want to make.

For a basic recipe, you will need two cups of self-rising flour, one teaspoon of salt, and one cup of water. Mix the ingredients together until they form a dough. Knead the dough for a few minutes until it becomes smooth. You can add additional ingredients like cheese, bacon, or herbs to the dough to add extra flavor to the bread.

Method: Cooking Damper Over a Campfire

To cook the damper, you will need to have a campfire or a fire pit. The traditional method of cooking damper is to wrap the dough in foil and place it in the coals of the fire. Alternatively, you can place the dough on a stick or a metal skewer and cook it over the fire.

Cook the damper for about 30 minutes or until it is cooked through. The bread should sound hollow when tapped on the bottom. Once the damper is cooked, remove it from the fire and let it cool for a few minutes before slicing and serving. This bread is best served warm with butter or jam.

In conclusion, making damper is a fun and easy way to experience traditional Australian cuisine. With just a few simple ingredients and a campfire, you can create a delicious and hearty bread that is perfect for any outdoor gathering. Give this recipe a try and enjoy the taste of the Australian outback.

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Australia

Prawns on the Barbie: Skewer marinated prawns and grill them on the barbecue until cooked and slightly charred.

Introduction: Grilling Prawns on the Barbie

Grilling prawns on the barbie is a popular and delicious way to enjoy seafood during the summer months. This Australian favorite involves skewering marinated prawns and grilling them on the barbecue until they are cooked to perfection and slightly charred. The end result is a mouth-watering dish that is bursting with flavor and perfect for sharing with friends and family.

Preparing and Marinating the Prawns

To prepare the prawns, first ensure that they are cleaned and deveined properly. Then, create a marinade by combining olive oil, fresh lemon juice, garlic, salt, and pepper. Mix well and add the prawns to the mixture, making sure that each one is coated evenly.

Allow the prawns to marinate in the fridge for at least 30 minutes, or up to two hours. This will infuse them with flavor and help to tenderize the meat, ensuring a juicy and delicious end result.

Grilling the Prawns to Perfection

When it comes to grilling the prawns, it is important to ensure that the barbecue is hot and that the prawns are evenly spaced on the skewers. Grill for approximately 2-3 minutes per side, or until the prawns are pink and slightly charred.

Be careful not to overcook the prawns, as they can become tough and rubbery. Once cooked to perfection, remove them from the grill and serve with a fresh salad or your favorite dipping sauce.

In conclusion, grilling prawns on the barbie is a simple yet delicious way to enjoy seafood during the summer months. With a little preparation and the right technique, you can create a dish that is bursting with flavor and perfect for sharing with friends and family. So fire up the barbecue, grab a cold drink, and enjoy this Australian classic!

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Angola

Moamba de Galinha: A flavorful chicken stew cooked with palm oil, garlic, onions, and various spices.

Introduction: Moamba de Galinha

Moamba de Galinha is a traditional Angolan dish that is popular all over Africa. This flavorful chicken stew is made with palm oil, garlic, onions, and various spices. The dish is known for its rich and aromatic flavor that sets it apart from other chicken stews. Moamba de Galinha is a staple food in Angola and is often served during special occasions like weddings and birthdays.

The Ingredients of Moamba de Galinha

The main ingredients of Moamba de Galinha are chicken, palm oil, garlic, and onions. The dish is usually seasoned with paprika, chili powder, salt, and pepper. Other spices like cumin, coriander, and turmeric can also be used to enhance the flavor of the dish. Vegetables like tomatoes, carrots, and peppers are also often added to the stew to make it more nutritious.

The Preparation of Moamba de Galinha

The preparation of Moamba de Galinha involves marinating the chicken in a mixture of spices and seasonings before cooking. The chicken is then browned in palm oil and removed from the pan. Garlic and onions are sautéed in the same pan until they are golden brown. The cooked chicken is then added back to the pan along with vegetables and water. The stew is simmered for about an hour until the chicken is tender and the flavors are well blended.

Nutritional Value of Moamba de Galinha

Moamba de Galinha is a nutritious dish that is rich in protein, vitamins, and minerals. The chicken provides essential amino acids that are important for muscle growth and repair. The vegetables in the stew provide vitamins A and C, which are important for maintaining good eye health and boosting immunity. The palm oil used in the dish contains healthy fats that can help lower cholesterol levels and reduce the risk of heart disease.

Regional Variations of Moamba de Galinha

Moamba de Galinha is a popular dish in many African countries, including Angola, Mozambique, and South Africa. Each region has its own unique variation of the dish, with different ingredients and spices used to suit local tastes. In Mozambique, for example, coconut milk is often added to the stew to give it a creamy texture, while in South Africa, apricot jam is used to give the dish a sweet and tangy flavor.

Conclusion: Moamba de Galinha, A Delicious Dish

Moamba de Galinha is a delicious and nutritious dish that is enjoyed by people all over Africa. The dish is known for its rich and aromatic flavor, thanks to the use of palm oil, garlic, onions, and various spices. Whether served during special occasions or as a comfort food, Moamba de Galinha is a dish that is sure to satisfy any appetite.

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Food

Eat Better: Are Cooked Carrots Healthier?

Carrots are one of the most popular vegetables, and not without reason! But why are cooked carrots healthier? We’ll tell you!

What is the difference between raw and cooked carrots?

The good news first: Whether raw or cooked, carrots definitely are
You should also always add some fat in the form of healthy olive oil, sunflower oil or a little butter during preparation. Because the important ingredient beta-carotene is fat-soluble. So if you add some fat to cooked carrots, you absorb the beta-carotene particularly well. This also applies to raw carrots, by the way. If you eat them uncooked, also eat them with some fat (e.g. hummus) to be able to absorb the vitamins better.

It’s best if you don’t remove the skin from the carrots at all, or only remove them where necessary. Because most of the vitamins are right under the skin. Therefore, always wash the carrots particularly thoroughly to remove smaller soil residues. Our conclusion: If you want to absorb as much of the carrot’s vitamins as possible, then pay particular attention to the correct preparation. So you always get the best of the healthy root vegetables.

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Food

Corn: Calories and Nutritional Facts of Cooked and Uncooked Corn

Corn is high in calories compared to other vegetables. It also provides the body with a number of important vitamins and minerals. Here you can find out everything about the nutritional values ​​​​of corn.

How many calories are in corn?

Corn is often part of our menu: Whether as a delicious side dish or as roasted corn on the cob from the grill – you can prepare the small yellow grains in a variety of ways. But how many calories does corn have?

100 grams of fresh cooked corn has around 90 calories. This makes it one of the most calorie-rich vegetables. Depending on how the corn was processed, the number of calories it contains will vary.
Canned Corn: 80 calories
dried corn: 350 calories
Grilled corn on the cob: 93 calories
Roasted Corn (salted): 434 calories
Popcorn is used to make popcorn. Unsweetened, 100 grams of this snack has 330 calories. However, popcorn often still contains fat or sugar, which can increase the calorie content per 100 grams to up to 400 calories.

Corn and its nutritional values

Not only is corn high in calories, it’s also packed with a variety of nutritional values. However, it consists of 72 percent water. Other ingredients in the corn kernels are fat (1.2 grams per hundred grams), proteins (3.3 grams) and carbohydrates (15.7 grams). Corn also contains many vitamins and minerals:
Vitamin A: Vitamin A not only strengthens your vision, but also your bones and your immune system.
various B vitamins
Vitamin C: Vitamin C strengthens your immune system and protects your body from the influence of free radicals.
Vitamin E: Also known as the “fertility vitamin” it supports fat metabolism.
Iron: Your body needs to absorb enough iron so that oxygen can be transported through your blood.
Sodium: Sodium conducts nerve impulses, controls your heart rhythm and ensures that all movements of your body work properly.
Calcium: Your body needs calcium to strengthen bones, teeth and cell walls.
Potassium: Just as important for your muscles as magnesium
Zinc: Strengthens the immune system and promotes wound healing
Phosphorus, the most important component of your bones
Last but not least, various essential amino acids are also found in corn. They are particularly important for the daily metabolism.

Tip: If you buy frozen corn, the vitamin and mineral content is higher than, for example, canned corn. However, cooling always costs additional energy – so it is most sustainable to prepare corn fresh when it is in season.

carbohydrates in corn

The 15.7 grams of carbohydrates found in corn include glucose, fructose, and sucrose. These ensure, among other things, that fresh corn tastes very sweet. The more time that elapses after harvest, the more sugar is eventually converted to starch and the less sweet the grains taste.

Good for digestion: dietary fiber in corn

Even though corn is relatively high in calories and carbohydrates, its nutritional values ​​make it a healthy meal. The many dietary fibers in the corn kernels in particular contribute to this. Dietary fibers are called indigestible components of food that swell up in the intestine. According to a study, corn products have a prebiotic effect – they ensure that the benign bacteria in your intestines multiply better. This is how corn can stimulate your digestion.

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