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6 Healthy Gifts for Valentine’s Day

Valentine’s Day is getting closer and couples all over Germany are looking for the right gift for their partner. Unfortunately, since most stationery shops will probably remain closed, online shopping is often the only alternative that remains.

Gift Ideas for Valentine’s Day

Chocolate is often given as a gift on Valentine’s Day. That’s not very imaginative. It’s also not a healthy gift idea. For this reason, in this article, we would like to introduce you to 6 healthy Valentine’s Day gifts that you can buy online for your partner or simply put together yourself.

1) Yoga set for inner balance

If your partner is athletic or wants to exercise, then a yoga set could be the perfect gift. Yoga is not only a sport that trains endurance and physical strength but also the mind. In this way, yoga can reduce stress and prevent tension. A yoga set usually consists of a yoga mat and other small utensils that are important for the sport. Since the effect of yoga takes place not only on the physical but also on the emotional level, this hobby can also benefit the mutual relationship.

2) Fitness bracelet for the sporty partner

If your partner is already an athlete and wants to improve their performance, then a fitness bracelet could be the right gift for Valentine’s Day. A fitness bracelet allows your partner to track progress in sports and thus improve performance. With this gift, you can help your partner and increase motivation for the sport. When choosing a suitable bracelet, you can even respond to the individual taste of your partner. Fitness bracelets are available in a wide variety of designs these days – whether stylish, modern, or elegant.

3) Your partner’s favorite type of tea

Fine tea is not only very tasty, but it can also have health benefits. There are all kinds of teas, each with different benefits. There are types of tea that are supposed to reduce stress or relieve tension and types of tea that are rich in vitamins. For example, lemon tea contains a lot of vitamin C, which is extremely important for your body’s immune system. On the other hand, there is green tea, for example, which is rich in oxidants that help induce feelings of happiness and allow your brain to relax.

However, since most teas are generally said to have a positive effect on health, it doesn’t matter too much which type of tea you use as a gift, as long as you know what your partner’s favorite type is. Of course, you can also choose a variety that your partner doesn’t know yet and thus give him a double surprise for Valentine’s Day. If he likes it, the gift is a double success.

4) Valentine’s Day coffee gifts

Now we would like to introduce you to a Valentine’s Day gift that will sweeten your partner’s morning. Because if your partner is a coffee lover, then a Valentine’s Day coffee would be the perfect gift. It is well known and proven by studies that regular coffee consumption has a positive effect on health to a moderate extent. Since high-quality coffee is also a morning treat for many coffee connoisseurs, a healthy and tasty gift for Valentine’s Day can be found. Or give away a DIY Golden Milk Spice Mix. Because this is just as delicious and wakes you up.

5) Healthy alternatives to sweets

If your partner is someone who likes sweets, then there are healthy options for Valentine’s Day too. For example, many types of fruit are very sweet and tasty, yet healthy. Pineapples and strawberries, for example, are therefore perfect gifts for Valentine’s Day. If you want to add a personal touch to your gift, you can bake a cake with the fruit. This way, you can give your partner a healthy personal surprise that will surely come across perfectly.

6) Spices and herbs for the health-conscious partner

It is not surprising that herbs and spices have become increasingly popular in recent years. Due to the increasingly well-known positive side effects of spices on our health, the herbal spices industry is enjoying constant growth. Products such as turmeric, parsley, or even cinnamon are said to be extremely healthy for the body and are ideal as a gift for the nutrition-conscious partner. You should only know before you buy whether your partner has allergies to the ingredients of certain spices. So you can choose the right spices as a gift with a clear conscience.

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Cooking Tips

Baking Bread Rolls: This is How Bread Rolls From The Day Before Become Fresh Again

When you bake buns, you save valuable food from being thrown away. It only takes a few minutes and rolls from the day before taste fresh again. Here you can find out what to look out for when baking bread rolls.

Bread is one of the oldest staple foods in the world. According to the WWF, 90 percent of Germans eat it at least once a day.

Baked goods are also among the most frequently thrown away foods: According to the WWF, more than a third of the production ends up in the garbage. In the supermarkets, rolls that are more than three hours old are no longer considered fresh. In addition, many people do not want to eat soft rolls from the day before. It is very easy to bake bread rolls and save them from the dustbin.

Bake the buns in the oven

How you store bread and pastries is crucial to help them last longer. Bread and pastries are best stored at room temperature and protected from air, for example in a bread bin. In the refrigerator, on the other hand, the baked goods quickly harden.

You can simply bake them in the oven so that your rolls still taste fresh from the baker later:
Brush the buns with a little water using a kitchen brush. If you don’t have a kitchen brush, run the buns under running water for 1-2 seconds.
Place the wet buns on a baking sheet.
Bake the rolls at 150 degrees Celsius for five to eight minutes until they are crispy again.
Allow the baked buns to cool briefly on the baking rack before serving.
This method is suitable if you want to bake a larger quantity of rolls. Avoid heating the large oven for just a bun or two to conserve electricity.

Bake the buns with the toaster

Many toasters have an attachment for baking buns. With a toaster, you can therefore bake small amounts of bread rolls, saving time and energy.

How to bake your rolls with the toaster:
Place one or two buns on your toaster’s raising device.
Choose the highest temperature and bake the buns for two to three minutes.
Then flip them over and bake for another minute or two. Then they are crispy on the other side too.
After you’ve baked the buns, serve them immediately.

Bake hard buns

You can also re-bake older, hardened rolls instead of throwing them away. If they are already too hard, you can use them for other things, such as breadcrumbs.

In this way, hard rolls taste fresh again:
Soak a tea towel in water and wring it out well.
Wrap the bun in the damp cloth and let it soak up the moisture for 2-3 minutes.
You can then use either of the two methods described to crisp up the moistened bun

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Lifestyle

Cheat Day: Useful or Unhealthy?

Cheat Day is designed to make losing weight easier: you can eat what and how much you want one day a week. Here you can find out whether cheat days make sense.

How useful is cheat day?

Whether a cheat day makes sense depends very much on how you interpret it. If you look around the internet, many a cheat day turns out to be a pure binge eating. This makes no sense for a number of reasons and can even be unhealthy.

If you want to lose weight with your diet, an extreme cheat day quickly thwarts your plans: To compensate for it, you have to stick to a strict diet the rest of the time.
According to studies, regular binge eating on cheat days can lead to disturbed eating behavior with binge eating symptoms. In a study with around 500 participants, emotional binge eating and binge eating symptoms were correlated. This means that people who often eat a lot in order to feel better are more likely to have disordered eating habits.
On cheat day, you associate tasty (but unhealthy) food with cheating and guilt. However, one study found that people are more likely to be motivated to lose weight when they associate occasional “sins” with positive feelings. Example: A piece of cake at a party is better than a piece of cake as a sin on cheat day. Of course, that doesn’t mean everyone reacts the same way – but it’s a point worth considering nonetheless.

Cheat Day: Not inherently bad

So an extreme cheat day doesn’t seem like a good idea. The actual concept of Cheat Day, not to ban any food at all, is a good idea. Diet experts think this makes sense. In Der Spiegel they recommend eating a balanced diet and treating yourself to something special every now and then – in moderation and without feelings of guilt. So you can eat healthy without getting cravings for forbidden foods.

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Cooking Tips

Valentine’s Day Tips with the Best Recipes

Valentine’s Day now has a permanent place in the calendar of festivals and celebrations and is a great occasion for eating together with your partner. You don’t even have to go out.

Give away a romantic dinner for Valentine’s Day

With a great selection of ideas and tips, we show you how to conjure up a great Valentine’s Day meal at home. Because here you can best enjoy togetherness and spend a relaxing evening. Also, note the tips to win back the lost love.

1. Heart is trump

Of course, the heart is the most important symbol on Valentine’s Day. If you don’t have a heart-shaped plate available, you can still put a heart on the plate with a very simple trick. Simply arrange the prepared food in the shape of a heart. Whether rice, pasta, or other side dishes – with a little patience and a spoon you can put the side dishes on the plate in the shape of a heart.

2. Candlelight dinner

Stage your own private candlelight dinner for Valentine’s Day. You should think about the menu sequence in advance. How about a tomato cream soup as a starter, spaghetti vongole (with mussels) as the main course, and a strawberry cupcake as dessert. Much more important than the food on this day, however, is what’s around it: decorate the table nicely with heart-shaped napkins, light long candles, and put on romantic piano jazz – and you’ll have a real candlelight dinner feeling at home.

3. A delicious strawberry smoothie

Of course, February isn’t the best time for fresh strawberries – but you’re sure to find fresh strawberries for Valentine’s Day in a specialist shop. You can also use frozen fruit in a pinch. Mix the chopped strawberries with a little banana and milk or yogurt in a blender to make a delicious smoothie. A few chia seeds provide an interesting effect in the smoothie.

4. It can also be stimulating

Valentine’s Day is about nothing but love. And as we all know, love goes through the stomach. A libido-increasing effect is attributed to certain foods and foods, i.e. sexual desire increases after eating these foods. So why not give love a little boost this Valentine’s Day by preparing a “stimulating” menu? Foods that can be used are asparagus, coriander, celery, ginger, chili, spinach, or artichokes.

5. Start Valentine’s Day in bed

Even if Valentine’s Day doesn’t fall on the weekend, you can start it off with breakfast in bed. This is how this special day gets off to an extraordinary start. Prepare everything in the evening so that you don’t have to stand in the kitchen for half an hour to prepare everything in the morning. How about, for example, pancakes with coffee or banana syrup or scrambled eggs with prawns and parsley. If you serve a glass of sparkling wine or Prosecco with your coffee, your circulation will really get going.

6. It can also be something special

On Valentine’s Day, you can also treat yourself to something that you might otherwise not consider in everyday life for cost reasons. How about e.g. fresh truffle. It is ideal for truffle spaghetti or other pasta. Or have you ever thought of caviar? The sturgeon eggs are still considered the epitome of luxury. It tastes great as an accompaniment to smoked salmon with egg. And of course, you can also dig deeper into your pocket for champagne. It doesn’t have to be a Dom Perignon, but in the price range of around 30 euros, you get excellent champagne.

7. Valentine’s Day menu suggestion

There is no such thing as the perfect menu for Valentine’s Day, but here’s a suggestion for you: Start the menu with a hearty toast. To do this, cut a heart out of a slice of toast with a cutter, fill the opening with an egg, for example, and then fried in the pan. A juicy pepper steak flambéed with a little cognac is a good main course. And for dessert, serve a strawberry pudding with pink ground pepper.

8. Recipe for friends without Valentine

Maybe you have someone in your circle of friends or acquaintances who doesn’t have Valentine’s and can’t celebrate the day the way you would imagine. You might be able to cheer them up with a Broken Heart cake. To do this, bake a cake in the shape of a heart, but cut it in two. And on one side there is a “little man figure” with which the recipient can use toothpicks to get rid of her Valentine’s frustration in a voodoo way.

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Food

Coffee Day: That’s What It’s All About

Attention coffee lovers: On October 1st, the annual Coffee Day will be celebrated again. Read our article where he comes from and why we celebrate him.

What is coffee day?

According to the German Coffee Association, the undisputed favorite drink of the Germans is not beer or mineral water, but coffee. On average, every German drinks around 166 liters a year. The association has therefore been dedicating a day of honor to the caffeinated drink since 2006, initially on September 29, and since 2016 (through the merger with “International Coffee Day) on October 1.

Why is Coffee Day celebrated?

Celebrating not just the popularity of coffee, but the diversity of coffee beans and the millions of people—farmers, roasters, baristas, and more—who work hard to make and serve the beverage we love.

Coffee lovers therefore organize all sorts of events and campaigns in honor of the coffee bean. For example, there are guided tours in roasting plants to give an insight into the production process, or new coffee trends and preparation methods are presented.
There are also events where coffee is used in other forms, such as in wellness applications.

World coffee day: International Coffee Day

The fascination for the day of coffee is not only in Germany but worldwide – since 2016 the German holiday has been combined with the “International Coffee Day” on October 1st. Its inventor is unknown, but a similar event is said to have taken place for the first time in Japan in 1983 or in China in 1997. International Coffee Day was officially proclaimed for the first time in 2015 via the International Coffee Organization (ICO) as part of Expo 2015 in Italy.

Coffee is one of the most popular drinks worldwide

Outside of Europe, millions of cups of coffee are drunk every day, especially in Asia and Oceania, North and South America and Africa. Incidentally, the original coffee plant comes from Ethiopia, where many coffee beans are still produced today and exported to us in Europe. Other major export countries are Brazil, Indonesia and Mexico. Coffee Day is therefore a reason for people from all over the world to celebrate. But not just to celebrate the drink itself. Also because it means that attention can be drawn, for example, to the working conditions of the coffee farmers.

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Cooking Tips

This is How Russia Has Breakfast: Kasha, Blini And Fried Potatoes For the Perfect Start to the Day!

Zavtrák is the name of the traditional Russian breakfast. If you like it hearty, this is the right place for you in this country, because things get really rich here early in the morning.

Milk porridge (kascha), sausages, fried potatoes, scrambled eggs, pancakes (blini), quark pancakes (syrniki), bread, butter, jam, kefir and much more are what Russians love to eat with their morning meal. In this way, despite the harsh climate, they are already equipped with enough energy for the day in the morning.

These Russian specialties are very popular at breakfast: a national dish called kasha, a porridge made with milk, mostly made from buckwheat, but also made from oats, barley or rye, and blini – also affectionately called blinchiki – the traditional Russian pancakes.

For all lovers of hearty, hearty cuisine, this delicious breakfast offers a really tasty and energetic start to the day.

Food culture in Russia

In general, Russian cuisine is very diverse: this is because in this large country different ethnic groups live together and mix their traditions. In addition, the food culture in the city differs greatly from that in rural areas: Most people in the country eat richer and heartier food, while people in the city are also influenced by international eating habits and eat a little more “globalized”.

How do you prepare a Russian breakfast?

get hungry and want to prepare a breakfast like in Russia? Then let’s see together how to do it and what ingredients you need for it.

The first thing you should do is open your fridge and see what’s left over from yesterday, because Russians often have leftovers from the day before for breakfast, such as rice, noodles or fried potatoes.

Now set up a hearty sausage and cheese platter, warm up a few sausages and prepare the eggs – either scrambled or fried, just as you like. Don’t forget the bread: white bread is fine, although the Russians themselves prefer black bread. Just like in Russia, your morning meal should not be without various dairy products such as cottage cheese, kefir and sour cream.

That was the easiest part, now comes the preparation of the Russian kasha (milk porridge) and the blini (Russian pancakes). For this we give you the following breakfast recipes:

1. Recipe kasha – Russian milk porridge:

Ingredients (2 people)
75 grams of buckwheat
250 ml milk (1.5% fat)
1 pinch of salt
2 tbsp poppy seeds
As you like: some sugar, butter, jam, fruit or meat preparation

preparation

Briefly toast the buckwheat in a saucepan and add the cold milk, salt and poppy seeds. Let the porridge cook on low heat for about 10 minutes. Stir the kasha from time to time.
Russians usually serve their kasha with sugar and melted butter, more often with fruit, or sometimes with meat dishes for a savory version.

2. Recipe Blini- Russian pancakes:

Ingredients (2 people)
150 grams of wheat flour
12 grams of yeast
250ml milk
12 grams of butter
1 egg
50 ml cream
1 tsp sugar
½ tsp salt
some oil
At will: jam, sour cream

preparation

Dissolve the yeast in the milk and add half the flour and the melted butter. Leave the mixture to rest for about 30 minutes. Now separate the egg and mix the yolk with the sugar in a bowl. Now whip the cream and then the egg white until stiff. Then fold it into the whipped cream. Stir the dough and add the remaining flour, salt, egg yolks with sugar while continuing to mix. Finally, add the cream and egg white mixture and let the dough rest for a few hours. Now heat some oil in the pan, add some batter and fry your Russian blinis on both sides.
In Russia, blinis are either filled with jam or served folded, then dipped in sour cream.

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The English Breakfast: Traditional Recipe For a Good Start to the Day

Who of you has never tried a traditional English breakfast?

Bacon, scrambled eggs, pork sausages, beans, toast, jam and much more are part of the “Full English Breakfast”, the traditional breakfast that the British love to eat in the morning. And “Full” really is. In contrast to the small, often quick bites that we eat in Germany in the morning, the English breakfast always counts as a complete meal.

When it comes to this hearty highlight of English cuisine, non-British people usually have different opinions: either you love it or you find it far too sumptuous and take some getting used to.

Especially on cold winter days, the English breakfast offers a really energetic start to the day.

Why is the English breakfast so rich?

The reasons for such a hearty breakfast have a historical background. In the past, such a high-calorie start was very good preparation for a long day’s work in the factory or in the field. The rich breakfast provided the necessary energy for this. Nowadays, so many reserves of strength are no longer absolutely necessary, since many jobs are less physically demanding. That’s why there are also lighter breakfast options in England for everyone who prefers to stay in shape and start the day carefree.

How do you prepare an English breakfast?

As previously mentioned, the Full English Breakfast consists of both sweet and savory foods. Although there are now various healthier breakfast options, this traditional morning meal remains popular and is a nice ritual for the whole family, especially at the weekend.

Now let’s take a look at how to prepare a traditional Full English Breakfast and what ingredients you need to make it.

Ingredients (2 servings)

– 6 sausages
– 4 slices of smoked bacon
– 2 medium-sized eggs
– ½ can of beans in tomato sauce (baked beans)
– 2 medium tomatoes cut in half
– 12 cleaned mushrooms
– 4 slices of toast
– some butter
– some jam
– 8 oranges
– Coffee or Ceylon tea

preparation

Fry the sausages in the pan on all sides, do the same with the bacon until it is crispy. Keep everything warm in the preheated oven (to 80°C). Warm the beans over medium heat for about 5 minutes. Now fry the tomatoes and mushrooms in the same oil as the sausages and bacon and keep them warm in the oven as well. Toast the bread slices until golden, cut each in half diagonally and brush with butter and jam if desired. Now fry the eggs in another pan: depending on your taste, you can either prepare fried or scrambled eggs.
Arrange the plates as shown in the picture above.

Coffee or tea: what do you drink with an English breakfast?

At a full English breakfast, Brits usually drink a freshly squeezed orange juice and a cup of tea. However, over the years, traditional English tea has been increasingly replaced by breakfast coffee, which is best drunk thin in a large cup.

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Cooking Tips

The Dutch Breakfast: Enjoy the Day With Chocolate Sprinkles And Honey Cake

In the Netherlands, chocolate sprinkles (hagelslag) or flakes (vlokken), raisin rolls, syrup waffles (stroopwafels), pancakes (pannekoek) and honey cake (ontbjitkoek) are a really enjoyable start in the early morning. To balance this intense sweetness, the Dutch also like to eat a piece of bread or rusks (beschuit) with cheese (kaas), sausage, ham and salty peanut butter (pindakaas) for a hearty breakfast. And with this meal, fresh fruit, yoghurt and cornflakes ensure your health. The whole thing is rounded off with freshly squeezed orange juice and coffee, tea or warm drinking chocolate. And even twice a day.

Yes, you heard that right! The Ontbijt (breakfast) takes place twice a day here in Holland and often replaces lunch.

If you want a true Dutch breakfast experience, we explain how and also when you should eat this tasty, healthy meal.

Two breakfasts, please!

When they wake up early in the morning, the Dutch have their first breakfast with some bread, honey, jam and thinly sliced ​​cheese to get the circulation going. A few hours later, around 12.30 p.m., it is time for the coffee table in the Netherlands, a kind of second breakfast that very often replaces the actual lunch. A breakfast snack is put together from sweet and savory dishes: from bread, cheese and sausage to warm egg dishes and honey cake.

How do you prepare a Dutch breakfast?

Would you like to be in Amsterdam, but you are not and would you like to at least experience the flair of the Dutch city? Then start early in the morning by preparing a charming, colorful and delicious Dutch breakfast for you and your loved ones, or rather, a really typical Ontbijt, as the Dutch call it. With the rich variety of sweet and savory ingredients, you can already feel the anticipation on your palate!

Now let’s take a look at the ingredients you need to prepare a typically delicious Dutch breakfast.

Ingredients (2 servings)

Popular types of bread (white bread, black bread or wholemeal bread) and rusks
Some chocolate sprinkles and/or chocolate flakes (eaten sprinkled on buttered bread)
butter, honey and jam
2 raisin rolls
2 stroopwafels – available at most health food stores – and/or 2 pancakes
2 pieces of honey cake – we’ll give you the recipe for it in a moment
Sausage and cheese platter (we recommend typical Dutch Gouda cheese)
Salty Peanut Butter
2 boiled eggs
Fresh fruit (e.g. strawberries, melon, pineapple, apple, etc.) and vegetables (e.g. cherry tomatoes)
yogurt and cornflakes
8 oranges (for the juice)
Coffee, Ceylon tea or Choco Classic chocolate
some milk (for the latte)

Recipe Dutch honey cake:

Ontbjitkoek is the name of the typical Dutch honey cake, which can literally be translated to “breakfast cake”. A cake that is eaten specifically for the morning meal. It should not be missing from your Dutch breakfast. So, let’s see how to make the honey cake.

Ingredients:

Flour: 350 gr
Honey: 150 gr
Baking Powder: ½ packet
Eggs: 3
Brown sugar: 100 gr
Cream: 100 gr
Cinnamon: ½ tsp
Ground cloves: ¼ tsp
Ground almonds: 150 gr
Mace: 1 pinch

Preparation:

In a small saucepan, heat the honey, sugar, and cream, stirring constantly, then allow the mixture to cool. In a clean bowl, mix all the spices (cinnamon, cloves, mace) with the almonds and baking powder. Now whisk the honey mixture with the eggs and gradually stir in the sifted flour. Pour the batter into the pre-greased baking pan (loaf pan, length: 24 cm) and bake in a preheated oven at 175 °C for 50 minutes. Once the cake is ready, let it cool before cutting it on the breakfast table!

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October 16th is International Bread Day!

The importance of bread is the most important staple food

Every year on October 16, the international “Day of Bread” has been celebrated for around 30 years – at the same time as World Food Day. This day aims to remember the importance of bread as the most important staple food for millions of people worldwide and at the same time to promote appreciation for the bakery trade and for bread as food.

What exactly is bread?

The traditional bread consists of grain (flour), water, salt, and sourdough as a leavening agent. A general distinction is made between leavened bread, to which yeast or sourdough is added for a fluffy texture, and unleavened bread, such as flatbread. Furthermore, in the Austrian food book, one finds the distinction between rye, wheat, and mixed bread as well as other types of bread.

“Other types of bread” include bread in which other raw materials are used (e.g. graham bread, whey bread, linseed bread, sprouts bread, stonemason bread, potato bread, wholemeal bread, or Kletzenbrot) or where special production methods are used (e.g. pumpernickel or Crispbread). Bread with suitable recipes for special dietary needs also falls into this group (e.g. gluten-free bread).

The proportion of gluten (glutinous protein) in the grain is essential for the ability of the bread to be baked. Gluten-free grains (such as buckwheat, corn, millet, amaranth, and quinoa), which are used as a substitute for bread in people with celiac disease, lack this property. Therefore, gluten-free bread usually consists of its own flour mixture and special recipe.

Classification of bread

Bread is also classified according to the types of grain used, such as rye, wheat, spelled, Kamut, emmer, einkorn, or according to the degree of grinding (the distinction between wholemeal flour and “white” flour). In German-speaking countries, the terms “white bread”, “gray bread” and “black bread” are often used, with “black bread” often being mistakenly equated with whole grain bread.

According to the legal definition, wholemeal bread must consist of at least 90% wholemeal rye and/or wheat products (wholemeal meal or finely ground wholemeal flour) and the added amount of acid must consist of at least two-thirds sourdough. Multigrain bread that uses at least three different grains is not necessarily whole grain bread.

By the way, baking bread yourself is not as difficult as you might think at first. We’ll tell you valuable tips and tricks and delicious bread recipes. You can also find numerous instruction videos for homemade bread here! It’s best to take the international “Day of Bread” as an occasion and try it out!

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Vegan Shopping List for Supplies and Every Day: This is What You Need

The vegan shopping list serves as a help and inspiration for your next purchase. It contains all the basics you need for vegan cooking. Here are the foods that should not be missing from any vegan shopping list.

This vegan shopping list should serve as inspiration, which you can of course always adapt to your own needs and recipe ideas. The fact that a vegan diet leads to undersupply and deficiencies is not necessarily correct. What you’re most likely to be missing is vitamin B12, which is mainly found in fish, dairy, and eggs. If you follow an exclusively vegan diet, you may need to get vitamin B12 through supplements. Talk to a doctor about it.

The key to successful nutrition lies in natural, unprocessed food diversity. These basics should serve as the building block for a natural, unprocessed, sustainable diet with an adequate supply of nutrients.

The elephant portion of your vegan shopping list: veggies

Your healthy vegan diet should consist mostly of fresh vegetables. Ideally three servings (about 400 grams) per day. Ideally, buy seasonal, regional and organic.

Remember: conventional vegetables are better than no vegetables at all. The best place to buy fresh, regional and seasonal vegetables is at the weekly market or in an organic shop. You can now also find unpackaged organic vegetables in many “normal” supermarkets.

You should eat a large proportion of it raw or cook it gently so that the vitamins and minerals are not lost.

must-haves

Seasonal salads
potatoes
Spinach (frozen possible)
onions
Expand your Must Haves individually with the current seasonal vegetables. The seasonal calendar gives you a clue.

Fruit in as many different colors as possible

You can find fruit in all colors of the rainbow. Each color brings different nutrients with it. Eat as varied as possible! Due to the carotenoids, fruit is particularly rich in secondary plant substances. Raw fruit also provides you with more nutrients than cooked. Are you afraid of fructose? Do not worry. As long as you eat the whole fruit, you can’t eat too much fructose. Before you are full.

Must haves here are all fruits that are seasonal and regional!

apples
Local berries, e.g. raspberries, strawberries, blackberries, currants, gooseberries, juniper berries
plums
Grapes
pears
oranges
The same applies here: Adjust your vegan shopping list by giving preference to regional and seasonal fruits.

Tip: simply freeze in-season fruit for later use. So you always have frozen fruit in stock for delicious smoothies. However, you should not freeze fruit that contains a lot of water. We have tips on how to properly freeze food without plastic.

Dry goods should not be missing on the vegan shopping list

  1. proteins:

Dietary proteins provide the body with essential amino acids, which it needs to build muscles, organs, cartilage, bones, skin, hair and nails.

must-haves

Beans: Black, white, or kidney beans.
Tofu: Smoked, fermented or marinated yourself.
Pseudo-nuts, i.e. these are called nuts, but actually belong to a different food group: peanuts, these belong to the legumes.
Tempeh (fermented soy product)
Chickpeas: Oven baked or used as hummus.
Lentils: Red, green or beluga: As a lukewarm salad, as pasta or dal.
Yeast flakes: Can be used as a cheese substitute, Parmesan-like taste.
A note on legumes: Buy them dry and cook them yourself, they’re cheaper and available in bulk stores in any quantity. By the way: legumes are also one of the many causes of flatulence.

2. Healthy Fats:

Monounsaturated fatty acids are easily digestible and easily digestible. They help to absorb the fat-soluble vitamins A, D, E and K, protect the organs and also have a positive effect on cholesterol levels. So: Don’t be afraid of the right fat! When using oils, those with a favorable fatty acid spectrum should be selected. This means above all the supply of omega-3 and omega-6 fatty acids. Vegetable fats, such as those found in olive oil or avocados, are also included.

must-haves

Walnuts: As a snack or as a porridge topping.
Linseed oil: In the smoothie or in the muesli.
Regional superfood Linseed instead of chia seeds from abroad, these contain a lot of omega-3 fatty acids.
Hemp seeds: Over the muesli or in the smoothie.
Tahini: For sauces or mixed with date syrup as a spread.
Nut butter: In porridge or in smoothies.
Seeds & Kernels: In the salad or as a granola.

3. Carbohydrates:

Carbohydrates are the main source of energy for our body. We need carbohydrates to maintain our brain, breathing, metabolism, heartbeat and body temperature. When we exercise, we need even more of it.

must-haves

Oatmeal: You can use these to make oatmeal, among other things.
Wholemeal bread: How you can bake this yourself is explained here: Bake wholemeal bread yourself: Recipe for moist bread.
Wholemeal Rice: Wild rice, red or whole grain.
Wholemeal pasta or pasta made from hemp, lentils or buckwheat.
Millet: Also popped for your muesli.
Quinoa: Cooked or flaked for overnight oats.
Buckwheat: You can sprout or boil the buckwheat.

Herbs and spices add flavor to your vegan shopping list

We primarily use herbs and spices for flavor. In medicine, they have also been used as a remedy for a very long time. In addition, they are essential in vegan cuisine and therefore an indispensable part of your vegan shopping list. Cooking without animal protein means seasoning with a variety of herbs and spices to ensure excellent taste.

must-haves

Turmeric: The coloring agent “curcumin” has an anti-inflammatory effect.
Ginger: Rich in vitamin C.
Ceylon Cinnamon: Considered to be anti-inflammatory.
Fresh herbs: Purchase long-lasting herb pots or grow them yourself on the balcony.
Garlic: Can be used as a natural antibiotic.
chili
curry
paprika powder

The vegan shopping list replaces animal products with plant-based alternatives

Milk, yoghurt and cheese are among the most frequently mentioned when people are asked what they think they cannot do without. However, there are now excellent substitute products and even special shops** such as Vantastic Foods. Here, however, it is important to note: unsweetened and the shortest possible list of ingredients.

Substitute products:

Plant drinks: oat milk or buckwheat milk are good milk alternatives, because these cereals are also grown in Germany.
Oat-based yoghurt or soy yoghurt: With both variants, it is best to pay attention to regional cultivation or make them yourself.
Smoked tofu: Ideal as a meat substitute.
Vegan cheese: For example, based on almonds.
Vegan cream substitute
The rule here is: less is more! You don’t need a lot of vegan substitutes. Processed vegan substitutes often contain myriad additives. A vegan shopping list should consist primarily of colorful fruit, vegetables and legumes.

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