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Salads are light, tasty, and perfect when it gets warmer outside. Hearty dishes definitely have a hard time against our selection, because we have put together 10 salads that we can’t resist.

To go

Our bulgur avocado salad is one of our absolute favorites. Because it can be wonderfully prepared and taken to work the next day. Colleagues are guaranteed to be jealous.

Hello boss

The chef’s salad is one of the absolute classics among salads and should therefore not be missing from our list. With cheese, egg, and ham, even those who eat a lot don’t have to worry that the salad won’t fill them up.

¡Hola!

Mexico is pretty popular as a vacation destination right now. We’re bringing Mexican cuisine home with this salad creation. The spicy beef provides flavor and the tortilla bowls are visually appealing.

Unusual combo

Mango and tomato together? This combination sounds unusual at first, but it should definitely be tried once. The spice and fruit are rounded off with buffalo mozzarella.

Tasty sticks

Before the asparagus season is over, this salad should definitely end up on your plate. The healthy sticks and fruity oranges complement each other wonderfully and get you in the mood for summer. Serrano ham makes this salad even nobler.

The second violin

Admittedly, the salad only plays a supporting role in this dish. But if you can get kids so excited about greenery, there’s nothing wrong with that, is there? The small yeast cakes are easy to prepare and are guaranteed to be a hit at the next birthday party.

Protein bomb

This salad is packed with protein thanks to the salmon and eggs. In addition, one serving has just 266 calories. The right dinner for the beach figure project.

Healthy tubers

Potato salad is often made with mayonnaise and is unfortunately very greasy. Not to mention finished products. Our variant, on the other hand, is light and gets a special kick of freshness from the radishes and sprouts.

Cold instead of warm

Do you only eat beans and rice warm? Not correct! Our delicious salad with these two ingredients is the best proof. Pumpkin seeds and peach add the crunch and fruit factor. So delicious and perfect for the next picnic or barbecue event.

Vegan and delicious

This salad is delicious on its own or as a side dish. It doesn’t matter how, it’s vegan and light in any case, because one serving only needs 325 calories. By the way, vegetables and tofu together ensure the perfect mix of nutrients.

A veritable religious war is raging over child nutrition: What should we give the little ones to eat so that they develop well? And can a chubby be healthy too?

Anja Boerner is a self-employed ecotrophologist and works with the Center for Nutritional Advice at HAW Hamburg, among others. Her hobbies are the instructions for changing behavior or the self-reflection of overweight clients and the healthy nutrition of children.

Anja Boerner answers the most important questions about healthy nutrition for children for EAT SMARTER.

How important is a balanced diet for children?

A balanced diet is of course important for healthy growth. Much more important than perfect nutrition is the feeling of security. That means relaxed eating white bread and having a nice family conversation is healthier than a drama about the brown bread. The dining table should not become a stress table!

Mothers in particular often stress themselves out with the need to put healthy food on the table. If the mother no longer has time for her child because she is shopping, cooking, or growing her own crops, this is more damaging to the overall development than a compromise meal, after which there is still time for a game of “Don’t worry”.

How many family meals a day should there be?

As many as possible, always depending on what everyday family life allows. Some families can eat together once a week, others three times a day. A relaxed atmosphere at the dining table is almost more important than the number of meals together: Instead of discussing the child’s poor school grades or relationship problems, you should try to make things as nice as possible together.

“The dining table should not become a stress table”

What is important when it comes to family meals?

First and foremost is the atmosphere: it is desirable to be as friendly as possible. A family meal should offer choice and freedom of choice. Of course, it is best if all family members eat together because this is the only way small children learn to eat independently. It takes a lot of effort at first to feed them porridge with one hand and eat with the other, but it gets easier as the kids get older. Children can only learn “adult” eating behavior if they eat with others.

Do children have to eat their plates clean?

no, It has been proven that the compulsion to eat up can lead to eating disorders in children. Nowadays the motto is: parents offer and the children decide what and how much they eat from this offer.

Can I use food as a reward, for example: “Dessert is only available if you eat the vegetables”?

No! As a result, children learn to reward themselves with food and, in the worst case, develop an eating disorder. If dessert is planned, then the child should get it too, regardless of whether they ate the main meal or not. Pressure and power do not belong at the dinner table. We adults all eat differently, sometimes have an appetite for one thing, sometimes for the other. Why should it be any different with children?

Help, my child doesn’t like fruit and vegetables! What can I do?

Rarely does a child categorically reject all fruits and vegetables. When a child is very picky, it is usually just a phase.

It is important how long this phase lasts: If the child does not eat any vegetables for a day or a week, it is not dramatic. If the phase lasts for several months, parents have to ask themselves whether there is more to it than that, for example, power games that are played out through eating habits. Parents should always offer the scorned fruit and vegetables and, most importantly, eat them with joy and enjoyment.

I recommend involving children in shopping and cooking, even if they don’t eat the vegetables themselves. Sooner or later they will want to try it. Sometimes the dosage form already helps, for example, if you put cucumber slices next to a flower. You eat with your eyes, even with children.

“Children can easily be vegetarian.”

What to do if my child doesn’t want to eat meat?

My three-year-old son suddenly wanted to be a vegetarian. I then explained to him that iron in meat is important for his growth and that what little meat we eat comes from happy animals (he’s now over 6’2 and I’m a vegetarian myself). More and more children and young people are giving up meat. I would take this need seriously as a parent and ask why.

Children can easily live vegetarian. Only the adequate supply of iron must be checked regularly.

What’s the best drink for kids?

The best drink for children is water. Unlike juice, it does not contain sugar, which can lead to obesity and tooth decay. Children can drink tap water, but you should first find out about its quality from the local waterworks. In some areas of Germany, the nitrate load in drinking water is quite high. Even those who have a well at home should have the quality of the water checked before offering it to their children to drink.

What is it about special children’s juices and teas?

Children’s juices and teas attract with colorful packaging tailored to children’s tastes and promises of health. In reality, they are not only more expensive than normal juices and teas, they often contain an extra portion of sugar. They are definitely not healthier for children.

What should I take my child to school with lunch?

A veritable religious war is currently unfolding in German schools around this question. In the meantime, it is even decided at parents’ evenings what parents should and shouldn’t pack in the lunch box. However, the ban on milk slices, white flour, or fruit spritzers does not do anyone justice. For some parents, the regulation does not go far enough, some feel too regulated.

While we eat apples all year round, autumn time is clearly also pear time. The fruit is now in season and tastes great either on its own or as an ingredient in savory or sweet dishes. We give you 6 reasons why you should definitely eat pears now.

1. Pears are high in fiber

Pears are among the most fiber-rich fruits. A medium-sized fruit contains about 6 grams of fiber. We should consume around 25 to 30 grams of fiber every day. Eating a pear every day, therefore, makes an important contribution to achieving this goal. Dietary fiber is important for digestion and also keeps you full for longer.

2. Pears are rich in vitamins

Pears contain a lot of vitamins that you can use in the autumn and winter time. It is not uncommon for people to catch a cold or the flu during this time. Not only vitamins A and C and various B vitamins are contained in pears, but the fruit also scores with minerals such as sulfur, copper, zinc, iodine, magnesium, and phosphorus.

3. Pears are easy to digest

Pears contain only about one to three grams of fruit acid per liter, so they taste sweeter than apples and are therefore among the most easily digestible types of fruit. Due to their stomach-friendliness, they are particularly suitable for children and babies, but also for sick or elderly people.

4. Pears are low in fat

Although there are lower-calorie types of fruit, pears are very low in fat. The fruits bring it to just half a gram of fat per 100 grams.

5. Pears contain Potassium & Calcium

Apples are often compared to pears. When it comes to the calorie balance, apples perform better, because a medium-sized apple has about 68 calories, while a pear has about 73 calories, but the autumn fruit scores points in terms of minerals. In addition to the minerals mentioned above, pears also have plenty of potassium and calcium. They therefore particularly stimulate the metabolism and have a purifying and draining effect.

6. Pears are rich in boron

Pears also contain the important and mostly neglected mineral boron. This is relevant for the body to store calcium. Calcium is particularly important for bone formation.

The word Hanukkah comes from the Hebrew and means “to devote oneself”. It marks the rededication of the Holy Temple in Jerusalem when the Maccabees rebelled against the Seleucid Empire. In the Jewish faith, Hanukkah is celebrated by reciting the Hallel prayer daily and lighting the Menorah candles to commemorate the miracle of the oil, which was supposed to give light in the temple for just one day but lasted eight days.

Although they are native to different regions (“Ashkenazi” is derived from the Hebrew word for Germany, while “Sephardic” is derived from the Hebrew word for Spain), holiday food plays a central role for both Jewish faith groups. An important part of the celebrations are traditional, often oil-based dishes such as latkes, which are also intended to commemorate the miracle of oil.

To celebrate the start of Hanukkah, we’ve put together 4 signature recipes that are sure to get everyone in the holiday spirit.

Braised brisket

One of the cheapest cuts of beef, but certainly one of the tastiest using our slow-cooking method. Our variant is braised for over 3 hours, making the brisket even tastier and more tender than the most expensive piece of steak. A traditional Jewish dish that has become a popular dish around the world as a result of the emigration of Ashkenazi Jews to the United States.

Coconut macaroons

Traditionally prepared by Sephardic and Ashkenazi Jews, macaroons in many different forms have long had their place in Jewish food culture. Originally made from pistachios, almonds and cashews by Sephardic Jews in Egypt, the coconut macaroons are better known and more common, especially in Europe and the USA.

Orange Almond Cake

This cake is a very popular Middle Eastern Jewish recipe that couldn’t be simpler. With just a few ingredients and in a few steps, one of the most delicious cake variations is conjured up on the table, but you should bring some time for the preparation.

Potato Pancakes with Applesauce

When we talk about oily foods, we cannot ignore potato pancakes. Often referred to as “latkes,” the rich fritters are a popular dish during the Hanukkah festival. Whether enjoyed with sour cream and chives or with applesauce – latkes are probably one of the best feel-good dishes and, as a traditional Ashkenazi recipe, can also often be found in Central and Eastern Europe.

The persimmons are in bright orange in the fruit department of the supermarkets. You should grab it the next time you go shopping because persimmons provide vitamin C – which strengthens the immune system. And best of all: the tropical fruits are easy to eat with a spoon!

Vanilla aroma ensures sweet enjoyment

Persimmons sweeten the winter for fruit lovers because they taste wonderfully sweet. No wonder: after all, tropical fruits contain up to 16 percent sugar. In addition, kakis score with a slight vanilla note, which makes them even more irresistible.

You can find kakis in the supermarket. There they shine – together with their new breed from Israel, the Sharon fruit – in bright orange. Persimmons can be eaten with or without the skin. Connoisseurs cut the fruit in halves and scoop them out that way.

That’s why persimmons are healthy!

The orange fruits are great suppliers of vitamins. They contain vitamin C and provitamin A. The latter ensures plump and radiant skin as well as healthy eyes and well-functioning cell protection. In addition, persimmons score with minerals such as potassium and phosphorus as well as phenolic compounds, which have an antioxidant effect.

Persimmon indulgence

In addition to enjoying the persimmons on their own, they can also be chopped into your morning muesli, yogurt, or smoothie. But the tropical fruits not only provide a great aroma in sweet dishes: Persimmons also taste great in savory dishes, such as in winter salads, with white or red cabbage, beetroot, and carrots. The fruit gives sauces and chutneys a great taste!

They contain essential vitamins and minerals – and yet sweet fruit and savory vegetables do not regularly end up on Germans’ plates. Just under a third manage to consume the recommended amount of 400 grams of fruit and vegetables.

Germans eat too little fruit and vegetables

Germans eat just 289 grams of fruit and vegetables a day – clearly too little according to the World Health Organization (WHO). It recommends 400 grams of fruit and vegetables a day. A quantity that is consumed by only a third of the population.

27 percent of the women surveyed eat the recommended amount – for men, on the other hand, the figure is only 20 percent. This is now the result of the government’s response to a request from the Greens politician Bärbel Höhn, as quoted by the magazine “Spiegel”.

Fruits and vegetables are so healthy

Apples, pears, and the like not only taste great, but they also provide the body with essential vitamins and minerals. Above all, vitamin C is well represented in many varieties. It strengthens the immune system and is involved in many metabolic processes. In addition, they are low in fat and calories and high in fiber, which makes the fruits a healthy filler.

Cucumber, cabbage, and co. also fill you up thanks to their high fiber content. Legumes also provide high-quality vegetable protein, which is particularly important for vegetarians and vegans. The good ingredients of the vegetables ensure a healthy intestinal flora and fill up the mineral account. Whether nibbled on their own or mixed in smoothies: consuming delicious fruit and vegetables is not that difficult!

Perhaps you haven’t eaten persimmons all too often? The orange fruit is still relatively unknown but is becoming more and more popular. Whether in smoothies, oatmeal, or as a fruity side dish in warm pan dishes, persimmons can be used in many ways. With its sweet taste, it gives every dish a light, fruity note. But how do you prepare the persimmons properly and can you eat the skin of a persimmon?

What actually is a persimmon?

The orange fruit has its origins in Asia and is also known as persimmon or persimmon. The persimmon that you can find in fruit displays these days is a refined form of persimmon and is called Sharon. The skin of the Sharon is thinner and the fruit does not contain any seeds. The persimmon cultivar is grown in all countries with a warmer climate, such as Italy or Spain. The size and shape of the persimmon are very similar to that of an apple. The riper a persimmon is, the sweeter its delicious taste. You can find more information about the ingredients and nutritional values ​​of a persimmon here in our product information on persimmons.

How do you eat persimmon?

The skin of the refined persimmon cultivar can be eaten without any problems. However, you should first wash them thoroughly under cold water and gently rub them dry. Like an apple, cut the persimmon lengthwise in half and remove the green stalk. Depending on the intended use, the fruit can now be quartered or diced. The persimmons can also be sliced ​​and served as a fruity topping for cream cheese on breakfast bread. The fruity-sweet note of the orange fruit is also ideal for baking.

A study has now determined why you should never eat raw dough and how dangerous it can be.

Raw dough causes nausea and stomach ache? – The flour may be the culprit

The risk of salmonella infection is well known, but this is not the case with E. coli from raw dough. According to an American study, flour can trigger a life-threatening intestinal infection. E. coli can cause severe diarrhea, vomiting and stomach cramps. These bacteria get into grain, for example, via fertilizer or animal excrement.
The so-called E. coli bacteria (Escherichia coli)
According to the Federal Institute for Risk Assessment (BfR), if floury dough and other dishes are baked at these high temperatures for at least two minutes, consumption is already safe.

With these tips, you can snack on dough without hesitation

Our tips:
If you bake with children, you cannot prevent one or two snacks. Therefore, it is best to bake a dough
If you use nut flour
Make sure your ingredients are organic
However, if you are pregnant or generally have a sensitive stomach, you should stick to the baked cookies.
If you want to snack on the dough without hesitation, then the “Cookie Dough” food trend is also suitable. This dough is without eggs and often also without flour. In addition, it does not contain any leavening agents. This cookie dough is deliberately intended for raw consumption and tastes just as good.

In terms of sustainability and fishing methods, the popular edible fish is increasingly being criticized. The MSC has now released a report on global tuna fisheries. We present the results to you.

Whether as a delicious salad topping, sophisticated sushi filling, or crispy fried: tuna is not only versatile in preparation but also unique in taste. So it is not surprising that tuna now ranks fourth among the most popular food fish in Germany, with a market share of 15 percent.

Fish consumption has also increased globally, with global tuna catches having increased twelvefold since 1959. In terms of sustainability, new questions are now coming to the fore with the increased consumption of the protein-rich edible fish: What is the status of global tuna stocks? How sustainable is the tuna supply? Should we give up tuna for the sake of the environment?

That’s the situation with tuna stocks

Tuna is now increasingly associated not only with delicious recipes but also with the issue of overfishing, as a recent opinion poll by INSA Consulere shows. However, it is important to differentiate between the individual tuna species when it comes to overfishing.

There are a total of seven major tuna species, each of which is divided into several stocks – the conditions vary depending on the species and stock. While all stocks of skipjack tuna are considered healthy and not overfished, the situation for yellowfin tuna is different. This species of tuna is considered overexploited in the Indian Ocean stocks.

Whether it’s fresh, frozen, or canned, as tuna consumption increases, so does the pressure on tuna stocks and their habitat. Overall, out of 23 tuna stocks worldwide, 15 are currently in good condition and 3 are considered overfished. But this situation is fragile because there are still no clear rules on fishing. Therefore, pay attention to the type of tuna and the respective origin when you buy it.

Tuna supply and sustainability

When it comes to sustainability, the German retail sector in particular has a lot of catching up to do. A market analysis commissioned by the MSC found that 90 percent of the tuna sold in Germany comes from non-controlled and traceable fisheries. Thus, no statements can be made about the catches of these fisheries, possible bycatch, or appropriate stock size.

Stefanie Kirstie, head of the MSC Germany/Austria/Switzerland, therefore calls for independent labeling of the origin, fishing methods, and sustainability of the tuna sold in retail. Because “sustainability needs transparency, traceability, and independent controls!” says Kirstie.

71 percent of the tuna consumed in Germany comes from a can. Especially with particularly cheap canned tuna, the sustainability deficit is enormous. As a result, the MSC calls in its tuna report to exclude special offers and rock-bottom prices for tuna products.

Strengthen the immune system, eat lean and then they are also good for the heart and the intestines: berries are real power fruits and absolutely essential for a healthy diet.

Blueberries and currants: That’s why they’re so healthy

The little fruits are real superfoods that you should not do without.
We introduce you to the five great benefits of berries.

1. Berries are good for the immune system

If you want to strengthen your immune system, you should definitely rely on berries*! Because the sweet fruits are rich in valuable antioxidants that protect against many viruses, bacteria and free radicals. In this way, they ensure that the immune system is strengthened. Blueberries are of particular note: according to a study by the American Society for Nutrition, 100 grams of blueberries provide five times more antioxidants than the same amount of raspberries – up to 490 micrograms.

Dark blueberries can also do a lot for beauty, because they contain large amounts of vitamin C and vitamin E. Vitamin C* is known, among other things, for driving collagen production, which is responsible for the skin being significantly plumped up becomes. It is most contained in blackcurrants – these contain a whopping 170 micrograms of vitamin C per 100 grams of berries. Vitamin E* is responsible, among other things, for scavenging free radicals. These free radicals are harmful and are caused by smoking, UV radiation or stress, among other things. Other substances in berries that strengthen the immune system are flavonoids, which also inhibit viruses and bacteria. They also support weight loss during a diet*.

2. Berries protect the intestines

Berries* not only strengthen the immune system due to the antioxidants they contain, they are also extremely beneficial for a healthy intestinal flora. A healthy intestinal flora* is always crucial for an intact immune system. If the intestinal flora is attacked, one falls ill more often with influenza infections, for example. Even those who suffer from diarrhea or irritable bowel syndrome can cure themselves with the help of blueberries, as a study by the University of Lund revealed. The tannins and color pigments contained in the blueberries react with proteins in the mucous membranes and insoluble compounds are formed. This forms a kind of protective layer that has an anti-inflammatory and germ-killing effect.

As further studies show, the consumption of wild blueberry juice has a positive effect on bifidobacteria, which have a protective effect on the intestinal flora. These bifidobacteria keep harmful intestinal bacteria, as well as pathogens, away.

3. Berries lower blood sugar levels

Many diabetics ask themselves which fruit they are actually allowed to eat and what they should better avoid in order not to drive up the blood sugar level. In contrast to high-sugar fruits such as bananas, pineapples or grapes, berries* are very suitable. This is because berries have a comparatively very low glycemic index, meaning they have little effect on blood sugar levels.

Once again, the blueberry should be mentioned in the first place: the dark berry is even said to have an antidiabetic effect, i.e. it lowers blood sugar. It is responsible for lowering the general blood sugar level and for getting more sugar into the cells.

4. Berries are good for the heart

In addition to all these positive properties, berries* also increase heart health. In a diabetes study by the American Society for Nutrition, researchers found that blueberries reduced LDL cholesterol, triglycerides, and adiponectin. At the same time, they increased HDL cholesterol, which is considered beneficial to health. In conclusion, daily consumption of blueberries is believed to be beneficial for heart health. You can thus prevent heart disease and lower cholesterol levels that are too high.

Another study shows that vascular functions can be improved by eating berries – in this case, primarily by eating raspberries and blueberries. This makes it easier for the heart to pump blood around the body, which can help prevent heart attacks.

5. Berries are great for dieting

Berries* are also ideal as part of a diet*. For example, you can prepare the berries as a smoothie* or smoothie bowl or mix them in muesli*. The delicious little fruits create a feeling of satiety relatively quickly and they also accelerate the metabolism, which makes the pounds tumble.

Since obesity is often a trigger for various diseases – for example heart disease or diabetes – it is advisable to eat healthily. Berries are perfect for this. The anthocyanins contained in the berries are also very important as they inhibit free radicals. After all, anyone who trains a lot – meaning their body is temporarily under heavy strain – should take care to avoid oxidative stress in the body, which in turn can lead to illness.