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When food forms mold, the question often arises as to whether it is still edible or should it be thrown away. We have put together an overview for you on how to deal with various mold-infested foods.

If we discover a white, gray or greenish coating on food, we are faced with the decision: can it still be on the plate or should it be thrown away straight away?

It is important to know that there are different types of mold – some of them form toxic mycotoxins. These mold toxins are metabolic products of moulds.

Guidelines for food mold contamination

Basically:

Even if there is little mold infestation, you should never eat mold.
You should dispose of moldy food immediately or cut away moldy areas immediately and generously. Because mold spreads through touch and through the air and mold spores are often not (yet) visible when they develop. It is therefore better not to take unnecessary risks.
By the time mold becomes visible on the surface of a food item, it has often already infected the interior.
Water-rich foods should be discarded even if they are only mildly moldy. Mycotoxins spread very quickly in water-rich foods such as fruits and vegetables. The same applies to foods made from fruit or vegetables rich in water, such as compote or juices.
If you are unsure, throw away the moldy food. In the worst case, mold can be harmful.
Examine adjacent fruit or vegetables. To be safe, wash it off and then rub it dry. If necessary, cut away the spot that was near the mold and eat the rest immediately. If the mold has already spread, discard any affected food.
Under no circumstances should you feed moldy food to animals. Mold is just as harmful to them as it is to humans.

Foods to throw away if mold is present

Fruit and vegetables: You should completely dispose of fruit and vegetables containing water and products made from them, such as juices or compotes, even if there is only a small amount of mold infestation. Firmer varieties such as carrots, potatoes, cauliflower, apples and bananas can usually be generously cleaned of mold and eat the rest.
Citrus fruits: The same applies to citrus fruits such as lemons, tangerines or oranges as to water-rich fruits and vegetables. Unfortunately, you have to throw away the whole fruit.
Milk and dairy products: You should also throw away products such as yoghurt, quark or cream cheese if they go moldy. The same applies to milk alternatives and products made from them.
Cheese: Soft cheese, semi-hard cheese and cream cheese all belong in the organic waste if there is mold. An exception is hard cheese: if it is only superficially infested, you can remove the mold over a large area. If the inside is also affected, you better discard all the cheese. An infestation of “wild” mold should not be confused with an intentional addition of noble mold in some types of cheese.
Sausage and meat: In most cases, you should completely dispose of moldy sausage and meat products. You can only simply cut away the mold on air-dried products such as ham or salami in one piece. On the other hand, you should always throw away moldy cold cuts, even if they are dried sausages. However, there are also types of meat products, such as noble salami, in which noble mold refines the taste.
Jams and marmalade: Low-sugar varieties or sugar substitutes such as sweeteners should be discarded entirely if they become moldy. In the case of varieties with a high sugar content, it is possible to generously remove only the affected area. However, the BfR recommends throwing moldy jam or marmalade in the trash.
Bread: If you see mold on a loaf or slice of bread, you should discard the product entirely. In most cases, the mold spores have already spread inside.
Nuts: Be careful with nuts. Spoiled nuts often contain aflatoxin, a potent fungal toxin. This is mainly caused by damp storage. You should therefore be particularly careful with nuts that have to be transported over long distances and check them for spoiled nuts before eating them. It doesn’t matter whether the kernel or the shell is affected: you should throw away moldy nuts completely. If necessary, unfortunately even the whole pack.
Grain and seeds: Mold on grain has usually already developed in the field or through storage. This is where you should dispose of the whole pack. The susceptible varieties include, for example, spelled kernels, wheat bran, sesame or poppy seeds. Mold can also attack flour, for example if it is stored too warm or too humid.
Dried fruits: Moldy dried fruits also belong in the trash. But be careful: often the white coating on dried fruit is just sugar deposits. For example, fine white hairs speak for mold. Mold often shows up in dried fruit in the form of black dots inside.
Spices: As with nuts, moldy spices produce the highly toxic substance aflatoxin. Therefore, throw away affected spices completely. Mold develops, for example, when you hold the spice container over the steaming dish: heat and moisture promote mold growth.

health

Stomach-Friendly Food: Easily Digestible Food for The Stomach

Heartburn, stomach pain, flatulence? Then the stomach needs a breather. We will introduce you to easily digestible food and tips on how to prepare it in a way that is easy on the stomach.

There are certain foods that are considered easy to digest and are particularly well tolerated by people with a sensitive, irritated gastrointestinal tract. So if you notice that your stomach is in chaos, give it a rest and eat foods that are gentle on your stomach.

Alleviate indigestion with stomach-friendly food

Sometimes we put a lot on our stomachs: they have to deal with greasy fries, hot curries, sweet treats and a glass or two of alcohol. Most of the time he does it with no problem. But he often rebels and reacts after eating these foods with digestive problems such as heartburn, stomach pain, flatulence, diarrhea or constipation. The reason for this can be inflammation, infection or irritation of the gastrointestinal tract.

Then it’s time to relieve the stomach and focus on easily digestible food.

Easily digestible foods: You can access them here

Just as every person is unique, our stomachs and stomach problems are also very individual. That’s why everyone should find out for themselves what is actually good for their stomach. There are foods that are generally considered to be well tolerated and digestible, but exceptions cannot be ruled out. That’s why only one thing helps: try it yourself and listen to your own gut.

Cooking Tips

Prepare Food Gently with the Steam Cooker

Steamer for very healthy, nutrient-friendly, and energy-efficient cooking. The food can be prepared gently by steam cooking. In addition, you can better preserve the color and taste. We’ll tell you why a device for steaming is worthwhile.

Steaming has been used in cooking for centuries. So it is by no means a newfangled invention. Rather, this way of cooking has been rediscovered. Because it allows you to serve healthy food that saves on fat.

The healthy way to prepare food

We are familiar with the dim sum dumplings from Chinese cuisine. These are steamed buns with a filling. A special bamboo basket is used for steaming. The steam envelops the food from all sides. This makes everything very even without drying out or watering down. And extra fat is not required for the preparation. And steaming food is also known in Indian and Japanese cuisine.

Steam cooking German dishes

Even far away from the eastern countries, our grandmothers already knew the principle. For example, a bowl or pot of water was also placed in the oven to cook roasts or bake bread. This should keep the roast nice and juicy. Sometimes vegetables or dumplings were also reheated using steam. Also, note our tips for cooking potatoes with instructions and cooking tests.

How does steam cooking work?

There are different types of cooking and cooking methods with water. There are two different methods of cooking with steam. On the one hand, there is steam cooking and on the other hand, the so-called pressure cooking. There are simple basic rules for steam cooking: Up to 95% is cooked at 100 degrees Celsius. A few exceptions would be, for example:

Fish for which a cooking temperature of 75 to 85 degrees Celsius is sufficient to prevent the protein from flocculating.
For sausages (Bockwurst, Wiener, etc.), a temperature of 90 degrees Celsius is enough to prevent them from bursting.
A soufflé should be prepared at 90 to 100 degrees Celsius.
Chocolate melts perfectly at 60 degrees Celsius

Difference between steam cooking and pressure cooking

In contrast, with pressure cooking, the cooking temperature rises to 20 degrees. You also need a pressure cooker that generates overpressure. Thus, the preparation with the pressure cooking is faster. Consequently, we have summarized both methods in an overview. Also, note good ideas for a quick dinner.

The advantages of the steam cooker

The steamer has many uses. So it’s a clever helper in the kitchen that you should have. Here are the advantages at a glance:

Almost all foods can be prepared with it. Whether vegetables, potatoes, fish, or meat, everything can be cooked gently and deliciously.
Glasses can be sterilized in the steamer. Accordingly, its various possible uses make a purchase worthwhile.
Important nutrients such as vitamins and minerals are retained. Cooking with steam is very gentle and water-soluble nutrients are not lost.
Nothing can burn or overcook in the steam cooker. Most of the time you can set the required time. This makes cooking easier.
The steam cooker saves energy. This works because you can steam different foods at the same time. Because no taste or smell is transferred.
Steamed food is also an eye-catcher. Flavour, color, and consistency are retained better because water cannot wash out the food.
Thaw frozen food again. If you want to defrost faster, you can use the steamer for this. This is also very uncomplicated.
You can use this to juice fruit. If you already have a steamer, you don’t need an extra juicer for your fruit. Because you can just as easily juice your fruit with the steamer.
Sweet and salty can cook at the same time. Because the aromas are not transferred during steam cooking in the appliance. As a result, you save time in preparation.
You can use it to prepare terrines and desserts just as well. Because you can not only prepare the usual dishes, such as vegetables or meat with it.
Keeps food warm very well. Not only the warming up of food but also keeping it warm works effortlessly with a steam cooker.

Buy a steamer

Of course, steaming also works in a pot with a sieve. There are now many different pots and accessories for cooking with steam. But a special steam cooker can also be worthwhile. This allows you to prepare many different dishes at the same time. So you can cook effortlessly and healthily.

health

Vitamin B in Food: It is Contained Here

Vitamin B is found in many foods that should be part of a healthy diet. You can find out here which different B vitamins there are, what we need them for and how to avoid a deficiency.

Vitamin B plays an important role in metabolism and blood formation. There are eight different B vitamins in total. These are not consecutively numbered. This is because substances were repeatedly referred to as B vitamins that were ultimately not vitamins. Therefore, the group of B vitamins ranges from vitamin B1 to vitamin B12.

With the exception of B12, vitamin B is found in many plant-based foods. In this way, you can easily cover your need for the first seven B vitamins as part of a vegan diet.

Vitamin B1, B2 and B3 in food

Vitamin B1 is also known as thiamine and is particularly important for the breakdown of carbohydrates. The daily requirement for adults is one to 1.3 milligrams. It is found in large amounts in the husks and germs of grain. If you eat enough whole grain products, you don’t have to worry about a thiamine deficiency. Potatoes and legumes are also good sources.
Vitamin B2 is also known as riboflavin and plays an essential role in various metabolic and growth processes. The daily requirement for adults is one to 1.4 milligrams. Again, whole grains are a good source. In addition, riboflavin is found in relatively high amounts in many animal products, but also in nuts and some vegetables (such as broccoli, asparagus, spinach and mushrooms).
Vitamin B3, also known as niacin or nicotinic acid, is also involved in many metabolic processes. It also helps keep our skin and mucous membranes healthy. The daily requirement is eleven to 16 milligrams. Vitamin B3 is also found in high amounts in animal foods. Whole grain products, legumes, mushrooms, nuts and seeds, and some types of fruit and vegetables are important sources for vegans.

Vitamins B5 and B6

Another B vitamin is pantothenic acid or vitamin B5. Vitamin B5 is also involved in energy metabolism and, together with other vitamins, ensures a functioning immune system. The daily requirement is six milligrams. Since this vitamin B is also found in almost all foods, it is not difficult to reach this value. In this case, particularly good sources are whole grain products, nuts, vegetables and animal products such as eggs and milk.
Vitamin B6 is also known as pyridoxine. In addition to the metabolism (especially of protein), it affects the hormone balance and is important for the nervous system. The daily requirement is between 1.4 and 1.6 milligrams. Vitamin B6 is also found in most foods. It is particularly abundant in green vegetables, whole grain products, legumes, potatoes, nuts, as well as dairy products, eggs, meat and fish.

Vitamin B in food: biotin and folic acid

You can also find vitamin B7 under the names vitamin H and biotin. In addition to its great importance for the metabolism, it is significantly involved in cell formation, as well as DNA and protein synthesis. It also promotes healthy skin and hair growth. The daily requirement is 30 to 60 micrograms and is reached quickly, since biotin is also found in a large number of foods. Egg yolks, legumes, nuts, oats, whole grains, vegetables (e.g. spinach) and fruit (e.g. apples and bananas) are particularly rich in this B vitamin.
Vitamin B9 is usually just referred to as folic acid or folate. It is particularly involved in blood formation and cell division. It also plays a crucial role in embryonic and early childhood development. Women who want to have children should therefore ensure that they are getting enough folic acid before they become pregnant. The daily requirement of folic acid for adults is about 300 micrograms. This value is almost twice as high for pregnant women. Folic acid is found in high amounts in green leafy vegetables such as lamb’s lettuce or spinach, as well as in beetroot, broccoli, Brussels sprouts, whole grain products, nuts, egg yolks and other animal products.

Get vitamin B12 from food

With vitamin B12 or cobalamin, the group of B vitamins is complete. It is very important for the formation of new blood cells, cell division, gene metabolism and the health of our nerve cells. Unlike other vitamins, vitamin B12 cannot be absorbed directly through the intestines. It must first combine with a substance from the gastric mucosa, the so-called intrinsic factor.

Since people over the age of 60 generally produce less stomach acid, they are particularly susceptible to a deficiency. The recommended daily dose of four micrograms is therefore sometimes not enough. In this case, it may be necessary to supplement B12 under medical supervision.

Since biologically usable cobalamin is found almost exclusively in animal products, vegans should also supplement B12. As part of a vegetarian diet, you can get B12 from dairy products and eggs. However, there can also be an undersupply here. It is therefore best to have your blood values checked regularly.

If you want to supplement B12, you can resort to capsules, drops, or an occasional B12 injection by healthcare professionals. B12 is also found in very small amounts in fermented products and some types of algae. However, this is by no means sufficient to cover the daily requirement.

Food

Hidden Additives: the Tricks of the Food Industry

Additives and E numbers are unpopular with consumers. We prefer to reach for groceries in the supermarket that can do without. But “free from xy” is sometimes window dressing: Additives are increasingly being hidden behind friendlier terms.

Clean labeling is the name given to the food industry’s efforts to keep the labels as “clean” as possible: the products should at least be “free from” on the paper of the list of ingredients, because that’s what customers prefer to buy: free from, for example, dyes, preservatives, Flavours, flavor enhancers, E numbers, sugar and fat.

The consumer is suggested that the product is healthy, natural and free from unwanted additives. But the manufacturers are cheating: unpopular additives are simply replaced by alternatives that have a similar effect but do not have to be labeled as additives. We show you what to look out for.

“Free from flavor enhancers” – thanks to seasoning, tomatoes or soy

The flavor enhancer glutamate is held responsible for many ailments, diseases and symptoms. The solution of the food industry was initially: “yeast extract”. That sounds innocent, but it is also a flavor enhancer – read also Is yeast extract the new glutamate?

During our research in the supermarket, we discover the Knorr Fix Rahm mushrooms with the promise “without flavor-enhancing additives” – and discover the flavor-enhancing ingredient yeast extract in the list of ingredients. From a purely legal point of view, this is correct: yeast extract is not considered an additive. We still feel cheated. Consumer advocates agree: the consumer advice center in Saxony has already sued Unilever for such promises – but without success.

Many consumers have now heard about the trick with yeast extract, which is why other ingredients are increasingly being used: soy protein, tomato powder or seasoning do not have to be specified as flavor enhancers on the list of ingredients – despite their flavor-enhancing effect.

But what exactly is “spice”? Although “seasoning” does not have to be specified as an additive, it is anything but natural: it is produced by chemically or enzymatically splitting protein from vegetable raw materials such as rapeseed, corn, wheat or soybeans. The liquid, powdery or solid seasoning contains large amounts of protein-bound glutamic acid and therefore has a taste-enhancing effect in the food. And that is often what is wanted.

A few years ago, Maggi’s spaghetti Bolognese still contained the ingredient “spice (from wheat)” instead of flavor enhancers. Today (as of November 2020), the list of ingredients includes yeast extract and various spices.

When we asked, the company gave the following answer: “The revision of the products is a long-term process in which a wide variety of aspects have to be taken into account. It’s about the individual ingredients and their relationship to each other, the nutritional values, the technological feasibility and the delicious taste. Today, for example, we do not use flavor-enhancing additives in over 95% of Maggi products. We do not use a claim for this on our products. […] In line with consumer taste preferences, we have gradually optimized the product over the past few years and have continuously increased the tomato content to 41.5 percent.”

Free from artificial colourings: thanks to beetroot, currants and algae powder

Many food manufacturers are now doing without questionable artificial colorings such as the E number E110 – yellow-orange S. However, colorful candies, gummy bears or drinks are often only as brightly colored as children love thanks to added colorings.

“Free from artificial colors” does not necessarily mean that the product contains no colors at all. The industry simply replaces the synthetics with colored concentrates or powders made from fruits and vegetables.

This deceives many consumers: As a study by Lebensmittelklarheit.de from 2013 shows, 60% of consumers assume that a strawberry yoghurt “without colouring” comes only from strawberries and around 57% do not expect that other coloring foods are used.

Beetroot juice in cherry yoghurt or algae powder in wasabi peanuts are not considered coloring agents and therefore do not have to be labeled as such.

Yes: Natural dyes are better than artificial E numbers. Nevertheless, it is window dressing, because the visual beautification often only feigns a higher quality for us customers. The bright red Zott Sahne Yoghurt Mild Amarena-Kirsch, for example, leads to the assumption that it contains a particularly large number of cherries thanks to the “coloring beetroot juice concentrate”.

The jelly raspberry flavor from Dr. Oetker contains three coloring ingredients: carrot concentrate, blackcurrant concentrate and hibiscus concentrate. However, both manufacturers have to be credited with the fact that the lists of ingredients refer to the coloring properties.

“Free from artificial flavors”

The note “free of artificial flavors” sounds good at first, but is misleading at second glance. Not all aromas are the same, and it is worth taking a look at the information in the list of ingredients:

“Aroma” is chemically produced in the laboratory.
“Natural flavor” or “natural flavoring” comes from a natural raw material, but not necessarily from a food. It can also be obtained from plant and animal raw materials or microorganisms such as moulds. Even the production with the help of genetic engineering is possible. Examples of natural flavors are vanillin, which is obtained from the wood waste product, or peach flavor from moulds.
“Natural chilli aroma” – the Kühne “Hungarian gherkins” contain at least 95 percent real chillies. Of course, this also applies to other spices, vegetables or fruits.

Preservative ingredients instead of preservatives

A food “without preservatives” often contains substances with a preservative effect, despite the promise on the packaging. There are other ingredients that also extend the shelf life: antioxidants, acidifiers such as acetic acid, but also mustard seeds, sugar, salt, vinegar, spice and fruit extracts have a preservative effect.

During our research in the supermarket, we came across Kühne’s “Carrot Salad”. Carrot salad – that sounds delicious and healthy. A look at the list of ingredients shows: Despite the note “no flavor enhancers or preservatives added”, the carrot salad contains a large number of preservative ingredients: brandy vinegar, sugar, apple cider vinegar, salt, lemon juice concentrate. In addition, the antioxidants citric acid and ascorbic acid, which, as antioxidants, are not considered preservatives under food law, but are probably added to the carrot salad for precisely this purpose.

The acids protect against spoilage through reactions with oxygen: such an oxidation process is, for example, the browning of sliced apples. What’s also odd is that this “flavor enhancer-free” carrot salad contains natural carrot flavoring.

Maltodextrin, maltose and fructose instead of sugar

Every little child knows that sugar is unhealthy and makes you fat. That’s why the food manufacturers cheat and replace the sugar on the ingredients list with other sweetening ingredients.

Behind terms like glucose syrup, maltodextrin, maltose, glucose, sucrose, fructose, dextrose, the fattening sugar “hides”.

And if products are really sugar-free, then sugar substitutes are often used: The “Corny free chocolate” bars “without added sugar” primarily contain the sweetener maltitol – which can lead to diarrhea, abdominal pain and flatulence if consumed in large quantities. A good swap?

Processing Aids: Wine and juice with hidden animals

The connection between wine and gelatin and why juice is often not vegan is another mystery of the food industry. We’re used to clear juice and wine. But the drinks are originally cloudy, the suspended matter is only filtered out thanks to clarifying agents.

In many cases, gelatine obtained from the bones and skin of animals is used for clarification. There is no mention of gelatin on the ingredients list. It is considered a processing aid and not an ingredient.

A Foodwatch study showed that more than every third apple juice contains “hidden animals”. You can only be sure that no gelatine was used if the product bears the vegan flower.

In addition to gelatine, there are other substances that do not have to be included in the list of ingredients – the so-called processing aids facilitate or accelerate the industrial production of food.

Magnesium stearate, for example, ensures the pourability of cocoa powder, solvents remove bitter substances from coffee or tea and, thanks to anti-foaming agents, beverage production runs smoothly. Because the substances no longer have any effect in the finished product, they do not have to be on the packaging. Nevertheless, residues of the auxiliary substances can often be found in the food.

What can you do?

If you don’t want to be fooled by the food industry and value natural and healthy food, you should take a look at the list of ingredients of the products more often in the future. Also read our instructions: Read the food ingredients list correctly.

Ultimately, however, many foods – including organic products – are industrially manufactured products on a large scale, which often cannot do without flavor enhancers, preservatives, sugar or their alternatives. Where organic may contain far fewer additives.

If you want to completely avoid all the hidden additives, there is no way around buying as little processed food as possible and cooking as much as possible at home.

Food

Food Pyramid: These Foods Should Become a Habit

Healthy nutrition – everyone talks about it, but hardly anyone knows what it really is. Anyone who tries to finally eat healthily will usually fail miserably after a few weeks. But why is that? And how can you really eat healthy and, ideally, sustainably?

Before you worry about what you eat, you should know what food your body needs – and how much of it. The amount of energy a person needs depends mainly on two things: age and exercise. If you move a little at work or in your free time, you need less energy than someone who moves a lot. If you want to lose weight or are overweight, you should expend more energy than you take in.

If you want to know exactly how much energy you need, you can use an energy balance calculator to find out. And then it’s about the actual diet: The food pyramid offers a good guide to which foods are healthy and in what quantities we should eat them.

Food pyramid: which food groups are important?

The food pyramid shows you what you can eat a lot of – and what rather little:

The lowest level of the pyramid and thus the basis of your diet are drinks: we should drink about 1.5 liters per day – preferably water, unsweetened tea or diluted juice spritzers. If water tastes too boring for you, experiment with cucumber, mint, fruit or ginger to give the water more flavor. Alcoholic beverages and soft drinks such as cola & co. can also be drunk from time to time, but better only on special occasions and then only in moderation.
The 2nd level of the pyramid contains vegetables and fruits: A healthy diet should contain plenty of them – preferably five servings a day. A portion corresponds to your own hand (palm without fingers). That sounds like a lot at first, but it’s easier than you think: For example, eat muesli with fresh seasonal fruit for breakfast in the morning and drink a glass of orange juice or have a few vegetable sticks in between. If you then eat a portion of vegetables as a side dish at lunchtime and maybe a fruit salad for dessert, then you have almost reached the five portions. A small salad for supper in the evening and you’ve already eaten enough fruit and vegetables. Give it a try!
The third place in a healthy diet should be cereals, rice and potatoes. It is best to use whole grain products – they keep you full longer, contain more minerals and provide fiber.
Only then comes the food group of animal products and sources of protein, such as dairy products, eggs, meat and fish. Anyone who eats a vegan or vegetarian diet naturally avoids these animal foods – because proteins are also found in plant products, for example in the form of legumes. A healthy diet also includes vegetable oils and fatty acids from rapeseed or olive oil. Snacks, sweets and other nibbles are at the top of the food pyramid and should only be eaten infrequently.
Of course, it is not that easy to find enough regional vegetables and fruit in winter, but if necessary you can also use the frozen version. In addition, many varieties can be canned, pickled or dried during the high season so that they are preserved even in winter. Have a look here: Preserving food: 3 simple methods.

If you want to check whether you eat according to these recommendations or don’t feel like counting calories, you can also use the “What I eat” app from the Federal Center for Nutrition, for example.

For more variety in the food pyramid

The rule of thumb is: If you want to eat healthily, you should eat as varied a diet as possible. Each level of the food pyramid contains various foods that can provide a varied supply of important nutrients, vitamins and minerals.

In order to get as much variety as possible when choosing vegetables and fruit, it makes sense – and at the same time sustainably – to orientate yourself on the seasonal calendar. In almost every month, different varieties have high season.

Try out fruits and vegetables that you haven’t tried before, or combine them in completely new ways. Of course there are varieties – such as the avocado – that are very healthy, but not regional and only end up on our plates with great transport effort and water consumption. There are often less well-known local species from the region that are just as healthy, tasty and much more sustainable.

Healthy eating starts with shopping

You can already make sure you eat healthy when you go shopping: because once there are cola, chips and chocolate in the kitchen cupboard, they will certainly be eaten. Before you ask yourself what you want to buy, the next time you go shopping, you could ask yourself where you shop.

Do you go to the supermarket around the corner by default? Or a few streets further to the organic or unpackaged shop? Perhaps there is also a (organic) weekly market or an organic farm shop near you? Small regional shops usually offer seasonal food from the region, and you often get good tips on how to prepare it.

There might also be a farmer in your town who delivers crates of vegetables directly to your home. Vegetable boxes mainly contain seasonal vegetables and thus automatically ensure a varied, healthy and sustainable diet. It’s often worth doing a little research before heading back to the supermarket around the corner as usual.

It also makes sense to plan what you want to buy before you go shopping. So you don’t buy anything superfluous or more than you need. When shopping, you should consciously choose which foods go in the shopping basket. In addition to the price and quality, the organic seal or the fair trade label, the list of ingredients and the nutritional information on the packaging can also be helpful.

In general, it is of course better to buy food that is as unprocessed and fresh as possible.

More vitamins and minerals through healthy cooking

Cooking is also part of a healthy diet: vitamins are best preserved when vegetables are prepared “al dente” – i.e. crispy. In general, temperatures that are too high and baking and roasting times that are too long should not be used.

Keeping warm and warming up also destroys vitamins. If you want to save energy at the same time, you should close the lid while cooking – this saves up to a quarter of the electricity – and use the residual heat from the stove.

Habit: In small steps to a healthy diet

It is certainly difficult to eat healthily and on the basis of the food pyramid overnight. This claim is far too high and almost impossible to meet.

Give yourself the time you need to make the dietary changes. It’s completely normal and okay if it doesn’t work out right from the start. Try it with small steps: Instead of the usual chocolate muesli in the morning, you can simply try grain muesli and fresh fruit. But you can also take it slower – try out what works best for you: maybe you can get used to the fruit in the chocolate muesli first.

Despite a healthy diet, it is important not to lose the fun of eating. Deal with the food, find out where it comes from and which recipes you can try out. Healthy eating will soon become a habit.

Food

6 Foods You Shouldn’t Reheat in the Microwave

Reheat yesterday’s food in the microwave? This is a good idea to avoid wasting food, but reheating some foods is not recommended.

Leftover food often tastes just as good the second day. However, you should be careful with some foods: reheating them risks an upset stomach or worse – especially if you’re just reheating them in the microwave. With proper storage, however, the risk can be reduced. You should be particularly careful with these foods:

Spinach

Spinach should not be reheated a second time – that’s an old kitchen rule, which is still partially valid today. The problem with spinach: the plant naturally contains a lot of nitrate. At room temperature, the nitrate can turn into toxic nitrite.

In conjunction with certain protein breakdown products, nitrite can form carcinogenic nitrosamines. High nitrite levels can also lead to nausea, diarrhea and vomiting. You should therefore no longer eat stale spinach or spinach that has been stored (cooked) for a long time.

You should only heat up spinach a second time if you have previously cooled the leftovers as quickly as possible – the cold curbs the formation of nitrites.
Even if you refrigerate the food, you should not wait longer than a maximum of two days. Because nitrite is also formed in the refrigerator, albeit more slowly.
Heat the spinach in the pot to over 70 degrees Celsius for at least two minutes. In the microwave, food often does not heat up evenly.

Mushrooms

Mushrooms are similar to spinach: If you store cooked mushrooms at room temperature for a long time, reheating can become critical. With their high water and protein content, mushrooms are the ideal breeding ground for microorganisms – dangerous toxins can form during storage, which can lead to nausea and vomiting diarrhea.

However, if you follow a few rules, you can still reheat mushrooms:

Cool mushroom dishes quickly after preparation.
Store the mushrooms in the fridge for no more than a day.
When warming up, you should heat the mushroom dish well to at least 70 degrees.
Never reheat mushroom dishes afterwards!

Chicken

If you heat cold chicken a second time, the protein structures in the meat change. As a result, the stomach can no longer split the proteins properly – this can lead to digestive problems, nausea and diarrhea.

Another risk is salmonella. The bacteria can still be present even after preparation. If the cooked chicken is stored, the salmonella will multiply. If you only reheat the poultry in the microwave, the salmonella can remain on the meat – and in the worst case you risk salmonella poisoning.

As a rule, it is better not to reheat the chicken, but to eat it immediately after cooking. If something is left over, you don’t have to throw it away. There are just a few precautions you should take when warming up:

Do not reheat in the microwave
Heat the poultry completely and evenly for several minutes. The meat should also be hot in the middle, not just lukewarm.
When it comes to poultry, make sure you only buy organic meat. And when it comes to meat consumption, less is definitely more!

Egg

Whether scrambled, fried or boiled eggs – warming up is risky. Similar to chicken, protein structures can change, which can cause stomach upset. If the egg was stored at room temperature, salmonella can also multiply here. You should therefore always eat eggs freshly prepared. All dishes that contain egg should be heated to at least 70 degrees when reheated.

Potatoes and rice

There is also a certain risk with rice and potatoes: If you put boiled potatoes or rice in the fridge a few hours after preparation, spores or bacteria can form. Above all, if the food is only heated for a short time or at too low a temperature, the bacteria are not killed – in the worst case the result is food poisoning. That’s why:

Cool boiled potatoes and rice immediately after preparation and place in the refrigerator.
To be on the safe side, warm it up in a saucepan rather than in the microwave.
Heat the food completely and evenly for several minutes (at least 70 degrees).

Conclusion: The saucepan is safer than the microwave

All of the foods mentioned carry some risk when reheated. If spinach, mushrooms, etc. have been stored unrefrigerated for several hours, you should not reheat them at all.

To be on the safe side, you should not heat up the six foods in the microwave, even if they are sufficiently cooled, but in a saucepan. Because even in the refrigerator, bacteria can multiply or form nitrates. Thorough boiling or heating can kill bacteria. However, this is not the case with heating in the microwave, because the food is not heated sufficiently or for a sufficiently long time.

Cooking Tips

Neutralize Sharpness: 10 Tips and Tricks

Is your food too spicy for you? We show you what you can do to neutralize the sharpness in food and also what helps against sharpness in the mouth.

Some love spicy food, others like it less. Either way: Too much sharpness (depending on your own feelings) is unpleasant. The substance capsaicin, which is contained in chili varieties, for example, is usually responsible for the sharpness. Other substances such as piperine in pepper can also be perceived as too hot.

By the way: Hotness is perceived less intensely and/or lasts shorter if people are more familiar with the feeling, i.e. eat hot food more often.

If you have over-seasoned your food or eaten it too spicy, causing your mouth to burn, then the following ten tips will help to neutralize the spiciness.

This is how you can neutralize sharpness in food

If you over-seasoned the food, don’t throw it away. With just a few simple steps you can save your supposedly failed meal. Depending on the dish, you can choose from the following options:

Add fat: Fat binds pungent substances. Many dairy products have a high fat content. Depending on the dish, add mascarpone, milk, cream, sour cream, yoghurt or quark, for example – vegan variants can also have a high fat content. Coconut milk and neutral cooking oil or butter are also suitable.
Skim off fat: If your dish is already greasy due to the ingredients used, fat will usually settle on the surface after it has been simmering for a long time. Since the hot substances bind in it, you can skim them off together with the fat. Alternatively, you can add oil, let the food cook, and then skim. However, this is only suitable if you can let the dish cook longer without it overcooking or changing the taste.
Adding sweetness: Sweeteners like sugar or honey can counteract the spiciness. However, this only helps with slight sharpness. Also, be careful not to add too much sweetness as this will change the taste of the food. So it’s best to approach it by the teaspoon.
Increase amount: Add more of the other non-spicy ingredients. It is best to increase the amount proportionally. This reduces the proportion of spiciness and the dish is therefore milder. If you have too much food as a result, that’s no problem: you can freeze leftover food.
Adding Liquid: Similar to increasing the amount, adding liquids such as vegetable broth, milk, cream, or wine works just as well.
Cook raw vegetables: Add raw vegetables such as potatoes or carrots and let them cook. They not only absorb liquid, but also the pungent substances (at least part of it). If it doesn’t go with your dish, you can fish out the pieces afterwards. You can then store the vegetables and eat them later or use them in other dishes.

Mouth burns: You can do this against sharpness in the mouth

If it happened that you ate too spicy, you can remedy the burning feeling. Because: There are studies that show that there are substances that can relieve the burning sensation:

Fat: Capsaicin is fat-soluble. For example, greasy foods such as milk, mascarpone, yoghurt or quark with a high fat content are suitable for reducing the burning sensation. Good to drink are, for example, mango lassi or buttermilk. Oil also helps, you can rinse your mouth with it alone or use an oil-water mixture. But be careful: avoid drinking pure water. This worsens the feeling of heat as the capsaicin is distributed in the mouth.
Protein: The protein casein contained in milk (products) dissolves the pungent substance capsaicin in the mouth. Casein-containing foods such as milk or buttermilk are therefore suitable. Note: There are milk intolerances where people cannot process casein. Vegan milk alternatives usually contain no casein.
Sugar: Drink a sugar solution or let a spoonful of honey melt in your mouth. Honey also has an antibacterial effect and is considered an all-round home remedy.
Bread: Chew bread a little longer so that you can “scrape” and absorb the capsaicin in your mouth. A combination of bread and fat or protein should help particularly well: toast with mascarpone.

Tricks to avoid overly spicy food

What can you do to avoid too much spicy food?

Feel your way with the amount of hot spices.
If you poured in too much of a spice, try to roughly remove it before stirring.
Use whole chiles instead of crushed, dried, or powdered ones. This way you have the opportunity to let the pods cook a little and then take them out again.
Remove the pods and seeds from chili peppers.
If you’re using canned chilies, rinse the pods before using them.
Taste the spices you use neat. So you know how they taste and how spicy they are. With this knowledge, you can season your food more specifically.
Rich side dishes such as a glass of milk, bread or rice with spicy food.

health

Balanced Nutrition: 10 Rules for Everyday Life

A balanced diet is crucial for a healthy lifestyle. If you eat healthily, you can usually get by without any dietary supplements or strict diets.

A balanced diet is often mentioned when it comes to a sustainable and healthy lifestyle. But what does that actually mean? With its 10-point plan, the German Society for Nutrition e.V. (DEG) provides a practical guide to a balanced diet. You can follow these ten rules to ensure you eat a balanced diet.

With mindfulness to a balanced diet

Before considering what you eat, consider how you eat.

When you take your time with your meals and eat slowly and mindfully, you can enjoy food more.
You also prevent yourself from overeating. Because: The feeling of satiety only sets in ten to 15 minutes after the start of the meal.
Make sure you chew enough. It’s best to chew each bite 30 to 40 times.
In order for this to succeed, you should avoid disturbing external influences during the meal: the television or mobile phone are now in radio silence.
Careful handling of food also includes not wasting food. We give you 10 simple tips that will make it easy for you to do this.

A balanced diet is varied

A healthy diet uses the entire range of foods, because no single food contains all the necessary nutrients. It should be colorful and varied.

Vegetables, fruit, grains, legumes, oils, seeds and kernels – make sure you have a balanced mix of all food groups.
And you should also vary as much as possible within the groups – for example by eating the wide range of different types of vegetables.
By orienting yourself on the seasonal calendar, this variety is almost guaranteed, because the regional offer changes constantly over the months. The seasonal, regional diet is not only good for you and your health, but also particularly sustainable.

Five a day: plenty of fruit and vegetables

The “five a day” rule is another guide. It says: You should eat three servings of vegetables (400 grams) and two servings of fruit (250 grams) per day. In terms of quantity, fresh fruit and vegetables should make up the largest part of a balanced diet.

Fruit and vegetables provide you with plenty of nutrients and minerals, fiber, vitamins and secondary plant substances. They also bring variety in taste and appearance to the plate.

You should try to include some fruit or vegetables in every meal – for example by slicing fresh apples or bananas into muesli, eating a salad for dinner or enjoying pasta with fresh tomatoes and carrots.

Nuts, oilseeds and dried fruit are also part of the fruit portion. Due to the higher calorie content, the portion size here is around 25 grams. By the way: A smoothie or freshly squeezed juice can occasionally replace a portion of fruit – but not too often, because these usually contain a lot of hidden sugar in the form of fructose.

Minimize sugar and salt

Sugar is a calorie bomb and increases the risk of tooth decay. Increased sugar consumption is also said to be indirectly related to an increased risk of diabetes.

The problem is rarely the deliberately added sugars in tea or food, but the hidden sugars in processed foods and beverages.
Sugar traps include, for example, fruit yoghurt, fruit nectar or muesli. And even in ketchup, dressings and ready meals like pizza, surprising amounts of sugar are often added.
It is therefore worth checking the list of ingredients and the nutrient table. Better yet, avoid processed foods altogether and you’ll have full control over how much sugar goes into your food.
Excessive salt intake is also dangerous for the body: too much salt can increase blood pressure and thus the risk of cardiovascular diseases.

Guide value: It should not be more than six grams of salt per day.
Again, we often ingest far more salt through processed foods than we realize.
Fast food, meat products and cheese in particular are often particularly salty. But there is also a lot of salt in bread and most ready-made products.
Even in your own kitchen, there is often more salt in the food than necessary. Tip: Flavor your food with herbs and other spices before adding salt.
Reduce the salt content in your food step by step. At first, foods with less salt may taste a bit boring. But over time, your taste buds will adjust and become more sensitive again. Then you will even benefit in the end with a richer taste experience.

Healthy fats from vegetable oils

For a while, fats were generally considered unhealthy. We now know that fat is not just fat and has very different nutritional significance depending on its type and origin.

In order to obtain the essential unsaturated fatty acids and vitamin E, we should fall back on valuable, healthy sources of fat. In addition to vegetable oils, this also includes nuts and oilseeds.
Rapeseed oil is highlighted by the DGE as a particularly recommended oil. It has the lowest proportion of saturated fatty acids, but is particularly rich in omega-3 fatty acids and vitamin E.
In addition, walnut, flaxseed, soybean and olive oil also have a good fatty acid profile. Virgin olive oil in particular also contains many secondary plant substances.
On the other hand, saturated fatty acids should only be consumed in small amounts, as they are said to have a negative effect on blood values in particular. Coconut oil, palm oil and animal lard are particularly rich in these saturated fatty acids. You should also avoid palm oil for the sake of the environment.
The trans fatty acids in hydrogenated fats are particularly problematic. These are considered to be one of the causes of cardiovascular diseases and have a negative effect on cholesterol levels. As a result, the risk of a stroke or heart attack increases.
These trans fatty acids are mainly found in industrially processed foods, especially in fried foods such as french fries, donuts or chips. Popcorn, margarine, sausage, croissants, biscuits, dairy products and many convenience products often contain these harmful fats.

Whole grain products are part of a balanced diet

Whenever you reach for grain products, whole grain is the better choice for a balanced diet: Whether pasta, bread, rice or flour – whole grain foods contain more fiber, which increases the risk of type 2 diabetes mellitus, colon cancer, cardiovascular diseases and Reduce dyslipidemia. In addition, high-fiber foods make you feel full for longer and thus prevent binge eating.

Wholegrain products also contain more nutrients than alternatives made from refined flour. They provide valuable long-chain carbohydrates as well as vitamins and minerals and are therefore an important part of a wholesome diet.

Animal products: meat, fish, milk and co.

The DGE recommends milk and milk products to ensure the supply of protein, vitamin B2 and calcium. Fish is also recommended once or twice a week. Oily fish in particular are good suppliers of omega-3 fatty acids, while meat provides iron, selenium and zinc.

On the other hand, the DGE warns of the unhealthy ingredients in meat and sausage: More than 300 grams to 600 grams per week should not be exceeded. Red meat (beef, pork, sheep, goat), which increases the risk of colon cancer, is particularly dangerous.

In general, the DGE therefore advises eating fewer animal products. This is not only better for your health, but also for the environment and climate. After all, milk and meat have the greatest impact on the planet.

In addition, the animals in industrial animal husbandry suffer enormously. You should therefore only buy animal products in organic quality, preferably with a stricter organic seal from Naturland, demeter or Bioland. Here not only an environmentally friendly, but also a species-appropriate animal husbandry is ensured.

It is also possible to cover the nutritional requirements with a vegetarian or vegan diet. There are enough vegetable protein sources such as nuts, seeds and legumes. For vitamins and minerals such as calcium and iron, plant-based products are often the better option anyway. Only the much-discussed vitamin B12 is often neglected in a vegan diet. It is therefore recommended to substitute this accordingly.

Drink enough water

Sufficient fluid intake is essential for all bodily functions. According to the DGE, it should be at least 1.5 liters per day, and up to 2.5 liters on a hot day or with a lot of physical activity.

It is not just how much that is important, but what: Ideal thirst quenchers are water and unsweetened herbal and fruit teas. Tap water is usually the best choice: It is the cheapest and also does not require any packaging or transport routes – and is of the best quality in most areas of Germany.

Lemonades, cola, fruit juice drinks, nectars, iced tea or mixed milk drinks such as iced coffee are not recommended. They usually contain a lot of sugar. Because of the numerous health risks and the risk of addiction, alcohol should only be consumed rarely and in small quantities.

Cook food and meals gently

The ultimate nutrient content of food is highly dependent on how it is prepared: the longer food is exposed to heat and water, the more nutrients are lost. Therefore, the following applies: Cook food as long as necessary, but as short as possible.

Steam cooking and blanching are particularly gentle methods of preparation. But raw food is often a good option too: there are some vegetables that are healthier raw than cooked.

In any case, you should avoid overheating and burning food. Carcinogenic substances develop in the process, which is why you should definitely not eat burned areas.

Balanced lifestyle with enough sport

In addition to a wholesome, healthy diet, sufficient exercise is also part of a balanced lifestyle.

Regular exercise reduces the risk of cardiovascular disease, diabetes, high blood pressure, stroke, colon and breast cancer, and depression. Circulation and metabolism are stimulated and well-being increased. Physical activity also helps to regulate weight in a healthy way.

Neither overweight nor underweight are healthy. That’s why it can be worth keeping an eye on your body weight. However, if you take all of the tips mentioned and eat a balanced diet, do enough sport and lead a healthy lifestyle, you will automatically level off at your ideal body weight.

You can also easily incorporate physical activity into everyday life – for example by taking the stairs instead of the lift or by cycling to work or school. This is also better for the environment in the long term.

Food

Frozen Versus Canned Food: Which Is Better?

Seasonal fruit and vegetables are healthy and also environmentally friendly. But what about frozen food and tin cans? Which preservation method is the gentlest for vitamins and minerals – and therefore the healthiest? Which method is the most environmentally friendly?

Healthy Eating: Frozen or Canned?

Freshly harvested fruit and vegetables contain a particularly large number of important nutrients. However, vitamins – such as vitamin C – are very sensitive to light, heat and oxygen. For this reason, fruit and vegetables should not be transported over long distances and should be eaten as fresh as possible. But what happens to the nutrients when they are preserved by freezing or in the can?

When processed into frozen food, fresh fruit and vegetables are frozen just a few hours after harvesting. This has clear advantages: The levels of minerals and vitamins are still very high and remain largely intact even when temperatures are consistently below zero.

A study by the University of Hamburg shows that the vitamin C content of raw peas was already significantly reduced after seven days of storage at room temperature, while the content hardly changed after two years of deep-freeze storage at -25 degrees (study pdf).

Another plus point: Frozen fruit and vegetables do not contain any preservatives. Frozen food – at least if it is not frozen ready meals – does well from a health point of view, but what about canned foods?

Compared to fresh or frozen products, jarred or canned fruit and vegetables have a lower nutrient content: they are heat sterilized to kill microorganisms and inactivate enzymes.

This preserves the product, but important nutrients such as heat-sensitive vitamins suffer. In addition, mixtures of water, sugar, acids, herbs and sometimes additives are usually added.

Another aspect that does not speak in favor of the can from a health point of view: Tin cans are usually made of tinplate or aluminum, both metals are stable and protect the food from gases, light and odors.

The inner surface is sealed with plastic so that no metals are released from the can and transferred to the food. However, this plastic coating often contains the harmful bisphenol A (BPA): it is suspected of acting like a hormone in the body.

Frozen or Canned: Which is Better for the Environment?

For a long time, frozen food was notorious for being particularly harmful to the environment: the complex production and energy-intensive storage in the freezer at home cannot be environmentally friendly at all. However, a study by the Freiburg Oko-Institut (pdf) shows that this is not necessarily true.

The Freiburg scientists examined various product groups: rolls, chicken fricassee, peas, pizza and potato pancakes. For all products, the greenhouse gas emissions of the compared variants were relatively close to each other.

The example of the peas shows that the different variants are relatively close together. Canned peas have the best climate balance, while frozen peas are in the middle. However, the results depend heavily on the boundary conditions, for example the storage time in the freezer has a major impact on the overall result.

All in all, our behavior influences the carbon footprint of the peas by around 38 percent: a lot can be achieved through the preparation, storage in the household, washing dishes, the trip to the shop and the choice and setting of the refrigerator.

In the life cycle assessment of chicken fricassee, the frozen product performs better than the unchilled or self-prepared product, which is also due to the industrial preparation in large quantities. But here, too, the values are close together.

The illustration shows that it is not the consumer who has the greatest influence on the result, but the way in which the raw materials are provided. In the case of vegetables, this means cultivation and, in the case of meat, livestock farming. With chicken fricassee, keeping the chickens accounts for around 42 percent of the raw material supply. It is therefore decisive for the ecological balance whether the products are of animal origin and whether the product is composed of many different ingredients.

Our actions have a big impact

The general conclusion of the Freiburg study is: frozen products are no more harmful to the climate than canned products; the recipe and consumer behavior are decisive. The higher the proportion of meat and milk, the greater the “fixed cost share” of the climate impact.

Another study shows how big the impact of our behavior on the carbon footprint of food is:
If a consumer decides in favor of the climate for 1 kg of fresh instead of deep-frozen goods, he saves a smaller amount of greenhouse gas emissions than is caused by a 2 km long car journey.

In other words, driving to the grocery store is “worse” than buying frozen instead of fresh vegetables. In any case, it is worth questioning your own actions. You can make a big difference with these eight tips:

Ditch the car and ride your bike – or, if necessary, use public transport – to go shopping.
Plan your purchases so you avoid food waste and long storage times for frozen products.
Place frozen products last on the belt and get them into your freezer as quickly as possible.
Check: how energy efficient is your freezer?
Only open your refrigerator briefly and let freshly cooked food cool down before freezing.
Follow the preparation instructions on the packaging.
Fresh seasonal products from the region are the best choice.
The less meat and animal products you eat, the better for the environment.