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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.

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Food

Broccoli: Utilize the Stalk and Avoid Food Waste

Broccoli stalks often end up in organic waste – not only are they edible, they are also very tasty. You can use the stalk in various dishes. We give you some suggestions.

In most broccoli recipes, the small florets play the main role – the broccoli stalk, on the other hand, is usually not intended for use. However, if you peel it and remove any woody parts, you can prepare it just like the florets, for example by boiling, steaming or frying it. Compared to the florets, the broccoli stalk has a particularly fine and mild aroma.

You can therefore add the stalk to many dishes that contain broccoli, simply peeled and cut into small pieces – for example Asian vegetable pans, pasta dishes or vegetable casseroles. If you are preparing a broccoli soup, you can cook and puree the stalk as well.

By the way: It doesn’t matter which recipe you use the broccoli stem for – it’s best to buy your vegetables in organic quality. So you can be sure that it comes from organic farming and contains no chemical-synthetic pesticides. In order to avoid long and CO2-intensive transport routes, it is also worth buying vegetables that are regional and seasonal whenever possible. You can get fresh broccoli from German cultivation, for example, from June to November. You can read about the seasons of many other types of fruit and vegetables in our seasonal calendar.

Broccoli mashed potatoes with broccoli stalk

Ingredients:

150 g potatoes
1 clove(s) garlic
250 g broccoli stalk
100 ml vegetable cream (e.g. oat cream)
1 tablespoon vegan margarine
salt and pepper

Directions:

Wash the potatoes, peel them and cut them into small cubes. Peel the garlic clove.
Wash and peel the broccoli stalk, removing any woody parts. Then cut it into pieces.
Bring the diced potatoes to a boil in the vegetable cream. Add the chopped broccoli stalk and the whole clove of garlic and let all the ingredients cook together for 20 minutes.
Finally add the margarine and let it melt. Mash everything until you get a homogeneous consistency and season with salt and pepper. Alternatively, you can also use a hand blender, but then the consistency will be a bit more liquid. Tip: The broccoli stalk puree tastes good with patties, oven-roasted vegetables or fried tofu, for example.

Crunchy vegetable salad with broccoli stalk

Ingredients:

1broccoli stalk
1carrot
1 small kohlrabi
1 small onion
1half apple
1 handful of peanuts
1 tbsp oil (e.g. sunflower oil)
2 tbsp white wine vinegar
1 pinch(s) of salt
1 pinch(s) of pepper
1 pinch(s) of sugar

Directions:

wash the vegetables Peel the broccoli stem and remove any woody parts.
Peel the carrot, kohlrabi and onion.
Core the apple half.
Finely dice the onion and apple. Chop the peanuts.
Roughly grate the broccoli stalk, carrot and kohlrabi.
Heat the oil in a pan. Add the shredded broccoli stalk, carrot, and kohlrabi and sauté over medium-high heat for 2 to 3 minutes. They shouldn’t turn brown.
Then add the diced onions and the chopped peanuts and fry them briefly until the onions start to become translucent.
Then remove the vegetables from the pan and let them cool.
Add the vinegar and season with salt, pepper and sugar. Then let the salad soak for at least half an hour.

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health

Light Diet for Diarrhea: Recipes for Light Food for Gastrointestinal

Bland food helps you with diarrhea and other gastrointestinal diseases. We give you tips and show you two simple recipes that support your body.

Problems in the gastrointestinal tract can have various causes, such as greasy food or a food intolerance. Viruses are usually the cause of gastrointestinal flu. Symptoms can be very uncomfortable, including diarrhea, nausea, and/or vomiting.

There are different types of diarrhea, but they all have one thing in common: your body loses a lot of fluids in a short period of time. You should therefore make sure that you drink plenty of non-carbonated water in sips throughout the day. Unsweetened chamomile tea, peppermint tea, or fennel tea can also soothe your digestive tract.

If severe diarrhea lasts longer than three days or is bloody, you should definitely seek medical advice.

Light diet for diarrhea: You should avoid these foods

Don’t eat raw vegetables. Boiled or steamed vegetables are better tolerated.
Avoid hot spices like pepper, chili, or garlic. Instead, use fresh herbs like fennel, caraway, or anise.
Avoid fat. If you only have mild diarrhea, feel free to sauté your food in a small amount of oil, but avoid fried and breaded foods. Skip the oil if you have severe diarrhea.
Avoid legumes. Although they are generally very healthy, they are difficult to digest due to their complex protein structure and are therefore not advisable if you have diarrhea. The same goes for nuts.
Avoid foods that cause gas, such as cabbage, onions, or sauerkraut.
Avoid sugar. Any sweets or sugar in tea should be off-limits during your diarrhea bland diet – the sugar overwhelms your already weakened intestinal mucosa. That’s why coke, for example, doesn’t help with diarrhea.
It is not for nothing that they say: well chewed is half digested. If you prepare your food as a puree or soup, you can support your digestion.

In general, the following applies to diarrhea:

Eat little, drink a lot!
Eat small portions throughout the day.

Light diet for diarrhea: These foods are good for you

Since your intestines are already irritated, you should take a closer look when choosing foods. It is important that the food continues to provide you with vitamins and all the important nutrients while protecting your digestion. Watery, easily digestible vegetables are particularly gentle on your stomach and intestines and help you to rebalance your fluid balance:

carrots
zucchini
pumpkin
Beetroot
Also well tolerated are supplements such as:

potatoes
rice
zwieback
oatmeal
Rice gruel (our recipe: rice gruel for diarrhea)

These foods provide you with nutrients and have a constipating effect. Treatment with psyllium husks can also be helpful. Mix a tablespoon of psyllium husk in a glass of water and sip it all before your first meal.

When it comes to fruit, it is best to use fruits that contain a lot of pectin, such as:

very finely grated apple
grated bananas
The pectin helps you bind excess liquid and thus has a constipating effect. By grating the fruit finely, your body can absorb the pectin better.

Proven light diet for diarrhea: carrot soup

Carrots bind excess fluid in the intestines and can help relieve diarrhea.

If you cook carrots long enough, so-called oligosaccharides are formed, which are tiny sugar molecules. Since they are similar to the intestinal receptors, the pathogens are bound from the intestine and excreted more quickly.

We will show you a simple but effective recipe by Dr. Moro:

Ingredients:

500 grams of carrots
1 liter of water
1 pinch of salt
optional: turmeric
Wash the carrots and cut them into pieces.
Put them in a suitable pot.
Add the water and bring the contents to a simmer.
If the carrots are easy to mash with a fork, you can puree them.
Season the soup with a pinch of salt. Optionally, you can use some turmeric as it has an anti-inflammatory effect. You should avoid other spices until your intestines are feeling better.
In total, the soup should simmer for around an hour so that the oligosaccharides can be released from the carrots. You can eat the soup several times throughout the day to relieve your symptoms.

Light diet for diarrhea: oatmeal in different variations

Cooked oatmeal is easy to digest, yet high in fiber, carbohydrates, and protein. They give you energy again and can support you in your recovery process.

Here is a simple basic recipe for the wholesome porridge.

Ingredients:

1 cup oatmeal
2 cups of water
1 pinch of salt
Optional: carrots, grated apple or mashed banana
How to prepare oatmeal:

First mix the oatmeal with the water in a suitable saucepan.
Then bring the flakes to a simmer and add the salt.
Keep stirring the porridge over low heat until it reaches the desired consistency.

Depending on your preference, you can make oatmeal sweet or savory. For a savory version, simply add a chopped carrot while cooking. Another variation is oatmeal soup.

If you prefer sweet oatmeal, you can finely grate an apple and stir it into the porridge. Since the peel contains a particularly large amount of pectin, it is best to grate the apple with the peel and let it rest for about ten minutes before using it. This allows the pectin to unfold its stuffing effect particularly well.

Another option is bananas. They also contain the valuable pectin and have a constipating effect. It is best to mash the banana with a fork beforehand and stir it into the simmering porridge.

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Food

E Number List: You Should Avoid These Additives

E numbers do not have a good reputation. Rightly so: food additives can lead to allergies and trigger diseases. But which E numbers should you really avoid?

They are found in many foods and give themselves inconspicuous names: additives with E numbers, many of which are suspected of being unhealthy. Utopia gives you an overview as a list.

What does the E stand for?

“E number” is actually just another name for food additives that are approved in the EU – the “E” in “E number” stands for Europe. Interesting: Up until 1993, only 265 E numbers were permitted in Germany. The harmonization of laws in the EU has meant that over 300 different E numbers can now be used.

There are many different additives with different functions:

Antioxidants: prevent fats from going rancid and ensure a longer shelf life
Emulsifiers: combine substances that are not miscible with each other, such as oil and water
Dyes: make food a bit more colorful and bright
Thickeners: ensure a nice consistency, for example with pudding or ice cream
Flavor enhancers: spice up the taste
Preservatives: inhibit microorganisms and ensure a longer shelf life
Sugar substitutes: used as a sugar substitute

E-numbers: useful, but also suspicious…

E numbers are therefore added in order to make foods last longer, to improve consistency, to simplify technological processes or to increase the enjoyment value.

But food additives not only have good properties: Many are suspected of triggering allergies and promoting diseases such as asthma, neurodermatitis, Alzheimer’s or even cancer.

In recent years, customers have become more critical. And the food manufacturers have actually reacted: in supermarkets there is hardly an E number left on the packaging.

How can that be? Because the manufacturers now like to use the name of the additive instead of E numbers: “Citric acid” sounds much more harmless than “E330”.

Therefore, a list of ingredients on which no E-numbers can be seen does not mean that the content is actually free of additives. A critical look at the list of ingredients is always worthwhile.

In the case of packaged foods, you still have the opportunity to check the ingredients on the packaging. It’s a bit more complicated at the bakery or at the kebab shop during the lunch break – who really asks the seller what’s in it (and asks if the answer is “Only healthy things!”).

But you should do it with the questions. Because since December 2014, bakers, butchers, snack bars, restaurants and ice cream parlors have had to have written information about the ingredients at hand. In addition, a label next to the goods must indicate whether additives have been used.

E number list: You should avoid these additives

Incidentally, not all E numbers are bad: about half of the food additives are considered harmless. Around 40 E numbers are even approved for organic food.

E102 – Tartrazine
The E number E102 is found in mustard, custard powder, processed cheese, as well as drinks and sweets. Tartrazine is an artificial yellow dye with a high allergy potential, especially in people who are sensitive to aspirin or benzoic acid. E102 is also of concern for people with asthma or neurodermatitis.

Tartrazine has been linked to health effects such as difficulty breathing, skin rashes or blurred vision, and can affect children’s activity and alertness. The dye E102 is banned in Norway. In Germany and Austria, the ban was lifted as part of a harmonization of EU laws. The consumer centers advise against the consumption of larger quantities.

E104 – Quinoline Yellow
Jelly, effervescent powder, chewing gum, smoked fish and fruit wines – the E number E104 is only permitted for such foods, and only in small quantities. The yellow dye quinoline yellow is suspected of causing cancer and is banned in the US, Japan and Norway. E104 can cause allergies and affect children’s activity and attention.

E110 – Yellow Orange S
The dye E110 colors products such as wine gum, salmon substitutes or cheese yellow-orange. In animal experiments, the additive led to kidney tumors. Yellow orange S is probably a trigger for asthma and neurodermatitis and is considered an allergy-triggering agent for people who are sensitive to aspirin and benzoic acid (E210). The dye E110 can affect children’s activity and attention. The consumer centers advise against the consumption of larger quantities.

E122 – Azorubine (carmoisine)
The red dye E122 is found in ready-made products and ready-made soups, but also in drinks and sweets. Azorubine can cause allergies, especially in people who are sensitive to aspirin and benzoic acid. In addition, the red dye E122 can impair children’s attention and activity. The consumer centers advise against the consumption of larger quantities.

E123 – Amaranth
Amaranth does not mean the grains here, but the red dye E123. Amaranth is only allowed for spirits, aperitif wines and caviar. It is even banned in the USA because it is suspected of causing cancer. In animal experiments, E123 caused calcium deposits in the kidneys. This dye is also of particular concern for people with an aspirin or benzoic acid allergy and could be a trigger for neurodermatitis and asthma.

E124A – Chochineal Red A
The red dye Chochineille A or E124A is what gives the salmon substitute its beautiful red colour. It is also found in chorizo ​​sausage, fruit jelly and other confectionery. E124A is considered to be allergenic and may affect children’s activity and attention. Consumer advice centers advise against consuming large quantities.

E127 – Erythrosine
The red dye is only permitted for cocktail cherries, candied cherries or fruit salads containing cherries. The E number E127 can release iodine into the body and impair thyroid function. People with thyroid disorders should not eat foods with erythrosine, so avoid cocktail cherries and candied cherries of all kinds. The dye E127 can disturb children’s attention and cause allergies.

E129 – Allura Red AC
We still know very little about this red dye: Hardly any research has been published, so the effects of E129 have not yet been conclusively assessed.

In Germany, the dye can be found in sweets, desserts and drinks. The E number E129 is banned in Denmark, Sweden, Belgium, France and Switzerland. People with aspirin or benzoic acid allergy, asthma or neurodermatitis should avoid the E number. Allura Red AC may affect children’s activity and attention.

E142 – Green S
Peppermint candies or canned peas, but also drinks, cosmetics, wool, leather and paper are colored with the green dye E142. One may ask oneself why peas have to be colored even greener. Although the body excretes the E number largely unchanged within 7 hours, E142 is banned in the US, Canada, Japan and Norway. The additive Grün S is suspected of promoting Alzheimer’s and has led to genetic damage in animal experiments.

E150C – Ammonia Caramel
Ammonia – isn’t that toxic? As “ammonia caramel” not directly. You’ve probably already eaten E150C: it’s in cola, whiskey and mustard sauces, for example, and is what gives it the brown color. Ammonia caramel is made from sugar compounds using ammonia, and genetically modified corn can be used. By-products of the E number led to cramps in animal experiments and impaired the immune system. In the USA, the dye E150C is suspected of causing cancer. Consumer centers advise against frequent consumption of the E number.

Incidentally, Coca-Cola does not have the E number: instead of E150C, Coca-Cola is made pretty brown with the dye E150D. Unfortunately, the additive ammonium sulfite caramel is not much better than ammonia caramel: In the USA, a by-product of E150D that is difficult to avoid is suspected of causing cancer: 4-methylimidazole (source: BfR). The E number may contain a toxic compound that caused blood changes and convulsions in animal studies.

E151 – Brilliant Black BN
Caviar substitute, liquorice, but also shampoos or liquid soaps are colored violet, brown or black with the dye E151. The food additive Brilliant Black BN is considered to cause allergies in people who are sensitive to aspirin and benzoic acid and should also be avoided by people with asthma or neurodermatitis. Consumer centers advise against consuming large quantities.

E154 – Brown FK
The E number E154 can damage internal organs due to deposits. Consumer centers advise against consuming large quantities. The good news: The dye Braun FK is only in smoked herring from England (Kippers) anyway, it is not approved for anything else. The food additive Braun FK should be avoided by people with aspirin and benzoic acid allergies, asthma or neurodermatitis.

E155 – Brown HT
The reddish-brown colorant E155 is primarily used to color sweets such as cakes, biscuits, ice cream and chocolate. However, consumer advice centers advise against consuming the food additive, since the E number is particularly questionable for people with neurodermatitis, asthma and an allergy to aspirin or benzoic acid.

E 171 – Titanium dioxide
Titanium iron white dye is used as a coating for chewing gum or candy. The possible risks of titanium dioxide are currently being discussed: In animal experiments, diseases of the immune system and damage to the large intestine occurred. In addition, there were cellular changes in mice, and it is unclear whether the additive might not have a carcinogenic effect.

According to the German Federal Institute for Risk Assessment, there is still a need for research into this E number, but the data so far do not indicate any health concerns. In France, however, the approval of titanium dioxide for 2020 was suspended because, according to the French health authority, no clear risk assessment is possible.

E173 – Aluminum
We know aluminum as an ingredient in deodorants. Aluminum is suspected of causing Alzheimer’s, dementia and breast cancer, which is why many consumers are looking for aluminum-free deodorants, for example. However, as a silver-grey colorant, E173 is approved for coatings on confectionery and decorations on cakes and pastries. The body partially stores aluminum. The E number E173 should be avoided by people with kidney disease. More about aluminum in the article How harmful is aluminum?

E180 – Litholrubin BK
The red food coloring E180 is only approved for cheese rind – even if it can be eaten. The additive Litholrubin BK is of particular concern for people with pseudoallergies (e.g. asthma or neurodermatitis) and people who are allergic to aspirin or benzoic acid.

E239 – Hexamethylenetetramine
The preservative hexamethylenetetramine can cause allergies. Consumer centers advise against frequent consumption. But don’t worry: the food additive E239 is only approved for the Italian cheese type Provolone anyway. The E number kills microorganisms and prevents the cheese from “puffing up”. The preservative is also used in medicines and cosmetics.

E284 – boric acid
Boric acid, also known as the food additive E284, has caused poisoning in the past – the preservative is therefore only approved for caviar. Traditionally, caviar is preserved with salt, and manufacturers add boric acid to make it last longer. The E number cannot be broken down and accumulates in the body. Frequent consumption of E284 causes diarrhea and internal organ damage – but the probability of this in everyday life is rather low.

E285 – Sodium tetraborate (borax)
The preservative E285 is a variant of boric acid and also only approved for caviar. The food additive borax cannot be broken down and accumulates in the body. With long-term intake, the E number causes diarrhea and internal organ damage.

E385 – Calcium disodium ethylene diamine tetraacetate (Calcium disodium EDTA)
Antioxidant E385 is only approved for cans, jars, margarine and frozen crustaceans and prevents discoloration of these foods. Since calcium disodium EDTA binds minerals, the E number can have a strong influence on the metabolism.

But the additive isn’t always bad: the food additive E385 is also used as a drug to treat heavy metal poisoning.

E407 – Carrageenan
Carrageenan is a thickening agent chemically derived from red algae and is often used in cream, pudding, ice cream and other dairy products. If it consists of large molecules, it is largely considered harmless. Small molecular carrageenan varieties are mostly banned because they are proven to be harmful to health. However, impurities of up to 5 percent are allowed – so you should better avoid carrageenan in food.

Various studies suggest that carrageenan is probably carcinogenic. It is also suspected of triggering intestinal diseases and allergies. The World Health Organization (WHO) does not issue an official warning, but recommends a maximum dose of 75 mg/kg body weight.

E425 – Konjac
Konjak is obtained from the so-called devil’s tongue: the root of the Asian plant is processed into flour for this purpose. Konjac is used in glass noodles and Far Eastern specialties.

The E number E425 cannot be absorbed by the body. So far harmless, but E425 increases the intestinal contents and hinders the absorption of important nutrients. In the EU, the use of E425 in jelly confectionery is already banned because the thickening agent can get stuck in the throat and has caused choking attacks in children.

E512 – Tin II chloride
Stannous Chloride is used as an antioxidant and color stabilizer. The E number E512 is only permitted in cans and jars and is used, for example, to preserve the light color of the asparagus in the jar. In high concentrations, the E number E512 has a metallic aftertaste and causes nausea and vomiting.

E999 – Quillaja extract
The E number E999 is obtained from the bark of the Quillaja tree and is only approved for drinks such as ginger ale or cider. It is a foaming agent that stabilizes the foam in the drink. Quillaja extract contains blood toxins (saponins): saponins taste bitter, form foam and are toxic when they enter the bloodstream.

E999 was only approved in Germany through the harmonization of EU laws. A daily intake of 1.75 liters of ginger ale for a body weight of 70 kilograms corresponds to the permitted daily dose.

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Oversalted, Charred, Too Sweet: This is How You Save Your Food

Something went wrong in the kitchen? Most of the time you can still save your food. We give you tips on typical problems.

You weren’t paying attention for a moment, the salt slipped or the recipe didn’t work. This can happen, but don’t worry: you can usually save your food. Before throwing it away, avoid wasting food and try one of our tips.

Save oversalted food

Almost everyone has probably oversalted a meal at some point. This can often be prevented by adding small amounts of salt step by step and tasting in between. However, this is not easy with some dishes such as casseroles and it can also happen that you add too much salt all at once.

How to save oversalted food:

If you’ve just slipped the salt, you may still be able to skim it off the surface of the food.
Cut a raw potato into large pieces and cook them for a few minutes. It absorbs some of the salt. Then remove them from the pot. The same works with carrots, bread or prunes. Cook the latter for about 15 minutes.
Sweeten your dish slightly, for example with honey or maple syrup. If it tastes too sweet afterwards, you can counteract it with a little acid (e.g. lemon).
Serve unsalted side dishes with the dish, such as lettuce leaves or yogurt.
The following tips also work for foods that are too sweet, spicy or sour:

Mix soup, sauce or your stew with water, wine, milk, cream or a vegan cream or plant-based milk. You can then thicken the liquid – there are tips for this below.
Prepare the dish again unsalted (or without spiciness, sugar or acid, as required) and mix both variants together.

Too spicy food? you can do that

Sharpness is not always easy to dose. Some chili peppers are very hot, others hardly at all. In addition, everyone perceives sharpness differently.

How to save overly spicy food:

Capsaicin, which makes the chili hot, is fat-soluble. You can often save overly spicy food by skimming off the fat on the surface.
Again, add a tablespoon or two of honey or maple syrup to the food. You can then compensate for too much sweetness with acid.
Serve the dish with bread and/or yoghurt or quark or provide milk. These foods help mitigate spiciness.
You can also save food that is too spicy by cooking raw potato pieces in it for a few minutes.

Save too sweet food

Sweetness is also a matter of taste – in both savory and sweet dishes. For both variants, you have different options for saving food that is too sweet:

A pinch of salt can help tone down the sweetness of savory foods.
You can season both savory and sweet foods with acid to balance out the sweetness. Lemon juice or vinegar, for example, help with savory dishes (note: some vinegars contain sugar). You can also round off some sweet dishes with lemon juice. For others, it is a good idea to add sour fruit to compensate – for example a berry sauce or rhubarb compote.
As with other taste flaws, you can sometimes salvage food that’s too sweet by stretching it. This works especially well with rather liquid foods. Stretch them with water or a dry wine, for example, and taste them again.

What to do when your food burns

Charred or burnt food is annoying for two reasons: The black spots don’t taste good and contain harmful substances like acrylamide. So you better always keep an eye on your food. Still, you can salvage burnt or charred food.

If something burns in the pot, you may still be able to salvage your food. Be sure not to stir so the burnt doesn’t mix with the rest. Instead, carefully skim off the unharmed portion of the food and place it in a new pot. You can continue cooking the food in it. It may still taste slightly roasted – either that goes well or you can try to cover the roasted flavor with spices.
A few spots have become too dark when roasting or baking? It is best to cut them off generously. Unfortunately, it doesn’t look so nice, especially with a cake. However, you can cover up the broken spots by covering the cake with icing, vegan frosting or whipped cream, for example.

Save food that is too liquid

Soups and sauces don’t always have the desired consistency – they often just don’t want to be creamy. However, food that is too liquid can be saved easily:

If you still have time, you can let the soup or sauce simmer uncovered. This is useful if you are not that far from the desired result. If so, this method is very time-consuming and energy-consuming.
Mix about a tablespoon of flour or starch with a little water, wine, or milk. Stir the mixture into the food and cook again until thick.
(Vegan) cream or crème fraîche (substitute) can also make dishes that are too liquid creamier.
Grate a raw potato and stir it into the food. Cook them until the shavings dissolve and combine with the rest of the sauce.
Stir cold (vegan) butter into the food in chunks.

Overcooked food? You can save even that

Some people don’t mind if the vegetables are soft and the noodles have a wobbly texture. For others, overcooked food is inedible. Unfortunately, the cooking process cannot be reversed – you can still save the food:

Prevent worse by immediately removing the food from the stove. You can also rinse noodles or vegetables under cold water to interrupt the cooking process.
Garnish the food with a crunchy topping. You have many options for this – for example (roasted) nuts or seeds, homemade croutons or crispy fried tofu.
You can prepare a delicious mash, puree or vegetable soup from overcooked vegetables and potatoes.
Sear overcooked foods or gratinate them in the oven until they get a crispy surface. This works particularly well with starchy foods such as pasta or potatoes.

Cake base is broken

Cakes are often served on festive occasions, which makes it all the more important that they turn out well. A broken cake base is therefore very annoying. It can break for a variety of reasons:

You took the dough out of the mold too soon. It should always cool down first.
The pan wasn’t greased well and the dough stuck in one spot. You can prevent this by very carefully removing the dough from the mold and, if necessary, using a knife or something similar.
You tried to cut through the cake base.
Even if it is broken, you can of course still eat the cake base. How to save him:

The easiest thing to save is a cake with multiple bases, only one of which is broken. Simply use this as a middle or top pie crust by piecing it back together. In the latter case, you can cover the mishap with a layer of whipped cream or fruit, for example.
If you only have the one cake base, you can also puzzle it back together. When cutting, some pieces may be a bit crumbly later. However, a creamy filling or a layer of fruit with icing will hold the cake together.
For example, if the cake base is very crumbled, you can layer the crumbs in muffin cups, alternating with the filling. With some fruit, for example, they become delicious apple muffins. Or you turn the broken cake base into a mole cake.

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Food

Alcohol in Food

Alcohol is also found in foods where you would not expect it. We explain to you which products you have to be careful with.

You can identify alcohol in food by its smell or by the list of ingredients. The problem, however, is that alcohol can also be contained in foods that are declared “alcohol-free”. Alcohol-free beer, for example, can still contain up to 0.5 percent alcohol by volume. According to the Baden-Württemberg consumer advice center, alcohol only has to be stated on the label if it has a content of at least 1.2 percent by volume.

While you are certainly aware of the fact that rum balls or Black Forest gateau traditionally contain alcohol, bananas, grape juice or jam will probably come as a surprise to you.

Some products contain alcohol as a preservative. In some cases, however, the alcohol is also produced by a natural fermentation process, for example with fermented vegetables, yeast dough, kefir or ripe to overripe fruit. Especially fruit with a high sugar content is affected. Bananas can contain up to 0.6% alcohol by volume.

Caution: These foods may contain alcohol

If you want to specifically avoid foods containing alcohol, you have to be aware of which products can be problematic. In addition to ripe fruit, particular caution is required with these foods, according to the Bavarian consumer advice center:

Confectionery: ice cream, sweets, jams
Finished products: including soups and sauces, preserves
Baked goods: e.g. cakes and tarts, yeast pastries
Drinks: kefir, naturally cloudy fruit juices, non-alcoholic beer, malt beer
Ripe fruit and fermented vegetables: e.g. bananas, sauerkraut
The German Society for Nutrition recommends no more than ten grams of alcohol a day for healthy women – which corresponds to about one glass of red wine – or a maximum of 20 grams of alcohol for healthy men. Pregnant women should avoid alcohol completely, as even small amounts can be harmful to the unborn baby.

It has not yet been scientifically clarified whether small amounts of alcohol in food pose a serious risk to children. It is therefore advisable for babies, children and pregnant women to only consume fermented foods in moderation and to use fruit with little sugar such as watermelons or blueberries. Because the alcohol in fruit comes from the conversion of sugar, high-sugar fruit tends to contain more alcohol.

Tips to avoid alcohol in food

If you want to avoid alcohol in food, there are a few things you should consider in everyday life. Always look at the list of ingredients or, if in doubt, ask again about packaged products. We present four important tips that can help you to avoid alcohol-containing products:

Check the list of ingredients: It is worth studying the list of ingredients of the respective product to check for a possible alcohol content.
Note the different terms: alcohol is often hidden under the names “ethanol”, “potable alcohol”, “ethyl alcohol” or “ethanol”. In addition, it is also listed in the form of various variety designations, such as “Brandy” or “Amaretto”. As soon as you are unfamiliar with a substance, research it or ask in the store.
Cook fresh: prepare your own food with fresh food. So you can be sure that there are no unwanted (alcoholic) preservatives in it.

Ask: At the bakery or in ice cream parlors you will usually not find a list of ingredients. To be on the safe side, it is worth asking the seller. Even if you eat in the restaurant, you can find out from the staff about the substances contained in the dish.
Store fruit correctly: You should store different types of fruit, such as apples and bananas, separately from one another if possible, otherwise they will ripen prematurely and the fermentation process will be accelerated. Fruit that has yet to ripen is best stored at room temperature. If you keep it in the fridge, you prevent the ripening process.

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Food

Summer Recipes: Light Dishes Suitable for Hot Weather

Summer recipes should be easy to digest and quick to prepare. We’ll give you a few inspirations and tips for dishes that taste great even when it’s hot.

As beautiful as summer and sunshine are, heat can also put a strain on the body: Our circulation and metabolism suffer as a result. For summer recipes, we intuitively use foods and dishes that are easily digestible and do not weigh us down. So the body does not have to do heavy digestion work as well.

Fruits and vegetables that contain a lot of water, such as cucumbers, tomatoes, radishes, lettuce and watermelon, are well suited for a hot diet. They have a refreshing effect, quench thirst and do not burden the circulation and metabolism.

Even if we often lose our appetite when it is hot, it is still advisable to eat regularly, but in smaller portions. If you fast at lunchtime due to the heat and help yourself to a lot at the barbecue buffet in the evening, you have to expect the food to hit your stomach: You may quickly feel unwell, heavy and tired. To avoid this, we have put together some easy summer recipes for all times of the day.

Tip: We recommend that you use organic ingredients and, if possible, seasonal and regional products for all recipes. They are not contaminated with pesticides and cause fewer CO2 emissions thanks to shorter transport routes.

Summer recipes: tips for a light breakfast in the heat

Even on a summer morning, breakfast shouldn’t be skipped. It provides you with the necessary energy for a day that can be particularly exhausting and sweaty due to the heat.

Inspiration for a quick summer breakfast:

Organic yoghurt (or plant-based yoghurt alternative) with homemade muesli and fresh fruit. Here you will find a recipe for homemade vegan yoghurt.
Homemade smoothie bowls with nutrient-rich and filling toppings like hemp seeds, roasted buckwheat, nuts and seeds.

Coconut overnight oats: Summer recipe for a fresh breakfast

Overnight oats are cereal flakes soaked in milk (or plant-based milk alternatives) overnight, which you can top with fresh fruit and granola in the morning. You can also easily prepare and transport them in sealable jars. So you can enjoy your breakfast outside when the temperatures are still cool – for example in a park.

For one portion of coconut overnight oats you need the following ingredients:

60 g oat flakes (or a mixture of oat, spelled and millet flakes)
2 tbsp ground flaxseeds
250 g coconut yoghurt
100 ml coconut milk (or other creamy plant-based “milk”, e.g. homemade almond milk)
20 g grated coconut
2 tsp maple syrup, honey or fruit juice of your choice (optional)
Also: a lockable jar

How to prepare overnight oats:

The night before, mix the rolled oats with the flaxseed, yoghurt, milk, grated coconut and, if necessary, the maple syrup, honey or juice.
Put everything in a sealable jar and put it in the fridge overnight.
The next morning you can refine the overnight oats with other ingredients as you like.
For topping you can use anything you like:

Seasonal fruits, such as berries
nuts, seeds and kernels
muesli and granola

Summer light lunch recipes

When the heat is at its peak at midday and in the afternoon, you may want to take siestas rather than complaining about hearty food. Nevertheless, it is important that you also eat a small meal at lunchtime to give your body new energy. You can prepare these dishes, for example, and take them to work. So you can better endure the heat in the office.

Here are some inspirations for quick and light lunch dishes:

How about a cold, refreshing Spanish-style soup? Then try the tomato gazpacho soup – a classic summer recipe.
A salad is also quick to make – you can also vary it as you like. Nutrient-rich and yet easily digestible salads are, for example, millet salad, quinoa salad or lentil salad. You can cook the basis of millet, quinoa or lentils for several servings. So you don’t have to spend time at the stove every day when it’s hot.
Maybe just a vegetable salad is enough for you? Some farmer’s bread or potato bread goes well with it.

Easy lunch when it’s hot: summer rolls with tofu and peanut dip

Another quick and easy summer recipe: Asian summer rolls are made from wafer-thin round sheets of rice paper and are filled with lots of vegetables. Other suitable fillings include tofu, tempeh or glass noodles. There is also a peanut dip.

You need these ingredients for six summer rolls:

200 g dry glass noodles
50 g tofu (tip: make your own tofu)
1 tbsp oil
salt and pepper
1 tbsp soy sauce
1 carrot
40 grams of cucumber
a handful of lettuce, e.g. baby spinach
some (Thai) basil and coriander
6 rice paper sheets
For the peanut dip:

1 thumb-sized piece of ginger
1 clove of garlic
2 tbsp soy sauce
2 tbsp maple syrup
the juice of a lime
85 g peanut butter
30ml of water
How to prepare the summer rolls:

Prepare the dip: peel the ginger and garlic. Chop the garlic and ginger in a blender. Add the remaining ingredients and mix everything together. If you like your dip more liquid, you can add more water. Alternatively, you can chop the garlic and ginger with a knife and mix the dip with a whisk.
Cook the glass noodles according to package instructions and drain.
Prepare the tofu: Cut 50 grams of tofu from the long side of a piece of tofu. Cut the small 50 gram piece into six long tofu strips. Fry the tofu in oil until all sides are golden brown. Now season the tofu with salt and pepper. Optionally, you can also use chilli, curry powder or other spices. Finally, deglaze the tofu with the soy sauce. Turn the tofu in the pan until all sides have gotten some of the soy sauce.
Prepare the vegetables: peel the carrot and cut it into thin strips. Wash the cucumber well and cut it, including the skin, into thin strips. Wash the lettuce and pat dry. Wash and roughly chop the basil and cilantro.
Now take a large pan and fill it with warm water (about an inch high). Prepare a large cutting board or plate to fill the rolls on.
Soak the rice paper: Take a sheet of rice paper and put it in the warm water for a maximum of one minute. Take it out and put it on your pad.
Now you can fill the rice paper. First put some lettuce in the middle of the rice paper. This is followed by the vegetables, tofu, glass noodles and herbs (in whatever order you like). Finally, you can put a dollop of the sauce on top of the filling.
Fold the summer rolls: Fold in the side edges of the paper slightly above the filling. Then, gently but firmly, roll the paper up from the bottom up. It might take a bit of practice to avoid tearing the paper. If you want to be on the safe side, you can just use two sheets of rice paper.
You can now sprinkle the finished rolls with sesame seeds.

Summer Light Dinner Recipe: Tomato Basil Hummus

What’s better than a long, warm summer evening sharing food with friends? A large bowl of hummus in which to dip veggie sticks and dip fresh flatbread is perfect for the occasion. There are also olives and other antipasti.

Tomato basil hummus recipe

For 15 servings of hummus you will need:

125 grams of sun-dried tomatoes
425 g canned chickpeas
2 1/2 tbsp olive oil
5 tbsp tahini
2 1/2 tbsp lemon juice
2 1/2 tsp cumin
salt to taste
20 grams of basil
Tip: Alternatively, dried chickpeas are also available in stores. First, let them soak in water overnight. Then you have to cook the chickpeas before you can make hummus out of them.

How to prepare the hummus:

Pour hot water over the tomatoes and let them soak for ten minutes. Then drain and let them drain. (You can keep the drained water in the fridge and use it to cook pasta the next day, for example).
Cut the tomatoes into small pieces.
Rinse the chickpeas.
Add the chickpeas to the blender along with the tomatoes, olive oil, tahini, 120 milliliters of water (more if the mixture is too thick), lemon juice, cumin and salt and puree until smooth.
Wash the basil, shake dry and finely chop. Mix it in with the hummus.
Serve the hummus in a bowl. You can garnish it beforehand with olive oil, olives and roasted seeds.
Add the hummus:

You can of course spoon the hummus pure. But this summer recipe tastes even better if you add side dishes. For example:

Flatbread or Arabic bread. Just add a few spoonfuls of hummus and add any other ingredients you like.
Pickled olives, pickled vegetables or homemade antipasti
Balsamic Onions
Vegetable sticks, for example carrots, celery, peppers or cucumbers
Lettuce leaves: You can fill these with the hummus and other toppings.

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Food

Imperishable: 8 Long-life Foods

Forever Foods: foods that can be kept indefinitely

Are you looking for foods that last for (almost) forever? Stored properly, these eight long-lasting foods never go bad, so they should never end up in the trash. They are ideal for people who would like to stock up for ten days or more.

Rice: the infinite grains

Rice can be kept forever, you can safely ignore the best-before date. Exception: The brown, elongated natural rice is not a contender for infinity because of its increased fat content.

But **Basmati rice, wild rice, jasmine rice, etc. simply do not go bad if stored dry and airtight (e.g. in a screw-top jar). More in the article Rice varieties and their special features.

Tip: Bulgur, quinoa, couscous and buckwheat provide a little more variety. The fillers also last for several years if stored dry.

Sweet and long-life food: honey

It may crystallize, but pure honey never goes bad on its own! Prerequisite for a long shelf life: Always close tightly, store in a cool and dry place and do not allow any foreign objects to get in. Above all, no liquid, because the liquid gold becomes acidic.

If honey crystallizes, simply put it in the warm oven in good time after you have baked something. After two to three treatments it should be liquid and spreadable again.

Sugar: sweet forever

It is almost imperishable because bacteria cannot survive on pure sugar. But he likes to turn into a rock-hard lump when moisture penetrates. So: Always seal the sugar airtight, then it will keep for a long time and you can use it forever.

Corn Starch: Thickener for all time

Cornstarch is used to thicken all sorts of liquids. If you’ve saved a rather thin gravy from melting away, don’t throw away the remaining starch right away: tightly closed, the almost non-perishable cornstarch will never spoil.

Long-life white wine vinegar: sour until dawn

Vinegar, more precisely distilled white wine vinegar, is an almost non-perishable food. The versatile ingredient for sauces, marinades and dressings is also easy to store: Simply store it tightly closed in a cool, dark place and it can still be used as an excellent leavening product even years later.

Maple syrup: immortal nectar

Maple syrup is not only incredibly delicious, it also keeps forever in the freezer. Even in the fridge, the shelf life after opening is extended enormously, frozen it increases almost indefinitely.

Schnapps: can’t be broken

Not really a surprise that liquor is a long-lasting food, is it? Of all the foods listed here, liquor is probably the most well-known forever food. Whereby the term “food” can only be applied to the notorious firewater if the definition is very broad.

Salt: season forever

Salt never goes bad, nor does it lose its potency. You should only protect it from getting wet with a tight closure, because rock-hard blocks of salt cause some problems with the dosed processing. Today’s table salt, however, often contains release agents that should reliably prevent such chunks.

Salt is not only an extremely long-lasting food, but also an important source of iodine.

Durable groceries for an emergency supply that will last you for 10 days

Many people consider stocking up on emergency supplies in case of an emergency.

Not everything lasts long…

Not all foods have as long a shelf life as our eight examples.

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Cooking Tips

Weighing Without a Scale: 3 Tricks

Weighing also works without scales. We will show you three practical tips that you can use to determine the quantities of ingredients alternatively. You need a few kitchen utensils for this.

Weighing without scales, but with alternative kitchen helpers – that’s not that difficult. If you don’t have a kitchen scale, you can use the following kitchen utensils instead:

measuring cup
tablespoons and teaspoons
cups
Quantities may be slightly less accurate when measured using these methods. This is usually not a problem. Nevertheless, there are some recipes, for example for cakes, for which you need very precise quantities. In this case, you should use the measuring cup. With this you can get a pretty accurate result.

The kitchen scale alternatives are often more sustainable, after all they do not require electricity or batteries and you most likely already have them at home. We present the three options in detail.

Measuring cup for weighing food

Weighing without a scale works with a measuring cup, for example. It is usually printed with several scales. Thanks to the given units of measurement and quantities, you don’t have to convert anything when weighing. You can read liquids such as water by marking them in milliliters or liters. On the other hand, you can measure the amount of solid food, such as flour or sugar, in milligrams and grams.

Weighing without a scale: This is how it works with spoons

You can also use spoons to weigh without scales. The cutlery serves different purposes in the kitchen: you can use it not only for eating, but also for weighing. Many recipes use tablespoons or teaspoons as the usual quantities anyway. This often means a level, sometimes also a heaped spoon. Quantities may vary slightly depending on the size of the spoon and the density of the ingredients. However, a heaped spoon is always double the amount of a level spoon.

A teaspoon of salt serves as an example:

1 teaspoon (level) equals 5 grams of salt.
1 teaspoon (heaped) is approximately 10 grams of salt.

Weighing without scales, but with cups

You can also weigh food with a cup without needing a scale. As a rule of thumb, remember that a small coffee cup is about 125 milliliters. That’s the equivalent of about 80 grams of flour or 120 grams of sugar. Measuring cups are helpful for very precise information.

Many American recipes give the quantities in cups. But beware, the German cup corresponds to a much smaller unit of measurement than the American cups. The latter contains around 235 milliliters – almost twice as much as a German cup.

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Food

Food-to-go Without Packaging Waste

Especially during the corona pandemic, we should support local gastronomy – for example by ordering take-away food. However, mountains of garbage with food packaging are not an option from an environmental point of view. Reusable containers for food-to-go can be the solution. We present four initiatives to you.

Disposable cups for coffee-to-go are not necessary – many have now understood that and can only fill their coffee in the bakery or in the café into the container they have brought with them. Unfortunately, during the corona pandemic, this no longer works in all restaurants; many bakeries no longer accept cups you have brought with you. That’s why many of us seem to be falling back into old paper cup habits these days.

But that’s not all: Due to the Corona-related restaurant closures or now for fear of infection, many people have food delivered or take it home. This is good for gastronomy, but: Styrofoam packaging, aluminum trays and plastic bags quickly pile up after the meal. And what the pizza boxes on river and lake shores are to in the summer, the paper cups are to the colder months of the year.

Figures from the Federal Environment Agency (UBA) show that packaging waste in German households is constantly increasing. In 2018, we caused a new negative record of 18.9 tons of packaging waste, as the UBA recently announced. When walking, it is currently noticeable: In many places, the packaging waste no longer even fits in the garbage cans provided, but ends up in the meadow or next to the sidewalk.

Less packaging waste: food-to-go in reusable containers

Dishes to take away or calling the delivery service do not necessarily mean more packaging waste. Reusable systems for food-to-go show that there is another way. We present four Germany-wide examples.

Of course, the following applies to all reusable containers: the more often they (can) be reused, the better. When it comes to the eco-balance, reusables come off much better if one container can replace a large number of disposable cups and the like, making production quicker to pay off.

Reusable with food-to-go

According to its own statement, reCIRCLE Germany is the largest reusable system for takeaway food in German-speaking countries that works with a deposit system. The initiative has existed in Stuttgart since 2017.

This is how it works: The first time you order a reCIRCLE box from a participating restaurant for a deposit of ten euros. You can return the leak-proof and non-toxic plastic box to any participating restaurant and get your deposit back or exchange the used box for a fresh one the next time you order. You can currently choose between five different box sizes. According to the company, it is currently working on additional reusable packaging for pizza.

Here there is the multi-way system: over 200 participating restaurants in Germany, for example in Stuttgart, Munich, Regensburg, Frankfurt, Bremen, Hamburg and Berlin; in Switzerland there are even over 1400 participating restaurants.

Incidentally, when it comes to the ecological balance, reCIRCLE writes that their reusable boxes may pay off after the eighth reuse, depending on the material of the disposable packaging only after the 16th use.

Reusable bowls from Rebowl for zero-waste food-to-go

Quite new on the market: Rebowl, a Germany-wide deposit system for reusable take-away bowls. According to the company, the reusable containers are microwaveable, 100 percent recyclable and BPA-free. You should also be able to reuse them at least 200 times.

Behind Rebowl stands Recup, which many of you may already know from the Recup reusable coffee mugs. Since July 2020, in addition to the Recup cups, there have also been Rebowl bowls, which – if the founders have their way – should become the Rebowlution.

This is how it works: When you order your first meal, you get the reusable bowl for a deposit of five euros. You can then return the bowl and lid to all REBOWL partners throughout Germany and get your deposit back, or you can exchange the used bowl for a new one when you place a second order.

There is a returnable system here: in numerous cities throughout Germany, for example in Munich, Stuttgart, Frankfurt, Berlin and Hamburg, but also in smaller cities such as Konstanz, Braunschweig and Karlsruhe.

Vytal: reusable boxes without a deposit

Vytal is a digital reusable system for takeaway and food delivery. What makes it so special is that it can be used via an app and there is no deposit or other fee for the reusable containers. Recently, Vytal has even been certified with the Blue Angel. Among other things, the seal guarantees that the reusable containers are made of environmentally friendly and durable material and can be washed at least 500 times.

How it works: To participate, you have to download the Vytal app. After successful registration, you can use the map to see which participating restaurants are in your area. With a QR code you will receive your food in a BPA-free reusable bowl when you pick it up. Important: You have to return the bowls to a participating restaurant within 14 days of ordering, otherwise a fee of ten euros will be charged.

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