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If you’re already making efforts to eat more sustainably, you may be unknowingly following the concept of whole foods. Organic quality, regional and seasonal food, zero waste and much more come together here.

What is the Whole Food?

Whole food is a comprehensive concept of a diet that is as healthy and sustainable as possible. According to the definition of the founders Karl von Koerber, Thomas Männle and Claus Leitzmann, whole foods (also known as whole food nutrition) are predominantly plant-based diets in which fresh, nutritious and unprocessed foods are preferred. The enjoyment and wholesomeness of the food are also taken into account in the whole food. The main foods used are:

Vegetable fruit,
Potatoes,
Legumes,
whole grain products
and milk and milk products.
Meat, fish and eggs only occur in small amounts in the full diet. Unheated fresh food should make up about half of the amount consumed.

In terms of sustainability, the environmental, economic and social compatibility of the food system is taken into account in addition to health compatibility. This means that in whole foods, primarily regional, seasonal and organic foods are used in environmentally friendly packaging. Such packaging can be, for example, plastic-free alternatives such as paper or reusable glasses. Products, especially from countries outside Europe, should come from fair trade.

Whole foods therefore pursue a variety of goals:

It should promote health
increase the quality of life
do not pollute the environment
promote fair economic relations and social justice worldwide.

Whole Food Nutrition Background

For a long time, nutritionists only considered the health aspect of nutrition, which is still largely the focus today.

Nutritional recommendations often only contain the nutritional-physiological and hygienic-toxicological knowledge – i.e. the knowledge about the effect of the food in the body and the contamination with harmful substances or pathogens. However, other aspects also flow into human nutrition, such as sustainability and social justice. A food can be healthy, but its production can take place under inhumane conditions and be harmful to the environment. In the long run, such production methods can endanger food security in the future. Because only an intact environment can produce healthy and sufficient food for the world population in the long term.

For this reason, nutritional ecology developed as an interdisciplinary field of science. It arose from a student initiative at the University of Giessen in the late 1980s. Nutritional ecology examines and evaluates the complex relationships within the entire food system. This system includes the following sub-areas related to food:

agricultural production
processing
Packaging
transport
trade
consumption
waste disposal
There are five dimensions that play a role in feeding the world’s population. They are considered equal:

Environment (ecological aspects: energy, land and raw material consumption, pollutants, generation of waste)
Economy (economic aspects: trading conditions, wages, livelihood security)
Society (social aspects: fair distribution of food, access to arable land and drinking water, working conditions)
Individual (health aspects: balanced, health-promoting diet, physical well-being, disease prevention)
Culture (cultural aspects: influence our eating style, meaning, values, habits)
The aim of nutritional ecology is to gain insights into the conditions and effects of our handling of food within the five interconnected dimensions. Realizable and sustainable nutrition concepts are to be developed and conscious eating behavior promoted. The diet should be compatible in all dimensions.

The practical implementation of these goals is whole foods as sustainable and contemporary nutrition. Since all dimensions are included, it is a holistic nutritional concept.

The Principles of Whole Foods

In detail, whole foods are based on the following seven principles.

1. Preference for plant foods (mainly lacto-vegetable food)

Most plant foods contain more essential micronutrients (vitamins and minerals) at fewer calories than animal products. Vegetables are rich in many vitamins, but provide less energy than cheese or sausage, for example. Of course, this does not apply to all foods. Nuts, for example, are plant-based, but very high in calories due to their high fat content. With a mostly plant-based diet, you don’t reach your daily energy requirements as quickly. This point is so important for the founders of whole food nutrition because obesity is steadily increasing worldwide and has health consequences. Health-promoting dietary fiber and secondary plant substances are only found in plant-based foods. On the other hand, foods of animal origin sometimes contain large amounts of components that can become problematic if consumed in excess, such as saturated fatty acids, purines and cholesterol.

2. Organically produced food

It also makes sense from an ecological point of view to significantly reduce the consumption of animal products. If you want to include animal products in your whole food diet, make sure that they come from species-appropriate and ecological animal husbandry. Plant-based foods should also be sourced from organic farms whenever possible. In contrast to conventional farming, organic farming uses less energy and emits fewer greenhouse gases. In addition, organic farming improves the soil quality, since it pollutes the soil and groundwater less. All this protects nature as a habitat for animals and insects, which promotes biodiversity. In addition, organic food contains a larger amount of vitamins and other valuable nutrients than food from conventional cultivation. This is already confirmed by a meta-analysis by Newcastle University from 2014. The BZfE also states that organic is healthier. Because fruits and vegetables contain less water, the nutrient density is higher. They also state that animal foods from organic cultivation have a more favorable fatty acid composition.

3. Regional and seasonal products

Thanks to the national range in supermarkets, consumers have gotten used to being able to get everything at any time of the year. However, this advantage has its price: Long transport routes are energy-intensive and resource-intensive. In Germany, non-European groceries account for two thirds of the transport costs, although they only make up four percent of the total volume. If you buy regional groceries, you not only avoid long transport routes. You can also contribute to securing the livelihoods of local farmers and support the agricultural independence of a region. In this country, non-seasonal foods are grown in greenhouses and polytunnels, which entails high energy costs for heating. Fruit and vegetables with a long and therefore resource and energy-intensive transport route are sometimes harvested unripe so that they arrive ripe. This has a negative effect on the nutrients and the taste.

4. Preference for low-processed foods

Whole foods stand in contrast to the widespread convenience food. Although whole foods, unlike raw foods, do not require everything to be eaten raw, raw foods still take precedence over cooked and processed foods. When it comes to whole foods, the daily diet should consist of one to two thirds of fresh, raw foods. The reason for this is that many valuable ingredients can be lost during food processing. Many vitamins and secondary plant substances, for example, are not heat-stable. However, you should definitely cook potatoes and legumes, as they contain toxic ingredients in their raw state. The ecological footprint also decreases the less processed food you eat and the less you process food yourself at home. A current study by several universities was able to show that highly processed foods have a negative impact on the climate balance.

5. Fair Trade Food

The whole food does not completely dispense with well-travelled foods. But then you should choose fair trade products. With Fair Trade certified products you can support producers in developing countries and campaign for better trading conditions and against child labor. Fair pricing aims to cover the costs of production, decent wages and environmental compatibility. But greater attention must also be paid to fair trade within Europe – there are negative examples in Italy and Spain in particular. Also read: 3 bitter truths from the documentary “Europe’s Dirty Harvest”. Orientate yourself on the various seals for fair trade. In addition to the usual fair trade seal, there are others, such as the “fair+” seal from GEPA or the “Fair for Life” seal.

6. Resource-saving housekeeping

This point includes several aspects that make a diet with whole foods more resource-efficient.

Green Electricity: The Whole Foods prefer foods that have been produced using electricity from responsible sources. This point is more to be understood as an ideal target, as it has so far been difficult to implement in practice. Producers are not obliged to indicate the type of electricity used on their products. It would be desirable to have green electricity in your own household. Here you have more room for manoeuvre.
Saving energy: In addition to the use of green electricity, it is important to save energy and therefore money in a diet based on whole foods. You should prioritize more energy-efficient devices and consider which devices you might be able to do without completely.
Shopping routes: A car trip can nullify the positive eco-balance of ecological-regional shopping in terms of CO2 savings. Where possible, you should avoid short trips and make purchases by bus, train, on foot or by bike.
Packaging: The masses of packaging waste pollute people and animals all over the world through recycling plants and direct pollution of the environment, for example through microplastics. For this reason, whole food nutrition stands for unpackaged and plastic-free alternatives.
Food waste: This point is also part of whole food nutrition. According to a WWF study, 2.5 billion tons of food end up in the trash every year. That is around 40 percent of all food produced worldwide.

7. Enjoyable and wholesome food

Whole foods have high ecological, nutritional and social requirements. But the pleasure of eating is just as important in this diet. Whole foods follow the motto “enjoyment takes time” and therefore advocates intuitive eating, which is based on more mindfulness when eating. Digestibility also plays an important role in whole foods. Digestibility, or tolerability, means that your body feels good when digesting, which also has a lasting effect on your well-being. Food that is too greasy, for example, makes digestion difficult.

Implementation of Whole Foods

The principles described above can be translated into a clear compilation of recommendations:

Eat plenty of vegetables and fruit, around half fresh.
Prefer whole grain foods to white flour products.
Use legumes and potatoes frequently.
Reduce fat intake to a healthy level and use cold-pressed, vegetable oils instead of animal and hydrogenated fats.
Prefer preferred milk (raw milk), whole milk or pure milk products without additives.
Use eggs, fish, and meat (if desired) sparingly.
Make sure the drinking water is of good quality. Drink herbal or fruit tea in addition to water.
Use salt sparingly and be creative with spices and herbs instead.
Choose fruit, honey or dried fruit for sweetening and avoid isolated sugar.
Buy organic, seasonal, local and fair trade foods.
The principles described above can be translated into a clear compilation of recommendations. Whole food is not a strict concept with prohibitions, but leaves enough room for individual tolerance and needs. Rather, it is a guiding philosophy and requires you to reflect on your eating habits.

Disadvantages and criticisms of whole foods

A point of criticism for some people can be that whole foods do not completely do without milk and other animal products. From an ecological and moral point of view, the criticism is also justified. Whole food nutrition is not designed for vegans, but can still be seen as a basis for them. Milk and milk products, and occasionally fish, meat and eggs, provide the body with essential nutrients that prevent the risk of deficiency symptoms. The supply of vitamin D (in case of lack of sun), B12, as well as calcium and iron occurs mainly or exclusively through animal foods. For this reason, these foods are found in whole foods. The health aspect is not the only focus here. If animal products, then in moderation and from responsible sources. If you would like to take advantage of whole food nutrition and eat vegan at the same time, then use this article as a guide and expand your knowledge of healthy vegan nutrition. For example, using the following article:

Another possible disadvantage of whole foods can be a lack of financial resources and poor local access to good food. Organic food tends to cost more money (and for good reason), which not everyone can fully afford. Not in every region (especially in rural areas) there are organic shops or unpackaged shops.

The transition to whole foods should be done slowly. If your body is not used to the large amount of raw food and increased fiber intake, it can react with digestive problems such as flatulence or constipation. For example, if your digestive power is limited by a disturbed intestinal flora, then raw food can lead to such problems. However, it is possible to rebuild a disturbed intestinal flora.

Conclusion: Whole foods as a sustainable and healthy diet

With the food selection mentioned above and the large proportion of unprocessed fresh food, you supply your body with all vital substances. This good supply strengthens the immune system and makes you less susceptible to diseases. Due to the increased fiber intake and long-chain carbohydrates (whole grain), whole food nutrition helps with weight loss and prevents obesity. The degree of saturation increases and cravings are counteracted.

Whole food can be recommended as a permanent diet for all age groups and offers a great opportunity in a social context to increase sustainability in connection with nutrition at all levels.

Food

Prussic Acid: These Foods Contain the Toxic Substance

Hydrocyanic acid is a highly toxic substance that is also found in some foods. We will show you which plants produce the toxic substance and which foods you should avoid.

Prussic Acid: A highly toxic substance

Prussic acid (or hydrogen cyanide) is a highly toxic substance that is deadly even in small quantities. The smell of the colorless liquid is slightly reminiscent of bitter almonds, but not everyone can smell it. Prussic acid is water-soluble and, with a boiling point of 26°C, is an extremely volatile substance.

Throughout history, the poison has been used against humans several times; among other things during National Socialism and for the execution of the death penalty in the USA until 1999.

Prussic acid: effect of the toxic substance

The absorption of hydrocyanic acid inhibits an important enzyme in the human organism that is responsible for cell respiration. The result is what appears to be a lack of oxygen in the cells, which leads to internal suffocation and death within seconds.

Just one to two milligrams of hydrocyanic acid per kilogram of body weight can be deadly. The amount that is still harmless can vary greatly from person to person, which is why the tolerance range of the human body is quite wide at 1-60 milligrams per kilogram of body mass.

Hydrocyanic acid in food

There are some foods that contain hydrocyanic acid. Over 1000 plants worldwide are known to produce the toxic substance. This serves as a natural protection against feeding and germination inhibitors, for example with stone fruit. Only after the pericarp has decomposed can the hydrocyanic acid evaporate and the seeds begin to germinate.

These plant foods contain hydrocyanic acid:

Immature bamboo shoots (up to 8 g/kg)
Bitter Almonds (2.5 g/kg)
Bitter apricot kernels
stone fruit pits
cassava tuber
kidney bean
lima bean
yam
Certain varieties of sweet potato
sweet millet
linseed
You should be particularly careful with bitter almonds and apricot kernels. Even 5-10 bitter almonds or 10 drops of bitter almond oil can have a fatal effect on children. A safe alternative is bitter almond flavoring. Bitter apricot kernels also have a relatively high hydrocyanic acid content.

Unlike bitter almonds, apricot kernels are not only sold in controlled small quantities, but are offered in 200 gram packs. You should therefore be careful when using apricot kernels as a dietary supplement with an alleged healing effect on cancer, because the amygdalin they contain splits off hydrocyanic acid when the kernels are digested.

The Federal Institute for Risk Assessment (BfR) warns against eating more than two bitter apricot kernels a day and emphasizes that there is no scientific evidence of any healing effects. Sweet apricot kernels can also contain hydrocyanic acid.

Eating unripe bamboo shoots is particularly dangerous because they have a very high hydrocyanic acid content (up to eight grams per kilo). In Asian countries, there are repeated cases of poisoning from bamboo shoots if they are not sufficiently cooked.

Hydrocyanic acid in food: How to protect yourself

In order to render the toxic hydrocyanic acid in food harmless, it is sufficient for you to boil the vegetables beforehand. With a boiling point of 26°C, the poison evaporates during cooking and you can safely eat foods that have a low level of hydrocyanic acid when raw. Cassava tubers or haricot beans, for example, must be boiled before consumption.

Also: Small amounts of hydrocyanic acid, which occur in natural foods, can be rendered harmless by the body itself. The enzyme rhodanase converts the poison into the substance rhodanide, which is harmless to humans.

You should largely avoid foods that contain relatively large amounts of hydrocyanic acid (such as bitter almonds or apricot kernels).

Food

These 9 Foods are Good for the Heart

You can easily incorporate foods that are good for the heart into your diet. In this article we will show you which ones are included and give you healthy recipe suggestions.

Cardiovascular diseases are a widespread problem and occur particularly in old age. With simple habits and small changes in everyday life, you can keep yourself and your heart healthy for a long time.

Of course, your heart health is inseparable from your overall health. Basically, there is no food that is only good for a certain part of your body. It is therefore also important for your general well-being to pay attention to a balanced diet, physical activity, a stress-free everyday life and healthy sleep.

In this article we would like to introduce you to foods that can support your cardiovascular system, among other things. When shopping, we recommend that you look for organic quality whenever possible. In this way you can avoid residues of chemical-synthetic pesticides and artificial fertilizers. Incidentally, most of the foods listed here are locally grown during their season. By shopping regionally and seasonally, you avoid unnecessarily long and climate-damaging transport routes. You can read about the seasons of regional fruit and vegetables in our seasonal calendar.

Berries are heart strengthening foods

Berries contain many antioxidants. There is a lot of the blue pigment anthocyanin in dark berries such as blueberries, blackberries or black currants in particular. This substance is one of the flavonoids that have various positive effects on the cardiovascular system. According to the Federal Center for Nutrition, they can, among other things, strengthen the immune system, prevent blood clots, regulate blood sugar and blood pressure. You can eat berries just like that, use them as a topping for your muesli or use them in blueberry muffins, for example.

Green foods that are good for the heart

Especially dark green leafy vegetables and certain herbs and spices have a positive effect on your heart. They contain many different vitamins, minerals and fiber. These include in particular provitamin A, vitamin C, B vitamins, folic acid, potassium and magnesium. For example, you can prepare a refreshing lamb’s lettuce, a warm kale, chard or spinach dish. All of these dishes can also be refined with Italian herbs.

Red and orange foods that are good for the heart

Red and orange foods also contain the flavonoids mentioned earlier. Carrots, tomatoes and sweet potatoes in particular also contain so-called carotenoids. According to BZfE, this plant substance has a cell-protecting and cholesterol-lowering effect, which is positive for your cardiovascular system. Tasty recipes that you can try with these vegetables are for example a carrot ginger soup, a sweet potato curry or classic tomato recipes like tomato salad or tomato sauce.

Whole grain foods are good for the heart

In addition to many vitamins and minerals, whole grain products contain fiber in particular. According to the German Society for Nutrition (dge), a good supply of all three groups reduces the risk of various diseases. These include cardiovascular diseases, but also type 2 diabetes, dyslipidemia and colon cancer. Foods that provide you with healthy fiber are, for example, wholemeal pasta, wholemeal bread or oatmeal.

Legumes as heart-strengthening foods

Legumes are also generally very rich in nutrients and, in addition to protein, fat and fiber, contain B vitamins and folic acid in particular. The secondary plant substance saponin, which has a cholesterol-lowering effect, can also be found in abundance in legumes. In everyday life you can, for example, prepare a lentil soup, a tempeh dish or a pea stew to benefit from the healthy effects of the legumes.

Nuts: Unsaturated fats are good for the heart

In addition to vitamins and minerals, nuts also contain monounsaturated and polyunsaturated fatty acids. According to the BZfE, these properties have a particularly good effect on your blood lipid levels and your cardiovascular system. To benefit from this, you can eat all kinds of nuts. These are, for example, walnuts, macadamia nuts, almonds, pistachios, cashew nuts, Brazil nuts, pecan nuts or hazelnuts.

Olive oil promotes heart health

Regular consumption of at least half a tablespoon of olive oil per day is not only associated with a lower risk of cardiovascular disease. The oil is also said to protect against neurodegenerative diseases, cancer and respiratory diseases. For example, you can use olive oil in a salad dressing, homemade hummus, or spaghetti aglio e olio.

Onions and garlic are good for the heart

Onions and garlic in particular contain sulfides. Among other things, these are associated with blood pressure-regulating, cholesterol-lowering and blood clot-preventing effects. You can use onions and garlic in a variety of ways in the kitchen: they refine numerous hearty recipes, such as a pepper and vegetable pan or a broccoli and potato casserole.

Tea as a food that is good for the heart

Teas contain phytochemicals such as flavonoids, tannins and catechins. These are also associated with cardiovascular protective effects. You also have a large selection of different types of this food. Try it with a green tea, white tea or herbal tea.

Food

Unhealthy Eating: 10 Foods That Aren’t As Good As Many Think

We think of some food as healthy when the opposite is true. Much of it is also too tasty to do without entirely. However, with these ten unhealthy foods, less would be better.

Actually, we all want to eat healthy – at least in theory. And you probably can’t hear nutrition tips anymore or you’re completely confused about what you should and shouldn’t eat. There are a lot of myths about food and especially about healthy eating. There are a wide variety of diets: from Paleo, to raw food and low carb, to veganism, detoxing or so-called clean eating. Ultimately, it is up to you to decide which diet you feel comfortable with.

However, some well-known foods fall under the category of unhealthy food – and sometimes even harm our environment. We should therefore not eat this food anymore (or at least much less often). Fortunately, there is a good alternative for almost everything.

Unhealthy Eating: White rice contains fewer nutrients

Rice is not just rice: For white rice, the grains are ground. This means that the husk, the so-called silver skin and the germ are removed from the paddy rice. Then the grains are polished. Only the starchy kernel of the rice grain remains. The valuable nutrients contained in the peel are lost in the process.

So white rice “only” fills you up without providing you with many nutrients. People who regularly eat large amounts of white rice can also increase the risk of developing diabetes.

So-called parboiled rice is a little better than white rice: it is soaked, treated with steam pressure and dried before it is peeled and polished. As a result, the nutrients migrate inside and the end product still contains around 80 percent of the vitamins and minerals. However, it lacks fiber.

The healthiest rice is wholegrain rice: it is neither ground nor polished and therefore contains much more fibre, vitamins and minerals. Wholemeal rice looks brownish and is also called brown rice. We recommend whole grain rice in organic quality Good to know: Öko-Test has proven that problems with cadmium and arsenic occur time and again in rice.

Instant Vegetable Broth: Too much isn’t healthy

Instant Vegetable Broth Powder is handy for quick soups, broths or sauces. But often there are not many vegetables in it: Salt is usually the first ingredient in the list of ingredients. Followed by the flavor enhancer glutamate. Glutamate has fallen into disrepute because it can possibly lead to allergic reactions and is said to stimulate the appetite. The scientific evaluation is not yet complete, so recommendations are ambiguous.

The Federal Institute for Risk Assessment and the German Society for Nutrition consider occasional consumption to be harmless. However, consumer centers advise against frequent consumption. In addition to salt and flavor enhancers, there are flavors, palm oil and sugar in vegetable broths. And they are a good reason to do without instant vegetable powder.

A better alternative are organic vegetable broths, no flavor enhancers and other questionable additives may be used here. Although there is yeast extract in some organic vegetable broths, which contains a small amount of glutamate, a study by the Münster University of Applied Sciences and the Bundesverband Naturkost Naturwaren could not make any clear scientifically based statement for or against the use of yeast extract in organic food.

Ready-made salad – an unhealthy food

Salad from the bag is tempting: no washing, no chopping, all that’s missing is the (ready-made) salad dressing and the “healthy” meal is ready. But unfortunately it’s not that simple. Apart from the fact that ready-to-eat salad cannot do without plastic packaging that is harmful to the environment and therefore ultimately unhealthy for people, it is also directly unhealthy for several reasons.

Instead of unhealthy white flour products, it is better to use whole grains

Unhealthy food: White flour usually refers to “Type 405” or “Type 550” wheat flour. It is normal household flour, which is often used for rolls, for example, because of its good baking properties. The number stands for a low degree of grinding and reflects the mineral content. Type 405 is the lowest number and therefore also contains the fewest minerals. The higher the number of a flour type, the healthier the flour.

In addition to the low nutrient content, white flour products have other health disadvantages: they are often high-calorie, high-fat and high-sugar products such as biscuits, croissants, cakes or toast. Similar to white rice, white flour products simply fill you up without supplying your body with important nutrients.

It doesn’t matter whether it’s wheat or spelt: with wholemeal flour, all the components of the grain are retained. Whole grain products therefore contain more minerals, vitamins and fiber and keep you full for longer.

Avoid unhealthy food: muesli instead of breakfast cereals

Unfortunately, chocolate muesli, cornflakes and honey pops are not a good start to the day. Breakfast cereals are highly processed and unhealthy foods because they often contain way too much sugar. They are high in calories, don’t fill you up for long, and are often fortified with artificial minerals and vitamins.

The latter sounds good, but it’s not: In Germany, most people are sufficiently supplied with nutrients. Excessive intake of fortified foods can even have adverse health effects. How about a muesli made from whole grain flakes, fresh seasonal fruit and a few hazelnuts from Germany instead? We have put together the best organic mueslis without palm oil for you – feel free to vote for your favourite.

Chocolate spread is not a healthy breakfast

A slice of white bread with chocolate cream on top. The perfect day begins, the ads lead us to believe. But the sweet cream for breakfast is not a good idea: Half of it consists of sugar, followed by palm oil, followed by hazelnuts and cocoa. This is actually more of a candy than a healthy breakfast.

Fruit juice drinks contain too much sugar

Fruit juice drinks promise an extra portion of vitamins for the immune system. Unfortunately, fruit juice drinks are rarely healthy: They contain a relatively high amount of sugar, which is why you should not drink them as a thirst quencher.

The fruit content in fruit juice drinks is often low. For this, water, sweeteners and vitamins are mixed in (therefore they can no longer be called “juice”). Manufacturers are happy to add vitamins C, E and provitamin A (beta-carotene). But the benefit of such artificial vitamins for our body is also controversial. Organic not-from-concentrate juices are better!

Legumes instead of protein and energy bars

As a (hobby) athlete, you treat yourself to a protein or energy bar every now and then. It gives you strength and promotes muscle growth – you think so. The reality is different: the bars are anything but healthy and natural. They are high in calories, highly processed and require added sugar, flavorings and isolated vitamins and minerals.

For athletes, a healthy and balanced diet makes more sense than energy and protein bars. For example, legumes such as lentils and peas or potatoes and whole grain products contain many valuable proteins. Or simply make energy balls yourself as a healthier alternative to energy bars.

Beware of unhealthy food: avoid cured sausage and meat products

Curing is an ancient preservation method. Meat and sausage products are preserved by treating them with curing salt, a mixture of salt and potassium or sodium nitrites (E249 – E252). The nitrite can form the so-called nitrosamines with amines (proteins). They occur particularly at high temperatures. Nitrosamines have been shown to be carcinogenic in animal experiments.

Today, meat and sausage products only contain small amounts of nitrite. But the consumer centers advise against frequent consumption. If you eat meat, choose organic meat instead. Organic farming associations such as Bioland or Demeter do not use nitrite curing salt.

Unhealthy food: better no light and diet foods

Light and diet products promise to contain less energy, sugar or fat. However, the reduced nutrient is often replaced by another and in the end the calorie content hardly differs from each other. To make light and diet products taste good, manufacturers use flavor enhancers, aromas and sweeteners.

Unprocessed products are better than industrially processed light and diet products. For example, try natural yoghurt with fresh fruit instead of light fruit yoghurt.

Food

Emergency Supplies: You Can Get by with These Foods for 10 Days

Quarantine, power outage or worries about the political situation: Many are considering stocking up on emergency food in case of an emergency. The Ministry of Agriculture has created a corresponding shopping list with recommended foods – we have looked at them.

An emergency supply can feed you for a few days if new groceries can’t be delivered or you can’t leave the house.

However, panic and excessive hamster purchases are not appropriate. Since the first lockdown, we have known that the food supply is working well. According to the Federal Ministry of Food and Agriculture (BMEL), however, it is still advisable to stock up on emergencies, regardless of the threat posed by the corona virus.

Apocalyptic scenarios are not understood as emergencies. A widespread power failure lasting several days can mean that supermarkets can no longer be supplied and the water supply is impaired.

But other unforeseen events such as natural disasters or epidemics can also mean that we suddenly no longer have access to fresh food. For these cases, the Federal Ministry has published a supply table with food that could feed a person for around ten days.

Emergency supplies: shopping list for cereals and potatoes

The list only includes products that do not need to be cooled, as it should also be valid in the event of a power failure. Therefore, frozen foods are not recommended. The ministry assumes a daily calorie intake of 2200 kilocalories per person. In addition to the “normal” table, which contains fish and meat, there is also a vegetarian shopping list. A vegan version does not yet exist.

In the cereals and potatoes category, the Ministry recommends the following foods for an emergency supply per person:

710g wholemeal bread
180g rusks
710g crispbread
280g pasta (raw)
180g rice (raw)
540g oats or other cereal flakes
710g potatoes (raw, without skin)

Emergency supplies: fruit and vegetables

With regard to fruit and vegetables, the ministry recommends using canned goods for the most part. Because they have a long sell-by date. Your shopping list should include:

570g green beans
640g peas/carrots
500g red cabbage
500g sauerkraut
290g of asparagus
290g corn
290g mushrooms
290g pickled cucumbers
290g beetroot
400g cherries
180g pears
180g apricots
250g tangerines
250g pineapple

The quantities always refer to the drained weight. Of course, canned food and well-travelled tropical fruits like pineapples are not exactly sustainable. The BMEL is primarily concerned with the list of shelf life and sufficient calorie intake. In order to improve the ecological balance of these foods, you could boil, pickle or ferment the fruit and vegetables yourself and use them to create a crisis supply.

Some dried fruit, nuts and fresh products are also on the BMEL’s emergency stock list. These are:

360g fresh onions
140g raisins
250g prunes
100g hazelnuts
710g fresh fruit (e.g. apples, bananas, pears, oranges)

Milk, eggs, substitutes, and fats on the shopping list

In the standard table, the Ministry recommends, among other things, canned tuna, sardines in oil, herring, corned beef, bockwurst or veal liver sausage. We think: Even in a temporary crisis situation, such food does not have to be. Tuna is heavily overfished, and canned sausage and meat products usually come from industrial factory farming.

The calories that the products are supposed to provide can also be consumed in other ways – without having to accept animal suffering. These products have been replaced by vegetarian alternatives in the vegetarian emergency stock list. The following foods can be found in this category:

200g tofu
150g vegetarian patties
230g vegetarian sausages
250g vegetarian spread
200g vegetarian salami
265g eggs (weight without shell)
Regarding dairy products, fats and oils, these products are on the list:

2l UHT milk (3.5 percent fat)
500g hard cheese
180g fat spread or butter
180g margarine
150ml cooking oil
To further reduce animal products, you can replace the UHT milk with oat milk or another plant-based drink. Make sure that it is a plant-based milk that does not need to be refrigerated, lasts as long as possible and has around 50 to 60 kilocalories per 100 milliliters.

Beverages and other items in emergency stock

For a 10-day emergency supply you need 20 liters of mineral water. This includes both the recommended drinking quantity of 1.5 liters per day and water for cooking pasta, rice and the like at 500 milliliters per day. For people over the age of 65, it is advisable to have even more water available, as they should drink around two liters of water a day.

In addition to mineral water, the following products are on the list in this category:

140ml lemon juice
180g coffee powder or instant coffee
90 grams of black tea
In addition, there is a table with other foods that are listed without a specific quantity. This includes:

sugar
sweetener
honey
jam
chocolate
iodized salt
ready meals
Dried potato products (e.g. mashed potatoes powder)
flour
cocoa powder
hard cookies
Pretzel Sticks

Create your individual emergency supply

The Ministry points out that this shopping list is only an example and must be adapted to individual needs such as allergies, intolerances and diets. Some foods are definitely not necessary for most people, such as artificial sweeteners or canned asparagus.

If you want to create a completely vegan emergency supply, you can rely more on legumes, which are not yet included in the ministry’s list. Lentils, chickpeas, beans and the like also provide you with important nutrients that keep you full for a long time. You can use both dried and canned products.

You can get dry groceries in bulk shops and thus avoid packaging waste. You can also reduce packaging in large containers and often save money at the same time.

Bangladesh

What are some popular street foods in Bangladesh?

Introduction: Exploring Street Foods in Bangladesh

Bangladesh is a country known for its rich and diverse culinary traditions. The street food culture of Bangladesh is particularly vibrant and popular, with a wide range of delicious and affordable snacks available in almost every corner of the country. From sweet and savory pitha to spicy fuchka, crispy samosas to delicious kababs, the street food scene in Bangladesh has something for everyone.

Pitha: The Quintessential Street Food of Bangladesh

Pitha is a traditional Bangladeshi street food that is popular throughout the country. These small, round cakes are made from rice flour and are typically sweet or savory. Sweet pitha are often filled with coconut or molasses, while savory pitha may be stuffed with vegetables or meat. Pitha is often served with a cup of tea or coffee and is a popular snack for breakfast or afternoon tea.

Fuchka: The Spicy and Tangy Bengali Street Food

Fuchka, also known as panipuri, is a popular street food in Bangladesh that is loved for its spicy and tangy flavors. This snack consists of small, crispy shells filled with a mixture of potato, chickpeas, tamarind sauce, and spices. The shells are then dipped in a spicy and tangy water before being popped into the mouth whole. Fuchka is a favorite among locals and visitors alike and can be found in street food stalls all across the country.

Jhalmuri: The Ultimate Mixture of Flavor and Texture

Jhalmuri is a spicy and crunchy street food that is made from puffed rice, vegetables, peanuts, and spices. This snack is known for its mixture of flavors and textures, with the crispy rice and crunchy vegetables providing the perfect contrast to the spicy and tangy spices. Jhalmuri is a popular snack throughout Bangladesh and is often sold in small paper cones or cups for easy snacking on the go.

Chotpoti: A Delicious and Nutritious Snack

Chotpoti is a nutritious and flavorful street food that is made from boiled chickpeas, tamarind sauce, and a variety of spices. This snack is often served with a slice of boiled egg, chopped onion, and a sprinkle of coriander leaves. Chotpoti is a popular snack for lunch or dinner and is often sold from street food stalls throughout Bangladesh.

Samosas: A Popular Street Food Across South Asia

Samosas are a popular street food across South Asia, and Bangladesh is no exception. These crispy, triangular pastries are usually filled with a mixture of potatoes, peas, and spices, and are often served with a side of chutney. Samosas are a favorite snack among locals and visitors alike and can be found in almost every street food market in Bangladesh.

Kabab: A Meat Lover’s Delight on the Streets of Bangladesh

Kabab is a meat lover’s delight that is found on almost every street corner in Bangladesh. This spicy and flavorful snack is made from marinated meat, usually chicken or beef, that is grilled over open flames. Kabab is often served with a side of naan bread or pita, and a spicy chutney for dipping. This snack is a favorite among meat lovers in Bangladesh and is often served at weddings, parties, and other special occasions.

Conclusion: The Vibrant Street Food Culture of Bangladesh

In conclusion, the street food culture of Bangladesh is rich and diverse, with a wide range of delicious and affordable snacks available throughout the country. From sweet and savory pitha to spicy fuchka, crispy samosas to delicious kababs, Bangladesh has something for every taste and preference. So, the next time you find yourself in Bangladesh, be sure to explore the vibrant and exciting world of street food.

Barbados

What are some popular street foods in Barbados?

Introduction: The vibrant street food scene of Barbados

Barbados is a Caribbean island known for its beautiful beaches, lush vegetation, and vibrant culture. The island is home to a diverse and flavorful cuisine, which includes a variety of street foods that can be found in markets and food stalls throughout the country. These street foods are not only delicious, but they also represent the history and traditions of the Bajan people.

The street food scene in Barbados is a melting pot of cultures and flavors. African, Indian, British, and indigenous Caribbean influences can be seen in the dishes that are served. From fried fish to spicy meat dishes, there is something for everyone to enjoy in Barbados.

Flying fish cutters: A staple of Bajan cuisine

Flying fish cutters are one of the most popular street foods in Barbados. They are made with freshly caught flying fish, which are battered and fried until golden brown. The fish is then sandwiched between two slices of Bajan salt bread, which is soft and fluffy on the inside and crusty on the outside. The sandwich is often topped with lettuce, tomato, and hot pepper sauce for extra flavor.

Cutters are a staple of Bajan cuisine and can be found in food stalls and restaurants all over the island. They are a quick and easy snack that can be eaten on the go, making them perfect for tourists who want to try local food without sitting down for a full meal.

Cou-cou and fish cakes: A hearty and flavorful combo

Cou-cou and fish cakes are a classic Bajan dish that is often served at local restaurants and food stalls. Cou-cou is a cornmeal-based dish that is similar to polenta. It is often served with flying fish, which is cooked in a spicy tomato sauce. The fish cakes are made with salted cod, which is mixed with flour, herbs, and spices and then fried until crispy.

Cou-cou and fish cakes are a hearty and flavorful dish that is perfect for lunch or dinner. The combination of the soft and creamy cou-cou with the crispy fish cakes creates a delicious contrast in textures. This dish is a must-try for anyone visiting Barbados.

Belarus

What are some popular street foods in Belarus?

Introduction: Belarusian Street Foods

Belarus is a landlocked country in Eastern Europe that is rich in culture and history. It is also known for its delicious and diverse street food. Belarusian cuisine is a blend of Slavic and Baltic traditions, and its street food reflects this diversity. From savory stuffed pastries to hearty pork stews, Belarusian street food has something for everyone.

Draniki: Belarusian Potato Pancakes

Draniki, or Belarusian potato pancakes, are a popular street food in Belarus. Made from grated potatoes, onions, and flour, these pancakes are fried until they are crispy on the outside and soft on the inside. They are typically served with sour cream or applesauce and can be enjoyed as a snack or as a main course. Draniki are a staple of Belarusian cuisine and can be found in many street food stalls throughout the country.

Kalyadki: Traditional Belarusian Sausage

Kalyadki is a type of traditional Belarusian sausage that is often sold as a street food. It is made from a mixture of pork, beef, and spices and is typically smoked for added flavor. Kalyadki is often served with mustard or horseradish and can be enjoyed as a snack or as part of a meal. It is a popular street food in Belarus and can be found in many markets and food stalls throughout the country.

Machanka: Hearty Belarusian Pork Stew

Machanka is a hearty pork stew that is a popular street food in Belarus. It is made from pork belly, onions, and flour and is typically served with potatoes and pickles. Machanka is a filling and flavorful dish that is perfect for a cold day. It is a staple of Belarusian cuisine and can be found in many street food stalls and restaurants throughout the country.

Sushki: Crunchy Ring-Shaped Bread Snacks

Sushki are small, crunchy, ring-shaped bread snacks that are a popular street food in Belarus. They are typically made from a mixture of flour, water, and salt and are baked until they are crispy. Sushki are often served with cheese or sour cream and can be enjoyed as a snack or as part of a meal. They are a popular street food in Belarus and can be found in many markets and food stalls throughout the country.

Zrazy: Meat Rolls with a Variety of Fillings

Zrazy are meat rolls that are a popular street food in Belarus. They are typically made from beef or pork and are filled with a variety of ingredients such as mushrooms, onions, and cheese. Zrazy are often pan-fried or baked and are served with potatoes and pickles. They are a filling and flavorful dish that is perfect for a quick meal on the go. Zrazy can be found in many street food stalls and restaurants throughout Belarus.

Pirozhki: Savory Stuffed Pastries

Pirozhki are savory stuffed pastries that are a popular street food in Belarus. They are typically made from dough that is filled with meat, vegetables, or cheese and then baked or fried until they are crispy. Pirozhki are often served with sour cream or ketchup and can be enjoyed as a snack or as part of a meal. They are a staple of Belarusian cuisine and can be found in many street food stalls and bakeries throughout the country.

Haladnik: Delicious Cold Soup with Sour Cream

Haladnik is a cold soup that is a popular street food in Belarus. It is typically made from beets, cucumbers, dill, and sour cream and is served chilled. Haladnik is a refreshing and delicious dish that is perfect for a hot day. It is a staple of Belarusian cuisine and can be found in many street food stalls and restaurants throughout the country.

Belgium

What are some popular street foods in Belgium?

Introduction: Belgian street food culture

Belgium is famous for its chocolate, beer, and fries, but its street food culture is also worth exploring. Like any other country, Belgium has its own unique street food scene, and it’s a great way to experience the country’s local flavors. Belgian street food is a mix of sweet and savory dishes that are perfect for a quick snack or a hearty meal. If you’re visiting Belgium, make sure to try some of these popular street foods.

Frites: the iconic Belgian snack

Belgium’s most famous street food is the humble frites or French fries. Belgian frites are thicker than the traditional French fries and are usually served with mayo, ketchup, or a variety of other sauces. You’ll find friteries or fry shops all over Belgium, and they are a popular snack for locals and tourists alike. Whether you’re walking around the city or sitting in a park, a cone of hot frites is the perfect snack to enjoy.

Waffles: sweet and savory options

Belgium is also famous for its waffles, which come in two types: Brussels and Liege. Brussels waffles are rectangular-shaped and are lighter and crispier, while Liege waffles are round-shaped and are denser and sweeter. Both types of waffles can be served with a variety of toppings, from Nutella and whipped cream to fresh fruit and chocolate sauce. If you’re feeling adventurous, try a savory waffle with bacon, cheese, and eggs.

Mitraillette: a massive sandwich to share

If you’re looking for a hearty meal, try a Mitraillette. It’s a massive sandwich made with a baguette, fries, and a variety of meats, such as hamburger, kebab, or sausage. The name “mitraillette” means machine gun in French, and it’s an apt name for this substantial sandwich. It’s perfect for sharing with friends or family, and it’s a popular street food in Belgium.

Speculoos: a unique Belgian cookie snack

Belgium is also famous for its Speculoos cookies, which are made with a blend of cinnamon, ginger, and other spices. Speculoos cookies are often served with coffee or tea as a sweet snack, but they can also be enjoyed as a spread or a filling for pastries. If you’re in Belgium, make sure to try Speculoos spread on toast or pancakes.

Goffre: a Brussels specialty

Goffre is a Brussels specialty that’s similar to a waffle but has a different shape and texture. Goffres are made with a special iron that gives them a distinctive diamond pattern. They’re crispy on the outside and soft on the inside, and they’re usually served plain or with powdered sugar. Goffres are a must-try street food in Brussels.

Boulettes: Belgian meatballs with a twist

Belgium’s version of meatballs is called boulettes, and they’re usually made with a mixture of beef and pork. Boulettes are often served with a rich tomato sauce and are a popular street food in Belgium. Some variations of boulettes also include herbs and spices, such as thyme and nutmeg.

Carbonnade flamande: a hearty stew to warm you up

Carbonnade flamande is a hearty beef stew that’s popular in Belgium, especially during the winter months. The stew is made with beef, onions, beer, and a variety of spices, and it’s cooked slowly until the meat is tender. Carbonnade flamande is usually served with frites or bread, and it’s a perfect meal to warm you up on a cold day.

In conclusion, Belgium’s street food scene is a mix of sweet and savory dishes that are perfect for any taste buds. From the iconic frites and waffles to the hearty Mitraillette and Carbonnade flamande, there’s something for everyone to enjoy. So, the next time you’re in Belgium, make sure to try some of these delicious street food options.

Belize

What are some popular street foods in Belize?

Introduction: Belizean Culinary Culture

Belize, a small country in Central America, is home to a rich culinary culture that has been shaped by the influences of various cultures, including Mayan, Spanish, African, and Caribbean. Belizean cuisine is a blend of flavors, spices, and cooking techniques that create a unique gastronomic experience for both locals and tourists. One of the most exciting ways to explore Belizean food culture is by trying the street food, which is a vibrant and delicious part of the country’s culinary heritage.

What is Street Food in Belize?

Street food in Belize refers to the various types of food that are sold by vendors in the streets or at open-air markets. These foods are usually quick and easy to prepare and are eaten on the go. Belizean street food is known for its bold flavors, unique spices, and fresh ingredients. It is also an affordable option for those who want to experience the local food culture without breaking the bank.

The Famous Belizean Tacos

Belizean tacos are a must-try street food for anyone visiting the country. These tacos are made with soft corn tortillas filled with your choice of meat, such as chicken, pork, beef, or fish, and topped with fresh cabbage, onions, cilantro, and a variety of sauces. The most popular sauce is the habanero pepper sauce, which adds a spicy kick to the tacos. Belizean tacos can be found at almost every street corner, and they are a great snack or meal any time of the day.

The Delicious Salbutes

Salbutes are another popular street food in Belize that are similar to tacos but with a different twist. These small, crispy, fried tortillas are topped with shredded chicken, lettuce, tomatoes, onions, and cheese. They are usually garnished with lime and habanero pepper sauce, giving them a tangy and spicy flavor. Salbutes are a great snack to try while exploring the streets of Belize.

Garnaches: A Belizean Staple

Garnaches are a Belizean staple street food that can be found at almost every food stand in the country. These small, round tortillas are topped with refried beans, grated cheese, and pickled onions. They are then drizzled with a tomato sauce and served with a side of habanero pepper sauce. Garnaches are a simple yet satisfying snack that is perfect for a quick bite on the go.

Panades: The Ultimate Street Food

Panades are a Belizean street food that is similar to empanadas. These deep-fried dough pockets are filled with a variety of savory fillings, such as beans, chicken, or fish. They are usually served with a side of pickled onions and habanero pepper sauce. Panades are a delicious and filling snack that is perfect for a quick lunch or a midday snack.

Fry Jacks: A Belizean Breakfast Favorite

Fry jacks are a popular breakfast street food in Belize. These deep-fried dough pockets are served hot and crispy and can be filled with a variety of sweet or savory fillings. Some popular fillings include refried beans, cheese, eggs, and bacon. Fry jacks are a delicious and filling way to start your day in Belize.

Ending Note: Explore the Best of Belizean Street Food

Belizean street food is a great way to experience the country’s culinary culture. From tacos to panades, there is a wide variety of options to choose from. So, the next time you are in Belize, make sure to explore the streets and try some of the delicious and unique street foods that the country has to offer. You won’t be disappointed!