from - FoodNerdy Recipes Management System

We believe there are two things that drive us in life: First, the never-ending quest for perfection. Second: coffee. But what if you try to combine these two things? Imagine that you should make the perfect coffee – and not with a fully automatic coffee machine, which supposedly knows and can do everything better, but with a French press. Real craftsmanship, precision, weighing the coffee powder to the exact gram… does the thought of it already bring the first beads of sweat to your forehead? It doesn’t have to be – perfection is in the nature of French Press coffee, so it’s easier to achieve than you think.

Regardless of whether you want to use a French press in the office or prefer to devote yourself to the fine art of brewing coffee at home: Buying a French press is always a great idea. Why? Because you get maximum output (great coffee) with minimal effort (few accessories). The customization of taste. is the great strength of the French Press coffee maker. Of course, the basics include the French press as well as a coffee grinder, a scale, a kettle and the coffee beans of your choice. Real experts are also equipped with a water thermometer.

Coffee for the French Press: Which one is the right one?

To the frequently asked question of which coffee is best suited for the French Press, everyone has to answer with their own taste. For many coffee lovers, the French Press is an opportunity to try out particularly exotic types of coffee, others rely on coffee from the local small roaster and still others are guided by recommendations from their fellow human beings.

Much more important than the choice of coffee type, however, is the quality, i.e. the condition of the coffee when it is associated with the French Press. Here, the freshly ground coffee is a must for connoisseurs in order to be able to fully enjoy the desired aromas.

Making the coffee from the Frech Press

Fortunately, you don’t have to exhaust yourself to grind the perfect French Press coffee with the hand grinder – a coarse grind, similar to sea salt, is sufficient. Ideally, your coffee grinder should have a disc or conical grinder. This creates an even grinding result, which in turn makes the expected taste of the coffee from the French Press more predictable.

On to the next step: Rinse the French Press coffee pot with hot water beforehand and fill it with 60 to 70 grams of the black gold that you have just ground for each liter of water used. And now it gets exciting: The water that has been boiled in the meantime must now have a temperature of exactly 96°C before it is quickly poured onto the coffee – keyword water thermometer. And if you’re already handling measuring instruments, you can start the stopwatch right away, because after four minutes it’s time to stir. Immediately afterwards, begin to push the plunger of the French Press down in one smooth motion. Patience is truly a virtue here, otherwise if you press too fast and too hard, the coffee will end up everywhere except on the bottom of the French press.

What comes out now is the ready-to-drink, incomparable, aromatic, PERFECT coffee from the French Press – assuming you don’t leave it in the French Press. Then there is a great danger that the coffee will continue to brew and become bitter. Hence our tip: Only brew as much coffee as you want to drink, or transfer the coffee to another container. Coffee specialties from the French Press require a few extra steps, which you can certainly do with ease.

Coffee from the French Press compared to the fully automatic coffee machine

Fully automatic coffee machines adjust the brewing temperatures, proportions and degree of grinding of the beans to the desired drink, thus ensuring optimal coffee enjoyment. In comparison, French press preparation is a process that requires a little more attention. Espresso, latte macchiato, cappuccino, flat white, or café crèma – you can have your personal favorite coffee in no time at the touch of a button. Grinding with the French Press coffee grinder can be a bit more time-consuming.

The French Press coffee maker can be used flexibly, is mobile and light. In its basic form, the coffee machine is already equipped with all the technical requirements for coffee production and, depending on the model, has different additional functions such as the simultaneous preparation of several drinks or the energy-saving mode. However, this also requires a permanent, fixed place.

What basically happens after every cup of coffee is cleaning – there is no difference between the fully automatic coffee machine and the French Press coffee maker. However, when it comes to cleaning, the French Press coffee maker has to be cleaned thoroughly by hand. In most cases, the fully automatic coffee machine takes over the cleaning of its used components fully or semi-automatically. Some parts of the coffee machine have to be dismantled and cleaned by hand, but the self-cleaning functions require special cleaning agents that have to be bought and refilled at regular intervals. Thus, compared to the French Press coffee maker, the fully automatic coffee machine does not necessarily require more cleaning, but at least it involves additional costs for the cleaning agents.

Food

The Comeback of Coffee From the Filter Coffee Machine

The delicious hot drink from the filter coffee machine is more in demand than ever. The coffee from the filter coffee machine is celebrating its comeback. In America it was discovered in coffee houses around 2015 and consciously perfected in its preparation. This new trend is slowly conquering Europe. Countless internet blogs report on the “pour over”.

The coffee is brewed in the French press or with a hand filter

If you want to prepare a pour over at home, you should traditionally use a hand filter. Neither filter coffee machines nor coffee from the French press are used in the trendy cafés. The barista builds on his craft. These hand filters are either ceramic, porcelain or plastic. The preparation takes a few minutes because the coffee can brew better and its aroma unfolds better. Put the ground coffee in the filter bag that is placed in the hand filter and keep pouring the heated water on it until the coffee has run through. If you don’t have a hand filter to hand, you can also use the filter coffee machine, as was customary in the past. You can achieve even better results than with the filter coffee machine when preparing coffee with the French press. The coffee is just as fresh and aromatic with the French press because little bitter substances get into the hot drink with both methods of preparation.

The advantages compared to the preparation in the filter coffee machine

In the French press, the coffee can steep for minutes, just like in the hand filter, and the coffee tastes highly aromatic. The preparation of coffee in the French press has been one of the most popular preparation methods for many decades. It is fast, uncomplicated and does not require a paper filter. The taste is significantly better than when using the filter coffee machine because the water is even hotter when brewing and the coffee powder is in the water longer. This allows the aroma to unfold even better when preparing coffee with the French press than in the filter coffee machine. The preparation with the hand filter takes a little longer than with the filter coffee machine and by pouring more water manually, you can also extend the procedure in time, which also has a very good effect on the taste. The longer the coffee is allowed to steep, the better the taste. Incidentally, this is also shown by the preparation of coffee in the French press.

The degree of grinding of the coffee powder affects the taste

Whether you prepare the coffee with the French press, the filter coffee machine or the hand filter, you will still notice big differences in taste. The preparation stands and falls with the quality of your coffee filter. You will achieve a really good taste if the coffee is ground as evenly as possible. This allows the flavors to spread evenly. If you grind the beans yourself, you should not set the finest grind, but a medium-fine grind. This is how you always succeed in making a delicious coffee.

Really good coffee is brewed, never boiled

If you prepare the coffee with the French press or the hand filter, you should make sure not to use boiling water. Ideally, the water has a temperature between 90 and 96 degrees. If you use the filter coffee machine, you don’t have to worry about the right temperature. The machine does that for you. If you brew the coffee with the French press or the hand filter and the water is not boiling, only a few bitter substances are transported into the hot drink. The taste is then mild and aromatic. However, the water should not be too cold, otherwise the aroma will be neglected.

Food

Turkish Mocha or Espresso From the Machine?

Coffee drinkers can passionately argue about what tastes better and wakes you up. Some swear that Turkish Mocha is the strongest coffee drink, while others are convinced that espresso is the most caffeinated coffee drink. And again and again there are ambiguities as to what actually is the difference between these two coffee drinks.

The subtle difference between espresso and Turkish mocha

The difference between mocha and espresso is the composition of the coffee used and the way the coffee beans are roasted. Turkish mocha, also called Turkish, is very different from espresso from the machine or from the espresso maker. The composition of Turkish is completely different and the roasting of the coffee beans varies in intensity. If you want to prepare espresso with the machine or with the espresso maker, you should know that espresso can be a mixture of different types of coffee that are subjected to a specific roasting process. Due to the intensive roasting, the espresso has less caffeine than most coffee drinkers think. A proportion of Robusta creates the famous crema. You can also prepare espresso in mocha pots instead of in the espresso machine or the espresso maker. Then the powder must not be ground too finely, otherwise the water will draw through the powder too slowly and the taste will be too bitter. Mocha describes the coffee from Yemen and Ethiopia. The name Mokka goes back to the Yemeni city “Al Mukah”. The city on the Red Sea used to be a major coffee port. The coffee beans for the Turkish coffee are roasted even more vigorously and ground to a fine powder. The popular hot drink is traditionally prepared from the dust-fine powder. Turkish mocha is full-bodied, bold, black and has a subtle acidity.

The preparation of mocha is very different from the preparation of espresso with the espresso maker

Turkish mocha is made in the oldest way of making coffee. This type of preparation existed before the espresso machine or the espresso maker existed. Turkish coffee is poured into special long-handled copper or brass pots. These pitchers are called ibrik. You need two teaspoons of coffee powder and one to one and a half teaspoons of sugar for a cup of mocha. Mocha is prepared by adding ground coffee and sugar to the pot and pouring hot water over it. Then stir until the sugar dissolves. When the coffee boils for the first time, foam forms. Then the jug is removed from the stove and the foam is poured into each cup. The coffee has to boil up again and is then poured into the cups. Depending on the region in which the mocha is made, it is also refined with different spices such as cardamom, cinnamon or cloves. The mocha is ready, which is then served in small, flat cups. With espresso, on the other hand, 25 ml of water is brewed under high pressure in the espresso maker or in the espresso machine. The espresso is then drunk pure from very small cups. Some add some sugar to neutralize the acidic taste.

Mocha is stronger than espresso

The assumption that espresso, which is prepared in the espresso machine or the espresso maker, is the strongest coffee, is widespread and wrong. When preparing filter coffee, the water flows slowly through the filter and the coffee powder has plenty of time to release caffeine. It doesn’t have this time when preparing with the espresso maker or with the espresso machine. Both in the espresso maker and in the espresso machine, the water runs very quickly through the punched espresso powder. Therefore, filter coffee contains more caffeine than espresso. The coffee powder releases more caffeine in the filter coffee machine. A cup of espresso (25ml) contains about 33mg of caffeine, while a cup of filter coffee (150ml) contains about 82mg of caffeine. The mocha is by far the strongest as one cup (50ml) can have up to 130mg of caffeine.

Food

Aguadas – Coffee From the Mountains of Colombia

Aguadas – a name that means something to very few. But the community in the Colombian department of Caldas should definitely be on the to-do list of coffee lovers on a tour of the country! Because here we go to the proverbial root of delicious Colombian coffee. A few kilometers north of Manizales, Aguadas’ beautiful landscape welcomes you with impressive escarpments where bananas and sugar cane are grown in addition to coffee. Aguadas in Caldas is part of Colombia’s network of heritage villages, where visitors can experience the country’s coffee culture up close.

Colombia – the ideal coffee country

Colombia is without a doubt one of the coffee countries par excellence. The popular plants did not reach the northern part of South America until the beginning of the 19th century. The climatic conditions in Colombia quickly proved to be ideal for coffee cultivation: average temperatures between 24°C and 26°C allow the coffee plants to thrive in this tropical region.

The Arabica variety grown here is characterized by a full, balanced and smooth taste, and Colombia now holds a solid third place among the coffee-growing countries in the world.

The main growing region in Colombia for coffee is the so-called “coffee triangle” with the departments of Risaralda, Quindio and Caldas. Here the sensitive coffee trees find the best growing conditions at altitudes between 1,000 and 2,000 meters and in Aguadas too the mountain slopes are covered by the plants and form the livelihood of the inhabitants of this region. Between the mountains and steep slopes, Aguadas offers perfect conditions for the Arabica coffee variety, which is sold all over the world.

Back to the roots – coffee culture from Aguadas

Aguadas is one of the 17 municipalities of Caldas that are part of Colombia’s Coffee Cultural Landscape. As early as 2011, this region was declared a World Heritage Site by UNESCO because it is an exceptional example of a sustainable and productive cultural landscape, unique and representative of Colombia’s tradition.

The coffee culture landscape of Colombia is considered a strong symbol for the cultivation areas worldwide and, according to UNESCO, reflects a hundred-year-old tradition of coffee cultivation in the high forest. And rightly so: Today, visitors to Aguadas can get to know the Colombian coffee culture up close. At one of the typical haciendas in the mountains, guests are introduced to coffee cultivation and the laborious and traditional manual bean harvest and shown how the fresh coffee beans are threshed and then roasted.

And if you are already tormented by the longing for delicious coffee, rest assured: cooking and tasting our favorite coffee drink is also an integral part of the tour on some farms in the region.

Food

A Legend Begins: Coffee from Ethiopia

The passion for coffee has its beginnings in Ethiopia in the 9th century. The legend surrounding the most coveted bean in the world began in what is now the Ethiopian region of Kaffa: according to the tale, the goatherd Kaldi observed that after eating some red fruits from a special plant, some of his goats became extraordinarily awake and active and jumped around at night. Meanwhile, the rest of the herd, who hadn’t eaten any of the red fruits, were fast asleep. When the shepherd tried some of the fruit after a few observations, he discovered the stimulating effect himself.

According to legend, he told the monks of a nearby monastery about it, who experimented with the fruit and used it to prepare an infusion. And the effect also took its course with the monks: After enjoying the brew, they were able to pursue their pious activities even at a late hour.

The tales differ as to whether the goatherds or the monks became aware of the delicious roasted aroma through contact with fire and began to only use roasted fruits. Either way, this legend is the cornerstone of our coffee culture today, and the custom of processing and consuming the fruit of the coffee plant quickly spread and enjoyed great popularity. The tradition of cultivating high-quality Ethiopian coffee is still an integral part of everyday life in the landlocked African country. Around 12 million people in Ethiopia earn their living by growing coffee.

Origin of Yirgacheffe coffee

Probably the most famous and popular Ethiopian coffee is the Yirgacheffe coffee, which was named after its growing region in the south of the country. This is planted by many small farmers whose coffee gardens are usually smaller than one hectare. This individual cultivation technique has the advantage that each individual coffee plant is lovingly cared for, cared for and processed.

At an altitude of between 2,000 and 2,200 meters, the coffee cherries gradually ripen in the cool mountain climate and nutrient-rich soil, which allows them to develop their diverse aromas and fruity-spicy flavors. Due to the excellent environmental conditions in this region and the constant improvements in quality, this exceptional coffee is enjoying ever-growing demand.

The Yirgacheffe enchants coffee lovers with a very fresh, flowery and fruity taste. The typical Yirgacheffe flavor and the incomparable taste of citrus are unmistakable trademarks of this coffee. The fruity aroma is reminiscent of flowers and berries. The experience is rounded off by a long-lasting, caramel-like aftertaste. The Yirgacheffe is also a popular part of the coffee ceremony in Ethiopia, a tradition that is still part of social and cultural life today.

Our tips for the perfect Ethiopian coffee

How do you prepare the exceptional Yirgacheffe coffee? There are many different ways to tease out the strong, voluminous and aromatic taste of Yirgacheffe. The preparation in the French Press or the coffee filter ideally brings out all the fine nuances and the pleasant acidity of this special coffee.

The Yirgacheffe is perfect for a delicious espresso or as a tasty basis for milk specialties. With this unique coffee from Ethiopia you will certainly experience very special moments of pleasure!

Food

Top-class Coffee Comes from Puerto Rico

Coffee has been grown in Puerto Rico since the mid-18th century. The coffee, which is very low in acid and mild and has a full body, is one of the best coffees in the world. Puerto Rico is one of the world’s smallest coffee-growing countries. The Free State is a US territory, which is funded with subsidies from the United States.

Why is the coffee from Puerto Rico one of the top coffees?

The coffee obtained from Puerto Rico benefits from ideal growing conditions. The climate is mild and humid and the nights are pleasantly cool. This favors slower plant growth, which leads to well-developed aromas. In addition, the soil is very fertile due to the mixed cultivation and other trees and plants provide shade for the coffee bushes.

In order to get the best coffee in the world, the motto “quality over quantity” applies in Puerto Rico. This does not only apply to coffee cultivation. Other products such as sugar are also of high quality. A significant part that contributes to this quality is the manual harvesting and drying in the sun. And in general, the protection of the environment is very important in order to maintain the high product quality and to protect agriculture. Does that make it the best coffee for your fully automatic coffee machine?

Why is only Arabica coffee grown in Puerto Rico?

Only Arabica coffee is available in Puerto Rico, as the law prohibits the cultivation of Robusta beans. The reason: The high coffee quality of the best coffee in the world should not be jeopardized by mixing it with the Robusta plants. However, the 30-year ban is set to be lifted in 2018.

Like other growing regions, Puerto Rico and coffee are also affected by constant climate change. The rising temperatures are making it increasingly difficult to grow Arabica beans as the plants are very sensitive. Robusta plants, on the other hand, do not mind the higher temperatures. But what happens to the best coffee in the world? It will probably only become clear in a few years when Robusta cultivation has become established.

Is Puerto Rico coffee the best coffee for my fully automatic coffee machine?

Of course, we don’t know whether you like the coffee. But we do know that Yauco Selecto is one of the best coffees from Puerto Rico. It is only grown on three haciendas. Its special feature: the beans are only peeled once the order has been received. That’s how long they stay in their pods, which is supposed to protect them from losing freshness.

However, since the crop yield is very small and Puerto Ricans like to drink coffee themselves, the coffee is very popular, expensive and not so easily available. Nevertheless, you can fill your coffee machine with the best coffee and enjoy aromatic delights.

Food

Tips for Using Up Leftovers From Christmas Dinner

Leftovers from Christmas dinner are definitely too good to throw in the bin. We’ll tell you how you can use them instead to make them delicious.

For most who celebrate Christmas, extensive feasting is part of it. Especially with guests, it is not always easy to estimate how extensive the Christmas menu must be. There is often leftover food that you don’t have to throw away. Use these tips to use up leftovers from Christmas dinner.

Processing dumplings: this is how it works

Dumplings are a real winter classic and the leftovers are easy to use up after Christmas dinner. The easiest way to do this is to fry them. Cut them into slices and fry them on both sides in a little hot oil. Fried potato dumplings taste both savory with salt and pepper and sweet with sugar and cinnamon. The savory variant goes well with various types of salad, for example. But the fried dumplings also taste great with cranberries.

Alternatively, you can also cut the dumplings into slices and fry them together with onions and vegetables. With spices such as paprika powder and herbs such as parsley or chives, you get a delicious dumpling pan.

By the way: When you prepare the dumplings, you can use some older bread to fill them.

Use leftovers from Christmas dinner: kale

Kale is also often on the Christmas menu. You can process the leftovers of the winter vegetables into stuffed puff pastry or kale baguette, among other things.

You can also freeze processed kale without any problems. It is best to freeze the vegetables in portions. You can defrost it as needed and eat it with pasta or potatoes, for example.

For filled puff pastry you need:

1 clove of garlic
Kale
seasoning yeast flakes
Salt
pepper
Puff pastry (tip: make your own puff pastry)
And this is how easy it works:

Peel the garlic clove and cut it into cubes.
Toss the kale with the garlic, seasoning yeast flakes, salt and pepper.
Roll out the puff pastry and spread the kale evenly over it.
Now roll it all up. Prepare the baking tray by lining it with baking paper or a substitute for baking paper.
Place the puff pastry on the baking sheet. If you bake the whole roll, you will have a kale strudel later. If you cut the roll into one to two centimeter thick slices before baking, you will get individual kale snails. Before baking, make sure that the snails are lying individually on the baking sheet.
Set the oven to 180 degrees Celsius top/bottom heat. The puff pastry is ready as soon as it smells fragrant and turns brown.
Tip: You can vary the kale filling with different spices and other ingredients, for example with paprika powder, nuts, olive oil or fried onions.

Kale baguettes made from leftover Christmas dinner

You can also use up the leftovers from your Christmas dinner with baguette. For these kale baguettes you will need:

1 onion
smoked tofu
vegetable oil
Kale
Mustard
Baguette (tip: bake a baguette)
optional: salt and pepper
How to prepare the baguette:

Peel the onion. Dice the onion and the smoked tofu.
Heat some oil in a pan and sauté the onions and smoked tofu for a few minutes.
Add the kale and mustard to the pan and mix together. If necessary, you can season the kale with salt and pepper.
Allow to simmer for about 5 minutes, stirring occasionally.
Meanwhile, slice the baguette.
Spread the kale evenly over the baguette slices.
Finally, put the whole thing in the oven at 180 degrees Celsius for about ten minutes.
The baguettes are good as a starter or snack.

Leftovers from Christmas dinner: red cabbage

You can also easily freeze ready-made red cabbage. Put the red cabbage in portions in screw-top jars and store them in the freezer. You can defrost and heat the red cabbage at any time as an accompaniment to mashed potatoes or gnocchi, for example.

You can also use red cabbage to make strudel or puff pastry pockets:

Mix the herb with any other ingredients you have around the house.
For example, fried onions, chili, walnuts, garlic and curry powder or raisins are suitable.
Then fill the puff pastry with the red cabbage mixture and bake until it has a nice golden brown colour.

Another way to use up red cabbage leftovers from Christmas dinner is in a red cabbage pan. For this you need:

1 onion
Potatoes (pre-cooked, alternatively: leftover dumplings)
mushrooms
vegetable oil
Red cabbage
Caraway seeds
paprika powder
Salt
pepper
How to prepare:

Peel the onion and cut it into cubes.
Cut the potatoes or dumplings into cubes.
Clean the mushrooms and cut them into slices.
Heat the vegetable oil in a large pan.
Sauté the onions in the hot oil for 2-3 minutes.
Add the diced potatoes and mushrooms and sauté for about 10 minutes, stirring regularly.
Now add the red cabbage. Mix the ingredients together and season with the spices, salt and pepper. After another three to five minutes you can serve the red cabbage pan.

Use leftovers from Christmas dinner: More tips

If you had meat for Christmas, you can cut the leftovers into strips and fry them together with vegetables or fried potatoes. The same goes for vegan alternatives, of course.
If you have an excessive amount of leftover fruit, toss it in the blender and make a breakfast smoothie out of it.
Melt down leftover chocolate from Christmas dinner and use it as a frosting for cakes or cookies. With hot milk or a plant drink of your choice, it becomes hot chocolate.
Slightly older speculoos are good for making speculoos tiramisu.
Refill the leftover food as soon as possible and put it in the fridge. So you have a higher chance that nothing spoils.
If you still have sealed groceries that you no longer need, give them away. Apps like UXA can help you with this.

Food

Carotenoids: This is How You Get Them, Not Just From Carrots

Carotenoids are natural pigments that give carrots their orange color. They are also essential nutrients. Here you can find out what they can do and where you can find carotenoids.

Carotenoids and Vitamin A

Carotenoids are a whole group of phytochemicals. According to the medical portal DocCheck, over 1,000 different carotenoids are known in the plant world. The plant substance is fat-soluble pigments that color plants from yellow to red. The color of fruit or vegetables gives you an indication that they might contain carotenoids. Yellow, orange or red fruits and vegetables are usually rich in carotenoids.

But there are exceptions. Carotenoids can also be found in green leafy vegetables. Here the green leaf pigment covers the reddish carotenoids.

Of the numerous carotenoids in the plant kingdom, six are vital for the human organism:

alpha and beta carotene
lycopene
lutein
cryptoxanthine
zeaxanthin

Carotenoids – here they are contained everywhere

Of the carotenoids, beta-carotene is the most common in our food. The German Society for Nutrition (DGE) explains that the body can process beta-carotene most easily.

You can find beta-carotene in a variety of different vegetables and fruits. According to the DGE, the following foods are good sources of the plant substance:

Vegetables: carrots, sweet potatoes or squash.
Fruit: apricots, honeydew melon, but also persimmons or persimmons.
Leafy greens: kale, spinach, or lamb’s lettuce.
These vegetables also contain essential carotenoids:

Tomatoes: they mainly contain lycpoin.
Paprika or chili: here the carotenoid capsanthin not only provides the color but also the spiciness. You can use the hot chilies in a peach chutney with tomatoes, for example.
Maize or einkorn: Maize and the ancient grain einkorn contain zeaxanthin. You can make a protein-rich snack yourself from roasted corn.
With these recipe ideas you bring the healthy carotenoids to the table:

Stuffed Pumpkin: A recipe with spinach and feta
Kale: vegetarian recipe ideas to cook at home
Tomato and polenta casserole: A simple recipe
Paprika vegetable recipe: This is how you prepare it deliciously
Oil or fat is an important ingredient when preparing meals containing carotenoids. Carotenoid is a fat-soluble plant compound. The fats make it easier for the body to absorb the substances. According to the DGE, 2.4 to five grams of fat per meal are sufficient. Fry the vegetables with a little oil or serve creamy quark with the fruit salad. The vegan solution is to add some linseed oil to the dressing.

The carotenoids are essential nutrients

Carotenoids are an essential nutrient for humans. The body needs the plant substances, among other things as a precursor for the vital vitamin A (retinol). The medicine portal Netdoktor explains that vitamin A is important for healthy bones, teeth and eyes. It is further involved in the structure of the skin and plays a role in the development of the fetus during pregnancy.

To ensure an adequate supply of the important vitamin A, the human body has two options:

Carotenoids from plant food – They are a precursor, also called provitamin A. The body then uses it to build vitamin A itself.
Get vitamin A from foods of animal origin. The organism of animals also builds vitamin A from carotenoids in vegetable feed. That is why ready-made vitamin A is already contained in cheese, milk or meat products, for example.

Carotenoids are much more than just a precursor to vitamin A. They themselves are also involved in important functions in the body:

One study found that the retina of the eye contains carotenoids such as lutein and zeaxanthin. Beta-carotene is also necessary for vision.
Carotenoids strengthen the immune system and act as antioxidants. They help keep body cells intact. This is what DocCheck calls beta-carotene or lycopene in connection with cancer prevention. Studies indicate, for example, that lycopene could reduce the risk of prostate cancer.
Carotenoids are part of the human pigment melanin and are therefore involved in the formation of the color of skin, hair and eyes. The pigmentation acts as a natural protection against UV rays.

Carotenoids in a vegan diet

The body can usually cover its vitamin A requirements well with the carotenoids from plant-based food. The DGE explains that there are no thanks for a vegan diet and healthy fat digestion.

But there are exceptions: If fat digestion is disturbed or you have problems with the pancreas, you should seek medical advice to be on the safe side. This also applies if you have an increased need for nutrients, for example if you are pregnant or breastfeeding.

Oversupply and undersupply of carotenoids

Don’t worry about oversupply. The DGE explains that too much carotenoid from natural sources is hardly possible. In addition, no health risks were found when carotenoids were ingested through vegetables and fruit. For this reason there is no limiting value.

On the other hand, there is a maximum amount for beta-carotene as a coloring agent (E 160a). It can be added to foods such as fruit juices, butter, margarine or cheese. The European Food Safety Agency (EFSA) has set a minimum amount per day for this. The tolerable amount is six to 15 milligrams a day.

The DGE also points out that improper intake of high-dose vitamin A or beta-carotene in food supplements can cause long-term vitamin A intoxication (poisoning) with liver damage.

Vitamin A deficiency is extremely rare. According to the DGE, a deficiency in our latitudes can usually only be caused by illness. For example, in the case of chronic intestinal diseases or severe burns, the body has an increased need for vitamin A. Symptoms that can indicate a deficiency are very dry skin and mucous membranes as well as loss of appetite or night blindness.

Food

Donuts From the Oven: How to Make Donuts Without a Deep Fryer

Traditionally, Europeans are fried in fat. We’ll show you how you can easily bake donuts in the oven without a deep fryer.

In keeping with carnival, it’s time again for a very specific pastry. In any case, what is meant is a yeast pastry fried in fat, sprinkled with sugar and filled with jam. You can also fill Berliners with vegan chocolate cream, nougat spread or vanilla pudding just as well.

The traditional preparation in fat can be a bit impractical at home. Especially if you don’t fry something that often, because then you have to dispose of a lot of frying oil. There is also a fairly stubborn odor when frying.

If you still want to make donuts yourself, you can bake the donuts in the oven. They are less greasy and therefore a bit healthier. When buying the ingredients, it is best to pay attention to organic quality. You may also find regional offers from your area. Especially with animal ingredients such as eggs, pay attention to good seals, such as the Demeter or Bioland seal, which also supports the rearing of male chicks.

Donuts from the oven

Ingredients:

150 ml plant-based milk
350 grams of flour
5 tablespoons sugar 0.5 cubes of yeast 1 egg salt
3 tablespoons soft margarine/butter
4 tbsp jam/filling of your choice some (powdered) sugar

Directions:

Warm the milk slightly. It should be lukewarm. Yeast does not tolerate high temperatures.
Put the flour in a bowl and make a well in it.
In a second small bowl, mix the milk with the sugar and crumble in the yeast. Mix everything until the yeast has dissolved. Pour the mixture into the flour trough and dust some flour on top. Leave the mixture in a warm place for 15 minutes.
Stir in the egg and a pinch of salt. Add 2 tablespoons of the margarine/butter. Knead everything thoroughly for about 5-10 minutes to form a dough.

Form 8 balls of the same size from the dough and place them on a baking tray lined with baking paper.
Cover the dough balls with a clean towel and let them rise in a warm place for 45 minutes.
Bake the donuts for about 15-30 minutes at 160 degrees.
Fill the jam or another filling of your choice into a piping bag with a small nozzle and fill the donuts with it. Tip: make your own piping bag: simple instructions
Melt the remaining margarine/butter and brush the donuts with it. Sprinkle with sugar and/or powdered sugar.

Food

Tofu From the Air Fryer: Crispy, Delicious and Fat-free

With the hot air fryer you can prepare tofu particularly crispy and low in fat. We’ll show you a simple, delicious basic recipe for crispy tofu from the Airfryer.

Tofu tastes best when fried crispy or fried in plenty of oil. But even without oil, your tofu will be crispy if you prepare it in the air fryer.

It is important that you use tofu that is as firm as possible and that you press it out before baking. You can do this with a tofu press or a heavy pan. Soft tofu with a high water content does not become crisp in the Airfryer either. Whether you use firm natural or smoked tofu is up to you. The result is spicier and tastier with smoked tofu.

Tofu from the air fryer: the basic recipe

Buy the tofu and the other ingredients in organic quality if possible. This is how you support organic farming that doesn’t use chemical-synthetic pesticides that could end up in your food and the environment. Recommended organic seals are, for example, Demeter, Naturland and Bioland. With tofu, you should also pay attention to the country of origin, because soybeans for tofu are also available from German or Austrian cultivation and are therefore more climate-friendly than soybeans, which have been transported a long time.

Note: You can also prepare the recipe without fat, but you will get the best result with a small amount of oil.

Ingredients:

400 g firm tofu
2 tablespoons soy sauce or tamari
1 tablespoon vegetable oil (optional)
1 teaspoon garlic powder (or fresh garlic)
1 tsp paprika powder
1 tsp onion powder (optional)
0.5 tsp chilli powder (optional)
Salt
pepper
1 tablespoon starch

Directions:

First, you need to squeeze the tofu for at least 15 to 30 minutes. This can be done using a tofu press or a heavy cast iron skillet that you place on top of the tofu. Wrap the tofu in a clean kitchen towel beforehand to absorb the excess liquid.
Cut the tofu into bite-sized cubes and add soy sauce or tamari (a gluten-free soy sauce) as well as the vegetable oil (optional).

Mix in the spices. We use garlic, paprika, onion and chili powder, as well as salt and pepper. Mix well with the tofu. Then add the starch and mix thoroughly. Optionally, you can add more spices.
Preheat the Airfryer to 190 degrees Celsius and distribute the tofu evenly in one layer in the cooking basket. Make sure that no pieces of tofu are on top of each other. You may need to bake the tofu in two batches.
Bake the tofu for about 10 to 15 minutes until crispy. Shake the tofu once during the baking time so that all the pieces are evenly browned.

Crispy tofu from the Airfryer: tips for cooking

You can serve the tofu as a meat substitute with side dishes such as rice, vegetables or potato wedges (e.g. also from the hot air fryer) or as a soup ingredient or in flatbread. The crispy tofu also tastes very good with fresh salad and vegan dips.

Cooking tips:

Freeze the tofu beforehand: For an extra crispy result, you can freeze the tofu beforehand and let it thaw and pat dry before further processing. When thawing, the tofu loses water and becomes particularly crispy.
Use fresh garlic: You can also replace the garlic powder with freshly pressed garlic. This makes the aroma even more intense.
Add more spices: You can modify the basic recipe as you like and add more spices. Variants with cumin, dried Italian herbs or curry powder, and turmeric are particularly tasty. Sesame oil also gives a very fine taste.
Marinating the tofu: Marinating the tofu makes it particularly flavorful. Let it soak in the marinade for 30 minutes before frying. However, since most marinades are very runny, the tofu will be a little less crispy.

Optionally, you can serve the tofu with a sauce after baking. However, you should then adjust the salt content and the spices, because the sauce is already seasoned.