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Jerusalem artichoke is a healthy root vegetable. It is rich in vitamins and full of fiber. Its high inulin content has also earned it the name “diabetic potato”. We present three Jerusalem artichoke recipes.

Jerusalem artichokes are rich in vitamins and fiber. They contain B vitamins, magnesium and iron, among other things. Since Jerusalem artichokes contain the fiber inulin, they ensure a constant blood sugar level. This property has earned it the name diabetic potato, as it is a good alternative to potatoes for people with diabetes.

Jerusalem artichokes taste slightly nutty and somewhat sweet, which makes them an interesting component for numerous delicacies such as salads, soups, casseroles or spreads.

You can buy the healthy tubers fresh between October and April. Keep in mind that Jerusalem artichokes only keep for a few days. If you don’t use them directly, you should store them in the fridge. When preparing Jerusalem artichoke, there are also a few things to keep in mind.

Nutritional values and ingredients of Jerusalem artichoke

In addition to its delicious taste, Jerusalem artichoke is also healthy: the root vegetable convinces with good nutritional values and important ingredients.

100 grams of Jerusalem artichoke have the following nutritional values:

Energy: 30 kcal
Carbohydrates: 4g
Protein: 2.4g
Fat: 0.3g
Fiber: 12.1 g
With just 30 kilocalories per 100 grams of Jerusalem artichoke, the tuber is a calorie lightweight. However, it provides an even larger portion of dietary fiber. These are responsible for many of the tuber’s health-promoting effects (see below).

Minerals and vitamins per 100 grams Jerusalem artichoke:

Calcium: 10 mg
Iron: 3.7 mg
Potassium: 478 mg
Magnesium: 20 mg
Sodium: 3 mg
Phosphorus: 78 mg
Vitamin B1: 200mcg
Niacin: 1.3 mg
Jerusalem artichoke has healthy vitamin B, which is important for metabolism and blood formation, among other things. The minerals and trace elements contained in the root tuber include calcium, iron, potassium, magnesium, sodium and phosphorus.

Calcium strengthens bones, teeth and cell walls.
Potassium ensures that the stimulus transmission of the muscles works properly. A potassium deficiency can therefore lead to muscle cramps.
Magnesium performs numerous important functions in the body, such as transmitting stimuli from nerves to muscles and stabilizing the cardiovascular system.
Sodium is part of the bone structure and regulates the acid-base balance, among other things.
Along with calcium, phosphorus is the most important component of our bones. Cell membranes also contain the mineral and muscles need it to convert energy into movement.

Healthy Jerusalem Artichoke: Ideal source of inulin

Jerusalem artichoke is rich in fiber inulin (not to be confused with the hormone insulin), which our organism cannot digest. Inulin can have extremely beneficial effects on health.

Inulin has a prebiotic effect

The natural intestinal flora contains useful bifidobacteria that ensure good intestinal function. If you eat Jerusalem artichoke, the fiber inulin gets into the large intestine, where it is broken down by the bacteria. The bacteria use inulin as an energy source and multiply. Inulin is therefore considered a prebiotic because it has such a positive effect on the intestinal flora. A study by the University of Leipzig confirms this.

Inulin activates digestion and relieves constipation

In general, inulin binds liquids and swells up. It promotes bowel movements and ensures regular excretion.

The Apotheken-Umschau writes about inulin in general that it is suitable for a diabetes-friendly diet:

Inulin has few calories: The body cannot use the plant-based energy in inulin – so there are hardly any calories.
Inulin keeps you full: The swollen inulin makes you feel full for longer.
Inulin regulates blood sugar levels: blood sugar remains more constant because the metabolism absorbs other nutrients more slowly.
Studies also indicate that the dietary fiber inulin makes it easier for the body to absorb calcium for the bones.

But be careful: Although Jerusalem artichoke has healthy effects, it can also have unpleasant side effects. Excessive consumption of the peel and the raw tuber in particular can lead to flatulence and even diarrhea. This is due to the large amount of roughage, the digestion of which often causes the intestinal flora to slowly adapt to the high-fibre vegetables.

Cook the Jerusalem artichoke

Whether you should peel the Jerusalem artichokes depends on the size of the tuber. You don’t need to peel small, tender bulbs. Here it is sufficient if you clean them with a vegetable brush. Larger tubers, on the other hand, also have a firmer shell. You can peel these off with a paring knife or remove them after cooking.

If your digestion is used to high-fiber food, you can safely eat Jerusalem artichoke raw. For example, in a Jerusalem artichoke salad, the minerals and vitamins are preserved and your health benefits from them.

Jerusalem artichoke can also be cooked very well and prepared as a side dish, puree or soup. Depending on the size of the Jerusalem artichoke pieces, the cooking time is 15 to 30 minutes.

If you want to fry Jerusalem artichoke, you should cut it into thin slices or small pieces. Then you can fry them raw and they will cook quickly.

Jerusalem artichoke recipe: vegan side dish with mushrooms

This side dish goes great with pasta, rice, spelled or couscous. The recipe makes four servings. However, you can also prepare the Jerusalem artichoke pan as a main course, in which case the amount given is enough for two people.

500 g Jerusalem artichoke
250 g mushrooms, e.g. button mushrooms
1 pepper
1 onion
1 clove of garlic
2 tbsp vegetable oil
30g chopped almonds
250 ml oat cream
Salt
pepper
You should plan about 40 minutes to prepare this vegan side dish.

Clean the Jerusalem artichoke with cold water and a vegetable brush.
Bring water to a boil in a saucepan and blanch the Jerusalem artichoke in it for about 5 to 6 minutes.
Slice the blanched bulb.
Clean the mushrooms and cut them into slices as well.
Wash and deseed the peppers and cut them into fine strips.
Peel the onion and the garlic clove. Dice the onion and finely chop the garlic with a sharp knife.
Heat a tablespoon of vegetable oil in a pan. Fry the mushrooms in it for about five minutes and then set them aside.
Heat another tablespoon of vegetable oil in the pan. Fry the Jerusalem artichoke and the strips of pepper for about ten minutes, turning occasionally.
Add the onion and garlic to the Jerusalem artichoke and fry for another five minutes.
In the meantime, toast the almonds in a pan without fat for about five minutes.
Add the mushrooms to the Jerusalem artichoke. Deglaze with oat cream.
Season the pan with salt and pepper. Let them simmer for another three minutes, stirring occasionally.
Garnish the Jerusalem artichoke side dish with the roasted almonds before serving.

Jerusalem artichoke soup recipe

For two servings of vegan Jerusalem artichoke soup you need:

500 g Jerusalem artichoke
1 onion
2 carrots
1/2 leek
2 tbsp vegetable oil
500 ml vegetable broth
30 grams of pine nuts
Salt
pepper
parsley for garnish
The soup is ready in about twenty minutes. And this is how it works:

Clean the Jerusalem artichoke and cut into bite-sized pieces.
Peel the onion and cut it into cubes.
Clean the carrots and cut them into slices.
Cut the leek into rings.
Heat the vegetable oil in a large enough saucepan.
Sauté the vegetables in it for about 2 to 3 minutes.
Deglaze the vegetables with about three quarters of the vegetable broth. Let this simmer for about ten minutes.
Meanwhile, toast the pine nuts.
Puree the vegetables with a hand blender or in a blender.
Add the remaining vegetable broth until the soup reaches the desired consistency.
Let the soup boil again for two to three minutes.
Season them with salt and pepper.
Garnish the Jerusalem artichoke soup with some parsley and the roasted pine nuts.
Tip: Homemade croutons go well with the Jerusalem artichoke soup.

Jerusalem artichoke recipe for salad

The salad is suitable as a starter or as a main course. Then you can combine it well with a side dish like vegetable patties. He is also vegan. For two servings you use:

300 g Jerusalem artichoke
1/2 cucumber
3 tomatoes
1 onion
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp mustard
1/2 tsp cane sugar
Salt
pepper
You need about 30 minutes to prepare it. That’s how it works:

Clean the Jerusalem artichoke and cut into slices.
Then put them in a saucepan with water and let them cook for about 15 minutes until they are al dente.
In the meantime, wash the cucumber and cut it into thin slices.
Wash the tomatoes, remove the stalk and cut them into cubes.
Peel the onion and cut into rings.
Drain the Jerusalem artichoke and mix with the remaining vegetables.
Whisk together balsamic vinegar, olive oil, mustard, and cane sugar to form a dressing.
Toss the salad with the dressing and season with salt and pepper.

Food

Oatmeal Nutrition Facts: Gluten Free, Healthy and Good Calories

Oatmeal is healthy, provides valuable calories and is – at least naturally – gluten-free. You can find out the nutritional values of oatmeal here.

Oatmeal is so healthy: the nutritional values

Oatmeal is not only versatile, it is also one of the healthiest foods. Whether in muesli, as porridge or as a basis for vegetarian patties – with oatmeal you are doing something good for your health.

100 grams of rolled oats contain:

Calories: A little more than 350 calories – a value that makes the figure-conscious in particular sit up and take notice. In fact, these are long-chain carbohydrates that make you long.
Carbohydrates: just under 60 grams
Protein: 13.5 grams – which is why oatmeal is very suitable for a vegan diet and for muscle building.
Fat: seven grams of fat. Compared to other cereals, oats are therefore quite high in fat. However, these are almost exclusively unsaturated fatty acids, which are very healthy for the human body.
Dietary Fiber: Ten grams of dietary fiber and are so very high in dietary fiber. Oatmeal stimulates your digestion and keeps you full for longer.
In addition, the oatmeal provides vitamins and numerous valuable minerals:

Oats are rich in B vitamins, which are important for healthy skin, hair and nails. We also need vitamin B1 and B6 for our nerves.
In addition, with oats you supply your body with essential minerals such as zinc, iron, magnesium, calcium and manganese.
Thanks to the high content of beta-glucan, oatmeal can also help lower cholesterol levels.

Gluten in oatmeal: you need to know that

In itself, the oats are gluten-free and therefore suitable for people with gluten intolerance (celiac disease). However, oatmeal and other oat products can be contaminated with wheat. This is mainly due to the fact that the same machines are used for harvesting.

Important: If you have a gluten intolerance, you should therefore pay attention to the imprint “gluten-free” when buying.

Oats in a gluten-free diet have been discussed for years. According to the Deutsche Zöliakie-Gesellschaft e.V., most people with celiac disease tolerate the (uncontaminated) oats without any symptoms. However, a small proportion has been shown to react negatively to the grain.

Food

Eating Raw Tofu: Is It Healthy?

Can you eat tofu raw? We explain to you what you should consider. You will also learn how to use raw tofu in dishes.

Eating tofu raw: possible without hesitation?

Tofu is a good plant-based source of protein and can be easily and versatilely integrated into the diet. Many recipes call for frying, baking, frying, or even grilling the tofu. But you can also eat tofu raw and thus make many dishes more nutritious – because tofu contains many other healthy nutrients in addition to proteins. You can read more about the ingredients here: Tofu: The soy product is so healthy.

Actually, tofu is never “raw”: tofu is made from boiled soy milk that is curdled using calcium sulfate, magnesium chloride or nigari (a seawater salt). This causes the soy protein in the liquid to flocculate. This can then be separated from the liquid and pressed into blocks. By the way: You can also make tofu yourself.

Like almost all legumes, raw soybeans contain lectins, proteins that are toxic to humans. However, you can destroy lectins by heating them. As described above, tofu is made from cooked soy milk and therefore no longer contains any lectins.

Eating tofu raw simply means that you use and eat it without further heating.

Eat tofu raw: delicious recipe inspiration

Eat natural tofu raw

Tofu comes in many different consistencies. This is due to the different moisture contents and processing methods. There are natural tofu with various textures, from soft and silky to dry and rather crumbly. The taste of these varieties is very unobtrusive. You can use natural tofu raw in many dishes without the soy flavor being the main focus.

Protein-rich smoothie: As a filling basis for your morning breakfast smoothie, you can simply add some raw natural tofu to the blender. This not only makes the smoothie particularly creamy, but also keeps you full for longer thanks to the protein in tofu.
Fluffy mousse au chocolat: This recipe for mousse au chocolat proves that raw silken tofu makes a wonderful, vegan dessert without cooking.
Dips, dressings and sauces: You can also eat silken tofu raw in the form of sauces, dips and dressings. To do this, puree it into a cream. This can serve as the basis for a vegan sour cream or an American dressing, for example. You can also use it to make a plant-based quark alternative.
Vegan feta alternative: You can marinate raw firm tofu in oil with Mediterranean herbs, making it a vegan alternative to feta cheese.

Eat smoked and marinated tofu raw

Smoked tofu has a firmer consistency than plain tofu. There is now also a range of tofu products that provide variety with a delicious marinade or additional ingredients such as herbs, nuts and spices. You can eat all of these types of tofu raw.

Smoked tofu sandwich: If you have an appetite for a hearty snack, you can use raw smoked tofu as a topping. In addition to a smoky aroma, this tofu also has a good bite. It is best to bed the smoked tofu on a delicious spread, lettuce and slices of tomato or cucumber.
Tofu as an ingredient and topping: Diced smoked tofu and other types of tofu are good in salads, stews or as an ingredient in soups. Because you’re using the tofu raw, you hardly need to spend any time preparing these toppings.

Cooking Tips

Cocoa – Where Does it Come From & How Healthy is The Bean?

Is cocoa found only in chocolate? Is cocoa really unhealthy? What exactly is cocoa?

What exactly is cocoa?

Cocoa describes a variety of things. At the very beginning is the cocoa tree. This ripens particularly in sunny areas and bears the so-called cocoa pods. Once these have matured, they can be opened. Inside are the pulp and seeds. We know the latter in this country as cocoa beans. At the beginning, however, the seeds look very different – rather soft, light and white in colour.
Only the fermentation ensures that these transform into our classic brown cocoa beans. During this fermentation process, certain substances are released that later provide the chocolate flavor we crave when the beans are roasted. After that, a wide range of products such as cocoa drinks, chocolate or even cosmetics can now be manufactured.

Where is cocoa grown?

Similar to the coffee plant, the cocoa tree also needs a very special environment in order to thrive perfectly and blossom fully. The tropical heat around the equator is best suited for this. More than 40 countries around the world are now dedicated to the cultivation of cocoa. There are numerous growing areas, particularly in Asia, Latin America and Africa. However, around 75 percent of the total harvest comes from South Africa. The following countries are among the areas with the strongest cultivation areas:
Peru
Ivory Coast
Indonesia
Nigeria
Nicaragua
Papa New Guinea
Ghana
Brazil
Incidentally, the cocoa tree must never stand in direct sunlight. Therefore, the plants are often grown in the protection of the rainforest or planted together with mixed cultures such as coconut palms or citrus fruits, which cast shadows over the cocoa trees with their leaves.

These types of cocoa exist

Incidentally, there are four major types of cocoa beans, between which a distinction is made:
criollo
Trinity
Forastero
Arriba
The Forastero cocoa is generally considered to be the most well-known variety and is the most cultivated worldwide. But the other cocoas can also be found in the trade and offer various advantages depending on preference and taste. Incidentally, the seeds of the cocoa tree contain a large number of healthy ingredients. However, most of these are lost during drying (fermentation) and subsequent roasting. First of all, however, it should be said that the remaining ingredients also make cocoa a real super food.

How healthy is cocoa now?

As is almost always the case with cocoa, “It depends”. Cocoa can be divided into two categories. On the one hand there is the natural cocoa, which as pure cocoa powder has up to 350 calories per 100 grams. These are caused in particular by the fat content in raw cocoa. On the other side is the industrially produced cocoa. Here the calorie content can vary greatly and depends on the extent to which the powder has been de-oiled and sugared. With a cocoa content of mostly less than 25 percent and a high amount of sugar, this variant often has twice the number of calories as natural cocoa.

health

Beta-glucan: The Particularly Healthy Dietary Fiber

Among the dietary fibers, beta-glucan stands out particularly positively – this is due to its special effect on blood sugar, cholesterol levels and Co. You can find out more about its characteristics and effects here.

What is beta glucan?

Beta glucan is a soluble fiber. Dietary fibers are indigestible fibers and plant fibers. If they are classified as “soluble”, this means that they bind water, swell up and thereby soften the stool. They are also important food for the intestinal bacteria.

We cannot form beta-glucan ourselves, we have to ingest it through food. However, fiber is only found in a few foods. This includes:

Oats
barley
algae
Mushroom varieties (e.g. Reishi, Shiitake, Maitake)
Yeast

Beta-glucan: effect on cholesterol levels

In contrast to other dietary fibers, beta-glucan is a particular focus due to its special health effects. Studies show that beta-glucan from oats has a positive effect on our cholesterol levels.

Cholesterol is found in the bile acids, among other things. Beta-glucan can bind these acids in the intestine. In addition, it helps to ensure that the cholesterol in the liver is utilized for the formation of new bile acids. Both cause the cholesterol level in the blood to drop. A balanced cholesterol value serves above all as an important prevention for various heart diseases.

To benefit from this effect, you should consume about three grams of oat beta-glucan per day. For example, you would have to eat 80 grams of oatmeal or 40 grams of oat bran flakes. You can easily do this by eating muesli or porridge in the morning.

Other effects: weight, blood sugar and cancer prevention

Like other dietary fibers, beta-glucan helps us feel full faster and for longer. If we regularly eat high-fiber food, we can prevent food cravings. Beta-glucan is therefore also considered an effective remedy for overweight, as it can promote weight loss. But make sure to lose weight in a healthy and sustainable way by eating a balanced diet and avoiding crash diets.

The satiating effect of beta-glucan is believed to be due to the fiber slowing gastric emptying and delaying the absorption of glucose. This causes our blood sugar levels to drop. This effect is particularly important for people suffering from type 2 diabetes: the low blood sugar level improves the insulin response. In order to achieve this effect, one should ingest at least four grams of beta-glucan from oats or barley, according to the Nutrition Review.

There are also studies that show that beta-glucan can counteract the growth of tumors in the early stages. The extent to which dietary fiber prevents cancer growth is largely dependent on the source and dose of beta-glucan and the type of tumor.

Cooking Tips

Make Healthy Sourdough Yourself

Make healthy and delicious sourdough yourself with simple instructions. Because sourdough bread has the necessary acidity and is light and fluffy, it tastes particularly good. So learn now how to prepare and feed sourdough. This is how the sourdough starter succeeds the first time.

Is sourdough healthy?

A sourdough made from rye provides you with lots of healthy fiber, vitamins, and minerals. These include vitamins B and E, iron, sodium, zinc, and folic acid, which is important for pregnant women. In addition, no artificial additives are necessary for the production of sourdough bread. Yeast is also avoided here. In addition, sourdough has a low glycemic index. This indicates the blood sugar-raising effect of foods containing carbohydrates. The low level of sourdough illustrates that blood sugar rises slowly after consumption. Since the important vitamins and minerals can also be better absorbed by the body, homemade sourdough is very healthy.

Instructions for making your own sourdough

Since sourdough is very healthy and well-tolerated, it is enjoying increasing obesity. So use our clever recipe for the right dough. You can feed this sourdough up to ten times. All you need is water and rye flour. Then mix these two components and in about three days you have the perfect sourdough with which you can bake delicious whole-food bread. But how exactly does it work? In the following video, you will find pictorial instructions for the sourdough starter. And below you will find detailed instructions.

1) Prepare the sourdough

To prepare the sourdough you have to mix the following ingredients into the dough and leave it to stand covered and warm overnight. The rest period should be at least 24 hours. After this time, the dough should form small bubbles. Important: the temperature must be around 25 degrees. But please make sure that no drafts or direct sunlight spoil the dough. In order for the fermentation of the dough to take place hygienically, you should leave the dough covered. This prevents bacteria from penetrating from the outside. Because the dough only needs heat, time, and rest. You can then move on to the next step.

100 g rye – grind it fresh yourself and use it
Mix in 150g of water.
or take 100 g rye flour and 100 g lukewarm water as described in the video instructions.

2) Lengthen sourdough

On the second day, you can extend the sourdough. Then add another 100 g rye, finely ground, and 150 g water. Then mix these ingredients into the already prepared base dough. The part still shows little change, since slight blistering or pink coloring usually only occurs after the 3rd day of fermentation. After the addition, the dough must have rest, warmth, and at least 24 hours to allow the fermentation process to progress.

Tip: Right from the start, you should mix the rye and water in a large enough bowl so that the sourdough can double in volume without spilling out of the bowl. Similar to yeast dough, each fermentation process needs space in the dough. The last step can follow after another 24 hours.

3) Feed sourdough

In the last step, you have to feed the sourdough again. Add another 150 g of finely ground rye and about 3 tablespoons of warm water. Since the dough piece is already slightly liquid, adding 3 tablespoons of water is sufficient. Then mix the entire dough again and then let it rest, covered, for 24 hours in a warm place.

After three days, when all three steps are complete, the sourdough should smell slightly sour and show up as slight pink discoloration. At the same time, the frothy bubble formation reflects the optimal fermentation process. Then the sourdough is ready and can be used as a basis for baking bread.

“Lock up” sourdough base

If this sourdough is now ready, you can lock a small part in a “glass”. It is best to close the jar tightly with a screw cap. After that, you can store it in the fridge. The sourdough lasts there for a few weeks and can later be used very well as a base for the next sourdough.

health

How Healthy are Brazil Nuts?

Brazil nuts are considered healthy and are often part of nut mixes such as trail mix. But there is always uncertainty, because Brazil nuts are radioactive.

Ingredients of the Brazil nut: Healthy and radioactive

Brazil nuts have it all: With a fat content of 60 to 70 percent, they are particularly high in calories. However, because these are mainly monounsaturated and polyunsaturated fatty acids, nuts are actually very healthy in moderation. They also contain the minerals calcium, magnesium and phosphorus and thus promote the growth of bones and muscles. The zinc content of the Brazil nut is also not to be scoffed at.

The Brazil nut is particularly valued because of the high amount of selenium: The nut is the largest natural supplier of the trace element and just one nut covers the daily requirement. Selenium helps to strengthen the immune system and detoxifies the body. Selenium is only found in comparable amounts in fish, meat and eggs. In addition, the Brazil nut contains a lot of vegetable protein. It is therefore particularly suitable for a vegetarian and vegan diet.

Brazil nuts are naturally radioactive. Their radium content is 1000 times higher than that of other foods. Nevertheless, it is harmless if you only eat Brazil nuts every now and then.

Brazil nuts: Toxic or not?

Despite its many healthy ingredients, the Brazil nut also has a reputation for being harmful to health. Elevated levels of the mold toxin aflatoxin, which can be carcinogenic even in small amounts, have been found in Brazil nuts from Brazil. As a result, restrictions on the import of Brazil nuts were imposed by the EU. Because many countries of origin cannot meet the high requirements contained therein, the trade in Brazil nuts has declined sharply.

Aflatoxins are found in many dry products, such as grains, legumes, nuts and tea leaves, and can form quickly if stored incorrectly. They are also heat-resistant, so they can withstand cooking and baking processes. It is best to keep peeled Brazil nuts cool and dry and consume them quickly. If they have a musty, rancid taste, stop eating them. You can store unpeeled Brazil nuts for about two to three months.

The Brazil nuts that are available from us in Germany are carefully checked. In a recent report by the Federal Office for Consumer Protection, low aflatoxin levels were found almost exclusively in Brazil nuts – the green light for Brazil nuts.

Brazil nuts: Healthy, but not sustainable

All Brazil nuts available from us are imported from the tropical regions of South America or the Ivory Coast, so they have long transport routes behind them. This is problematic because a lot of environmentally harmful CO2 is emitted with the import.

Brazil nut trees are not cultivated, so the nuts are collected from wild trees. There are no monocultures with the use of pesticides, but collecting the nuts prevents the tree from spreading naturally – and that in the already endangered rainforest. When shopping, you shouldn’t always just grab Brazil nuts, but also try out local nut varieties?

Food

Peanut Butter – It’s so Healthy: Nutritional Values and Tips

You can refine both sweet and savory dishes with peanut butter. Here you can find out how healthy the creamy paste is and what you should pay attention to when buying and using it.

Peanut butter is often confused with peanut butter. In fact, the nut butter does not contain any additives and consists of pure peanuts. Only the salty versions contain some salt. Peanut butter, on the other hand, has a much more spreadable consistency. This is because it contains hard fats, mostly palm fat, as well as sugar and possibly other additives.

With peanut butter you therefore fall back on the healthier version. We will explain to you which nutrients the nut butter provides you with and how you can use it.

Peanut butter: macronutrients

Peanut butter is about half fat. For example, 100 grams of peanut butter contains 49 grams of fat. At first glance, this doesn’t seem healthy. However, the majority of these are unsaturated fatty acids. Our body needs this, for example, to produce hormones, to maintain a healthy immune system or to utilize certain vitamins. By the way, saturated fats are not bad per se. It only becomes critical if we consume too much of it.

With only about eight percent carbohydrate content, peanut butter is also one of the low-carbohydrate foods. You can also use the nut butter as a vegetable protein source: it provides 26 grams of protein per 100 grams.

As a high-fat food, peanut butter also contains a relatively large number of calories: that’s around 590 kilocalories per 100 grams. However, if consumed in moderation, you can use it as part of a balanced and healthy diet.

Peanut butter: vitamins, minerals & Co

Peanut butter not only provides healthy fatty acids, but is also rich in various micronutrients. Specifically, it provides you with:

Vitamin E: This vitamin acts as a component of the cell membrane and is therefore essential for the structure of our body cells. It also has anti-inflammatory and antioxidant effects. That means it fights free radicals and is important for a healthy immune system.
some B vitamins: peanuts are particularly rich in vitamins B1, B3, B5 and B7. These play a central role in metabolic processes in particular.
Potassium: The mineral is important, among other things, for a balanced acid-base balance and growth processes. It also enables healthy heart function and regulates blood pressure.
Magnesium: This nutrient is particularly important for our bone and skeletal structure.
Iron: As a trace element, iron enables the transport of oxygen and is therefore essential for cell formation.
Zinc: As a component of enzymes and protein, zinc is particularly important for wound healing and cell growth.

Tips for buying and using

When buying peanut butter, you usually have the choice between “fine” and “crunchy”. In the crunchy variant, the mush is not completely pureed, but still contains individual pieces of nuts. In both cases, opt for organic nut butter if possible. In this way you avoid chemical-synthetic pesticides that are harmful to your health and the environment.

Alternatively, you can also make peanut butter yourself. To do this, simply puree organic peanuts using a food processor or a high-performance blender until a creamy paste is formed.

You can use peanut butter for numerous dishes that you want to give a creamy consistency and the typical nutty taste. For example, it is suitable as an ingredient for:

homemade porridge
smoothie
pie fillings
muffins and cookies
savory dips, sauces and dressing
soups
spreads

health

Cress is Healthy

Cress is a healthy herb and is easy to grow at home. In this article you will learn all about the nutritional values of garden cress.

Even in ancient times, cress was considered a healthy spice and medicinal plant. In the Middle Ages, the seedlings could no longer be missing in any monastery garden. In order to always have supplies of the delicious herb, you can also plant your own cress at home today. The fact that cress is so healthy is mainly due to its valuable ingredients.

Cress: Healthy thanks to vitamin C, iron and co.

A pair of fresh cress leaves not only refine the daily lunch break, cress is also very healthy for your body. This is mainly due to the many vitamins and nutrients contained in the green herb. The most important include:

Vitamin C: not only supports your immune system, but is also said to prevent carcinogenic substances from forming in the body. With 50 grams of cress you can already cover a third of your daily vitamin C requirement.
Vitamin B6: Strengthens the nerves and your immune system.
Vitamin B9 / Folic Acid: Is good for protein metabolism and helps your body build neurotransmitters like dopamine, which can improve your mood and well-being.
Vitamin A: Protects your eyes and is also good for your body’s mucous membranes.
Potassium: Controls the transmission of stimuli in our muscles.
Calcium: Strengthens our teeth and bones.
Iron: Transports the oxygen in the blood and also plays an important role in blood formation.

The nutritional values of cress

In contrast to most lettuce, cress is not only healthy thanks to its many vitamins, but also due to a relatively large amount of protein. For example, cress consists of more than four percent vegetable protein and thus exceeds the protein content of lamb’s lettuce, lettuce and other varieties (between one and two percent).

In addition to protein, cress also contains many other healthy nutrients. Put in 100 grams cress:

Protein: 4.2 g
Fat: 0.7g
Dietary fiber: 3.5 g
Carbohydrates: 2.4 g
Calories: 41 calories
Incidentally, cress owes its hot taste to the mustard oil glycosides it contains. These belong to the secondary plant substances, are proven to have an effect against germs and pathogens and are one of the reasons why cress is so healthy.

This is how cress supports a healthy diet

As an easy-to-grow source of vitamins, cress should definitely be on your menu. Thanks to the long list of useful ingredients, the green herb also has many positive effects on our health:

Mustard oils (isothiocyanates) have an antibiotic effect, preventing bacteria from settling in the respiratory and urinary tract. In the flu season, the regular intake of cress can therefore protect against respiratory diseases and strengthen your immune system.
The mustard oils contained in cress can regulate the blood sugar level and ensure that it does not rise so quickly after eating. In a study with 97 subjects suffering from type 2 diabetes, scientists were already able to prove that taking broccoli sprout extract containing mustard oil glycosides improves blood sugar levels. Even if these results are promising, the effectiveness of the plant substance has yet to be confirmed by further studies.
The mustard oils of nasturtium in combination with the active ingredients of horseradish can help against urinary tract infections by destroying the bacteria responsible for the infection.

health

Healthy Inca Grain? 9 Things You Need to Know About Quinoa

Suddenly everyone is eating quinoa, organic stores sell it, veggie burgers are based on it. Utopia took a closer look at the hype grain and discovered a lot of positive things about Andean millet – but also a downside.

In the Andes region of South America, quinoa has been considered a nutrient- and energy-rich staple food for about 6000 years. The Spanish conquerors regarded the “Inca wheat” as cheap poor people’s food, and in some cases they banned it. Unlike corn, the plant was therefore practically unknown in Europe until a few decades ago.

It wasn’t until the 1990s that quinoa was rediscovered as a food here: the nutrient-rich grains were particularly popular in health food stores and alternative cuisine. In 2013, the plant was even voted “Plant of the Year”, and today it is considered a gluten-free superfood. But the hype surrounding quinoa also causes problems.

Quinoa: what is it anyway?

Quinoa is an ancient annual crop and, like amaranth, belongs to the foxtail family. You can eat the young sprouts and leaves of quinoa, but you mainly use the seeds by simply cooking them like rice (see 8. Recipes).

White quinoa is the most common, and usually a little cheaper. It is the lowest in fat and has a nutty taste. The cooking time is 10 to 15 minutes.
Black quinoa doesn’t really taste any different, but it is a bit harder, and takes 15 to 20 minutes to cook.
Red quinoa takes a little longer to cook than black quinoa. Because it keeps its shape and looks pretty, it’s a popular choice for salads.
Puffed quinoa is, so to speak, the popcorn of the Incas and, like quinoa flakes, is mainly used as an ingredient in muesli.
Quinoa blends with two or three colors are also common. Because the Inca grain, unlike rye or wheat, is not a sweet grass, the seeds are gluten-free. The plant is therefore also referred to as a “pseudo grain”, since in practice there is hardly any difference to grain.

The quinoa plant is undemanding: it is sown on loose soil that is as weed-free as possible; Fertilizing and watering is practically not necessary and can even reduce the yield. However, cultivation is now leading to social and economic problems in the growing countries – see point 9: Sustainability.

Nutrition facts: is quinoa healthy?

The Incas revered quinoa as a miracle plant – and rightly so: its nutritional values make the pseudo-cereal extremely healthy. Quinoa is an excellent source of essential amino acids such as lysine, tryptophan or cystine and provides polyunsaturated fatty acids. In addition, quinoa has a high content of minerals – including magnesium (approx. 300 mg), iron (approx. 8 mg), potassium (approx. 800 mg) and calcium (approx. 120 mg), but also manganese.

This made quinoa interesting as a healthy source of protein for vegans, but also caused a certain amount of hype for conventional healthy diets. However, just because you eat quinoa doesn’t make you “healthier”. And with a balanced diet with regional fruit, vegetables and grains, you can do without the Inca food in this country, the procurement of which is associated with sustainability problems.

Quinoa and carbohydrates: is the trend suitable for the low-carb diet?

Eating quinoa as a grain substitute as part of a low-carb diet does not make sense. The pseudo-grain is very high in energy (depending on the variety, around 400 kilocalories per 100 grams). It also supplies this energy via the fats it contains (mainly unsaturated), but mainly from carbohydrates.

After all, these are rather complex carbohydrates that have to be broken down before they can be used by the body. In contrast to normal cereals, quinoa keeps you full for longer and avoids food cravings. But if you want to avoid carbohydrates, you should look for alternatives.

Ingredients: Is quinoa unhealthy?

As with all foods, there are components in quinoa that are not particularly digestible. To protect against pests, the shell of the seeds contains the bitter saponins, which can damage the intestinal mucosa and blood cells. In the unpeeled state, the seeds are therefore not suitable for consumption. Even when peeled, the grains should always be rinsed well or boiled to remove the remaining saponins as much as possible.

Particular caution is required for people with diseases of the intestine or for small children up to about two years of age: In both cases, the intestinal mucosa is not robust enough, the saponins can get into the blood and attack the red blood cells in particular. Seeds available in Germany are already hulled. You should wash them again though.

No gluten – ideal grain substitute

Since the plant is not a sweet grass, quinoa does not contain any gluten. This makes the seeds an interesting alternative as a side dish, especially for people with celiac disease or a milder form of gluten intolerance.

When baking, however, the “gold of the Incas” is not an alternative: the gluten protein ensures that dough for bread or cakes becomes fluffy and airy during baking. Since quinoa lacks gluten, baking with quinoa flour alone is difficult; however, you can substitute some of the regular flour with it to lower the gluten content of the pastry. There are also gluten-free pasta varieties with the pseudo-grain quinoa.

But here, too, the following applies: Eating the gluten-free pseudo-grain “as a preventive measure” without a specific need, in the hope that it is somehow healthier, is rather nonsensical in view of the sustainability problems. Gluten-free cereal substitutes only make sense if you have actually received a medical diagnosis for celiac disease, i.e. real gluten intolerance. Gluten-free pasta often contains more cornmeal and rice flour than quinoa.

Is quinoa suitable for a diet?

Quinoa is healthy, contains many nutrients and is gluten-free. However, the pseudo-grain also contains a lot of energy, which at first glance makes it unsuitable for a diet. At second glance, it is noticeable that the ratio of energy to nutritional value is significantly higher here than with conventional grain.

In this respect, the Inca wheat can be easily integrated into a balanced nutrition plan, since more nutrients can be absorbed with a smaller amount and the total calorie intake can be reduced. Instead of going on a diet, it makes more sense to fundamentally change your diet – and that can also be done with regional products.

Buying quinoa: what is important?

Because quinoa is part of the superfood hype, you can now buy it in many places – unfortunately only rarely as a fair trade product. Even discounters have the seeds in their program again and again. The prices for the pseudo-grain vary between around five and twelve euros per kilogram for peeled, natural quinoa seeds. Puffed grains or flakes are slightly more expensive because they have been further processed.

The easiest way to obtain the products is through health food stores, natural food and organic shops, but also supermarkets, drugstores with a food department and organic supermarkets.

When buying quinoa, in addition to processing, it is particularly important to look for organic seals or symbols and the Fairtrade seal on the packaging. This is the only way for farmers in the Andes in Peru and Bolivia to benefit from their work with the cultivation of the grain substitute.

Quinoa recipes and tips

Although the pseudocereal can be enjoyed in many ways, the most popular variant is still as a side dish, cooked like rice.

Put the quinoa grains in a saucepan with twice the amount of cold water and bring to the boil.
Then the grains should simmer for about 10 minutes on a low flame and then swell for another 10 minutes with the stove off.
Refined with a little salt and butter or olive oil before serving, the nutty taste of quinoa comes into its own.

Alternatively, quinoa can be enjoyed fresh and summery as a tasty quinoa salad with avocado, mango and onions, perfect for a bit of the exotic in cloudy German summers. For lovers of fiery, South American delicacies, there is a chili con quinoa, where the meat is replaced with the seeds. The versatile grains set virtually no limits to the imagination when preparing them.

Sustainability: Downsides of the quinoa boom

When it comes to sustainability, there is a lot to be said against Inca wheat. Because quinoa is only rarely cultivated in Europe and Germany, the pseudo-grain grows almost exclusively in its region of origin in the Andes.

About 95 percent of the total world production is grown in Peru, Bolivia and Ecuador. The transport routes from the fields in South America to Europe are extremely long (similar to rice), which means that, given the current level of transport, there is a high level of climate pollution from fossil fuels.