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Indian Spices: These are The Most Important For Your Kitchen

Countless Indian spices are used creatively and in a variety of ways in the popular national cuisine. This article gives you an overview of Indian spices and their uses.

Colourful, diverse and intense – this description applies to both India and the country’s spices. Hardly any other kitchen uses such an abundance of spices as the Indian one.

Indian dishes are intense and spicy – and mostly healthy. Many of the spices used stimulate digestion and prevent digestive problems.

You will look in vain for dried spice powders in Indian cuisine. In order to draw from the full intensity of the spices, they are processed fresh. With the help of a mortar, the whole grains are finely ground and roasted right at the beginning so that the essential oils can fully develop.

Indian spices for spiciness

If you order a spicy dish in an Indian restaurant, you should be really sure. Indians love spicy food and know how to prepare it. They are also convinced of the health benefits:

Chilli: The hot pods come in a number of shapes, colors and degrees of heat. In India, the India Jwala chili is particularly popular. Because of its shape, it is also often called snake chili. Here, the variety is rarely available in well-stocked Asian shops. But you can use any variety and even plant your own chillies. The pods are usually processed fresh or as a paste. The capsaicin it contains is not only responsible for the sharpness, but also has some health benefits. According to a study from 2015, the substance has a positive effect on the human circulatory system and metabolism.
Pepper: In addition to black pepper, cayenne pepper is also used. Peppercorns are found in almost all Indian dishes. Especially in southern India it is even common to cook rice with pepper. Unlike most other spices, pepper is only added just before serving, otherwise it will lose its flavor. In addition to its anti-inflammatory properties, the piperine it contains can also help with weight loss, according to a study by the Indian Journal of Pharmacology.
Ginger: Ginger is not only very popular with us. Whether in dhal, samosas or curry dishes – the tuber is used in almost all dishes. It is usually finely chopped and made into a paste with other spices in a mortar. Ginger gives dishes a pleasant freshness in addition to their spiciness. The active ingredient gingerol also has an anti-oxidative and anti-inflammatory effect.

Indian spices for your digestion and health

Many dishes from traditional Indian cuisine are inspired by Ayurvedic health teachings. This is probably the reason why there are so many medicinal plants among the Indian spices:

Turmeric: The root is said to be the most used spice in India. It is not only used in savory dishes such as vegetable curries, fish and meat dishes or chutneys, but is also often used in desserts. Even in the typical Indian spiced rice, turmeric should not be missing. Turmeric provides a spicy, earthy taste and gives the food an intense color. The Freiburg University Hospital has extensively researched the health benefits of turmeric. The tuber helps with a wide variety of digestive problems and counteracts civilization diseases.
Cumin: Also known as cumin, it is one of the warming spices in Ayurvedic teaching and is therefore an important component of many Indian dishes and spice mixtures. The seeds are crushed in a mortar and briefly roasted before use. According to a study from 2008, cumin stimulates digestion and thus prevents problems such as bloating and constipation.
Fennel Seeds: Just like cumin, you should only crush the whole seeds immediately before using them so that they can develop their full aroma. The seeds give hearty dishes a mild, sweet note and help with stomach problems. A mixture of fennel seeds, cumin, anise and sugar pearls is often served in India. Chewing a teaspoon of it should also stimulate digestion.

Christmas on the Indian spice rack

In our part of the world, the following spices are more familiar from the Christmas season. But in India they can be found in countless everyday masalas, the Indian word for spice mixture.

Cinnamon: In India, cinnamon is used in both sweet and savory dishes or tea. The sweet tree bark is an important ingredient in garam masala as well as in chai masala. In addition to the sweet aroma with the subtle sharpness, cinnamon is also healthy. The consumption of cinnamon is said to regulate blood sugar and cholesterol levels and even help with weight loss.
Cardamom: The sweet capsules are indispensable in Indian cuisine. Although cardamom is one of the most expensive spices in the world, the capsules can be found in countless dishes. Cardamom is also very popular for spiced rice or tea. The spice is also rich in minerals such as iron and manganese and is used in Ayurvedic teaching for digestive problems.
Cloves: The dried flower buds have an intense aroma and are therefore often combined with other spices. They are cooked whole in spiced rice, whereas they are usually ground beforehand. Cloves are rich in antioxidants and are considered a natural antibiotic due to their antibacterial effect.
Star anise: Star anise is also ground in a mortar or used whole for tea. The spice is supposed to help digest particularly rich and spicy foods. In addition to tea and desserts, it is mainly used for meat dishes.

Other popular spices from Indian cuisine

Many spices from Indian cuisine are also used in Germany and are therefore easily available. But the more exotic spices in particular can only be found in well-stocked Asian shops or on the Internet.

Amchoor: The light yellow powder is obtained from dried unripe mangoes. It gives dishes a sweet and sour note. The powder is rarely available in Germany. Alternatively, you can use some lime juice.
Fenugreek: This Indian spice is still relatively unknown to us. The taste will certainly sound familiar to you, since fenugreek is an integral part of most curry powder mixtures.
Coriander seeds: In many Asian countries, fresh coriander is mainly used, while in India it is mainly the dried seeds that are very popular. Coriander seeds are often combined with cumin.
Nutmeg: Nutmeg is often used to refine desserts. But the nutty aroma can also give your golden milk that certain something. It is also an integral part of many spice mixtures, such as garam masala.
Mustard Seeds: Both black and yellow mustard seeds are used in Indian cuisine. The dark seeds are often roasted whole at the beginning with the other spices and give the dish an exciting texture. While the light ones are usually ground up and found in almost all Indian dishes. Their taste spectrum ranges from nutty-mild to intensely hot.

Tamarind: The fruit of the tamarind tree is also called Indian dates. It is often made into a paste and used in desserts or chutneys. The taste is sweet, but at the same time brings an umami note to your dish.

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Food

Healthy Pasta? Nutritional Values and Calories of The Most Popular Varieties

Noodles have different nutritional values: some types have more calories and carbohydrates, while other types of noodles have almost no carbohydrates. Our overview shows which pasta is “low-carb” and which is high in protein.

Noodles are noodles? That is only partly true. Not only do they come in different shapes and colors, noodles also have different nutritional values. Here you will find the most important nutritional values ​​of the most popular types of pasta, including calories, fat, carbohydrate and protein content. The information relates to the cooked product.

Nutritional values ​​of the pasta classic: durum wheat semolina pasta

Spaghetti, penne rigate, cannelloni and macaroni are undoubtedly among the absolute pasta classics. Whether with pesto, tomato sauce or carbonara – the light pasta is a popular choice in this country. But what about the nutritional values ​​of the pasta? Here is the most important information for 100 grams of cooked durum wheat pasta without eggs.
Calories: 126 kcal
Carbohydrates: 24 g
Fat: 1g
Protein: 4 g

Egg Noodles: Type of pasta with the most calories

In addition to durum wheat pasta, whole egg pasta is also popular. As the name suggests, such noodles contain eggs. They are similar in shape to spaghetti but have a stronger flavor. Of all the varieties we compared, these noodles have the most calories.
Calories: 144 calories
Carbohydrates: 28.7 g
Fat: 1g
Protein: 4 g

East Asian: Nutritional Values ​​of Glass Noodles

The glass noodles owe their name to their appearance: When cooked, they are almost completely transparent. In contrast to noodles made from durum wheat, the Asian side dish consists of starch and is characterized above all by its lower fat content.
Calories: 100 calories
Carbohydrates: 23.7 g
Fat: 0.1g
Protein: 0.1g

Whole Wheat Pasta: Lots of nutrients and carbohydrates

Whole wheat pasta contains the whole grain and therefore has more fiber and more complex carbohydrates than pasta made from durum wheat. They fill you up longer than plain pasta and are a good part of a healthy diet. The nutritional values ​​of whole wheat pasta:
Calories: 139 kcal
Carbohydrates: 26 g
Fat: 1g
Protein: 5.8g

Gluten-free from Japan: soba noodles

Soba noodles originally come from Japanese cuisine and are made from buckwheat. They are gray-brown in color and are served hot and cold.

The most important nutritional values ​​​​at a glance:
Calories: 99 calories
Carbohydrates: 21.4 g
Fat: 0.1g
Egg White: 5g

Nutritional values ​​of legume pasta

Chickpeas, lentils or peas: You can now find pasta made from legumes in most supermarkets and they are becoming increasingly popular. The new noodles are rich in fiber, protein, vitamins and they are gluten-free and vegan. Nutritional values ​​for 100 grams of red lentil pasta:
Calories: 130 calories
Carbohydrates: 19.4 g
Fat: 0.8g
Egg White: 10g

Zucchini Pasta: Noodles (almost) without carbohydrates

If you want to live a particularly healthy life, you can simply make your pasta out of zucchini. The noodles contain few calories – 20 kilocalories per 100 grams. In addition, the noodles have almost no carbohydrates. All you need to prepare them is a spiralizer. You can read exactly how to do it here: Make zucchini noodles yourself

This is in 100 grams of zucchini:
Calories: 20 kcal
Carbohydrates: 2.2g
Fat: 0.3g
Protein: 1.6g

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Lifestyle

The Most Common Dishwasher Mistakes

In order for the dishwasher to be able to do its job properly in the household, a few procedures must be observed. If the machine is used frequently, it also requires regular care to prevent malfunctions or failures.

Washing dishes in the household is often very annoying, but there is a dishwasher that does its job reliably. Such a device is a real work-saver, especially for families with several children. Since the dishwasher is used often, errors or problems can occur during use. Most of the time, these are small things that you can fix yourself without hiring an expensive repair service.

The built-in heater is defective

If you notice that the dishwasher only works in the cold mode for the respective washing processes, something is wrong. Either the heater is defective or the built-in thermostat. In order to repair this, the necessary spare parts are required. Before doing this yourself, the mains plug should be pulled out of the device and the device should be disconnected from the existing water connection. The components to be replaced must fit the respective device exactly. Exact information can often be found in the user manual.

Water is no longer pumped out

If the water is no longer pumped out properly after the rinsing process, this makes a bad impression at first. But in most cases, this problem can be fixed quite easily. To do this, the existing sieve should first be checked at the outlet in the machine. This can be taken out easily. If it is clogged, cleaning must be done. Another cause can be a kinked drain hose. This should then be straightened again so that the water can drain properly. If this was not the cause either, there may be a defect in the drain pump. This must then be replaced with a new component.

The dishwasher cannot be opened

A very common source of error is that the machine door can no longer be opened. There can be several possible reasons for this. It is possible for the child safety lock to be switched on automatically. A defect in the door lock can also be present here. To deactivate the child lock, the programming must be changed accordingly. It can also help to switch the device off and on again. If, on the other hand, there is a defect in the door lock, it must be repaired accordingly.

Flashing error message

If a flashing error message suddenly lights up on the device, this is often not a very big problem, in most cases, it is necessary to fill in a new rinse aid or appropriate special salt. The error messages can vary depending on the manufacturer. The operating instructions provide a very good overview, where the exact meaning of the symbols is explained and what needs to be done afterward.

Clean rinsing is no longer possible

If the dishwasher is no longer able to wash the dishes absolutely clean, thorough cleaning of the sieve and the spray arm is usually necessary. If there is a blockage, the functionality is significantly reduced and a clean flushing process cannot take place. In addition, there can be an unpleasant smell in the dishwasher. The sieve only needs to be removed from the bottom and cleaned by hand. The spray arm can usually be easily removed and the dirt can be carefully removed. However, if limescale deposits or a fairly gray tinge have formed on the dishes, this can indicate a lack of salt. There is usually a defect in the ion exchanger.

No more water is drawn in

If the dishwasher is no longer able to draw in water, it does not always have to be a fault in the device. It is also possible that there is a defect in the faucet. To do this, the water tap should first be turned off and the hose removed from the machine.

There is usually a strainer at the top of the hose which could be clogged. If this is not the case, the faucet should still be checked again by placing a bucket under it. If only a few drops of water come out after activation, it is advisable to call an installer for help. He can check the line carefully and insert a new faucet if necessary.

Detergent is too old

A big mistake is often made when buying dish soap in very large bottles. Buying in advance is not a good idea, because the longer the dishwashing detergent is stored, the more the enzymes it contains break down. These are absolutely important so that the dishes can be washed thoroughly.

After just a few months, the cleaning performance decreases significantly and the dishes are no longer really clean. If, on the other hand, the dishes come out of the dishwasher very cloudy, this is usually due to the degree of hardness and lime content of the water. Here it depends on the right dosage of the detergent used. It can also be useful here to descale the dishwasher. Natural home remedies will help you with this.

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Technology

Creating Compost – the Most Important Questions

Old plant residues transform themselves into fresh fertilizer and soil conditioner – this is what happens in the marvelous compost heap. We would like to explain why everyone with a garden should have a compost.

How do I create a compost?

In six steps to the perfect compost

1. Choose a place that is as sheltered as possible
Because a compost heap should neither be dried out by strong sunlight nor overly soaked by heavy rain, a place under a tree is a good idea, which can be a little apart, as a compost heap is usually not one of the visual highlights in the garden.

2. Decide on a shape
It doesn’t matter whether you use an open pile, for which you need a lot of “raw materials”, or whether you use a form or a frame made of wood or metal, since good results can be expected in all variants. Thermocomposters have the advantage that the heat is retained well inside, which speeds up the rotting process.

3. Do not create a base plate
However, it is important that the compost lies directly on the ground and not on stone slabs, for example, since useful rotting helpers such as earthworms can migrate on their own. In addition, excess moisture can drain off better.

4. Layer loosely
The material should be loosely stacked so that there is sufficient oxygen. So don’t compress your compost. Also, do not put too thick layers of one material on the heap, as this can result in disadvantages depending on the material. A layer of autumn leaves that is too thick can be too dry and lacking in nutrients, while a layer of grass clippings that is too thick tends to rot. So mix up the materials.

5. Switch every 3 months
To ensure good rotting, you can move your compost after about 3 months: shovel your pile to a spot next to it. This mixes and aerates all the layers again, so that the pile can mature well. In the case of prefabricated compost bins, 2 or 3 components are therefore often offered together for implementation.

6. Cover or water as needed
The compost should be moist but not wet at all times. You can therefore cover it with mulch fleece, for example, so that both dehydration and excessive moisture after rainfall are avoided. In very dry phases, it makes sense to water your compost.

What goes in the compost?

Too good for the bin

If plant residues or certain kitchen waste are disposed of with the residual waste, valuable substances from the natural cycle are lost. To prevent this from happening, you can either dispose of them in the organic bin – the contents of which are composted professionally and on a large scale – or even better on your own compost. But what exactly can go on the compost?

Valuable raw materials for a compost are:

Plant residues from the garden, including flowers and ornamental plants
lawn clippings
leaves
leftover fruit and vegetables
coffee grounds
Crushed egg shells
Teabag
In small quantities cardboard, kitchen paper and newspaper

Not to be composted or only to a limited extent are:

Plants with soil-borne diseases such as clubroot or sclerotinia or with late blight should be discarded with household waste because the diseases survive composting and are then spread throughout the garden, while composting of plants affected by powdery mildew is unproblematic.
Weeds should not have flowered yet because the seeds can survive composting. Some garden operations therefore have their own weed compost heaps, which remain in place much longer so that the seeds are also decomposed. Root weeds such as goutweed or couch grass should be allowed to dry out well before being put on the compost.
Wood in a compact form, i.e. a thick branch, is problematic on the compost heap because it rots very slowly and blocks the energy of many microorganisms. However, if a compost pile is too damp, a layer of shrub cuttings or chopped branches can provide better aeration.
Citrus fruit peels also rot very slowly and are therefore unsuitable for compost.
Cooked or animal leftovers, baked goods, fat and oil are also not intended for the compost heap as they attract rats.
Ash is not suitable either, as it is often contaminated with heavy metals.

Why compost?

Bacteria, protozoa, fungi and other microorganisms, but also worms, isopods and springtails are responsible for a fascinating process that turns kitchen waste, plant remains, grass clippings, leaves and other things into a particularly valuable and nutrient-rich substrate – the compost. Compost enhances any soil: it enriches sandy soil with structure and nutrients, loamy and clayey soil becomes looser and easier to work with by continuously adding compost. In addition, the humus content in the soil is increased, soil life is stimulated and, depending on the degree of maturity of the compost, the soil is also fertilized. So no garden should have to do without compost.

What happens in the compost heap?

Rotting in the compost begins when the microorganisms first break down proteins and sugars. Organisms such as bacteria and fungi multiply rapidly, and the temperature in the compost also rises. After about 2 weeks, the temperature in the compost heap can rise to 60 degrees, so that heat-loving fungi take over further implementation. However, this so-called hot rotting is not achieved in most compost heaps in the hobby sector because the heaps are too small for this and material is usually thrown onto the compost heap one after the other. After about 3 months, the temperature drops back to about 40 degrees and the so-called main rotting begins. The compost heap can now be moved. Substances that are difficult to decompose are then mineralized during post-rotting.

You can get these types of compost

Compost is not just compost

Depending on when you remove the compost, you will get different degrees of maturity of the compost, which accordingly have different properties.

Fresh compost

But fresh compost, which you can remove after about 3 months and in which some of the raw materials can still be identified, can also play an important role in the vegetable garden. Since this contains significantly more nutrients than the mature version, you can use this as a mulch for your heavy feeders or berry bushes, as you have an excellent fertilizer with it.

Mature compost

At the end of the rotting process you get classic mature compost. Depending on the starting materials, this can be the case after 6-12 months. It is dark, finely crumbly and smells pleasantly of forest soil. You can now apply about 3 liters of this to one square meter of vegetable patch. To do this, rake it in evenly and superficially. Since immature compost can be harmful to seedlings, you can simply sow some watercress on a 1:1 mix of garden soil and your compost. If it germinates and grows without any problems, the compost is ripe.

Compost soil

If you wait longer, the mature compost will become compost soil. The organic content of the compost breaks down again over time, so that there is hardly any fertilizing effect. However, compost is still excellent as a soil improver.

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Kitchen Herbs and Their Special Features: The Most Important Ones at a Glance

Kitchen herbs enrich your dishes and have valuable ingredients. Here you get an overview of different kitchen herbs, their use and cultivation.

Kitchen herbs not only enrich your dishes in terms of taste, they also contain a number of health-promoting substances. These include, among others:
vitamins
minerals
polyphenols
flavonoids
bitter substances
tannins
antioxidants

Growing kitchen herbs at home

You can easily grow most kitchen herbs at home. They require little maintenance and little space.

You should follow these tips to ensure that your kitchen herbs develop well:
Most herbs need a light and warm place. A south-west window sill is well suited for this.
Water your herbs regularly, but in moderation. You should definitely avoid waterlogging.
Your herbs need enough space. Choose the right size pots and plant the herbs in larger pots if necessary.

In order for your herbs to be able to provide you with valuable nutrients, they also need sufficient nutrients. Use organic fertilizer since you want to eat the herbs later, such as nettle manure.
Even if the flowers of most herbs are beautiful to look at, they rob the plant of energy and thus its aroma is lost. Therefore, cut off the flower heads regularly.
Always harvest your herbs fresh when you need them. Dried herbs lose flavor and valuable ingredients, so it’s best to only dry smaller amounts as needed.
If you want to make herbs last longer, for example after pruning, you can freeze herbs. In this way, the ingredients and the taste are preserved as best as possible.

Classic among kitchen herbs

Parsely
Parsley is one of the most popular kitchen herbs in Central Europe. It is rich in vitamin C. Since the valuable vitamin is sensitive to heat, you should only add parsley at the end.

Use in the kitchen:
potato dishes
rice dishes
salads
sauces
dips
Pesto
Cultivation at home:
Parsley is frugal. The biennial plant requires no direct sunlight and only little water.

chives

Use in the kitchen:
egg dishes
salads
Herb quark
Cultivation at home:
Always use fresh seeds for chives, as the seeds quickly lose their ability to germinate
Remove wilted and yellow stems. A regular cut stimulates growth.
You can also use the flowers, for example to garnish salads.

lovage
Lovage is also called maggi herb. This is due to its unmistakable taste, which is immediately reminiscent of soup.

Use in the kitchen:
soups
Pesto
salads
Cultivation at home:
Lovage forms deep roots and therefore needs a large pot. It should be at least 30 centimeters deep.
The plant needs a humic soil because it needs a lot of nutrients.
If the leaves turn yellow, the plant either needs more space or more nutrients.

Mediterranean kitchen herbs

basil
Basil is one of the most popular herbs in Italian cuisine. There it is usually plucked into pieces instead of cut.
Use in the kitchen:
pasta dishes
Pizza
Salads, especially tomato salad or caprese
Basil pesto
Cultivation at home:
The plant needs a lot of heat and therefore usually only survives one season in our latitudes.
In general, basil needs a warm and sunny location.
Basil is very sensitive to fungal diseases. Avoid waterlogging and make sure the plant has enough space.
You can also easily multiply basil.

oregano
Another classic from the Mediterranean cuisine is oregano. Also known as wild marjoram or dost, it is closely related to marjoram.
Use in the kitchen:
pizza seasoning
tomatosoup
salads
pasta dishes
potato dishes
Cultivation at home:
The wild plant is quite easy to care for and frugal. Water them regularly, but not too much.
Wild marjoram reaches a stately size of 30 to 70 centimeters. So you need a big pot.

rosemary
Rosemary also comes from the Mediterranean region. Its unmistakable taste enriches countless dishes. In addition, the essential oils contained have a positive effect on your health. The best way to benefit from this is with rosemary tea or rosemary essential oil.

Use in the kitchen:
Potato dishes such as rosemary potatoes
tomato dishes
rice dishes
rosemary syrup
Cultivation at home:
Rosemary needs calcareous soil and a warm, sunny location.
Since it develops deep roots, a large clay pot is best. The clay avoids waterlogging.
Trim your rosemary regularly to keep it in shape and encourage new growth.
You can multiply rosemary. This works best with cuttings.

Particularly healthy kitchen herbs

Especially in folk medicine, herbs are not only used to flavor food, but rather because of their healing properties. Today, the effect of many herbs has also been scientifically proven. The following herbs are not only a taste enrichment, they also serve as a herbal pharmacy.

thyme
Thyme convinces with its unmistakable aroma. It is ideal as a cold tea. The best way to reap its health benefits is through thyme oil or by making thyme tea. You can also make thyme cough syrup.

Application in the kitchen:
potato dishes
salads
Goat or sheep cheese
barbecue marinades
gravy

sage
Sage is primarily known as a medicinal herb. Many people swear by sage tea for a sore throat. The herb has analgesic, anti-inflammatory and antibacterial effects.

Application in the kitchen:
pasta dishes
sauces
desserts
Sage butter

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health

The Most Important Tips For a Healthy Sleep

Do you regularly feel tired and worn out, do you toss and turn from right to left at night or have trouble falling asleep? Perhaps you or your partner also suffer from breathing-related sleep disorders (snoring)? Check your sleep hygiene and follow the tips from sleep doctor Dr. medical Michael Feld, in order to find a healthier sleeping behavior “like in sleep” and thus a better quality of life.

Sleep hygiene

It has nothing to do with cleanliness, but stands for certain behaviors and the environment that promote restful sleep.

Avoid stress or particular physical activity

Anything that heats up the body prevents it from falling asleep. Ventilate the bedroom well, put the cell phone away at least 90 minutes before going to bed and make sure that everyday stress and worries for the night are hidden.

Right amount of sleep

About 80 percent of all people need seven to eight hours of sleep. In Germany, however, we only sleep 6:54 hours a night. The remaining 20 percent of people need either less than seven hours or more than eight hours.

Room temperature

The room temperature contributes to a sleep-promoting body temperature. The thermometer in the bedroom should not rise above 16 to 20 °C at night. If you tend to sweat at night, it is better to use two thinner blankets instead of one thick one to better regulate the heat in bed.

Smartphone

What can I personally do to positively change my sleep disorders? Despite our meritocracy, many opportunities are in our own hands. Do I have to reach for my smartphone late at night? It is best to filter out the blue light with glasses or the setting options of the devices. For the body, no blue light means that it boosts melatonin production. Melatonin is the conductor of darkness.

Movement

Take every opportunity to exercise during the day: If you use public transport to get to work, get off one station earlier and walk the rest of the way. Go for a walk during your lunch break or in the evening. Use the stairs, instead of taking the elevator, walk up and down when talking on the phone instead of staying comfortably seated.

Sports

A good level of exercise during the day is essential for restful nights. Sport ensures deep sleep and makes it more restful. This applies to occasional athletes as well as to professionals. However, as always, the dose makes the poison. High-performance sport is often rather harmful to the body because the loads are too high and this can also damage sleep.

Power napping

The good old afternoon nap. Seriously, sleeping is not a waste of time. In the meantime, power napping is picking up speed and is a topic of conversation in management floors. I can only recommend that if you have the opportunity to do so professionally, take it.

Duvet

The blanket is important for temperature regulation at night. Our body temperature drops about 1-1.5 degrees at night. So that the body does not cool down, we need a suitable blanket. The fact that we are not aware of our surroundings while we sleep makes us vulnerable. A blanket gives us protection.

Mattress

There are people who prefer to sleep a little softer and others who prefer a hard mattress. From an orthopedic point of view, people who are heavier should choose a harder model. Otherwise, you wake up the next morning with back and neck pain.

Nutrition

You are what you eat! A wise saying. That’s why it’s wise to do a little research on healthy eating. Here are a few tips that are specific to sleep.

Lots of freshness

Basically, eat as healthily as possible with lots of fresh and few finished products, exercise regularly to burn calories and keep your basal metabolic rate high, and eat the right things at the right time.

Pay attention to the time

When it comes to nutrition, “when” is just as important as “what” and “how much”. If you want/should/must pay attention to your weight, this is all the more recommendable.

Regularity

Eating regularly in line with the natural rhythm of digestion helps the internal clock to stay in sync. Three main meals are ideal because the stomach and intestines need four to eight hours to digest food to some extent. A five-hour break between meals is optimal because it lowers insulin levels.

Lifebuoy Formula

The more processed a food and the higher its sugar and fat content, the more likely it will end up on your stomach and hips.

Eat lightly in the evening

Dinner should be easy to digest and not bloating: If you have a sensitive digestion, it is better not to eat salad, raw vegetables, legumes, cabbage, hard-boiled eggs, fatty foods or fatty meat. Because all of this can put a strain on the stomach, intestines and liver and drive away sleep. The ideal would be not to eat anything at least two hours before going to sleep.

Carbohydrates and fats during the day

Carbohydrates and fats are not demonized here, even though that’s all the rage right now. Carbohydrates are important sources of energy and make their power available quickly and effectively. On the way from hunter to farmer, man gained a lot more energy for the group by growing grain and was also able to provide for hard times. The brain in particular is dependent on sugar from carbohydrates. We need good unsaturated fats (in sea fish, nuts, vegetable oils) for our cell membranes, for brain function, for the heart and for our energy balance. In the evening, however, you should consume fewer carbohydrates and fats, as they are more likely to convert to fat at night than during the day.

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Lifestyle

Living Vegan: The Most Important Answers

Avoiding animal products, acting ethically and living sustainably – that is the idea behind the vegan life. Here you will find undogmatic tips for a vegan lifestyle: We present purely plant-based products, explain what you should pay attention to when eating vegan and provide information about vegan clothing and cosmetics. We also show that vegan living doesn’t have to be complicated.

Vegans generally avoid all products that contain animal ingredients. The idea of ​​this way of life: To act more ethically because no animals have to be killed to make your own life possible. In addition, there is the sustainability aspect: after all, meat from factory farming and dairy products pollute the climate. Last but not least, the vegan life is often associated with the hope of a healthier diet.

Cooking vegan: innovative and different

Those who live vegan – or at least want to live a little more vegan – often expand their diet in many different ways. Cooking and experimenting is part of it for many (new) vegans. For example, you can conjure up delicious dishes with the versatile meat substitute seitan (and even make seitan yourself), make vegan brownies from kidney beans or vegan chocolate spread yourself as an alternative to Nutella.

“Necessity is the mother of invention” is the motto and it is the same with vegan baking and cooking: The vegan egg substitute can consist of fruit puree, special egg substitute powder, flaxseed or silken tofu – or you can simply omit eggs altogether. Honey is replaced with sugar beet and maple syrup or agave syrup: we present the best vegan honey alternatives.

Tip: To ensure that you continue to eat a balanced diet, you can use the vegan food pyramid

Eat vegan: There are many alternatives

Traditional dishes can be reinterpreted as “vegan”: there are many delicious plant-based recipe ideas. In summer, living vegan does not mean doing without, but instead you reach for vegan ice cream, which is now available in supermarkets and ice cream parlors. Grilling is also possible without steak or wieners: we provide delicious recipe ideas for vegan grilling

And what about the typical German breakfast? Don’t worry, it looks good on the bread without salami and cheese: You can make vegan spreads yourself with just two ingredients. Because: Purchased vegetarian and vegan spreads

There is now a large selection of plant-based milk substitutes for coffee. We looked at different types of plant milk: soy milk, almond milk, pea milk, lupine milk, hemp milk, oat milk (which you can also make yourself with our oat milk recipe) and rice milk – find out more and try for yourself which plant milk you like best. Living (and above all eating) vegan means: Trying out many things and being curious.

Living vegan: Eating a healthy and balanced diet

Unlike “omnivores”, vegans get their proteins only from plant sources, i.e. from legumes instead of meat, eggs and milk. Anyone who has decided to live vegan should deal intensively with food and its nutrients in order to stay healthy. With us you will find information about vitamins from plant sources, the much-discussed vitamin B12 and we will answer the question of which foods provide plant-based protein.

Controversially discussed and examined by us: Pregnancy with a vegan diet and you wonder whether you can lose weight vegan.

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Cooking Tips

The Most Beautiful Coffee Houses in Europe

Coffee is more present today than ever before and can be found all over the world in a wide variety of combinations and flavors.

If you want to experience real coffee house culture, you can look forward to an exciting trip to the history of the cafés.

Coffee is more present today than ever before and can be found all over the world in a wide variety of combinations and flavors. However, what many of us hardly perceive is the fact that the actual drink has also developed a true coffee house culture. This has spread across Europe since 1554 and embodies so much more than just the enjoyable and unforgettable taste of a coffee.

Budapest, Naples, Istanbul, Venice, Vienna and Oslo – the most beautiful coffee houses in Europe can be found in these and many other cities. You can find them in large places in the city center, in charming alleys of old towns and everywhere else. Cafés are the perfect meeting point for a cozy get -together. Here we can exchange ideas about the worries of everyday life, enjoy fresh coffee and let the first rays of the spring of spring work on us when the weather is good. Cafés used to be a social hotspot and attract people of all nationalities, cultures, skin colors and languages. However, the classic coffee house culture has changed significantly in some points. However, the old charm continues in the most beautiful coffee houses in Europe and invites you to an exciting journey through the history of the cafés.

Coffee house culture of the old school

Many of us understand the term coffee house, many of us, like Starbucks and Co. Especially young people hardly see the flair of the “old school” in today’s cafes. But what exactly is hidden behind the classic concept of coffee house culture and what does this mean for the history of the cafés? In 1554, the first coffee house was created in Constantinople, i.e. today’s Istanbul. A few years later, other cafes followed in Venice, London, Oxford, Bremen, Marseille, Vienna, Paris and many other cities. The coffee house owners invited the state’s well -lifted society to dine together, enjoy delicious coffee and to discuss current topics. In fact, the coffee houses of the time were a meeting point for philosophers, artists, scholars and writers. Top -class citizens of every city met here to open up new perspectives and to exchange ideas with each other. Music, art, literary works and political decisions found their origin in coffee houses such as the Café Rivoire, the Greco in Rome or the Procope in Paris. Thus, the classic coffee house culture had developed from a simple café to a place of revolution, development and modernity. Cities like Florence or Vienna in particular benefit from the new coffee houses and still look back on a story that would hardly have gone without those meeting points. Of course, there were also delicious coffee and tasty pastries to taste. With always new coffee creations and a first -class service, the coffee house owners tied their customers themselves and created a new gastronomic standard that cannot be experienced everywhere. This unique flair is an integral part of today’s coffee houses from the old days, which distinguishes it from modern and hip cafés.

Denker and artist of past years, such as Jean-Paul Sartre, Thomas Mann, Hugo von Hofmannsthal or Hemingway, socially important works in coffee houses. For many, it was the perfect places to discuss and control the political and society events. These places of inspiration continue to exist today and invite people to think and exchange ideas. A good example of this is the world-famous book series of the Magic apprentice Harry Potter. The author Joanne K. Rowling wrote the first volume in Elephant House, a charming coffee shop in Edinburgh. So if you are looking for classic coffee house culture, you will still find it these days. Appropriately, the photographer Adonis Malamos went on a trip across 20 countries in which he explored the most beautiful coffee houses in Europe.

The old school’s cafés: Experience coffee

The most beautiful coffee houses in Europe invite each of us to experience the coffee culture as it existed from the start. The flair of the old facilities, waiter with red west and noble suits, confectionery with history, confectionery of the old school and coffee houses from other times. If you want to join famous writers, politicians and artists, you are in good hands here and can experience real coffee house culture apart from the “coffee-to-go”.

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Food

Minerals: These are the Most Important Nutrients in Your Diet

Minerals are essential for our body. But which are the most important ones and what effect do they have? And what is the difference to vitamins?

Minerals: why do we need them?

Minerals are vital for our organism (to survive). They ensure that everything, really everything, works well – from the bones to digestion and cell renewal. Like vitamins, minerals are micronutrients that the body needs in addition to macronutrients – carbohydrates, proteins and fats – to regulate metabolic processes. They are important for the electrolyte and water balance, for the immune system and indispensable for the structure and function of bones, muscles and teeth. The body also needs minerals for vision and the nervous system, and they are involved in blood clotting and reproduction.

However, our body cannot produce the micronutrients on its own – but we can support it by eating the right foods. Minerals are found as inorganic food components in various animal and vegetable foods. You can read about which minerals are in which foods at the end of the article.

How many minerals does the body need?

In order for the processes in the body to work properly, the supply of minerals and vitamins must be right. But how many minerals does the body need? Because this is not so easy to assess, there are official nutrient recommendations. In German-speaking countries, the D-A-CH reference values ​​are the standard. These reference values ​​indicate the amount of nutrients a person should consume in order to stay fit and healthy. Incidentally, there are also these recommendations for the other nutrients: carbohydrates, proteins, fats, vitamins and also for energy, water, fiber and alcohol.

The reference values ​​are initially based on the nutrient requirement – i.e. the amount of nutrients that is necessary to avoid a deficiency. This requirement is increased by 20 to 30% because it is an average value: this means that the reference values ​​are usually higher than the actual nutrient requirements. Individual needs vary from person to person and depend on many things such as age, gender or metabolism.

If you eat a balanced diet, you shouldn’t have any problems with deficiency symptoms: Most people in Germany are adequately supplied. However, there are some risk groups that should pay special attention to their mineral intake. They include pregnant and breastfeeding women and the sick, but also people with a lot of stress, an unbalanced diet, special diets and vegan diets. If you belong to one of these groups, you can take minerals in a targeted manner: either through dietary supplements or – and we recommend this – by eating the right foods.

Minerals: bulk and trace elements

Minerals are required by the body in different amounts and are divided into bulk and trace elements depending on their content in the body.

The bulk elements include: sodium, potassium, calcium, magnesium, chlorine, phosphorus and sulfur. They occur in a concentration of over 50 mg per kg of body weight.

Trace elements, on the other hand – as the name suggests – only occur in traces in the body. They are only found in the body in concentrations of less than 50 mg per kg. The minerals iron, iodine, fluoride, zinc, selenium, copper, manganese, chromium and molybdenum are considered trace elements. A special feature is the mineral iron: Although it occurs in a concentration of around 60 mg per kg of body weight – it should therefore theoretically belong to the bulk elements – due to the similarity of its functions to the trace elements, iron is counted to this subgroup of minerals. The most important minerals and their functions at a glance: Many types of fruit and vegetables contain minerals.

The most important minerals and their functions at a glance

Minerals have different functions and are found in different foods. We give you a brief overview of the most important minerals here – if you want more detailed information, browse through the linked articles on the individual minerals.

Magnesium is important for the muscles and enzymes that stimulate metabolism – it also ensures strong bones and is involved in the storage and release of hormones. The mineral is found in many plant sources such as spinach, kohlrabi, nuts and sunflower seeds, wholemeal bread and legumes.
Calcium: Teeth and bones need enough calcium (or calcium) to grow and remain stable – children in particular should therefore always consume enough of the mineral. But it also strengthens your cell walls, helps make hormones, and plays a role in blood clotting. If you are deficient, calcium is “pulled” out of the bones and into the blood, which can cause osteoporosis. It is therefore best to eat enough green vegetables such as broccoli, kale, algae or nuts – dairy products such as cheese and yoghurt also contain a lot of calcium.
Sodium: This mineral is found in almost all foods – especially table salt and salty products. You need sodium for your water balance, your blood pressure, the activity of enzymes and your acid-base balance. However, be careful not to eat too much salt – too much sodium can cause problems with high blood pressure, edema, drowsiness and restlessness.
Phosphorus: Just like calcium, phosphorus is important for teeth and bone formation. In addition, the muscles need the mineral to convert energy into movement and it is a building block of our genetic make-up. Phosphorus is added to industrially processed foods in particular – but even if you do without such products in everyday life, you don’t have to worry about a deficiency here: The substance is found in protein-containing products, legumes, nuts, most types of fruit and vegetables and also in Meat, fish, eggs and dairy products.
Potassium is extremely important for the transmission of nerve signals, water and electrolyte balance as well as for good muscle function. You can find it in many foods, especially spinach, potatoes, kale, mushrooms, and nuts.

Chloride: The mineral is related to sodium and potassium and is a component of stomach acid and bones. In addition, chloride regulates the water balance and is involved in the acid-base balance. A good source of chloride is table salt. You can also cover your chloride needs with foods such as salami, pork ham, kefir, milk or cheese.
Iron: is involved in the storage and transport of oxygen in the blood, blood formation and the regulation of numerous metabolic processes. The mineral is also important for brain development in children and adolescents. Menstruating women have an increased need. You can cover your needs with green vegetables such as spinach, kale, broccoli, brown rice and other whole grain products or with animal products such as meat or offal.
Iodine: As an essential component of the thyroid hormones, iodine is involved in growth and maturation, heat production and energy metabolism. Iodized salt is a good source of iodine.
Fluoride is a component of bones and teeth, it promotes the development of tooth substance and inhibits the growth of caries bacteria. You can get fluoride from mineral water, fluoridated salt, or black tea.
Zinc: The trace element is a component of many enzymes and the antioxidant protection system, it is also involved in growth and development, influences hormone metabolism and the immune system. Because our body cannot store the mineral well, we depend on a continuous supply – for example through whole grain products, oatmeal, milk and milk products or meat.
Selenium protects against oxidative damage, influences blood clotting, is involved in thyroid metabolism and stimulates the immune system. You can cover your needs with potatoes, brown rice, peanuts, asparagus, wholemeal bread or hazelnuts.
Copper has many functions in the body. Among other things, it helps with the mobilization and transport of iron, protects against free radicals and contributes to the coloring of eyes, hair and skin. Nuts – especially cashews – salsify, artichokes and whole grains are good suppliers of copper.
Manganese supports the development of connective tissue, protects against free radicals and is involved in carbohydrate and amino acid metabolism. Blueberries are a particularly good source, but blackberries, spinach, strawberries, kale or wholemeal rye bread also help to cover your daily needs.
Chromium supports the absorption of glucose from the blood and thus ensures a balanced blood sugar level. You can meet your needs with foods such as mushrooms, Brussels sprouts, spinach and tomatoes.
Molybdenum is a component of enzymes and is found in foods such as red cabbage, green beans, peas, peanuts and whole grain products.

Minerals vs. vitamins: A distinction

Both minerals and vitamins are micronutrients and very important for your body: They influence all life activities, so a deficiency can have serious consequences. But the fundamental difference between vitamins and minerals lies in their origin: vitamins are organic compounds in the body, while minerals are inorganic components.

You need both micronutrients for a healthy and functioning organism: Both vitamins and minerals are involved in numerous metabolic processes, they play a major role in the electrolyte and water balance, are for the immune system and for the structure and function of bones, muscles and teeth indispensable. They are also necessary for vision and the nervous system and are involved in blood clotting and in the processes of reproduction, cell division and differentiation.

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Cooking Tips

The Most Spectacular Coffee Records

Coffee is not only a luxury food, the popular hot drink is also a record holder in many areas of life. There are numerous coffee records.

Coffee records: the bigger the better

Who would have thought that drinking coffee can obviously not only be about enjoying the moment, but also about a competition. Here the motto counts: the bigger the better. A South Korean woman has held the record for the world’s largest coffee cup since 2014. She built a cup 11 feet tall and 8 feet wide. This coffee cup has a volume of over 14,000 liters. In contrast, the largest iced coffee in the world seems rather small at just 5,600 liters. Would this iced coffee have been enough for the 8,162 visitors to the world’s largest coffee party in Cologne? The convivial coffee party came about as a result of a marketing campaign by Krüger GmbH & Co. KG in Cologne. Each visitor received a bracelet and a free iced coffee. No wonder that many visitors came together here.

With a passion for collecting the coffee record

While some are working on the next record, others are patient and simply collect objects related to coffee over the course of several years. Robert Dahl from Germany is a passionate collector of coffee pots and now owns over 45,000 copies. Even for the largest pyramid of coffee cups, you need a few cups. The largest pyramid of coffee cups contains over 23,800 cups. It is not known how many attempts were required and how many cups were broken beforehand.

Quirky things from the world of coffee

Of course, there are also some oddities with the coffee records. Or would you have thought it possible that coffee could power a car? In 2010, the English drove 337 kilometers from London to Manchester in an old VW Scirocco. Whether a “coffee break” was taken en route is not reported. In case of an emergency, they probably had enough coffee with them for a break. It is also bizarre that the fastest espresso machine actually comes from Switzerland. In 2008, this brewed 11.5 liters of espresso within one minute.

More coffee records from around the world

The enjoyment of coffee is neglected in many records. Not so with the most expensive coffee in the world. The most expensive coffee in the world comes from Singapore and costs almost 50 euros per cup. It’s no wonder that you have to really enjoy this noble drop.

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