nutritional

Soy strips are a popular meat substitute that does not contain any additives. Here you can find out how the “soy meat” is made, how healthy it is and how you can prepare it.

Soy strips: production and nutritional values

Soy strips are a popular vegan meat alternative made from 100 percent soybeans. It can sometimes also be found under the name “soy meat”. For production, the soybeans must first be peeled and ground. Then most of the fat is squeezed out of the soy flour. Finally, the defatted flour is formed into soy strips.

When buying soy strips, you should pay attention to organic goods. In this way you guarantee that no genetic engineering or synthetic pesticides are used in production.

Use of soy strips and basic recipe

Soy strips are usually available in two forms: The coarse version is particularly suitable as a meat alternative for vegan goulash or as a vegan chicken alternative in salads or stir-fried vegetables. The fine soy strips are reminiscent of the shape of minced meat and are therefore used in vegan Bolognese sauces, chili sin carne, as an ingredient for vegan burgers or as a filling for baked peppers.

For all recipes you have to prepare the soy strips. You can follow the instructions on the packaging or follow these steps:

Put the dry soy chunks in a saucepan with some vegetable broth: Use three times the amount of liquid for the coarse chunks. You can use about the same amount of broth for the fine version.
Briefly boil the broth and then let the schnitzel sit in the hot liquid for about ten minutes.
They should now swell well and be completely permeated with liquid.
Drain off any remaining broth. You don’t have to throw them away, you can reuse them as an ingredient for soups or sauces.
Squeeze out the coarse soy chunks with a spoon so that some liquid escapes. Otherwise they quickly become too mushy.
Alternatively, fry the soy strips in a pan with a little oil.

Food

This is What Makes Blueberries so Healthy: Nutritional Values And Interesting Facts About Blueberries

The healthy blueberries are often referred to as the powerhouses among fruits. Here’s what you should know about blueberries and what makes them so healthy.

There are two different types of blueberries: wild blueberries and cultivated blueberries. Wild blueberries are richer in healthy nutrients than cultivated blueberries. You can collect the wild berries mainly in the forest and in heath and moorland. It is unlikely that you can become infected with the fox tapeworm through wild berries. Researchers from the University of Ulm found that the highest risk of infection is through direct contact with foxes or through transmission through dogs that have become infected.

What you should consider when buying blueberries

The blueberry season runs from June to the end of September. Because blueberries go moldy quickly, you should eat them—or freeze them—as soon as possible after purchasing or harvesting them. When buying blueberries, also pay attention to organic quality: Cultivated blueberries from conventional cultivation are usually contaminated with synthetic pesticides.

In winter you don’t have to do without the healthy berries. They are also available off-season in frozen or dried form.

Blueberries as a healthy source of nutrients

Blueberries contain many healthy ingredients. In addition to numerous dietary fibers, the berries contain the following nutrients:
carotene
Vitamin A
vitamin C
vitamin E
iron
magnesium
calcium
potassium
Blueberries owe their blue color to the pigment myrtilline. Myrtilline is one of the anthocyanins – these are secondary plant substances that have an anti-inflammatory and blood-forming effect. They also help the body to trap and neutralize free radicals.

Getting high in anthocyanins in your diet can slow down the skin’s aging process – helping to prevent wrinkles. The anthocyanin in blueberries is also said to be useful as a cancer prophylaxis.

Furthermore, blueberries contain healthy tannins, which are particularly found in blueberry juice. They help with diarrhea and kill harmful bacteria and viruses. Blueberry Nut Juice is a juice made from 100 percent blueberries. The healthy ingredients of the berries are thus retained as far as possible.

Good to know: 100 grams of blueberries contain only 36 calories.

Also healthy: tea made from blueberry leaves

Blueberry leaves also have health benefits. If you brew a tea from them, it helps with the following diseases, for example:
stomach pain
Diarrhea
bladder weakness
inflamed eyes (put compresses soaked in tea on them)
Rashes (wash gently with the cooled tea)
To prepare the blueberry leaf tea, pour 1/4 liter of boiling water over two teaspoons of blueberry leaves and let the tea steep for ten minutes. Strain it and drink a cup morning, noon and night.

Important: Do not drink the tea regularly, but only in case of acute symptoms.

Food

Feto: Nutritional Values and Uses of Fermented Tofu

Feto is still a niche product in the group of vegan substitutes. Here you can find out why it is worth trying out the fermented tofu (even if you are not vegan) and how you can easily make it yourself.

Feto: production and nutritional values

Feto is tofu that has been fermented using lactic acid bacteria. This gives this type of tofu its slightly sour taste, which is reminiscent of the taste of feta. The lactic acid bacteria also support the functioning of our intestines and can help to fight off pathogens. This also applies to other fermented foods such as sauerkraut, yoghurt or kefir.

The lactic acid bacteria also ensure that the sugar and carbohydrates contained are metabolized beforehand. This makes feto easier to digest than conventional tofu. In terms of nutritional values, Feto is very similar to regular tofu.

Here’s how you can make feto yourself

You can ferment tofu yourself in just a few simple steps. Proceed as follows:
First squeeze as much liquid as possible out of the tofu. The best way to do this is to wrap it in a tea towel and weigh it down with a few heavy objects. (e.g. cutting boards, bowls, books etc.)
Let the tofu stand for about half an hour.
Now mix about half a tablespoon of salt with 500 milliliters of water. The water should be so salty that only lactic acid bacteria and no mold bacteria can form. However, if you use too much salt, the feto will be completely oversalted later.
Cut the pressed tofu into cubes, put it in a mason jar and fill it up with the salt water.
close the jar
The tofu will take about a week to fully ferment at room temperature.
Due to the work of the lactic acid bacteria, it is possible that some liquid will leak out again and again. Make sure the tofu is always completely submerged in salt water to prevent mold from forming.
Open the jar about once a day to allow the gases produced to escape.
You can also ferment vegetables like peppers or onions with the tofu to give it extra flavor.

You can serve the finished fermented tofu cold or warm. Cut into cubes or crushed into crumbs, you can use it as a feta substitute for salads. Fried in a pan, it is a delicious side dish for vegetable, pasta and rice pans. Due to its strong cheese note, it is also suitable as a basic ingredient for vegan cheese sauces. Feto is also recommended as an ingredient for Asian stews and soups.

Tip: Make sure you use organic tofu. This ensures that farmers do not use synthetic pesticides and genetic engineering when growing soy.

Food

Rice Flour: Nutritional Values, Uses and How to Make Yourself

Rice flour is a gluten-free type of flour that you can use for cooking and baking. In this article you will find out what you should consider when using it and how you can make your own rice flour.

Rice flour: properties and uses

When making rice flour, machines grind raw rice grains into a fine flour. If polished rice is ground, you get a snow-white flour. Brown rice flour, on the other hand, is made from whole grain rice. Since the shell is preserved here, this flour is richer in minerals and vitamins.

Rice flour is often used as a binding agent in Asian dishes, especially for sauces and desserts

Rice flour is only suitable to a limited extent as a substitute for wheat flour. It is not suitable for fluffy pastries such as muffins, biscuit bases etc. Since the flour lacks gluten, the dough would not rise in the oven. However, you can use rice flour for flat pastries like flatbread.

If you want to bake gluten-free bread, it is advisable to combine rice flour with other gluten-free flours. So wheat flour cannot be replaced 1:1 with Asian flour. It is therefore best to consciously use gluten-free recipes when baking.

How healthy is rice flour?

According to the Federal Institute for Risk Assessment (BfR), rice and rice products contain relatively high levels of inorganic arsenic compounds. These are considered carcinogenic. The BfR therefore recommends consuming rice in moderation and alternating it with other types of grain as part of a balanced diet. Parents in particular should take this into account when feeding small children.

Also make sure to buy organic rice flour. So you can be sure that farmers did not use synthetic pesticides during cultivation.

How to make your own rice flour

You can easily make rice flour yourself. It is up to you which type of rice you want to use. Usually rice flour consists of long grain rice. A grain mill is best suited for the production. However, since rice is softer than wheat, the grinder should be able to grind very finely. Otherwise the grains will be too large and the flour will become crumbly.

If you don’t have a grain mill, you can also grind rice flour in a stand mixer. Be careful not to add too many grains of rice to the blender at once. Otherwise, less powerful devices in particular can quickly become clogged. Therefore, only add one to two cups of grains of rice to the blender at a time. Then, on high, grind the grains into a fine flour.

Alternatively, you can grind rice in the coffee grinder. Slowly add the rice to the mill, spoonful by spoonful, so that nothing gets clogged here either. Then put the flour in an airtight container (e.g. a mason jar) and store it in a dry and cool place.

Food

Apple: It Really is That Healthy – Vitamins, Nutritional Values, Сalories

The apple is the undisputed favorite fruit. It can be processed in many ways and is considered very healthy. But why is that?

An apple contains many healthy ingredients

Vitamins: Apples contain the vitamin A and B vitamins. The vitamin C content depends heavily on the variety: the Braeburn is the front runner with 24-35 milligrams per 100 grams and can even keep up with a tangerine. The well-known varieties Golden Delicious and Elstar rank further behind with around 10-15 milligrams per 100 grams.
Nutrients: Not only the vitamins make the apple so healthy: It is also rich in minerals such as potassium and calcium and contains fructose and glucose, i.e. easily digestible carbohydrates. The natural dietary fiber pectin promotes digestion.
Skin: Most of the healthy components of the apple are in or directly under the skin: For a balanced diet, you should therefore eat them. The color of the skin also reveals something about the nutritional value of the apple: reddish apples contain anthocyanins, which are beneficial for blood vessel health. In addition, green-skinned apples are often imported from overseas and harvested when they are still unripe – so they have less time to form their nutrients. In addition, their long transport route has a negative impact on the climate.
Calories: Apples are mostly made up of water. A medium-sized apple weighing 100 grams therefore only has an average of 57 kilocalories. Because of the pectin it contains, it is still filling and therefore the ideal snack for in between.

Effects of the apple on health

Because the apple is so rich in healthy phytochemicals, numerous studies have been conducted into possible healing effects. Researchers have observed several positive health effects:

Gastrointestinal complaints: Very finely grated apple is a tried and tested home remedy for diarrhea. The pectin swells in the intestine and helps the body to bind the intestinal contents.
Cholesterol levels: Anyone who eats apples regularly can lower their cholesterol – this was the result of a study by Florida State University. The participants were able to lower their cholesterol levels by 23 percent within six months and slightly reduce their body weight by regularly eating dried apples and plums.
Colon cancer: In a laboratory experiment, oligosaccharides, a specific form of carbohydrates, were extracted from apples. According to the researchers, these substances were able to fight human colon cancer cells more effectively than chemotherapy. This is mainly due to the fact that the natural active ingredients are not toxic to healthy cells. They can therefore be dosed higher. However, the result has not yet been confirmed by further studies.
Antioxidant effect: Secondary plant substances are among the antioxidants, so they can render free radicals in the body harmless and thus strengthen the cells. This effect was demonstrated in particular in an experiment with apples as part of a study by the Max Rubner Institute in Karlsruhe: After test persons had eaten a larger quantity of apples, their cells were significantly less damaged.
An apple has the most healthy ingredients when it is eaten fresh and ripe. Only a few of the secondary plant substances are lost through storage. If the apple is processed into juice or mush, on the other hand, there are hardly any healthy nutrients left.

Food

Lima Beans: Nutritional Values And Uses of The Protein-Rich Bean

Lima beans are particularly large white or dark speckled beans. Thanks to the valuable nutrients and high protein content, lima beans are very healthy.

Lima bean: origin and cultivation

Lima beans (also moon or giant beans) belong to the legume family and are native to the Andes and Central America. According to the University of Giessen, the crop was already cultivated there by the Incas. Later, the bean was also cultivated further north in Mexico and the United States. A warm climate is a prerequisite for successful cultivation, which is why lima beans are hard to find in Central Europe.

Today, the bean is also grown in India and Africa on a larger scale and exported to Europe in dried form. It is also cultivated to a lesser extent in Italy and southern France, so it is always worth checking the indication of origin when purchasing.

Lima beans have an oval shape and are one to three centimeters long, with each pod usually containing two to four seeds. A distinction is made between two subspecies: in addition to the larger lima bean, the slightly smaller sieva bean is also grown (sometimes also known as the moon bean). However, the two variants differ little in taste and use.

Nutritional values of the protein-rich lima bean

100 grams of cooked and salted lima beans contain the following nutrients:
Calories: 72 calories
Carbohydrates: 13.6 g
of which sugar: 0.8 g
Fiber: 2.4 g
Protein: 2.4 g
Fat: 0.4g
18 mg calcium
0.8 mg iron
170 mg of potassium
240 mg sodium

Hydrocyanic acid in lima beans: be careful with dark beans

Lima beans are found white in color or mottled dark. According to the University of Gießen, dark speckled lima beans contain linamarin – a cyanogenic glycoside from which toxic hydrocyanic acid can form. In contrast, the substance is hardly present in the white beans, which is why you can consume them without hesitation. You must boil dark lima beans before eating them and pour away the cooking water. White beans are therefore predominantly available on the market.

Flavor and uses of lima beans

The beans have a mild flavor and are mealy and soft after cooking. They are well suited as the main ingredient in hearty stews or soups. But the legumes also taste great on their own as a filling side dish. Since the beans keep their shape after cooking, you can also use them to make bean salad.

If you use dried beans, you should soak them overnight. This significantly reduces the cooking time. You can use the soaking water for cooking because it contains valuable vitamins and minerals. Dried beans are also great for stocking up on. Legumes can be kept for a year or more if stored in a cool, dry place. If they have exceeded their shelf life, you can tell by the fact that the beans are not soft even after the cooking time.

Cooking Tips

Wholemeal Rice: Nutritional Values and How to Prepare it

Wholemeal rice contains a particularly large number of vitamins, dietary fibers and trace elements. In this article you will find out exactly what nutritional values are in whole grain rice and what you should consider when preparing it.

Parboiled rice, white rice, basmati rice, wild rice: there are many different types and varieties of rice, some of which differ greatly from one another. In this article, we take a closer look at whole grain rice, also known as brown rice or brown rice. Utopia tells you what you should know about nutritional values and cultivation and what you need to look out for when shopping and preparing.

Brown Rice: These nutritional values make it so healthy

The nutritional value of rice largely depends on how far the rice grain has been processed. For white rice, for example, the silver skin and the germ are removed. However, these parts of the grain of rice contain a particularly large number of nutrients. Wholemeal rice, on the other hand, is largely untreated: it only lacks the inedible husk. That is why brown rice is also considered to be the healthiest rice.

Since rice is a natural product and the exact nutrient content depends on the rice variety and the growing conditions, the nutritional values of whole grain rice also differ depending on the product.

In terms of calories, carbohydrates and protein, whole grain rice hardly differs from white rice. However, whole grain rice contains significantly more minerals such as potassium, magnesium and iron as well as more vitamin B1 and vitamin B3.

The carbohydrates are primarily long-chain carbohydrates, which are considered to be the healthier carbohydrates. With almost eight percent protein, brown rice is also a good source of vegetable protein.

However, there is one major shortcoming with whole grain rice: the arsenic content. The harmful semi-metal is mainly found in the husk of the rice grain, which is why whole grain rice contains significantly more arsenic than white rice. To reduce the arsenic content, you should therefore rinse and soak rice well. Reading tip: In our special article we explain everything you need to know about rice and arsenic.

Prepare whole grain rice: tips for the kitchen

As mentioned in the first section, you should wash whole grain rice thoroughly before preparing it and ideally soak it for several hours. This allows you to significantly reduce the arsenic content. You can find out the background and what you should pay attention to in our article Washing or soaking rice – does that make sense? If you want it to be extra quick, you can skip the soaking. In any case, you should wash the brown rice until the water runs clear.

You can then cook the whole grain rice in two different ways:

Add five times as much water as rice to the saucepan. With this cooking method, the arsenic content in the rice is further reduced. Due to the high water and energy consumption, this is also less environmentally friendly.
With the quick swelling method, you only add twice the amount of water to the pot.
In any case, you put the whole grain rice in the cold water, then bring it to a boil and simmer the covered rice for about twenty minutes over a low heat. Then let the brown rice soak in the saucepan for another ten minutes.

Food

Green Beans: They Have These Nutritional Values

With their good nutritional values, green beans are a healthy legume from the region. In this article you will find out which nutrients are in the beans and how healthy they are.

The green bean is also called garden bean or beans and grows as bush or pole beans. Originally from Latin America, it has been cultivated in Europe since the 16th century. As a legume, it binds nitrogen from the air with the help of bacteria on the roots, which is why it also thrives on nitrogen-poor soils.

As a regional legume, green beans are in season in Germany from July to October. We will explain to you what nutritional values are in the bean and how healthy it is.

Green beans: nutritional values at a glance

Like all legumes, green beans are a good source of plant-based protein and fiber. In addition, the bean contains vitamin B2, vitamin B6, vitamin B7 and beta-carotene, the precursor of vitamin A. When it comes to minerals, they contain significant amounts of potassium, calcium and magnesium. (Source: Apotheken Umschau)

Due to the high proportion of B vitamins, green beans contribute to a healthy metabolism and a strong nervous system. The minerals it contains are important for healthy muscles, bones and teeth. Green beans provide a long-lasting feeling of satiety, but can sometimes lead to flatulence and other digestive problems. Read the next section to find out how to prevent this.

Green beans – nutritional values per 100 grams:

Calories: 33 kcal
Carbohydrates: 5g
Fat: traces
Egg white: 2.5 g
Minerals:

Potassium: 225 mg
Calcium: 65 mg
Magnesium: 25 mg
Phosphate: 35 mg
Beta carotene: 320 mcg
vitamins:

Vitamin B1: 76mcg
Vitamin B2: 111mcg
Vitamin B3: 570mcg
Vitamin B5: 500mcg
Vitamin B6: 264mcg
Vitamin B7: 7mcg
Vitamin B9: 56mcg
Vitamin C: 20 mg

Healthy beans: Important tips for preparation

In addition to the healthy nutritional values, green beans also contain lectins such as the protein phasin. This is difficult to digest and is considered toxic to humans. That’s why you should never eat green beans raw, but always cook or boil them sufficiently: heating destroys the dangerous protein compound. According to the Bavarian Consumer Advice Center, you should cook, boil or blanch green beans for at least ten minutes. Important: pour off the cooking water, as this is also poisonous.

To prevent digestive problems such as flatulence, you can add caraway and/or fennel (seeds) to the dish. Alternatively, you can also prepare a caraway tea or tea made from fennel or aniseed and drink it after the meal.

Recipe ideas: In separate articles we will show you how to prepare bean salad and other green bean recipes.

Food

Jasmine Rice: Nutritional Values

Jasmine rice is a type of rice with a delicately fragrant, floral aroma. In this article you will find out what nutritional values are in fragrant rice and what you should pay attention to when buying and preparing it.

Rice is a versatile grain that comes in many varieties and forms. Jasmine rice is a long-grain white rice that is best known for its fragrance. After cooking, it is slightly sticky, which makes jasmine rice nice to serve. We tell you what you should know about nutritional values, purchasing and preparation.

Jasmine rice: nutritional values of fragrant rice

The nutritional value of rice depends largely on the degree of processing: since jasmine rice is white, polished rice, it has less fiber than wholegrain rice, which is particularly healthy. On the other hand, jasmine rice also has a lower arsenic content, since this dangerous substance accumulates primarily in the rice husk.

The exact nutritional values of jasmine rice vary in detail because rice is a natural product. On average, however, jasmine rice has the following nutritional values per 100 grams (source):

Calories: 349 kcal
Fat: 0.6g
Carbohydrates: 77.7 g
Fiber: 1.4 g
Protein: 7.4 g
With a protein content of more than seven percent, jasmine rice is a good source of vegetable protein. In addition, the fragrant rice can score with healthy carbohydrates, since these are primarily long-chain carbohydrates. With around 1.4 grams, jasmine rice contains less fiber than whole grain rice, but can still be considered a good source of fiber. On top of that, long-grain rice also contains important minerals such as iron, potassium and zinc.

Jasmine rice: tips for purchasing and preparation

We recommend that you pay attention to the following points when buying jasmine rice:

With rice in organic quality you support more environmentally friendly agriculture, as chemical-synthetic pesticides are not used. A nature association seal from Demeter, Naturland or Bioland is best.
Jasmine rice usually comes from Thailand or other Asian countries and has therefore been transported long distances, which has a negative impact on the ecological footprint. However, some organic producers and shops also offer jasmine rice from Italy, for example Cosmoveda.
By paying attention to the Fairtrade seal, you support the local rice farmers: The seal guarantees fair payment and working conditions. This is particularly important for jasmine rice from Asia, where the working conditions in rice fields are sometimes problematic.
Tips for the kitchen:

Before preparation, wash jasmine rice thoroughly with plenty of water until the waste water runs clear.
Put two parts jasmine rice with three parts water in a saucepan (e.g. 200 grams or one cup of jasmine rice with 300 milliliters or one and a half cups of water) and bring the water to a boil over high heat. Then cover the pot and turn the heat down to the lowest setting. After about 15 minutes, the rice will have absorbed all the water and is ready to serve.
Alternatively, you can soak the jasmine rice for a few hours before cooking. You can find more information about this in our article “Washing or soaking rice – does that make sense?”.
Jasmine rice goes well with Asian and oriental dishes, especially as an accompaniment to curry recipes.
Since the cooked jasmine rice has a slightly sticky consistency, you can also shape it nicely.

Food

Jerusalem Artichoke: Nutritional Values, Recipes for the Healthy Tuber

September 23, 2025

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.