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Vegan Diet: Which Plant Sources Provide You with Which Vitamins

Vitamins are essential for survival – we have to get them with food. What is the easiest way for vegans and vegetarians to do this? And which vitamins should you pay particular attention to?

For a vegan or vegetarian diet as well as for a diet with meat, it is helpful to know the different vitamins and their (vegetable) sources. Although healthy people in Germany are adequately supplied with most vitamins, there are also critical vitamins: These include vitamin B12 and vitamin D.

Vitamins: important for a healthy life

Vitamins are tiny molecules with a variety of functions and effects: they regulate the utilization of nutrients and are indispensable for energy production. Vitamins strengthen our immune system and are essential for building cells, blood cells, bones and teeth.

Individual vitamins can be involved in many different processes. Vitamins often work together and reinforce each other’s effects. It is all the more important that all vitamins are sufficiently absorbed.

Cover vitamin requirements with vegan nutrition

In order to cover as many vitamins as possible with a plant-based diet, you can observe the following tips:

Stick to the 5-a-day rule and eat at least three handfuls of vegetables (400 grams) and two handfuls of fruit (250 grams) a day.
Eat three servings of whole grains (e.g. 250 to 300 grams of cooked rice, 100 to 150 grams of bread) and potatoes (200 to 350 grams),
a serving of legumes (40 to 50 grams raw or 150 to 220 grams cooked) and
one to two servings of nuts and seeds (30 to 60 grams).
Pay attention to variety: the more colorful, the better.
Go out into the fresh air every day and – if possible – soak up some sunlight.
Seasonality ensures variety and a high nutrient content (see also the Utopia seasonal calendar).
Thanks to regionality, you get fresh, nutritious products without long transport routes.
Organic products have less pesticide residue and are better for the environment.
Ensure your supply of vitamin B12.
We cannot see or taste vitamins – and yet we need them to live. There are 13 known vitamins in total. They are divided into two groups: there are four fat-soluble and nine water-soluble vitamins.

The four fat-soluble vitamins

As the name suggests, the fat-soluble vitamins A, D, E and K need fat to be absorbed by the body. However, traces of fat are enough for this and it usually happens automatically: A bit of oil in a salad or for steaming vegetables and even the fat contained in wholemeal bread is enough. The fat-soluble vitamins can be stored in the body’s fat deposits.

Vitamin A

Vitamin A is involved in the visual process, has an influence on reproduction and thyroid activity, protects the skin and mucous membranes and is important for the immune system.

The foods in which the nutrient is found are easy to remember: in yellow, green, orange and red vegetables. You can cover your daily needs with 100 to 200 grams of lamb’s lettuce, a large carrot, a pepper, 150 grams of kale or spinach. Pumpkin, broccoli and corn also contain vitamin A.

Vitamin D

Vitamin D promotes the absorption of calcium and phosphorus, is involved in the formation of bones and teeth and has an impact on muscle strength. It is a very special vitamin – because the body can produce it itself from precursors that are already present in the body: Most of our needs can be covered with the help of sunlight (UV-B light).

According to the Federal Institute for Risk Assessment (BfR), anyone who exposes a quarter of their body surface (face, hands and parts of the arms and legs) to the sun for 5 to 25 minutes a day can cover their daily needs in Germany, at least in the summer months.

Only a small part (10 to 20 percent) of the requirement has to be obtained from the diet. Vitamin D is found in very few foods – most are of animal origin. But there are also plant sources: Mushrooms such as porcini, chanterelles or button mushrooms contain vitamin D.

vitamin E

Vitamin E is a component of all membranes and has various antioxidant effects – for example, it protects fats and fatty acids from the harmful effects of oxygen compounds.

It is mainly found in vegetable oils such as wheat germ oil, walnut oil or sunflower oil. But also in nuts such as hazelnuts, almonds or seeds such as linseed. The daily requirement can be covered with 50 grams of hazelnuts, two spoons of sunflower oil or a teaspoon of wheat germ oil.

vitamin k

Vitamin K is involved in the formation of bones and blood clotting factors. It is found in green vegetables such as Brussels sprouts, spinach, lettuce, chard, broccoli, kale, Brussels sprouts or lamb’s lettuce. But also corn oil, olive oil, whole grains, sauerkraut contain the nutrient and 120 grams of potatoes, 400 grams of mushrooms, 15 grams of chives or 130 grams of asparagus cover the daily requirement.

The nine water-soluble vitamins

In addition to the fat-soluble vitamins, there are the water-soluble vitamins: these include all B vitamins and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins cannot be stored in the body and must therefore be taken in regularly.

Vitamin B1 (thiamine)

Vitamin B1 – also known as thiamine – is involved in energy and carbohydrate metabolism and the transmission of stimuli in the nervous system. Thiamine is found in the outer layers of grains and is therefore found in whole grain products. It is also found in potatoes, sunflower seeds, soybeans, sesame, peas, rice and oatmeal. 300 grams of peas, 200 grams of whole grain rice or oatmeal or 200 grams of whole grain flour can cover your daily requirement.

Vitamin B2 (Riboflavin)

Vitamin B2 – or riboflavin – is involved in protein and energy metabolism and is important for growth and development. It is found in yeast, almonds, soybeans, mushrooms, whole grains or broccoli, asparagus and spinach. 200 grams of almonds, 250 grams of mushrooms, 375 grams of pumpkin seeds, 400 grams of soy meat, 450 grams of dried lentils, 700 grams of wholemeal flour or 650 grams of cooked broccoli correspond to the daily requirement.

Niacin

Niacin, also known as vitamin B3, is involved in energy, protein, fat and carbohydrate metabolism. Your daily requirement can be covered with 25 grams of peanuts and 100 grams of fried oyster mushrooms or 250 grams of whole wheat. Niacin is found in peanuts, cashews, mushrooms, wheat bran, dates, whole grains, legumes, roasted coffee beans or potatoes.

Vitamin B6

Like all B vitamins, vitamin B6 (pyridoxine) is involved in metabolism. It plays an important role in protein metabolism in particular. The nutrient is found in whole grain products, potatoes, walnuts, sunflower seeds, bananas, legumes or soybeans. 45 grams of sprouts, 150 grams of rolled oats, 130 grams of soybeans or 300 grams of potato or carrot salad refined with a handful of walnuts are enough to cover your needs.

Folic Acid (Folate)

The human body needs folic acid for blood formation, growth and development. Pregnant and breastfeeding women in particular should ensure that they are adequately supplied. The average daily requirement can be covered by 40 grams of sprouts, 400 grams of green vegetables, 150 grams of soybeans, 200 grams of chickpeas or 300 grams of kale. Folic acid is found in green leafy vegetables such as spinach, types of cabbage, whole grain products, parsley, cereal germs and bran, yeast or potatoes, legumes such as soybeans, lentils or chickpeas.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is important for all build-up and breakdown reactions in the body. The vitamin is found in lentils, beans, celery, yeast, mushrooms, peanuts, rice and whole grains. The daily requirement can be covered, for example, by 200 grams of porcini mushrooms, 400 grams of wholemeal rye flour, 300 grams of rice, 300 grams of beans or celery.

Biotin (Vitamin B7)

We depend on biotin: It is a component of important enzymes and is important for skin and hair. We can absorb it from yeast, peanuts, oatmeal, brown rice, peas, spinach, lentils. Our daily requirement corresponds to around 500 grams of apples, 85 grams of soybeans, 150 grams of walnuts or 700 grams of beans.

Vitamin B12 (cobalamin)

The human body needs vitamin B12 – or cobalamin – for blood formation and for building up the cell core substance. It is formed by microorganisms and is found in animal foods such as meat, offal, eggs and dairy products. Vitamin B12 is a problematic nutrient, especially for vegans: although fermented foods such as sauerkraut, algae, beer and seedlings are said to contain cobalamin, they are not considered reliable sources. To counteract a vitamin B12 deficiency, vegans and possibly vegetarians should take supplements or use fortified foods or toothpaste.

Vitamin C (ascorbic acid)

Ascorbic acid has many functions: It is involved in tooth, bone, connective tissue and blood formation. It helps to heal wounds and injuries, improves iron absorption from food, has an antioxidant effect and performs functions in the immune system.

Vitamin C is found in particularly large amounts in rose hips, sea buckthorn, peppers and berries such as black currants. 100 grams of fennel, 80 grams of broccoli or Brussels sprouts, 250 grams of chard or leeks, 200 grams of spinach or kohlrabi or 130 grams of cauliflower cover the daily requirement.

Vitamins are delicate

Many vitamins are sensitive to light and oxygen. Some are also sensitive to heat and washing. Still other vitamins can be better absorbed by the body when heated than raw. Not all sensitivities can be observed for every food or vitamin – but with these tricks you can ensure that your food has the highest possible vitamin content:

Store food as cool, dark and dry as possible
wash only briefly and uncut,
stew and steam rather than cook for a long time,
Use cooking water for sauces and
Eat fruit and vegetables both fresh and heated.

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Plant Avocado Seeds and Grow Avocados

Did you know that you can plant the avocado seed and grow your own avocado? All you need is water, toothpicks and some potting soil – and of course the stone from which you want to pull the avocado.

The guacamole is ready and you still have an avocado seed left? The avocado stone is also the seed for an avocado tree – so you can easily grow a tree for your home from a leftover avocado seed by planting it. However, you cannot harvest an avocado from such a tree, since the male and female flowers are not open at the same time, which means that self-pollination and thus ripening into an avocado are ruled out.

Plant avocado seeds and grow avocados

To get fruit, you would need two different types of avocado trees, each with their flowers opening in opposite directions. Nevertheless, the evergreen tree from the planted avocado seed is a pretty sight, for example in the conservatory, as a houseplant or in a greenhouse. Also read: Grow your own vegetables: 8 foods that keep growing back.

Grow avocado as a houseplant – that’s how it works!

Use the following trick to grow avocados:

Remove the avocado pit from the avocado, wash it well and let it dry.
Before you can plant it, the avocado seed needs to form roots. To do this, poke three toothpicks about halfway down the side of the avocado stone.
Then hang the avocado stone with the pointed side up in a glass container with water so that the lower end of the avocado is in the water.
The toothpicks serve as a holder and lie on the edge of the glass jar.

Off into the ground: plant avocado seeds

After about three to ten weeks, several roots will have formed and you can plant the avocado seeds in normal potting soil. It is important that the pointed part that was above the toothpick is not covered with soil. The pot with the planted avocado seed is then covered with a clear plastic bag or glass bell jar to create enough humidity.

Watered regularly and placed in a bright place at over 20 degrees, the avocado seed will soon begin to sprout. As soon as the plant has a few green leaves, you can remove the cover and place the avocado tree in its final location. It’s that easy to grow your own avocado!

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Chamomile Tea – Natural Medicinal Plant

Chamomile tea is not only tasty, it is also beneficial. Explore the many ways to actively improve your well-being with fresh chamomile tea.

Chamomile tea – the natural medicinal plant

Almost every household lacks chamomile tea. The tasty tea is particularly popular to treat colds or to recharge your batteries on cold days. But what makes the plant so special? Chamomile tea contains, among other things, anti-inflammatory effects and improves the digestive system. But there are also other areas in which chamomile flowers prove to be very helpful.

Chamomile has an anti-inflammatory effect

One of the most important properties of the medicinal plant is that it has an anti-inflammatory effect. In particular, it has positive effects on the gastrointestinal tract. Since it is also antibacterial and has an antispasmodic effect, there are several ways to use chamomile tea beneficially. The natural product should not only be drunk. In order to ensure the full effect in the individual areas of application, the medicinal plant must be used accordingly. There is no need to buy any special products like dried flower or anything like that. Good chamomile tea is enough to enjoy the many benefits of the plant:
Treat inflammation in the throat or gums with regular gargling of chamomile tea. The herbal tea must not be too hot, otherwise it will unnecessarily burden the inflamed areas. Do not swallow the tea afterwards, but spit it out.
To relieve discomfort in the gastrointestinal tract, enjoy a cup of chamomile tea in the morning. To unfold the full effect, let the tea steep for at least five minutes. The tea also helps with mild constipation and cramps.
To relieve cold symptoms, use the tea for inhalation. Pour boiling water over the chamomile tea and let it steep for eight minutes. Then inhale the steam deeply – let it cool down sufficiently beforehand to avoid burns.

Also suitable for external treatment

The healing effect of the plants is due, among other things, to essential oils. Above all, the so-called bisabolo. This is a precursor to chamazulene. The oil is used in natural cosmetics as an extract. There are a number of ready-made creams and lotions that are often suitable for treating dry or inflamed skin. These funds are mixed with the extract of chamomile flowers. The withdrawn bisabolo is blue in its natural form. High-quality creams can be recognized, among other things, by the fact that they have a slight blue tinge.

It is possible to get the healing properties of the oils from chamomile tea as well. Small wounds can be cleaned and disinfected with cool tea, dry and inflamed facial skin can be treated with a facial tonic made from chamomile tea. It is not necessary to add other ingredients. Simply brush the skin with the cooled tea. Then apply a rich moisturizing cream.

Use certified teas

Not every chamomile tea offers the same quality. High-quality products rely on ingredients from natural, organic and sustainable cultivation. This ensures that the tea retains its pure ingredients in high concentration. Cheap teas, for example, are heated unnecessarily or treated with additives to extend their shelf life. There are also different types of chamomile tea. The so-called real chamomile, Matricaria chamomilla, is considered by connoisseurs to be particularly tasty and healthy.

It is possible to grow chamomile plants in your own garden or on the balcony with little effort. These are wild plants that do not require any special care. To brew the delicious tea, pinch off the chamomile flowers right at the top of the stalk and set aside to dry. Depending on the size of the flowers, this can take up to two weeks. Then put the chamomile blossoms in a tea strainer and pour boiling water over them.

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How to Grow Your Own Coffee Plant

Become your own coffee expert and start growing coffee plants at home. These tips will help you grow coffee quickly.

The way to your own coffee plant

The coffee bean originated in the highlands of Ethiopia and Sudan. From there she has been traveling the world for three centuries now. Subtropical countries around the globe are now emerging as ideal locations for growing coffee plants. With the help of huge harvest fields, global demand can be met. But what do you do if you are a real coffee lover and want to grow your own coffee plant?
We associate coffee with pure enjoyment and an unimagined variety of tastes. Growing your own coffee plant therefore offers a very special appeal. In this article, we will explain the intricacies of cultivation and help you grow your first coffee plant. Because it is a tropical plant, the coffee plant cannot be grown like a normal houseplant. You have to pay attention to temperature, humidity, nutrient levels and much more. It takes a long time from the individual coffee seed to the fully grown coffee bush. You can expect the first yields after about three years. The harvest path is therefore quite long and should not be underestimated. However, if you enjoy growing coffee and don’t shy away from constant care, after a while you can look forward to a wonderful, home-grown coffee plant.

Tips on cultivation and proper care

By far the most popular type of coffee is Coffea Arabica. Using this coffee plant as an example, you can set up an optimal cultivation and breeding plan. First of all, you need to decide on a starting phase. You can start with simple seeds or buy small seedlings directly from the garden store and grow them further. If you start with a seed, it is best to use a fairly fresh one, which comes from ripe coffee berries. The seed can sometimes still have a hard shell and a silver skin. You can simply detach them. You can then place the seed one centimeter below the ground. Here is the perfect place for him to mature into a seedling. Only one bean should be used per pot. Incidentally, already mature head cuttings can be obtained from a coffee bush and also planted at home in a pot. Whether seeds, seedling or cuttings – all need a warm location to thrive. In this way, the coffee plant grows quickly and benefits optimally from the warm environment.

As soon as the growth process has started, the first roots form within a short time. Your coffee cultivation has now reached a crucial point. It’s time to repot your plant. A larger vessel offers more growth opportunities and has a larger breeding ground. In addition to normal soil, you can now also use substrate. This enables constant moisture, which has a positive effect on the growth of your coffee plant. Another repotting will not be necessary very often and only has to be done every two to three years. By the way, you can use normal rainwater when watering. This is completely sufficient to provide the coffee plant with sufficient nutrients. In addition to caring for the soil, the leaves can also be moistened with water every day. Tropical plants absorb a lot of water through their surfaces and thus grow even faster. Slowly but surely, the seed should develop into a real coffee bush. Incidentally, your coffee plant needs more water in warmer months than in colder ones. However, the humidity should not be too high.

It can take a few years for the coffee plant to finally bloom.

If you want to grow a coffee plant, then you have found the perfect candidate for your home. As a real houseplant, it prefers temperatures between 20 and 25 degrees Celsius. If it gets a little colder outside, the robust plant can easily withstand low temperatures of up to 12 degrees or colder. A shady place in the sun and little draft ensure optimal growth all around. If your plant has strong growth spurts, you can also prune the coffee bush a little. This does not affect growth. However, it may be a few years before the coffee plant finally blossoms. If you have finally reached your goal, the only thing missing is pollination. You pollinate the flowers of the coffee plant and ensure that red berries develop. Coffee cultivation is now entering the final phase of the ripening period. The first coffee cherries are slowly growing. After 8 to 12 months, these then turn red and can be harvested. The coffee beans contained in it are used to prepare coffee. When you have reached this point, you can proudly say that you have grown your own coffee plant.

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Yacon: How to Plant and Use the Superfood Tuber

Yacon looks inconspicuous, but it is a real super tuber. It is not only versatile in the kitchen, but also a medicinal plant. You can learn more about it here.

What is Yacon?

Yacon originally comes from South America and is still relatively unknown to us. The plant belongs to the daisy family and is a perennial and herbaceous plant. Perennial means that the plant has a lifespan of over a year. A plant is herbaceous if it does not become woody like shrubs or trees. Both also apply to primula or arnica, for example. Yacon is also related to the sweet potato and its orange-yellow flowers resemble those of the sunflower. The leaves of the yacon plant are also striking. They can grow up to 20 centimeters long and 35 centimeters wide.

Yacon is grown primarily for its edible roots. According to a publication by the Federal Center for Nutrition (BZfE), the tubers consist mainly of water and carbohydrates, especially fructans, mono- and disaccharides. The rest are oligofructose and inulin. This is indigestible sugar for humans. However, this is not a bad thing, on the contrary: when you eat yacon, bifidobacteria multiply in the intestine and ensure a good and healthy intestinal environment. For this reason, Yacon is said to help stimulate the metabolism and reduce feelings of hunger. According to the BZfE, calcium and vitamin C are other ingredients of Yacon in addition to sugar. The calorie content is 20 calories per 100 grams.

It is still difficult to buy Yacon from us. It’s easier to grow them yourself. You can buy either rhizomes or young plants from specialized online retailers.

This is how you plant Yacon yourself

Yacon is a rather undemanding plant. However, there are a few tips you can keep in mind when planting them.

When: As soon as it no longer freezes, you can plant Yacon. This is usually the case from mid-May.
Location: A sheltered, sunny spot is best for Yacon, such as on a window sill or in a greenhouse. In addition, there should be enough space, as the plant can grow up to two meters high.
Soil: Sandy and light soils are recommended. It is best to add some compost so that your plant gets enough nutrients. A layer of mulch over the soil is also recommended to protect the yacon from pests or weeds. Also, be sure to buy peat-free soil, as this does not require peatland drainage. You can find out more about this in the following article: Why you should better buy peat-free soil – and where to get it.
Now all you need is a large flower pot and rhizomes. These are Yacon Earth Sprouts. You can buy these online, for example.

If these points are given, you can start planting.

Fill a flowerpot at least 2 feet wide, mixed with potting soil and sand, as the plant grows very large. You should also keep this distance in the bed.
Dig a 1 to 2 inch hole in the soil and place the rhizomes in it.
Carefully cover the shoots with soil and water them.
Yacon grows slowly at the beginning, but you don’t have to worry. This is completely normal. Leaves develop first until the ground is reasonably covered. After two to three months, the plant then grows faster, it can then be up to two meters high.

You should keep this in mind when caring for and harvesting

After planting, Yacon grows almost by itself. However, there are a few things you should pay attention to in order to properly care for your plant.

In the beginning, you should pull weeds regularly. After a while, the conspicuously large leaves will develop and you won’t have to weed as often.
You should water the yacon plant at least once a day. But make sure that there is no waterlogging.
You do not need to fertilize Yacon if you have added compost to the soil or if there is a surface mulch layer. If you still want to help a little, a potassium-rich fertilizer is recommended. Also read: The best organic fertilizer.
If you planted and cared for the plants properly, you can harvest between October and November. Harvest time may vary slightly. However, you can easily tell from the leaves when the time has come.

With the first light frost, the leaves dry up or die. Then it’s time to dig up the tubers. It can sometimes happen that some tubers break off. That’s not a bad thing though, you can still use them later.

After that, you need to separate the tubers and the rhizomes. You can recognize the tubers by the fact that they are larger and thicker and resemble potatoes. The rhizomes, in turn, are roots or shoots.

Only the rhizomes are overwintered, not the whole plant. That means everything above ground has to be disposed of. You can then simply cut off the dead leaves. They go to the compost. Yacon is also very sensitive to frost. Therefore overwinter the rhizomes in a flower pot in a frost-free, not too dry location. Then cover them lightly with soil in the pot.

Now you should wash the tubers and dry them well. The latter is important so that your Yacon bulbs don’t start to get moldy. It is best to store the tubers in a cool and dry place, similar to potatoes. More about this here: Storing potatoes: These 7 tips will keep them fresh for a long time. The longer you store them, the sweeter the yacon tubers will be. They are still maturing.

Here’s how you can use Yacon

Yacon was already known to the Incas as a medicinal and useful plant. Thanks to the inulin it contains, Yacon is said to stimulate the metabolism, improve the intestinal environment and thus help with dieting. It is also believed that Yacon helps against diabetes and depression.

You can also use Yacon in the kitchen. There are various ways to prepare the tuber. For example, you can eat them raw or use them in soups, stews, and stir-fries.

You can also make a syrup from the tuber. This is good for sweetening desserts or drinks.

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Nettle Recipes: This is How the Plant Tastes Best

The stinging nettle is very popular again today because of its healthy nutrients. With these five recipes you can conjure up delicious dishes from the “weed”.

Nettle recipes – you should know that in advance

There are many reasons to cook more recipes with stinging nettles: The garden herb contains an active ingredient that inhibits the growth of bacteria. Stinging nettles also provide a lot of nutrients: In addition to minerals such as iron, magnesium and potassium, they even contain more vitamin C than citrus fruits!

In order to be able to enjoy the stinging nettle in your mouth without irritation, you must first break off the stinging hairs. For that there are different possibilities:

Briefly boil the nettle. This destroys the plant structure so much that the stinging hairs no longer work.
Roll the collected nettle parts with a rolling pin. This is how you break off the stinging hairs.
Puree or mix your nettle harvest: Here, too, the hair is broken off mechanically.
After you have pre-processed your nettle harvest in this way, you can overcook it without hesitation. Try the following recipes:

Recipe: Nettle as a spinach substitute

Cooked nettle leaves are an excellent substitute for spinach and can be used in the same way.

Ingredients for 4 persons:

500g nettle leaves
1 onion
olive oil
Salt pepper
Preparation:

Remove the stalks (with gloves) from the nettle leaves.
In a covered pot, boil the nettle leaves in a little water for about 10 minutes. It is enough if the water fills the pot by about 1 – 2 cm. Any overlying leaves are cooked by the steam.
Drain the cooking water, but don’t throw it away. It is rich in nutrients and can be used in a soup, for example, or drunk as is.
Finely dice the onion and sweat it in a pan with the oil.
Mix nettle, onion and spices and puree everything.
Tip: The cooked nettle leaves also taste good as “spinach” on pizza or with pasta.

Recipe: nettle pesto

Nettle leaves are also ideal for a tasty, healthy pesto. You can use our basic recipe for homemade pesto as a guide, or try the following recipe idea:

Ingredients for a jar of pesto:

100 ml olive oil
approx. a muesli bowl of nettle leaves
1 large clove of garlic
30 grams of walnuts
20 grams of pine or sunflower seeds
1 dash of balsamic vinegar
juice of half a lemon
1 tsp salt
Black pepper to taste
Preparation:

Briefly roast the nuts and seeds in the pan without fat.
Place the nuts and any other ingredients in a suitable container.
Blend everything with a hand blender until you get the consistency of pesto you want. Alternatively, you can use a mortar and pestle to complete this step. However, this is significantly more time-consuming.

Recipe: Refine the salad with stinging nettles

You can also add nettle leaves raw to any salad. Make sure to break off the stinging hairs first, as explained above. If possible, you should only use young plants or the top leaves of older nettles, especially for the salad. These are particularly tasty.

You can add just a few leaves to your salad or use the nettle leaves as the main ingredient. You can’t go wrong with one of our delicious salad dressing ideas.

Recipe: Nettle Soup

Nettle leaves are also a great side dish for soups. There are practically no limits to your creativity: You can, for example, cook one of our vegan soups and simply add one or two handfuls of nettle leaves.

Nettle soup is often prepared with potatoes and carrots. You can orientate yourself on an ordinary potato soup by adding the nettle leaves about ten minutes before the end.

Recipe: Nettle in a smoothie

Smoothies are popular, versatile and can be really healthy with the right ingredients. So it makes sense to also use the healthy nettle leaves for a delicious green smoothie.

For example, you can use our recipes for green smoothies as a guide – or just get creative yourself. Bananas, strawberries or raspberries, for example, go well with nettles, but also other wild herbs such as dandelion. In any case, a handful of nettle leaves will give you a delicious health boost.

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Plant Buckthorn and How It Works

The buckthorn is ideal for a natural garden as its flowers provide food for many native animals. In this article we will show you how to plant the tree and what medicinal effects its berries have.

The buckthorn is a native plant that, as a valuable habitat for birds and insects, is of particular importance for the preservation of biodiversity. You will find it in the form of dense hedges and bushes, especially in alluvial forests, sparse forests and at the edges of forests. Butterflies, wild bees and many other insects feed on the flowers and leaves of the buckthorn. The buckthorn gets its German name from its thorns, which sit at the end of the short shoots and overlap with the branches in a cross shape. From September onwards, the deciduous tree bears pea-sized black drupes, which birds like to eat. The raw fruits are poisonous for humans, in dried form they are known in folk medicine as a strong natural laxative.

Planting buckthorn: This is how you do it right

As an ecologically valuable tree species, the buckthorn enhances every natural garden. With its dense branches, it offers birds and other animals a safe retreat in your garden. You can plant the robust shrub on its own or grow it together with honeysuckle, dog rose or dogwood to form a wild hedge. Before you plant buckthorn, you should consider the following tips:

Location: The buckthorn thrives best in a sunny spot in the garden. But you can also successfully plant the robust woody plant in semi-shade. Blazing sun and wind do not bother the buckthorn. In too shady locations, its leaves are slightly larger.
Soil: In the wild, buckthorn grows on stony, loamy and gravel soils. In the garden, it loves well-drained soil with a high lime content. Even slightly damp soil is no problem for him – only permanently wet roots can cause the shrub to die.
When to plant: You can get young buckthorn plants from well-stocked garden shops. There they are usually offered in plant containers or as bales. In theory, you can plant the buckthorn in pots all year round, as long as there is no frost on the ground. If you buy the tree as a root ball, it is best to put it in the ground in spring or autumn.

Plant buckthorn correctly:

First, dip the buckthorn root ball in a bucket of water. As soon as no more air bubbles rise, the young plant is sufficiently watered.
If you want to plant the buckthorn as a hedge, dig several planting holes about two meters apart. Make sure that the holes are at least as wide and deep as the root ball.
Place the young plants in the holes. With baled goods, make sure that no soil trickles down when you lift the plant. Untie the top of the bale cloth so that it doesn’t hinder the growth of the buckthorn and has a better chance of rotting later.
Mix the excavated soil with some compost and pour the mixture back into the hole.
Press down the top layer of soil and water the buckthorn generously at the end.
By the way: the buckthorn has very strong, deep roots with many runners. That’s why you can use it to fasten embankments and slopes.

Proper care for the buckthorn

In the right location and with the right care, the buckthorn can grow up to six meters high. Fortunately, like most wild trees, buckthorn is relatively undemanding and therefore fits well in a low-maintenance garden. With the following care tips, the wood grows particularly vigorously:

Watering: You rarely have to water the buckthorn, as it prefers to be only moderately moist. Therefore, always check first whether the top layer of soil has dried before you water the wood. Since buckthorn is sensitive to limescale, you should water it with stagnant tap water or rainwater from the barrel. In winter you should water the shrub even more sparingly and just make sure that the soil does not dry out completely.
Fertilizer: In theory, buckthorn does well without additional fertilizer if you mix some compost under the soil when planting.
Pruning: Buckthorn trees usually do not need a topiary. You can remove broken or dead branches at any time. Note, however, that the buckthorn copes with pruning measures less and less with increasing age and then no longer sprout so strongly.

Buckthorn: Native plant with a strong laxative effect

In the vernacular, buckthorn is also known as purging buckthorn because of the laxative effect of its fruits. Once dried, the fruits were used as a laxative and for blood purification. However, the medical journal PTAheute advises against using the berries in this way because their effects are difficult to regulate. Smaller amounts can cause painful side effects such as vomiting, stomach cramps and diarrhea. This strong reaction is caused by anthraquinone glycosides contained in the fruit. These substances inhibit the absorption of water in the intestine and at the same time ensure that more water flows into the intestinal tract. In this way, the pressure in the intestine increases.

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Cooking Tips

Basil: The Spice Plant is So Healthy

Basil is healthy and adds a tangy flavor to various dishes. Here you can find out more about the properties and possible uses of the herb.

Basil is an essential herb in Mediterranean cuisine. With its aromatic, spicy aroma, it refines pasta, pizza, vegetable pans or salads. Already in ancient Greece and Rome, basil was used to refine dishes and as a remedy for various diseases. The herb plays an important role not only in Europe, but also in other cultures: for example, it is an important part of Ayurvedic cuisine.

Basil is originally native to the tropics of South America, Asia and Africa. Today it is also cultivated in European countries. Basil is also grown in Germany. The type of basil most used in this country is the so-called shrub basil. In addition to this, there are over 60 other types of basil, such as lemon or Thai basil.

Basil is so healthy

Basil owes its intense smell and taste to the essential oils it contains. But the herb not only tastes good: basil is also healthy. It is particularly rich in magnesium, iron, potassium and calcium. Basil also contains significant amounts of vitamin A and some B vitamins. In order for these micronutrients to actually help cover your daily requirement, you have to eat a larger portion of basil (at least 20 grams). With the help of a pesto or processed in a salad, this is not a problem.

Incidentally, per 100 grams, basil provides you with around 46 kilocalories, 2.4 grams of protein and 7.5 grams of carbohydrates. There is hardly any fat. After all, the herb also consists of 3.1 percent fiber.

Basil: Healthy Remedy

Basil is not only healthy, but is also used as a remedy. In the form of tea, basil oil or ready-made capsules, it can provide relief for various ailments. This is due to the essential oils it contains. So far, they have not been scientifically confirmed as far as possible, but are based on traditions and experiences of naturopathy. Together with other medicinal herbs, basil helps in particular with:

bloating and flatulence
loss of appetite
digestive problems
In Indian medicine, for example, it is also used for skin diseases, menstrual cramps, earaches or fever. Traditional Chinese medicine (TCM) uses basil for stomach cramps or kidney and gum problems.

Basil: buying tips

You can buy fresh basil in most supermarkets, either loose leaves or in a pot. For ecological and economic reasons, we recommend the latter option: if you buy basil in a pot, you save on unnecessary plastic packaging and can cultivate the plant directly in the garden or on the balcony. In this way, new leaves keep growing and you can benefit from the plant for longer.

Alternatively, you can also use dried basil. In all cases, you should pay attention to organic goods if possible. In this way you support ecological agriculture that works without chemical-synthetic pesticides. This not only makes the basil healthy, but also protects biodiversity. Also try to buy basil locally if possible. It’s best to buy it between June and September – that’s when the herb is in season in Germany.

Another option is to grow a basil plant from seed yourself. You can find more information here: Planting basil: when, where and how to care for it

Here’s how you can use basil

Basil gives various dishes a spicy aroma. If you process it into basil pesto, you can not only serve it well with pasta, but also make it last longer thanks to the oil. You can also use basil in a fresh tomato salad or zucchini salad.

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Food

The Coffee Plant

Coffee is undoubtedly the favorite drink of the Europe. The aromatic pick-me-up is enjoyed at home, in a café and even on the go. But how are the beans made and how do the types differ from each other?

Coffee plants belong to the blushing family. There are many types of coffee, but only a few are suitable for making coffee. Arabica and Robusta are the best-known and best-selling types of coffee in the world. In addition to these two types, there are others that are not easily available due to their rarity, but are still in great demand. The coffee beans form the seeds of the coffee plant or coffee tree. Since it is easier for the harvest, the trees are kept rather small. The coffee cherry usually contains two coffee beans. But sometimes the fruit buds wither away and only form one bean, the so-called pearl bean. This is particularly sought after because it contains a stronger aroma.

Arabica

The Arabica bean has the largest share in the coffee market. It is best known for its digestibility and soft fruity taste. The bean can be recognized by its oval body and the curved S-line on the flat side. Compared to Robusta, it contains less caffeine and is more demanding in terms of growing conditions.

Arabica beans prefer a higher altitude – between 800 and 2,000 meters – and need a balanced climate with mild, constant temperatures. From a cultivation height of 1,000 meters one speaks of highland coffee. The more demanding conditions are prerequisites for the diverse flavors that make the bean so popular. But the Arabica plant is the only coffee plant that is able to pollinate itself; all other types of coffee depend on cross-pollination by wind and bees. Some roasters only use Arabica beans for their blends. This blend is labeled “100% Arabica” on the packaging.

Robusta

The Robusta plant is much more resilient than the Arabica plant. It is more resistant to diseases such as “coffee rust”, which is due to the higher caffeine content, and can also handle higher temperatures better. Their cultivation height is less than 900 meters. It grows faster and has a higher yield than the Arabica plant, and its flavor is earthy, woody, and bitter.

That is why it is particularly popular for espresso blends. The bean is smaller and rounder than the Arabica bean. It usually has a straight slit on the flat side.

Lesser-known types of coffee

The Excelsa plant was only discovered about 100 years ago on Lake Chad, which lies in Central Africa between the countries of Chad, Cameroon, Niger and Nigeria. Despite dry soil and when there is little rain, it thrives very well and is also very productive. The taste of Excelsa coffee is strong and aromatic. Therefore, it is mainly consumed in the growing region. Only small quantities are exported abroad.

The Liberica plant – growing areas are Liberia, Sierra Leone, the Central African Republic, Benin, the Philippines, Indonesia and Vietnam – is very robust. It is hardly susceptible to parasites and pests, has a long lifespan and produces a very high crop yield. It has a very tart taste because it contains less sugar and more caffeine than Arabica and Robusta beans. However, their maturing process takes longer than with other types of coffee. Liberica beans are often used as an admixture.

Stenophylla beans grow at altitudes of up to 700 meters and require very little water. The fruits of the Stenophylla plant are black and take longer to ripen compared to other types of coffee. Therefore, it is usually only grown for domestic needs. Stenophylla coffee tastes very mild because it contains very little caffeine. This type of coffee is cultivated in Guinea, Sierra Leone, the Ivory Coast, Ghana and Nigeria.

Special types of coffee

Coffees are blends and variations of the above coffees. The types of coffee listed here have characteristics and differences due to local environmental factors or their production process.

Kopi Luwak comes from the islands of Sumatra, Java and Sulawesi. It is also called cat coffee because the civet cat species musang is responsible for the production. She eats different types of coffee beans. The fermentation of the beans then begins in the intestine due to digestion. After being eliminated, the beans are collected and processed. Kopi Luwak is considered the most expensive coffee in the world. The price for 1 kg is around 300€. However, since this is linked to the annual yield, the price can fluctuate greatly.

The Arabica variety Maragogype is also called elephant bean because it is about 30% – 40% larger than the usual Arabica beans. It is very low in acid and easily digestible. However, it is not suitable for industrial roasting, as it has to be gently roasted twice, with great care, so that it does not burn. However, the harvest yield of the Maragogype plant is lower than that of other Arabica plants and its price is therefore higher. It is mainly grown in Mexico and Nicaragua.

Jamaica Blue Mountain is an Arabica plant grown exclusively in the Blue Mountains of Jamaica. The coffee cherries are hand-picked and are not transported in sacks, as is usually the case, but in wooden barrels with black writing. The growth of the plant takes longer due to the climatic conditions, but a better aroma can develop. The climate is cool and there is a lot of precipitation. Since the cultivation area is very small, it is a real rarity. The Jamaica Blue Mountain tastes mild and sweet and is very aromatic.

The coffee cherry

The fruit of the coffee plant is called the coffee cherry because it is red in color when ripe. Only the Bourbon coffee plant, which belongs to the Arabica species and grows in Kenya and Brazil, is an exception here, because its ripe coffee cherries are yellow. Unripe coffee cherries are green and turn yellow and red as they ripen. Overripe cherries turn black.

The coffee cherry contains two coffee beans inside, each of which is surrounded by a silver skin, which in turn is covered by a parchment skin. The two beans lie with the flat side facing each other. The two outer layers of the coffee cherry form the pulp – also known as the pulp – which consists largely of water, and the fruit skin.

Since coffee plants know no seasons, their fruits are not all ripe at the same time. The plants can flower, bear unripe and ripe fruit and wither at the same time. This tropical phenomenon has an impact on harvesting and processing, since only ripe fruits can produce high-quality, aromatic coffee beans of the best quality.

Growing areas

Coffee is grown in the so-called coffee belt. This extends from the 23rd degree of latitude north to the 25th degree of latitude south. Around 80 countries cultivate coffee plants, but not all of them export their coffee abroad. Only near the equator, along the tropical and subtropical zones – and a few exceptions – do coffee plants find the optimal conditions they need to grow. The influencing factors include:

Temperature: Coffee plants like it warm. The optimal temperatures are between 18 and 25 degrees. However, it must not be warmer than 30 degrees and not cooler than 13 degrees. The plants need constant temperatures without large fluctuations. Frost is particularly damaging to plants and can lead to crop failure. Direct sunlight must be avoided by using shady plants and trees.

Rainfall: In general, coffee plants need a lot of rain. Because they like high humidity. The exception is the Excelsa plant, which also copes well with little rainfall and dry soil.

Height of cultivation: The higher coffee grows, the more time it needs. On the other hand, coffee beans that have been grown in higher areas form more aromatic substances and are milder.

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Food

Coffee Export Worldwide: The Home of the Coffee Plant

When you think of coffee and its growing areas, you immediately have South America and Africa in your mind’s eye. The reason for this is simple: the sensitive coffee plant needs specific, finely tuned climatic conditions in order to grow optimally and produce aromatic beans. Coffee export is therefore not possible everywhere, but only where there is a mild climate without frost all year round: in the so-called coffee belt on the equator. The growing areas of the coffee exporters range from Africa to Asia, the Caribbean, South America to Australia. Depending on the growing area, the coffee has a taste that is typical of the region. We have put together a list for you of who is among the largest coffee exporters and how coffee exports behave worldwide.

At the top of coffee exporters: Brazil

Although Africa is the actual homeland of our coffee, exports from there account for only one-sixth of coffee production. The largest coffee exporter, on the other hand, is Brazil with a 34% share of the global export volume. There are approximately 300,000 coffee farms across the country, covering up to 25,000 hectares.

In Brazil, the beans are usually harvested by hand from May to November and usually dried directly in the sun. Coffee is one of the most important export goods and is mainly shipped to the USA and Europe. However, the Brazilians drink almost half of their coffee production themselves.

Second place: Vietnam

After Brazil, Vietnam accounts for about 14% of global coffee exports. The market in Vietnam is strictly regulated: since Vietnam is often accused of price dumping, there is a government-limited acreage of around 630,000 hectares that can be used for coffee cultivation. The hardy and high-yielding Robusta variety, which is mainly used for instant coffee products, is grown almost exclusively.

Third place with special features: Indonesia

7% of coffee exports worldwide come from Indonesia, mainly Robusta is harvested here. Even if Indonesia is summarized as a coffee-growing region, there are regional differences and peculiarities. The island of Java, for example, is well known: the Arabica or Java beans grown here account for 8% of Indonesian coffee exports.

In Sumatra, the coffee cherries are peeled wet using the so-called “Giling Basah” method.

The most expensive coffee in the world, the Kopi Luwak, is very complex to produce. The coffee cherries are first eaten and excreted by the civet species Fleckenmusang. The bacteria and enzymes in the cat’s digestive tract make the bitter substances in the coffee cherries almost completely disappear, which has a very positive effect on the taste of the coffee.

Another special feature of Indonesia is a certain form of storage in connection with the after-ripening effect of the coffee beans. The so-called warehouse coffee picks up on the circumstances of the earlier coffee exporters, where the beans had to make a long journey on their way to Europe. Today, the beans mature in special warehouses and are processed into the Old Java, Old Government or Old Brown varieties.

Fourth place: Colombia

The most well-known coffee-growing region in Latin America is Colombia, which produces about 6% of the world’s coffee exports. In contrast to Vietnam and Indonesia, however, Arabica beans are almost exclusively grown in Colombia for coffee export. The coffee beans can be harvested twice a year thanks to the optimum climatic conditions in the country’s high altitudes. Colombian coffee is known all over the world for its special mildness and is valued and loved by coffee connoisseurs.

Country of origin in fifth place: Ethiopia

Ethiopia is the country of origin of coffee and 5% of coffee exports, especially the Arabica variety, are shipped from here. Every fourth inhabitant of Ethiopia earns his living from coffee production. And although Ethiopia is one of the world’s largest coffee exporters, most of the production remains domestic.

Coffee is important to Ethiopians and growing coffee is part of the country’s tradition. The most legendary coffee from here is the Harrar, which is grown at an altitude of 1500 to 2100 meters and whose beans have a special golden yellow, almost amber color.

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