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Banana Diet: How Useful is the Diet Really?

How can you lose weight on a banana diet? And how useful is this type of diet? We explain how the delicious fruit should help you lose weight quickly and what you should consider.

Banana Diet: How it works

For the banana diet, it is important that you use green, unripe bananas. They contain a resistant starch that keeps blood sugar levels low so fat burning is accelerated. These are the basic assumptions of the banana diet:

The idea behind the banana diet is that you eat bananas instead of snacks and a regular breakfast.
You can eat as many bananas as you want for breakfast until you are completely full. It is best to drink water to boost digestion.
A light meal is recommended for lunch. There are no specific rules for this. However, you should avoid fatty foods because they would counteract the desired effect of the diet.
If you get hungry in the afternoon, use bananas again. At this point, consciously avoid sweets.
The choice of your dinner is also up to you. However, make sure to eat very early in the evening so that there is at least four hours between eating and going to bed.
Tip: As with any diet, the banana diet also means that you should exercise as regularly as possible and move around a lot.

Why do bananas help you lose weight?

There is a lot of sugar in bananas. But they contain no fat and no cholesterol. Instead, they shine with lots of vitamin B, magnesium and potassium.

Fructose: Due to the high fructose content, bananas are considered to be a fast supplier of energy, as studies show.
Magnesium and potassium: Both nutrients are important for your muscles. They strengthen your bones and teeth.
Vitamin B6: stimulates the metabolism and supports the immune system.
The following nutritional values apply to 100 grams of bananas:

Calorific value: 96.0 kcal
Fat: 0.2g
Carbohydrates: 22 g
of which sugar: 17.2 g
Protein: 1.1g
Fiber: 2.0 g

How useful is the banana diet?

Although bananas contain no fat, they do have a relatively high proportion of fructose. Nevertheless, bananas are very filling, making it easier for you to do without sweets.

As with many other diets, the banana diet can also cause possible deficiency symptoms. Therefore, you should not follow this one-sided diet for longer than three weeks. You can lose weight quickly with the banana diet, but it is not healthy in the long term and does not replace a balanced diet.

You should also keep in mind the ecological characteristics of the fruit: bananas travel long distances. They come from the tropics and are delivered to Europe, for example, from Colombia and Costa Rica. In addition, conventional bananas in particular are usually treated with chemical-synthetic pesticides, which also causes a number of negative effects on the health of workers on the plantations. So look out for the Fairtrade seal when you buy bananas.

It makes sense to do regular exercise and eat a balanced diet instead of such diets. Such a lifestyle can lead to your desired weight in the long term.

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How Bad is Aluminum Foil Really?

Again and again one hears that aluminum foil is said to be harmful to health. We explain where you should avoid aluminum foil and which alternatives you can use when grilling.

Aluminum in everyday life

Aluminum is a light metal that occurs naturally on the one hand on earth, on the other hand, z. B. is released into the environment by industrial processes. Humans absorb aluminum mainly through food (as a natural component or as part of additives) and drinking water, but also cosmetics, antiperspirants, toothpaste, or medicines containing aluminum.

Aluminum & food

If food packaging containing aluminum, aluminum foil, or crockery made of uncoated aluminum comes into contact with salt or acid, aluminum ions can be released from the packaging or from the crockery and transferred to the food. For this reason, salty or acidic foods such as sliced ​​fruit or vegetables, feta, sausage, marinated meat or fish, etc. should not be stored or prepared in aluminum foil. Aluminum cooking pots that are not coated should not come into contact with salty or acidic foods. Caution should also be exercised with ready meals made from aluminum trays because according to a study by the German Federal Institute for Risk Assessment (BfR), these too can have high aluminum contents. Aluminum ions can be transferred to food, especially when keeping uncoated meal trays warm, as they are often used in community catering (kindergartens, schools, nursing homes, and canteens).

Beverage cans, yogurt cup lids, or coffee capsules, on the other hand, are harmless. These are coated on the inside so that no aluminum ions are transferred to the food.

Health Effects

When considering the hazard potential of aluminum, the focus is on the effects on the nervous system, fertility, unborn life, and bone development. In healthy people, aluminum is excreted via the kidneys, but over the years it can accumulate, especially in the lungs and skeletal system. However, people with kidney failure are particularly at risk. Due to the inability to excrete aluminum, it accumulates in the body.

A connection between aluminum intake and the development of Alzheimer’s or breast cancer has not yet been scientifically confirmed.

Limit

The EFSA (European Food Safety Authority) has set the tolerable weekly aluminum intake level for consumers at 1 mg/kg body weight, i.e. the amount that can be taken weekly for a lifetime without having to expect any undesirable health effects oral intake derived from food.

Since the intake of aluminum cannot be avoided in all areas (environment, medicines, …), it is worth avoiding it where there are alternatives.

Grilling

Since carcinogenic polycyclic aromatic hydrocarbons (PAHs) are formed when fat drips into the embers when grilling, many people still use aluminum foil or aluminum cups. The bad news: Harmful substances are also released from the aluminum cups when they come into contact with acid or salt (e.g. marinated food). The good news: There are alternatives that make barbecuing a safe pleasure.

Grilling without aluminum foil

As a natural alternative to aluminum foil, e.g. B. cabbage, chard, or vine leaves, in which the food can be wrapped. Blanch hard leaves beforehand, so they become softer and easier to fold. Potatoes, fish, or vegetables can also be wrapped in baking paper. It is best to oil the paper a little and make sure that the temperature is not too high.

Aluminum grill trays can be replaced with grill trays made of stainless steel or enamel, which also offer the advantage that they can be reused. Teflon-coated silicone grill mats are now also on the market.

If you want to give your food a subtle smoky aroma, you can use wooden grill paper to wrap it or place meat, fish, vegetables, etc. on grill boards or planks made of wood (usually cedar or beech). The boards can be used several times, just soak them in water before grilling. This creates a light smoke and the boards do not burn.

Grill woks made of coated steel are suitable for the gentle preparation of fresh vegetables.

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Slow Coffee: These are the Best Ways to Make Really Good Coffee

A typical slow coffee is prepared – and that shouldn’t come as a surprise – slowly. With a hand filter, but also with the espresso maker or the French press, this is very easy and creates awareness for better coffee.

I have never understood why people prefer a coffee from the fully automatic machine to a freshly brewed one. When Nespresso suddenly moved into my friends’ homes, I almost lost my faith. Overpriced coffee in aluminum capsules that only work in an overpriced coffee machine and also cause a gigantic waste problem. Stiftung Warentest estimated the amount at 5,000 tons of capsule waste in 2015.

Instead of coffee at the push of a button, supporters of the slow coffee movement are already celebrating the preparation. Get up ten minutes earlier in the morning, breathe in the scent of whole coffee beans, grind the coffee and pour it into the espresso maker in good portions. This has a meditative character – and is also a wonderful morning ritual. It’s about giving yourself a lot of time and consciously perceiving this as well as the enjoyment of the coffee later.

The Slow Coffee movement also includes paying attention to fair production conditions and sustainable cultivation. You can often get good fair trade organic coffee directly from your trusted roasting house. You can also find recommended coffee in many supermarkets and health food stores. Just find out more in our best list for organic and fair trade coffee.

Classic slow coffee is brewed slowly. But other methods of preparation are also ideal for “slow coffee”. We introduce you to five ways to make really good coffee.

The espresso maker – an Italian original

The espresso maker is a classic that can be found in every Italian household. As the first espresso machine for the home, his invention triggered a small revolution in 1933: Until then, the popular hot drink in Italy could only be enjoyed in public coffee bars.

The espresso maker – also mocha pot – does not generate enough pressure for a real Italian espresso with a fine crema (and therefore shouldn’t really call itself espresso), the coffee still tastes good. A classic espresso maker generates around 1.5 bar. The Brikka – a further development of the classic espresso maker from the Bialetti brand – manages a total of 6.5 bar. For comparison: a portafilter machine works with a pressure of up to 15 bar.

The whole thing works very simply: Fill in water at the bottom, insert the sieve, fill completely with espresso powder and smooth out the powder. Place the pot on the stove over medium heat, when it hisses and bubbles, the espresso is ready.

Good to know: Biorama from Austria reported in March 2021 that a relatively large amount of aluminum can get into the coffee from standard espresso pots. Fortunately, the recommended limit values ​​are not exceeded by normal coffee consumption. However, you can easily work around the problem by using an espresso pot made of stainless steel (instead of aluminum).

French Press – for better coffee

Another environmentally friendly way of making coffee is the French press, also known as a stamp press pot or press stamp pot, push-through pot, Bodum pot or cafetière. The manual coffee maker was probably invented in France at the end of the 19th century. The Italian designer Attilio Calimani had it patented in 1929, and his compatriot Faliero Bondanini developed it further. It experienced a hype with us in the nineties – and with good reason.

The coffee from the French press tastes more intense, fuller and less “clean” than that from the filter machine. In this coffee preparation, a metal sieve takes over the role of the filter. Because the coffee powder is in contact with the water for longer, significantly more coffee oils and fats go into the finished coffee.

The preparation is also very easy here: fill the French Press with coarsely (preferably freshly) ground coffee powder, pour in hot water, leave to steep for four minutes, put on the lid and press down the sieve. Enjoy immediately, this is how the coffee tastes best.

Filter coffee – the simplest way to prepare coffee

The hand filter is undoubtedly a classic when it comes to coffee preparation. With grandparents you can usually still find it hidden somewhere in the closet, it had to make way for the modern filter coffee machine. Baristas swear by filter coffee – if you use the right technique.

To prepare coffee, use about 60 grams (9 tablespoons) of medium to finely ground coffee per liter of water. Before use, you can briefly rinse the paper filter with hot water from the kettle – this will eliminate any paper taste and also keep the filter at a good temperature.

After boiling, it is best to let the water cool down to 90 degrees for a few minutes to prevent fine coffee particles from burning and your coffee from becoming bitter in taste. First, pour just enough water on the powder to cover it and let it swell for 60 seconds. Then add water in 100 milliliter increments, advises the expert.

Karlsbader Kanne – coffee preparation with tradition

The Karlsbader Kanne is a real eye-catcher. It is also used to prepare filter coffee, is made entirely of porcelain and does not require a paper filter or other additives. There is also the Bayreuther Kanne, a new edition of the Karlsbader Kanne in a modern design. The Karlsbader or Bayreuther jug consists of four parts: the jug itself, a porcelain filter, a water distributor and the lid.

The preparation is very simple, the coffee is pleasantly mild. Heat the water to 95 degrees, coarsely grind the coffee (we recommend a grind of 9 or 10). Put the coffee in the filter – calculate about 10 grams or 1.5 tablespoons of coffee per cup – and spread it out. Put on the water distributor, pour in the water, let it swell for 30 seconds and then add more water.

Kamira – espresso maker for lovers

The Kamira can almost still be described as a novelty. The Italian inventor Nino Santoro used it to develop a very simple machine to bring the classic espresso from the portafilter machine into the home kitchen. The result is impressive: an espresso that, despite the relatively low pressure (about 3 bar), has a nice, slightly coarse-pored crema – and tastes good.

The application is quite simple. With the valve closed, you fill the storage tank with water, open the valve and let it run down into the water tank. Fill the portafilter with espresso powder, insert it and close the valve. Then the cooker comes on the stove and within a few seconds espresso flows from the portafilter directly into the cup. When the desired amount is reached, slowly open the valve to release the pressure, done.

The espresso maker is handmade in Italy, costs around 80 euros and, according to the manufacturer, is practically indestructible. Espresso fans will definitely have fun with it.

If, despite everything, you are not convinced by this type of coffee preparation, you will also find recommendations for coffee machines and alternatives to coffee capsules made of aluminum.

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Coconut Blossom Sugar: The Sugar Substitute Really is That Healthy

Coconut blossom sugar is also called palm sugar and is an alternative to white table sugar. Many manufacturers advertise that coconut blossom sugar is also healthier – but is that really true?

There are numerous sugar alternatives that you can use to sweeten coffee or yoghurt. One of them is coconut blossom sugar. It is said to be healthier than white sugar because it causes blood sugar levels to rise very slowly. The theory goes that the body metabolizes less insulin and you have fewer food cravings. However, there are still no meaningful scientific studies on this.

Coconut Blossom Sugar: Healthy Sweetness or Calorie Bomb?

In terms of calories, coconut blossom sugar is anything but healthy: the sugar substitute contains 384 calories per 100 g. For comparison: In white sugar it is not much more with 400 calories per 100 g.

The carbohydrates contained (approx. 90 g) correspond to the amount found in white sugar (approx. 100 g). In addition, the nutritional information varies from manufacturer to manufacturer: Some advertise that coconut blossom sugar contains a particularly large number of vitamins and minerals. However, these promises should be treated with caution. Because to get a health benefit, you would have to consume several kilos a day.

Cooking and baking with coconut blossom sugar?

You can replace coconut blossom sugar 1:1 with white sugar. Because coconut blossom sugar is almost as sweet, despite its name, it doesn’t taste like coconut. Its caramel note is well suited for desserts.

However, you should not use coconut blossom sugar for baking: it easily forms lumps in the dough and does not rise as well as white sugar. If you cook with coconut blossom sugar, you have to keep in mind that the sugar dissolves very slowly. You should therefore plan a lot of stirring and a few minutes more time.

How sustainable is coconut blossom sugar?

The coconut blossom sugar originates from the blossoms of the coconut palm: they are cut open and the nectar that flows out is caught in a bowl. A palm tree can release up to two liters of nectar a day – that’s enough for a 500 gram pack of coconut blossom sugar. The nectar is then boiled down until a crumbly mass is formed. This only has to dry and can then be packed.

Almost all of the coconut blossom sugar in Germany comes from Southeast Asia. In Thailand and Indonesia in particular, the nectar is collected from the coconut palms and processed into sugar – the long transport route pollutes the environment. Since the sugar from coconut blossoms is not much healthier, we recommend a sugar substitute from the region – for example regional organic honey or organic sugar beet.

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Cleaning Mushrooms: Should You Really Not Wash Them?

It is often recommended to only clean mushrooms and in no case wash them under running water. But is that really true? You can find out here how best to clean mushrooms before preparation.

Whether mushroom pan, mushroom cream sauce or mushroom cream soup: mushroom recipes usually recommend cleaning the mushrooms before preparation. This means removing any soil residue with a brush or a special mushroom brush. Cleaning, unlike washing, is a dry process. Washing the mushrooms with water is often strongly discouraged. But why?

Clean or wash mushrooms?

The advice not to wash mushrooms under running water is common. They are said to become soaked with liquid and lose their taste.

In fact, mushrooms absorb a small amount of extra liquid when they come into contact with water. Unlike vegetables such as peppers, aubergines or courgettes, they do not have a solid shell that water could roll off. They can therefore absorb some of it.

However, mushrooms already contain a lot of water – in the case of button mushrooms, for example, it is up to 91 percent. This leaves little room for additional water intake. An experiment by the US author Harold McGee confirms this assumption: According to the British Guardian, McGee soaked 252 grams of mushrooms in a water bath for five minutes. They then weighed 258 grams, just six grams more. Since the mushrooms come into contact with water for a significantly shorter time when rinsing, they should absorb significantly less liquid. You can read about this experiment in McGee’s book “The Curious Cook”.

Still, there is slight disagreement as to whether or not washing affects the taste of the mushrooms. According to McGee, there was no loss of taste in the washed mushrooms. According to the Guardian, on the other hand, the British Mushroom Bureau advises against washing mushrooms for too long: the longer the water contact lasts, the more the flavor fades. Nevertheless, the advice center does not completely advise against cleaning mushrooms under water. Wiping them off with a damp cloth or rinsing them under running water is not a problem.

Cleaning mushrooms: is it even necessary?

Self-collected mushrooms can certainly have heavy soil residues or other dirt. In this case, it is advisable to clean the mushrooms and wash them if necessary.

The situation is different with cultivated fungi: They are usually little or not at all contaminated when they are sold. In the case of slight residues, cleaning with a brush or brush is sufficient.

If you don’t want the mushrooms to come into contact with running water, you can wipe them off with a damp kitchen towel afterwards. You can find more detailed tips and hints in these guide articles:

Clean mushrooms: simple step-by-step instructions
Cleaning porcini mushrooms: 3 tips for mushroom pickers
You should be particularly careful when cleaning if you want to prepare mushrooms raw, for example in a mushroom salad. According to the consumer advice center, you should always heat other types of mushrooms before you eat them. They are more digestible and possible pathogens are killed.

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Baking Soda Expired? That’s How Long the Most Important Baking Ingredients Really Have a Shelf Life

Expired baking soda is nothing to worry about because, like some other baking ingredients, you can use it past its sell-by date.

Baking powder expired: what to do?

If your baking powder has expired – according to the best-before date – you can still use it. After all, this date is only a recommendation. As long as food has a shelf life, you should use it. In this way you save garbage and counteract food waste.

Unsealed, dry foods such as baking powder can be kept almost indefinitely. So you can still use it months after the expiry date. However, once you open the packaging of the baking soda, its effects wear off after about a month.

For food of any kind, you can trust your senses. Take a close look at the respective product, smell it or try it. If nothing strikes you as odd, you can eat it. Anything that’s moldy goes in the trash.

Other baking ingredients: This is how long they can be kept

You can use your expired baking powder even after the best-before date has passed. The same applies to other baking ingredients. An overview:

Dry baking ingredients: Flour, baking powder, (vanilla) sugar and other dry baking ingredients can have a much longer shelf life than the best before date. However, one can distinguish again at this point:
Sugar can’t go bad. This is also the reason why it is often used to preserve foods such as jam.
In the case of flour and baking powder, on the other hand, the shelf life depends on the humidity as well as storage and packaging. Also, whole grains spoil faster because of their fat content.
Fresh baking ingredients: Fresh animal foods, such as eggs, are very delicate. Therefore, you should consume or process them as soon as possible. After the best before date has passed, it is advisable to heat the egg through. One method of finding out whether your raw egg is still good is an egg test: you put the egg in a glass of water. If the egg stays on the surface of the water, it is spoiled. You should also consume butter and milk in a timely manner. Tip: Animal baking ingredients often have a shorter shelf life than their plant-based alternatives. So feel free to use vegan margarine, aquafaba as an egg white substitute, and plant drinks as a milk substitute so that you can bake something with it for longer.


Nuts and Almonds: Whole nuts keep longer than grated ones. It is always advisable to smell the nuts and almonds and taste them if necessary. That way you can tell if they’re still good or not.
Chocolate and couverture: Dry and dark storage is important so that both chocolate and couverture last as long as possible. If you open the pack, it can be kept for another ten months, or up to 15 months for dark chocolate.
Spices: Spices should be treated in the same way as nuts and almonds, because whole spices such as cloves, cinnamon sticks or star anise have a longer shelf life than ground spices. Once you open the package of ground spices, you should use them within 6 months. Unopened, they will keep for about three years.

Tip: You can also freeze most fresh baking ingredients, vegan or not, to extend their shelf life.

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Intermittent Fasting: What Does This Form of Fasting Really Do?

Intermittent fasting should not only make you fit, but also slim, healthier and more powerful. Proponents argue that the energy that would otherwise be “lost” in digestion would be available to the body for other activities. What’s up with the trend?

In contrast to therapeutic fasting, intermittent fasting does not generally refrain from eating for a longer period of time, but only for certain periods of time. Several intervals are possible with the form of nutrition, also known as “intermittent fasting”. The variants “2:5” and “16:8” are popular. One involves fasting moderately for two days and eating normally for five days. In the second, there is no food intake for 16 hours, and eating is allowed for the following eight hours.

The variants and permitted calorie intake seem endless here, because everyone should be able to adapt their form of intermittent fasting individually. The idea behind this is the notion that centuries ago the human body didn’t have regular access to food either. That is why intermittent fasting is the original form of nutrition.

With intermittent fasting against insulin fattening

Nowadays we have constant access to food. Most of these are far from healthy because they contain too many unhealthy fats or sugars or are made from white flour. The oversupply of food means that the proportion of overweight people is increasing and it is becoming increasingly expensive for us.

Constant supply of calories through snacks, between meals and high-calorie drinks lead to so-called “insulin fattening”. Due to the almost non-stop consumption, insulin is released from the pancreas almost continuously in order to metabolize the food. However, if insulin is constantly available to the body, it builds up fat mass. Many small meals or high-calorie drinks throughout the day therefore lead to excessive body fat being formed.

In addition, a constant release of insulin leads to fatigue of the pancreas. In addition, the body cells are becoming less and less sensitive to insulin, so that over time diabetes type II can also develop from insulin fattening. A constant calorie intake of any kind is really fundamentally harmful.

Intermittent fasting as a way out of the insulin trap?

Proponents of intermittent fasting cite, among other things, insulin fattening as evidence that intermittent fasting is the most original and healthiest form of nutrition. Animal experiments with mice should also show that intermittent fasting could prevent the onset of type II diabetes. However, the extent to which this result can be transferred to humans has not yet been scientifically researched. This also applies to claims that high blood pressure, Parkinson’s disease or dementia can also be prevented with intermittent fasting.

Only: Even nutritional recommendations such as “in the morning like a king, at noon like a king or in the evening like a pauper” have the same positive effect on the pancreas and insulin levels as intermittent fasting. And if you don’t eat from 5 p.m. to 9 a.m. with the 16:8 variant of intermittent fasting, for example, you are doing nothing other than the once popular “dinner cancelling”. So the idea of ​​intermittent fasting as a way out of the insulin trap isn’t all that new.

Criticism of intermittent fasting

Intermittent fasting therefore has positive effects on the metabolism, but there are also risks behind intermittent fasting. It is suggested that during the permitted “meal times” all foods are generally permitted. Despite the fasting period, the calorie intake can still be higher than is actually healthy. Nor is there any recommendation as to what a healthy meal should look like. Anyone who fasts intermittently does not learn anything about healthy eating apart from not eating.

On the contrary: You run the risk of taking in too many unhealthy calories in the allowed period of time in order to get through the fasting period better. Especially with the 2:5 variant, unhealthy eating habits that can lead to insulin fattening are neither changed nor sensible diets learned.

The German Society for Nutrition (DGE) is therefore very clear about intermittent fasting: “The DGE does not consider this method to be useful for regulating weight in the long term. This does not result in a switch to a health-promoting diet.”

For whom is intermittent fasting nevertheless suitable?

First and foremost, intermittent fasting should not be about losing weight, but about normalizing and optimizing your metabolism. Weight loss is usually a pleasant side effect, but should not be the focus – also to prevent malnutrition or malnutrition.

If you want to do something to prevent insulin fattening and the secondary diseases, you can achieve the first results with the 16:8 variant and “Dinner Cancelling”. However, it is important that the remaining two meals (i.e. breakfast and lunch) are balanced so as not to provoke malnutrition.

At best, however, a healthy diet should consist of three balanced, healthy, wholesome meals with no caloric intake in between: no in-between meals, no snacks, no fruit in between, and no high-calorie beverages. A kind of “mini-intermittent fasting” in the daily rhythm with three wholesome meals.

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Roast Brussels Sprouts: This is How It Become Really Tasty

Roasting Brussels sprouts is easy with these instructions. Roasted Brussels sprouts are a popular side dish in wintry temperatures. Three variants bring variety to the plate.

You can prepare Brussels sprouts in different ways – for example in a pan. We’ll show you three varied ways of roasting Brussels sprouts.

Brussels sprouts are a typical winter vegetable from the cabbage family. Harvest time in Germany begins at the end of September. Brussels sprouts are in high season between November and December. Since cabbage can be stored very well, you can buy regional Brussels sprouts until March.

The best way to buy fresh Brussels sprouts is organic and from regional suppliers. Because organic food usually contains far less pesticide residues – synthetic pesticides are forbidden in organic cultivation. In addition, Brussels sprouts from the region do not have to be transported so far, which saves CO2. An alternative to the shop or market around the corner is the delivery of an eco box** with regional fruit and vegetables directly to your home.

Roast Brussels sprouts: the ingredients

You need the following ingredients for four to six side dishes of roasted Brussels sprouts:

500 grams of Brussels sprouts
3-4 tbsp vegetable oil (e.g. olive oil)
Salt
pepper
1/2 tsp ground cumin
Be sure to use fresh Brussels sprouts for this recipe. Frozen cabbage florets cannot be fried until brown because they lose too much water.

Tip: The ground cumin will help you digest the cabbage better.

Roast Brussels sprouts properly

If you want to roast Brussels sprouts, you should be careful not to burn them. How to properly roast Brussels sprouts:

Clean the Brussels sprouts carefully.
Cut the cabbage florets in half.
Heat the olive oil in a pan on high.
Add the Brussels sprouts once the oil is hot.
Then reduce the heat and fry the halves of Brussels sprouts for about five minutes on medium-high. Stir constantly so the vegetables don’t burn.
Add the salt, pepper and ground cumin and mix the spices with the Brussels sprouts. Reduce the temperature to the lowest level and cover the pan with a lid.
Roast the Brussels sprouts for an additional 15 to 20 minutes, depending on how al dente you want them to be. Stir every 3 to 5 minutes to avoid burning the Brussels sprouts. Add 1-2 tablespoons of water if the veggies are too dry and sticking. Alternatively, you can also increase the amount of oil in this case.

Roast Brussels sprouts: three delicious variants

Roasted Brussels sprouts don’t have to taste boring: With a few simple steps and little effort, you can change the winter vegetables and add variety to your plate.

Brussels sprouts go very well with nuts. For example, add some roasted peanuts or cashew nuts to the finished dish.
With leftover rice from the day before, you can turn the fried Brussels sprouts into a delicious rice pan. Mix the cold rice with the fried florets and heat the rice pan for five more minutes. As a spice, curry goes very well here.
If you’re roasting Brussels sprouts, you can use breadcrumbs to give them a crispy crust. Simply add some oil or butter along with 2-3 tablespoons of breadcrumbs to the already cooked Brussels sprouts and sear them again.
Roast Brussels sprouts in the oven: Put the Brussels sprouts halves in a casserole dish and mix the vegetables with the spices. Pour some oil over it and put the mold in the oven. Then roast the Brussels sprouts for 45 to 50 minutes at 200 degrees Celsius top and bottom heat.
Brussels sprouts can also be combined with other types of vegetables to create a vegetable pan. But pay attention to the different cooking times of the vegetables.

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Quality and Taste: How to Recognize Really Good Bread

Good bread is said to be available in every discounter – at least that’s what Lidl, Aldi & Co. would like us to believe. But good bread is not only recognized by its taste and certainly not by its price, but by how it is made.

Bread is not only available in numerous varieties and flavors in this country, it is also served in the morning, at noon and in the evening. The meals even have their own names – depending on the region, we call them snacks or supper. But do we actually know what exactly is on our table? How can you recognize really good bread and where can you buy it?

You can choose to buy bread:

discount stores and supermarkets
bake shops
bakery chains
organic bakeries
small local bakeries

Where can you buy good bread?

Even cheap bread from the assembly line, made from ready-made baking mixes with artificial enzymes and additives, can apparently taste good: about one in five Germans buys their bread rolls most often in bakery shops and discounters – i.e. in places that have very little to do with real baking to have.

Bread in bakeries and discounters: industrial frozen goods

The supposedly fresh rolls come from industrial production all over Europe; they are delivered deep-frozen as “dough pieces” and are only thawed and baked on site. Artificial enzymes and other aids ensure shelf life, crispiness and color during production.

Speaking to “Markt” moderator Jo Hiller, nutritionist Dr. Finally, Mattias Riedl: “The bread on our supermarket shelves has gotten worse and worse.” As reasons, he lists the baking processes, which are price-optimized and geared towards speed.

Can you really call the bread from the supermarket, discounter or bakery “good bread”? No, when we talk about good bread, we mean bread that is made with purely natural ingredients, that is not made on the fully automatic baking line but in the bakery, preferably in the region – without long transport routes, but with traditional skills by trained bakers. Bread from real bakeries.

But there aren’t that many of them anymore. How do you actually recognize real artisan bakers and how do they bake their bread?

Bakery chains: regional bulk goods

A few large bakery chains dominate the market in Germany. Some of them operate hundreds of branches – some of them throughout Germany, such as Kamps or Ditsch. Other bakery chains sell more regionally, such as Ihle in Bavaria, Dat Backhus in Hamburg or the Glocken Bäckerei in the Frankfurt area.

Nevertheless, these chains have earned the name bakery, because they actually bake their bread themselves and do not – like discounters and bakery shops – have them supplied by external companies. As a rule, the bakery chains operate one or more of their own bakeries.

However, this designation should not be misleading, because this can also be an (at least partially) industrialized manufacturing process. Nevertheless, according to Armin Juncker, General Manager of the Association of German Large Bakeries, “many branch bakeries very consciously define themselves as craft bakeries”, because a lot of manual work still takes place everywhere.

“The main difference between baking stations and artisan bakers is that baking stations have their dough pieces made by third parties, while artisan bakers make them themselves,” explains Daniel Schneider, General Manager of the Central Association of the German Bakery Trade.

In most artisan companies, the breads are baked in a central production facility, the rolls only in the branches. The “raw” rolls (dough pieces) are usually distributed from the production sites to the branches where they are cooled, where they are then baked – at Aldi, Lidl & Co., on the other hand, the dough pieces arrive deep-frozen and are only baked.

Most of the branch bakers bake according to their own recipes instead of using ready-made baking mixes. Nevertheless, it is noticeable that the rolls in the branches of different large chains often look, name and taste very similar; unusual and imperfect baked goods are rarely found here. So it’s still the same thing – albeit more regionally baked.

It is difficult to say in general terms whether the bread in the large bakery chains is made with the help of artificial enzymes or not. Because “enzymes are used by bakeries of all sizes – depending on the recipes used,” explains Juncker. Hence our recommendation: ask which ingredients are in the bread. Show interest and find out where and how your local store’s bread is made. And only buy where you get satisfactory answers.

Organic bakeries: good ingredients, big chains

Organic bakers sell real bread that is neither made in highly industrialized baking factories, nor frozen and thawed again, that contains hardly any additives and that is made with high-quality raw materials. They use purely organic ingredients and traditional production methods, give the bread dough enough time to rise and often have different types of rolls and bread in their range.

The EU organic seal allows the use of artificial enzymes, while the organic farming associations Naturland, Bioland and Demeter rule this out. Many organic bakeries attach great importance to regional raw materials.

In principle, organic bakers make really good bread that more than justifies the slightly higher price. However, not every organic bakery is small and local; here too there are chains with many branches and sales outlets, for example organic shops.

But that doesn’t have to mean anything bad, on the contrary: It’s nice when the concept of organic bakeries works and the good bread can be found in more than one place. But only those who produce locally have short transport routes and support the region. Maybe it doesn’t have to be that the Munich Hofpfisterei, for example, carts its organic bread from Bavaria to Berlin at night.

Local artisan bakeries: traditional, local, high quality

Our No. 1 recommendation for really good bread: the local artisan bakeries. Although there are fewer every day, they are still there: bakers who have always baked in the traditional way in their own bakery, who do not use unhealthy additives, who use high-quality ingredients and who know their craft – and who do it for you shortly before six in the evening the shelves can be empty because the rolls are often only freshly baked once a day.

“It’s a question of the location,” says Schneider from the Central Association of the German Bakery Trade. Craft bakeries with several branches are often supplied with “raw” rolls, which are then baked in the branch. However, many bakery branches are still only supplied with ready-baked goods once a day.

And then there are the very small bakeries: “There are still many small bakers who have the bakery in the back and the salesroom in the front and that’s it,” says Schneider. There is usually freshly baked every morning.

Bread from the artisan baker usually costs more than in the discounter or bakery shop – but it’s good bread and not assembly line goods. And that’s worth getting.

You can often find small bakeries in the countryside and at weekly markets, but there are still local artisan bakers in most cities. The Central Association of the German Bakery Trade e. V. offers the IN-Bäckerfinder on its website, which displays all the bakeries in Germany on a map by entering a location or a postal code.

Good bread is healthier

The higher price of good bread from a real (organic) bakery also pays off for our health. Many people today can no longer tolerate bread. This can not only be due to gluten intolerance, but also to the resting time of the bread dough. At discounters and bakery shops, the dough has little time to rise, and the ready-made baking mixes are also enriched with artificial enzymes and additives. In a traditional bakery, on the other hand, bread dough is given sufficient resting and rising time and is therefore more digestible. In addition, these breads stay fresh longer and require fewer ingredients and additives.

Where you buy your bread is a decision with consequences: if we want good bread to continue to be available in the future, we should support real bakers now.

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Food

Smoothies: How Healthy are They Really?

Red, green, yellow: Smoothies are all the rage – but are they healthy too? And what exactly makes a healthy smoothie? Are the pureed fruits and vegetables really better than fresh? Are smoothies vegan? How much sugar do they contain?

In the cold season with dry heating air, wet, cold feet and cold viruses, our immune system has a lot to do! Vitamins help to support the body’s defenses and stay healthy.

Because it is not scientifically proven how well our body can absorb synthetic vitamins from effervescent tablets, vitamin pills or beverages and foods fortified with them, it is always best to absorb the vitamins in their natural form, i.e. directly from fruit and vegetables. Therefore, it is not only important in the wet and cold season to integrate this into our daily diet.

Simply drinking vitamins with smoothies?

It’s very easy with smoothies, which are recommended in every refrigerated section as a health booster. But because vitamins and some other phytonutrients degrade during storage and preservation, it’s healthier to make a smoothie fresh at home. You don’t necessarily need a smoothie maker from the advertisement. A simple, cheaper hand blender is all you need to start with.

Once you’ve gotten the taste for smoothies, it may be worth buying a powerful blender, with which you can crush ice cubes with the fruit in summer and also process woody components such as grass.

What exactly is a smoothie?

The “smoothie” is a neologism and originally comes from the South and Central American continent, where it has been freshly prepared as “jugo” (juice) with a blender at fruit and vegetable stands in the market for generations. From there, this way of preparing fruit and vegetables migrated to the USA, where the word “smoothie” came about.

“Smooth” means soft, creamy, smooth and supple, which primarily means the mouthfeel. Is that automatically healthy? Yes.

Because unlike juice, all the fruit and veg is processed here, resulting in a thick end product that sometimes needs a little water added to be drinkable. In the countries of origin, the “jugo” is served without water with a straw. This makes it easier (and more hygienic) to eat at the market.

What can go in the healthy smoothie?

Theoretically, everything that tastes good can be processed into smoothies. Grasses can also be combined with fruit and vegetables, and spinach or carrots, for example, give the smoothie bright colors. Various leafy greens, for example carrots or kohlrabi, taste delicious and do not have to go to the compost.

Spices and herbs make every smoothie even more interesting. It’s fun to experiment with spices to add that extra something to even simple combinations. Vanilla, cinnamon, cloves, tonka beans, cardamom, ginger and more go well with sweet creations – everything that is healthy. Green smoothies and those with a high vegetable content are deliciously seasoned with curry, paprika, dill, mint, basil, turmeric and many other herbs and spices.

To give your own smoothie recipes more variety, it’s worth taking a look in the pantry, for example to see the baking ingredients. Some cocoa, ground nuts or almonds also go well with many recipes and at the same time ensure a creamy consistency.

Is every smoothie healthy?

A smoothie is supposed to be healthy, so sugar (or honey and any other sugar alternative) has no place in the list of ingredients. What counts is the natural sweetness of the fruit and the pure taste. If the finished drink is too sour, a bit of banana always helps: Their natural fruit sweetness and creaminess quickly upgrade many smoothies. Dried fruits are also suitable.

But this is exactly where a problem with smoothies lies: due to the fruit sweetness, there is a lot of sugar in the creamy drinks. In the smoothie test, the consumer magazine Öko-Test had 20 red smoothies tested for their sugar content, among other things. Many smoothies even had a similarly high sugar content as lemonade and cola.

It is true that this is not added sugar, but the fructose of the individual types of fruit. Nevertheless, you can pay attention to the specified sugar content when buying a smoothie.

Are smoothies vegan?

Strictly speaking, smoothies are vegan, which is why dairy products have no place in them. In some recipes, ingredients such as milk or yoghurt appear. However, such a drink is then a “mixed milk drink”, especially if the milk makes up a larger part of the end product.

If you prepare fresh smoothies yourself, you can keep an eye on all the ingredients and make sure that the smoothie remains vegan. When buying a smoothie, you can look for a corresponding vegan logo.

What makes the smoothie a healthy vitamin bomb?

The German Society for Nutrition (DGE) recommends five portions or at least 400g of vegetables and 250g of fruit per day for adults, about half of which are raw and the other half heated.

The DGE also explains that the daily five servings of fruit and vegetables can occasionally be replaced by a vegetable juice or a fruit juice. “However, this should not happen every day,” the DGE continued.

According to the DGE, for a smoothie to replace a portion of fruit, it should:

  • a maximum of half juice and at least half pulp, puree or chunky fruit and vegetable components
  • no added sugar
  • no additives such as flavors, colors or preservatives
  • no isolated nutrients
  • not concentrated by removing water

If these requirements are met, the healthy smoothie can be a regular part of the diet. However, you should not replace fresh fruit and vegetables with smoothies every day.

Is a smoothie healthier than juice?

With a smoothie, fruit and vegetables are only pureed, not juiced. This means that most of the ingredients such as valuable dietary fiber and phytochemicals are included. This would not be the case with juice, since dietary fibers in particular from the peel and pulp are disposed of during juicing. Anyone who has ever made their own juice from carrots or apples knows how much pomace ends up unused in the (organic) waste bin. But it is precisely in the shell that there are often healthy ingredients.

A smoothie is usually freshly prepared and therefore contains more healthy vitamins than juice, which has to be preserved in bottles or tetra packs by heating. Even a ready-made smoothie from the refrigerated section contains more phytochemicals and vitamins than a juice that is also available chilled in the supermarket. However, it is generally better to freshly prepare a smoothie at home.

Are smoothies basically “light” or do they make you fat?

A smoothie, no matter what color it is, consists only of plant-based ingredients. However, this does not mean that smoothies are fat-free, because vegetables can also contain fat. Just think of the avocado, which is a little fat bomb with 15g of fat per 100g. But don’t worry: This fat is a healthy, vegetable fat that has a lot of calories, but also has positive effects on your health.

Smoothies are not necessarily low in calories, because with a smoothie you are consuming fruit and vegetables in a concentrated form. On the one hand this is good, on the other hand it can tempt you to consume more than you would actually eat if the fruit or vegetables were not pureed. Finished smoothies often contain a lot of hidden sugar in the form of fructose.

The disadvantage of fruit and vegetables in pureed form is that you can consume a large amount of them in a short time and do not give the feeling of satiety time to report in time. Too much of a good thing is no longer healthy.

A little trick: just imagine (even with juice!) the amount of fruit/vegetables that were on the table before you pureed/juiced them. Would you be able to eat the same portion again? Probably not. So skip the second glass, delicious as it is.

Healthy smoothies: You should keep this in mind when preparing them

In general, smoothies are easy to prepare. All you have to do is wash the fruit and vegetables, remove the cores if you have them and puree them with a stand mixer, blender or immersion blender. Because the whole fruit including the skin is used (as with vegetables), you should opt for organic quality food.

But in order to be able to use the vitamins contained in it optimally, you have to observe a few basic rules, otherwise the smoothie is only half as healthy as you think.

The ingredients should all be as fresh as possible in order to guarantee the highest vitamin content.
If the mixer used is powerful enough, frozen food can also be used. Even in winter you can use it to mix berries into your smoothie.
Many vitamins break down quite quickly when crushed and processed, so you should drink your smoothie as soon as possible after preparation in order to be able to use the greatest possible vitamin yield.

Some vitamins, such as vitamin A, are fat-soluble and can only be absorbed by the body if fat is available. However, smoothies are usually fat-free (unless avocado is one of the ingredients), so a few drops of high-quality vegetable oil or a teaspoon of nut butter should always be included in the blender, or oilseeds such as sunflower seeds, flaxseeds or nuts should be processed.

Are smoothies always raw?

A smoothie is mostly raw food, but not always. Not all foods should be eaten raw, so occasionally one or the other cooked vegetable “strays” into the smoothie.

For example, a boiled potato would be conceivable to help make very watery smoothies creamy, or boiled pumpkin, which can also be processed in less powerful blenders. In principle, however, the focus should be on raw fruit and vegetables, provided they are suitable for raw consumption.

Are green smoothies healthier?

Green smoothies are drinks made from mostly green fruits and vegetables. They usually get their green color from a high proportion of green leafy vegetables such as spinach, lettuce, kale and others. Such drinks are often marketed as “particularly healthy” because they contain an above-average amount of chlorophyll, i.e. leafy green.

Chlorophyll is one of the secondary plant substances and, according to the advertising, is said to make you particularly healthy, happy and even younger. All of this is justified with the “purifying” or “detox”, i.e. “detoxifying” effect of the green leaf pigment. In medicine, however, the term “detoxification” does not exist, it comes from naturopathy and is only passed on orally. The argument of detoxification is usually only used to sell products or methods profitably or to compensate for one’s own unhealthy behavior with “detoxification cures”.

Conclusion: Smoothies can be part of a healthy diet

Freshly made smoothies can make a healthy contribution to the daily consumption of fruit and vegetables, but should not replace them. Because: Fresh fruit and vegetables keep you full for longer and have a lower energy density than pureed smoothies.

It’s not difficult to prepare delicious smoothies with local and seasonal fruit and vegetables without having to do without more than enough vitamins and minerals.

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