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Lactitol (E966): What You Need to Know About The Sugar Substitute

Lactit is the sugar-free partner of lactose. We explain the properties of the sugar substitute lactitol and where it is used.

Lactitol is one of the sugar substitutes. They are also called sugar alcohols because, from a chemical point of view, they are the alcohols of single and double sugars. The name of lactitol says it all: It is the alcohol of lactose (milk sugar). From this, lactitol can be obtained through a chemical reaction.

Important: Depending on the method of production, lactitol is not always vegan. Lactitol, which is made from animal milk sugar, is not vegan.

use

sugar-reduced candy and chewing gum
dietary supplements
mustard and sauces
toothpaste
sweetener tablets
Tip: In lists of ingredients you can find lactitol under its name or its E number E 966.

Health effects of lactitol

As already mentioned, there is no restriction of lactitol in food. According to the BfR, the EU’s “Scientific Committee on Food” decided in 1988 that lactitol is harmless to health. A re-evaluation is pending.

However, the institution has pointed out that above a certain amount, lactitol can cause diarrhea and other digestive problems. Products that contain more than ten percent lactitol must therefore state that excessive consumption can have a laxative effect. This also applies to all sugar substitutes. According to the BfR, most people can tolerate up to 20 grams of lactitol per day. On the other hand, smaller amounts of lactitol (about ten grams per day) are said to be good for digestion. This is what the European Food Safety Authority (EFSA) reports.

People with sorbitol intolerance often tolerate lactitol less well. It is also disputed how well people with lactose intolerance tolerate lactitol. According to the Federal Ministry of Food and Agriculture, lactitol does not have to be labeled as an allergen. On the other hand, a study in Thailand found that people who cannot tolerate lactose are also more likely to react to lactitol. However, the number of test participants was relatively small at 39 people.

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Food

Palm Sugar: How Good is The Sugar Substitute?

Palm sugar is extremely popular as a sugar substitute. But how healthy is plant sugar really – and what about its sustainability?

Palm sugar (also traditionally called “jagre”) is a type of sugar extracted from the sap of various types of palm trees. Sugar has a long tradition in Asia – but you can now buy it from us.

Palm sugar tastes less sweet than regular sugar and has a slight caramel flavor. It has one thing in common with conventional types of sugar such as cane sugar and beet sugar: its main component is sucrose.

Production of palm sugar

Palm sugar is based on the blossoms of the atta palm, sugar palm or date palm. A viscous juice can be extracted from the cut flowers, which is then boiled and crystallized into a syrup. The sugar crystals are then ground and packaged as caster sugar.

A special form of palm sugar is coconut blossom sugar. For this variant, the manufacturers only use the juice of the coconut palm.

Is palm sugar really healthier than regular sugar?

Some manufacturers of palm sugar advertise that the plant-based sweetener is healthier than conventional types of sugar. However, when researching this article, we could not find any scientific studies that support this. Even if palm sugar is no more harmful to your body than conventional sugar – the exotic sweetness is not much healthier. Sugar is just sugar.

Only when it comes to the glycemic index (GI) does palm sugar perform better than table sugar. The GI for palm sugar is 35, for table sugar it is around 68. This means that the blood sugar rises less with palm sugar. Foods with a low GI also tend to keep you full longer. Foods with a high GI, on the other hand, are said to increase cholesterol levels in the long term.

Its glycemic index initially sounds like a clear advantage for palm sugar. Local honey, which is ultimately more sustainable and cheaper, also has similarly low GI values.

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Food

Maple Syrup: How Healthy is the Sugar Substitute?

What would American pancakes be without maple syrup?

How is maple syrup made?

Maple syrup is a popular sugar alternative that is essential as a topping for pancakes, especially in North America. The popular syrup originally comes from Canada, where it is particularly valued as a cultural asset.

Maple syrup is the sweet sap of the maple tree. It is boiled down to make it durable. Typically, maple syrup has about 60 percent sugar content, so it has about a third fewer calories than pure sugar for the same amount.

Based on its color and aroma, maple syrup can be divided into different quality levels ranging from AA to D. Syrup of the best quality level AA has a very light color and a pleasantly mild aroma. The poorer the quality, the darker the color and the stronger the aroma.

The high quality levels are particularly suitable for raw consumption, for example as a topping for pancakes or fruit. The cheaper variants, on the other hand, can be used well for baking or as a sweetener for sauces.

Is Maple Syrup Really Healthy?

Unlike refined white sugar, maple syrup also contains vitamins and minerals. Maple syrup is particularly rich in zinc and manganese. In addition, Canadian scientists found 24 different antioxidants in maple syrup in a study. Antioxidants protect our body from free radicals from the environment and can thus prevent the development of civilization diseases. Thus, maple syrup is healthier than regular white sugar.

However, you should note that maple syrup is still a sugar. You should therefore always enjoy it in moderation. Excessive sugar consumption promotes the development of:
overweight and obesity
diabetes
cardiovascular diseases
The World Health Organization (WHO) recommends that you should consume no more than six teaspoons of sugar per day.

How sustainable is maple syrup?

Almost all of the maple syrup produced worldwide comes from the Canadian province of Québec. The syrup therefore usually has a long transport route behind it before it reaches our supermarket. You should therefore only use maple syrup if you absolutely need it for a dish because of its aroma.

If you only want to use the syrup as a sweetener anyway, it is better to use a more sustainable alternative such as honey or sugar beet syrup. Unlike agave syrup, rice syrup and maple syrup, these can be produced locally.

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Food

Cauliflower Rice: Quick Low-Carb Rice Substitute

Cauliflower rice is a tasty, low-carb substitute for rice. We present you a simple and quick recipe for cauliflower rice.

Cauliflower rice is a good substitute for rice if you’re keen on a low-carb diet. But cauliflower rice is not only a good rice alternative for calorie-conscious people: regional and seasonal vegetables such as cauliflower are the basis of a balanced diet.

Ingredients for Cauliflower Rice

Cauliflower – also known as cauliflower, cauliflower or Italian cabbage – is a cultivar of cabbage. The vegetable with the small florets originally comes from Asia, but has been cultivated throughout Europe for many centuries.

You need these ingredients for 2 servings of cauliflower rice:
1 small cauliflower
1 tbsp olive or coconut oil
Salt
pepper
1 tbsp chopped herbs

To prepare cauliflower rice, you need a food processor or a kitchen grater and a frying pan.

Preparation time: 5 minutes
Cooking time: 8-10 minutes

Use ingredients with an organic seal for the cauliflower rice: they are free of synthetic pesticides and come from sustainable agriculture. You should also use regional products whenever possible. Regionally grown vegetables have shorter transport routes and are therefore better for your personal CO2 footprint.

How to prepare cauliflower rice

Preparing cauliflower rice is very simple:

Remove the leaves and cut the cabbage into small florets.
Wash the cauliflower florets carefully.
Use a food processor to chop the cabbage florets into rice-sized pieces. Alternatively, you can finely grate the cauliflower with a kitchen grater.
Heat the oil in a pan.
Fry the cauliflower rice at medium temperature until cooked through. This takes about five to seven minutes.
Season the cauliflower rice with salt, pepper and chopped herbs.
Attention: It is important that you only add the salt at the very end. The salt would cause the cauliflower to drain and steam in its own liquid instead of frying.

Serve the cauliflower rice with protein-rich main courses such as

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Food

“Lupinenmilch”: Few People Know This Regional Milk Substitute

Plant-based milk substitutes are in vogue, but hardly anyone knows “lupine milk” – although it would be worth it.

Sweet lupins are old cultivated plants that used to be cultivated in the Mediterranean region as a vegetable source of protein for humans and animals. The seeds of the legumes (pulses) contain a large number of essential amino acids, which makes the protein in sweet lupins particularly valuable.

But lupine milk as a milk substitute and other lupine products can hardly be found on the market. Difficult to understand, since sweet lupins are the unknown domestic competition for soybeans – and have quite a bit ahead of them.

What exactly is lupine milk?

Since lupins are legumes, the round, pea-like seeds of the blue flowering lupine are harvested and dried for the lupine milk. To produce the lupine drink, the seeds are soaked in water for eight hours and then finely ground to create a liquid pulp, the lupine mash. This pulp is then pressed out.

The resulting liquid is the protein-rich lupine milk. The milk substitute is then either fermented or flavored, but can also be processed into lupine tofu or other lupine products.

By the way: Strictly speaking, according to EU legislation, the term “lupine milk” should not be used at all, as the term “milk” is reserved for animal milk from cows, sheep, goats or horses. We use the term in this article as most consumers use it in common parlance. The milk substitute is commercially available as a “lupine drink” or “lupine drink”.

Is lupine milk healthy?

Lupine seeds contain over 40 percent protein, more than soybeans. And this contains all the essential amino acids that are also retained in the lupine milk thanks to the very gentle processing.

The milk alternative made from lupins is therefore one of the highest quality sources of protein in a vegan diet. It is also ideal for allergy sufferers as it contains neither gluten nor lactose, milk protein or soy proteins. And also as the only source of protein, it contains little purine. Lupins are therefore also good for people who suffer from gout, for example.

The seeds also contain minerals such as potassium, magnesium, calcium and iron, which are also present in lupine milk.

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Food

Quorn: Everything You Should Know About The Meat Substitute

Quorn has long been known as a meat substitute in the UK. We’ll show you what’s behind the product and how to use it in the kitchen.

What is Quorn?

Quorn is designed to be as meat-like in consistency as possible. Without additives, it has a relatively neutral taste – with the help of spices and herbs, it is given a spicy, hot or fresh taste, depending on the end product.

The basis of the meat substitute are fermented mushroom threads, so-called mycelium, a special type of sac fungus. For the fermentation, the mushroom is mixed with oxygen and nitrogen as well as a glucose solution and heated. This creates protein. This fungal protein is also known under the name mycoprotein.

Not all Quorn products are vegan. In some Quorn products, egg white is added to the vegetable protein until the mass can be shaped. According to the ingredient list information, the eggs come from free-range chickens. Vegan products contain potato or pea protein instead. Depending on which product is to be created at the end, the protein mixture is also enriched with wheat flour, spices, vitamins, minerals and fats.

Quorn meat substitutes are:

Burger Patties
various nuggets and fillets
Vegetable cold cuts (e.g. ham and sausage substitutes)
shredded
fried sausage
Steaks and schnitzel (e.g. the lemon and pepper schnitzel)
hack

How healthy is Quorn?

Quorn is considered a healthier alternative to meat. It contains no cholesterol, is high in protein and low in fat. The fatty acids it contains are mostly unsaturated fatty acids. These are important for brain function and have a positive effect on the cardiovascular system.

In addition, Quorn products contain more fiber than animal products. These are important for a healthy digestive system because they stimulate the work of the gastrointestinal tract and serve as “food” for our intestinal flora.

The nutritional values ​​of the meat substitute vary depending on which product you use. For example, the vegan Quorn fillets have the following nutritional values ​​per 100 grams:

104 calories
1.4 grams fat (of which 0.3 grams saturated fat)
4.3 grams of carbohydrates
16 grams of protein
5.3 grams of fiber

The vegetarian Quorn steak with pepper offers the following nutritional values ​​per 100 grams:

163 kilocalories
8.6 grams of fat (including 2.4 grams of saturated fat)
5.3 grams of carbohydrates
12.2 grams of protein
8.1 grams of fiber
A disadvantage of Quorn products is that they contain quite a lot of additives. Flavors are added to many products. Some foods also contain colourings, stabilizers or sugar. Also note that many products are not suitable for people with gluten allergies because they contain wheat flour or pure wheat gluten. Some products also contain milk protein and are therefore not lactose-free.

Quorn: That’s how you use it

Depending on the product, you can process Quorn in different ways. You can use steaks and sausages for a barbecue, for example. You can use the vegetarian mince to cook a meatless spaghetti bolognese or a chilli sin carne.

For example, you can serve nuggets and fillets in the classic way with homemade fries, salad and ketchup. Boiled potatoes and Kaiser vegetables make healthier side dishes. When preparing Quorn products, it is best to follow the instructions on the packaging. Usually you can decide whether you want to prepare them in the pan, on the grill or in the oven.

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Cooking Tips

Muckefuck – the Substitute Coffee With the Funny Mame

Muckefuck, i.e. substitute coffee, not only has many names, but also a long history. In any case, the taste should not be underestimated. We’ll tell you what it’s made of and how it’s made.

What is Muckefuck and what does it consist of?

The Muckefuck is a kind of substitute coffee that is very reminiscent of the original in terms of taste and colour. Since it is caffeine-free and can therefore also be drunk by children, it is often referred to as children’s coffee. Other names are country coffee, grain coffee, chicory coffee or malt coffee. The substitute coffee can be obtained from different foods: from dandelion, date kernels, figs and asparagus to corn kernels, potatoes and acorns. In most cases, however, cereals such as spelt, rye and barley are used as the main ingredients. There is also the chicory plant (also common/common chicory), a so-called composite plant that grows along the way. Chicory roots give the drink a slightly bitter note. As a result, the taste of the Muckefuck is reminiscent of that of a real coffee.

The origins of Muckefuck coffee

Muckefuck is not as old as normal coffee, which was probably drunk as early as the mid-15th century. But the Muckefuck is already a few years old. It is said that Friedrich II ordered the production of the substitute coffee when he drastically increased the coffee tariffs in the 18th century. Muckefuck gained importance especially during wartime, since there were hardly any opportunities to buy normal coffee. People became inventive because nobody wanted to give up the taste of coffee entirely.

Where does the word muck fuck come from?

There are two different theories as to the origin of the name Muckefuck: On the one hand, it could be derived from the French “mocca faux”, which means something like “wrong coffee”. It is also suspected that it is also composed of the Rhenish words “Mucke” for “brown wood mulch” or “brown dusty earth” and “fuck” from “lazy”. Both theories provide information about the special nature of the substitute coffee. That it is not real coffee, but tastes slightly like coffee due to the chicory ingredient and its color is reminiscent of brown earth.

Is the Muckefuck healthy?

The substitute coffee is currently experiencing a small revival, which could be due in particular to its healthy properties. Above all, the natural food movement relies on the biological origin of many Muckefuck coffees. Especially for coffee drinkers who want or have to do without caffeine, it is a good alternative in terms of taste.

The chicory plant is said to have a digestive and appetizing effect, as it contains bitter substances and inulin. In addition, it is particularly gentle on the stomach and intestines. The minerals and trace elements should also have a positive effect. Chicory was voted Medicinal Plant of the Year in 2020. Of course, if you are not making the coffee yourself, you always have to check how much of the plant is in the substitute coffee.

Recipe for making Muckefuck coffee

You can prepare a fresh Muckefuck in various ways. We will show you a variant of how you can make the substitute coffee yourself with just two ingredients and do without grain.

The basic ingredients:

dandelion root
chicory root

Step 1: Gather and chop

Dig up dandelion and chicory roots. Then tap the soil well and wash the roots. Cut them into small pieces.

Step 2: Dry in the oven

Dry the root pieces on a baking sheet in the oven at about 50 degrees for 90 minutes. Then increase the temperature to 225 degrees and roast the roots fat-free until they have some roasted aromas. Turn them occasionally.

Step 3: Grind and infuse

After the roasting process, allow the roots to cool. Grind them into a fine powder or pulp mixture. For a Muckefuck, put a teaspoon of the powder in a 200ml cup and pour hot water over the powder. Alternatively, you can first pour the powder into a filter and then pour it on to avoid any pieces.

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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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Mushrooms as a Meat Substitute: Which Varieties and How They are Suitable for This

Mushrooms are well suited as a meat substitute – both because of their nutritional values and because of their consistency. We will explain to you which varieties are particularly suitable and how to prepare the mushrooms as a vegan meat substitute.

In addition to tofu, seitan, lupine, tempeh and co, you can also use mushrooms as a meat substitute – and thus avoid animal products. We give you tips on how to use mushrooms properly in vegan cuisine.

Mushrooms as a meat substitute: These varieties are suitable

Mushrooms may initially seem a bit more exotic as a meat substitute than is the case with tofu, for example. Both the al dente consistency and the nutritional values speak in favor of using them as an alternative to meat. Among the various types of mushrooms, mushrooms, oyster and herb mushrooms, portobello and shiitake are particularly suitable as meat substitutes.

After all, they have large amounts of protein and only a few fats. They are also low in calories because mushrooms are two-thirds water. They also contain important minerals, such as magnesium or calcium, and lots of vitamins B, C and D.

Keep in mind, however, that despite being high in protein, mushrooms do not contain the same amount of protein as meat. In combination with legumes, you can add even more plant-based protein to your diet.

How to cook mushrooms as a meat substitute

Thoroughly clean your mushrooms with a brush or damp tea towel before cooking them. You can then steam, stew, roast or boil the mushrooms for a mushroom pan, for example. It is also possible to pickle them in oil and vinegar or eat them raw in a salad, for example as a mushroom salad. It is best to wait until the end to season your mushroom dish so that the mushrooms do not become tough.

You can use the individual types of mushrooms in different ways as a meat substitute: If you cut them lengthways, king oyster mushrooms and portobellos are good substitutes for schnitzels or burger patties or for the grill. Oyster mushrooms are also a vegan variant of the classic schnitzel because you can bread and fry this type of mushroom well. Mushrooms can be used to make mushroom patties or mushroom goulash, for example, and you can use shiitake mushrooms as a meat substitute for soups or stews.

Things to know about buying and storing mushrooms

Mushrooms as a meat substitute have another advantage: They are in season almost all year round. You can find other season times in our Utopia season calendar. In late summer and autumn you can go mushroom picking in the forest yourself. Alternatively, it is best to buy your mushrooms regionally – for example at the weekly market or in the organic market around the corner. Mushrooms, for example, are grown all year round.

When buying, make sure that the mushrooms do not show any mold, bruises or an unpleasant smell. The organic seal also guarantees you that they are free of chemical-synthetic pesticides.

Store your mushrooms in cool temperatures if possible. They will keep in the vegetable drawer of your fridge for up to three days. Wrap them in a paper bag or tea towel. It is important that some air gets to the mushrooms. But be careful: if you keep them together with other foods, they may take on their smell. To make them last longer, you should freeze your mushrooms, preferably in screw-top jars in the freezer.

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Vegan Substitute Products: You Can Make Them Yourself with These Recipes

Vegan substitute products can expand the plant-based kitchen and facilitate the switch to a vegan diet. With these recipes you can make soy milk, tofu, vegan cheese and more yourself.

The range of vegan substitute products is getting bigger and bigger – from classics such as plant-based milk alternatives and vegan cream to schnitzels that do not contain any meat or other animal products. Some of these substitutes have become so popular that they’ve found their way into vegetarian and flexitarian kitchens.

The vegan substitute products are no longer only available in health food stores and health food stores, but also in all supermarkets. You can also make the plant-based alternatives yourself at home: in many cases you only need a few ingredients. We will introduce you to various recipes for vegan substitute products.

Vegan substitute products: it’s worth making your own

Many people find vegan cuisine to be more creative and varied than conventional cuisine with milk, cheese and meat. The reason for this is, among other things, the large variety of vegan substitute products, thanks to which you do not have to do without your usual dishes. For example, you can replace cow’s milk with one of the many plant-based alternatives, such as soy, oat or almond milk. There are also good alternatives for yoghurt, cheese and various meat products.

Above all, the plant-based substitutes make it much easier to switch to a vegan diet. So you don’t have to do without the usual dishes such as pizza, gratinated casserole or rice pudding.

Most people buy pre-packaged vegan substitutes at the store. You can often make the plant-based alternatives yourself with little effort. This has several advantages:

Costs: Doing it yourself is usually much cheaper than buying it. A liter of homemade organic oat milk only costs around 20 to 30 cents. You pay at least 90 cents for it in a shop, which is easily three to four times as much.
Ingredients: Purchased vegan substitute products sometimes contain additives such as emulsifiers, preservatives or flavorings. By making the vegan foods yourself, you have full control over the ingredients.
Health: The “Albert Schweitzer Foundation for our environment” examined 250 meat alternatives in a study. Compared to animal products, these fared significantly better in terms of health and the environment. Nevertheless, the researchers criticized the mostly excessive salt content and unfavorable fatty acid profiles of the products. You can make homemade substitute products healthier – for example with less salt and linseed oil or rapeseed oil instead of sunflower oil.
Less waste: By making vegan substitute products yourself, you create less waste. You can buy the basic ingredients such as soybeans, oatmeal or walnuts in larger quantities and don’t have to buy new packaging every time. This means that homemade substitute products are also more environmentally friendly.

Make vegan milk substitutes yourself

Milk is not only popular in coffee, but also as an ingredient for many dishes such as rice pudding, pudding or béchamel sauce. Vegan cuisine knows more than just one milk alternative and has something to offer for every taste.

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