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Seitan, Soy, Peas: Are Meat Substitutes Really Unhealthy – and What Alternatives are There?

Whether schnitzel, steaks or sausages – there are now enough meat substitutes that can replace the popular meat dishes. But can you really enjoy them without hesitation? And what other foods are suitable as alternatives?

Finished meat substitutes: Quality is key

Whether plant-based sausages, schnitzel, minced meat or nuggets: there is now a huge selection of meat substitutes in the supermarket, and it is still growing. These finished products are usually made from multiple sources of protein, spices, and thickeners.

The meat alternatives are often much more sustainable in production than conventional meat. However, there is a decisive disadvantage with the finished products in particular: they also contain many additives. How healthy the veggie dishes really are varies from product to product. Many are highly processed and therefore contain hardly any vitamins and minerals. But some also contain high-quality plant-based protein, less fat and saturated fat, and more healthy fiber than animal meat. Cholesterol is also not found in most products – in contrast to the animal counterparts.

Since you quickly lose track of the numerous options, it is always worth checking the list of ingredients before buying and also giving preference to organic products. As with other foods, there are differences in quality. Conventional meat substitutes in conventional supermarkets contain the usual additives and are of poorer quality than products from the organic market. These usually contain no additives and are made from organically produced, high-quality raw materials. A lot of salt is added to the alternatives from the organic market – which the Albert Schweitzer Foundation, for example, sees critically. Nevertheless, the quality is different here than with meat products: it is usually not nitrite curing salt or iodised table salt, but sea salt. If you pay attention to the salt content in food, it is best to check the list of ingredients and look for the low-salt meat substitute.

Seitan, soya, peas – the alternatives can do that

Seitan is made from wheat protein and therefore contains gluten and is not suitable for people with celiac disease. It is most similar to meat in both taste and texture. Seitan is more al dente than tofu and slightly fibrous. You can already buy ready-made seitan seasoned with soy sauce or something similar, or seitan powder for mixing. The products are often available in the form of grilled steaks, sausages or schnitzel. The alternative is very rich in protein, but the biological value is limited. Anyone who eats a lot of seitan should always eat other sources of protein, such as legumes.

Soy shreds, also Textured Vegetable Protein (TVP), is actually textured soy protein made from defatted soy flour. It is tasteless and can therefore be used in a variety of ways. Soybean shreds are used industrially to make substitute products, but can also be prepared at home. To do this, you first have to soak the pieces in water or broth, then squeeze them out well, marinate and fry them. Soy slices are suitable for preparing burgers and sliced ​​meat, among other things. Although the product is a processed food, it still provides important nutrients such as protein, calcium and vitamin B2.

Peas are also used for meat substitutes. More precisely, the pea protein from it to make alternatives such as schnitzel, sausages or nuggets that you can find in almost all supermarkets of different brands. This variant is also naturally tasteless and can be seasoned as desired. Products made from peas are particularly rich in protein and some essential amino acids.

Lupine and tofu: protein suppliers as a meat substitute

Some animal substitutes are made from lupins. The lupine is related to peas and beans and is processed into tofu in a similar way to soybeans. In addition to finished products made from isolated lupine protein, such as yoghurt, ice cream or sausages, lupine is also available as flour, flakes, shredded meat, grist or tempeh. All these options are available for the production of baked goods and also for the independent preparation of meat alternatives such as burger patties or sausages. The lupine has a nutty taste. It is rich in protein, contains essential amino acids and plenty of micronutrients and fiber.

It is also very good when cut into cubes in stews, on salads, in pasta sauces or on grilled skewers. In general, tofu is available in almost every flavor in the organic market.

Patties, bolognese and lasagna – These alternatives are suitable for this

Tempeh is a little rarer in conventional supermarkets, but available in organic markets. It consists of whole, steamed and peeled soybeans fermented with mushroom cultures, which are pressed into a block. The fermentation process makes the tempeh easy to digest and can therefore also be tested by people who do not tolerate soy very well. The nutrients in soybeans are more available through the process. This alternative is also available pure or marinated and tastes both plain and processed.

Grains such as bulgur or unripe spelt are nutritious and wholesome and are a healthy alternative to meat. Bulgur is a good choice as a minced alternative for pasta sauces or for stuffing vegetables. Traditional Çig Köfte are also made from it in Turkish cuisine. Green spelt is unripe harvested and dried spelled, from which you can conjure up delicious patties or hearty spreads. It is spicy, slightly nutty and is characterized by a lot of iron, magnesium, zinc, manganese and lots of fiber.

You can also make patties out of beans or lentils. Well seasoned with paprika powder and tomato paste, they not only taste good, you can also achieve an optimal consistency with locust bean gum or agar-agar. Just like beans, lentils are very high in protein, low in fat and high in fiber. As a full-fledged alternative, they are also very suitable as an addition to Bolognese or lasagne.

Jackfruit – An exceptional meat substitute

Somewhat more unusual and exotic is the tree fruit jackfruit, which comes from the tropics. Properly prepared and seasoned, its fibrous consistency is reminiscent of cooked pork and is therefore often used like pulled pork. Unfortunately, the fruit has a low protein content, but it is soy and gluten-free.

Ultimately, meat substitutes are an increasingly popular alternative to “real” meat. However, the products should not be on the menu every day because, as with all other foods, the quantity is decisive. For a healthy diet, you can look out for organic products from the organic market and also check the list of ingredients. Otherwise, you can conjure up delicious dishes yourself from natural and healthy ingredients such as legumes, bulgur or unripe spelt.

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Food

Rice Vinegar: Application, Tips and Substitutes

Rice vinegar has a long tradition in Asian cuisine and refines numerous dishes there. Everything about its use, tips and how to easily replace it.

Mild Rice Vinegar

Rice vinegar is used in Asia to refine rice dishes. It is traditionally made from Japanese rice (urumai). This is steamed and enriched with yeast bacteria and koji spores to start a fermentation process. Finally, vinegar bacteria are added. Rice vinegar has a much milder taste than our native types of vinegar, such as apple cider vinegar, and only contains three to four percent acetic acid.

Application of rice vinegar

In addition to the clear rice vinegar, there is also black rice vinegar, which has a slightly malty taste and is reminiscent of soy sauce. This is particularly suitable for refining spicy wok dishes. Red rice vinegar, which is particularly good with dips, is also a little less common on the market

Rice vinegar is best known as a seasoning for Asian rice dishes. It gives dishes a typical sweet and sour to hot aroma. Its uses are numerous:
As a traditional condiment for sushi rice
For refining dips and sweet and sour sauces and soups
For marinating
As a dip for Chinese dumplings, tofu dishes or stir-fried vegetables.
For refining Asian wok dishes.
For seasoning spicy dishes (especially red rice vinegar).
In addition to its taste benefits, rice vinegar is also used in Asia as a natural remedy for the body. Like our local apple cider vinegar, it is said to have a detoxifying and digestive effect. It is said to stimulate the appetite and transport toxins out of the body as part of detoxification cures. So far, however, there is no scientific evidence of this.

Substitute for rice vinegar

You can now buy the clear rice vinegar in particular in any well-stocked supermarket or in Asian specialist shops. If you prefer to buy regional groceries, you can also substitute the rice vinegar for taste:
Mix equal parts white wine and apple cider vinegar together. A few drops of light balsamic vinegar in the rice water are also reminiscent of Japanese rice vinegar. If you want to avoid alcohol, you can dilute the apple cider vinegar with the same amount of water.

Trend food sushi – danger for fish stocks

Sushi has become a popular trend dish worldwide in recent years. What is often easily forgotten – for classic sushi you need fish. But not only this trend, but also the worldwide increasing demand for food and the fishing industry have the worldwide fish stocks

When enjoying sushi, always consider where the ingredients come from. There are delicious vegan and vegetarian ways to make sushi, for example with pumpkin, organic eggs or cucumber. If you don’t want to do without fish, find out in advance which species are not yet threatened. Always buy organic fish whenever possible.

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Food

Salt Substitutes: These Alternatives Flavor Your Food Without Salt

There are many alternatives that you can use as a substitute for salt in cooking. Why too much salt is unhealthy and how to replace it without sacrificing spice and taste.

The World Health Organization (WHO) recommends a maximum of five grams of salt per day for adults, but the reality is different: According to the organization, the majority of Europeans consume up to eleven grams of salt a day through food. Consuming too much salt over a long period of time can be detrimental to your health. High blood pressure in particular is a dangerous risk associated with too much salt.

Actively reducing salt consumption is not always easy: We get most of it from finished products, snacks such as crisps and pretzel sticks, but also bread and cheese. In addition to fat and sugar, fast food also contains a lot of salt.

So, if you want to control your salt intake, your primary goal should be to cut down on processed foods and cook more at home. This has a positive side effect: you save a lot of packaging waste and you know exactly what you are eating.

However, there are also some flavorful alternatives to salt that you can use in cooking. So you save on salt, but you don’t have to sacrifice taste and spice.

Spices as a salt substitute

“Seasoning” does not necessarily mean “salting”. Instead, use more different spices when cooking and thus develop the whole spectrum of taste. Spice powders are easy to use and widely available. Tip: If you don’t mind the effort, you can grind many spices yourself at home.

Keep the following in your pantry at all times:
For vegetables:
chilli powder
anise
garlic
nutmeg
fennel seeds
cardamom
For fish and meat (for ecological reasons, it is advisable to eat little or no fish and meat):
White pepper
Black pepper
curry powder
paprika powder
Caraway seeds
pimento

Replace salt with vinegar

You can also replace salt with high-quality vinegar. Although vinegar tastes tart, adding small amounts gives you a great flavor.

Herbs as an alternative to salt

Fresh and dried herbs ensure an intense aroma and varied taste. There is an abundance of herbs:
Parsely
chives
dill
wild garlic
basil
watercress
rosemary
thyme
lovage
oregano
coriander
marjoram
tarragon
mint
sage
lemon balm
As you can see, there are a lot of different herbs, many native, others Mediterranean. If you want to harvest your own herbs, you can create your own personal herb bed with your favorites.

Garlic and onions as a salt substitute

Onions and garlic have a strong flavor of their own and add flavor to your food without the need for additional salt.

Replace salt with yeast

Many dishes, especially soups and broths, can also be seasoned with yeast products. Yeast gives your food an aromatic, spicy taste. Yeast flakes, yeast extract and yeast seasoning pastes are suitable. When buying, make sure that the product in question does not contain any additional table salt.

Sodium reduced salt as a salt substitute?

As its name suggests, reduced-sodium salt contains less sodium chloride than regular salt. As a substitute, potassium chloride is in such products.

Sodium-reduced salt is suitable with regard to a low-salt diet in that you can save a lot of sodium chloride. However, it is said to have a slightly bitter aftertaste and taste less salty than regular salt.

The best thing to do is to try it out to see whether it is suitable and worthwhile as a salt substitute for you. Seasoning with natural ingredients such as spices, herbs or yeast is more recommended.

Salt substitute: More tips

If you want to reduce your salt intake, weaning it off slowly will help. On the one hand, you should (after) add less salt overall. Your taste buds will get used to it over time, so you won’t miss all that salt anymore.

Many seasoning products, such as vegetable broth and soy sauce, are also available in reduced-salt versions. Keep your eyes open when shopping and look around for such products. You can save a lot of salt this way.

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Food

Sugar Substitutes and Sweeteners: Differences and Facts Worth Knowing

Sugar substitutes and sweeteners replace sugar in many products. We explain the differences between the two terms and which substances are behind them.

Sugar substitutes – relatives of sugar

While table sugar (sucrose) contains 400 calories per 100 grams, most sugar substitutes only have 240 calories. However, most of them also have a lower sweetening power than sugar.
Particularly important for diabetics: sugar substitutes are metabolized independently of insulin – they only allow the blood sugar level to rise minimally.
Sugar causes tooth decay, it has a cariogenic effect. Sugar substitutes have little to no such effect.
As the name suggests, sugar substitutes can replace sugar in most products. Although they may have to be dosed higher, they otherwise behave very similarly.

Both sugar and sugar substitutes occur naturally in many plants. In the human body, sugar alcohols such as sorbitol are part of carbohydrate metabolism.

From erythritol to xylitol: Approved sugar substitutes

According to the consumer advice center, eight sugar substitutes are currently approved in the EU:
Xylitol (E 967): Also known as birch sugar, it is the only sugar substitute that has the same sweetening power as sugar and is effective against tooth decay.
Erythritol (E 968): The only sugar alcohol that has no calories.
Sorbitol (E 420): Often used as a humectant and bulking agent.
Mannitol (E 421)
Isomalt (E 953)
Lactitol (E 966)
Maltitol (E 965)
Polyglycitol syrup (E 964)
Note: Since 2014, according to the consumer advice center, products with sugar substitutes no longer have to state whether they are sugar substitutes or sweeteners. The indication “sweetener” is sufficient. However, the list of ingredients must contain the name or the E number of the substance used.

Why might it be interesting to know what kind of sugar substitute it is? Chemically speaking, sweeteners are very different from sugar substitutes.

Sweeteners: No carbs, but sweet

Unlike sugar substitutes, sweeteners are not closely related to sugar. The group of sweeteners includes very different and chemically complex substances. They have in common that they contain hardly any calories and, above all, have a much greater sweetening power than sugar. Stevia, for example, is 300 times sweeter than table sugar. That’s why, unlike sugar substitutes, you can’t just use sweeteners as sugar substitutes in baking.

Sugar substitutes: harmless to health?

According to the Federal Institute for Risk Assessment (BfR), sugar substitutes may be used in food indefinitely. The EU does not have an “acceptable daily intake” (ADI) – i.e. no limit value for a tolerable maximum for the daily intake.

The only caveat: Sugar substitutes can cause bloating, diarrhea, and stomach pain because they’re difficult to digest. For this reason, products containing more than ten percent of a sugar substitute must bear the following notice: “Excessive consumption can have a laxative effect”. According to the Deutsche Apothekerzeitung, erythritol and xylitol are the most tolerable.

Otherwise, the European Food Safety Authority (EFSA) considers sugar substitutes to be harmless. In the EU, the institution is responsible, among other things, for checking the approval of additives. Since many ratings are very old (many date back to the 1980s), a new rating process is currently underway. By 2020, the sugar substitutes should also have been re-examined.

Sweeteners: Probably harmless, but only in moderation

There is an ADI (acceptable daily intake) for sweeteners. According to the BfR, scientists determine this in animal experiments: the animals are given enough of a sweetener until their body reacts to it. This dose is usually divided by 100 (a so-called “safety factor”) – this is then the ADI. This value is checked regularly, for example it was reduced for cyclamate in the early 2000s. The last sweetener reviewed by EFSA in 2013 is aspartame.

As the Deutsche Apothekerzeitung reports, high doses of sweeteners in animal experiments sometimes lead to complaints ranging from allergies to cancer. However, there is no evidence that these hazards in the context of ADI also exist in humans.

The EFSA and the BfR consider all sweeteners to be harmless in the specified daily maximum amounts. As already mentioned, however, the last reviews were a few years ago. For example, a year after the last assessment of aspartame, scientists found that the substance can cause changes in the intestinal flora. These in turn cause the blood sugar level to rise – apparently not only in animals but also in humans. Over time, this can lead to diabetes. So are sweeteners like aspartame not that safe after all? In order to clarify the question unequivocally, more meaningful studies are needed.

Important: In any case, according to the BfR, aspartame and aspartame-acesulfame salt are toxic for people suffering from the metabolic disorder phenylketonuria. The phenylalanine in aspartame is problematic. Therefore, products with aspartame must be labeled “contains a source of phenylalanine”.

How recommended are sugar substitutes and sweeteners?

Sugar substitutes are harmless to health, and so are sweeteners in moderation. But are they really recommended as a sugar substitute? According to the DAZ, scientists repeatedly discuss the question of whether sugar substitutes and sweeteners have an appetizing effect or reduce satiety. So far there is no clear answer.

Eating sugar substitutes doesn’t necessarily mean you’re consuming fewer calories. While their calorie density is lower than sugar, you’ll need to use more to get the same sweetening power. Exceptions are xylitol (same sweetening power) and erythritol (no calories).

Another problem is that people tend to eat more of something that doesn’t have sugar in it. Sugar-free foods are considered healthier, so you can theoretically eat more of them. But then you also quickly consume more calories. Sugar substitutes are therefore not ideal for losing weight.

One thing is clear: If you want to lead a life without sugar, neither sugar substitutes nor sweeteners can train you to lose your sweet tooth. You are more likely to achieve this with a permanent change in diet, in which you primarily use the natural sweetening power of fruit and vegetables.

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Hazelnut Milk: Recipe, Pros and Cons of Milk Substitutes

Hazelnut milk is now a popular plant-based milk alternative. Here you can find out more about their nutritional values, their sustainability and the most famous brands. We also show you how to make your own hazelnut milk at home.

Hazelnut milk: calories and nutritional values

Hazelnuts are healthy – so hazelnut milk also has many important ingredients. We give you an overview of the essential nutritional values.

Like all types of nuts, hazelnuts provide you with plenty of essential fatty acids.
In addition, they contain vitamin E and B vitamins.
The body also absorbs various minerals from hazelnuts. This includes:
calcium
magnesium
iron
zinc
phosphorus
Depending on the brand and preparation, 100 milliliters of hazelnut milk contain between 30 and 50 kilocalories. For comparison: 100 milliliters of cow’s milk with 1.5 percent fat content also provide around 50 kilocalories.
The fat content of hazelnut milk is two to three grams. Hazelnut milk provides you with monounsaturated and polyunsaturated fatty acids. Cow’s milk, on the other hand, contains mostly saturated fat.
As far as protein content is concerned, cow’s milk is clearly ahead: it has about three to four grams per 100 milliliters, while hazelnut milk only has 0.5 to one gram.
As a rule, cow’s milk also contains a little more carbohydrates: there are four to five grams per 100 milliliters. Hazelnut milk usually contains around three grams.
The plant-based alternative scores highly when it comes to dietary fiber: While cow’s milk does not contain any dietary fiber, hazelnut milk provides you with 0.5 to one gram per 100 milliliters.

Hazelnut milk: recipe

If you want to enjoy your hazelnut milk as sustainably as possible, it is best to make it yourself. So you can be sure which ingredients it contains. You also save on transport routes and packaging waste.

For one liter of hazelnut milk you need:
80g hazelnuts
1l water
a pinch of salt
a sweetener of your choice (dates, honey, syrup, sugar, etc.)
That’s how it’s done:
Pour the water over the hazelnuts and let the mixture steep for at least two hours or overnight.
Then add them to a high-powered blender along with all the other ingredients and blend well for a few minutes.
It is best to pour the liquid through a nut milk bag or cheesecloth and catch the nut milk in a tall container. Squeeze out the leftover nuts that are now in the cloth and squeeze out as much liquid as possible.
If you don’t have cheesecloth, you can alternatively use a sieve that is as fine-meshed as possible.
Pour the finished hazelnut milk into a sealable container. Store in the refrigerator and use within 3-4 days.
Tip: You should never throw away the remaining “nut pomace”. For example, you can use it to bake biscuits, cakes or bread, or add it to your muesli or yoghurt.

How sustainable is hazelnut milk?

More and more people are starting to replace cow’s milk with plant-based alternatives. As a rule, they give two main reasons for this from an ecological and ethnic point of view: On the one hand, they want to set an example against factory farming by not using conventional cow’s milk.

Dairy cows in so-called “intensive animal husbandry” lack space, fresh air, sun and exercise. Since such an attitude neglects the basic needs of the animals, it often leads to behavioral disorders, injuries and illnesses.

However, factory farming is not only harmful to the animals themselves, but also to the environment, especially the climate: According to the Albert Schweizer Foundation, the production of one liter of milk releases around 2.4 kilograms of CO2, which roughly corresponds to the combustion of one liter of petrol. Plant-based alternatives, on the other hand, cause significantly fewer greenhouse gases. In addition, their production sometimes uses significantly less energy and space.

Hazelnuts: Social and ecological problems

Even if the nuts for hazelnut milk can grow in Germany without any problems, most of them are still grown in Turkey. In order to be able to cover the strong demand for the popular nuts, so-called monocultures developed there. Since monocultures are very susceptible to disturbance, it is necessary to fertilize the trees frequently. Pollutants are also used to control pests.

Another problem is the working conditions of the harvest workers. The harvesting of the nuts is still largely done by hand. According to a ZEIT article from 2014, it is not uncommon for children over the age of ten to work under inhumane conditions.

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Corn Starch: Uses, Specifics, Substitutes, and More

You may be familiar with cornstarch as the main ingredient in custard powder. But the tasteless white powder can do much more than just thicken the pudding. You can find out more here.

What is cornstarch?

Cornstarch is a white powder that is also commonly sold under the name cornstarch. As the name suggests, corn starch can be obtained from corn cobs. To do this, the corn is first placed in a saline solution for several days. It is then finely ground and the cornmeal is passed through a silk fabric. This allows the bran and other flour components to be filtered out. Starch is not soluble in water, so over time it settles to the bottom of the remaining starch-water mixture. The excess water is then drained off and the starch dried.

Cornstarch is just one of many forms of starch. Starch powder can be obtained from all plants with a high proportion of starch. In addition to corn starch, potato, wheat and rice starch are widely used. All are tasteless white powders that are similar to use.

The only difference between the different forms of starch is their composition. Starch is a mixture of two carbohydrates, amylopectin and amylose. Corn starch is characterized by a comparatively high amylose content of 27 percent. Amylose is less able to bind and hold water than amylopectin. Because of this, pastries made with cornstarch tend to stale faster than those made with tapioca or potato starch.

How to use cornstarch in the kitchen

You can use cornstarch in a variety of ways in the kitchen. Puddings and creams can be made with cornstarch, since starch forms a firm gel after cooling. Supermarket custard powders typically consist of cornstarch mixed with sugar, salt, and flavorings. You can also easily make your own pudding at home by thickening gently simmering milk with cornstarch and seasoning to your liking. In the refrigerator, the thick sauce then thickens into a firm pudding.

But cornstarch is not only suitable for desserts: You can also use it to thicken sauces. To do this, mix the corn starch with a little water and then stir the starch water into the gently simmering sauce. Always make sure to add the starch gradually. If you stir in too much cornstarch, your sauce will take on a pasty and gummy consistency.

Cornstarch keeps dumplings in shape and protects them from drying out

Corn starch is also suitable as a binding agent for dumplings and meatballs. The starch binds water and holds the dumpling mass together. The starch molecules in the cooking water or frying fat then gelatinize and form a protective layer through which water can only escape with difficulty. This keeps the dumplings and meatballs juicy and fluffy.

In Asian cuisine, sliced ​​meat is marinated with starch in almost every dish. Sliced ​​​​meat is usually gently pre-cooked or fried in hot oil before frying. As a result, the starch on the surface of the meat becomes gelatinous and the meat remains juicy when it is subsequently fried with the remaining ingredients. Tofu can also be turned in starch before frying so that it becomes particularly crispy.

You can easily replace cornstarch with any other cornstarch. If you are looking for a different binding agent, you can find out in our article on cornstarch substitutes which alternatives are available and how you can use them. The alternatives presented there include psyllium husk, locust bean gum, agar agar and guar gum.

Waste paper can be recycled with the help of cornstarch

Corn starch is also an important raw material for the production of paper and cardboard. Paper contains about 0.15 percent starch. Starch is used as a filler in paper production: it must always be added when working with waste paper. As more and more waste paper is processed, the demand for corn starch continues to rise.

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Pea Milk: Instructions and Things to Know About Milk Substitutes

An exciting vegan trend is “pea milk”: The vegan milk substitute is gluten-free, lactose-free and uses less water in production. But how sustainable is the alternative really?

Milk substitutes for people with food allergies or vegan lifestyles are made from a variety of plants: soy, almonds, hemp, rice, oats and some other grains and nuts. But another alternative has been conquering the market for a number of years: pea milk.

Pea milk: what is it actually?

The milk alternative is therefore a highly processed product made from many, albeit organically produced, ingredients. Pure pea milk (original or original without sugar) is a creamy, white or yellow liquid that looks and tastes almost like cow’s milk. And thanks to the peas, it’s relatively sweet even without the added sugar.

The vegan milk substitute made from peas is free of lactose, gluten, soy, nuts and GMOs, contains no milk protein or and, according to Ripple, can help reduce the ecological footprint through sustainable production.

Pea milk as a milk substitute: the nutritional values

When it comes to nutritional values, pea milk clearly trumps, not least thanks to the many added substances. With a protein content of 8 grams per 240 ml for Ripple Milk, 8 grams per 250 ml for Princess and the Pea, the vegan milk substitute contains about as much protein per liter as cow’s milk (3-3.4 grams per 100 ml).

In the unsweetened version, however, milk from peas only has 70 kcal per glass, while low-fat milk has around 86 kcal. However, the sweetened variant already has 100 kcal, vanilla 130 (unsweetened 80) and chocolate 150 kcal. That’s a lot compared to other milk alternatives, but they contain far less protein and calcium.

Make pea milk yourself: this is how it works

The preparation of pea milk is similar to that of other plant drinks. You need for this:

100 g yellow split peas
500 ml water plus water for soaking
optionally 5 dates or 10 ml liquid stevia to sweeten
Then you do the following:

Soak the split peas in enough water overnight.
Rinse them off with fresh water the next day.
Place the soaked peas in a blender with 1/2 cup of fresh tap water. You can now add dates or stevia for more sweetness. Blend everything until you get a homogeneous mass.
Filter the pea drink through a nut milk bag or a fine cloth.
Store the liquid in the refrigerator. If deposits form, simply shake the pea milk again.
Note: The homemade pea drink tastes different than the commercial products as it is much less processed. Therefore, test with a smaller amount to see if you like the pea milk.

Pea milk and other plant-based milks

By the way: According to EU legislation, suppliers are not allowed to speak of “pea milk” because the term “milk” is reserved for animal milk from cows, sheep, goats or horses. In German trade, the milk substitute is therefore referred to as a pea drink or pea drink. But that only applies to manufacturers: In this article, we use the term “pea milk” as it is used by normal consumers.

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Cooking Tips

Potato Starch: Uses, Properties, Substitutes and More

Potato starch is mainly used as a binding agent in numerous dishes. Here you can learn more about their properties, possible uses and alternatives.

Potato starch has the property of being able to bind water particularly well. That is why they are mainly used to thicken sauces and soups. The white powder is tasteless and odorless and is therefore only used to improve the consistency of food. Because it’s made only from potatoes, potato starch is gluten-free and suitable for vegan diets.

Potato starch: use

In order for potato starch to bind water, you have to heat it. However, the powder binds liquids at lower temperatures than other binders. It is therefore sufficient if you only briefly heat the mixture to be thickened or let it simmer gently.

You can buy potato starch at most supermarkets. It is also used in many finished products in the food industry. Here, too, it serves as a stabilizing binder and carrier. For example, you can also find the strength in:

pasta
bread and buns
cakes, biscuits and other baked goods
Sweets
canned vegetables
meat products
Ready mixes for cakes, sauces, etc.

Potato starch is also used in animal feed.

Potato Starch: Production and Buying Tips

For the production of potato starch, either starch potatoes, which have a high starch content, are used in a targeted manner. Or you get the starch as a by-product in processes in which potatoes are used for other products (such as french fries or crisps).

In both cases, you first clean the potatoes (or leftover potatoes) and then grate them until they become mashed. The remains of the hard potato skins are then removed. Machines now press the mash through a sieve so that the water and potato starch are separated from the rest of the tubers. In the next step, a steam device absorbs the amniotic fluid from the starch. Finally, the starch is dried again until the fine, white powder is formed.

When buying potato starch, you should look for organic goods if possible. In this way you ensure, among other things, that farmers have not used any chemical-synthetic pesticides when growing potatoes. Since potatoes are grown in Germany, you can easily get the starch from regional cultivation.

Storage tips

In order to ensure the longest possible shelf life, you should observe a few tips when storing potato starch:

Store them dry and airtight in a dark place (e.g. in the pantry or in the basement).
It is best to pour the starch into a sealable container after you have opened it. This is how you protect them from flour moths.
Temperatures should not exceed 20 degrees Celsius if possible.
Even odor-intensive products close to the starch can impair their quality: the actually odorless powder tends to absorb the odors of other foods.

How healthy is potato starch?

Potato starch contains about 336 calories per 100 grams. It consists of 83 percent carbohydrates and 15 percent water. Fat and proteins are only contained in infinitesimally small amounts. Vitamins are also hardly represented. The white powder provides significant amounts of iron, calcium and potassium per 100 grams. However, since we use potato starch in small portions, it hardly contributes to covering our daily needs.

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Food

Tempeh: Worth Knowing About Fermented Meat Substitutes

Tempeh is a traditional fermented product made from soybeans and has been eaten in Indonesia for centuries. The meat substitute is now also popular in Europe. Here you will find an overview of the healthy soy product.

Tempeh is a fermentation product made from whole soybeans, water, vinegar and mold. The meat substitute originated in Indonesia. Tempeh is still an important staple there today, helping to meet the protein needs of the population. Today you can also buy tempeh in Germany. The soy product is particularly popular in vegan cuisine.

Thanks to the high content of valuable nutrients, proteins and fiber, tempeh is also very healthy. This means that the soy product is not only suitable as a meat substitute for vegans and vegetarians, but is also interesting for everyone who pays attention to a balanced diet.

Tempeh tastes very mild and has a slightly nutty-mushroom aroma. It is therefore advisable to season the meat substitute well, as it has little taste of its own.

How is tempeh made?

You don’t necessarily have to buy the fermented soy product. Instead, you can make your own tempeh. You need whole soybeans for this. These should be soaked, boiled and provided with mold spores (usually Rhizopus cultures). The soybeans then ferment for 24 to 48 hours in a closed container at around 30 degrees Celsius. The molds form thread-like white cells that wrap themselves around the soybeans and hold them together after fermentation. This creates solid blocks of tempeh that are easy to cut.

You can find tempeh sealed airtight in organic markets, health food stores, Asian markets or in well-stocked supermarkets. Blocks of tempeh from the refrigerated section usually keep for several weeks. Once opened, however, you should use the product within a few days. Tempeh from the jar has a much longer shelf life and can be stored unopened for several months.

By the way: In addition to traditional tempeh made from soybeans, there is now also tempeh made from other legumes, such as lupins or black beans.

Tempeh: The meat alternative is so healthy

A look at the nutrient composition of tempeh explains why the meat substitute is becoming increasingly popular with us: With around 20 grams of protein per 100 grams, tempeh is a real protein bomb, contains few carbohydrates and fat and is a low-calorie filler. Tempeh is a valuable vegetable protein source, especially for people who eat vegetarian or vegan food.

The protein content is even higher than that of tofu and the protein it contains can be absorbed particularly well by the body thanks to the fermentation process. In addition, the fermentation makes the gluten-free soybeans more digestible. Unlike animal protein, tempeh also contains no cholesterol. Tempeh also provides a variety of minerals, including iron, calcium and phosphorus.

The organic tempeh from the tempeh manufactory contains the following nutritional values, for example:

Calories: 152 calories
Egg white: 18.95 g
Fat: 7.68g
Fiber: 6.5 g
Carbohydrates: 1.8g

Tempeh: It depends on the preparation

Traditionally, you can slice tempeh and sear or fry it. But the meat substitute also tastes good raw, smoked, grilled or cooked. Tempeh works well as a side dish in salads, soups, vegan schnitzel or sandwiches. You can also process tempeh in other ways as you wish and use it for vegan goulash or vegan bolognese, for example.

You can also buy tempeh marinated with various spices and herbs. Alternatively, you can put the tempeh in a spicy marinade yourself before preparing it.

How sustainable is the meat substitute?

In contrast to meat, meat substitute products have a significantly better ecological balance, including tempeh and tofu. You can find out more about this topic here: Study: Plant-based meat substitutes have a better ecological balance

This is mainly due to the fact that significantly fewer resources are required for soy production than is the case for the production of meat. In particular, large-scale monocultures, which farmers need for the production of feed soy, are highly problematic from an ecological point of view. After all, corporations often cut down large areas of rainforest for this purpose. Added to this is the large water consumption and significant greenhouse gas emissions associated with livestock farming.

So that your tempeh is particularly sustainable, you should pay attention to regional products when buying it. You can now also find tempeh with soybeans from European cultivation. Also use organic products whenever possible. This is how you avoid chemical-synthetic pesticides and genetically modified soybeans.

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Food and Recipes as Egg Substitutes

Food and recipes as an egg substitute at a glance. We have summarized numerous alternatives for the conventional chicken egg for you in this article.

Would you like to take the first step towards a healthier future and finally do without animal products? Then you will find various foods and recipes here as a substitute for eggs.

Pureed flaxseed as an egg substitute

Pureed flaxseeds are extremely good for binding multiple foods together. Simply put the desired amount of flaxseed with three times the amount of water in a bowl and mix it all together until a sticky, lively mass has formed. This mass can now simply be mixed with any other ingredients and then unfolds its binding effect. Alternatively, the same can be made with chia seeds, but these are not exactly cheap and should therefore not be used in large quantities. All in all, a perfect, inexpensive replacement for chicken eggs with the same properties!

Flea seed shells for binding desserts

What may sound a bit strange at first glance has a sensible background. Psyllium husks combined with water develop a jelly-like consistency that is extremely good for making desserts like pie fillings. Simply mix the flea seed shells with about twice the amount of water and then add to the cake dough. Thanks to its neutral taste and good binding properties, you get a perfect cake filling!

Ripe banana as an egg substitute for dough production

If you like the sweet taste of bananas, we have a rather unknown but good egg substitute here. Many people underestimate the many uses of this enchanting fruit that every household probably has. Just take a fork and mash the banana so you get a sticky substance. You then put this in your dough and that’s it. You will be amazed by this easy way to bake bread or something similar with it!

Applesauce for making dough

You’re probably wondering what all this nonsense is about, applesauce in the batter? But once you’ve tried it, you’ll ask yourself why you didn’t come up with this variant much earlier. Simply add the applesauce to the dough and then enjoy the excellent taste of your baked goods! It gives the whole thing a sweet note and is therefore well suited for biscuits or sweet baked goods. You can make the applesauce yourself or buy it from the supermarket.

Kala Namak

If you prefer the typical egg taste, but still want to do without eggs themselves, Kala Namak is just right for you! The sulfurous-flavored rock salt is perfect for seasoning egg-flavored dishes. Simply add a pinch of it to the desired product. A simple scrambled egg recipe consisting of chickpea flour seasoned with Kala Namak or a spread are just a few of the many uses of Kala Namak

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