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Cooking Without Carbohydrates: You Should Have These Ingredients at Home

Cooking without carbohydrates isn’t difficult at all: You can find tips about eating according to the low-carb principle and the most important ingredients that you should always have at hand here.

Cooking without carbohydrates: What should not be missing

With a low-carb diet, the carbohydrate content in your meals is reduced. The focus is on protein, vitamins and healthy fats. You should always have the following things at home and ready to hand if you want to reduce your carbohydrate diet:

low-carb fruits (e.g. berries, grapefruit, apricots)
vegetables
Quark
oil
eggs
nuts
butter
Cheese
herbs and spices
yogurt
dark chocolate
Sugar substitutes: xylitol, erythritol, stevia or sweetener
Protein bread
In principle, fish is suitable for a low-carbohydrate diet. The problem with fish, however, is that many species are severely overfished. So you should find out beforehand which varieties you can eat with a clear conscience.
Always remember that you should not completely eliminate carbohydrates from your diet. Examples of healthy carbohydrate sources include potatoes, oatmeal, quinoa and legumes. Better watch out for hidden carbohydrates: These are mainly found in sweet drinks. Therefore, you should primarily drink water and unsweetened tea and largely avoid lemonade, juices and iced tea.

Cooking without carbohydrates – how does it work?

When you’re just beginning to cut carbs from your diet, you might find it difficult to find dishes that fit. For example, a “low carb day” could look like this:

breakfast
You should avoid wheat rolls and croissants in the morning. Instead, you can, for example, prepare individual, delicious “Breakfast Bowls”. As the name suggests, these are bowls filled with fruit, yoghurt, nuts and seeds. You can try countless combinations and let your creativity run free.

Variant 1: Greek yoghurt, strawberries and walnuts.
Variant 2: Quark, bananas, walnuts and a little cocoa powder.
Variant 3: Natural yoghurt, berry mix and homemade muesli.

Having lunch
At lunchtime, it is best to combine lots of vegetables with a protein source (e.g. eggs or fish). Fast dishes are, for example, spinach with egg, vegetable pans, mixed salads or hearty vegetable pancakes.

dinner
Depending on whether you prefer to eat warm or cold in the evening, you should also combine vegetables, protein and healthy fats here. For example, eat tomato-mozzarella, hearty muffins or try a cauliflower pizza. Vegetable casseroles and gratins are also suitable for dinner.

Snacks for in between?
It is currently controversial whether only three meals are better than five, because the lowering of the blood sugar level during long breaks in eating is seen as positive. However, this does not play a decisive role in a low-carbohydrate diet.

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Healthy Walnut: These Nutritional Values Make Them so Valuable

Walnuts are considered to be particularly healthy – as a snack and for baking. Walnuts are in season in autumn and contain many nutrients that are important for the body.

Walnut: Nutrients at a glance

Walnuts are a real power food: Nuts are already a valuable addition to the diet, walnuts in particular. Because the walnut has it all: Under the hard shell there is a crunchy kernel that is rich, tasty and very nutritious. The nutritional values ​​for 100g of walnuts are as follows:
Energy: 662 kcal
Fat: 62g
Carbohydrates: 11g
Protein: 14g
Sodium: 2mg
Potassium: 545mg
Calcium: 85mg
Magnesium: 130mg
phosphate 410mg
Iron: 2.5mg
Zinc: 2.7mg

The following vitamins are contained per 100g of walnuts:
Beta carotene: 50µg
Vitamin E: 6.0 mg
Vitamin B1: 0.34 mg
Vitamin B2: 0.12 mg
Vitamin B6: 0.87mg
Folic acid: 75µg
Vitamin C: 3mg
Walnuts contain many minerals such as potassium, magnesium, iron and zinc. Potassium is important for the transmission of impulses in the muscles and the conduction of impulses in the heart, magnesium is involved in muscle building and increases performance. Iron is needed for vital oxygen transport in the body and the body needs zinc for the immune system and wound healing.

Vitamin E is also abundant: the vitamin is a powerful antioxidant that protects the body from free radicals.

Walnuts contain healthy fats

Admittedly, the walnut is not entirely without its calorie density. But that doesn’t mean you should shy away from walnuts as a snack. There are good reasons to eat walnuts frequently: the calories in walnuts come primarily from the fat they contain. The majority of these are monosaturated and polysaturated fatty acids. The walnut is actually the type of nut with the most omega-3 fatty acids. These are essential fatty acids that you absolutely must get from food. Omega-3 fatty acids are necessary for many processes in the body, e.g. for…
the production of hormones,
the protein synthesis,
the cell metabolism,
the prevention / alleviation of inflammation,
the moisture and elasticity of skin and hair,
the formation of the body’s own defense cells,
protection against infectious diseases.
Walnuts are especially good for heart health. For example, the alpha-linolenic acid contained in walnuts (a representative of the omega-3 fatty acids) has a positive effect on cholesterol levels. Scientists have proven that 43g of walnuts a day lower the “bad” LDL cholesterol.

So there is a lot of goodness in walnuts: minerals, vitamins, and above all the many good fats make the walnut a healthy nut.

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Food

Weight Loss Tea: These Varieties Can Help You Lose Weight

To some extent, you can use tea to lose weight. Some varieties are particularly good for this and have a positive effect on your body. You will get to know three of them here.

Tea to lose weight: This is how the hot drink helps

Teas are not only delicious hot drinks for autumn and winter or help against colds: They can also help you lose weight. Are you wondering how to do this?

Point 1: Just like water, tea is virtually calorie-free. But that only applies if you drink it unsweetened.
Secondly, many types of tea have a positive effect on the body due to their ingredients: they can suppress cravings, stimulate the metabolism or support fat burning.
Well selected, with the right tea you get an effective helper for your diet. But it depends on the right kind.

An important tip first: No matter what kind of tea it is – you should always buy it in organic quality and with a Fairtrade seal. On the one hand you avoid pesticides in your tea and on the other hand you counteract the exploitation of plantation workers. They sometimes work there under harsh conditions for starvation wages.

Lose weight with green tea

According to the American Journal of Clinical Nutrition, green tea is a good companion on the way to your desired weight. It contains tannins and bitter substances, which reduce the feeling of hunger and curb appetite. Particularly interesting: Green tea can help against cravings for unhealthy, high-calorie sweets. Because: When you get used to the taste of bitter tea, your taste buds on your tongue often find such foods far too sweet and you voluntarily leave them out.

In addition, green tea has a beneficial effect on metabolism and soothes the stomach and intestines. The tea variety also contains so-called catechins, which belong to the group of secondary plant substances. These reduce fat absorption and digestion in the stomach and intestines.

For example, try these types of green tea:
Shincha
matcha
Kabusecha.
Tip: Caffeine is another elementary ingredient in green tea – it is therefore best to drink it in the morning and at noon. This is how you start your day awake and alert.

Ginger tea for weight loss

When you think of hot ginger tea, the first thing that comes to mind is cold and flu season. Many people swear by the tuber when they have a sore throat or runny nose. Due to its many vitamins and minerals, ginger strengthens the immune system.

But ginger can also be used differently: the tea is also used to support a diet. The gingerols it contains are said to stimulate digestion and increase fat metabolism. It also has an anti-inflammatory effect and cleanses from the inside. You should drink it right after meals. This is how it supports intestinal activity most effectively and helps to burn calories.

Mate tea as a diet companion

A few years ago, mate tea experienced a real hype: in every university, students walked around with bottles of cold mate, and suddenly many cafes offered hot tea. However, tea has not only been around for a short time, it is actually a real traditional drink. It originally comes from South America and is obtained from the leaves of the mate bush.

The tea contains caffeine and is often used as a coffee substitute, especially in this country. It has an invigorating effect and at the same time stimulates digestion, which has a positive effect on calorie consumption. Recently, it has also been recommended as part of diets, as various studies have shown that it can help you lose weight: Like green tea, it also contains bitter substances that can curb appetite and prevent cravings for sweets. In the tea’s regions of origin, the leaves are even chewed just like that to suppress hunger.

Tip: It is best to drink mate tea in the morning. Eating it half an hour to an hour before breakfast can lower your hunger.

Important: Mate tea is now available in the form of lemonades or mixed drinks. These are often full of additives and sugar and do not help you lose weight. For this purpose you should use real mate tea.

Our conclusion on losing weight with tea

If you really want to lose weight in the long term and do something for your health, just drinking tea is not enough. Different types of tea certainly have a positive effect on fat burning or your metabolism, but at the end of the day your calorie balance counts: In order to lose weight, you have to burn more than you take in. This primarily includes a healthy and balanced diet, drinking plenty of fluids and exercise. If you integrate all of this into your everyday life, your desired weight will work itself out.

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Pay Attention to These 8 Points When Buying Mattresses

You should definitely pay attention to these important points and criteria when buying mattresses. Think about which type of mattress suits your sleeping habits best, ideally sleep for several nights to see if the mattress really suits you. Instead of being dazzled by bogus discounts, elaborate shift constellations, and zones, take a look at the volumetric weight you are being offered: quality over quantity.

The problem with a new mattress

Rarely do you feel so let down as when you buy a mattress? There are countless models and all with adventurous names and features. Every specialist mattress shop tries to make buying a mattress a philosophy that only experts can understand. One is led to believe that there is only one suitable mattress for every person. Because how else can you justify over €1,000 for a mattress? And purely “by coincidence” mattress shops always have short-term special offers that discount their mattresses from €2,000 to just €1,000. An industry that cashes in on the ignorance of its customers. A good mattress can ensure a healthy sleep and combat annoying sleep problems.

1) Know the bargain trap

Unlike most products, when buying a mattress, a customer usually does not know what a good mattress really costs and what to look out for. Mattress dealers can therefore make it easy for themselves and advertise their products with bogus discounts. Specialist dealers boast discounts of 50% – 70% and online dealers usually have discounts of 50 to 100€ up their sleeves. But how do you know if these discounts weren’t priced in from the start? Unlike fashion or perishable goods, there is no reason why a mattress should be discounted. It doesn’t go bad, it doesn’t go out of style, and there’s no new model every year. So always only compare the final price, not the alleged “original price”.

2) Cold foam, spring core, memory foam, or latex?

There are a variety of materials used to make mattresses. When you buy a new mattress, you finally have a choice: Cold foam has been the most popular and proven material for decades. It lets the body sink in at certain points, but at the same time has a firmness that gives the body stability. In addition, cold foam is particularly breathable. Sweat can leave the mattress so quickly. Also, note tips for cleaning the mattress.

With innerspring or pocket spring mattresses, you lie on a large number of springs. Unfortunately, you start to feel the individual springs as soon as the mattress sags a bit. Innerspring mattresses are usually recommended for people who sweat a lot at night, as they are slightly more breathable than latex mattresses, for example.

Memory foam reacts to heat. The body quickly sinks into a memory foam mattress. What on the one hand often feels soft and comfortable at first quickly leads to the problem that it is much harder to turn on this foam in your sleep after sinking into it. Many people, therefore, sleep restlessly on a memory foam mattress. A shortcoming of memory foam and also latex mattresses is that more body surface is surrounded by the mattress due to a strong sinking of the body. As a result, you sweat faster.

Since latex is less breathable, bacteria and mold grow faster here than with other materials. One positive aspect of latex is its soft and springy properties. Therefore, people who sleep very softly like to sleep on latex mattresses.

3) How many zones should a good mattress have?

Zones should help the body, e.g. to give more stability to the torso and to put less pressure on the shoulders. Depending on the foam, this can make sense, but it is by no means a must. Ultimately, it is important whether you feel comfortable on your mattress and whether you can fall asleep well. You have to decide for yourself how much pressure is too much and when a mattress is too soft for you. One should beware of mattresses that are much too soft because if the mattress does not provide the body with sufficient stability, the spine suffers. Anyone who sells more than 3 zones usually tries to fool the customer. Because rarely is a 1.50m woman on the same 7 zones as a 2.00m man. Conversely, this means that the number of zones should by no means be seen as a quality indicator.

4) How many layers make sense

There are no studies that show that more layers make a mattress better. On the contrary: more layers usually mean more glue, and this reduces the breathability of the mattress. There is no rule of thumb as to how many layers really make sense. With more than 2 layers, however, one should start pondering at the latest how many of the lower layers really do not really only have a marketing function.

5) How thick should a mattress be?

Most mattress experts agree that a mattress should be at least 16cm thick to ensure durability and breathability. From about 20cm, the additional added value of the mattress thickness begins to disappear. This means that there is nothing per se against a 24cm thick mattress, you are just paying for something that actually does not provide any real added value.

6) What is the best quality indicator of a mattress?

The quality of a mattress can ultimately best be determined by its density. The density indicates how many kg of foam was used per cubic meter. The higher the heavier and the higher the quality of the mattress. The density has no influence on the mattress hardness. You can only speak of a quality mattress with a density of 40 kg/sqm. Really high-quality mattresses usually have a density of up to 50 kg/sqm.

Discounters, on the other hand, usually only have mattresses with a density of up to 35 kg/sqm. When we were looking for mattresses that value this quality criterion, we were particularly impressed by the Snooze Project mattress. Instead of advertising with empty marketing promises, high-quality materials were used here with the aim of being able to offer a high-quality mattress at the best possible price.

7) Double bed mattress or two single mattresses?

If you as a couple need two very different mattresses, two 80cm or 90cm mattresses can make sense. However, a good-quality mattress usually has such a high point elasticity that twisting movements on one side of the mattress should not affect the other side. You can therefore choose a mattress with a continuous core without hesitation and often be a whole lot closer to your partner.

8) Definitely try it out

Test lying is a must when buying a mattress. In a few minutes, you won’t know if the mattress really suits you. Buying a mattress with a right of return is usually better than a stressed testbed at a specialist retailer. This gives you the opportunity to find out over several nights whether the mattress is ideal for you. You can also enjoy a variety of mattress toppers that are designed to protect the mattress from dirt.

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Brain Food: These Foods are Good For Your Brain

Brain food refers to foods that are said to be particularly good for the brain. But which nutrients do our gray matter need? And what foods do they provide? We have the answers.

The human brain is the central control center of the organism, in which all information comes together. In order for it to function smoothly, the brain needs three things above all: enough oxygen, blood and the right nutrients. Brain Food is supposed to provide the right nutrients.

Brain Food: The brain needs these nutrients

Our brain is so complex that we are far from fully understanding it and how it works. Nevertheless, science agrees on a few points. When it comes to the right care, the following points are particularly important:
Water: Even before the actual brain food comes “brain liquid” – the brain needs enough liquid. A lack of water is quickly noticeable in the form of headaches, tiredness or poor concentration. That’s why you should drink about one and a half to two liters throughout the day – preferably water or tea. On hot days or physically demanding phases, it can be more.
Carbohydrates: The brain gets the energy it needs from carbohydrates. Instead of fast sugar, you should rely on complex carbohydrates (see below). These are slowly broken down into glucose in the digestive tract – this is how the brain gets the necessary glucose over longer periods of time.
Protein: Protein consists of amino acids, which serve as building material for the messenger substances. These are also called neurotransmitters and are responsible for the transmission of information in the brain. Of the 20 amino acids, eight cannot be made by the body – they must be obtained from food.
Fat: Brain and nerve cells are padded with fatty tissue for protection. The unsaturated fatty acids, especially the omega-3 fatty acids, are important for the functioning of the brain and make up two-thirds of the fatty acids in the brain.
Vitamins: The brain needs vitamins to produce messenger substances and to protect the cells from free radicals. The most important vitamins include vitamin A, vitamin E, vitamin C and the B vitamins B1, B6, folic acid and B12.
Minerals: Minerals and trace elements are important for many tasks in the brain, especially for information transfer. Calcium, magnesium and iron are particularly important here.

This brain food provides the right carbohydrates

The brain needs about 120 grams of glucose, also known as dextrose, every day. Sweets provide this simple sugar quickly, but after the brief energy boost, the sugar level drops rapidly again. However, the brain needs a steady supply of glucose, which long-chain, complex carbohydrates provide. The best suppliers for this are:
Whole grain cereals, such as bread made from whole grain flour
Legumes such as lentils, beans and peas
potatoes
some fruits and vegetables, such as bananas
Dried fruit, muesli bars or trail mix
Especially if you put a lot of strain on your brain, you should avoid long breaks between meals: After five hours or more, the blood sugar level has dropped so much that the ability to concentrate decreases.

Good protein sources for a healthy brain

In order for our thinking apparatus to remain in top form, it also needs sufficient protein. Meat or animal products such as eggs and yoghurt are not necessarily required to cover the necessary intake. Although these are good sources of protein, you can also meet your protein requirements with a vegetarian or vegan diet. In this category, the best brain foods are:
Legumes such as lentils, beans and peas
soy products
whole grains
Nuts, especially peanuts, hazelnuts and walnuts
Seeds, in particular hemp seeds, pumpkin seeds, sunflower seeds, linseed and chia seeds
animal products such as cheese, turkey breast, beef, salmon, shrimp, low-fat quark or eggs

Brain food: foods with unsaturated fatty acids

With fats, a distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are mainly found in hydrogenated fats (e.g. in margarine or animal fats) and should be consumed with caution.

Above all, our body and brain need unsaturated fatty acids, which are divided into monounsaturated and polyunsaturated fatty acids. The polyunsaturated fatty acids are also called essential fatty acids. The best suppliers of these healthy fatty acids are:
Nuts, especially walnuts and Brazil nuts
almonds
high-quality vegetable oils, for example rapeseed oil, linseed oil, walnut oil or soybean oil
Seeds, in particular hemp seeds, cashew nuts
fatty fish such as salmon, mackerel, eel, herring, tuna or sardines

Vitamins for the brain – the best foods

The various vitamins are important for the human organism and are also needed in many places in the brain. Vitamin A, beta-carotene, vitamin E and vitamin C protect against free radical damage. The B vitamins are crucial for the metabolism of messenger substances and the ability to concentrate. You can meet your vitamin requirements with the following foods:
Vitamin A: Dark green, yellow, and red fruits and vegetables (such as carrots, squash, sweet potatoes, corn, peppers, tomatoes, spinach, broccoli, or apricots) and some animal products (especially liver, butter, cheese, egg yolks, and oily fish)
Vitamin E: Cereals, wheat germ, nuts, seeds, vegetable oils and eggs
B vitamins B1, B6 and folic acid: whole grains, wheat germ, nuts and seeds, legumes, potatoes, cabbage, vegetables, fish, cheese
More information: vitamin B1, vitamin B6, folic acid, vitamin B12
Vitamin C: peppers, citrus fruits, kiwi, berries, sea buckthorn, potatoes, rosehip

The most important minerals – this brain food provides them

The most important minerals for the brain include calcium, magnesium and iron. These all have different functions for the brain.

Calcium: Vegetables (kale, broccoli, fennel, Chinese cabbage), nuts and seeds (poppy, sesame, almonds, hazelnuts), whole wheat bread, milk and dairy products
Magnesium: Vegetables (Brussels sprouts, kale, kohlrabi, broccoli, spinach), legumes, whole grains, brown rice, cocoa, nuts and seeds
Iron: Legumes, oat flakes, nuts and seeds (pumpkin seeds, sesame, pistachios, linseed), vegetables (spinach, broccoli, lamb’s lettuce, rocket), sugar beet syrup, wheat germ, currants, meat, fish

A healthy brain through diet and lifestyle

So it’s true: some foods can rightly be labeled “brain food”. In particular, nuts and seeds, high-quality oils, legumes and fresh vegetables are important for the brain – be it for the right fatty acids, sufficient protein intake or the necessary vitamins and minerals.

Nevertheless, you don’t have to analyze each nutrient individually and adjust your food accordingly by gram: With a balanced diet, you usually provide your body with all the nutrients it needs. It should be colourful, diverse and varied. Include various seeds, nuts and germinated sprouts as well as whole grain products and legumes in your diet and combine them with as many fresh vegetables and fruits as possible.

However, a healthy lifestyle does not stop with nutrition: Sufficient exercise and lots of fresh air are just as important as a positive attitude and relaxation. You can also train your brain in a targeted manner and keep it fit. Meditation and mindfulness exercises have also been shown to promote a healthy body and mind.

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Food

Amino Acids in Food: These are The Most Important Ones

Humans and animals cannot live without amino acids from food. We will show you which important functions they fulfill in our organism and which foods provide you with the essential amino acids.

The most important amino acids for us humans

Amino acids are chemical compounds that are vital for every organism. However, an amino acid does not stand alone, but joins together with others to form a chain. Proteins are formed from these chains. Therefore, amino acids are also referred to as the “building blocks” of proteins.

Depending on the structure of the chain, different proteins are formed that fulfill different functions in our organism. If there is a deficiency of one or more specific amino acids, the chains can no longer form completely, so that the function of all proteins in the body is restricted.

The body can produce some amino acids itself. Others we have to ingest daily through food. The following eight amino acids are also referred to as “essential amino acids” and are found in various foods:
isoleucine
valine
methionine
leucine
tryptophan
lysine
phenylalanine
threonine

Amino acids in food: methionine

The body needs the sulfur-containing amino acid methionine to produce the non-essential amino acid cysteine. We also need them for the construction of some protein molecules and for various metabolic processes to take place. As an antioxidant, methionine also neutralizes free radicals and thus protects us from oxidative stress.

A healthy adult should consume about 21mg of methionine per pound of body weight. However, with certain diseases, especially liver and urinary tract diseases, the daily requirement for methionine can increase.

Foods that are particularly rich in the amino acid methionine:
brazil nuts
sesame
soybeans
Peas
green leafy vegetables (e.g. spinach)
broccoli
In general, vegetable proteins consist of 0.5 to 2 percent methionine. The daily requirement for the amino acid is around 1.1 to 2.2 grams. If you only get a small amount of cysteine ​​from food, you need a little more methionine because some of it is converted to cysteine.

Note: Animal products contain significant amounts of essential amino acids. However, the consumption of animal products is usually not sustainable and involves a lot of animal suffering. That’s why you should get most of your amino acids from plant-based foods.

Amino acid in food for a good mood: tryptophan

Tryptophan is particularly known for its mood-enhancing, calming and balancing effects. Because the body converts the amino acid to the neurotransmitter serotonin. This so-called happiness or feel-good hormone ensures a relaxed and balanced state of mind. Therefore, tryptophan is also considered a natural remedy for depressive disorders.

In addition, the amino acid is essential for a healthy sleep rhythm. This is because excess serotonin is subsequently converted into the sleep hormone melatonin. This regulates our sleeping and waking phases and thus ensures restful nights. Tryptophan also functions as a provitamin in the synthesis of vitamin B3, also known as niacin.

The daily requirement of tryptophan can vary greatly from person to person. The Federal Institute for Risk Assessment gives four to five milligrams per kilogram of body weight as a guideline.

(Plant based) foods that are considered a good source of the amino acid tryptophan:
soybeans
cashew nuts
peanuts
lenses
oatmeal
cocoa
Note: We recommend that you use organic products for a balanced diet and, above all, that you buy food from the region. In this way you avoid unnecessary pesticides and superfluous transport routes. This reduces your carbon footprint.

Amino acid for skin and bones: lysine in food

Together with some other amino acids, lysine is responsible for the formation of collagen. Collagen is a protein that is primarily responsible for building connective tissue. Lysine also promotes cell division and bone growth. These functions make the amino acid, among other things, an indispensable factor for rapid and successful wound healing.

As with most amino acids, the recommended daily dose for lysine can only be roughly specified. According to the WHO, the values ​​are between twelve and 45 milligrams per kilogram of body weight.

You get the amino acid lysine mainly from these plant foods:
legumes
nuts
brewer’s yeast
Spirulina Algae
wheat germ

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Iron Deficiency During Pregnancy: These Foods Help Against it

Many women are iron deficient during pregnancy. During this time, pregnant women have an increased need for iron. But you can prevent iron deficiency with various foods.

Iron is an important substance for the formation of red blood cells and is essential for the human body. A woman needs about 15 milligrams of iron per day – a balanced diet is normally sufficient for this.

The problem: During pregnancy, the need for iron temporarily doubles. After all, the expectant mother has to take care of the unborn baby in her womb. However, every third pregnant woman does not manage to get enough iron from food, so that many suffer from iron deficiency. However, you can recognize the deficiency by different symptoms and compensate with different foods.

Recognize iron deficiency in pregnancy

The symptoms of iron deficiency are often very non-specific. Acute iron deficiency usually occurs in the last trimester of pregnancy, which is why you should pay particular attention to the following signs from the 6th month:
Fatigue,
constant exhaustion,
Forgetfulness,
concentration problems,
hair loss,
pale skin,
brittle nails,
cracked corners of the mouth,
weakened immune system,
declining physical performance.
In the case of an extreme iron deficiency, the body hardly produces any red blood cells. This can lead to what is known as anemia. In this case a doctor must be consulted. Because red blood cells are important for the baby and the placenta to grow. A 2016 study found that iron deficiency in babies can impair brain development, among other things.

Foods for iron deficiency in pregnancy

To a certain extent, you can prevent and treat iron deficiency yourself during pregnancy. In return, you consume more iron-rich foods and drinks. We recommend that you get the food in organic quality and from the region. In this way you avoid unnecessary pesticides and superfluous transport routes.

The most iron-rich grain product is wheat bran. This contains about 15mg of iron.
Millet flakes are also impressive with around 9mg per 100g.
In addition to a lot of vitamins, pumpkin seeds also contain a lot of iron.
You can also add more dried lentils and white beans to your diet if you suspect iron deficiency.
Soybeans, chickpeas and tofu also contain a lot of the important trace element.
Although spices are only consumed in small amounts, the following spices, for example, contain a lot of iron: cardamom, parsley and cinnamon.
Egg yolk contains about 5.5mg of iron per 100g.
Red juices contain a large amount of iron: beetroot and black currant in particular, but also beets are suitable.
Tip: The body can absorb iron particularly well in combination with vitamin C. Therefore, make sure to supplement your iron-rich meal with fruits and vegetables containing vitamin C. Milk, on the other hand, inhibits iron absorption!

Important: If your iron deficiency gets worse or the symptoms persist for a long time, you should definitely consult a doctor. In order to avoid anemia, he may prescribe you iron-containing supplements.

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Food

Refined Oil: You Should Know These Advantages and Disadvantages

In the trade, a distinction is made between refined and native oils. But what exactly are refined oils? Here’s a little about their pros and cons.

Manufacturing makes the difference

Refined and native oils differ in their production: Native oils are gently cold-pressed. This means that they are manufactured at low temperatures and without the use of chemicals. Due to the gentle processing, many healthy ingredients are retained, such as vitamins and unsaturated fatty acids.

Refined oils, on the other hand, are extracted under the influence of heat and chemicals.
The oil is hot pressed.
Solvents such as hexane or light petroleum are used during extraction.
This method is used to extract more oil than cold pressing. However, refined oils are not unhealthy or toxic because of this: the chemical residues are then removed from the oil. The oil is heated up to 240°C for several hours for cleaning. This process is called refining.

This means that there are no longer any unwanted chemical substances in the oil. However, the oil also loses vitamins, unsaturated fatty acids and taste. This means that the oil is not unhealthy or harmful, but it is also not as healthy as native oils. However, refined oils also have advantages in their use.

Pros and cons of refined oil

Advantages are:
Refined oil is more heat resistant. Only use refined oils for hot frying. They are also better suited for cooking. When native oils are heated too much, smoke and pollutants are formed. So for this purpose, refined oils are healthier than virgin oils.
Refined oils are cheaper to produce than virgin oils. Accordingly, they also cost less in the store.
The more heavily treated oils tend to be more tasteless. This can be an advantage for cooking if you don’t want the oil to taste too bad.
Due to the strong treatment, refined oils have a longer shelf life than native oils.
Disadvantages are:
The hot pressing and long heating takes more energy.
Refined oil contains fewer valuable ingredients than virgin oil, such as vitamins and unsaturated fatty acids.
The fact that refined oils are less flavorful can also be a disadvantage. In salads, the taste of native oil is quite appropriate.
Harmful trans-fatty acids can be produced during deodorization, a sub-process of refining.
In general, refined oils are not inherently unhealthy. For some purposes such as cooking and frying, they are very well suited because of their heat resistance. Depending on the purpose for which you want to use the oil, you should choose the right oil.

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Cooking Tips

Peel Garlic: These Tricks Are Quick and Easy

Peeling garlic can be time-consuming and tedious. A few simple tricks will help you to quickly and easily remove toes from their shells.

Trick #1 for peeling garlic: Crush the clove

Garlic refines almost every recipe. These tricks make cooking with the spicy tuber even more fun.

The first trick is simple, but still very useful.

Mash a clove with an object such as a wide knife or spatula.
The shell can now be easily removed.
The advantage of this method is that you hardly have to touch the toe. This will make your hands smell less.

Note, however, that this method crushes the toe quite severely. If you need whole cloves for your recipe, the other methods can help.

Trick #2: The jar trick

For the second trick you need something that you are guaranteed to have at home: a screw-top jar.

It is best to put several cloves or a whole bulb in a screw-top jar. Now screw the lid on.
Shake the jar vigorously for about half a minute. The glass should then look like the picture in the middle.
Throw the peel that has already come off in the organic waste or dispose of it on the compost.
Shake the jar vigorously again and discard the detached peel.
If the skin hasn’t come off all the toes yet, you can easily peel them off now.
For this trick to work, you should

shake really long and hard.
use a jar with a hard lid. (So ​​the tuber has enough resistance when shaken.)
make a vertical shaking motion.
This method is particularly suitable for peeling several cloves or a whole tuber at once. If you don’t need all the cloves right away, you can pickle the garlic. Alternatively, you can use it to make a delicious garlic oil or garlic paste.

Trick #3: Soak garlic before peeling

The last trick you have to prepare a few hours in advance.
Soak the toes in water for about 2-3 hours.
The peel is now soaked and can be easily removed from the toe.
For this trick to work, the garlic needs to be soaked long enough. To check whether the shell is soft enough, you can take out a clove in between. Now test whether it can be peeled easily. If not, you can just let them soak in the water longer.

Have fun trying!

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Cooking Tips

Seasoning The Kale: These Seasonings Work Best

You can season kale in many different ways and thus integrate the regional superfood into your diet in a varied way. Our kitchen tips will help you with the tasty preparation.

Prepare kale gently

Kale is in season in this country from the end of October to the beginning of March. This makes the kale, as it is called in English, a classic winter vegetable. In the cold season, kale can often end up on the plate, because it provides the body with more vitamin C than any other type of cabbage and various antioxidants. In addition, the regional superfood also provides iron, potassium, calcium and magnesium, vegetable protein and fiber.

In order to get the best possible benefit from the healthy ingredients, you should prepare kale gently. Vitamin C in particular is very sensitive to heat and would be lost if it was cooked for a long time. Therefore, it is best to blanch kale or process it raw. Even when steaming, a large part of the ingredients are retained.

Before doing this, you should cut away the stalks and the thick stalks with a knife and then wash the leaves thoroughly.

Seasoning kale: 5 clever ideas

For a long time, kale was mainly used as an accompaniment to hearty meat dishes. The green winter vegetables also taste great in vegan recipes – you just need the right ingredients and spices.

With the following ingredients you can season and taste kale in different ways:
Classic: Traditionally, kale is prepared with plenty of fried onions and seasoned with salt, pepper, a pinch of salt, some nutmeg and mustard. A little garlic goes well in the pan too. Green cabbage is often served with meat dishes such as bacon or Kasseler, but cabbage also goes well with hearty vegetarian dishes.
Asian: You can give the regional kale a Far Eastern flavor by frying it in coconut oil in a wok or pan with some chili, spring onions, garlic and ginger. At the end you deglaze the pan with soy sauce and some vegetable broth. You can season the dish with salt, pepper, cumin, a pinch of sugar and curry paste. Kale goes great with pasta and rice dishes.
Fruity: For the fruity version, you not only roast kale with onions, but also with fruit. Pears and apples are particularly suitable. Simply cut them into pieces and add them to the pan. At the end you can season the kale with salt, pepper and some sugar and add a dash of lemon juice if you like.
Sweet and sour: Kale is also delicious if you fry it with plenty of vinegar and raisins. Depending on your taste, add a few cloves or a bay leaf. You can taste the whole thing again with salt, pepper and a little sugar.
Creamy: For the creamy version, you should cut the kale into strips as fine as possible, first sauté them with plenty of onions and then deglaze with coconut milk or thick oat milk as a cream substitute. By adding plenty of nutmeg and yeast flakes along with salt and pepper, you get a slightly cheesy flavor reminiscent of creamed spinach.

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