Breaking
FoodNerdy Recipes Management System
Tag

these

Browsing
Food

Carbohydrate-Rich Foods: These Contain a Lot (List)

You should know carbohydrate-rich foods if you want to lose weight. Because many nutritional advisors recommend avoiding carbohydrate-rich foods. Our list will help you and show that there are also good carbohydrates.

Carbohydrate foods are very important for the body. Because he needs carbohydrates as an energy supplier. Only if there are not enough carbohydrates available does the body fall back on the fat reserves. That is why many fat-away advisors or low-carb diets recommend avoiding carbohydrate-rich foods as much as possible. On the other hand, if you want or have to gain weight (e.g. after an illness), you should specifically eat carbohydrate-rich foods.

All types of sugar are called carbohydrates. Basically, all foods contain carbohydrates, except for water. Carbohydrates consist of molecule chains of different lengths:
The body can process short molecular chains quickly and easily. Such carbohydrates are mainly found in sweets and other sweet foods.
The body needs more time for long molecule chains. They are mainly found in whole grain products.
In short: long-chain carbohydrates fill you up for longer because the body is busy using the carbohydrates for longer. Therefore, they are also better for losing weight than short-chain carbohydrates.

High carbohydrate foods list

Cornflakes (sweetened): 88g / 100g
Honey: 81g / 100g
Basmati Rice: 80g / 100g
Dried dates: 75g / 100g
Rusk: 75g / 100g
Plain pasta: 72/ 100g
Wheat Flour (550): 72g / 100g
Buckwheat flour: 71g / 100g
Jam/Jam: 70g / 100g
Honey waffles: 70g / 100g
Raisins: 68g / 100g
Wholemeal pasta: 67/ 100g
Wheat flour (1050): 67g / 100g
Muesli bar: 67g / 100g
Amaranth: 65g / 100g
Goji berries: 64g / 100g
Nut nougat cream: 62g / 100g
Wholegrain rye flour: 61g / 100g
Popcorn: 60g / 100g
Rolled oats: 59g / 100g
Dark Chocolate: 58g / 100g
Condensed milk: 57g / 100g
Whole milk chocolate: 52g / 100g
French baguette: 51g / 100g
Pumpernickel: 50g / 100g

More carbohydrate-rich foods at a glance

Wholemeal bread: 44g to 57g / 100g
French fries: 40g / 100g
Ketchup: 30g / 100g
Pizza: 30g / 100g
Cashew nuts: 29g / 100g
Potato wedges: 26g / 100g
Peanuts: 25g / 100g
Bananas: 23g / 100g
Sweet Potato: 20g / 100g
Corn: 20g / 100g
Potato: 18g / 100g
Grapes: 17g / 100g
Cherries: 16g / 100g
Kidney beans: 16g / 100g

Keep Reading
By
Food

TCM Nutrition: These Are The Basic Principles of The Diet

TCM nutrition aims for a lasting balance in the body, which should lead to health and well-being. Here you can find out the basics of this form of nutrition and how you can implement it yourself.

Basics of TCM nutrition

According to the teachings of traditional Chinese medicine (TCM), a person is considered healthy when energy (yang) and matter (ying) are in harmony with each other. Because only then does the life energy Qi flow and ensure well-being and a stable balance. In order to achieve and maintain this state, certain principles should also be observed in the diet.

Fundamental to TCM nutrition is the five-element theory, according to which each food can be assigned to a specific element based on its taste. The elements are fire, water, earth, metal and wood. The human organs can also be categorized into elements according to TCM teachings. It is also important that all elements are connected to each other through constant interactions and influence each other.

TCM Nutrition: Characteristics of the Wood Element

All foods with a sour taste belong to the wood element. They are said to preserve the body’s juices and strengthen the substance. They are also said to have a cooling and refreshing effect. According to the teachings of TCM nutrition, acidic foods also have the property of contracting: they bundle the body’s energy inwards.

Typical foods of the wood element:
many types of fruit, such as berries, citrus fruits, pineapples, cherries or sour apples
some dairy products, such as buttermilk, cottage cheese, or sour cream
Vinegar
Parsely
sourdough
tomato
sorrel
According to TCM, the organs associated with the wood element are the liver and gallbladder.

This is how the water element works

In TCM, salty foods are associated with the water element. They are primarily intended to have an emollient effect, but can cause hardening in the body if you consume too much of it. According to TCM nutrition, they then deprive your body of important juices and it dries out.

Water foods are said to direct the life energy Qi downwards and therefore also have a draining effect. Typical representatives of this category are:
almost all types of fish
seafood and seaweed
pork meat
legumes
soy sauce
Mineral water
The associated organs are the kidney and the bladder.

Characteristics of fire in TCM nutrition

Fire element foods taste bitter. In TCM nutrition, they are said to have a drying effect and direct the Qi downwards. They are said to be helpful with digestion, for example, and to increase mental and physical activity in the short term. However, if you eat too many bitter products, this can lead to nervousness, restlessness and sleep disorders.

The fire element includes:
all grilled meats
many kitchen herbs
goat cheese
turmeric
bitter salads, such as chicory or endive
grapefruit
Green tea
bitter alcohol
The organs of this element are the heart and small intestine.

Effect of the element earth

All sweet foods belong to the element of earth. According to TCM nutrition, they play a key role in building up Qi: They are said to have a filling and relaxing effect and strengthen the center of the body. Therefore, according to TCM, “sweet” foods should make up the main part of our diet.

However, this does not mean that TCM mainly prescribes sugar and sweets. The earth foods include primarily:
almost all types of grain (e.g. millet, barley, wheat bran, quinoa, etc.)
many vegetables (e.g. pumpkin, cabbage, green beans, sweet potato, spinach, broccoli, etc.),
beef
some fruits (e.g. grapes, papaya, plums and avocado)
lots of dairy products
nuts and seeds
Many of these foods are also said to have a moisturizing and constructive effect. Dairy products, on the other hand, are said to have a moisturizing effect in the negative sense of TCM nutrition, which is said to lead to congestion and blockages. The associated organs of the earth are the spleen and the stomach.

Metal in TCM nutrition: How it works

All foods with a pungent taste belong to metal. According to TCM nutrition, they generate heat in the body and get our Qi moving. This is supposed to release blockages and release energy. However, if we eat too many spicy products, this is said to result in persistent feelings of heat, constant sweating and high blood pressure.

According to TCM, spicy foods include:
any hot spices (such as pepper, chilli, ginger, mustard, coriander or cinnamon)
onions
garlic
horseradish
spicy cheeses
Kohlrabi
radish
mint tea
The corresponding organs are the lungs and large intestine.

TCM nutrition: The thermal effect

Food can not only be divided into five groups according to the elements, but also according to their thermal effect. TCM nutrition distinguishes between cold, refreshing, neutral, warm and hot. However, these designations have nothing to do with the measurable temperature of the food, but are more of a spiritual nature.

Examples of cold foods include unripe fruits and vegetables, as well as watermelon or yogurt. They have a strong cooling effect and are said to slow down our metabolism. According to TCM teachings, refreshing foods such as many types of fruit, raw meat or butter strengthen the blood and help to build up bodily fluids.

Many grains, eggs, cooked vegetables or very ripe fruit are considered neutral. They should have a strengthening effect and ensure a balance in the body. According to TCM teachings, warm foods such as cooked meat, cherries, fennel or walnuts warm our center and therefore increase Qi and Yang. The TCM diet counts many spices and strong alcoholic beverages among the hot foods. They are said to move the Qi and lead to feelings of heat.

For many foods, which element or thermal reference they belong to depends heavily on how you prepare them. The classification of a food can also change as a result of processes such as cooking, baking, grating, grilling, pickling or freezing.

TCM nutrition: How to implement it in everyday life

You now know a lot of theory about the teachings of TCM nutrition. But how can you put them into practice in everyday life? Here are some important tips and basics to keep in mind when practicing TCM:
According to TCM, eating irregularly or fasting for too long can lead to digestive problems, weakness and lack of energy. That is why TCM nutrition recommends eating regularly.
Gulping down your food quickly or regularly overeating can lead to an uncomfortable feeling of fullness in your stomach. This is because your body cannot process the food as quickly and your digestive organs are overloaded. Other possible consequences are headaches, bad breath and nausea. That’s why you should eat slowly.
TCM nutrition recommends: You should eat your largest meal early. Lunch should be a bit smaller, while dinner should be your smallest meal. You should also be careful not to eat anything too late in the evening. This could put additional strain on your digestive organs.
You should also give your digestive system at least four hours between meals to process the food you eat.
TCM nutrition assumes that foods of one taste category strengthen the organs that the element theory assigns to them. So if you eat too much or too little food of a certain element, this leads to imbalance, as some organs do not get “feed”. Therefore, you should make sure to include all flavors in your diet in a balanced ratio.
According to TCM, cold drinks cool down the digestive fire, weakening your metabolism. That is why TCM nutrition recommends avoiding cold liquids before, during and after meals.
TCM also says that raw foods have a negative effect on the digestive system because they extinguish the digestive fire in too large quantities. That’s why TCM nutrition recommends a warm breakfast and a warm drink, especially in the morning when your digestion is still a little weaker. She advises against too much raw food.
Prefer ecologically grown and regional food in organic quality. They are not treated with chemicals and have more vitamins and minerals.
Avoid finished products and foods with many additives.

Keep Reading
By
Food

Plant-Based Protein: These Foods are High in Protein

You can also get enough protein from plant-based products. We show you healthy plant-based foods that you can use to add high-quality protein to your diet to meet even the needs of an athlete.

Plant-based foods high in protein: legumes, seeds and nuts

Although whole grain products and some types of vegetables and fruit are good sources of plant-based protein, legumes, seeds and nuts are particularly rich in protein. Nuts also contain healthy fats, which are often neglected in today’s diet:
Nuts: Walnuts and hazelnuts are about 16 percent protein, and peanuts even contain almost 30 percent. Since nuts are very high in fat, you should still not eat more than a handful a day.
Legumes: Legumes contain slightly less protein. On average, these contain about 7 percent protein. Kidney beans contain almost 8 grams of protein per 100 grams, raw peas and lentils about 5 grams and soybeans as much as 12 grams of protein. Since legumes fill you up well and are low in calories, you can eat them often.
Seeds: Seeds also contain a lot of protein. Both flaxseed and sesame are more than 20 percent protein. Sunflower seeds provide 26 grams of protein per 100 grams, pumpkin seeds even 36 grams. Mixed into the salad or baked in bread, you can easily increase your protein intake with seeds.

Protein powder: dietary supplement made from plant-based foods

If you cannot cover your protein requirements with nuts, seeds and legumes alone, you can also use plant-based protein powders. This makes sense if you are allergic to nuts, soy or legumes or have a particularly high protein requirement, for example because you do competitive sports.

Hemp Protein: A concentrated source of protein in powder form is hemp protein. This dietary supplement is gluten-free, contains neither soy nor nuts or legumes and is therefore compatible with almost everyone. With just under 50 grams of protein per 100 grams, the protein content is comparatively low for a protein concentrate.
Rice protein: Rice protein is also free from common allergens. It contains about 80 percent protein.
Other varieties: If you look around for vegan protein powders, you will also find soy protein or pea protein as well as protein blends from various plant-based protein sources.
You have to find out for yourself which protein powder you tolerate best. In any case, we recommend that you first increase your protein intake with the foods mentioned at the beginning. Protein powders can supplement a balanced diet if necessary, but cannot replace it.

In addition to legumes, seeds and nuts, soy-based products are also rich in proteins. This includes tofu as well as soy yoghurt or soy milk. In another article we will explain how soy affects the environment and whether you can use soy products with a clear conscience.

Keep Reading
By
Food

Eat Passion Fruit: These Parts Are Edible

Eating passion fruit is healthy and the fruit is full of vitamins and nutrients. But which parts of the exotic fruit can you eat and what about their ecological balance?

Passion fruit is easily confused with the closely related passion fruit. You can tell them apart by size and color: Passion fruits are small, purple to purple fruits. Maracujas, on the other hand, are larger and more yellow-orange in color. However, passion fruit is mainly suitable for making juice, as it is very acidic and therefore hardly edible on its own.

Passion fruits, on the other hand, are easy to eat and have a pleasantly sweet and sour taste. In terms of nutrient content, they are in no way inferior to their orange relatives: they are rich in vitamin C, various B vitamins, potassium and iron. You can eat both the pulp and the seeds of the passion fruit. The shell, on the other hand, is not edible.

Passion fruit: What can the little vitamin bomb do?

If you want to eat passion fruit, you should make sure that it does not ripen. They also don’t last very long. So when buying passion fruit, it is best to look for a dark color and consume it within a few days. If your passion fruit looks a little wrinkled on the outside, don’t worry. It just means the skin has lost moisture. However, it is a sign that you should eat the fruit as soon as possible, otherwise the pulp can dry out and the passion fruit then no longer tastes particularly good.

Tip: You can recognize a ripe passion fruit by the fact that it feels heavy, like an egg. This is because it still has a lot of liquid in it and the pulp hasn’t dried out too much.

Keep Reading
By
Food

Arachidonic Acid: These Foods Contain The Fatty Acid

The immune system does not work without arachidonic acid – the immune system reacts sensitively if the amounts are too large. If you eat a balanced diet and avoid certain foods, the fatty acid will not cause you any problems.

What the body needs arachidonic acid for

Arachidonic acid is an unsaturated fatty acid that belongs to the group of omega-6 fatty acids. It is mainly found in animal foods: Larger amounts are mainly found in meat, animal fats such as butter and offal.

The arachidonic acid provides the building blocks for hormones with which the body can activate the immune system. The counterpart, the off switch so to speak, is mainly provided by the omega-3 fatty acids.

But arachidonic acid is not one of the essential fatty acids in the narrower sense.

The science magazine Spektrum explains why: the body can absorb arachidonic acid from meals, but it can also produce it itself from linoleic acid. Therefore, arachidonic acid is one of the semi-essential fatty acids.
Linoleic acid, on the other hand, is an essential fatty acid: the body cannot produce it itself, but can only absorb it from food. Linoleic acid is found in plant foods such as sunflower oil or walnuts, but also in meat and dairy products.

Arachidonic acid: These foods are particularly high

Some foods are particularly high in arachidonic acid. If you suffer from rheumatism or arthrosis, you should remove them from your diet if possible. Otherwise, it is recommended not to take them in large quantities.

These animal products are rich in arachidonic acid (the information relates to 100 grams):
Pork Lard: Contains 1.7 grams of arachidonic acid — by far the most of the products on this list. Attention: Pastries with lard, such as shortbread cookies and other Christmas cookies, often contain large amounts of the problematic fatty acid.
Liver and Liverwurst:
Pork liver (870 milligrams)
Calf liver (352 milligrams)
Liverwurst (230 milligrams)
pork (120 milligrams) and streaky bacon (250 milligrams).
Fish: Some types of fish not only contain omega-3 fatty acids, but also arachidonic acid. These include above all:
Salmon (300 milligrams)
Tuna (280 milligrams)
Redfish (240 milligrams)
Carp (190 milligrams)
Eel (120 milligrams)
Chicken eggs: On average, you get about 70 milligrams of arachidonic acid with eggs. It mainly collects in the yolk – 100 grams of yolk contain almost 300 milligrams.

These animal products, on the other hand, contain less arachidonic acid:
Poultry: The lean brisket is better suited to a low-arachidon diet: chicken contains an average of 112 milligrams and turkey 50 milligrams. The meat on the legs contains more of the fatty acid: chicken has 190 milligrams and turkey 150 milligrams.
Beef or veal: fillets and lean muscle meat contain relatively little arachidonic acid. There are 53 milligrams in 100 grams of veal and around 70 milligrams in 100 grams of beef.
Dairy products:
Butter (83 milligrams)
Fatty cheeses such as Camembert (34 milligrams at 60 percent fat) or Tilsiter (27 milligrams)
whipping cream (32 milligrams)

Keep Reading
By
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.

Keep Reading
By
Food

Low-Carb Noodles: These Noodles Without Carbohydrates are Available

Low-carb pasta is now available in many different forms. Noodles without carbohydrates taste delicious and are a good alternative to conventional wheat noodles.

Low-carb noodles for low-carb diets

With a low-carb diet, you replace carbohydrates with fats and proteins, which also fill you up and provide energy. Conventional pasta mainly contains carbohydrates and is unsuitable for a low-carb diet. There is a large selection of low-carb pasta so that you don’t have to do without pasta despite the lack of carbohydrates.

Low-Carb Noodles: Konjac Noodles

Konjac root extracts have been used medicinally and as food in Southeast Asia for over 3,000 years. The main component of the tuber is the fiber-containing glucomannan. Dried and ground, you can use it as a thickening agent or as a gelling agent and prepare desserts with it. Konjac is also processed into low-carb noodles.

The Konjac noodles, which are visually reminiscent of glass noodles, contain almost ten kilocalories per 100 grams and only around two grams of usable carbohydrates.
Since the pasta substitute is not made from grain, konjac noodles are also gluten-free.
In addition to glucomannan, konjac noodles contain large amounts of water and the natural stabilizer calcium hydroxide.
The low-carb noodles are also known as Shirataki noodles and are versatile. You can find them in the Asian market and in more and more supermarkets and organic markets.

Low carb red lentil pasta

Low-carb noodles made from red lentils contain more carbohydrates than konjac noodles. With around 56 grams of carbohydrates per 100 grams, however, they are lower in carbohydrates than conventional wheat noodles. Low-carb red lentil pasta is also healthier for other reasons:
Unlike wheat pasta, lentil pasta is made up of complex carbohydrates. These have a lower glycemic index, meaning they cause blood sugar levels to rise more slowly after eating than wheat noodles. As a result, the low-carb pasta keeps you full for longer.
Lentils are legumes and therefore gluten-free.
Low-carb pasta made from lentils has a high protein content, which also keeps you feeling full for longer. They are a good plant-based source of protein, especially for vegans.

Low carb chickpea pasta

At around 37 grams per 100 grams, low-carb noodles made from chickpeas have significantly fewer carbohydrates than wheat noodles. Your glycemic index is also lower.

Chickpea noodles, like lentil noodles, contain a high proportion of fiber and unsaturated fatty acids.
They are also very high in protein.
In addition, the low-carb pasta contains many vitamins and minerals, especially magnesium, iron and zinc. Wheat noodles have a much lower nutrient content.

Soy Noodles: Asian low-carb noodles

Low-carb soy noodles also contain very few carbohydrates at 13 grams per 100 grams.

Pure soy noodles have a high protein content and keep you full for a long time.
When it comes to low-carb soy pasta, you should make sure that you buy the pure soy version. Many soy noodles on the market are mixed with wheat flour or egg and are then no longer gluten-free and low-carb or no longer vegan.
Just like regular pasta, you can buy soy noodles in different shapes. They are available as classic spaghetti, tagliatelle, fusilli or spirelli. They taste slightly nutty and go particularly well with Asian recipes.

Keep Reading
By
Food

Gluten-Free Cereals: You Should Know These 7 Varieties

Gluten-free grain is a good alternative to wheat, spelt and the like if you suffer from gluten intolerance. In addition, these grains bring more variety to your diet. We introduce you to the seven most important ones.

Millet: Gluten-free grain from the region

The name of this traditional grain comes from the old Germanic and means something like “saturation” or “nutrition”. Millet rightly bears this name: It provides you with a balanced combination of complex carbohydrates and plant-based protein
Millet is also rich in B vitamins, iron, zinc and magnesium.

Amaranth: Gluten-free grain from the Andes

Even the Inca and Aztecs valued the valuable ingredients of amaranth and used it as a healthy and filling staple food. Today, the gluten-free grain has also become a popular food in Europe.

With a protein content of around 15 percent, amaranth is considered a very protein-rich grain. In addition, it provides you with complex carbohydrates and fiber and contains significantly more unsaturated fatty acids than other grains. The gluten-free grain is also particularly well-known for its high iron content. Other minerals that amaranth contains in relatively high amounts are magnesium, calcium, zinc, potassium and phosphorus.

Buckwheat: Gluten-free grain against vascular diseases

Buckwheat also primarily provides you with complex carbohydrates, fiber and protein. In addition, the gluten-free grain scores particularly well with its high magnesium content. It also contains other minerals such as potassium, calcium, phosphorus, as well as B vitamins and vitamin E.

Due to the rutin it contains, a secondary plant substance, buckwheat is said to promote blood circulation and protect the blood vessels. In order to benefit from this effect, you need the buckwheat herb. You can use it to make tea, for example, and drink it several times a day.

Oatmeal: The breakfast classic

Oatmeal consists mostly of complex carbohydrates, but also provides a considerable amount of protein with 12 to 13 grams of protein. Like amaranth, oatmeal is one of the higher-fat grains. They primarily contain unsaturated fatty acids.

Oatmeal also provides you with a considerable amount of fiber, many B vitamins, as well as zinc, iron, manganese and magnesium. In contrast to other cereals, oatmeal has a high beta-glucan content. This is a soluble dietary fiber that has a regulating effect on cholesterol levels. In type 2 diabetics, beta-glucan also lowers blood sugar levels.

Quinoa: the superfood of the Incas

Like amaranth, quinoa was used as a staple food by the Incas. The gluten-free grain provides the body with all macronutrients in a balanced ratio. In addition to complex carbohydrates, quinoa also contains unsaturated fatty acids and vegetable protein.

What is special about quinoa is its complete amino acid profile. Along with soy, it is one of the only plant foods that provide you with all of the amino acids. In addition, quinoa also contains important minerals such as magnesium, iron, potassium, calcium and manganese.

Corn: The slightly different gluten-free grain

Because of its taste and shape, corn differs significantly from other gluten-free grains and is therefore often incorrectly referred to as a vegetable. In terms of its nutritional values, however, it is not dissimilar to other grains: corn also provides you with many carbohydrates and a moderate amount of protein and some fat.

In contrast to other cereals, however, the carbohydrates in corn consist mainly of glucose, fructose and sucrose. These ensure the sweet taste of the yellow grain. In addition, corn contains plenty of dietary fiber as well as minerals and vitamins: it is particularly rich in vitamin A, some B vitamins and vitamin E. It also provides iron, zinc and potassium in moderate amounts.

Rice: The classic from Asia

Rice is one of the classic gluten-free cereals. The nutritional values ​​of the many different types of rice differ greatly in some cases. However, what applies to everyone: Compared to other cereals, rice contains a relatively large amount of carbohydrates, almost no fat and less protein. It also provides significantly less dietary fiber.

If you want to take in as many nutrients as possible, it is best to use whole grain rice. This not only contains a little more fiber and protein, but is also richer in minerals and vitamins, especially B vitamins, iron, magnesium, calcium, potassium and phosphorus.

Keep Reading
By
Food

Herbs de Provence: These Herbs Are in The Spice Mixture

A mixture of French kitchen herbs is called Herbs de Provence. Here you can find out what is in the popular mixture, how you can make it yourself and which dishes particularly benefit from the taste.

Herbs de Provence is a mixture of classic southern French kitchen herbs. Most grow wild in the Provence region and are popular in French cuisine. However, the mixture in this form is largely unknown in Provence itself. Rather, the mixture was invented for tourists so that they can take a touch of Provence home with them.

The name “Herbs of Provence” is not legally protected. Therefore, the composition of the mixture varies greatly. However, the following herbs are found in most blends:
rosemary
oregano
savory
thyme
Since the region is also known for its lush lavender fields, lavender flowers are often added. Furthermore, these ingredients are also often found in conventional mixtures:
laurel
sage
juniper
basil
fennel
lovage
chervil

Mix herbs de Provence yourself

Ready-made spice mixtures from the supermarket often have little in common with Provence. The alleged herbs of Provence often come from Asia, Eastern Europe or the Arabian region.

You need these ingredients for your own “Herbs of Provence” mixture:
1 tablespoon rosemary
1 tablespoon savory
1 tablespoon oregano
1 tablespoon thyme
1 teaspoon of lavender flowers
You can change the classic spice mix according to your taste or optionally add other herbs mentioned above.

How to make your mix:
Use dry herbs for the herb mix. If you have freshly picked the herbs, you must first dry them.
Crush the dried herbs with a mortar, spice grinder or a suitable blender.
Place the herbs in a sealable jar and shake the jar with the lid on to mix the herbs.
Store the herbal mixture in a dark place so that the aroma lasts as long as possible.

How to use herbs de Provence

Herbs de Provence can be used in a variety of ways in the kitchen. The popular mixture gives various dishes a typical Mediterranean touch.

So that the taste can develop fully, it is best to cook the herbs longer. Here you get inspiration for the Mediterranean herbal mixture:
Herbs de Provence are often used for stews and soups in particular.
The mixture lends a Mediterranean touch to vegetable dishes with zucchini, aubergines, potatoes and tomatoes. The herbs harmonize particularly well with the French classic ratatouille.
The fine herb mixture refines herb quark, homemade herb butter or pesto.
Herbs de Provence are also good for marinades or for preparing herbal oil.

Keep Reading
By
Food

Italian Herbs: You Should Know These

Italian herbs should not be missing in any kitchen: Whether fresh or dried, they give Mediterranean dishes the finishing touch. We’ll show you five strains you should know about.

Herbs and spices should be readily available in every pantry. They give your food that certain something and allow you to experiment with flavors. Italian herbs are also particularly popular in this country. We show you the five most important things you should always have at home.

Basil: The royal herb among the Italian herbs

Basil is probably the first thing that comes to mind when it comes to Italian herbs. And rightly so: the strong, aromatic taste is immediately reminiscent of Italy. There, the green herb refines a variety of traditional dishes, for example classic caprese, fresh basil pesto or pizza margherita. You can use basil for salads and dips or season fish and meat dishes with it. And if you want to try something new: even in lemonades and cocktails, the most well-known of the Italian herbs cuts a fine figure.
By the way: Basil is very healthy because it contains essential oils and vitamins A and C.

Rosemary: For fish, meat and potatoes

Rosemary is one of the most popular Italian herbs. The term originally comes from Latin and means something like “dew of the sea”. The herb owes its name to the place where it thrives – the coasts of the Mediterranean. You can use rosemary both fresh and dried in the kitchen. In Italy, the herb is mainly combined with meat and fish, but vegetarians and vegans can also take advantage of rosemary. For example, try rosemary potatoes or season vegetable dishes with them.

Already knew? Rosemary is said to stimulate circulation and help with flatulence and indigestion.

Oregano: Southern Italy’s favorite

Let’s continue with oregano! The spice is particularly popular in southern Italy and a real all-rounder among Italian herbs. What would a pizza sauce be without oregano? But the Mediterranean plant is also often used in meat, fish and vegetable dishes.

Incidentally, a close relative of oregano in German cuisine is marjoram – which is why it is also known as “wild marjoram”.

Tip: By the way, dried oregano is much spicier than fresh. Therefore, you should always be careful with the dosage.

Thyme: Versatile medicinal and aromatic herb

With its spicy-sweet note, thyme refines soups, sauces, stews and meat dishes. The taste of this herb also goes well with a vegetable pan, for example with aubergine and potatoes. Fish dishes go particularly well with lemon thyme.

Important: For the sake of the animals and the environment, you should largely avoid fish and meat. If it does end up on the plate, make sure it is organic.

Sage: Versatile

Everyone knows the characteristic scent of sage. Like most Italian herbs, it can be used in many ways, for example with grilled food or in soups. You can serve delicious sage butter with homemade gnocchi. The common sage you will find in this country is the real sage.

By the way: sage is said to make high-fat foods more digestible.
Sage is not only popular in the kitchen, but also in the fight against colds and gastrointestinal problems – for example in the form of sage tea.

Keep Reading
By