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E numbers do not have a good reputation. Rightly so: food additives can lead to allergies and trigger diseases. But which E numbers should you really avoid?

They are found in many foods and give themselves inconspicuous names: additives with E numbers, many of which are suspected of being unhealthy. Utopia gives you an overview as a list.

What does the E stand for?

“E number” is actually just another name for food additives that are approved in the EU – the “E” in “E number” stands for Europe. Interesting: Up until 1993, only 265 E numbers were permitted in Germany. The harmonization of laws in the EU has meant that over 300 different E numbers can now be used.

There are many different additives with different functions:

Antioxidants: prevent fats from going rancid and ensure a longer shelf life
Emulsifiers: combine substances that are not miscible with each other, such as oil and water
Dyes: make food a bit more colorful and bright
Thickeners: ensure a nice consistency, for example with pudding or ice cream
Flavor enhancers: spice up the taste
Preservatives: inhibit microorganisms and ensure a longer shelf life
Sugar substitutes: used as a sugar substitute

E-numbers: useful, but also suspicious…

E numbers are therefore added in order to make foods last longer, to improve consistency, to simplify technological processes or to increase the enjoyment value.

But food additives not only have good properties: Many are suspected of triggering allergies and promoting diseases such as asthma, neurodermatitis, Alzheimer’s or even cancer.

In recent years, customers have become more critical. And the food manufacturers have actually reacted: in supermarkets there is hardly an E number left on the packaging.

How can that be? Because the manufacturers now like to use the name of the additive instead of E numbers: “Citric acid” sounds much more harmless than “E330”.

Therefore, a list of ingredients on which no E-numbers can be seen does not mean that the content is actually free of additives. A critical look at the list of ingredients is always worthwhile.

In the case of packaged foods, you still have the opportunity to check the ingredients on the packaging. It’s a bit more complicated at the bakery or at the kebab shop during the lunch break – who really asks the seller what’s in it (and asks if the answer is “Only healthy things!”).

But you should do it with the questions. Because since December 2014, bakers, butchers, snack bars, restaurants and ice cream parlors have had to have written information about the ingredients at hand. In addition, a label next to the goods must indicate whether additives have been used.

E number list: You should avoid these additives

Incidentally, not all E numbers are bad: about half of the food additives are considered harmless. Around 40 E numbers are even approved for organic food.

E102 – Tartrazine
The E number E102 is found in mustard, custard powder, processed cheese, as well as drinks and sweets. Tartrazine is an artificial yellow dye with a high allergy potential, especially in people who are sensitive to aspirin or benzoic acid. E102 is also of concern for people with asthma or neurodermatitis.

Tartrazine has been linked to health effects such as difficulty breathing, skin rashes or blurred vision, and can affect children’s activity and alertness. The dye E102 is banned in Norway. In Germany and Austria, the ban was lifted as part of a harmonization of EU laws. The consumer centers advise against the consumption of larger quantities.

E104 – Quinoline Yellow
Jelly, effervescent powder, chewing gum, smoked fish and fruit wines – the E number E104 is only permitted for such foods, and only in small quantities. The yellow dye quinoline yellow is suspected of causing cancer and is banned in the US, Japan and Norway. E104 can cause allergies and affect children’s activity and attention.

E110 – Yellow Orange S
The dye E110 colors products such as wine gum, salmon substitutes or cheese yellow-orange. In animal experiments, the additive led to kidney tumors. Yellow orange S is probably a trigger for asthma and neurodermatitis and is considered an allergy-triggering agent for people who are sensitive to aspirin and benzoic acid (E210). The dye E110 can affect children’s activity and attention. The consumer centers advise against the consumption of larger quantities.

E122 – Azorubine (carmoisine)
The red dye E122 is found in ready-made products and ready-made soups, but also in drinks and sweets. Azorubine can cause allergies, especially in people who are sensitive to aspirin and benzoic acid. In addition, the red dye E122 can impair children’s attention and activity. The consumer centers advise against the consumption of larger quantities.

E123 – Amaranth
Amaranth does not mean the grains here, but the red dye E123. Amaranth is only allowed for spirits, aperitif wines and caviar. It is even banned in the USA because it is suspected of causing cancer. In animal experiments, E123 caused calcium deposits in the kidneys. This dye is also of particular concern for people with an aspirin or benzoic acid allergy and could be a trigger for neurodermatitis and asthma.

E124A – Chochineal Red A
The red dye Chochineille A or E124A is what gives the salmon substitute its beautiful red colour. It is also found in chorizo sausage, fruit jelly and other confectionery. E124A is considered to be allergenic and may affect children’s activity and attention. Consumer advice centers advise against consuming large quantities.

E127 – Erythrosine
The red dye is only permitted for cocktail cherries, candied cherries or fruit salads containing cherries. The E number E127 can release iodine into the body and impair thyroid function. People with thyroid disorders should not eat foods with erythrosine, so avoid cocktail cherries and candied cherries of all kinds. The dye E127 can disturb children’s attention and cause allergies.

E129 – Allura Red AC
We still know very little about this red dye: Hardly any research has been published, so the effects of E129 have not yet been conclusively assessed.

In Germany, the dye can be found in sweets, desserts and drinks. The E number E129 is banned in Denmark, Sweden, Belgium, France and Switzerland. People with aspirin or benzoic acid allergy, asthma or neurodermatitis should avoid the E number. Allura Red AC may affect children’s activity and attention.

E142 – Green S
Peppermint candies or canned peas, but also drinks, cosmetics, wool, leather and paper are colored with the green dye E142. One may ask oneself why peas have to be colored even greener. Although the body excretes the E number largely unchanged within 7 hours, E142 is banned in the US, Canada, Japan and Norway. The additive Grün S is suspected of promoting Alzheimer’s and has led to genetic damage in animal experiments.

E150C – Ammonia Caramel
Ammonia – isn’t that toxic? As “ammonia caramel” not directly. You’ve probably already eaten E150C: it’s in cola, whiskey and mustard sauces, for example, and is what gives it the brown color. Ammonia caramel is made from sugar compounds using ammonia, and genetically modified corn can be used. By-products of the E number led to cramps in animal experiments and impaired the immune system. In the USA, the dye E150C is suspected of causing cancer. Consumer centers advise against frequent consumption of the E number.

Incidentally, Coca-Cola does not have the E number: instead of E150C, Coca-Cola is made pretty brown with the dye E150D. Unfortunately, the additive ammonium sulfite caramel is not much better than ammonia caramel: In the USA, a by-product of E150D that is difficult to avoid is suspected of causing cancer: 4-methylimidazole (source: BfR). The E number may contain a toxic compound that caused blood changes and convulsions in animal studies.

E151 – Brilliant Black BN
Caviar substitute, liquorice, but also shampoos or liquid soaps are colored violet, brown or black with the dye E151. The food additive Brilliant Black BN is considered to cause allergies in people who are sensitive to aspirin and benzoic acid and should also be avoided by people with asthma or neurodermatitis. Consumer centers advise against consuming large quantities.

E154 – Brown FK
The E number E154 can damage internal organs due to deposits. Consumer centers advise against consuming large quantities. The good news: The dye Braun FK is only in smoked herring from England (Kippers) anyway, it is not approved for anything else. The food additive Braun FK should be avoided by people with aspirin and benzoic acid allergies, asthma or neurodermatitis.

E155 – Brown HT
The reddish-brown colorant E155 is primarily used to color sweets such as cakes, biscuits, ice cream and chocolate. However, consumer advice centers advise against consuming the food additive, since the E number is particularly questionable for people with neurodermatitis, asthma and an allergy to aspirin or benzoic acid.

E 171 – Titanium dioxide
Titanium iron white dye is used as a coating for chewing gum or candy. The possible risks of titanium dioxide are currently being discussed: In animal experiments, diseases of the immune system and damage to the large intestine occurred. In addition, there were cellular changes in mice, and it is unclear whether the additive might not have a carcinogenic effect.

According to the German Federal Institute for Risk Assessment, there is still a need for research into this E number, but the data so far do not indicate any health concerns. In France, however, the approval of titanium dioxide for 2020 was suspended because, according to the French health authority, no clear risk assessment is possible.

E173 – Aluminum
We know aluminum as an ingredient in deodorants. Aluminum is suspected of causing Alzheimer’s, dementia and breast cancer, which is why many consumers are looking for aluminum-free deodorants, for example. However, as a silver-grey colorant, E173 is approved for coatings on confectionery and decorations on cakes and pastries. The body partially stores aluminum. The E number E173 should be avoided by people with kidney disease. More about aluminum in the article How harmful is aluminum?

E180 – Litholrubin BK
The red food coloring E180 is only approved for cheese rind – even if it can be eaten. The additive Litholrubin BK is of particular concern for people with pseudoallergies (e.g. asthma or neurodermatitis) and people who are allergic to aspirin or benzoic acid.

E239 – Hexamethylenetetramine
The preservative hexamethylenetetramine can cause allergies. Consumer centers advise against frequent consumption. But don’t worry: the food additive E239 is only approved for the Italian cheese type Provolone anyway. The E number kills microorganisms and prevents the cheese from “puffing up”. The preservative is also used in medicines and cosmetics.

E284 – boric acid
Boric acid, also known as the food additive E284, has caused poisoning in the past – the preservative is therefore only approved for caviar. Traditionally, caviar is preserved with salt, and manufacturers add boric acid to make it last longer. The E number cannot be broken down and accumulates in the body. Frequent consumption of E284 causes diarrhea and internal organ damage – but the probability of this in everyday life is rather low.

E285 – Sodium tetraborate (borax)
The preservative E285 is a variant of boric acid and also only approved for caviar. The food additive borax cannot be broken down and accumulates in the body. With long-term intake, the E number causes diarrhea and internal organ damage.

E385 – Calcium disodium ethylene diamine tetraacetate (Calcium disodium EDTA)
Antioxidant E385 is only approved for cans, jars, margarine and frozen crustaceans and prevents discoloration of these foods. Since calcium disodium EDTA binds minerals, the E number can have a strong influence on the metabolism.

But the additive isn’t always bad: the food additive E385 is also used as a drug to treat heavy metal poisoning.

E407 – Carrageenan
Carrageenan is a thickening agent chemically derived from red algae and is often used in cream, pudding, ice cream and other dairy products. If it consists of large molecules, it is largely considered harmless. Small molecular carrageenan varieties are mostly banned because they are proven to be harmful to health. However, impurities of up to 5 percent are allowed – so you should better avoid carrageenan in food.

Various studies suggest that carrageenan is probably carcinogenic. It is also suspected of triggering intestinal diseases and allergies. The World Health Organization (WHO) does not issue an official warning, but recommends a maximum dose of 75 mg/kg body weight.

E425 – Konjac
Konjak is obtained from the so-called devil’s tongue: the root of the Asian plant is processed into flour for this purpose. Konjac is used in glass noodles and Far Eastern specialties.

The E number E425 cannot be absorbed by the body. So far harmless, but E425 increases the intestinal contents and hinders the absorption of important nutrients. In the EU, the use of E425 in jelly confectionery is already banned because the thickening agent can get stuck in the throat and has caused choking attacks in children.

E512 – Tin II chloride
Stannous Chloride is used as an antioxidant and color stabilizer. The E number E512 is only permitted in cans and jars and is used, for example, to preserve the light color of the asparagus in the jar. In high concentrations, the E number E512 has a metallic aftertaste and causes nausea and vomiting.

E999 – Quillaja extract
The E number E999 is obtained from the bark of the Quillaja tree and is only approved for drinks such as ginger ale or cider. It is a foaming agent that stabilizes the foam in the drink. Quillaja extract contains blood toxins (saponins): saponins taste bitter, form foam and are toxic when they enter the bloodstream.

E999 was only approved in Germany through the harmonization of EU laws. A daily intake of 1.75 liters of ginger ale for a body weight of 70 kilograms corresponds to the permitted daily dose.

Cooking Tips

Prepare Filter Coffee: There Are These Methods

It was already considered outdated and old-fashioned, but now it’s back! We’ll tell you why filter coffee is making a comeback and what different methods of preparation there are.

The filter coffee as a cult

Filter coffee has increasingly become a trend drink in recent years. It’s no longer just about the taste, but as with whiskey or chocolate, new questions arise here too: What are the working conditions like in the countries where the coffee is grown? Are the cultivation and harvest environmentally friendly? The bad reputation of filter coffee was pushed aside and the methods of preparation rediscovered. A single coffee bean has over 800 flavors. This is what makes filter coffee so exciting, because here it is important to get the right aromas out of the bean and to adjust the roasting profile of the bean. Because unlike latte macchiato or cappuccino, the drink is not covered by milk here, so that the special aromas can better come into their own.

The advantages of filter coffee

Even if filter coffee was perceived as outdated and bad coffee for a long time, the method of preparation has continuously evolved and thus helped the “new” filter coffee to achieve a renaissance. Forgotten is the outdated, stale stereotype of filter coffee. Now it tastes better than ever – and as a comparatively sustainable production method, it also embodies the spirit of the times:
Larger bottom opening in the filter holder: The coffee flows through more evenly and unwanted bitter substances and sediments stay outside. The taste of the coffee is not clouded. Some filters also have spiral ribs on their inner wall. The ribs are there so that the filter paper does not stick to the filter, the finished coffee can run off nicely and does not accumulate.
Tasteless filter paper: Fine-pored and tasteless filter paper gives the coffee an authentic, clear taste. If the coffee tastes too mild, you can use a cotton filter. This allows more oils to get into the coffee and the intensity of the aroma increases.
Environmentally friendly: The environment benefits greatly from the fact that filter coffee is on the rise again. Pad or capsule machines are faster than a filter machine, but leave a lot of waste. An additional capsule is required for each new coffee drink. And a capsule consists of two-thirds coffee and one-third packaging material. In addition, the capsules are a major cost factor in the long run.

This is to be considered with a filter coffee

The coffee beans: For filter coffee, it is important that the coffee beans are gently roasted slowly and only at low heat. This will prevent a bitter taste as the bean will not burn. Classically, the Arabica bean is used because, like the Canephora bean, it can be roasted very well. Of course, decaffeinated beans can also be used for filter coffee.
The degree of grinding: For filter coffee, the beans are best freshly ground. A wide berth should be avoided around ready-made coffee powder. The longer the coffee was roasted and ground, the more aromas the ground coffee loses due to oxidation. Accordingly, the grind should be as fresh as possible. A medium grind of the bean is ideal for this. According to the trend, the beans must be lightly roasted. With a dark roast, more acids are broken down and the coffee gets more bitter notes. The lighter beans, on the other hand, emphasize the fruity acids.
The water: As already described in the ingredients, the water should ideally be 86 to 96 degrees hot. It is at this temperature that the oils in the coffee beans combine best.

What are the options for preparing filter coffee?

Filter coffee from the coffee machine: Everyone has probably had the typical, conventional coffee machine at home. The principle is simple and learned: bend the paper filter, insert it into the holder, add the desired amount of coffee powder, fill in the right amount of water, press a button and off you go.
Hand filter coffee: The hand filter method is a bit more complex than the preparation in the coffee machine. It takes several steps to create the perfect coffee experience. But it is the most original way of making coffee.
Chemex: The Chemex is a not so well-known device for preparing filter coffee. It is a glass filter coffee maker invented by a German chemist. During preparation, particularly thick filter paper is used, resulting in a very pure coffee.
Moccamaster: The Moccamaster is comparable to an ordinary coffee machine. However, it has far more technical subtleties, which, according to its Dutch inventor, should create the perfect coffee experience.

Food

Coffee is Healthy: You Should Know These 10 Reasons!

A coffee a day saves the doctor? Well, not quite. But the delicious pick-me-up has a number of positive effects on your health. Read here why you should definitely drink coffee!

1. Coffee contains antioxidants

Wow: According to a British study, the brown pick-me-up contains more than 1,000 bioactive substances that can have a positive effect on health. As the researchers announce in the “British Medical Journal”, three to four cups a day are ideal, for example to prevent chronic diseases. This amount reduces the risk of heart attack and stroke by 15 percent.

2. Coffee may lower the risk of diabetes

Regular coffee consumption lowers the risk of diabetes – at least for some people. Prerequisite: You are a carrier of a gene variant in which a certain intestinal hormone has only a limited effect. This, in turn, increases your risk of developing diabetes. Coffee stimulates the release of this hormone and can thus compensate for this impairment, according to the assumption of a research group from the German Institute for Nutritional Research. According to their study, the risk of illness decreases by up to about seven percent with every cup of coffee drunk every day.

3. Coffee can protect the skin from cell damage

Some ingredients in coffee can apparently protect against cell damage from UVB radiation. This is shown by a mammoth American study, for which around half a million people logged their dietary habits and UV exposure over a period of ten years. According to the researchers, the evaluations show that four or more cups of coffee a day reduce the risk of skin cancer by around 20 percent.

4. Coffee increases concentration

Can’t get going in the morning? Or have an afternoon slump? Of course: time for a coffee! Because the pick-me-up promotes concentration. This is because caffeine increases the effects and amount of neurotransmitters and thus brain activity. You can increase reaction time as well as general alertness and alertness by enjoying an espresso or cappuccino.

5. Coffee is good for the brain

Mentally fit into old age: According to a Canadian study, coffee consumption reduces the likelihood of developing dementia such as Alzheimer’s or Parkinson’s. This is said to be due to certain compounds that are formed when the beans are roasted.

6. Coffee stimulates the metabolism

Coffee is not only healthy, it’s also good for your figure – assuming, of course, that you use milk and sugar sparingly. Caffeine stimulates the metabolism and contributes to the food being consumed more intensively.

7. Coffee contains niacin

Coffee is one of the foods with a particularly large amount of niacin, also known as vitamin B3. This vitamin is involved in vital processes in the body, such as metabolism, cell division and the immune system. A cup of coffee covers about five to ten percent of an adult’s daily niacin requirement.

8. Coffee protects against tooth decay

According to researchers at the University of Ancona, several ingredients kill tooth decay-causing bacteria. Above all, chlorogenic acid, nicotinic acid and trigonelline help to prevent the formation of harmful plaque, as the scientists demonstrated in the laboratory. So coffee can contribute to dental health – unsweetened, of course.

9. Coffee helps hydration

That coffee robs the body of fluid is a myth that persists. It’s true that caffeine has a diuretic effect. But the only effect is that coffee drinkers have to urinate more frequently. That being said, coffee contributes to your hydration just as much as water.

10. Coffee makes you happy

It’s no secret that good coffee makes you happy. On the one hand, it simply lifts the spirits – starting with the delicious scent and ending with the fantastic aroma. Apart from that, the caffeine also stimulates the release of endogenous happiness hormones, among other things it releases dopamine.

Food

Arabica vs. Robusta: These Are the Differences

Arabica and Robusta: You are guaranteed to have drunk both of them before – because these types of coffee make up around 90 percent of the world harvest. They are often available as a carefully composed mixture, as each variety impresses with its own character. Are you interested in the bean? Then here is the most important information about the difference between Arabica and Robusta.

The difference between Arabica and Robusta plants

Both Arabica and Robusta thrive as shrubs and trees and belong to the Rubiaceae family. But that’s about all the two types of coffee have in common.

Because they are two very different types of plants. There is no “coffee plant” per se – “Coffea” is a genus of plants with over a hundred subspecies. Arabica and Robusta are two of them.

Arabica (scientifically: Coffea Arabica) is a delicate, sensitive little plant, the coffee has a fine aroma. Their beans are considered to be of particularly high quality, accounting for around 60% of the world market.

Robusta (Coffea canephora), on the other hand, is – as the name suggests – of a robust nature and strong in taste. The variety accounts for about 30% of the world coffee harvest.

The most important information about the Arabica plant:

Growth: reaches a height of up to ten meters.
Constitution: is quite resistant to frost, heat, humidity, diseases and parasites.
Cultivation height: 0 to 700 meters.
Maturity: about nine months
The main growing areas for Robusta are Southeast Asia and
West Africa. Since this type of coffee is mainly grown in the lowlands, it is also known as lowland coffee. Incidentally, the Robusta plant was discovered in the 19th century in the Congo and quickly spread from there all over the world.

What is the difference between Arabica and Robusta coffee?

The beans are as different as the plants. On the one hand already in appearance.

The Arabica bean is

rather elongated,
with curved notch,
greenish-brown in color, sometimes bluish.
On the other hand, the Robusta bean presents itself

plump,
with a straight notch
relatively small,
yellowish brown.
The beans also differ significantly in terms of their inner values – which later affects the taste of the coffee.

Characteristics of the Arabica bean:

relatively low caffeine content: 1.1 to 1.7%
little chlorogenic acid, so the taste is rather round and soft
pronounced aroma formation due to slow growth
Characteristics of the Robusta bean:

higher caffeine content: 1.7 to 3.5%
relatively high chlorogenic acid, therefore slightly bitter taste, pronounced earthy notes
low oil content, thus longer lasting crema

Arabica or Robusta for espresso?

Mixtures with a high proportion of Robusta are usually used for the typical Italian pick-me-up. Because Robusta impresses with a strong body and a nice crema – and also has the higher caffeine content. Southern Italians in particular are big fans of Robusta. If you prefer a milder espresso, choose a blend with a higher proportion of Arabica.

Cooking Tips

You Should Rather Eat These 6 Types of Vegetables Raw

Anyone who eats consciously tries to eat as many vegetables as possible – some varieties are healthier raw than cooked. Even if it sometimes takes some getting used to, you should eat these vegetables raw from time to time.

Vegetables contain many valuable vitamins, minerals and antioxidants. However, some nutrients are sensitive to heat – some of them are lost during cooking, roasting or baking. Vitamin B1, vitamin B5 and vitamin C, for example, are particularly sensitive to heat. You should therefore eat the following types of vegetables raw:

Broccoli

Broccoli is rich in vitamins B1, B2 and B6, among other things, and contains a particularly large amount of heat-sensitive vitamin C. With just around 100 grams, you can even cover your daily vitamin C requirement. A significant proportion of vitamin C disappears during cooking.

But that’s not the only reason you should eat the vegetables raw: the plant also contains glucosinolates – scientists suspect that the substances protect against colon cancer. They are also sensitive to heat.

Caution: When eating raw broccoli, only eat the florets, they are easier to digest than the stalk. Undercooked broccoli can also cause bloating. Sensitive people in particular should therefore only consume small portions.

Garlic

Garlic is a real miracle bulb. It contains ingredients that lower blood lipid levels and thus protect the blood vessels. Garlic can also lower cholesterol levels. The substance “Allicin” is also important. It is responsible for the typical garlic smell. Scientific studies provide evidence that allicin can prevent or even alleviate cancer.

Allicin in garlic is formed by the enzyme alliinase. However, cooking deactivates the enzyme. So to reap the full health benefits of garlic, it’s a good idea to eat it raw – chopped up in a salad, in a dip, or in garlic butter, for example.

Onions

Onions also contain allicin, as well as lots of vitamin C, antioxidants and B vitamins. Sulfur compounds, which are good for the heart, among other things, are also particularly valuable. Onions, like garlic, are believed to prevent cancer. Onions are much more effective raw than cooked because many of the most important ingredients are lost through cooking. So eat the vegetables raw from time to time – for example in a delicious radish salad.

Paprika

Bell peppers are considered to be one of the vegetables richest in vitamin C. Half a pepper should be enough to cover the daily vitamin C requirement. However, vitamin C is sensitive to heat – so it is better to eat peppers raw.

Zucchini

Zucchini is also particularly healthy raw. Among other things, it contains iron and a lot of vitamin C – which is lost during cooking.

However, be careful if the zucchini tastes bitter: cucurbitacins are responsible for the bitter taste. The bitter substances can cause stomach problems – even when cooked, a bitter zucchini is no longer edible.

Beetroot

The tuber contains a lot of vitamin B, potassium, iron and also a lot of folic acid. However, folic acid is very sensitive to heat and highly soluble in water. Beetroot loses a large part of its folic acid when it is cooked. Raw beetroot tastes good thinly grated, for example in a salad. It is also suitable as a juice.

However, one should not overdo it with raw beetroot: it contains oxalic acid. The fruit acid is not toxic per se, but can be harmful in large quantities: it promotes the formation of kidney stones and inhibits the absorption of iron. People who are prone to kidney stones should therefore not eat the vegetables raw.

Eat vegetables raw: And if they don’t taste good?

Heat-sensitive nutrients such as vitamin C or folic acid do not have to disappear completely when heated – but significantly less remains in the vegetables. Zucchini, beetroot, garlic and co. are still healthy when cooked, but they are even more valuable raw. With other vegetables it is exactly the opposite: These vegetables are healthier when cooked than raw.

If you don’t like the vegetables mentioned raw, you should only heat them briefly and as gently as possible in order to preserve as many nutrients as possible. Steam cooking is particularly recommended. Here the vegetables are not cooked directly in the water, which is particularly nutrient-friendly.

Food

These Herbs Grow Well in the Shade

Certain herbs also grow in the shade and can enrich your own kitchen and medicine chest. We introduce you to some strains that thrive even without sunlight.

Not every spot in the garden or on the balcony is flooded by the sun. There are also corners where hardly any sun gets in. But that doesn’t mean they have to go unused. There are many herbs that also grow in the shade.

Herbs for the shade

Some kitchen and wild herbs grow best in a shady spot in the garden or on the balcony. A shady location includes any area where the sun shines for less than four hours a day. This is usually the case under trees or on walls and buildings. The following herbs also grow in the shade:

wild garlic
watercress
curry herb
tarragon
Nasturtium
cardamom
chervil
lovage
mint
Parsely
peppermint
wood sorrel
woodruff
lemon balm

Good to know: Mediterranean herbs need a lot of light and sun and are not suitable for shady places. However, there are some varieties, such as basil or oregano, that will also grow in partially shaded locations, but will have fewer leaves there and may be more susceptible to disease.

Herbs for semi-shady places
In areas that don’t get as much sun, but aren’t completely shaded, you can plant a variety of herbs. This includes:

dill
Sweet Violet
garden cress
coriander
Caraway seeds
meadowsweet
lemon balm
chives
cut celery
wasabi

Hardy herbs for the shade

Would you like to plant herbs in shady places that are also hardy? Then you will find below a small selection of suitable herbs that defy wind and weather:

Wild garlic is best found in shady places such as forests or damp roadsides.
The perennial borage bears its name for good reason: in winter, the herb, which thrives in shady places, can withstand temperatures as low as minus ten degrees Celsius. However, if the temperatures drop further, you will need to cover the herb with brushwood.
Another wintergreen shade herb is the watercress. It prefers a very damp location, preferably right next to a body of water.

Cultivate and care for the herb garden in the shade

In general, shade-loving herbs make higher demands on the soil than herbs that thrive in the sun. This is because plants that grow in the shade need more moisture and nutrients.

Partial shade herbs like moderately moist to moist soil, which is best not allowed to dry out.
Shady herbs need moist or humus-rich soil where waterlogging does not accumulate.
As far as the permeability of the soil is concerned, herbs in semi-shady to shady locations need a permeable soil layer with a good supply of humus.
Since your herbs have a greater need for nutrients, you should regularly care for them with organic fertilizers or slow-release fertilizers. You can find out here how you can make it yourself from environmentally friendly ingredients: Fertilizer for plants: Make it yourself, naturally
You should also treat your shade plants to a shovel full of compost as fertilizer about twice a year.

Cooking Tips

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

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

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

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

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

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

The espresso maker – an Italian original

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

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

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

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

French Press – for better coffee

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

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

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

Filter coffee – the simplest way to prepare coffee

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

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

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

Karlsbader Kanne – coffee preparation with tradition

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

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

Kamira – espresso maker for lovers

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

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

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

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

Food

These 6 Foods are the Worst for the Climate

What does nutrition have to do with climate protection? Lots: certain foods are bad for the climate because of how they are produced. We present the six most climate-damaging foods and show how you can make your diet more climate-friendly.

1. Butter

Even if it is a vegetarian product, butter is considered the number one climate killer. According to the Öko-Test, around 24 kilograms of CO2 equivalents are emitted for the conventional production of one kilogram of butter. A CO2 equivalent indicates how much a certain mass of a greenhouse gas (e.g. methane) contributes to global warming. To do this, it is compared with the same amount of CO2. Thus, the value of the CO2 equivalent describes the share of a product in the greenhouse effect.

The climate-damaging effect of butter is due in particular to the fact that, according to Öko-Test, around 18 liters of milk are required for one kilogram of butter. This in turn means that many cows have to be kept. A large amount of greenhouse gases are already released during the production of the required animal feed. In addition, cows emit methane gas during digestion, which is even more harmful to the climate than CO2.

2. Beef

Beef is the most climate-damaging type of meat and, with around 13 kilograms of CO2 equivalents, has a CO2 balance four times as high as that of poultry or pork. This is also due to the way the cattle are kept. The value is only lower than that of butter because beef cattle live significantly shorter lives than dairy cows. Another disadvantage: in terms of water consumption, beef ranks third after cocoa and coffee.

3. More from the cow: cheese and cream

Other foods, for the production of which cattle have to be kept, also have a drastic effect on the climate. On average, 8.5 CO2 equivalents are required for the production of cheese and 7.6 for cream. In order to improve these values at least a little, it is advisable to use products with a low fat content. Because the higher the fat content of a dairy product, the more milk is needed to make it.

4. Vegan, but harmful to the climate: frozen fries

With 5.7 kilos of CO2 equivalents, a mostly even vegan product is in fourth place among the most climate-damaging foods. However, the reason for this is not the potatoes themselves, but the complex production of the fries, which have to be dried, deep-fried and frozen. A lot of energy is required for these processes. Incidentally, this also applies to dry powder for mashed potatoes, the production of which requires around 3.8 kilograms of CO2 equivalents.

However, you don’t have to do without fries and mashed potatoes completely, you can easily make both yourself. This is not only more climate-friendly, but also healthier.

5. Chocolate

As a popular sweet, chocolate is good for the soul, but very bad for the climate. 3.5 kilos of CO2 equivalents are caused for one kilogram of chocolate. Their climate-damaging effect is due to these two factors:

Chocolate often contains milk, the production of which is harmful to the climate due to the greenhouse gases released, as described above. More milk in the chocolate means more CO2.
In addition, chocolate products often contain palm oil. In many areas, rainforests are being cleared on a large scale to make way for palm oil plantations. The carbon that the rainforest had stored then escapes into the atmosphere as carbon dioxide.
In addition, chocolate consists largely of cocoa, which requires large amounts of water to produce. It takes up to 27,000 liters of water to produce one kilogram of cocoa beans, and there is around 1,700 liters of water in a bar of chocolate. Although this is not directly related to the climate, it is also an environmentally harmful factor.

To make chocolate a little more climate-friendly, you should buy chocolate products that contain little to no palm oil. Chocolate bars usually contain no palm oil, but you should take a closer look at other chocolate products. There are also many vegan chocolates that do not contain milk and therefore have a slightly better CO2 balance.

Another tip: It is advisable to buy chocolate and cocoa with fair trade certification. By doing so, you support fair trade, where farmers and workers in the production chain receive a fair wage.

6. Pork and Poultry

With around 3.4 CO2 equivalents, these meats are significantly more climate-friendly than beef, but they still occupy sixth place on our list. The reason for this is that pigs and chickens also need large areas and a lot of feed.

The feed is often imported, which means that large amounts of CO2 emissions are released during transport. In certain areas (e.g. in Brazil), large areas of rainforest are also cleared for the cultivation of fodder plants.

If you want to do something good for the climate, animals and the environment, you should reconsider your meat consumption and consider how you could reduce it. You don’t have to live vegetarian or vegan overnight if you still find it very difficult at the moment.

But you can slowly approach the topic, for example by having two to three vegetarian or vegan days a week or by preparing certain meals a day exclusively from plant-based products.

Food

Lamb’s Lettuce: You Should Avoid These 4 Mistakes

Lamb’s lettuce is one of the few vegetables that can be harvested in winter. We give you four tips on how to properly harvest, wash, store and prepare leafy greens.

Lamb’s lettuce is healthy and one of the most nutritious types of lettuce. It contains valuable vitamins and minerals that contribute to a balanced diet.

However, there are a few things you should keep in mind when storing and preparing lamb’s lettuce. Only if you harvest, store, wash and use them correctly can the leafy vegetables unfold their healthy effect, preserve them and stay fresh for a few days.

We explain which mistakes you should avoid and give you tips on how to do it right.

Mistake #1: Not harvesting lamb’s lettuce properly

You can easily sow lamb’s lettuce yourself in the garden. It is undemanding and with proper care you can harvest it all year round. The main season for lamb’s lettuce is from October to December. So you can still prepare delicious dishes with the leafy vegetables from your garden even in winter.

However, there are a few things to keep in mind when harvesting:

Cutting: Cut the rosettes of the lamb’s lettuce individually. Always use a sharp knife for this. This way the cut will be smooth and the plant will be less susceptible to diseases and pests. Also, make sure you never cut too deep so the lettuce can grow back properly.
Picking: Lamb’s lettuce can grow back best if you pick individual leaves and do not cut them off. Pick the large leaves so that young shoots can grow. Take just a few leaves from each plant at a time so they can keep growing year-round.
Nitrate: Lamb’s lettuce stores nitrate in its leaves. Nitrate in water and food is initially harmless. It only becomes critical when we absorb too much of it. In the evening, the nitrate in lamb’s lettuce is lower because it has been broken down over the course of the day. Therefore, harvest the lettuce in the evening to be on the safe side.
If you don’t grow lamb’s lettuce yourself, but buy it, then make sure it’s organic. Especially tender leafy greens can easily absorb pesticides or chemical-synthetic fertilizers – these end up in and on your food. When shopping, you can use the organic seals from Demeter, Bioland and Naturland as a guide, as they require particularly strict criteria.

Whether from your garden or from the organic market: Wash the lamb’s lettuce thoroughly before eating.

Mistake #2: Wash lamb’s lettuce under running water

Before eating, it is important to wash the lamb’s lettuce properly. The leafy greens are often full of sand or soil and may have fertilizer residues on them.

You should not wash lamb’s lettuce under running water. The soil often hides on the individual rosettes of the leaves and is not rinsed off under running water. In addition, the sheets can quickly stick together under running water and thus prevent thorough cleaning. Anyway, you save water if you don’t wash the lamb’s lettuce under running water.

Prepare a cold water bath for the lamb’s lettuce instead:

Remove wilted or dried leaves from the lamb’s lettuce rosettes.
Fill a large bowl with cold water (it will go limp quickly in warm water).
Submerge the lamb’s lettuce in the cold water and let it soak for five minutes. The heavy earth sinks down.
Carefully remove the leaves from the surface and discard the water along with any soil that has collected at the bottom. Tip: Catch the water and use it to water the flowers.
Fill the bowl again with cold water and add the lamb’s lettuce. Now toss the individual leaf rosettes in the water and check them for sandy residue.
Place the washed leaves on a clean tea towel and let them dry.
Remove the roots with a sharp knife so that only the individual leaves or fine rosettes of leaves remain.
Spinning in a salad spinner is not recommended for lamb’s lettuce, or if so, then only very carefully. The lettuce quickly loses its loose structure and sticks together.

If you do not prepare the lamb’s lettuce directly, it is particularly important to dry it well and store it appropriately.

Mistake #3: Storing lamb’s lettuce incorrectly

Lamb’s lettuce is delicate and doesn’t keep very long after harvest. That’s why you should eat it as fresh as possible. If you do want to store it for a few days, then follow these tips to keep the leafy green crisp:

Store lamb’s lettuce cool. This keeps the leaves crisp and fresh.
Avoid wetness. Lamb’s lettuce quickly becomes mushy and can only be stored if it is well dried.
Condensation damages the lettuce and causes it to rot quickly. Therefore, do not store lamb’s lettuce in airtight packaging. If you buy it in a box, always unwrap it for storage.
It is best to wash and dry the lamb’s lettuce thoroughly before storing it. Wrap it in a kitchen towel and put it in the fridge. It can stay fresh for up to a week.

Tip: Place lettuce that is a few days old in a cold water bath for a few minutes. This has an invigorating effect and makes the leaves fresh and crisp again.

Mistake #4: Preparation without vitamin C

Lamb’s lettuce is a real vitamin bomb and rich in valuable minerals and trace elements. It is valued above all for its high iron content and can counteract iron deficiency during pregnancy (caution: do not eat pre-packaged and/or pre-cut lettuce during pregnancy, as it can provide an increased surface area for bacteria to attack. If you are unsure, also avoid lamb’s lettuce in the restaurant – you don’t know how freshly and thoroughly washed it was.). Iron is an important trace element that influences many bodily functions.

The body needs vitamin C to properly absorb iron. Therefore, always prepare the lamb’s lettuce with a dressing containing vitamin C.

You can easily make dressing for lamb’s lettuce yourself. Orange or lemon are particularly suitable as they contain a lot of vitamin C.

Food

Prussic Acid: These Foods Contain the Toxic Substance

September 21, 2025

Hydrocyanic acid is a highly toxic substance that is also found in some foods. We will show you which plants produce the toxic substance and which foods you should avoid.

Prussic Acid: A highly toxic substance

Prussic acid (or hydrogen cyanide) is a highly toxic substance that is deadly even in small quantities. The smell of the colorless liquid is slightly reminiscent of bitter almonds, but not everyone can smell it. Prussic acid is water-soluble and, with a boiling point of 26°C, is an extremely volatile substance.

Throughout history, the poison has been used against humans several times; among other things during National Socialism and for the execution of the death penalty in the USA until 1999.

Prussic acid: effect of the toxic substance

The absorption of hydrocyanic acid inhibits an important enzyme in the human organism that is responsible for cell respiration. The result is what appears to be a lack of oxygen in the cells, which leads to internal suffocation and death within seconds.

Just one to two milligrams of hydrocyanic acid per kilogram of body weight can be deadly. The amount that is still harmless can vary greatly from person to person, which is why the tolerance range of the human body is quite wide at 1-60 milligrams per kilogram of body mass.

Hydrocyanic acid in food

There are some foods that contain hydrocyanic acid. Over 1000 plants worldwide are known to produce the toxic substance. This serves as a natural protection against feeding and germination inhibitors, for example with stone fruit. Only after the pericarp has decomposed can the hydrocyanic acid evaporate and the seeds begin to germinate.

These plant foods contain hydrocyanic acid:

Immature bamboo shoots (up to 8 g/kg)
Bitter Almonds (2.5 g/kg)
Bitter apricot kernels
stone fruit pits
cassava tuber
kidney bean
lima bean
yam
Certain varieties of sweet potato
sweet millet
linseed
You should be particularly careful with bitter almonds and apricot kernels. Even 5-10 bitter almonds or 10 drops of bitter almond oil can have a fatal effect on children. A safe alternative is bitter almond flavoring. Bitter apricot kernels also have a relatively high hydrocyanic acid content.

Unlike bitter almonds, apricot kernels are not only sold in controlled small quantities, but are offered in 200 gram packs. You should therefore be careful when using apricot kernels as a dietary supplement with an alleged healing effect on cancer, because the amygdalin they contain splits off hydrocyanic acid when the kernels are digested.

The Federal Institute for Risk Assessment (BfR) warns against eating more than two bitter apricot kernels a day and emphasizes that there is no scientific evidence of any healing effects. Sweet apricot kernels can also contain hydrocyanic acid.

Eating unripe bamboo shoots is particularly dangerous because they have a very high hydrocyanic acid content (up to eight grams per kilo). In Asian countries, there are repeated cases of poisoning from bamboo shoots if they are not sufficiently cooked.

Hydrocyanic acid in food: How to protect yourself

In order to render the toxic hydrocyanic acid in food harmless, it is sufficient for you to boil the vegetables beforehand. With a boiling point of 26°C, the poison evaporates during cooking and you can safely eat foods that have a low level of hydrocyanic acid when raw. Cassava tubers or haricot beans, for example, must be boiled before consumption.

Also: Small amounts of hydrocyanic acid, which occur in natural foods, can be rendered harmless by the body itself. The enzyme rhodanase converts the poison into the substance rhodanide, which is harmless to humans.

You should largely avoid foods that contain relatively large amounts of hydrocyanic acid (such as bitter almonds or apricot kernels).