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Jerusalem Artichoke: Nutritional Values, Recipes for the Healthy Tuber

Jerusalem artichoke is a healthy root vegetable. It is rich in vitamins and full of fiber. Its high inulin content has also earned it the name “diabetic potato”. We present three Jerusalem artichoke recipes.

Jerusalem artichokes are rich in vitamins and fiber. They contain B vitamins, magnesium and iron, among other things. Since Jerusalem artichokes contain the fiber inulin, they ensure a constant blood sugar level. This property has earned it the name diabetic potato, as it is a good alternative to potatoes for people with diabetes.

Jerusalem artichokes taste slightly nutty and somewhat sweet, which makes them an interesting component for numerous delicacies such as salads, soups, casseroles or spreads.

You can buy the healthy tubers fresh between October and April. Keep in mind that Jerusalem artichokes only keep for a few days. If you don’t use them directly, you should store them in the fridge. When preparing Jerusalem artichoke, there are also a few things to keep in mind.

Nutritional values and ingredients of Jerusalem artichoke

In addition to its delicious taste, Jerusalem artichoke is also healthy: the root vegetable convinces with good nutritional values and important ingredients.

100 grams of Jerusalem artichoke have the following nutritional values:

Energy: 30 kcal
Carbohydrates: 4g
Protein: 2.4g
Fat: 0.3g
Fiber: 12.1 g
With just 30 kilocalories per 100 grams of Jerusalem artichoke, the tuber is a calorie lightweight. However, it provides an even larger portion of dietary fiber. These are responsible for many of the tuber’s health-promoting effects (see below).

Minerals and vitamins per 100 grams Jerusalem artichoke:

Calcium: 10 mg
Iron: 3.7 mg
Potassium: 478 mg
Magnesium: 20 mg
Sodium: 3 mg
Phosphorus: 78 mg
Vitamin B1: 200mcg
Niacin: 1.3 mg
Jerusalem artichoke has healthy vitamin B, which is important for metabolism and blood formation, among other things. The minerals and trace elements contained in the root tuber include calcium, iron, potassium, magnesium, sodium and phosphorus.

Calcium strengthens bones, teeth and cell walls.
Potassium ensures that the stimulus transmission of the muscles works properly. A potassium deficiency can therefore lead to muscle cramps.
Magnesium performs numerous important functions in the body, such as transmitting stimuli from nerves to muscles and stabilizing the cardiovascular system.
Sodium is part of the bone structure and regulates the acid-base balance, among other things.
Along with calcium, phosphorus is the most important component of our bones. Cell membranes also contain the mineral and muscles need it to convert energy into movement.

Healthy Jerusalem Artichoke: Ideal source of inulin

Jerusalem artichoke is rich in fiber inulin (not to be confused with the hormone insulin), which our organism cannot digest. Inulin can have extremely beneficial effects on health.

Inulin has a prebiotic effect

The natural intestinal flora contains useful bifidobacteria that ensure good intestinal function. If you eat Jerusalem artichoke, the fiber inulin gets into the large intestine, where it is broken down by the bacteria. The bacteria use inulin as an energy source and multiply. Inulin is therefore considered a prebiotic because it has such a positive effect on the intestinal flora. A study by the University of Leipzig confirms this.

Inulin activates digestion and relieves constipation

In general, inulin binds liquids and swells up. It promotes bowel movements and ensures regular excretion.

The Apotheken-Umschau writes about inulin in general that it is suitable for a diabetes-friendly diet:

Inulin has few calories: The body cannot use the plant-based energy in inulin – so there are hardly any calories.
Inulin keeps you full: The swollen inulin makes you feel full for longer.
Inulin regulates blood sugar levels: blood sugar remains more constant because the metabolism absorbs other nutrients more slowly.
Studies also indicate that the dietary fiber inulin makes it easier for the body to absorb calcium for the bones.

But be careful: Although Jerusalem artichoke has healthy effects, it can also have unpleasant side effects. Excessive consumption of the peel and the raw tuber in particular can lead to flatulence and even diarrhea. This is due to the large amount of roughage, the digestion of which often causes the intestinal flora to slowly adapt to the high-fibre vegetables.

Cook the Jerusalem artichoke

Whether you should peel the Jerusalem artichokes depends on the size of the tuber. You don’t need to peel small, tender bulbs. Here it is sufficient if you clean them with a vegetable brush. Larger tubers, on the other hand, also have a firmer shell. You can peel these off with a paring knife or remove them after cooking.

If your digestion is used to high-fiber food, you can safely eat Jerusalem artichoke raw. For example, in a Jerusalem artichoke salad, the minerals and vitamins are preserved and your health benefits from them.

Jerusalem artichoke can also be cooked very well and prepared as a side dish, puree or soup. Depending on the size of the Jerusalem artichoke pieces, the cooking time is 15 to 30 minutes.

If you want to fry Jerusalem artichoke, you should cut it into thin slices or small pieces. Then you can fry them raw and they will cook quickly.

Jerusalem artichoke recipe: vegan side dish with mushrooms

This side dish goes great with pasta, rice, spelled or couscous. The recipe makes four servings. However, you can also prepare the Jerusalem artichoke pan as a main course, in which case the amount given is enough for two people.

500 g Jerusalem artichoke
250 g mushrooms, e.g. button mushrooms
1 pepper
1 onion
1 clove of garlic
2 tbsp vegetable oil
30g chopped almonds
250 ml oat cream
Salt
pepper
You should plan about 40 minutes to prepare this vegan side dish.

Clean the Jerusalem artichoke with cold water and a vegetable brush.
Bring water to a boil in a saucepan and blanch the Jerusalem artichoke in it for about 5 to 6 minutes.
Slice the blanched bulb.
Clean the mushrooms and cut them into slices as well.
Wash and deseed the peppers and cut them into fine strips.
Peel the onion and the garlic clove. Dice the onion and finely chop the garlic with a sharp knife.
Heat a tablespoon of vegetable oil in a pan. Fry the mushrooms in it for about five minutes and then set them aside.
Heat another tablespoon of vegetable oil in the pan. Fry the Jerusalem artichoke and the strips of pepper for about ten minutes, turning occasionally.
Add the onion and garlic to the Jerusalem artichoke and fry for another five minutes.
In the meantime, toast the almonds in a pan without fat for about five minutes.
Add the mushrooms to the Jerusalem artichoke. Deglaze with oat cream.
Season the pan with salt and pepper. Let them simmer for another three minutes, stirring occasionally.
Garnish the Jerusalem artichoke side dish with the roasted almonds before serving.

Jerusalem artichoke soup recipe

For two servings of vegan Jerusalem artichoke soup you need:

500 g Jerusalem artichoke
1 onion
2 carrots
1/2 leek
2 tbsp vegetable oil
500 ml vegetable broth
30 grams of pine nuts
Salt
pepper
parsley for garnish
The soup is ready in about twenty minutes. And this is how it works:

Clean the Jerusalem artichoke and cut into bite-sized pieces.
Peel the onion and cut it into cubes.
Clean the carrots and cut them into slices.
Cut the leek into rings.
Heat the vegetable oil in a large enough saucepan.
Sauté the vegetables in it for about 2 to 3 minutes.
Deglaze the vegetables with about three quarters of the vegetable broth. Let this simmer for about ten minutes.
Meanwhile, toast the pine nuts.
Puree the vegetables with a hand blender or in a blender.
Add the remaining vegetable broth until the soup reaches the desired consistency.
Let the soup boil again for two to three minutes.
Season them with salt and pepper.
Garnish the Jerusalem artichoke soup with some parsley and the roasted pine nuts.
Tip: Homemade croutons go well with the Jerusalem artichoke soup.

Jerusalem artichoke recipe for salad

The salad is suitable as a starter or as a main course. Then you can combine it well with a side dish like vegetable patties. He is also vegan. For two servings you use:

300 g Jerusalem artichoke
1/2 cucumber
3 tomatoes
1 onion
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp mustard
1/2 tsp cane sugar
Salt
pepper
You need about 30 minutes to prepare it. That’s how it works:

Clean the Jerusalem artichoke and cut into slices.
Then put them in a saucepan with water and let them cook for about 15 minutes until they are al dente.
In the meantime, wash the cucumber and cut it into thin slices.
Wash the tomatoes, remove the stalk and cut them into cubes.
Peel the onion and cut into rings.
Drain the Jerusalem artichoke and mix with the remaining vegetables.
Whisk together balsamic vinegar, olive oil, mustard, and cane sugar to form a dressing.
Toss the salad with the dressing and season with salt and pepper.

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Red Lentils: Nutritional Values and Calories of Legumes

Legumes are becoming increasingly popular in the kitchen. And rightly so: Red lentils in particular are real little powerhouses. Here you can find out why they should not be missing in any menu.

Red lentils as a healthy filler

With around 343 calories per 100 grams, red lentils may not seem like light food at first glance. But the low fat content of around two grams and the high content of complex carbohydrates make them a healthy food.

The fiber content is also impressive: With 11 grams of fiber per 100 grams, they even trump oat and spelled flakes. This is also the reason for the legume’s low glycemic index. This means that after eating red lentils, the blood sugar level rises only slowly. This will keep you full longer and avoid cravings.

Red lentils are real protein bombs

The small legumes contain around 26 grams of protein per 100 grams. They are in no way inferior to many animal products and are not only a healthy source of protein for vegetarians and vegans. It is best enjoyed with a portion of rice to provide your body with all eight essential amino acids.

Red lentils score with many vital substances

Last but not least, red lentils provide our body with important minerals such as iron, zinc, folic acid and magnesium, as well as a number of B vitamins. They are also rich in antioxidants, which supports our body’s defense mechanisms.

Cooking and kitchen tips

Unlike other types of lentils, you don’t have to soak red lentils. That’s because they’re already peeled. So we only eat the inside of the lentil, which is reddish in color. Unprocessed, they have a brownish skin. Before you cook them, it’s important to rinse the lentils well using a sieve. Then cook them for about 10 to 15 minutes, depending on your needs. Use two cups of water for one cup of lentils.

You can find many Indian recipes that use lentils as they are actually a staple food in India. They definitely deserve this status because of their valuable ingredients.

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Peanut Butter – It’s so Healthy: Nutritional Values and Tips

You can refine both sweet and savory dishes with peanut butter. Here you can find out how healthy the creamy paste is and what you should pay attention to when buying and using it.

Peanut butter is often confused with peanut butter. In fact, the nut butter does not contain any additives and consists of pure peanuts. Only the salty versions contain some salt. Peanut butter, on the other hand, has a much more spreadable consistency. This is because it contains hard fats, mostly palm fat, as well as sugar and possibly other additives.

With peanut butter you therefore fall back on the healthier version. We will explain to you which nutrients the nut butter provides you with and how you can use it.

Peanut butter: macronutrients

Peanut butter is about half fat. For example, 100 grams of peanut butter contains 49 grams of fat. At first glance, this doesn’t seem healthy. However, the majority of these are unsaturated fatty acids. Our body needs this, for example, to produce hormones, to maintain a healthy immune system or to utilize certain vitamins. By the way, saturated fats are not bad per se. It only becomes critical if we consume too much of it.

With only about eight percent carbohydrate content, peanut butter is also one of the low-carbohydrate foods. You can also use the nut butter as a vegetable protein source: it provides 26 grams of protein per 100 grams.

As a high-fat food, peanut butter also contains a relatively large number of calories: that’s around 590 kilocalories per 100 grams. However, if consumed in moderation, you can use it as part of a balanced and healthy diet.

Peanut butter: vitamins, minerals & Co

Peanut butter not only provides healthy fatty acids, but is also rich in various micronutrients. Specifically, it provides you with:

Vitamin E: This vitamin acts as a component of the cell membrane and is therefore essential for the structure of our body cells. It also has anti-inflammatory and antioxidant effects. That means it fights free radicals and is important for a healthy immune system.
some B vitamins: peanuts are particularly rich in vitamins B1, B3, B5 and B7. These play a central role in metabolic processes in particular.
Potassium: The mineral is important, among other things, for a balanced acid-base balance and growth processes. It also enables healthy heart function and regulates blood pressure.
Magnesium: This nutrient is particularly important for our bone and skeletal structure.
Iron: As a trace element, iron enables the transport of oxygen and is therefore essential for cell formation.
Zinc: As a component of enzymes and protein, zinc is particularly important for wound healing and cell growth.

Tips for buying and using

When buying peanut butter, you usually have the choice between “fine” and “crunchy”. In the crunchy variant, the mush is not completely pureed, but still contains individual pieces of nuts. In both cases, opt for organic nut butter if possible. In this way you avoid chemical-synthetic pesticides that are harmful to your health and the environment.

Alternatively, you can also make peanut butter yourself. To do this, simply puree organic peanuts using a food processor or a high-performance blender until a creamy paste is formed.

You can use peanut butter for numerous dishes that you want to give a creamy consistency and the typical nutty taste. For example, it is suitable as an ingredient for:

homemade porridge
smoothie
pie fillings
muffins and cookies
savory dips, sauces and dressing
soups
spreads

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Are Eggs Healthy? Nutritional Values and Important Information

Whether or not eggs can be considered healthy seems to be a controversial topic in research as well. Learn more about the nutrients, cholesterol levels and sustainability of eggs here.

On the one hand, eggs have the reputation of being healthy: they are supposed to promote our health due to their nutrient density and above all their protein content and support growth in children. In the form of scrambled eggs, omelettes or simply as a breakfast egg, they are also a traditional food for many. However, due to their high cholesterol content, eggs are often discredited. In this article we explain what this criticism is all about and to what extent it is based on scientific knowledge.

Eggs – Healthy Nutrient Bombs?

Eggs are primarily considered a low-carbohydrate source of protein. A medium-sized egg provides you with about 5.5 grams of protein at 62 kilocalories. It also contains about 4.2 grams of fat. Of that, 1.4 grams are saturated fat.

In addition, eggs are rich in healthy minerals such as calcium, iron and selenium as well as vitamins A, D and E and some B vitamins (especially vitamin B12). This makes them an important source of B12, especially for vegetarians.

But eggs are not only considered healthy: their comparatively high cholesterol content is responsible for their reputation as a health threat. An egg yolk already contains 185 milligrams of cholesterol. According to the 2015 US dietary guidelines, this is already more than half the recommended daily dose. This recommendation no longer applies, but you should continue to eat as little cholesterol as possible.

Eggs – Unhealthy due to cholesterol?

Cholesterol belongs to the group of fats. As such, it is an essential part of our body. It is part of cell walls, involved in hormone production and helps the body to produce vitamin D and cortisone. We absorb a third of all cholesterol from food. Cholesterol is not bad per se. It is important that there is a balance between the two types of cholesterol, LDL and HDL. There is only a need for action when this balance is upset.

The fact that eggs are generally unhealthy because their high cholesterol content promotes arteriosclerosis and thus cardiovascular diseases is now also considered outdated in research. No study can prove a clear connection between the consumption of eggs and an increased risk of heart disease.

According to Harvard Medical School, it’s probably more about how much total cholesterol you’re eating. Meat products in particular make up a large proportion of cholesterol sources.

According to the BBC, the connection between dietary cholesterol and cardiovascular disease must be questioned in general, as no study has been able to adequately prove it. Rather, there is evidence that the body simply produces less cholesterol itself when we consume more through food. In addition, trans fats in particular are responsible for an increased LDL cholesterol level and thus an imbalance. Trans fats are mostly found in products like margarine and fried and baked convenience foods.

How many eggs a day?

What do these studies and nutritional discussions mean specifically for our diet? First of all, as is so often the case: the dose makes the poison. Eggs are healthy if we eat them occasionally as part of a balanced diet. There is no uniform recommendation as to how many eggs are recommended per day or week. For example, according to Harvard Medical School, up to seven eggs a week are considered safe.

To protect yourself from arteriosclerosis and cardiovascular diseases, you can make sure you eat a diet rich in plants. Also, avoid processed foods and mostly cook yourself with fresh and wholesome ingredients.

You should only keep a closer eye on your egg consumption if you are already suffering from other health problems (e.g. high blood pressure) or if you have already been diagnosed with high cholesterol. In these cases, it is essential to seek medical advice for a possible change in diet.

Tips for sustainable eggs

While eggs are healthy, not all eggs are created equal. Conventional products from cage or barn systems usually come from huge fattening facilities. Laying hens are crammed together in the smallest of spaces and their basic needs are restricted. Diseases caused by bacteria, viruses and fungi are also transmitted particularly easily in this way.

A key problem in egg production is chick shredding: Many farms kill male chicks after hatching by gassing or shredding as there is no economic return from them. This is also partly the case with organic farms.

However, there are now initiatives against chick shredding (e.g. Spitz & Bube or Bruderhahn). These initiatives are committed to rearing the male chicks. Products with their logo, you can be sure that they are eggs without chick shredding.

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Peas are so Healthy: Nutritional Values and Ideas for Use

Peas are not only delicious, but also very healthy. You can read here what nutritional values they contain, whether you can eat them raw and what you can prepare from them.

The pea belongs to the legume family and is one of the oldest cultivated plants. It probably originally comes from the Orient and was consumed there long before the beginning of our era. In the following you will find out what makes the pea so healthy and nutritious and what you can prepare from it.

Peas: Healthy legumes with valuable nutrients

When looking at the nutrients of the small green legume, it performs extremely well. 100 grams of peas contain only 81 calories and only traces of fat, making them very suitable for healthy weight loss. Furthermore, there are seven grams of protein, four grams of fiber and eleven grams of carbohydrates in 100 grams of peas.

Peas also contain many vitamins and minerals. These include, for example, vitamin E, B and beta-carotene as well as magnesium, iron, phosphorus, calcium and zinc. Legumes also contain a number of important amino acids.

By the way: The pea not only provides very good macro and micronutrients, but is also easy to digest and has a positive effect on the blood sugar level. It is therefore well suited for diabetes or high blood sugar levels.

Peas: fresh, dried, frozen or canned?

Although peas are basically very healthy, they differ in their nutritional values ​​depending on their condition. You can buy them fresh, dried, frozen, or canned.

Peas are in season from June to September. During this time you can buy them fresh. If you decide to use fresh peas, you should use them as soon as possible, as they will keep in the refrigerator for a maximum of two to three days. When shopping, also keep in mind that from a kilogram of fresh peas in pods, only about 350 grams of peas are left. Tip: If you have bought too many peas, fresh peas are ideal for freezing. These have a shelf life of about a year.

When it comes to shelf life, dried peas are unbeatable. These have a shelf life of one year or longer and are also available all year round. They also contain almost twice as much protein as fresh peas.

Canned peas have a shelf life of three to five years. Compared to fresh, dried and frozen peas, however, they are the least recommended, as they are heated before filling and thereby lose many valuable ingredients. In addition, manufacturers often add salt, sugar and flavorings to the canned peas.

Frozen peas are shock-frozen before they are packed, which means they retain a large part of their nutrients. They also have a long shelf life, are easy to store and are therefore a good alternative to fresh peas if you also want to use them out of season.

By the way: You can also eat peas raw without any problems. They contain no toxins and can be eaten practically straight from the bush.

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Coconut Milk: Healthy Nutritional Values or Exotic Climate Killer?

Coconut milk has become indispensable as a vegan alternative to cream or for Asian cuisine. But is she healthy? We reveal more about their nutritional values – and the climate balance.

Coconut milk is a popular ingredient in Asian recipes such as curries or soups. Due to the high fat content of the “milk”, coconut milk is an excellent vegan substitute for cream or crème fraîche. However, it is not much healthier – and cultivation and transport are also ecologically questionable.

Coconut milk nutritional values: high in fat and calories

If you only look at the nutritional values of coconut milk, it is no healthier than cream made from cow’s milk. That’s because it’s high in saturated fat, which is considered to be rather unhealthy.

A comparison of the nutritional values of 100 grams of coconut milk and cream (30 percent fat):

Calories: 230 grams (cream: 280 grams)
Fat: 24 grams (cream: 30 grams)
of which saturated fat: 21 grams (cream: 18 grams)
Carbohydrates: 6 grams (cream: 3 grams)
of which sugar: 3 grams (cream: 3 grams)
Egg white: 2 grams (cream: 2 grams)
Fiber: 2 grams (cream: 0 grams)
Coconut milk is particularly rich in biotin. It is important for enzyme synthesis and metabolism. The potassium content is also not to be scoffed at: With 379 milligrams per 100 grams, you can cover a good ten percent of your daily potassium requirement.

Coconut milk also contains the following minerals: calcium, magnesium, sodium and phosphorus.

Coconut milk also contains, among other things:

vitamin C
Vitamin B3
Vitamin B1

Not so healthy: Coconut milk and saturated fat

Coconut milk has a little less calories and fat than 30 percent cream. The components of carbohydrates, protein and fiber, on the other hand, make little difference. But what makes coconut milk less healthy is the type of fat it contains: saturated fat. Not all of the fats contained in the cream are saturated, but in coconut milk they are.

Since saturated fats are considered unhealthy according to many studies, the World Health Organization recommends consuming these fats in moderation.

Coconut Milk Cultivation and Transport: Concerns for the Environment

According to the Okotest, every second coconut product contains harmful substances such as mineral oil, plasticizers or chlorate. In addition, coconut products have a very bad CO2 balance due to the long transport routes. And that’s not all: the growing conditions for coconuts are more than critical because they are being grown on more and more land, with more fertilizer and increasingly in monocultures. This effect is intensified by the fact that the coconut palm grows quite slowly and is not very productive.

It is interesting, however, that coconut milk has a better overall CO2 balance than animal cream. 100 grams of coconut milk emits 0.05 kilos of CO2, and 0.43 kilos for cream.

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Tigernuts: Nutritional Values, Special Features and Sustainability

Tigernuts are also becoming increasingly popular as a nut alternative in Germany. Here you can find out exactly what the small tubers are all about and what you should consider when using and buying them.

What are tigernuts?

The term tiger nut is used to refer to the entire plant or just its small edible bulbs, depending on the context. The expressions tiger or chufa nut are also often found. The herbaceous plant belongs to the sedge or sedge family and grows to a height of around 60 centimetres.

The plant thrives best in loamy-sandy soil and in a relatively mild climate. Today it is cultivated in Europe, especially in Spain on the Mediterranean coast. There the plant grows in spring and summer. Farmers then let them dry out completely from September. Then the tubers can be harvested by hand from October to December. In many regions, however, the tiger nut is an aggressive neophyte that displaces native plant species.

The tubers are brownish, round, the size of a hazelnut and have a white core. This tastes slightly sweet and is reminiscent of the taste of almonds. After harvesting, the tubers are dried for about three more months. You can then buy them either whole, peeled or ground.

How healthy are tigernuts?

The small tigernuts consist of around a quarter of fat and contain a high proportion of unsaturated fatty acids. These are an essential part of cells and as such are involved in numerous metabolic processes. In addition, regular consumption of unsaturated fatty acids can reduce the risk of cardiovascular disease.

Tigernuts also have a high fiber content of around 24 grams per 100 grams. They keep you full for longer and get your digestion going. They also provide the body with many minerals, especially potassium, magnesium, calcium and phosphorus.

With around 370 kilocalories per 100 grams, tigernuts contain significantly fewer calories than many types of nuts. So if you want to make your diet a little lower in fat and calories, tigernuts are a good alternative. The small tubers are also interesting for allergy sufferers because they are generally well tolerated. They are an option that comes very close to the taste and consistency of nuts, especially if you have a nut allergy.

How to use the tubers in the kitchen

You can use tigernuts like nuts. For example, they are a nutritious and delicious ingredient in muesli, quark or yoghurt dishes or a varied topping for smoothie bowls.

In the ground state, you can also use tigernuts to bake bread, cakes, biscuits, etc., thereby reducing the flour content. Since the small tubers already have a certain sweetness, you can save on sugar.

Tigernuts: sustainability and eco-balance

Since tigernuts require relatively warm temperatures, they are traditionally grown in subtropical and tropical areas. For example, they are imported from African countries or parts of the USA. However, tigernuts are also popular in Spain and are grown in relatively large quantities by farmers there.

In order to buy tigernuts with the best possible ecological balance, it is best to buy European goods, as the transport routes are significantly shorter here.

When buying, you should look for organic tigernuts if possible. In this way you support agriculture that does not use chemical-synthetic pesticides that have a negative impact on your health and the environment.

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Couscous is so Healthy: Everything About Nutritional Values and Calories

Couscous is a staple food in North Africa. But how healthy is couscous and what are its nutritional values? We explain exactly what couscous contains and why it should be on your menu more often.

What actually is couscous?

Unlike rice, for example, couscous is not a grain of its own, but is usually made from wheat.

To make couscous, coarse durum wheat semolina is mixed with salt water and then grated until small balls of about 1mm form. They give the couscous its typical structure. The granules are then dried for sale.

However, the raw material for couscous differs from country to country. While in Europe “instant couscous” is mainly made from durum wheat semolina, couscous can also be made from barley or millet.

Carbohydrates and Nutritional Values ​​of Couscous

Couscous is a grain product and therefore a high-calorie filler: it contains a whopping 353 calories per 100g. The good news is that couscous is very low in fat (just 1.8g per 100g) but high in fiber, a total of 7.6g per 100g. The protein content is also very high at 11g per 100g: couscous contains around five times as much protein as potatoes.

So couscous is by no means fattening unless you serve it with high-fat sauces or high-calorie meat dishes. In addition, couscous contains lots of healthy minerals such as potassium and B vitamins, especially vitamin B3.

Nutritional values ​​at a glance (per 100 g couscous):
Calories (kcal): 353
Protein: 11 g
Fat: 1.8g
Carbohydrates: 69 g
Fiber: 7.6 g

Which couscous to buy?

Couscous from Turkish and Arabic shops as well as from the supermarket usually comes from conventional wheat cultivation. Under certain circumstances, it can therefore be contaminated with chemical pesticides.
To achieve a light color, the couscous is usually bleached with caustic soda. Caustic soda is otherwise used in the production of pipe cleaners and soap. In higher concentrations, it is particularly harmful to fish and plankton.
We therefore recommend that you buy organic couscous from controlled organic farming. You can get it in well-stocked organic supermarkets and health food stores. There you can also buy couscous made from other grains, such as spelt, barley or buckwheat. These are usually not bleached either.

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Guar Gum: Nutritional Values and Application

Guar gum is found in many foods as a thickening agent and stabilizer. Here you can find out what is behind the name and whether guar gum is healthy.

Guar gum is obtained from the seeds of the Indian guar bean (Cyamopsis tetragonolobus). Strictly speaking, the substance is in the tissue that encloses the germ of the guar bean in the seed. According to Netdoktor.de, guar gum consists of about 70 percent long-chain carbohydrates. The rest is mostly protein and water.

Properties and uses of guar gum

Surely you have already seen guar gum on one or the other list of ingredients in the supermarket, or perhaps also its approval number E 412. Since guar gum has a high water-binding capacity, it is a popular thickening agent in spreads, puddings, sauces and fruit, according to Additives-online.de – and canned vegetables. In addition, guar gum is gluten-free and is therefore often used as a binding agent in gluten-free baking mixes. In ice, it prevents the formation of ice crystals.

Outside of the food industry, guar gum is mainly used for cosmetic and tobacco products.

Is Guar Gum Healthy?

In general, guar gum is considered harmless in the amounts in which we ingest it through our food. Limit values ​​only exist for a few foods. According to netdoktor.de, guar gum may even have a positive effect on cholesterol levels. However, it can also trigger allergies, according to additives-online. Especially people with a soy allergy can have an allergic reaction to guar gum.

Since guar gum swells in the stomach and is mostly excreted undigested, it is a popular stomach filler in diet products or even offered in the form of diet pills. However, this is not entirely uncritical since, according to Additives Online, large quantities of guar gum can lead to abdominal cramps, flatulence and blockages in the digestive tract.

The use of guar gum in cigarettes is also critical. These are unhealthy on their own, but burning the guar gum creates many toxins that make smoking even more harmful. The German Cancer Research Center (DKFZ) warns that many of the combustion products are classified as carcinogenic, such as formaldehyde. Others promote nicotine addiction or make the smell of tobacco more pleasant.

However, foods with guar gum are harmless. If you still want to do without it, you can use products that use other thickeners. Other thickeners are:
xanthan
locust bean gum
cornstarch

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Kohlrabi is so Healthy: Nutritional Values, Calories and Useful Information

Kohlrabi is healthy and delicious. Here you can find out which nutrients kohlrabi contains and what you have to consider when preparing it so that it retains its vitamins.

Kohlrabi, also known as turnip, originally comes from the Mediterranean region. Today, however, kohlrabi is considered a typical German vegetable. No wonder, because it is grown in many white or blue varieties in this country. In spring you get fresh kohlrabi from the early harvest. It can only be stored for a few weeks, in contrast to the autumn kohlrabi. You can store the early kohlrabi without the leaves in the crisper of the refrigerator for about a week.

Kohlrabi: many healthy ingredients

Like many vegetables, kohlrabi is mostly water. Its calorie content of 24 kilocalories per 100 grams is correspondingly low. The calories come mainly from carbohydrates (about six percent) and proteins (about two percent). In addition, however, kohlrabi contains many vitamins and minerals, namely:
Vitamin C (62)
Vitamin A (carotene, 0.02)
Vitamin B1 (0.05)
Vitamin B2 (0.02)
niacin
Vitamin B6 (0.15)
and the minerals:
Potassium (380)
Calcium (24)
Phosphorus (46)
Magnesium (19)
iron
Selenium (just under a microgram)
The figures given are in milligrams per 100 grams. All nutritional values ​​are from the database

The nutrient content in the green leaves of the kohlrabi tubers is particularly high, for example the leaves contain more vitamin A than the tubers. So it’s worth adding the leaves to a salad or smoothie.

Kohlrabi: It depends on the preparation!

The B vitamins and vitamin C contained in kohlrabi are water soluble. This means that some of them are lost during cooking. Kohlrabi is healthier if you eat it raw and with the leaves. You should also peel as little of the kohlrabi as possible

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