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Blackberries Are so Healthy: Calories, Vitamins and Nutritional Values

Blackberries are full of vitamins and are therefore very healthy. In addition, the sweet berries are delicious and at the same time low in calories. This makes them the perfect summer snack. You can find an overview of all the nutrients here.

Blackberries are not only delicious, but also very healthy. This is mainly due to their wide repertoire of vitamins and minerals.

The berries are in season from mid-July to early October, depending on weather conditions. Since blackberries don’t store particularly well, it’s best to pick them yourself in the forest or grow them in your garden.

Healthy blackberries: vitamins and minerals

Fresh blackberries are juicy and fruity – a perfect summer snack. In addition, the aromatic berries are full of vitamins, minerals and trace elements (per 100 grams):
Beta carotene: 270 mcg
Vitamin B1: 30mcg
Vitamin B2: 40mcg
Vitamin B3: 650mcg
Vitamin B5: 220mcg
Vitamin B6: 50mcg
Vitamin C: 20 mg
Vitamin E: 600mcg
Potassium: 190 mg
Calcium: 44 mg
Magnesium: 30 mg
Iron: 900 μg
Zinc: 190 mcg
Blackberries not only support your body with their wide range of vitamins and minerals. In addition, the berries also contain valuable flavonoids and other antioxidants. These protect the body from free radicals and support cell renewal.

Nutritional values ​​of blackberries

Blackberries are not only healthy, they are also low in calories, fat and sugar. This is how they can help you lose weight in a healthy way. Nutritional values ​​(information per 100 grams):
Calories: 44 kcal (185 kJ)
Fat: 0.4g
Carbohydrates: 6.2 g, of which sugars: 5 g
Proteins: 1 g
Fiber: 3.2 g
Blackberries owe their low calorie content to their high water content. 100 grams of ripe berries contain 85 grams of water.

Important: If you don’t have the opportunity to pick blackberries yourself, buy them as fresh as possible on the market and in organic quality. How to avoid pesticides.

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Healthy Chestnuts: Information on Nutritional Values and Calories of Chestnuts

Chestnuts are healthy, regional and delicious. Chestnuts are in season in the autumn months. Here you can find out everything about their nutritional values ​​and ingredients.

Chestnuts: their nutrients

Chestnuts are very healthy because they are full of vitamins, minerals and trace elements. They provide about as much vitamin C as oranges. Chestnuts also contain all the B vitamins and vitamin E. Sweet chestnuts contain the following important ingredients per 100 grams:
Potassium: 707 milligrams
Calcium: 33 milligrams
Phosphorus: 87 milligrams
Magnesium: 45 milligrams
Iron: 1.4 milligrams
Vitamin E: 1.2 milligrams
Vitamin B1: 0.23 milligrams
Vitamin B2: 0.22 milligrams
Vitamin B3: 0.9 milligrams
Vitamin B6: 0.35 milligrams
Vitamin C: 27 milligrams
100 grams of chestnuts contain the following nutritional values:
Calories: 200 calories
Carbohydrates: 41 grams
Fiber: 8 grams
Protein: 2 grams
Fat: 2 grams
Chestnuts are a type of nut, but have significantly fewer calories and fat than other nuts. They contain just as much high-quality protein and are also rich in simple and unsaturated fatty acids

The healthy chestnuts also have many complex carbohydrates and fiber. They ensure that your blood sugar level only rises slowly after eating. If you eat chestnuts, you will be full for a long time afterwards without developing a feeling of fullness. The roughage supports your digestion – chestnuts contribute to a healthy intestinal flora
Chestnuts also contain flavonoids, which are antioxidants in the body

Therefore chestnuts are healthy

Thanks to their many important ingredients, chestnuts have a positive effect on the body. The gesonden chestnuts have the following advantages, among others:

They provide a lot of energy.
They serve as food for good intestinal bacteria.
They hold the connective tissue
They strengthen bones and teeth
They support the immune system
They balance the acid-base balance.

Chestnuts: What you should know

Sweet chestnuts are in season from September to December. During these months you can buy them loose in many supermarkets and health food stores. For the rest of the year you will receive the healthy chestnuts pickled or vacuum-packed. You can also easily freeze cooked and peeled chestnuts.

Good to know: chestnuts are healthy, but not edible raw. You have to roast them either in the pan or in the oven. Then they are easy to digest. You can eat roasted chestnuts pure, but you can also process them into a delicious chestnut cream, puree or soup.

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Black Rice: Peculiarities and Nutritional Values of The “Forbidden” Type of Rice

Black rice is a rarity among rice varieties – not only because it is also called “forbidden rice”. Here you can learn more about black rice and what makes it so special.

Black rice has been cultivated in China for centuries. There it is also known as “Forbidden Rice”. In the past, its cultivation was so complex and delicate that for a long time only the emperor was allowed to enjoy it.

Black Rice: Origin and Cultivation

In addition to China, the main growing areas for black rice are Thailand, Vietnam and Indonesia. But black rice is now also being cultivated in Europe: Black Venere rice or Venus rice grows in the Italian Piedmont region. This is a cross between Chinese black rice and a native Italian variety adapted to the European climate. Black rice grows even closer in the Austrian Burgenland – even in organic quality.

Black rice is often confused with wild rice or paddy rice, which is also black. But wild rice is a different plant species. Botanically, wild rice is an aquatic grass species and belongs to the genus Zizania, while black rice belongs to the genus Oryza.

Taste and Appearance of Black Rice

There are slight color gradations among the black rice varieties:
Vietnamese black rice has a slightly red shimmer.
Indonesian black rice has a brown tinge.
Chinese black rice is the only one that is truly black.
Black rice is always whole grain rice. Because it gets its extraordinary color from a natural pigmentation of the outer grain layers. The plant pigments anthocyanins, which give plants an intensive red, violet or blue color, are responsible for this. If you peeled the rice, it would be white. It is usually commercially available as brown rice. That means it has been dehulled, but not sanded or peeled.

In terms of taste, the black rice offers a mixture of nut and cereal aromas. Black rice is quite aromatic in taste and still has a crunchy bite after cooking. In Asia it is often used in the sticky rice variant for desserts, for example for rice pudding made from black rice with mango. You can also use black rice as a side dish for stir-fries or as a filling for hollowed and baked butternut squash.

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Goat’s Milk: Nutritional Values and Characteristics of The Milk

Goat’s milk is particularly well-known for its good digestibility and high nutrient content. You can find out exactly what the milk type is all about and what you should consider when buying it here.

Goat’s milk: nutritional values, vitamins & Co.

The taste of goat’s milk is much more intense and tart than that of cow’s milk. Especially if you are not used to the special aroma, you should take the milk in small quantities at first. You can also mix it with other types of milk to gradually get used to the taste.

Once you have succeeded, you can enjoy goat’s milk just like cow’s milk in muesli, for cooking and baking or simply on its own.

Goat’s milk is usually composed of
three percent protein,
three to four percent fat,
and about four percent carbohydrates, more precisely lactose.
100 milliliters of goat milk provide you with around 60 kilocalories. In this way, it does not differ significantly from cow’s milk.
Goat’s milk, however, contains higher amounts of iodine and potassium, as well as vitamins A, B2, and D.
In terms of vitamin B12, folic acid and zinc content, cow’s milk is slightly ahead.
The remarkable calcium content of both types of milk is about the same.

Is goat’s milk better tolerated than cow’s milk?

Goat’s milk is often said to be easier to digest than cow’s milk.

On the one hand, this is attributed to the short and medium-chain fatty acids that are present in large quantities in goat’s milk. According to the Bayerischer Rundfunk, the body should be able to utilize these fatty acids better.
In addition, the proteins in goat’s milk are structured differently. It contains lower amounts of the whey proteins alpha S1 casein and beta-lactoglobulin. Beta-lactoglobulin is the whey protein that is most abundant in cow’s milk.
According to Bayerischer Rundfunk, both proteins are said to be harder to digest for the body. According to a study from New Zealand, this is probably the reason why baby food based on goat’s milk triggers fewer allergies than cow’s milk.
Goat’s milk is therefore a good alternative for mothers who cannot breastfeed their children. This is particularly true if the child has or is suspected to have a milk protein allergy. However, pure milk is not suitable for children under the age of one. because it needs additional treatment and enrichment. Breast milk is always the best food for infants.

Because it is well tolerated, it is also believed that goat’s milk is also suitable for allergies, especially lactose intolerance. However, this cannot be confirmed in general. Since goat’s milk contains almost as much lactose as cow’s milk, you should exercise caution as an allergy sufferer. For some people, goat’s milk is actually better tolerated. However, this depends on individual conditions and has so far not been able to be clearly explained scientifically.

How sustainable is goat milk?

From an ecological perspective, plant-based drinks such as soy or oat milk are better alternatives to cow’s and goat’s milk. Less energy and less land is required for their production. In addition, fewer greenhouse gases are produced.

So if you want to use dairy products from time to time, you should do so in moderation and be careful not to waste any food. It is also best to buy organic goods. The Bioland, Naturland and Demeter seals in particular impose stricter guidelines on farmers in order to guarantee animal husbandry that is as species-appropriate as possible.

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Wholemeal Spelled Flour: Calories, Nutritional Values and How to Use it

With its valuable nutritional values, wholemeal spelled flour is considered to be particularly healthy. Here you can find out how many calories, fibre, protein and minerals are in spelled and how you can use the flour.

Wheat flour is the most commonly used flour in the world, but in recent years the ancient grain spelled has experienced a well-deserved renaissance. Wholemeal spelled flour is not only popular with wheat intolerance, but also with a healthy balanced diet.

Wholemeal Spelled Flour: Calories and Nutritional Values

Due to its high nutrient content, wholemeal spelled flour is often traded as a healthier alternative to wheat flour. The flour made from the whole spelled grain not only scores with complex carbohydrates, a high protein content and lots of fiber – the spelled flour also contains numerous minerals and vitamins.

The calories and nutritional values ​​of wholemeal spelled flour are subject to fluctuations and differ slightly from flour to flour. Among other things, we looked at the nutritional values ​​of dm’s organic wholemeal spelled flour – information per 100 grams:
Calories: 353 kcal – Wholemeal spelled flour has a relatively high nutrient density. The high calorie content is due, among other things, to the large proportion of protein and fiber – these are therefore “healthy” calories.
Carbohydrates: 64 g (of which sugar 1.7 g) – Like all wholemeal flours, wholemeal spelled flour is also rich in long-chain carbohydrates, which provide the body with energy over the long term and are considered the “healthy” carbohydrates.
Protein: 14 g – With around 14 percent protein, wholemeal spelled flour supports muscle building. Since spelled contains all eight essential amino acids, it is an excellent source of vegetable protein.
Fat: 2.6 g – There is relatively little fat in spelled, which is why it is also suitable for a low-fat diet – which incidentally applies to many types of grain.
Fiber: 8.4 g – With more than eight percent fiber, wholemeal spelled flour is one of the foods rich in fiber. Spelled thus supports healthy digestion and keeps you full for a long time.

Wholemeal spelled flour – rich in minerals and vitamins

However, wholemeal spelled flour is not only convincing with its valuable macronutrients: The micronutrients it contains also show that spelled is rightly considered healthy. Spelled flour contains the following vitamins:
B vitamins: The main ingredients in wholemeal spelled flour are vitamin B2 (riboflavin), vitamin B3 (niacin) and vitamin B6. Spelled flour thus contributes to a healthy metabolism and immune system.
Vitamin A: With a relatively high content of beta-carotene (the precursor of vitamin A), spelled can also contribute to healthy skin and eyes.
Vitamin E: Wholemeal spelled flour contains vitamin E, also known as tocopherol. Among other things, this vitamin helps to protect the body cells from free radicals.
Wholemeal spelled flour also contains the following minerals and trace elements:
iron
potassium
copper
magnesium
sodium
phosphorus
zinc
According to a 2008 scientific paper, spelled flour contains about 30 to 60 percent more iron, zinc, copper, magnesium and phosphorus than wheat flour.

By the way: It matters whether you use white flour or wholemeal flour, especially with regard to the vitamin and mineral content. Because: Most of the micronutrients are in the outer layers of the grain, which are also processed in the wholemeal flour. See the next section for more tips on flour types.

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Banana Juice: Nutritional Values ​​and Recipe to Make Yourself

Banana juice is sweet, delicious and healthy – and easy to make yourself. We’ll show you a simple recipe for the creamy top energy supplier made from bananas.

Banana juice: nutritional values ​​and vitamins

Bananas are basically very healthy and contain a number of valuable vitamins and minerals. However, they also contain a lot of fructose – which is why you should only drink banana juice in moderation.

100 milliliters of banana juice contain the following nutritional values ​​on average (source):
Calories: 60 calories
Carbohydrates: 14 g (of which sugars: 14 g)
Protein: 0.3g
Fat: 0.1g
Dietary fiber: 0.4 g
With 60 calories per 100 milliliters, banana juice is a high-energy drink. A larger portion of banana juice can also replace a snack between meals. However, banana juice is not suitable for quenching your thirst – water and unsweetened tea remain the best choice.

When it comes to vitamins, banana juice scores particularly well with vitamin B6, which has a positive effect on the immune system and metabolism. A banana covers almost a third of the daily requirement of vitamin B6. However, the vitamin can also be found in many other foods.

Folic acid, potassium, magnesium and manganese can also be found in banana juice. We have summarized more detailed information on the health effects of bananas in a separate article.

Make banana juice yourself: recipe instructions

You can quickly make banana juice yourself at home. However, since bananas are mostly imported from Latin America, the exotic fruit does not have a good ecological balance – and should therefore not be on your daily menu. Also make sure to buy bananas that are organic and fair trade. Because banana plantations are often criticized for dangerous pesticides that are regularly used in conventional cultivation.

For two glasses of banana juice you need the following ingredients:
2-3 ripe organic bananas
400 ml cold water
2 tbsp lemon juice
1 pinch of salt
optional: some honey, agave syrup or stevia to sweeten
Preparation:
In a blender or tall container, blend the ripe bananas with the water, lemon juice, and pinch of salt. Tip: Put the bananas in the fridge for an hour beforehand – this way your juice will be nice and chilled later.
Mix the ingredients to a homogeneous liquid.
According to your own taste, you can sweeten it with a little honey, for example, or refine the juice with vanilla.
Tip: Banana juice also tastes delicious when you combine it with other fruit juices, such as pineapple, currant, apple or cherry juice. You can also use banana juice to prepare delicious cocktails. It goes well with cocktails based on rum and cream, for example. A mixed drink made from wheat beer and banana juice is also popular among beer lovers.

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Yellow Lentils: Nutritional Values and Recipe Ideas

Yellow lentils are a good source of vegetable protein. They also contain valuable vitamins and minerals. Because the yellow lentils are sold shelled, you can prepare them faster than other lentils.

Yellow lentils belong to the legumes. Since they are sold already peeled, you don’t need to soak them. As a result, their cooking time is significantly shorter than that of other types of lentils.

Due to their pulpy consistency and their spicy aroma, they are suitable for soups, curries, salads or spreads.

In this article, you’ll learn what’s in yellow lentils and how to use them.

Nutritional values ​​of yellow lentils

Legumes such as yellow lentils are a valuable source of vegetable protein, especially if you eat mostly plant-based foods. We took a closer look at Alnatura’s yellow lentils and summarized the most important nutrients for you (per 100 grams):
Calories: 349 kcal – Like most legumes, yellow lentils are highly nutrient dense. This is mainly due to their high protein content.
Carbohydrates: 52g (2.10g of which sugars) – The shelled lentils are high in complex carbohydrates. Your body takes a long time to process them, so you stay full for a long time.
Protein: 27 g – The high protein content of the lentils is particularly remarkable. As a result, they can help you build muscle and are in no way inferior to animal foods.
Fat: 2.20 g – The fat content of yellow lentils is very low, so the lentils can also help you lose weight.
Dietary fibers: 6.70 g – The dietary fibers contained support your digestion and keep you full for a long time.

Yellow lentils are so healthy

In addition to energy-giving macronutrients, yellow lentils are also full of valuable vitamins. Lenses include:
provitamin A
B group vitamins
vitamin E
The body converts provitamin A into vitamin A. This is important for your eyes and vision, as well as for your immune system. The contained vitamin E has a protective effect on your cells.

Lentils also contain valuable minerals such as:
potassium
calcium
magnesium
zinc
phosphorus

Yellow lentils in your kitchen

The following applies to many types of lentils: Soak the lentils before preparation. Not so with yellow lentils—since they’re already peeled, you don’t need to soak them. As a result, the cooking time for yellow lentils is significantly shorter at twelve to fifteen minutes than for other varieties. They are therefore ideal for a quick dinner.

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Cacao Nibs: Nutritional Values, Uses and Sustainability

Here you can find out exactly what cocoa nibs are all about and what you should consider when buying cocoa nibs.

What are cacao nibs?

Cacao nibs are grated cocoa beans. After harvesting, the beans are broken up, dried and fermented. Only then do they get the typically intense and slightly bitter aroma. You can usually get cocoa nibs in raw food quality, which means they have not been heated above 42°C and are therefore particularly rich in micronutrients.

In contrast, cocoa beans are usually roasted for the production of many cocoa powders, chocolates & Co. and thus lose part of their nutrient content. Since cocoa nibs contain neither sugar, milk nor other additives, they are considered a healthy alternative to chocolate. For example, you can snack on them on their own or use them as an ingredient in chocolate mueslis, nut-fruit mixes or as a topping for smoothie bowls.

Cacao nibs are so healthy

Cacao nibs provide you with around 600 kilocalories per 100 grams. In this respect, they are comparable to many types of nuts. They are also not dissimilar to many nuts in terms of fat content: they consist of around 55 percent fat. However, they consist of slightly more unsaturated fatty acids.

Cocoa nibs have a protein content of around 12 percent and a carbohydrate content of around 5 percent. In terms of micronutrients, they provide you with significant amounts of magnesium, iron and calcium. They also contain larger amounts of vitamin E, some B vitamins and beta-carotene.

Another interesting ingredient in cocoa beans are the so-called flavonoids. These are secondary plant substances that are suspected of being able to slightly lower blood pressure. However, the effect is comparatively small and has not yet been adequately investigated scientifically.

contaminants in cocoa

But cacao nibs don’t just have health benefits. There are two pollutants in particular that are repeatedly associated with cocoa beans:

The heavy metal cadmium is found naturally in the soil. Especially in regions that are close to volcanic rock, the soils are very rich in cadmium. The pollutant then gets into the cocoa beans. If we regularly consume excessive amounts of cadmium, the metal accumulates in the body and can damage our kidneys and bones. That is why there are EU limits for cadmium that food must not exceed. Nevertheless, researchers recommend not to overdo the consumption of foods with a high cocoa content (such as cocoa nibs, pure cocoa powder, dark chocolate).
In addition to other foods such as tea or raw salads, cocoa also contains aluminium. In moderation, the body can simply excrete this through the kidneys. However, if we ingest too high amounts or already suffer from a certain previous illness, aluminum can damage the nervous system, the kidneys, bones and, in women, the development of the embryo. You don’t have to do without cocoa products completely. However, this is another reason to consume them in moderation.

How sustainable are cacao nibs?

Cocoa trees require a sufficiently warm and humid climate. Accordingly, they are grown in tropical areas, especially in the Ivory Coast, Ghana and Indonesia. This means that cocoa nibs have to travel long distances to Germany and are therefore problematic from an ecological point of view due to the poor ecological balance.

In addition, people on cocoa plantations often have to work under inhumane conditions: Adults and children work without occupational safety, have enough food and drink in the scorching heat, suffer from injuries and illnesses and are fobbed off with starvation wages.

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Soy Strips: Nutritional Values and Use

Soy strips are a popular meat substitute that does not contain any additives. Here you can find out how the “soy meat” is made, how healthy it is and how you can prepare it.

Soy strips: production and nutritional values

Soy strips are a popular vegan meat alternative made from 100 percent soybeans. It can sometimes also be found under the name “soy meat”. For production, the soybeans must first be peeled and ground. Then most of the fat is squeezed out of the soy flour. Finally, the defatted flour is formed into soy strips.

When buying soy strips, you should pay attention to organic goods. In this way you guarantee that no genetic engineering or synthetic pesticides are used in production.

Use of soy strips and basic recipe

Soy strips are usually available in two forms: The coarse version is particularly suitable as a meat alternative for vegan goulash or as a vegan chicken alternative in salads or stir-fried vegetables. The fine soy strips are reminiscent of the shape of minced meat and are therefore used in vegan Bolognese sauces, chili sin carne, as an ingredient for vegan burgers or as a filling for baked peppers.

For all recipes you have to prepare the soy strips. You can follow the instructions on the packaging or follow these steps:

Put the dry soy chunks in a saucepan with some vegetable broth: Use three times the amount of liquid for the coarse chunks. You can use about the same amount of broth for the fine version.
Briefly boil the broth and then let the schnitzel sit in the hot liquid for about ten minutes.
They should now swell well and be completely permeated with liquid.
Drain off any remaining broth. You don’t have to throw them away, you can reuse them as an ingredient for soups or sauces.
Squeeze out the coarse soy chunks with a spoon so that some liquid escapes. Otherwise they quickly become too mushy.
Alternatively, fry the soy strips in a pan with a little oil.

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Feto: Nutritional Values and Uses of Fermented Tofu

Feto is still a niche product in the group of vegan substitutes. Here you can find out why it is worth trying out the fermented tofu (even if you are not vegan) and how you can easily make it yourself.

Feto: production and nutritional values

Feto is tofu that has been fermented using lactic acid bacteria. This gives this type of tofu its slightly sour taste, which is reminiscent of the taste of feta. The lactic acid bacteria also support the functioning of our intestines and can help to fight off pathogens. This also applies to other fermented foods such as sauerkraut, yoghurt or kefir.

The lactic acid bacteria also ensure that the sugar and carbohydrates contained are metabolized beforehand. This makes feto easier to digest than conventional tofu. In terms of nutritional values, Feto is very similar to regular tofu.

Here’s how you can make feto yourself

You can ferment tofu yourself in just a few simple steps. Proceed as follows:
First squeeze as much liquid as possible out of the tofu. The best way to do this is to wrap it in a tea towel and weigh it down with a few heavy objects. (e.g. cutting boards, bowls, books etc.)
Let the tofu stand for about half an hour.
Now mix about half a tablespoon of salt with 500 milliliters of water. The water should be so salty that only lactic acid bacteria and no mold bacteria can form. However, if you use too much salt, the feto will be completely oversalted later.
Cut the pressed tofu into cubes, put it in a mason jar and fill it up with the salt water.
close the jar
The tofu will take about a week to fully ferment at room temperature.
Due to the work of the lactic acid bacteria, it is possible that some liquid will leak out again and again. Make sure the tofu is always completely submerged in salt water to prevent mold from forming.
Open the jar about once a day to allow the gases produced to escape.
You can also ferment vegetables like peppers or onions with the tofu to give it extra flavor.

You can serve the finished fermented tofu cold or warm. Cut into cubes or crushed into crumbs, you can use it as a feta substitute for salads. Fried in a pan, it is a delicious side dish for vegetable, pasta and rice pans. Due to its strong cheese note, it is also suitable as a basic ingredient for vegan cheese sauces. Feto is also recommended as an ingredient for Asian stews and soups.

Tip: Make sure you use organic tofu. This ensures that farmers do not use synthetic pesticides and genetic engineering when growing soy.

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