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The 11 Healthiest Vegetables

There are no limits to the choice of colours, shapes and tastes.

1. Broccoli

The flowers of this cabbage, reminiscent of green treetops, are the pinnacle of healthy vegetables. Broccoli is packed with valuable nutrients, including bone-strengthening calcium and selenium, which protects your cells. It also contains a lot of iron for blood formation and a large portion of vitamin C to strengthen your immune system.

The real health secret of broccoli is the secondary plant substance sulforaphane, which is only found in very few types of vegetables. Along with cauliflower and Brussels sprouts, broccoli is the top sulforaphane content. The substance is attributed the property of being able to curb malignant tumor growth. Sulforaphane is also beneficial in preventing and healing stomach ulcers and may be helpful in respiratory conditions such as asthma and hay fever.

Sulforaphane binds and renders harmless free radicals that arise when you are stressed or when UV rays strain your skin. The vitamin C in broccoli also has antioxidant properties. In addition, vitamin C is responsible for the formation of the protein collagen. This tightens the skin and supports the growth of hair and fingernails.

Like most vegetables, broccoli is very low in calories and almost fat-free, but its high fiber content keeps you full for a long time.

The finely chopped florets can also be eaten raw, for example in a salad. You can combine the green wonder with Mediterranean or Asian companions. Ginger, lemongrass and rice taste just as good with broccoli as almonds, thyme and potatoes.

2. Spinach

The Iron Man from your garden especially benefits women

The health effect of spinach has not only been legendary since Popeye. At the time, it was attributed to the supposedly high iron content of green leafy vegetables. Today it is known that the value at that time was based on a mathematical error. Nevertheless, spinach is the front runner among the iron-rich vegetables. This is good for women’s health with monthly blood loss, skin, hair, blood and muscles. The tender leaves help you stay slim because they’re high in insoluble fiber and 90 percent water. On top of that, it boosts your digestion. This makes spinach an ideal companion for your spring or other detox cure.

The nitrate contained in spinach is extremely valuable. It ensures that your blood pressure is lowered and regulated. Nitrate is only harmful when it is converted to nitrite. That’s why it’s important not to reheat spinach once it’s been cooked

You can help yourself to the delicate dark green leaves up to four times a year, provided you leave your heart and roots alone. You should try to harvest at the end of the day when the nitrite levels are at their lowest.

3. Chinese cabbage

The juicy, tender Chinese cabbage is particularly interesting for you if you do a lot of sport and want to stay slim. Potassium, calcium and folic acid are minerals and trace elements that Chinese cabbage scores with. This trio ensures healthy bones and muscles. The oval head of the mild type of cabbage contains a lot of dietary fiber and 94 percent water. A good dose of valuable mustard oils strengthens the body’s defenses, protects the organs from cell damage and can thus

4. Parsley

The smooth and curly types of parsley are more than just decorations on plates. The herbaceous green is full of good ingredients for your health. Parsley contains vitamins A, B, C and E in comparatively large amounts. They are crucial in the body for cell growth, metabolism, oxygen supply and protection against free radicals. It’s no coincidence that pregnant women often crave parsley. The herb contains plenty of folic acid. It is important for all growth and development processes and thus supports the development of the child in the womb. The essential oils Myristicin and Apiol act like a natural flavor enhancer. A good incentive to use the parsley more often and plentifully.

5. Chard

Swiss chard contains a lot of vitamin C and valuable B vitamins. It also has high levels of carotenoids, which are precursors of vitamin A. This vitamin is mainly found in animal products. Swiss chard is an excellent plant-based way to meet your vitamin A needs. You take care of your eyes, your skin and your mucous membranes.

Remember to prepare the chard with some oil so the vitamin A can be broken down by your body. Swiss chard also provides the minerals calcium, magnesium and iron. Good for your bones, your muscles and blood formation!

6. Sprouts/ Microgreens

It doesn’t take much to grow a colorful variety of sprouts yourself. Spread legumes, cereals, nuts or vegetable seeds on a little substrate, a little light and warmth are enough to let the little miracle plants sprout. Sprout glasses also do a good job here. A plus of growing your own sprouts is that you can harvest them fresh and harmful microorganisms have less of a chance to multiply in the humid climate of plastic packaging.

7. Chicory

Pale and inconspicuous, chicory hides in a box with a lid in the supermarket. The darkness in the closed container prevents the chicory from turning green and therefore too bitter. He can show himself calmly, because he has a lot on it for your health!

This is why chicory is so healthy: chicory provides large amounts of vitamin A, which is otherwise mainly found in animal products. Chicory is therefore particularly valuable for vegans and vegetarians. Vitamin A protects your eyes, as well as your skin and mucous membranes.

8. Beetroot

The dark red color of the beetroot seems to speak for itself. What one might initially think of as a medieval superstition has now been scientifically proven. Beetroot is good for the blood. The bulbous root contains high amounts of folic acid, which is responsible for the formation of red blood cells. A large 200 g portion of the vegetable covers half the daily requirement of folic acid. Pregnant women with their increased folic acid requirements benefit particularly from consumption.

9. Kale

Kale contains potassium, calcium and phosphorus. These three minerals are essential for building healthy bones and teeth. Vitamin K supplements this good effect. Osteoporosis can be prevented by eating kale without having to eat dairy. By the way, kale can also be prepared as a hearty vegetarian dish. Add plenty of onions, sun-dried tomatoes, and garlic for a good portion of umami on the plate.

10. Ginger

Ginger starts here without competition, it cannot be counted among the vegetables in the narrower sense – but we cannot do without it when it comes to health either. Because it is one of the few foods that have a noticeable effect even in very small doses.

In addition to a good portion of vitamin C, the rhizome of the tropical plant also contains a lot of iron, potassium, sodium and phosphorus, as well as the gingerols and shogaols responsible for its characteristic hot taste. Both substances are metabolism-enhancing and anti-inflammatory. In the case of colds, ginger has a diaphoretic, decongestant effect on the mucous membranes, as well as being antibacterial and even antiviral.

An infusion of a few pieces of ginger, seasoned with lemon juice and honey, is recommended for coughs and sore throats. Extracts from ginger have also been proven to have an anti-inflammatory and pain-relieving effect on rheumatism, arthritis and sports injuries.

11. Garlic

Garlic is not used as a vegetable in the traditional sense, but it also has a place in our circle. Its health-promoting effect is scientifically recognized and can be found in capsules and lozenges. Freshly processed, garlic causes the typical unloved breath, but it also provides culinary pleasure and helps you to improve your health status at the same time. The sulfur compounds, which are also responsible for the smell of the miracle tuber, have germicidal properties that work against parasites in our intestines, but do not attack the beneficial intestinal bacteria.

Allicin and various sulfides in garlic act as a natural anti-inflammatory and can help with osteoarthritis and stomach ulcers, for example. Saponins support this effect.

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Agar Agar: What You Need to Know About the Vegetable Gelling Agent

Agar Agar is not only a real alternative to conventional gelling agents for vegans and vegetarians. We explain how to use the purely plant-based gelling agent and how it is made.

Agar Agar gelling agent – what is it?

Agar Agar are carbohydrates found in the cell walls of blue and red algae. Agar Agar is made from dried seaweed. The powder is made from them. Agar agar has been at home in Japanese cuisine since the 17th century. For example as a thickening agent in soups or as a gelling agent in sweets and ice cream.

Unlike gelatin, which contains bones, cartilage and connective tissue from cattle and pigs, it is purely vegetable. You can buy agar agar either in a jar or in small paper packets, similar to baking powder. Most drugstores, health food stores and health food stores have the vegetable gelling agent in their range.

Agar Agar: The Japanese gelatin

Agar agar is mainly produced in East Asia, i.e. in Japan, China and Korea. But it is also made in Sri Lanka and New Zealand. The name “agar agar” comes from Indonesia and Malaysia, but is also the proper name there for the food mixed with the algae gelatine.

The problem with the East Asian origin: Before the vegetable gelling agent ends up in our kitchen, it has already traveled a long way. Importing creates additional CO2 emissions. Therefore, you should use agar agar with care.

Also, the algae that make up agar agar are mostly grown in aquaculture. The growing demand for algae consumes a lot of water. Pests can also spread more easily in these algae farms, since the nets with the algae are very close together. Many organic manufacturers therefore pay attention to high water and algae quality. Their aquacultures are mostly located away from towns and villages, so that the drinking water is not contaminated. When buying agar agar, you should therefore pay attention to the corresponding organic seal.

How to use agar agar

You can easily use agar agar for sweet and savory dishes – just like conventional gelatine.

You only have to be careful with the amount and read the package information very carefully. Because agar agar cannot be dosed one-to-one like gelatine.
Agar agar only dissolves in boiling liquids and only solidifies when it cools.
The gelling power of the plant product is six to ten times stronger than that of conventional gelling agents.
However, agar agar reacts differently to each liquid. Acid and fat in particular can weaken the binding capacity. Fruits such as plums and apricots, on the other hand, increase the gelling power.
Tip: If you prefer to be on the safe side, you should do a gelling test.

Place a plate in the freezer for a few minutes.
After you have boiled the liquid with agar agar according to the instructions on the package, put a few spoonfuls of the mixture on the chilled plate.
If it’s still too runny after two to three minutes, you’ll need to add a little more agar-agar powder. If the mass is too firm, more liquid is needed.

How healthy is agar agar?

Since agar agar is a product made from seaweed, it has a high protein content. Other ingredients are:

B vitamins
beta-carotene
vitamin k
Agar agar consists mainly of slow-digesting carbohydrates and protein. You should be careful not to consume too much agar agar. In large quantities, the vegetable gelling agent can have a laxative effect.

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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.

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Winter Vegetables: 5 Seasonal, Healthy and Tasty Varieties

There are good reasons to eat local vegetables even in winter. But which vegetables are in season in winter and taste good at the same time? We introduce you to five tasty varieties of winter vegetables.

Even in winter there are healthy vegetables that come from regional cultivation. Local winter vegetables have three advantages: You strengthen regional agriculture, protect the environment thanks to short transport routes and do something for your health. We show you five types of winter vegetables and suitable recipe ideas.

Would you like to get an overview of when which fruit and vegetables are in season? Then take a look at the Utopia season calendar.

More than winter vegetables: Mushrooms grow all year round

Mushrooms are harvested continuously in Germany. You can therefore count on the robust mushroom variety even in winter – no matter how early it comes or goes. Mushrooms contain a lot of potassium, are low in fat and calories and have a relatively high protein content.

Cabbage: The ultimate winter vegetable

Kale thrives late in the year and can be bought locally from November. You have four months to test recipes with kale, because the winter vegetable disappears from the stores at the end of February.

If you are running out of ideas on what to prepare with kale, we have a few recipe suggestions for you:

Green cabbage is particularly popular in East Friesland. Instead of the traditional Mettwurst, we recommend smoked tofu, fried eggs and potatoes as side dishes.
Kale is also wonderful in vegetable lasagne, quiche, casserole or vegan moussaka.
Kale can also be used as a pasta sauce. Mixed with some feta or blue cheese, kale on noodles makes a tasty noodle dish.
Also delicious: kale soup with vegetables, kale salad and kale chips
In addition to kale, other types of cabbage such as Brussels sprouts and savoy cabbage are also harvested in winter. From October to March you can find Brussels sprouts from regional cultivation in the sales counters. For example, you can find a Brussels sprouts recipe here: Winter recipes: Seasonal dishes that keep you warm. Savoy cabbage is available almost all year round, namely from June to the end of February. You can easily prepare vegetarian cabbage rolls from savoy cabbage and cabbage. In order to preserve as many of the cabbage’s nutrients as possible, we recommend that you prepare it in a steamer.

Storage vegetables in winter: potatoes

Although the potato harvest ends in October, you can still find German potatoes in stores during the winter months. If stored properly, they will last for months. If you buy potatoes from regional (organic) cultivation in winter, it is therefore all the more important to store them in the dark at low but not icy temperatures. The best place to store potatoes is a dry basement.

Black salsify: The winter alternative to asparagus

The black salsify harvest begins in October. Until the end of February you will find the vegetables, also known as winter asparagus, mainly at weekly markets. Regional salsify is rarely found in supermarkets. Even if it is tedious to prepare fresh black salsify because of the peeling, it is worth the effort. Because the winter vegetables are rich in nutrients and provide a tasty variety in winter.

The fruity winter vegetable: beetroot

Beetroot is harvested in Germany between September and March. It is rich in vitamin B, potassium, iron and folic acid. Many of the nutrients are preserved when you eat them raw, for example in salads or as juice. Many cooks avoid the delicious vegetables, mainly because of their intense color – there are very creative recipe ideas with beetroot.

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Is Avocado a Fruit or a Vegetable?

Whether avocado is considered a fruit or a vegetable is not so easy to tell at first glance. In this article you will find out which category avocado actually belongs to and which characteristics it is based on.

Avocados have been a popular food in Europe for many years. Whether as a spread on breakfast bread, as a dip or as a bowl: avocados are versatile and enrich national and international cuisine.

But when it comes to the question of whether green avocados can be classified as fruit or vegetables, opinions are often divided.

Avocado: fruit or vegetable?

Most people would probably immediately associate the avocado with the vegetable. After all, it doesn’t taste as sweet as most fruits. In fact, however, this fruit is a berry and therefore, from a botanical point of view, a type of fruit. Because the avocado comes from a perennial tree that belongs to the laurel family.

In some countries, residents have been consuming avocados for several thousand years. Depending on where the avocado is grown, there are different varieties:

An avocado variety with a smooth green skin comes from South Africa.
Israel, on the other hand, exports avocados with a low fat content.
Another popular variety from Mexico is called Fuerte and features an olive green skin.
The Hass variety comes from California and is characterized by a rough skin with a nutty aroma.

Use and ingredients of the avocado

Avocados originally grow in the tropical rainforests of Central America. Today, however, they are grown in many different countries, including Australia, South Africa, and the United States. In total, the fast-growing trees even produce up to 400 different cultivars.

The fruits are harvested when they are still unripe. The avocados then ripen in newspaper for a few days. However, the pear-shaped fruits are only ripe when they are almost spoiled. Then you can loosely remove the pulp from the pit and use it.

However, we recommend eating avocados in moderation, if at all. The fruits are ecologically problematic for various reasons. The long transport routes and thus the high CO2 emissions, as well as the high water requirements of the avocado plants are just some of the downsides.

If you decide to buy avocados from time to time anyway, make sure they are organic if possible. In this way you ensure that farmers have avoided using chemical-synthetic pesticides during cultivation.

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7 Roots and Tubers to Eat in Winter

In winter, one regularly gets the feeling that hardly anything is growing. This often overlooks the many nutrient-rich, edible roots and tubers that are in season during the winter months. These 7 show that winter is more colorful than you think.

Berries, cherries and plums – summer and autumn brought us a rich supply of fruit and vegetables. But even those who have not pickled vegetables or dried fruit do not have to do without vitamins in the winter months. These seven roots and tubers make your winter diet more colorful than you think.

7 edible roots and tubers in winter

  • salsify
  • carrots
  • Jerusalem Artichoke
  • parsnip
  • turnip
  • Potato
  • Beetroot

Black salsify – the winter asparagus

If you peel the black spears, they look like white asparagus. Black salsify is therefore also often called winter asparagus. This edible root tastes spicy and slightly nutty, with a texture similar to that of carrots or parsnips. From October to April you can get them mainly at weekly markets and greengrocers, but also in some supermarkets. You should only buy intact roots; broken ones quickly dry out and harden. Black salsify is rich in nutrients such as calcium and phosphorus; thanks to the high fiber content, it is also very figure-friendly and good for digestion.

The preparation of the black salsify is a little more complicated: it has to be brushed well and peeled raw with a vegetable peeler. It is best to wear gloves when doing this, because the sticky milky juice that escapes leaves dark stains on the skin and on textiles. You can then cook the roots. Black salsify tastes good in salads, soups, risotto and as a dumpling filling or like asparagus with melted butter and boiled potatoes.

Carrots: good for skin and eyesight

Whether raw, fried, boiled or mashed, carrots always taste good and are also healthy: The beta-carotene, the precursor of vitamin A, which it contains in abundance, has a positive effect on our eyesight and the growth of our skin. So that you can absorb it optimally, carrots are best eaten cooked and even better together with some fat. Carrots also contain smaller amounts of iron, potassium and calcium. The roots are harvested from March to December. In the winter months you get them from storage, as do many other edible roots as well.

By the way: It is true that beta-carotene also affects the color of our skin, but in order to get a darker complexion you would have to eat about five kilos of carrots a day. However, scientists have proven that eating carrots can make people look healthier and therefore more attractive.

Jerusalem artichoke – underestimated vitamin bomb among the edible roots

Jerusalem artichoke originally comes from America and is now mainly grown in southern France. The plant is a type of sunflower with bizarrely shaped bulbs growing on its roots. These are a bit difficult to peel, but can also be eaten raw and unpeeled.

The tuber vegetables are often regarded as unwelcome weeds because once they are in the ground, they are difficult to get rid of. Jerusalem artichoke not only tastes delicious, it is also a real nutrient bomb: The edible root contains a lot of protein, potassium, calcium, phosphorus and vitamins A, B and C and is also rich in fiber and iron.

Jerusalem artichokes are harvested from October to March and are best eaten and processed fresh: in creamy soups, sauces, vegetable casseroles, gratins or purees.

Edible root parsnips – a mild winter vegetable

Old vegetables are making a comeback, including parsnips. They used to be one of the staple foods, but have since been pushed out by higher-yielding types of vegetables and have now found their way back onto our plates: in stews and soups, as gratins, in salads or as oven-baked vegetables.

The tuber tastes mild and is particularly suitable for sensitive stomachs and as baby food. Preparing parsnips is not difficult: just cook them like carrots. It is best to eat them with the skin on, because this is where the most nutrients are found: lots of vitamin C and minerals. The roots are harvested from September, they are in season throughout the winter – parsnips are one of the few types of vegetables that become milder and sweeter when exposed to frost.

Rutabaga – unpopular superfood

Especially in times of war and hardship, the swede was the only source of carbohydrates for humans and animals – and was therefore removed from our menu for a long time. Even star chefs know that they wrongly have a rather bad reputation. Swedes taste mild and slightly sweet and are particularly good as a soup, puree or cooked in salted water or broth for 30 to 40 minutes. When buying, the following applies: the smaller the beet, the more tender and fresh it tastes.

The swede could also pass as a regional superfood, it contains a lot of protein, beta-carotene, vitamins B1, B2 and C and plenty of minerals. It is harvested from September to November, after which it is available from storage.

Potatoes – the classic among the edible roots

The best-known and therefore most popular edible root is probably still the potato. The versatile tuber is one of the staple foods; thanks to many nutrients and the mixture of different dietary fibers it is very healthy.

Potatoes are harvested from May to October, the rest of the year they come from stock. You should definitely use organic potatoes here: In conventional storage, liquid herbicides are used, which prevent the potatoes from germinating naturally. The remedies are by no means harmless and a small part also goes from the skin into the pulp. Such germ inhibitors must not be used with organic goods.

Beetroot – the colorful salad ingredient

Beetroot is a true superfood (also among the edible roots): rich in vitamin B, potassium, iron and folic acid, it purifies the blood, deacidifies the organism, lowers blood pressure and stimulates the metabolism. The local red tuber tastes aromatically earthy and slightly sour, depending on how it is prepared. Raw in a beetroot salad, it tastes particularly good in combination with apples. Cooked, it is a wonderful ingredient in couscous or a delicious side dish for hearty dishes. Since the juice stains heavily, it is best to wear gloves when preparing it (e.g. washing-up gloves that can be reused after use).

The domestic beet is in season from July to March. It is best to buy the rather smaller tubers; large, fat beets are often woody.

In our seasonal calendar you will find other types of vegetables that you can get regionally in winter.

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Corona Virus: You Have to Consider This When Buying Fruit and Vegetables

Can the coronavirus be transmitted through fruit and vegetables? We have put together the most important tips that you should currently consider when buying and preparing fresh food.

That’s how long the coronavirus survives on fruit and vegetables

The corona virus causes uncertainty: Many people are afraid of contracting the virus via a smear infection when buying food. First the good news: According to the Federal Institute for Risk Assessment, transmission of the coronavirus through fruit and vegetables is very unlikely.

Nevertheless, the virus can usually survive on surfaces for between three hours and three days, according to American researchers from the “New England Journal”. According to a study by the University of Greifswald, the virus can persist on surfaces for up to nine days.

However, the survival time depends on various factors, such as temperature, humidity and the material of the surface. According to the University of Greifswald, cold and high humidity should promote the lifespan of the virus.

The germs of the coronavirus have a very low environmental stability, so transmission through food, even imported from risk areas, is unlikely.

Coronavirus: Prepare fruits and vegetables safely

Even if the transmission of the coronavirus via fruit and vegetables is rather unlikely, sufficient hygiene and caution when dealing with pathogens can never hurt. We have therefore put together the most important tips for handling fruit and vegetables for you:

Wash your hands: The most important tip when dealing with fruit and vegetables is still washing your hands. You should urgently wash your hands after buying the food and before and after preparing it.
Wash fruit and vegetables: Of course, you must not forget to wash the fruit or vegetables thoroughly with hot water. More about this here: Washing fruit properly: What to do about pesticides on the skin?
Peel fruit and vegetables: Not every type of fruit and vegetable can be peeled. However, where it is feasible, it is definitely recommended.
Boil fruit and vegetables: Especially for high-risk patients, it is advisable to completely avoid raw food during the corona crisis and only eat fruit and vegetables that have been cooked. The high temperatures render the viruses harmless.

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Brussels Sprouts are Healthy: That’s Why You Should Eat the Regional Winter Vegetable More Often

What makes Brussels sprouts so healthy is not only plenty of vitamin C. When bought regionally, the winter vegetable is also a sustainable food.

Brussels sprouts belong to the cruciferous family and have been cultivated in Europe for around 200 years. At that time, farmers in Belgium began to grow the cabbage variety – which is why the florets are also called “Brussels cabbage”.

Brussels sprouts are a particularly digestible variety of cabbage that usually does not cause bloating or abdominal pain. Its strong aromatic flavor becomes milder after the first frost: then the sugar content increases and the cabbage tastes sweeter and less bitter. But whether strong or mild – Brussels sprouts are always healthy.

Brussels sprouts: Healthy thanks to vitamins and minerals

Numerous important vitamins and minerals make Brussels sprouts healthy (data from the USDA per 100g):

Vitamin C (85 mg) strengthens the body’s defences. 100 grams of Brussels sprouts contain about 85 milligrams of vitamin C.
Vitamin B-6 (0.2 mg) strengthens the immune system, among other things.
Vitamin A (38 micrograms) primarily supports bone formation, the skin and visual performance.
Vitamin K (177 micrograms) regulates cell growth and is important for blood clotting. Attention: Vitamin K inhibits the effect of vitamin K antagonists, which are contained in some medicines. If you are taking such medications, you should not consume too much vitamin K.
Potassium (389 mg) controls the transmission of stimuli in our muscles.
Calcium (42 mg) strengthens our bones and teeth.
Iron (1.4 mg) primarily transports oxygen in the blood.
According to research by the NDR, the vitamin C content in frozen Brussels sprouts is higher than in fresh ones. It depends on what “fresh” means. If you harvest Brussels sprouts in your garden and process them directly, the vitamin C content will be higher than fresh Brussels sprouts that have been stored in the cold store for some time and have been transported.

Brussels sprouts as part of a healthy diet

Not only the high amount of vitamins and minerals make Brussels sprouts healthy. It also contains other substances that promote our health:

Bitter substances stimulate digestion and soothe the gastric mucosa. They can even relieve mild abdominal pain.
Together with iron and vitamin B, folic acid (folate) promotes healthy blood formation.
Studies indicate that Brussels sprouts may help reduce the risk of type 2 diabetes.

With just under four grams of protein and fiber per 100 grams, Brussels sprouts not only provide important energy, but also fill you up in the long term and get your digestion going.

So it pays to include Brussels sprouts in your diet. Especially in winter it is an important supplier of health-promoting substances: it is one of the few regional vegetables that are still growing.

Brussels sprouts: Healthy and sustainable winter vegetables

Healthy Brussels sprouts are in season from November to January. It is a good alternative to vegetables that have to be imported from warmer regions in winter. However, only around 15 percent of the Brussels sprouts in the supermarket come from Germany. The rest comes mainly from the Netherlands, Belgium, Great Britain and France. Regional Brussels sprouts have a low carbon footprint, making them a sustainable food.

Tip: When shopping, pay attention to where the Brussels sprouts come from. At weekly markets or in organic supermarkets you can often find fresh Brussels sprouts on a stick from local farmers and you can shop regionally.

Cook Brussels sprouts properly

Its valuable ingredients make Brussels sprouts so healthy. To preserve them, you should prepare Brussels sprouts as fresh as possible. When buying, make sure that the florets are firm and light green. At room temperature, the florets wilt quickly. They will keep in the fridge for several days if you wrap them in a damp cloth.

Before processing Brussels sprouts, first remove yellow or loose leaves. Then you should clean the Brussels sprouts, remove the stalks and cut them in a cross shape. This way they cook evenly. Then you can prepare the florets:

Blanch Brussels sprouts: Bring water to a boil in a saucepan and add the Brussels sprouts. Leave it in the boiling water for about three minutes. Then drain it and let it cool in ice water for another three minutes. You can freeze blanched Brussels sprouts.
Boil and prepare Brussels sprouts: Place the florets in a saucepan with water and bring to the boil. Then turn down the heat and put a lid on the pot. After five to seven minutes the cabbage will be al dente.
You can process the cooked florets as you wish – let yourself be inspired by our healthy Brussels sprouts recipes, for example.

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Potato and Vegetable Pan: A Simple and Vegan Recipe

With a vegan potato and vegetable stir-fry, there is a delicious dish on the table at any time of the year. Depending on the season, you can add other local vegetables to the potatoes. Here you will find the recipe and inspiration for every season.

This autumnal and wintery potato and vegetable pan is quick to prepare. It does not contain any animal products – instead, legumes provide a portion of vegetable protein. If you don’t have chickpeas on hand, you can also use sweet lupins, kidney beans, kidney beans or lentils.

If possible, make sure to buy the ingredients for the potato and vegetable pan in organic quality. This is particularly important for potatoes, since conventional agriculture relies heavily on toxic chemicals in potato cultivation. By opting for organic ingredients instead, you can support more sustainable agriculture that does not use synthetic chemical pesticides that can harm the environment, animals and people. Seals such as Bioland, Naturland or Demeter offer you orientation when shopping.

Recipe for the potato and vegetable pan

Ingredients:

500 g potatoes
3carrots
250 g Brussels sprouts
3onions
2 clove(s) garlic
2 sprigs of thyme
2 tablespoons frying oil
150g jarred chickpeas
2 tablespoons vegan cream cheese or almond butter
salt and pepper

Directions:

Wash the potatoes and carrots that are as small as possible and rub them thoroughly with a kitchen towel if necessary. Wash the Brussels sprouts as well, removing any dry or brown leaves.
Halve the potatoes, thinly slice the carrots and halve the Brussels sprouts.
Peel the onion and the garlic cloves. Quarter the onions and finely chop the garlic.
Wash the thyme and shake dry. Pluck the leaves from the branch and roughly chop them.
Bring salted water to a boil in a saucepan. Cook the potatoes in it for about ten minutes and then drain them.
Heat the oil in a pan. Sauté the onions and garlic in it until translucent. Then add the remaining vegetables and the pre-cooked potatoes. Fry everything for about five minutes.
Now add the thyme leaves and the drained chickpeas. Sauté everything for another three minutes.
Finally stir in the vegan cream cheese or almond butter and season the potato and vegetable pan with salt and pepper.

This is how you prepare the potato and vegetable pan seasonally and regionally

You can get regional potatoes all year round. Potatoes from local cultivation are available as stock from November to May, and fresh from the field from June to October.

Together with other seasonal vegetables, you can use them to prepare a delicious vegan potato and vegetable pan that is suitable for every season:

Combine the potatoes with asparagus and kohlrabi in spring, for example.
In summer you can use peppers, tomatoes and zucchini for a Mediterranean potato and vegetable pan.
When autumn comes, mushrooms and squash go well with potatoes.
Winter is when root and tuber vegetables like beets, parsnips and parsley root are in season.

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Food

Vegan Chop Suey: Recipe with Lots of Vegetables

Chop suey is also vegan and a delicious classic of Chinese cuisine. We’ll show you how to prepare the dish without any animal products.

The best way to prepare vegan chop suey is in a wok. Alternatively, you can replace this with a large pot. The chop suey sauce gets its spiciness and intense aroma primarily from the thickened soy sauce. Ginger, garlic and the hot paste Sambal Oelek are also used in our recipe.

Since the vegan chop suey consists almost entirely of vegetables, you need the most time for cutting during preparation. So if you don’t have the time, you can prepare the vegetables the day before. The mixing, cooking and seasoning of the ingredients is then relatively quick.

Make sure the vegetables are organic if possible. This is not only better for the environment, but also for you. No harmful chemical-synthetic pesticides are used in organic farming.

For your chop suey you also need vegetable broth. You can prepare these yourself.

Vegan Chop Suey: An easy recipe

Ingredients:

3onions
4 tablespoons sesame oil
2 tbsp tomato paste
2Chicory
2peppers
2carrots
2 clove(s) garlic
200 g green beans
10 ginger
120 mlsoy sauce
400 ml vegetable broth
1 teaspoon Sambal Oelek
3 tablespoons starch
400 gbean sprouts

Directions:

First cut the onions into small pieces. Heat 1 tbsp sesame oil in a wok and fry the onion together with the tomato paste.
Then wash the chicory, cut it into small pieces and fry it in a separate pan with 2 tablespoons of oil.
Now cut the peppers and carrots into small pieces and chop the garlic into fine pieces.
Add the garlic and chicory to the sautéed onions.
Then fry the carrots, peppers and beans in the pan with the remaining sesame oil. Put everything in the wok or large pot.
Mix the cornstarch with some water in a small bowl. Now cut the ginger into small pieces and add it to the chop suey together with the soy sauce, the vegetable stock, the sambal oelek and the cornstarch.
Let the whole thing simmer for a moment and then add the bean sprouts. Chop suey tastes particularly delicious with fried noodles or rice.

This is a particularly good way to make vegan chop suey

If you want to prepare the vegan chop suey with noodles, you can find the typical Asian fried noodles in the supermarket. However, these are often prepared with egg.

You can also vary the ingredients according to the season and regional availability.

For example, you can replace chicory with white cabbage when the cabbage is in season.
Depending on your taste, you can also use other vegetables for your chop suey. For example, broccoli or leeks go very well with it.
In the Utopia seasonal calendar you can check when is the best time for which vegetables: Seasonal calendar for vegetables and fruit: Think Global, Eat Local!
Classic chop suey usually comes with chicken, shrimp, or pork. Just as delicious, much more environmentally friendly and cruelty-free, the chop suey works with tofu, soy strips, kidney beans or mushrooms instead.

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