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These Vegetables Are Healthier When Cooked Than Raw

Vegetables contain many vitamins, minerals and other valuable substances. However, you should cook some types of vegetables to really benefit from the nutrients.

Anyone who pays attention to a healthy and balanced diet should eat as much fruit and vegetables as possible. However, how much the body has of the nutrients depends on the preparation. Some vitamins and minerals only become optimally “bioavailable” when heated, i.e. they can be absorbed by our body. These include, for example, vitamin A and vitamin E

1. Carrots

Carrots contain a lot of beta-carotene, which is good for the heart, circulation and skin, among other things. However, the body has difficulty absorbing the beta-carotene from raw carrots. It will be easier if the roots are cooked. Cooking causes the cell walls of the carrot to swell, allowing the beta-carotene to dissolve better.

In order to get as many nutrients as possible, you should only wash the carrot and not peel it. The bowl contains a particularly large number of valuable substances. In order for the body to be able to process the beta-carotene, it also needs some fat, for example a drop of olive oil.

2. Pumpkin

The same applies to pumpkins as to carrots. The plants also contain a lot of beta-carotene, which is converted into vitamin A in the body

3. Tomatoes

From a botanical point of view, the tomato is a fruit vegetable – in our kitchen it is mainly used in salads or sauces. Tomatoes are high in lycopene, a carotenoid responsible for the red color. The substance has an anti-inflammatory effect and also has a beneficial effect on the cardiovascular system. Thanks to its antioxidant effect, it protects the cells from free radicals.

However, tomatoes have comparatively thick cell walls, making it difficult for the body to get to the lycopene. Cooking breaks down the cellular structures and makes the substance easier to absorb. Although this also reduces vitamin C, lycopene is much more effective than vitamin C, especially as a free radical scavenger.

4. Spinach

Most people eat spinach cooked anyway, but the plant is also often used raw in salads and smoothies. However, spinach contains oxalic acid, which can be harmful in large amounts. Oxalic acid also prevents calcium absorption. The heat from cooking breaks down oxalic acid.

Cook gently

In principle, the following applies to vegetables: it is better to cook them gently so that as many of the sensitive nutrients as possible are preserved. Also, don’t throw away the liquid that’s left over after cooking. It contains some of the vitamins and minerals and can be used well for soups or sauces.

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Preserve Diversity: You Should Know These 7 Old Types of Vegetables

How many types of tomatoes are there in your supermarket? And how many purple carrots? The variety of our vegetables had to give way to industrialized agriculture a long time ago. Only what yields as much yield as possible is bred. Old vegetable varieties, on the other hand, are being forgotten. Or do you know Bamberger Hörnchen, Mairübe or Purple Dragon?

With the original diversity of fruit and vegetable varieties, varieties that are particularly well adapted to certain locations, that are pest-resistant, robust and of course particularly tasty are simply lost – irretrievably. At least if no one “saves” the seeds of the old vegetable varieties.

The yellow beets

Beetroot has made a successful comeback in recent years – and is even revered as a superfood. But who knows their relative, the yellow beet? As the name suggests, the bulbs are bright yellow, have a pleasantly fruity flavor and are slightly milder and sweeter than most beets. By the way, there are also white and white-beetroot. The colorful tubers are prepared just like the well-known beetroot, all of which are available regionally from September to April. Recommendation: prepare yellow and beetroot separately, otherwise the red color of the yellow root will steal the show…

Old potato variety: the Bamberger Hörnchen

It is quite possible that you have previously known exactly two types of potatoes: firm and mealy. There are a multitude of different varieties – from thick to thin, small to large, round to curved, in yellow, red, black and blue, with such beautiful names as Ackersegen, Rosa Tannenspitzen or Black Ungarin.

The Bamberger Hörnchen (also Bamberger Hörnle, Barmberger Hörnla) is an almost forgotten local variety and as such a “passenger” in the Ark of Taste. The tubers are thin, about a finger long and slightly curved. They have light yellow flesh, a firm consistency and a fine, slightly nutty taste. Because cultivation under conventional conditions is uneconomical, the “Bamberger Hörnchen” is only occasionally cultivated – but the tubers can be found at some weekly markets. If you discover them, you should definitely taste them and thus contribute to their preservation

Old vegetable variety: the May turnip

May turnips (also: navette) are – the name gives it away – mainly available in May and well into June. But: You can also buy the white turnips in autumn. For a long time, turnips were supplanted by potatoes, and it’s only been a few years since they’ve been found more frequently at weekly markets and in greengrocers’ shops. The taste of the beets is reminiscent of radishes or radishes, but they are milder. You can eat everything from the leaves to the tuber – for example raw in a salad, boiled in salt water until soft or fried and glazed.

The purple carrot: Purple Dragon

Surprise: Not all carrots are just orange. There are several old and rare varieties in white, yellow and purple – such as this one with the beautiful name Purple Dragon: purple on the outside, bright orange on the inside. “It has a fine, sweet-aromatic taste and is fast-growing, so very late sowings are still possible,” writes the Arche Noah association. You can find the purple carrots at weekly markets or at greengrocers.

Also an old vegetable: the parsnip

Although the parsnip has recently resurfaced from near oblivion, it is still a long way from being represented in all supermarkets. Parsnips were an important food for a long time – only with the discovery of potatoes did they go out of fashion. However, the root vegetables can be found at many weekly markets and in organic shops. The root is a typical winter vegetable and is available regionally from October to March. It tastes a bit like carrot, but milder, sweeter, and a little bit nutty. Parsnips can be prepared like carrots and potatoes: boiled, baked in a casserole or as “fries” in the oven (very tasty!), fried, made into a puree or soup.

Rare tomato varieties: Black Cherry, Goldita and Little Red Riding Hood

It is estimated that there are several thousand different tomato varieties. Not all of them are red and round: Tomatoes range from small as berries to as big as grapefruit – in red, yellow, orange, green, purple, black, patterned and striped, round, oval, smooth and ribbed… At weekly markets , in vegetable and organic shops you can increasingly find different tomato varieties, including old ones.

Rare Vegetable: Wild Rocket

… doesn’t sound quite as elegant as arugula, but it’s basically the same thing. The only difference is that wild rocket has a much more intense taste and is a little tart than salad rocket (that’s what we usually buy as rocket). Wild rocket tastes delicious in a salad, but also in mixed vegetables, with pasta or on pizza. You can easily grow wild rocket yourself – even in the window box. It is perennial and with a bit of luck you can even harvest twice a season.

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health

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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Vegetables With Lots of Protein: All Vegans Should Know These

As a source of protein, vegetables with a lot of protein should not be missing in any vegan diet, along with tofu, cereals and nuts. We show you the varieties that can easily cover your daily needs.

To cover their protein requirements, most vegans use nuts or grains such as oats or amaranth and seeds such as flaxseed or pumpkin seeds. Various legumes are also very popular. But there are also other vegetables with a lot of protein.

If you do a lot of sport, it is important to consume enough protein. This is the only way your muscles can regenerate well after extensive training. We show you a summary of the best vegetable protein sources and what else is healthy in them.

Beans and Peas: The ultimate high-protein veggies

The following legumes are vegetables with a lot of protein (unless otherwise stated, the information applies to fresh beans):

Soybeans: 36 g
Pinto beans: 21 g
Chickpeas (dried): 19 g
Edamame (unripe soybean): 12 g
Broad beans: 11 g
Peas (frozen): 6.6 g
Mung bean sprouts: 4-5 g
Snow peas 4 g

Cabbages and green vegetables with lots of protein

Green vegetables with lots of protein:

Kale: 4.5 g
Cress: 4.2 g
Brussels sprouts: 4 g
Broccoli: 3.6g
Artichoke: 3.3 g
Spinach: 2.9 g
Savoy cabbage: 2.8 g

Mushrooms

Oyster mushrooms: 3.5 g
Mushrooms: 3.1 g
Shiitake mushroom: 2.2 g

More veggies with lots of protein

For a balanced diet with lots of plant proteins, it is also worth including the following vegetables with lots of protein in your diet:

Fresh corn: 3.4 g
Sweetcorn (canned): 3.2 g
Parsley root: 2.9 g
Potatoes: 2 g

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Cooking Tips

Vitamins Obtained When Preparing Vegetables

Get tips on vitamins when cooking vegetables. Fresh vegetables should be a daily part of our diet. Because it contains many important vitamins and minerals. There are various tricks and methods to ensure that these are retained. We have collected them for you.

Because many vitamins are heat sensitive and water-soluble, they can disappear during cooking or frying. Therefore, you should only cook vegetables for a short time. Or better yet, steam it. This is how many vitamins are preserved. You can find more tips on getting the important vitamins in the following article.

Why are vitamins so important?

Vitamins are complex organic molecules. Except for a few, the human body cannot produce vitamins itself, but it needs them. Because vitamins fulfill vital functions. Accordingly, they are important for a functioning metabolism, the protection of skin and mucous membranes, and a functioning immune system. In addition, they are important for bone health, and mental health and help against spring fatigue.

Get tips on vitamins

Since they are so important to our bodies, we should be careful to preserve them when cooking, freezing, or other processing. But when cooking, it can quickly happen that the vitamin-rich vegetables overcook, so that the valuable ingredients are lost. The following tips will help you to prevent this. In our further article, you will also find out which vitamins are in which foods.

1) Raw vegetables are rich in vitamins

Instead of cooking vegetables as a side dish, you can make a salad to go with the meal using fresh ingredients. In this way, the valuable ingredients are not lost. But as already mentioned, some vegetables are better digestible when cooked. And since many vitamins can only be properly absorbed by the body in combination with fat, the salad dressing should definitely contain oil. Find out which vitamins are important for women.

2) Vitamins preserved when cooking

You should only cook vegetables for a short time with a little water (al dente) and not keep them warm for long, otherwise, the valuable ingredients will be lost quickly. Since many vitamins are water-soluble, you should prepare vegetables in the steamer. Because the steam cooks it gently and the vitamins do not disappear in the cooking water. If you don’t want to buy a steamer, you can buy special steamer inserts for the saucepan online.

3) Freeze vitamin-rich vegetables properly

Freezing vegetables allows vitamins to be preserved. So you can freeze it yourself or use frozen vegetables and feed yourself rich in vitamins. It is important to freeze the vegetables as soon as possible. To freeze the food properly, you should cut it up into small pieces, blanch it briefly and then shock it in ice water. Then it goes into the freezer. Also, note our instructions for freezing meat.

4) Observe correct storage

Proper storage is crucial to prevent vitamin loss in fruit and vegetables. But the faster you eat the fruit and vegetables, the more vitamins you take in. Proper storage is not easy, as different varieties require different storage locations. For some, it should be cool and dark. While others cannot tolerate the cold and lose valuable ingredients as a result. Therefore, find out beforehand how best to store your vegetables.

5) Dry vegetables and protect vitamins

Dried fruits and vegetables have a longer shelf life. In addition, it can be very nutritious, as important minerals and trace elements are preserved during drying. However, vitamins can also be lost, which is why vitamin-preserving freeze-drying can be advisable. Also, note our other tips on drying food.

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Cook Black Salsify: Tips for Healthy Winter Vegetables

There are a few things to keep in mind when preparing salsify. Read our step-by-step instructions to find out how to properly prepare the winter vegetables.

Used in the Middle Ages as a remedy for snake bites, black salsify is now a popular winter vegetable. Due to its similarity to asparagus, it is colloquially called winter asparagus.

For example, you can serve salsify as a side dish, baked or as a soup. But no matter how you end up preparing them – in most cases you have to cook them first. There are a few things to keep in mind. Below you will find out how best to proceed.

By the way: Black salsify is in season from October to April, making it the perfect winter vegetable.

Cook salsify: tips

Preparing salsify takes a bit of work. But you shouldn’t let that put you off, because they provide a lot of fiber and important vitamins that strengthen your immune system.

Preparation: Peel the salsify

Wash the salsify under running water and thoroughly remove dirt and dirt.
Peel the stalks until the brown skin is completely removed. Important: Black salsify contains a sticky, staining liquid. Therefore, wear old clothes or an apron and peel them in a bowl of water.
Attention: As soon as the black salsify is peeled, it will turn brown relatively quickly. Therefore, after peeling them, leave them in clean water and add a little lemon juice or a dash of vinegar.
Boil salsify

Cut the peeled stalks into bite-sized pieces.
Fill a saucepan with water and lightly salt it.
Add the salsify pieces and let them cook for about 15 to 20 minutes. When they are soft, you can take them out of the pot and serve or process them.

Tip: Black salsify will keep in the fridge for about two weeks. It is best to wrap them in a damp kitchen towel. If you have a basement, you can also store them just like carrots. Place the salsify in a box or bucket and cover them generously with sand. They will keep like this for several weeks.

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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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Cooking Tips

Fermentation of Vegetables

Fermentation – a new culinary buzzword or tried and tested kitchen knowledge?

What is it exactly, how does it work and what do I do with fermented vegetables?

A traditional kitchen knowledge that has almost been forgotten, fermentation, is more topical today than ever and is finding its way back into domestic and international professional and hobby kitchens. More and more often we are thinking about old cooking craftsmanship, which we only know from the households of our ancestors. It is boiled down again, pickled and fermented like in the old days to preserve the vegetables from the garden or from the farmer’s market for the “barren months”.

Fermentation of vegetables existed long before canning

The invention of the tin can and the deep freeze made the tried and tested techniques of preservation fall into oblivion. As a result, few people today associate the term “fermentation” with anything that doesn’t sound alchemical and alien. Let alone put fermenting into practice. There are only a few points to consider with fermentation DIY in order to be successful with your own creations.

Fermentation is a natural preservation method for fruit and vegetables

Once fruits and vegetables are harvested, a process of decay and breakdown begins. This is extremely accelerated by microorganisms that live on the surface of these foods. In this respect, fermentation – the “beautiful sister of rot” – is one of the most proven techniques (alongside salting and drying) to preserve food and counteract this fact.

Fermented all over the world

No special climate is necessary for this. Nothing needs to be cooked. All you need is a container (or a hole in the bottom, usually lined with leaves) and some water and salt or seawater. The technique of fermentation is widespread worldwide and in many cultures, especially in Asia, it is impossible to imagine everyday cooking without it.

Soy sauce is a fermentation product

To give an example: soy sauce is a fermentation product that is becoming increasingly important in European cuisine. In contrast, sauerkraut, olives, and pickled gherkins are well known in Europe. However, these should not be confused with the vegetables that are usually marinated, such as e.g. B. the pickle guy. It is estimated that 1/3 of all food worldwide is fermented.

Instructions for fermenting vegetables

Sanitizing comes before fermentation

The easiest way to disinfect the glasses is to rinse them with hot water and then leave them closed until they are refilled.

Right temperature

Fermentation is usually in the temperature range of 16 °C to 25 °C. The higher the temperature, the faster the fermentation starts.

It depends on the salt concentration

Saving salt is not appropriate here. We need a certain salt concentration so that the lactic acid bacteria can multiply optimally.

Rule of thumb: 50 g of salt per liter of water.

The higher the salt concentration, the slower the fermentation process occurs.

In 21 days of fermented vegetables

As a rule of thumb, brine pickles have a shelf life of 21 days. The salty taste is then almost gone and the sour taste predominates. The longer you leave the vegetables in the brine, the softer they can become. Furthermore, different aroma compositions can result. The shelf life of fermented vegetables is six months to several years.

Influence of light on fermentation

Light is not required for fermentation. The fermentation vessels (jars) are usually kept in a dark place. If they are exposed to sunlight, depending on the intensity of the radiation, this can heat up the contents undesirably and thus have a negative impact on the fermentation process.

A question of ventilation

CO2 formation is greatest in the first five days of fermentation. Therefore, the jars should be opened briefly every day so that the pressure can escape. Never fully open or remove the lid to avoid airborne contamination.

Weights keep fermenting the material in the brine

Weights are used to hold the fermenting material in the brine. Because of the vegetables come into contact with the air, putrefaction pathogens can multiply. Due to the off-flavors formed, the entire fermentation batch often has to be thrown away.

Mold

In the case of severe mold infestation (blackhead mold), the entire fermentation batch must be discarded.

Which water is best for fermenting vegetables?

Since Austrian tap water is not chlorinated, it is ideal for fermentation.

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The Turnip – Forgotten Vegetables (Part 2)

Especially in Central Europe, the nutritious beet was found on the menu for many centuries. However, with the arrival of the potato in Europe, its importance as a staple food was lost. After that, they were used more as animal feed. Only in recent years has this tasty root vegetable made a comeback.

The variety of beets is greater than you think. There are various types of beet, such as May beet, autumn beet, or Teltower beet. The variety of varieties and names alone is evidence of wide distribution. As there are, among other things, the stubble, white turnip, water turnip, field turnip, etc. In Austria, they are also called Wruken, and in Switzerland Räben. By the way, kohlrabi (or turnips) and turnips are separate species.

May turnips and white turnips are particularly popular and are also suitable for eating raw in a salad. They taste best glazed as a side dish, as a puree, stew, or soup, as classic “sour turnips” or in the typical Burgenland strudel. The young leaves of the turnip are called stalks and can be prepared like spinach.

Healthy all around: beet nutrients

In terms of taste, beets are close to radish, but not as spicy. Turnips are usually juicier too. As the name suggests, turnips and autumn turnips are available from early summer to the cold season. This is a good thing because in and after the winter and for the cold season we need an extra dose of vitamins that are contained in the beet anyway. Rich in vitamin C, folic acid, magnesium, and iron, the autumn turnip is an ideal source of vitamins. You can also recognize the mustard oils it contains by the slightly sharp taste of the beets. Because of this, they have an antibacterial effect. With over 90% water content, the autumn turnip is the most water-rich root vegetable and has only 24 kcal/100 g.

This is how your turnip will hold up

Turnips are usually available fresh at farmers’ markets from April to October. Since they can also be stored very well, you can actually get them all year round. If you have an earth cellar at home, it’s worth buying a few more turnips. But even in the vegetable compartment of your refrigerator, the hearty turnips will keep for a few days.

Various ways of preparing the beet

Like other root vegetables, turnips can cause mild flatulence. Therefore, for the good of all, they should be seasoned with caraway, coriander and bay leaves when cooking. If you add cider vinegar or lemon juice and sugar, the characteristically earthy taste will be softened. An interesting variation is the savory sheet cake with turnips!

Special Interest: Turnip

The coat of arms of Keutschach am See in the Austrian province of Carinthia shows how important and highly regarded beets used to be. The Salzburg Prince-Archbishop Leonhard von Keutschach also had beets in his coat of arms and had the so-called “Rübentaler” minted in the 16th century.

In Tyrol there is the “Wildschönauer Krautingerrübe”, which was practically ennobled by Empress Maria Theresia: Only in the Wildschönau and nowhere else was it allowed to distil a schnapps from the stubble turnip. It can still be drunk with bacon snacks today. Incidentally, at the beginning of October, there is Wildschönau Krautinger Week for all beet enthusiasts.

After bringing in the last “Räben”, the Swiss carve lanterns from the autumn turnips, which are carried through the streets in a procession as “Räbenlichter”.

Autumn turnips have been cultivated more intensively in Burgenland for several years. Some farmers have specialized in their cultivation and offer the beets from the farm.

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The Parsnip – Forgotten Vegetables (Part 1)

The comeback of the “forgotten root”

As early as the 18th century, everyone was talking about the parsnip. However, it has been forgotten by the advance of the potato. Wrongly so, because the “forgotten root” also has a lot to offer for the modern kitchen!

First of all, the taste of the parsnip is slightly sweet, nutty, and pleasantly spicy. has seasoned
the “old-fashioned vegetables” from October to mid-March. It is therefore one of the autumn and winter vegetables.

Health benefits of parsnips

  • Good for the heart: people with high blood pressure, in particular, are welcome to eat these vegetables. Because the mineral potassium relieves the heart.
  • Gentle on the stomach: Parsnips are easy to digest. The essential oils contained soothe the stomach.
    Babies love them too: Whether boiled or steamed – parsnips are popular with small children because of their sweet taste. You can combine them with carrots or peas, for example.
  • Pectin-Rich: Some of the fiber in “old-fashioned” vegetables is made up of pectin. It promotes digestion in a gentle but effective way. Pectin also ensures a longer-lasting feeling of satiety.

  • Make nerves strong: With 26 mg of magnesium per 100 grams, parsnips are a good choice for a well-functioning nervous system.
  • Antibacterial effect: With its essential oils, the root vegetable offers protection against bacteria.
  • Help with losing weight: If you want to lose weight, you can reach for parsnips with a clear conscience. Because they are low in calories and also score points with draining potassium.
    A large selection of parsnip recipes can be found here.
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