Breaking
FoodNerdy Recipes Management System
Tag

you

Browsing
Food

Olive Oil Lifehack: You Should Definitely Know This When Buying

The quality of olive oil depends largely on a very specific factor. With our life hack you do everything right when buying olive oil.

Olive oil is not just olive oil. The quality of the popular edible oil depends on various criteria. In another article, we have summarized ten tips for you on how to recognize good olive oil.

In general, we recommend looking for organic quality when buying olive oil. You can be sure that the oil is not contaminated with chemical-synthetic pesticides. In addition, by consuming organic products, you support ecologically sustainable agriculture that treats the earth’s natural resources with care. The organic seals from Demeter, Bioland, and Naturland are particularly recommended, as they stipulate stricter criteria than the EU organic seal.

Additionally, you can recognize the quality of olive oil with the following simple method.

Olive Oil Lifehack: How to recognize good quality

This life hack is very simple: you can already tell from the packaging when you go shopping whether an olive oil is of high or inferior quality.

Simply note the following information:

Olive oil in a clear glass or plastic bottle is a no go. This has to do with the fact that vegetable oils are very sensitive to light, heat and air. These environmental influences very quickly trigger an oxidation process in the olive oil. The result: Rancid olive oil with drastically reduced levels of healthy nutrients such as antioxidants and polyphenols.
The quality of olive oil suffers even more in plastic bottles – whether they are dark or transparent. This is because the chemicals in the plastic, such as plasticizers, migrate into the oil over time. This not only changes its taste, but is also potentially harmful to health, according to the Federal Institute for Risk Assessment.
Olive oil in metal packaging should also be consumed with caution. According to consumer advice centers, metals can become detached here over time, migrate into the oil and impair its quality. In addition, metal packaging is often coated with the plastic bisphenol A, which can also be released into the oil and is even potentially harmful.

Olive Oil Lifehack: Conclusion

You should definitely avoid packaging made of plastic, metal or clear glass when buying olive oil.

According to a study, dark bottles made of green or amber glass are the most suitable containers for olive oil. If you then at least pay attention to the organic seal and the addition “extra virgin”, you can be pretty sure that the olive oil in your shopping basket is of good quality.

Keep Reading
By
Food

Eating Fish: You Should Definitely Pay Attention to This

Eating fish regularly is a matter of course for many people. But there are a few things that you should urgently pay attention to: from avoiding overfished species to pollution and aqualtur – we’ll explain what you need to know.

Eating fish is considered healthy and many find fish fingers, fish fillets or smoked fish delicious. However, when we look for information on the origin of fish on the Internet, the pleasure is quickly over: many species are overfished, there are repeated reports of pollutants in fish, aquaculture is not a good alternative and the seals can hardly be relied on. Should we therefore give up fish altogether? In fact, there are many good reasons to eliminate fish and other seafood from our diet.

If you still want to continue eating fish, you should at least keep a few things in mind. In the following you will get an overview.

Eating sustainable fish – without overfishing

According to the Food and Agriculture Organization (FAO), almost 35 percent of the world’s fish stocks are now overfished. Around 60 percent are already being used to the maximum, so more is not possible without also being overfished. The fish guide from the WWF and the new fish guide from the consumer advice centers will tell you which species can still be fished sustainably in which fishing areas. Unfortunately, Greenpeace’s fish guide, which has long been considered particularly strict, has not been reissued in recent years.

In the last published version in 2016, only carp was recommended without reservation. The WWF and consumer advice centers take a similar view today: Here, too, carp from European aquaculture has a green rating.

According to the WWF, you can eat some other types of fish if they were fished in certain fishing areas (FAO) and/or with certain fishing methods. For example:

Arctic sea shrimp from the Northeast Pacific off Canada (FAO 67), caught with traps
Tropical shrimp from Southeast Asia or Europe from aquaculture
Halibut from Europe from aquaculture
Herring from the Northwest Atlantic off the USA (FAO 21), caught with purse seines, and from the Northeast Atlantic (FAO 27), with numerous exceptions
Pacific salmon from the Northeast Pacific off Alaska and Canada (FAO 67)
Brown trout from Austria from aquaculture
Mussels from Europe from aquaculture or linen culture
Nile perch or Victoria perch from Lake Victoria in Tanzania (wild caught)
Rainbow trout from Denmark from aquaculture
Char from Europe from aquaculture
Anchovy from the NE Atlantic in Bay of Biscay (FAO 27) from pelagic otter trawls or purse seines
Hake from the Northeast Pacific off Canada and the USA (FAO 67), caught with pelagic otter trawls
Coley (saithe) from the NE Atlantic off Iceland (FAO 27) caught with gillnet gillnets or bottom longlines
Western Pacific tuna (FAO 61, 71) caught with hand lines or fishing lines
Tuna (Yellowfin) from the Eastern and Southwest Pacific (FAO 77, 81) caught with hand lines or line lines
Tuna (albacore) from the Pacific (FAO 61, 67, 81, 87), and from the Northwest and Northeast Atlantic (FAO 21, 27) caught with hand lines, fishing lines or trolling
Catfish (African and European) from aquaculture (closed recirculation systems, pond systems) in Europe

The WWF and consumer organizations agree that you should never eat the following wild fish:

european eel
all shark and ray species
orange roughy, alfonsino
Bluefin tuna
In contrast to the WWF, the consumer advice centers also generally advise against mussels, North Pacific, southern and Atlantic bluefin tuna, Markele, sturgeon, Atlantic salmon, redfish and squid.

Wild Fish Seals give you additional hints as to which fish you can eat. The most well-known is certainly MSC, but some organic associations such as Naturland now also have seals for wild fish. At the end of the article we will introduce you to the most important seals.

Wild-caught fish: The method of catching is crucial

So when you want to eat wild fish, it’s not just about where it was caught. The “how” is also crucial. Greenpeace has a list of the different trapping methods and their advantages and disadvantages. Here are some examples:

Trawl nets: These sometimes huge bag-shaped nets are one of the most popular fishing methods in deep-sea fishing. There are trawls that are pulled over the bottom and those that can fish the sea between the water surface and the bottom. The problem with trawl nets is that there is sometimes a lot of bycatch. In addition, bottom trawls rip up the bottom, destroying coral reefs that are extremely important as ecosystems, among other things.
Gillnets: These fine-mesh nets are so called because fish get caught in them with their gills. One type of gillnet is a gillnet that is placed vertically in a fixed location. Unlike trawl nets, gillnets have less bycatch and leave less damage to the surrounding ecosystem. On the other hand, the fish often hang in the mesh for days before the nets are hauled in. Unlike gillnets, driftnets float around. They are now banned as they often cause large amounts of bycatch, but driftnets are still used in illegal fishing.
Purse seines: The ring-shaped nets are placed around a school of fish to enclose it. This method is often used to catch tuna. The problem is that tuna and dolphins often travel together. Fishermen therefore like to locate and circle dolphins. In the meantime, however, there are firm rules that dolphins that are caught must be released immediately.
Fishing: There are different types of fishing. They usually consist of a short line with a hook that has a bait on it. Fishing is considered to be particularly gentle because bycatch can be recognized immediately and released again and because ecosystems are hardly damaged.
Traps: Fish traps are nets with openings just large enough to allow the desired species of fish to enter but not exit. This can avoid a lot of bycatch.

Aquaculture fish: the better alternative?

Anyone who thinks that you can hardly eat wild fish without major concerns, but you can eat fish from aquaculture, is unfortunately wrong. Neither endangered stocks nor by-catch are an immediate problem for farmed fish from aquaculture. Nevertheless, aquaculture is unfortunately not the ultimate solution, as this form of farming brings with it its own problems:

A big problem is that the fish are often fed fishmeal made from wild fish. Despite aquaculture, the fish stocks are massively affected.
Since many fish are kept in a confined space in aquaculture, the floor beneath them is covered with a particularly large amount of fish excrement. In addition, the fish are often treated with antibiotics. The use of chemicals puts additional strain on the surrounding ecosystems. This is especially true for farms whose water is in direct exchange with seawater.
There are fish farms in tropical and subtropical waters, for which mangrove forests have to give way. These forests are the habitats of many species and also spawning grounds for many wild fish.
When fish escape from aquaculture, they can transmit rampant diseases to wild fish there. In addition, farmed fish are often kept in places where they are not native. When they mix with native stocks, they can upset the delicate balance of ecosystems.
For these reasons, you should not eat fish from aquaculture without hesitation. As in the case of wild fish, seals such as the ASC and Naturland seals can also offer you orientation. You can get more information at the end of the article.

Eating fish – is it really healthy?

Eating fish is generally considered very healthy. They contain, among other things, some vitamins, minerals, many proteins and omega-3 fatty acids. However, fish not only absorb harmless substances from the water: there are repeated reports that fish are contaminated with various pollutants. Here is the most important information:

Most wild fish are caught so young that they are hardly contaminated with pollutants. An exception are older predatory fish, such as tuna and sharks (which you shouldn’t eat anyway). From a certain age, however, these must be regularly checked for pollutants such as mercury, lead or cadmium. Nevertheless, you should eat such fish only rarely, if at all, and avoid them completely during pregnancy and breastfeeding.
A special case are herring and salmon from the northern Baltic Sea: some of them are heavily contaminated with the toxin dioxin.
There are also reports of pollution in farmed fish. Ethoxyquin, which is probably carcinogenic, is particularly problematic. It is banned almost everywhere in the food industry, but may still be added to fishmeal as an additive until 2020. In 2018, both Stiftung Warentest and Öko-Test found increased ethoxyquin concentrations in tests on farmed salmon, but no longer in 2021.
In recent years, reports of microplastics in the sea have repeatedly attracted attention. A study of fish from the North Sea and Baltic Sea has shown that more than five percent of the fish have microplastics in their digestive tract. In North Sea shrimp, even 63 percent were affected. It is not yet clear whether the microplastics are harmful to humans, even in these concentrations. One problem is certainly that plastic often contains harmful plasticizers and that many plastics can bind and accumulate some toxic substances very well.

Eat better fish: Seals offer orientation

MSC: The oldest seal for fish from sustainable wild catches is the MSC seal, which was founded in the late 1990s. MSC stands for Marine Stewardship Council. The seal was initiated by Unilever and WWF, but acts independently according to official information. Around 3,000 products in Germany now bear the MSC seal. The key points of the seal are that no stocks may be overfished and that gentle fishing methods such as fishing or traps must be used. Unfortunately, however, MSC does not make any specifications for animal welfare and inadequate for working conditions. In addition, a test by Stiftung Warentest has shown that stocks can sometimes be overfished and MSC cannot always trace the path of its certified products.
Naturland (wild catch): The Naturland seal for wild fish sets stricter rules. There are also regulations on fair working conditions. So far there are some fishing areas with certified fish in Germany, off the Azores and in Tanzania.
ASC: The counterpart to the MSC seal for farmed fish is the seal of the Aquaculture Stewardship Council, from which around 1000 products are now available in Germany. ASC-certified farms must be located in suitable locations, the water quality must be checked regularly and the use of antibiotics should be limited. However, fishmeal and genetically modified soy are permitted as food.
Naturland (aquaculture): Naturland is once again imposing stricter rules: the fish need enough space, the surrounding ecosystems must be protected, fishmeal may only be used from the remains of edible fish, genetic engineering is not permitted.
Bottom line: fish with the ASC and MSC seals is better than fish that is not certified at all. But it is even better if you want to eat fish, if possible rely on organic associations such as Naturland – even if unfortunately not many types of fish have been certified by them so far. Otherwise, the purchasing guides from Greenpeace and consumer advice centers offer good orientation.

Ultimately, the most important thing is that you treat fish for what it is: a luxury that should only end up on the table occasionally, if at all.

Keep Reading
By
Food

Emergency Supplies: You Can Get by with These Foods for 10 Days

Quarantine, power outage or worries about the political situation: Many are considering stocking up on emergency food in case of an emergency. The Ministry of Agriculture has created a corresponding shopping list with recommended foods – we have looked at them.

An emergency supply can feed you for a few days if new groceries can’t be delivered or you can’t leave the house.

However, panic and excessive hamster purchases are not appropriate. Since the first lockdown, we have known that the food supply is working well. According to the Federal Ministry of Food and Agriculture (BMEL), however, it is still advisable to stock up on emergencies, regardless of the threat posed by the corona virus.

Apocalyptic scenarios are not understood as emergencies. A widespread power failure lasting several days can mean that supermarkets can no longer be supplied and the water supply is impaired.

But other unforeseen events such as natural disasters or epidemics can also mean that we suddenly no longer have access to fresh food. For these cases, the Federal Ministry has published a supply table with food that could feed a person for around ten days.

Emergency supplies: shopping list for cereals and potatoes

The list only includes products that do not need to be cooled, as it should also be valid in the event of a power failure. Therefore, frozen foods are not recommended. The ministry assumes a daily calorie intake of 2200 kilocalories per person. In addition to the “normal” table, which contains fish and meat, there is also a vegetarian shopping list. A vegan version does not yet exist.

In the cereals and potatoes category, the Ministry recommends the following foods for an emergency supply per person:

710g wholemeal bread
180g rusks
710g crispbread
280g pasta (raw)
180g rice (raw)
540g oats or other cereal flakes
710g potatoes (raw, without skin)

Emergency supplies: fruit and vegetables

With regard to fruit and vegetables, the ministry recommends using canned goods for the most part. Because they have a long sell-by date. Your shopping list should include:

570g green beans
640g peas/carrots
500g red cabbage
500g sauerkraut
290g of asparagus
290g corn
290g mushrooms
290g pickled cucumbers
290g beetroot
400g cherries
180g pears
180g apricots
250g tangerines
250g pineapple

The quantities always refer to the drained weight. Of course, canned food and well-travelled tropical fruits like pineapples are not exactly sustainable. The BMEL is primarily concerned with the list of shelf life and sufficient calorie intake. In order to improve the ecological balance of these foods, you could boil, pickle or ferment the fruit and vegetables yourself and use them to create a crisis supply.

Some dried fruit, nuts and fresh products are also on the BMEL’s emergency stock list. These are:

360g fresh onions
140g raisins
250g prunes
100g hazelnuts
710g fresh fruit (e.g. apples, bananas, pears, oranges)

Milk, eggs, substitutes, and fats on the shopping list

In the standard table, the Ministry recommends, among other things, canned tuna, sardines in oil, herring, corned beef, bockwurst or veal liver sausage. We think: Even in a temporary crisis situation, such food does not have to be. Tuna is heavily overfished, and canned sausage and meat products usually come from industrial factory farming.

The calories that the products are supposed to provide can also be consumed in other ways – without having to accept animal suffering. These products have been replaced by vegetarian alternatives in the vegetarian emergency stock list. The following foods can be found in this category:

200g tofu
150g vegetarian patties
230g vegetarian sausages
250g vegetarian spread
200g vegetarian salami
265g eggs (weight without shell)
Regarding dairy products, fats and oils, these products are on the list:

2l UHT milk (3.5 percent fat)
500g hard cheese
180g fat spread or butter
180g margarine
150ml cooking oil
To further reduce animal products, you can replace the UHT milk with oat milk or another plant-based drink. Make sure that it is a plant-based milk that does not need to be refrigerated, lasts as long as possible and has around 50 to 60 kilocalories per 100 milliliters.

Beverages and other items in emergency stock

For a 10-day emergency supply you need 20 liters of mineral water. This includes both the recommended drinking quantity of 1.5 liters per day and water for cooking pasta, rice and the like at 500 milliliters per day. For people over the age of 65, it is advisable to have even more water available, as they should drink around two liters of water a day.

In addition to mineral water, the following products are on the list in this category:

140ml lemon juice
180g coffee powder or instant coffee
90 grams of black tea
In addition, there is a table with other foods that are listed without a specific quantity. This includes:

sugar
sweetener
honey
jam
chocolate
iodized salt
ready meals
Dried potato products (e.g. mashed potatoes powder)
flour
cocoa powder
hard cookies
Pretzel Sticks

Create your individual emergency supply

The Ministry points out that this shopping list is only an example and must be adapted to individual needs such as allergies, intolerances and diets. Some foods are definitely not necessary for most people, such as artificial sweeteners or canned asparagus.

If you want to create a completely vegan emergency supply, you can rely more on legumes, which are not yet included in the ministry’s list. Lentils, chickpeas, beans and the like also provide you with important nutrients that keep you full for a long time. You can use both dried and canned products.

You can get dry groceries in bulk shops and thus avoid packaging waste. You can also reduce packaging in large containers and often save money at the same time.

Keep Reading
By
Food

Eggs and Their Shelf Life: You Should Know That

The shelf life of eggs depends on various factors. Here’s how long to store eggs and how to preserve them.

Raw Eggs: This is their shelf life

Eggs can be kept unrefrigerated for about 20 days from the laying date. Their shell protects them from germs. If you want to store them longer, you have to keep them in the fridge.

If you want to know how long the eggs you have bought will keep, you can always use the best before date printed on the egg code on the egg carton. According to the Federal Center for Nutrition, the best before date is 28 days after the laying date. The egg cartons usually also state when you should start refrigerating the eggs.

If the best-before date has passed, you don’t have to throw the eggs away right away. Instead, you can easily find out if the eggs are still good with the egg test. To be on the safe side, the AFCN recommends always cooking the eggs at at least 70 degrees if the best-before date has already passed. This kills any salmonella and other pathogens.

In order for eggs to last as long as possible, you should always store them in a clean and dry environment. If you find eggs with damaged shells in your egg carton, you should use them the same day and cook them well. You should also cook eggs that have feces or feathers on them as quickly as possible and store them separately from the other eggs.

Food that contains raw eggs should always be kept in the refrigerator and consumed within a day.
You can store raw egg yolks and egg whites in the refrigerator in a clean, sealed container for 2-3 days.
By the way: Where your eggs come from usually has no influence on their shelf life. In any case, you should pay attention to this. It is best to buy organic eggs that, in addition to the EU organic seal, also carry the seal of an organic association such as Naturland. This is how you support species-appropriate animal husbandry. In the meantime, you can also find eggs in many shops from farms where the male chicks are not shredded, but also reared.

Extend the shelf life of eggs: This is how you can preserve eggs

There are several ways you can extend the shelf life of your eggs past the best before date:

Freezing: You can freeze the yolk and egg white separately in airtight containers. According to AFCN, egg yolk keeps in the freezer at minus 18 degrees for six to ten months, egg white even for up to 12 months.
Hard-boiling: Hard-boiled eggs will keep in the refrigerator for several weeks. In order to keep them as long as possible, you should not put off the eggs after cooking. Rinsing the eggs in cold water while they are still hot can cause fine cracks to form in the shell, allowing bacteria and germs to get into the eggs. That’s why the consumer advice center recommends refrigerating quenched eggs and using them within two weeks. If you haven’t quenched the eggs, they will keep for at least four weeks in the refrigerator. By the way: coloring for Easter does not affect the shelf life of eggs.
Pickling: For centuries, people have been preserving eggs by pickling hard-boiled eggs with their shells in brine. Since brine is also known as brine, eggs preserved in this way are called brine eggs. Brine eggs can be kept for about two weeks, but become saltier over time.

Keep Reading
By
Uncategorized

Juice Fasting Made Easy – These 8 Things You Should Know

What is juice fasting?

Juice fasting is a particularly gentle type of fasting in which the body is fed 5 to 7 large glasses of juice and at least 2 to 3 liters of still water and, if necessary, some tea every day.

In contrast to therapeutic fasting, where you have to do without any food, the body continues to be supplied with valuable vitamins, minerals and enzymes during the juice cleanse. Another plus point: With the right choice of juice, Lent can be enjoyed to the full.

How does juice fasting work?

The juice fast consists of a predetermined program. This extends over several days, for example as a 7-day program.

Regardless of the duration, a juice fasting regimen always follows the same pattern: It begins with a day of relief and preparation, followed by the actual fasting days and then the build-up days or the breaking of the fast. This sequence enables the body to optimally detoxify and get used to the dietary changes.

The best juices when fasting

Vegetable juices are mainly suitable for juice fasting, as they contain significantly less fructose than fruit juices, for example, and therefore do not cause the blood sugar level to rise too much. A fruit juice is also allowed every now and then.

In addition, the vegetable juices can be refined with fresh herbs, ginger, turmeric or some fruit. Coffee and alcohol are taboo during the fasting cure.

Which juices are best for juice fasting?

When choosing the juices, one thing is particularly important: your personal taste.

It is advisable to pay attention to a balanced mixture. Almost all fruit and vegetable juices are allowed, from celery, carrot, beetroot, tomato and sauerkraut juice to classic orange or grape juice. Even more unusual juices such as blackberry, raspberry or blueberry juice can contribute to an enjoyable fasting period.

How does juice fasting work?

Juice fasting ensures that the body is literally flushed through: overaged cells are removed and cell renewal is activated. The excretory organs transport the resulting metabolic products out of the body. These include skin and mucous membranes, liver, kidneys, intestines and lungs.

The high-quality juices, mainly from vegetables, provide the body with vitamins, minerals, enzymes and carbohydrates with only a few calories.

What are the risks of juice fasting?

Especially for short periods of time, around 7 to 14 days, juice fasting is harmless for healthy people in most cases. During this period, there are usually no deficiency symptoms or side effects.

During the first few days, you may occasionally experience headaches or tiredness or an increased sensation of cold. Hot tea helps with the latter. Heated vegetable juices prepared as a soup provide additional heat.

Who is juice fasting for?

In principle, every healthy, vital person can fast independently.

However, if you are unsure or have certain pre-existing conditions, you should refrain from juice fasting or at least seek medical advice beforehand. These include: heart disease, eating disorders, diabetes, poor circulation, high blood pressure, nutrient deficiencies and being underweight. Fasting is also generally not suitable for pregnant women, breastfeeding mothers, children and young people.

Order fasting box

A balanced and colorful mixture of different juices is the ideal basis for a juice cleanse: Not only can this cover many nutrients – it also doesn’t get boring in terms of taste!

Keep Reading
By
Food

Self-catering Balcony: These Tips Will Help You

With a self-catering balcony, you can live at least partially self-sufficient and grow your own groceries. In this article, we will show you what you should consider.

With a self-sufficient balcony, you not only use the balcony area for ornamental plants, but also for fruit and vegetables that you have sown yourself. This allows you to become more mindful of your food. After all, you can see for yourself what process a plant has to go through before it finally bears fruit.

In addition, you can consciously do without chemical-synthetic pesticides and synthetic fertilizers and feed yourself in a climate-friendly way with regional food from the self-catering balcony.

Self-catering balcony: make a plan

With a self-sufficient balcony you get a little closer to self-sufficient life. However, you will not become completely independent of the food trade. You will still have to buy many foods such as oatmeal, legumes or nuts. However, you can harvest fruit, vegetables and herbs yourself.

In order to equip your balcony as efficiently as possible, you should draw up a cultivation plan. For example, you can grow plants on several floors (e.g. on a plant shelf or on a plant ladder) on the small balcony area. A so-called vertical garden is ideal for herbs and salads in particular. You can find inspiration for this here: Urban Gardening: Tips for growing vegetables on your balcony.

Then you should consider which types of fruit and vegetables are suitable for your self-catering balcony. This mainly depends on the cardinal direction:

A lot grows on the south-facing balcony. However, you should also ensure there is enough shade, especially on hot days. For example, tomatoes, beans, strawberries, columnar fruit, herbs, zucchini and peppers are suitable for the south-facing balcony.
On a north-facing balcony, you have a little less choice. For example, lettuce, spinach, chard, kohlrabi and radishes grow here. Be careful not to place the plants in the pot directly on the cold ground. You also have to water less here.
With an east or west orientation, you can experiment a bit and place sun-loving plants in particularly sunny locations and other plants in shady corners. If necessary, you can also rotate the plants regularly.

Self-catering balcony in tune with the seasons

Depending on the season, you can harvest and sow different plants and take other precautions on the self-sufficient balcony:

In spring you can sow radishes, lettuce, spinach, chard and parsley from March. From April, peas, potatoes and nasturtiums will be added. Alternatively, you can put local herbs and salads on the balcony as young plants. You can now grow tomatoes indoors. In general, spring is the time for planting and sowing!
Above all, you should use the summer to water plants with organic fertilizer according to their individual needs, to water them appropriately and to check them for pests. In addition, now is the time to regularly pinch tomatoes and harvest ripe fruit. From July you can still sow some types of vegetables, which will then ripen in autumn. These include beets, fennel, radishes, chard and salads.
In early autumn you can still harvest many fruits from the summer time on the self-catering balcony. A few plants can still be sown in September, such as lamb’s lettuce, spinach, chard and parsley.
In winter you can still harvest some chard and a few local salads and herbs. Otherwise, calm will return to the balcony after the first frost. Now you should prepare your plants for the winter, possibly cover them up and water them only slightly. From February you can grow chili and paprika indoors and plant chives.

Preserve vegetables and fruit from the balcony

When the crop is particularly plentiful for a particular crop, preserving the food is important. If you take good precautions in summer, you will still have regional fruit and vegetables ready in winter. You can use different methods for this:

First of all, make sure that you store fruit and vegetables appropriately depending on the variety. Some prefer the cool temperatures in the fridge, while others like room temperature.
You can also freeze the harvest from the self-sufficient balcony. To do this, you should wash them well and sort them beforehand, i.e. sort out any vegetables or fruit that are no longer good.
Alternatively, you can boil fruit and vegetables, put them in sterilized jars, seal them airtight and let them cool down.
Many types of vegetables are suitable for pickling in oil or vinegar. You can also ferment the vegetables in salted water.

Keep Reading
By
Food

Preserve Wild Garlic: You Have These 3 Options

The wild garlic season is short and wants to be savored all the more intensively. If you want to enjoy wild garlic the rest of the year, you can preserve the wild vegetables. We present different methods.

In spring, the leaves of the aromatic wild garlic only sprout from the ground for a few weeks. The wild garlic season usually runs from mid-March to early May. Then the wild garlic begins to bloom. Contrary to widespread belief, the weed is not poisonous, but the leaves become fibrous and lose their taste.

In order to be able to enjoy wild garlic all year round, you can preserve it. This is also recommended if you have harvested too much wild garlic and cannot use it while it is still fresh. There are several methods you can use to preserve wild garlic: you can process it into a more durable food like wild garlic oil, freeze it, or dry it.

Preserve wild garlic: these recipes make it possible

Wild garlic not only tastes fresh as an ingredient in a wild herb salad or wild garlic butter. There are a number of recipes with which you can preserve wild garlic and use it for a longer time.

Wild garlic oil: By soaking wild garlic in oil, you can preserve it for up to a year. You can use the aromatic oil to refine salads or pasta far beyond the wild garlic season.
Wild garlic salt: With this recipe, you can keep wild garlic for at least a year. You can sprinkle the wild garlic salt over a sandwich or give a garlic-like aroma to a vegetable pan.
Wild garlic pesto: With this classic, you can preserve wild garlic for several months. Wild garlic pesto tastes great with pasta, risotto or as a basis for a salad dressing.
Pickled wild garlic buds: Wild garlic buds are also edible. The plants form them shortly before flowering, i.e. from around mid-April. From this you can then produce the so-called wild garlic capers – a regional alternative to the caper plants native to the Mediterranean region. The wild garlic buds will keep in the fridge for up to four weeks.

Preserve wild garlic by drying

You can use dried wild garlic in a variety of ways even after the wild garlic season is over. For example, it adds a slightly spicy flavor to home-made herb salad mixes.

Note that dried wild garlic is significantly less flavorful than fresh wild garlic. Still, drying is a better alternative than possibly throwing away parts of an oversized crop. This allows you to preserve the leftover wild garlic if you can no longer eat it before it wilts.

Preserve wild garlic: This is how you freeze wild garlic

Fresh wild garlic tastes best. But after just two days in the fridge, it wilts. If you freeze wild garlic, you can keep it for about six months longer.

You can freeze wild garlic either in a glass or in practical ice cube molds. You can find the corresponding instructions here: Freezing wild garlic and preserving it: Here’s how!

Tip: You can also make dishes prepared with wild garlic last longer by freezing them. Wild garlic soup, for example, is suitable for freezing in jars. A wild garlic quiche can also be frozen easily.

Keep Reading
By
Food

Planning a Self-sufficient Garden: You Should Consider This

You should plan a self-sufficient garden well so that it works for you. Then it can be an important tool for a more self-determined and sustainable life. Here you can find out more about the most important tips.

More and more people want to live more independently of the economy and the state, focus more on nature and combine sustainability, health and nutrition. You can put this into practice with the help of a self-sufficient garden, for example.

In this article we explain how you can provide yourself with fruit, vegetables, herbs and nuts.

Self-sufficient garden: questions to get started

These relevant questions should accompany you if you are seriously considering becoming a self-sufficient person:

What level of self-sufficiency would you like to have? In other words, what percentage would you like to take care of yourself and what would you have to buy additionally?
In which areas of daily needs would you like to live self-sufficiently? Just fruit and veg? Or, for example, with honey and eggs?
What is your eating style now and how would it need to change if you were self-sufficient? Would it be possible for you to do all of this yourself?
How much garden space do you have available?
How much time can you take to work in your self-sufficient garden?
How much strength, endurance and patience do you have? Are you aware that self-sufficiency also means being outside at any time of the year?
Who would like to help in the self-sufficiency garden? It’s easier when you can share tasks and work.
Which methods do you want to work with? Is classic vegetable cultivation in rows something for you? Do you already know market gardening? Would you like to work with mixed cultures or even with the principles of permaculture?

Basic nutrition and self-sufficiency

If you just want to feed yourself using your self-sufficient garden, you should first find out how much food you need in a day. A food diary can help you with this. Your approximate basal metabolic rate can also serve as a guideline. This indicates how many calories you burn per day at rest.

According to the DGE (German Society for Nutrition), the average calorie requirement for men aged 25 to 51 is 2700 calories on average and for women of the same age 2100.

When creating your menu, you should also make sure that you consume sufficient micronutrients and all macronutrients (i.e. fats, proteins and carbohydrates) in a balanced amount.

How much space do you need for a self-sufficient garden?

How much space you need for a garden that you can completely take care of yourself depends on many factors. The soil conditions and the type of crops cultivated play a role here, for example. The numbers given here give you a first orientation:

Vegetables and herbs: The DGE recommends eating 400 grams of vegetables per day. That would be around 150 kilograms per year. You should plan a little more for the cultivation. Then you are well prepared if there is a loss in earnings. So if you plan on 180 kilograms per year, you need an area of ​​at least 60 to 70 square meters for the vegetables. The potato is probably the most essential staple food for self-sufficient people. It has high nutritional value and is easy to grow relative to grain. One person eats around 60 kilograms of potatoes a year. This corresponds to a bed area of ​​30 square meters.

Fruit: The recommended amount of fruit per day is 250 grams. That is approximately 90 kilograms of fruit per year. Here’s an interesting comparison: A well-tended standard apple tree produces around 100 kilograms of apples a year. However, it takes a few years for an apple tree to reach this stage. Therefore, it is advisable to grow different fruit trees and shrubs. In order to provide yourself with the amount of fruit mentioned above, you should calculate at least an area of ​​​​80 square meters.

Nuts and seeds: You should also plan some space for this indispensable source of protein and fat. Native walnut species are: hazelnut, walnut and chestnut. It also includes beechnuts and acorns. These nuts were formerly brought in as a food source in times of need and are edible under certain circumstances. A mature hazelnut bush, for example, provides you with about 3 kilograms of hazelnuts per year. They are well suited for planting at the edge of the garden. For a hazelnut tree you need about 20 to 50 square meters. You should plan 80 to 100 square meters for a walnut tree.

Note: The required size of your self-sufficient garden ultimately depends on the extent to which you want to be self-sufficient and whether and to what extent you buy additional groceries.

How much time for the self catering garden?

If you are planning a self-sufficiency garden, you also need to know what time capacities you have. The time of day also plays a role. If you only have time in the evenings, it can be difficult in winter. Your soil quality is also a factor affecting time. For example, if you’re lucky enough to have nutrient-rich soil, you don’t have to go to extra lengths to improve soil quality.

Some self-supporters report that they only need an average of 3 hours of work per week to feed two adults and one child. You can definitely do that with certain gardening tricks. But just when you start building a self-sufficient garden, you will have to plan more time. This also includes the research time.

How much time you will need exactly, you have to find out for yourself at the beginning. A garden diary can help you with this. This way you can plan step by step better and better how much time you have to spend on certain activities.

These plants are suitable for cultivation

Plants that grow well without much effort are particularly suitable for a self-sufficient garden, especially at the beginning. These include, for example:

Radish,
chard,
Pumpkin,
Zucchini,
Spinach,
Arugula,
bush beans,
Jerusalem Artichoke,
Potatoes.

Different plants also contain different nutrients. They can be broken down into three categories:

Plants rich in carbohydrates: for example potatoes, corn, carrots, all types of fruit;
Plants rich in protein: for example French beans, broad beans, peas, soybeans, walnuts, hazelnuts;
Plants rich in fat: sunflowers, flax, poppies, walnuts, hazelnuts.

A seasonal calendar gives you the best orientation as to which regional fruits and vegetables you can grow and harvest in which month. The storage periods are also indicated in the Utopia seasonal calendar. In order to fully plan your self-sufficient garden, you should first think carefully about which plants are suitable for which part of the garden. Take the time to read, research and share with others! Your region, climatic conditions and soil conditions are also important when choosing your plants.

Note: In order to be able to eat food from the self-sufficiency garden all year round, you must store it well or preserve it in some other way. To do this, you can boil, dry, ferment, salt, sour or sugar vegetables or fruit. For example, you can make pickled cucumbers, dried tomatoes, sauerkraut, dried fruit, jam, mush or chutney.

Material and equipment for the self-sufficiency garden

Before you start your project, you should get some important things. With the right material and high-quality gardening tools, your work will be much easier.

Your equipment for wind and weather: rubber boots, rain jackets and trousers and gardening gloves (e.g. with natural rubber) are essential. Because you will be kneeling on the floor a lot, knee pads or a knee pillow are useful.
Garden tools: Spades, rakes, rakes, pruning shears, garden shears, hoes, shovels, brooms, knives and weed pullers are the most important garden tools. You can use a lawn mower or even a sickle or scythe for mowing. A ladder, several buckets, a watering can and a wheelbarrow are also among the most important utensils. It is best to look for used equipment to save money and resources.
Planters: Cultivation pots and plant pots of different sizes are essential. Use eco-friendly options whenever possible. Read also: Avoid plastic plant pots: 8 alternatives. If you buy eggs, you can use the egg cartons as breeding pots.
Larger purchases: A self-sufficient person should also create a cold frame, a greenhouse, a planting table, raised beds, a warehouse or a storage cellar and a compost. For your storable harvest, stackable crates come in handy. You should also organize irrigation water.

Self-sufficient garden: conclusion

Complete self-sufficiency from your own garden is almost impossible these days. This would require a lot of compromises and hard work. There are also weather conditions and crop failures.

Nevertheless, there are many reasons to venture into a self-sufficient garden. No one can take away the knowledge and skills you acquire with it. Self-sufficiency makes sense, especially when it comes to fruit and vegetables: In 2020, German agriculture only produced 22 percent of the fruit and 37 percent of the vegetables that were offered for sale. The rest was imported from other countries. If you want to be less dependent on this global industrial agriculture, a self-sufficient garden is a good option.

Keep Reading
By
Food

Gochujang: This is How You Use the Hot Spice Paste

Gochujang is an important ingredient in Korean cuisine. We present you a simple and quick pasta recipe that you can prepare with the spice paste.

Gochujang is a fermented spice paste that originated in Korean cuisine. It is made from red chilli powder, ground glutinous rice, ground fermented soybeans and salt. In the next section, we will introduce you to an easy and quick recipe for udon noodles with a gochujang sauce.

It is best to use organic ingredients for the recipe. In this way you support sustainable agriculture that does not use chemical-synthetic pesticides and thus protects the environment and your health. With mushrooms and onions, you can also make sure to use products from your region. In this way you avoid long transport routes and improve the climate balance of the dish.

Udon noodles with gochujang

Ingredients:

200 gUdon noodles
200g tofu
200 gmushrooms 1 onion 2 spring onions
2 tsp sesame oil
2 tspGochujang
2 tsp soy sauce
2 teaspoons sesame

Directions:

Boil water with a little salt and cook the udon noodles according to the instructions on the packet. Drain the noodles, reserving some water.
Dice the tofu and slice the mushrooms. Cut the onion into fine cubes.
Thinly slice the spring onions and set aside. They are intended for the set.
Heat the sesame oil in a pan and fry the tofu in it.
Add the onion and mushrooms to the pan and sauté them as well.
Add the noodles and let them sauté briefly.
Add the soy sauce and gochujang to the noodles and mix thoroughly. If the dish seems too dry for you, you can add some pasta water.
Roast the sesame seeds in a small pan without fat.
Arrange the noodles on plates and sprinkle with the spring onions and sesame seeds.

You can also use Chinese cabbage or pak choi instead of mushrooms. And if you like a particularly creamy sauce, you can add a teaspoon of (homemade) peanut butter.

How you can use gochujang as well

In addition to using it in a sauce, you can use gochujang for many other dishes:

Use gochujang to flavor soups and stews.
A classic Korean dish that requires gochujang is bibimbap. It consists of vegetables, rice, eggs, and optionally meat. You can replace all or part of the soy sauce and chilli paste in the bibimbap recipe with gochujang.
Another well-known dish made with gochujang is teokbokki. These are rice cakes in a spicy sauce. Gochujang is also a good seasoning for homemade kimchi.

Keep Reading
By
Food

That’s Why You Should Never Eat the Green Tomato Stalk

It’s not just a myth that the green tomato stalk is poisonous. In this article you will find out why you should cut it off and not eat it.

Whether in a salad, in a casserole or simply on its own, the tomato is an indispensable ingredient. In this article you will find out why you should not eat the green tomato stalk.

Solanine in the tomato stalk

The tomato consists of 95 percent water and is therefore very low in calories. It is rich in vitamins A, B1, C and E and contains important minerals such as potassium, magnesium and calcium.

The green tomato stalk contains the toxic substance solanine in the base of the stalk. It is also contained in unripe, still green tomatoes. The riper the tomatoes are, the lower their solanine content, according to the German Green Cross. The toxin tastes bitter and, as the German Green Cross explains, is neither destroyed by heat nor broken down by human digestive enzymes.

Symptoms of poisoning appear from an intake of about 220 milligrams of solanine. Digestive disorders such as gastrointestinal discomfort and breathing problems are symptoms of mild solanine poisoning. Higher doses can cause nausea, vomiting, and hallucinations.

How toxic is the tomato stalk?

However, the tomato stem contains a very small amount of solanine. Even mild poisoning from eating a normal amount of tomatoes is unlikely. Nevertheless, experts recommend cutting off the stem and not eating it.

Not only tomatoes contain the toxin solanine, but also other foods such as raw potatoes or raw eggplant.

However, it is a myth that the tomato stalk is carcinogenic. There is no scientific evidence for this.

Keep Reading
By