Healthy living society for nutrition according to 10 h2g2

Cooking engineer, free organizational assistance to support households, fresh to cook more and healthier to eat. Some rules of the DGE can almost automatically be implemented in everyday life. In addition there are however to consider even more:

Eat 1.Vielseitig
Enjoy the variety of food. Features of a balanced diet are varied selection, appropriate and fair amount of energiearmer and nutritious food.

2. Abundant grain products - and potatoes, bread, pasta, rice, cereals, from whole grains and potato contain no fat, but abundant vitamins, minerals and fiber and phytochemicals. Eat these foods with as low-fat ingredients.

3. Fruit and vegetables - take "5" on the day...
Enjoy 5 servings of fruit and vegetables a day, as fresh just cooked or even 1 serving as juice - ideally to each main meal and snack: so that you have ample vitamins, minerals and fiber and phytochemicals (such as carotenoids, flavonoids). The best thing you can do for your health.

4. Daily milk and milk products;once or twice a week fish;Meat, sausages and eggs in moderation.
These foods contain valuable nutrients such as calcium in milk, iodine, selenium and Omega-3 fatty acids in fish. Meat is supplier of minerals and vitamins (B1, B6 and B12). It should not be more than 300-600 g meat and sausage per week. Prefer low fat products, meat products and dairy products.

5. Low in fat and high-fat foods
Bold provides vital (essential) fatty acids and fatty foods contain also fat-soluble vitamins.Fat is very energetic, therefore, too much dietary fat can promote obesity.Too many saturated fatty acids increase the risk of lipid metabolism disorders, with the possible result of cardiovascular diseases. Prefer vegetable oils and fats (e.g. rapeseed and soybean oil and spreadable fats derived). Watch for invisible fat that is usually included in meat products, dairy products, biscuits and confectionery, fast food - and finished products. A total of 60 - 80 grams of fat per day are sufficient.

6.Zucker and salt in moderation
Eat sugar, foods and beverages manufactured with various sugars (e.g. glucose syrup) only occasionally. Creative season with herbs and spices and little salt. Use salt with iodine and fluoride.

7. Plenty of liquid
Water is absolutely vital.Drink fluids about 1.5 litres each day.Prefer water without or with carbon - dioxide and other low-calorie beverages.Alcoholic beverages should only occasionally and consumed only in small quantities.

8. Tasty and gently prepare
Cook their food at lowest temperatures, as far as it goes short, with little water and low in fat - this is the natural taste, protects the nutrients and prevents malicious connections.

9. Take time and enjoy
Conscious food helps to eat properly.The eye eats with.Take time eating.This fun, stimulates versatile access and promotes the sense of saturation.

10. On the weight and keep moving
Balanced diet, much physical activity and Sport (30 to 60 minutes per day) belong together.Feel comfortable with the right body weight and promote your health

Source: www.dge.de

Tags: healthy cooking, health, tip

Vegetable tortilla - a quick vegetarian recipe

The vegetable tortilla suitable for vegetable scraps and when it must go quickly. In this recipe I use Zucchini, peas, carrots, turnip greens, parsley root. Of course can vary well here and vegetables also out diving.

The tortilla can prepare fine and must the oven only for 20 min. My kids create that sometimes when I get it in time. To fill is a delicious whole wheat bread to rich.You can attach the vegetables but also some boiled potatoes.

Here you can look at the recipe: vegetable fritters

The recipe is new in the kitchen Planner.Try it out and write me as you tasted.You can it using the function "enter details" and "Select recipe" in your eating plan with us.

Tags: Recipes, quick Court, vegetarian recipes

Recipe - filled herbal role on salad

Ingredients for 2 servings:For dough herbal role: 4 EL Mehl8 EL Milch2 Eier2 EL liquid butter salt, freshly ground PfefferFrisch grated nutmeg oil for frying for the filling: 1 EL Magerquark1 EL Ziegenfrischkaese1 EL Schlagsahne2 TBSP fresh chopped herbs such as basil, chives, chervil, watercress salt, pepper for the salad: some Kopfsalatblaetter1 EL white wine vinegar salt, pepper, 1 EL ?lFalls available 1 tsp nut oil or pumpkin seed oil

Preparation:

The kitchen fairy has this recipe for stuffed herb role on salad from "Love menus.""Refined delicacies for sensual hours," by Alfred thrust corner.

(1) Which on a smooth pancake mixture mix ingredients together and 15 minutes.

(2) For the filling the Quark with goat cheese until smooth and that white cream and the chopped herbs. Hearty taste with salt and pepper.

(3) That wash lettuce leaves and drain.Vinegar, salt, pepper and oil to a salad dressing mix.

(4) Some oil in a large skillet, heat.To the dough evenly and FRY until golden.Carefully turn and Brown the second pages. Overthrow the pancakes on a cloth and let cool.

(5) That remove curd evenly on the pancake, roll it and wrap in foil. Set about an hour in the refrigerator.

Tip:
The herbal role can be prepared even one day in advance, then it tastes even better.

(6) The vinaigrette salad mix and on two dishes.The filled role in oblique, about 1 ? cm thick slices cut and on salads.

Food after sport

Who is driving much sport, should also pay attention to a balanced and healthy diet. It is tempting to reward yourself with the various goodies just after exercising.

The food after exercise is important. Because with the right diet can strengthen a geleistetes workout.But what foods are allowed?

After exercising most people have not hungry and avoid first the food, because the body distributed so much adrenaline.If the animated metabolism has calmed down, the appetite comes again. Now, it is important that not everything inside scoop.

You should avoid alcohol, sweets and a high-fat food. Because the body consumes much energy after the workout and burn the fat reserves. This process is discouraged by alcohol, oily food and sweet calorie bombs.

Therefore, you should eat light food after exercising. Above all fruit, vegetables and whole grains are very useful. Also should to replenish your water with sufficient drinking. Because sporting lost lots of fluids.

But also three to four hours, it is important that the energy stores of the body are charged before training.Because who would like to hold out an intense training, which should be strengthened and fit.Again, it is important that you take only light food to.Because a fat meal is hard to digest and will be during your workouts in the stomach.

Calorie trap in the cheese: fat in dry matter is absolutely non-fat

In the case of calorie you can tap quickly and almost unnoticed into cheese. Your balance will do customer indefinitely the kick in the faux.

On the packaging of commercial cheese are usually equal to two different pieces of information to the fat content of the beloved dairy products: "Absolute fat" and "Fat in dry matter" (bold i.Tr.). But which is the one where the consumer must focus, if he would like to pay attention to his slender now?You enter in the faux, we explain how to keep the information apart and correctly assess.

The fat content which should be in fact relevant for you is absolute fat content. Often the fat content in the dry matter is noted on the packaging of fresh and sliced cheese.This is cheese can lose of moisture during storage and thus changing the percentage of the absolute fat content. Cheese manufacturer so not intentionally want to lead you pulling the wool, but doing it for purely practical reasons.

The absolute fat content may differ strongly from the fat content in the dry matter depending on how much liquid cheese is included.So it comes as to pass a Double cream cheese with 60% fat i. tr. total contains less fat than a semi-hard cheese 45% fat i. tr.The cream cheese is accordingly also better for diets as supposedly lighter semi-hard cheese.

If only the fat content is specified on the packaging, you can calculate the absolute fat content by multiplying by following factors:

Cream cheese x 0.3
Soft cheese x 0.5
Semi-hard cheese x 0.6
Hard cheese x 0.7

Soft cheese 60% fat i. tr.(Double cream level) has absolutely only 18% fat, while a semi-hard cheese with 50% fat i.Tr.30% Fat has absolutely.

Cream cheese: 60% F. i. tr. x 0.3 = 18% absolute fat
Semi-hard cheese: 50% F. i. tr. x 0.6 = 30% absolute fat

Foreign cooking for the Cystic Fibrosis e.V.

Dear foodies

the last foreign cooking lags already quite a while.Actually we wanted to begin with a new foreign cooking, when all outstanding Cookbooks are finished, but sometimes just differently.

We have simply decided to call a more charity action in life that we want to support people with incurable genetic disorder cystic fibrosis.

We looking amateur chefs who wish to help with their recipes to improve life and quality of life of those affected.

Info about the disease cystic fibrosis

Cystic fibrosis is an incurable genetic disorder. Tough mucus clogging vital organs such as lungs, pancreas, liver and intestines and irreparably damage. Progressive inflammation destroy lung piece by piece. Still, children die from this merciless disease.

Blessing and last diet
90 Percent of people with cystic fibrosis are also missing enzymes which are indispensable for the nutritional recovery. Your body can absorb enough fats. This they must eat more calories 50 percent as healthy people. This may seem tempting at first glance, but for the parties concerned, any additional calorie often means a struggle. Despite loss of appetite, you must force regularly to eat to provide your body with the vital nutrients.The joy of eating is lost to which often leads to a threatening rejection just in children and adolescents.Especially parents can in despair, they know how much health depends on the eating behaviour of their children.

Gourmet recipes without remorse
The motto for the recipes could be so loud "padding instead of Kleckern". Counting calories is even not necessary - on the contrary. You can of course participate with any recipe, but it cannot contain just once nice, too many calories.Should be to make now the winter is pending.;-)

Recipe - pumpkin risotto

Ingredients: 400 g Hokaido Kuerbis1 small Zwiebel50 g Butter150 g Risottoreis100 ml Weisswein250 ml Gemuesebruehe50 g grated Parmesan salt, pepper

Preparation:

At the end of the week, there is an autumn recipe of Kiki as in the last days. Today, it - has cooked pumpkin risotto to pumpkin bread, and pumpkin potato buffer:

The pumpkin erode and Peel. Pulp roughly dice and wrap in foil.

Cook in the oven at 180 ? C about 25 minutes.

Peel the onion, finely dice and brown butter in a saucepan with a tablespoon.Add the risotto rice and stew glassy. You can then pour the wine and evaporate.

Stirring after the vegetable broth to the rice, pour, until it is cooked pucture resistant (takes approx. 20 minutes).Then stir in the remaining butter and the Parmesan cheese.

Lift the pumpkin cubes salt and pepper in the risotto.

Recipe - pumpkin risotto  the week goes with a delicious recipe from Kiki ends: pumpkin risotto is an autumn version 2.3 of rice Court.Taste meat or even pure.Categories: Recipes collection
Tags: pumpkin • rice • rice • risotto loading...

Recipe - Eierpfannkuchen with cheese filling

Ingredients for 4 people:For the pancakes: 150 g Mehl3 Eier1/4 L Milch1 EL ZuckerSalz5 EL oil for frying for the filling: 1 Ei250 Magerquark70 g Zucker50 g Rosinen1 TL Orangenessenz3 EL Schlagsahne1 EL g icing sugar

Preparation:

The kitchen fee once again detected a Cookbook: "Brigitte recipes.""The 300 most popular collection recipes". She gradually prepared this pancake with cheese filling in many variants – are no limits to your own imagination.

1. Flour, eggs, milk, sugar and a pinch of salt into a dough stir.From this dough in hot oil bake one after the other five pancakes.

(2) For the filling with sugar Whisk egg.Add Quark, raisins, orange essence and mix everything together.

(3) The Quarkmasse on each half a pancake delete. Close twice and layers in an oven-proof form.

(4) Douse with whipped cream and slide in the oven.

(5) To 250 ? C top / heated (gas: level 5) bake for 15 minutes.Sprinkle with icing sugar and serve.

Recipe - pumpkin bread

Ingredients: 350 g Hokaido Kuerbis75 g Butter500 g Mehl1 packet Trockenhefe50 g Zucker1 TL Salz1 Ei2 EL pumpkin seeds

Preparation:

Appropriate to the season Kiki has baked again something: pumpkin bread - tastes not only to pumpkin soup.

The pumpkin Peel and core.300 g of pulp weigh, dice and in a saucepan. Add 3 TABLESPOONS water and covered over medium heat 15 soft boil.The pumpkin then puree and the butter can stir, then cool.

Stir the egg under the pumpkin puree.Mix flour, yeast, sugar and salt, add the pumpkin mixture and everything with the

Mix the dough hook of the hand mixing device.Then with your hands into a smooth dough continue kneading.

Dough in a covered Bowl in a warm place (such as on a heater) leave the until he as double

Volume has.

Knead the dough again and place in an eingefettete shape.With a knife its length about 1 cm deep

cut, sprinkle with a little water and sprinkle with the pumpkin seeds.

About 50 minutes to bake the bread in the oven at 180 ? C.Then cool down on a grid can be.

Recipe - PEAR cake with poppy streuseln

Preparation:

This PEAR cake with poppy streuseln I cooking event of G?rtnerblog entitled "Pears" made for - my first PEAR cake. The recipe comes from Hedwig Maria Stubers "I help bake you" - once again a very good declared recipe that directly manages.A delicious cake can alternatively be prepared with apples.

And here's how:

1. The flour on the desktop and press a hole in the middle of the pile.Here into the sugar and the egg type, a pinch of salt on top. Add also the butter cut into pieces to add.

2. Everything with a large knife durchhacken and knead all ingredients with your hands into a uniform dough.

3. From the finished shortcrust pastry forming a ball and they wrap in cling film. Let the dough rest now at least 30 minutes in the refrigerator.

4. In the meantime that wash pears Peel, remove the cores. The fruits to closest quarters and then cut into slices. Also prepare the streusel: mix all the ingredients for this together and form the streusel with his hands.

I have no ground poppy found in the supermarket, but this finished Teigmasse.Shall I 40 g uses the streusel and then, so that together paste no longer feel something more flour add given.This has worked out well - and tasted!

5. The pastry on the worktop roll out something larger than the diameter of the cake tin and set them then in the Springform, so that on the sides of the border hochsteht.The edges of dough roller something. The cake bottom multiple prick with a fork.

6. The PEAR slices evenly on the bottom of torts.

7. The poppy crumb trickle reasonably evenly on the PEAR slices.

8. Now light brown bake the cake for about 40 minutes at 190 ? C / bottom heat.

9. After the Ausdampfen ring the Springform remove and let cool down the cake on a cake grid.

10. After taste may even still warm with fresh whipped cream serve.

Prevent winter Bacon - so the pounds put not only on the hips

Winter Bacon must go! It is at the latest when in the spring, the first warm days allure disappear the winter clothes in the closet and grant the right of way thin fabrics. Learn how it not only come leave here.

In winter the Enter or hide other Pf?ndchen well under wide, thick sweaters. Lead to the feast and let the Christmas holidays in family or others forget his good intentions. No later than in the spring the evil awakening followed: the bright browsing rock from last year bursting at the seams and under the fine T-Shirts the Bacon rolls are emerging. But you can avoid this hassle!We show you how.

The ideal weight over the winter to maintain and to avoid frustrating diets, they should look major things on a few, but:

Especially in winter when one is often surrounded by darkness and cold falls mood with temperatures below zero. Movement is now announced! Sport Burns not only useless calories, but brings the mood back on track.

If you move out now the movement after, beat equal two birds with one stone.They bring their bodies in motion and provide him with fresh air. Be afraid of bad weather! Your body thanks a half-hour daily outdoors, and their mood rises.You will see it!

Take a break after work! And sufficient sleep!Your body needs the recovery levels in the winter.

To increase your well-being, allow itself to enjoy! Beautiful music, a warm bath or a good book let you to forget the dull everyday life.

They could bring properly their cycle Exchange showers and sauna visits momentum. Hardens off switching from cold and warm against all weather conditions in the winter.

The far most common diet lies is the prohibition to eat sweets. To treat something sweet to yourself!Because if they ban, the ravenous and the frustration associated becoming even more. Especially chocolate affects mood lifting and makes the winter only half as grey appear.But please not too much of a good thing!

Spices such as Chili, saffron, cinnamon, nutmeg stimulates the senses and promote well-being.In the winter you therefore should their food Season generously.

Citrus oranges and mandarins contain many vitamins and strengthen the immune system.You have a few calories and taste to yet deliciously sweet.Help!

Not only vitamin C is important for your health, vitamin D helps.Fish such as salmon and herring contained many Omega-3 fatty acids, facilitate the storage of the vitamin.

Recipe - Apple streusel cake

Preparation:

A few days ago I had my older copy of "Baking fun" Dr. Oetker randomly once again in the hands and discovered this recipe for Apple streusel cake.Fits perfectly into the autumn and DKduW blog event in October.

1. Flour and baking powder mix, in a mixing bowl seven. Mix sugar, vanilla sugar, salt, egg and add soft butter and all is well with the hand mixing device (dough hooks) first smallest level, then click top.

2. The batter then knead to the tabletop with your hands into a single mass. Should it stick, simply place cool for a while. (For me, it worked with the Festival of the dough, unfortunately not so good but I've just normally processes - nevertheless succeeded in the result.)

3. The cake tin explain fat roll out dough to 2 / 3 and the bottom of the form.The ground prick with a fork. Bake at 200-225 ? C in the oven for 10 to 12 minutes.

4. The floor after baking cool can shape the remaining third of the dough to a role and put them as a border around the already baked soil. Press the dough to the edge resulting in an approximately 2 cm high edge.

5. For the filling Peel apples, core, quarters and cut into small pieces. The butter for the fill FRY, cool can also with sugar and cinnamon in the Pan and spread on the bottom of the cake.Spread evenly on the Apple pieces.

6. The streusel produce: seven the flour into a mixing bowl, add sugar, vanilla sugar and soft butter. With the hand mixing device (dough hooks) mix everything together causing streusel.Distribute evenly over the apples.

7. The cake at 200 ? C for about 40 minutes to bake.After cooling with whipped cream serve.

Kirstin ´s eating plan with tips for clever preparing

My eating plan for this week is a good example that you can win much time if clever Cook. On the weekly schedule (see link) there a column entitled "Preparing for the next day".
My tip is: you hang the weekly schedule in your kitchen. Look and you know what you can prepare for the next day.Often a small step saves hectic and stressful, one the day before if you just before almost home comes.

My suggestion for a weekly schedule:

Monday: Tomatoes-Risotto - preparing for Tuesday: Cook potatoes

Tuesday: Potato with Bacon and salad - preparations for Wednesday: pizza dough

Wednesday: Pizza with rocket salad and Parma ham - preparation for Thursday: complete Pan

Thursday: Leek macaroni skillet - preparation for Friday: peel potatoes and carrots

Friday: Mashed potatoes with carrots and sausages – preparation for Saturday: complete soup

Saturday: millet cream soup with pepper - preparing for Sunday: FOB potatoes

Sunday: onions with fried potatoes and salad

Here you can you view the meal plan and shopping list and recipes and print:

Kirstin ?s meal plan and shopping list from 25.October

Tags: eating plan, cooking, recipes, tip

Cooking with wok: healthy and quickly - but what is it?

Cooking with a wok is trendy, is fun, easy and fast. From the dishes are carefully prepared and vitamins are preserved. Enough reasons to engage more intensively to

7 important information around the wok

 

1. Preparation is everything!
Since the cooking are short, it is important that all ingredients be cut before small.In the kitchen Planner you will find the work under the heading "preparing"

2. Suitable oil?,.
The oil must be definitely very heat resistant natural oil, sesame oil and coconut oil

3. Stir not forget!
As to Cook only over high heat, it is important as constantly stir so nothing burn.

4. Season concludes!
Seasoned is always at the end so that the vegetables attracts no water.Frequently used soy sauce is added only at the end.

5. It depends on the order of ingredients:
First fried meat which should then be taken.Then comes the vegetables that takes the longest to cooking.Gradually add more vegetables need not so long.Finally again the flesh inflict and flavor.

What you can do
You can use the wok versatile as all-round genius:
a. Braising: solid vegetables fried in hot, then liquid is added and simmered over low heat to end
 b. frying: such as spring rolls or vegetables in dough can fine deep-fry in hot oil. For this the wok with enough oil filling and heat
c. vapour: The gentlest and healthiest type of preparation.The wok is filled with water, the vegetable is placed on the use of screening and steamed with lid closed

Types of wok
a. wok in cast iron
Cast iron woks are very difficult, but they have the advantage to be very hot.
b. wok in steel
There are simple Chinese wok from thin sheet.This wok can
However, easily bend over high heat.
c. wok stainless stainless steel woks not bend over high heat and can be used on each type of stove.
d. coated wok coated wok and can be used on each type of stove.These, I'm not sure whether you can really high heat.

Check out the informative video.As you get equal "loszuwoggen" desire literally.< br / >

Tags: healthy cooking wok