how to eat a healthy diet
1. Eat Plenty of Fruits and Vegetables
• Aim for at least five servings a day. These are rich in vitamins, minerals, antioxidants, and fiber.
• Include a variety of colors and types (e.g., leafy greens, carrots, berries) for a range of nutrients.
2. Choose Whole Grains
• Opt for whole grains like whole wheat bread, oats, quinoa, and brown rice. These are more nutrient-dense and higher in fiber than refined grains.
3. Include Healthy Fats
• Fats are important, but focus on healthy sources like olive oil, avocados, nuts, seeds, and fatty fish (e.g., salmon).
• Limit saturated fats (e.g., butter, full-fat dairy) and avoid trans fats found in processed foods.
4. Eat Lean Proteins
• Go for lean protein options like chicken, fish, eggs, legumes, nuts, and plant-based proteins like tofu or tempeh.
• Cut back on red and processed meats, which can increase health risks when eaten in excess.
5. Limit Sugar and Salt
• Reduce sugary foods and drinks like soda, candy, and baked goods. Choose natural sugars from fruits instead.
• Be mindful of salt intake, especially in processed foods. Too much salt can lead to high blood pressure.
6. Stay Hydrated
• Drink plenty of water, aiming for about 6-8 glasses a day. Avoid sugary drinks and limit alcohol intake.
7. Practice Portion Control and Mindful Eating
• Watch your portion sizes to avoid overeating. Eat slowly and pay attention to your hunger cues.
• Avoid eating while distracted, such as watching TV or working.
8. Regular Meals
• Stick to regular meals to avoid overeating or snacking out of hunger. Breakfast is key to starting your day with energy, and balanced snacks can help sustain you between meals.
9. Minimize Processed Foods
• Processed foods often contain unhealthy fats, sugar, and salt. Try to cook at home with fresh, whole ingredients whenever possible.
10. Balance and Variety
• A healthy diet is all about balance and variety. Eat from different food groups and try to include a range of colors on your plate for a diverse nutrient intake.
Additional Tips:
• Moderation: Treat yourself occasionally, but focus on balance and moderation overall.
• Exercise: Complement your healthy eating habits with regular physical activity.
Following these tips can help you maintain a balanced, healthy lifestyle while enjoying a wide variety of foods.
How to Make Sourdough Starter
There are many different methods, but the basic principle is always the same: Over several days, a small amount of rye flour is mixed with the same amount of warm water, and this mixture is then left to ferment. The process takes 3-4 days, but only a fraction of that time is actual hands-on work. Starting from the 3rd day, I only use part of the original mixture. Once the starter is ready, you keep a small amount in the refrigerator so you don’t have to start from scratch each time you bake. This so-called “starter” is fed every week.
Work clean:
This means using clean jars and spoons. Otherwise, unwanted bacteria may develop that don’t belong in the sourdough.
Weigh everything – lukewarm water and flour.
Pay attention to the right temperatures, whether it’s the water or the place where the dough is fermenting.
Check on your sourdough regularly, despite the approximate time given. Sourdoughs are very individual. And smell it. It’s best to start, for example, on a Friday, over the weekend, or during a vacation.
Cover the starter during the fermentation time,
but don’t seal it airtight.
Feel free to adjust or tweak the instructions to match your preferences or local conditions!
Tomato Varieties – Which One Is Right for Me?
There are thousands of them—tomato varieties.
They come in all imaginable shapes, sizes, and colors. In this chapter, we've gathered four classic varieties for you, including their appearance and taste.
Hellfrucht/Hilmar:
This vine tomato variety produces medium-sized, red fruits. Its flavor is fruity, making Hellfrucht perfect for salads, but also great for cooking. The variety can also be grown in a pot and is known for being very productive.
Vilma:
Vilma is a bush tomato variety. Because it is quite low-maintenance and requires little space, you can easily grow it on a balcony. The variety is resistant to cold. Its fruits have a strong flavor and can be enjoyed without any additional ingredients. Additionally, the tomatoes are also delicious when dried.
Rotkäppchen:
This bush tomato variety from the former East Germany is slightly ribbed and bright red. It can be grown in pots, making it suitable for balcony cultivation. Its taste is intense and fruity.
Beefsteak Tomatoes:
This variety can produce fruits weighing up to a kilogram. Beefsteak tomatoes are considered quite delicate and need a lot of warmth and sunlight. They are especially popular for cooking and grilling because their size and firmness make them ideal for stuffing.
Swabian Spätzle – My Grandma's Recipe
Ingredients:
12-15 Servings (Side Dish)
1000g all-purpose flour
1/2 liter milk
6 eggs
10g melted butter
Salt to taste
Grated nutmeg
Whisk together the milk and eggs. Add salt. Gradually add the flour, mixing it into the mixture by hand. Add the melted butter and continue to mix until well combined.
That’s it!
Potato Salad for Everyone, Simply Delicious...
Ingredients:
4 kg potatoes (waxy)
200g oil
1 liter beef broth
60g mustard (tarragon)
Sugar, salt, white pepper
130g table vinegar
Boil the potatoes, rinse them with cold water, and peel them immediately. Then, slice the potatoes into thin slices while still warm and marinate them with the beef broth, mustard, vinegar, sugar, pepper, and salt.
Let the salad sit for at least 2 hours. Before serving, taste it again, as the potatoes absorb a lot of flavor.
You can also enhance the salad with chives, green onions, or wild garlic. The Styrian version includes pumpkin seed oil.
What Are the Perfect Bread Dumplings?
Ingredients:
380g bread cubes
90g butter
90g onion
80g flour
0.3L milk
4 eggs
Parsley, salt
Mix eggs, milk, and salt together. Add the finely chopped onions, sautéed in butter, and finely chopped parsley to the bread cubes. Let the mixture sit, then mix in the flour. With wet hands, form the mixture into dumplings. Cook in salted water for about 15 minutes.
How Do I Properly Cook Sushi Rice?
Ingredients for 4 Servings
450g rice, California short-grain rice (Nishiki)
600 ml water
Seasoning for Sushi Rice
100 ml rice vinegar
2 tbsp sugar
1 tsp salt
4 drops soy sauce
Rinse the rice thoroughly in a sieve until the water runs clear, then drain well.
Place the rice with the measured amount of water in a pot and let it rest for about 20 minutes.
Cover the pot with a tight-fitting lid and slowly heat the contents. Turn the heat to high and bring it to a boil.
Then reduce the heat to the lowest setting and let the rice simmer for about 10 minutes. Remove the pot from the heat, place a folded kitchen towel under the lid, and let the rice sit for another 10 minutes.
Mix the seasoning ingredients in a pot and warm until the sugar and salt are completely dissolved. Pour the seasoning mixture over the rice and combine thoroughly. (Note: There is now rice vinegar available that is pre-seasoned with salt and sugar. If using this, simply add a dash of soy sauce to the rice along with the "ready-made" vinegar.)
Let the rice cool completely. Afterward, the rice is ready to be used for sushi. If you won't be using the rice immediately, it's best to cover it with a damp cloth to prevent it from drying out.
