How ingredients promote your health

The right ingredients are the foundation of every good recipe – they determine not only the taste but also the health benefits of a dish. Each individual ingredient brings its own valuable properties, be it through valuable vitamins, mineral-rich ingredients, or their natural ability to strengthen the immune system. By consciously choosing high-quality ingredients, you can not only enhance enjoyment but also actively contribute to well-being and health. Let's take a look at the positive properties of these ingredients together!

Superfood

• Lucuma: Promotes skin health, has anti-inflammatory properties, and is a natural sweetener with a low glycemic index.
• Baobab: Supports the immune system, promotes healthy digestion and helps regulate blood sugar levels.
• Maca: Increases energy and stamina, supports stress management and can promote libido and fertility.

Proteins from peas and hemp

Pea protein

• Vegan and allergen-free: Pea protein is a plant-based protein source that is free from gluten, lactose, and other common allergens.
• Muscle building: It contains all essential amino acids that are important for muscle building and regeneration.
• Environmentally friendly: The production of pea protein has a smaller ecological footprint compared to animal proteins.
• Health benefits: Studies suggest that pea protein may have anti-inflammatory, cholesterol-lowering, and appetite-suppressing effects.

Hemp protein

• Optimal amino acid profile: Hemp protein contains all essential amino acids and has a high biological value.
• Rich in nutrients: It is a good source of fiber, omega-3 and omega-6 fatty acids, as well as vitamins and minerals.
• Well tolerated: Hemp protein is easily digestible and suitable for people with digestive problems.
• Versatile: It can be used in smoothies, baked goods or as a supplement to your daily diet.

Fiber

Puffed quinoa

• Nutrient-rich: Quinoa is an excellent source of plant protein, fiber, and essential amino acids.
• Gluten-free: Perfect for people with celiac disease or gluten intolerance.
• Versatile: Ideal as a topping for yogurt, smoothie bowls or as an ingredient in muesli bars.
• Fast energy source: Puffed quinoa is easy to digest and provides quick energy.

Gluten-free oat flakes

• Health benefits: Rich in soluble fiber such as beta-glucan, which can lower cholesterol and aid digestion.
• Gluten-free: Suitable for people with gluten intolerance (but make sure they are specifically labeled as gluten-free to avoid cross-contamination).
• Slow energy: Provides long-lasting energy and keeps you full longer.
• Versatile: Perfect for porridge, baking or as a base for muesli.

Psyllium husks

• High in fiber: Supports digestion and promotes intestinal health.
• Blood sugar regulation: Can help keep blood sugar stable.
• Promotes satiety: Ideal for weight management.
• Detox effect: Supports the elimination of toxins and general intestinal cleansing.

Carob flour

• Natural thickener: Often used as a gluten-free alternative to flour in recipes, especially for sauces and baked goods.
• Rich in fiber: Supports digestion and helps keep blood sugar levels stable.
• Lactose-free: Can be used as a substitute for cocoa powder, especially in cases of lactose intolerance, as it is naturally sweet.
• Nutrient-rich: Contains calcium, iron and other minerals.

Natural sweeteners

Dates and date paste are not only delicious, but also incredibly nutritious and versatile in the kitchen.

Dates

• Natural sweetness: Perfect alternative to refined sugar in recipes.
• Rich in fiber: Supports digestion and promotes healthy intestinal flora.
• Energy source: They provide quick energy, ideal as a snack before or after exercise.
• Nutrients: Contains potassium, magnesium, iron and B vitamins.

Date paste

• Cooking and baking ingredient: Perfect for sweetening smoothies, muesli or desserts.
• Easier to use: It is convenient because it can be processed directly without soaking the dates first.
• Natural consistency: Works well as a binding agent in vegan recipes such as energy bars.

Both are great ways to add natural sweetness and nutrients to your diet. Do you already use dates or date paste in cooking or baking?

Date syrup

• Natural sweetness: Rich in fructose, ideal as an alternative to refined sugar.
• Nutrients: Contains potassium, magnesium and antioxidants that may promote health.
• Versatile: Perfect for smoothies, dressings or baking recipes.
• Intense flavor: Gives dishes a warm, caramel-like touch.

Dark agave syrup

• Low glycemic index: May cause blood sugar levels to rise more slowly than refined sugar.
• High in fructose: Sweeter, meaning less is needed.
• Environmentally friendly: Agave plants require little water, so the syrup is sustainable.
• Mild and versatile: Well suited for drinks, desserts or as a sweetener for savory dishes.

Carob syrup

• Natural sweetness: Contains naturally occurring sugars, with a malty flavor.
• High in fiber: Can aid digestion and help keep blood sugar stable.
• Nutrient source: Contains calcium, iron and other minerals.
• Creative uses: Ideal for desserts, spreads or as a syrup for pancakes.

Which of these syrups appeals to you most? They can all enhance your kitchen!

Fruits and seeds

Cowardly

• High in fiber: Promotes healthy digestion.
• Rich in minerals: Contains calcium and magnesium, important for bones and muscles.
• Natural sweetness: Ideal as a healthy snack or natural sweetener in recipes.

apricot

• Vitamin A: Supports eye health and the immune system.
• Antioxidants: Contains beta-carotene and polyphenols that protect against cell damage.
• Skin-friendly: Promotes healthy and radiant skin.

Orange

• Vitamin C: Strengthens the immune system and promotes collagen production.
• Hydrating: The high water content helps support fluid balance.
• Flavonoids: Promote heart health and have anti-inflammatory effects.

lemon

• Detox effect: Supports the liver and helps with detoxification.
• Vitamin C: Strengthens the immune system and has an antioxidant effect.
• Digestive: A glass of warm lemon water can stimulate digestion in the morning.

strawberry

• Antioxidants: Rich in anthocyanins, which have anti-inflammatory properties.
• Vitamin C: Supports the immune system and skin health.
• Low in calories: Perfect for healthy snacks and desserts.

Cranberry

• Urinary tract infections: Can help keep bacteria away and prevent infections.
• Antioxidants: Promotes heart health and protects against cell damage.
• Nutrients: Rich in vitamins C, E and fiber.

banana

• Rich in potassium: Supports heart health and regulates blood pressure.
• Energy booster: Provides quick energy through natural fructose.
• Good for digestion: The high fiber content promotes healthy intestinal function.

Each of these fruits has its own benefits and can be wonderfully incorporated into a balanced diet.

Cocoa powder

Cocoa powder is not only a delicious ingredient, but also has health benefits!

• Rich in antioxidants: Cocoa powder contains flavonoids, which can help protect cells from free radical damage.
• Promotes heart health: Flavonoids can improve blood circulation, lower blood pressure, and reduce the risk of cardiovascular disease.
• Mood-enhancing: Cocoa contains theobromine and small amounts of serotonin, which can lift your mood and relax you.
• Nutrient-rich: It is a good source of magnesium, iron and fiber.
• Energy booster: The natural combination of caffeine and theobromine can provide a little energy boost.

Cocoa powder is best consumed in its raw, unprocessed form (raw cacao) to retain as many nutrients as possible.

tomato

The tomato is not only a popular ingredient, but also a real health miracle!

• Rich in antioxidants: Tomatoes contain lycopene, a powerful antioxidant that protects cells from damage and promotes heart health.
• Good for the skin: The vitamin C contained in tomatoes supports collagen production and contributes to healthy skin.
• Heart health: Potassium and lycopene in tomatoes help regulate blood pressure and support the cardiovascular system.
• Strengthens the immune system: The high content of vitamin C and other nutrients helps to strengthen the immune system.
• Promotes digestion: The fiber content supports healthy digestion and prevents constipation.
• Low in calories: Perfect for a healthy diet as it offers lots of flavor with few calories.

Tomatoes are incredibly versatile – whether raw in salads, cooked in sauces or even as soup.

pumpkin seeds

• Rich in magnesium: Promotes heart health and muscle function.
• Source of zinc: Supports the immune system and skin.
• Good for the prostate: Studies show positive effects on prostate health.
• High in fiber: Promotes healthy digestion.

Almonds

• Rich in vitamin E: Protects the skin and has an antioxidant effect.
• Heart health: The unsaturated fatty acids and antioxidants it contains can strengthen the heart.
• Energy and satiety: Provides long-lasting energy and promotes a feeling of satiety.
• Source of calcium: Important for strong bones and teeth.

Pistachios

• Fiber: Supports digestion and keeps blood sugar levels stable.
• High in protein: Ideal for muscle building and regeneration.
• Antioxidants: Promote cell health and protect against free radicals.
• Low calorie for nuts: A good option for healthy snacks.

Sunflower seeds

• Vitamin B6: Supports brain and nerve function.
• Omega-6 fatty acids: Promote healthy skin and hair.
• Magnesium and selenium: Promote cell health and strengthen the immune system.
• Versatile: Perfect as a snack, topping or in bread and pastries.

All of these foods are wonderful additions to a balanced diet.

The health benefits and properties of salts

Electrolytes are essential minerals that perform a variety of functions in our body, including:

• Fluid balance: They regulate the distribution of water in the body and help maintain fluid balance.
• Nerve and muscle function: Electrolytes such as sodium, potassium and calcium enable the transmission of nerve impulses and the contraction of muscles.
• Acid-base balance: They help to maintain the pH of the blood in balance.
• Energy production: Magnesium activates enzymes that are important for energy production.

The most important electrolytes:

• Sodium: Helps regulate water balance and nerve function.
• Potassium: Essential for muscle and heart function.
• Calcium: Supports bone structure and muscle contraction.
• Magnesium: Promotes energy production and stabilizes cell health.
• Chloride: Supports digestion and acid-base balance.

A balanced diet with fresh fruits, vegetables, nuts, and dairy products helps maintain electrolyte balance. For example, do you drink electrolyte solutions or pay particular attention to them in your diet?

Sea salt

• Rich in minerals: It contains natural minerals such as magnesium, potassium and calcium, which are important for body functions.
• Skin care: Sea salt is often used in scrubs because it gently exfoliates and revitalizes the skin.
• Respiratory tract: Inhalation of sea salt solutions can moisten and relieve the respiratory tract.
• Stress reduction: A warm bath with sea salt can have a relaxing effect and help calm the body.

Hypertonic seawater

• Electrolytes: It is rich in natural electrolytes that help balance fluids.
• Detoxification: Hypertonic seawater can promote the elimination of harmful substances.
• Cell health: The minerals support cell repair and cell growth.
• Immune system: Can help strengthen the immune system and provide the body with essential trace elements.

Both can be a valuable addition to care and health, especially when used in moderate amounts.

Essential oils

Essential oils are great concentrates with a wide range of uses.

Orange essential oil

• Mood-enhancing: The fresh, sweet scent can reduce stress and improve mood.
• Skin care: Has an antiseptic effect and helps with oily skin or blemishes.
• Immune system: Can strengthen the immune system when diluted and applied externally.
  

Mint essential oil

• Refreshing and invigorating: Helps relieve fatigue and clears your mind.
• Digestive: Can help relieve stomach pain or nausea when applied diluted.
• Pain relief: Has a cooling effect and can help with headaches or muscle pain.
• Respiratory system: Supports breathing and helps with cold symptoms.

Lemon essential oil

• Energy and clarity: The fresh scent can help promote concentration and invigorate the mind.
• Antibacterial: Supports cleaning and has a disinfecting effect.

Spices

Dried oregano leaves

Dried oregano leaves are not only a popular spice, but also offer health benefits:

• Antibacterial properties: Oregano contains essential oils such as thymol and carvacrol, which can act against harmful bacteria.
• Rich in antioxidants: The leaves contain flavonoids and phenols that help fight free radicals.
• Digestive: Oregano can aid digestion and relieve flatulence.
• Anti-inflammatory: The compounds contained can help reduce inflammation.
• Source of vitamins and minerals: Contains vitamin K, iron, calcium and manganese, all of which contribute to overall health.

vanilla powder

Vanilla powder is not only aromatic, but also a versatile and healthy ingredient:

• Natural flavor: Made from ground vanilla bean, it offers an intense flavor without artificial additives.
• Antioxidant properties: Vanilla contains antioxidants that can help fight free radicals and protect cells.
• Mood-enhancing: The aroma of vanilla has a calming effect and can reduce stress.
• Low in calories: It's a great way to enhance desserts and drinks without adding a lot of extra calories.
• Versatile: Perfect for baked goods, smoothies, yogurt or even savory dishes like sauces.