Crispy Kohlrabi from the Air Fryer ( englisch )

Crispy Kohlrabi from the Air Fryer

The Perfect Healthy Snack

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Kohlrabi: An Underrated Superfood

Origin and History of Kohlrabi

Kohlrabi, part of the cruciferous vegetable family, is closely related to broccoli, cauliflower, and kale. Its history dates back to medieval Europe, particularly Germany and Italy, where it was first cultivated intensively. The word "kohlrabi" comes from German and means "cabbage turnip." Its versatility and fresh, crunchy flavor quickly made it popular across Europe.

Nutritional Profile of Kohlrabi

Kohlrabi is low in calories but extremely nutrient-dense. It’s packed with vitamin C, ideal for boosting the immune system, and contains fiber, which supports digestion and keeps you fuller longer. Kohlrabi is also a good source of potassium and magnesium, important minerals for heart health and nerve function. Its mild, slightly sweet flavor works well in both cold and hot dishes, making it perfect for creative cooking.

Why Kohlrabi is Perfect for the Air Fryer

Preparing kohlrabi in the air fryer brings out its natural sweetness while keeping it crispy on the outside and tender on the inside. The low-fat cooking method retains its valuable nutrients, making it ideal for healthy, easy meals that are both quick and satisfying.

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Recipe

Introduction

Crispy, healthy, and full of flavor: Kohlrabi from the air fryer is a surprisingly tasty and versatile dish that works as a side, snack, or light main course. This method highlights the best flavors of kohlrabi and offers a low-calorie, low-fat, yet fiber-rich taste experience.

Ingredients

• 1 large kohlrabi, peeled and cut into even slices or sticks
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Optional: Fresh herbs like thyme or rosemary for extra aroma

Instructions

1. Place the kohlrabi in a bowl and toss with olive oil, paprika, garlic powder, salt, and pepper. Mix well so the pieces are evenly seasoned.
2. Preheat the air fryer to 180°C (350°F).
3. Spread the seasoned kohlrabi evenly in the air fryer basket. Make sure the pieces are not stacked to allow them to get crispy.
4. Cook for about 15–20 minutes until crispy and golden brown. Shake the basket once or twice during cooking for even browning.
5. Before serving, optionally garnish with fresh herbs and enjoy immediately.

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Why Kohlrabi from the Air Fryer?

Kohlrabi is a nutrient-rich superfood loaded with vitamin C, calcium, and antioxidants that support the immune system and relieve the body. Cooking it in the air fryer preserves these valuable nutrients while providing a crispy and delicious texture

Stuffed Cabbage Rolls A Classic Reinterpreted ( englisch)

Stuffed Cabbage Rolls

A Classic Reinterpreted

Hearty, healthy, and full of flavor

Stuffed cabbage rolls, also known as "Krautwickel," are an absolute classic in German cuisine. They combine the delicate flavors of cabbage with a hearty filling and a delicious sauce. But who says traditional dishes can’t be given a modern twist? In this blog post, you'll discover everything about this timeless dish, how it can be made healthier and even more flavorful—without losing its classic charm.

What Makes Stuffed Cabbage Rolls So Special?

Stuffed cabbage rolls are incredibly versatile, nourishing, and filling. They combine the robust, earthy notes of white cabbage with a hearty filling traditionally made from ground meat, rice, and spices. But the beauty of stuffed cabbage rolls lies in how easily they can be adapted to satisfy both meat lovers and vegetarians or vegans alike.

Cabbage: An Underrated Superfood

White cabbage, the main ingredient in stuffed cabbage rolls, is a true nutritional powerhouse. It is rich in vitamins C, K, and fiber, which aid digestion and keep you full for longer. It also contains antioxidants that have anti-inflammatory properties and help boost the immune system. Especially during the colder months, cabbage dishes are perfect for providing the body with essential nutrients.

The Modern Interpretation: Plant-Based and Light

Nowadays, many people opt for a healthy, plant-based diet, and stuffed cabbage rolls are perfect for a meat-free version. Instead of traditional ground meat, you can simply use plant-based mince. Not only is it just as filling, but it also provides valuable proteins and fiber without being too heavy on the stomach. You can also use rice or quinoa for extra nutrients and texture in the filling.

This modern twist makes stuffed cabbage rolls a lighter yet nutritious dish that fits perfectly into a healthy diet. They can also be made vegan without sacrificing flavor.

The Perfect Sauce for Stuffed Cabbage Rolls

The sauce is the heart of every stuffed cabbage roll. A rich tomato base, refined with mustard and a touch of sugar, offers the perfect balance between sweetness and acidity. For those who prefer a creamier sauce, a splash of cream or plant-based cream at the end adds a velvety texture that pairs beautifully with the tender cabbage.

Stuffed Cabbage Rolls: A Sustainable Dish

Another great aspect of stuffed cabbage rolls is their sustainability. Cabbage is a regional and seasonal vegetable, widely available during the fall and winter months. Additionally, this dish is a great way to use up leftovers—whether it's cooked rice or any spare vegetables. It's not only delicious but also environmentally friendly and resource-efficient.

Tips for Preparation

1. Preparing the Cabbage: Blanch the cabbage to soften the leaves and make them easier to roll without tearing.
2. Adjust the Seasonings: Play with the spices to give your filling a personal touch. Cumin, paprika, or even a pinch of nutmeg can enhance the flavor.
3. Securing the Rolls: Use toothpicks or kitchen twine to keep the rolls tightly secured while cooking, so they maintain their shape.

Stuffed Cabbage Rolls: A Classic for Any Occasion

Stuffed cabbage rolls are perfect not only for festive occasions but also for everyday meals. They can be made ahead of time and reheated, making them ideal for meal prep. Plus, they freeze well, which makes them a convenient and tasty option for busy weeks.

Whether you make them traditionally with ground meat or try the modern, vegan version—stuffed cabbage rolls are always a great choice. They bring comforting, wholesome food to the table that is nutritious, filling, and versatile.

Conclusion: Tradition Meets Modernity

Stuffed cabbage rolls are much more than just a dish from the past. They have evolved over time and continue to find their place in modern kitchens. Whether prepared traditionally or with a modern twist, this dish combines comfort and flavor in perfect harmony.

Try this recipe and discover how easy it is to elevate traditional dishes with modern ingredients. Follow my blog for more creative recipes and tips around both traditional and modern cuisine!

Cabbage Rolls à la Top Chef: Hearty and Perfect

These cabbage rolls are a true highlight of traditional cuisine with a modern twist. Juicy plant-based meat wrapped in tender cabbage leaves, braised in a flavorful sauce – the perfect comfort food!

Ingredients (for 4 servings): 1 large white cabbage
400 g plant-based meat (or beef, depending on preference)
1 onion, finely diced
2 garlic cloves, minced
100 g cooked quinoa for extra fiber
1 egg (optional, for binding)
2 tbsp tomato paste
500 ml vegetable broth
1 tbsp mustard
1 tsp paprika powder (sweet)
1 tsp caraway seeds (optional, for a subtle touch)
Salt & pepper to taste
2 tbsp olive oil
200 ml tomato purée
Fresh parsley for garnish

Preparation:
Prepare the cabbage leaves:
Blanch the cabbage by carefully removing the outer leaves and cooking them in boiling water for 3–4 minutes until pliable. Then, shock them in ice water and drain.

Prepare the filling:
In a pan, sauté the onion and garlic in 1 tbsp of oil until translucent. Add the plant-based meat (or beef) and cook until done. Add quinoa and tomato paste, mix well, and season with paprika powder, caraway, salt, and pepper. If using, fold in the egg for binding.

Roll the cabbage:
Place 2–3 tbsp of the filling onto each cabbage leaf, fold in the sides, and roll tightly. Secure the rolls with toothpicks or kitchen twine to keep them intact while cooking.

Sear the rolls:
In a large pot, heat 1 tbsp of oil and sear the cabbage rolls on all sides until golden brown.

Braise the rolls:
Mix the vegetable broth with tomato purée, mustard, sugar, and a pinch of salt and pepper, then pour it over the cabbage rolls. Cover and simmer over medium heat for about 45 minutes, until the cabbage is tender and the filling is cooked through.

Serve:
Place the cabbage rolls on plates, drizzle with the sauce, and garnish with fresh parsley.

Top Chef’s Tip:
For a richer sauce, add a splash of cream or plant-based cream at the end.
Feel free to customize the filling by adding mushrooms or nuts for extra texture.

Enjoy! These cabbage rolls are a perfect balance of tradition and modern flavors – hearty, savory, and simply irresistible!

Fiber-Rich Breakfast : Avocado Bean Power Bowl ( englisch)

Fiber-Rich Breakfast

Avocado Bean Power Bowl

This delicious Avocado Bean Power Bowl is rich in fiber, healthy, and filling—all without grains or fruit! Perfect for a power-packed start to your day.

Fiber-Rich Breakfast:

The Avocado Bean Power Bowl

A healthy, fiber-rich breakfast is key to a powerful start to the day. If you're looking for an alternative that skips grains and fruits, the Avocado Bean Power Bowl is just what you need. In this blog post, I’ll introduce you to this simple and satisfying breakfast recipe that provides your body with plenty of fiber, healthy fats, and protein.

Why a Fiber-Rich Breakfast is Important

Fiber plays a crucial role in our diet by promoting digestion and keeping us full for longer. In the morning, it ensures a steady energy boost. But how can you consume fiber if you want to avoid grains and fruits? The solution: beans, chickpeas, and vegetables like avocado and carrots are fiber powerhouses!

Benefits of the Avocado Bean Power Bowl

This power bowl is not only fiber-rich but also an excellent source of healthy fats, plant-based proteins, and essential nutrients. The combination of avocado and beans ensures that you stay full longer and have enough energy for the day.

1. High Fiber Content:

   • Beans and chickpeas are excellent sources of both soluble and insoluble fiber. They promote healthy digestion and help you feel full.
   • Walnuts provide not only fiber but also valuable omega-3 fatty acids.

2. Healthy Fats:

   • Avocados are loaded with healthy monounsaturated fats that are great for heart health and help keep you feeling full.

3. Easy Preparation:

   • The Avocado Bean Power Bowl is ready in less than 15 minutes and can easily be customized with different vegetables or herbs to suit your preferences.

A Breakfast that Can Be Easily Varied

The best part about this recipe? It’s incredibly versatile! If you want more protein, add tofu or tempeh. For extra crunch, pumpkin seeds or sunflower seeds are perfect. Fresh herbs like basil or mint can also add vibrant flavors to your bowl.

Conclusion: A Fiber-Rich Breakfast You’ll Love!

The Avocado Bean Power Bowl is the perfect choice for anyone looking for a fiber-rich breakfast without grains or fruits. It’s not only nutritious and filling but also easy to prepare and customize. Start your day with this delicious bowl and enjoy the energy it provides!

Try this recipe and let me know how you liked it! Be sure to check back on my blog for more healthy, fiber-rich breakfast ideas.

Ingredients (for 2 servings):

• 1 avocado (rich in healthy fats)
• 200 g black beans (from a can, well-rinsed)
• 100 g chickpeas (from a can, well-rinsed)
• 50 g grated carrots
• 30 g chopped walnuts (for extra crunch and fiber)
• 1 handful baby spinach or arugula
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1 tsp cumin
• 1 tsp paprika
• A pinch of salt & pepper
• Fresh herbs (e.g., parsley or cilantro) for garnish

Instructions:

Beans & Chickpeas:

Mix the drained black beans and chickpeas in a bowl with cumin, paprika, salt, and pepper. Optionally, you can warm them briefly in a pan with a little olive oil to lightly toast them and intensify the flavor.

Avocado & Carrots:

Halve the avocado, remove the pit, and slice the flesh. Grate the carrots finely.

Assembly:

Spread the spinach or arugula as a base in a bowl. Add the bean-chickpea mixture, avocado slices, and grated carrots. Sprinkle the chopped walnuts on top.

Dressing:

Mix olive oil and lemon juice and drizzle over the bowl.

Garnish:

Top with fresh herbs and, if desired, season again with salt and pepper.

Tip: You can also add roasted pumpkin seeds or sunflower seeds to pack in even more fiber and healthy fats.

Enjoy! This power bowl provides a perfect start to your day, keeping you full and giving your body the fiber it needs—all without grains or fruit

The Fascinating World of Kale ( englisch )

The Fascinating World of Kale

History, Origins, and Health Benefits

Kale, often praised as a superfood, has a rich history and holds a prominent place in global cuisine. From its ancient origins to its modern-day popularity, this leafy green has secured a spot in our kitchens and on our plates. In this blog post, we will explore the history, origins, and remarkable health benefits of kale, helping you understand why it deserves a place in your diet.

A Brief History of Kale

Kale belongs to the Brassica family, which includes cabbage, broccoli, and Brussels sprouts. Its origins date back over 2,000 years to the Mediterranean region. The ancient Greeks and Romans cultivated kale for its nutritious leaves and recognized its health-promoting properties long before modern science confirmed them.

During the Middle Ages, kale became a staple in European diets, especially in northern countries. Due to its resilience, it was ideal for winter consumption, as it could withstand cold temperatures better than many other crops. In fact, kale is one of the few vegetables that can be harvested after a frost, which enhances its sweetness.

Kale’s Journey to America

Kale was introduced to the United States by European settlers in the 17th century. It quickly gained popularity as a robust crop that could thrive in various climates. Throughout the 19th and early 20th centuries, kale remained a common feature in American gardens, particularly in the Northeast.

However, its popularity declined in the mid-20th century as processed foods became more prevalent. It wasn’t until the 21st century that kale experienced a renaissance, becoming a staple in health-conscious diets and culinary trends. Today, kale salads, smoothies, and chips can be found in restaurants and grocery stores around the world.

A Nutrient Powerhouse

Kale is known for its impressive nutritional profile. Here are some of the key health benefits that make kale a must-have in your diet:

• Rich in Vitamins and Minerals: Kale is an excellent source of vitamins A, C, and K. Vitamin K is crucial for blood clotting and bone health, while vitamin C boosts the immune system and promotes healthy skin.

• High in Antioxidants: Kale contains powerful antioxidants like quercetin and kaempferol, which help combat oxidative stress and inflammation in the body.

• Supports Heart Health: The fiber, potassium, and antioxidants in kale contribute to heart health by lowering cholesterol levels and regulating blood pressure.

• Aids Digestion: Kale is high in fiber, promoting healthy digestion and helping with weight management by providing a feeling of fullness.

• Low in Calories: Kale is low in calories, making it an excellent choice for those looking to maintain or lose weight while still getting essential nutrients.

How to Incorporate Kale into Your Diet

Incorporating kale into your meals is easy and delicious. Here are a few ideas:

• Salads: Mix chopped kale with your favorite vegetables, nuts, and a light dressing for a nutritious salad.

• Smoothies: Blend kale with fruits like bananas, apples, and berries for a nutrient-rich smoothie.

• Soups and Stews: Add chopped kale to soups and stews for an extra boost of vitamins and minerals.

• Sautéed: Sauté kale with garlic and olive oil for a tasty side dish.

• Kale Chips: Make a healthy snack by baking kale leaves with a pinch of salt until crispy.

Conclusion

Kale is more than just a trend; it is a historic vegetable with a wealth of health benefits. From its ancient roots to its modern-day popularity, kale has proven itself as a versatile and nutritious addition to any diet. Harness the power of kale in your meals and enjoy the delicious flavors and health benefits it brings. Whether you're making a hearty kale salad or a comforting soup, this leafy green is sure to nourish your body and satisfy your taste buds.

The Marvelous World of Dietary Fiber ( englisch )

The Marvelous World of Dietary Fiber:

Its Types, Importance for Health, and the Role of Gut Bacteria

Dietary fiber plays a crucial role in our nutrition and overall health. These fiber-rich nutrients are found in various foods.

Here are some examples:

Whole grains such as whole grain bread, pasta, and rice, as well as quinoa, are high in fiber.

Excellent sources of fiber include beans, lentils, chickpeas, and peas.

Among vegetables, we find rich sources of fiber, such as green leafy vegetables like spinach, kale, and Swiss chard, along with many other vegetables like broccoli, carrots, celery, and sweet potatoes.

Further examples of fiber-rich foods can be found in the abundant selection of fruits and berries.

This includes apples, pears, bananas, oranges, plums, and avocados.

Examples of healthy berries are red and black currants, gooseberries, blueberries, and tomatoes, pumpkins, and zucchini, which are also classified as berries.

Healthy strawberries belong to the nut family.

Nuts and seeds are also an excellent source of fiber.

This includes the aforementioned strawberries.

Other examples from this outstanding food group include almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and hemp seeds.

In this article, I will discuss the various types of dietary fiber, their importance for health, and the vital role that gut bacteria play in processing fiber.

Types of Dietary Fiber:

Soluble Fiber:

This type of fiber dissolves in water and forms a gel-like substance. It is found in foods such as oats, legumes, apples, and carrots.

Insoluble Fiber:

This fiber does not dissolve in water. It helps increase stool bulk and supports gut health. Foods such as whole grains, vegetables, and nuts contain insoluble fiber.

The Importance of Dietary Fiber for Our Health:

Digestive Promotion:

Dietary fiber promotes healthy digestion by regulating bowel movements and preventing constipation.

Blood Sugar Control:

Soluble fiber can help stabilize blood sugar levels by slowing the absorption of sugar.

Cholesterol Reduction:

Fiber binds to bile acids in the intestines and promotes their excretion, which can lead to a decrease in cholesterol levels.

Weight Management:

High-fiber foods provide a longer-lasting feeling of fullness and can help control weight or even support weight loss.

The Role of Gut Bacteria

Gut bacteria play a crucial role in processing dietary fiber. These beneficial bacteria ferment fiber in the colon, producing short-chain fatty acids such as butyrate, propionate, and acetate.

These short-chain fatty acids play an essential role in the human body, particularly in the digestive tract.

Energy Metabolism:

These fatty acids are used by the gut cells as an energy source. They are needed for various metabolic processes and the production of enzymes.

Butyrate is the preferred energy source for colon cells and helps maintain a healthy gut barrier.

Anti-Inflammatory Effect:

Short-chain fatty acids have anti-inflammatory properties and can reduce the expression of inflammation. Lower inflammation in the body can help regulate the activity of enzymes involved in inflammatory responses, thereby contributing to the prevention of inflammatory bowel diseases.

Gut Health:

Butyrate, as one of the most important fatty acids, is used by gut cells as a preferred energy source.

Propionate and acetate help maintain a healthy gut flora and function.

They support the integrity of the intestinal lining and contribute to regulating bowel movements, promoting digestion and nutrient absorption.

Immune System Regulation:

These fatty acids work with the immune system to help maintain an appropriate immune response by influencing the activity of certain immune cells. This contributes to disease defense and maintains an optimal environment for the body's enzymatic reactions.

Although short-chain fatty acids are not directly involved in enzyme formation, they can still influence enzyme activities by regulating various metabolic and immune responses that are crucial for the body's health.

Metabolic Health:

Short-chain fatty acids can regulate metabolism and improve insulin sensitivity, reducing the risk of metabolic disorders such as diabetes.

Overall, dietary fiber and the short-chain fatty acids produced by gut bacteria are crucial for the health of the digestive system, metabolism, and immune system.

By consuming a fiber-rich diet, we positively influence our health.

In our nutrition, dietary fiber plays a crucial role in our health. These fiber-rich nutrients are contained in a variety of foods