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Boost your immune system and mood with oranges

In Europe, oranges are harvested from August (early varieties from Seville) to May (late variety from Tardivo di Sanvito, Sardinia). The most prominent orange-based product in global trade is orange juice, which mostly comes from Brazil and is traded in the form of concentrate (syrup). Fresh oranges have also become firmly established in the food industry in numerous countries. Oranges are often sold in an orange wrapper, a practice which used to be carried out for protective purposes but is now used as an advertising tool.

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Frowner’s Winter Salad

As it is high in the red pigment betanin, beetroot has a strong protective effect. The ancient Egyptians recognised the healing powers of the celery root. The Indians and Romans also valued the detoxifying effects of the strongly scented tuber. Celery found its way to Europe in the 8th century AD. Carrots contain more beta-carotene than any other vegetable. The body converts this into vitamin A, which has a strengthening effect on the eyes. This also protects the cells against free radicals. Two carrots a day are enough to meet your daily requirement.

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Aubergines (Solanum melongena) – healthy and quick to prepare

The aubergine was introduced to Spain in the 13th century and subsequently made its way to Italy. The first verifiable examples of it being cultivated can be traced back to China, although this is also suspected to have taken place in India. Because of its bitter taste, the aubergine was first used as an ornamental plant in Europe. Called "devil's egg" by Arabs, the French term "aubergine" became established. "Melanzana" is the name of the vegetable/fruit in Italy, which means "unhealthy fruit". "Eggplant" is what the aubergine is called in parts of the English-speaking world (US, Canada, Australia). This name refers to an old aubergine variety that was the size and colour of a hen's egg.

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Cauliflower season has begun

Cauliflower is a flowering vegetable, as its name suggests – its name comes from the many flowers on the inflorescence. Cauliflower is sold all year round. Anyone who values fresh, regional products in Switzerland will likely prefer to buy from October to April. Cauliflowers should be prepared as carefully as possible to preserve the many vital substances they contain. However, they can also be eaten raw. This way, the goodness in the cauliflower will not be lost. Cauliflower contains a lot of water, is low in calories (25 calories per 100 grams), high in fibre and therefore easy to digest.

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Apple and mango puree with orange

The virtues of apples and relevant health-related aspects have already been discussed on frowner.blog. Mangoes are just as healthy and go well with apples or berries. This fruit is a source of vitamins C, E and B and is very healthy despite its high fructose content. It is also rich in beta-carotene, a precursor of vitamin A. Mangoes "supply" three grams of beta-carotene per 100 grams of pulp, as well as essential minerals such as potassium, calcium and magnesium.

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‘Pink’ chia power pudding

The seeds of the chia plant (Salvia Helvetica) are rich in dietary fibre and are therefore considered very filling. Chia seeds swell up a lot when placed in liquids because they can absorb 25 times their weight in water. This increases the weight up to 10 times and therefore the volume of a meal. However, the amount of calories remains constant, and the satiated feeling lasts longer. Chia seeds are good for low-calorie diets. Chia seeds have been approved in the EU since 2013. At that time, they were a novel foodstuff. Originally from Mexico, the chia plant is cultivated in many Latin American countries and was a basic foodstuff and remedy of the ancient Maya people. Chia seeds outperform many other tried and tested foodstuffs in terms of the amount of antioxidants, calcium, potassium, iron, omega-3 and omega-6 fatty acids they contain. "Chia" is a Mayan expression and aptly means "strength".

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Dates – the healthy substitute for sweets

The many healthy ingredients in dates can support the metabolism, the nervous system and the heart muscles and lower LDL cholesterol. According to various studies, B vitamins can have a calming effect on people suffering from nervousness and general restlessness. B vitamins are also known to lower blood pressure. Dates contain B3 and B5 vitamins. So, this fruit can also be enjoyed in the evening without any problems. This is also down to the fact that dates contain amino acids. For example, the amino acid tryptophan is a precursor to serotonin. Tryptophan can be converted to melatonin. This hormone binds to nerve cells in the brain and can therefore also have a calming effect and relieve nervousness and insomnia.

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Ligurian flatbread with rosemary – focaccia

Sauté one finely chopped onion in olive oil and a tablespoon of whiskey and add finely chopped frozen spinach. Next, add 200 ml of water mixed with 1 level tablespoon of fat-free Morga bouillon powder, some pepperoncini and two bay leaves and simmer. Drain and allow to cool in the colander. Place on a kitchen towel and remove the bay leaves. Spread another handful of frowner's focaccia dough out on a baking tray lined with baking paper. Prick with a fork and brush with olive oil. Add 3-4 finely chopped tomato slices to the dough. Top with a few rosemary needles. Add the spinach (to a height of 1.5 cm) using a spoon and leave some space around the edges. Lay the finely cut mozzarella slices on top of the spinach, sprinkle with pizza seasoning and brush with olive oil.

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Zucchini pasta al frowner

Immigrants brought zucchini to Europe in the 17th century. Zucchini belong to the "pumpkin family", and the name is derived from the Italian term "Zucca", meaning pumpkin. This vegetable comes in different shapes and colours. It is usually harvested when half-ripe. The skin of tiny, hard zucchini is more delicate and softer at this point and can be stored cool for around ten days. The larger they are, the less flavourful they tend to be. Depending on the growing conditions and particularly if they are stored for too long, bitter substances can form, which are very unhealthy in higher concentrations. That is why it is best to always try a slice of zucchini before using it. If the taste is unusually bitter, it should not be eaten. Bitter zucchini can spoil an entire meal.

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Arugula (Eruca sativa)

The arugula plant boosts the immune system and is low in calories. Rocket salad is highly nutritious, has antioxidant properties and helps improve the function of almost every system in the body. Studies have demonstrated that it can improve heart health and reduce inflammation thanks to phytonutrients. Oxidative stress can be reduced, damage caused by free radicals combatted, and the ageing process can be slowed down.

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The apple (malus domestic) – a fruit that has a long history, is healthy and offers a wide range of culinary options

The apple tree, which comes from the rose family, is now one of the native precious woods. However, it originally came from Central and West Asia. The apple reached northern Europe from Italy during the campaigns of the Romans around 100 BC. Apples were cultivated in Europe as early as the first century AD but remained a "luxury" fruit until modern times. This is demonstrated by both the symbolism attached to them throughout history and their mystical status in fairy tales.

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A medicinal kitchen herb

Rosemary This finely scented, evergreen shrub with needle-like leaves has been used in the Mediterranean since ancient times and was dedicated to the goddess Aphrodite as a symbol of love and beauty. Known as a medicinal herb since the Middle Ages, rosemary remains indispensable in the kitchen today. Rosemary contains iron, potassium, calcium, magnesium, and vitamins A and C. The fresh "needles" (shoot tips) of rosemary are a key spice used throughout the year in Mediterranean cuisine and, depending on people’s taste, go well with almost everything. When vegetables, pizza, meat, cheese and salads are prepared with rosemary, its delicate scent is immediately recognisable in the kitchen.

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Pumpkin time

Peel the pumpkin, remove the seeds and cut into large wedges. Rinse with cold water and cook slowly until the vegetable wilts. Mash or mix. Add two to three bay leaves, depending on the desired portion, 3-4 heaped tablespoons of chives and parsley (fresh or freeze-dried) and fresh or dried peperoncini peppers to taste. Stir in a tablespoon of Morga fat-free vegetable stock as desired. Next, add two tablespoons of olive oil and some water if necessary and simmer gently for another half hour, stirring occasionally.

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Now the plums are ripe

Prunes contain iron, calcium, potassium, magnesium and phosphate. The B vitamins act as a balm for the nervous system and boost your metabolism. The dyes, especially those in the peel, have an antioxidative effect. They are good for the heart and help to protect against cancer.

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Frowner’s Thai autumn rolls

Six autumn rolls Add two tablespoons of soy sauce, two tablespoons of Sriracha chilli sauce, two tablespoons of chives, and some dried Thai chilli to a bowl and mix. Next, add 250 g of cabbage, chopped and washed, 250 g of washed soybean sprouts, two carrots, washed, peeled and sliced lengthways, and a few washed pepper strips. Mix carefully. Fill a bowl with warm water. Briefly add the spring roll wrappers (Thai kitchen) to the warm water individually. Lay carefully on a dry cloth.

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Vegan Lentil Curry

Lentils are low in calories and rich in fibre. People who follow a vegan diet in particular should ensure that they have a sufficient protein intake. With 23 g of protein per 100 g, lentils are one of the most high-protein foodstuffs. When combined with rice and grains, they provide all the important amino acids. Protein supports cell building and muscle growth and strengthens the endocrine and enzyme systems. Curry paste contains many healthy spices, it is easily digestible (no bloating or flatulence), it supports digestion and is anti-inflammatory.

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Series – Tips from the World of Naturopathy

Salads, vegetables, fruit and berries should be carefully and thoroughly washed. The best way to do this is to briefly place them in a salad strainer along with cold diluted vinegar before draining and rinsing two or three times in cold water. Place on a kitchen towel to dry or use this to wipe them down. Vinegar has an antibacterial effect. Cleaning fruit and vegetables in this way removes pesticides and chemical substances. A whitish film will often form on the surface of the water. This consists of substances that have been washed away – ones that in all likelihood no one would want to eat with their meal. This type of cleaning is particularly important when fruit and vegetables are being eaten raw. Add 100 millilitres of vinegar to a bowl of water. Berries can be added with some lemon juice and a pinch of sea salt. Always be sure to rinse well and dry.

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Quick Vegan Apricot Tart

Ingredients 1 packet of spelt cake mix (spelt flour 44%, water, vegetable oil (rapeseed, hydrogenated rapeseed, olive), wholemeal spelt flour 11%, iodized cooking salt, wheat flour, acidifying agents: citric acid, preservative: E202) The

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Scandinavian Wonder Bread

Preparation Add the baking mixture to a bowl, pour in the water and mix well with a mixer, using the dough hook attachment. Mix further using the whisk attachment. Shape the dough into a loaf, cover the bowl and leave in the fridge overnight. The next morning, cover the oven grid with baking paper and place in the centre or lower part of the oven. Bake the bread for 80 minutes at 200°C (select upper and lower heat). The oven should not be preheated. The baking mixture can also be used to make small bread rolls or crispbread.

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Vegan Salad with spelt “Hörnli” (Swiss small, curved macaroni)

Preparation Add the “Hörnli” and chopped pepperoncini peppers to salted water and bring to the boil. Cook al dente and drain well. Add some olive oil to a pan along with the “Hörnli”. Turn off the heat and briefly stir. Leave to dry in a sieve on a towel. Wash the peppers and zucchini and chop finely. Combine 2-3 tablespoons of the salad seasoning mix with the white wine vinegar and stir to a paste. Add olive oil and stir until it has reached the consistency of a sauce. Fold in a small tube worth of vegan mayonnaise and thin down with approximately 2 tablespoons of the soya cream. Season well with pepper. Add the finely chopped parsley, chives, peppers and zucchini and mix well with the warm “Hörnli”. If needed, season further to taste. The remaining 100g or so of “Hörnli” can be used for other dishes. Serve warm or cold. This recipe can be easily stored in Tupperware in the fridge and enjoyed the next day.

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Melon and Blueberry Salad

Preparation Wash the melons and core the Charentais Chop finely Wash the blueberries and place on a towel to dry Add 100ml of lemon juice to a pan along with the sugar and cherries and bring to the boil. Stir with a whisk (taste briefly with a teaspoon - the quantity of sugar can be adjusted according to the sweetness of the lemons and the fruits, as well as personal taste) Pour the hot mixture over the fruits Mix well with salad servers and garnish with the peppermint leaves

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Frowner Lentil Salad

If you are using the whole packet for the Frowner salad, be sure to have a large bowl on hand. Mix 1 and a half packets of the salad herb mixture with the white wine vinegar and a good quantity of pepper until a thick sauce is formed (paste). Whisk in the olive oil until the sauce has reached a good consistency (add a touch of soy sauce to taste). Otherwise use less salad herb mixture.

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