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Nutritional Advice Part 3 – A healthy diet protects the body and soul, works like a balm for the memory and is budget-friendly

A so-called "power-dish" like that which Dr. Neal D. Barnard (Professor of Medicine, Washington) recommends contains one quarter fruit, one quarter vegetables, one quarter pulses and one quarter grains. The combination of two of these meals with intermittent fasting causes fat to melt away and activates the brain cells. Books such as "Powerfoods für das Gehirn" ("Power Foods for the Brain"), "Raus aus der Käsefalle" ("Escape the Cheese Trap") and "The Vegan Starter Kit" (which are listed in this blog) discuss some of the topics of this article in detail.

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Nutritional Advice Part 2 Which carbohydrates to choose? Why protein and how much?

To begin a small aside which approaches speculation. Just a moment ago I watched an interview with Dr. Rüdiger Dahlke, whose approach is explained in the book "Peace Food". Even the most optimal means of feeding (feeding cows with grass) does not change the fact that animals which are used for consumption ultimately end up in the slaughter house. Even the small percentage of animals which are slaughtered in the most humane way possible go through extreme stress and fear. These fear and stress hormones are not simply diffused; instead, they are consumed by humans when they eat meat.

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Black rice ring with vegetables

Rice is a healthy food. The black rice "Nerone" is grown in Italy. This variety gets its colour from the natural pigmentation of the outer grain layers. It supplies essential minerals and vitamins such as the relatively rare vitamin B9, skin vitamin E and cell-protecting carotene. A strong nutty flavour gives black rice its unique taste. Black rice has a high protein and fibre content and contains minerals such as iron, manganese, phosphorus and magnesium. Black rice can, therefore, be a valuable component of vegan cuisine. The Stirnrunzler recipe kitchen presents its own creation with black rice and vegetables, which can be flexibly supplemented with fried tofu or mushrooms, for example.

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Regulate testosterone levels in a natural way

Sesame seeds are rich in phytochemicals and polyunsaturated fatty acids. Plant sterols ensure that the cholesterol level can be lowered naturally. Sesame seeds contain haematopoietic iron, bone-strengthening calcium, and selenium, a trace element that strengthens the immune system. Niacin is essential for regenerating skin, muscles, nerves, and DNA. Tocopherol (vitamin E) also protects against free radicals. Sesame is an essential source of protein, especially for vegetarians and vegans. The well-known natural scientist Dr Alfred Vogel avoided protein deficiency by eating enough nuts, sesame seeds, and almonds. Sesame seeds comprise around 20 per cent protein and a good half of high-quality fats.

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Omega 3 fatty acids

Some non-dairy milk is fortified with DHA. A study published in the Journal of the American Dietetic Association found that soya milk consumption improved the blood lipid profile of adults with hypercholesterolaemia.Some foods, such as muesli and energy bars, are fortified with DHA. A study published in the Journal of Nutrition found that DHA-fortified foods improve the blood lipid profiles of healthy adults. It is important to note that the body's conversion of ALA to EPA and DHA is limited. Vegans need to consume a variety of plant-based omega-3 sources and consider supplementing with DHA and EPA, especially if they are pregnant, breastfeeding or have a history of heart disease.

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Quick, Easy to Preserve, Wholesome and Yet Filling

Green asparagus is already back in the chiller cabinets of the supermarkets. It's still expensive, but a slight spring fever is coming. Courgette soup can be made using the same simple recipe. It goes well with a few falafel patties, which are just as quick to prepare. The falafel "dough" and the soups can be kept in the fridge for at least three days. This is a quick way to serve a wholesome lunch or dinner after or during a busy day.

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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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