The gentler, the more alkaline: which method when, why raw food until 2 pm and how sprouting and fermenting unlock nutrients โ with a cooking traffic light and quiz.
The gentler the preparation, the more alkaline. Some methods even improve digestibility.
Fruit, salads and smoothies in the first half of the day.
Steamed vegetables, soups and stews relieve your gut.
Combining the benefits of raw and cooked.
Oxalates in spinach, chard or beetroot bind calcium. Blanching or boiling releases some into the water.
Heat destroys some vitamins too โ hence the variety. More on calcium: alkaline minerals.
Heat as much as necessary, as little as possible. Water or steam heats far less than pan or oven.
And fewer nutrients leach into the water.
Also gentle โ finished with olive oil (which oil).
No need to exclude: lower the heat, shorten cooking time or alternate with water-based methods.
Olive or coconut oil suit cooking. Example: alkaline patties.
Deep-frying uses very high heat and can produce trans fats.
Most sprouts contain more vitamin C, often more iron and B vitamins; phytic acid is broken down.
Some sprouts are eaten raw, others lightly heated. Chickpeas and beans still need cooking โ just shorter. Guide: step by step.
Ferment seeds purรฉed โ as fermented dough or nut cheese.
Mix with water, salt and a starter: culture powder, sauerkraut juice, an organic apple or lemon. More: sauerkraut & kombucha.
Nuts, seeds, legumes and grains benefit most. They contain phytic acid that binds minerals and can irritate the gut.
Soaking reduces them, sprouting and fermenting even more โ and unlock new nutrients. Nuts: nuts & seeds. Sprouted grains: carbohydrates.
Your result
0Great โ now you know!
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Not necessarily. Raw until 2 pm, then warm food. Cooking can also reduce oxalates.
Steaming: gentle heat and fewer nutrients lost.
Yes, consciously โ lower heat and suitable oils. Deep-frying is off-limits.
It reduces phytic acid and aids digestion.
With lactic fermentation using water, salt and a starter.
Raw in the morning, steamed later, sprouted and fermented as extras โ or let us cook for you at the Zollhaus.
Further sources: Bundeszentrum fรผr Ernรคhrung (BZfE)
Alkaline cuisine, yoga, nature and spa โ with our team in the Ore Mountains.
