In this video Domenika from flexifasten.com explains what ingredients you need for your basic breakfast and how to prepare a kernel muesli with sunflower and pumpkin seeds. Start your day basically!
This video is part of the series - "1x1 of Basen fasting"- the perfect way to start a healthy diet change.
Basen fasting (base-forming nutrition) for 2 persons
1 tablespoon (2 tablespoon) of pumpkin seeds
1 tablespoon (2 tablespoon) of sunflower seeds
1 tablespoon of raisins
1 tablespoon of nuts, e.g. almonds, walnuts, pecans
50 g of dried fruit
150 g (250 g) of fresh fruit
The pumpkin is originally from Central America and South America. It is said to be known for decades and is a basic food for native people. In the 16th century, the pumpkin came to Europe. Today, China, India, Russia, Ukraine and the USA are the leading producers. There are five cultivated pumpkin types. However, only three of them are found on the market: the vegetable marrow, the cucurbita moschata and the cucurbita maxima. Pumpkins are berries which grow on climbing plants. Thanks to its minerals and vitamins, the pulp has a dewatering and digestive effect. Types with orange pulp contain a lot of carotenoids. Carotenoids are secondary plant substances which strengthen our immune system and prevent diseases like cancer. The hull-less seeds of the pumpkin can be eaten row or roasted. They are very popular in the Arabic area from the beginning of time. However, the crispy seeds are also entrenched in Europa for a long time. With 30 g of protein per 100 g, pumpkin seeds are full of proteins. Moreover, they contain plenty of important ingredients. Green seeds, which are mostly used for pumpkin oil, are a popular remedy for bladder and prostate symptoms. They contain important fibres as well as secondary plant substances such as phytosterol or carotenoids. At regular consumption, pumpkin seeds can prevent benign prostate enlargement. Furthermore, the fertility of men are said to be improved. Pumpkin seeds contain plenty of vitamins and minerals such as magnesium or potassium. The amino acid tryptophan can also be found in pumpkin seeds. In our organism, the amino acid is converted to serotonin. Pumpkin seeds can free humans and animals from parasitic worms. Tapeworms, for example, can be excreted. Moreover, they are a remedy for hair loss. Three times a day a tablespoon of pumpkin seeds are said to improve the hair volume. However, pumpkin seeds have a large amount of carbs and fat. 100 g of them have 560 kcal.
Pumpkin seed oil is made of roasted pumpkin seeds. The price is high for a good reason: about 2.5 kilos of pumpkin seeds are needed for one litre oil. Pumpkin seed oil consists of 80 percent of unsaturated fatty acid. In particular linoleic acid, which belongs to the family of omega-6-acids, is very healthy as it can lower the risk of heart diseases or diabetes. Furthermore, the high amount of vitamin E with its antioxidant effect can slower the ageing process. Pumpkin seed oil has the same healthy ingredients as pumpkin seeds.
Pumpkin seeds can be used in many ways. The can be found very often on top of bread rolls. They are also a great snack. Pumpkin seeds can be used for salads, soups or pasta as well. Furthermore, they are great in order to refine muesli or yogurt.
Sunflowers are originally from North and Central America. Since their seeds are edible, they have been grown for thousands of years. In the 16th century the Spanish brought them to Europe. Today, sunflower seeds are mainly produced in China, Russia, Ukraine, Argentina, the USA, Hungary, Bulgaria and Romania. They contain plenty of vitamin B, unsaturated folic acids, proteins and magnesium. Thus, bones and teeth are strengthened and the hemogram improved. Furthermore, cardiovascular diseases can be prevented. If you eat enough sunflower seeds, less carbs get to the metabolism. This helps to lose weight. Sunflower seeds contain a lot of protein: 100 g of sunflower seeds contain approximately as much protein as a steak. In particular, sunflower seeds are used to produce sunflower oil. Sunflower oil contains of linoleic acid, which has a positive effect on the cholesterol level of the blood.
Grapes have already been dried in ancient times. Today, countries like the USA (California), Turkey, Iran, South Africa and Australia are the leading nations in production of raisins. There are originally from Armenia, where grapes were buried in order to produce raisins. When raisins came from Middle East across Greece to Italy, they were immediately established as basic food. Later, they were given to successful athletes. “Raisins” is used as general meaning for dried grapes. Depending on grape variety and origin you differentiate between sultanas, currants, grapes and grape-raisins.
Sultanas are seedless, with a thin peel, gold-yellow to red-brown and very aromatic. As a rule, the ripe grapes are dipped in a potassium carbonate mixture in order to roughen the peel. In this way, the grapes become dry faster, a longer shelf life is ensured and moreover they keep their colour. Today, the majority of raisins is sold unbleached and without any preservatives. 95 percent of the imported raisins are sultanas. These are mainly supplied from Turkey, the USA, Iran, South Africa, Afghanistan and Argentina.
Currants are seedless, with a thin peel, with a dark-brown to black colour and a sweet-and-sour aromatic taste. During the process, they are not sulphurized. They are named after the Greek town Korinth. Greece is also leading producer of currants. Other suppliers are India, South Africa, Australia, and the USA.
Grapes are also seedless. As they get dryed in the sun they get their blue colour. During the process, they are not sulphurized. Main suppliers for grapes are the USA, Turkey, South Africa and Chile.
Grape-raisins have seeds and a fleshy consistency. Spain produces Malaga grape-raisins, which are made of muscadine grapes. They are known as speciality. However, Californian grape-raisins are sold without the seed.
Raisins have a fructose content of 64 percent. Thus, they are a good alternative to ordinary sugar. Moreover, raisins contain mineral and fibres as well as B vitamins. They are a good remedy for constipation and anaemia and supply the body with power.
Raisins are a popular sweet snack. They are often used for baked goods like raisin buns. However, they are used for salads as well. In Arabic countries they are added to couscous. Moreover, you can refine the most desserts with raisins. They are also consistent with cereals or porridge.
Almonds come originally from Near East and Central Asia. From there they came to the Mediterranean area, which is a great growing area today. With a good 50 percent the USA (California) is the World leading nation in production. Far behind are countries like Spain, Iran, Morocco, Italy, China and Tunisia. After the green drupe opened, you can see the kernel. Behind the hard shell you can find the seed, which is covered by a brown peel.
There are “sweet almonds” and “bitter almonds”.
As a rule, bitter almonds are delivered without shell. Exporting nations are countries like Morocco, Iran and Spain. The bitter almond contains the bitter substance amygdalin, which splits up in dextrose, bitter almond oil and toxic hydrocyanic acid, in combination with water and emulsin. Tip: the hydrocyanic acid volatilizes when cooking or baking. The unique taste of the bitter almond oil maintains.
Sweet almonds with shell are imported in small quantities from the USA, Spain and Portugal. In most cases, you can find them in nut mixtures. The top seller is almond kernels (peeled). These are imported in swarms from the USA and Spain to Germany. Almonds contain about 53 percent of fat and 34 percent of high-quality protein. Thus, they are one of the most high-fibre nuts. Furthermore, they contain vitamin B and E as well as magnesium. As a result, almonds can help to reduce the cholesterol level and ensure a healthy intestinal flora. You can keep almond kernels at cold temperatures up to one year.
Raw, roasted, salted, sugared. There are many ways to enjoy almonds. You can find them in baked good and confectionery such as marzipan and nougat, however, they are used to produce cosmetic products such as almond oil or soup as well.
You can find the walnut from the Balkan area to China and Japan. The real walnut can only be found in Europe. In Germany, the walnut can mainly be found in wine-growing areas or on weekly markets. Leading producers are China, the USA, Iran and Turkey. Walnuts for Germany are mainly imported from the USA, France, Hungary, Chile and Italy. Other exporters are countries like Moldova, Ukraine or India. The best quality, however, is from France and Chile. The fruit is round, green and smooth with a fleshy shell. As soon as the fruit is ripe, the shell breaks open. Behind this shell is the nut, which is covered by a hard and woody shell. The shape of the nut depends on the type. As soon as they are are ripe, the nuts are shaken from the trees. On the most growing plantations harvest and workmanship are made by machines for one reason: the faster walnuts are dried, the better the quality maintains. Walnuts can have a shelf life of up to one year. They should be stored protected from light.
With 70 percent of fat, which consists mainly of linoleic acid, 16 percent of protein and 6 percent carbs, walnuts are rich in nutrients. Furthermore, they contain many important minerals and vitamins. The large amount of the omega-3 fatty acids folic acid and ellagic acid can even prevent the fissions of cancer cells. The omega-3 acids and potassium also reduce the stress hormones cortisol and adrenaline. Moreover, they help forming the sleep hormone melatonin. Regular consumption of walnuts are said to protect from cardiovascular diseases and diabetes. The fat of the walnut is rich in unsaturated fatty acids and can reduce the cholesterol level. Thanks to the large amount of vitamin B6, the concentration and mental performance is improved. The zinc content strengthens the immune system. Due to the different minerals, bones and muscles are strengthened. As a result, arthritis, joint pains and fragile bones can be counteracted. The containing antioxidants of the vitamins ensure a soft skin. A hand full of walnuts every day is enough to benefit from the advantages. Despite the high calorie content of 714 kcal per 100 g, walnuts do not make fat at healthy amounts.
Walnuts are a perfect snack. They can be used for baked goods, especially for Christmas cookies. Walnuts are great in order to refine salads or pesto. They can be pressed to a high-quality aromatic vegetable oil, which is particularly used by gourmets in France. Alcoholic drinks like liquor can also be made of walnuts.
Pecan nuts belong to the family of the walnut tree plant. 96 percent of the production comes from the south of the USA and Mexico. Small growing are can be found in countries like South Africa and Australia. The seed is covered by a smooth and rather thin shell. Even to the harvest the 30-50 meters high trees are shook. After collecting, washing and selecting, the pecan nuts are dried. At cold temperatures the seeds can be stored for about 9 months. The kernels contain about 72 percent fat including a high proportion of valuable acids. Ingredients as calcium, magnesium and iron are contained as well. The consumption of pecan nuts promotes the cardiovascular system. They are recommended for people with diabetes or high blood pressure. Pecan nuts are a very popular snack, both raw and roasted. You can often find them in baked goods such as cookies or cake as well as in chocolate or pudding.
In particular well-known fruits such as raisins or apples have been basic foods for many centuries. Fruit have already been dried in former Mesopotamia 5,000 years ago. It was the aim to preserve fruit or bad times. In particular dates, which have been available in large quantities, were dried. The process became popular when people realized that fruit does not spoil in the sun but become sweeter and edible for a longer time. Later, dried fruit came across Greece to Italy. Besides dried figs and grapes, raisins were very popular in ancient Rome. Later, fruits like plums, apricots and peaches came from China across Greece to Europe.
Fruits can be dried in both ways, half-dried and full-dried. The residual strength is between 3 and 30 percent, depending on the degree of dryness. Due to this low residual strength, fruits are protected against germs and fungal attack. By drying fruits, the sugar level rises. As a result, they become a longer shelf life. Furthermore, they become sweeter due to their increasing aroma level. Ripe fruits are slowly dried at low temperatures. As a rule, this takes place with special dehydrating devices or by baking them. However, there are some other methods such as drying them on a loft, in the sun, or even freeze-drying. Good dried fruit is fleshy and has a soft surface. However, man-made druid fruit is often pesticide-treated in order to preserve the colour and as prevention against pests. Sulphur is part of nails and hairs. However, allergy suffers shouldn’t eat too much.
Dried fruit contains important vitamins, in particular B vitamins. Furthermore, there are plenty of minerals such as calcium or magnesium in it. Dried fruit contains fibres and secondary plant compounds as flavonoids and antioxidants. Dried fruit boosts the intestinal tract. As a result, it is a remedy for digestive disorders. By eating enough dried fruit, bones and teeth are straightened. Thus, osteoporosis can be prevented. Thanks to the potassium, the acid-base-balance is balanced. Moreover, dried fruit strengths the immune system, so that diseases can be prevented.
Dried fruit is great as a snack as well as a side dish. It is an important ingredient for fruit cake and for sweets. Dishes with meat or salads can be refined with dried fruits as well. In particular there is one great advantage for baking: fruit sugar can be used as alternative to sugar. In the region around Arabia dates with couscous are very popular. Dried fruit which is not softened and inlaid in alcohol is a delicacy. Often, dried fruit is fertilized with water steam after drying it, in order so make it softer.