In this video Domenika from flexifasten.com explains what ingredients you need for your basic breakfast and how a warm quinoa porridge is prepared. Start your day basically!
She explains the differences between basic and base-forming recipes.
This video is part of the series - "1x1 of Basen fasting" - the perfect way to start a healthy diet change.
Basen fasting (Basenbildende diet) for 2 people
70 g (100 g) of quinoa - germinated (soaked or washed)
50 g of dried fruit
1 pinch of cinnamon
100 g (200 g) of fruit, fresh or steamed (or steamed in butter)
Quinoa is originally from South America and was a basic food for the Andes for more then 6,000 years. Therefore, they are also known as seed of the Inca. As spinach and red beets, quinoa belongs to the family of the Amaranthaceae. Quinoa is mainly cultivated in Peru, Bolivia and Ecuador. Quinoa is very weather resistant. However, it denies not only against extreme weather but also bad soil conditions. There are numerous types of quinoa in diverse colours. In the 16th century the Spanish conquerors forbade quinoa as they classified it as unchristian aliment. Furthermore, they wanted to weaken the Inca. Instead, European grains were introduced. Quinoa was only cultivated in very isolated high plains. Quinoa became well-known in the 1990s after the NASA stated that it is suitable as astronaut food thanks to its high proportion of protein and amino acids. In particular in Europe and North America, quinoa became more popular in recent years. As a result of the rising prices, the earnings of quinoa growers increased as well. However, the high demand leaded to rising prices in the growing countries as well. As a result, less people are able to afford the traditional seed. Today, the cultivation is often promoted.
Quinoa is a great protein source. Moreover, quinoa contains all essential amino acids and is rich in minerals and vitamins. Furthermore, this pseudo grain is gluten-free and rich in fibres. Since quinoa contains 50 percent more iron as wheat, it is especially nutritious for non-meat-eaters and vegans. The high proportion of magnesium prevents vasoconstrictions, which can counteract migraine as well. The amino acid tryptophan boosts the production of serotonin. The amino acid lysine can prevent cancer due to its repairing function of the connective tissue. Only a small part of the containing carbs is converted to sugar. That means, that quinoa is particularly suitable for people with high blood pressure or overweight. Furthermore, quinoa saturates and ensures a regular digestion. Quinoa consists of polyunsaturated fatty acids such as the anti-inflammatory omega-3 fatty acid. The antioxidant secondary plant substances protect from free radicals and help to prevent diseases. Moreover, quinoa is basic, what means, that is has a deacidifying effect and regulates the acid-base balance.
You can eat quinoa in both ways, row and cooked. You can buy popped and flocked quinoa as well as quinoa flakes. Quinoa can be cooked, crushed, roasted, soaked or germinated. As a rule, quinoa is sold already peeled as the shell contains the inedible bitter substance saponin. Since quinoa is gluten-free, it is particularly suitable for people with an intolerance. Quinoa can be used in many ways. It can be used as alternative to rice or processed to risotto. It is also used for salads. Often, quinoa can be found in cookies or other desserts. Popped quinoa goes great with muesli or porridge.
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.
Cinnamon is one of the oldest spices of the world. People claim, that cinnamon have already been used in Central Asia 4,000 years ago. From there, it came from Syria and Egypt along the trade routes to Europe, more precisely to Greece and Italy. There, cinnamon stood for luxury and wealth. In medieval Europa people still had to pay a lot, because intermediaries wanted to make a profit. In this time, cinnamon was still a symbol for power. The Arabs had a monopoly for spices. They were the only one with trade connections to Asian countries. After the discovery of India, the Portuguese and Dutch kept the prices high. Only in the 19th century, ordinary people were able to afford cinnamon, too.
What is cinnamon? Cinnamon is the bark of the cinnamon tree. The branches are cut, and the inner bark is removed and dried. That cinnamon stick is made. The Ceylon cinnamon, which is also known as “real cinnamon”, comes from Sri Lanka. Cinnamon is also cultivated in countries like Indonesia, China, Vietnam, Madagascar and Brazil.
Cinnamon contains plenty of effective ethereal oils. These are mainly in the bark. With about 75 percent, cinnamic aldehyde is a predominating ingredient of cinnamon. Thanks to cinnamic aldehyde and eugenol, cinnamon has its personal fragrance. Furthermore, cinnamon contains plenty of antioxidants. Cinnamon reduces the blood sugar level, is a remedy for diabetes and prevents heart diseases as well as digestion problems. Cassia cinnamon, which is also known as “China cinnamon”, contains coumarin. It was claimed for a long time, that coumarin was dangerous for liver and kidney, however, only pre-harmed people are affected.
In particular in West Europe at Christmas time cinnamon is very popular. Cinnamon is used for cookies, baked apples and mulled wine. The rest of the year, cinnamon is usually used for desserts, rice pudding, crêpes and muesli.
Thanks to its ethereal oils, you can easily test if grounded cinnamon is still good. If the smell is spicy and aromatic, you can use it. It is the same with the taste: if the cinnamon tastes spicy and aromatic, it is still good. Rightly stored, grounded cinnamon keeps being aromatic. Cinnamon sticks can be used for up to three years.