Organic fruits and vegetables: should this really be?


Today I would like to share my position on organic fruit and vegetables in this post.

How is the situation?

Many people who value a healthy diet buy organic fruit and vegetables at significantly higher prices. It is not even the organic farmers who dictate these high prices, but the supermarkets. You want to get the greatest possible turnover from the sale of these foods. The producers receive only a very small share of the turnover.

It is important to note that there are no harmful chemical pesticides that can cause various intolerances and interactions in the organic fruit and vegetables; nevertheless, organic farmers must also spray certain natural pesticides, such as copper sulfate, onto fruit and vegetable plants so that no vermin form, which of course does not differentiate between conventional and organic cultivation. Bugs can be found everywhere.

Die weit verbreitete Meinung, Bio-Obst und Bio-Gemüse enthalte gar keine Pestizide, stimmt so nicht. Es sind “bessere”, weniger schädliche Pestizide, die dieses Obst und Gemüse enthält.

It is also important to know that the limit values that apply to pesticides must be observed for all products that come from the EU. You should be careful with fruits and vegetables from Asian shops, as the origin and protection are unclear.

The big disadvantage of conventional fruits and vegetables, however, is that there can be interactions between the individual pesticides that are used. That is, if you have pesticide A on the apples and pesticide B on the bananas, they both eat, then there may be toxicological interactions. I see this as a major disadvantage of conventional vegetables. The source of this information is the statement of a recognized toxicologist from Germany, who announced this in a TV report.

My conclusion:

If you can and want to afford it financially, buy organic fruits and vegetables. However, if you are a smoker, you already have a high amount of pesticides and poisons in your cigarettes, so in this case it makes little sense to buy organic fruit and vegetables at high prices. In my opinion, this would hardly have a positive effect, since smoking contains such a high amount of toxins that even organic products would hardly have a positive effect.

Non-smokers and allergy sufferers, on the other hand, can protect themselves well against the above-mentioned interactions with organic fruit and organic vegetables. Nevertheless, it is thanks to the greed for profit in supermarkets that these foods are so immensely expensive. For example, you can get conventional oranges for around EUR 1.99, while the organic version costs at least EUR 3.99 for around 1.5 kg. A huge price difference of EUR 2.00.

People who have to live on the subsistence level can only afford these organic foods if they shop very consciously, carefully and very economically, otherwise this would not be possible. The food shopping cart for transfer recipients is a basket of terror for a nutritionist:

  • Cheapest, fat (liver) sausage,
  • Packet soups,
  • Lots of convinience products,
  • Few fruit or vegetables,
  • Instead of healthy mineral water, water should be drunk from the tap, etc.

So you should not feed people with state aid.

How to properly dispose of organic waste and avoid maggots



Organic waste is generated in every household. There has even been an obligation to sort organic waste since January 2015, so that every household is forced to collect organic waste separately. The house owners must place an organic garbage can on their property, which should ideally be used by all tenants. The European Union produces between 118 and 130 million tonnes of bio waste every year. According to Wikipedia, this should increase by 10% in the next few years.

However, people in Germany often find it very uncomfortable when the organic garbage begins to smell and even life in the form of white maggots develops in it, although the origin of life is of course the basic idea of organic garbage. It has been shown that around 48% of the actual organic waste in Germany is nevertheless disposed of as residual waste and thus incinerated.

Organic waste is organic or animal waste that can be recycled in this way. Biogas and compost are extracted from the organic waste. This varies depending on the city or municipality. The organic waste is broken down by microorganisms, living organisms or enzymes. The organic waste is treated by composting or fermentation.

The Biowaste Ordinance

In the Bioabfallverordnung it regulates exactly how companies, cities and municipalities should deal with organic waste. However, the focus of the regulation relates to horticulture and the agricultural disposal of organic waste.

What is allowed in organic waste?

Many people ask themselves what is allowed in organic waste. There is often a lack of clarity about this, since the information regarding waste disposal does not function properly and, in my opinion, is not operated enough.

A quarter of household waste consists of organic organic waste that is compostable.

Moist organic waste and meat waste should be wrapped in newspaper. Newsprint is available when you collect the free newspapers that are distributed in the mailboxes and on the doorstep in cities and towns, or when you subscribe to a daily newspaper.

Compost can replace peat in many cases and thus protects the peatlands that are threatened by peat extraction.


The following kitchen waste is allowed in the organic bin:

  • Salad and vegetable waste (potato peel, onion peel)
  • Fruit, fruit waste
  • Kernels and nutshells
  • Peel of tropical fruits (also lemon, orange and banana peel)
  • spoiled food (wrapping in newspaper)
  • Leftovers (raw, cooked, spoiled; wrapping in newspaper)
  • Fish, meat, bones (wrapped in newspaper)
  • Coffee filters, tea bags
  • Bread and pastry leftovers
  • Cheese leftovers (natural bark)

The following garden waste is allowed in the organic bin:

  • Potted and cut flowers
  • Lawn and grass clippings (dried)
  • Hedge trimming
  • Roots, wild herbs, seeds
  • Foliages, needles, moss, falling fruit
  • Plants, parts of plants, diseased plants
  • Branches, barks

Other that you can dispose of in the organic bin:

  • Paper towels, handkerchiefs, napkins
  • Kitchen paper, kitchen paper
  • Potting soil
  • Newsprint to wrap
  • Wood chips and sawdust from untreated wood
  • Small animal litter
  • Straw and hay
  • Hair, feathers

Nature in its original form completely recycles all organic and animal substances. Therefore, all people should help to use this natural disposal.

Smell and putrefaction

Since the decomposition of organic waste can lead to rotting, i.e. the odorless decomposition of substances, and due to lack of oxygen in organic waste and in the bio-ton, you should note the following points:

You can avoid smells though

  • the bio-ton is not in the sun
  • moist or wet organic waste can be wrapped in newsprint or paper bags. This also ensures that the organic bin remains cleaner.
  • Let the grass clippings wither, otherwise rotting can occur
  • You add rock flour, clay, fertilizer or algae lime that also binds the smell
  • Sprinkle the compost with chopped material, compost or soil, this also promotes ventilation
  • You keep the organic bin closed and make sure that you do not throw any organic waste next to the bin
  • You regularly clean the organic bin and always line its bottom with newspaper


Prevent the annoying maggot infestation

If you put mostly wet and damp kitchen and garden waste in the organic bin or in your organic waste bin, this can start to rot. Especially at high temperatures in summer, flies are attracted to lay eggs, which cause maggot infestation of the organic waste.

What can you do about it? 

You should always put enough structural material such as branches, twigs, flowers, shrubs, absorbent paper and cardboard waste, for example egg boxes, paper napkins, paper towels, paper bags such as bakery bags (only without foils please) in the organic waste. These materials absorb the moisture and bind odors.

You should always wrap moist and wet organic waste in newsprint, then no maggots will form.


Criticism organic waste bags

With the introduction of the obligation to collect organic waste, a large market for organic waste bags was created. They are said to be completely biodegradable and therefore fully recyclable. This is unfortunately not the case. Most of the organic waste bags available on the market are not recyclable and will only rot after many years.

The waste disposal companies in the cities and municipalities are unfortunately forced to sort out the trash bags in the organic waste by hand, despite their alleged recyclability. This results in high costs, which of course the citizens share in their garbage fees.

Please do not use bio-plastic bags for your bio-waste, which you can buy in drugstores etc. They damage the environment and create high costs for waste disposal.


Beautiful organic waste bins for your kitchen

There are a number of optically very beautiful organic waste bins on the market that have an activated carbon filter integrated that also absorbs odors. However, you should empty the organic waste several times a week, ideally daily, so that your kitchen remains really odorless. If you stick to the tips above, there is nothing standing in the way of the organic waste collection in your apartment. I got the tips from the waste disposal company in Frankfurt am Main and from the environmental telephone in Frankfurt am Main, so you can be sure that you are doing everything right with these measures.



By collecting organic waste, you make a very good contribution to the environment, you help protect the bogs, you actively contribute to the recycling system and you ensure that significantly less waste has to be burned in the waste incineration plants.

With the right measures, you can keep your organic waste and your organic bin free of putrefaction, maggots and smell. This is of interest to both the residents and the landlords.

Lose weight tasty, sustainable and healthy



Most people want to look good and look attractive. These characteristics are particularly important to women. In Germany, however, about 60% of all people are overweight. The reasons are the rich food supply in Germany, the prosperity of people and wrong eating habits, which also cause numerous diseases such as diabetes mellitus and high cholesterol as well as obesity. Even children are often overweight in infancy. They are comforted with chocolate and other sweets, rewarded or given them on holidays. Hardly anyone is aware that this is already laying a lifelong basis for obesity. In addition, children have bad teeth and dentists warn of periodontitis and tooth decay. I too was rewarded with chocolate and received it on certain festive days, so that I often had to go to the dentist as a child, which scared me a lot.

All people should be on a balanced and healthy diet with little sugar, fat (except omega-3 fats) and salt in moderation.

When are you overweight?

In general, a BMI of over 25 is slightly overweight. This is divided into different levels up to the most severe degree of obesity with a BMI over 40. Nevertheless, you should take into account that people over 40 are usually still of normal weight even with a higher BMI. If, for example, you have a BMI of 25.9 at 44, this is completely unproblematic, since the weight increases with increasing age and is still within the normal range. You can do this with the BMI-Rechner der Techniker-Krankenkasse determine. There has been a certain amount of hype about the weight, so that many people who would not need it want to lose weight.

Of course, if you have a BMI from 28 upwards, you can assume that you are overweight. No matter what age you are. Then you should definitely consider reducing your weight.

How can I reduce my weight sustainably and healthily?

Generell: Lassen Sie die Finger von Diäten! Es hilft nur eine konsequente Ernährungsumstellung wie ich Sie in meinem Udemy-Video-Kurs “Schmackhaft, nachhaltig und gesund abnehmen” detailliert beschreibe. Sie lernen in diesem Kurs, welche Nahrungsmittel für eine Gewichtsreduktion geeignet sind, welche Lebensmittel weniger geeignet sind, wie Sie Hungerattacken sinnvoll begegnen können, welche Auswirkungen psychische Faktoren wie Stress und Einsamkeit haben und wie Sie all dies in Ihrem Leben zum Positiven wenden können. Außerdem wendet sich der Kurs nicht nur an Sportbegeisterte, sondern auch an Sportmuffel, die mit einem Mindestmaß an Bewegung leben möchten oder müssen. In dem Kurs gebe ich genaue Anleitungen wie selbst ein Sportmuffel Gewicht reduzieren kann ohne Sport treiben zu müssen.


Power vegetable corn salad - worth knowing and preservation




In this article you will learn interesting and interesting facts about lamb's lettuce. Above all, you will learn how to make it last. Corn salad looks wilted after a short time and you can only dispose of it. Learn about this topic in this article.


What is this salad seen botanically?

The common corn salad, as it is called, bears the Latin name Valerianella locusta. It is called Vogerlsalat in Austria, Nussli lettuce in Switzerland and also field lettuce, mouse ear lettuce, nutlets, Nussler, Schäpäulchen, Sonnewirbele and Rapunzel. Botanically speaking, it belongs to the Valerian family.

It is an annual, herbaceous plant that is five to 15 cm high. The leaves are 5 to 30 mm long. The seeds of lamb's lettuce germinate in autumn. The inhibitors are broken down in summer. Beetles, bees and butterflies pollinate the salad. In the first place, however, it pollinates itself.

In which countries does it occur?

Common lamb's lettuce is found mainly in Europe, Macaronesia, North Africa and West Asia. It is therefore very widespread and popular in the world because it is found on three continents.

This type of salad is also very popular in Germany. You can find it on all weekly markets, in all supermarkets and discounters.

The lamb's lettuce is in season from October to March and out of season you should use other seasonal salads. In the months when it is in season, you will find it abundantly in the offer of all fruit and vegetable dealers.


What nutrients does lamb's lettuce contain?

The lamb's lettuce - like all other leafy lettuces - is considered to be very nutritious and healthy. It promotes digestion and well-being. This salad has only 17 kcal and can be used for weight loss when I change my diet. It contains 1.5 g of fiber, which is good for digestion and at the same time binds toxins in the intestine.

The nutritional information relates to 100 g of lamb's lettuce. It contains 35 mg of vitamin C, as well as important minerals such as zinc and copper. Vitamin C strengthens the immune system and protects against viral diseases such as colds and flu. It also contains 35.00 µg iodide, which is important for healthy thyroid function. Corn salad is very healthy and should not be missing on any menu during the season. Here you can see a detailed ingredient analysis as I took it from my nutritional software, which I use in nutritional advice:

Ingredients Quantity Unit
Kilocalories 17
Kilojoule 71
Protein 2.00 g
Fat 0.01 g
Carbohydrates 1.00 g
Total fiber 1.50 g
Cholesterol 0.00 mg
Uric acid 35.00 mg
polyunsaturated fatty acids 0.20 g
monounsaturated fatty acids 0.00 g
Saturated fatty acids 0.10 g
Cooking salt 0.01 g
Sodium 4.00 mg
Potassium 420.00 mg
Calcium 35.00 mg
Phosphorus 50.00 mg
Magnesium 10.00 mg
Iron 2.00 mg
β-carotene 3900.00 µg
Vitamin E active. 0.60 mg
Vitamin B1 0.07 mg
Vitamin B2 0.08 mg
Niacin equivalent 400.00 µg
Vitamin B6 0,25 mg
Vitamin C 35,00 mg
Folate (total folic acid) 145.00 µg
Zinc 0.50 mg
Copper 100.00 µg
Fluoride 100.00 µg
Iodide 35.00 µg
Water 90.00 g
Phenylalanine 100.00 mg
Total sugar 1.00 g
Kilocalories without volume 14.00
Kilojoules or Bst. 57.00


Recipe suggestions

The preparation of a lamb's lettuce dressing and the other ingredients can be different. Very popular in connection with this salad is a yogurt dressing consisting of 2 teaspoons of high quality vegetable oil (hemp oil, linseed oil, olive oil, rapeseed oil etc.), 1 teaspoon of balsamic vinegar (alternatively 3 teaspoons of organic lemon juice if balsamic vinegar cannot tolerate it) ) 3 tablespoons of yogurt and 3 tablespoons of water. Then cut fresh herbs as desired and add them to the lamb's lettuce. Finally, season the salad with salt, pepper and paprika powder.

It also tastes delicious with onions and with olives pickled in garlic. Black olives in particular have a very positive impact on health. However, only buy black olives from the weekly market at a dealer, since the others were unfortunately blackened out and were originally green olives. So avoid the black olives from supermarkets and discounters.

Alternatively, you can serve the lamb's lettuce with fresh pieces of orange with and without yoghurt. If you don't use yogurt, you can choose a vinegar-oil dressing. You can find more recipes on

Can I grow this variety of lettuce myself?

Yes, you can grow corn salad in your garden yourself. Information on how to do this can be found on the Internet. Cultivation in a raised bed is ideal. So that you also save yourself the annoying stooping when gardening (keyword: senior garden). However, he needs special care that must be carried out carefully. The greater the joy when you can finally harvest the salad.

Unfortunately, it is not suitable for an attachment in the apartment or on the windowsill. A small garden plot is necessary. In the meantime there is urban gardening in various cities, in which you can participate and grow your fruit and vegetables, even if you do not have your own garden. However, please make sure that the urban gardening is not located on a busy street because of the many pollutants, because then the fruits and vegetables absorb these many pollutants and you finally eat the pollutants and absorb them in your body.


Sprühflasche zum Besprühen von Feldsalat - Ernährungsberatung Ledermann

Corn salad quickly wilts
- How can I make it last?

Yes, this is a nuisance to many people who like to eat it. But what can you do to make it last? In the photo above you can see the solution: a spray bottle with water.

Sprühen Sie täglich den Salat mit Wasser ein. Dabei sollte die Sprühflasche auf “Zerstäuben” eingestellt sein. Ideal ist es, wenn es sich um eine lebensmittelechte Sprühflasche handelt, vielleicht nicht gerade so eine, wie die abgebildete, da dort Schadstoffe enthalten sein können. Vielleicht finden Sie eine Sprühflasche aus Glas. Sie können solche gläsernen Sprühflaschen in der Apotheke kaufen. Die Glasfarbe ist dann zumeist dunkelbraun.

Make sure that this spray bottle really only contains water and no substances such as flower fertilizer. Organize a separate spray bottle for your food.

My lamb's lettuce lasts about three to days. Since I eat it alone and the packs are intended for three to four people, I also had to worry about the shelf life.


Feldsalat wird im Kühlschrank gelagert - Ernährungsberatung Ledermann

When you have sprayed your lamb's lettuce, put it open in the fridge. The temperature in the refrigerator is usually around 7 ° C. However, this salad loves it even cooler at around 1-2 ° C.

It is also important that you always remove the lid from the plastic packaging after shopping. Otherwise he can quickly rot in the package.


When I eat lamb's lettuce, my teeth grind
- What am I doing wrong?

In this case, you wash the salad incorrectly.

How to prepare unwashed corn salad for washing:

If there is still a lot of soil, you should rinse thoroughly several times in a sieve. You are not done with that, however.

How to clean the salad (washed and unwashed):

Put the lettuce and about 10 cm of lukewarm water in the clean sink or in a very large bowl (about 40-45 cm in diameter). Now carefully move the lettuce in the water with your hands with back and forth movements. After about a minute, change the water and repeat the process.

You will see that the sand collects at the bottom of the sink or large bowl. This is exactly the sand that would otherwise have gritted your teeth. If you want to be on the safe side, or if it's completely unwashed lamb's lettuce, you can repeat this process a third time.

Good Appetite!

My recommendations:

Der beste Slow-Juicer, den ich kenne

Ein Hochleistungsmixer mit voller Power

Ein praktischer Handmixer, mit dem die Küchenarbeit Freude macht

About the author:

Martina Ledermann - coached übergewichtige Frauen - Ernährungsberaterin nach staatlich zugelassener Ausbildung

My name is Martina Ledermann and I am a nutritionist after receiving state-approved training at the OTL Academy in Berlin. I am interested in healthy, tasty nutrition and like to pass this knowledge on to other people. I also work as a illustrator, translator CZ-DE, EN-DE and author. I've written several books on healthy eating and losing weight that you can get on Amazon.

Dishwasher mistake - old dishwashers have their advantages



Da man nach dem Essen auch spülen muss und meiner Ansicht nach die Spülmaschine mit der Ernährung zusammenhängt, möchte ich heute einen kleinen Blogbeitrag zum Thema “Spülmaschinen” schreiben.


What many don't know

It is often recommended in the media and on websites dealing with environmental protection to buy modern dishwashers with an eco program. If possible A +++. On the one hand, this is fine. However, these modern ecological dishwashers have a very high price and if you compare them with our older Bosch dishwasher, they are not really more environmentally friendly.

Why is that?

Es liegt daran, dass die modernen Spülmaschinen für den Spülvorgang häufig drei Stunden benötigen, da unsere ältere Bosch-Spülmaschine nur eine Stunde benötigt. Wir haben ausgerechnet, dass dies auf den gleichen Stromverbrauch kommt, als wenn eine moderne Spülmaschine eingesetzt wird. Dazu kommt, dass bei den modernen Spülmaschinen häufig die Elektronik nicht in Ordnung und störanfällig ist. Diese Fehler kann man selbst nicht beheben. Unsere alte Spülmaschine kann man als technisch versierter Mensch durchaus in vielen Fällen reparieren oder defekte Teile ersetzen.


We just hope that our good old Bosch will last a long time. Nevertheless, at some point we will also have an electronic one, good or bad. Nevertheless, you should always inquire how long the rinsing time is and compare this with older models.


Extension of offer - translations CZ-DE, EN-DE, nutrition - gastronomy - animal feed



Since 2006, I offer translation services CZ-DE, EN-DE in various fields (technology, archeology, tourism, culture, history). Now, as a trained nutritionist, I am expanding my portfolio and am pleased to be able to offer you translations in the field of nutrition.

My offer:

As a trained nutritionist, I can offer you translations from English/Czech to German in the following areas:

  • Human nutrition
  • Pet food
  • Gastronomy (menus, etc.)
  • Food technology
  • Wholesale and retail food
  • General food

Der Preis pro Wort beträgt EUR 0,08. Individually agreed prices may apply to Czech agencies.

If you need a specialist translation in the field of nutrition / gastronomy, I would be happy to assist you as a specialist translator with a degree in nutrition.

Please write to for inquiries

or call me at

Phone: 069-40354814

Mobile: 0151-46798365

I am looking forward to hearing from you!


Christmas Holidays Calorie Bomb - How To Avoid Gaining Weight



What happens at christmas

Christmas is the time of love, generosity, gifts and - sumptuous food! Christmas geese, dominoes, cinnamon sticks, chocolate Santa Clauses, chocolate biscuits, vanilla biscuits and many other sweet treats are enticing. Since you don't want to offend the hosts, a festive meal usually means more is eaten than is sensible.

How can you resist the Christmas delights?

You don't need that! The magic word is: hold true. You can of course take part in a festive dinner or eat some cookies, dominoes or Santa Claus. It is important that you eat these foods in moderation and do not eat more than usual during the festive dinner. It helps a lot to drink a glass of water before the big feast. Then the stomach is already a little full, and the fat, high-energy dishes don't fit as much into the stomach. With cookies, dominoes etc. you should limit the amount to 30-50 g per day. Nobody tells you that the pack of dominoes has to be eaten in one day. In addition, the sweet treat will become something special that you can treat yourself to.

Movement is the be-all and end-all

Keep moving even on Christmas holidays! After the sumptuous Christmas dinner, you can go for a walk in a park or in the forest with the entire Christmas party. The food digests faster and you do not run the risk of gaining too much.

I struck too much when eating, what can I do?

No problem, the banquet tastes of course much better in society and so you often more. The following days after the festivities, however, you should eat light, nutrient-rich and low-energy dishes, such as salads (e.g. lamb's lettuce), light Chinese dishes, Thai dishes, other rice dishes with vegetables, a vegetable soup. The vegetables also stimulate digestion and can normalize everything in the body that got out of hand during the festive season with regard to food.

With all my heart I wish you a merry and peaceful Christmas and a happy new year 2019!



Healthy grilling - recommended contribution



Barbecuing is particularly popular in summer and late summer. Many years ago my family doctor told me that especially people in some Eastern European countries (Croatia, Serbia) get cancer more often than we do because they eat a lot of grilled food.

Post tip

Heute entdeckte ich einen sehr interessanten Beitrag im Ärzteblatt zum Thema “Gesundes Grillen”, dass ich Ihnen an dieser Stelle verlinken möchte. Es ist mir nicht erlaubt, diese Inhalte einfach in meinem Artikel praktisch von der Webseite des Ärztesblattes abzuschreiben. Deshalb verlinke sie.

If you follow the recommended tips, there is nothing to be said against barbecuing once a month. In my opinion, however, it should not be more common since not all carcinogenic substances can be eliminated. Statistics show that every third person gets cancer at least once in their life. This is an alarming number - and it's not just smokers who get cancer. It can also affect people who otherwise live healthy, do not smoke, do not consume alcohol excessively and still develop cancer.

Therefore, when grilling, pay attention to the information given in the linked article and nothing stands in the way of your grilling fun.



Inexpensive cooking under USD 5.00



Many people have to or want to save. Your budget for nutrition is usually just under EUR 5.00. Even people who are at work but still in debt are advised to make do with USD 5.00 budget for their diet and to pay off the debt from the money saved. With a USD 5.00 budget you can eat a healthy diet, this is possible.

What do I have to consider staying on a budget of less than USD 5.00?

It is significant that you do without the usual supermarket atmosphere and go shopping in discounters. Discounter is not synonymous with poor quality, but with an inexpensive organic and conventional range that tastes good. Most discounters now have their own organic brand.

It also makes sense if you stray from brand belief and also that beautiful packaging automatically includes good food. They are clever, skillful graphic designers who design such beautiful packaging so that the customer definitely buys this product.

The contents of the packaging cannot be inferred under any circumstances. You can see this in nicely opened chocolates or gummy bears, which have hardly any healthy nutrients, but all the more fat and sugar. Gummy bears contain 46% sugar. The rest are flavors or fruit juice.

Please never go shopping hungry because then much more will end up in your shopping cart than you originally wanted to buy. Make a shopping list with a smartphone app or the classic way with a sticky note and pen and stick to this list while shopping. So you can also calculate something that the planned purchase will cost you.

If you are single, please do not be surprised that you naturally spend more than USD 15.00 for three days per purchase. This is because, among other things, you buy packs that can last for several weeks with 500 g of rice, for example. Overall, however, you shouldn't spend much more on average, if possible. You can find out how this can work if you read on.

What foods should I buy?

In erster Linie sollten Sie dafür sorgen, dass Sie immer einen Vorrat an den sogenannten “Grundnahrungsmitteln” zuhause haben. Dazu zählen:

  • Milk
  • Eggs
  • Butter
  • Flour
  • Sugar
  • Oatmeal
  • Sunflower seeds
  • Nuts
  • Rusk (for stomach upset and diarrhea)
  • Tea
  • Coffee
  • Mineral water
  • Bread (or a baking mix)
  • Honey

From these ingredients, which form the basis, you can conjure up delicious dishes that don't cost much by buying in fruit, vegetables, salads, meat, sausages and fish.

It makes sense to buy fruit and vegetables there (half an hour before the end of the weekly market) (cheaper also in larger quantities). The traders want to get rid of the fruit and vegetables in the evening, since they can no longer offer them the next day. Then you should access. Sometimes you get 2 kg of peppers at a bargain price.

Do you think that you cannot eat such large amounts and that you get sick? Deal with the shelf life methods of food. These are:

  • Freeze
  • Drying
  • Preserving in mason jars
  • Pickled in oil or vinegar
  • Prepare jam or compote

For example, if you chop these 4 lb peppers and blanch them, you can freeze them for about 3 months. They taste delicious after thawing and also have the most vitamins. Freezing is a very gentle form of preservation. You can also do this with many types of fruit (e.g. berries) that taste excellent after they have been thawed. However, I advise against sugaring these berries, otherwise they will become calorie bombs in addition to the natural fructose. This only shortens the shelf life. Freeze unsweetened berries for a maximum of 2-3 months.

If you buy fresh fruits and vegetables, you should go for the cheaper regional and seasonal fruits and vegetables. I have a free seasonal calendar here on the website in the download area, which you are welcome to download. Lesser known, older fruits and vegetables are also mentioned there. Then you always know which fruit or vegetable is currently in season.

In season, you can get tomatoes, radishes, lettuce, lamb's lettuce, leeks, berries etc. very cheap. However, you should definitely avoid strawberries in December. These are often available, but far too expensive when is not the season.

If you buy sausage from a butcher or sausage counter, always ask which sausage is currently on offer. Here it can also be worthwhile to shop shortly before the shop closes. A mixed cold cuts is usually inexpensive. However, you should not overdo it with sausage, as some varieties, e.g. salami sausage, liver sausage are extremely fat and therefore very unhealthy.

Make a sandwich with radishes or tomatoes and garnish with parsley. A sandwich or roll with hard-boiled egg slices (very high in protein) is also delicious. These would be a few alternatives to a sausage topping.

You should refrain from reduced meat products, especially minced meat. It is often the shopkeepers who have been hanging around for a few days. Please only buy meat from the refrigerated counter at the normal price, even if you have to live economically.

Which foods should I avoid or only very rarely buy?

There are foods that people who want or need to save should better avoid or only them very rarely buy. These include:

  • Alcohol
  • Sweets
  • Chocolates/Chocolate
  • Ice cream
  • Convenience products
  • Preserved fruits and vegetables
  • Exotic fruits (except oranges, lemons and kiwi)
  • Softdrinks
  • Lemonades
  • Fruit nectar, fruit juice (fresh "direct" juice is ok)
  • Commercial smoothies (expensive, sugar-coated, frequently other fruits then expected)

How can I use leftovers?

Sometimes leftovers remain. You have prepared too much because of hunger and now half the roast is still on the plate. Freeze it! Or put it in a plastic bowl and eat it with some salad or vegetables the next day. And you have already saved a main meal.

Sehr hilfreich sind die Apps (iOS und Android) vom Verbraucherministerium “Zu gut für die Tonne”




Finally, a trick: Instead of the huge shopping cart, please only use the plastic basket to carry the groceries, which many discounters offer next to the shopping cart. Then you have the subjective feeling that you have bought more and there is not so much unnecessary stuff in your shopping cart, which usually looks half empty. I wish you success!






Powerful cough syrup made from natural foods

What are the advantages of this cough syrup?

By chance I came across a very good recipe for a cough syrup during my cold, which resulted in a cold and cough, which I then modified a little. The main ingredients are an onion and sugar candy. You don't need more for the cough syrup. The cough syrup has been shown to be very effective as my husband confirmed that I did not cough all night afterwards. I was able to sleep well. The pain in the chest when coughing up had also disappeared.

Another advantage is that this cough syrup does not contain alcohol or any chemicals. Furthermore, the ingredients are very inexpensive and the cough syrup is made in no time. If you don't have sugar candy on hand, you can try normal table sugar. I assume that since both are considered sugar, this will work.

What ingredients do I need for the cough syrup?

1 onion
1 Handful of sugar candy
300 ml of boiling water

How is the cough syrup prepared?

Cut the onion into small cubes. Put the sugar candy and the onion cubes in a saucepan. Pour on the boiling and simmer for five minutes until the sugar candy has completely dissolved.

Then let the mixture cool and strain into a closable jar with a lid over a sieve. Now your cough syrup is ready and you can drink it 1-3 times a day, preferably in the morning and before going to sleep.

For which people are the cough syrup suitable / not suitable?

Since onion allergies are not so common, this cough syrup is also suitable for allergy sufferers. Also, for abstainers from alcohol, since it contains no alcohol. However, people who just want to follow a reduced-calorie diet should only drink this cough syrup once a day if there are very severe symptoms (2-3 sips are enough). This cough syrup is not suitable for diabetics due to the high sugar content. The sugar would drive up the blood sugar level rapidly.

I wish you a quick, good recovery from your complaints!