Homemade low-salt instant vegetable broth

Salzfreie Instant-Gemüsebrühe, Martina Ledermann, Ernährungsberaterin

Instant vegetable broth
- What the trade offers

There are many instant vegetable broths to choose from in supermarkets and discounters. They are usually expensive and, above all, very salty. For most people, instant vegetable broth is a good alternative to homemade vegetable broth, which takes a long time to prepare. Particularly stress-stricken people like to use this alternative.

The advantage is that it is quick, it requires little effort and within seconds this broth has dissolved in boiling water. Their big disadvantage is the high salt content, which can have a negative impact on health. Hypertension and cardiovascular diseases are at risk. The body needs a certain amount of salt to live, but not more than approx. 3 g to a maximum of 5.5 g per day. The information on this fluctuate.

There are already high amounts of salt in ready meals and fast food. Just like in the commercial instant vegetable broths. This post will show you a way how you can make fresh soup vegetables into a delicious instant vegetable broth yourself, in which you can completely determine the salt content yourself or omit the salt.

What are the advantages of a low-salt instant vegetable broth?

With a low-salt vegetable broth, you determine how much salt you want to add to the vegetable broth. In addition, you can use organic soup vegetables for the instant vegetable broth, so that your vegetable broth is also of very high quality. Another advantage is that you can determine yourself which vegetables come to your homemade instant vegetable broth.

In the commercial instant vegetable broths, salt comes first on the list of ingredients. This means that it has the largest share in the instant vegetable broth. A maximum of only 550 mg of salt should be consumed per day, i.e. 5.5 g. With a commercial instant vegetable broth, this can quickly be exceeded and lead to health damage (high blood pressure, edema, etc.). You can create your homemade instant vegetable broth however you want.

How do you make an instant vegetable broth yourself?

You need:

1 baking sheet

1 baking paper

1 warm place where it is approx. 50 ° C / 122 °F warm
(Oven, single gas oven, heating)

Electric shredder or
much patience to cut the ingredients into small pieces (possibly with a weighing knife)

1 airtight sealable glass (e.g. a jam jar)

1 adhesive label and 1 ballpoint pen


1 pack of soup vegetables alternatively
Vegetables of your choice (e.g. carrots, leeks, onions)

Alternatively, fresh spices
Dry spices (e.g. parsley, chives)

Salt as desired (be careful not to take too much)


Wash the soup vegetables thoroughly under warm water.

Cut the soup vegetables into very small pieces or, better, put the soup vegetables in a shredder after you have cut them into medium-sized pieces and chop the soup vegetables very finely.

Cut the fresh spices with a weighing knife or use dry spices.

Place the baking paper on the baking sheet and put the soup vegetables with the spices on them. Spread the ingredients generously on the baking sheet so that not too much of the amount is on top of each other.

Switch the oven to 50 °C / 122 °F or place the baking sheet on the single gas oven or the heater for 24 hours. In any case, 50 °C / 122 °F should be reached. Finally, carefully sprinkle the desired amount of salt over the instant vegetable broth.

After 24 hours, your instant vegetable broth is ready and you can let it cool and pour it into the airtight sealable glass. You can of course print out a nice label on the PC to stick on the glass. Remember to write the date of manufacture on it. Please use the instant vegetable broth within three months.

Good Appetite!

Possible uses

You can use the homemade instant vegetable broth for soups and sauces, you can drink it in boiling water as a snack to stop hunger. You can also add the soup broth to a salad with a homemade dressing, then the salad will taste even more spicy.


Superfoods from far countries - do we need them?


Superfoods from distant countries on all supermarket shelves

In drugstores and supermarkets, they are often on an extra shelf: the superfoods. Even the most famous discounter runs it. They have exotic names like chia seeds and goji berries. The prices for these superfoods are as exotic as the name. Goji berries, for example, cost between 25.00-32.00 EUR per kilogram at the shipping giant.

How is exotic superfood received in Germany?

Many people want to eat healthy and pay close attention to their diet. They choose exotic superfoods. Since the marketing strategies of the exotic superfood producers are very sophisticated, some people think that some of our local fruits and vegetables are not superfoods. This is not correct.

We have them in the country: the superfoods!

There are a number of well-known types of fruit and vegetables that grow in Germany and can easily compete with superfood from distant countries. Only that we are simply no longer used to preparing such foods at all.


Leinsamen ist ein sehr wertvolles Lebensmittel, dass Sie bereits in Bio-Qualität für 4,00 EUR pro Kilogramm erhalten. Manche Menschen finden es jedoch nicht “hip” Leinsamen zu essen. Stattdessen greifen sie zu den in Mode geratenen Superfoods aus fernen Ländern.

In the following I would like to show you, for example, which macronutrients, minerals and vitamins the flaxed linseed contains.

100 g of flax seeds contain:

Protein 22.27 g

Fat 36.5 g

Carbohydrates 7.71 g

Kilocalories 488 kcal

Dietary fiber 22.7 g (you have already covered a large part of the daily requirement of 30 g fiber / day)

Minerals 3.32 g


Vitamin D 2.8 µg

Vitamin E 16 mg

Vitamin B1 0.46 mg

Vitamin B2 0.15 mg

Vitamin B6 0.43 mg

Vitamin K 4 µg

Vitamin B7 / biotin 16.4 µg

Beta carotene 48 µg

Niacin equivalent 9110 µg




57,00 mg

potassium 731,00 mg
magnesium 323,00 mg
Calcium 206,00 mg
iron 6,75 mg
phosphorus 533,00 mg
Copper 1200,00 µg
zinc 4,17 mg
chloride 16,00 mg
fluoride 67.00 µg
iodide 2,00 µg
manganese 2260,00 µg
sulfur 220000,00 µg

You can see from the variety of vitamins and minerals that flaxseed is very valuable food. Flax seed promotes digestion and provides you with many vital vitamins and minerals.

What other valuable local superfoods are there?

Other local superfoods:

  • Nettle (you can use it to create a delicious nettle salad or mix a fresh smoothie with tomato)
  • Corn salad (together with onions and oranges a delicacy)
  • Kale (kale even contains iron, which you can upgrade with vitamin C from kiwi and oranges in terms of iron absorption)
  • Raspberries
  • Currants
  • Horseradish (mustard oils effectively fight bacteria and fungi in the human body)
  • parsnip
  • Purslane (even contains omega-3 fatty acids and is therefore an important omega-3 fatty acid source for vegetarians and vegans)
  • Radicchio (especially in winter it strengthens the immune system and thus protects against colds)
  • Sunflower seeds (provides protein and energy)
  • Jerusalem artichoke (also known as diabetic potato and is suitable for losing weight)
  • Walnuts (provide lots of protein and valuable fatty acids, but please do not nibble too many of the high-calorie nuts)

You can see from the list that there are many domestic superfoods that are usually not as expensive as the exotic superfoods that leave a significant ecological footprint from its consumers. The exotic superfoods are mostly flown in by plane.

Conclusion: Why go far, when happiness is so close! Reach for the local superfoods.


IIFYM - The new nutritional method where fast food is allowed


What is IIFYM?

“If it fits your macros” ist ein Ernährungskonzept bei dem eine gewisse Menge an Fast Food erlaubt ist, sofern die Makronährstoffe gedeckt sind. Im Verhältnis 80:20 (80 % gesunde Lebensmittel/20 % Fast Food) darf man bei diesem Ernährungskonzept auch Fast Food essen. Diese Methode ist wissenschaftlich belegt.

What are macronutrients?

Macronutrients are fat, carbohydrates and protein. When it comes to fat, IIFYM must of course ensure that you eat health-promoting fats such as those found in fish. Fish contains, among other things, the valuable omega-3 fatty acids.

What does IIFYM look like in practice?

First, determine your total calorie needs. You can do this as part of a nutritional consultation, but also with an online tool from the Internet. It is important at IIFYM that you do not exceed the calorie count minus 500 kcal (for weight loss). IIFYM therefore requires strict calorie counting. You can do this with Android or an iOS app, for example. Now you have to make sure that 80% of your total calorie requirement consists of health-promoting foods (whole grains, lettuce, fruits, vegetables, in moderation nuts - the latter because of the high calorie content). You can cover 20% of your total calorie needs with a kebab, a piece of cake, a pizza, a lasagna or a hamburger. Only your macronutrients must be covered.

What is IIFYM not?

IIFYM is not an invitation to rampant fast food consumption! It is important that you always count your calories and also adhere to the stated ratio of 80:20. Otherwise you risk cardiovascular diseases, type II diabetes mellitus, arteriosclerosis, high blood pressure, high cholesterol and obesity.

Who is IIFYM for?

IIFYM is suitable for people who do not forego fast food, but still want to lose weight. It is also suitable for those who used to eat mostly fast food in the past, but now want to switch for health reasons. As already mentioned at the beginning, this nutritional method has been scientifically proven. However, it only works if the person who uses it counts his calories in a very disciplined manner.

Is IIFYM also suitable for diabetics?

Diabetics are better advised with the LOGI method or the diet according to the glycemic index / glycemic load. These dietary methods have often had a very good effect on diabetics.


Healthy apple-orange tea in golden autumn



Healthy apple-orange tea is a delicious tea that you can make yourself in just a few steps. So that the apple-orange aroma is concentrated, we will dry the apples and oranges in the oven.

To do this, cut the apples and oranges into small cubes. If they are organic apples, you do not need to cut off the peel on the apples. Then lay baking paper on a baking sheet and set the oven to 122 °F (ca. 50 °C) . Then put the apples and oranges on the baking sheet. Now leave the door of the oven open a little and leave the apple and orange pieces in the oven at 122 °F (ca. 50 °C) for about 4 hours.

When everything is ready, take the fruits out of the oven, let them cool and put them in a light and airtight glass jar. Best in a mason jar. So you can keep the fruit tea for a few months.

If you want to prepare an apple-orange tea, put the tea in a filter bag or in a herbal tea cup with strainer, pour boiling water over it and let the tea steep for about 10 minutes. Feel free to add a teaspoon or two of honey if you like it sweeter and haven't planned to lose weight. 🙂

With the apple-orange tea you can beautify cool autumn days!


Immunsystem-Booster Vitamin C - Hagebuttentee & Co.


The key question about vitamin C.

Vitamin C is a water-soluble vitamin that contributes a lot to our health. Since vitamin C is sensitive to heat, I had recently been wondering whether a rose hip tea brewed with boiling water still contains vitamin C.

In my research, I found that vitamin C only breaks down at a temperature of around 190 ° C. Boiling water has a temperature of 100 ° C. A rosehip tea therefore still contains vitamin C, which helps prevent colds, among other things.

Woher kommt der Begriff “Ascorbinsäure”?

Mit anderem Namen heißt das Vitamin C “Ascorbinsäure”. Der Name kommt von der Vitamin-C-Mangelerkrankung Skorbut, die besonders früher bei Matrosen auf hoher See aufgetreten ist, da sie keine frischen Früchte zu essen bekamen. Das “A” vor “scorbinsäure” weist auf die Verneinung hin. Somit lässt sich die Mangelerkrankung Skorbut durch Vitamin C verhindern.


Radical scavenger vitamin C and its effect on iron

Among other things, vitamin C is a radical scavenger. That means it destroys the free radicals that damage our cells in the body. Among other things, vitamin C acts as an antioxidant and promotes iron absorption. If a vegetarian or a vegan eats vitamin C in the form of kiwi fruit, for example, with an iron-based plant meal, he then enhances the plant food and a larger amount of iron is absorbed by the body. The non-heme iron from the plants becomes heme iron as found in animal products.

Vitamin C for smokers and for colds

Ascorbic acid is also very important for smokers because they have a higher need for vitamin C due to cigarette smoking. Smokers in particular should always pay attention to a very healthy diet.

Kiwis, acerola cherries and Camu-Camu contain high amounts of ascorbic acid and the kiwis in particular are now available all year round.

If you caught a cold or flu, you should consume a lot of vitamin C, since vitamin supports the immune system. Get kiwis in stock for a few days. If you buy too many kiwifruit, they will change their taste very strongly after four to six days and spoil.

The German Nutrition Society recommends a daily dose of 100-110 mg ascorbic acid per day. However, you do not need to worry that you are consuming too much vitamin C because it is water-soluble and the amounts that are too much are excreted in the urine.

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