Superfood salad

Black beans and lamb’s lettuce should be classified as superfoods.

The pineapple and bean salad bursts with antioxidants, which (among other things) counteract the ageing process in our bodies. Who doesn’t like to hear that? What’s more, this salad contains lots of fiber, which helps to build up and maintain healthy gut flora. The black beans also provide a good portion of protein, the building blocks for muscles, organs and blood.

The phytic acid in black beans appears to be linked to higher bone density and, in tests in laboratory dishes, prevented the growth of all types of human cancer tested to date, while leaving normal cells alone.

Dark green leafy vegetables, such as lamb’s lettuce, are also noteworthy as they have the highest nutritional value per calorie and are associated with the strongest protective effect against common chronic diseases and cardiovascular disease. These diseases can lead to heart attacks, high blood pressure and elevates cholesterol levels.

No more cholesterol-lowering medication

Speaking of elevated cholesterol levels: our body can produce enough cholesterol to meet its requirements. We therefore do not need to ingest cholesterol with our food. Cholesterol is found in animal products whereas plants do not contain any. Therefore, you can eat vegetables, fruit, wholegrain foods, nuts and seeds without having to worry about consuming too much cholesterol.

This is good news for anyone who no longer wants to take cholesterol-lowering medication. With a whole food plant-based diet, cholesterol levels can be reduced to a healthy level within a few weeks.

Anyone who regularly takes medication for chronic diseases such as high cholesterol, high blood pressure or diabetes must bear the following in mind: A whole food plant-based diet usually leads to a reduction in the dose or even complete discontinuation of the medication within a few weeks. These medication adjustments should never be made on your own, but always in consultation with and under the supervision of medical professionals.

Isn’t the power of nutrition impressive?! Side effects of this healthy diet may be increased energy and weight loss, to just to name a couple. You can find even more benefits here.

If you would like more scientific information about nutrition, our cookbook is perfect for you. The first part deals with the results of scientific studies, which are explained simply by Dr. Jeffrey Keller, PhD.

The recipe is calculated for 2 servings and can be prepared in just 10 minutes thanks to the pre-cooked canned beans! If you plan ahead, you can also soak the black beans in water a day in advance and cook them for about 1 hour before eating.

We recommend garnishing the salad with a few nuts of your choice so that all the fat-soluble vitamins can be absorbed. Chopped almonds or macadamia nuts, for example, go particularly well.

• 120 g     lamb’s lettuce or other dark green salad
• 240 g     black beans, cooked (1 can, drained weight)
• 100 g     pineapple, cut into small pieces
• 10          date tomatoes, wash and cut in half
• 10 nuts of your choice (e.g. chopped almonds or macadamia nuts)
• 2 tbsp apple vinegar
• 2 tbsp    Italian herb mixture
• 1 tbsp    oregano
• ½ tsp     dill

Arrange everything nicely and enjoy! As we say in Switzerland: En Guetä!

Fancy more delicious, healthy recipes? Discover our first cookbook and follow us on Instagram, Tiktok and Youtube.

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But what does this “simple decision” look like? Well, each and every one of us gets to choose several times a day. Three times a day, the decision for a healthier planet, greater biodiversity and against rainforest deforestation is in our hands. When we choose what we eat.

Every day, we consumers have the choice between, for example, a beef fillet or a peas dish. Both foods contain proteins, but on average, 1 kilogram of beef causes emissions of 60 kg of CO₂ equivalents across the entire supply chain. That’s over 66 times more than 1 kilogram of peas with an average of 0.9 kg CO₂ equivalents according to the figures of Our World in Data. Incidentally, the greenhouse gas emissions from transportation are only a small fraction of the total CO₂ emissions for both foods.

The more environmentally friendly choice

Meat and dairy products in general have a very high CO₂ footprint. If you want to consciously choose environmentally friendly foods, you should preference fruit, vegetables, legumes (beans, lentils, peas), wholegrain foods, nuts and seeds.

Therefore, opting for a vegan meal is the better choice for our planet (and therefore also the better choice for us earthlings 😊). But is it also the healthier choice for our bodies?

The healthier choice

Plant-based foods have many benefits for example they contain fiber which are important for a healthy digestion and they contain no cholesterol. However, vegan doesn’t necessarily mean healthy. That’s why we at Keller’s Kitchen go one step further. We show you how to eat a healthy vegan diet. It’s called whole food plant-based. This fancy term means vegan (plant-based) and unprocessed (whole food). By ‘unprocessed’, we mean food from which nothing healthy has been removed or unhealthy added in a processing step.

Whole-wheat flour, for example, is a plant-based whole food, whereas white flour is not. Most of the fiber, vitamins and minerals have been removed in processing steps, leaving starch with a low nutritional value. Both flours are vegan, but they are different for the health of our body. Whole wheat flakes or whole grains are even healthier.

The impact of food on our health

Does our choice of food really have such a big impact on our health? Many scientific studies have shown that we can cure or prevent chronic diseases with a whole food plant-based diet. We are talking about high blood pressure, elevated cholesterol levels, cardiovascular disease and type 2 diabetes, for example. This does not require pills with unpleasant, sometimes even painful side effects. Diet alone can have the power to give us our health back! Side effects include feeling fitter and losing weight, to name just a few.

Our goal is to make the world healthier. That’s why we’ve written our first cookbook. It contains more than 100 recipes, many of which can be prepared in less than 30 minutes. Eating healthily can be very easy.

Every meal can help

Everyone can decide for themselves whether they want to eat a whole food plant-based diet every day or just enjoy a delicious plant-based meal every now and then. The great thing is that every single meal helps to make our planet and ourselves a little healthier. The decision is entirely up to us.

Start with a healthy, delicious dish right away with our low-in-CO₂ -emissions Yellow Peas Meal recipe. As we say in Switzerland: En Guetä!

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