Table of Contents
Vitamin E strengthens the immune system
Vitamin E acts as a protective shield in countless biochemical processes in the cells and cell walls and protects them from destruction. Because it also works against so-called free radicals (aggressive oxygen compounds). It also promotes energy metabolism and the formation of red blood cells. Vitamin E deficiency rarely occurs in healthy people who eat a wholesome diet . Breastfeeding women should pay attention to their vitamin E supply so that the infant gets enough through breast milk.
Foods with vitamin E
Vegetable oils, but also almonds, wheat germ and egg yolk contain plenty of vitamin E. Among the vegetables, black salsify and paprika are at the forefront. The vitamin E content of foods of animal origin depends on the animal’s diet
, but is generally low.
Daily requirement:
Women need 12 milligrams of vitamin E. This amount corresponds to 100 grams of tofu, for example. A tablespoon of wheat germ oil even supplies the body with 18.5 milligrams. A portion of our salad provides enough vitamin E for the day.
Tofu is rich in vitamin E
If you still think that tofu can only taste boring, take a look around in health food stores and natural food departments. The vitamin E-rich soy cheese is now also available with a nut crust, smoked or with herbs. Soak the pure version in soy sauce for a few hours before eating, which adds flavor.
Oil as a vitamin E supplier
Now in summer we like to eat salads anyway – homemade dressings with vegetable oils are perfect. Wheat germ oil has a strong, cereal-like flavor, while sesame oil has a slightly nutty flavor. Very mild: sunflower oil. Try it out – it definitely contains vitamin E.
Pepper and peach salad with nut tofu
FOR 4 PEOPLE
- 1 Frisee-Salat
- 2 large peppers, red and yellow
- 2 peaches
- 3 tbsp wheat germ oil
- 3 EL Balsamic-Essig
- 1 TL Senf
- 1 tsp honey
- salt
- pepper from the grinder
- 50 g Almond chips
- 400 g nut tofu
- 1 tbsp olive oil
1. Wash lettuce , shake dry and tear into small pieces. Clean, wash and cut the peppers into strips. Wash the peaches, halve, deseed and cut into wedges.
2. Whisk together the wheat germ oil, balsamic vinegar, mustard and honey. Season with salt and pepper. Mix the lettuce, peppers and peaches with the dressing.
3. Roast the almond slivers in a coated pan without fat until golden brown. Dice the nut tofu. Heat olive oil in a pan and fry the tofu cubes until golden brown. Pour the tofu over the salad and serve sprinkled with the slivers of almonds.
Per Person 310 kcal / Fat: 23 g Mca. 25 minutes
Black salsify soup
FOR 4 PEOPLE
- juice of 1 lemon
- 500 g salsify
- 1 shallot
- 1 tbsp olive oil
- 500 ml vegetable broth
- 200 ml
- whipped cream
- 4 tbsp pumpkin seeds
- salt
- pepper from the grinder
- Muskat
1. Mix lemon juice with approx. 2 liters of water. Wash salsify, peel (preferably with rubber gloves), cut into small pieces. Put in the lemon water. Peel and chop the onion.
2. Drain the salsify. Heat oil, sauté onion and roots. Pour in the broth, simmer for approx. 15 minutes. Add the cream and puree everything finely.
3. Roast the pumpkin seeds in a coated pan, chop if necessary. Season the soup with salt, pepper and nutmeg. Serve with the pumpkin seeds.
Per Person 330 kcal / Fat: 26 g Mca. 30 minutes
