You can easily prepare healthy spreads yourself

Vegetarian spreads from the supermarket usually contain many additives and preservatives. This is also understandable if you have to manufacture them in large quantities and make them durable. Sweet and savory pastes from your own kitchen are an alternative for the breakfast table. Fresh is especially tasty, and it doesn't take much time to prepare.

Especially raw spreads are ready in a few minutes. For an avocado cream, for example, a ripe avocado is peeled, crushed and mixed with lemon juice, salt, pepper, garlic, a pinch of sugar and some yoghurt. It is even faster to spice up fresh cheese with chopped, fresh herbs such as basil, thyme or chives and a little feta or parmesan. If potatoes are left over from the last lunch, they are crushed and, depending on taste, refined with carrots and celery or wild garlic and chopped walnut kernels.

Whether for brunch, dinner or party buffet - the basis for a spread is always a paste. Fruits and vegetables with a high starch and fat content are well suited for this. That would be, for example, beetroot, parsnip, carrots and horseradish, but also boiled and creamy-mashed cauliflower, pumpkin, sweet potatoes and chestnuts. Even nuts (peanuts, walnuts, almonds), seeds (sunflower seeds, pumpkin seeds) and legumes (chickpeas, white beans, lentils) are a good basis. Additional ingredients such as fresh herbs, spices such as chilli, curry and paprika, onions and horseradish are added to the taste.

Sweet versions can also be prepared easily. Children will be thrilled with a homemade chocolate cream - especially if they participate. For this purpose, hazelnut kernels are finely ground and mixed with soft butter. Then heat the whole milk or dark chocolate coating over a water bath and add to the mixture, mix well and pour into a glass. Banana jam also quickly becomes bread topping with cocoa powder and chopped nuts. A poem is a spread of dried apricots, almond butter, dates, cinnamon and some orange juice.

Spreads with fresh ingredients should be stored cool and used within a few days. If the base is made of legumes, nuts and seeds, the paste can be preserved by boiling it with constant stirring and filling it in clean preserving jars. Then the spread is also well received as a gift.Heike Kreutz, aid

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