Local superfoods

"(...) The more than 90 recipes in her book invite you to cook them yourself. When you read through them, it becomes clear how diverse the food supply is in our fields and in the cultivated landscape. (...) The recipes and portraits are attractively illustrated and well structured. To explain the possible health effects, the book contains some plant portraits and nutritional information as well as useful tips. (...)"
Working Group for Nutrition Research, Nutrition Newsletter No. 1-16 (1st quarter 2016), Judith Schake

"Dr. Barbara Rias-Bucher has a very pleasant, easy-to-read writing style. In addition to numerous healthy, seasonal and very varied recipes with regional ingredients, this book also contains lots of tips and advice for a healthy diet. (...) The individual dishes are mostly suitable for 4 people, and the recipes are accompanied by a great photo. (...) Conclusion: Numerous healthy and very varied recipes with fresh, seasonal ingredients for more power!" Full review...
Touche-à-tout, Melanie Harter, December 2018

"(...) The well-known nutrition expert Dr. Barbara Rias-Bucher, author of the guidebook Superfoods, advocates the conscious enjoyment of regional food and presents a modern, light cuisine for health and well-being. The book was published by Mankau Verlag Murnau am Staffelsee, it contains practical tips for healthy and natural nutrition and invites you to try out tasty recipes and cook and try them yourself."
buecher.de, Rolf Ständeke, Feb. 2016

"Barbara Rias-Bucher has found a great theme for this cookbook: 'Local Superfoods'. What grows here and is part of traditional cuisine is at least as rich in nutrients as exotic products. (...) 'Local Superfoods' has 90 recipes that make you want to use regional ingredients. We can stay at home for these high-quality gifts from nature. At the same time, short delivery routes protect the environment and make premature harvests with artificial ripening unnecessary. - I think that's really great!"
Peter Kensok,www.bluecher-blog.net, Jan 2016

"This cookbook is a real feast for the eyes and provides lots of exciting, easy-to-follow recipes with regional ingredients that are full of nutrients. (...) Like her other publications in the Mankau publishing house, this (cookbook) by Dr. Barbara Rias-Bucher also scores points for its pleasant writing style, the great photo presentation and the varied - yet simple - recipes. (...)
Lazy Literature, Dec. 2015

"(...) The author Dr. Barbara Rias-Bucher has written an enjoyable work that reports on the so-called superfoods in the local environment. (...) Anyone who doesn't feel like trying one or two of the dishes while reading this book is unlikely to have much desire for enjoyable food in general. With these imaginative suggestions for healthy and nutritious cuisine, life is good. (...) Whether it's for breakfast as the first meal of the day, as a hearty soup or as a main course; this book has the right recipe for every taste. (...)"
Shape Blog, Oct. 2015

"(...) With over 90 recipes and basic information, Dr. Barbara Rias-Bucher proves that fruit and vegetables fresh from the market or your own garden can be convincing both from a culinary and nutritional point of view. (...)"
PaderNewspaper, Sept. 2015

"(...) Dr. Barbara Rias-Bucher takes a delicious trip through the garden and fields and explains why we don't need exotic foods on our menu. (...) The book teaches the basics of good nutrition without being dogmatic and makes you want to eat a diet rich in vital nutrients. Recommended reading for everyone for whom health is just as important as enjoyment."
Health News, September 2016 Edition

"(...) Rias-Bucher has collected special recipes with local vegetables and fruits: They contain substances that protect the heart and inhibit cancer. Why not try an endive quiche or a parsnip frittata with wild herbs? The ingredients are easy to obtain and provide a maximum of healthy substances."
Health tip, October 2016

"The more than 90 recipes are varied, simple and surprisingly new, so that you'll be itching to try some of them soon."
TRACES, Winter 2017

" (...) This book is simply honest and also very well written. Dr. Barbara Rias-Bucher, who is an expert in the field of ecological self-sufficiency, explains to you in a very simple way why we don't really need acai berries because blueberries are growing on the hedge in front of the house. (...) The author doesn't use any foreign words and especially no recipes that are particularly difficult to pronounce, but explains the world of superfoods in a way that everyone can understand."
My vitality, March 2017

"The richly illustrated book makes you want to shop more consciously and cook healthier."
migraine magazine, issue 78

The content at a glance

Below you will find an annotated table of contents for the book "Local Superfoods" by Dr. Barbara Rias-Bucher.

Eating colors (from page 22)

Whether bright red, radiant yellow, rich green or deep blue and blue-red - nature has endowed some superfoods with strikingly colorful hues. But the plant pigments in tomatoes, peppers, rocket, carrots, beetroot, elderberries, etc. not only make them look appetizing, they also protect against cancer. In this chapter you will find a selection of colorful recipes that are a feast for the eyes.

Feeding bacteria (from page 69)

The components of our food that are indigestible for our intestines, fiber and prebiotics, as well as the valuable bitter substances, not only play an important role in our digestion, but also in our health and immune system through the proliferation of helpful bacteria in the intestines. The recipes in this chapter will give you a good "gut feeling".

Enjoy the aroma (from page 101)

The healing power of herbs and spices has always been known and is an integral part of preventative and gentle natural medicine. In addition, (wild) herbs provide a large part of our vitamin and mineral requirements. A variety of recipes bring healthy flavors to the table and pamper your taste buds.

Securing protein (from page 127)

Proteins play an essential role in all our life processes and function as our best and most effective fuel. Our body obtains animal protein from meat, eggs and dairy products, while valuable plant protein is provided by grains and pulses, among other things. Delicious recipes with and without meat ensure a good supply of protein.

Good fat (from page 157)

It is important to differentiate carefully on this topic - low-quality fat puts a strain on our organism, but good fatty acids are vital and essential, ie our body needs them but cannot produce them itself. Varied dishes with virgin olive oil provide valuable unsaturated fatty acids, fatty fish provides protective omega-3 fatty acids.

Naturally sweeten (from page 177)

Sweet things flatter our palate and caress our soul. But it doesn't have to be white household sugar; alternative and natural sweeteners such as fruit herb, honey and agave syrup contain high-quality fructose and are very versatile. In this chapter, all those with a sweet tooth will find "super sweets".