Video summary

Großer ALDI-Haul: Proteinreiche Superfoods für den nächsten Einkauf

Main summary

Key takeaways

Cooking

Presenter / channel

  • Dr. Tobias Weigel (doctor; focus on nutritional & sports medicine)
  • Video about protein-rich foods he buys at ALDI.

    Note: This is mostly a shopping/food-info video; there are few direct cooking “recipes,” but there are usage ideas and some prep steps.

Ingredients highlighted (with quantities if provided)

12) Harz cheese (“pumper cheese”)

  • No exact weight shown; typically bought 2–3 pieces.
  • Served with:
    • Fresh rye bread
    • Salted butter (he says he “almost never uses butter,” but does with this cheese)
  • Key nutrition claims mentioned (not a cooking recipe amount):
    • ~30 g protein per 100 g
    • Very low fat
    • Calcium “around 125 mg per 100 g” (variety dependent)

11) Legumes: kidney beans, chickpeas, lentils (incl. “mountain lentils”)

  • Available as: jar, can, dry, or soaked.
  • No cooking recipe amounts provided.
  • Prep step: wash before using, especially for salads. (Aim: reduce ingredients that can contribute to bloating.)

10) Edamame (“Eder mame” / “mama”)

  • Not available at the time; if found, he’d buy 2–3 packs because they freeze well.
  • Often pre-cooked pods found in the freezer section.
  • Protein: ~11–13 g per 100 g

9) Protein wraps (“protein rapeseed” / packaged wraps)

  • No brand/weight provided.
  • Used as a base for fillings, e.g.:
    • Vegetables
    • Scrambled eggs
    • Meat
    • Legumes / leftovers

8) Cottage cheese (“grainy fresh cheese”)

  • Used in multiple ways; no weight given.
  • Suggestions:
    • Breakfast with spelt or oat flakes + fruit + nuts
    • Dip/spread
    • Side with casseroles
    • Pancake ingredient
    • Stuffed elongated bell peppers: open peppers, spread cottage cheese inside

7) Red lentils + chickpea pasta (legume-based noodles)

  • No quantities given.
  • Claims:
    • Uncooked pasta: ~20–25 g protein per 100 g (higher than conventional durum wheat pasta)
    • Gluten-free
  • Pairings mentioned:
    • With tuna/fish
    • With turkey meat
    • Cottage cheese referenced elsewhere in combination ideas

6) Tofu

  • No quantities provided.
  • Usage methods mentioned:
    • Salted
    • Stewed
    • In salad
    • Fried as a side dish
    • With pasta
  • Buying note: check ingredients—avoid flavor enhancers.

    He notes tofu doesn’t contain sugar, so flavored products can be surprising.

5) Low-fat quark (“skia” / Icelandic quark-like product)

  • “Classic” option; no quantities given.
  • Serving ideas:
    • Mixed into a drink with water (“stirred with liquid”)
    • With fresh fruit
    • Over oatmeal
    • As a toast/bread topping (seasoning ideas mentioned: e.g., tomato paste or avocado)
  • Alternatives:
    • Skyr (“skia”): slightly more B vitamins, low fat, but a little less protein
  • Guidance: choose what you don’t get tired of.

4) Nuts (walnuts, Brazil nuts; mixes)

  • No quantities; he eats nuts daily.
  • Usage ideas:
    • In muesli toppings
    • In salads
    • As an in-between snack
  • Snack substitution: peanut butter only if no added sugar.

3) Salmon, tuna, seafood

  • No cooking quantities given.
  • Example pairing:
    • Pea noodles + cottage cheese (quick, high-protein)
  • Protein claims:
    • Salmon: 20–25 g per 100 g
    • Tuna: up to 30 g per 100 g
  • Buying preferences:
    • Wild salmon preferred over smoked
    • If buying smoked salmon, prefer organic
    • Quick option: frozen shrimp
  • Constraints:
    • Limit predatory fish to max twice a week (mercury concern)
    • Look for MSC certificate when buying

2) Eggs

  • No weight quantities; suggested daily range: two or three eggs every day (if not overdone).
  • Claims:
    • ~13 g protein per 100 g
    • Complete amino acid profile; biological value stated as 100
  • Buying note: prefer organic eggs (species-appropriate animal keeping)

1) Organic turkey breast

  • Protein claim: ~23–30 g per 100 g
  • Cooking/serving methods mentioned:
    • Grilled
    • Fried in the oven
    • Great in salads
    • Included in wrap fillings (also reiterated)
  • Buying note:
    • If buying meat: choose animal welfare class 4
    • Prefer lean meat (not sausage)

Step-by-step cooking / prep methods & technique cues

No full recipes with temperatures or cook times were provided.

  1. Harz cheese flavor timing

    • Longer maturation = more intense, robust flavor
    • If you don’t like it too strong, consume soon after buying

  2. Legume prep (kidney beans/chickpeas/lentils)

    • Wash well before using
    • Reason (as stated): removes certain dissolved plant substances in the preserving liquid that can cause bloating

  3. Edamame storage/handling

    • If available: buy 2–3 packs, since you can freeze them

  4. Bell pepper + cottage cheese serving method

    • Use an elongated bell pepper
    • Open it and spread cottage cheese inside, then eat with the filling

  5. “Protein wrap” assembly

    • Quickly place fillings (vegetables, scrambled eggs, meat, or leftovers) into the wrap to create a protein-focused meal

Chef tips / guidance & common-mistake themes

  • Control flavor intensity: with Harz cheese, don’t wait too long if you prefer milder flavor (maturing increases intensity).
  • Avoid bloating: wash legumes well before cooking/adding to salads.
  • Improve iron absorption (meal building):
    • Combine vitamin C foods (e.g., bell pepper) with iron-rich legumes
    • (as stated) Vitamin C supports iron absorption
  • Tofu ingredient check: avoid products with flavor enhancers.
  • Peanut butter rule: only if no added sugar.
  • Fish portioning: limit predatory fish (salmon/tuna) to max twice weekly, and choose MSC-certified when possible.
  • Meat choice: prefer lean meat and animal welfare class 4.

Plating / serving suggestions

  • Harz cheese: with fresh rye bread + salted butter
  • Legumes: salad mix-ins; also as soups, patties, or wrap filling
  • Edamame: snack; alternatives mentioned instead of chocolate:
    • gummy bears (comparison) or add edamame to a salad
  • Cottage cheese:
    • Breakfast with flakes + fruit + nuts
    • Spread/dip for bread
    • Pancake ingredient
    • Stuffed elongated bell peppers
  • Protein wraps: assemble using leftovers + vegetables + legumes/meat
  • Salmon/tuna combo: pea noodles + cottage cheese
  • Turkey breast: grilled/fried in oven; serve in salads or wraps

Variations mentioned (concise)

  • Legume products: kidney beans / chickpeas / lentils in jar, can, dry, or soaked formats
  • Cottage cheese uses: breakfast, dip/spread, casserole side, pancakes, stuffed peppers
  • Tofu usage types: salted, stewed, salad, fried side, with pasta
  • Quark alternatives: low-fat quark vs skyr (“skia”) vs Greek yogurt mentioned as an occasional option
  • Seafood options: wild salmon preferred, organic smoked salmon if buying, frozen shrimp for quick meals

Referenced presenter / source

  • Dr. Tobias Weigel (hospital doctor; nutritional & sports medicine focus) in an ALDI haul video about protein-rich groceries.
  • Mentions a book title in passing: “The best foods” (German: “Das beste Essen” implied) and references studies (no specific citations provided in the subtitles).

Original video